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Pull + Hamstrings + Calves (Week 6 Day 2 - Deload)
Morning Weight: 107.8 kg
Training Overview:
Deload session targeting back, biceps, forearms, hamstrings and calves. Exercises included single-arm cable rows, cable hammer curls, dumbbell wrist curls, stiff-legged deadlifts and leg press calf raises. All loads, reps and sets were reduced as part of the deload protocol. Session was productive with no aggravation of recent tightness.
Cardio:
15 minutes on the exercise bike at lunch.
Nutrition & Supps:
Lunch was a Strength Meals Co. butter chicken meal. Timing was later than usual, so no separate pre-workout meal.
Pre-workout drink included Disorder, ALCAR and one scoop of Pump Juice.
Intra-workout included Vitargo and another scoop of Pump Juice.
Recovery:
Slept 7 hours 8 minutes. Had deep tissue massage earlier in the day, including forearms, biceps, shoulders and pecs, with dry needling and fascia scraping on forearm. Currently feeling sore but in a DOMS-like way- no injury concerns at this stage. Will monitor closely over the week.
Current PEDs:
Will be sticking to 140mg Test E and 140mg Mast E until I start my blast in a couple of weeks.
Current Health Supplements:
Same as previously mentioned.
Other Notes:
Holding weight well considering the long weekend and relaxed diet yesterday. Recovery session earlier today seems to have helped with mobility. Deload continuing as planned.
Morning Weight: 107.8 kg
Training Overview:
Deload session targeting back, biceps, forearms, hamstrings and calves. Exercises included single-arm cable rows, cable hammer curls, dumbbell wrist curls, stiff-legged deadlifts and leg press calf raises. All loads, reps and sets were reduced as part of the deload protocol. Session was productive with no aggravation of recent tightness.
Cardio:
15 minutes on the exercise bike at lunch.
Nutrition & Supps:
Lunch was a Strength Meals Co. butter chicken meal. Timing was later than usual, so no separate pre-workout meal.
Pre-workout drink included Disorder, ALCAR and one scoop of Pump Juice.
Intra-workout included Vitargo and another scoop of Pump Juice.
Recovery:
Slept 7 hours 8 minutes. Had deep tissue massage earlier in the day, including forearms, biceps, shoulders and pecs, with dry needling and fascia scraping on forearm. Currently feeling sore but in a DOMS-like way- no injury concerns at this stage. Will monitor closely over the week.
Current PEDs:
Will be sticking to 140mg Test E and 140mg Mast E until I start my blast in a couple of weeks.
Current Health Supplements:
Same as previously mentioned.
Other Notes:
Holding weight well considering the long weekend and relaxed diet yesterday. Recovery session earlier today seems to have helped with mobility. Deload continuing as planned.
Attachments
Very light cycle testosterone masteron delivering the results with your training and diet. what do you think your macros are now? @hypogaeum
@hypogaeum This is a really good setup, man. You hit some good training. I'm proud of you. A nice to see you're getting some good sleep.
Bit lower at the moment because this week is a deload week and I'm looking to drop a little more before my next blast, but the attached is how this week is set up. Has been around 3300 calories per day and maintaining weight.
Attachments
902 cal 225 grams protein and carbs?
@hypogaeum your recovery day is an absolute peach!! Sounds like a good time!
Correct.
Push (Week 6 Day 3 - Deload)
Morning Weight: 107.7 kg
Training Overview:
Deload session focused on chest, shoulders and triceps. Exercises included incline bench press, dumbbell lateral raises, triceps rope pushdowns and close grip bench press. Loads and volume were reduced across the board. No aggravation of previous issues and movement quality felt clean.
Cardio:
25-minute walk at lunch plus 20 minutes on the exercise bike post-session.
Nutrition & Supps:
Pre-workout meal was rice flour with whey and powdered peanut butter.
Pre-workout drink included Disorder, ALCAR and one scoop of Pump Juice.
Intra-workout included Vitargo and another scoop of Pump Juice.
Recovery:
Slept 7 hours 3 minutes. Shoulder and pec discomfort has settled- feeling back to normal. Elbow and forearm have improved significantly. Remaining cautious with intensity to avoid setbacks. Monitoring closely.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Other Notes:
Overall recovery trending in the right direction. Confident the deload week will resolve lingering issues if managed well. Will continue to prioritise form and not let momentum override feedback from joints.
