Approved Log Chapter 3 - Time to get serious - Testosterone Masteron HGH Retatrutide Cycle Log

[Mobster]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

Training looks great

 

[stevesmi]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere food prep is outstanding man
i love this training
A good volume and solid layout.

 

[ROIDDERS]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere the meal prepping is good
Knowing what you are eating and handling. Your own food is crucial
This way, you can't make any excuses.

 

[BodyMonster34]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere bro i almost negged your log
then i saw the pulled beef pics
then you made me happy

 

[2Thick]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere
chest supported t bar row
straight arm lat pulldown
looking good on the meal prep

 

[ceo]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere bros food looking good
pulled beef. wow. didn't even know you could prep that without a kitchen tools

 

[Ulter]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere
Wow, the meat looks fantastic. I'm very proud of you, you're doing a great job.
lat pulldowns are on point!

 

[Nacho]

Meal prep looks mint, big things coming

 

[Allupfromhere]

Meal prep looks mint, big things coming

Thanks brother! Been following along your journey also and you have made huge changes in a short amount of time. Just keep showing up everyday amd stay committed to the grind

 

[RoySimpson]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere solid work right here bro! Meal prep is on point!

 

[Freki]

Today is the start of my new blast and got the ball rolling this morning. Will have another beautiful touchdown photo hopefully later this week also for you guys.
Believe me this log is one you will want to follow from here on!

Ohhh yeah brother, excited to follow along, got a blast goal in mind?

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority.

Love it, food is the No. 1 PED there is, so many at the gym afraid to calorie count or meal prep.

 

[Allupfromhere]

Ohhh yeah brother, excited to follow along, got a blast goal in mind?

Love it, food is the No. 1 PED there is, so many at the gym afraid to calorie count or meal prep.

Hey brother good to see you back, not a set goal as such just a set direction. Just want to keep growing and progressing as best i can each year.

Just got my hands on a new meap prep style cookbook from cooking for gains lol so might have a crack st a few of those as most of them give around 7 or more servings so be good for the whole week. I dont mind freezing and reheating, helps staying on track with my work and life structure

 

[Freki]

Hey brother good to see you back, not a set goal as such just a set direction. Just want to keep growing and progressing as best i can each year.

Just got my hands on a new meap prep style cookbook from cooking for gains lol so might have a crack st a few of those as most of them give around 7 or more servings so be good for the whole week. I dont mind freezing and reheating, helps staying on track with my work and life structure

Yeah long haul, set direction year after year.
Even more impressive with your work structure and step counts, its going to be a battle at times but going to be so worth it bro.

 

[Allupfromhere]

Yeah long haul, set direction year after year.
Even more impressive with your work structure and step counts, its going to be a battle at times but going to be so worth it bro.

It does have its challenges for sure brother, just gotta try my best

 

[ballin2504]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

@Allupfromhere the meals are looking good. I like to see the meal prep

 

[Noah Wixx]

Back - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10 1x12-15
120kg x10
120kg x9
80kg x15

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
1x8-10 1x12-15
160kg x10
120kg x14#

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13#

Chest supported t-bar row
2x8-10 1x12-15
65kg x10
65kg x9
45kg x13#

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

21,534 Daily steps

Meal prep is absolutely crucial for me on this cycle, having everything prepped and ready to go so i never need to compromise my nutrition and intake. Sticking tight to macros and macro timing is a big priority. Training like i have a gun to my head is the day to day mentality, not leaving anything in the gym and taking nearly all burner sets to failure. Next step is to tighten up sleep hygiene and do what i can to maximise recovery also. Big things coming and even bigger motivation

Some pics of the prepped protein for my meals. Always rice and veg or sweet potato with veg added to the meals.
Slow cooked pulled beef and chicken breast

Meal prep is the way

 

[25homes]

Good work

 

[Allupfromhere]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

 

[Nacho]

Skull crusher close grip supers are next level, everyone is catching it mate good to get the rest in so your 100%

 

[LevButlerov]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

Top meal prep game @Allupfromhere if you want to get more carbs in there, cycle the food it will be easier but add more protein as well on spike days.

