Personal log with semaglutide

[CubanQuentin]

I figured I might as well compile my entire journey with semaglutide on a thread in this section of the forums rather than continously disperse it throughout the giant GLP thread. I hope I am allowed to make a post on here without actually taking any AAS lol

In this message and the next one I'll copy-paste the first 2 days of my experience with semaglutide. I've started at the recommended pharma dose for tritation of 0.25 mg, and although I intended to go up to 0.5 mg after 4 weeks, and so far it feels like I'll be able to surf this dose for quite some more time. Not taking anything else PED-related, but I do take a couple supplements (Vitamin D3+K for absorption, because my stupid body decided when it was born that it wouldn't be able to produce it at proper amounts and I've had a deficiency of it diagnosed since the age of 15, and magnesium) and plan to start a multivitamin supplementation plan to prevent deficiencies (lord knows I'll need it, now that I'm not eating like a fucking hippopotamus)

Started semaglutide on the 19th of June, 2025. Starting weight the morning before pinning was 144.2 kg at a height of 183 cm (318 lbs and 6 feet tall) (yes I know that is a weight of incredibly fat as fuck, why do you think I'm pinning this shit). Will keep reporting experiences that I find novel enough to be written down. It won't be so much a daily/weekly journal as much as my documentation of my experiences with sema

Anyways, here's day 1:
Well, after having to wait for a while I've finally started on the sema. Dumb me didn't get the long loading needles as I expected to have a vial of BAC water by this point but that didn't happen (customs caught it, I expect a love letter and a fine in a couple months lol) so I had to use the ampoules. Lost a bit of the water (around 10% of 1 ml) so I've taken this into account regarding how much to draw from the vial from now on (luckily, I am good at math). I'll have to figure something out to get BAC water, ideally not UGL...

Before this I had experience with injections but only injecting on other people so it wasn't really that complicated all things considered. I'll admit I was a bit nervous but needles in general make me squimish so I also expected that to happen. Started at 0.25 mg this morning (european time)

I fasted the day before, as one of the effects is gastric emptying, and I didn't want to have food still digesting in my digestive tract that could cause issues. This would mean that today is 'day 2 of fasting', usually a point where I get really really hungry... but nothing. There's a bit of the physical feeling of my stomach being empty and nothing else. I scrolled on instagram for a bit and found some food videos, even one with fried rice (one of my favorite things to eat lol), and no hunger. I forcefully think of food, no hunger, and no ravenous need to raid my entire pantry either. I honestly don't know if the drug is really supposed to work this fast or this is partially placebo but I don't really care. It's working

For side effects I've had no nausea, no stomach aches, a bit of extra "gas" coming out, and I had a bit of a tingling sensation that was either hypoglicemia or nocebo effect - at any rate it went away after eating one candy so all good

In all my time researching and reading about the gym/fitness in general I never understood what the skinny types meant by "force-feeding" but I might legit have to start doing that if this keeps up lmao. And, as I suspected, I'll probably have to stick to the 0.25 mg titration dose for longer than the 4 weeks as the effects on this dose are more than enough

 

[CubanQuentin]

Day 2 experiences, once again copy-pasted from the other thread:

Day 2 of sema. I don't imagine I'll be providing daily updates but it is interesting to document my first few days and other things that come to mind.

The hunger was still not there after not eating for 2 and a half days, but I did noticed I could feel how empty my stomach was a bit more than yesterday. I still decided to break the fast, mostly to see how I react to food. I made ramen soup and ate a bit of jello. The amount is pretty much half of what I would usually eat to feel "satisfied" (one pack of ramen instead of the usual two, and one of the little prepacked plastic cups of jello as opposed to 2), and after finishing the meal I felt closer to "full" than "satisfied", so that's great. For the most part no nasty GI side effects, which means I'm starting to confirm my suspicions that most of the side effects people experience are more associated with how much they're eating rather than being innate to the drug itself. Only thing noticeable was more burps, which given I already have acid reflux it's not too out of the ordinary, and curiously enough they "tasted" more like the food than they usually do - probably the delayed gastric emptying.

What's interesting is how the food itself tasted. Like the proper fatass that I am I tend to season my food heavily, and yet the food tasted so much more bland than usual. It wasn't a "bad" kind of bland, however. It's hard to describe, but there's eating stuff that tastes bland or underseasoned (think unsalted white rice with nothing else on it), and then there's this feeling, which I would describe to be more along the lines of "all my life the food dial has been turned up to the max and eating now feels like how it's supposed to". I did somewhat expect this to happen as I've read it being experienced by many other users, but how I'm experiencing it is nothing like what I thought - it's better

This drug is also making me come face to face with how many times throughout a day I ate just out of boredom. That hasn't happened neither yesterday nor today, but instead of the food cravings I just feel the straight boredom. At least feeling it this clear allows me to handle it in a healthier manner.

