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Approved Log Powerlifting Prep Journal - Testosterone Masteron HGH DHB Anadrol

BIGRED_

BIGRED_

Trusted Brother
EVO VIP
EVO Logger
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
@BIGRED_ welcome to our EVO family:)
To get the log approved, please post your pics with your face blurred, so we understand your base at log start.
 
Eddie Haskell said:
@BIGRED_ welcome to our EVO family:)
To get the log approved, please post your pics with your face blurred, so we understand your base at log start.
Click to expand...
Some current physique shots

Will get some better check in style shots soon
 

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BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...

BIGRED_ said:
Some current physique shots

Will get some better check in style shots soon
Click to expand...
@BIGRED_ welcome now fully to the EVO family :D you look big and thick, huge size. I hop to see you really do well in powerlifting.

you should check @RoidRage69 @RoidRageWife logs, they just did powerlifting shows-
https://www.evolutionary.org/forums...red-by-purity-source-labs.103669/post-1793047
https://www.evolutionary.org/forums...red-by-purity-source-labs.102442/post-1792448

As far as your log, please update more training and food as you go, especially big lifts, with cardio and pics. Pics always the biggest positive in logs for us. :D
 
First session back in wraps last night just working up to an rpe 9 single end of this block to get an idea where I’m at.
Hit 220kg so not a bad starting point

Not my best squat technique wise but will get everything cleaned up in the coming
 

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LevButlerov said:
@BIGRED_ welcome now fully to the EVO family :D you look big and thick, huge size. I hop to see you really do well in powerlifting.

you should check @RoidRage69 @RoidRageWife logs, they just did powerlifting shows-
https://www.evolutionary.org/forums...red-by-purity-source-labs.103669/post-1793047
https://www.evolutionary.org/forums...red-by-purity-source-labs.102442/post-1792448

As far as your log, please update more training and food as you go, especially big lifts, with cardio and pics. Pics always the biggest positive in logs for us. :D
Click to expand...
Hey brother cheers for the walm welcome glad to be here!

Will definitely keep the log regularly updated with as much as I can
 
BIGRED_ said:
Some current physique shots

Will get some better check in style shots soon
Click to expand...
you got some big arms for sure. those are your best features no doubt. @BIGRED_ def want to see your arm training
 
stevesmi said:
you got some big arms for sure. those are your best features no doubt. @BIGRED_ def want to see your arm training
Click to expand...
Funny because I think they’re my worst feature haha they don’t look real big when relaxed but getting there.
Arm training for the last few blocks have mostly consists of seated incline db curls and preacher hammer curls for biceps and skull crushers and SA cable push downs for tri

I think my best feature would be my back
 

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BIGRED_ said:
Hey brother cheers for the walm welcome glad to be here!

Will definitely keep the log regularly updated with as much as I can
Click to expand...
Looking forward to your powerlifting cycle :D
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
Same as my buddy with the 800 target
 
BIGRED_ said:
Funny because I think they’re my worst feature haha they don’t look real big when relaxed but getting there.
Arm training for the last few blocks have mostly consists of seated incline db curls and preacher hammer curls for biceps and skull crushers and SA cable push downs for tri

I think my best feature would be my back
Click to expand...
that is okay man. its all about balance
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
bros even in pounds those are some strong weights. then i saw it was KG and was like dayum. you one strong MOFO @BIGRED_
 
Welcome to the team brother, super excited to have you here! Love the extra details and keen to see you smash it
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
bro not bad on this training. the bloods look good. nutrition look good too. much love @BIGRED_
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
702kg total is a helluva #. that is some monster weight. you can bench press a buick lol @BIGRED_
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
curious about DHB. you get good strength on it? i know anadrol is a beast. should be a fun one to follow @BIGRED_
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
@BIGRED_ the supplements on here look great man. i'm so impressed. i like the COQ10. i think its one of the best for the heart
 
@BIGRED_ waiting on your new updates :D
 
Attached week 1 of current block below
Good start to the week Squats Monday and 30min on exercise bike for cardio plus some mobility Tuesday. Will update weights as I go
In for day 2 tonight 💪

