Female Log IFBB PRO Olympian female offseason Log

[ifbbpromusclegirl]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

 

[Allupfromhere]

Here it is! The next chapter
This one is going to be absolutely fire, Pro Olympian and a member of the Evo Fam
You seen her in prep, then we seen her to the stage... and now we get to witness how an elite pro pushing the off season to be bigger, better and on a whole new level yet again.
Yours is one of my favourite journey's to support and follow, not just because of the level your at but how you stay true to who you are and i fucking love that!
Lets get to work and give this off season fucking heaps, cant wait to watch you achieve even more!

 

[ifbbpromusclegirl]

Here it is! The next chapter
This one is going to be absolutely fire, Pro Olympian and a member of the Evo Fam
You seen her in prep, then we seen her to the stage... and now we get to witness how an elite pro pushing the off season to be bigger, better and on a whole new level yet again.
Yours is one of my favourite journey's to support and follow, not just because of the level your at but how you stay true to who you are and i fucking love that!
Lets get to work and give this off season fucking heaps, cant wait to watch you achieve even more!

I love your message! Thank you so much

 

[LevButlerov]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

love this new log sister @ifbbpromusclegirl
will be following

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

 

[Dreamer]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

Solid everything as usual, will be following this log for sure - your going to go nuts in this offseason no doubt

 

[rizzlekdizzle]

This is going to be a sight to behold!

 

[stevesmi]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

@ifbbpromusclegirl we did an interview with her. she is extremely knowledgeable. will be a great episode when it comes out

 

[Pigsy]

You have your no1 folower. Will be one watch

 

[ifbbpromusclegirl]

love this new log sister @ifbbpromusclegirl
will be following

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

Solid everything as usual, will be following this log for sure - your going to go nuts in this offseason no doubt

This is going to be a sight to behold!

You guys thank you!

 

[ifbbpromusclegirl]

@ifbbpromusclegirl we did an interview with her. she is extremely knowledgeable. will be a great episode when it comes out

That must have been another muscle girl

You have your no1 folower. Will be one watch

Thank you @Pigsy you’re the best!

 

[LevButlerov]

You guys thank you!

EVO family love your way sister

 

[waggat]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

Awesome start to the new log. Love the detail.

Big fan of the split with back and legs twice.

 

[Mobster]

Heck of a TD pic

 

[stevesmi]

That must have been another muscle girl

Yes it was with jiggly. We still hope to have you on as well i know it didn’t work this time.

 

[Noah Wixx]

Here it is! The next chapter
This one is going to be absolutely fire, Pro Olympian and a member of the Evo Fam
You seen her in prep, then we seen her to the stage... and now we get to witness how an elite pro pushing the off season to be bigger, better and on a whole new level yet again.
Yours is one of my favourite journey's to support and follow, not just because of the level your at but how you stay true to who you are and i fucking love that!
Lets get to work and give this off season fucking heaps, cant wait to watch you achieve even more!

This is fucking fantastic and super exciting i agree.

 

[2Thick]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

you should post up your meals pics too. the dinner looks good on paper! the chicken is on point hell yeah @ifbbpromusclegirl

 

[Ulter]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

you look like a pro for sure. @ifbbpromusclegirl Looks like you have a good read on the different meals that you're putting together. I like the mix of protein and carbs.

 

[ceo]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

@ifbbpromusclegirl sister you look like a true ironwoman. i like it. you mixing up your diet too i notice, nice protein and veggies

 

[ROIDDERS]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

post workout meal of chicken, rice and a bar. seems very simple and effective for you. and the state of mind you have is impressiv e @ifbbpromusclegirl

 

[ballin2504]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

@ifbbpromusclegirl love the start to the log. The pics are awesome love the touchdown pics also

 

[BeMe]

12-16 week offseason log - sponsored by UGL OZ @UGL OZ

Goals:
Grow as much as possible lol ideally 2kg of lean mass gain

Personal Info/Log Introduction:

Age: 29

Height: 164cm

Current Weight: 75.5kg

Goal Weight: 78-80kg

Current Physique
(ATTACHED)

Coach: me

Current Plan/cycle
Compounds and dosages:

5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10 we’ll see lol

40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.

