Long Off-Season to Classic D Class Weight Cap

[Slowww]

That's a solid plan! Rebounding after a cut can be tricky, but it sounds like you've got a good handle on things with your coach. How are you feeling with the reintroduction of carbs and the increased calories? 6lbs in the first week sounds promising!

Nice flat press PR, btw!

Thanks bro, actually Im 14 weeks after the cut now and I’m up about 30 pounds haha. Feel very strong with more carbs and calories. Sitting at 4,800 calories now, with over 650 carbs

 

[IndividualMan]

Weekly average +.73kg/1.5klbs
Weekly high fasted & at night - 250 & 254lbs

Blood glucose stable at 4.9mmol
Tightened up a bit, glute lines are back.
Quarter turns are getting much more consistent, so are back poses. I can get them on first shot without trouble now. Last two I need to ab & thigh variation & double bicep variation. Want to get them to be same each time I do the pose.

View attachment 362871View attachment 362872

your shoulders are currently making your back look small by comparison. absolutely nuts.
The progress in the legs, especially the hamstrings compared to the picture i recall from almot a year ago now is also outstanding. Just so much more visible. almost jump out of the screen.

 

[Slowww]

your shoulders are currently making your back look small by comparison. absolutely nuts.
The progress in the legs, especially the hamstrings compared to the picture i recall from almot a year ago now is also outstanding. Just so much more visible. almost jump out of the screen.

Hamstrings looked like floss so I definitely have given them a lot of volume tbe last couple years haha. And shoulders had stopped growing since I was pinning a lot of oil tbere, but once I stopped, and dealt with scar tissue they’ve been blowing up again.
Now those groups get work 4 out of 10 days to get them up so hopefully it keeps progressing as it has. Appreciate the kind words man, really everyone is too kind and it means a lot

 

[Ryu82]

This is all 100% correctly logged. Got back in a place where I could focus and write shit down. Before my session yesterday I had a lot of bad news this week. Yesterday my wife fell ill again, and had to go to the hospital. Earlier this year her kidneys were failing and it was uncertain if she would make it because some blood values were really insane. She took meds and changed her diet, had to gain fat and her kidney health improved. However this week her symptoms returned and she went to the hospital but some blood values are dangerously high again. At the end of the week we will know if she will have a biopsy and be hospitalized. Then I found out a friend died the night before due to a heart attack. I really hope everyone can stay healthy and monitor their health. He didnt juice, and was the same age (eaely 30s), so please everyone be careful. People slip away just like that. Finally my workplace will potentially stop operating, and half of everyone’s wages went unpaid from the last month, so coworkers have been anxious, considering a class action lawsuit because the way it is ending operations is basically unlawful.

Damn man, hope everything works out. More so for your wife's health then anything else overall. Hopefully she is doing better and things start to improve. CKD?

There are always others jobs out there, more so for expats with your capabilities. Or get your Douyin up to 100W follows are start raking it in.

Sorry to hear about your friend as well, that's hard news to get.

Keep at it.

 

[Eddie.]

Thursday: pull 2,
weight:113.3kg/249.8

Some might be wrong on this pull session. I had a really hard couple of days and didn’t write all my sets during the session because I wanted to stay off my phone and focused in, but then addressing some things after, and getting back to my other responsibilities i didnt have time to note.

