Approved Log TRT - Masteron - HGH Recomp cycle Journal

[LevButlerov]

Will c


your right, I get my BD messing with me again

of course lets try to boost it @Acerico34

 

[Acerico34]

Just getting caught up on your log bro you are one big unit! Pics on 19Feb and 25Feb look amazing bro.

I'm a huge fan of high dose creatine too! I'm at 30g ED myself, keeps me sharp.

Thanks boss

 

[Acerico34]

Yesterday’s chest session.

Chest



Flat bench



2.5 plates x 10

3 plates x 4

2.5 plates x 8

2.5 x 10



Incline bench



185x12

205x 10

185x 10





Decline bench



185x12

205 x 10

185 x 11



Hammer plates incline chest



55lb a side x18

X18

X18

35 x 15 really squeezing pecs for 2s each rep v light weight

35x 15

I didn’t eat great on the weekend in terms of quality but hit protein with added lean shakes.

Legs tonight in 30m, they still look small but improving

My pre workout meal of chicken pasta and Siete chips

 

[HarleyGuy]

Yesterday’s chest session.

Chest



Flat bench



2.5 plates x 10

3 plates x 4

2.5 plates x 8

2.5 x 10



Incline bench



185x12

205x 10

185x 10





Decline bench



185x12

205 x 10

185 x 11



Hammer plates incline chest



55lb a side x18

X18

X18

35 x 15 really squeezing pecs for 2s each rep v light weight

35x 15

I didn’t eat great on the weekend in terms of quality but hit protein with added lean shakes.

Legs tonight in 30m, they still look small but improving

My pre workout meal of chicken pasta and Siete chips

Really strong benching brother! 205 on incline/decline impressive and for 10 reps too.

Great pump shot in that pic too. Legs will come bro push them hard!

 

[LevButlerov]

Yesterday’s chest session.

Chest



Flat bench



2.5 plates x 10

3 plates x 4

2.5 plates x 8

2.5 x 10



Incline bench



185x12

205x 10

185x 10





Decline bench



185x12

205 x 10

185 x 11



Hammer plates incline chest



55lb a side x18

X18

X18

35 x 15 really squeezing pecs for 2s each rep v light weight

35x 15

I didn’t eat great on the weekend in terms of quality but hit protein with added lean shakes.

Legs tonight in 30m, they still look small but improving

My pre workout meal of chicken pasta and Siete chips

205 on the incline @Acerico34 big! but the meal how much protein?

 

[Acerico34]

Legs was ok last night

hack squat the one you stand facing cushion with arms on shoulders

Top sets
3 plates a side x 15
4 plates a side x 15
X 12
4.5 plates x 20
Next time 5/6 plates on this one easy

Leg press sigle leg
1.25pl x 15 slow deep
X15
X15
X15

Leg curls
70x15
80x12
70x15
70x15

Leg extensions
70x15
100x12
100x12
100x12

Seated calf raises
Plate a side x25 squeezed held top of each rep 2s
1.25 plates x 20
X20
1 plate x 25

The type of leg session I had I could hit legs again soon theyre far from trashed. Thinking maybe to approach them with more volume/sessions per week vs trash them once every 7-8 days.
Couldn’t eat much of that pasta tuna, had a shake post gym and banana.

 

[Acerico34]

205 on the incline @Acerico34 big! but the meal how much protein?

165g of cooked weight chicken breast so about 50 from that. And thanks bro ! I can do a bit more if I do it before flat

 

[Acerico34]

First meal of today quite late.

I’m going to start my gut health morning drink again to improve appetite

 

[LevButlerov]

165g of cooked weight chicken breast so about 50 from that. And thanks bro ! I can do a bit more if I do it before flat

thats nice

 

[LevButlerov]

First meal of today quite late.

I’m going to start my gut health morning drink again to improve appetite

gut health is #1 add psyllium husk ed with probiotics and digestive enzymes you have them? @Acerico34

 

[LevButlerov]

Legs was ok last night

hack squat the one you stand facing cushion with arms on shoulders

Top sets
3 plates a side x 15
4 plates a side x 15
X 12
4.5 plates x 20
Next time 5/6 plates on this one easy

Leg press sigle leg
1.25pl x 15 slow deep
X15
X15
X15

Leg curls
70x15
80x12
70x15
70x15

Leg extensions
70x15
100x12
100x12
100x12

Seated calf raises
Plate a side x25 squeezed held top of each rep 2s
1.25 plates x 20
X20
1 plate x 25

The type of leg session I had I could hit legs again soon theyre far from trashed. Thinking maybe to approach them with more volume/sessions per week vs trash them once every 7-8 days.
Couldn’t eat much of that pasta tuna, had a shake post gym and banana.

big leg day killed it on the hack 4.5 plates high volume! @Acerico34
you killed legs wait at least 7-8 days for sure

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

 

[Grumpy]

Some healthy protein packed meals

 

[Eveflorence]

Legs was ok last night

hack squat the one you stand facing cushion with arms on shoulders

Top sets
3 plates a side x 15
4 plates a side x 15
X 12
4.5 plates x 20
Next time 5/6 plates on this one easy

Leg press sigle leg
1.25pl x 15 slow deep
X15
X15
X15

Leg curls
70x15
80x12
70x15
70x15

Leg extensions
70x15
100x12
100x12
100x12

Seated calf raises
Plate a side x25 squeezed held top of each rep 2s
1.25 plates x 20
X20
1 plate x 25

The type of leg session I had I could hit legs again soon theyre far from trashed. Thinking maybe to approach them with more volume/sessions per week vs trash them once every 7-8 days.
Couldn’t eat much of that pasta tuna, had a shake post gym and banana.

Strong session brother and meals look amazing

 

[Acerico34]

gut health is #1 add psyllium husk ed with probiotics and digestive enzymes you have them? @Acerico34

Probiotics I have some kimchi, will need to start eating Greek yogurt with berrys and honey again easy cals. Husk may have, what protocol do you use with enzymes and psyllium husk?

 

[Acerico34]

Strong session brother and meals look amazing

thanks boss!

 

[LevButlerov]

Probiotics I have some kimchi, will need to start eating Greek yogurt with berrys and honey again easy cals. Husk may have, what protocol do you use with enzymes and psyllium husk?

get normal capsule probiotics less bloat
and digestive enzymes with each meal
with 15grams psyllium

 

[waggat]

Legs was ok last night

hack squat the one you stand facing cushion with arms on shoulders

Top sets
3 plates a side x 15
4 plates a side x 15
X 12
4.5 plates x 20
Next time 5/6 plates on this one easy

Leg press sigle leg
1.25pl x 15 slow deep
X15
X15
X15

Leg curls
70x15
80x12
70x15
70x15

Leg extensions
70x15
100x12
100x12
100x12

Seated calf raises
Plate a side x25 squeezed held top of each rep 2s
1.25 plates x 20
X20
1 plate x 25

The type of leg session I had I could hit legs again soon theyre far from trashed. Thinking maybe to approach them with more volume/sessions per week vs trash them once every 7-8 days.
Couldn’t eat much of that pasta tuna, had a shake post gym and banana.

