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Approved Log 2026 Season C IFBB bodybuilding show Prep Log

Freki said:
Thank you @waggat

Its the tendon. That attaches to the inside pointy bit. I was stuck doing bookwork today and couldnt make gym, the day off has really reduced the pain, i think it just needs time.
ill test it tomorrow with some light weights
View attachment 182908
Click to expand...
Yes I see it, its the painful one @Freki
 
Mon 17th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays


Chest

Incline Bench Press Smith Machine
60kg x 8 + 5kg

Incline Bench Press DB
30kg x 9 + 2.5kg

Wide grip Chest Press Machine
60kg x 13 Dropset

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
13, 16, 18

Cable chest Flys (connected to upper arm)
10kg x 10

Wore a calf sleeve on my arm to get through the workout, bit of pain but some improvement.

Love me some Chicken Wings
20260215_180522.webp
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays


Chest

Incline Bench Press Smith Machine
60kg x 8 + 5kg

Incline Bench Press DB
30kg x 9 + 2.5kg

Wide grip Chest Press Machine
60kg x 13 Dropset

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
13, 16, 18

Cable chest Flys (connected to upper arm)
10kg x 10

Wore a calf sleeve on my arm to get through the workout, bit of pain but some improvement.

Love me some Chicken Wings
View attachment 184578
Click to expand...
Nice work on the incline bench brother! That meal looks so good.
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays


Chest

Incline Bench Press Smith Machine
60kg x 8 + 5kg

Incline Bench Press DB
30kg x 9 + 2.5kg

Wide grip Chest Press Machine
60kg x 13 Dropset

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
13, 16, 18

Cable chest Flys (connected to upper arm)
10kg x 10

Wore a calf sleeve on my arm to get through the workout, bit of pain but some improvement.

Love me some Chicken Wings
View attachment 184578
Click to expand...
Nice steady training not pushing too hard, very sensible brother. What a bit of food porn 😍😍🩵
 
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
Bloody day behind Tuesday 18th 😃
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays


Chest

Incline Bench Press Smith Machine
60kg x 8 + 5kg

Incline Bench Press DB
30kg x 9 + 2.5kg

Wide grip Chest Press Machine
60kg x 13 Dropset

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
13, 16, 18

Cable chest Flys (connected to upper arm)
10kg x 10

Wore a calf sleeve on my arm to get through the workout, bit of pain but some improvement.

Love me some Chicken Wings
View attachment 184578
Click to expand...
chest is pumped :D love the chicken meal! killing it @Freki
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
back and shoulders killed! but the sleep issue, any sleep supps you adding? @Freki
i like the lat pulls good volume

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
You not finding the DSIP helps? Maybe try a run of Epithalon, it did great things for my sleep.
 
LevButlerov said:
chest is pumped :D love the chicken meal! killing it @Freki

back and shoulders killed! but the sleep issue, any sleep supps you adding? @Freki
i like the lat pulls good volume

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
Click to expand...
Thanks @LevButlerov
Magnesium
L theanine
Glycine
Taurine
Omega 3
Zinc
DSIP
HGH

Dreamer said:
You not finding the DSIP helps? Maybe try a run of Epithalon, it did great things for my sleep.
Click to expand...
DSIP is great , normally this stack has been killing it.
Think its Stress/excitement more then anything, potential life changing opportunity that's playing on my mind
 
Freki said:
Thanks @LevButlerov
Magnesium
L theanine
Glycine
Taurine
Omega 3
Zinc
DSIP
HGH
Click to expand...
you have the whole list and cant sleep? consider adding valerian root too :D @Freki and light vitamin C 1000mgs prebed
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
Strong session bro!

You sure you're still injured? Doesn't look like it lol
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
That sucks about the sleep mate. Although sounds like it's due to thinking about something important.

Workout still looks good considering.

Have you adjusted your split to remove arm training due to the injury?
Freki said:
View attachment 185038
Second Breakfast
@LevButlerov
#Ironchef
Click to expand...
Geez that looks good hey!
 
waggat said:
That sucks about the sleep mate. Although sounds like it's due to thinking about something important.

Workout still looks good considering.

Have you adjusted your split to remove arm training due to the injury?

Geez that looks good hey!
Click to expand...
Thanks mate, yeah had to change the split, so still working on it. Hopefully finalise it this week.
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
Brother, no good about the sleep patterns, I hope they get better soon for ya, any thought on taking some over the counter sleep support? Just for a short time @Freki
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
Nice lat pulldown weight brother 🙌💪
 
Freki said:
Elbow was strapped and then wore a calf sleeve over the top.
Still had to try a heap of different exercises to find ones that didn't aggrivate it.
No arm work :(
Click to expand...
Great updates bro and food looks 5 star quality! I love that steak dish on 02Feb.

