Approved Log IFBB Debut Journey - Bodybuilding Prep Cycle Log with Team UGL OZ

[justapotato]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

 

[justapotato]

@LevButlerov @UGL OZ
@UGL OZ Support Rep

 

[Demon_throne]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Great log entree brother

Do you have a preference for season a or c?

 

[Freki]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Looking magic
And pushing some huge numbers too
Will be watching and following bro

 

[justapotato]

Looking magic
And pushing some huge numbers too
Will be watching and following bro

thanks bro

 

[justapotato]

Great log entree brother

Do you have a preference for season a or c?

No preference bro just playing it by ear, just had a newborn few weeks ago and some life things occur within family that may linger around this year so ive given myself either timeline

will still prep for season c in the next month and get shredded for it and see how we go worst case we reverse out into another build and then prep over chrissy for season a

 

[Demon_throne]

No preference bro just playing it by ear, just had a newborn few weeks ago and some life things occur within family that may linger around this year so ive given myself either timeline

will still prep for season c in the next month and get shredded for it and see how we go worst case we reverse out into another build and then prep over chrissy for season a

Think that sounds like a plan be ready for c and if things with Bub/ at home and not in the right position you can essentially grow into season a keeping conditioning

 

[LevButlerov]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

love your new log and your transformation you've done amazing with your body and look amazing @justapotato EVO family support! waiting to see how you do and step on stage!

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

 

[Yuri]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Killer bro, very excited to see the prep unfold even more so!

 

[Dreamer]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Looking great brother, abs staying tight and you have some nice detail through your back.
Killer log

 

[justapotato]

@Demon_throne @Yuri @Dreamer @LevButlerov

thank you brothers

 

[Mobster]

I'm looking forward to the prep stage

 

[stevesmi]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

@justapotato I like the lateral raise and the supported T-bar rows. Those are looking really nice.

 

[ceo]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Bros, really nice on this. I like the cable pull over and the close grip seated cable rows; those are good back-to-back. @justapotato

 

[Ulter]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

You definitely have what it takes to go far at the bodybuilding shows. @justapotato the way you're cut and the way you're shredded is very impressive.

 

[ROIDDERS]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

@justapotato what I like about you is how ripped you are, absolutely shredded. Your body fat keeps getting leaner and leaner; that is so hard to do.

 

[2Thick]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Man, you are an absolute beast! This is a great way to throw around the iron. I'm impressed and your physique is looking outstanding. @justapotato

 

[waggat]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Man crazy to think you've only been training for 11 months!

Those workouts look good. Some big weights there on the hack squats and RDL's.

Looking really good in the photos. Back and quads are awesome!

 

[HarleyGuy]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Pumped for your new log brother! You look WAY bigger than 176lbs too!! Impressive. I can see you're really pushing it in those workouts and getting crazy PR's everywhere, nice work!

50mg Slupp332 Daily

I take 2mg ED and @liftedlivingwithlegacy takes 1mg whereas @LH5515 takes 20mg preworkout and I think you might have the highest dose on EVO so far. Those are just some examples of the dosing spread amongst the bros. There's such a wide girth between doses with this new peptide I'm really curious how you're liking the high dose of the SLUPP?

 

[justapotato]

Man crazy to think you've only been training for 11 months!

Those workouts look good. Some big weights there on the hack squats and RDL's.

Looking really good in the photos. Back and quads are awesome!

Thanks bro! Yeah man i love throwing around some weight been playing around with different rep ranges to break through plateaus and its working

 

[justapotato]

Pumped for your new log brother! You look WAY bigger than 176lbs too!! Impressive. I can see you're really pushing it in those workouts and getting crazy PR's everywhere, nice work!


I take 2mg ED and @liftedlivingwithlegacy takes 1mg whereas @LH5515 takes 20mg preworkout and I think you might have the highest dose on EVO so far. Those are just some examples of the dosing spread amongst the bros. There's such a wide girth between doses with this new peptide I'm really curious how you're liking the high dose of the SLUPP?

Thank you brother extra calories definitely helps with getting PRs all the time some exercises i might get stuck on for a month but i stick to it and eventually break thru them!

As for the SLU, how do you find 2mg bro? on 50mg definitely increased sweating/bodyheat have also noticed energy is consistent from waking to bed time no real energy dips.
ive dropped it two weeks ago and reintroduced the last day or two and i can attest to the energy difference

 

[LH5515]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

Welcome brother. Looking great!

Following for sure!!

 

[HarleyGuy]

As for the SLU, how do you find 2mg bro? on 50mg definitely increased sweating/bodyheat have also noticed energy is consistent from waking to bed time no real energy dips.
ive dropped it two weeks ago and reintroduced the last day or two and i can attest to the energy difference

This is super interesting. I'm reading the same feedback anecdotally from bros running 20-50mg and yet at 2mg I feel the heat as well (slightly) and also get a mild face flush as if I just subQ'd some PT141 or MT2. The face flush lasts longer sometimes half the day and it's not every time but about half the time.

Dave Crosland and Scott McNally discuss SLUPP at length including bringing on some organic chemistry gurus (Dr. Dean St. Mart) and the consensus was that 1mg is considered a high dose. Both Dave and Dr. St.Mart ran no more than 500mcg. I have a link to them discussing and quoting scientific studies showing that it fires on all cylinders in the mcg range of dosing and more than that just serves to tax the system and cause fatigue; DM me if you want the link as it's an off EVO podcast with physicians as guests.