 

[Allupfromhere]

Top meal prep game @Allupfromhere if you want to get more carbs in there, cycle the food it will be easier but add more protein as well on spike days.

Easy done brother

 

[LevButlerov]

Easy done brother

Looking forward to it

 

[Mobster]

Solid looking workout even though you've been crook

 

[Freki]

Been really crook the last 2 day and has kept me out of the gym.

Of course happens at the beginning of a blast, rest up hey

 

[stevesmi]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

good training splits. i like how you change it up a bit @Allupfromhere meal prep looks really good man!

 

[2Thick]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

@Allupfromhere this is how it should be right here. perfect work on the training. 2 rest days is perfect but not easy.

 

[BodyMonster34]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

bro this setup look good! the food prep look yum @Allupfromhere i want to see more red meat on top

 

[Ulter]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

what does being crook mean? like you are tired? @Allupfromhere make sure if that is the case you load up on some sleep

 

[ROIDDERS]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

protein and carbs are strong. i like how you keep carbs up @Allupfromhere fats a little low or just what works for you?

 

[ceo]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

@Allupfromhere bros you got some damn good iron food and damn good iron training. all in all a great update. 250 protein solid !

 

[Allupfromhere]

Solid looking workout even though you've been crook

I have had good momentum leading up tk getting sick, makes it more frustrating knocking me back a bit. Oh well not much i can do but rest and get back in there asap

Of course happens at the beginning of a blast, rest up hey

Fuck bro your not wrong lol. I was getting that mad i almosy felt better

good training splits. i like how you change it up a bit @Allupfromhere meal prep looks really good man!

Thanks brother gonna have some killer prep photos coming this weekend!

 

[Allupfromhere]

@Allupfromhere this is how it should be right here. perfect work on the training. 2 rest days is perfect but not easy.

bro this setup look good! the food prep look yum @Allupfromhere i want to see more red meat on top

I got ya brother gonna see a few more steaks and lean burgers in the next prep brother.. might even see a sneaky increase in the tren too

what does being crook mean? like you are tired? @Allupfromhere make sure if that is the case you load up on some sleep

Crook is just slang for being sick over here brother, lots of people got the flu at the moment around where im from. Winter time unfortunately. Strange though havent been sick in almost a year.

protein and carbs are strong. i like how you keep carbs up @Allupfromhere fats a little low or just what works for you?

Just trying to approach just enough fats at the moment for recovery, hormone production and joint health. Will adjust as the cycle moves through though and my bodys response.

@Allupfromhere bros you got some damn good iron food and damn good iron training. all in all a great update. 250 protein solid !

Thanks you brother. Man, i really love the posts you put on you log when it comes to mentality, relationship with food and planning for complete structure before getting to deep into cycle or prep. I have taken alot from your log along with @ROIDDERS and @Ulter much to learn for your logs if people take the time to visit. Appreciate you all!

 

[Noah Wixx]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

Decline plate loaded press is awesome love those

 

[BodyMonster34]

I got ya brother gonna see a few more steaks and lean burgers in the next prep brother.. might even see a sneaky increase in the tren too

Crook is just slang for being sick over here brother, lots of people got the flu at the moment around where im from. Winter time unfortunately. Strange though havent been sick in almost a year.

Just trying to approach just enough fats at the moment for recovery, hormone production and joint health. Will adjust as the cycle moves through though and my bodys response.

Thanks you brother. Man, i really love the posts you put on you log when it comes to mentality, relationship with food and planning for complete structure before getting to deep into cycle or prep. I have taken alot from your log along with @ROIDDERS and @Ulter much to learn for your logs if people take the time to visit. Appreciate you all!

bro good steak make the man

 

[RoySimpson]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

@Allupfromhere solid work on the log right here!!