DAY 1
  • Low Bar Squats - Wraps: 1 x 1 @ 220kg
  • Low Bar Squats - Sleeves: 3 x 10 @ 140kg
  • BB Romanian Deadlifts: 1 x 4-6, 2 x 10-12
  • Single Leg Leg Press: 3 x 10-15
  • Leg Extensions: 4 x 10-12
DAY 2
  • Comp Bench Press: 1 x 4 @ 107.5kg, 3 x 12 @ 80kg
  • DB Shoulder Press: 1 x 4 / 3 x 10-12
  • T-Bar Row: 3 x 10-12
  • Lying Crucifix Raise: 3 x 10-12
  • Neutral Grip Seated Cable Row: 3 x 10-12
  • Incline DB Curls: 3 x 10-12
DAY 3
  • Deadlifts: 1 x 4 @ 210kg
  • Paused Deadlifts: 3 x 5 @ 170kg
  • Leg Press: 1 x 4-6, 7 x 10-12 (45 Secs Rest)
  • Bulgarian Split Squats: 2 x 10-12 Each Leg
  • Lying Hamstring Curls: 4 x 10-12 + 3 Sec Negative
  • Back Extensions: 3 x 12-15
DAY 4
  • Wide Grip Pull-Ups: 3 x 6-12
  • DB High Incline Press: 1 x 4 / 3 x 10-12
  • Machine Incline Press: 1 x 4 / 2 x 10-12 / 1 x 20
  • Neutral Grip Lat Pulldown: 3 x 10-12
  • Incline Cable Flys: 3 x 10-12
  • SA Crossbody Tricep Extensions: 3 x 10-15
  • Incline Cable Skull Crushers: 7 x 10-12 (45 Secs Rest)
Cardio 3 x 30min zone 2 per week
 
Last edited:
BIGRED_ said:
Attached week 1 of current block below
Good start to the week Squats Monday and 30min on exercise bike for cardio plus some mobility Tuesday. Will update weights as I go
In for day 2 tonight 💪

DAY 1
  • Low Bar Squats - Wraps: 1 x 1 @ 220kg
  • Low Bar Squats - Sleeves: 3 x 10 @ 140kg
  • BB Romanian Deadlifts: 1 x 4-6, 2 x 10-12
  • Single Leg Leg Press: 3 x 10-15
  • Leg Extensions: 4 x 10-12
DAY 2
  • Comp Bench Press: 1 x 4 @ 107.5kg, 3 x 12 @ 80kg
  • DB Shoulder Press: 1 x 4 / 3 x 10-12
  • T-Bar Row: 3 x 10-12
  • Lying Crucifix Raise: 3 x 10-12
  • Neutral Grip Seated Cable Row: 3 x 10-12
  • Incline DB Curls: 3 x 10-12
DAY 3
  • Deadlifts: 1 x 4 @ 210kg
  • Paused Deadlifts: 3 x 5 @ 170kg
  • Leg Press: 1 x 4-6, 7 x 10-12 (45 Secs Rest)
  • Bulgarian Split Squats: 2 x 10-12 Each Leg
  • Lying Hamstring Curls: 4 x 10-12 + 3 Sec Negative
  • Back Extensions: 3 x 12-15
DAY 4
  • Wide Grip Pull-Ups: 3 x 6-12
  • DB High Incline Press: 1 x 4 / 3 x 10-12
  • Machine Incline Press: 1 x 4 / 2 x 10-12 / 1 x 20
  • Neutral Grip Lat Pulldown: 3 x 10-12
  • Incline Cable Flys: 3 x 10-12
  • SA Crossbody Tricep Extensions: 3 x 10-15
  • Incline Cable Skull Crushers: 7 x 10-12 (45 Secs Rest)
Cardio 3 x 30min zone 2 per week
Click to expand...
You opened and closed with the bike? and those are all days, how about weights? @BIGRED_ update those as you go.
 
LevButlerov said:
You opened and closed with the bike? and those are all days, how about weights? @BIGRED_ update those as you go.
Click to expand...
Hey mate my bad on the wording bike was just 30min Tuesday.
Just starting this block so will update weights each session. 🙏

Weights for Squat day Monday were

Low Bar Squats - Wraps: 1 x 1 @ 220kg
  • Low Bar Squats - Sleeves: 3 x 10 @ 140kg
  • BB Romanian Deadlifts: 1 x 4 @ 160 2 x 12 @ 100
  • Single Leg Leg Press: 3 x 15 @ 120
  • Leg Extensions: 4 x 10-12 @ 60kg
 
