Approved Log Mavs "RCS" SARMS Bridge Log

[Maverick602]

@Maverick602 good update dude
5x/week cardio is the way
knee issues you add glucosamine chondroitin high dose with msm?

I take a lot of supps so I try to minimize what I can. I haven’t taken joint complex in a while but it might be time to start again.

 

[Maverick602]

I know I’m in a caloric deficit but my hunger at night is tough to manage. The meal prep I did this week has whole wheat pasta in it and I think that was a mistake. No more of that while cutting.

 

[Maverick602]

UPDATE:

BW 215 this morning - dang. Assuming I have lost some fat, but mostly subcutaneous water as my test dose dropped from 500mg (cycle) to 100mg(TRT) every 6 days. (injecting every third day)

TRAINING UPDATE - 4 week focus on mobility and core
(Unless I need to adjust, my plan is to run this routine for 4 weeks before adding more linear movements back into my routine)

MONDAY
Morning
ATG/KOT Stretching protocol

Afternoon
Functional Push Day
Wall Press 2 X 15 - 30 seconds rest

Single Arm Dumbell Bench
6 X 10 reps - 45 seconds rest - 70lbs

Isometric Pushup
5 x 30 seconds - 30 second rest

Single Arm Cable Overhead Press
6X10 - 70 lbs - 45 sec rest

Seated Dumbell Lateral Raises
6X10 - 20 lbs - 45 sec rest

High Rep Face Pulls
2x50 - 1 min rest - 60 lbs (this was brutal!)


Single Arm Cable Tricep Extensions
5X10 - 45 sec rest - 60 lbs

Stir the Pot (on Stability Ball)
4X20 - 30 seconds rest



TUESDAY

Cardio - 30 minutes on stair climber
10 minute fast and elevated walk on treadmill

ATG/KOT Stretching protocol

Abs and lower back - various exercises

WEDNESDAY

Morning
ATG/KOT warm up and training protocol

Afternoon
Functional Leg Day
Hip Mobility Exercises

Hip Thrusters
5X20 - 30 seconds rest

Barbell Squats
6X10 - 1 min rest - as heavy as possible

Bulgarian Split Squats
5X10 - 1 min rest

Reverse Lunge
5X10 - 1 min rest

Dumbell Goblet Squats
6 X12 - 1 min rest

Wall Sits
4X30 sec - 30 sec rest

Stability Ball Crunches
5X20 - 30 sec rest


THURSDAY

Cardio - 30 minutes on stair climber
10 minute fast and elevated walk on treadmill

ATG/KOT Stretching protocol


FRIDAY
Functional Pull Day
Banded Pull Aparts with Large band
2X15 - 30 sec rest

Farmer's Walk
5X30 - 1 min rest

Single Arm Dumbell Rows
6X10 - 1 min rest
Single Arm Lat Pulldowns
6X10 - 1 min rest

Cable Pulldowns
6X12 - 45 sec rest

Palloff Press
5X15 - 30 sec rest

SATURDAY
ATG/KOT warm up and training protocol

Cardio - 30 minutes on stair climber
10 minute fast and elevated walk on treadmill


SUNDAY

Hike or run

ATG/KOT Stretching protocol


DIET - still on track per previous notes. I need more meal prep ideas.

 

[Maverick602]

Oh yeah…one more thing…Domestic Supply rocks!! My upcoming cutting cycle landed!!

Thanks Greg!
@domestic-supply.com delivery proof

 

[GHgut4life]

UPDATE:

BW 215 this morning - dang. Assuming I have lost some fat, but mostly subcutaneous water as my test dose dropped from 500mg (cycle) to 100mg(TRT) every 6 days. (injecting every third day)

TRAINING UPDATE - 4 week focus on mobility and core
(Unless I need to adjust, my plan is to run this routine for 4 weeks before adding more linear movements back into my routine)

MONDAY
Morning
ATG/KOT Stretching protocol

Afternoon
Functional Push Day
Wall Press 2 X 15 - 30 seconds rest

Single Arm Dumbell Bench
6 X 10 reps - 45 seconds rest - 70lbs

Isometric Pushup
5 x 30 seconds - 30 second rest

Single Arm Cable Overhead Press
6X10 - 70 lbs - 45 sec rest

Seated Dumbell Lateral Raises
6X10 - 20 lbs - 45 sec rest

High Rep Face Pulls
2x50 - 1 min rest - 60 lbs (this was brutal!)