 

[Allupfromhere]

Decline plate loaded press is awesome love those

bro good steak make the man

@Allupfromhere solid work on the log right here!!

Thank you brothers!

 

[ceo]

I got ya brother gonna see a few more steaks and lean burgers in the next prep brother.. might even see a sneaky increase in the tren too

Crook is just slang for being sick over here brother, lots of people got the flu at the moment around where im from. Winter time unfortunately. Strange though havent been sick in almost a year.

Just trying to approach just enough fats at the moment for recovery, hormone production and joint health. Will adjust as the cycle moves through though and my bodys response.

Thanks you brother. Man, i really love the posts you put on you log when it comes to mentality, relationship with food and planning for complete structure before getting to deep into cycle or prep. I have taken alot from your log along with @ROIDDERS and @Ulter much to learn for your logs if people take the time to visit. Appreciate you all!

bros it because i got experience with that. i had bad plumbing accident and went into deep depression and had to come back

 

[Ulter]

I got ya brother gonna see a few more steaks and lean burgers in the next prep brother.. might even see a sneaky increase in the tren too

Crook is just slang for being sick over here brother, lots of people got the flu at the moment around where im from. Winter time unfortunately. Strange though havent been sick in almost a year.

Just trying to approach just enough fats at the moment for recovery, hormone production and joint health. Will adjust as the cycle moves through though and my bodys response.

Thanks you brother. Man, i really love the posts you put on you log when it comes to mentality, relationship with food and planning for complete structure before getting to deep into cycle or prep. I have taken alot from your log along with @ROIDDERS and @Ulter much to learn for your logs if people take the time to visit. Appreciate you all!

lets not break that curse lol

 

[ROIDDERS]

I got ya brother gonna see a few more steaks and lean burgers in the next prep brother.. might even see a sneaky increase in the tren too

Crook is just slang for being sick over here brother, lots of people got the flu at the moment around where im from. Winter time unfortunately. Strange though havent been sick in almost a year.

Just trying to approach just enough fats at the moment for recovery, hormone production and joint health. Will adjust as the cycle moves through though and my bodys response.

Thanks you brother. Man, i really love the posts you put on you log when it comes to mentality, relationship with food and planning for complete structure before getting to deep into cycle or prep. I have taken alot from your log along with @ROIDDERS and @Ulter much to learn for your logs if people take the time to visit. Appreciate you all!

you are doing great!

 

[ballin2504]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

@Allupfromhere now that’s a great job prepping man. Keep it up

 

[Allupfromhere]

Sunday - Prep day

 

[Allupfromhere]

Fastest way from point a to point b is to make sure everything is already prepared.

 

[codezz]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

Prep is on point!!!! Shifting goal posts, let's gooooo

 

[LevButlerov]

Sunday - Prep day View attachment 102616

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

@Allupfromhere now this is champion meal prep that's how you get the best results always have meals ready.

 

[stevesmi]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

the food prep looks outstanding. @Allupfromhere thanks so much for posting it all. keep up the good work !

 

[Allupfromhere]

Prep is on point!!!! Shifting goal posts, let's gooooo

Lessgooo

@Allupfromhere now this is champion meal prep that's how you get the best results always have meals ready.

For sure brother if i always have one ready to go there is never an excuse to stray off line.

the food prep looks outstanding. @Allupfromhere thanks so much for posting it all. keep up the good work !

Thank you brother

 

[Mobster]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

As we've said on the shows those that prepped = win

 

[RoySimpson]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

@Allupfromhere best way to do it!

 

[BodyMonster34]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

@Allupfromhere bro that a lot of food.. look good. i hope that red meat i see in that pic!

 

[ROIDDERS]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

@Allupfromhere 100% agree with you food. Preparation is very vital and important. You need to know what's going into your body.