ASSISTED PULL UPS 3 WAYS

Wide 1x16
Neutral 1x15
Close 1x1 -21



STRAIGHT BAR CABLE PULLOVERS
1x11 35kg
555 28kg





hip thrusts
2x AMRAP



WIDE GRIP CABLE LAT PULL DOWN
1x9 97kg
1x11 87kg



T-BAR ROWS- NEUTRAL GRIP
1x10 90kg
RP 20 reps 60



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS
1x12 73kg
555 50



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS
2x20 20kg
1x17 20kg





FRIDAY PUSH 2
Weight: 112.8/248.7lbs

This is all 100% correctly logged. Got back in a place where I could focus and write shit down. Before my session yesterday I had a lot of bad news this week. Yesterday my wife fell ill again, and had to go to the hospital. Earlier this year her kidneys were failing and it was uncertain if she would make it because some blood values were really insane. She took meds and changed her diet, had to gain fat and her kidney health improved. However this week her symptoms returned and she went to the hospital but some blood values are dangerously high again. At the end of the week we will know if she will have a biopsy and be hospitalized. Then I found out a friend died the night before due to a heart attack. I really hope everyone can stay healthy and monitor their health. He didnt juice, and was the same age (eaely 30s), so please everyone be careful. People slip away just like that. Finally my workplace will potentially stop operating, and half of everyone’s wages went unpaid from the last month, so coworkers have been anxious, considering a class action lawsuit because the way it is ending operations is basically unlawful.

INCLINE BENCH CABLE CHEST FLYES
1x9 16kg
555 10kg
Straightened out arms and did 100% full stretch, so weight went down. Fine, technique comes first.



CABLE SINGLE ARM LATERALS
1x11 75kg
5-5-5 40kg



REVERSE PEC DECK matrix or nautilus
. 1x12 84kg (m)
5-5-5 50kg 57 (m)





SHOULDER PRESS MACHINE
1x7 200kg
TDS 1x8 180kg, + 4 140kg, finish at 100kg



SMITH LOW INCLINE CHEST PRESS
1x9 150kg
RP 21 120kg 12+6+3



FLAT BENCH DB FLY TO CRUSH PRESS
1x10 27.5kg
1x12 22.5



CABLE LATERALS- TIMED
60s 1x26 40kg

Sorry to hear this man, hope everything will go well for your wife. It's always worse when something like that happens to our loved ones.

Do you know what exactly happened with her kidneys? Is it some kind of autoimmune?

I got a taste of that with my ex, had stage 3 kidney failure until one day collapsed with a HCT of 25 and a creatinine of 15. She went on dialysis for couple years until she got a transplant from her mother.

I really wish all the best for her man, stay strong.

 

[Slowww]

Damn man, hope everything works out. More so for your wife's health then anything else overall. Hopefully she is doing better and things start to improve. CKD?

We’re not actually totally sure what is wrong last time we were unable to rule out an autoimmune disease or cancer, but she also has hypothyroidism which can lead to some problems with eGFR, creatinine and her ACR score indicated CKD. Yeah this definitely worries me thr most and also hope it works out. It’s the main thing that stresses me out.

There are always others jobs out there, more so for expats with your capabilities. Or get your Douyin up to 100W follows are start raking it in.

Yeah this should be no problem at all, just very annoying news since it was a really good environment, close to a great gym and so on. Haha man i suck at tik tok, I use it for personal training services here and there, and for fitness modeling networking those kinds of things but it’s not super stable. My main issue with it is that it’s a pain figuring out who is a weirdos and what is a legitimate work opportunity.

Sorry to hear about your friend as well, that's hard news to get.

Keep at it.

Appreciate it bro. Definitely going to continue the same way as much as possible

 

[Slowww]

Sorry to hear this man, hope everything will go well for your wife. It's always worse when something like that happens to our loved ones.

Do you know what exactly happened with her kidneys? Is it some kind of autoimmune?

I got a taste of that with my ex, had stage 3 kidney failure until one day collapsed with a HCT of 25 and a creatinine of 15. She went on dialysis for couple years until she got a transplant from her mother.

I really wish all the best for her man, stay strong.

Yeah it honestly feels much harder than personally experiencing a health issue.

I don’t think we can rule out an autoimmune issue, due to an ANCA test being positive, and she also has hormone issues, but then we also did the tests again for autoimmune and it came back negative. The doctors said to go off of the negative one and refused to test further so I feel like we can’t really be sure.

Man Im sorry to hear that. That sounds extremely difficult for everyone involved. That’s great she was able to get that transplant and make it through thoigh.

