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Approved Log First Contest Prep Cycle Log - Team R&D Pharma

willipede

willipede

V.I.P.
EVO Logger

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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1781746746253.webp
 
willipede said:

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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Game time now big boy.

Big things ahead for you mate. First prep will be a challenge unlike anything else, but i believe it will also one of the most rewarding experiences you'll ever put yourself through.

Trust the process, trust your coach, and keep ticking the boxes one day at a time.

You've got the full support of Team @R&Dpharma behind you and we're all keen to watch you grow through this journey and absolutely represent on stage.

Dig deep when it gets tough, because that's where champions are built.

Go make us proud hot stuff, time to show everyone what you're capable of.
 
willipede said:

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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love this new log :D @willipede I can see you taking the stage and winning, good size and strong arms and shoulders! team R&D @R&Dpharma for the WIN!

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn
 
willipede said:

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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Let's go! 🚀 Big Bro!! 💯🎯💪🏽🏆🔥
Will be firmly in your corner 🥊🥇
 
willipede said:

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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Great work bro, starting in a great position 📈 you've got a solid plan💯

Crush that posing brother 💪
 
willipede said:

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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First prep is always a wild ride and that newborn giraffe phase with posing sorts itself fast once the reps stack up, you will grow into it.
 

End of week update.​

Bodyweight: Sitting around 92.5kg still, but really seem to filling out rapidly and responding to reintroducing a training stimulis.

Posing: Been practicing nearly everyday, rapidly improving. Im off Australian Posing school and will be doing an in person session with Josh Wilson.

Peds: Feedback, feeling like im already noticing the kick from increased Test @525mg pw. Drive is at an all time high, toey as fuck at the moment and strength shooting up, feeling full and pumped.

Got another top up enroute from r&d, will post some touchdowns when they arrive

Sleep: Been working on sleep, decent improvement. Consistent sleep times and totalling around 9hrs each night, sleep stress on whoop has dropped. Putting this down to putting my phone away earlier, making a concious effort to winding down at night and creating a calming space, as well as adding zombie labs blackoutz sleep formula

DISCOUNT CODE: Willipede10 for 10% off @R&Dpharma ​

 
Allupfromhere said:
Game time now big boy.

Big things ahead for you mate. First prep will be a challenge unlike anything else, but i believe it will also one of the most rewarding experiences you'll ever put yourself through.

Trust the process, trust your coach, and keep ticking the boxes one day at a time.

You've got the full support of Team @R&Dpharma behind you and we're all keen to watch you grow through this journey and absolutely represent on stage.

Dig deep when it gets tough, because that's where champions are built.

Go make us proud hot stuff, time to show everyone what you're capable of.
Click to expand...
Cheers my brother, appreciate all the support I know youll give the whole way through. Im almost wishing for it to get tough, I yearn for a challenge, nothing easy is worth doing. I want the kind of stuff that builds character and to see what im really made of when Ive got to struggle

LevButlerov said:
love this new log :D @willipede I can see you taking the stage and winning, good size and strong arms and shoulders! team R&D @R&Dpharma for the WIN!
Click to expand...
Cheers Lev, just happy to give it a crack. As long as ive given my everything I dont care what stage position I end up in. Im seeing this as a stepping stone, get some feedback from judges then next year come out with a bang

Nasser1997o2 said:
Yessir!

The posing practise is the big thing. If you can actually pose correctly, and for long periods of time, you'll smash 90% of people on stage.

You got this one in the bag!
Click to expand...
Hahaha yeah im feeling the lack of conditioning already, it will be a big focus aside from the actual posing itself. Ive seen the people fall apart on stage as well trying to hold pose
Koba said:
Let's go! 🚀 Big Bro!! 💯🎯💪🏽🏆🔥
Will be firmly in your corner 🥊🥇
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Cheers brother appreciate the support and community here on evo and gym in general
Ohdamn said:
Great work bro, starting in a great position 📈 you've got a solid plan💯

Crush that posing brother 💪
Click to expand...
Yeah I think so, really happy we sorted out some digestive issues, brain fog and fatigue before starting this prep
bss said:
First prep is always a wild ride and that newborn giraffe phase with posing sorts itself fast once the reps stack up, you will grow into it.
Click to expand...
Yeah im itching to get into the thick off it hahaha, posing surprisingly improving quickly even after only 15 mins a day practice

Trenhead3cc said:
Nice work bro!! Keen to see this!

Laughed at the comment of baby giraffe. Only coz I have been called that many times myself being tall and a bit clumsy
Click to expand...

Hahaha yeah i wrote that cause I have a mate that I call hes the same big tall clumsy Dutch fella 😂
 
willipede said:

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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What's the purpose of starting with the 3 day/week full body workouts?
 
waggat said:
What's the purpose of starting with the 3 day/week full body workouts?
Click to expand...

Just continuing my old program prior to the training break I had which was 8+ weeks.

Getting my momentum back

At this stage almost any training will provide a stimulus for muscle growth, we will see what coach wants to in the following weeks.
 
willipede said:
Cheers Lev, just happy to give it a crack. As long as ive given my everything I dont care what stage position I end up in. Im seeing this as a stepping stone, get some feedback from judges then next year come out with a bang
Click to expand...
the main thing is you step on stage thats a win :D EVO family love and respect your way for the grind and prep! @willipede
 
willipede said:

End of week update.​

Bodyweight: Sitting around 92.5kg still, but really seem to filling out rapidly and responding to reintroducing a training stimulis.

Posing: Been practicing nearly everyday, rapidly improving. Im off Australian Posing school and will be doing an in person session with Josh Wilson.

Peds: Feedback, feeling like im already noticing the kick from increased Test @525mg pw. Drive is at an all time high, toey as fuck at the moment and strength shooting up, feeling full and pumped.