 

[LH5515]

whereas @LH5515 takes 20mg preworkout

Still playing around with my sweet spot. So far from a gym performance Perspective - I’ve found 20mg really helps enrgy and endurance. I also train 5am but so far haven’t needed to introduce a PM dose to keep me going through the day…

I know my boy @Allupfromhere does 50mg x 2 daily.

 

[HarleyGuy]

I know my boy @Allupfromhere does 50mg x 2 daily.

Well hot damn @Allupfromhere takes the trophy then for highest dose I've seen! I stand corrected!

I'm really trying to get to the bottom of the dosing of this as well as why my SLUPP reconstituted so clear in BAC water when it's supposed to be so hydrophobic. The SLUPP vials I get from @biogenix are also 5mg so I'm really ping ponging back and forth between what dose is the effective dose as well as whether it's a reconstitute candidate for BAC water because what I saw in real time was it reconstitute clear and no different than GH or a GLP1 does. What I do know is that SLUPP oral ought to be in enteric capsules to avoid passing the stomach environment (and hence getting chewed to ratshit).

Maybe Allup will chime on this topic. One thing I rejected right away is some feedback out there (off EVO) that you need to use DMSO to reconstitute and pin SLUPP subQ... screw that! LOL.

 

[Allupfromhere]

Well hot damn @Allupfromhere takes the trophy then for highest dose I've seen! I stand corrected!

I wouldnt ever suggest someone taking that dose as a starting point. I more so experimenting to see if there is a somewhat "ceiling" to where possible over stimulation can out weight productive returns.

Have i noticed a difference from 5, 10, 25, 50, 100mg daily? Yes for sure.

How long could this be maintained at higher doses before having an adverse effect?
Well i genuinely believe that this is situational and environmentally dependent..

Ill explain, 5 or so weeks back is where i reached my dose of 100mg. Same caloric intake right up until yesterday. Very similar weeks of out put also, with some slight variance.

Bodyfat % was much higher and i never felt any signs of fatigue.

For transparency i was also running 2mg mots c daily, 10mg Methylene Blue and 100mg 5 amino 1mq.

So the environment here was i still had plenty of body fat for potential lypolysis and oxidation for energy conversion through the mitochondria for times of day when carbohydrates were lower. Basically flicking the fuel source switch when one was less available.

However, last week was where i seen a reverse effect.. could this soley be the slu, no i dont believe that. Was it the combination of mito upregulators with what was now a changed environment went it come to available fat stores? Possibly.

But fatigue had smashed me like a 20T wrecking ball. Last friday i was fucked..
So fatigued i was pouring water on my fave just to make the drive home.

There are so many factors still at play here and its extremely difficult to pin point the exact culprit as one thing can always have a compound effect on the next.

Fatigued slowly sets in, cals still low and now sleep is effected causing a reapeted domino effect on all the negatives that have caused the shift in the first place.

I restructured my days, through in a refeed and woke up even leaner and fuller on sunday morning.

So what im trying to say is find an effective dose that is assisting you with desired results but firstly always making sure every boxes are ticked first as its never a single tool or compound thay will every be responsible for an entire setting.

I'm really trying to get to the bottom of the dosing of this as well as why my SLUPP reconstituted so clear in BAC water when it's supposed to be so hydrophobic.

Bro surley your not saying that your making judgement of molecular dispersion of a compound based on what you can see with the human eye? Lol

One thing I rejected right away is some feedback out there (off EVO) that you need to use DMSO to reconstitute and pin SLUPP subQ... screw that! LOL.

 

[HarleyGuy]

I wouldnt ever suggest someone taking that dose as a starting point. I more so experimenting to see if there is a somewhat "ceiling" to where possible over stimulation can out weight productive returns.

Have i noticed a difference from 5, 10, 25, 50, 100mg daily? Yes for sure.

How long could this be maintained at higher doses before having an adverse effect?
Well i genuinely believe that this is situational and environmentally dependent..

Ill explain, 5 or so weeks back is where i reached my dose of 100mg. Same caloric intake right up until yesterday. Very similar weeks of out put also, with some slight variance.

Bodyfat % was much higher and i never felt any signs of fatigue.

For transparency i was also running 2mg mots c daily, 10mg Methylene Blue and 100mg 5 amino 1mq.

So the environment here was i still had plenty of body fat for potential lypolysis and oxidation for energy conversion through the mitochondria for times of day when carbohydrates were lower. Basically flicking the fuel source switch when one was less available.

However, last week was where i seen a reverse effect.. could this soley be the slu, no i dont believe that. Was it the combination of mito upregulators with what was now a changed environment went it come to available fat stores? Possibly.

But fatigue had smashed me like a 20T wrecking ball. Last friday i was fucked..
So fatigued i was pouring water on my fave just to make the drive home.

There are so many factors still at play here and its extremely difficult to pin point the exact culprit as one thing can always have a compound effect on the next.

Fatigued slowly sets in, cals still low and now sleep is effected causing a reapeted domino effect on all the negatives that have caused the shift in the first place.

I restructured my days, through in a refeed and woke up even leaner and fuller on sunday morning.

So what im trying to say is find an effective dose that is assisting you with desired results but firstly always making sure every boxes are ticked first as its never a single tool or compound thay will every be responsible for an entire setting.


Bro surley your not saying that your making judgement of molecular dispersion of a compound based on what you can see with the human eye? Lol

Now THAT is the @Allupfromhere mito clinic I was looking for! Great read.

