Approved Log Ms. Olympia Show Prep 2025 - 3 weeks out Log - sponsored by UGL OZ

[ifbbpromusclegirl]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

 

[ifbbpromusclegirl]

Almost forgot the best part!

 

[Pigsy]

This will be a log to watch and follow. Subscribed. Congratulations on @UGL OZ sponsorship

 

[Mobster]

That back double is world class

 

[ifbbpromusclegirl]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg PLATINUM mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

Leg day goin down like…
SPARTA 10mg anavar
Musashi energy blue raspberry flavour
4 corn thins (low carbs cos feelin crazy)

 

[Pigsy]

Diced , great muscle separation

 

[s.gentz]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

Following!!! Looking peeled!!!

 

[UGL OZ]

Welcome to the team @ifbbpromusclegirl, it's an absolute honour to have you as part of our team as our first official female competitive bodybuilder on the team! We couldn't have chosen anyone better representing UGL OZ. You've got this!

AJ

 

[LevButlerov]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

welcome to the EVO family sister very impressed you're coaching yourself!
I like your food, very clean intake, looking forward to your updates as the show prep goes on.
EVO family supports you and happy to see more Team UGL OZ @UGL OZ family here

Almost forgot the best part!

 

[stevesmi]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

@ifbbpromusclegirl you are looking amazing. you are a heck of a competitor. you look great!

 

[BodyMonster34]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

sister you looking good! you should train my wife. she needs your help she 440lb SSBBW @ifbbpromusclegirl

 

[UGL OZ]

sister you looking good! you should train my wife. she needs your help she 440lb SSBBW @ifbbpromusclegirl

You need to stop force feeding her pounds of red meat for every meal brother @BodyMonster34!

 

[Pigsy]

You need to stop force feeding her pounds of red meat for every meal brother @BodyMonster34!

Imagine the food bill

 

[Mobster]

Which MsO class are you going to be competing in?

 

[ifbbpromusclegirl]

Which MsO class are you going to be competing in?

Womens Physique!

 

[Mobster]

Womens Physique!

Thanks. Too many of the fellas wont know how many female classes there are

 

[Ulter]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

i don't agree with females working out like this. i think the sport of bodybuilding should be reserved for men @ifbbpromusclegirl but i respect what you are doing and its certainly a great setup

 

[2Thick]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

@ifbbpromusclegirl this one is looking sweet! keep up the good work. the cardio is on point

 

[ROIDDERS]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

Progressive. Thanks for taking the time to post up the pictures. Your diet looks incredible as well. Such a clean and solid diet. @ifbbpromusclegirl

 

[ceo]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

sister, you are a true champion. I love how you lay out your entire diet.@ifbbpromusclegirl You're gonna help so many people with this log.

 

[UGL OZ]

i don't agree with females working out like this. i think the sport of bodybuilding should be reserved for men @ifbbpromusclegirl but i respect what you are doing and its certainly a great setup

I know you like being direct @Ulter but this was truly poor form brother. This is a bodybuilding forum. She's a bodybuilder. You could've just left the compliment and left the gender nonsense out of it. She's an athlete and an elite one at that - you of all people should respect the amount of work and dedication it takes to operate at the level she's at. The underhanded compliment was uncalled for.

AJ

 

[ifbbpromusclegirl]

Thanks. Too many of the fellas wont know how many female classes there are

Yes! women’s physique (light weight bodybuilding) and women’s bodybuilding are the only divisions that count in my opinion.

 

[ifbbpromusclegirl]

i don't agree with females working out like this. i think the sport of bodybuilding should be reserved for men @ifbbpromusclegirl but i respect what you are doing and its certainly a great setup

I don’t really care what you “agree” with. But love the comment anyway, made me smile

 

[LevButlerov]

I don’t really care what you “agree” with. But love the comment anyway, made me smile

You are amazing sister ignore @Ulter he's oldschool guy lol

 

[Ulter]

I know you like being direct @Ulter but this was truly poor form brother. This is a bodybuilding forum. She's a bodybuilder. You could've just left the compliment and left the gender nonsense out of it. She's an athlete and an elite one at that - you of all people should respect the amount of work and dedication it takes to operate at the level she's at. The underhanded compliment was uncalled for.