Got another top up enroute from r&d, will post some touchdowns when they arrive

Sleep: Been working on sleep, decent improvement. Consistent sleep times and totalling around 9hrs each night, sleep stress on whoop has dropped. Putting this down to putting my phone away earlier, making a concious effort to winding down at night and creating a calming space, as well as adding zombie labs blackoutz sleep formula

DISCOUNT CODE: Willipede10 for 10% off @R&Dpharma ​

Click to expand...
good update :D lets get some posing shots please
 
LevButlerov said:
you look good :D pushing the front double nicely!
Click to expand...
Cheers, Im definitely happier with it and getting more comfortable, a good tip he said not to stress about showing abs in the front double bi, as that will come in on its own closer to stage conditioning. Just worry about the chest, arms and lats out
Mobster said:
Hard to do but well worth it. Aim for 30 minutes
Click to expand...
Yeah definitely realised it wasnt easy pretty quickly.

stevesmi said:
@willipede good job on this update. the back pose is solid. can see the rips
Click to expand...
Cheers, keen to start getting peeled hahaha
ROIDDERS said:
Does the back acne get worse at certain times of your cycle or is it something you've just been dealing with? Let us know what's working for you. @willipede
Click to expand...
It generally gets worse when hormones are fluctuating or high e2, at the moment I hadnt done really anything for acne control.

Ive just gotten some hydrogen peroxide wash that ill start to use.

I run pretty warm and sweat alot as it is, its usually worst around summer if especially if peds are high.

Ulter said:
looking good on the front shot. keep working on balancing the muscles @willipede i see your bicep on the right slightly bigger.
Click to expand...

Yeah the right side is a little bigger but funnily enough left side a little stronger still, since when I had the nerves done they did that side first so had a bit more time to heal
 
willipede said:
Cheers, Im definitely happier with it and getting more comfortable, a good tip he said not to stress about showing abs in the front double bi, as that will come in on its own closer to stage conditioning. Just worry about the chest, arms and lats out
Click to expand...
abs are coming nicely :D
 

15 weeks out - comp prep update​

Big improvements this week with posing, that’s been a solid step forward. Also just bought peter hartwigs posing course/guide.

Sleep onset, duration, and wake events are all better. I’ll be keeping the Zombie Labz Blackoutz Formula in.

Step count averaged 12,500 across the week, which has been good overall, but it also exposed an issue I’d been ignoring for a while.

Even the small increase in steps really flared up some pain when walking, so I went in to see my physio, she diagnosed plantar fasciitis and put together a rehab plan, so that’s now another priority. Trying to get ontop of this as it could become an issue if we are restricted later in prep.

Had a bit of indigestion through the week as well, which we’ve put down to the sorbitol in the Medjool dates. Those have now been removed from the meal plan.

Physique is looking fuller, bodyweight is up, but there’s no indication of increased body fat, so that’s a good sign.

Bw has increased: 93.5kg (+1kg)

This week’s changes:
- Reduced training day kcal/carb intake by around 250 kcal.
- Removed all dates from the meal plan.
- Added 150mg mirabegron daily (100 AM, 50 PM)

Macros:
Training days – 4451 kcal (P 218 / C 785 / F 39)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Focus for this week:
Work on overall mobility.
Aim for 30 mins posing daily.
Take dog for walks on my online coaching days to help hit my step target.
Continue with plantar fasciitis rehab exercises.

Use code: willipede10 for 10% off @R&Dpharma​


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willipede said:
Cheers, Im definitely happier with it and getting more comfortable, a good tip he said not to stress about showing abs in the front double bi, as that will come in on its own closer to stage conditioning. Just worry about the chest, arms and lats out

Yeah definitely realised it wasnt easy pretty quickly.


Cheers, keen to start getting peeled hahaha

It generally gets worse when hormones are fluctuating or high e2, at the moment I hadnt done really anything for acne control.

Ive just gotten some hydrogen peroxide wash that ill start to use.

I run pretty warm and sweat alot as it is, its usually worst around summer if especially if peds are high.



Yeah the right side is a little bigger but funnily enough left side a little stronger still, since when I had the nerves done they did that side first so had a bit more time to heal
Click to expand...
keep up the iron grind. You are showing how it's done.
 

Today's full body workout​

Another good session albeit long one ~3hrs today, then 30 mins of posing.

Good to see all my numbers going up especially legs today, upper was a little sore from monday still, possibly a little under recovered so will monitor over the next few sessions.

Can already feel the @R&Dpharma 525mg test e kicking in a bit, giving a little extra to my sessions.

Prewo - COR, maple syrup & dark chocolate
Intra - cyclic dexrin & eaa's
post - cocopops, honey, whey & berries

Cybex plate loaded incline chest press 140x10 160x6
Pinloaded chest press neutral grip 112.5x6 110x7
Seated hamstring curl 87.5x12 90x8
45° leg press 360x12 380x8
Leg extension 153x10 163x10
Wide grip lat pull down 90x10
Close grip neutral grip pull down 100x10
Chest Supported t-bar row 85x8 85x8
Seated db lateral raise 12.5x12 12.5x12
Single arm pushdown 20x8 20x r8,l7
Single arm preacher curls (biceps already pretty sore so left it as 1 light set) 12.5x12
 
willipede said:

Today's full body workout​

Another good session albeit long one ~3hrs today, then 30 mins of posing.

Good to see all my numbers going up especially legs today, upper was a little sore from monday still, possibly a little under recovered so will monitor over the next few sessions.

Can already feel the @R&Dpharma 525mg test e kicking in a bit, giving a little extra to my sessions.

Prewo - COR, maple syrup & dark chocolate
Intra - cyclic dexrin & eaa's
post - cocopops, honey, whey & berries

Cybex plate loaded incline chest press 140x10 160x6
Pinloaded chest press neutral grip 112.5x6 110x7
Seated hamstring curl 87.5x12 90x8
45° leg press 360x12 380x8
Leg extension 153x10 163x10
Wide grip lat pull down 90x10
Close grip neutral grip pull down 100x10
Chest Supported t-bar row 85x8 85x8
Seated db lateral raise 12.5x12 12.5x12
Single arm pushdown 20x8 20x r8,l7
Single arm preacher curls (biceps already pretty sore so left it as 1 light set) 12.5x12
Click to expand...
numbers up is a win :D big incline chest presses 160s and clean leg press 380
 

Contest prep check-in — 14 weeks out.​


Weight came in at 92.9kg this week, which is down about 600g from last week’s starting weight and around 500g from last week’s average.