Lab Used:

@UGL OZ

Support Supplements:

1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg

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 on leg days

Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12

Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g

Calories: 2600-3000

Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein

Intra:
2 scoops Powerade powder

Post-Workout (Immediately After)
30g whey protein

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
1 tub gym bod ice cream or 1 musashi protein crisp

Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand

CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike

WATER INTAKE:
4-5L daily

Aww thats a bummer about the GH. Hopefully it works itself out. You're doing great on the lower diseases anyhow so if you can't run 10 it's not a big deal.

Are you actively seeking a new coach atm or just going solo for a bit as seeing how it goes?

Looks like you have everything really dialed all by yourself.

 

[ifbbpromusclegirl]

End of week 1 - offseason

Daily supplements -
5iu SHOGUN growth hormone pre fasted cardio
40mg PLATINUM NPP every Monday and Thursday

Not much happening this week, maybe felt a bit stronger at the end of the week. Im expecting to really feel it in the next week or two as NPP works fast. The platinum npp is smooooth and will prob do the odd delt shot because of that.
I will increase the gh to 8iu next week but I will have to take breaks when i use my hands for a minute like writing this log and make sure I have a bag when I go shopping because I will literally not be able to hold onto anything.

Decided to bring back my log book starting next week - I don’t do many sets so the sets I do need to really count.

I smoothed over soo baaaaad since adding the npp so will have to keep my diet tight and maybe drop the gymbod ice cream at night.
This is a good spot to build but also see what’s going on. I gained almost 1kg this week

Pump pics attached
Check in pics next reply

 

[ifbbpromusclegirl]

76.5kg

 

[Wheels85]

End of week 1 - offseason

Daily supplements -
5iu SHOGUN growth hormone pre fasted cardio
40mg PLATINUM NPP every Monday and Thursday

Not much happening this week, maybe felt a bit stronger at the end of the week. Im expecting to really feel it in the next week or two as NPP works fast. The platinum npp is smooooth and will prob do the odd delt shot because of that.
I will increase the gh to 8iu next week but I will have to take breaks when i use my hands for a minute like writing this log and make sure I have a bag when I go shopping because I will literally not be able to hold onto anything.

Decided to bring back my log book starting next week - I don’t do many sets so the sets I do need to really count.

I smoothed over soo baaaaad since adding the npp so will have to keep my diet tight and maybe drop the gymbod ice cream at night.
This is a good spot to build but also see what’s going on. I gained almost 1kg this week

Pump pics attached
Check in pics next reply

Look amazing. Bigger arms than ill ever have!

 

[BeMe]

End of week 1 - offseason

Daily supplements -
5iu SHOGUN growth hormone pre fasted cardio
40mg PLATINUM NPP every Monday and Thursday

Not much happening this week, maybe felt a bit stronger at the end of the week. Im expecting to really feel it in the next week or two as NPP works fast. The platinum npp is smooooth and will prob do the odd delt shot because of that.
I will increase the gh to 8iu next week but I will have to take breaks when i use my hands for a minute like writing this log and make sure I have a bag when I go shopping because I will literally not be able to hold onto anything.

Decided to bring back my log book starting next week - I don’t do many sets so the sets I do need to really count.

I smoothed over soo baaaaad since adding the npp so will have to keep my diet tight and maybe drop the gymbod ice cream at night.
This is a good spot to build but also see what’s going on. I gained almost 1kg this week

Pump pics attached
Check in pics next reply

Wow you're looking HUGE. Delts and quads are just exploding outta your body. Really insane!

