DSIP solo locking the deep sleep windows in two nights running while still falling short of the 4AM hold gives a clear protocol gap to chase next brother
DSIP solo locking the deep sleep windows in two nights running while still falling short of the 4AM hold gives a clear protocol gap to chase next brother
Training Log
Back Bis and Hamstrings
Mood: 9/10
Focus: 8/10
Stuff taken this morning / before training:
-Glutathione 100ml
-SS31 2mg
-Testagen 1mg
-NAD+ 50mg
Peptides after training / tonight:
-KLOW 0.5/2.5mg
-GH 2IU
Pre and intra workouts
-Preworkout
-Banana Large
-Chobani Yoghurt 200mg
-SR9009 1ml
-L Carnitine 300ml
-Maltodextrin
-Electrolytes
Another training day this time focusing on the pull movements. Back and bi is moving alright but the hamstring is still sketchy. That adductor origin tear is still giving me phantom pain even on light weights.
Barbell Romanian Deadlifts
1 110 x 9
2 110 x 8
3 110 x 7
4 110 x 6
Prone Leg Curl
1 55.5 x10
2 55.5 x9
3 55.5 x8
4 55.5 x7
Barbell Row
1 72.5 x8
2 72.5 x7
3 72.5 x6
Pull-Ups (BW)
1 75 x9
2 75 x8
3 75 x6
Chest Supported Seated Row SA
1 60 x8
2 60 x8
3 60 x7
Reverse Machine Fly SA
1 61 x9
2 61 x8
3 61 x7
Cable Curl
1 28.75 x10
2 28.75 x9
3 28.75 x8
DB Hammer Curls SA
1 12.5 x 10
2 12.5 x 9
3 12.5 x 8
Post workout feels: Feeling nauseous. Probably too much first time coming back to RDLs. Otherwise back and bis getting sick pumps!
PRYMAL TEAM
@Prymal @bss @Yeahnah
Back Bis and Hamstrings
Mood: 9/10
Focus: 8/10
Stuff taken this morning / before training:
-Glutathione 100ml
-SS31 2mg
-Testagen 1mg
-NAD+ 50mg
Peptides after training / tonight:
-KLOW 0.5/2.5mg
-GH 2IU
Pre and intra workouts
-Preworkout
-Banana Large
-Chobani Yoghurt 200mg
-SR9009 1ml
-L Carnitine 300ml
-Maltodextrin
-Electrolytes
Another training day this time focusing on the pull movements. Back and bi is moving alright but the hamstring is still sketchy. That adductor origin tear is still giving me phantom pain even on light weights.
Barbell Romanian Deadlifts
1 110 x 9
2 110 x 8
3 110 x 7
4 110 x 6
Prone Leg Curl
1 55.5 x10
2 55.5 x9
3 55.5 x8
4 55.5 x7
Barbell Row
1 72.5 x8
2 72.5 x7
3 72.5 x6
Pull-Ups (BW)
1 75 x9
2 75 x8
3 75 x6
Chest Supported Seated Row SA
1 60 x8
2 60 x8
3 60 x7
Reverse Machine Fly SA
1 61 x9
2 61 x8
3 61 x7
Cable Curl
1 28.75 x10
2 28.75 x9
3 28.75 x8
DB Hammer Curls SA
1 12.5 x 10
2 12.5 x 9
3 12.5 x 8
Post workout feels: Feeling nauseous. Probably too much first time coming back to RDLs. Otherwise back and bis getting sick pumps!
PRYMAL TEAM
@Prymal @bss @Yeahnah
hard up with the chest work brother
Pulling 75kg of bodyweight on the pull ups for nine reps off the bat is the kind of solid pull strength that justifies the time spent dialling the back work brother
Daily Log
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.1g
Metformin 0.5g
Mirabegron 0.25mg
Sleep: 7hr 53min
Steps: 5831
Water consumed 2.5L
Today's food:
- Breakfast: Overnight Oats
- Lunch: Beef Burger with fries
- Dinner: low oil fried rice with chicken breast and egg
- Snacks: 1x skim coffee, 1x matcha latte
No training today.
