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Approved Log My testosterone and hgh cycle Journal

ashsplash

ashsplash

V.I.P.
EVO Logger
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)




And here my exact current diet plan:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
 
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ashsplash said:
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Click to expand...
@ashsplash good to see you transition from pre cycle to cycle here, EVO family welcomes this :D
For new readers this is @ashsplash pre cycle log -
https://www.evolutionary.org/forums/threads/my-pre-cycle-log.105622/

I want to comment on your HGH use, you don't need HGH at all at your age and if you do 1-2 IUs is enough, 6 IU is very abusive!
ashsplash said:
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)
Click to expand...
Training is good but you need more volume like 12-15 sets and drop sets.
ashsplash said:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
Click to expand...
meal 2 lets replace cornflakes with oatmeal, can you do that?

are you taking digestive supplements?
ashsplash said:
View attachment 113754View attachment 113755View attachment 113756View attachment 113757
Click to expand...
Look is good you gained mass since we started the pre cycle log, very thick :D
ashsplash said:
First cycle btw
Click to expand...
Good start!

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z
 
Hey bro, thanks again! Yeah I`m using digestive enzymes throughout the day and I tried oatmeal at the beginning but just got a lot of digestive issues and cornflakes fit me better in terms and effect of fast digesting carbs.
 
Noah Wixx said:
Corn flakes straight out of rich pianas playbook
Click to expand...
Feels like it fr, but fast digesting carbs with little sugar (8g on 100g) can`t say anythign bad about it post workout.
 
Mobster said:
I'd have you lower the GH to 2-2.5ius ED
Click to expand...
Yeah; I`ll probably adjust the dosage in the upcoming days, but still researching and evaluating most effective personal dosage as always.
 
ashsplash said:
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)




And here my exact current diet plan:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
Click to expand...
@ashsplash great job on this push and pull split. that is how its done. meals look pretty good too
 
ashsplash said:
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)




And here my exact current diet plan:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
Click to expand...
@ashsplash nice job putting this one together. how do you like the intra workout drink? i see a lot of guys on insulin doing those
 
BodyMonster34 said:
bro good on the physique @ashsplash good looking for sure. you got some good size and leanness i like it
Click to expand...
Thanks man! And yeah I`m excited and patient for what gains are all coming over the next few months/years; they`re all still on the table.
 
2Thick said:
@ashsplash nice job putting this one together. how do you like the intra workout drink? i see a lot of guys on insulin doing those
Click to expand...
Cheers bro, yeah i personally fuck with the intra a lot. I heard that some may get digestive issues or other side effects and can`t complain. Even without the usage of Insulin it gives me a slight fuel throughout my workouts and because I always go intense it atleast feels like it`s pushing.
 
ashsplash said:
Thanks man! And yeah I`m excited and patient for what gains are all coming over the next few months/years; they`re all still on the table.
Click to expand...
bro okay let see
 
ashsplash said:
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)




And here my exact current diet plan:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
Click to expand...
@ashsplash omega 3 gods rage? what is a weird name for a supplement. make sure its got a full spectrum
 
ashsplash said:
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)




And here my exact current diet plan:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
Click to expand...
nice mix of exercises. i like it a lot. good job on the pullups those aren't easy @ashsplash
 
ashsplash said:
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)




And here my exact current diet plan:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
Click to expand...
bros this an impressive opening for this log journal. EVO family lucky to have you for realz. i like the training and lots of good nutrition
 
ashsplash said:
Currently(27.8.25) 6 weeks on 300 mg testo e a week and 6 IUs of HGH ed.
Current body compositon: 181cm; ~86kg; 21 years old
Bulking up right now and eating around 3200-3300 kcals everyday; 232g Protein, 51g Fats, 455g carbs (including intra carbs 30g on training days)
Training in a Push 1, Pull 1, Rest, Push 2, Pull 2, Rest Split focussing on a variety of exercises and especially power in compound movements.