Nice workout mate. Looks like a good selection of exercises and big weight on the hack squat.

 

[Acerico34]

get normal capsule probiotics less bloat
and digestive enzymes with each meal
with 15grams psyllium

Probiotics once in morning .

Digestive enzymes every meal

Husk 15g at night .

Sound about right ?

 

[Acerico34]

Nice workout mate. Looks like a good selection of exercises and big weight on the hack squat.

Thanks bro I’m gna do another leg day tomorrow after shoulder/ chest today go at it again my legs are not sore !

 

[LevButlerov]

Probiotics once in morning .

Digestive enzymes every meal

Husk 15g at night .

Sound about right ?

that sounds fine but probiotics with each meal @Acerico34

 

[Acerico34]

Rest day yesterday, not much clients. Some beach and pool got some colour on my skin. Realised all the fat I thought I put on was water and I’ve dropped to a 224-227 post cycle vs 228-232.

So about 10lbs of weight over 6 months. Definitely need more carbs for sure. Have to really dial in my eating and gut health to be able to structure and put away the right calories.

Pic of me this morning after making sure to get in 500 carbs on a rest day

Going to do chest and shoulders again today as left bicep tendon still a little tender. Jabbed some BPC and TB earlier.


250mg Test E
5iu GH 5x week
HCG 1000iu x2 weekly


Food yesterday was

4 eggs
Bagel
Medium avocado
4 x rice cakes ( 60g carb)
Fruit spread black currant 46g

1187 cals
Carbs 167
Protein 43


125ml milk
2 scoopWhey
Banana 140g
Rice crispers 54g
Honey 16g

Cals 684
Protein 58
Carbs 107

10oz ahi tuna
200g white rice
Coconut water 330ml
Some
Mango pineapple

Cals 640
Protein 64
Carbs 88

130g dry pasta
2 cans tuna
30g avo mayo

In and out 3x1 light spread

130g banana 35g peanut butter

Total 4227
Protien 272
Carbs 533 fats 116

 

[Acerico34]

In the gym doing smith OHP.
225x12
275x6
225x 12
225 x 12

If you don’t consume enough carbs steroids are pointless. Lesson of the day

I doubled my pre gym carbs today to 400 since breakfast feel like im on Anadrol

 

[LevButlerov]

In the gym doing smith OHP.
225x12
275x6
225x 12
225 x 12

If you don’t consume enough carbs steroids are pointless. Lesson of the day

I doubled my pre gym carbs today to 400 since breakfast feel like im on Anadrol

Rest day yesterday, not much clients. Some beach and pool got some colour on my skin. Realised all the fat I thought I put on was water and I’ve dropped to a 224-227 post cycle vs 228-232.

So about 10lbs of weight over 6 months. Definitely need more carbs for sure. Have to really dial in my eating and gut health to be able to structure and put away the right calories.

Pic of me this morning after making sure to get in 500 carbs on a rest day

Going to do chest and shoulders again today as left bicep tendon still a little tender. Jabbed some BPC and TB earlier.


250mg Test E
5iu GH 5x week
HCG 1000iu x2 weekly


Food yesterday was

4 eggs
Bagel
Medium avocado
4 x rice cakes ( 60g carb)
Fruit spread black currant 46g

1187 cals
Carbs 167
Protein 43


125ml milk
2 scoopWhey
Banana 140g
Rice crispers 54g
Honey 16g

Cals 684
Protein 58
Carbs 107

10oz ahi tuna
200g white rice
Coconut water 330ml
Some
Mango pineapple

Cals 640
Protein 64
Carbs 88

130g dry pasta
2 cans tuna
30g avo mayo

In and out 3x1 light spread

130g banana 35g peanut butter

Total 4227
Protien 272
Carbs 533 fats 116

looking massive @Acerico34 love the size but carbs still need to go up

 

[Acerico34]

i

looking massive @Acerico34 love the size but carbs still need to go up

aright so trained a bit of delts and lower chest may go do triceps in a min since ate so many carbs .

Smith OHP
Warm up sets
225 x 12
275x 6
225x12
225x12
185x 15

Side raises

30 x 15
35 x 12
25x 18
30x 14

Decline bench
135 x 30
185 x 15
225 x 11
225 x 12

Front raises
30 x 12
30x12
30x12
30x12


A long morning walk on the beach 3m jog/run at end

Food was as follows

Meal 1
2 scoop whey
125ml milk
54g rice crispers
32g honey
Banana 120
3 rice cakes Lundberg

Cals 922
Carbs 163g
Protein 60g
Fat 7

Meal 2
5 Lundberg rice cakes
100g pasta
1 can tuna
Banana 120g

Meal 3
100g cream of rice
1 scoop whey
Banana 120g
Cals 558
Carbs 110g
Protein 29g

Coconut water 330ml intra

Post workout
Whey 2 scoops
Milk 125ml
Rice crispers 54g
Banana 120g
Honey 20g

Cals 678
Carbs 105
Protein 57


Meal 5
300g white rice
185g chicken breast cooked
110g pineapple
Coconut water 330ml
Cals 733
Carbs 97
Protein 65

Meal 6
3 Lundberg rice cakes
20g honey
Cals 267
Carbs 64g

Total 4300
Carbs 756
Protein 267
Fats 32

This the highest carbs I ever packed in for sure.

 

[LevButlerov]

i

aright so trained a bit of delts and lower chest may go do triceps in a min since ate so many carbs .

Smith OHP
Warm up sets
225 x 12
275x 6
225x12
225x12
185x 15

Side raises

30 x 15
35 x 12
25x 18
30x 14

Decline bench
135 x 30
185 x 15
225 x 11
225 x 12

Front raises
30 x 12
30x12
30x12
30x12


A long morning walk on the beach 3m jog/run at end

Food was as follows

Meal 1
2 scoop whey
125ml milk
54g rice crispers
32g honey
Banana 120
3 rice cakes Lundberg

Cals 922
Carbs 163g
Protein 60g
Fat 7

Meal 2
5 Lundberg rice cakes
100g pasta
1 can tuna
Banana 120g

Meal 3
100g cream of rice
1 scoop whey
Banana 120g
Cals 558
Carbs 110g
Protein 29g

Coconut water 330ml intra

Post workout
Whey 2 scoops
Milk 125ml
Rice crispers 54g
Banana 120g
Honey 20g

Cals 678
Carbs 105
Protein 57


Meal 5
300g white rice
185g chicken breast cooked
110g pineapple
Coconut water 330ml
Cals 733
Carbs 97
Protein 65

Meal 6
3 Lundberg rice cakes
20g honey
Cals 267
Carbs 64g

Total 4300
Carbs 756
Protein 267
Fats 32

This the highest carbs I ever packed in for sure.

meals look tasty good carb level lets push to 800 @Acerico34 225 on decline strong!