At the moment, there are a few things happening at once: fat loss is moving, training performance is improving, some previously lost tissue is coming back, glycogen is increasing, and the inflammation from getting back into training is starting to settle.

This past week, 3 full body sessions per week started to become a bit too much, with sessions blowing out to around 3 hours, so we’ve now moved to a 5-day upper/lower split. The goal is to shorten session duration, improve recovery between sessions, help with adherence, and give me more time for posing practice post workout.

Meal adherence has been good overall, aside from a few missed meals due to time constraints. It hasn’t had a negative impact on training performance or physique at this stage, so no real cause for concern yet.

Steps are staying at 12,000 per day.

Macros:
Training days – 4451 kcal (P 218 / C 785 / F 39)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

(There will be a slight increase in total weekly kcals due to now having 5x training days so adjustments will come over the following weeks)

Pharmacology Adjustments
Mirabegron
Increase:
150 mg/day → 200 mg/day
* 100 mg AM
* 100 mg PM

MOTS-C
Introduce:

1 mg daily
* AM fasted on rest days
* Pre-training on training days
Total:
7 mg/week

No changes:
* Testosterone: 525 mg/week
* Growth hormone: 4 IU/day
* Masteron: 210 mg/week
* Primobolan: 280 mg/week

Overall, another very productive week. The biggest positives are that body composition is improving, training performance is progressing, tissue seems to be coming back quickly, fat loss is still happening, and recovery appears to be holding up despite a very high external workload.

At this point, there’s no need to force anything. The goal is just to keep executing, tighten up consistency where possible, and let the process compound.

This week I’ll also be making a few changes to improve the quality of my prep work:

  • Rearranged my home office to create a posing space at home.
  • Ordered a movable mirror to help refine back poses.
  • Purchased a posing guide/course from Peter Hartwig.
  • Will be buying a backdrop and light so I can provide consistent check-in photos
Busy week, but a productive one

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willipede said:

Contest prep check-in — 14 weeks out.​


Weight came in at 92.9kg this week, which is down about 600g from last week’s starting weight and around 500g from last week’s average.

At the moment, there are a few things happening at once: fat loss is moving, training performance is improving, some previously lost tissue is coming back, glycogen is increasing, and the inflammation from getting back into training is starting to settle.

This past week, 3 full body sessions per week started to become a bit too much, with sessions blowing out to around 3 hours, so we’ve now moved to a 5-day upper/lower split. The goal is to shorten session duration, improve recovery between sessions, help with adherence, and give me more time for posing practice post workout.

Meal adherence has been good overall, aside from a few missed meals due to time constraints. It hasn’t had a negative impact on training performance or physique at this stage, so no real cause for concern yet.

Steps are staying at 12,000 per day.

Macros:
Training days – 4451 kcal (P 218 / C 785 / F 39)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

(There will be a slight increase in total weekly kcals due to now having 5x training days so adjustments will come over the following weeks)

Pharmacology Adjustments
Mirabegron
Increase:
150 mg/day → 200 mg/day
* 100 mg AM
* 100 mg PM

MOTS-C
Introduce:

1 mg daily
* AM fasted on rest days
* Pre-training on training days
Total:
7 mg/week

No changes:
* Testosterone: 525 mg/week
* Growth hormone: 4 IU/day
* Masteron: 210 mg/week
* Primobolan: 280 mg/week

Overall, another very productive week. The biggest positives are that body composition is improving, training performance is progressing, tissue seems to be coming back quickly, fat loss is still happening, and recovery appears to be holding up despite a very high external workload.

At this point, there’s no need to force anything. The goal is just to keep executing, tighten up consistency where possible, and let the process compound.

This week I’ll also be making a few changes to improve the quality of my prep work:

  • Rearranged my home office to create a posing space at home.
  • Ordered a movable mirror to help refine back poses.
  • Purchased a posing guide/course from Peter Hartwig.
  • Will be buying a backdrop and light so I can provide consistent check-in photos
Busy week, but a productive one

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Nice work brother 👏

Yeah the 3 hr session would be a hard one to fuel for and see through. How you finding the mira? Keen to hear your thoughts on the posing book also brother 🙏

Keep slaying it king 🔥
 
Allupfromhere said:
Nice work brother 👏

Yeah the 3 hr session would be a hard one to fuel for and see through. How you finding the mira? Keen to hear your thoughts on the posing book also brother 🙏

Keep slaying it king 🔥
Click to expand...

Cheers bro, had another great week this week. Strength is shooting up still quite rapidly, I can see particularly my chest has filled out a fair bit.

Scale weight has actually bumped back up a bit this week but visually im leaner, I can see some new vascularity coming out.

Food has been kept high this week, with total weekly kcals slightly increased due to now having 5 training days (and 5 training day meals in plan vs 3 previously)

At this stage the scales won't be a good indication of progress and we will focus on assessing visual changes.

I am really liking the mirabegron honestly surprised with how effective its been so far in such a short period of time.

Posing practice is getting cleaned up a little. Making slow but steady progress in that department
 
willipede said:

Contest prep check-in — 14 weeks out.​


Weight came in at 92.9kg this week, which is down about 600g from last week’s starting weight and around 500g from last week’s average.

At the moment, there are a few things happening at once: fat loss is moving, training performance is improving, some previously lost tissue is coming back, glycogen is increasing, and the inflammation from getting back into training is starting to settle.