Last edited:
Secondary Upper Day done

Strength is feeling good at the moment.
Body is a bit stiff but making sure I get 3 solid mobility sessions in a week

- Wide Grip Pull-Ups: 3 x 6-12
10/8/7

- DB High Incline Press: 1 x 4 / 3 x 10-12 @ 37.5kg / 25kg

- Machine Incline Press: 1 x 4 / 2 x 10-12 1x 20 @ 120kg / 80kg / 55kg

- Neutral Grip Lat Pulldown: 3 x 10-12 @
80kg (HS pulldown machine)

- Incline Cable Flys: 3 x 10-12 @
27.5kg per side

- SA Crossbody Tricep Extensions: 3 x 10-15 @ 22.7kg

- Incline Cable Skull Crushers: 7 x 10-12 (45 Secs Rest)
@ 1st set 54.5 7th 27.5

Day of eating was typical as stated in original post but mess put on a good range for dinner so had fish, chicken, potato bake, sweet potato and rice
 
BIGRED_ said:
I personally haven’t tried it yet but after reading some forums thought it may work well with the powerlifting. Staying away from 19nors for now.
Click to expand...
let us know how you end up liking it
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
@BIGRED_ Strong start to log man....keep it up........
 
BIGRED_ said:
Hey mate my bad on the wording bike was just 30min Tuesday.
Just starting this block so will update weights each session. 🙏

Weights for Squat day Monday were

Low Bar Squats - Wraps: 1 x 1 @ 220kg
  • Low Bar Squats - Sleeves: 3 x 10 @ 140kg
  • BB Romanian Deadlifts: 1 x 4 @ 160 2 x 12 @ 100
  • Single Leg Leg Press: 3 x 15 @ 120
  • Leg Extensions: 4 x 10-12 @ 60kg
Click to expand...
Perfect try to do bike before and after if you have time :D
BIGRED_ said:
Secondary Upper Day done

Strength is feeling good at the moment.
Body is a bit stiff but making sure I get 3 solid mobility sessions in a week

- Wide Grip Pull-Ups: 3 x 6-12
10/8/7

- DB High Incline Press: 1 x 4 / 3 x 10-12 @ 37.5kg / 25kg

- Machine Incline Press: 1 x 4 / 2 x 10-12 1x 20 @ 120kg / 80kg / 55kg

- Neutral Grip Lat Pulldown: 3 x 10-12 @
80kg (HS pulldown machine)

- Incline Cable Flys: 3 x 10-12 @
27.5kg per side

- SA Crossbody Tricep Extensions: 3 x 10-15 @ 22.7kg

- Incline Cable Skull Crushers: 7 x 10-12 (45 Secs Rest)
@ 1st set 54.5 7th 27.5

Day of eating was typical as stated in original post but mess put on a good range for dinner so had fish, chicken, potato bake, sweet potato and rice
Click to expand...
@BIGRED_ you're doing prepped food at work right?
 
LevButlerov said:
Perfect try to do bike before and after if you have time :D

@BIGRED_ you're doing prepped food at work right?
Click to expand...
Yeah mate for lunch I’ll have usually beef with rice or potato, then a big container of Greek yoghurt, mixed berries, muesli and honey and I’ll grab a few other small meals between eg potato salad, chicken sandwich, sliced beef depending what’s available
 
BIGRED_ said:
Yeah mate for lunch I’ll have usually beef with rice or potato, then a big container of Greek yoghurt, mixed berries, muesli and honey and I’ll grab a few other small meals between eg potato salad, chicken sandwich, sliced beef depending what’s available
Click to expand...
Throw up a pic of them if you can :D
 
Cardio done ✅

Knocked off pretty late at work so swapped my Thursday dead and Friday cardio. Went down to the pool and swam laps for about 20min just alternating strokes. Bit tight through the hips so thought swimming would be a good chance to get some cardio and mobility done together.

Will make this a once weekly thing thing for sure
 
willipede said:
Always good to stay proactive with mobility and cardio.

Keen as to see you smash 800 kegs. Will be impressive as fuck

Also keen to stay updated on DHB and what you think and how you react to it
Click to expand...
That’s it mate just cause we’re strength athletes doesn’t mean we don’t need a healthy cardiovascular system and mobile body haha. Will be doing 3 x cardio & mobility sessions weekly

Cheers brother I can’t wait will be unreal experience! Will also definitely keep you updated on DHB
 
BIGRED_ said:
Will do mate,

Using this currently for electrolytes, does a good job
Click to expand...
Try to add taurine to this as well :D @BIGRED_
BIGRED_ said:
Cardio done ✅

Knocked off pretty late at work so swapped my Thursday dead and Friday cardio. Went down to the pool and swam laps for about 20min just alternating strokes. Bit tight through the hips so thought swimming would be a good chance to get some cardio and mobility done together.