Overall energy: 7/10
Mood: 6/10
Woke up today feeling a bit off. Even though have enough sleep but still feel exhausted.
Today is rest day so took mum out for a nice mother's day lunch and spend time with daughter on the beach. Sadly didn't get enough step count for the day.
PCT going well. Latest blood work shows natural test now above range while LH/FSH is super elevated. Haematocrit and Haemoglobin still fairly high so gonna need to find a donation centre soon. Interestingly, fasting glucose is creeping now so going on defensive with Metformin and Berberin. Unfortunately medicare didn't cover for e2 so don't know where it's at right now. I'll go back to iMedical check in 4 weeks to find out.
This week need to start getting back into proper routine. There's no real need to hold back anymore since my PCT was successful. Now it's just waiting for spermatogenesis to improve.
Aim for at least 10k steps and 5d PPLUL training. LFG!!
PRYMAL TEAM
@Prymal @bss @Yeahnah
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.1g
Metformin 0.5g
Mirabegron 0.25mg
Sleep: 7hr 53min
Steps: 5831
Water consumed 2.5L
Today's food:
- Breakfast: Overnight Oats
- Lunch: Beef Burger with fries
- Dinner: low oil fried rice with chicken breast and egg
- Snacks: 1x skim coffee, 1x matcha latte
No training today.
Overall energy: 7/10
Mood: 6/10
Woke up today feeling a bit off. Even though have enough sleep but still feel exhausted.
Today is rest day so took mum out for a nice mother's day lunch and spend time with daughter on the beach. Sadly didn't get enough step count for the day.
PCT going well. Latest blood work shows natural test now above range while LH/FSH is super elevated. Haematocrit and Haemoglobin still fairly high so gonna need to find a donation centre soon. Interestingly, fasting glucose is creeping now so going on defensive with Metformin and Berberin. Unfortunately medicare didn't cover for e2 so don't know where it's at right now. I'll go back to iMedical check in 4 weeks to find out.
This week need to start getting back into proper routine. There's no real need to hold back anymore since my PCT was successful. Now it's just waiting for spermatogenesis to improve.
Aim for at least 10k steps and 5d PPLUL training. LFG!!
PRYMAL TEAM
@Prymal @bss @Yeahnah
your food is clean brother
Logging the full peptide stack plus all 20 plus supplements every single day is the kind of data trail that lets you spot the exact lever moving recovery when the bloods come in brother
Daily Log
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-TA-1 0
-Reta 0
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.1g
Metformin 0.5g
Mirabegron 0.25mg
Sleep: 9hr 8min
Steps:
Water consumed 2L
Today's food:
- Breakfast: Acai Bowl with peanut butter, banana, strawberries, protein powder and honey
- Lunch: Chicken Caesar salad with low fat mayo with 2 eggs
- Dinner: not sure yet but most likely a Rump Steak with gravy (avoid the chips!)
- Snacks: Chobani Greek Yoghurt with fresh strawberries and honey, shit tonne of black coffee, protein bar, banana
Overall energy: 10/10
Mood: 9/10
Had phenomenal sleep last night. Even Oura rated at 95% which is the first. 9hr 8min and 2hr deep sleep!
With all that energy and motivation, there's no way I'm NOT going to the gym!
Training:
Full Body Push (Quads Chest Shoulders Triceps)
Preworkout:
-SLU-PP-332 3mg
-Pre Workout
-L Carnitine 300mg
-AOC Blend 100mg
-SR9009 1ml
-Banana
Focus 9/10!
I came to work with a purpose in mind!
Feet Forward Smith Machine Squat 22XX
1 80 x8
2 80 x7
3 80 x8
Really focusing on the deep position. RPE 7. Reps can feel abit off due to partial adductor pinch at random times.
Plate Loaded Leg Press
1 250 x8
2 250 x7
3 250 x6
Really focusing on that deep stretch. RPE8-9. Them adductor origin tears are screaming at last reps
Machine Leg Extension
1 98.5 x12
2 98.5 x7
2 98.5 x9
Full recline and roll pad to fully stretch the rectus femoris. Last set I was holding back from screaming due to DOMS.