 

[Acerico34]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

 

[Acerico34]

meals look tasty good carb level lets push to 800 @Acerico34 225 on decline strong!

lets see if I can get those carbs in

 

[LevButlerov]

lets see if I can get those carbs in

lets do it

 

[LevButlerov]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

You're looking good really tight and ripped at 223 @Acerico34

 

[stevesmi]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

@Acerico34 wow your weight fluctuates a lot. That's pretty crazy stuff but good report.

 

[Acerico34]

Some legs earlier felt pretty strong didn’t go to failure on squats but felt like I was handling the weight well and strong. Deep squats fulll range

Squat top sets
275x 10
315 x 7-8
365x 6
Drop set to 315 x 6
Drop to 225 x 7

Hacks
225x 13
225X10
225X12
225X12

Calf press’ on leg press
225 x 25
275x 20
275 x 20
275 x 20

Laying ham curls
70x15
80x15
90x12
100x7


Leg extensions

90x12
110 x15
130 x 12

After the squats and hacks I had to do calves before going back to hams and quads, normally I do calves at end. Fried them with the depth on the squats.

Food today

125 milk
2 scoop whey
120g banana
16g honey
Whole small watermelon
40g rice crispers cereal

Cals 1002 protein 64g. carbs 182

330g white rice
2 cans tuna
3 rice cakes
20g honey

Cals 950 Protein 78 carbs 155

Whey 2 scoop
125ml milk
Banana 115g
50g rice crispers
22g honey
2 egg
4oz coconut water
Cals 827 Protein 69 Carbs 108

500ml coconut water intra 90 cals carbs 22

330g white rice
5.5 oz beef tenderloin
570 Cals Carbs 91 Protein 41

115g banana
3 rice cakes
Cals 310
Carbs 75

130ml milk
1 scoop whey
30g rice crispers
115g banana
1 can tuna
30g mayo
14 Siete chips
cals 881
carbs 83
Protein 66

Cals 4541
Carbs 696
Protein 323
Fat 70

 

[Mobster]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

Looking good.

 

[Ulter]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

Either or pics look fantastic. Looks like you fill out nicely when your weight is higher. @Acerico34

 

[ceo]

lets see if I can get those carbs in

Bros, one thing that I like to do is eat for sure. @Acerico34 Should get some nice carbs, rice and sweet potatoes, my favorite carbs.

 

[ROIDDERS]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

@Acerico34 Great job posting up the different pictures. Definitely, it's common to have your weight fluctuate, but wow, I haven't seen that much fluctuation in a while from someone.

 

[2Thick]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

Looking good in your pictures, man, very good size, and your strength looks like it keeps getting better and better. @Acerico34

 

[ballin2504]

Woke up this morning even lighter, around 222-223
Feeling relatively tight. Went to bed last night weighing about 229 230.

First pic before bed and 2nd third from this morning after shake

Legs today

@Acerico34 looking phenomenal man. Tight and full

 

[Acerico34]

Looking good in your pictures, man, very good size, and your strength looks like it keeps getting better and better. @Acerico34

Thanks bro the ohp smith felt v strong after lots of carbs

 

[Tiger Salman Khan]

Some legs earlier felt pretty strong didn’t go to failure on squats but felt like I was handling the weight well and strong. Deep squats fulll range

Squat top sets
275x 10
315 x 7-8
365x 6
Drop set to 315 x 6
Drop to 225 x 7

Hacks
225x 13
225X10
225X12
225X12

Calf press’ on leg press
225 x 25
275x 20
275 x 20
275 x 20

Laying ham curls
70x15
80x15
90x12
100x7


Leg extensions

90x12
110 x15
130 x 12

After the squats and hacks I had to do calves before going back to hams and quads, normally I do calves at end. Fried them with the depth on the squats.

Food today

125 milk
2 scoop whey
120g banana
16g honey
Whole small watermelon
40g rice crispers cereal

Cals 1002 protein 64g. carbs 182

330g white rice
2 cans tuna
3 rice cakes
20g honey

Cals 950 Protein 78 carbs 155

Whey 2 scoop
125ml milk
Banana 115g
50g rice crispers
22g honey
2 egg
4oz coconut water
Cals 827 Protein 69 Carbs 108

500ml coconut water intra 90 cals carbs 22

330g white rice
5.5 oz beef tenderloin
570 Cals Carbs 91 Protein 41

115g banana
3 rice cakes
Cals 310
Carbs 75

130ml milk
1 scoop whey
30g rice crispers
115g banana
1 can tuna
30g mayo
14 Siete chips
cals 881
carbs 83
Protein 66

Cals 4541
Carbs 696
Protein 323
Fat 70

@Acerico34 Amazing updates....keep it up.....

 

[2Thick]

Thanks bro the ohp smith felt v strong after lots of carbs

that is what we like to hear. Keep it up.

 

[Acerico34]

Thanks for the support guys.

Pull session today/ evening

Pull ups

10

8

8


Seated cable row

65x15

80x15

95x 12

95 x12


Lat pulldown wide side Handle grip

145x 12

175x 9

145 x 15


Plated shrugs

3 plates x 6

4 plates x 12

5 plates x 6-7 but rested between some reps

4 plates x 20 no rest


Bicep curls preacher

60x 12

60x 12 pump really painfull ha!

90 x 15

90x 15


Seated cable row

65x15

80x15

95x 12

95 x12



Lat pulldown wide side Handle grip



145x 12

175x 9

145 x 15



Plated shrugs



3 plates x 6

4 plates x 12

5 plates x 6-7 but rested between some reps

4 plates x 20 no rest



Bicep curls preacher

60x 12

60x 12

90 x 15

90x 16



One arm declined curls

30x 12

30x12

30x12


Hammer curls

30x 15

30x15

30 x15

90x 16



One arm declined curls

30x 12

30x12

30x12



Hammer curls

30x 15

30x15

30 x15


Food has been good last few days much more dialed in and can see the effects for sure.

Cream of rice 60g
1 scoop whey
2 eggs 200ml egg whites

525 cals 51g Protein 50g carbs

130g ground beef
130g ground chicken
300g russet potatoe
1 bagel 45g fruit spread

954 cals 64g Protein 136g carbs

209g cooked weight pasta
1 can tuna
30g mayo

Cals 620 protein 44g carbs 52

Pre meal
120g rice crispies
40g honey
200ml milk

678 Cals 147g carbs 14g protein

Post shake
1.5 scoop whey
130ml milk
120g banana
30g honey
30g rice crispies

560 cals 94g Carbs 45g

Hawaiian Bbq chicken and beef rice and Mac salad
a Mexican Coke

790 cals Carb 81 Protein 43

Total cals 4124.
Carbs 560
Protein 265
Fat 92

I know I needed more carbs it didn’t happen, need intra carbs to hit higher easier.

2 pics on Friday morning after 700g carbs and 500g on the rest day before that, felt like I looked tighter and fuller for sure.