AJ

I don’t really care what you “agree” with. But love the comment anyway, made me smile

I didn't mean to be disrespectful at all! I meant it all as a compliment for how well she is doing! yes i'm old school but i am slowly changing my tune over time.

 

[RoySimpson]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

@ifbbpromusclegirl your legs are absolutely insane!!

 

[ifbbpromusclegirl]

LOG UPDATE - 20 and 19 days out

Session: chest, shoulders and abs yesterday
Rest day today

Pumps crazy from Sparta 10mg anavar. Haven’t added winstrol back in with var pre workout but plan to have my first dose tonight.

Cardio adjustments made: increased cardio to from 45 to 55 min spin bike am fasted
And 20 min to 30 min stair master only post workout

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: hands numb from first couple of shots of shogun gh, so that’s cool. Got the shakes like crazy too the clen is

Diet adjustments Made: lowered carbs from 100/115g to 90g/105g
No carbs in meal 1 now
Lower corns thins pre workout And rice post workout slightly.

Weight: 72.8kg - dropped .7kg

Visual Changes: (in next reply)

Goin hard now.

 

[ifbbpromusclegirl]

LOG UPDATE - 20 and 19 days out

Session: chest, shoulders and abs yesterday
Rest day today

Pumps crazy from Sparta 10mg anavar. Haven’t added winstrol back in with var pre workout but plan to have my first dose tonight.

Cardio adjustments made: increased cardio to from 45 to 55 min spin bike am fasted
And 20 min to 30 min stair master only post workout

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: hands numb from first couple of shots of shogun gh, so that’s cool. Got the shakes like crazy too the clen is

Diet adjustments Made: lowered carbs from 100/115g to 90g/105g
No carbs in meal 1 now
Lower corns thins pre workout And rice post workout slightly.

Weight: 72.8kg - dropped .7kg

Visual Changes: (in next reply)

Goin hard now.

 

[BodyMonster34]

You need to stop force feeding her pounds of red meat for every meal brother @BodyMonster34!

bro she like bacon

 

[ballin2504]

Almost forgot the best part!

@ifbbpromusclegirl gotta love a good touch down. Your posing pics look amazing. Can’t wait to see how you do!

 

[Pigsy]

I know you like being direct @Ulter but this was truly poor form brother. This is a bodybuilding forum. She's a bodybuilder. You could've just left the compliment and left the gender nonsense out of it. She's an athlete and an elite one at that - you of all people should respect the amount of work and dedication it takes to operate at the level she's at. The underhanded compliment was uncalled for.

AJ

Have to agree , it your own choice in what you want to do in sport/bodybuilding, if not harming anyone. And gender bashing has no place here, on the EVO family

 

[HarleyGuy]

@ifbbpromusclegirl This is insane! What a log and what a treat to see this elite of a level as you transform to the stage. Your candid non-posing shots like from this morning really show your density and fullness. Super pumped you chose EVO to share your prep with us. Welcome!

100% following!

 

[LevButlerov]

@ifbbpromusclegirl This is insane! What a log and what a treat to see this elite of a level as you transform to the stage. Your candid non-posing shots like from this morning really show your density and fullness. Super pumped you chose EVO to share your prep with us. Welcome!

100% following!

She looks amazing

 

[Allupfromhere]

Insane physique

 

[CypherOCE]

Oh lordy

This is top tier ELITE motivation! you look absolutely phenomenal

I’d kill for a physique that was half as good as yours is. Damn.

Honestly, whatever it is you’re doing works amazingly well, keep it up!

Thanks for sharing the back end of your comp prep with us

 

[ifbbpromusclegirl]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

 

[ifbbpromusclegirl]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

16 days out

 

[Pigsy]

16 days out

Coming in very nicely, hardest worker in the room.

 

[BeMe]

Wow didn't realize we have an EVO fam member headed for the O. You're making amazing progress. Can't wait to cheer you on!

 

[Noah Wixx]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

Definitely following this log, that is one hell of an impressive physique

 

[LevButlerov]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

16 days out and you’re right where you need to be, the switch to mast P clearly shows with that harder look and strength still holding on heavy rows. Cardio bump plus those carb and fat cuts will peel you down quick, dropping almost a kilo in 2 days proves it’s working. Diet is dialed tight now, every tweak matters at this stage. Keep riding that momentum, conditioning is lining up for a sharp Ms Olympia package. You really look amazing sister @ifbbpromusclegirl true champion, EVO family love your way!