As well as that, I noticed there wasn't the usual sleepiness after eating, even tho the meal was basically a carb bomb (maybe not so much anymore, considering the reduced volume)

Something else of interest is that it also seems to be hindering my desire to drink a good bit, but the effect isn't as noticeable with the desire to smoke, although it's still toned down a bit. It's also "easier to say no", if that makes sense. Again, this much I saw reported by other users and I somewhat expected, but once again I did not expect to feel the effects this quickly. I don't wanna call this a miracle drug, but man, it's sure as shit close to one lol

I might try to go out today and see how these desires feel in my usual drinking spot. I might regret it... but I gotta do it for science lmao

 

[CubanQuentin]

And now day... 2.5? Is that a thing? Idk I'm still writing this:

As I said, I did go out and prowled about. I was definitely interested in how the GLP-1 agonist was going to affect/interact with my (admittedly, pretty heavy) alcohol consumption. Usually my 'going out' sessions consist of me drinking myself into oblivion, with many times where I don't remember what I did the night before and/or how I got home. This time it was much different (and yes, I'm writing this while still being slightly drunk lol).

I'll start with the negative, singular, because there's pretty much only one to describe: beer made me burp a lot more than usual and it felt slightly more uncomfortable on my stomach. I honestly wish I had more negative downsides to report, as this thread might need some "balancing" otherwise, but honestly I don't. It wasn't even an unbearable feeling, it was just more of a "oh god this thing does have a lot of gas huh" feeling. And of course, just like how I reported with food, all taste has been muted down severely, even the taste of the beer and liquor.

I can absolutely say that I drank faaar less than I used to. For reference, before this, I was capable of knocking down 12 beers and multiple shots and still asking for more, while this time I went out and had the same feeling of "satisfaction" as I had related to eating with a whooping total of 4 beers and 4 shots. Now of course this is probably still a pretty high amount for someone more, shall we say, "normal", to drink, but for my particular situation it's an outstanding amount of progress for such short time frame.

Of course the ability to actually control how much I drink, whereas usually I would be an "all or nothing" drinker (I can stay completely sober for long periods of time, but once I drink one beer my mind asks me for more and more), is amazing in and of itself, but that's not where the improvements stopped. Two more things were completely different to any other night that I've gone out to drink, and I suspect both of them to be related to the glycemic control effects of semaglutide:

The first is that I had a lot more energy. I've eaten way less than usual, I've also slept way less than usual (for reasons unrelated to the drug, just to be clear), and yet I felt as if I could keep going to one bar or the next with no problem. I got home at 6 AM after walking 3 friends to their houses all over the city and right now I don't feel "dead tired" or anything like that, the most I feel is a slight strain on my legs. It was a "clean" feeling of energy too, as in, not like heavy stim abuse where I just feel extremely anxious to "do something" or jittery or anything like that.

The second and most relevant one is related to appetite. Shocker, I know, that semaglutide killed my appetite, but it even did so while I was drunk. No wanting to down bags and bags of chips (crisps for the brits), no wanting greasy kebabs or pizza, no getting home and wanting to eat an entire tray of ground beef (true story, I have done that and worse), nothing of the sort. This to me is the most outstanding feat of semaglutide so far. Many times in my past I was able to control my cravings and animalistic desire to eat like a pig out of sheer willpower, not once I was able to control it while drunk, but this time said cravings were not even present at all. I imagine this is what that "food noise" that so many GLP-1 agonist users describe. It feels like all my life I've been living inside a loudspeaker and for the first time in my life the thing finally got shut off.

I've followed developments on semaglutide and other GLP-1 agonists since 2018 when my dad was prescribe liraglutide and lost a bunch of weight. What semaglutide has done for me in a mere 2 days is amazing, and, at risk of "glorifying" the drug, I gotta say the only regret I have so far is not starting far sooner.

It also amazes me how quickly this thing has worked. It wasn't even an hour after pinning that I felt something "click" and what I assume to be the infamous "food noise" going away. Two days in it already feels like someone scrubbed my fucking brain clean of a shitton of junk it was holding on to

As a last note, like I said, the cigarette cravings have not gone away as much, but they have been reduced a bit. Enough that I might be able to swap to a nicotine alternative without the cravings smacking me in the face one way or the other. We shall see about that.

