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Approved Log 2nd Cycle - Test/Primo/HGH/Retatrutide Log

Alex1909

Alex1909

V.I.P.
EVO Logger
Week 1/12 log:

This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.

Daily macros:
2k cals
220p
120c
65f

Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs

PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night

PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).

Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.

Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.

Couple of photos I took today for reference, I know I still look natural🤣, but I work my fucking ass off and have the drive of an ox to be a better version of myself. I’ve started meal prepping again to keep diet consistent and weight slowly dropping off.
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.




Tuesday
Chest:

Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5

Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12

Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11

Chest dips x 2 sets 20/20

DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12

Pushups x 3 sets 12/12/13

Treadmill 31min




Wednesday
Back:

4 x sets pull ups 20/14/13/12

Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11

Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13

BB bent over row
3 x normal sets 60kg/60kg/70kgx12

ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12

DB shrugs
3 x sets 28kgx12/13/12

3 x sets of crunches 26/30/30

3 x sets lying leg raises 20/23/24

Bicep curl machine/High set
3 x normal sets 27.5kgx12

Treadmill 60mimutes




Thursday
Shoulders:

Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10

Lateral cable raises
4 x normal sets
5kgx12-13

Rear delt reverse flys
31kgx15

Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12

Treadmill 30 minutes





Friday (quite fatigued)
Chest:

Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6

Incline chest press machine
3 x normal sets 35kgx13

Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11

Chest dips x 2 sets 21/25

DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13

Pushups x 3 sets 12/12/13

Treadmill 30 minutes





Saturday
Back:

Pull-ups x 3 sets (slow and strict and stretched) 16/12/12

Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8

Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13

T-Bar row bench assited
3 x normal sets 35kgx12

ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9

Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12

Treadmill 25 minutes


Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
 

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Alex1909 said:
Week 1/12 log:

This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.

Daily macros:
2k cals
220p
120c
65f

Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs

PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night

PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).

Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.

Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.

Couple of photos I took today for reference, I know I still look natural🤣, but I work my fucking ass off and have the drive of an ox to be a better version of myself. I’ve started meal prepping again to keep diet consistent and weight slowly dropping off.
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.




Tuesday
Chest:

Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5

Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12

Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11

Chest dips x 2 sets 20/20

DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12

Pushups x 3 sets 12/12/13

Treadmill 31min




Wednesday
Back:

4 x sets pull ups 20/14/13/12

Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11

Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13

BB bent over row
3 x normal sets 60kg/60kg/70kgx12

ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12

DB shrugs
3 x sets 28kgx12/13/12

3 x sets of crunches 26/30/30

3 x sets lying leg raises 20/23/24

Bicep curl machine/High set
3 x normal sets 27.5kgx12

Treadmill 60mimutes




Thursday
Shoulders:

Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10

Lateral cable raises
4 x normal sets
5kgx12-13

Rear delt reverse flys
31kgx15

Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12

Treadmill 30 minutes





Friday (quite fatigued)
Chest:

Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6

Incline chest press machine
3 x normal sets 35kgx13

Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11

Chest dips x 2 sets 21/25

DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13

Pushups x 3 sets 12/12/13

Treadmill 30 minutes





Saturday
Back:

Pull-ups x 3 sets (slow and strict and stretched) 16/12/12

Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8

Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13

T-Bar row bench assited
3 x normal sets 35kgx12

ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9

Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12

Treadmill 25 minutes


Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
Click to expand...
Back to business! Nice brother I’ll be following along again 🤜🏼🤛🏼
 
Alex1909 said:
Week 1/12 log:

This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.

Daily macros:
2k cals
220p
120c
65f

Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs

PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night

PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).

Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.

Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.

Couple of photos I took today for reference, I know I still look natural🤣, but I work my fucking ass off and have the drive of an ox to be a better version of myself. I’ve started meal prepping again to keep diet consistent and weight slowly dropping off.
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.




Tuesday
Chest:

Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5

Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12

Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11

Chest dips x 2 sets 20/20

DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12

Pushups x 3 sets 12/12/13

Treadmill 31min




Wednesday
Back:

4 x sets pull ups 20/14/13/12

Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11

Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13

BB bent over row
3 x normal sets 60kg/60kg/70kgx12

ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12

DB shrugs
3 x sets 28kgx12/13/12

3 x sets of crunches 26/30/30

3 x sets lying leg raises 20/23/24

Bicep curl machine/High set
3 x normal sets 27.5kgx12

Treadmill 60mimutes




Thursday
Shoulders:

Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10

Lateral cable raises
4 x normal sets
5kgx12-13

Rear delt reverse flys
31kgx15

Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12

Treadmill 30 minutes





Friday (quite fatigued)
Chest:

Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6

Incline chest press machine
3 x normal sets 35kgx13

Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11

Chest dips x 2 sets 21/25

DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13

Pushups x 3 sets 12/12/13

Treadmill 30 minutes





Saturday
Back:

Pull-ups x 3 sets (slow and strict and stretched) 16/12/12

Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8

Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13

T-Bar row bench assited
3 x normal sets 35kgx12

ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9

Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12

Treadmill 25 minutes


Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
Click to expand...
@Alex1909 was following your other log :D happy to see this and will follow.
 
Mobster said:
To be clear that's not two years on PEDs non stop right?
Click to expand...
Definitely not mate, only about 6 months into my PED journey. Test/Mas/NPP last cycle. Small doses also. 2 years training, but only about a year properly with structure.
 
Alex1909 said:
Week 1/12 log:

This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.

Daily macros:
2k cals
220p
120c
65f

Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs

PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night

PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).

Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.

Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.

Couple of photos I took today for reference, I know I still look natural🤣, but I work my fucking ass off and have the drive of an ox to be a better version of myself. I’ve started meal prepping again to keep diet consistent and weight slowly dropping off.
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.




Tuesday
Chest:

Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5

Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12

Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11

Chest dips x 2 sets 20/20

DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12

Pushups x 3 sets 12/12/13

Treadmill 31min




Wednesday
Back:

4 x sets pull ups 20/14/13/12

Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11

Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13

BB bent over row
3 x normal sets 60kg/60kg/70kgx12

ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12

DB shrugs
3 x sets 28kgx12/13/12

3 x sets of crunches 26/30/30

3 x sets lying leg raises 20/23/24

Bicep curl machine/High set
3 x normal sets 27.5kgx12

Treadmill 60mimutes




Thursday
Shoulders:

Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10

Lateral cable raises
4 x normal sets
5kgx12-13

Rear delt reverse flys
31kgx15

Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12

Treadmill 30 minutes





Friday (quite fatigued)
Chest:

Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6

Incline chest press machine
3 x normal sets 35kgx13

Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11

Chest dips x 2 sets 21/25

DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13

Pushups x 3 sets 12/12/13

Treadmill 30 minutes





Saturday
Back:

Pull-ups x 3 sets (slow and strict and stretched) 16/12/12

Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8

Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13

T-Bar row bench assited
3 x normal sets 35kgx12

ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9

Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12

Treadmill 25 minutes


Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
Click to expand...
Getting lean and shredded will be perfect for you bro ;)
 
You can certainly continue running Cycles as you go.

