It wasn't a pure layoff. I just couldn't get any heavy stimulus. But I had 65lb and 95lb DBs that I was using and just did a lot of volume in the 10-12rep range for a lot of sets.

I think it helped keep me afloat to bounce back quicker. Though I don't think I got any stronger from it. Maybe my rep endurance improved.

Contrats on the PR!

Squat

3x7 135

Bench

1x6 135
1x5 185
1x5 225
1x5 245
2x5 275

Got blood work this morning. I'll see what the results are in a day or 2.

BB rows

6x5

Press

1x10 95
1x8 135
1x6 155
5x5 170

Bench

1x8 135
1x5 185
1x5 225
1x5 275
3x5 295
1x5 305 PR


CGBP
2x6 225

The set of 305 is definitely my 5RM. I'll work on some triples again next week.

Got most of my bloodwork results back. Still waiting on the T, but not too concerned about that one for now.

Basically everything was really high so I've decided to go on a cut.

Total Cholesterol - 294
HDL - 38 mg/dL
LDL - 211

Triglyceride
225

Glucose - Pre diabetic at 111 mg/dL

Vitamin D was very low at 14ng/mL

So starting yesterday I went on a calorie restriction of no more than 2100 calories. Diet consisting almost entirely of steamed chicken breast and broccoli/cauliflour/carrots, eggs and some milk.

Supplements still remain the same w/ fish oil, creatine, protein powder, and now I've added a vitamin D/calcium pill.

Goal is to keep this up until the end of May and do blood work again to see how it's improved.

I know this will definitely stall progress on my lifts, but health first. I'll also look to start adding in some cardio elements to my exercise.

Starting weight yesterday morning was 218. Will check again every Sunday to track the trend.

5'7" 218 natural is pretty big boned tbh. But you have the lifts to make a decent case for being able to walk around 185 or whatever just fine.

It's interesting you said 185. That's actually the goal weight I have in mind.

Good luck! It seems like a lot of us have been trying to lean down lately, which I'd imagine it's just as much a product of getting older as it being a bit of a current trend in the online fitness shave, but regardless I think it's probably for the best.

You're likely to be dissatisfied with your body fat levels at 185. You may find that you will need to do some bulk cut cycles from 170 and, probably, more lower body work to weigh 185 and be substantially under 20% bf.

It's a path of pain that Monte and I know all too well. I got down to 123 with no six pack at 5'5". Monte is a tall dude and couldn't rock 200lb. Natty realities.

I can show you some pictures of when I was 185 a few years back. I'm definitely below 20% bf. You underestimate how heavy my bones are.

Just to add my lower limits of weight are probably about where i was when I came out of OCS which was right around 175. I'm not tall, but that doesn't mean I'd naturally be walking around at 130 lol. I'd be pretty shredded at 170 with the muscle mass I have now compared to then.

Thanks. Yeah I haven't been keeping up with what's en vogue lately fitness wise.
I guess you begin to prioritize health over PRs at some point. Well for me at least.

Squat

5x6 135

KB swings 45lb 15 min.

It's just uncommon for guys your height to carry that much weight well. But also uncommon for guys to bench 305x5. I wasn't aware that you'd been 185 in the recent past. Your experiences obviously override any Baye's ruling on my part.

My lunch and dinner for the next 7 months.

Testosterone results came in.

360ng/dL

Sex Hormone Bind Glob
18 nmol/L

Testosterone, Bioavailable
242 ng/dL

Testosterone, Free
85 pg/mL

Testosterone, Percentage Free
2.4%

Too bad I don't know what any of this means.

Great press!

Thanks! Hope I can maintain it as my weight drops.

BB rows

5x6

Only 2 days in I do feel noticeably better. Placebo in full effect.

I recommended this book in my log:
https://www.amazon.co.uk/gp/product/...?ie=UTF8&psc=1

Roy Taylor has done stacks of research at reversing diabetes and pre-diabetes. His main conclusion is that, almost regardless of starting weight and assuming it's caught early enough, a 15 kgs loss reverses the condition. (I lost 25 kgs to reverse mine.)

So 218 to 185 should be sufficient to get decent bloodwork. Good luck.

Those cholesterol numbers are walking ticking time bomb numbers. I am surprised doctor didn't put you on a statin.

When my brother told doctor he was going to lose weight, doctor basically said sure but let's get on the statin first.

This.

It would be borderline malpractice if he didn't at least suggest them to you with those numbers.

Been there, done that.

Do you have to have high blood pressure as well? I'm not really sure how much of a danger I'm in.

The thing is I've had these cholesterol numbers since I was in my early 20s and probably before that. I just never got tested before 21.

Never had high blood pressure though.

I tried a statin once a way back and had a really bad reaction to it so never took it again.

I get where your brother's doctor is coming from though. Because most people will say they will do something and it's a bit of an eyeroll like sure you will buddy.

I don't think the weight loss will affect my cholesterol numbers that much since it's always been high. Maybe get down to 240 or something.

Press

1x8 95
1x8 135
1x5 155
1x5 185
6x3 205
1x5 185

Curls

Only 3 days into the cut and the weight feels crushing. Ahh well.

The big problem with those cholesterol numbers, is the double whammy. High LDL and low HDL. That ratio is off the charts!!! Beware.

I am sure there are plenty of different statins. My bro says his has zero side effects.

Also, this is almost always blood cholesterol you naturally produce. Not eating any cholesterol, is not going to do much. What will, is losing weight.

But none of this fatty, 185 pound bullshiet. Sure you got good press numbers, but you probably have the lowerbody of a 12 year old schoolgirl to offset the big upperbody.

I would say 165 lb bodyweight, cholesterol 160. But your numbers are currently so high, I would get on statin now.

I went from cholesterol 310 to 120, I have the numbers somewhere. But none of this fake dieting bullshiet, I was colored Golden. Ripped. Waist from 37.5" to 30.5".

That waist measurement should be your type priority. Measure it around navel without sucking in belly. Then get it down to 32.". Remember that a standard 32 sized jeans will comfortably fit an actual 36" waist. I only buy baggy 30 sized pants, if I can't fit I am too fat. Its that simple.

My bro is talking about getting off the statin. His waist is now 34". LOL. I tell him try 32" bro, but ideally 31 or less.