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Supplements
☣
Notes: Glycerol and L-Carnitine pre-workout have been game changers highly recommended I purchase them off premium supplements based in Australia.
Injectable L-Carnitine
Creatine
Glycerol
Omega 3 Fish Oil w/Meals
Turmeric
Berberine 3x Daily w/Meals
Zinc
Vit D3
Astragalus Root w/Meals
NAC
Apple Cider Vinegar
Garlic
Bergamot
Ashwaganda Pre-Bed
Gear & Doses
Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk
Injectable L-Carnitine Pre-Workout
Notes: When i first started 6 months ago i started at 250mg testHave titrated up to 700mg recently in increments of 150mg. I plan to stay here for awhile and Milk as much progress as possible.
Current Diet Carb Cycling
Notes: My diet is quite linear currently getting in 5 meals a day but going to go back to 6 meals. On medium days I try to have most of my carbs around the Workout, on high days it's non stop carbs lmao. I like to have my Low days on rest days Prior to have a high carb day, that way my body is deprived of carbs so when I have the high day, I put all those carbs to use. I'm on top of all my electrolytes, Sodium, Potassium, etc.
High Days are on Push Days
Medium Days are Pull/Legs
Low Days are Rest Days
Daily Water Intake: 6000-7000mls
High Days
4800 Cals C|800 P|250 F|60
Breakfast:
Either weetbix or oats
Protein yoghurt
Almond Milk
Banana
With Cream Of Rice
Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride
Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20
Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges
Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stir Fry
Before Bed:
Oats
Weetbix
Banana
Muscle Nation Casein Protein Powder
Almond Milk
Medium Days
4000 Cals C|600 P|250 F|50
Breakfast:
Burgen Bread
2 Whole Eggs
2-3 Egg Whites
Protein Lean Cheese
Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride
Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20
Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges
Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stiry Fry
Before Bed:
Oats
Weetbix
Muscle Nation Casein Protein Powder
Banana
W/almond Milk
Low days
3250 Cals C|200 P|300-350 F|120
Notes: On low days my meals sometimes change as long as I fit my macros but most of the time Low days stay the same.
Breakfast:
3 slices Burgen Bread
2 Whole Eggs
3 Egg Whites
Fat Free Protein Cheese
Lunch:
2 slices White Bread
Peanut Butter
Jam
Whey Protein w/Almond Milk
2nd Lunch:
Fro Pro Protein Pizza
Dinner:
4 Slices Burgen Bread
Fat Free Protein Cheese
Lean Burger Patties x2
Pre Bed Meal:
Weetbix
Oats
Almond Milk
Protein Yoghurt
Casein Protein Powder
Training Program PPL
Goals: Currently focusing on Shoulders and Triceps but also trying to bring up my whole physique. This is my current training plan which has me looking forward to every workout. With training I focus alot on form, execution, intensity, and Full ROM including the Stretch and contraction of the movement.
I take pride in Full ROM as it is a common practice for people to half ass their reps especially when training legs. I take every set to failure true failure which i also take pride on. No half ass sh*t here