Freki said:
i do have some BPC here if you think more would help? And just inject near elbow
Click to expand...
Keep the strapping going big time and I'm thinking rest would help it the most but I get needing to train. How's the BPC on it's own near the elbow going are you still running that along with the KLOW?

Freki said:
No fun allowed , including Deads 🤣
Click to expand...
I miss those I wanna start again even though I'm almost 50.
 
HarleyGuy said:
Great updates bro and food looks 5 star quality! I love that steak dish on 02Feb.


Keep the strapping going big time and I'm thinking rest would help it the most but I get needing to train. How's the BPC on it's own near the elbow going are you still running that along with the KLOW?


I miss those I wanna start again even though I'm almost 50.
Click to expand...
Thanks @HarleyGuy

I brang the klow back down and upped the bpc , amazing peptides without it doubt id be doing anything.
 
Freki said:
I brang the klow back down and upped the bpc
Click to expand...
Happy to hear this bro. I'm in the camp now of recommending KLOW for lifters in general and then adding BPC on it's own during injuries.
 
Freki said:
Yes, i was doing it eith dinner but changed to pre bed
Click to expand...
dont take taurine prebed it will mess with your sleep
taurine is one of the top ingredients in energy drinks fyi @Freki
 
Freki said:
Mon 17th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays

Sleep has been shithouse last 3 nights def starting to feel it add up


Back and Shoulders

Limited in exercises due to elbow but managed a pretty good workout , loving the ISO machines , great stretch and contraction , and awesome for mind muscle connection.

ISO lateral Lat Pulldown
50kg x 10 + 10kg

ISO Lateral Row
45kg x 10 +5kg

Lat Pulldown Close Grip
70kg x 10 +2r

ISO Lateral Low Row
40kg x 10 + 10kg

DB Lateral Raise (Low Partials)
17.5kg x 25

DB Lateral Raise (High Partials)
5kg x 13

Seated Incline Front Raise
5kg x 12
Click to expand...
Nice session there brother 🔥 masive back pump💪💪
 
Freki said:
Elbow was strapped and then wore a calf sleeve over the top.
Still had to try a heap of different exercises to find ones that didn't aggrivate it.
No arm work :(
Click to expand...
Thats a slick solution to keep yourself training. By any means necessary!

Looking at the numbers I'd have no idea your injured at all.

Did you get a diagnosis on the elbow?
 
BeMe said:
Thats a slick solution to keep yourself training. By any means necessary!

Looking at the numbers I'd have no idea your injured at all.

Did you get a diagnosis on the elbow?
Click to expand...
Its Golfers elbow , strapping is helping a lot to keep the agrevation down.

Yeah should probably dial the numbers back a bit, but damn bro always this shit happens during a bulk.
 
Freki said:
Its Golfers elbow , strapping is helping a lot to keep the agrevation down.

Yeah should probably dial the numbers back a bit, but damn bro always this shit happens during a bulk.
Click to expand...
Have you spoken with a physio at all? They should be able to recommend excercises you can do that will help prevent it going forward. I used to get tennis elbow all the time and I did a few excercises just for it and it's been a while since I've had a bad flare up.

You're getting too strong on your bulk bro. Did you increase your weights a lot with this new training style? I'd imagine if you're going balls out on 1 set you're going really really hard aren't you
 
BeMe said:
Have you spoken with a physio at all? They should be able to recommend excercises you can do that will help prevent it going forward. I used to get tennis elbow all the time and I did a few excercises just for it and it's been a while since I've had a bad flare up.

You're getting too strong on your bulk bro. Did you increase your weights a lot with this new training style? I'd imagine if you're going balls out on 1 set you're going really really hard aren't you
Click to expand...
Yeah exactly , and it feels light at first too, 7 weeks in so fully saturated.
I dont think ive skipped one progression so tendons and shit struggling to keep up. Nah no physio ,Ive not had much success with them in the past.
 
Freki said:
Yeah exactly , and it feels light at first too, 7 weeks in so fully saturated.
I dont think ive skipped one progression so tendons and shit struggling to keep up. Nah no physio ,Ive not had much success with them in the past.
Click to expand...
Yea good ones are hard to come by. You need to find one that works with high level athletes I've found and it increases the chances that they're really good.