 

[LevButlerov]

End of week 1 - offseason

Daily supplements -
5iu SHOGUN growth hormone pre fasted cardio
40mg PLATINUM NPP every Monday and Thursday

Not much happening this week, maybe felt a bit stronger at the end of the week. Im expecting to really feel it in the next week or two as NPP works fast. The platinum npp is smooooth and will prob do the odd delt shot because of that.
I will increase the gh to 8iu next week but I will have to take breaks when i use my hands for a minute like writing this log and make sure I have a bag when I go shopping because I will literally not be able to hold onto anything.

Decided to bring back my log book starting next week - I don’t do many sets so the sets I do need to really count.

I smoothed over soo baaaaad since adding the npp so will have to keep my diet tight and maybe drop the gymbod ice cream at night.
This is a good spot to build but also see what’s going on. I gained almost 1kg this week

Pump pics attached
Check in pics next reply

You look good sister strong size and I like the cuts
and the hgh you need to cut down you are actually having wrist sides means time to cut down to 3 IU and go 5/2 sister until sides come down imo @ifbbpromusclegirl

76.5kg

@HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

76.5kg

I find your back amazing and rear delts - huge size and detail

 

[ifbbpromusclegirl]

You look good sister strong size and I like the cuts
and the hgh you need to cut down you are actually having wrist sides means time to cut down to 3 IU and go 5/2 sister until sides come down imo @ifbbpromusclegirl


@HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Appreciate your feedback @LevButlerov but no one got huge that way x

Look amazing. Bigger arms than ill ever have!

Wow you're looking HUGE. Delts and quads are just exploding outta your body. Really insane!

I find your back amazing and rear delts - huge size and detail

You guys thank you!

 

[LevButlerov]

Appreciate your feedback @LevButlerov but no one got huge that way x

Thats true no one got huge but I mean to mitigate the sides short term and you can go back to it sister @ifbbpromusclegirl

 

[Allupfromhere]

End of week 1 - offseason

Daily supplements -
5iu SHOGUN growth hormone pre fasted cardio
40mg PLATINUM NPP every Monday and Thursday

Not much happening this week, maybe felt a bit stronger at the end of the week. Im expecting to really feel it in the next week or two as NPP works fast. The platinum npp is smooooth and will prob do the odd delt shot because of that.
I will increase the gh to 8iu next week but I will have to take breaks when i use my hands for a minute like writing this log and make sure I have a bag when I go shopping because I will literally not be able to hold onto anything.

Decided to bring back my log book starting next week - I don’t do many sets so the sets I do need to really count.

I smoothed over soo baaaaad since adding the npp so will have to keep my diet tight and maybe drop the gymbod ice cream at night.
This is a good spot to build but also see what’s going on. I gained almost 1kg this week

Pump pics attached
Check in pics next reply

76.5kg

Hell yeahhh letss goo looking absolutely dynamite

 

[waggat]

End of week 1 - offseason

Daily supplements -
5iu SHOGUN growth hormone pre fasted cardio
40mg PLATINUM NPP every Monday and Thursday

Not much happening this week, maybe felt a bit stronger at the end of the week. Im expecting to really feel it in the next week or two as NPP works fast. The platinum npp is smooooth and will prob do the odd delt shot because of that.
I will increase the gh to 8iu next week but I will have to take breaks when i use my hands for a minute like writing this log and make sure I have a bag when I go shopping because I will literally not be able to hold onto anything.

Decided to bring back my log book starting next week - I don’t do many sets so the sets I do need to really count.

I smoothed over soo baaaaad since adding the npp so will have to keep my diet tight and maybe drop the gymbod ice cream at night.
This is a good spot to build but also see what’s going on. I gained almost 1kg this week

Pump pics attached
Check in pics next reply

Love the gym photos! Looking awesome!