To give you some examples in changes of strength: Increased bench press from 70kg x 6 to 85kg x 6 ; Deadlift from 80kg x 8 to 110kg x 7; Squat from 70kg x 5 to 100kg x 5


Here my workout plan in detail:

Push 1​


  • Incline Barbell Bench Press – 2×5–8, 3 min rest, RIR 1 (bench ~30°)
  • One-Arm Cable Lateral Raise – 3×8–12, 2–3 min, RIR 0 (cable ~knee height)
  • Chest Fly (Machine) – 1×5–8, 2–3 min, RIR 0 (sit forward for slight decline angle)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed slightly behind torso)
  • Dip Machine – 2×5–8, 3 min, RIR 1 (elbows close)
  • Barbell Squat – 2×5–8, 3–5 min, RIR 1 (upright torso)
  • Crunch Machine – 2×5–8, 2–3 min, RIR 0 (round spine)


Pull 1​


  • Pull-Ups (Overhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Seated Leg Curl – 3×5–8, 2–3 min, RIR 0 (feet parallel)
  • One-Arm Row (Machine) – 1×5–8, 3 min, RIR 1 (elbow close)
  • Barbell Row (Overhand) – 1×5–8, 3 min, RIR 1 (squeeze shoulder blades)
  • Reverse Pec Deck – 2×8–12, 2–3 min, RIR 0 (lean forward, grip slightly above shoulders)
  • Preacher Curl (Machine) – 3×5–8, 2–3 min, RIR 0 (lean back slightly)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, hold 2–3 s stretch)


Push 2​


  • Flat Barbell Bench Press – 2×5–8, 3 min, RIR 1 (avoid last 10% lockout)
  • Lateral Raise Machine – 2×8–12, 2–3 min, RIR 0 (press shoulders down)
  • Cable Fly (Low to High, seated) – 1×5–8, 2–3 min, RIR 0
  • Shoulder Press (Machine) – 1×5–8, 3 min, RIR 1 (minimal arch)
  • One-Arm Cable Triceps Extension – 2×5–8, 2–3 min, RIR 0 (arm fixed behind torso)
  • Leg Extension – 2×5–8, 2–3 min, RIR 0 (knee aligned with pivot)
  • Adductor Machine – 1×5–8, 2–3 min, RIR 0 (leave small gap in contraction)


Pull 2​


  • Chin-Ups (Underhand) – 2×5–8, 3 min, RIR 1 (chin over bar)
  • Lying Leg Curl – 2×5–8, 2–3 min, RIR 0 (skip last 10% stretch)
  • Chest-Supported T-Bar Row (Wide Grip) – 2×5–8, 3 min, RIR 1 (elbows flared)
  • Incline Cable Curls – 2×5–8, 2–3 min, RIR 0 (max tension early in ROM)
  • Hammer Curls (Cable) – 1×5–8, 2–3 min, RIR 0 (max tension late in ROM)
  • Deadlift – 1×5–8, 2–3 min, RIR 1 (hips back)
  • Calf Raise (Leg Press) – 2×5–8, 2–3 min, RIR 0 (skip contraction, 2–3 s stretch hold)




And here my exact current diet plan:

Morning (Fasted)​


  • 10 g Glutamine


Meal 1 – Pre-Workout​


  • Rice Pudding 100 g – 373 kcal / 1 F / 83 C / 8 P
  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Banana 1 pc – 89 kcal / 0 F / 23 C / 1 P


Meal 2 – Post-Workout​


  • Whey 40 g – 148 kcal / 2 F / 3 C / 30 P
  • Cornflakes 80 g – 286 kcal / 0 F / 67 C / 6 P
  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Chicken Breast 150 g – 158 kcal / 5 F / 0 C / 35 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Broccoli 100 g – 34 kcal / 0 F / 2 C / 3 P

Supps: 4 g Creatine, Mg Bisglycinate, Chromium, Digestive Enzyme



Meal 3​


  • Basmati Rice 120 g – 421 kcal / 0 F / 91 C / 11 P
  • Ground Beef 5% 150 g – 191 kcal / 7 F / 0 C / 32 P
  • Spinach 100 g – 21 kcal / 0 F / 1 C / 3 P
  • Mixed Veg 100 g – 53 kcal / 0 F / 7 C / 3 P
  • Eggs (M) 2 – 130 kcal / 9 F / 1 C / 11 P
  • Olive Oil 5 g – 41 kcal / 5 F / 0 C / 0 P
  • Omega 3 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: 4 g Creatine, Vit D3+K2, 4× Vitamins Sport Complex