Push
Smith Incline Bench
SET 1
36.25KG Each
REPS 10
SET 2
30kg Each
REPS 10
SET 3
25KG Each
REPS 15
Machine Side Lateral Raise
SET 1
55.5KG
REPS 10.5
SET 2
44KG
REPS 13
SET 3
34.5KG
REPS 15
SET 4
27.5KG
REPS 28+
Chest Flys
SET 1
68KG
REPS 10
SET 2
61KG
REPS 12
MYO SET
54KG
REPS 26
Overhead Extensions, SuperSet Side Lateral Raises
SET 1
21.8775KG/6.25KG
REPS 9/8/9
REPS 9/9
SET 2
18.75KG/4KG
REPS 16/10+5
REPS 20
SET 3
15KG/4
REPS 13
REPS 20
SET 4
11.25KG
REPS 18
Machine Horizontal Bench Press
SET 1
45KG Each
REPS 8.5
SET 2
35KG Each Side
REPS 11
SET 3
25KG Each Side
REPS 16
Decline Cable Flys
SET 1
18.75KG
REPS 7
SET 2
15KG
REPS 18
Tricep Pushdown
SET 1
31KG
REPS 8
SET 2
25KG
REPS 12
SET 3
20KG
REPS 15
MYO SET
20KG
REPS 30
PULL
Machine Lat Pulldown
SET 1
82KG
Reps 10
SET 2
70.5KG
REPS 12
SET 3
55KG
REPS 12/ 12
Wide Grip Cable Lat Pulldown
SET 4
50KG
REPS 16/18
SET 5
50KG
REPS 18
UnderHand Grip Pulldown
SET 6
45KG
REPS 20
MYO SET 7
45KG
MYOREPS 30
ROW
SET 1
27.5KG
REPS 10.5
SET 2
20KG
REPS 15
MYO SET
20KG
MYO REPS 30
UnderHand Bent Over Row
SET 1
20KG Each Side
REPS 12
SET 2
15KG Each
REPS 10
MYO SET
10KG Each
REPS 36 MYO
Single Arm Dumbell Row
SET 1
40KG
REPS 10
MYO SET 2
32.5KG
REPS 21
Chest Supported T-Bar Row
SET 1
30KG
REPS 10
MYO SET
20KG
REPS 24 MYO
Rope Lat Prayer, SuperSet Face Pulls
SET 1
21.25KG
REPS 12
REPS 10
SET 2
16.25KG
REPS 15
REPS 15
-BICEPS-
Machine Bicep Curls
SET 1
56.25KG
REPS 12
SET 2
48.75KG
REPS 14
MYO SET
37.5KG
REPS 30
Reverse Grip Curls W/Cable Curls
SET 1
12.5KG
REPS 12
MYO SET
12.5KG
REPS 30
Legs Quad Focused
Seated Side Lateral Raises
SET 1
55.5KG
REPS 11.5
SET 2
41.5KG
REPS 11.5
SET 3
30KG
REPS 13
SET 4 Rest Pause
20KG
REPS 30
Overhead Tricep Extension
SET 1
25G
REPS 7
SET 2
20KG
REPS 7
SET 3
16.75KG
REPS 23
Leg Extension
SET 1
+117KG
REPS 12
SET 2
94KG
REPS 13
SET 3
73KG
REPS 21
Calf Raises
SET 1
55KG
REPS 30
SET 2
35KG
REPS 30
SET 3
25KG
REPS 30+
Leg Press
SET 1
95KG Each Side
REPS 10
SET 2
70KG Each Side
REPS 12
SET 3
60KG
REPS 18 Fkn FAILURE MYO Reps
Barbell Squat
SET 1
30KG Each Side
REPS 10
MYO SET
25KG
REPS 30
Hamstrings/Glutes
Bent Leg Curls
Pre-Exhaust Hamstrings
SET 1
98.5KG
REPS 10
SET 2
82KG
REPS 12
SL Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10
Hip Abductions
SET 1
50KG
REPS 18
MYO SET
50KG
REPS 30+
Legs Hamstring/Glute Focused
Side Lateral Raises w/ Overhead Tri's
SET 1
55.5KG
REPS 12.5
SET 2
44KG
REPS 13.5
SET 3
34.5KG
REPS 15
MYO SET
22.5KG
REPS 40
Machine Leg Curl, SuperSet Calf Raises
SET 1
96kg+
REPS 9.5
Calves
95KG 12REPS
SET 2
77.5kg
REPS 14.5 Super Strict
Calves
65KG 18 REPS
SET 3
70.5kG
REPS 20
Calves
225KG 50 MYOREPS
Leg Extension,SuperSet Glute Hip Abduction
SET 1
SL 59/115KG
REPS 11/12
Glute
96KG
REPS 15
SET 2
SL 47/94KG
12REPS
Glute
85KG
REPS 17
SET 3
SL40/75KG
REPS 20
SL Leg Press Glut3 Focused
SET 1
31.25KG+
REPS 11
SET 2
41.25KG
REPS 10
SET 3
50KG
REPS 8
PreExhaust Hamstrings
Straight Legged Close Grip Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10
Good Mornings
SET 1
80KG
REPS 8
SET 2
80KG
REPS 8
☣Notes: Glycerol and L-Carnitine pre-workout have been game changers highly recommended I purchase them off premium supplements based in Australia.