 

[LevButlerov]

16 days out

Beautiful perfect glutes!

 

[Mobster]

How does it feel being at the Olympia?

 

[stevesmi]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

@ifbbpromusclegirl looking ripped and yolked ! nice blast from the past on the rich piana label. wonder who is running his companies now

 

[BodyMonster34]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

sister you are the real deal. You should train my wife. She 440 lbs of goodness but she need to cut down. @ifbbpromusclegirl

 

[ceo]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

sister you looking amazing @ifbbpromusclegirl you are a great EVO family member now. Showing how it's done for all the women out there and the men.

 

[2Thick]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

@ifbbpromusclegirl i stopped liking rich piana after he said that stuff on his recorded phone call. pretty nasty if you ask me. you a fan of him?

 

[Ulter]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

interesting to see how females use steroids. 20mgs of primo and mast is cool stuff. every 2 days hope its not too painful @ifbbpromusclegirl

 

[ROIDDERS]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

nice work on the mast and primo updates. @ifbbpromusclegirl are you dealing with any abcesses though using a tiny needle like that? i guess you are so lean you can get it in deep

 

[ifbbpromusclegirl]

How does it feel being at the Olympia?

It’s a dream for me. I’ve worked my whole life to get a seat at the table
With no believing in me, no luck. I just kept my head down, telling myself I could. And through time, it became reality
It wasn’t until I found @UGL OZ and EVO community that I really felt encouragement, help and people believing in me for the first time

 

[Pigsy]

It’s a dream for me. I’ve worked my whole life to get a seat at the table
With no believing in me, no luck. I just kept my head down, telling myself I could. And through time, it became reality
It wasn’t until I found @UGL OZ community that I really felt encouragement, help and people believing in me for the first time

The UGL OZ community and the EVO Family are the best.

 

[ifbbpromusclegirl]

@ifbbpromusclegirl i stopped liking rich piana after he said that stuff on his recorded phone call. pretty nasty if you ask me. you a fan of him?

Don’t really know a lot about him, but the supps are good!

 

[ifbbpromusclegirl]

interesting to see how females use steroids. 20mgs of primo and mast is cool stuff. every 2 days hope its not too painful @ifbbpromusclegirl

Never any pain, I put it in my lats. And definitely better than loading it into 1-2 shots a week using a 3ml barrel 25gauge
When you start putting stuff in your shoulder that’s when it hurts lol

 

[ifbbpromusclegirl]

nice work on the mast and primo updates. @ifbbpromusclegirl are you dealing with any abcesses though using a tiny needle like that? i guess you are so lean you can get it in deep

Abscesses? No can’t say I’ve had that. But sure if your not lean enough it’ll get trapped under the skin I’ve had that before
But yeah being this lean, insulin needle is surprisingly deep enough.
I hate the longer needles and the “bigger” shots in prep

 

[Pigsy]

Abscesses? No can’t say I’ve had that. But sure if your not lean enough it’ll get trapped under the skin I’ve had that before
But yeah being this lean, insulin needle is surprisingly deep enough.
I hate the longer needles and the “bigger” shots in prep

Plenty of Lat meat there, to inject

 

[BeMe]

It’s a dream for me. I’ve worked my whole life to get a seat at the table
With no believing in me, no luck. I just kept my head down, telling myself I could. And through time, it became reality
It wasn’t until I found @UGL OZ and EVO community that I really felt encouragement, help and people believing in me for the first time

Really inspirational words. Just stepping up on that stage will be a win. Which category are you competing in?

 

[HarleyGuy]

It’s a dream for me. I’ve worked my whole life to get a seat at the table
With no believing in me, no luck. I just kept my head down, telling myself I could. And through time, it became reality
It wasn’t until I found @UGL OZ and EVO community that I really felt encouragement, help and people believing in me for the first time

You look incredible. Those candid pics like that lat pic is insane! It takes a dedication and drive that is unimaginable for most people to get where you've gotten. Congrats for just stepping on that stage!