Call me a dirty science based lifter; I don't care - DOMS galore with this setup
Barbell Bench Press
1 100 x5
2 100 x6
3 100 x6
Drop back between RPE7-8 due to awkward shoulder and inner elbow pinch.
Smith Machine Incline Press
1 74 x8
2 74 x8
3 74 x7
Massive grind. True RPE9.
Machine Shoulder Press
1 53 x12
2 53 x9
3 53 x7
Shoulder moving ok but failing quickly. RPE 9
Cable Lateral Raise (Each Arm)
1 11.25 x10
2 11.25 x9
3 11.25 x7
Cable Tricep Pressdown
1 41.25 x6
2 38.75 x9
3 38.75 x7
Tennis elbow really flaring to the pushdown. Better get that KLOW ready tonight...
Cable Overhead Rope Extension
1 21.25 x7
2 18.75 x9
3 18.75 x8
Post workout feels: limping but super happy. Banging energy reserves remaining! Sleep makes huge difference!
PRYMAL TEAM
@Prymal @bss @Yeahnah
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-TA-1 0
-Reta 0
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.1g
Metformin 0.5g
Mirabegron 0.25mg
Sleep: 9hr 8min
Steps:
Water consumed 2L
Today's food:
- Breakfast: Acai Bowl with peanut butter, banana, strawberries, protein powder and honey
- Lunch: Chicken Caesar salad with low fat mayo with 2 eggs
- Dinner: not sure yet but most likely a Rump Steak with gravy (avoid the chips!)
- Snacks: Chobani Greek Yoghurt with fresh strawberries and honey, shit tonne of black coffee, protein bar, banana
Overall energy: 10/10
Mood: 9/10
Had phenomenal sleep last night. Even Oura rated at 95% which is the first. 9hr 8min and 2hr deep sleep!
With all that energy and motivation, there's no way I'm NOT going to the gym!
Training:
Full Body Push (Quads Chest Shoulders Triceps)
Preworkout:
-SLU-PP-332 3mg
-Pre Workout
-L Carnitine 300mg
-AOC Blend 100mg
-SR9009 1ml
-Banana
Focus 9/10!
I came to work with a purpose in mind!
Feet Forward Smith Machine Squat 22XX
1 80 x8
2 80 x7
3 80 x8
Really focusing on the deep position. RPE 7. Reps can feel abit off due to partial adductor pinch at random times.
Plate Loaded Leg Press
1 250 x8
2 250 x7
3 250 x6
Really focusing on that deep stretch. RPE8-9. Them adductor origin tears are screaming at last reps
Machine Leg Extension
1 98.5 x12
2 98.5 x7
2 98.5 x9
Full recline and roll pad to fully stretch the rectus femoris. Last set I was holding back from screaming due to DOMS.
Call me a dirty science based lifter; I don't care - DOMS galore with this setup
Barbell Bench Press
1 100 x5
2 100 x6
3 100 x6
Drop back between RPE7-8 due to awkward shoulder and inner elbow pinch.
Smith Machine Incline Press
1 74 x8
2 74 x8
3 74 x7
Massive grind. True RPE9.
Machine Shoulder Press
1 53 x12
2 53 x9
3 53 x7
Shoulder moving ok but failing quickly. RPE 9
Cable Lateral Raise (Each Arm)
1 11.25 x10
2 11.25 x9
3 11.25 x7
Cable Tricep Pressdown
1 41.25 x6
2 38.75 x9
3 38.75 x7
Tennis elbow really flaring to the pushdown. Better get that KLOW ready tonight...
Cable Overhead Rope Extension
1 21.25 x7
2 18.75 x9
3 18.75 x8
Post workout feels: limping but super happy. Banging energy reserves remaining! Sleep makes huge difference!
PRYMAL TEAM
@Prymal @bss @Yeahnah
a lot of work on shoulders brotherDaily Log
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-TA-1 0
-Reta 0
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.1g
Metformin 0.5g
Mirabegron 0.25mg
Sleep: 9hr 8min
Steps:
Water consumed 2L
Today's food:
- Breakfast: Acai Bowl with peanut butter, banana, strawberries, protein powder and honey
- Lunch: Chicken Caesar salad with low fat mayo with 2 eggs
- Dinner: not sure yet but most likely a Rump Steak with gravy (avoid the chips!)
