Kiera
Forum Replies Created
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So as your gland growth is still quite new, you’d potentially have good results using raloxifeine – as in studies that was better than tamoxifen at shrinking the gland
Moving forward, you should focus on your cycle design and ensure that it has the correct androgen/estrogen ratio – as ultimately that’s what causes gyno and not just circulating estrogen levels
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Chest and shoulder session for me today.
Took 110kg on bench for 4 x 4. The first 2 sets didn’t hurt too much the last 2 were uncomfortable but we got the work done and as i said in my last upper body session i’m happy to deal with the pain while i’m waiting for my op knowing that it can’t get much worse and whatever has already happened will be fixed in surgery anyway.
Followed the session with some lateral raises, rear delt and tricep work. Tomorrow i have rest day because i want one more day before deadlifting again. Right now i like to have at least 4 days rest between deadlift sessions especially given the volume and 5kg weight increases.
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The Guys above have done a pretty solid job with their recommendations.
The Maverick bars are an awesome shout and easy for on the go as well as the COR with Protein mixed in. For high calorie snacks i also recommend seeds/nuts and like Clare mentioned you can pre prepare your meals and you want to be having your carbs, veg, protein and fats that fit your micro nutrients even when you are bulking.
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Happy Sunday Guys! Wicked legs session for me today. I’m really glad I listened to my body and took an extra rest day because todays sets felt beautiful and I’m so excited to Up the weight by another 5kg next session.
Todays was 175kg x 5 (3 sets) high bar. Followed by 150kg x 12 (final set) 8 reps was the goal here but had way more in the tank. Next session we up it to 180kg where I will be staying for a considerable amount of time.
3 x 5 will be the first stop on 180kg and then I plan on working up the reps until I get some working sets of 10 reps in to a considerable depth 🙂
Rest of legs consisted of hack squat, adductor, leg extension, seated hamstring curl and calves.
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Hey Wyatt,
First show that’s really exciting and wicked to see you taking up body building at young age – gives for some great potential and growth.
Stage weight doesn’t matter unless you have to fit a weight class. Some people can lose 20+ kg during a cut some can lose 8/10kg but it doesn’t mean that the individual who loses the most is going to look the best. Ideally you want to just be focusing on how your body composition is changing, so to do that learn your mandatory poses and take weekly check ins.
During my prep I had 4 weeks where I didn’t lose weight on the scales at all but my physique changed dramatically.
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I decided to take an extra rest day today and it was definitely a good call! I’m feeling pretty ready to rock for tomorrows squats and leg session. Knees feel better and piriformis is back to normal, unfortunately it’s just the game we play, heavy lifting is going to take it out of you especially when you are repetitively hammering away at SBD.
Excited to hit legs tomorrow. For my leg days I always love mixing the Jpre pump and stim together ? it’s the best thing!!
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Quite a few of the athletes here on the site actually have a short nap at some point throughout the day. We are actually as human beings not meant to only have 1 long sleeping period, we’ve just acclimatised ourselves to over the centuries.
Have you noticed any changes to your day to day life? Diet, illness, increased output? I know you mentioned training but is that something that you have just started ?
Not really i’ve noticed i’ve just started to get anxious about getting tired on the weekends out, becuase it ruins my nights. may be a mental thing [/quote]
It could be due to a number of things, the fact you’ve now got an Oura ring is great as I do think they are pretty accurate at measuring your sleeping patterns.It also may not be a very popular opinion but you could be experiencing SAD (sessional affective disorder). Especially if you are in the U.K. right now. Reduced day light can have an impact on your mood and energy levels and a lot of people are affected by it this time of year.
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I wrote up todays log and then deleted it by accident so here is me rewriting it again haha.
Rest day for me today, feeling fragile and in need of a rest after yesterdays deadlifts. I recover quickly and rarely suffer from DOMs but I do know when my body is tired and today is definitely one of those days.
I went for a nice swim in the pool this morning, followed by some work and trip to the mall and 20 mins on the new Nordic track bike which is awesome!