 

[LevButlerov]

Abscesses? No can’t say I’ve had that. But sure if your not lean enough it’ll get trapped under the skin I’ve had that before
But yeah being this lean, insulin needle is surprisingly deep enough.
I hate the longer needles and the “bigger” shots in prep

Amazing lats sister love the pump, EVO family love your way. @ifbbpromusclegirl

 

[ifbbpromusclegirl]

Really inspirational words. Just stepping up on that stage will be a win. Which category are you competing in?

Women’s physique!

 

[BeMe]

Women’s physique!

Awesome. I'll be watching for you and cheering you on!

 

[RoidRage69]

Women’s physique!

What is the order of classes all written out?

 

[HarleyGuy]

Awesome. I'll be watching for you and cheering you on!

Same here! I tried looking it up but I'm getting all sorts of other shows. Can we get a date and even a network it will be on if you know @ifbbpromusclegirl

Edit: Looks like 07Oct in Vegas correct?

 

[HarleyGuy]

What is the order of classes all written out?

• Order of Events (Judging & Finals):
  1. Novice Women's Bodybuilding
  2. Masters Women's Bodybuilding 35+
  3. Open Women's Bodybuilding
  4. Novice Women's Physique
  5. Masters Women's Physique 35+
  6. Open Women's Physique
  7. Fitness
  8. Novice Figure
  9. Masters Figure 35+
  10. Open Figure
  11. Novice Bikini
  12. Masters Bikini 35+
  13. Open Bikini
  14. Novice Women's Wellness
  15. Masters Women's Wellness 35+
  16. Open Women's Wellness
  17. Novice Fit Model
  18. Masters Fit Model 35+
  19. Open Fit Model

 

[ROIDDERS]

Abscesses? No can’t say I’ve had that. But sure if your not lean enough it’ll get trapped under the skin I’ve had that before
But yeah being this lean, insulin needle is surprisingly deep enough.
I hate the longer needles and the “bigger” shots in prep

yeah i think most of us hate needles. you aren't alone!

 

[RoidRage69]

• Order of Events (Judging & Finals):
  1. Novice Women's Bodybuilding
  2. Masters Women's Bodybuilding 35+
  3. Open Women's Bodybuilding
  4. Novice Women's Physique
  5. Masters Women's Physique 35+
  6. Open Women's Physique
  7. Fitness
  8. Novice Figure
  9. Masters Figure 35+
  10. Open Figure
  11. Novice Bikini
  12. Masters Bikini 35+
  13. Open Bikini
  14. Novice Women's Wellness
  15. Masters Women's Wellness 35+
  16. Open Women's Wellness
  17. Novice Fit Model
  18. Masters Fit Model 35+
  19. Open Fit Model

From bodybuilding to figure I have no idea of the main 4 classes. I assume
Bodybuilding
Physique
Fitness
Bikini

Is that the correct order. I don't care about the other 20 catagories. I miss the days it was just bodybuilding for men and women.

 

[BeMe]

From bodybuilding to figure I have no idea of the main 4 classes. I assume
Bodybuilding
Physique
Fitness
Bikini

Is that the correct order. I don't care about the other 20 catagories. I miss the days it was just bodybuilding for men and women.

Yea I agree, it does get a bit confusing. I like classic and physique, but everything else is a bit of a mystery to me. The more hardcore fans probably appreciate it tho.

You should convince @RoidRageWife to compete. She looks ready to walk on stage and compete already. She could be like Ronnie Coleman winning powerlifting meets and bodybuilding comps at the same time

 

[RoidRage69]

Yea I agree, it does get a bit confusing. I like classic and physique, but everything else is a bit of a mystery to me. The more hardcore fans probably appreciate it tho.

You should convince @RoidRageWife to compete. She looks ready to walk on stage and compete already. She could be like Ronnie Coleman winning powerlifting meets and bodybuilding comps at the same time

She doesn't want to diet down that extreme I think. I've tried to before but she said no. If she did I would have her go on a 18 month bulking phase in order to prepare. She lost a ton of muscle over the last 24 months.