Morning Weight: 107.7 kg
Training Overview:
Deload session focused on chest, shoulders and triceps. Exercises included incline bench press, dumbbell lateral raises, triceps rope pushdowns and close grip bench press. Loads and volume were reduced across the board. No aggravation of previous issues and movement quality felt clean.
Cardio:
25-minute walk at lunch plus 20 minutes on the exercise bike post-session.
Nutrition & Supps:
Pre-workout meal was rice flour with whey and powdered peanut butter.
Pre-workout drink included Disorder, ALCAR and one scoop of Pump Juice.
Intra-workout included Vitargo and another scoop of Pump Juice.
Recovery:
Slept 7 hours 3 minutes. Shoulder and pec discomfort has settled- feeling back to normal. Elbow and forearm have improved significantly. Remaining cautious with intensity to avoid setbacks. Monitoring closely.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Other Notes:
Overall recovery trending in the right direction. Confident the deload week will resolve lingering issues if managed well. Will continue to prioritise form and not let momentum override feedback from joints.
Attachments
@hypogaeum That is a great idea. Getting in some cardio at lunch. Great way to kind of kill 2 birds with 1 stone.
cardio is amazing here. and i love the nutrition and supps. recovery is on point and you won't go wrong. keep pushing it !
@hypogaeum
bro this look sweet. this type of training make the man for sure. feeling sore good. just lay off the fapping for a day and you will heal up fast
@hypogaeum
@hypogaeum sounds to me like you have a pretty good metabolism.
Definitely use that to your advantage. Also, when it comes to recovery, it's very important to make sure that you are doing it right. Sounds like you got a good program in place.
@hypogaeum bros all in with this. cardio is on point.
nutrition and supps is the best
sleeping is solid. you won't go wrong !
IMO for your size, you can easily go to 250 carbs/250 protein on the deload.
Full Body (Week 6 Day 5 – Deload)
Morning Weight: 106.0 kg
Blood Pressure: 118/71
Training Overview:
Final deload session with a full-body focus. Movements included cable lateral raises, seated dumbbell shoulder press, machine preacher curls, EZ bar cable curls, high bar squats, dumbbell split squats, stiff-legged deadlifts and leg press calf raises. All weights and volume remained reduced in line with deload intent. Solid finish to the week with no issues.
Cardio:
30-minute walk at lunch.
Nutrition & Supps:
Pre-workout included Disorder, ALCAR and one scoop of Pump Juice.
Intra-workout included Vitargo and one scoop of Pump Juice.
No solid meal logged pre-training.
Recovery:
Slept 7 hours 44 minutes. Feeling well rested. No aggravation of shoulder or pec, and discomfort in elbow is very minor. Joint health appears stable under lighter loads. Monitoring remains ongoing.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Other Notes:
That wraps up the deload. Plan is to move into a new training split from Monday, aiming to lock in two consistent weeks of the new structure before the blast begins. Weight continues to trend down as intended- will maintain slow cut over the next fortnight.
Morning Weight: 106.0 kg
Blood Pressure: 118/71
Training Overview:
Final deload session with a full-body focus. Movements included cable lateral raises, seated dumbbell shoulder press, machine preacher curls, EZ bar cable curls, high bar squats, dumbbell split squats, stiff-legged deadlifts and leg press calf raises. All weights and volume remained reduced in line with deload intent. Solid finish to the week with no issues.
Cardio:
30-minute walk at lunch.
Nutrition & Supps:
Pre-workout included Disorder, ALCAR and one scoop of Pump Juice.
Intra-workout included Vitargo and one scoop of Pump Juice.
No solid meal logged pre-training.
Recovery:
Slept 7 hours 44 minutes. Feeling well rested. No aggravation of shoulder or pec, and discomfort in elbow is very minor. Joint health appears stable under lighter loads. Monitoring remains ongoing.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Other Notes:
That wraps up the deload. Plan is to move into a new training split from Monday, aiming to lock in two consistent weeks of the new structure before the blast begins. Weight continues to trend down as intended- will maintain slow cut over the next fortnight.
Attachments
Deload is always good practice stay active and recovery
@hypogaeum Amazing work man....keep going.........
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