Ya bro you're getting too strong to quick and that 1 hard set with all your strength going into it is probably murder on your tendons.

Kind of a good problem to have when you really think about it tho right lol. No one cries for the man who complains about being too strong
 
BeMe said:
Yea good ones are hard to come by. You need to find one that works with high level athletes I've found and it increases the chances that they're really good.

Ya bro you're getting too strong to quick and that 1 hard set with all your strength going into it is probably murder on your tendons.

Kind of a good problem to have when you really think about it tho right lol. No one cries for the man who complains about being too strong
Click to expand...
Damn wish i was mid late 20s again didnt have these problems back then.
 
Freki said:
Damn wish i was mid late 20s again didnt have these problems back then.
Click to expand...
If only right. The good old days were you didn't even warm up before hitting a max bench LOL

I wish I was that age again for sooooo many different reasons lol.

Free time would be a big one. Could train so much harder and more often lol.
 
Freki said:
Got in 9 holes this morning, probably wasn't the best idea with a bung elbow, anyway was good to catch up with the lads and had a bit of wildlife join in.
View attachment 186903
Normal person sees this and thinks Owhhhhh how cute.

@LevButlerov sees this and thinks mmmmm tasty

🤣🤣🤣🤣🤣
Click to expand...
And an Aussie Bogan thinks put up your dukes lol

Golfing with golfers elbow...hmmm
 
Freki said:
Got in 9 holes this morning, probably wasn't the best idea with a bung elbow, anyway was good to catch up with the lads and had a bit of wildlife join in.
View attachment 186903
Normal person sees this and thinks Owhhhhh how cute.

@LevButlerov sees this and thinks mmmmm tasty

🤣🤣🤣🤣🤣
Click to expand...
lol :P I've been really trying hard to order some legit Roo here, never even seen one in real life @Freki
 
Freki said:
Yeah not the smartest idea, its sore today.

I had to shoo the roos away , thats why i was so close and she bloody reared up on me lent on the tail and put her dukes up, they dont mind a scrap
Click to expand...
Yea roos are really cool that way. When they fight eachother it's pretty vicious. Those kicks with the claws are pretty deadly.

You think people are feeding them and that's why they came up to you?

Hope the elbows feeling better bro
 
BeMe said:
Yea roos are really cool that way. When they fight eachother it's pretty vicious. Those kicks with the claws are pretty deadly.

You think people are feeding them and that's why they came up to you?

Hope the elbows feeling better bro
Click to expand...
Not sure, but normally they keep a distance away, could be hand reared.

Elbow ill re strap and give it a whirl today , thanks we will see how it goes
 
Freki said:
Not sure, but normally they keep a distance away, could be hand reared.

Elbow ill re strap and give it a whirl today , thanks we will see how it goes
Click to expand...
Wrap it up and hammer away is what I always say lol. Go hard bro!
 
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
20260223_081819.webp



Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
20260220_131028.webp
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
Tough gig on the elbow brother, looking dynamite though! Hopefull you dont have to pivot for long and the elbow plays ball again soon 🤜🏼🤛🏼
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
hopefully your elbow gets better :D @Freki and love the meal pic CLEAN! training hard!
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
Sucks that the elbow is still an issue brother. Great about the shoulders though😬🤣
Love the food bro😋 Snow peas are fabbo 🩵
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
@Freki those are some huge beans/peas! I used to grow those. But the ones I grew were much smaller. You guys have some monster ones over there in Australia. My goodness.
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
Bros, that Asian meal looked like something my wife cooked up for me. I like the rice; it's very fluffy looking. @Freki
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
Man that kin tape is working. Those first 3 movements can hurt my elbow on a good day and the fact you're able to do them now must mean you got a great system figured out.
 
Kopite67 said:
Sucks that the elbow is still an issue brother. Great about the shoulders though😬🤣
Love the food bro😋 Snow peas are fabbo 🩵
Click to expand...
THanks @Kopite67

Yeah i was so focused on the elbow i never realised how great the shoulders are lol. Bloody snow peas $25 kg here , but do love them
 
Last edited:
BeMe said:
Man that kin tape is working. Those first 3 movements can hurt my elbow on a good day and the fact you're able to do them now must mean you got a great system figured out.
Click to expand...
Mate another big session today as well. Probably pushed a little to hard , I'm going to give it some rest till next monday now.