Idk if I posted these meals before, but real simple

 

[Acerico34]

I also got some bloods back from the last week of my cycle and they look a little disappointing tbh.

This was after about 2 months on 500mg Test E and 40h Mast no AI 6iu GH.

Back in November on just 300-350mg Test and 150mg Deca my total was over 2000 and free was 850ish. Same Test E

 

[LevButlerov]

I also got some bloods back from the last week of my cycle and they look a little disappointing tbh.

This was after about 2 months on 500mg Test E and 40h Mast no AI 6iu GH.

Back in November on just 300-350mg Test and 150mg Deca my total was over 2000 and free was 850ish. Same Test E

Why disappointing? @Acerico34 your test level is high but e2 is real high.
You know pin to pin cycle to cycle all gear is different and bloods different.
you wanted higher levels you mean?

 

[Acerico34]

Why disappointing? @Acerico34 your test level is high but e2 is real high.
You know pin to pin cycle to cycle all gear is different and bloods different.
you wanted higher levels you mean?

i imagined it would’ve been over 2000 yea. And I wasn’t using AI once I started the Mast .

I know maybe it was when I last pinned before the bloods etc, no big deal just don’t want to underdose my cruise dose and lose anything much

 

[Acerico34]

Food today was

2 scoops whey
130ml milk
50g rice crispies
25g honey
140g banana

696 Cals 112 Carbs 59g Protein

210g cooked weight pasta
130g 93% lean chicken
3 Quaker rice cakes
18g honey
16.7oz coconut water

Cals 665 Carbs 110 Protein 47


185g trout
120g rice
120g Fage 2% yogurt

Cals 516 Carbs 39 Protein 54


400g basmati rice
Hawaiian BBq chicken
Chicken breast 130g
Yogurt 125g
Mexican Coke

Cals 1144 Carbs 158 Protein 81


140g rice crispies
260ml milk
79g honey

Cals 907 Carbs 199 Protein 20

Total cals

3919
Carbs 618
Protein 261
Fats 49

Was quite hungry today and didnt train other than 30m LISS cardio on stepmill and an outside leisure walk. Push/ delts tomorrow .

 

[LevButlerov]

i imagined it would’ve been over 2000 yea. And I wasn’t using AI once I started the Mast .

I know maybe it was when I last pinned before the bloods etc, no big deal just don’t want to underdose my cruise dose and lose anything much

thats not really a number we can gauge it really differs from pin to pin I dont think its underdosed at all tbh @Acerico34

 

[LevButlerov]

Food today was

2 scoops whey
130ml milk
50g rice crispies
25g honey
140g banana

696 Cals 112 Carbs 59g Protein

210g cooked weight pasta
130g 93% lean chicken
3 Quaker rice cakes
18g honey
16.7oz coconut water

Cals 665 Carbs 110 Protein 47


185g trout
120g rice
120g Fage 2% yogurt

Cals 516 Carbs 39 Protein 54


400g basmati rice
Hawaiian BBq chicken
Chicken breast 130g
Yogurt 125g
Mexican Coke

Cals 1144 Carbs 158 Protein 81


140g rice crispies
260ml milk
79g honey

Cals 907 Carbs 199 Protein 20

Total cals

3919
Carbs 618
Protein 261
Fats 49

Was quite hungry today and didnt train other than 30m LISS cardio on stepmill and an outside leisure walk. Push/ delts tomorrow .

good food today can we push carbs to 700 now? and really get some cardio in pre post @Acerico34

when you coming on the podcast? Waiting

 

[Acerico34]

This is me really pushing carbs , I have to get back on the intra carbs around 70-130g to get me up to par I think, I failed again today at having an intra drink but had a very solid workout

Incline bench press

225x 8

245 x 7

265 x 6.5

225 x 11



Side raises



27.5 x 15

30x 15

32.5 x 15 drop set to 27.5 x 8



Decline bench

245 x 11

245 x 12



Incline plated machine



2 plates a side x 7

2.5 pl X 5

Dropped to 2 plates x 6



Skull crusher Z bar

Form slow pause at my head, cba to go heavier so really intensifying

100 x 12

100 x 11



Plated dip machine



3 plates side X 10

3.5 plates x 10

4 plates X 16



Tricep push down straight bar



42.5 x 15

42.5 x 12

42.5 12


( the looks I get going to 1-2 reps shy of failure on the decline with no spot )

I was looking around for a viable spotter to go heavier, maybe next time.


Food today has been light I have catching up to do fk

Will post later closer to end of night hopefully!

Felt v strong In gym, working on structuring food to get In more carbs

 

[LevButlerov]

This is me really pushing carbs , I have to get back on the intra carbs around 70-130g to get me up to par I think, I failed again today at having an intra drink but had a very solid workout

Incline bench press

225x 8

245 x 7

265 x 6.5

225 x 11



Side raises



27.5 x 15

30x 15

32.5 x 15 drop set to 27.5 x 8



Decline bench

245 x 11

245 x 12



Incline plated machine



2 plates a side x 7

2.5 pl X 5

Dropped to 2 plates x 6



Skull crusher Z bar

Form slow pause at my head, cba to go heavier so really intensifying

100 x 12

100 x 11



Plated dip machine



3 plates side X 10

3.5 plates x 10

4 plates X 16



Tricep push down straight bar



42.5 x 15

42.5 x 12

42.5 12


( the looks I get going to 1-2 reps shy of failure on the decline with no spot )

I was looking around for a viable spotter to go heavier, maybe next time.


Food today has been light I have catching up to do fk

Will post later closer to end of night hopefully!

Felt v strong In gym, working on structuring food to get In more carbs

at least you trying hard thats important keep pushing carbs we want to get to a high level @Acerico34

245 decline bench win!

 

[Acerico34]

Food today was

My gainer shake whey rice crispies 2 raw eggs etc

845 cals 114 C 72 P


400g basmati rice
170g cooked chicken breast
2 Quaker rice cakes
10g honey
Half cantaloupe

974. Cals 155g C. 67g P


My shake again post workout minus the 2 eggs extra honey and 60g rice crispies
747 Cals 138 C. 46P


40g Pasta
225g 85% lean beef
500ml pomegranate juice
955 cals 113 C 49g P

100g rice crispies
50g honey
260ml 2% A2 milk
Cals 668 141 C. 17g P

Total cals 4189
Total Carbs 661
Total Protein 251
Total Fat 71

 

[LevButlerov]

Food today was

My gainer shake whey rice crispies 2 raw eggs etc

845 cals 114 C 72 P


400g basmati rice
170g cooked chicken breast
2 Quaker rice cakes
10g honey
Half cantaloupe

974. Cals 155g C. 67g P


My shake again post workout minus the 2 eggs extra honey and 60g rice crispies
747 Cals 138 C. 46P


40g Pasta
225g 85% lean beef
500ml pomegranate juice
955 cals 113 C 49g P

100g rice crispies
50g honey
260ml 2% A2 milk
Cals 668 141 C. 17g P

Total cals 4189
Total Carbs 661
Total Protein 251
Total Fat 71

now you are brining in the carbs, close to the 700 we need but 800 is the win actually