This past week, 3 full body sessions per week started to become a bit too much, with sessions blowing out to around 3 hours, so we’ve now moved to a 5-day upper/lower split. The goal is to shorten session duration, improve recovery between sessions, help with adherence, and give me more time for posing practice post workout.

Meal adherence has been good overall, aside from a few missed meals due to time constraints. It hasn’t had a negative impact on training performance or physique at this stage, so no real cause for concern yet.

Steps are staying at 12,000 per day.

Macros:
Training days – 4451 kcal (P 218 / C 785 / F 39)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

(There will be a slight increase in total weekly kcals due to now having 5x training days so adjustments will come over the following weeks)

Pharmacology Adjustments
Mirabegron
Increase:
150 mg/day → 200 mg/day
* 100 mg AM
* 100 mg PM

MOTS-C
Introduce:

1 mg daily
* AM fasted on rest days
* Pre-training on training days
Total:
7 mg/week

No changes:
* Testosterone: 525 mg/week
* Growth hormone: 4 IU/day
* Masteron: 210 mg/week
* Primobolan: 280 mg/week

Overall, another very productive week. The biggest positives are that body composition is improving, training performance is progressing, tissue seems to be coming back quickly, fat loss is still happening, and recovery appears to be holding up despite a very high external workload.

At this point, there’s no need to force anything. The goal is just to keep executing, tighten up consistency where possible, and let the process compound.

This week I’ll also be making a few changes to improve the quality of my prep work:

  • Rearranged my home office to create a posing space at home.
  • Ordered a movable mirror to help refine back poses.
  • Purchased a posing guide/course from Peter Hartwig.
  • Will be buying a backdrop and light so I can provide consistent check-in photos
Busy week, but a productive one

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lean and strong look :D the legs are growing!
 
willipede said:

Posing practice!!​


@Allupfromhere, some posing practice from today after an upper session. Starting to improve

Physique is coming together thanks to @R&Dpharma, tissue is coming back rapidly

Use discount code willipede10
View attachment 261821
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Click to expand...
Immense difference in presentation of poses already brother!!! Crazy how much more effective posing can show. Balls is rolling well now brother keep this up, dead keen to see it unfold 🤘🙌🔥
 
Allupfromhere said:
Immense difference in presentation of poses already brother!!! Crazy how much more effective posing can show. Balls is rolling well now brother keep this up, dead keen to see it unfold 🤘🙌🔥
Click to expand...
Yeah massive difference already, even though I feel ive had minimal practice, but ive found breaking down each pose as if it were a step by step process has helped alot


LevButlerov said:
nice posing :D you really are doing well, brining out the chest and back nicely, side chest is your win shot @willipede
Click to expand...
Definitely happiest with my side chest pose the most, feels the most natural to me and defiinitely shows in the pics

The others not so much but im sure that will come with time.
 
willipede said:
Definitely happiest with my side chest pose the most, feels the most natural to me and defiinitely shows in the pics

The others not so much but im sure that will come with time.
Click to expand...
side chest looks good, pumped thick :D
 

13 weeks out - prep update.​

USE CODE Willipede10 for 10% off @R&Dpharma ​


Fasted weight 94.6kg

This week also comes with a pretty decent reduction in food, which is exactly what we need at this point. We’re starting to put the hammer down on fat loss now, and things should begin moving a lot faster from here.
Still moving in the right direction. Motivation is high, the goal is to get diced, and now it’s time to really execute.

A few missed meals again, mainly the last meal on training days, so there’s still room to tighten up on execution there.

Step count was slightly lower on Saturday and Tuesday because I spent most of those days working on a car, but I was still pretty active overall.

Training is going really well. Right bicep is a bit sore and tender at the moment, so I’m keeping an eye on that and not rushing anything.

Macros:​

Training days – 4703 kcal (P 221 / C 847 / F 40) → 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3983 kcal (P 220 / C 550 / F 90) → 3375 kcal (P 220 / C 402 / F 89)

PED Adjustment:​

Test e lowered from 75mg/day →60mg/day utilising the freshly received t400
Primo increased from 40mg/day →60mg/day

Reasons for this are i could feel mood shifting, generally a very patient person (still am) but could feel frustration building. Also acne not clearing up now that hormones have stabilised for a while. Both ofthese pointing to elevated e2, which we will want to get down before deploying the trenbolone.

This week’s focus:​

- Keep meals tighter.
- Take it easy on the single-arm preachers and build them back up gradually.
- Keep pushing the plantar fasciitis rehab.
- Keep steps moving up as the feet adapt.

1783514563764.webp


1783514594149.webp


1783514542276.webp
 
willipede said:

13 weeks out - prep update.​

USE CODE Willipede10 for 10% off @R&Dpharma ​


Fasted weight 94.6kg

This week also comes with a pretty decent reduction in food, which is exactly what we need at this point. We’re starting to put the hammer down on fat loss now, and things should begin moving a lot faster from here.
Still moving in the right direction. Motivation is high, the goal is to get diced, and now it’s time to really execute.

A few missed meals again, mainly the last meal on training days, so there’s still room to tighten up on execution there.

Step count was slightly lower on Saturday and Tuesday because I spent most of those days working on a car, but I was still pretty active overall.

Training is going really well. Right bicep is a bit sore and tender at the moment, so I’m keeping an eye on that and not rushing anything.

Macros:​

Training days – 4703 kcal (P 221 / C 847 / F 40) → 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3983 kcal (P 220 / C 550 / F 90) → 3375 kcal (P 220 / C 402 / F 89)

PED Adjustment:​

Test e lowered from 75mg/day →60mg/day utilising the freshly received t400
Primo increased from 40mg/day →60mg/day

Reasons for this are i could feel mood shifting, generally a very patient person (still am) but could feel frustration building. Also acne not clearing up now that hormones have stabilised for a while. Both ofthese pointing to elevated e2, which we will want to get down before deploying the trenbolone.

This week’s focus:​

- Keep meals tighter.
- Take it easy on the single-arm preachers and build them back up gradually.
- Keep pushing the plantar fasciitis rehab.
- Keep steps moving up as the feet adapt.