 

[CubanQuentin]

Another update for tonight

I had dinner. Hunger was a bit more noticeable today (probably from walking around all the damn city last night lol) so I figured I might as well, but I'm still trying to eat pretty much only when I feel the actual, physical hunger, as opposed to cravings. No hypoglicemia symptoms have flared up in these days so I'm going to assume that the "tingling" I felt right after the shot was just my mind playing tricks on me, but I still carry a couple pieces of candy around at all times just in case. No other negative symptoms either, for the most part (one exception noted at the bottom of this). I was prepared to deal with stuff like sulphur burps, diarrhea and constipation and nothing has appeared so far.

Haven't talked about the gym much but overall I don't notice a difference yet. This lines up with my experiences in the past where being this overweight makes it so that the tiredness from eating very little or fasting is negligible.

For tonight, I decided to cook some rice with a few things in it (peas, carrots, onion, garlic and canned tuna). It's pretty good for a lazy one-pot meal. Used about 1 and 1/2 cups of rice (uncooked volume), 3 cloves of garlic, 3 carrots and a handful each of the peas, onions and peppers (it's from a frozen bag so idk exactly how much), and one can of tuna (about 56 grams when strained). I found myself instinctively salting and seasoning the food less, which is interesting.

My expectation was to cook all this and leave a lot of it in the fridge to eat periodically over the next couple days, and I ended up storing a lot more than I expected. I plated about 1/4 of the volume of the rice that I cooked and I ended up being able to eat pretty much half of the plate before satiety signals kicked in. For reference with this amount of food I'd usually be able to eat at least half of the whole pot, if not more. It's nice that the satiety signals are kicking in as fast as they are, as otherwise I might overindulge and pay the consequences later. Amazing results overall with regards to appetite suppression, as to be expected.

On a different note, I've also found that my body seems more "sensible" to stimulants. This might be due to having way less food in my body, but I'm not 100% sure about that being the case. It's nice either way, as lowering stimulant consumption from the levels I was at is almost certainly a positive thing.

I did finally find one negative that I gotta worry about with semaglutide: it's a bit harder to stay hidrated, as I find myself drinking water much less frequently than usual. Nothing too crazy, just gotta remember periodically to drink a bit even if I don't exactly feel like it, whereas before hydration was never an issue as I drank a lot of water naturally (believe it or not I pretty much don't drink anything that's not water, no soda or juice or nothing, save for booze lol)

 

[Ghoul]

Another update for tonight

I had dinner. Hunger was a bit more noticeable today (probably from walking around all the damn city last night lol) so I figured I might as well, but I'm still trying to eat pretty much only when I feel the actual, physical hunger, as opposed to cravings. No hypoglicemia symptoms have flared up in these days so I'm going to assume that the "tingling" I felt right after the shot was just my mind playing tricks on me, but I still carry a couple pieces of candy around at all times just in case. No other negative symptoms either, for the most part (one exception noted at the bottom of this). I was prepared to deal with stuff like sulphur burps, diarrhea and constipation and nothing has appeared so far.

Haven't talked about the gym much but overall I don't notice a difference yet. This lines up with my experiences in the past where being this overweight makes it so that the tiredness from eating very little or fasting is negligible.

For tonight, I decided to cook some rice with a few things in it (peas, carrots, onion, garlic and canned tuna). It's pretty good for a lazy one-pot meal. Used about 1 and 1/2 cups of rice (uncooked volume), 3 cloves of garlic, 3 carrots and a handful each of the peas, onions and peppers (it's from a frozen bag so idk exactly how much), and one can of tuna (about 56 grams when strained). I found myself instinctively salting and seasoning the food less, which is interesting.

My expectation was to cook all this and leave a lot of it in the fridge to eat periodically over the next couple days, and I ended up storing a lot more than I expected. I plated about 1/4 of the volume of the rice that I cooked and I ended up being able to eat pretty much half of the plate before satiety signals kicked in. For reference with this amount of food I'd usually be able to eat at least half of the whole pot, if not more. It's nice that the satiety signals are kicking in as fast as they are, as otherwise I might overindulge and pay the consequences later. Amazing results overall with regards to appetite suppression, as to be expected.

On a different note, I've also found that my body seems more "sensible" to stimulants. This might be due to having way less food in my body, but I'm not 100% sure about that being the case. It's nice either way, as lowering stimulant consumption from the levels I was at is almost certainly a positive thing.