 

[RoidRageWife]

• Order of Events (Judging & Finals):
  1. Novice Women's Bodybuilding
  2. Masters Women's Bodybuilding 35+
  3. Open Women's Bodybuilding
  4. Novice Women's Physique
  5. Masters Women's Physique 35+
  6. Open Women's Physique
  7. Fitness
  8. Novice Figure
  9. Masters Figure 35+
  10. Open Figure
  11. Novice Bikini
  12. Masters Bikini 35+
  13. Open Bikini
  14. Novice Women's Wellness
  15. Masters Women's Wellness 35+
  16. Open Women's Wellness
  17. Novice Fit Model
  18. Masters Fit Model 35+
  19. Open Fit Model

Omg way too many! Redic. Everybody gets a medal. Or will make a class so you can. Might as well be a beauty pageant. Or add that to the show!! Idk. Whatever. Im glad I’m a powerlifter lol. Makes it easy to know what to compete in. No question. We all work hard.

 

[RoidRageWife]

Yea I agree, it does get a bit confusing. I like classic and physique, but everything else is a bit of a mystery to me. The more hardcore fans probably appreciate it tho.

You should convince @RoidRageWife to compete. She looks ready to walk on stage and compete already. She could be like Ronnie Coleman winning powerlifting meets and bodybuilding comps at the same time

Hey thx for the complement!! Appreciate it. Don’t know if I got it in me! Might be intersting just to see where i’de sit. But, Not on a bucket list. lol! @ifbbpromusclegirl is goin for it she’ll go show how it’s done!

 

[ifbbpromusclegirl]

Same here! I tried looking it up but I'm getting all sorts of other shows. Can we get a date and even a network it will be on if you know @ifbbpromusclegirl

Edit: Looks like 07Oct in Vegas correct?

Friday 10th October! Prejudging at 9:30am Las Vegas time

 

[ifbbpromusclegirl]

What is the order of classes all written out?

 

[Pigsy]

Friday 10th October! Prejudging at 9:30am Las Vegas time

That's my birthday, so I send my birthday wishes you way. Take it out No1

 

[ifbbpromusclegirl]

From bodybuilding to figure I have no idea of the main 4 classes. I assume
Bodybuilding
Physique
Fitness
Bikini

Is that the correct order. I don't care about the other 20 catagories. I miss the days it was just bodybuilding for men and women.

I think that’s amateur Olympia? Idk mr Olympia doesn’t have all those classes. I’m on the Friday

 

[ifbbpromusclegirl]

Omg way too many! Redic. Everybody gets a medal. Or will make a class so you can. Might as well be a beauty pageant. Or add that to the show!! Idk. Whatever. Im glad I’m a powerlifter lol. Makes it easy to know what to compete in. No question. We all work hard.

None of my business but I’m a professional competing at mr Olympia lol idk what all this is

 

[Allupfromhere]

It genuinely exciting to see a evo family member compete at the top level!! Really hopeing you the best outcome, such a crazy insane physique

 

[HarleyGuy]

Friday 10th October! Prejudging at 9:30am Las Vegas time

Awesome thank you! I'll be all over that. You got this EVO sister... good vibes and EVO love being sent your way!

 

[RoySimpson]

16 days out

@ifbbpromusclegirl awesome work! Crushing it!

 

[2Thick]

Don’t really know a lot about him, but the supps are good!

i wonder who runs his company now. i'm sure they are making a killing lol.

 

[Kopite67]

It’s a dream for me. I’ve worked my whole life to get a seat at the table
With no believing in me, no luck. I just kept my head down, telling myself I could. And through time, it became reality
It wasn’t until I found @UGL OZ and EVO community that I really felt encouragement, help and people believing in me for the first time

You look amazing, and the incredible amount of work you have put to attain such a physique is a credit to your dedication and focus. The very best of luck at the O .

 

[25homes]

OLYMPIA PREP 3 weeks out Log -

sponsored by UGL OZ @UGL OZ

Goals:

Leaner/harder/dryer physique for Mr O

Better abdominal/vacuum control



Personal Info/Log Introduction

Age: 29

Height: 164cm

Current Weight: 73.5kg

Goal Weight: 71.0kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle:

Now - 3 weeks out

80mcg SPARTA oral cap clenbuterol

5iu SHOGUN growth hormone

20mg primo E every 2 days

20mg Shogun mast P every 2 days

10mg SPARTA anavar pre workout

Soon adding 5mg SPARTA winstrol pre workout



Compounds & Dosages:

12 weeks ago started:

Primo E at 100mg every 5 days

Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.