Will make this a once weekly thing thing for sure
Click to expand...
Swimming is perfect for muscle tone as well, @Eveflorence swims and he has an amazing build.
https://www.evolutionary.org/forums/threads/testosterone-and-gh-health-phase-log.103873/post-1794981
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
Following along
 
BIGRED_ said:
Hey team

I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day.

Quick Recap

My last comp was back in August 2024, where I went:

• Squat: 255 kg
• Bench: 147.5 kg
• Deadlift: 300 kg
• Total: 702.5 kg

My two main goals were a 300 kg deadlift and a 700 kg total, and I managed to tick off both, so I was stoked with the day.

Since then, I’ve relocated, taken on a heavier workload, and coming off the back of two comps in a row I made the call to take a long off season to settle into the new routine and build a solid base for a big return.


I’m currently 20 weeks out, so official prep is still a block away, but the cycle is underway as of this week.

Training since the last comp has been mostly SBD variations ( eg: Tempo squats, pause bench, deficit deads), so this current block is focused on transitioning back to comp style lifts, reintroducing wraps, and setting a baseline heading into prep. Nothing to heavy as of yet but will be going for a heavy squat in 4 weeks to get an idea where I’m sitting in wraps.

Off-Season Bests

• Dead Stop Pin Squat (Sleeved): 240 kg
• 4-Second Pause Bench: 132.5 kg
• Stiff Bar Deadlift: 270 kg

All done on 180 mg Test E/week

Comp Goals

• Squat: 300kg
• Bench: 170 kg
• Deadlift: 330kg
• Total: 800kg

Ticked off the 300kg dead last comp so would be awesome to get the 300kg squat and add another 100 to the total. Always tricky to judge what’s realistic this far out but with a solid off season and big prep ahead I think they are in reach.

This prep is definitely going to be a tough one with increased work hours, high temperatures and training by myself but no excuses 💪

Training layout

Monday - Squats / Lower

Wednesday - Secondary bench / Upper

Thursday - Deadlofts / Lower

Saturday - Bench / Upper

Cardio - 30min zone 2 x 3 per week

Stats
• Age: 24
• Height: 182 cm
• Current Weight: 98 kg
• Goal Weight: 110 kg
• Coach: Undisclosed for privacy


Cycle Overview – 20 Weeks
Lab: Core Pharma

• Test E: 700 mg/week
• Mast E: 500 mg/week
• HGH: 4 IU/night
• DHB: 200 mg/week (last 8 weeks)
• Anadrol: 50 mg/day (last 4 weeks)


Support Stack

• Health Juice (Transparent Supps) – 1 scoop

• Axis (Driven Nutrition) – 4 caps
 • Dihydroberberine – 600 mg
 • NAC – 1000 mg
 • TUDCA – 300 mg
 • Nattokinase – 10,000 FU

• Kaizen 2.0 (Driven Nutrition) – 1 ml
 • L-Carnitine – 400 mg
 • CDP-Choline – 200 mg
 • DADA – 100 mg

• Cialis – 2.5 mg/day

• Curcumin w/ Bioperine – 1000 mg/day
• CoQ10 – 300 mg/day

• Fish Oil – EPA 720 mg / DHA 480 mg (x2 daily)

• Astragalus Root Extract – 2000 mg/day (split AM/PM)

• Taurine – 3000 mg/day (1500 mg pre + 1500 mg pre-bed)

• Magnesium Glycinate – 300–400 mg/day (pre-bed)

• Electrolyte Blend – As needed

• Maltodextrin – As needed

Nutrition

I’m based full-time at a mining camp, so all meals are eaten in the mess. While dinner varies depending on what’s available, most days follow a consistent structure. I competed at 109 kg last meet and cut to 98 kg in the off-season. Goal now is to stay in a solid surplus and work back up to 110 kg or higher.