 

[Acerico34]

Leg day today was decent

Deadlift barbell

No straps ( my grip costs me a few good reps but I’d rather strengthen it than use straps atm)

405 X 5

455 X 2

315 x 6



Hack squat

4 plates x 6

3 plates x 12



Leg press

16 plates x 6

12 plates x 15



Laying leg curls

70 x 12

70x12

70x12

70x 12



Leg extensions

80x 12

110x 12

120 x 10





Seated calf raises



100lb total X 15-20

X -15

X15-20 some half reps

X 20


Food was ok

120g cream of rice 1 scoop whey

200g pasta 2 cans tuna pre training
200ml pomegranate juice
Coconut water intra

Whey 1 scoop
70g rice crispies
50g honey
160ml milk
300ml pomegranate juice

Beef and shrimp quesadilla
~ too much fat but fk it have to do it sometimes

Will do another shake before bed

have to add up the macros on the app but my training today felt solid and effective for sure.

Edit- that’s my macros with the quesadilla, I used a generic that seemed close based on my judgement.

 

[LevButlerov]

Leg day today was decent

Deadlift barbell

No straps ( my grip costs me a few good reps but I’d rather strengthen it than use straps atm)

405 X 5

455 X 2

315 x 6



Hack squat

4 plates x 6

3 plates x 12



Leg press

16 plates x 6

12 plates x 15



Laying leg curls

70 x 12

70x12

70x12

70x 12



Leg extensions

80x 12

110x 12

120 x 10





Seated calf raises



100lb total X 15-20

X -15

X15-20 some half reps

X 20


Food was ok

120g cream of rice 1 scoop whey

200g pasta 2 cans tuna pre training
200ml pomegranate juice
Coconut water intra

Whey 1 scoop
70g rice crispies
50g honey
160ml milk
300ml pomegranate juice

Beef and shrimp quesadilla
~ too much fat but fk it have to do it sometimes

Will do another shake before bed

have to add up the macros on the app but my training today felt solid and effective for sure.

Edit- that’s my macros with the quesadilla, I used a generic that seemed close based on my judgement.

16 plates on leg press? you're a beast the app maros you didnt upload? @Acerico34

 

[Acerico34]

16 plates on leg press? you're a beast the app maros you didnt upload? @Acerico34

Thanks bro I got a vid of me doing 20 pl x 10 not too long ago

There’s the macros but I had rice crispies on top to get to about just under 3800 with 614C and 193 P

pics of today’s lunch and yesterdays pasta and quesadilla ( well what was left of it )

Today’s arm workout

Arms



Bicep curls smith barbell



85x 15





X15

X15

Drop set 65x 9



Skull crushers smith ( 4 plane motion)

Top sets

95x15

95x15

115x10

115x10

95x 15



Hammers in



40s x 15

40s x 15

35x 15

35x15



Dips



25

20

20



One arm preacher on bench



35x 10

40x 10

40x 10

30x 15





Tricep cable bar push downs



110x15

110x15

110x15

Had a great pump all through and strong lifts, took 30mg Anavar pre and definitely felt it for sure

 

[LevButlerov]

Thanks bro I got a vid of me doing 20 pl x 10 not too long ago

There’s the macros but I had rice crispies on top to get to about just under 3800 with 614C and 193 P

pics of today’s lunch and yesterdays pasta and quesadilla ( well what was left of it )

Today’s arm workout

Arms



Bicep curls smith barbell



85x 15





X15

X15

Drop set 65x 9



Skull crushers smith ( 4 plane motion)

Top sets

95x15

95x15

115x10

115x10

95x 15



Hammers in



40s x 15

40s x 15

35x 15

35x15



Dips



25

20

20



One arm preacher on bench



35x 10

40x 10

40x 10

30x 15





Tricep cable bar push downs



110x15

110x15

110x15

Had a great pump all through and strong lifts, took 30mg Anavar pre and definitely felt it for sure

good arm pump i like the trice bar push but the macro we need to be close rto 280 protein for your size @Acerico34

 

[Acerico34]

Been busy running around but managed to hit macros get training in etc.

Yesterday did some traps and rear delts and forearms.

Smith barbell 225x 15 shrugs
275x 10
225x15
225x15

Cable rear delt flies
2 plates a side didn’t note.

15 reps x 4 sets

Forearms

Barbell smith 65lbx30
85x 20
65x30
65x 30


Food yesterday was

3575 cals 507 C 290 P

White rice 400g
Egg whites 250g
Eggs 2


COR 125g
Blueberries 170g
Banana 150g
Whey - 30g Protein

Whey 30g P
150ml milk
80g banana

Chicken breast 200g cooked
Basmati rice 200g cooked

3 rice cakes 50g carbs

2 can tuna
2 large russet potato
1 kombucha


Today training was Lats and quads

Seated cable row

Top sets
95x15
110 x 10
95 x 15
75 x 25
75X 20

Hack squat
3.5 plates x 15
3 plates x 12
2 plates x 20

Lat pulldowns
160 x 12
160 x 12
145 x 15
130 x 18

Pull over machine

4 plates x 15
4 plates+ 2x25s X 12
4 plates x 15

Glute press top set
The stack didn’t note X 15 each legs
Pyramided up 4 sets


Food Today

250ml egg whites
2 eggs
30g maple syrup organic
1 bagel
660Cals
83C 51P

COR 80g
Blueberries 170g
Banana 150g
Whey-30g P
Peanut butter 30g
839 Cals
134C 46P

350g white rice
Tuna 1 can
Banana 100g

664 Cals 120g carbs 44g Protein

1 scoop whey- 30g protein
130ml milk
20g rice crispies ( need to buy more)
Gatorade intra
451 Cals 65 Carbs 39 P

Post training
Urban plates restaurant dinner
Grilled chicken breast 5oz , a chicken tender , rice vegetables, a little bit of mac and some bread and a juice

1136 Cals 115 C 69P

3748 Cals 517C 248 P 81g F

I think I may have a shake and rice cakes to push me to 4k/ carbs to 600.

Really have to remember more fruit and honey on foods etc

 

[Acerico34]

Add 400g white rice
8oz ground bison
60g honey
Coconut water

Total daily cals jumped to 4783 Carbs 691 Protein 304 Fats 94

 

[LevButlerov]

Been busy running around but managed to hit macros get training in etc.

Yesterday did some traps and rear delts and forearms.

Smith barbell 225x 15 shrugs
275x 10
225x15
225x15

Cable rear delt flies
2 plates a side didn’t note.

