June 15 2024
Last nights sleep was around 8 hours again. It’s been 2 weeks since the clot today. I started back in the gym today. It was really nice to get out and do something I enjoy. I hit it pretty hard, it was much needed.
PEDs:
125mg sustanon (weekly)
Supplements:
Ghost multivitamins
5 gram creatine
1600mg omega-3
Exercise:
75lb Arnold press 2x9
35lb prone incline front dumbbell raise 3x12
35lb side lateral 2x15
20lb bent over rear lateral 2x20
120lb close grip upright row 2x12
130lb dumbbell shrugs 2x20
40lb single arm overhead dumbbell extensions 3x9
190lb straight bar pushdowns 2x12
40lb lying single arm dumbbell extensions 2x15
325lb calf press 3x12
140lb single leg seated calf raises 3x15
Diet:
12:00 meal
1 cup dry oats
1 3/4 cup almond milk
3 tbsp raw honey
9 oz blueberries
2 oz walnuts
2 bananas
1 Ezekiel bread 4:9 English muffin
2 tbsp almond butter
4:00 meal
12 oz grass fed sirloin
2 cup brown rice
2 cup steamed broccoli
2 heirloom tomatoes
6:00 meal
12 oz sirloin
1 cup brown rice
1 pk green giant Mediterranean blend
2 avacado
2 cup black grapes
Post workout meal
2 cup unsweet almond milk
25 gram whey protein
30 gram pea protein
30 gram brown rice protein
20 gram collagen protein
2 tbsp hemp seeds
Side note:
I did some IR therapy again today as well as another 30 minutes in the sauna.