I would be focusing on taking two times as much time off, as you are on.
 
Did you get your precycle blood work done? So we know where your testosterone levels were.

That's important, especially at your age.
 
Yes, no reason to go that much on the growth hormone. I think you'll get good results on a dose, that's a little smaller.
 
You look really good in those pictures.

Can really tell you got some growth.
 
Nice job, posting your workouts and posting your gear.
Now, we need to see more on your meals.
 
Can’t wait to see the progress
 
Great start here
 
Alex1909 said:
Week 1/12 log:

This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.

Daily macros:
2k cals
220p
120c
65f

Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs

PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night

PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).

Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.

Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.

Couple of photos I took today for reference, I know I still look natural🤣, but I work my fucking ass off and have the drive of an ox to be a better version of myself. I’ve started meal prepping again to keep diet consistent and weight slowly dropping off.
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.




Tuesday
Chest:

Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5

Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12

Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11

Chest dips x 2 sets 20/20

DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12

Pushups x 3 sets 12/12/13

Treadmill 31min




Wednesday
Back:

4 x sets pull ups 20/14/13/12

Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11

Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13

BB bent over row
3 x normal sets 60kg/60kg/70kgx12

ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12

DB shrugs
3 x sets 28kgx12/13/12

3 x sets of crunches 26/30/30

3 x sets lying leg raises 20/23/24

Bicep curl machine/High set
3 x normal sets 27.5kgx12

Treadmill 60mimutes




Thursday
Shoulders:

Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10

Lateral cable raises
4 x normal sets
5kgx12-13

Rear delt reverse flys
31kgx15

Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12

Treadmill 30 minutes





Friday (quite fatigued)
Chest:

Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6

Incline chest press machine
3 x normal sets 35kgx13

Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11

Chest dips x 2 sets 21/25

DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13

Pushups x 3 sets 12/12/13

Treadmill 30 minutes





Saturday
Back:

Pull-ups x 3 sets (slow and strict and stretched) 16/12/12

Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8

Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13

T-Bar row bench assited
3 x normal sets 35kgx12

ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9

Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12

Treadmill 25 minutes


Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
Click to expand...
@Alex1909 Good start to log bro.......
 
Alex1909 said:
Week 1/12 log:

This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.

Daily macros:
2k cals
220p
120c
65f

Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs

PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night

PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).

Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.

Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.

Couple of photos I took today for reference, I know I still look natural🤣, but I work my fucking ass off and have the drive of an ox to be a better version of myself. I’ve started meal prepping again to keep diet consistent and weight slowly dropping off.
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.




Tuesday
Chest:

Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5

Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12

Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11

Chest dips x 2 sets 20/20

DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12

Pushups x 3 sets 12/12/13

Treadmill 31min




Wednesday
Back:

4 x sets pull ups 20/14/13/12

Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11

Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13

BB bent over row
3 x normal sets 60kg/60kg/70kgx12

ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12

DB shrugs
3 x sets 28kgx12/13/12

3 x sets of crunches 26/30/30

3 x sets lying leg raises 20/23/24

Bicep curl machine/High set
3 x normal sets 27.5kgx12

Treadmill 60mimutes




Thursday
Shoulders:

Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10

Lateral cable raises
4 x normal sets
5kgx12-13

Rear delt reverse flys
31kgx15

Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12

Treadmill 30 minutes





Friday (quite fatigued)
Chest:

Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6

Incline chest press machine
3 x normal sets 35kgx13

Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11

Chest dips x 2 sets 21/25

DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13

Pushups x 3 sets 12/12/13

Treadmill 30 minutes





Saturday
Back:

Pull-ups x 3 sets (slow and strict and stretched) 16/12/12

Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8

Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13

T-Bar row bench assited
3 x normal sets 35kgx12

ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9

Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12

Treadmill 25 minutes


Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
Click to expand...
@Alex1909 awesome log right here! very detailed and well kept! I enjoy following!
 
Week 2/12 log:

It’s been an amazing week, everything has been 95% on point except my sleep unfortunately, which has been shithouse. Diet has been clean, training has been intense, work has been full on and somehow I’ve kept the fatigue levels low and managed stress quite well. Fasted sitting at 91kg, ABS are making an appearance for the first time in over a decade.

Meals have been cut/paste as always:
1: YoPro 15/20g protein yoghurt
2: chicken breast and rice
3: lean beef mince/veggies (sometimes a double up of meal 2/3 on the day, 250g of protein source)
4: Double scoop of clean protein 40g protein
5: 4 eggs

I feel the primo is starting to lean me out even after 3 short weeks, HGH is helping sleep in a small way, but have dropped to 2 IU’s as my hands were going a little numb. (Strong Sassy goodness)
Mood has been a little off, so I might get some early bloodwork done and share results here. E2 was high, but primo and armidex should’ve worked wonders by now. Enough rambling, down to the traning for the week, slightly improved strength with cardio after every weight session and some core as I’m finally seeing some definition in the body. Form focused and solid warmups on every exercise, with some small PO growth as I’m pushing myself allot harder. Even in deficit, finding small strength gains still.