15 reps x 4 sets

Forearms

Barbell smith 65lbx30
85x 20
65x30
65x 30


Food yesterday was

3575 cals 507 C 290 P

White rice 400g
Egg whites 250g
Eggs 2


COR 125g
Blueberries 170g
Banana 150g
Whey - 30g Protein

Whey 30g P
150ml milk
80g banana

Chicken breast 200g cooked
Basmati rice 200g cooked

3 rice cakes 50g carbs

2 can tuna
2 large russet potato
1 kombucha


Today training was Lats and quads

Seated cable row

Top sets
95x15
110 x 10
95 x 15
75 x 25
75X 20

Hack squat
3.5 plates x 15
3 plates x 12
2 plates x 20

Lat pulldowns
160 x 12
160 x 12
145 x 15
130 x 18

Pull over machine

4 plates x 15
4 plates+ 2x25s X 12
4 plates x 15

Glute press top set
The stack didn’t note X 15 each legs
Pyramided up 4 sets


Food Today

250ml egg whites
2 eggs
30g maple syrup organic
1 bagel
660Cals
83C 51P

COR 80g
Blueberries 170g
Banana 150g
Whey-30g P
Peanut butter 30g
839 Cals
134C 46P

350g white rice
Tuna 1 can
Banana 100g

664 Cals 120g carbs 44g Protein

1 scoop whey- 30g protein
130ml milk
20g rice crispies ( need to buy more)
Gatorade intra
451 Cals 65 Carbs 39 P

Post training
Urban plates restaurant dinner
Grilled chicken breast 5oz , a chicken tender , rice vegetables, a little bit of mac and some bread and a juice

1136 Cals 115 C 69P

3748 Cals 517C 248 P 81g F

I think I may have a shake and rice cakes to push me to 4k/ carbs to 600.

Really have to remember more fruit and honey on foods etc

Add 400g white rice
8oz ground bison
60g honey
Coconut water

Total daily cals jumped to 4783 Carbs 691 Protein 304 Fats 94

You're looking ripped :d love the macros but again lets push the carbs even more towards clean 700+ @Acerico34 finally our Team USA showing off the Bison

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[LH5515]

Been busy running around but managed to hit macros get training in etc.

Yesterday did some traps and rear delts and forearms.

Smith barbell 225x 15 shrugs
275x 10
225x15
225x15

Cable rear delt flies
2 plates a side didn’t note.

15 reps x 4 sets

Forearms

Barbell smith 65lbx30
85x 20
65x30
65x 30


Food yesterday was

3575 cals 507 C 290 P

White rice 400g
Egg whites 250g
Eggs 2


COR 125g
Blueberries 170g
Banana 150g
Whey - 30g Protein

Whey 30g P
150ml milk
80g banana

Chicken breast 200g cooked
Basmati rice 200g cooked

3 rice cakes 50g carbs

2 can tuna
2 large russet potato
1 kombucha


Today training was Lats and quads

Seated cable row

Top sets
95x15
110 x 10
95 x 15
75 x 25
75X 20

Hack squat
3.5 plates x 15
3 plates x 12
2 plates x 20

Lat pulldowns
160 x 12
160 x 12
145 x 15
130 x 18

Pull over machine

4 plates x 15
4 plates+ 2x25s X 12
4 plates x 15

Glute press top set
The stack didn’t note X 15 each legs
Pyramided up 4 sets


Food Today

250ml egg whites
2 eggs
30g maple syrup organic
1 bagel
660Cals
83C 51P

COR 80g
Blueberries 170g
Banana 150g
Whey-30g P
Peanut butter 30g
839 Cals
134C 46P

350g white rice
Tuna 1 can
Banana 100g

664 Cals 120g carbs 44g Protein

1 scoop whey- 30g protein
130ml milk
20g rice crispies ( need to buy more)
Gatorade intra
451 Cals 65 Carbs 39 P

Post training
Urban plates restaurant dinner
Grilled chicken breast 5oz , a chicken tender , rice vegetables, a little bit of mac and some bread and a juice

1136 Cals 115 C 69P

3748 Cals 517C 248 P 81g F

I think I may have a shake and rice cakes to push me to 4k/ carbs to 600.

Really have to remember more fruit and honey on foods etc

Nice update bro. 3.5plates x 15 reps on Hak squat is big

Food looks delicious

 

[rizzlekdizzle]

Dang we don’t get bison in Oz would love to try some

 

[waggat]

Been busy running around but managed to hit macros get training in etc.

Yesterday did some traps and rear delts and forearms.

Smith barbell 225x 15 shrugs
275x 10
225x15
225x15

Cable rear delt flies
2 plates a side didn’t note.

15 reps x 4 sets

Forearms

Barbell smith 65lbx30
85x 20
65x30
65x 30


Food yesterday was

3575 cals 507 C 290 P

White rice 400g
Egg whites 250g
Eggs 2


COR 125g
Blueberries 170g
Banana 150g
Whey - 30g Protein

Whey 30g P
150ml milk
80g banana

Chicken breast 200g cooked
Basmati rice 200g cooked

3 rice cakes 50g carbs

2 can tuna
2 large russet potato
1 kombucha


Today training was Lats and quads

Seated cable row

Top sets
95x15
110 x 10
95 x 15
75 x 25
75X 20

Hack squat
3.5 plates x 15
3 plates x 12
2 plates x 20

Lat pulldowns
160 x 12
160 x 12
145 x 15
130 x 18

Pull over machine

4 plates x 15
4 plates+ 2x25s X 12
4 plates x 15

Glute press top set
The stack didn’t note X 15 each legs
Pyramided up 4 sets


Food Today

250ml egg whites
2 eggs
30g maple syrup organic
1 bagel
660Cals
83C 51P

COR 80g
Blueberries 170g
Banana 150g
Whey-30g P
Peanut butter 30g
839 Cals
134C 46P

350g white rice
Tuna 1 can
Banana 100g

664 Cals 120g carbs 44g Protein

1 scoop whey- 30g protein
130ml milk
20g rice crispies ( need to buy more)
Gatorade intra
451 Cals 65 Carbs 39 P

Post training
Urban plates restaurant dinner
Grilled chicken breast 5oz , a chicken tender , rice vegetables, a little bit of mac and some bread and a juice

1136 Cals 115 C 69P

3748 Cals 517C 248 P 81g F

I think I may have a shake and rice cakes to push me to 4k/ carbs to 600.

Really have to remember more fruit and honey on foods etc

Meals and macros looking good mate!

Nice weights on those hack squats too.

Looking jacked as in those photos!

 

[Dreamer]

Add 400g white rice
8oz ground bison
60g honey
Coconut water

Total daily cals jumped to 4783 Carbs 691 Protein 304 Fats 94

Nice macros man, coconut water is elite too

 

[Acerico34]

You're looking ripped :d love the macros but again lets push the carbs even more towards clean 700+ @Acerico34 finally our Team USA showing off the Bison

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

Fk more food than that ? That was a lot Im usually at 41/4200 cals 600 carbs . Pushing them around WO though

 

[Acerico34]

Dang we don’t get bison in Oz would love to try some

I don’t remember eating it in the UK either !

 

[Acerico34]

Meals and macros looking good mate!

Nice weights on those hack squats too.