 

[ChemBB]

Before my session yesterday I had a lot of bad news this week. Yesterday my wife fell ill again, and had to go to the hospital. Earlier this year her kidneys were failing and it was uncertain if she would make it because some blood values were really insane. She took meds and changed her diet, had to gain fat and her kidney health improved. However this week her symptoms returned and she went to the hospital but some blood values are dangerously high again. At the end of the week we will know if she will have a biopsy and be hospitalized. Then I found out a friend died the night before due to a heart attack. I really hope everyone can stay healthy and monitor their health. He didnt juice, and was the same age (eaely 30s), so please everyone be careful. People slip away just like that. Finally my workplace will potentially stop operating, and half of everyone’s wages went unpaid from the last month, so coworkers have been anxious, considering a class action lawsuit because the way it is ending operations is basically unlawful.

Fucking christ man, when it rains it pours...

Can I ask which blood values were high for your wife?

Really hoping she'll pull through, I'm sure you already are doing it, but buy anything that could potentially improve her kidney function. Doctors often only know common RX drugs.

 

[Slowww]

Fucking christ man, when it rains it pours...

Can I ask which blood values were high for your wife?

I gotta double check tomorrow, it’s pretty late here now so I don’t want to go through the paperwork rn and dont want to risk misremembering anything

Really hoping she'll pull through, I'm sure you already are doing it, but buy anything that could potentially improve her kidney function. Doctors often only know common RX drugs.

Man that totally slipped my mind thanks a lot. I was just thinking the doctors and so on would do enough because nephrology is way out of my wheelhouse hahaha. But thats definitely a good idea to also try to do absolutely anything that could help.

 

[Slowww]

Weight for both days
248.7lbs

Strain is healing up nicely. Was able to do belt squat RDL, load up 440 pounds for 11 then finish thr hams and glutes with glute bridge. Took it a bit light today (last session before injury was 660lbs) but this isn’t so bad it’s been exactly 2 weeks since the strain, so I’ll just take it slow still make sure I don’t make it worse since it feels much better already.

Upper body

CABLE STRAIGHT BAR BICEP CURLS SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN

1x 10 & 12, 65, 70kg
65,70 12+5



SEATED TRICEP DIP MACHINE
set 1: 12 60/ x10–67.5/ 1x12 67.5
set 2: AMAP 9 37.5/ x13-37.5/ 1x8 45kg





DB HAMMER CURLS
1x12 25kg
1x 10+8+8 25 & 15 & 5kg



CROSSBODY SINGLE ARM CABLE LAT PULLDOWN
1x8 47kg
1x12 40kg



LATERAL MACHINE SUPERSET
STANDING CABLE REAR DELT FLYES
1x12 5p, 10 3p
set 2: drop set
drop set: 4p-3-2 and 2-1-0


Pull

ASSISTED PULL UPS- 3 WAYS
Wide: 1x15 -21kg
Neutral 1x12 -21kg
Close: 1x12 -21kg



PULLOVER
1x8 160kg
1x11+5 150kg





Belt RDL
1x11 200kg pause + AMRAP glute bridge
1x10 150kg pause



SUPINATED GRIP CABLE LAT PULL DOWN
1x9 130kg
1x10 130kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP
1x10 45kg
RP20 45kg



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS
1x10 78kg
5-5-5 40kg / 45kg/ 50kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS
2x15 25kg
1x16 25kg

I saw a guy doing this with dumbbells online and Im going to start doing that now. I found a way I prefer to grip it, but this will work to go up to the bigger weights. I’ll do heavier sets with it instead of going from 15 reps to 20, probably go 8-15 then increase. Previously I was holding the plates.

 

[masternak]

That's a solid plan and a very transparent approach to your cycle. Good luck with the rebound! It's great that you're working with a coach to ensure you're progressing safely and effectively.

 

[AnabolicTacos]

How are youre calories/macros right now?

 

[Slowww]

How are youre calories/macros right now?