 

[ifbbpromusclegirl]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

 

[LevButlerov]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

You look good in the pics with good big arms good legs and strong shoulders sister @ifbbpromusclegirl t 6 plate squat press and cybex hacks are really pumping you up sister

 

[stevesmi]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

@ifbbpromusclegirl you are doing amazing. the hgh is super strong 8iu's wow. i think most i've used in a day is like 3-4ius

 

[BeMe]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

Love the dumbbell rowing off the stack haha. Badass!

Glad to hear the hand numbness has calmed down a bit and the GH is getting more tolerable. Looks like you're grippn that big dumbbell no prob

 

[rizzlekdizzle]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

ever watch the show 'Vikings'? you could have been on that as the ultimate warrior princess

 

[Pigsy]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

Everytime i see your checkin pics, gets me motivated to push harder

 

[Mobster]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

Good to see decent weight being used on legs

 

[ROIDDERS]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

You are looking amazing in your pictures. You are super muscular and super lean. Keep up the good work. We're proud of you. @ifbbpromusclegirl

 

[ceo]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

sister You looking sensational on this. The supplements are looking good. @ifbbpromusclegirl Also the leg training are really on point hitting it hard on tuesday with abs.

 

[Ulter]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

@ifbbpromusclegirl 8ius of hgh is very alpha dose. that is a big one for a women. its pricey too! any sides?

 

[2Thick]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

you certainly are pumped in those pics! you've achieved a heck of a physique and it's very impressive. Keep up the good work. @ifbbpromusclegirl

 

[RoySimpson]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

@ifbbpromusclegirl looking super pumped! awesome work!

 

[ballin2504]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

@ifbbpromusclegirl sis you’re absolutley killing this. The time and dedication you have put into this is unmatched. It’s really cool to see!

 

[ifbbpromusclegirl]

You look good in the pics with good big arms good legs and strong shoulders sister @ifbbpromusclegirl t 6 plate squat press and cybex hacks are really pumping you up sister

@ifbbpromusclegirl you are doing amazing. the hgh is super strong 8iu's wow. i think most i've used in a day is like 3-4ius

Love the dumbbell rowing off the stack haha. Badass!

Glad to hear the hand numbness has calmed down a bit and the GH is getting more tolerable. Looks like you're grippn that big dumbbell no prob

Thank you guys!

 

[ifbbpromusclegirl]

ever watch the show 'Vikings'? you could have been on that as the ultimate warrior princess

That’s actually really nice thank you so much

Everytime i see your checkin pics, gets me motivated to push harder

Love that I have that effect on you @Pigsy

Good to see decent weight being used on legs

I appreciate that!

 

[ifbbpromusclegirl]

You are looking amazing in your pictures. You are super muscular and super lean. Keep up the good work. We're proud of you. @ifbbpromusclegirl

sister You looking sensational on this. The supplements are looking good. @ifbbpromusclegirl Also the leg training are really on point hitting it hard on tuesday with abs.

You guys thank you!

 

[ifbbpromusclegirl]

@ifbbpromusclegirl 8ius of hgh is very alpha dose. that is a big one for a women. its pricey too! any sides?

I have the best sponsor @UGL OZ provides me with all my kits
Only sides are numb/sore hands. For example, you might be texting or using your phone and your hands go numb/tingly
When I’ve used 10-12 it’s hard even brushing your teeth your hand just starts burning.
But you know you’re taking a lot when it wakes you up at night with burning hands. It’s like you’ve been sleeping on them for 12 hours where’s it’s quite painful and you gotta walk around a bit and wait until it goes away. Then try and go to sleep before it starts burning again
Even me writing this message now my fingers are going numb. But nothing is as awful as using 10-12 iu 12 I’m maxed out the sides are too much

 

[ifbbpromusclegirl]

you certainly are pumped in those pics! you've achieved a heck of a physique and it's very impressive. Keep up the good work. @ifbbpromusclegirl

@ifbbpromusclegirl looking super pumped! awesome work!

@ifbbpromusclegirl sis you’re absolutley killing this. The time and dedication you have put into this is unmatched. It’s really cool to see!