8 weeks ago added:

10mg anavar pre workout

5 weeks ago:
Dropped primo E to 30mg every 3 days

Added mast P 20mg every 3 days

3 weeks ago:

Adding 5mg winstrol pre workout



Lab Used:

UGL OZ



Support Supplements:

1000mg tudca

600mg NAC+

200mg DIM complex

320mg saw palmetto

500mg magnesium glycinate

8000mg fish oil

10g glutamine

Intra workout supplements:

10g EAAs unflavoured

5g citrulline malate

3G beta alanine

1/2 scoop MUTANT mind fk pre workout

5g creatine

1 scoop Powerade
2 scoops Powerade leg days


Training Program:

Monday - back/triceps/abs

Wide grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine barbell rows - same

Dumbbell rows - same

Plate loaded high row - 1x10-12

Plate loaded low row - 1x10-12

Cable pullovers (rope attachment) - 1x10-12

Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cable overhead extensions - same

Leg raises - 3x15 4 second holds

Tuesday - legs/abs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs

Smith machine bench press - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Smith machine incline bench - same

Pec dec - same - but hard contraction each rep

Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction

Single cable lateral raises - 4x12

Db lateral raises 1x20

6 ways - 1x8-10

Abdominal crunches - 3x15

Thursday - back/biceps/abs

Close grip lat pull downs - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

T bar row - same

Seated cable row - same

Low cable row - same but hard 2 second contraction

Cable pullovers (rope attachment) - 1x12

Cable bicep curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Abdominal crunches - 3x15

Friday - legs

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set

Cybex leg press - 3x8-12 slow and controlled

Cybex hack squat w/resistance band - same

Leg extension - 3x12 2 second holds at top and bottom

Lying leg curls - 3x8-12 squeeze at the top

Seated leg curls - 1 working set 8-12 reps

2nd set same weight as 1st but drop to half weight for a drop set



Diet Overview:

Cutting/contest prep

Macros:

Protein - 230g

Carbs - 115g/130g on leg days

Fat - 45g

Calories: 1800

Meal 1

3 whole eggs

300ml egg whites

2 slice multigrain bread

Meal 2- Pre-Workout

6 corn thins

30g whey protein

Post-Workout (Immediately After)

- 30g whey protein

Post-Workout Meal 3 (30 mins later)

120g chicken breast

100g white rice

150g white rice on leg days

Meal 4

120g chicken thigh

Green veg (zucchini or spinach)

Meal 5 - Dinner

200g chicken thigh or lean steak

Green vegetables

Meal 7 - Final Meal

200g YoPro strawberry yogurt

1 x musashi protein crisp

CURRENT CARDIO:

Am 7 days per week - 45 mins spin bike

Pm post workout only - 20 mins stair master level 7/8

WATER INTAKE:

5-6L daily

RESTING HEART RATE: 73bpm

Everything looks very good

 

[Ulter]

Never any pain, I put it in my lats. And definitely better than loading it into 1-2 shots a week using a 3ml barrel 25gauge
When you start putting stuff in your shoulder that’s when it hurts lol

yeah a lot of people like lats

 

[Mobster]

From bodybuilding to figure I have no idea of the main 4 classes. I assume
Bodybuilding
Physique
Fitness
Bikini

Is that the correct order. I don't care about the other 20 catagories. I miss the days it was just bodybuilding for men and women.

Figure. New ones inc wellness (cough splutter lol)

 

[ifbbpromusclegirl]

LOG UPDATE - 14 and 15 days out

Session:
15 days out - back, biceps, abs
14 days out - legs (today)

Winstrol 10mg Sparta cap pre workout - feeling real strong during workouts despite low energy.

Cardio adjustments made: backed off cardio yesterday to 30 mins low intensity am and post workout. Much easier than what I’ve been doing for both sessions.
Today - no cardio (high carb day)
But still did 30 mins on spin bike am

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects/training/strength: still smith machine benching two plates - holding onto strength.
Added some cool chest pics from 15 days out

Diet adjustments Made: lowered carbs from to 0g yesterday as I backed off on the cardio.
Removed corn thins and rice completely
Today - high carb day
Adding 150g rice to 5 meals - about 225g carbs across the day today

Weight today (14 days out)
73.4kg - gain a bit over 1kg in last two days

Visual Changes: (in next reply)
Sharper in a few spots even though the scale is up - definitely flat too.