Monday
Shoulders:

Overhead shoulder press machine
2 x warmup sets 32kgx15
1 x normal set 45kgx13
1 x failure set 54.5kgx10

Cable Lateral raises
4 x normal sets 5kgx12-14

Lateral raise machine, seated
3 x normal sets 30kgx12

Rear felt reverse fly
4 x normal sets 31kgx15

Treadmill/30 minutes



Wednesday
Arms:

Tricep press down machine
3 x warmup sets, form focused 70kgx15
1 x normal set 90kgx15

Tricep press down V bar
3 x warmup sets 22kgx15
1 x normal set 36kgx15

DB tricep extension, single arm
4 x normal sets 8kgx12-13

DB bicep curls
3 x normal sets 12.5kgx12

Preacher curl, straight bar
2 x warmup sets 20kgx15
1 x normal set 25kgx13
1 x failure set 30kgx11

Cable hammer curls
2 x warmup sets 15kgx15
1 x normal set 20kgx13

Crunches x 3 sets
30/32/35




Thursday
Chest:

DB incline press
3 x warmup sets 20kgx14-15
2 x failure sets 35kgx8/7

Incline chest press machine
2 x warmup sets 30kgx15
1 x normal set 35kgx12
1 x failure set 42.5kgx7

Pec deck
3 x normal sets 42.5kgx12

Chest dips assisted x 3 sets
16/20/21

DB pullover
3 x normal sets 20kgx15
1 x top set 25kgx14




Friday
Back:

Pull-ups x 3 sets
18/12/10

Lateral pull downs
3 x warmup sets 55kgx13
1 x failure set 90kgx7

Reverse grip pull down machine
2 x normal sets 60kgx15
1 x top set 80kgx12

T-Bar chest supported row
3 x normal sets 30kgx12
1 x failure set 40kgx8

ISO lateral row machine
3 x normal sets 60kgx14
1 x top set 77.5kgx11

Seated row straight bar (shoulder width)
3 x normal sets 42.5kgx14
1 x top set 65kgx10

Treadmill 10 minutes
Sauna 15 minutes

Lying leg raises x 3 sets
25/25/26




Sunday
Shoulders:

Overhead press machine
3 x warmup sets 31kgx14
1 x top set 54.5kgx13

DB front raises
4 x normal sets 12.5kgx15-17

Cable lateral raises
4 x normal sets 5kgx12

Lateral raise machine
3 normal sets 30kgx12

Rear delt reverse flys pec deck
3 x normal sets 31kgx15
1 x top set 35kgx12

Stationary Bike 30 minutes
220 cals/11.5KM

Crunches x 3 sets
30/33/36




Concludes my week 2 thanks again for your continued support, advice and feedback and thanks to Sassy for having faith in me!! Let me
Know if you’d like more of something or less of something with the logs. HR has been up there, so working with Gains Man to get it back down.

Picture below is pretty much my natty-enhanced stage of 5 months and the food prep is what I usually do most weeks.
 

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Last edited:
Alex1909 said:
Week 2/12 log:

It’s been an amazing week, everything has been 95% on point except my sleep unfortunately, which has been shithouse. Diet has been clean, training has been intense, work has been full on and somehow I’ve kept the fatigue levels low and managed stress quite well. Fasted sitting at 91kg, ABS are making an appearance for the first time in over a decade.

Meals have been cut/paste as always:
1: YoPro 15/20g protein yoghurt
2: chicken breast and rice
3: lean beef mince/veggies (sometimes a double up of meal 2/3 on the day, 250g of protein source)
4: Double scoop of clean protein 40g protein
5: 4 eggs

I feel the primo is starting to lean me out even after 3 short weeks, HGH is helping sleep in a small way, but have dropped to 2 IU’s as my hands were going a little numb. (Strong Sassy goodness)
Mood has been a little off, so I might get some early bloodwork done and share results here. E2 was high, but primo and armidex should’ve worked wonders by now. Enough rambling, down to the traning for the week, slightly improved strength with cardio after every weight session and some core as I’m finally seeing some definition in the body. Form focused and solid warmups on every exercise, with some small PO growth as I’m pushing myself allot harder. Even in deficit, finding small strength gains still.



Monday
Shoulders:

Overhead shoulder press machine
2 x warmup sets 32kgx15
1 x normal set 45kgx13
1 x failure set 54.5kgx10

Cable Lateral raises
4 x normal sets 5kgx12-14

Lateral raise machine, seated
3 x normal sets 30kgx12

Rear felt reverse fly
4 x normal sets 31kgx15

Treadmill/30 minutes



Wednesday
Arms:

Tricep press down machine
3 x warmup sets, form focused 70kgx15
1 x normal set 90kgx15

Tricep press down V bar
3 x warmup sets 22kgx15
1 x normal set 36kgx15

DB tricep extension, single arm
4 x normal sets 8kgx12-13

DB bicep curls
3 x normal sets 12.5kgx12

Preacher curl, straight bar
2 x warmup sets 20kgx15
1 x normal set 25kgx13
1 x failure set 30kgx11

Cable hammer curls
2 x warmup sets 15kgx15
1 x normal set 20kgx13

Crunches x 3 sets
30/32/35




Thursday
Chest:

DB incline press
3 x warmup sets 20kgx14-15
2 x failure sets 35kgx8/7

Incline chest press machine
2 x warmup sets 30kgx15
1 x normal set 35kgx12
1 x failure set 42.5kgx7

Pec deck
3 x normal sets 42.5kgx12

Chest dips assisted x 3 sets
16/20/21

DB pullover
3 x normal sets 20kgx15
1 x top set 25kgx14




Friday
Back:

Pull-ups x 3 sets
18/12/10

Lateral pull downs
3 x warmup sets 55kgx13
1 x failure set 90kgx7

Reverse grip pull down machine
2 x normal sets 60kgx15
1 x top set 80kgx12

T-Bar chest supported row
3 x normal sets 30kgx12
1 x failure set 40kgx8

ISO lateral row machine
3 x normal sets 60kgx14
1 x top set 77.5kgx11

Seated row straight bar (shoulder width)
3 x normal sets 42.5kgx14
1 x top set 65kgx10

Treadmill 10 minutes
Sauna 15 minutes

Lying leg raises x 3 sets
25/25/26




Sunday
Shoulders:

Overhead press machine
3 x warmup sets 31kgx14
1 x top set 54.5kgx13

DB front raises
4 x normal sets 12.5kgx15-17

Cable lateral raises
4 x normal sets 5kgx12

Lateral raise machine
3 normal sets 30kgx12

Rear delt reverse flys pec deck
3 x normal sets 31kgx15
1 x top set 35kgx12

Stationary Bike 30 minutes
220 cals/11.5KM

Crunches x 3 sets
30/33/36




Concludes my week 2 thanks again for your continued support, advice and feedback and thanks to Sassy for having faith in me!! Let me
Know if you’d like more of something or less of something with the logs. HR has been up there, so working with Gains Man to get it back down.