Typical Day of Eating:

• Breakfast: Large serve of eggs, bacon, hash browns, sausage + 5 Weet-Bix

• Lunch: Rice and meat-based meal + Greek yoghurt, mixed berries, muesli

• Dinner: Usually beef with roast potatoes and veggies (sometimes curries, pasta, etc.)

• Extras: I prep a couple of smaller meals to have between the main ones—usually things like a potato salad or chicken sandwich


Blood Work

Baseline bloods (Week 0) have been done, and I’ll be testing every 4–6 weeks. Will post results here as they come
Click to expand...
@BIGRED_ nice start to the log and welcome aboard. Can’t wait to watch your progress
 
Deadlift day ✅
Deads today were
4 @ 210kg
3 x 5 paused @ 170kg
(Both on a stiff bar should have my deadlift bar here within a few weeks)

Haven’t deadlifted in 3 weeks due to a lower back injury so these felt a bit harder than 210 should have but moved them without any pain so that’s a win

Leg press
1 x 6 @ 270kg
7 x 10-12 (45 sec rest) - 220 220 220 200 200 180 180
Last few sets of these were a killer, got a nice quad pump from it tho


Bulgarians 2 x 12 @ 25kg ea hand
These definitely hurt after the leg press also been a couple years since I last did them.

Hamstring curl 4 x 10/12 ( 3 sec pause)
@ 59, 49.6, 49.6 42.5

Back extensions
3 x 15 BW

All in all not a bad week so far. Sleep has been low just due to temporary accom I’m in for the week mattress and aircon are both fucked but back to my usual camp on Monday. Have my food intake considerably just trying to get in extra where I can. Temperature is pretty high right now too but doing a good job of staying on top of electrolyte intake
 

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BIGRED_ said:
Deadlift day ✅
Deads today were
4 @ 210kg
3 x 5 paused @ 170kg
(Both on a stiff bar should have my deadlift bar here within a few weeks)

Haven’t deadlifted in 3 weeks due to a lower back injury so these felt a bit harder than 210 should have but moved them without any pain so that’s a win

Leg press
1 x 6 @ 270kg
7 x 10-12 (45 sec rest) - 220 220 220 200 200 180 180
Last few sets of these were a killer, got a nice quad pump from it tho


Bulgarians 2 x 12 @ 25kg ea hand
These definitely hurt after the leg press also been a couple years since I last did them.

Hamstring curl 4 x 10/12 ( 3 sec pause)
@ 59, 49.6, 49.6 42.5

Back extensions
3 x 15 BW

All in all not a bad week so far. Sleep has been low just due to temporary accom I’m in for the week mattress and aircon are both fucked but back to my usual camp on Monday. Have my food intake considerably just trying to get in extra where I can. Temperature is pretty high right now too but doing a good job of staying on top of electrolyte intake
Click to expand...
Lovely updates bro, really killing it.
 
BIGRED_ said:
Cardio this arvo

10min walk warm up
15min run
5 cool down

Have decided to split my 3 x cardio sessions into run, swim and bike.
Just to give a variety of movements and a bit of a challenge. Absolutely dreadful at swimming and running so nothing to lose by improving.

Did these around the footy oval as i like running barefoot
Click to expand...
cardio is good ;) you swim today?
 
Bench/ Upper day Done

Bench was very light today but can’t expect too heavy week 1. Very happy with form. Made some improvements lately in scapula retraction. In older bench’s my lats would collapse at the top losing position in the shoulders.
  • Comp Bench Press: 1 x 4 @ 107.5kg, 3 x 12 @ 80kg
  • DB Shoulder Press: 1 x 4 @ 32.5 / 3 x 10-12 @ 22.5/22.5/20
  • T-Bar Row: 3 x 10-12 @ 60/50/50
  • Lying Crucifix Raise: 3 x 10-12 @ 18.7 ea
  • Neutral Grip Seated Cable Row: 3 x 10-12 @ 72.6 single arm
  • Incline DB Curls: 3 x 10-12 @ 15/15/12.5
 
BIGRED_ said:
Bench/ Upper day Done

Bench was very light today but can’t expect too heavy week 1. Very happy with form. Made some improvements lately in scapula retraction. In older bench’s my lats would collapse at the top losing position in the shoulders.
  • Comp Bench Press: 1 x 4 @ 107.5kg, 3 x 12 @ 80kg
  • DB Shoulder Press: 1 x 4 @ 32.5 / 3 x 10-12 @ 22.5/22.5/20
  • T-Bar Row: 3 x 10-12 @ 60/50/50
  • Lying Crucifix Raise: 3 x 10-12 @ 18.7 ea
  • Neutral Grip Seated Cable Row: 3 x 10-12 @ 72.6 single arm
  • Incline DB Curls: 3 x 10-12 @ 15/15/12.5
Click to expand...
week 1 thats good bench level broly ;) already improvements and up @BIGRED_
 