Have you tried the mini dips? No elbow stress at all, John Meadows swears by them to build a thick chest
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
Yikes you scared me with that picture. I saw the scissors and I saw the bandage up arms. @Freki I thought you had some sort of surgery.
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
@Freki I like the meals for sure. That's a nice mix of veggies, protein, and carbs. That type of easy-to-make wholesome meal will get you far.
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
The chest and triceps are fantastic training and the food is really good man. You give me some good ideas with the food picture so thank you for that. @Freki
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
@Freki Great update bro! Food is on point!
 
TUE 25th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Cycle Support
threema-20260208-101648372.webp


Back and Shoulders

ISO lateral Lat Pulldown
55kg x 8 + 5kg

ISO Lateral Row
50kg x 10 +5kg

Lat Pulldown Close Grip
75kg x 9 +5kg

ISO Lateral Low Row
45kg x 10 + 5kg

DB Lateral Raise (Low Partials)
17.5kg x 30 + 5r

DB Lateral Raise (High Partials)
5kg x 15 +2r

Seated Incline Front Raise
6kg x 12 +1kg

Pushed hard all workout , constant progressions, now will rest the elbow for a few days

Lamb chops for dinner
20260224_180242.webp
 
Freki said:
TUE 25th Feb

Peptides
Sponsored by: @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Cycle Support
View attachment 188914

Back and Shoulders

ISO lateral Lat Pulldown
55kg x 8 + 5kg

ISO Lateral Row
50kg x 10 +5kg

Lat Pulldown Close Grip
75kg x 9 +5kg

ISO Lateral Low Row
45kg x 10 + 5kg

DB Lateral Raise (Low Partials)
17.5kg x 30 + 5r

DB Lateral Raise (High Partials)
5kg x 15 +2r

Seated Incline Front Raise
6kg x 12 +1kg

Pushed hard all workout , constant progressions, now will rest the elbow for a few days

Lamb chops for dinner
View attachment 188915
Click to expand...
Solid block of training brother. That is a gorgeous plate of food 😍 😋 🩵
 
Freki said:
Mon 24th Feb

Peptides
Sponsored by @RegenexPharma
Cycle Support by @RGSX
HGH 5iu nightly
DSIP 400mcg nightly
KLOW morning and night
( BPC 330mcg , TB500 330mcg, KPV 330mcg , GHK 1.67g )
Reta 1mg Mondays
Methylene Blue 10mg ed
Cartalax 10mg ed

Chest/Triceps

All exercises work up to 1 max set of 8-12 reps except for body weight exercises which are to be done to failure.
Do as many building sets as necessary to max out safely. Rest as long as reasonably required.

Incline Bench Press DB
32.5kg x 8 + 2.5kg
32.5kg x 4

Wide grip Chest Press Machine
80kg x 8 Dropset +20kg

Dip /reverse shrugs
Basicly a mini dip targeting the deeper chest muscle
20, 20, 17 + 9reps

Chest Flys on machine only using upper arm
50kg x 10

Seated Tricep Press, Pec Bias
110kg x 10 +20kg

Trying different things to bash the chest and leave the elbow alone. On some positive news shoulders are great
View attachment 188331


Boring but neccesary 2 x a day 7 days a week it aint pretty but it works
View attachment 188332
Click to expand...
@Freki nice work man. Training is on point
 
Check In Questionnaire

Rate the following from 1-10:

How was your training? 10

How was your nutrition? 10

How was your sleep? 8

How were your stress levels and mental health? 9

Answer below with as much detail as necessary:

What went well this week?
Training just keeps getting better and better , constant progressions , tracked every calorie

Calories:
T 3385
F 3652
S 3635
S 3643
M 3654
T 3689
W 4113 (date day, dumplings not sure how accurate )

What do you need to improve on for next week?
Sleep could be a bit better couple of poor days , don't feel to bad just could be better.

Is there anything more you feel you need from me?
All good

Please also feel free to bring up any issues or concerns.
Elbow ill give a few days rest , it is getting better so will add arm sets in next week. Shoulders are so good i forgot they had caused problems for so long.

Fasted weight: 89.7 kg

Please attach progress photos.
 

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Freki said:
Check In Questionnaire

Rate the following from 1-10:

How was your training? 10

How was your nutrition? 10

How was your sleep? 8

How were your stress levels and mental health? 9

Answer below with as much detail as necessary:

What went well this week?
Training just keeps getting better and better , constant progressions , tracked every calorie

Calories:
T 3385
F 3652
S 3635
S 3643
M 3654
T 3689
W 4113 (date day, dumplings not sure how accurate )

What do you need to improve on for next week?
Sleep could be a bit better couple of poor days , don't feel to bad just could be better.