Bro surley your not saying that your making judgement of molecular dispersion of a compound based on what you can see with the human eye? Lol

@LevButlerov and I have been chatting in my log about how the expected recon appearance of SLUPP is generally viewed as ‘milky’. I tagged you twice in the ongoing conversation last week and this week. So yes it reconning so clear wasn’t expected. I’m not near as versed as you on mito peps but in general I’m going to assume that question was rhetorical in terms of molecular dispersion correlating to the appearance via the human eye LOL.

If for example my GHK didn’t recon royal blue yes I’d question it. A peptide that is apparently supposed to be milky and recons clear yes I’m wondering what’s up. As far as solubility and dispersion I’m aware that’s not something you can ‘eyeball’ because we can’t see molecules nor enjoy the dance of Brownian motion before our eyes.

 

[Allupfromhere]

I’m going to assume that question was rhetorical in terms of molecular dispersion correlating to the appearance via the human eye LOL.

Hahaha yeah brother it was

No i believe its something to do with the formation of micelles where the compound itself can be carried in water rather then disolved. It can still give super clear visibility but the amount of the compound being carried in these formed micelles will differ ultimately resulting in inconsistent dosing.

 

[HarleyGuy]

Hahaha yeah brother it was

Lol I figured and I had a good chuckle when I read it. But then was like huh? Wait no, I better explain LOL.

No i believe its something to do with the formation of micelles where the compound itself can be carried in water rather then disolved. It can still give super clear visibility but the amount of the compound being carried in these formed micelles will differ ultimately resulting in inconsistent dosing

Ahhhh ok this is what I was worried about. So when I’m dosing 10iu one day vs the other I might get 500mcg Monday and then 2mg Tuesday. This actually crossed my mind and I think this did happen because my last dose of it I had a much more noticeable effect.

I love when you talk dirty and say micelles too. Like all the SLUPP are bundled up in their own little packets of fallopian tubes, I hear ya I’m readin ya now. I’m on it.

 

[Allupfromhere]

Ahhhh ok this is what I was worried about. So when I’m dosing 10iu one day vs the other I might get 500mcg Monday and then 2mg Tuesday. This actually crossed my mind and I think this did happen because my last dose of it I had a much more noticeable effect.

Im happy you didnt ask me how significant this can happen because i have absolutely no idea lol. But as you say anecdotal response is all we could possibly go off as lifestyle guys.

I love when you talk dirty and say micelles too. Like all the SLUPP are bundled up in their own little packets of fallopian tubes, I hear ya I’m readin ya now. I’m on it.

I can even deny it.. fuck some of the qoutes you say truely crack me up

 

[HarleyGuy]

Im happy you didnt ask me how significant this can happen because i have absolutely no idea lol. But as you say anecdotal response is all we could possibly go off as lifestyle guys.

I can even deny it.. fuck some of the qoutes you say truely crack me up

It’s mutual bro. When you get going I think you have the trophy for most guy laughs. And when @LevButlerov goes on his shut down zingers at the shiller accusers. You’re both my fave. @Noah Wixx too has a really dry and super funny sense of humour that shows itself once in a blue moon.

Now… having said all that instead of micro penis could we crank that insult up a notch and name call someone as having a micelle penis? If that’s makes sense if micelles are tubular I’m using it

 

[ballin2504]

Starting a new thread,

173cm, 31 years old.

Trained for 11 months, documenting my journey to the stage.

Currently in a build phase (calorie surplus) prepping for Season C IFBB Classic physique, few more weeks will be into a health phase and starting prep.

itll either be a 2026 Season C Debut (September) Or 2027 Season A (April) Nonetheless all will be documented in here.

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

LOWER 1

Hip adduction
75kgx15 PR
75kgx12

Hip abduction
60kgx8 PR
58kgx14 PR

Leg extension
117kgx12 PR
101kgx16 PR

Hack squat
130kgx15 PR
120kgx9


Seated Leg curl
89kgx15 PR
82kgx11

Romanian Deadlift
190kgx7 PR
190kgx6

Standing Calf raise machine
65kgx15
210kgx19 PR
210kgx16
210kgx16
210kgx12

UPPER 2

Machine Pec fly
103kgx16 PR
103kgx12

Machine Flat chest press
68kgx16 PR
68kgx13

Cable Pullover (Rope)
40kgx13 PR
40kgx10 PR

Close Grip Seated Cable Row
82kgx8 PR
72.5kgx12

Db Lateral Raise
10kg each arm x 25 PR
10kg each arm x 21
7.5kg each arm x 25

Chest Supported Tbar Row
60kgx15 PR
60kgx11

Tricep Extension Cable Ez Bar
36.25kgx14 PR
32.85kgx20 PR

Ez Bar Cable Curl
15kgx26 PR
15kgx21


Notes:

Waist staying tight and measurements up by 1cm this week - Quads, bis, Calves.
Strength im taking the piss out of, being well fed, hydrated during pre and post workout is making everything so easy.