BIGRED_ said:
Bench/ Upper day Done

Bench was very light today but can’t expect too heavy week 1. Very happy with form. Made some improvements lately in scapula retraction. In older bench’s my lats would collapse at the top losing position in the shoulders.
  • Comp Bench Press: 1 x 4 @ 107.5kg, 3 x 12 @ 80kg
  • DB Shoulder Press: 1 x 4 @ 32.5 / 3 x 10-12 @ 22.5/22.5/20
  • T-Bar Row: 3 x 10-12 @ 60/50/50
  • Lying Crucifix Raise: 3 x 10-12 @ 18.7 ea
  • Neutral Grip Seated Cable Row: 3 x 10-12 @ 72.6 single arm
  • Incline DB Curls: 3 x 10-12 @ 15/15/12.5
Click to expand...
sounds like good improvements bro, keen to see the coming weeks
 
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
 

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BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
@BIGRED_ This was a strong bounce back session. Top single at 225 looked like a solid call and nice to see it moved better than the 220 last week. Backing off into the high rep work after that shows you’re handling volume and load well right now.

RDLs and leg press both dialed in nicely. Lower back tightness and hips will come around as you keep stacking sessions like this and now that you're back in your regular spot sleep should follow too. Just make sure to warm up more.

First pin only just in so yeah nothing kicking hard yet but you’re setting the base right. Just keep doing exactly this. Momentum’s building and you growing :D
 
LevButlerov said:
@BIGRED_ This was a strong bounce back session. Top single at 225 looked like a solid call and nice to see it moved better than the 220 last week. Backing off into the high rep work after that shows you’re handling volume and load well right now.

RDLs and leg press both dialed in nicely. Lower back tightness and hips will come around as you keep stacking sessions like this and now that you're back in your regular spot sleep should follow too. Just make sure to warm up more.

First pin only just in so yeah nothing kicking hard yet but you’re setting the base right. Just keep doing exactly this. Momentum’s building and you growing :D
Click to expand...
You’re a legend bro appreciate the love!
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
That looked solid bother!!! There’s an app called video blur will track and blur your face for your videos
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
Almost 500lbs = nice
 
Secondary Upper Day

Felt really good physically and mentally in the gym tonight feeling a bit fuller with the increase in food plus a good couple nights sleep finally.

  • Wide Grip Pull-Ups: 3 x 6-12
  • DB High Incline Press: 1 x 5 @ 40kg / 3 x 10-12 @ 27.5. Up 2.5 ea side and an extra rep on top set so nice progression this week
  • Machine Incline Press: 1 x 4 @ 115 / 2 x 10-12 @ 82.5 / 1 x 20 @ 62.5
  • Neutral Grip Lat Pulldown: 3 x 10-12 @ 85kg
  • Incline Cable Flys: 3 x 10-12 @ 31.7kg
  • SA Crossbody Tricep Extensions: 3 x 10-15 @ 27.2kg/27.2kg/22.5kg
  • Incline Cable Skull Crushers: 7 x 10-12 (45 Secs Rest) @ 54/54/54/45/45/41/41
Loving the pumps with Core Pharma Cialis in the mix 😍
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
@BIGRED_ RDL's are something that are smart to rotate in. they work the heck out of your entire body, not just legs like people think. great way to strength you from head to toe and stress the CNS
 
BIGRED_ said:
Secondary Upper Day

Felt really good physically and mentally in the gym tonight feeling a bit fuller with the increase in food plus a good couple nights sleep finally.