I might take an extra active rest day tomorrow depending on how I feel. I have squats next on the agenda and I’m going upto 175kg high bar 3 x 5 so I want to be ready for it. I’ll definitely do some cardio regardless.
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Your maintenance is 2900 calories but is that 2900 without the cardio or 2900 with the cardio you state you’re doing above. That could make a big difference.
It’s hard to maintain a level of condition when it has been achieved in a deficit other than typically staying in a deficit. I would recommend to increase calories and decrease cardio. If you are able to stick to diet and cardio perfectly I’d alternate the two.
Firstly I’d up your calories by 250/300 straight away, so you are still in a slight deficit and then the following week I would decrease cardio by 150 calories, monitor it and given the response increase calories again the following week. This way you are up regulating your metabolism but also decreasing energy output through cardio and increasing energy upping your calories.
You’ll be able to maintain a respectable condition but also build up your metabolism this way.
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Awesome deadlift/back session today. First session I felt a bit challenged with the rep range and weight.
230kg for 3 sets of 5 reps And a final set of 210kg x 10 reps (which was hard).We actually got todays deadlift and back session on film for the site so I won’t spoil it too much but it will be on here to watch pretty soon!
Tomorrow is a rest day for me and definitely needed ?? I’m still waiting for a confirmation for the date of my shoulder surgery but will update you guys when I know!
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Quite a few of the athletes here on the site actually have a short nap at some point throughout the day. We are actually as human beings not meant to only have 1 long sleeping period, we’ve just acclimatised ourselves to over the centuries.
Have you noticed any changes to your day to day life? Diet, illness, increased output? I know you mentioned training but is that something that you have just started ?
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A bit of an accessory day for me today. Didn’t feel like a rest was needed so hit some bench and upper body.
Another bench session on 100kg (4×5). I will increase these to 105kg next session but they aren’t comfortable. The main aim is too retain some strength or as much strength as possible leading up to my operation so that regaining strength doesn’t take as long.I attempted to prime incline press after benching but that was an absolute no go. My shoulder wasn’t having even 60kg on that one, definitely the angle. Followed the session with some dumbbell lateral raises, cable cuffed lateral raises, cable rear delts and some lighter smith machine shoulder press.
Tomorrow I’ve got a crazy deadlift session a which is being filmed for the site. 230kg (3×5) and 210kg x 10 ? wish me luck.
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Great day today! Starting to get into an earlier routine. Going to sleep earlier and waking up earlier.
I’ve found it hard as the U.K. is 4 hours behind so I miss a large portion of their day by going to sleep at 10pm ? but I am so much more productive with an early night and early morning. This morning I was up at 6:30am which is the time I used to wake up and gives me plenty of sleep and enough time to do and get everything done in the morning and train for a mid day session.
Today was a leg day! Legs felt good today, they just needed a little extra rest. I hit 170kg high bar for 3 pretty smooth sets of 5 and then took 145kg x 10 reps as my 4th set.
I am really pleased with how my squat form and depth is developing. I put a side by side picture of my session today and a session a few months back and even though they are slightly different angles you can clearly see how high I was a few months back squatting the same weight as I was today. So that for me is a huge achievement in itself.
Next session we go for 175kg and keep creeping the numbers up. I am of all PEDS now and have been for over 3 weeks. My cycle only lasted 6 weeks and was on the back of a 15/16 week break. I don’t plan on using any assistance now for another 2/3 months but will still be pushing the weights and training my ass off. I don’t see PEDs as a tool to make things easier, I see it as a last resort to use when I have done everything else in my power to achieve optimal results.
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Emu oil is the best for this, it’s one of the only oils that has the ability to permeate through all the layers of the skin.
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Only you can answer whether or not the burden of lack of good sleep will be worth pushing up. – you definitely need to get used to the cpap, as this won’t be the last time you have these issues, eventually your body weight will be at a point where even during a cut you will need one.