Looking jacked as in those photos!

Thanks brother !

 

[LevButlerov]

Fk more food than that ? That was a lot Im usually at 41/4200 cals 600 carbs . Pushing them around WO though

you can do it easy I think you're ripped and big enough to grow it @Acerico34

 

[Acerico34]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

 

[LevButlerov]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

you should rest deload so no injury

whats is that ZPHC from? is that DS?

and love the meal pics hardcore @Acerico34 refeed

 

[Acerico34]

you should rest deload so no injury

whats is that ZPHC from? is that DS?

and love the meal pics hardcore @Acerico34 refeed

Yea DS , who I use when I’m in a rush.

I feel like everyday is a refeed atm

My biceps can definitely do with a deload/rest for sure. Don’t want an injury, this past 2.5 yrs been the longest consistency in my adult life . I took 3 separate 7 day vacations in this time where I didn’t train ate more relaxed etc

 

[Mobster]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

Doing what?

 

[Mobster]

I don’t remember eating it in the UK either !

I have had it via Iceland who used (name will come to me later) an exotic meats brand

 

[LevButlerov]

Yea DS , who I use when I’m in a rush.

I feel like everyday is a refeed atm

My biceps can definitely do with a deload/rest for sure. Don’t want an injury, this past 2.5 yrs been the longest consistency in my adult life . I took 3 separate 7 day vacations in this time where I didn’t train ate more relaxed etc

thats perfect love that @domestic-supply.com touchdown ZPHC is legit

and biceps need a deload lets do a full leg push

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

 

[stevesmi]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

@Acerico34 nice job on the podcast! you did a great job coming on and sharing your journey with us

 

[ceo]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

Bros, that food reminds me of back in Alabama when we used to go to the sports bar and watch the game. Don't want to get too greedy though, eating junk food too often. @Acerico34

 

[ROIDDERS]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

It's good that you're posting even the junk food that you're eating. @Acerico34 being honest about that stuff is very good and it shows that you're just a normal guy.

 

[Ulter]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

@Acerico34 would like to see more alpha eating. i don't like to see junk food eaten like this. too much gut food! lol

 

[2Thick]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

Make sure you're loading up on the healing peptides. I would get BPC personally. Try injecting it near the injury. That should help calm it down. @Acerico34

 

[Acerico34]

i know the junk food does mess with my gut I shouldn’t really mess with it. I have been taking BPC and TB as well but this left bicep/forearm is quite tender/sore even just typing on my phone

 

[Acerico34]

Doing what?

How did I overtrain my bicep? I did a 45m sesh on them on a Thursday then did some forearms end of Friday then a heavy pull on the Sunday with a mate.
it’s more so the left forearm at the top. A few more days and some peptides should do it good, maybe up to a week

 

[Acerico34]

@Acerico34 nice job on the podcast! you did a great job coming on and sharing your journey with us

thanks mate of course

 

[Noah Wixx]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

nothing wrong with a little fun that is controlled and within reason.

 

[Tiger Salman Khan]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

@Acerico34 give it ample rest to recover.....

 

[ballin2504]

I need to rest my left bicep/forearm I overtrained it slightly end of last week. Legs and core/cardio for a few days. Diet has been clean since a little fuckery on Friday and Saturday nights with junk food and 2 beers still hit macros of course, slightly over on fats obviously.

some pics of food and GH drop

@Acerico34 love the touchdown picture. I need to get me some gh

 

[LevButlerov]

thanks mate of course

just listening to your podcast awesome @Acerico34 are you ok?

 

[Acerico34]

little update, I needed to rest the right arm so I did a bit of cardio all last week some running, stairs , walking and lost ~3lb glycogen even eating 4k+ 600 Carbs. On the plus side cardio has opened up my appetite some. Been doing 4k - 4.2k 600+ carbs pretty consistently, but I realise I probably need more.
Did 10 units rapid slin pre breakfast and was a great day training and eating. I remembered why I was enjoying it back In 2020 with Tren & slin low test with GH. Might have to do that again.

New stack I’m trying
200 Test E
80 Primo E
60 NPP
A week - I don’t like using AI it fks my lipids, I’m going to feel this out and may add more primo NPP. For now I feel much better on a lower dose,


Rear delt dbl flies

40s x 8 40s x 8

35x8-10 35x 8-10



Plated shrugs

6 plates x 1

5 plates x4-5

X 4-5

4 platesx 12-14



Rear delt cable flies

40x10

40 x 10

40x 10

40x 10



Upright cable rows



4 sets assenting up from 50lb to 80/90

X 12 reps







Same evening



Bicep curls cable 70lb x 8 x 3 sets



Tricep bbl skull crushers



115 x 8

115 x 8

115 x 7



Bicep dbl curls

50s single arm 1 at a time x 8

40x 10/12

40 x 8

30 x 12

30 same time x 15



Overhead extensions

30 x 12

35 x 10

40 x 8

40 x 4

 

[Acerico34]

Food today was

70g rice crispies
50g whey
140ml milk
35g honey
3 dates
Bannana 130g

350g rice
250g ground turkey breast
150g Fage yogurt
2 dates

100g cream of rice
130g banana
2 dates

350g rice
250g turkey
150g yogurt
200ml coconut water

About to eat another rice and turkey portion and add it all up, so far it’s 3200 500 C 220 P will finish on 4200ish

My weight popped back up to 228/230 after pining the little bit of primo and npp

 

[LevButlerov]

little update, I needed to rest the right arm so I did a bit of cardio all last week some running, stairs , walking and lost ~3lb glycogen even eating 4k+ 600 Carbs. On the plus side cardio has opened up my appetite some. Been doing 4k - 4.2k 600+ carbs pretty consistently, but I realise I probably need more.
Did 10 units rapid slin pre breakfast and was a great day training and eating. I remembered why I was enjoying it back In 2020 with Tren & slin low test with GH. Might have to do that again.

New stack I’m trying
200 Test E
80 Primo E
60 NPP
A week - I don’t like using AI it fks my lipids, I’m going to feel this out and may add more primo NPP. For now I feel much better on a lower dose,


Rear delt dbl flies

40s x 8 40s x 8

35x8-10 35x 8-10



Plated shrugs

6 plates x 1

5 plates x4-5

X 4-5

4 platesx 12-14



Rear delt cable flies

40x10

40 x 10

40x 10

40x 10



Upright cable rows



4 sets assenting up from 50lb to 80/90

X 12 reps







Same evening



Bicep curls cable 70lb x 8 x 3 sets



Tricep bbl skull crushers



115 x 8

115 x 8

115 x 7



Bicep dbl curls

50s single arm 1 at a time x 8

40x 10/12

40 x 8

30 x 12

30 same time x 15



Overhead extensions

30 x 12

35 x 10

40 x 8

40 x 4

good you doing more cardio its good for you and nice skull crushers huge 115! @Acerico34
you doing slin post training?