- Snacks: Chobani Greek Yoghurt with fresh strawberries and honey, shit tonne of black coffee, protein bar, banana
Overall energy: 10/10
Mood: 9/10
Had phenomenal sleep last night. Even Oura rated at 95% which is the first. 9hr 8min and 2hr deep sleep!
With all that energy and motivation, there's no way I'm NOT going to the gym!
Training:
Full Body Push (Quads Chest Shoulders Triceps)
Preworkout:
-SLU-PP-332 3mg
-Pre Workout
-L Carnitine 300mg
-AOC Blend 100mg
-SR9009 1ml
-Banana
Focus 9/10!
I came to work with a purpose in mind!
Feet Forward Smith Machine Squat 22XX
1 80 x8
2 80 x7
3 80 x8
Really focusing on the deep position. RPE 7. Reps can feel abit off due to partial adductor pinch at random times.
Plate Loaded Leg Press
1 250 x8
2 250 x7
3 250 x6
Really focusing on that deep stretch. RPE8-9. Them adductor origin tears are screaming at last reps
Machine Leg Extension
1 98.5 x12
2 98.5 x7
2 98.5 x9
Full recline and roll pad to fully stretch the rectus femoris. Last set I was holding back from screaming due to DOMS.
Call me a dirty science based lifter; I don't care - DOMS galore with this setup
Barbell Bench Press
1 100 x5
2 100 x6
3 100 x6
Drop back between RPE7-8 due to awkward shoulder and inner elbow pinch.
Smith Machine Incline Press
1 74 x8
2 74 x8
3 74 x7
Massive grind. True RPE9.
Machine Shoulder Press
1 53 x12
2 53 x9
3 53 x7
Shoulder moving ok but failing quickly. RPE 9
Cable Lateral Raise (Each Arm)
1 11.25 x10
2 11.25 x9
3 11.25 x7
Cable Tricep Pressdown
1 41.25 x6
2 38.75 x9
3 38.75 x7
Tennis elbow really flaring to the pushdown. Better get that KLOW ready tonight...
Cable Overhead Rope Extension
1 21.25 x7
2 18.75 x9
3 18.75 x8
Post workout feels: limping but super happy. Banging energy reserves remaining! Sleep makes huge difference!
PRYMAL TEAM
@Prymal @bss @Yeahnah
@floridaman1984
Daily Log
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-TA-1 0
-Reta 0
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.1g
Metformin 0.5g
Mirabegron 0.25mg
Sleep: 9hr 8min
Steps:
Water consumed 2L
Today's food:
- Breakfast: Acai Bowl with peanut butter, banana, strawberries, protein powder and honey
- Lunch: Chicken Caesar salad with low fat mayo with 2 eggs
- Dinner: not sure yet but most likely a Rump Steak with gravy (avoid the chips!)
- Snacks: Chobani Greek Yoghurt with fresh strawberries and honey, shit tonne of black coffee, protein bar, banana
Overall energy: 10/10
Mood: 9/10
Had phenomenal sleep last night. Even Oura rated at 95% which is the first. 9hr 8min and 2hr deep sleep!
With all that energy and motivation, there's no way I'm NOT going to the gym!
Training:
Full Body Push (Quads Chest Shoulders Triceps)
Preworkout:
-SLU-PP-332 3mg
-Pre Workout
-L Carnitine 300mg
-AOC Blend 100mg
-SR9009 1ml
-Banana
Focus 9/10!
I came to work with a purpose in mind!
Feet Forward Smith Machine Squat 22XX
1 80 x8
2 80 x7
3 80 x8
Really focusing on the deep position. RPE 7. Reps can feel abit off due to partial adductor pinch at random times.
Plate Loaded Leg Press
1 250 x8
2 250 x7
3 250 x6
Really focusing on that deep stretch. RPE8-9. Them adductor origin tears are screaming at last reps
Machine Leg Extension
1 98.5 x12
2 98.5 x7
2 98.5 x9
Full recline and roll pad to fully stretch the rectus femoris. Last set I was holding back from screaming due to DOMS.