 

[ifbbpromusclegirl]

LOG UPDATE - 14 and 15 days out

Session:
15 days out - back, biceps, abs
14 days out - legs (today)

Winstrol 10mg Sparta cap pre workout - feeling real strong during workouts despite low energy.

Cardio adjustments made: backed off cardio yesterday to 30 mins low intensity am and post workout. Much easier than what I’ve been doing for both sessions.
Today - no cardio (high carb day)
But still did 30 mins on spin bike am

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects/training/strength: still smith machine benching two plates - holding onto strength.
Added some cool chest pics from 15 days out

Diet adjustments Made: lowered carbs from to 0g yesterday as I backed off on the cardio.
Removed corn thins and rice completely
Today - high carb day
Adding 150g rice to 5 meals - about 225g carbs across the day today

Weight today (14 days out)
73.4kg - gain a bit over 1kg in last two days

Visual Changes: (in next reply)
Sharper in a few spots even though the scale is up - definitely flat too.

 

[Pigsy]

Every set of checkin pics. Your condition is improved. You have delts to die for

 

[LevButlerov]

LOG UPDATE - 14 and 15 days out

Session:
15 days out - back, biceps, abs
14 days out - legs (today)

Winstrol 10mg Sparta cap pre workout - feeling real strong during workouts despite low energy.

Cardio adjustments made: backed off cardio yesterday to 30 mins low intensity am and post workout. Much easier than what I’ve been doing for both sessions.
Today - no cardio (high carb day)
But still did 30 mins on spin bike am

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects/training/strength: still smith machine benching two plates - holding onto strength.
Added some cool chest pics from 15 days out

Diet adjustments Made: lowered carbs from to 0g yesterday as I backed off on the cardio.
Removed corn thins and rice completely
Today - high carb day
Adding 150g rice to 5 meals - about 225g carbs across the day today

Weight today (14 days out)
73.4kg - gain a bit over 1kg in last two days

Visual Changes: (in next reply)
Sharper in a few spots even though the scale is up - definitely flat too.

You’re managing the final stretch well, winstrol pre training clearly giving you that extra pop and strength holding at two plates on smith bench is a good sign this deep in. Dropping carbs hard then hitting a high day with 150g rice across meals is a solid way to fill back out without spilling, that explains the kilo jump but sharper look too. Gh and clen combo first thing with the pins keeps everything rolling, you’re right where you need to be heading into the last 2 weeks. You look amazing sister, true EVO iron sister, clean and dry look!
@RoidRageWife @Fitasfuckisthegoal @_bubbles

 

[Fitasfuckisthegoal]

HOOOOLLLEEEEEE FAAAAAARK!!!! Like OMG. This is truly incredible. Your muscles are incredible. YOU are incredible!

 

[Kopite67]

Wow!!!! Condition is phenomenal. Arms are sooooo defined. Just amazing sister.

 

[ballin2504]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

@ifbbpromusclegirl you are looking absolutely killer starting to look grainy. That is an awesome look on you. Can’t wait to see where you finish up with this.

 

[s.gentz]

@ifbbpromusclegirl
Did you mention what class you’re competing in? Assuming physique?

 

[Noah Wixx]

LOG UPDATE - 18 to 16 days out

Session:
18 days out - back, triceps, and
17 days out - legs
16 days out (today) - chest, shoulders, abs

Added winstrol back in pre workout - 1 x 10mg Sparta winstrol cap 18 days out

Cardio adjustments made: increased cardio to from 55 to 60 min spin bike am fasted
And 30 min to 35 min stair master only post workout 17 days out

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
20mg platinum mast P

Side Effects & Adjustments: getting crispier/harder since swapping to platinum mast P
Really strong in the gym still - rowing 45kg dbs easy

Diet adjustments Made: lowered carbs from 90/105g to 60g
Lower corns thins pre workout to 4
Lowered rice post workout to 100g
Also lowered fat
Removed 1 egg from meal 1
Swapped chicken thigh to chicken breast in meal 4
Removed musashi protein crisp in meal 6

Weight today (16 days out)
71.9kg - dropped .9kg in last 2 days

Visual Changes: (in next reply)

Goin super hard now

Looking shredded as ever

 

[ifbbpromusclegirl]

LOG UPDATE - 9-13 days out

Session:
13 days out - rest day just cardio am and pm
12 days out - same
11 days out - back, triceps and abs
10 days out - legs
9 days out - chest, delts and abs (today)
Very low energy as running on my 5th no carb day but Sparta winstrol and anavar both 10mg pre workout ️ fuelling me.

