My Log and Progression

[Reader591]

Just a quick bit about me. I am currently 225 lbs, 5’9. I measure my body fat with calipers in a simple mid chest, low stomach, and quad measurement. I don’t find it to be accurate, I think it shows me low, buts it’s increasingly consistent. I can get the same exact reading nearly day after day, so that’s what I use. Calipers show me at 16% body fat, I think I’m in the upper teen range. I am on prescribed trt 140mg per week, and just started to try out low does nandrolone at 70 mg per week. I am on week 3 of that.

Previous PED use was cardarine, s23 (no good and felt like garbage, two weeks in fact and I stopped) and astatine. I also stopped it, it felt like it was doing zero. And I felt that was the less known and possibly safe alternative to other well known and established options. So I stopped, felt it was the smart thing to do. I thought that before starting, even more so while in it. My point is, pretty much no real PED use.

I generally follow full body workouts due to fitting it into my life style. I do 3-4 lifts a week. My best maxes so far is a 505 squat, 565 deadlift, and I’ve hit 365 bench with ease, and can regularly hit 315 for 10 if rested. Have not tested a RM on it for a while. For now I want to try to lean bulk a little more, but my 32 inch pants are starting to scream at me a little. So I’m getting fluffy and want to lean down soon. Looking forward to the log just for my own personal reflection if nothing else!

 

[Reader591]

Current photos of me. This is totally unflexed and unpumped, literally just the middle of day photo. Can you tell I don’t hit arms hardly ever directly? Haha. My goals are to bring up hanstrings #1, chest #2, and triceps #3. I’d like to hit bicepes but I have ulnar nerve on my right side that likes to inflame up some when worked too much, I’m trying to sort through it.

 

[Reader591]

11/30/22

3670 calories
231 p
319 c
154 f

Weighed in today for a more exact measurement, weighed 223lbs.

 

[Reader591]

12/1/22
Calories 3938
280 P
172 C
238 F

 

[Reader591]

Workout this AM. Like I said above, right now
I have a focus on glues and hamstrings, along with chest. Trying to bring up my deadlift, and just develop chest for esthetics.

Good morning
45lbs x12
95x19
95x16

Bulgarian Split Squat-Reps Per Leg
95x12
95x13
25x15

Hip Thrust
225x15
315x19
315x16

ISO Incline Chest Press Machine Super Set W cable Fly

57lbs Per Side x20. Cable Fly 40x12
82x19. 40x10
82x11. 40x9

Arnold Press
45x13
45x12
45x11

Seated Calf Raise
90x15
90x16
90x21

 

[IronSoul]

Great foundation. Good work in here man


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[Reader591]

12/02/22
Calories 4339

285 P
223 C
259 F

 

[Reader591]

12/03 taking a long weekend get away so not the best food choices here at all.
Calories 4229
140 P
418 C
223 F

 

[Reader591]

12/04/22
Calories 2819
164 P
90c
193 F

 

[Reader591]

12/05/22
Workout today, all is low rest, 60 seconds between sets.

Sumo Deadlift
135x15
225x15
315x15

Straight bar Dip (I can parallel bar dip or ring dip all day, but suck at these haha)
5 reps
6
6

BodyWeight Leg Curl in hyperextension Machine
6
6

Incline Dumbbell Bench with 3 second eccentric
65x15
65x14

Leg Press
315x25
405x22
405x20

Calf Press On leg Press(slow eccentric)
315x15
405x11
315x15
315x12
315x7

Hammer Strenght ISO Bench Press
92lbs per side
92x19
92x17 10 second hold in stretch position last rep

Olympic Ring Bicep Curl
11
9

Oylimpic Ring Skull crusher
13
12
11

ISO Leg Curl Hard Contraction up Top No Rest
40x10
40x5
30x6
30x3




Calories for today 3131
237 P
226 C
128 F

 

[Reader591]

12/06/22
Calories 4071
354 P
271 C
164 F
221lbs this afternoon

 

[Reader591]

12/07/22
Workout
Bulgarian Split Squat Reps per Leg
Bodyweightx12
45x15
95x16

Good Morning
45x15
95x15
95x14

Hip Thrust
225x15
315x15
405x16

Arnold Press
52x12
52x13
52X11

Seated Calf Raise
50x16
100x14
50x14
50x13
50x18 forced reps, fast, not quite full range of motion. Basically what you see most guys do for my last set. Lol.