@justapotato glad to see you have another log up. You’re looking really good man! Can’t wait to see how you progress here

 

[justapotato]

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

UPPER 1

Machine Pec dec
105.5kgx16 PR
105.5kgx10

Machine pin loaded chest press
75kgx15 PR
75kgx10

cable pullover with rope
40kgx13
25kgx25 PR

close grip seated row
82.5kgx12 PR
82.5kgx8
75kgx15

Tricep pushdown ez bar cable
36.25 x 13
32.85 x 15

overhead extension cable vulcan straps *new*
10kgx15
10kgx15

ez bar cable curl
17.5kgx25 Pr
17.5kgx20
17.5kgx17

 

[aquadux]

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

UPPER 1

Machine Pec dec
105.5kgx16 PR
105.5kgx10

Machine pin loaded chest press
75kgx15 PR
75kgx10

cable pullover with rope
40kgx13
25kgx25 PR

close grip seated row
82.5kgx12 PR
82.5kgx8
75kgx15

Tricep pushdown ez bar cable
36.25 x 13
32.85 x 15

overhead extension cable vulcan straps *new*
10kgx15
10kgx15

ez bar cable curl
17.5kgx25 Pr
17.5kgx20
17.5kgx17

Looking good bro

 

[LevButlerov]

Coach: Coach R.ap

Weight currently fasted 80.7kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

UPPER 1

Machine Pec dec
105.5kgx16 PR
105.5kgx10

Machine pin loaded chest press
75kgx15 PR
75kgx10

cable pullover with rope
40kgx13
25kgx25 PR

close grip seated row
82.5kgx12 PR
82.5kgx8
75kgx15

Tricep pushdown ez bar cable
36.25 x 13
32.85 x 15

overhead extension cable vulcan straps *new*
10kgx15
10kgx15

ez bar cable curl
17.5kgx25 Pr
17.5kgx20
17.5kgx17

wow ripped and big true size for team CORE @Core Pharma @justapotato

 

[justapotato]

wow ripped and big true size for team CORE @Core Pharma @justapotato

not far off there lev its team ugloz

mustve been a long week

 

[justapotato]

Looking good bro

thank you bro you looking jacked yourself

 

[LevButlerov]

not far off there lev its team ugloz

mustve been a long week

Sorry about that I thought you're team Core

 

[justapotato]

Sorry about that I thought you're team Core

working too hard maybe its time for a holiday

 

[LevButlerov]

working too hard maybe its time for a holiday

holiday no need you should push it

 

[justapotato]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

 

[LevButlerov]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

looking good and really nice hack 140 is huge @justapotato

 

[stevesmi]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

@justapotato good job on the leg training. I like the hack squat, hip up abduction, leg curls, and all the other stuff you're doing.

 

[Mobster]

Impressive calves

 

[ceo]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

bros, amazing on this workout. It is looking really strong. I like the hip training and I like the hack squats. @justapotato

 

[ROIDDERS]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

I don't remember you being that vascular looking insane. @justapotato on a leg day seeing those veins popping like that is something to behold.

 

[2Thick]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

@justapotato your physique is looking definitely on point. The abs are pumping amazingly well. I would have thought you train your abs day in and day out as well because they're so hard.

 

[Ulter]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

You are a beast. I've seen some good leg training sessions but this one is very solid. @justapotato

 

[James Creeper]

Much respect, you are looking good are diet is in. Can't wait to see where you take yourself.

 

[Lilbrods]

Let’s gooo my boi one to watch for his debut my evo fam

 

[RoySimpson]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

@justapotato Awesome work bro! Looking great!

 

[LH5515]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

Awesome update man! Details are great

Leg session on point. Calves on fire lol vascularity next level physique generally looking dialled in. Consistency paying off

Breakfast “rice flour”. Is this equivalent to cream-of-rice? Been trying to find as apparently better / leave heavy than oats as a PWO meal - but struggle at Woolworths / Coles (online via supp stores are overpriced)

 

[justapotato]

Awesome update man! Details are great

Leg session on point. Calves on fire lol vascularity next level physique generally looking dialled in. Consistency paying off

Breakfast “rice flour”. Is this equivalent to cream-of-rice? Been trying to find as apparently better / leave heavy than oats as a PWO meal - but struggle at Woolworths / Coles (online via supp stores are overpriced)

Thank you brother!
yeah rice flour is cream of rice

its way better than oats because oats takes ages to digest and can leave you feeling bloated bro. In off season when carbs are high you can even smash cream of rice multiple times a day and it tastes like a nice pudding

just a tip i found, alot of dudes microwave it in intervals after adding cold water to the rice flour, its trial and error getting the right consistency and they fail and it leaves clumps tastes like shit.

i found if you just add the rice flour to a bowl get boiling water and add then whisk to a creamy consistency

its quicker and tastes better no clumps.

then you can add a scoop of whey to it, cinnamon berries, biscoff, nutella whatever fits

 

[LH5515]

Thank you brother!
yeah rice flour is cream of rice

its way better than oats because oats takes ages to digest and can leave you feeling bloated bro. In off season when carbs are high you can even smash cream of rice multiple times a day and it tastes like a nice pudding

just a tip i found, alot of dudes microwave it in intervals after adding cold water to the rice flour, its trial and error getting the right consistency and they fail and it leaves clumps tastes like shit.

i found if you just add the rice flour to a bowl get boiling water and add then whisk to a creamy consistency

its quicker and tastes better no clumps.

then you can add a scoop of whey to it, cinnamon berries, biscoff, nutella whatever fits

Legend

It’s Been doing my head in trying to find

Great tips there

 

[justapotato]

Legend

It’s Been doing my head in trying to find

Great tips there

hahah normally its readily available bro have you tried looking for the mckenzies brand i attached a pic

 

[LH5515]

hahah normally its readily available bro have you tried looking for the mckenzies brand i attached a pic

Yeah brother!

