Original SARMS triple stack log
- Thread starter Clarky1984
- Start date
APPROVED LOG
Nicely done.
Log - 24/10/2022 (Lower + Cardio)
Squat
1 x 3 x 210lb
1 x 3 x 240lb
1 x 9 x 265lb
5 x 10 x 155lb
3rd set was AMRAP, felt really good. Playing the percentages game this would be a post vasectomy PB. Remember squat and deadlift is where S4 shone last cycle, hopefully be back at pre snip weights within a couple of weeks.
Back off sets at 50% of TM, supersetted with back extensions below
Back extensions
4 x 10 x BW
Split Squats
(Hammer Strength Ground Iso Squat)
4 x 8 x 90lb
Cardio
Indoor cycle, pushed for 5 miles, just over 16 minutes, last 14 minutes cruised as legs screaming but another 3 miles.
Squat
1 x 3 x 210lb
1 x 3 x 240lb
1 x 9 x 265lb
5 x 10 x 155lb
3rd set was AMRAP, felt really good. Playing the percentages game this would be a post vasectomy PB. Remember squat and deadlift is where S4 shone last cycle, hopefully be back at pre snip weights within a couple of weeks.
Back off sets at 50% of TM, supersetted with back extensions below
Back extensions
4 x 10 x BW
Split Squats
(Hammer Strength Ground Iso Squat)
4 x 8 x 90lb
Cardio
Indoor cycle, pushed for 5 miles, just over 16 minutes, last 14 minutes cruised as legs screaming but another 3 miles.
Do you mean more detailed breakdown of macros by meal, and times etc brother? Not following meal plan as such, will generally cook a big pot of protein in slow cooker beginning of week then weigh and portion off into supperware, making up meals as I go. Shakes and skyr yoghurt to make up protein.
Thanks for the interest I really appreciate it.
Sorry, i missed your question earlier about cardio types.. i would utilize both steady state and high intensity intervals... for hiit types, sprints, jump ropes, burpees, etc.. these are all excellent and should be incorporated along with steady state...
Post up a recipe
the protein requirements are way too high. you don't need protein powder my man. most people who lift don't use them but they are advertised like crazy
Awesome log and updates so far man. Amazing to see how quick you shed some weight once cleaning up the diet.
Bit late but ydays log
Log - 25/10/2022 (Cardio)
Cardio
Indoor cycle, lower intensity today, 10 miles @ 50 minutes (12mph) getting the blood flowing to the legs after strength work yday.
Food wise
Overnight protein oats for breakfast
One pot steak chilli with lentils and potatoes for lunch and mid afternoon meal
Protein shake post cardio
Large jacket potato with 2 cans of tuna and olive oil dressed salad for dinner
Skyr Protein Yoghurt and 30g Cashews for evening snack
2281 kcal
244c / 229p / 47f (42/40/18)
Log - 25/10/2022 (Cardio)
Cardio
Indoor cycle, lower intensity today, 10 miles @ 50 minutes (12mph) getting the blood flowing to the legs after strength work yday.
Food wise
Overnight protein oats for breakfast
One pot steak chilli with lentils and potatoes for lunch and mid afternoon meal
Protein shake post cardio
Large jacket potato with 2 cans of tuna and olive oil dressed salad for dinner
Skyr Protein Yoghurt and 30g Cashews for evening snack
2281 kcal
244c / 229p / 47f (42/40/18)
Thanks very much for the input, I’ll be sure to mix things up going forward.
Will make a point using for whole foods, just utilise what powder I have PWO in future, thanks for input.
Log for yday, has a one pot chilli I like to make. Pictured ingredients are for a whole crockpot. But calorie breakdown is for half a pot which I would eat over 2 meals in day.
Everything is weighed as I work in a lab so have super accurate scales.
Thanks again for taking interest in my log, keeps me motivated.
Attachments
Nice photos
Thanks for sharing! Sounds really tasty.
Post up an update brother......
Sorry for lack of updates, had a bad week mentally with the conclusion to 2 years of worth visitation hearings re. my daughter going absolutely nowhere.
Have kept training consistent, which has definitely helped in spirally downwards as I have previously.
I’ll give an abridged version of previous week anyways get back to logging again as of today.
Log 31/10/2022 (Legs)
Indoor cycle LISS, 5 miles @ 30 minutes
Squat
5 x 230
3 x 250
8 x 285
+accessories
Need to increase TM, very noticeable increase in squatting strength.
Log 01/11/2022 (Push)
Indoor cycle LISS, 5 miles @ 30 minutes
Bench Press
3 x 160
3 x 185
3 x 210 (+1 rep from lastweek)
+accessories
Really pleased with this as usually my pressing takes a nose dive in caloric deficit.
Log 02/11/2022 (Pull)
Indoor cycle LISS, 5 miles @ 30 minutes
Deadlift
5 x 285
3 x 320
3 x 352.5 (+1 rep from lastweek)
Cybex Machine Row
4 x 10 x 110
Cybex Machine Pulldown
4 x 10 x 100
Cybex Machine Rear-delt
4 x 12 x 45
Log 03/11/2022 (Cardio)
Indoor cycle LISS, 12 miles @ 55 minutes
Log 04/11/2022 (so far)
Weighed in at 186.5lb this morning. Starting to see a noticeable difference in body composition. All tee shirts fitting better (tighter on arms, loose on midriff). Can’t wait to hit the gym later.
Have kept training consistent, which has definitely helped in spirally downwards as I have previously.
I’ll give an abridged version of previous week anyways get back to logging again as of today.
Log 31/10/2022 (Legs)
Indoor cycle LISS, 5 miles @ 30 minutes
Squat
5 x 230
3 x 250
8 x 285
+accessories
Need to increase TM, very noticeable increase in squatting strength.
Log 01/11/2022 (Push)
Indoor cycle LISS, 5 miles @ 30 minutes
Bench Press
3 x 160
3 x 185
3 x 210 (+1 rep from lastweek)
+accessories
Really pleased with this as usually my pressing takes a nose dive in caloric deficit.
Log 02/11/2022 (Pull)
Indoor cycle LISS, 5 miles @ 30 minutes
Deadlift
5 x 285
3 x 320
3 x 352.5 (+1 rep from lastweek)
Cybex Machine Row
4 x 10 x 110
Cybex Machine Pulldown
4 x 10 x 100
Cybex Machine Rear-delt
4 x 12 x 45
Log 03/11/2022 (Cardio)
Indoor cycle LISS, 12 miles @ 55 minutes
Log 04/11/2022 (so far)
Weighed in at 186.5lb this morning. Starting to see a noticeable difference in body composition. All tee shirts fitting better (tighter on arms, loose on midriff). Can’t wait to hit the gym later.
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