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Click to expand...
Loved getting caught up on your "first show" log bro, you look great. 13 weeks out now let's do it. You're going to do great and the posing pics looked pro.
 
willipede said:

13 weeks out - prep update.​

USE CODE Willipede10 for 10% off @R&Dpharma ​


Fasted weight 94.6kg

This week also comes with a pretty decent reduction in food, which is exactly what we need at this point. We’re starting to put the hammer down on fat loss now, and things should begin moving a lot faster from here.
Still moving in the right direction. Motivation is high, the goal is to get diced, and now it’s time to really execute.

A few missed meals again, mainly the last meal on training days, so there’s still room to tighten up on execution there.

Step count was slightly lower on Saturday and Tuesday because I spent most of those days working on a car, but I was still pretty active overall.

Training is going really well. Right bicep is a bit sore and tender at the moment, so I’m keeping an eye on that and not rushing anything.

Macros:​

Training days – 4703 kcal (P 221 / C 847 / F 40) → 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3983 kcal (P 220 / C 550 / F 90) → 3375 kcal (P 220 / C 402 / F 89)

PED Adjustment:​

Test e lowered from 75mg/day →60mg/day utilising the freshly received t400
Primo increased from 40mg/day →60mg/day

Reasons for this are i could feel mood shifting, generally a very patient person (still am) but could feel frustration building. Also acne not clearing up now that hormones have stabilised for a while. Both ofthese pointing to elevated e2, which we will want to get down before deploying the trenbolone.

This week’s focus:​

- Keep meals tighter.
- Take it easy on the single-arm preachers and build them back up gradually.
- Keep pushing the plantar fasciitis rehab.
- Keep steps moving up as the feet adapt.

View attachment 264359

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Click to expand...
you're looking amazing for 13 weeks out :D thick and lean and wide! @willipede
 
willipede said:

13 weeks out - prep update.​

USE CODE Willipede10 for 10% off @R&Dpharma ​


Fasted weight 94.6kg

This week also comes with a pretty decent reduction in food, which is exactly what we need at this point. We’re starting to put the hammer down on fat loss now, and things should begin moving a lot faster from here.
Still moving in the right direction. Motivation is high, the goal is to get diced, and now it’s time to really execute.

A few missed meals again, mainly the last meal on training days, so there’s still room to tighten up on execution there.

Step count was slightly lower on Saturday and Tuesday because I spent most of those days working on a car, but I was still pretty active overall.

Training is going really well. Right bicep is a bit sore and tender at the moment, so I’m keeping an eye on that and not rushing anything.

Macros:​

Training days – 4703 kcal (P 221 / C 847 / F 40) → 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3983 kcal (P 220 / C 550 / F 90) → 3375 kcal (P 220 / C 402 / F 89)

PED Adjustment:​

Test e lowered from 75mg/day →60mg/day utilising the freshly received t400
Primo increased from 40mg/day →60mg/day

Reasons for this are i could feel mood shifting, generally a very patient person (still am) but could feel frustration building. Also acne not clearing up now that hormones have stabilised for a while. Both ofthese pointing to elevated e2, which we will want to get down before deploying the trenbolone.

This week’s focus:​

- Keep meals tighter.
- Take it easy on the single-arm preachers and build them back up gradually.
- Keep pushing the plantar fasciitis rehab.
- Keep steps moving up as the feet adapt.

View attachment 264359

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View attachment 264358
Click to expand...
@willipede Physique is looking on point. I think most people would kill for that physique.
 
willipede said:

13 weeks out - prep update.​

USE CODE Willipede10 for 10% off @R&Dpharma ​


Fasted weight 94.6kg

This week also comes with a pretty decent reduction in food, which is exactly what we need at this point. We’re starting to put the hammer down on fat loss now, and things should begin moving a lot faster from here.
Still moving in the right direction. Motivation is high, the goal is to get diced, and now it’s time to really execute.

A few missed meals again, mainly the last meal on training days, so there’s still room to tighten up on execution there.

Step count was slightly lower on Saturday and Tuesday because I spent most of those days working on a car, but I was still pretty active overall.

Training is going really well. Right bicep is a bit sore and tender at the moment, so I’m keeping an eye on that and not rushing anything.

Macros:​

Training days – 4703 kcal (P 221 / C 847 / F 40) → 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3983 kcal (P 220 / C 550 / F 90) → 3375 kcal (P 220 / C 402 / F 89)

PED Adjustment:​

Test e lowered from 75mg/day →60mg/day utilising the freshly received t400
Primo increased from 40mg/day →60mg/day

Reasons for this are i could feel mood shifting, generally a very patient person (still am) but could feel frustration building. Also acne not clearing up now that hormones have stabilised for a while. Both ofthese pointing to elevated e2, which we will want to get down before deploying the trenbolone.

This week’s focus:​

- Keep meals tighter.
- Take it easy on the single-arm preachers and build them back up gradually.
- Keep pushing the plantar fasciitis rehab.
- Keep steps moving up as the feet adapt.

View attachment 264359

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Click to expand...
Nice size on your frame and also stomach is looking tight. Evo family respects that. That's what we love to see. @willipede
 
willipede said:

13 weeks out - prep update.​

USE CODE Willipede10 for 10% off @R&Dpharma ​


Fasted weight 94.6kg

This week also comes with a pretty decent reduction in food, which is exactly what we need at this point. We’re starting to put the hammer down on fat loss now, and things should begin moving a lot faster from here.
Still moving in the right direction. Motivation is high, the goal is to get diced, and now it’s time to really execute.

A few missed meals again, mainly the last meal on training days, so there’s still room to tighten up on execution there.

Step count was slightly lower on Saturday and Tuesday because I spent most of those days working on a car, but I was still pretty active overall.

Training is going really well. Right bicep is a bit sore and tender at the moment, so I’m keeping an eye on that and not rushing anything.

