Approved Log Testosterone, HGH and GLOW70 Cycle Log

[KaneD]

nice to see a bday part i wish you had cake up and your sleep is much better now that was the key here long term @KaneD

the omega 3 level is low but we'll chalk that up to the day

this is more of standard meals

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

I didn't want any evidence of the cake hahahaha

 

[KaneD]

Beautiful clean, whole food.

Chicken Pesto Pasta is my death bed meal bro, its a godsend

 

[KaneD]

Sleep Quality
8 hours of good quality

Fasted Weight - 82.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Push Day Workout – 23 Feb

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 8 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 10 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 68 kg × 12 reps (Drop Set)
• Set 3 – 40 kg × 17 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 12.5 kg × 12 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 15 reps (AMRAP)
• Set 2 – 15 reps
• Set 3 – 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Back into the swing of things today! Had a nice little arrival from @IRONCLAD LABS. Have heard a lot about Mots-C but never applied it to my stack. Today was the first pin, and I’m not too sure what I’m supposed to “feel”, but I can say with certainty that I felt like I could push harder, my body felt warmer, my Apple Watch was telling me I burnt more calories and had a higher average heart rate, and I just felt like my overall performance in the gym was greatly improved. Will keep posted on how the next pin goes!

 

[HarleyGuy]

Sleep Quality
8 hours of good quality

Fasted Weight - 82.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Push Day Workout – 23 Feb

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 8 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 10 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 68 kg × 12 reps (Drop Set)
• Set 3 – 40 kg × 17 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 12.5 kg × 12 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 15 reps (AMRAP)
• Set 2 – 15 reps
• Set 3 – 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Back into the swing of things today! Had a nice little arrival from @IRONCLAD LABS. Have heard a lot about Mots-C but never applied it to my stack. Today was the first pin, and I’m not too sure what I’m supposed to “feel”, but I can say with certainty that I felt like I could push harder, my body felt warmer, my Apple Watch was telling me I burnt more calories and had a higher average heart rate, and I just felt like my overall performance in the gym was greatly improved. Will keep posted on how the next pin goes!

I really like this update as you’re feeling much better in the gym clearly. I love how you’re front loading carbs start of day for workouts and then tapering off to near zero by bed time.

The dips amrap is solid too. I like how you go full steam on your second set and then almost do a drop set style lower weight higher reps on your third set. If you wanna go balls out you can add a fourth set on your last exercise per muscle group insta-dropset with 25% less weight than third set and go to failure.

 

[jenkemj]

Appreciate it bro!
It's really only an issue for me on paper brother, I never really seem to get any of the sides from high E2 (other than gyno I picked up 9 years ago flaring up), but I'm currently managing it with 12.5mg of Aromasin 3x weekly (M/W/F) and then ill retest in a couple weeks to see where its at. How do you feel with a 315 E2?!

I feel like when I started test I thought I would be becoming more of a man not a woman
Nah I don’t actually notice it at all, I’m using 6.25mg EOD, I’m a fair bit heavier than you though so my sweet spot might be around 150. As long as I don’t start getting any symptoms I’ll keep this going until next bloods and reevaluate from there

 

[LevButlerov]

I didn't want any evidence of the cake hahahaha

hidden

 

[LevButlerov]

Sleep Quality
8 hours of good quality

Fasted Weight - 82.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Push Day Workout – 23 Feb

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 8 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 10 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 68 kg × 12 reps (Drop Set)
• Set 3 – 40 kg × 17 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 12.5 kg × 12 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 15 reps (AMRAP)
• Set 2 – 15 reps
• Set 3 – 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Back into the swing of things today! Had a nice little arrival from @IRONCLAD LABS. Have heard a lot about Mots-C but never applied it to my stack. Today was the first pin, and I’m not too sure what I’m supposed to “feel”, but I can say with certainty that I felt like I could push harder, my body felt warmer, my Apple Watch was telling me I burnt more calories and had a higher average heart rate, and I just felt like my overall performance in the gym was greatly improved. Will keep posted on how the next pin goes!

you're back at it I see the movement today 8pm meal big protein move! wow @KaneD

 

[KaneD]

I really like this update as you’re feeling much better in the gym clearly. I love how you’re front loading carbs start of day for workouts and then tapering off to near zero by bed time.

The dips amrap is solid too. I like how you go full steam on your second set and then almost do a drop set style lower weight higher reps on your third set. If you wanna go balls out you can add a fourth set on your last exercise per muscle group insta-dropset with 25% less weight than third set and go to failure.