Cardio adjustments made: last 5 days going hard am spin bike 1 hour
Pm stair master every day 30 mins

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
30mg platinum mast P
^upped the mast P lil bit leading into peak weak

Diet adjustments Made:
No carbs for 5 days now - I’m gonna dig today and tomorrow, have a high carb day Friday (7 days out) and then no carbs until 3 days out.

Weight today (9 days out)
71.7kg - lowest weight so far this prep

Visual Changes: (in next reply)
Right where I need to be and big changes since 5 days ago.
Super flat though but getting real crispy now leading into peak week.

 

[ifbbpromusclegirl]

LOG UPDATE - 9-13 days out

Session:
13 days out - rest day just cardio am and pm
12 days out - same
11 days out - back, triceps and and
10 days out - legs
9 days out - chest, delts and abs (today)
Very low energy as running on my 5th no carb day but Sparta winstrol and anavar both 10mg pre workout ️ fuelling me.

Cardio adjustments made: last 5 days going hard am spin bike 1 hour
Pm stair master every day 30 mins

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
30mg platinum mast P
^upped the mast P lil bit leading into peak weak

Diet adjustments Made:
No carbs for 5 days now - I’m gonna dig today and tomorrow, have a high carb day Friday (7 days out) and then no carbs until 3 days out.

Weight today (9 days out)
71.7kg - lowest weight so far this prep

Visual Changes: (in next reply)
Right where I need to be and big changes since 5 days ago.
Super flat though but getting real crispy now leading into peak week.

 

[Pigsy]

Great updates, your biggest fan here.
Will be shouting the house down

 

[Allupfromhere]

On a completely different level

 

[ifbbpromusclegirl]

Great updates, your biggest fan here.
Will be shouting the house down

Means the world to me @Pigsy

 

[Pigsy]

Means the world to me @Pigsy

I love the dedication needed to compete at this level. I found my love of bodybuilding late in life. Would love to compete at an international level

 

[s.gentz]

You look incredible!!! Peeled to the bone!! Can’t wait to see you on stage.

 

[Napa1020]

I know you like being direct @Ulter but this was truly poor form brother. This is a bodybuilding forum. She's a bodybuilder. You could've just left the compliment and left the gender nonsense out of it. She's an athlete and an elite one at that - you of all people should respect the amount of work and dedication it takes to operate at the level she's at. The underhanded compliment was uncalled for.

AJ

He's just upset shes for 10 times the muscle and physique he could ever achieve

 

[LevButlerov]

LOG UPDATE - 9-13 days out

Session:
13 days out - rest day just cardio am and pm
12 days out - same
11 days out - back, triceps and abs
10 days out - legs
9 days out - chest, delts and abs (today)
Very low energy as running on my 5th no carb day but Sparta winstrol and anavar both 10mg pre workout ️ fuelling me.

Cardio adjustments made: last 5 days going hard am spin bike 1 hour
Pm stair master every day 30 mins

Daily AM protocol: 5iu shogun gh, 80mcg Sparta clen

Steroid shots: every 2 days - insulin needle
20mg primo E
30mg platinum mast P
^upped the mast P lil bit leading into peak weak

Diet adjustments Made:
No carbs for 5 days now - I’m gonna dig today and tomorrow, have a high carb day Friday (7 days out) and then no carbs until 3 days out.

Weight today (9 days out)
71.7kg - lowest weight so far this prep

Visual Changes: (in next reply)
Right where I need to be and big changes since 5 days ago.
Super flat though but getting real crispy now leading into peak week.

You look amazing in those pics sister , lean, hot and shredded, ready to take the title.
Being this flat after 5 no carb days is expected but the condition is spot on, and with mast bumped and cardio locked in you’re right where you need to be. That high carb day Friday will bring you back full and sharp heading straight into peak week!