4,500 calories, 80 fat, 300 protein, rest are carbs.

 

[Eddie.]

4,500 calories, 80 fat, 300 protein, rest are carbs.

You mentioned your fat intake is quite higher with your new coach, these 80gr are total or just the added? And with your previous coach what was the total amount of fats? Added and trace. 80gr total for a 4500kcal diet sounds reasonable to me, definitely not high.

I'm averaging 75gr for 5200kcal and honestly the only fats added are 30gr nut butter spread across the day and 5-10 olive oil. The rest is trace and from the beef patties. Occasionally I'll have a couple eggs too but it's nowhere near a high fat bb diet with a ton of oils, butter, avocados, eggs and fatty steaks.

 

[DinoBB76]

You mentioned your fat intake is quite higher with your new coach, these 80gr are total or just the added? And with your previous coach what was the total amount of fats? Added and trace. 80gr total for a 4500kcal diet sounds reasonable to me, definitely not high.

I'm averaging 75gr for 5200kcal and honestly the only fats added are 30gr nut butter spread across the day and 5-10 olive oil. The rest is trace and from the beef patties. Occasionally I'll have a couple eggs too but it's nowhere near a high fat bb diet with a ton of oils, butter, avocados, eggs and fatty steaks.

From my experience, if you're doing BB and want to grow, the best approach is

high carb + high protein.

High fat will only cause problems, such as digestion and insulin sensitivity.

Then, obviously, on rest days, to let your intestines and stomach rest, you can lower your carbs and increase your fat intake to maintain the same calorie intake.

I know his old coach well; he's a good, very knowledgeable person.

 

[Eddie.]

From my experience, if you're doing BB and want to grow, the best approach is

high carb + high protein.

High fat will only cause problems, such as digestion and insulin sensitivity.

Then, obviously, on rest days, to let your intestines and stomach rest, you can lower your carbs and increase your fat intake to maintain the same calorie intake.

I know his old coach well; he's a good, very knowledgeable person.

I know him too and i know personally clients of him, i asked this because OP when switched coaches he mentioned that his new one has a higher fat approach which OP seems to enjoy. When i saw that post i thought something like over 100gr but it seems he eats lower than that which to me falls in the moderate fats, not high.

Honestly, even from guys eating a very low fat diet they usually measure added fats, i see many diet plans with 20-30gr of added fats and with a first glance you think wow that's too low, but when you measure the total fats from all sources then it ends up being more like 60gr. I have 15gr from oats, 5 from whey, 5 from bagels etc.

 

[Slowww]

You mentioned your fat intake is quite higher with your new coach, these 80gr are total or just the added? And with your previous coach what was the total amount of fats? Added and trace. 80gr total for a 4500kcal diet sounds reasonable to me, definitely not high.

I'm averaging 75gr for 5200kcal and honestly the only fats added are 30gr nut butter spread across the day and 5-10 olive oil. The rest is trace and from the beef patties. Occasionally I'll have a couple eggs too but it's nowhere near a high fat bb diet with a ton of oils, butter, avocados, eggs and fatty steaks.

This is 80g added. With my precious coach it was 5-15g depending on whether I was utilizing Lantus or not. Now I don’t have Lantus high days so I don’t have minimal fat intake days either.
I mean comparatively it is high for me— subjectively speaking. Not as a general thing. It also sounds reasonable and i think reasonable is the exact word I used with my coach when we discussed how much fat we would add. We also have stepped up the fat as we went along, and I had time to adjust.
That makes sense, yours also sounds very reasonable and similar to mine. I have a lot of lean steak, start the days with several whole eggs and steak, also have avocado, nut butters, nuts or nut oils.

 

[Slowww]

From my experience, if you're doing BB and want to grow, the best approach is

high carb + high protein.

High fat will only cause problems, such as digestion and insulin sensitivity.

Then, obviously, on rest days, to let your intestines and stomach rest, you can lower your carbs and increase your fat intake to maintain the same calorie intake.