Much better bro! The extra food is golden I try to keep the carbs as far away as possible from the HGH

I'll do that bro! Keen to add more volume to my workouts now that the food is there to support it

 

[KaneD]

I feel like when I started test I thought I would be becoming more of a man not a woman
Nah I don’t actually notice it at all, I’m using 6.25mg EOD, I’m a fair bit heavier than you though so my sweet spot might be around 150. As long as I don’t start getting any symptoms I’ll keep this going until next bloods and reevaluate from there

Unfortunately we get the best of both worlds
From what ive heard its more beneficial to run a higher E2 when you're running a higher total Test, and as long as the symptoms aren't showing I guess we can keep it that way where about do you tend to hold the most water retention?

 

[KaneD]

you're back at it I see the movement today 8pm meal big protein move! wow @KaneD

Keeping the protein high before bed!

 

[KaneD]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

 

[jenkemj]

Unfortunately we get the best of both worlds
From what ive heard its more beneficial to run a higher E2 when you're running a higher total Test, and as long as the symptoms aren't showing I guess we can keep it that way where about do you tend to hold the most water retention?

Yeah true bro, I’m guessing I hold the most in the gut but it could be bloat aswell

 

[jenkemj]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

Awesome workout bro! How you finding the mots-c before working out?

 

[LevButlerov]

Keeping the protein high before bed!

always!

 

[LevButlerov]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

short sleep is not good lets get some naps on those days I hope you get 15min naps in
pull ups hardcore training max

 

[stevesmi]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

@KaneD I'm not a huge fan of dates but I love me some dried figs. My goodness, they are so good and sweet. I used to grow my own figs and I'd have a food dehydrator.

 

[HarleyGuy]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

Another amazing and detailed log update bro. I love that 8pm shake. It's right in the sweet spot for macros.

I try to keep the carbs as far away as possible from the HGH

Smart move. I do too. Last meal is 7pm and usually pin HGH at midnight.

I'll do that bro! Keen to add more volume to my workouts now that the food is there to support it

I might have been post workout when I wrote that and fired up. LOL... start with a drop set at 50% your last set weight and rep it out til your done then on your last rep do an isometric hold until you completely fail... only the hold fail on your very last drop set because that should be when you're really done. Then as you fail fight it and let the weight complete the eccentric as slow as you can. If I was your spotter I'd then make you do one more like that heh heh.

 

[Mobster]

6 hours of very restless sleep, had some work things on my mind unfortunately

Similar to you with a couple of nights like this last month

 

[Southern Cross Labs]

This log is amazing man really detailed , youre dialed in.

 

[2Thick]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

Supplements are looking fantastic. Always good to see what you're putting together. Very nutritious all around and you cover all bases. @KaneD

 

[Ulter]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

Hammer curl and shrugs are really outstanding. @KaneD that's a great set of training and a great set of exercises. Very alpha in nature.

 

[KaneD]

Awesome workout bro! How you finding the mots-c before working out?

Big fan of it bro! First time ever using it and I could definitely feel a huge different on output/performance. Have you used it?

 

[KaneD]

short sleep is not good lets get some naps on those days I hope you get 15min naps in
pull ups hardcore training max

I wish I had time to nap I usually just try to get an early bed time on the night following to be able to get my mind right again

 

[KaneD]

@KaneD I'm not a huge fan of dates but I love me some dried figs. My goodness, they are so good and sweet. I used to grow my own figs and I'd have a food dehydrator.

The addition of any sweet fruit to any meal is always a good thing are figs much the same as dates?

 

[KaneD]

6 hours of very restless sleep, had some work things on my mind unfortunately

Similar to you with a couple of nights like this last month

The effect it has on mood and just overall feeling through the day is horrible. Can't stress to people enough how important quality sleep is

 

[KaneD]

This log is amazing man really detailed , youre dialed in.

Been a long time coming bro, need to stay dialled in to grow

 

[KaneD]

Supplements are looking fantastic. Always good to see what you're putting together. Very nutritious all around and you cover all bases. @KaneD

Hammer curl and shrugs are really outstanding. @KaneD that's a great set of training and a great set of exercises. Very alpha in nature.

You guys make it easy

 

[KaneD]

Sleep Quality
9 hours of qualtiy sleep

Fasted Weight - 83.1

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Leg Day Workout – 25 Feb

Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)

• Set 1 – 10 kg × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Damn it feels good to get quality sleep today was so much better than yesterday. Managed to get to the end of the day quite easily, with zero fatigue. Gym felt a lot smoother and I actually felt motivated. I can't stress enough how important sleep is. Seeing some weight increases since increasing the calories, im guessing that's just water/glycogen/fullness.