Macros:​

Training days – 4703 kcal (P 221 / C 847 / F 40) → 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3983 kcal (P 220 / C 550 / F 90) → 3375 kcal (P 220 / C 402 / F 89)

PED Adjustment:​

Test e lowered from 75mg/day →60mg/day utilising the freshly received t400
Primo increased from 40mg/day →60mg/day

Reasons for this are i could feel mood shifting, generally a very patient person (still am) but could feel frustration building. Also acne not clearing up now that hormones have stabilised for a while. Both ofthese pointing to elevated e2, which we will want to get down before deploying the trenbolone.

This week’s focus:​

- Keep meals tighter.
- Take it easy on the single-arm preachers and build them back up gradually.
- Keep pushing the plantar fasciitis rehab.
- Keep steps moving up as the feet adapt.

View attachment 264359

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View attachment 264358
Click to expand...
@willipede you look great man! those lats are looking solid. EVO family respect
 
willipede said:

13 weeks out - prep update.​

USE CODE Willipede10 for 10% off @R&Dpharma ​


Fasted weight 94.6kg

This week also comes with a pretty decent reduction in food, which is exactly what we need at this point. We’re starting to put the hammer down on fat loss now, and things should begin moving a lot faster from here.
Still moving in the right direction. Motivation is high, the goal is to get diced, and now it’s time to really execute.

A few missed meals again, mainly the last meal on training days, so there’s still room to tighten up on execution there.

Step count was slightly lower on Saturday and Tuesday because I spent most of those days working on a car, but I was still pretty active overall.

Training is going really well. Right bicep is a bit sore and tender at the moment, so I’m keeping an eye on that and not rushing anything.

Macros:​

Training days – 4703 kcal (P 221 / C 847 / F 40) → 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3983 kcal (P 220 / C 550 / F 90) → 3375 kcal (P 220 / C 402 / F 89)

PED Adjustment:​

Test e lowered from 75mg/day →60mg/day utilising the freshly received t400
Primo increased from 40mg/day →60mg/day

Reasons for this are i could feel mood shifting, generally a very patient person (still am) but could feel frustration building. Also acne not clearing up now that hormones have stabilised for a while. Both ofthese pointing to elevated e2, which we will want to get down before deploying the trenbolone.

This week’s focus:​

- Keep meals tighter.
- Take it easy on the single-arm preachers and build them back up gradually.
- Keep pushing the plantar fasciitis rehab.
- Keep steps moving up as the feet adapt.

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View attachment 264358
Click to expand...
your conditioning looks terrific boss!! the physique looks perfect. keep pushing it solid! @willipede
 
HarleyGuy said:
Loved getting caught up on your "first show" log bro, you look great. 13 weeks out now let's do it. You're going to do great and the posing pics looked pro.
Click to expand...

Cheers brother, pretty nervous i won't be conditioned enough but trusting my coach and the process

LevButlerov said:
you're looking amazing for 13 weeks out :D thick and lean and wide! @willipede
Click to expand...
Cheers I hope so, feel like ive got a fair bit of fluff at the moment still.

stevesmi said:
@willipede Physique is looking on point. I think most people would kill for that physique.
Click to expand...

Definitely improving for sure, been a long journey and my physique has grown alot since I first joined evo
ROIDDERS said:
Nice size on your frame and also stomach is looking tight. Evo family respects that. That's what we love to see. @willipede
Click to expand...
Still got to work on the waist control but definitely better than a few weeks ago
Ulter said:
@willipede you look great man! those lats are looking solid. EVO family respect
Click to expand...
Cheers bro theyre starting to pop now.
2Thick said:
your conditioning looks terrific boss!! the physique looks perfect. keep pushing it solid! @willipede
Click to expand...
Hope so, keen to dig deep and get absolutely peeled for the comp
 
willipede said:
Cheers brother, pretty nervous i won't be conditioned enough but trusting my coach and the process


Cheers I hope so, feel like ive got a fair bit of fluff at the moment still.



Definitely improving for sure, been a long journey and my physique has grown alot since I first joined evo

Still got to work on the waist control but definitely better than a few weeks ago

Cheers bro theyre starting to pop now.

Hope so, keen to dig deep and get absolutely peeled for the comp
Click to expand...
I’m about to hit a workout myself this morning. I feel tired, but you guys are all pumping me up.
 
willipede said:
Cheers brother, pretty nervous i won't be conditioned enough but trusting my coach and the process
Click to expand...
We never think we’re conditioned enough when we’re the judge. You’re gonna look fantastic bro
 
willipede said:

My first bodybuilding show! Contest prep log.​

Thanks to @R&Dpharma for helping me get this far and continuing to support me through to my first stage appearance.

Catergory: Classic Physique
Starting weight: 92.5kg
Height: 175cm

First steps of becoming a classic physique athlete are finally underway.
Very awkward posing, feel like I'm a newborn giraffe but am determined to give this my all and as we get closer to stage the work I put in will speak for itself.

Coming off a break from training, so there’s a bit to clean up. Not starting at my best, but that just means more room to improve. Fortunately during the time off we cleared up alot of GI distress and digestive issues so are starting prep from a much better position.

Current Setup:

PEDs @R&Dpharma
525mg Test E
4IU HGH

Generic
210mg Mast E
280mg Primo
5mg Cialis
500mcg SLU-PP-332


Training days – 4703 kcal (P 221 / C 847 / F 40)
Rest days – 3983 kcal (P 225 / C 550 / F 90)

Training is a 3-day full body split for now while I rebuild momentum.

Focus this week:
– Get meals in on time
– Start daily posing practice!!!!!
– Improve sleep hygiene
– Reduce screen time before bed

Future additional proposed compounds:

Tren A
Anavar
Winnie
Mirabegron
Albuterol


@Allupfromhere @Doctakay @Popmusclez @Panda22 @Nasser1997o2

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Fuck yeah bro, all the best will be following along, will he great to see it all come together
 

12 weeks out — prep update.​

Peds by @R&Dpharma.
Gear is doing its job really well, no need to adjust dosages yet as we are seeing rapid progression on minimal doses. Tren, winnie and var to be deployed at a later stage.
Another week boxed off and things are definitely starting to move now.