Injectable L-Carnitine
Creatine
Glycerol
Omega 3 Fish Oil w/Meals
Turmeric
Berberine 3x Daily w/Meals
Zinc
Vit D3
Astragalus Root w/Meals
NAC
Apple Cider Vinegar
Garlic
Bergamot
Ashwaganda Pre-Bed
Gear & Doses
Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk
Injectable L-Carnitine Pre-Workout
Notes: When i first started 6 months ago i started at 250mg testHave titrated up to 700mg recently in increments of 150mg. I plan to stay here for awhile and Milk as much progress as possible.
Current Diet Carb Cycling
Notes: My diet is quite linear currently getting in 5 meals a day but going to go back to 6 meals. On medium days I try to have most of my carbs around the Workout, on high days it's non stop carbs lmao. I like to have my Low days on rest days Prior to have a high carb day, that way my body is deprived of carbs so when I have the high day, I put all those carbs to use. I'm on top of all my electrolytes, Sodium, Potassium, etc.
High Days are on Push Days
Medium Days are Pull/Legs
Low Days are Rest Days
Daily Water Intake: 6000-7000mls
High Days
4800 Cals C|800 P|250 F|60
Breakfast:
Either weetbix or oats
Protein yoghurt
Almond Milk
Banana
With Cream Of Rice
Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride
Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20
Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges
Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stir Fry
Before Bed:
Oats
Weetbix
Banana
Muscle Nation Casein Protein Powder
Almond Milk
Medium Days
4000 Cals C|600 P|250 F|50
Breakfast:
Burgen Bread
2 Whole Eggs
2-3 Egg Whites
Protein Lean Cheese
Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride
Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20
Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges
Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stiry Fry
Before Bed:
Oats
Weetbix
Muscle Nation Casein Protein Powder
Banana
W/almond Milk
Low days
3250 Cals C|200 P|300-350 F|120
Notes: On low days my meals sometimes change as long as I fit my macros but most of the time Low days stay the same.
Breakfast:
3 slices Burgen Bread
2 Whole Eggs
3 Egg Whites
Fat Free Protein Cheese
Lunch:
2 slices White Bread
Peanut Butter
Jam
Whey Protein w/Almond Milk
2nd Lunch:
Fro Pro Protein Pizza
Dinner:
4 Slices Burgen Bread
Fat Free Protein Cheese
Lean Burger Patties x2
Pre Bed Meal:
Weetbix
Oats
Almond Milk
Protein Yoghurt
Casein Protein Powder
Training Program PPL
Goals: Currently focusing on Shoulders and Triceps but also trying to bring up my whole physique. This is my current training plan which has me looking forward to every workout. With training I focus alot on form, execution, intensity, and Full ROM including the Stretch and contraction of the movement.
I take pride in Full ROM as it is a common practice for people to half ass their reps especially when training legs. I take every set to failure true failure which i also take pride on. No half ass sh*t here
Push
Smith Incline Bench
SET 1
36.25KG Each
REPS 10
SET 2