It was my bad thinking rice flour was different to cream of rice . Was literally looking for “cream of rice”

Thanks legend! Will grab some today and smash tomorrow before juicy upper session

 

[justapotato]

Yeah brother!

It was my bad thinking rice flour was different to cream of rice . Was literally looking for “cream of rice”

hahah yeah dont get trapped into looking for cream of rice supp stores will drain your bank account for it, one 1.70$ box of rice flour will get you 5-7 brekkys bro its so good

 

[Pigsy]

hahah yeah dont get trapped into looking for cream of rice supp stores will drain your bank account for it, one 1.70$ box of rice flour will get you 5-7 brekkys bro its so good

I going my own rice to make the flour

 

[justapotato]

I going my own rice to make the flour

i need to try

 

[LevButlerov]

hahah normally its readily available bro have you tried looking for the mckenzies brand i attached a pic

Cream of rice is what you want

 

[ballin2504]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

@justapotato great training and the Vascularity is on point man. You’re looking like a pro!

 

[Tiger Salman Khan]

Coach: Coach R.ap

Weight currently fasted 82.2kg

Calories 3820
Macros P285 C540 F46


Weekly Peds:

450mg Platinum Sustanon 250
150mg Platinum Boldenone Undecylenate
6iu Shogun HGH
50mg Slupp332 Daily
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Meal 1: 70g rice flour; 1 scoop whey, 20g dark chocolate, berries.


Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


LOWER 1

Hip adductor
71.25kgx 30 PR
71.25kgx25 PR

hip abduction
52.85kgx28 PR
52.85kgx19

Leg ext
131kgx9 PR
117kgx15 PR

hack squat
140kgx 9 PR
110kgx20 PR

Seated leg curl
82kgx15 PR
82kgx10

RDL
170kgx5 PR
170kgx5

Standing calf raise
205kgx13PR
205kgx13
195kgx17
195kgx14

@justapotato legit updates....

 

[justapotato]

Health Phase/Preprep Week 1

Bloodwork this saturday.

Coach: Coach R.ap

Weight currently fasted 79.5kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


UPPER 2

machine pec fly
115x13
112x10

Machine chest press
89kgx13
82kgx14

Cable Pullover
36.25kgx19
36.25kgx14

Seated Cable Row
80kgx14
80kgx9

Chest supported tbar row
60kgx13
60kgx9

Tricep extension
36.25kgx19
36.25kgx16

Ez bar cable curl
28.25x15
25x15

feeling good on just test only, performance still the same and energy has been insane. Feeling tighter and leaner also

 

[Darth_Vader]

Health Phase/Preprep Week 1

Bloodwork this saturday.

Coach: Coach R.ap

Weight currently fasted 79.5kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


UPPER 2

machine pec fly
115x13
112x10

Machine chest press
89kgx13
82kgx14

Cable Pullover
36.25kgx19
36.25kgx14

Seated Cable Row
80kgx14
80kgx9

Chest supported tbar row
60kgx13
60kgx9

Tricep extension
36.25kgx19
36.25kgx16

Ez bar cable curl
28.25x15
25x15

feeling good on just test only, performance still the same and energy has been insane. Feeling tighter and leaner also

That’s one jacked batata.

 

[justapotato]

That’s one jacked batata.

thank you bro

 

[Koba]

Health Phase/Preprep Week 1

Bloodwork this saturday.

Coach: Coach R.ap

Weight currently fasted 79.5kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


UPPER 2

machine pec fly
115x13
112x10

Machine chest press
89kgx13
82kgx14

Cable Pullover
36.25kgx19
36.25kgx14

Seated Cable Row
80kgx14
80kgx9

Chest supported tbar row
60kgx13
60kgx9

Tricep extension
36.25kgx19
36.25kgx16

Ez bar cable curl
28.25x15
25x15

feeling good on just test only, performance still the same and energy has been insane. Feeling tighter and leaner also

Following

 

[justapotato]

Following

thanks legend

 

[LevButlerov]

Health Phase/Preprep Week 1

Bloodwork this saturday.

Coach: Coach R.ap

Weight currently fasted 79.5kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


UPPER 2

machine pec fly
115x13
112x10

Machine chest press
89kgx13
82kgx14

Cable Pullover
36.25kgx19
36.25kgx14

Seated Cable Row
80kgx14
80kgx9

Chest supported tbar row
60kgx13
60kgx9

Tricep extension
36.25kgx19
36.25kgx16

Ez bar cable curl
28.25x15
25x15

feeling good on just test only, performance still the same and energy has been insane. Feeling tighter and leaner also

leaner and bigger you're really getting tight and hard @justapotato good 89s on the chest press too!

 

[waggat]

Health Phase/Preprep Week 1

Bloodwork this saturday.

Coach: Coach R.ap

Weight currently fasted 79.5kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.


UPPER 2

machine pec fly
115x13
112x10

Machine chest press
89kgx13
82kgx14

Cable Pullover
36.25kgx19
36.25kgx14

Seated Cable Row
80kgx14
80kgx9

Chest supported tbar row
60kgx13
60kgx9

Tricep extension
36.25kgx19
36.25kgx16

Ez bar cable curl
28.25x15
25x15

feeling good on just test only, performance still the same and energy has been insane. Feeling tighter and leaner also

Nice workout mate.

Looking really good in the photos. Back is wide as and quads, shoulders and arms look awesome.

 

[justapotato]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

 

[Koba]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

Looking on point brother!
Loving the 100g of Skittles pre workout!
Taste the rainbow!