Fasted body weight came in at 93.5 kg this morning, which is a solid reference point, but the real focus is how the look, performance, hunger, digestion, and recovery all move together from here.

1784098104903.webp


1784098423770.webp


A few meals were missed again this week, mainly due to time constraints, but nothing major and everything’s being tracked clearly. Hunger is starting to come back a bit too, which is exactly what we want at this stage.
Training is in a good place overall, although the right bicep is still something I’m managing carefully.

Posing also needs to become a bigger priority now, especially with show day getting closer.

This week we’re also bringing in formal cardio:
3 x 30 minutes LISS
Zone 2, roughly 145 bpm
90 minutes total per week

That, combined with the current diet and setup, is where the real pace of this prep starts to pick up.

The main goal now is simple: tighten up the process, stay consistent, and keep the momentum rolling.

1784098193167.webp

1784098227438.webp
 

11 weeks out - check-in update.​


Another week of prep down, and things are definitely starting to move.

Body composition is improving, training is building momentum again, and the first full week of cardio has been locked in properly.

Sleep was a bit rough at the start of the week, which wasn’t ideal after a stretch of under-sleeping, but it’s something I’ve dealt with before, just trying to avoid any pharmaceutical sleep aids.

By Sunday things were much better again, and recovery came up a lot after a solid night of sleep.

Training is going well overall. I’ve been managing the right bicep carefully, and physio has also highlighted some scapular and serratus limitations that are affecting a few posing positions, so that’s another area I’m working on alongside the prep itself.

Posing is also starting to improve, which is a big positive. There’s still plenty to work on, but the presentation is already cleaner and more controlled than it was a couple of weeks ago.


Prep cycle sponsored by the amazing @R&Dpharma
Use code: willipede10 for 10% off
​

Pharmacology
No changes for now.

Current compounds remain in:
Test400 - 60mg/day
GH - 4iu/day
Primo - 60mg/day
Masteron - 30mg/day
Cialis - 5mg/day
Mirabegron - 150mg/day
MOTS-C - 1mg/day
SLU-PP-332 -500mcg 2x/day

Current training setup:

Training split: U/L rest, U/L/U rest
Cardio: 90 minutes Zone 2 per week

Macros:

Training days – 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3375 kcal (P 220 / C 402 / F 89)

Cardio is now fully in place, steps are being maintained, and bodyweight is responding without needing to force any extra changes just yet.


1784678038371.webp


1784678052443.webp


1784678066171.webp

1784678087326.webp


TEAM R&D
@Allupfromhere
@Panda22
@_bubbles
@Popmusclez
@Doctakay
 
willipede said:

11 weeks out - check-in update.​


Another week of prep down, and things are definitely starting to move.

Body composition is improving, training is building momentum again, and the first full week of cardio has been locked in properly.

Sleep was a bit rough at the start of the week, which wasn’t ideal after a stretch of under-sleeping, but it’s something I’ve dealt with before, just trying to avoid any pharmaceutical sleep aids.

By Sunday things were much better again, and recovery came up a lot after a solid night of sleep.

Training is going well overall. I’ve been managing the right bicep carefully, and physio has also highlighted some scapular and serratus limitations that are affecting a few posing positions, so that’s another area I’m working on alongside the prep itself.

Posing is also starting to improve, which is a big positive. There’s still plenty to work on, but the presentation is already cleaner and more controlled than it was a couple of weeks ago.

​

Prep cycle sponsored by the amazing @R&Dpharma​

Use code: willipede10 for 10% off​

​

Pharmacology
No changes for now.

Current compounds remain in:
Test400 - 60mg/day
GH - 4iu/day
Primo - 60mg/day
Masteron - 30mg/day
Cialis - 5mg/day
Mirabegron - 150mg/day
MOTS-C - 1mg/day
SLU-PP-332 -500mcg 2x/day

Current training setup:

Training split: U/L rest, U/L/U rest
Cardio: 90 minutes Zone 2 per week

Macros:

Training days – 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3375 kcal (P 220 / C 402 / F 89)

Cardio is now fully in place, steps are being maintained, and bodyweight is responding without needing to force any extra changes just yet.


View attachment 273538

View attachment 273539

View attachment 273540
View attachment 273541

TEAM R&D
@Allupfromhere
@Panda22
@_bubbles
@Popmusclez
@Doctakay
Click to expand...
Starting to tighten up really well now brother! However i gotta give a shoutout to the progress of your posing. That is night and day difference to not that long ago, crazy difference!

Back is looking thick, and midsection is coming along really well. Be good to see over the next coming weeks as conditioning comes through more on the legs 🔥🔥🔥

Lets goo bruzzzy👊🏽
 
willipede said:

12 weeks out — prep update.​

Peds by @R&Dpharma.
Gear is doing its job really well, no need to adjust dosages yet as we are seeing rapid progression on minimal doses. Tren, winnie and var to be deployed at a later stage.
Another week boxed off and things are definitely starting to move now.

Fasted body weight came in at 93.5 kg this morning, which is a solid reference point, but the real focus is how the look, performance, hunger, digestion, and recovery all move together from here.

View attachment 269095

View attachment 269100

A few meals were missed again this week, mainly due to time constraints, but nothing major and everything’s being tracked clearly. Hunger is starting to come back a bit too, which is exactly what we want at this stage.
Training is in a good place overall, although the right bicep is still something I’m managing carefully.

Posing also needs to become a bigger priority now, especially with show day getting closer.

This week we’re also bringing in formal cardio:
3 x 30 minutes LISS
Zone 2, roughly 145 bpm
90 minutes total per week

That, combined with the current diet and setup, is where the real pace of this prep starts to pick up.