 

[ceo]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

@Allupfromhere bros meal prep look good! pushing some good meals. lock it up for the week and let's kill this!

 

[Ulter]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

The food, preparation looks fantastic on this. You put together some wholesome carb and protein options. And I also see lots of green vegetables. Good job.@Allupfromhere

 

[ssgjpd]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

@Allupfromhere Meal prep game on point, big fan of this and meals look good.

 

[25homes]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x13

Hammer strength bench press
2x8-10
120kg x10
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9#

Incline smith machine bench
2x8-10
90kg x10
90kg x9#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x10
45kg x9/x8#

Throwing some tricep work in there just to top up from arm day.

Split moving foward for the next 6 weeks is:

Chest/triceps
Back/biceps
Shoulders
*Rest*
Legs
Arms
*Rest*

Been really crook the last 2 day and has kept me out of the gym. Just want to get passed it so i can get back in there, quite frustrating to be honest.

Now i have locked in my split for at least the next 6-8 weeks. Making some changes to my sets structure for each exercise and will also be adjusting my macros too. Will utilise carb cycling and will have a single high intake day for now and as the composition starts to relly change i see how quickly my body utilises the carbs and will add in another slights increase day possibly mid week just before leg day most likely.

Daily cals will move to;
3020 high carb day
252 protein
64 fats
350 carbs

2820 standard day
252 protein
64 fats
300 carbs

Will be aiming for a lean bulk for the moment and adjust things later in the year to cut coming into summer.

Some pics of prepped proteins from the last week. Will have some serious prep pics to post after this weekend.

Good work on food

 

[25homes]

Prep is great

 

[2Thick]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

big EVO family love for this amazing update. @Allupfromhere food prep looks amazing. i could eat that every single damn day!

 

[LevButlerov]

For sure brother if i always have one ready to go there is never an excuse to stray off line.

Your meals are the best honest here.

 

[Allupfromhere]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x12#

Hammer strength bench press
2x8-10
120kg x9
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x7#

Incline smith machine bench
2x8-10
90kg x9
90kg x8#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x8#
45kg x9/x8#

Daily steps 25,234

cals 2783
Protein 260
Fats 53
Carbs 321

Good to be back after nearly a week of being sick. Just tried to hold the line the best i could from this workout previously. Happy i was able to push what i did.

Not sleeping the best, could have been because ive been sick. Still taking magnesium and valerian each night, getting to sleep no problem but staying asleep is the hurdle im trying to climb. Going to make a serious effort to improve sleep hygiene and give myself a better chance. Dropping carbs well before bed and eliminating all screen time and hour or two as well. See how the next week goes, if not improvement might look into melatonin.

 

[OdinLabsRep]

Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
75kg x10
75kg x9
54kg x12#

Hammer strength bench press
2x8-10
120kg x9
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x7#

Incline smith machine bench
2x8-10
90kg x9
90kg x8#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x8#
45kg x9/x8#

Daily steps 25,234

cals 2783
Protein 260
Fats 53
Carbs 321

Good to be back after nearly a week of being sick. Just tried to hold the line the best i could from this workout previously. Happy i was able to push what i did.

Not sleeping the best, could have been because ive been sick. Still taking magnesium and valerian each night, getting to sleep no problem but staying asleep is the hurdle im trying to climb. Going to make a serious effort to improve sleep hygiene and give myself a better chance. Dropping carbs well before bed and eliminating all screen time and hour or two as well. See how the next week goes, if not improvement might look into melatonin.