Picture below is pretty much my natty-enhanced stage of 5 months and the food prep is what I usually do most weeks.
Click to expand...
@Alex1909 thats the before after pics right bro? ;) NICE you making solid improvements and gains, very impressive
check your workouts i liked your back day most its legit

on food looks like the real deal meal prep bro you are going to win keep going high protein
 
Npcclassicphysique champ said:
@Alex1909 thats the before after pics right bro? ;) NICE you making solid improvements and gains, very impressive
check your workouts i liked your back day most its legit

on food looks like the real deal meal prep bro you are going to win keep going high protein
Click to expand...
Yeah mate, pretty much 5-6 months comparison. Natty to enhanced. 95kgish down to 92kgish haha.
 
Alex1909 said:
Yeah mate, pretty much 5-6 months comparison. Natty to enhanced. 95kgish down to 92kgish haha.
Click to expand...
You're doing great :D try to update us more we waiting.
 
Week 3,4/12 log:

Doing both weeks 3 and 4 together as work has been hectic and it was quite difficult to gather any free time outside of work and gym to log last week.
Last week I finally dropped under 90kg for the first time in almost 2 years (Reta and discipline doing its work). Last week I was 89.5kg fasted, this week I’m sitting at 88.5kg fasted. Energy in general is going up, strength in the gym has taken a hit on the other hand. Small PO wins still, but I feel like my gym endurance has gone down. Intensity has gone up which could be the variable for endurance loss.

Diet has been quite good last week and this week, still eating mostly the same foods everyday, ie: Yogurt/Chicken Breast/Lean beef mince/Veg Protein powder/Eggs with a mixture of veggies and 100g rice portions. (1900-2100cals)

Also would like to be transparent about my coach, I’ve taken it upon myself to go solo for awhile, Gains Man has been wonderful and has set my on the right track, hence going forth I’ll start a lean growth phase once this 12 weeks is up and start eating in a small surplus again.

Have been super consistent with training, not many days off and have really increased core exercises and cardio to a more regular part of training rather than making specific AB/Cardio days. Keeping me accountable and easier to manage. 10 weeks challenge is also coming to an end, will send updates once everything is over.

Traning schedule for both weeks as follows:

Week 3: Traning till failure emphasis on last sets, leading sets aiming for 12-15 reps with good form.

Monday 27/1
Shoulders

Shoulder press machine, 2-3 warmup sets of 50-70% of max.
1 set to failure/ish 54.5kgx13
BB front raise 4 sets of slow good form 12.5kgx15-20.
Cable lateral raises 4 sets of 5kgx12-14
Rear delt reverse flys 4 sets of 35kgx15-18
Face pulls high set 4 sets of 20kgx15
Crunches 3 sets 30/33/36
Stationary bike 30 minutes/11.5KM/220cals




Wednesday 29/1
Chest

Incline DB press, 2 warmup sets of 60%
2 sets till failure 35kgx7.
Incline chest press machine, 2 warmup sets
1 set till failure 42.5kgx7.
Pec deck 3 sets of 45kgx13.
3 sets of chest dips 20/20/20
DB pullover 3 x sets of 60%, 1 set till failure 27.5kgx10.
3 sets of push ups 12/12/14
Treadmill 30 minutes




Thursday 30/1
Back

3 sets of pull ups 20/12/12
Cable lateral pull down, 3 sets of 60%
1 set till failure 90kgx6.
Reverse grip pull down machine 2 x sets of 70%
1 set of 80% 60kgx13.
T bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine, 3 sets of 60%
1 set till failure 80kgx10
Seated row, shoulder width bar, 3 sets of 60%
1 set till failure 70kgx9
DB shrugs (drop set) 32kg/24kg/16kgx13
3 sets of lying leg raises 25/26/28




Friday 31/1
Shoulders

Overhead press machine, 3 sets of 50-60%
1 set till failure 58.5x8
BB front raise, 3 sets 50-70%
Last set 20kgx13
Cable lateral raises 4 sets of 5kgx12-15
Rear delt reverse flys 4 sets of 35kgx15
Face pulls high, (drop setx4) 22kg/20kg/17kg/15kgx12-15




Saturday 1/2
Cardio/Abs

Crunches x 3 sets 20/20/20 superset
Lying leg raises x 3 sets 20/20/20 superset
Stationary bike 1 hour/19km/430cals




Sunday 2/2
Arms

Tricep press down machine
3 sets of 60%
1 set till failure 95kgx12
Tricep push down V bar, 3 sets of 50%
1 set of 75% 32kgx15
DB Single arm tricep extension 4 sets of 60%, 7kgx12
DB bicep curls, 3 sets of 50%
1 set of 70% 15kgx13
BB preacher curls, 3 sets of 40-60%
1 set till failure 35kgx6
Cable hammer curls, 3 sets of 40-60%
1 set of 70% 30kgx16
Crunches x 3 sets 30/32/35




Week 4 traning : Failure emphasis with some but a slight reload on others to keep adaptation happening and avoiding plateaus as deficit is taking its toll. Reta has slightly shunned appetite.


Monday 3/2
Chest

Incline DB bench press
1 set of 50%
2 sets of 35kgx7
1 set till max failure 37.5kgx2
Incline chest press machine, 3 sets of 50%
1 set till failure 45kgx6
Pec deck 2 sets of 70%
1 set of 80% 45kgx13
Chest dips 3 sets 20/20/20
DB pullover 4 sets of 60% 20kgx15
Push ups x 3 sets 12/12/14
DB shrugs (drop set) x 3 30kg/25kg/15kgx12
Treadmill 30 minutes 2.8km/170cals


Tuesday 4/2
Back

Pull ups x 3 sets 20/12/12
Cable lateral pull down
3 sets of 60%
1 set of 80% 80kgx10
Reverse grip pull down machine 3 sets of 60%
1 set of 80% 70kgx14
T Bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine 3 sets of 50-60%
1 set of 80% 72.5kgx12
Seated Cable row machine shoulder width 4 sets of 60% 50kgx12
DB shrugs (drop set) 32kg/24kg/16kgx13
Lying leg raises 3 sets 22/20/26
Treadmill 30 minutes 2.5KM/120cals




Wednesday 5/2
Shoulders

Overhead shoulder press machine 4 sets of 60% 32kgx12
BB front raise 4 sets of 60% 20kgx13
Cuff Cable lateral raises 4 sets 5kgx13-15
Rear delt reverse flys 4 sets of 75% 40kgx12
Face pull high set (drop setx4) 70%60%50%40% 22kg/20kg/17kg/15kgx15