 

[ROIDDERS]

The effect it has on mood and just overall feeling through the day is horrible. Can't stress to people enough how important quality sleep is

@KaneD 100% it's very important. You won't be able to think properly or get in a good workout or do anything if you're not sleeping good.

 

[ceo]

Sleep Quality
9 hours of qualtiy sleep

Fasted Weight - 83.1

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Leg Day Workout – 25 Feb

Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)

• Set 1 – 10 kg × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Damn it feels good to get quality sleep today was so much better than yesterday. Managed to get to the end of the day quite easily, with zero fatigue. Gym felt a lot smoother and I actually felt motivated. I can't stress enough how important sleep is. Seeing some weight increases since increasing the calories, im guessing that's just water/glycogen/fullness.

Bros, this is a terrific layout. You are one of the best when it comes to the different supplements you are taking. I got a lot of respect for that. @KaneD

 

[stevesmi]

The addition of any sweet fruit to any meal is always a good thing are figs much the same as dates?

yeah but it serves as a decently healthy treat. always best to consume fruits whole and not dehydrated of course.

 

[jenkemj]

Big fan of it bro! First time ever using it and I could definitely feel a huge different on output/performance. Have you used it?

Nah I havnt, ive been using nad+ but havnt noticed it much. Glad you’re getting an awesome gym boost!

 

[jenkemj]

that’s about as anabolic as a day can get! Great that you got back on top of your sleep

 

[2Thick]

You guys make it easy

Well that's what we like to do on here Evo Family Respect.

 

[LevButlerov]

I wish I had time to nap I usually just try to get an early bed time on the night following to be able to get my mind right again

the car nap I call it

 

[KaneD]

@KaneD 100% it's very important. You won't be able to think properly or get in a good workout or do anything if you're not sleeping good.

Anywhere from 8-10 hours is ideal if that's possible

 

[KaneD]

yeah but it serves as a decently healthy treat. always best to consume fruits whole and not dehydrated of course.

What does the dehydration process take out of the fruits?

 

[KaneD]

Nah I havnt, ive been using nad+ but havnt noticed it much. Glad you’re getting an awesome gym boost!

I've heard so many mixed reviews on NAD+, are you going to continue running it and would you recommend it?

 

[stevesmi]

What does the dehydration process take out of the fruits?

water. which leaves a higher % of sugar content

by all means its healthier then candy or other crap. but whole fruits are always best

 

[KaneD]

the car nap I call it

That's a gift the only place I can sleep is a bed hahaha

 

[KaneD]

water. which leaves a higher % of sugar content

by all means its healthier then candy or other crap. but whole fruits are always best

I guess keeping a healthy balance of whole fruits as well as the dehydrated fruits would be best

 

[stevesmi]

I guess keeping a healthy balance of whole fruits as well as the dehydrated fruits would be best

yes and you can buy organic frozen fruit. that is perfectly fine if you live in a climate where you don't access fresh fruit

 

[KaneD]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.6

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Push Day Workout – 27 Feb

Incline Dumbbell Bench Press

• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - It's unreal how effective Mots-C is, and I can't believe I haven't gotten onto it sooner it seemed to me like it was more so used in a diet phase, but since I've added in @IRONCLAD LABS Mots-C into the mix only 3 times a week, usually before a Push or Pull session (trying to really grow my upper body this bulk) I've noticed a huge difference in performance output mainly, but the pump I've been getting has been freaky I would like to start the blast next week and get some size on before I head overseas at the end of June, so I'll be prepping my growth phase and post it up here to get everyones thoughts!

 

[ROIDDERS]

Anywhere from 8-10 hours is ideal if that's possible

some people need more sleep. That's just the fact but most people can get away with 7 to 8 hours of good sleep.

 

[waggat]

Sleep Quality
8 hours of good quality

Fasted Weight - 82.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Push Day Workout – 23 Feb

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 8 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 10 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 68 kg × 12 reps (Drop Set)
• Set 3 – 40 kg × 17 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 12.5 kg × 12 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 15 reps (AMRAP)
• Set 2 – 15 reps
• Set 3 – 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Back into the swing of things today! Had a nice little arrival from @IRONCLAD LABS. Have heard a lot about Mots-C but never applied it to my stack. Today was the first pin, and I’m not too sure what I’m supposed to “feel”, but I can say with certainty that I felt like I could push harder, my body felt warmer, my Apple Watch was telling me I burnt more calories and had a higher average heart rate, and I just felt like my overall performance in the gym was greatly improved. Will keep posted on how the next pin goes!