ISO Incline Chest Press
82lbs x15 per side
82x14
82x14
Superset with
Cable fly
40x17
50x11

Calories Today
3476
283 P
268 C
134 F

 

[Oakley6575]

Fuck you eat a lot of fat. What does your diet usually consist of?

 

[Reader591]

Fuck you eat a lot of fat. What does your diet usually consist of?

I gravitate forward low carb high fat. Right now, high calories, so kinda high everything.

My typical fat sources are also my protein sources. eggs, 80/20 ground beef, steak, fish, vegetables cooked in butter, cook a lot with olive oil or avacado oil.

I don’t like super high carb. I get tired on and off all day, and feel like trash. For me now, that’s more than 300 grams of carbs a day consistently. One day at 400-500 and I’m fine. It’s like I absorb all the glucose my muscles can handle, and once I can no longer keep it depleted somewhat, I start crashing and feeling bad. I can eat fat all day and do great. That gallbladder down there is just a hummin along haha.

 

[Reader591]

12/08/22
Calories 4339
275 P
454 C
155 F

 

[Reader591]

Just to throw this out there, here are pics of me at my fattest (and heaviest, 245) and down to my leanest a year after the first pic 160-165 lbs. I quickly realized how much muscle I didn’t have, and like most of us, I was ok with my shirt off but shirt on I felt tiny. Nonetheless, I was feeling 10x better and way healthier. The Pic at my leanest was 6 years ago now (and I was pumped in that pic and flexing obviously) and yes I did previously have lifting experience, with bad programming, but still had lifted before for a while before quoting and getting married: that’s when I got to my heaviest. I say that because I felt I built decently being that I was hardcore keto, and still not yet really dialed in on my lifts and just doing random stuff. Big lifts, but randomly.

 

[eazy]

unflexed and unpumped

how satisfying is it that the current unflexed unpumped you is bigger than flexed pumped you from then.

amazing progress

 

[Reader591]

how satisfying is it that the current unflexed unpumped you is bigger than flexed pumped you from then.

amazing progress

Thanks, it means a lot. Sometimes you look and start seeing the old fat you in your pic as you gain weight and can’t help but wonder if you’re getting fat. But I mean, I still squeeze into the same pants I wore then, they were just loose then and tight now haha. But that’s just me being a woman. Most of the time I’m dang proud and know dang good and well of course I gained some fat, but along with it was a lot of growth, especially in my back and legs. And TONS of strength gain. But still, it’s nice to be reassured by others in the game and further along.

 

[Reader591]

Workout 12/09/22

Started with Squat Practice. I’m not pushing squats now, but practice form with some heavier load but not too many reps. Just really dialed on form.

Squats
135x12
225x8
315x3
405x3


Dumbbell Bench Press
65x16
80x14
95x14

Body Weight Leg Curl (not quite straight but close, these are hard)
6
6
4 plus two forced reps (video below)

Leg Press
315x27
495x21

Calf Press on Leg Press
315x15
495x10
315x10
225x12
135x17

Machine Chest Fly
170x19

Farmers Carry Single Arm
104x1
104x1


I’ll post some videos later. Gym was empty so I didn’t feel as weird recording. I hate recording my lifts in a public gym haha.

 

[IronSoul]

Just to throw this out there, here are pics of me at my fattest (and heaviest, 245) and down to my leanest a year after the first pic 160-165 lbs. I quickly realized how much muscle I didn’t have, and like most of us, I was ok with my shirt off but shirt on I felt tiny. Nonetheless, I was feeling 10x better and way healthier. The Pic at my leanest was 6 years ago now (and I was pumped in that pic and flexing obviously) and yes I did previously have lifting experience, with bad programming, but still had lifted before for a while before quoting and getting married: that’s when I got to my heaviest. I say that because I felt I built decently being that I was hardcore keto, and still not yet really dialed in on my lifts and just doing random stuff. Big lifts, but randomly.

Wow man, great transformation!


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