Friday 7/2
Arms

Tricep push down machine 3 sets of 60%x15
1 set of 85% 95kgx13
Tricep push down V bar 3 sets of 50%x15-20
1 set of 85% 36kgx13
DB single arm tricep extension 2 sets of 70%x12
2 sets of 85% 9kgx12
Bicep curl machine 3 sets of 60%x15
1 set of 75% 35kgx11
BB preacher curls 2 sets of 50% 1 set of 70% 1 set of 90% 35kgx6
Hammer curls preacher machine 3 sets of 60%
1 set of 75% 32.5kgx12
Crunches x 3 sets 40/35/37





Saturday 8/2
Chest/Played local sport for 2 hours

DB incline bench press 2 warmup sets of 60%
35kg/35kgx8/7 90%
Drop set of 25kgx10 to finish
Incline chest press machine 4 sets of 50%x15 20kg
Pec deck 4 sets of 60%x13 40kg
Chest dips x 3 sets 20/20/20
DB pullovers x 4 sets of 60% 20kgx-12-17
DB shrugs (dropsetx3) 30kg/25kg/15kgx12
Treadmill x 30 minutes 2.8km/175cals



Sunday 9/2 rest day
Rest day, hungover as fuck, partied hard as it had been months and the missus needed a night out as well! 🙏🤣❤️.

Has been a great fortnight and Sassy’s products are working wonders for my body. Not many pic updates this fortnight, will make up for it
Next week and share more photos. ABs are looking the best they have in years and I’m getting quite a few compliments at the gym from mates. (Looking lean). Ideally I want to get to 85kg within the next 8 weeks and then I can start eating in a surplus again and hopefully pack on some lean quality tissue.

Thanks again to everyone for their continued support and feedback/criticism, keeps me on track and accountable. Always learning and adapting.
Definitely need to work on my photo skills🤣, still self conscious as fuck and hate close ups.
 

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Activity has been very consistent.
 

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Alex1909 said:
Week 3,4/12 log:

Doing both weeks 3 and 4 together as work has been hectic and it was quite difficult to gather any free time outside of work and gym to log last week.
Last week I finally dropped under 90kg for the first time in almost 2 years (Reta and discipline doing its work). Last week I was 89.5kg fasted, this week I’m sitting at 88.5kg fasted. Energy in general is going up, strength in the gym has taken a hit on the other hand. Small PO wins still, but I feel like my gym endurance has gone down. Intensity has gone up which could be the variable for endurance loss.

Diet has been quite good last week and this week, still eating mostly the same foods everyday, ie: Yogurt/Chicken Breast/Lean beef mince/Veg Protein powder/Eggs with a mixture of veggies and 100g rice portions. (1900-2100cals)

Also would like to be transparent about my coach, I’ve taken it upon myself to go solo for awhile, Gains Man has been wonderful and has set my on the right track, hence going forth I’ll start a lean growth phase once this 12 weeks is up and start eating in a small surplus again.

Have been super consistent with training, not many days off and have really increased core exercises and cardio to a more regular part of training rather than making specific AB/Cardio days. Keeping me accountable and easier to manage. 10 weeks challenge is also coming to an end, will send updates once everything is over.

Traning schedule for both weeks as follows:

Week 3: Traning till failure emphasis on last sets, leading sets aiming for 12-15 reps with good form.

Monday 27/1
Shoulders

Shoulder press machine, 2-3 warmup sets of 50-70% of max.
1 set to failure/ish 54.5kgx13
BB front raise 4 sets of slow good form 12.5kgx15-20.
Cable lateral raises 4 sets of 5kgx12-14
Rear delt reverse flys 4 sets of 35kgx15-18
Face pulls high set 4 sets of 20kgx15
Crunches 3 sets 30/33/36
Stationary bike 30 minutes/11.5KM/220cals




Wednesday 29/1
Chest

Incline DB press, 2 warmup sets of 60%
2 sets till failure 35kgx7.
Incline chest press machine, 2 warmup sets
1 set till failure 42.5kgx7.
Pec deck 3 sets of 45kgx13.
3 sets of chest dips 20/20/20
DB pullover 3 x sets of 60%, 1 set till failure 27.5kgx10.
3 sets of push ups 12/12/14
Treadmill 30 minutes




Thursday 30/1
Back

3 sets of pull ups 20/12/12
Cable lateral pull down, 3 sets of 60%
1 set till failure 90kgx6.
Reverse grip pull down machine 2 x sets of 70%
1 set of 80% 60kgx13.
T bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine, 3 sets of 60%
1 set till failure 80kgx10
Seated row, shoulder width bar, 3 sets of 60%
1 set till failure 70kgx9
DB shrugs (drop set) 32kg/24kg/16kgx13
3 sets of lying leg raises 25/26/28




Friday 31/1
Shoulders

Overhead press machine, 3 sets of 50-60%
1 set till failure 58.5x8
BB front raise, 3 sets 50-70%
Last set 20kgx13
Cable lateral raises 4 sets of 5kgx12-15
Rear delt reverse flys 4 sets of 35kgx15
Face pulls high, (drop setx4) 22kg/20kg/17kg/15kgx12-15




Saturday 1/2
Cardio/Abs

Crunches x 3 sets 20/20/20 superset
Lying leg raises x 3 sets 20/20/20 superset
Stationary bike 1 hour/19km/430cals




Sunday 2/2
Arms

Tricep press down machine
3 sets of 60%
1 set till failure 95kgx12
Tricep push down V bar, 3 sets of 50%
1 set of 75% 32kgx15
DB Single arm tricep extension 4 sets of 60%, 7kgx12
DB bicep curls, 3 sets of 50%
1 set of 70% 15kgx13
BB preacher curls, 3 sets of 40-60%
1 set till failure 35kgx6
Cable hammer curls, 3 sets of 40-60%
1 set of 70% 30kgx16
Crunches x 3 sets 30/32/35




Week 4 traning : Failure emphasis with some but a slight reload on others to keep adaptation happening and avoiding plateaus as deficit is taking its toll. Reta has slightly shunned appetite.