Call me a dirty science based lifter; I don't care - DOMS galore with this setup
Barbell Bench Press
1 100 x5
2 100 x6
3 100 x6
Drop back between RPE7-8 due to awkward shoulder and inner elbow pinch.
Smith Machine Incline Press
1 74 x8
2 74 x8
3 74 x7
Massive grind. True RPE9.
Machine Shoulder Press
1 53 x12
2 53 x9
3 53 x7
Shoulder moving ok but failing quickly. RPE 9
Cable Lateral Raise (Each Arm)
1 11.25 x10
2 11.25 x9
3 11.25 x7
Cable Tricep Pressdown
1 41.25 x6
2 38.75 x9
3 38.75 x7
Tennis elbow really flaring to the pushdown. Better get that KLOW ready tonight...
Cable Overhead Rope Extension
1 21.25 x7
2 18.75 x9
3 18.75 x8
Post workout feels: limping but super happy. Banging energy reserves remaining! Sleep makes huge difference!
PRYMAL TEAM
@Prymal @bss @Yeahnah
Pulling the longer 9 hour 8 minute sleep window on a day where TA-1 and Reta are both cycled out is the recovery signal the rest of the stack is steering brother
Daily Log
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-TA-1 0
-Reta 1mg
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.2g
Metformin 0
Mirabegron 0.5mg
Sleep: 6hr 36min
Steps: 7728
Water consumed 2L
Today's food:
- Breakfast: Acai Bowl with banana, strawberries, peanut butter, chia seed and protein powder
- Lunch: 2x Toasty Ham Protein Cheese with Protein Bread
- Dinner: Oven Roast Chicken with potatoes
- Snacks: Shit tonne of black coffee, Wicked Sisters Protein Pudding
Overall energy: started 6/10, 8/10 on gym floor
Mood: started 7/10, 9/10 gym floor
Testing out melatonin from a new supplier. Trying to find out if it's legit or not. Seems deep sleep is holding but waking up alert at 3AM.
Got out of the house feeling abit flat then all the energy starts to swell inside when the work was being done.
Training:
Full Body Pull (Hams Back Bis)
Preworkout:
-SLU-PP-332 4mg
-Pre Workout
-L Carnitine 300mg
-AOC Blend 100mg
-SR9009 2ml
Upped the SLU 1mg and SR 1ml
Focus 9/10
Chest Supported T-Bar Row
1 65kg plates x8
2 65kg plates x7
3 65kg plates x6
RPE8-9, steady progression from Monday workout. Focus pause on the bottom position.
Body Weight Pull Ups
1 77 x9
2 77 x9
3 77 x7
Elbow behaving itself today. Extra reps added for a good RPE9!
Cable Row Close Grip
1 75.3 x9
2 75.3 x8
3 75.3 x7
Nice slow eccentric. Pause a bit at the end but keep the weight floating. Best back builder when you slow it down just enough for 2-3 sec.
Reverse Grip Lat Pulldown
1 66 x 8
2 66 x 8
2 66 x 7
As good as the reverse grip is, have to really be careful on the elbow position. Golfer's elbow seems to flare strongly if you flare the elbows at 30 to 45 degrees. Brought it in closer to 15 degrees and voila! No pain!
Cable Face Pull
1 27 x10
2 27 x9
3 25 x9
Standing Single Leg Curls (Each Leg)
1 25 x11
2 25 x10
3 25 x9
Can definitely feel the hamstring muscle fibres switching hard at the eccentric phase. Good grind to RPE8-9
Seated Leg Curl
1 41 x11
2 41 x10
3 41 x9
After the brutal standing curls, this is additional disrespect to the hamstrings. Light weight, eccentric focus; I was in tears.
Hip Adductor Machine (Machine Setting)
1 36 x14
2 36 x13
3 36 x11
Machine Bicep Curl (Machine Setting)
1 37.1 x15
2 37.1 x11
3 37.1 x10
Wow the machine bicep curl blew up today. Must have been my elbows on Monday limiting my lifts.