Thank you so much you guysss

 

[Pigsy]

That’s actually really nice thank you so much


Love that I have that effect on you @Pigsy

Seriously you really do


I appreciate that!

 

[Dreamer]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

Looking good! NPP gives me quite brutal pumps too, I actually do my GH the other way around, have it fasted away from food - am I missing something?

 

[ifbbpromusclegirl]

Looking good! NPP gives me quite brutal pumps too, I actually do my GH the other way around, have it fasted away from food - am I missing something?

Well first shot is fasted
But my second shot is 45 mins after my pre workout meal

 

[Dreamer]

Well first shot is fasted
But my second shot is 45 mins after my pre workout meal

I see, that is actually not a bad way to do it, thank you

 

[stevesmi]

Thank you guys!

A+++

 

[2Thick]

Thank you so much you guysss

we love you!

 

[Ulter]

I have the best sponsor @UGL OZ provides me with all my kits
Only sides are numb/sore hands. For example, you might be texting or using your phone and your hands go numb/tingly
When I’ve used 10-12 it’s hard even brushing your teeth your hand just starts burning.
But you know you’re taking a lot when it wakes you up at night with burning hands. It’s like you’ve been sleeping on them for 12 hours where’s it’s quite painful and you gotta walk around a bit and wait until it goes away. Then try and go to sleep before it starts burning again
Even me writing this message now my fingers are going numb. But nothing is as awful as using 10-12 iu 12 I’m maxed out the sides are too much

yeah i can imagine the carpal tunnel

 

[ROIDDERS]

You guys thank you!

we love you!

 

[LevButlerov]

Thank you guys!

EVO family love sister

 

[Noah Wixx]

Mid week 2 - offseason

Sunday - rest
Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs (today)

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

increased the growth hormone from 5iu to 8iu daily at the start of the week. hands don’t feel too bad yet. In the past I’ve used it post workout not pre workout but thought to try it this way. I aim to have it 30-45 mins after my pre workout meal.

The pumps are pretty crazy this week. Especially today training delts, they hurt so bad. They will probably hurt all night, they still kinda burn a bit. It’s almost unpleasant training them tbh but that’s how they grow - more and more of that pain and that’ll definitely make them grow. Short breaks, barely any rest, set after set.
It’s hard to stop because you know now you’re there, you’re gonna grow from it.

Legs feel super strong. I got 6 plates on cybex squat press failing on 12, 10, 9 - 3 sets
Sore af from that yesterday tbh
And back up to 2 plates per side on cybex hack and could probably go heavier next week.
3-4 second negatives, time under tension is the only way I can train legs without breaking something.
My knees are also feeling better/stonger already from the npp

Pump pics attached

Looking excellent

 

[ifbbpromusclegirl]

End of week 2 - offseason
(late log)

Thursday - back, biceps, glutes
Friday - legs, abs
Saturday - update/check in pics, am cardio only

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Definitely feel like I’m filling out more now. Really enjoying training and the pumps I feel fuller/bigger.
I added preacher curls in at the start of the log, I haven’t done them in years and I forgot how much I enjoy them.
I thought to put a little more effort into my arms now which I haven’t really done in the past.

Upper body strength is not superman yet but I am feeling it in the lower body for sure. 6-6.5 plates now on the cybex squat press.

Keeping my diet the same for now dropping out the rotisserie chicken completely I ate too many I’m so done. It’ll be steak/roast beef for meal 5 now.
Next week will add gummy bears post workout 50g on leg days maybe 30g on upper body days gradually until I get to about 100-150g.

Can’t decide whether to use a bit of insulin or not in the coming weeks for about 5-6 weeks.

I feel really good - shaping up a bit better in my check in pics even though I’m another kg heavier this week
Idk I’m guessing it’s just water lol fuller muscles.