Monday 3/2
Chest

Incline DB bench press
1 set of 50%
2 sets of 35kgx7
1 set till max failure 37.5kgx2
Incline chest press machine, 3 sets of 50%
1 set till failure 45kgx6
Pec deck 2 sets of 70%
1 set of 80% 45kgx13
Chest dips 3 sets 20/20/20
DB pullover 4 sets of 60% 20kgx15
Push ups x 3 sets 12/12/14
DB shrugs (drop set) x 3 30kg/25kg/15kgx12
Treadmill 30 minutes 2.8km/170cals


Tuesday 4/2
Back

Pull ups x 3 sets 20/12/12
Cable lateral pull down
3 sets of 60%
1 set of 80% 80kgx10
Reverse grip pull down machine 3 sets of 60%
1 set of 80% 70kgx14
T Bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine 3 sets of 50-60%
1 set of 80% 72.5kgx12
Seated Cable row machine shoulder width 4 sets of 60% 50kgx12
DB shrugs (drop set) 32kg/24kg/16kgx13
Lying leg raises 3 sets 22/20/26
Treadmill 30 minutes 2.5KM/120cals




Wednesday 5/2
Shoulders

Overhead shoulder press machine 4 sets of 60% 32kgx12
BB front raise 4 sets of 60% 20kgx13
Cuff Cable lateral raises 4 sets 5kgx13-15
Rear delt reverse flys 4 sets of 75% 40kgx12
Face pull high set (drop setx4) 70%60%50%40% 22kg/20kg/17kg/15kgx15





Friday 7/2
Arms

Tricep push down machine 3 sets of 60%x15
1 set of 85% 95kgx13
Tricep push down V bar 3 sets of 50%x15-20
1 set of 85% 36kgx13
DB single arm tricep extension 2 sets of 70%x12
2 sets of 85% 9kgx12
Bicep curl machine 3 sets of 60%x15
1 set of 75% 35kgx11
BB preacher curls 2 sets of 50% 1 set of 70% 1 set of 90% 35kgx6
Hammer curls preacher machine 3 sets of 60%
1 set of 75% 32.5kgx12
Crunches x 3 sets 40/35/37





Saturday 8/2
Chest/Played local sport for 2 hours

DB incline bench press 2 warmup sets of 60%
35kg/35kgx8/7 90%
Drop set of 25kgx10 to finish
Incline chest press machine 4 sets of 50%x15 20kg
Pec deck 4 sets of 60%x13 40kg
Chest dips x 3 sets 20/20/20
DB pullovers x 4 sets of 60% 20kgx-12-17
DB shrugs (dropsetx3) 30kg/25kg/15kgx12
Treadmill x 30 minutes 2.8km/175cals



Sunday 9/2 rest day
Rest day, hungover as fuck, partied hard as it had been months and the missus needed a night out as well! 🙏🤣❤️.

Has been a great fortnight and Sassy’s products are working wonders for my body. Not many pic updates this fortnight, will make up for it
Next week and share more photos. ABs are looking the best they have in years and I’m getting quite a few compliments at the gym from mates. (Looking lean). Ideally I want to get to 85kg within the next 8 weeks and then I can start eating in a surplus again and hopefully pack on some lean quality tissue.

Thanks again to everyone for their continued support and feedback/criticism, keeps me on track and accountable. Always learning and adapting.
Definitely need to work on my photo skills🤣, still self conscious as fuck and hate close ups.
Click to expand...

Alex1909 said:
Activity has been very consistent.
Click to expand...
really pushing it hard bro ;) i do see you leaning out in the pic but hard to say
seems like training is paying off bigTIME
 
stevesmi said:
a night out doesn't have to include getting wasted man. i promise you it doesn't.

can have a beautiful night out without it. let her drink, you stay disciplined
Click to expand...
🙏
 
Looks like your protein is going really well.

Keep up with the eggs, they're very good with the chicken breast and beef.
 
Nice job saying consistent with the training. I would say everything is good except the drinking.
 
A only thing I would change with your training is don't dedicate a single split to shoulders, they don't need to have that much volume.
 
What kind of local sport are you playing? Is that Soccer.
 
Physique is looking to be on point.

You still got some loose ends to work out and I think that you can definitely have room to improve. Keep it going.
 
I respect the honesty on your log, too. Many people try and lie and they leave out when they don't do something right. But it's good to hold yourself accountable and be honest about it.
 
If you're gonna go out and drink cut back on the amount you're drinking

and all so limit it to once in a blue moon.
 
stevesmi said:
a night out doesn't have to include getting wasted man. i promise you it doesn't.

can have a beautiful night out without it. let her drink, you stay disciplined
Click to expand...

It took me a while to learn this but I’m better off now
 
Alex1909 said:
Week 3,4/12 log:

Doing both weeks 3 and 4 together as work has been hectic and it was quite difficult to gather any free time outside of work and gym to log last week.
Last week I finally dropped under 90kg for the first time in almost 2 years (Reta and discipline doing its work). Last week I was 89.5kg fasted, this week I’m sitting at 88.5kg fasted. Energy in general is going up, strength in the gym has taken a hit on the other hand. Small PO wins still, but I feel like my gym endurance has gone down. Intensity has gone up which could be the variable for endurance loss.

Diet has been quite good last week and this week, still eating mostly the same foods everyday, ie: Yogurt/Chicken Breast/Lean beef mince/Veg Protein powder/Eggs with a mixture of veggies and 100g rice portions. (1900-2100cals)

Also would like to be transparent about my coach, I’ve taken it upon myself to go solo for awhile, Gains Man has been wonderful and has set my on the right track, hence going forth I’ll start a lean growth phase once this 12 weeks is up and start eating in a small surplus again.

Have been super consistent with training, not many days off and have really increased core exercises and cardio to a more regular part of training rather than making specific AB/Cardio days. Keeping me accountable and easier to manage. 10 weeks challenge is also coming to an end, will send updates once everything is over.

Traning schedule for both weeks as follows:

Week 3: Traning till failure emphasis on last sets, leading sets aiming for 12-15 reps with good form.