Great to hear you're on the improvement brother.
Screen time and doom scrolling before bed is a killer

 

[Allupfromhere]

Great to hear you're on the improvement brother.
Screen time and doom scrolling before bed is a killer

Not wrong brother, most the time its talking shit with the other gheys in the group chat

 

[Allupfromhere]

Top up of supps

 

[Allupfromhere]

Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
110kg x10
110kg x9

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
140kg x10
140kg x14

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

Cable shrugs
3x12-15
(Weights per side)
48.75kg x15
48.75kg x15
48.75kg x15
Plate loaded low row
2x8-10
80kg x12
80kg x10

Trained last night, got home sorted myself and fell asleep easy enough but again woke up at 2.30am and jist cant get myself back to sleep. Layed there for a bit and said fuck it. Got up and went back to the gym and trained back early this morning. Need to sort sleep out bad, not sure if its the tren or my e2 is getting out of range and effecting sleep. Have been running 12.5mg ed of aromasin and have bloods coming next week. Will see where everything is at and adjust. Considering using some dsip peptide to help with staying asleep.
Happy Wednesday fam.

 

[Freki]

Trained last night, got home sorted myself and fell asleep easy enough but again woke up at 2.30am and jist cant get myself back to sleep. Layed there for a bit and said fuck it. Got up and went back to the gym and trained back early this morning. Need to sort sleep out bad, not sure if its the tren or my e2 is getting out of range and effecting slesleep

Can high e2 cause bad sleep? First I've heard of that effect.

How do you feel when you wake up?

 

[LevButlerov]

Can high e2 cause bad sleep? First I've heard of that effect.

How do you feel when you wake up?

Yes high e2 can cause sleeping issues. @Freki

 

[LevButlerov]

Top up of supps View attachment 103061

best supp stack too bad no n2guard in AU @Allupfromhere and I see enzymes but no probiotics or psyllium.

Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
110kg x10
110kg x9

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
140kg x10
140kg x14

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

Cable shrugs
3x12-15
(Weights per side)
48.75kg x15
48.75kg x15
48.75kg x15
Plate loaded low row
2x8-10
80kg x12
80kg x10

Trained last night, got home sorted myself and fell asleep easy enough but again woke up at 2.30am and jist cant get myself back to sleep. Layed there for a bit and said fuck it. Got up and went back to the gym and trained back early this morning. Need to sort sleep out bad, not sure if its the tren or my e2 is getting out of range and effecting sleep. Have been running 12.5mg ed of aromasin and have bloods coming next week. Will see where everything is at and adjust. Considering using some dsip peptide to help with staying asleep.
Happy Wednesday fam.

Strong training, but did you pop the cardio in?

 

[Allupfromhere]

Can high e2 cause bad sleep? First I've heard of that effect.

How do you feel when you wake up?

Yeah for sure bro!! Nah feel flat as when i wake up at the moment

best supp stack too bad no n2guard in AU @Allupfromhere and I see enzymes but no probiotics or psyllium.

Strong training, but did you pop the cardio in?

Haha nah no n2guard over here brother, yeah i have psyllium husk, i take metamucil 3 times a day. I forgot to get more probiotics but been have adding sauerkraut to a few of my meals each day.

No cardio at the moment bro 25k steps daily with hard working job would be more cardio then most on here. Plus with fuck all sleep at the moment mate all it would do is burn me out to nothing.

 

[LevButlerov]

Haha nah no n2guard over here brother, yeah i have psyllium husk, i take metamucil 3 times a day. I forgot to get more probiotics but been have adding sauerkraut to a few of my meals each day.

No cardio at the moment bro 25k steps daily with hard working job would be more cardio then most on here. Plus with fuck all sleep at the moment mate all it would do is burn me out to nothing.

You have to put the psyllium in the pic then

 

[Allupfromhere]

You have to put the psyllium in the pic then

Ill take a photo just for you bro

 

[stevesmi]

Top up of supps View attachment 103061

@Allupfromhere that is certainly a nice stash! looks really good stuff. tudca is a very smart choice

 

[LevButlerov]

Ill take a photo just for you bro

thank you lol

 

[ceo]

Top up of supps View attachment 103061

@Allupfromhere bros this a good setup on my supplements. this is looking good ! how do you like the valerian?