I did finally find one negative that I gotta worry about with semaglutide: it's a bit harder to stay hidrated, as I find myself drinking water much less frequently than usual. Nothing too crazy, just gotta remember periodically to drink a bit even if I don't exactly feel like it, whereas before hydration was never an issue as I drank a lot of water naturally (believe it or not I pretty much don't drink anything that's not water, no soda or juice or nothing, save for booze lol)

I used to get hypoglycemic like symptoms shortly after Sema shots. I'm not diabetic and have no glucose control issues. but I'd even get blurry vision shortly after the injection once in a while and eat an orange just in case. Stopped with tirz.

 

[CubanQuentin]

Busy these past days. Also nothing really new to report effects-wise, so hence why no updates lol. As mentioned previously, the effect seems to not be as strong from the first day of injection to now (the 6th day). It's not like the hunger is back in full force or anything, however. Been following the advice of Ghoul and many others to prioritize protein as I truly can't eat as much. Still, given that my main objective is more like preserving rather than building up new muscle (as much as that is possible in a deficit, which at obesity levels is more than you would imagine) I figure I can eat enough protein with the little calories that I'm eating. Haven't really begun keeping a detailed food log or anything but the weight is coming down. Still, I know that the first week weight loss is always "exaggerated" due to mostly losing water so I'm keeping my excitement to reasonable levels with regards to that

 

[bossetti]

Curiosity how did u end up in this situation? If u feel to talk about it ofc

 

[CubanQuentin]

Curiosity how did u end up in this situation? If u feel to talk about it ofc

What are you curious about from it all? How I decided to give sema a shot or how I ended up being this fat in general?

 

[bossetti]

What are you curious about from it all? How I decided to give sema a shot or how I ended up being this fat in general?

How u emded up this fat

 

[CubanQuentin]

How u emded up this fat

Genetics, a lifetime of eating like shit and never really being able to fix it no matter if I tried 'meme' and fad diets or just straight calorie-counting (the cravings would kick me in the nuts), also drinking like a fucking cossack (lot's of calories in alcohol and lots more in the food alcohol makes you want to eat, plus the more you drink the more tolerance you develop to it and so on). That's the TL;DR basically

 

[bossetti]

Genetics, a lifetime of eating like shit and never really being able to fix it no matter if I tried 'meme' and fad diets or just straight calorie-counting (the cravings would kick me in the nuts), also drinking like a fucking cossack (lot's of calories in alcohol and lots more in the food alcohol makes you want to eat, plus the more you drink the more tolerance you develop to it and so on). That's the TL;DR basically

I appreciate the will of change, just dont swap addiction to food and alchool to drug(aas) addiction

 

[CubanQuentin]

I appreciate the will of change, just dont swap addiction to food and alchool to drug(aas) addiction

Yeah, I'm aware that can happen, and I'm making sure to keep my expectations on the drug down to Earth and realistic to not end up at a point where I just want to inject more and more drugs

One good thing that comes from being fat all my life is that I don't have that urge to "just get big" that so many people who start their fitness journey being skinny have. So AAS themselves probably won't get me started on that road, but these weight loss drugs maybe could do that. It's something I've weighed against before deciding to start on sema, but it's probably better to take a shot with this and not die of a heart attack and/or fatty liver disease when I'm 50

 

[CubanQuentin]

Week 2, just got done applying the injection. Once again mild hypoglicemia symptoms right after and once again they went away upon eating one piece of candy. Much faster today given that I had already mixed, filtered and transfered the peptide to another vial, so it was basically plug and go. Deeeefinitely need that extra BAC water because what the UGLs give you is not really enough.

 

[CubanQuentin]

So far this second week it seems like the effect is milder, tho it's still pretty much impossible to eat anywhere close to as much as I used to. I've gotten some mild cravings, but nothing crazy like before. I've been using tricks to lenghten the amount of time it takes me to eat (don't eat with distractions and use your non-dominant hand pretty much) which is something I should've been doing already tbh lol. It is hard to get enough protein tho, I can feel it in how my soreness is lasting longer than usual for example. Soon it'll be time to break out the protein powder. Gonna have to start planning out my diet with a lot more scrutiny than I'm used to. I decided to try Zyns again to try and quit smoking and between the heartburn that gives me and the sema it's really easy to just forget to eat anything.

