training log

5/3/2025___UPPER B

incline bench 160x11, 140x13
close neutral grip t-bar row 180x15, 160x20
chest supported db row 90x8, 60X20
neutral grip shoulder press 140x7,7
cable side lateral raise 15x20,20
single arm cable pushdowns 25x20, 20x20
preacher curl 90x20,20
standing cable crunch 60x20,20

meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce, 40g macadamia nuts
meal 6 - 62g whey, 22g macadamia nuts

macros: P 334, C 598, F 118
steps: 8531
cardio: 35 MIN -- HR 117
sleep: 5
bw: 220.4
bp: 120/57 -- 74
bg_fstd--bg_fed: 59--

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/4/2025___LOWER B

trapbar deadlift 590x1, 655x0, 430x9, 340x16
leg press 510x20,23
walking db lunge 35x10, 25x15
standing leg curl 70x20,20
calves 20,20

meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 475g egg whites, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 350, F 56
steps: 10,781
cardio: 35 MIN -- HR 136
sleep: 4
bw: 222.6
bp: 114/55 -- 79
bg_fstd: 62

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/5/2025___REST

meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 290, F 64
steps: 10,359
cardio: 35 MIN -- HR 137
sleep: 8
bw: 222.6
bp: 99/51 -- 79
bg_fstd--bg_fed: 68--75

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin
10 mg reta

5/6/2025___UPPER A

ss flat bench 250x7, 230x12
underhand bb rows 250x6,5 225x15
wide grip seated rows midback 115x15, 95x20
neutral grip db shoulder press 63x7,4
db lateral raises 18x10,10
ez bar french press 60x10, 50x15
alternating db bicep curls 30x20, 25x20
standing cable crunch 20,20

meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 475g egg whites, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 350, F 56
steps: 14,343
cardio: 35 MIN -- HR 112
sleep: 7
bw: 225.6
bp: 93/49 -- 76
bg_fstd--bg_fed: 72--71

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/7/2025___REST

meal 1 - 62g whey, 16g olive oil
meal 2 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 290, F 64
steps: 15,227
cardio: 35 MIN -- HR 108
sleep: 8
bw: 226
bp: 119/58 -- 80
bg_fstd--bg_fed: 63--100

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/8/2025___REST

meal 1 - 62g whey, 4g olive oil
meal 2 - 170g beef, 75g rice, 200g sauerkraut
meal 3 - 170g beef, 75g rice, 200g sauerkraut
meal 4 - 170g beef, 75g rice, 200g sauerkraut
meal 5 - 170g beef, 75g rice, 200g sauerkraut
meal 6 - 62g whey, 4g olive oil

macros: P 300, C 290, F 64
steps: 7874
cardio: 35 MIN -- HR 121
sleep: 8
bw: 223.6
bp: 108/53 -- 81
bg_fstd--bg_fed: 77

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/9/2025___LOWER A

front squat 350x2, 240x5, 200x10, 150x18
rdl 225x15, 185x20
leg extension 70x20,20
leg curl 70x20,20
calves 20,20

meal 1 - 95g oats, 62g whey, 8g olive oil
meal 2 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 3 - 475g egg whites, 90g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 90g rice, 200g sauerkraut, 8g olive oil
meal 6 - 62g whey, 16g olive oil

macros: P 300, C 350, F 56
steps: 9627
cardio: 35 MIN -- HR 119
sleep: 5
bw: 222.8
bp: 113/56 -- 76
bg_fstd--bg_fed: 79

injected today
.4 ml AASDIRECT test c
.3 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/11/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 9947
cardio: 35 MIN -- HR 106
sleep: 8.5
bw: 221.4
bp: 117/61 -- 83
bg_fstd--bg_fed: 68--xx

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/13/2025___LOWER B

trapbar deadlift 655x1, 540x5, 430x11, 340x19
leg press 520x20,20
walking db lunge 50x15,15
standing leg curl 70x20,20
calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce, 40g macadamia nuts
meal 6 - 64g whey, 16g olive oil

macros: P 334, C 548, F 118
steps: 10,679
cardio: 35 MIN -- HR 101
sleep: 8
bw: 223.2
bp: 108/57 -- 79
bg_fstd--bg_fed: 82--102

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/14/2025___UPPER A

ss flat bench 250x9, 230x13
underhand bb rows 350x4, 250x7, 225x11
close grip seated rows midback 115x15, 95x20
neutral grip db shoulder press 60x11,9
db lateral raises 23x20,20
ez bar french press 60x15,15
alternating db bicep curls 30x20, 25x20
standing cable crunch 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 10,122
cardio: 35 MIN -- HR 101
sleep: 3.5
bw: 224.4
bp: 103/49 -- 76
bg_fstd--bg_fed: 84

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin

5/15/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 11,473
cardio: 35 MIN -- HR 97
sleep: 8
bw: 224
bp: 119/62 -- 74
bg_fstd: 63

injected today
.35 ml AASDIRECT test c
.25 ml AASDIRECT deca
10 iu AASDIRECT somatropin