 

[Oracle911]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

this is almost as good as gear porn to me , well done lad haha

 

[Allupfromhere]

this is almost as good as gear porn to me , well done lad haha

Thanks you brother

 

[Mobster]

Top up of supps View attachment 103061

N2Guard would replace 75% of that. I have about half what you have

 

[Allupfromhere]

N2Guard would replace 75% of that. I have about half what you have

The price to get n2guard to Australia isnt worth it brother, cheaper to get it individually here.

 

[BodyMonster34]

Top up of supps View attachment 103061

bro this supp list is looking good. i like the taurine. help with dick pumps @Allupfromhere

 

[Ulter]

Top up of supps View attachment 103061

@Allupfromherethat is a nice handy list. i like them for sure. how do you like the omega 3? helps the joints?

 

[ROIDDERS]

Top up of supps View attachment 103061

@Allupfromhere this is a solid supp list. NAC is a good option. so its magnesium

 

[ballin2504]

Fastest way from point a to point b is to make sure everything is already prepared.View attachment 102642

@Allupfromhere now that’s how it’s done. Gains are incoming.

 

[2Thick]

Top up of supps View attachment 103061

@Allupfromhere this a good supp stack. pushing some good stuff. its a lot of support supplements that play a role on and off cycle

 

[ssgjpd]

Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
110kg x10
110kg x9

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
140kg x10
140kg x14

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9

Straight arm lat pulldown
1x8-10 1x15-18RP
35kg x10
22.5kg x15 - 20 sec rest
22.5kg x8#

Cable shrugs
3x12-15
(Weights per side)
48.75kg x15
48.75kg x15
48.75kg x15
Plate loaded low row
2x8-10
80kg x12
80kg x10

Trained last night, got home sorted myself and fell asleep easy enough but again woke up at 2.30am and jist cant get myself back to sleep. Layed there for a bit and said fuck it. Got up and went back to the gym and trained back early this morning. Need to sort sleep out bad, not sure if its the tren or my e2 is getting out of range and effecting sleep. Have been running 12.5mg ed of aromasin and have bloods coming next week. Will see where everything is at and adjust. Considering using some dsip peptide to help with staying asleep.
Happy Wednesday fam.

Great back day, I feel you on the sleep. I am the same way, lots of broken sleep throughout the night, but its been this way for a while.

 

[Allupfromhere]

bro this supp list is looking good. i like the taurine. help with dick pumps @Allupfromhere

Gotta love the dick pumps haha

@Allupfromherethat is a nice handy list. i like them for sure. how do you like the omega 3? helps the joints?

Yeah it does but i find the curcumin helps more for the joints bro!

Great back day, I feel you on the sleep. I am the same way, lots of broken sleep throughout the night, but its been this way for a while.

Mate not good at all is it, last night was better for me got around 7.5hrs and only felt like a woke up once. I did however swap a few things around before bed. Dropped some carbs in my dinner meal and added a little extra fats. Cut all screen time and hour before bed, had magnesium, valerian root and another sleepy magnesium drink we have for the kids lol and stopped drinking water and hour before bed. Hard with the water as im on tren right now too and am constantly thirsty lol and i know the tren is working against my sleep too.

 

[LevButlerov]

Mate not good at all is it, last night was better for me got around 7.5hrs and only felt like a woke up once. I did however swap a few things around before bed. Dropped some carbs in my dinner meal and added a little extra fats. Cut all screen time and hour before bed, had magnesium, valerian root and another sleepy magnesium drink we have for the kids lol and stopped drinking water and hour before bed. Hard with the water as im on tren right now too and am constantly thirsty lol and i know the tren is working against my sleep too.

Before bed best cut carbs, up fats and fiber

 

[ssgjpd]

Gotta love the dick pumps haha

Yeah it does but i find the curcumin helps more for the joints bro!