On a mental level, it's been showing how much stimulation I'm missing now that I'm not eating all the damn time. The boredom is there, but luckily I've been busy enough to the point where it's not really a problem. In general most of the things I've abused in the past for quick dopamine releases have gotten less "enjoyable" in that addictive way. Pretty cool stuff

I did finally manage to eat too much to the point where I paid the price - was gonna cook about half the contents of a bag of frozen vegetables, the whole thing fell into the pan, and I decided to just eat it anyways. Bad idea but the GI side effects were not as bad as I expected, but then again I might be used to them from so many years of eating to the point of feeling like I'm going to burst

 

[phenominal34]

Genetics, a lifetime of eating like shit and never really being able to fix it no matter if I tried 'meme' and fad diets or just straight calorie-counting (the cravings would kick me in the nuts), also drinking like a fucking cossack (lot's of calories in alcohol and lots more in the food alcohol makes you want to eat, plus the more you drink the more tolerance you develop to it and so on). That's the TL;DR basically

Yea … you can take Genetics off your first thing you mentioned lol and just stick to the lifestyle you chose to live.

 

[Ghoul]

Yea … you can take Genetics off your first thing you mentioned lol and just stick to the lifestyle you chose to live.

Appetite is regulated by incretin hormone feedback, and when it's working you don't want to eat after energy needs are met. At a certain point you physically can't eat another bite because it stops you.

Incretin production can be fucked up like any other hormone, One person can have an appetite that's never satiated, and others need appetite stimulants so they can eat enough to avoid looking anorexic.

GLPs are just exogenous hormones like Test or Insulin that make the system work correctly.

If it was all down to weak "willpower", then why kill the enjoyment of food, go through all the nausea and other sides, instead of just indulging gluttony?

 

[CubanQuentin]

Yea … you can take Genetics off your first thing you mentioned lol and just stick to the lifestyle you chose to live.

Oh if only it were that simple

 

[phenominal34]

Hmmmmm … searching thru here and I see nothing about your gym routine, your cardio, your choice of foods.

All I see is boo hoo me and drugs drugs drugs. No wonder your twin ghoul comes to stick up for you, he’s the same exact way. Excuses after excuses with zero work put forth in what really matters.

 

[CubanQuentin]

Hmmmmm … searching thru here and I see nothing about your gym routine, your cardio, your choice of foods.

All I see is boo hoo me and drugs drugs drugs. No wonder your twin ghoul comes to stick up for you, he’s the same exact way. Excuses after excuses with zero work put forth in what really matters.

I don't ask questions about my gym routine because I don't have any doubts about it. And if I did I wouldn't ask in a forum of steroid users, natty training and juiced training are too different.

If you actually had an IQ above room temperature you could've read that I've mentioned my own lifestyle choices as being responsible for my current weight. Genetics are not everything, yet they're also nothing.

And yeah, I talk about drugs in a harm reduction forum. Boo fucking hoo. I'm sure 90% of your interactions here consist of the same thing. Stop feeding the stereotype that all 'roid users peaked in high school and still read by putting their finger under every word, not everyone is as stupid as you are, specially not here.

But you are right about one thing, I didn't post my gym routine. Didn't really think to do it and I haven't talked about it too much because, like I said on a previous post, I haven't noticed any difference yet, but alas:

I use an upper-lower split along with an AB Day scheme, which means my training is upper A - lower A - upperB - lower B etc etc. Usually done on Monday/Tuesday/Thursday/Friday but if and when life gets in the way I can shuffle it around. Unless otherwise stated I use a double progression scheme to increase the weights on every exercise (AKA increase reps within the given range and once there increase the weight)

Upper day A:
- Shoulder prehab routine: as I have a chronic injury I have to do this lest I face constant shoulder pain, both in and out of the gym. The routine is something an old-timer taught me 2 years ago (consisting of rotator cuff warmups basically) and very light-weight high reps Liu Raises after that (2 sets of 50)
- Cross-cable chest flies, 3x8-12: I do these first because my chest is lagging, and training it first allows me to put more intensity into it so it can catch up a bit easier. Not much of a difference but everything counts
- Behind-the-neck OHP, 3x6-10: Believe it or not switching from doing OHP in the front to the back helped with the shoulder pain a lot. But it was humbling: I had to go from repping out 70 kg all the way down to just the bar to be able to do it safely. Definitely worth it tho, side delts have grown to the point where I can notice them despite the fat.
- Lat pulldowns, medium length neutral grip, 3x6-10: Not a chance I'm doing a pullup yet lol so I'm stuck with these. I'm close to maxing the stack at my gym (it only goes up to 91 kg) and no assisted pullup machine, so I'll either have to start adding reps like crazy or negative pullups. I'll cross that bridge when I get there
- Tricep pushdowns w/ straight bar, 3x8-12: No need to explain these, really
- Pendlay rows. 3x6-10: After tinkering around with many rowing variations this was the one I liked the most so I stick to it even on day B
- Over-the-head tricep extensions w/ cable machine and V-bar, 3x8-12: Also self-explanatory, gotta hit dat long head
(biceps and rear delts are hit on the lower day, yes it's weird but it works well enough for me)