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

Sleep Quality
9 hours of qualtiy sleep

Fasted Weight - 83.1

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Leg Day Workout – 25 Feb

Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)

• Set 1 – 10 kg × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Damn it feels good to get quality sleep today was so much better than yesterday. Managed to get to the end of the day quite easily, with zero fatigue. Gym felt a lot smoother and I actually felt motivated. I can't stress enough how important sleep is. Seeing some weight increases since increasing the calories, im guessing that's just water/glycogen/fullness.

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.6

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Push Day Workout – 27 Feb

Incline Dumbbell Bench Press

• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - It's unreal how effective Mots-C is, and I can't believe I haven't gotten onto it sooner it seemed to me like it was more so used in a diet phase, but since I've added in @IRONCLAD LABS Mots-C into the mix only 3 times a week, usually before a Push or Pull session (trying to really grow my upper body this bulk) I've noticed a huge difference in performance output mainly, but the pump I've been getting has been freaky I would like to start the blast next week and get some size on before I head overseas at the end of June, so I'll be prepping my growth phase and post it up here to get everyones thoughts!

Awesome updates mate!

I'm loving your workouts in terms of number and selection of exercises. Your leg day is pretty much perfect for me. Some nice numbers there as well like 35's on the incline db press. The only thing I noticed is the pulldowns at the end of pull day. I'd prefer to do them before bi's, traps and rear delts.

Meals are looking really good.

Good to hear that you're noticing the benefits of the MOTS-C. The main thing I noticed was a big improvement in workout endurance, particularly towards the end of the session. Feel like I could easily add more exercises now.

 

[jenkemj]

I've heard so many mixed reviews on NAD+, are you going to continue running it and would you recommend it?

I think it’s better for when you’re older as mitochondriaI atp synthesis declines as you age. I feel it but it’s so minimal that it could be placebo. I upped the dose pretty hard the other day and just got nausea lol

But yeah other people rave about it so it might be something you just have to try

 

[ballin2504]

Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately

Fasted Weight - 82.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 24 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 12
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow

@KaneD awesome training session man putting in the work

 

[LevButlerov]

That's a gift the only place I can sleep is a bed hahaha

car nap for the WIN!

 

[KaneD]

Awesome updates mate!

I'm loving your workouts in terms of number and selection of exercises. Your leg day is pretty much perfect for me. Some nice numbers there as well like 35's on the incline db press. The only thing I noticed is the pulldowns at the end of pull day. I'd prefer to do them before bi's, traps and rear delts.

Meals are looking really good.

Good to hear that you're noticing the benefits of the MOTS-C. The main thing I noticed was a big improvement in workout endurance, particularly towards the end of the session. Feel like I could easily add more exercises now.

Thank you brother!

Legs is always a hard one to get right, easy to overdo sometimes what was the reasoning behind getting all your cback exercises in before starting another muscle group like bis?

Bro the energy and performance from Mots-C is crazy, I honestly didn't expect it to be that effective. Are there any other peptides I should know about that help performance to this standard?

 

[KaneD]

I think it’s better for when you’re older as mitochondriaI atp synthesis declines as you age. I feel it but it’s so minimal that it could be placebo. I upped the dose pretty hard the other day and just got nausea lol

But yeah other people rave about it so it might be something you just have to try

Ive heard the nausea can get pretty wild after a big bolus dose hahaha. So many mixed reviews, but youre right I probably should just try it and find out for myself

 

[KaneD]

car nap for the WIN!

Might have to find a way to get car naps in

 

[KaneD]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

 

[jenkemj]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

LFG! Really excited for this journey bro! How are you running the blast? I’m guessing more eq based on your e2 level. Get keen!! I bet you’re keen to watch your strength and size explode like a fucking animal!

Ive heard the nausea can get pretty wild after a big bolus dose hahaha. So many mixed reviews, but youre right I probably should just try it and find out for myself

Yeah I had it after a 70mg dose but it was short lived and went back to sleep

 

[LevButlerov]

Might have to find a way to get car naps in

those will work

 

[LevButlerov]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

good pull up volume tomorrow we star the blast? @KaneD what doses

 

[stevesmi]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

@KaneD sounds exciting with the push and the blast coming. It's going to be something fun to keep an eye on.

 

[waggat]

Thank you brother!

Legs is always a hard one to get right, easy to overdo sometimes what was the reasoning behind getting all your cback exercises in before starting another muscle group like bis?

Bro the energy and performance from Mots-C is crazy, I honestly didn't expect it to be that effective. Are there any other peptides I should know about that help performance to this standard?

