training and nutrition log

5/5/2025___REST

meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 290, F 64
steps: 10,359
cardio: 35 MIN -- HR 137
sleep: 8
bw: 222.6
bp: 99/51 -- 79
bg_fstd--bg_fed: 68--75

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin
10 mg reta
 
Man brother you've made so much progress over the life of your logs on the forums, good work sir. 💪🏻
 
5/6/2025___UPPER A

ss flat bench 250x7, 230x12
underhand bb rows 250x6,5 225x15
wide grip seated rows midback 115x15, 95x20
neutral grip db shoulder press 63x7,4
db lateral raises 18x10,10
ez bar french press 60x10, 50x15
alternating db bicep curls 30x20, 25x20
standing cable crunch 20,20

meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 475g egg whites, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 350, F 56
steps: 14,343
cardio: 35 MIN -- HR 112
sleep: 7
bw: 225.6
bp: 93/49 -- 76
bg_fstd--bg_fed: 72--71

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin
 
5/7/2025___REST

meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 290, F 64
steps: 15,227
cardio: 35 MIN -- HR 108
sleep: 8
bw: 226
bp: 119/58 -- 80
bg_fstd--bg_fed: 63--100

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

Video-Google-Photos-05-05-2025_04_13_PM.jpg
 
5/8/2025___REST

meal 1 - 62g whey, 4g olive oil
meal 2 - 170g beef, 75g rice, 200g sauerkraut
meal 3 - 170g beef, 75g rice, 200g sauerkraut
meal 4 - 170g beef, 75g rice, 200g sauerkraut
meal 5 - 170g beef, 75g rice, 200g sauerkraut
meal 6 - 62g whey, 4g olive oil

macros: P 300, C 290, F 64
steps: 7874
cardio: 35 MIN -- HR 121
sleep: 8
bw: 223.6
bp: 108/53 -- 81
bg_fstd--bg_fed: 77

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

-Whiteboard-Canva-05-08-2025_09_59_AM.jpg
 
5/9/2025___LOWER A

front squat 350x2, 240x5, 200x10, 150x18
rdl 225x15, 185x20
leg extension 70x20,20
leg curl 70x20,20
calves 20,20

meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 475g egg whites, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 350, F 56
steps: 9627
cardio: 35 MIN -- HR 119
sleep: 5
bw: 222.8
bp: 113/56 -- 76
bg_fstd--bg_fed: 79

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

vlcsnap-2025-05-09-08h09m49s897-png-1920×1080--05-09-2025_12_21_PM.jpg


 
5/11/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 9947
cardio: 35 MIN -- HR 106
sleep: 8.5
bw: 221.4
bp: 117/61 -- 83
bg_fstd--bg_fed: 68--xx

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin
 
5/13/2025___LOWER B

trapbar deadlift 655x1, 540x5, 430x11, 340x19
leg press 520x20,20
walking db lunge 50x15,15
standing leg curl 70x20,20
calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce, 40g macadamia nuts
meal 6 - 64g whey, 16g olive oil

macros: P 334, C 548, F 118
steps: 10,679
cardio: 35 MIN -- HR 101
sleep: 8
bw: 223.2
bp: 108/57 -- 79
bg_fstd--bg_fed: 82--102

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

vlcsnap-2025-05-13-11h00m43s371-png-1920×1080--05-13-2025_11_30_AM.jpg

 
5/14/2025___UPPER A

ss flat bench 250x9, 230x13
underhand bb rows 350x4, 250x7, 225x11
close grip seated rows midback 115x15, 95x20
neutral grip db shoulder press 60x11,9
db lateral raises 23x20,20
ez bar french press 60x15,15
alternating db bicep curls 30x20, 25x20
standing cable crunch 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 10,122
cardio: 35 MIN -- HR 101
sleep: 3.5
bw: 224.4
bp: 103/49 -- 76
bg_fstd--bg_fed: 84

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

vlcsnap-2025-05-14-12h37m00s737-png-854×480--05-14-2025_12_37_PM.jpg

 
5/15/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 11,473
cardio: 35 MIN -- HR 97
sleep: 8
bw: 224
bp: 119/62 -- 74
bg_fstd: 63

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin
 
5/16/2025___LOWER A

front squat 380x1 *re-rack problem*, 240x10, 200x10, 150x16
rdl 225x15, 185x20
leg extension 70x20,20
leg curl 70x20,20
calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 10,600
cardio: 35 MIN -- HR 110
sleep: 5
bw: 223.2
bp: 109/46 -- 83
bg_fstd--bg_fed: 74--88

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

https://imgur.com/mwSiL3i
 
5/17/2025___UPPER B

incline bench 170x9, 150x8
close neutral grip t-bar row 165x18, 145x23
chest supported db row 113x9, 90x13
neutral grip shoulder press 140x7, 120x13
cable side lateral raise 15x20,20
single arm cable pushdowns 25x20, 20x20
preacher curl 100x20,20
standing cable crunch 60x20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 7735
cardio: 35 MIN -- HR 92
sleep: 6.5
bw: 222.8
bp: 106/55 -- 80
bg_fstd--bg_fed: 73--83

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

https://imgur.com/TetxrUy
 
5/18/2025___LOWER B

trapbar deadlift 520x7, 430x9
leg press 500x20,20
walking db lunge 50x15,15
standing leg curl 70x20,20
calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 195g krusteaz pancake mix, 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce, 40g macadamia nuts
meal 6 - 64g whey, 16g olive oil

macros: P 334, C 698, F 118
steps: 8814
cardio: 35 MIN -- HR 98
sleep: 5
bw: 225
bp: 120/70 -- 82
bg_fstd--bg_fed: 79--66

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

https://imgur.com/qAEBqVP

-Whiteboard-Canva-05-18-2025_10_55_AM.jpg
 
5/19/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 11,409
cardio: 35 MIN -- HR 90
sleep: 4
bw: 226.8
bp: 110/57 -- 78
bg_fstd--bg_fed: 79--75

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin
2mg AASDIRECT retatrutide
 
5/20/2025___UPPER A

ss flat bench 320x1, 255x11, 230x14
underhand bb rows 350x4, 315x5, 250x7, 225x10
wide grip seated rows midback 115x15, 95x20
neutral grip db shoulder press 60x12,9
db lateral raises 28x20,20
ez bar french press 60x10,10
alternating db bicep curls 38x10, 28x15
standing cable crunch 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 7442
cardio: 35 MIN -- HR 92
sleep: 4
bw: 228.6
bp: 112/53 -- 80
bg_fstd--bg_fed: 83--79

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

https://imgur.com/Iz5VGES
 
5/21/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 7514
cardio: 35 MIN -- HR 97
sleep: 9
bw: 225.6
bp: 115/62 -- 73
bg_fstd--bg_fed: 67--86

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin
 
got some plates for my db handles.

5/22/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 9212
cardio: 35 MIN -- HR 112
sleep: 7
bw: 223.8
bp: 116/59 -- 77
bg_fstd--bg_fed: 77-- 72

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

1.jpg
 
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