  • Wide Grip Pull-Ups: 3 x 6-12
  • DB High Incline Press: 1 x 5 @ 40kg / 3 x 10-12 @ 27.5. Up 2.5 ea side and an extra rep on top set so nice progression this week
  • Machine Incline Press: 1 x 4 @ 115 / 2 x 10-12 @ 82.5 / 1 x 20 @ 62.5
  • Neutral Grip Lat Pulldown: 3 x 10-12 @ 85kg
  • Incline Cable Flys: 3 x 10-12 @ 31.7kg
  • SA Crossbody Tricep Extensions: 3 x 10-15 @ 27.2kg/27.2kg/22.5kg
  • Incline Cable Skull Crushers: 7 x 10-12 (45 Secs Rest) @ 54/54/54/45/45/41/41
Loving the pumps with Core Pharma Cialis in the mix 😍
Click to expand...
Great work my bro
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
quad extension and single leg press are good training. you are showing how its done. big strength day! @BIGRED_
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
@BIGRED_ bro good job on this one. i like the RDL's. that the way its done
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
@BIGRED_ single leg press is A+. the quad extensions is perfect. you are pushing things nicely on this one. keep it going!
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
bros EVO family blessed to have you pumping out this log. you showing how to hit the big weights. keep it up! @BIGRED_
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
big weights for a big man! nice video man. you are showing everyone how its done @BIGRED_
 
Deadlift day Week 2
1 x 4 @ 215
3 x 5 @ 175 paused

Last weeks deadlift session was a bit ordinary after just losing a bit of confidence/groove after a lower back injury but feel like this week was a big step in the right direction not quite 100% but a lot more confident going in so should be back to full speed in no time.

Leg press
1 x 6 @ 275
7 @ 10-12 (45sec rest) @ 240,240,220,220, 200, 200, 180

Bulgarian split squat
2 x 10-12 @ 30kg ea

Lying hamstring curl
4 x 10-12 @ 59, 59, 49, 49

Back extensions 3 x 12-15 @ 10kg

Some small progressive overload right through accessories so happy overall with the session. Mental focus is great right now, Body is a bit sore but nothing too bad.

Cheers again to everyone who replies means heaps and biggest thanks of all to @Core Pharma @Core Pharma Rep for making all this possible.

Unfortunately file is too big to upload dead video not sure if there is a way around this mods?
 
BIGRED_ said:
Deadlift day Week 2
1 x 4 @ 215
3 x 5 @ 175 paused

Last weeks deadlift session was a bit ordinary after just losing a bit of confidence/groove after a lower back injury but feel like this week was a big step in the right direction not quite 100% but a lot more confident going in so should be back to full speed in no time.

Leg press
1 x 6 @ 275
7 @ 10-12 (45sec rest) @ 240,240,220,220, 200, 200, 180

Bulgarian split squat
2 x 10-12 @ 30kg ea

Lying hamstring curl
4 x 10-12 @ 59, 59, 49, 49

Back extensions 3 x 12-15 @ 10kg

Some small progressive overload right through accessories so happy overall with the session. Mental focus is great right now, Body is a bit sore but nothing too bad.

Cheers again to everyone who replies means heaps and biggest thanks of all to @Core Pharma @Core Pharma Rep for making all this possible.

Unfortunately file is too big to upload dead video not sure if there is a way around this mods?
Click to expand...
any compression software you can try, is handbrake still a thing? needs a computer though

excellent work my bro
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
Nice bro
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
@BIGRED_ shifting some serious work bro!
 
BIGRED_ said:
Squat day week 2
Top set 225kg x 1
3 x 10 @ 145 sleeved

Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight.

RDLs
150kg x 6
110kg x 12

Single leg leg press 3 x 10-15 @ 110kg

Quad extension 4 x 10-12 @ 60kg

Overall pretty happy with the session. Still got a bit of work to do on lower back stiffness and hip mobility, but consistency will sort that out. Food intake has been on point, sleep’s been average the last 9 days, but I’m finally back in my regular accom as of yesterday so decent sleep again at last.

It’s been 9 days since the first pin, so obviously not reaping the rewards of that just yet but they won’t be far off.


Cheers to everyone who’s shown support so far ❤️
Click to expand...
@BIGRED_ that’s a hardcore pic man. Keep killing this
 
@BIGRED_ your post has strange links from proton drive, can you try to repost without them? we can delete old post or try to edit.
 