Is there anything more you feel you need from me?
All good

Please also feel free to bring up any issues or concerns.
Elbow ill give a few days rest , it is getting better so will add arm sets in next week. Shoulders are so good i forgot they had caused problems for so long.

Fasted weight: 89.7 kg

Please attach progress photos.
Click to expand...
Looking fabulous brother. Because it is such a big thing lately, how many carbs are you eating daily? It fascinates me as mine is so low comparatively. 🩵
 
Freki said:
Check In Questionnaire

Rate the following from 1-10:

How was your training? 10

How was your nutrition? 10

How was your sleep? 8

How were your stress levels and mental health? 9

Answer below with as much detail as necessary:

What went well this week?
Training just keeps getting better and better , constant progressions , tracked every calorie

Calories:
T 3385
F 3652
S 3635
S 3643
M 3654
T 3689
W 4113 (date day, dumplings not sure how accurate )

What do you need to improve on for next week?
Sleep could be a bit better couple of poor days , don't feel to bad just could be better.

Is there anything more you feel you need from me?
All good

Please also feel free to bring up any issues or concerns.
Elbow ill give a few days rest , it is getting better so will add arm sets in next week. Shoulders are so good i forgot they had caused problems for so long.

Fasted weight: 89.7 kg

Please attach progress photos.
Click to expand...
Looking amazing fasted and lean :D love the tight abs and nice arms shoulders and back is WIDE! @Freki
 
Freki said:
Check In Questionnaire

Rate the following from 1-10:

How was your training? 10

How was your nutrition? 10

How was your sleep? 8

How were your stress levels and mental health? 9

Answer below with as much detail as necessary:

What went well this week?
Training just keeps getting better and better , constant progressions , tracked every calorie

Calories:
T 3385
F 3652
S 3635
S 3643
M 3654
T 3689
W 4113 (date day, dumplings not sure how accurate )

What do you need to improve on for next week?
Sleep could be a bit better couple of poor days , don't feel to bad just could be better.

Is there anything more you feel you need from me?
All good

Please also feel free to bring up any issues or concerns.
Elbow ill give a few days rest , it is getting better so will add arm sets in next week. Shoulders are so good i forgot they had caused problems for so long.

Fasted weight: 89.7 kg

Please attach progress photos.
Click to expand...
Looking great brother, hopefully the elbow is back to 100% soon. Sorry if I missed it but what caused the elbow injury? Or is it just a niggle.
 
Freki said:
Cheers bro, heavy tricep extensions using a bar.

Watching a lot of mountaindog atm so going forward ill go 75% of 1RM and just smash out bulk reps and sets.
Click to expand...
John Meadows is the absolute goat hey.
Hopefully that works out for and avoids any further injury.

Overhead variations like that seem to not do wonders on most people’s elbows - i’ve found doing JM presses on a smith to be quite useful and less strenuous on my elbows but you can still load the fucker up nice and heavy with the extra stability from the smith.
 
Freki said:
Mate another big session today as well. Probably pushed a little to hard , I'm going to give it some rest till next monday now.

Have you tried the mini dips? No elbow stress at all, John Meadows swears by them to build a thick chest
Click to expand...
Naw never tried those. My elbow was complaining a bit on dips today now that you mention it. I love the mountain dogs stuff. Gonna look at up.
 
Freki said:
Check In Questionnaire

Rate the following from 1-10:

How was your training? 10

How was your nutrition? 10

How was your sleep? 8

How were your stress levels and mental health? 9

Answer below with as much detail as necessary:

What went well this week?
Training just keeps getting better and better , constant progressions , tracked every calorie

Calories:
T 3385
F 3652
S 3635
S 3643
M 3654
T 3689
W 4113 (date day, dumplings not sure how accurate )

What do you need to improve on for next week?
Sleep could be a bit better couple of poor days , don't feel to bad just could be better.

Is there anything more you feel you need from me?
All good

Please also feel free to bring up any issues or concerns.
Elbow ill give a few days rest , it is getting better so will add arm sets in next week. Shoulders are so good i forgot they had caused problems for so long.

Fasted weight: 89.7 kg

Please attach progress photos.
Click to expand...
Are you arguing with you wang in that first pic there??

When I saw the minimized pics I thought you gave us the full monty with a little scribbled out area for discretion lol

Looking super lean and vascular bro. This injury hasn't set you back at all.
 
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