30kg Each
REPS 10
SET 3
25KG Each
REPS 15
Machine Side Lateral Raise
SET 1
55.5KG
REPS 10.5
SET 2
44KG
REPS 13
SET 3
34.5KG
REPS 15
SET 4
27.5KG
REPS 28+
Chest Flys
SET 1
68KG
REPS 10
SET 2
61KG
REPS 12
MYO SET
54KG
REPS 26
Overhead Extensions, SuperSet Side Lateral Raises
SET 1
21.8775KG/6.25KG
REPS 9/8/9
REPS 9/9
SET 2
18.75KG/4KG
REPS 16/10+5
REPS 20
SET 3
15KG/4
REPS 13
REPS 20
SET 4
11.25KG
REPS 18
Machine Horizontal Bench Press
SET 1
45KG Each
REPS 8.5
SET 2
35KG Each Side
REPS 11
SET 3
25KG Each Side
REPS 16
Decline Cable Flys
SET 1
18.75KG
REPS 7
SET 2
15KG
REPS 18
Tricep Pushdown
SET 1
31KG
REPS 8
SET 2
25KG
REPS 12
SET 3
20KG
REPS 15
MYO SET
20KG
REPS 30
PULL
Machine Lat Pulldown
SET 1
82KG
Reps 10
SET 2
70.5KG
REPS 12
SET 3
55KG
REPS 12/ 12
Wide Grip Cable Lat Pulldown
SET 4
50KG
REPS 16/18
SET 5
50KG
REPS 18
UnderHand Grip Pulldown
SET 6
45KG
REPS 20
MYO SET 7
45KG
MYOREPS 30
ROW
SET 1
27.5KG
REPS 10.5
SET 2
20KG
REPS 15
MYO SET
20KG
MYO REPS 30
UnderHand Bent Over Row
SET 1
20KG Each Side
REPS 12
SET 2
15KG Each
REPS 10
MYO SET
10KG Each
REPS 36 MYO
Single Arm Dumbell Row
SET 1
40KG
REPS 10
MYO SET 2
32.5KG
REPS 21
Chest Supported T-Bar Row
SET 1
30KG
REPS 10
MYO SET
20KG
REPS 24 MYO
Rope Lat Prayer, SuperSet Face Pulls
SET 1
21.25KG
REPS 12
REPS 10
SET 2
16.25KG
REPS 15
REPS 15
-BICEPS-
Machine Bicep Curls
SET 1
56.25KG
REPS 12
SET 2
48.75KG
REPS 14
MYO SET
37.5KG
REPS 30
Reverse Grip Curls W/Cable Curls
SET 1
12.5KG
REPS 12
MYO SET
12.5KG
REPS 30
Legs Quad Focused
Seated Side Lateral Raises
SET 1
55.5KG
REPS 11.5
SET 2
41.5KG
REPS 11.5
SET 3
30KG
REPS 13
SET 4 Rest Pause
20KG
REPS 30
Overhead Tricep Extension
SET 1
25G
REPS 7
SET 2
20KG
REPS 7
SET 3
16.75KG
REPS 23
Leg Extension
SET 1
+117KG
REPS 12
SET 2
94KG
REPS 13
SET 3
73KG
REPS 21
Calf Raises
SET 1
55KG
REPS 30
SET 2
35KG
REPS 30
SET 3
25KG
REPS 30+
Leg Press
SET 1
95KG Each Side
REPS 10
SET 2
70KG Each Side
REPS 12
SET 3
60KG
REPS 18 Fkn FAILURE MYO Reps
Barbell Squat
SET 1
30KG Each Side
REPS 10
MYO SET
25KG
REPS 30
Hamstrings/Glutes
Bent Leg Curls
Pre-Exhaust Hamstrings
SET 1
98.5KG
REPS 10
SET 2
82KG
REPS 12
SL Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10
Hip Abductions
SET 1
50KG
REPS 18
MYO SET
50KG
REPS 30+
Legs Hamstring/Glute Focused
Side Lateral Raises w/ Overhead Tri's
SET 1
55.5KG
REPS 12.5
SET 2
44KG
REPS 13.5
SET 3
34.5KG
REPS 15
MYO SET
22.5KG
REPS 40
Machine Leg Curl, SuperSet Calf Raises
SET 1
96kg+
REPS 9.5
Calves
95KG 12REPS
SET 2
77.5kg
REPS 14.5 Super Strict
Calves
65KG 18 REPS
SET 3
70.5kG
REPS 20
Calves
225KG 50 MYOREPS
Leg Extension,SuperSet Glute Hip Abduction
SET 1
SL 59/115KG
REPS 11/12
Glute
96KG
REPS 15
SET 2
SL 47/94KG
12REPS
Glute
85KG
REPS 17
SET 3
SL40/75KG
REPS 20
SL Leg Press Glut3 Focused
SET 1
31.25KG+
REPS 11
SET 2
41.25KG
REPS 10
SET 3
50KG
REPS 8
PreExhaust Hamstrings
Straight Legged Close Grip Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10
Good Mornings
SET 1
80KG
REPS 8
SET 2
80KG
REPS 8
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