DB Hammer Curl (Each Arm)
1 10 x15
2 10 x12
3 10 x11
Strong Hammer curls today. The added SR and SLU doing wonders!
Post workout feels: awesome pump! A bit tired after good burn out sessions.
PRYMAL TEAM
@Prymal @bss @Yeahnah
Peptides (sponsored by @Prymal )
-SS31 2mg
-NAD+ 50mg
-GH 2IU
-KLOW 0.5mg
-TA-1 0
-Reta 1mg
-Semax 1mg
Supplements taken:
Quercitin 0.5g
Berberine 1g
Caruso's Fertile Max (Korean Ginseng, Fenugreek, CoQ10 0.06g)
CoQ10 0.15g
Maca 0.35g
Fish Oil 3g
Bergamot 0.5g
Vitamin E 1000IU
Magnesium Glycinate 0.6g
Milk Thistle 0.7g
Ashwagandha 0.3g
Curcumin 0.16g
Vitamin D 2000IU
Vitamin C 1g
Astaxanthin 0.14g
Glutathione 0.2g
Metformin 0
Mirabegron 0.5mg
Sleep: 6hr 36min
Steps: 7728
Water consumed 2L
Today's food:
- Breakfast: Acai Bowl with banana, strawberries, peanut butter, chia seed and protein powder
- Lunch: 2x Toasty Ham Protein Cheese with Protein Bread
- Dinner: Oven Roast Chicken with potatoes
- Snacks: Shit tonne of black coffee, Wicked Sisters Protein Pudding
Overall energy: started 6/10, 8/10 on gym floor
Mood: started 7/10, 9/10 gym floor
Testing out melatonin from a new supplier. Trying to find out if it's legit or not. Seems deep sleep is holding but waking up alert at 3AM.
Got out of the house feeling abit flat then all the energy starts to swell inside when the work was being done.
Training:
Full Body Pull (Hams Back Bis)
Preworkout:
-SLU-PP-332 4mg
-Pre Workout
-L Carnitine 300mg
-AOC Blend 100mg
-SR9009 2ml
Upped the SLU 1mg and SR 1ml
Focus 9/10
Chest Supported T-Bar Row
1 65kg plates x8
2 65kg plates x7
3 65kg plates x6
RPE8-9, steady progression from Monday workout. Focus pause on the bottom position.
Body Weight Pull Ups
1 77 x9
2 77 x9
3 77 x7
Elbow behaving itself today. Extra reps added for a good RPE9!
Cable Row Close Grip
1 75.3 x9
2 75.3 x8
3 75.3 x7
Nice slow eccentric. Pause a bit at the end but keep the weight floating. Best back builder when you slow it down just enough for 2-3 sec.
Reverse Grip Lat Pulldown
1 66 x 8
2 66 x 8
2 66 x 7
As good as the reverse grip is, have to really be careful on the elbow position. Golfer's elbow seems to flare strongly if you flare the elbows at 30 to 45 degrees. Brought it in closer to 15 degrees and voila! No pain!
Cable Face Pull
1 27 x10
2 27 x9
3 25 x9
Standing Single Leg Curls (Each Leg)
1 25 x11
2 25 x10
3 25 x9
Can definitely feel the hamstring muscle fibres switching hard at the eccentric phase. Good grind to RPE8-9
Seated Leg Curl
1 41 x11
2 41 x10
3 41 x9
After the brutal standing curls, this is additional disrespect to the hamstrings. Light weight, eccentric focus; I was in tears.
Hip Adductor Machine (Machine Setting)
1 36 x14
2 36 x13
3 36 x11
Machine Bicep Curl (Machine Setting)
1 37.1 x15
2 37.1 x11
3 37.1 x10
Wow the machine bicep curl blew up today. Must have been my elbows on Monday limiting my lifts.
DB Hammer Curl (Each Arm)
1 10 x15
2 10 x12
3 10 x11
Strong Hammer curls today. The added SR and SLU doing wonders!
Post workout feels: awesome pump! A bit tired after good burn out sessions.
PRYMAL TEAM
@Prymal @bss @Yeahnah
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