Single Arm Cable Tricep Extensions
5X10 - 45 sec rest - 60 lbs

Stir the Pot (on Stability Ball)
4X20 - 30 seconds rest



TUESDAY

Cardio - 30 minutes on stair climber
10 minute fast and elevated walk on treadmill

ATG/KOT Stretching protocol

Abs and lower back - various exercises

WEDNESDAY

Morning
ATG/KOT warm up and training protocol

Afternoon
Functional Leg Day
Hip Mobility Exercises

Hip Thrusters
5X20 - 30 seconds rest

Barbell Squats
6X10 - 1 min rest - as heavy as possible

Bulgarian Split Squats
5X10 - 1 min rest

Reverse Lunge
5X10 - 1 min rest

Dumbell Goblet Squats
6 X12 - 1 min rest

Wall Sits
4X30 sec - 30 sec rest

Stability Ball Crunches
5X20 - 30 sec rest


THURSDAY

Cardio - 30 minutes on stair climber
10 minute fast and elevated walk on treadmill

ATG/KOT Stretching protocol


FRIDAY
Functional Pull Day
Banded Pull Aparts with Large band
2X15 - 30 sec rest

Farmer's Walk
5X30 - 1 min rest

Single Arm Dumbell Rows
6X10 - 1 min rest
Single Arm Lat Pulldowns
6X10 - 1 min rest

Cable Pulldowns
6X12 - 45 sec rest

Palloff Press
5X15 - 30 sec rest

SATURDAY
ATG/KOT warm up and training protocol

Cardio - 30 minutes on stair climber
10 minute fast and elevated walk on treadmill


SUNDAY

Hike or run

ATG/KOT Stretching protocol


DIET - still on track per previous notes. I need more meal prep ideas.

@Maverick602 lat pulls you gotat get some reps in there imo maybe 5 more to squeeze out

looking good on the training

 

[GHgut4life]

Oh yeah…one more thing…Domestic Supply rocks!! My upcoming cutting cycle landed!!

Thanks Greg!
@domestic-supply.com delivery proof

View attachment 7894

@Maverick602 that some really hot @domestic-supply.com gear, loving it

anavar is what I like there with some Beligas
waiting on updates on this cycle
Domestic-supply.com 4life baby!

 

[dylangemelli]

Oh yeah…one more thing…Domestic Supply rocks!! My upcoming cutting cycle landed!!

Thanks Greg!
@domestic-supply.com delivery proof

View attachment 7894

best damn anavar i have ever used came from @domestic-supply.com but that goes for everything i get from there!

 

[dylangemelli]

I know I’m in a caloric deficit but my hunger at night is tough to manage. The meal prep I did this week has whole wheat pasta in it and I think that was a mistake. No more of that while cutting.

yeah bro, LOL, horrible idea.. the "whole wheat" aspect of that does not make it any better while cutting... we all learn by trial and error...

 

[dylangemelli]

Quick update:
I’m down 4 lbs to 218
Looking & feeling leaner. Increased cardio to 5x/week. Went running yesterday for the first time in a while because the weather was finally fantastic. Spring has sprung!

However my knees felt like shit today. Need new running shoes. Going to try HOKAS. Planning on running only once a week max depending on how my knees feel. If running isn’t in the cards I’m going to hike every weekend.

Deload training for at least two weeks includes a tone of mobility work, plyometrics & calisthenics.

I’ll post the details when I can.

The RCS GW-501516 is definitely legit because I hammered 30 minutes on the stairclimber at level 10 and my heart rate didn’t exceed 150 when it’s normally around 160-165. Losing 4 lbs probably had an effect but a 10-15 beat per minute drop? Don’t think so.

Diet is spot on and nailing 2400-2600 cals daily with 250 gr protein minimum.

great to hear on the gw!!

I switched to hokas several years ago... they are tremendous.. i use the arahi's because of the stability they provide.. if you go into feet fleet, if you happen to have one near you, they will do a full analysis, free, in store and help you figure out which is the best for you but they definitely are a top running shoe

 

[Mobster]

Do a before and after pic

 

[JasonPriest]

domestic supply is the best
i've been using them for years.
i stand by their products

 

[wootoom]

a nice workouts and nice updates
keep up the good work

 

[Vadim Fedorov]

very nice touchdown pictures
I agree about domestic Supply they are incredible

 

[2Thick]

I'm happy to see that you are experimenting with things
find out what works for you and what doesn't

 

[e2]

running shoes are very important
last thing you want is using cheap shoes

 

[Maverick602]

yeah bro, LOL, horrible idea.. the "whole wheat" aspect of that does not make it any better while cutting... we all learn by trial and error...

Yeah...terrible idea and I was only eating 4 oz per day with 8oz of chicken on top! I made it with an eggplant & tomatoes and I had not eaten eggplant in a long time. Also realized I am intolerant of eggplant! Bloating, gas and I was hungry!! Perfect storm! I gave the rest of my meal prep to my wife and she had no problems. She is a billygoat...eats anything and stays lean. Love her and hate her at the same time LOL

 

[Maverick602]

Do a before and after pic

Well...the before pic was posted earlier in this thread. I will post an after pic.

 

[Maverick602]

great to hear on the gw!!

I switched to hokas several years ago... they are tremendous.. i use the arahi's because of the stability they provide.. if you go into feet fleet, if you happen to have one near you, they will do a full analysis, free, in store and help you figure out which is the best for you but they definitely are a top running shoe

Great advice. I will check out the arahi's. We do not have a Fleet Feet near by BUT we have a trendy local running store and they do the full analysis as well. My wife is a runner and she loves HOKAS and tells me this running store is fantastic. I will let you know how this goes. I think I am going tomorrow or maybe this afternoon.

 

[StevenDarwinMD]

APPROVED LOG

 

[CEO]

Bros anything special going on this weekend?
Make sure you keep us updated