Mate not good at all is it, last night was better for me got around 7.5hrs and only felt like a woke up once. I did however swap a few things around before bed. Dropped some carbs in my dinner meal and added a little extra fats. Cut all screen time and hour before bed, had magnesium, valerian root and another sleepy magnesium drink we have for the kids lol and stopped drinking water and hour before bed. Hard with the water as im on tren right now too and am constantly thirsty lol and i know the tren is working against my sleep too.

Yes it is not good at all. I wouldn’t know what to do if I got 7.5hrs. Typically I’m at 4-5 hours of broken sleep.

 

[BodyMonster34]

Gotta love the dick pumps haha

Yeah it does but i find the curcumin helps more for the joints bro!

Mate not good at all is it, last night was better for me got around 7.5hrs and only felt like a woke up once. I did however swap a few things around before bed. Dropped some carbs in my dinner meal and added a little extra fats. Cut all screen time and hour before bed, had magnesium, valerian root and another sleepy magnesium drink we have for the kids lol and stopped drinking water and hour before bed. Hard with the water as im on tren right now too and am constantly thirsty lol and i know the tren is working against my sleep too.

bro dick pumps too much if you my size. can ask many i met in prison shower for confirmation

 

[ballin2504]

Top up of supps View attachment 103061

@Allupfromhere a lot of good supplements man. Nice work.

 

[Allupfromhere]

Shoulders

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
2x8-10 1x12-15
75kg x10
75kg x9#
61kg x15

Rope face pulls
2x8-10 1x12-15
35kg x12
38.5kg x10#
28kg x13##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x8
100kg x8
80kg x8##

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
48.75kg x16
48.75kg x15
48.75kg x13##

Few big step days in a row, food is on point and not drifting at all. Starting to see a few more visual changes now too which is always exciting. Sleep been a little better last two night now i have clean up the pre bed routine a bit.

Now i feel the tren is starting to take some effect. Aggression in my workouts is starting to increase alot actually really enjoying it lol. Strength is starting to increase a touch more too. Keen to see how the next couple of weeks roll out, only negative sides at the moment is possibly the effect on my sleep which could be a combination of things and some night sweats. Keeping the room cooler of a night helps though, untill i wake up then i am cold and wet hahaha.

 

[ZenithHealth]

Shoulders

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
2x8-10 1x12-15
75kg x10
75kg x9#
61kg x15

Rope face pulls
2x8-10 1x12-15
35kg x12
38.5kg x10#
28kg x13##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x8
100kg x8
80kg x8##

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
48.75kg x16
48.75kg x15
48.75kg x13##

Few big step days in a row, food is on point and not drifting at all. Starting to see a few more visual changes now too which is always exciting. Sleep been a little better last two night now i have clean up the pre bed routine a bit.

Now i feel the tren is starting to take some effect. Aggression in my workouts is starting to increase alot actually really enjoying it lol. Strength is starting to increase a touch more too. Keen to see how the next couple of weeks roll out, only negative sides at the moment is possibly the effect on my sleep which could be a combination of things and some night sweats. Keeping the room cooler of a night helps though, untill i wake up then i am cold and wet hahaha.

Yeah sleep issues is really common with the synergy of some compounds, when I was incorporating MENT to my Test cycle my sleep was greatly affected until I lowered the Test to more manageable levels.

 

[Allupfromhere]

Yeah sleep issues is really common with the synergy of some compounds, when I was incorporating MENT to my Test cycle my sleep was greatly affected until I lowered the Test to more manageable levels.

Yeah thats interesting, i have to run some bloods real soon as im just waiting for the dosages to settle in at the 4 week mark. I need to check my e2 as i feel it is getting high, i know high e2 effects my sleep first then ill get some water retention to follow along with a drop in libido. Currently on 12.5mg daily of aromasin but 1g test is my first time running this high so i feel im might have to increase to 25mg asin daily and see. If i cant manage the e2 at that dose of ai ill just drop my test dose down back to 750mg where i know i can comfortably control oestrogen. Started 25mg today and will see how i feel over the next week. Have full bloods done the following week and check out everything.