Food today was

70g rice crispies
50g whey
140ml milk
35g honey
3 dates
Bannana 130g

350g rice
250g ground turkey breast
150g Fage yogurt
2 dates

100g cream of rice
130g banana
2 dates

350g rice
250g turkey
150g yogurt
200ml coconut water

About to eat another rice and turkey portion and add it all up, so far it’s 3200 500 C 220 P will finish on 4200ish

My weight popped back up to 228/230 after pining the little bit of primo and npp

good meals today strong food! protein can push to 250 if you can!

thank you for the shout out on the podcast, good episode https://www.evolutionary.org/evolutionary-org-678-interview-with-evo-brother-acerico34/
you have been promoted to EVO VIP podcast congratulations!

 

[Acerico34]

good you doing more cardio its good for you and nice skull crushers huge 115! @Acerico34
you doing slin post training?

good meals today strong food! protein can push to 250 if you can!

thank you for the shout out on the podcast, good episode https://www.evolutionary.org/evolutionary-org-678-interview-with-evo-brother-acerico34/
you have been promoted to EVO VIP podcast congratulations!

(I had typed this out Tuesday morning mostly but been super busy)

of course brother your always first here and pushed me to up carbs which is working well but hard to maintain. I do Slin either before breakfast or with post meal, pre training always been attractive but I’ll pass as I train very intense often.

Food Monday legs was

50g rice crispers
30g honey
300ml milk
3 dates
2 scoop whey
140gm banana

Cals 947 Carbs 164 protein 67

350g white rice
200g 93% turkey
40g honey
2 dates
Coconut water 500ml
Cals 1044 Carbs 182 Protein 50

Prework out meal

150g rice
150g turkey 93%
Rice crispies
35g honey
150ml milk A2
2 dates
Cals 888 Carbs 151 Protein 44

Post workout
Rice crispies 50g
Bannana 140g
Honey 37g
Whey 2 scoop
Milk 150g
date 3
Cals 906 carbs 167 Protien 62

Ground turkey 100g
Pasta dry 130g
Pasta sauce marinara 150g
Parmesan 30g
Grass fed butter 15g
Gatorade 500ml
Cals 1047 Carbs 141 P 48

Totals Cals 4832 Carbs 805 Protein 271 Fats 77

Legs was

Squat 275lb x 8 x 8 x 8 x 8 x8

Hack squats 3 plates x 8
3 plates x 8
2.5 pl x 12
2.5pl x 12
2.5pl x 12

Leg extensions
130 x 10
130 x 10
130x 10
130 x 10
130x 10

Igf 1 30mcg / 12 iu rapid insulin post with post shake , legs were/are sore .

Delts day before was

Smith machine OHP

2x45 each side x 8
2.5 plates a side x 4/5
2 plates & 2 10s each side X 6
2 plates a side X 8 with spot on last
1.5 plates a side x 12

Side raises
40s X 10
45 x 8 form bad after 6
40 X 8
25 x 15

Front raises
25 x 12
30x8
25X10
20X 15

 

[BritishCanadian]

(I had typed this out Tuesday morning mostly but been super busy)

of course brother your always first here and pushed me to up carbs which is working well but hard to maintain. I do Slin either before breakfast or with post meal, pre training always been attractive but I’ll pass as I train very intense often.

Food Monday legs was

50g rice crispers
30g honey
300ml milk
3 dates
2 scoop whey
140gm banana

Cals 947 Carbs 164 protein 67

350g white rice
200g 93% turkey
40g honey
2 dates
Coconut water 500ml
Cals 1044 Carbs 182 Protein 50

Prework out meal

150g rice
150g turkey 93%
Rice crispies
35g honey
150ml milk A2
2 dates
Cals 888 Carbs 151 Protein 44

Post workout
Rice crispies 50g
Bannana 140g
Honey 37g
Whey 2 scoop
Milk 150g
date 3
Cals 906 carbs 167 Protien 62

Ground turkey 100g
Pasta dry 130g
Pasta sauce marinara 150g
Parmesan 30g
Grass fed butter 15g
Gatorade 500ml
Cals 1047 Carbs 141 P 48

Totals Cals 4832 Carbs 805 Protein 271 Fats 77

Legs was

Squat 275lb x 8 x 8 x 8 x 8 x8

Hack squats 3 plates x 8
3 plates x 8
2.5 pl x 12
2.5pl x 12
2.5pl x 12

Leg extensions
130 x 10
130 x 10
130x 10
130 x 10
130x 10

Igf 1 30mcg / 12 iu rapid insulin post with post shake , legs were/are sore .

Delts day before was

Smith machine OHP

2x45 each side x 8
2.5 plates a side x 4/5
2 plates & 2 10s each side X 6
2 plates a side X 8 with spot on last
1.5 plates a side x 12

Side raises
40s X 10
45 x 8 form bad after 6
40 X 8
25 x 15

Front raises
25 x 12
30x8
25X10
20X 15

Killing it brother

 

[Acerico34]

Been a busy week so far with clients, family etc

Food was being tracked well past 2 weeks ensured I had between 600-700 carbs every day with 805 on leg day Monday. Calories averaging 4300 betwen 3800 and 4700. I think I naturally calorie/ carb cycle depending on output.

also liking this lower test 200/250 and a touch of primo and npp did 80/60mg last week doing 100 P 90 N going forward.

My E2 must have been running high my last blast and no wonder i plateaued, I was feeling tired etc and holding a good amount of water. I’ll post a pic of how I look now.

I’m going to hit 3 exercises 5 heavy sets for chest,l today. Been liking it my legs are sore from Monday just right

 

[Acerico34]

Killing it brother

Thank you bro I’m trying man ha, if I can get the food right I’m good

 

[Acerico34]

Honestly never thought I’d look like this at 227lb

After almost 2 years consistency , the longest ever since age 22/23.

my nutrition tracking has only been 80%of the time past 9 months . But the rest of the time I’m eating the same foods so probably just short on carbs .

 

[Acerico34]

Lats

T bar rows

3 plates x 8

3 plates x 8

3 plates x 8

3 pl X 9

3.5 pl X 9

2 pl x 18



Lat pulldown

150 x 8

130x 8

130 x 10

130 x9



Left bicep forearm too sore ( crazy pump idk tbh )



Right lat pull down only ( right side weaker all through rear delt etc/ major imbalance idk why )



50 x 10

50 x10



Dbl pullovers



80 x 8

90x8

100 x8



Cable pulll overs

60 x had to stop left arm In agony :/

 

[Acerico34]

good you doing more cardio its good for you and nice skull crushers huge 115! @Acerico34
you doing slin post training?

good meals today strong food! protein can push to 250 if you can!

thank you for the shout out on the podcast, good episode https://www.evolutionary.org/evolutionary-org-678-interview-with-evo-brother-acerico34/
you have been promoted to EVO VIP podcast congratulations!

Slin pre breakfast or pre post meal 12iu about 180-230 carbs

 

[LevButlerov]

Slin pre breakfast or pre post meal 12iu about 180-230 carbs

good level