Lower day A:
- Very light weight knee extensions, 2x50 again, performed as both a warm-up and prehab. This time I have no injury, but I do it to prevent one. Plus it feels good
- Unilateral cable curls, 3x8-12: I hit these on a separate day to give them more emphasis because they're also lagging like my chest is. This variation is one of the very few I can work with without experiencing joint pain at the wrists, the others being certain V-bars (usually the ones with a "deeper" angle) and hammer curls (done on day B)
- Barbell squat (high-bar), 3x15: This is basically torture, but it's really good for getting cardiovascular endurance. I should probably have dedicated HIIT cardio sessions instead, and I used to, but to be honest I'm too lazy rn to do that lol. Will probably add a couple soon regardless. At any rate I basically sandbag these weight-wise simply because, until my legs start looking closer to those of a normal person rather than a wild boar, I don't want them to grow. One thing about being fat all your life is that "getting big" is not really a goal that I strive for, at least not as much as someone who starts their journey being skinny does. And because of all the weight I carry around my legs were already naturally strong (on my third gym day I squatted 90 kg and deadlifted 115) so I basically squat for the cardio endurance and for maintaining strength
- Back hyperextensions, 3x15-20: Bit on the lighter side with the weights here but it's important to keep these muscles strong and all that. Not much more to say besides how silly I feel doing it, I wish this gym had a reverse-hypers machine lol
- Cross cable rear delt flies, 3x12-15: Also pretty good for shoulder health and I only begun doing these a couple years ago, wish I started sooner. Higher on the reps than my standard 8-12 because if I push the weight too far I start getting sloppy with form on these.
- No calf work because being fat + walking a lot is plenty for that lmao

Upper day B:
- Same shoulder prehab as day A
- Peck deck machine, 3x8-12: Same reasoning to do an isolation before everything else as for day A
- Lat pulldown, close grip neutral attachment, this time with 3x8-12: Variation on the grip just because I like it, as far as I can tell the differences in activation are negligible.
- Dumbbell bench press, 3x8-20: The high range is because I've reached 30 kg dumbbells, which is the max in my gym (not a lot, I know, but it is what it is). I'm working my way to 3 sets of "low effort" 20 reps and when I do I'll probably switch to either barbell bench or push-ups
- Skull-crushers, V-bar, 3x12-15: Hitting failure on one of these is certainly an experience. I switched to 12-15 and slower tempos after that happened. Still getting pretty good results so all good
- Pendlay rows. 3x6-10: Same as day A
- Cable lateral raises, 3x8-12: Performed unilaterally and I do all 6 sets (3 for each side, alternating sides) one after the other with no breaks. Mostly to save time

Lower day B:
- Same knee extensions as day A
- Hammer curls, 3x8-12: Done with dumbbells instead of the cable machine like day A
- Barbell deadlift, conventional, pyramid set of 7-5-3-1-3-5-7 reps: I feel this pyramid achieves a good balance for me of being cardiovascularly intensive as well as still giving me good gains on the back. I used to use a trap bar on the lower handles but my gym took it away for some fucking reason. Tried sumo, felt like nothing, never touched it again, so conventional it is
- Hamstring curls, 3x12-15: Also done with lower weights mostly for maintainance purposes. One of my first times doing this I managed to give myself a calf cramp on this and I didn't touch it for months, I still don't really know how
- Reverse peck-deck machine, 3x12-15: Mostly the same as the reverse cable flies but I like the variation a bit better, I might switch to doing this for both days
- Back hypers: same as day A
When I still had the trap bar I would also do shrugs at the end of this, but doing it with a barbell doesn't feel right and the 30 kg dumbbells do nothing for me, so I stopped it. Oh well

Future additions I might consider include HIIT cardio sessions either between the days (so usually Wednesdays) or sporadically added throughout the week (the cardio in question would probably be the jump rope so it's not like I need to go to the gym to do it). I'll have to see if I can handle it while eating way less food like I have been though

 

[phenominal34]

I stopped at ab day. Nice write up tho.