The main goal now is simple: tighten up the process, stay consistent, and keep the momentum rolling.

View attachment 269096
View attachment 269097
Click to expand...

willipede said:

11 weeks out - check-in update.​


Another week of prep down, and things are definitely starting to move.

Body composition is improving, training is building momentum again, and the first full week of cardio has been locked in properly.

Sleep was a bit rough at the start of the week, which wasn’t ideal after a stretch of under-sleeping, but it’s something I’ve dealt with before, just trying to avoid any pharmaceutical sleep aids.

By Sunday things were much better again, and recovery came up a lot after a solid night of sleep.

Training is going well overall. I’ve been managing the right bicep carefully, and physio has also highlighted some scapular and serratus limitations that are affecting a few posing positions, so that’s another area I’m working on alongside the prep itself.

Posing is also starting to improve, which is a big positive. There’s still plenty to work on, but the presentation is already cleaner and more controlled than it was a couple of weeks ago.

​

Prep cycle sponsored by the amazing @R&Dpharma​

Use code: willipede10 for 10% off​

​

Pharmacology
No changes for now.

Current compounds remain in:
Test400 - 60mg/day
GH - 4iu/day
Primo - 60mg/day
Masteron - 30mg/day
Cialis - 5mg/day
Mirabegron - 150mg/day
MOTS-C - 1mg/day
SLU-PP-332 -500mcg 2x/day

Current training setup:

Training split: U/L rest, U/L/U rest
Cardio: 90 minutes Zone 2 per week

Macros:

Training days – 3737 kcal (P 221 / C 626 / F 30)
Rest days – 3375 kcal (P 220 / C 402 / F 89)

Cardio is now fully in place, steps are being maintained, and bodyweight is responding without needing to force any extra changes just yet.


View attachment 273538

View attachment 273539

View attachment 273540
View attachment 273541

TEAM R&D
@Allupfromhere
@Panda22
@_bubbles
@Popmusclez
@Doctakay
Click to expand...
you're looking good 11 weeks out I see you getting leaner each time and harder too :D @willipede

@Noah Wixx this is 11 weeks out where the base should be
 

9-10 weeks out — comp prep update​


Powered by the amazing @R&Dpharma, Use code: willipede10 for 10% off ​


The last couple of weeks blurred together a bit, which I’m putting down mostly to sleep deprivation. I really tried to avoid needing sleep meds, but natural stuff just wasn’t cutting it this time, so after a few nights of staring at the ceiling and going on 1am walks to try and tire myself out, I ended up seeing the doctor and got a script for Lemborexant. Given my history with insomnia, it’s been a massive help already.

Fasted body weight is sitting around 93kg, with body comp moving in the right direction overall. I’m leaner, fuller through the upper body, and the back is starting to show more detail. Posing is also improving, which is making a big difference now that condition is coming down.

Training is still moving well, though I’ve had to make a few swaps and manage the bicep a bit more carefully. Physio flagged some serratus and scapular limitations that are affecting lat flare and a few posing positions, so I’ve added in the work for that as well.

Cardio has become a genuine positive too — especially the stairmaster. I’m actually enjoying the discomfort there now, which has made it easier to stay consistent.

The big focus from here is just keeping the process tight:
- keep sleep as consistent as possible.
- keep posing daily.
- keep cardio and steps where they are.
- keep training productive without forcing irritating movements.
- keep meals as clean and complete as possible.

This week also looks like another good push on food, and things should keep moving from here.

Current setup:
- Training split: U/L rest, U/L/U rest

- Cardio: 90 minutes zone 2 per week

- Macros: Training days – 3737 kcal (P 221 / C 626 / F 30)

- Rest days – 3375 kcal (P 220 / C 402 / F 89)

No changes to pharmacology

The goal now is simple: stay on top of the details and keep stacking good weeks.

TEAM R&D
@Allupfromhere
@Panda22
@_bubbles
@Popmusclez
@Doctakay

1785237053940.webp


1785237072715.webp

1785237156783.webp

1785237208118.webp
 
willipede said:

9-10 weeks out — comp prep update​


Powered by the amazing @R&Dpharma, Use code: willipede10 for 10% off ​


The last couple of weeks blurred together a bit, which I’m putting down mostly to sleep deprivation. I really tried to avoid needing sleep meds, but natural stuff just wasn’t cutting it this time, so after a few nights of staring at the ceiling and going on 1am walks to try and tire myself out, I ended up seeing the doctor and got a script for Lemborexant. Given my history with insomnia, it’s been a massive help already.

Fasted body weight is sitting around 93kg, with body comp moving in the right direction overall. I’m leaner, fuller through the upper body, and the back is starting to show more detail. Posing is also improving, which is making a big difference now that condition is coming down.

Training is still moving well, though I’ve had to make a few swaps and manage the bicep a bit more carefully. Physio flagged some serratus and scapular limitations that are affecting lat flare and a few posing positions, so I’ve added in the work for that as well.

Cardio has become a genuine positive too — especially the stairmaster. I’m actually enjoying the discomfort there now, which has made it easier to stay consistent.

The big focus from here is just keeping the process tight:
- keep sleep as consistent as possible.
- keep posing daily.
- keep cardio and steps where they are.
- keep training productive without forcing irritating movements.
- keep meals as clean and complete as possible.

This week also looks like another good push on food, and things should keep moving from here.

Current setup:
- Training split: U/L rest, U/L/U rest

- Cardio: 90 minutes zone 2 per week

- Macros: Training days – 3737 kcal (P 221 / C 626 / F 30)

- Rest days – 3375 kcal (P 220 / C 402 / F 89)

No changes to pharmacology

The goal now is simple: stay on top of the details and keep stacking good weeks.

TEAM R&D
@Allupfromhere
@Panda22
@_bubbles
@Popmusclez
@Doctakay

View attachment 277150

View attachment 277151
View attachment 277152
View attachment 277153
Click to expand...
comp prep going well :D you look good leaner already! @willipede
 
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