Approved Log Ravenson 2025 Sport TRT and Cycles log

[Ravenson]

Interesting to see US based buddies now BIG on the jab. So many seemed against it.

But if you DO get it it can take MONTHS to recover. Heck pneumonia took me weeks to get over

No jab for me, since I have Chronic Myeloid Leukemia I can’t get vaccines. Something about immune response causing an increase in blast cells.

 

[GHgut4life]

03-28-25

Feeling 100% recovered today, just some lingering congestion but strength and energy was fully back. Had some extra time so instead of a solid 30 min in sauna I did 10m sauna 10m pool walks laps and did this 3 times for a total of 60 mins.


Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 30m avg hr 134 Cals burned 390

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr25m avg hr 133 cals 868
Pull-up BWx5x3
LFFW high row 166x12x3
LFFW ISO standing row 274x12x3
LFFW ISO seated row 274x12x3
dead hang BWx45sx3
Facepull 65x10x3
Cable single arm pullover 25x10x3
Matrix Preacher Curl 60x12x3
rev pec deck 105x12x3

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna & pool walk laps 60m avg hr 136 929 cal
Sauna 30m
In sauna vacs 30sec x10
Pool walking laps 30mins

Totals: 2h 55m 2187 cals burned

@Ravenson good to see you back bro! strong in the gym almost 3 hours
i'd like you to boost omega 3 fats
and you got baby aspirin daily?

 

[Ravenson]

@Ravenson good to see you back bro! strong in the gym almost 3 hours
i'd like you to boost omega 3 fats
and you got baby aspirin daily?

I take a crap load of omega 3 already, think it’s like 20 grams of various oils. And yes I take a baby aspirin at night time.

 

[GHgut4life]

I take a crap load of omega 3 already, think it’s like 20 grams of various oils. And yes I take a baby aspirin at night time.

You can stay at 20 grams if you have it bro was just concerned about blood clotting @Ravenson

 

[Tiger Salman Khan]

03-28-25

Feeling 100% recovered today, just some lingering congestion but strength and energy was fully back. Had some extra time so instead of a solid 30 min in sauna I did 10m sauna 10m pool walks laps and did this 3 times for a total of 60 mins.


Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 30m avg hr 134 Cals burned 390

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr25m avg hr 133 cals 868
Pull-up BWx5x3
LFFW high row 166x12x3
LFFW ISO standing row 274x12x3
LFFW ISO seated row 274x12x3
dead hang BWx45sx3
Facepull 65x10x3
Cable single arm pullover 25x10x3
Matrix Preacher Curl 60x12x3
rev pec deck 105x12x3

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna & pool walk laps 60m avg hr 136 929 cal
Sauna 30m
In sauna vacs 30sec x10
Pool walking laps 30mins

Totals: 2h 55m 2187 cals burned

@Ravenson Amazing updates man.........

 

[Ravenson]

03-30-25

Sleep 2000-0600 10 hours
Weight 214 lbs
All caloric intake is from 12pm-6pm


Diet

Lunch
17oz Garlic seasoned wings air fried no battered
84g sweet potato fries air fried
1052cals 19g carbs 68g fat 86g protein

Snack
50g Protein Shake
320 cals 18g carbs 5g fat 50g protein

Dinner
8oz tortilla crusted tilapia
1c Mac and cheese
2.5c skim milk
900 cals 90.5g carbs 25.5g fat 69g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2627cals 137g carbs 133g fat 205g protein

Exercise- Push+Core LA Fit fully fasted

Fasted Cardio Bike 35m 10.5mi Avg HR 130 437cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 16 56m hr 124 574 cals
LFFW incline press 162x9,8,6
LFFW shoulder press 130x10,8,6
Matrix seated dips 207.5x10,10,8
Matrix Pec Deck 165x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 125x20,18,15

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 30 mins avg hr 132 380 cals

Totals: 2h 1m 1391 cals burned

 

[GHgut4life]

03-30-25

Sleep 2000-0600 10 hours
Weight 214 lbs
All caloric intake is from 12pm-6pm


Diet

Lunch
17oz Garlic seasoned wings air fried no battered
84g sweet potato fries air fried
1052cals 19g carbs 68g fat 86g protein

Snack
50g Protein Shake
320 cals 18g carbs 5g fat 50g protein

Dinner
8oz tortilla crusted tilapia
1c Mac and cheese
2.5c skim milk
900 cals 90.5g carbs 25.5g fat 69g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2627cals 137g carbs 133g fat 205g protein

Exercise- Push+Core LA Fit fully fasted

Fasted Cardio Bike 35m 10.5mi Avg HR 130 437cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 16 56m hr 124 574 cals
LFFW incline press 162x9,8,6
LFFW shoulder press 130x10,8,6
Matrix seated dips 207.5x10,10,8
Matrix Pec Deck 165x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 125x20,18,15

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 30 mins avg hr 132 380 cals

Totals: 2h 1m 1391 cals burned

@Ravenson you back! i was waiting to see how you is bro lamming it again
fat is high today but id swap the pumpking oil for something like walnut oil

sauna HOt hot with the training

 

[Ravenson]

@Ravenson you back! i was waiting to see how you is bro lamming it again
fat is high today but id swap the pumpking oil for something like walnut oil

sauna HOt hot with the training

I use the pumpkin oil for a lot of different stuff hair, skin, heart, prostate, ect it has so many benefits

 

[GHgut4life]

I use the pumpkin oil for a lot of different stuff hair, skin, heart, prostate, ect it has so many benefits

no problem then bro if you like it hit it hard @Ravenson
adding a few walnuts and cutting a few carbs could help
depends how you feel now coming back in

 

[SteveSmi]

I like wings in the air fryer as well

 

[Ravenson]

I like wings in the air fryer as well

We use are air fryer for everything, can’t even remember the last time I used a stove or oven.

 

[Mobster]

Good solid session

 

[e2]

Yeah, air fryer is awesome.

Really you can cook anything in it.

 

[Ravenson]

Yeah, air fryer is awesome.

Really you can cook anything in it.

Yeah I even have these little silicon cups for frying eggs in them. 8 mins at 325 and you have perfect sunny side up eggs.

 

[2Thick]

I like the air, fryers that rotate. It's sort of fun to watch the food, rotate and cook.

 

[Vadim Fedorov]

Wow, the lung seems really good, man.

Sweet potatoes air fried. Sounds really good.

 

[wootoom]

tilapia and mac and cheese. you cook that on your own or is it ready made? you seem like a good cook

 

[Ravenson]

tilapia and mac and cheese. you cook that on your own or is it ready made? you seem like a good cook

The tilapia comes pre coated with the crust from Costco. The Mac and cheese is from a box because when I make home made mac and cheese it costs a fortune since I use 5 high quality cheeses and also put lobster tails in it. I try not to eat a ton of processed foods but there are some I allow myself from time to time. I really do enjoy cooking and making new foods though.

 

[CEO]

Bros always used to enjoy the sauna. Just don't overdo it.

 

[Ravenson]

Bros always used to enjoy the sauna. Just don't overdo it.

So I do 2 15m sessions in the sauna with a 5 min break in between to let my BP come back up. I have super low BP (100/60) naturally so in the sauna it’s been known to crash down to 85/45 on me with all the blood rushing to superficial veins due to the heat.