Pics attached
And physique update in next reply

 

[ifbbpromusclegirl]

77.5kg

 

[Pigsy]

77.5kg

Coming a long nicely. Loving that depth on the leg press. Always forward to your updates

 

[Tiger Salman Khan]

77.5kg

@ifbbpromusclegirl amazing updates girl....keep shining...keep progressing.......

 

[Freki]

Keeping my diet the same for now dropping out the rotisserie chicken completely I ate too many I’m so done. It’ll be steak/roast beef for meal 5 now.
Next week will add gummy bears post workout 50g on leg days maybe 30g on upper body days gradually until I get to about 100-150g.

Gummy bears

You'll be back , cant stay away from the rotisserie chicken for to long.

And your physique is looking awesome definitely fuller.

 

[LevButlerov]

End of week 2 - offseason
(late log)

Thursday - back, biceps, glutes
Friday - legs, abs
Saturday - update/check in pics, am cardio only

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Definitely feel like I’m filling out more now. Really enjoying training and the pumps I feel fuller/bigger.
I added preacher curls in at the start of the log, I haven’t done them in years and I forgot how much I enjoy them.
I thought to put a little more effort into my arms now which I haven’t really done in the past.

Upper body strength is not superman yet but I am feeling it in the lower body for sure. 6-6.5 plates now on the cybex squat press.

Keeping my diet the same for now dropping out the rotisserie chicken completely I ate too many I’m so done. It’ll be steak/roast beef for meal 5 now.
Next week will add gummy bears post workout 50g on leg days maybe 30g on upper body days gradually until I get to about 100-150g.

Can’t decide whether to use a bit of insulin or not in the coming weeks for about 5-6 weeks.

I feel really good - shaping up a bit better in my check in pics even though I’m another kg heavier this week
Idk I’m guessing it’s just water lol fuller muscles.

Pics attached
And physique update in next reply

You're filling out and looking really good sister @ifbbpromusclegirl full and thick and amazing legs!

77.5kg

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Dreamer]

77.5kg

Incredible shape, lats looking crazy

 

[HarleyGuy]

77.5kg

This here is why @Jigglybuff mentioned you in her podcast episode! Super impressive!

 

[BeMe]

End of week 2 - offseason
(late log)

Thursday - back, biceps, glutes
Friday - legs, abs
Saturday - update/check in pics, am cardio only

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Definitely feel like I’m filling out more now. Really enjoying training and the pumps I feel fuller/bigger.
I added preacher curls in at the start of the log, I haven’t done them in years and I forgot how much I enjoy them.
I thought to put a little more effort into my arms now which I haven’t really done in the past.

Upper body strength is not superman yet but I am feeling it in the lower body for sure. 6-6.5 plates now on the cybex squat press.

Keeping my diet the same for now dropping out the rotisserie chicken completely I ate too many I’m so done. It’ll be steak/roast beef for meal 5 now.
Next week will add gummy bears post workout 50g on leg days maybe 30g on upper body days gradually until I get to about 100-150g.

Can’t decide whether to use a bit of insulin or not in the coming weeks for about 5-6 weeks.

I feel really good - shaping up a bit better in my check in pics even though I’m another kg heavier this week
Idk I’m guessing it’s just water lol fuller muscles.

Pics attached
And physique update in next reply

Give the chicken population a break lol

This offseason is looking really great!

 

[ifbbpromusclegirl]

Coming a long nicely. Loving that depth on the leg press. Always forward to your updates

Thank you Sir

 

[ifbbpromusclegirl]

@ifbbpromusclegirl amazing updates girl....keep shining...keep progressing.......

Gummy bears

You'll be back , cant stay away from the rotisserie chicken for to long.

And your physique is looking awesome definitely fuller.

Thank you guysss

 

[ifbbpromusclegirl]

You're filling out and looking really good sister @ifbbpromusclegirl full and thick and amazing legs!



@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

Incredible shape, lats looking crazy

Thank you I really dig the lat veins lol

 

[ifbbpromusclegirl]

This here is why @Jigglybuff mentioned you in her podcast episode! Super impressive!

