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Original SARMS triple stack log

Clarky1984

New member
Member
Will be sure to boost cardio gents, any suggestions on intensity of should I just mix it up?

Log wise, 1st day of working nights, so today has been about getting plenty of sleep and spending time with my son.

Meals wise,

Overnight protein oats
Small orange

3 whole scrambled eggs
2 Wholewheat toast
Skyr yoghurt

Chicken breast
Quinoa
Steamed veggies
Skyr yoghurt
Small orange

Have 2 large chicken breast skewers packed up. Which I will eat on break (can’t eat too much, lose focus).

2166kcal
 

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Clarky1984

New member
Member
Log - 23/10/2022 (Upper)

Bench Press

1 x 5 x 147.5
1 x 5 x 175lb
1 x 5 x 200lb
5 x 10 x 115lb

3rd set was AMRAP, probably had another 1 or 2 in the tank, but gym was dead and no one to spot. Back off sets at 50% of TM, supersetted with DB rows below.


One Arm Dumbbell Rows

4 x 8 x 70lb


Strict Pull-ups

3 x 8
1 x 6 (failure)


Back to night shift now, so no time for isolation work. But wanted to get bread and butter work in as haven’t lifted since Thursday. Not noticed any increase in strength yet, but certainly no drop off either, considering weight is down and my sleep is messed up. I was full of energy and sweating like a maniac.

First day off in 7 tomorrow, plenty of rest, and will smash legs followed by cardio.



Meals wise same as yesterday,

Overnight protein oats
Small orange

3 whole scrambled eggs
2 Wholewheat toast
Skyr yoghurt

Chicken breast
Quinoa
Steamed veggies
Skyr yoghurt
Small orange

2 large chicken breast skewers packed up.

2166kcal
 

ROIDDERS

Official Rep
V.I.P.
I'd like to see your meal prep plans what do you do and what do you eat in detail, can you share please?
 

Clarky1984

New member
Member
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.
 

Clarky1984

New member
Member
I'd like to see your meal prep plans what do you do and what do you eat in detail, can you share please?
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.
 

DylanGemelli

Founding Member
Super Moderator
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...
 

Mobsterthemod

Community Leader
VIP Moderator
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.
Post up a recipe
 

stevesmi

Moderator
VIP Moderator
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.
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
 
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