 

[LevButlerov]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

good health phase I like your look staying lean @justapotato strong shoulder press but 100kg might injure

 

[stevesmi]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

@justapotato nice job on this champ. I like the easy bar skull crushers and cable cross extensions. Those are good exercises.

 

[Ulter]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

Dumbbell front raise and plate-loaded machine shoulder press is on point. These are good exercises to hit. @justapotato

 

[ceo]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

bros Plate-loaded machine shoulder press is terrific. @justapotato And I love cable cross extensions as well.

 

[Mobster]

Nice simple PED stack

 

[2Thick]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

@justapotato you look fantastic bro. The cable cross extensions and easy bar skull crushers are on point and I love the easy bar preacher curl and the machine preacher curl.

 

[ROIDDERS]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

Dumbbell front raise and the easy bar skull crushers. These are all really good exercises. They really do work. @justapotato

 

[ballin2504]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

@justapotato nice work training big guy! Looking like a beast!

 

[RoySimpson]

Health Phase/Preprep Week 2


Coach: Coach R.ap

Weight currently fasted 80.0kg

Calories 3427 lowered by 10%
Macros P278 C451 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water.

SHOULDERS/ARMS *new day added to split.*

Seated Machine lateral raises
56x15
56x12

Db Front Raise
10kgx15
7.5kgx15
7.5kgx15

Plate loaded machine shoulder press
100kgx15
100kgx13

Cable Cross extension
12.5kgx17
12.5kgx14

Ez bar skullcrushers
30kgx15
30kgx15

Ez bar preacher curl vertical pad
20kgx15
20kgx12

Machine preacher curl
53kgx15
46kgx15

Old split UPPER 1 LOWER 1 UPPER 2 LOWER 2

New split same as above with an added Shoulders/arms day after lower 2.

@justapotato Looking amazing bro! Great update!

 

[justapotato]

Health Phase/Preprep Week 3


Coach: Coach R.ap

Weight currently fasted 80.3kg

Calories 3713
Macros P283 C513 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water


LOWER 1

Standing Calf Raise
206kgx15 PR
206kgx15

Adductors
76kgx20 PR
76kgx15

Abductors
60kgx8
56kgx15 PR

Leg extension
131kgx14 PR
131kgx9
117kgx15

Hack Squat
140kgx10 PR
140kgx10
120kgx15 PR

Laying hamstring curl
75kgx11 PR
63kgx15

RDLs
170kgx5
140kgx15


Lower abs - Captains chair leg raises

4x20 - Bodyweight.

Notes: Less peds, Strength is up, recovery slight dip. Although im learning that it all aint about what you take but its the consistency in the variables you control.

Sleep-Nutrition-Training will outweigh any/amount of peds you take.

Happy easter all!

 

[LevButlerov]

Health Phase/Preprep Week 3


Coach: Coach R.ap

Weight currently fasted 80.3kg

Calories 3713
Macros P283 C513 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Pre - 1 Banana large , 10g honey, 50g jas rice, 1L water, 2g pink salt + 100g skittles

Intra- 78 grams carbs from gentex glycoload 100% maltodextrin. 1L water


LOWER 1

Standing Calf Raise
206kgx15 PR
206kgx15

Adductors
76kgx20 PR
76kgx15

Abductors
60kgx8
56kgx15 PR

Leg extension
131kgx14 PR
131kgx9
117kgx15

Hack Squat
140kgx10 PR
140kgx10
120kgx15 PR

Laying hamstring curl
75kgx11 PR
63kgx15

RDLs
170kgx5
140kgx15


Lower abs - Captains chair leg raises

4x20 - Bodyweight.

Notes: Less peds, Strength is up, recovery slight dip. Although im learning that it all aint about what you take but its the consistency in the variables you control.

Sleep-Nutrition-Training will outweigh any/amount of peds you take.

Happy easter all!

happy easter you're looking massive in the pic love your shape @justapotato good leg work

 

[justapotato]

Health Phase/Preprep Week 5


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Had a week off training, back to it again with a Upper body day, career change preparation took a toll on me so had to prioritise rest/recovery.

UPPER 2

Machine pec fly
118kgx8
118kgx6

Hammer strength seated flat chest press plate loaded
90kgx6
80kgx10

cable pullover (vulcan straps)
32.5kgx15
32.5kgx15

Cg Pulldown
90kgx7
90kgx6

hammerstrength pin load chest supported row
61kgx15
68kgx8

single arm cable cuff lateral
7.5kgx15 x 3 sets each arm

Vulcan strap overhead tricep cable extension
17.5kgx15
17.5kgx15

Ez bar cable curl
32.5kgx8
32.5kgx8

we start cutting next week excited to get shredded again

 

[LevButlerov]

Health Phase/Preprep Week 5


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Had a week off training, back to it again with a Upper body day, career change preparation took a toll on me so had to prioritise rest/recovery.

UPPER 2

Machine pec fly
118kgx8
118kgx6

Hammer strength seated flat chest press plate loaded
90kgx6
80kgx10

cable pullover (vulcan straps)
32.5kgx15
32.5kgx15

Cg Pulldown
90kgx7
90kgx6

hammerstrength pin load chest supported row
61kgx15
68kgx8

single arm cable cuff lateral
7.5kgx15 x 3 sets each arm

Vulcan strap overhead tricep cable extension
17.5kgx15
17.5kgx15

Ez bar cable curl
32.5kgx8
32.5kgx8

we start cutting next week excited to get shredded again

abs lean, chest thick wide shoulders and big arms @justapotato strong machine pec 118! you doing any digestive aids?