I know his old coach well; he's a good, very knowledgeable person.

to be fair my insulin sensitivity and digestion is extremely good right now considering I am the heaviest i have ever been and continue to grow over an average of .5kg weekly. I still end up going to sleep hungry and have a lot of space to push calories, with blood glucose below 5.0mmols, and my fasting blood glucose has fallen since adding more fat to my diet, and is generally more stable.

There is still carb cycling but the fats are stable, and it also keeps my weight in turn more stable.

I agree Luki’s methods work very well and he is a good coach, i have nothing bad to say about him whatsoever. I also think there is some room for me to find out more about the effects of fat on my body, and it has been going very well so far, and I am trying not to be dogmatic about whether there is or isnt “a best way to bodybuild or off-season”

 

[Slowww]

Wednesday: push 1
Weight: 249.5lbs

SEATED CABLE CHEST FLYES— DEAD STOP

1x10 8p— lowered weight, increased ROM- i think I can definitely get more out of the stretch so I am starting from a dead stop. Feels much much harder and will help me open up my chest better, been getting very tight even cramping after training.

555 4p







CABLE SINGLE ARM LATERALS
1x11 70kg
10+5 70kg




CABLE SINGLE ARM BENT OVER REAR DELT FLYES
1x8 5p 26kg
10+3 4p



Incline barbell bench
1x8 120kg
RP 100kg 11+5+4



SEATED SMITH PRESS (SHOULDER-FOCUSED)
Im not sure why this is spotty in top set. Back off was 3 rep PR…

Last week1x8 120/ this week 1x5 120kg
RP20 100kg 11+5+4







FLAT BENCH DB FLY TO CRUSH PRESS
1x12 27.5kg
1x9 27.5



CABLE LATERALS- TIMED
set 1: 1:00 AMAP 40kg x30
set 2: 1:00 am same

 

[Slowww]

Legs 1
Weight: 112.8kg/248.7

ADDUCTORS SUPERSET ABDUCTORS
2S CONTRACTION- nautilus
2x10,14 190
FST 7 15s rest 80——120


GLUTE KICKBACKS- M-Torture
1x10 100kg
1x10 100kg


HACK SQUAT— nautilus
Did a very slow tempo to avoid loading spinal erectors while it finishes healing.
1x9 260 / 1x9 180kg mi40
Rest pause21- 15s rest 140kg


LEG PRESS- hammer strength
1x9 420 kg/925lbs
4x5 300kg


LEG EXTENSION- hammer strength plate loaded
1x9 180kg
1x triple drop 8+5+8 170kg/120kg/70kg


SEATED HAMSTRING CURLS- nautilus
1x11 210
553 150


BULGARIANS raw
1x13 180
AMRAP 80/100


Seated calves raise
1x15 177kg
giant drop set down from 177 to 30kg

So gonna hopefully get to the bottom of what’s going on with my wife’s kidney Saturday. Got a new job today. Tomorrow entire company gets laid off hahaha. So got that handled alright. Starts at the end of February so just gonna spend time with my daughter and wife at home until then, let the off season roll on. I think this will help a lot with how my growth phase goes, and Im going to make the best out of a bad situation.

Discussing trying to get the stress down with my coach, making sure I keep a good mind set while facing this sort of uncertainty so I can keep making progress. If I deal with this suboptimally, it will affect my off-season. Gonna make sure I get enough sleep, and can keep making the same kind of progress. I can’t make excuses about this. I need to try my best to do that, and Im sure it will also help with how I deal with stress generally. I never have trouble with diet, going hard in training but I get a bit emotional if my wife and daughter have some sort of health issues and while it doesn’t effect how I carry on in my day, at work around them or in the gym, I 100% lose sleep. I guess it’s the product of making sure to keep all the stuff contained around people so I can do all the non-negotiables best I can . Im still not super sure how to let the stress out except the gym so I have some legitimate intrapersonal work to do.