She diddddd?

Give the chicken population a break lol

This offseason is looking really great!

thank you!

 

[Coolguy]

Insane physique
One day I hope to have lat veins like you
Training is on point as well very impressive

 

[HarleyGuy]

She diddddd?

thank you!

Ya girl you famous! Your physique and your log gets noticed here! Mad love to you and those damn delts and arms that I want!

 

[BigVelvetG]

77.5kg

I am thoroughly impressed by your physique. Keep up the amazing work

 

[waggat]

End of week 2 - offseason
(late log)

Thursday - back, biceps, glutes
Friday - legs, abs
Saturday - update/check in pics, am cardio only

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Definitely feel like I’m filling out more now. Really enjoying training and the pumps I feel fuller/bigger.
I added preacher curls in at the start of the log, I haven’t done them in years and I forgot how much I enjoy them.
I thought to put a little more effort into my arms now which I haven’t really done in the past.

Upper body strength is not superman yet but I am feeling it in the lower body for sure. 6-6.5 plates now on the cybex squat press.

Keeping my diet the same for now dropping out the rotisserie chicken completely I ate too many I’m so done. It’ll be steak/roast beef for meal 5 now.
Next week will add gummy bears post workout 50g on leg days maybe 30g on upper body days gradually until I get to about 100-150g.

Can’t decide whether to use a bit of insulin or not in the coming weeks for about 5-6 weeks.

I feel really good - shaping up a bit better in my check in pics even though I’m another kg heavier this week
Idk I’m guessing it’s just water lol fuller muscles.

Pics attached
And physique update in next reply

Love the in gym photos. Arms and shoulders looking really good!

 

[ifbbpromusclegirl]

Insane physique
One day I hope to have lat veins like you
Training is on point as well very impressive

I am thoroughly impressed by your physique. Keep up the amazing work

Love the in gym photos. Arms and shoulders looking really good!

You guyssss thank you so much!

 

[ifbbpromusclegirl]

Mid week 3 - offseason
(late log)

Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Still at it, just plodding along right now with the same diet to see how I look on the weekend.
Strength in the lower body is good I’m getting good training sessions in this week, ones i feel im really growing from.

Pics attached

 

[LevButlerov]

Mid week 3 - offseason
(late log)

Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Still at it, just plodding along right now with the same diet to see how I look on the weekend.
Strength in the lower body is good I’m getting good training sessions in this week, ones i feel im really growing from.

Pics attached

beautiful wide back really looking good and tight sister @ifbbpromusclegirl


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Coolguy]

Mid week 3 - offseason
(late log)

Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Still at it, just plodding along right now with the same diet to see how I look on the weekend.
Strength in the lower body is good I’m getting good training sessions in this week, ones i feel im really growing from.

Pics attached

sorry if this has been answered before but why is NPP your aas of choice ?

 

[BigVelvetG]

Mid week 3 - offseason
(late log)

Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Still at it, just plodding along right now with the same diet to see how I look on the weekend.
Strength in the lower body is good I’m getting good training sessions in this week, ones i feel im really growing from.

Pics attached

Those capped shoulders are fantastic. Amazing work

 

[ifbbpromusclegirl]

beautiful wide back really looking good and tight sister @ifbbpromusclegirl


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

Those capped shoulders are fantastic. Amazing work

Thank you guys

 

[ifbbpromusclegirl]

sorry if this has been answered before but why is NPP your aas of choice ?

Thank you for asking!
For putting on size it’s really just npp and eq to use as a woman.
They both have low androgenic to higher anabolic numbers
Eq has slightly higher androgenic numbers than npp so I went with npp and it works really well. Some people don’t like npp/deca but i do!

 

[kcates]

Gummy bears

You'll be back , cant stay away from the rotisserie chicken for to long.

And your physique is looking awesome definitely fuller.

Dang, I see your incorporating the bears. Lev forgot to mention I need gummy bears post workout supplement. Lol! I love gummy bears but had cut them out, now I got an excuse to add them in.