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

 

[Trenhead3cc]

Looking good bro!!
Those Vulcan straps are game changers hey!

 

[Grumpy]

You look great man lean and strong
Great training

 

[Yuri]

Health Phase/Preprep Week 5


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Had a week off training, back to it again with a Upper body day, career change preparation took a toll on me so had to prioritise rest/recovery.

UPPER 2

Machine pec fly
118kgx8
118kgx6

Hammer strength seated flat chest press plate loaded
90kgx6
80kgx10

cable pullover (vulcan straps)
32.5kgx15
32.5kgx15

Cg Pulldown
90kgx7
90kgx6

hammerstrength pin load chest supported row
61kgx15
68kgx8

single arm cable cuff lateral
7.5kgx15 x 3 sets each arm

Vulcan strap overhead tricep cable extension
17.5kgx15
17.5kgx15

Ez bar cable curl
32.5kgx8
32.5kgx8

we start cutting next week excited to get shredded again

Weapon bro, health phase going sharp!

 

[waggat]

Health Phase/Preprep Week 5


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Had a week off training, back to it again with a Upper body day, career change preparation took a toll on me so had to prioritise rest/recovery.

UPPER 2

Machine pec fly
118kgx8
118kgx6

Hammer strength seated flat chest press plate loaded
90kgx6
80kgx10

cable pullover (vulcan straps)
32.5kgx15
32.5kgx15

Cg Pulldown
90kgx7
90kgx6

hammerstrength pin load chest supported row
61kgx15
68kgx8

single arm cable cuff lateral
7.5kgx15 x 3 sets each arm

Vulcan strap overhead tricep cable extension
17.5kgx15
17.5kgx15

Ez bar cable curl
32.5kgx8
32.5kgx8

we start cutting next week excited to get shredded again

Nice upper workout there mate. Hopefully the week off means you come back fresh and ready to go!

Looking awesome in the photo.

 

[LH5515]

Health Phase/Preprep Week 5


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Had a week off training, back to it again with a Upper body day, career change preparation took a toll on me so had to prioritise rest/recovery.

UPPER 2

Machine pec fly
118kgx8
118kgx6

Hammer strength seated flat chest press plate loaded
90kgx6
80kgx10

cable pullover (vulcan straps)
32.5kgx15
32.5kgx15

Cg Pulldown
90kgx7
90kgx6

hammerstrength pin load chest supported row
61kgx15
68kgx8

single arm cable cuff lateral
7.5kgx15 x 3 sets each arm

Vulcan strap overhead tricep cable extension
17.5kgx15
17.5kgx15

Ez bar cable curl
32.5kgx8
32.5kgx8

we start cutting next week excited to get shredded again

Nice update bro! Already lean as fuk can’t wait to see shredded

 

[bss]

Health Phase/Preprep Week 5


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

250mg Platinum Sustanon 250
4iu Shogun HGH
1mg Mots-C Daily
10mg Methylene Blue Daily

Cardio 30mins Daily Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg


Had a week off training, back to it again with a Upper body day, career change preparation took a toll on me so had to prioritise rest/recovery.

UPPER 2

Machine pec fly
118kgx8
118kgx6

Hammer strength seated flat chest press plate loaded
90kgx6
80kgx10

cable pullover (vulcan straps)
32.5kgx15
32.5kgx15

Cg Pulldown
90kgx7
90kgx6

hammerstrength pin load chest supported row
61kgx15
68kgx8

single arm cable cuff lateral
7.5kgx15 x 3 sets each arm

Vulcan strap overhead tricep cable extension
17.5kgx15
17.5kgx15

Ez bar cable curl
32.5kgx8
32.5kgx8

we start cutting next week excited to get shredded again

Looking great mate wd

 

[justapotato]

abs lean, chest thick wide shoulders and big arms @justapotato strong machine pec 118! you doing any digestive aids?

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

Thanks Lev, i have sauerkraut and kimchi with my meals along with pineapple for the bromelain, i take digestive enzymes 3x a day with meals and i routinely do steps following my meals

 

[LevButlerov]

Thanks Lev, i have sauerkraut and kimchi with my meals along with pineapple for the bromelain, i take digestive enzymes 3x a day with meals and i routinely do steps following my meals

that will work how about psyllium?

 

[justapotato]

that will work how about psyllium?

no psyllium husk doesnt agree with my gut the times ive tried it left me feeling bloated

apple cider vinegar in mornings has been great

 

[justapotato]

Cut Week 1
76.6kg


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

500mg Platinum Sustanon weekly
80mg Platinum Equipoise weekly
40mcg Sparta Clenbuterol daily
4iu Shogun HGH daily
1mg Mots-C Daily
100mg Slupp332 Daily
1mg Ss31 Daily
2mg 5amino1mq daily
10mg Methylene Blue Daily

Cardio 30mins 3x a week Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Shoulders and arms

Machine lateral raise
60kgx13
60kgx12

Cable Front raise rope attachment
12.5kgx20
12.5kgx17

Machine Shoulder press neutral grip
67kgx11
67kgx8

Tricep ez bar cable extension
47.5kg x8
43kgx10

Tricep over head vulcan strap cable extension
15kgx20
15kgx16

Preacher curl Ez bar (vertical side of bench “concentration curl”)
25kgx10
25kgx8