Monday 27/1
Shoulders

Shoulder press machine, 2-3 warmup sets of 50-70% of max.
1 set to failure/ish 54.5kgx13
BB front raise 4 sets of slow good form 12.5kgx15-20.
Cable lateral raises 4 sets of 5kgx12-14
Rear delt reverse flys 4 sets of 35kgx15-18
Face pulls high set 4 sets of 20kgx15
Crunches 3 sets 30/33/36
Stationary bike 30 minutes/11.5KM/220cals




Wednesday 29/1
Chest

Incline DB press, 2 warmup sets of 60%
2 sets till failure 35kgx7.
Incline chest press machine, 2 warmup sets
1 set till failure 42.5kgx7.
Pec deck 3 sets of 45kgx13.
3 sets of chest dips 20/20/20
DB pullover 3 x sets of 60%, 1 set till failure 27.5kgx10.
3 sets of push ups 12/12/14
Treadmill 30 minutes




Thursday 30/1
Back

3 sets of pull ups 20/12/12
Cable lateral pull down, 3 sets of 60%
1 set till failure 90kgx6.
Reverse grip pull down machine 2 x sets of 70%
1 set of 80% 60kgx13.
T bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine, 3 sets of 60%
1 set till failure 80kgx10
Seated row, shoulder width bar, 3 sets of 60%
1 set till failure 70kgx9
DB shrugs (drop set) 32kg/24kg/16kgx13
3 sets of lying leg raises 25/26/28




Friday 31/1
Shoulders

Overhead press machine, 3 sets of 50-60%
1 set till failure 58.5x8
BB front raise, 3 sets 50-70%
Last set 20kgx13
Cable lateral raises 4 sets of 5kgx12-15
Rear delt reverse flys 4 sets of 35kgx15
Face pulls high, (drop setx4) 22kg/20kg/17kg/15kgx12-15




Saturday 1/2
Cardio/Abs

Crunches x 3 sets 20/20/20 superset
Lying leg raises x 3 sets 20/20/20 superset
Stationary bike 1 hour/19km/430cals




Sunday 2/2
Arms

Tricep press down machine
3 sets of 60%
1 set till failure 95kgx12
Tricep push down V bar, 3 sets of 50%
1 set of 75% 32kgx15
DB Single arm tricep extension 4 sets of 60%, 7kgx12
DB bicep curls, 3 sets of 50%
1 set of 70% 15kgx13
BB preacher curls, 3 sets of 40-60%
1 set till failure 35kgx6
Cable hammer curls, 3 sets of 40-60%
1 set of 70% 30kgx16
Crunches x 3 sets 30/32/35




Week 4 traning : Failure emphasis with some but a slight reload on others to keep adaptation happening and avoiding plateaus as deficit is taking its toll. Reta has slightly shunned appetite.


Monday 3/2
Chest

Incline DB bench press
1 set of 50%
2 sets of 35kgx7
1 set till max failure 37.5kgx2
Incline chest press machine, 3 sets of 50%
1 set till failure 45kgx6
Pec deck 2 sets of 70%
1 set of 80% 45kgx13
Chest dips 3 sets 20/20/20
DB pullover 4 sets of 60% 20kgx15
Push ups x 3 sets 12/12/14
DB shrugs (drop set) x 3 30kg/25kg/15kgx12
Treadmill 30 minutes 2.8km/170cals


Tuesday 4/2
Back

Pull ups x 3 sets 20/12/12
Cable lateral pull down
3 sets of 60%
1 set of 80% 80kgx10
Reverse grip pull down machine 3 sets of 60%
1 set of 80% 70kgx14
T Bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine 3 sets of 50-60%
1 set of 80% 72.5kgx12
Seated Cable row machine shoulder width 4 sets of 60% 50kgx12
DB shrugs (drop set) 32kg/24kg/16kgx13
Lying leg raises 3 sets 22/20/26
Treadmill 30 minutes 2.5KM/120cals




Wednesday 5/2
Shoulders

Overhead shoulder press machine 4 sets of 60% 32kgx12
BB front raise 4 sets of 60% 20kgx13
Cuff Cable lateral raises 4 sets 5kgx13-15
Rear delt reverse flys 4 sets of 75% 40kgx12
Face pull high set (drop setx4) 70%60%50%40% 22kg/20kg/17kg/15kgx15





Friday 7/2
Arms

Tricep push down machine 3 sets of 60%x15
1 set of 85% 95kgx13
Tricep push down V bar 3 sets of 50%x15-20
1 set of 85% 36kgx13
DB single arm tricep extension 2 sets of 70%x12
2 sets of 85% 9kgx12
Bicep curl machine 3 sets of 60%x15
1 set of 75% 35kgx11
BB preacher curls 2 sets of 50% 1 set of 70% 1 set of 90% 35kgx6
Hammer curls preacher machine 3 sets of 60%
1 set of 75% 32.5kgx12
Crunches x 3 sets 40/35/37





Saturday 8/2
Chest/Played local sport for 2 hours

DB incline bench press 2 warmup sets of 60%
35kg/35kgx8/7 90%
Drop set of 25kgx10 to finish
Incline chest press machine 4 sets of 50%x15 20kg
Pec deck 4 sets of 60%x13 40kg
Chest dips x 3 sets 20/20/20
DB pullovers x 4 sets of 60% 20kgx-12-17
DB shrugs (dropsetx3) 30kg/25kg/15kgx12
Treadmill x 30 minutes 2.8km/175cals



Sunday 9/2 rest day
Rest day, hungover as fuck, partied hard as it had been months and the missus needed a night out as well! 🙏🤣❤️.

Has been a great fortnight and Sassy’s products are working wonders for my body. Not many pic updates this fortnight, will make up for it
Next week and share more photos. ABs are looking the best they have in years and I’m getting quite a few compliments at the gym from mates. (Looking lean). Ideally I want to get to 85kg within the next 8 weeks and then I can start eating in a surplus again and hopefully pack on some lean quality tissue.

Thanks again to everyone for their continued support and feedback/criticism, keeps me on track and accountable. Always learning and adapting.
Definitely need to work on my photo skills🤣, still self conscious as fuck and hate close ups.
Click to expand...
@Alex1909 awesome log right here! Very consistent!
 
Doing great
 
stevesmi said:
a night out doesn't have to include getting wasted man. i promise you it doesn't.

can have a beautiful night out without it. let her drink, you stay disciplined
Click to expand...
Cheers mate, will do! I don’t go out or even drink much at all!
 