 

[Pigsy]

Another great set of checkin pics. Look amazing as always. From your biggest supporter.

 

[Mobster]

Showing us how it's done

 

[HarleyGuy]

Mid week 3 - offseason
(late log)

Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Still at it, just plodding along right now with the same diet to see how I look on the weekend.
Strength in the lower body is good I’m getting good training sessions in this week, ones i feel im really growing from.

Pics attached

Absolutely jacked! Rare to see a female with a back like that and especially calves like that, not to mention the bicep vein I wish I had and those 3D delts. Amazing work!

 

[LevButlerov]

Thank you guys

EVO family love sister we hope you feel better @ifbbpromusclegirl

 

[Pigsy]

EVO family love sister we hope you feel better @ifbbpromusclegirl

She need all the love and support of the EVO Family

 

[LevButlerov]

She need all the love and support of the EVO Family

she has it

 

[BeMe]

Mid week 3 - offseason
(late log)

Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Still at it, just plodding along right now with the same diet to see how I look on the weekend.
Strength in the lower body is good I’m getting good training sessions in this week, ones i feel im really growing from.

Pics attached

Looking amazing as always.

Not mention of numbness in the hands. Is that all good now?

 

[ifbbpromusclegirl]

Another great set of checkin pics. Look amazing as always. From your biggest supporter.

Appreciate you!

 

[ifbbpromusclegirl]

Showing us how it's done

Thank you

Absolutely jacked! Rare to see a female with a back like that and especially calves like that, not to mention the bicep vein I wish I had and those 3D delts. Amazing work!

Thank you so much I love telling guys that I don’t train calves

 

[ifbbpromusclegirl]

EVO family love sister we hope you feel better @ifbbpromusclegirl

She need all the love and support of the EVO Family

You guysss

 

[ifbbpromusclegirl]

Looking amazing as always.

Not mention of numbness in the hands. Is that all good now?

I think I’ve gotten used to it a bit. But when I up it to 10iu I will be adding high doses of taurine to see if that relieves symptoms. Advice from @Jigglybuff

 

[Jigglybuff]

I think I’ve gotten used to it a bit. But when I up it to 10iu I will be adding high doses of taurine to see if that relieves symptoms. Advice from @Jigglybuff

Will always be here for Ma girl I’ve been through all this and I know how i can be fixed super easily because I’m rid of it so I’m determined to help you get there

 

[BeMe]

I think I’ve gotten used to it a bit. But when I up it to 10iu I will be adding high doses of taurine to see if that relieves symptoms. Advice from @Jigglybuff

Will always be here for Ma girl I’ve been through all this and I know how i can be fixed super easily because I’m rid of it so I’m determined to help you get there

The camaraderie here is beautiful! This is what makes EVO such a special place. Our two highest level athletes helping push eachother even higher from opposite sides of the world!! Doesn't get any better than that.

 

[waggat]

Mid week 3 - offseason
(late log)

Monday - back, triceps, abs
Tuesday - legs, abs
Wednesday - chest, delts, abs

Daily supplements -
8iu SHOGUN growth hormone daily:
4iu pre fasted cardio, 4iu pre workout

Steroids -
40mg PLATINUM NPP every Monday and Thursday

Still at it, just plodding along right now with the same diet to see how I look on the weekend.
Strength in the lower body is good I’m getting good training sessions in this week, ones i feel im really growing from.

Pics attached

Love the back photo! Quads looking huge too!

 

[HarleyGuy]

Thank you


Thank you so much I love telling guys that I don’t train calves

I love telling guys that I don’t train calves

This is just so not fair

 

[kcates]

I have never used HGH so this is a question out of wanting knowledge. I don't plan to ever use supraphysiological doses myself. I am hoping to be able to start using 1-4 IU this coming year. When do you know you have hit that limit where you are saturated and its not productive to take more?