Re curls before back, I just wouldn't want to fatigue my bi's and have them be the limiting factor when doing the back exercise.

 

[waggat]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

Geez a lot of people would be jealous of your sleep mate!

Another good looking workout there. You're going alright with the pull-ups hey!

What's the plan for the blast mate?

 

[Mobster]

9 hours of good quality sleep

Now I'm jealous lol

 

[ceo]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

Bros, the pull-ups are my favorite. You really build some big arms and big back doing those. @KaneD

 

[Ulter]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

Yet another solid update from you. @KaneD you can always tell your log update. You're the guy who likes to post up all his supplements throughout the day. That is really cool.

 

[ROIDDERS]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

@KaneD I'm looking forward to you starting your blast. It's going to be all systems go. You should have some really terrific results.

 

[2Thick]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

Awesome man. It sounds like you got your ducks in a row. You got a nice supplement list going and you have a good coach that you trust. It's going to be a heck of an experience over the next few months. @KaneD

 

[Southern Cross Labs]

9 hours of good quality sleep

Now I'm jealous lol

Real me too

 

[KaneD]

LFG! Really excited for this journey bro! How are you running the blast? I’m guessing more eq based on your e2 level. Get keen!! I bet you’re keen to watch your strength and size explode like a fucking animal!

Yeah I had it after a 70mg dose but it was short lived and went back to sleep

That's a pretty fair guess brother I'll be starting off at Test E at 500mg/wk, EQ at 200mg/wk and NPP at 200mg/wk, seeing how the body responds and possibly altering. I don't really like to change dosing throughout the cycle though as I believe keeping stable blood levels is more important. but mannnnn am I keen to blow up

 

[KaneD]

good pull up volume tomorrow we star the blast? @KaneD what doses

Will be running Test E at 500mg/wk, EQ at 200mg/wk and NPP at 200mg/wk

 

[Southern Cross Labs]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

Beautiful touchdown bro thanks so much!

Save some sleep for the rest of us would ya

Keen for next log update.

 

[KaneD]

Geez a lot of people would be jealous of your sleep mate!

Another good looking workout there. You're going alright with the pull-ups hey!

What's the plan for the blast mate?

Test E at 500mg/wk, EQ at 200mg/wk and NPP at 200mg/wk, coach seems to think that'll be a nice starting point!

 

[KaneD]

9 hours of good quality sleep

Now I'm jealous lol

I didn't realise so many people had trouble getting in 9 hours sleep this easily

 

[KaneD]

Beautiful touchdown bro thanks so much!

Save some sleep for the rest of us would ya

Keen for next log update.

Now that I can see how many people struggle with sleep, I'll never take my sleeps for granted

New growth log incoming keen to put on some mass brother! @Southern Cross Labs best team in the business

 

[KaneD]

https://www.evolutionary.org/forums...gh-mots-c-reta-growth-phase-cycle-log.109650/

For those of you who would like to follow the new Growth Phase Log

 

[RoySimpson]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

@KaneD Great update bro! Journey will be incredible!

 

[ballin2504]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

@KaneD some really good looking meals and great update

 

[jenkemj]

Will be running Test E at 500mg/wk, EQ at 200mg/wk and NPP at 200mg/wk

Yeah shit not fuckin around

 

[KaneD]

Yeah shit not fuckin around

500 Test is the highest I’ve gone so far, so will see how I handle it this bulk and possibly go to 750-1000 next bulk Test is Best!

 

[LevButlerov]

Will be running Test E at 500mg/wk, EQ at 200mg/wk and NPP at 200mg/wk

200mgs npp is a bit much 100mgs npp to start and bump from there imo @KaneD

 

[Tiger Salman Khan]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

530pm
Pull Day Workout – 3 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 12
• Set 2 – BW × 8
• Set 3 – BW × 7
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 13
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 8

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 13
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 13
• Set 3 – 70 kg × 11 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Tomorrow is the day we start the blast everything is lined up and I feel like I'm ready for a big push. My training has been feeling good, life is in a good spot, food is going down easily and now the only other lever to pull is PEDs. I've had a TD arrive today from @Southern Cross Labs with the 3 particular compounds I'll be using I have also linked up wth a mate of mine here in my hometown who is a coach, and I'm going to put my faith in him and see how things go. First time having any sort of guidance (other than reading forums ) so im excited to see what this year has in store for my physique. I'll be starting a new log now that the cruise is over and we're heading into a growth phase, so I'll post the link below! I appreciate everyones feedback so far and I would very much love it if that feedback could also come through throughout the growth phase as well

@KaneD solid updates....keep it up.....