 

[Allupfromhere]

Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.

 

[Npcclassicphysique champ]

Shoulders

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
2x8-10 1x12-15
75kg x10
75kg x9#
61kg x15

Rope face pulls
2x8-10 1x12-15
35kg x12
38.5kg x10#
28kg x13##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x8
100kg x8
80kg x8##

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
48.75kg x16
48.75kg x15
48.75kg x13##

Few big step days in a row, food is on point and not drifting at all. Starting to see a few more visual changes now too which is always exciting. Sleep been a little better last two night now i have clean up the pre bed routine a bit.

Now i feel the tren is starting to take some effect. Aggression in my workouts is starting to increase alot actually really enjoying it lol. Strength is starting to increase a touch more too. Keen to see how the next couple of weeks roll out, only negative sides at the moment is possibly the effect on my sleep which could be a combination of things and some night sweats. Keeping the room cooler of a night helps though, untill i wake up then i am cold and wet hahaha.

Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.

hammer tiem going to really crush this but go slow

 

[Allupfromhere]

hammer tiem going to really crush this but go slow

Thats it brother! Always trying to remind myself to push hard but not get hurt haha

 

[Npcclassicphysique champ]

Thats it brother! Always trying to remind myself to push hard but not get hurt haha

i hate injuries

 

[stevesmi]

Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.

@Allupfromhere Those drop sets at a whole new dimension to your training. I'm a big believer in them, especially on a high-volume day. Walk out of the gym, feeling great.

 

[Allupfromhere]

@Allupfromhere Those drop sets at a whole new dimension to your training. I'm a big believer in them, especially on a high-volume day. Walk out of the gym, feeling great.

I love them bro, helps with allowing me to push past failure when training by myself and maximising the pump too

 

[BodyMonster34]

Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.

bro make sure you push some pullups too. to start and finish @Allupfromhere make workout stronger

 

[OdinLabsRep]

Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.

This is excellent - good to see the dedication to your craft even on a weekend!

You are killing it!!

Keep it going bro

#TeamOdin

 

[Allupfromhere]

This is excellent - good to see the dedication to your craft even on a weekend!

You are killing it!!

Keep it going bro

#TeamOdin

Thank you brother! Much love weekend or not, no time to waste

 

[Mobster]

Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.

Too much volume for arms IMO

 

[Allupfromhere]

Legs - Sunday

Powered by @ODINLABS
Health by @ZenithHealth

Abductor
2x8-10 1x15-18
Tempo 3-2-1-2
145kg x10
145kg x10
105kg x15

Leg extension
2x8-10 1x15-18DS
Tempo 3-2-1-2
90kg x10
90kg x8
60kg x15 - Dropset
40kg x9##

Hack squat
2x8-10 1x12-15
140kg x8
140kg x9
80kg x16

Seated hamstring curl
2x8-10 1x12-15RP
Tempo 3-2-1-2
75kg x12
80kg x9
55kg x16 - 20sec rest
55kg x14

Incline leg press
2x8-10
300kg x10
300kg x9


Barbell RDL
2x8-10 1x8-10DS
10
110kg x10
110kg x8
90kg x9
50kg x9

Standing calf raises
2x10-12 1x15-18DS
175kg x13
175kg x12
145kg x15
115kg x11
85kg x6####

Fuck today was one of those days.. where you dont wanna leave, no distractions, no other place to be, and no one waiting on you. Just me, my mind and the weights. Was a bit more volume then usual but i was well fed from the morning and carbed up. Everything felt good, jist wanted to murder each exercise in one way or another lol. Some increase in weights and cleaned up the form and depth on others, progression either way.

Been studying today for a new high risk licence for work but still managed to prep food in the backround. Going to run it exactly the same again for this week and compare to see where my body is at. Will judge if i hold the line for another week or if i need to reduce or increase slightly.
Hope everyone enjoyed their weekend