Meal 4​


  • Skyr 250 g – 158 kcal / 1 F / 10 C / 27 P
  • Rice Pudding 40 g – 149 kcal / 0 F / 33 C / 3 P
  • Mixed Berries (frozen) 150 g – 59 kcal / 1 F / 10 C / 2 P
  • Nut Mix 20 g – 129 kcal / 11 F / 2 C / 4 P
  • Omega 3 (Gods Rage) 3 caps – 27 kcal / 3 F / 0 C / 0 P

Supps: Mg Bisglycinate, Ashwagandha Shoden, 4× Heart Support


Intra-Workout​


  • Cluster Dextrin 20 g – 76 kcal / 0 F / 19 C / 0 P
  • EAA Xtreme 20 g – 55 kcal / 0 F / 1 C / 10 P
  • Base Powder 5 g – 2 kcal / 0 F / 0 C / 0 P
Click to expand...
@ashsplash solid log right here workouts are on point!
 
ROIDDERS said:
nice mix of exercises. i like it a lot. good job on the pullups those aren't easy @ashsplash
Click to expand...
Thanks brother! Yeah the pull ups can sometimes be a struggle but I feel great afterwards :D
 
ceo said:
bros this an impressive opening for this log journal. EVO family lucky to have you for realz. i like the training and lots of good nutrition
Click to expand...
Appreciate it fr man, happy to continue updating you guys about everything😁
 
Gonna enjoy pre workout meal and afterwards make my way to the gym.
Pull 1 Workout is on the list for today and really looking forward to those preacher Curls haha
Will update you about weight/rep changes for this specific workout later on
 
Workout was great, even though the Pull 1 is my least favourite out of the four because of no real compound lifts(I just fcking lov em).
Increases in strength still surprise me, and the feeling of being able to sometimes not only go up 1 rep or 1.25-2.5kg but more each and every workout for almost every exercise is unbelievable.
 
ashsplash said:
Yeah i checked it beforehand, it`s all good (y)
Click to expand...
okay nice some of these supps are complete scams that you see with fancy names so its always good to read them closely
 
Ulter said:
okay nice some of these supps are complete scams that you see with fancy names so its always good to read them closely
Click to expand...
That`s right man, really trying to beware of not spending on useless supps.
 
Great work with the log bro, but dayum 21, you're young still. You got a good PCT plan in place? It's hard to do when you're young, but make sure you're thinking long term about your future when running your cycles. The 30 year old you is gonna have different goals and mindset, then 40s again, etc.

Watch out for adema or carpal tunnel with those GH doses and get some blood work to see how your body is handling everything.

Don't wanna be a bummer, just an old guy trying to look out for a young bro. Diet and training looks amazingly dialed it. Great job
 
BeMe said:
Great work with the log bro, but dayum 21, you're young still. You got a good PCT plan in place? It's hard to do when you're young, but make sure you're thinking long term about your future when running your cycles. The 30 year old you is gonna have different goals and mindset, then 40s again, etc.

Watch out for adema or carpal tunnel with those GH doses and get some blood work to see how your body is handling everything.

Don't wanna be a bummer, just an old guy trying to look out for a young bro. Diet and training looks amazingly dialed it. Great job
Click to expand...
Thanks bro, yeah I am really trying to think long term as well and not overdoing anything in an unecessary or outrageous way. Getting blood work done regularly and working together with a doctor and coach. Trying to make the most out of the least ya know. Still really appreciate the advice brother!
 
Hope you guys doing lovely, had a great Pull Workout today and tbh the pump in the bic can sometimes be a bit overwhelming haha
Struggling a bit with the appetite over the last couple o days but still getting my planned meals in. Some strength increases still really surprise, like for example going up from Deadlifting 110kg for 7 reps last Pull 2 workout to now 120 for 6 Reps some days later. Feels amazing!
 

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ashsplash said:
Hope you guys doing lovely, had a great Pull Workout today and tbh the pump in the bic can sometimes be a bit overwhelming haha
Struggling a bit with the appetite over the last couple o days but still getting my planned meals in. Some strength increases still really surprise, like for example going up from Deadlifting 110kg for 7 reps last Pull 2 workout to now 120 for 6 Reps some days later. Feels amazing!
Click to expand...
Have you meal prepped your meals yet? we need to see it @ashsplash looking good in the pics.
 
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