Friday Cardio/ Mobility

Swam laps for 15min alternating strokes threw in a couple max effort laps to get the heart pumping.
Followed by 15 min walk

Mobility session.
This program was posted to a Rehab thread on another forum specifically for anterior pelvic tilt, which is an issue for myself. But also great for some imbalance I have in glute med plus overall strength in that area. Will be a regular part of my program

  • Foam roll quads until the pressure of the roller no longer causes undue pain.
  • Transverse abdominis activations: 3 sets, 10 reps, 5 second holds
  • Single-leg glute bridge isometrics: 2 sets, 15-30 second holds, 45 seconds rest
  • Couch stretch position 1: 2-3 sets, 45-60 second holds, 3/10 intensity.
  • Couch stretch position 2: 2-3 sets, 45-60 second holds, 3/10 intensity.
  • Single leg glute bridge 3 sets, 10 reps, slow and controlled.
  • Side Lying Hip abductions: 1-2 sets, 10 reps, slow and controlled.
  • Side-lying hip external rotations: 1-2 sets, 10 reps, slow and controlled.
  • Side-lying oblique crunches: 2 sets, 8-10 reps, slow and controlled.
  • Sit-ups (rectus abdominis): 2 sets, 8-10 reps.
  • Thoracic extension mobilisations: 5-10 minutes on a foam roller.
 
BIGRED_ said:
Friday Cardio/ Mobility

Swam laps for 15min alternating strokes threw in a couple max effort laps to get the heart pumping.
Followed by 15 min walk

Mobility session.
This program was posted to a Rehab thread on another forum specifically for anterior pelvic tilt, which is an issue for myself. But also great for some imbalance I have in glute med plus overall strength in that area. Will be a regular part of my program

  • Foam roll quads until the pressure of the roller no longer causes undue pain.
  • Transverse abdominis activations: 3 sets, 10 reps, 5 second holds
  • Single-leg glute bridge isometrics: 2 sets, 15-30 second holds, 45 seconds rest
  • Couch stretch position 1: 2-3 sets, 45-60 second holds, 3/10 intensity.
  • Couch stretch position 2: 2-3 sets, 45-60 second holds, 3/10 intensity.
  • Single leg glute bridge 3 sets, 10 reps, slow and controlled.
  • Side Lying Hip abductions: 1-2 sets, 10 reps, slow and controlled.
  • Side-lying hip external rotations: 1-2 sets, 10 reps, slow and controlled.
  • Side-lying oblique crunches: 2 sets, 8-10 reps, slow and controlled.
  • Sit-ups (rectus abdominis): 2 sets, 8-10 reps.
  • Thoracic extension mobilisations: 5-10 minutes on a foam roller.
Click to expand...
need to do some mobility work too, I start but never keep doing it - good shit bro
 
BIGRED_ said:
Friday Cardio/ Mobility

Swam laps for 15min alternating strokes threw in a couple max effort laps to get the heart pumping.
Followed by 15 min walk

Mobility session.
This program was posted to a Rehab thread on another forum specifically for anterior pelvic tilt, which is an issue for myself. But also great for some imbalance I have in glute med plus overall strength in that area. Will be a regular part of my program

  • Foam roll quads until the pressure of the roller no longer causes undue pain.
  • Transverse abdominis activations: 3 sets, 10 reps, 5 second holds
  • Single-leg glute bridge isometrics: 2 sets, 15-30 second holds, 45 seconds rest
  • Couch stretch position 1: 2-3 sets, 45-60 second holds, 3/10 intensity.
  • Couch stretch position 2: 2-3 sets, 45-60 second holds, 3/10 intensity.
  • Single leg glute bridge 3 sets, 10 reps, slow and controlled.
  • Side Lying Hip abductions: 1-2 sets, 10 reps, slow and controlled.
  • Side-lying hip external rotations: 1-2 sets, 10 reps, slow and controlled.
  • Side-lying oblique crunches: 2 sets, 8-10 reps, slow and controlled.
  • Sit-ups (rectus abdominis): 2 sets, 8-10 reps.
  • Thoracic extension mobilisations: 5-10 minutes on a foam roller.
Click to expand...
That looks good now, clean session :D
 
Main Bench / Upper

Bench press
1 x 4 @ 110kg
3 x 12 @ 90

DB shoulder Press
1 x 4 @ 35kg
3 x 10-12 @ 25kg 22.5kg 22.5kg

Chest supported T-Bar row
3 x 10-12 @ 65 65 60

Lying Crucifix raise 3 x 10-12
@ 18.7

Single arm Cable row 3 x 10-12 79kg

Incline seated DB curls 3 x 10-12
@ 17.5/15/15

Good session today, Bench moved very easy. Feeling good mentally and physically.
 

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