Machine preacher curl
60kgx13
60kgx10

vascularity coming in quickly this time around and weve only just begun quite impressed

 

[LevButlerov]

no psyllium husk doesnt agree with my gut the times ive tried it left me feeling bloated

apple cider vinegar in mornings has been great

fair good to see you made adjustments

 

[LevButlerov]

Cut Week 1
76.6kg


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

500mg Platinum Sustanon weekly
80mg Platinum Equipoise weekly
40mcg Sparta Clenbuterol daily
4iu Shogun HGH daily
1mg Mots-C Daily
100mg Slupp332 Daily
1mg Ss31 Daily
2mg 5amino1mq daily
10mg Methylene Blue Daily

Cardio 30mins 3x a week Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Shoulders and arms

Machine lateral raise
60kgx13
60kgx12

Cable Front raise rope attachment
12.5kgx20
12.5kgx17

Machine Shoulder press neutral grip
67kgx11
67kgx8

Tricep ez bar cable extension
47.5kg x8
43kgx10

Tricep over head vulcan strap cable extension
15kgx20
15kgx16

Preacher curl Ez bar (vertical side of bench “concentration curl”)
25kgx10
25kgx8

Machine preacher curl
60kgx13
60kgx10

vascularity coming in quickly this time around and weve only just begun quite impressed

very vascular arms and legs love them @justapotato shoulder press 67s nice and strong

 

[Mobster]

Machine lateral raise
60kgx13
60kgx12

Cable Front raise rope attachment
12.5kgx20
12.5kgx17

Machine Shoulder press neutral grip
67kgx11
67kgx8

Arguably a kind of pre-exhausting

 

[stevesmi]

Cut Week 1
76.6kg


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

500mg Platinum Sustanon weekly
80mg Platinum Equipoise weekly
40mcg Sparta Clenbuterol daily
4iu Shogun HGH daily
1mg Mots-C Daily
100mg Slupp332 Daily
1mg Ss31 Daily
2mg 5amino1mq daily
10mg Methylene Blue Daily

Cardio 30mins 3x a week Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Shoulders and arms

Machine lateral raise
60kgx13
60kgx12

Cable Front raise rope attachment
12.5kgx20
12.5kgx17

Machine Shoulder press neutral grip
67kgx11
67kgx8

Tricep ez bar cable extension
47.5kg x8
43kgx10

Tricep over head vulcan strap cable extension
15kgx20
15kgx16

Preacher curl Ez bar (vertical side of bench “concentration curl”)
25kgx10
25kgx8

Machine preacher curl
60kgx13
60kgx10

vascularity coming in quickly this time around and weve only just begun quite impressed

@justapotato nice job. The cable front raise and the machine shoulder press are fantastic and I like the tricep easy bar cable.

 

[ceo]

Cut Week 1
76.6kg


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

500mg Platinum Sustanon weekly
80mg Platinum Equipoise weekly
40mcg Sparta Clenbuterol daily
4iu Shogun HGH daily
1mg Mots-C Daily
100mg Slupp332 Daily
1mg Ss31 Daily
2mg 5amino1mq daily
10mg Methylene Blue Daily

Cardio 30mins 3x a week Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Shoulders and arms

Machine lateral raise
60kgx13
60kgx12

Cable Front raise rope attachment
12.5kgx20
12.5kgx17

Machine Shoulder press neutral grip
67kgx11
67kgx8

Tricep ez bar cable extension
47.5kg x8
43kgx10

Tricep over head vulcan strap cable extension
15kgx20
15kgx16

Preacher curl Ez bar (vertical side of bench “concentration curl”)
25kgx10
25kgx8

Machine preacher curl
60kgx13
60kgx10

vascularity coming in quickly this time around and weve only just begun quite impressed

Bros, hell yeah! I can tell that iron training is paying off for you. Your legs are looking tremendous; vascularity is insane. @justapotato

 

[2Thick]

Cut Week 1
76.6kg


Coach: Coach R.ap

Weight currently fasted 76.6kg

Calories 3392
Macros P277 C442 F45


Weekly Peds:

500mg Platinum Sustanon weekly
80mg Platinum Equipoise weekly
40mcg Sparta Clenbuterol daily
4iu Shogun HGH daily
1mg Mots-C Daily
100mg Slupp332 Daily
1mg Ss31 Daily
2mg 5amino1mq daily
10mg Methylene Blue Daily

Cardio 30mins 3x a week Post Training

Daily Support supps:

berberine - 1500mg daily w/meals
chromium picolinate - 300mcg
astragalus extract - 1g
k2+d3 - 2000iu
c0q10 - 200mg
zinc picolinate - 50mg
magnesium glycinate - 250mg
citrus bergamot - 200mg
milk thistle - 200mg
beet root extract - 400mg

Shoulders and arms

Machine lateral raise
60kgx13
60kgx12

Cable Front raise rope attachment
12.5kgx20
12.5kgx17

Machine Shoulder press neutral grip
67kgx11
67kgx8

Tricep ez bar cable extension
47.5kg x8
43kgx10

Tricep over head vulcan strap cable extension
15kgx20
15kgx16

Preacher curl Ez bar (vertical side of bench “concentration curl”)
25kgx10
25kgx8

Machine preacher curl
60kgx13
60kgx10

vascularity coming in quickly this time around and weve only just begun quite impressed

Nice job on this man. The shoulders and arms look amazing. @justapotato the machine preacher curl is also on point.