Zyglamail said:
What kind of local sport are you playing? Is that Soccer.
Click to expand...
Hey mate, playing baseball at the moment haha. Almost count it as a cardio day sometimes.
 
caligirl85 said:
I respect the honesty on your log, too. Many people try and lie and they leave out when they don't do something right. But it's good to hold yourself accountable and be honest about it.
Click to expand...
Always🙏
 
Week 5 of log:

Fasted weight 85kg 21/2/25
Has been a good consistent week with training, nutrition has been very clean but not the same meals as I’ve been having. Have stopped counting calories and being so strict on the same meals to outweigh the diet fatigue and stay on track.
Reta has appetite on a stranglehold but am still able to eat reasonable portions, keeping protein high, fats low carbs medium ratio/percentage wise.

Sleep has been better but gym endurance and strength has gone down at least 20-25%, possibly due to the rapid weight loss and lower carb intake?
Here’s the traning week as follows, focus was more volume with lower weight to really target intended muscles. (Form focused)

Monday, Back/Bi’s:
Assisted pull ups x 3 sets

Cable lateral pull downs
3 x sets 60% x 12
1 x set 80% x 8

Reverse grip pulldown machine
3 x sets 70% x 15-18

ISO lateral row
3 x sets 60% x 15-18

T-Bar chest supported row
2 x sets 50% x 17
1 x set 80% x 10

BB bicep curls
2 x sets 60% x 20
1 x set 75% x 15
1 x set 65% x 13

DB hammer curls
3 x sets 60% x 12-15
1 x set 70% x 18




Tuesday/shoulders: sports traning also

Overhead press machine
3 x sets 50% x 15
1 x set 85% x 10

DB front raise underhand
4 x sets 60% x 15

Cable lateral raise
4 x sets 65% x 12

Rear delt reverse flys
4 x sets 65% x 12-15

Face pulls
4 x sets drop set. 80%/70%/60%/50%

Treadmill 10 minutes




Wednesday Cardio/Abs:

Cable crunch superset
2 x sets 60% x 20-22
2 x sets 70% x 20-22

Lying leg raise superset
3 x sets of 20

Stationary bike 30 minutes 225 Cals

Treadmill 30 minutes 180 Cals





Friday/Arms:

Tricep press down
3 x sets 60% x 18
1 x set 80% x 15

B- Strap pull downs
3 x sets 50% x 15
1 x set 80% x 12

DB Single arm tricep extensions
4 x sets 70% x 12-14

Bicep curl machine high set
4 x sets 70% x 12

Seated incline DB curls
4 x sets 70% x 12

Cable Hammer curls
3 x sets 60% x 15
1 x set 80% x 12

3 x sets crunches
40/35/37





Saturday/Chest: (fatigued)

DB incline press
2 x sets 50% x 12
1 x set 90% x 8

Incline chest press machine
3 x sets 60% x 13

Cable flys
2 x sets 60% x 13
1 x set 70% x 12

Chest dips assisted
3 x sets

DB pullovers
4 x sets 50% x 15

Pushups
3 x sets

DB shrugs dropset
3 x sets
80%/70%/50%

Treadmill 30 minutes 175 Cals


Played local sport for 90 minutes


Weekly conclusion:

Cardio has been a little light and hydration off, upping again next week. Reta is doing is work in the leanest I’ve been in a very long time, can’t wait to start eating in a clean 200-500+ surplus and start growing again. Goal weight is now about 80kg and then I’ll go back up to 90ish.
Sassy’s products are working their magic, I feel as if the primo/HGH has really kept my composition at a good level without losing too much quality tissue, happy with where things are going. Pictures are about 4/8 months apart also. 103kg one was a very bad peak bulk lol.
 

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Alex1909 said:
Week 5 of log:

Fasted weight 85kg 21/2/25
Has been a good consistent week with training, nutrition has been very clean but not the same meals as I’ve been having. Have stopped counting calories and being so strict on the same meals to outweigh the diet fatigue and stay on track.
Reta has appetite on a stranglehold but am still able to eat reasonable portions, keeping protein high, fats low carbs medium ratio/percentage wise.

Sleep has been better but gym endurance and strength has gone down at least 20-25%, possibly due to the rapid weight loss and lower carb intake?
Here’s the traning week as follows, focus was more volume with lower weight to really target intended muscles. (Form focused)

Monday, Back/Bi’s:
Assisted pull ups x 3 sets

Cable lateral pull downs
3 x sets 60% x 12
1 x set 80% x 8

Reverse grip pulldown machine
3 x sets 70% x 15-18

ISO lateral row
3 x sets 60% x 15-18

T-Bar chest supported row
2 x sets 50% x 17
1 x set 80% x 10

BB bicep curls
2 x sets 60% x 20
1 x set 75% x 15
1 x set 65% x 13

DB hammer curls
3 x sets 60% x 12-15
1 x set 70% x 18




Tuesday/shoulders: sports traning also

Overhead press machine
3 x sets 50% x 15
1 x set 85% x 10

DB front raise underhand
4 x sets 60% x 15

Cable lateral raise
4 x sets 65% x 12

Rear delt reverse flys
4 x sets 65% x 12-15

Face pulls
4 x sets drop set. 80%/70%/60%/50%

Treadmill 10 minutes




Wednesday Cardio/Abs:

Cable crunch superset
2 x sets 60% x 20-22
2 x sets 70% x 20-22

Lying leg raise superset
3 x sets of 20

Stationary bike 30 minutes 225 Cals

Treadmill 30 minutes 180 Cals





Friday/Arms:

Tricep press down
3 x sets 60% x 18
1 x set 80% x 15

B- Strap pull downs
3 x sets 50% x 15
1 x set 80% x 12

DB Single arm tricep extensions
4 x sets 70% x 12-14

Bicep curl machine high set
4 x sets 70% x 12

Seated incline DB curls
4 x sets 70% x 12

Cable Hammer curls
3 x sets 60% x 15
1 x set 80% x 12

3 x sets crunches
40/35/37





Saturday/Chest: (fatigued)

DB incline press
2 x sets 50% x 12
1 x set 90% x 8

Incline chest press machine
3 x sets 60% x 13

Cable flys
2 x sets 60% x 13
1 x set 70% x 12

Chest dips assisted
3 x sets

DB pullovers
4 x sets 50% x 15

Pushups
3 x sets

DB shrugs dropset
3 x sets
80%/70%/50%

Treadmill 30 minutes 175 Cals


Played local sport for 90 minutes


Weekly conclusion:

Cardio has been a little light and hydration off, upping again next week. Reta is doing is work in the leanest I’ve been in a very long time, can’t wait to start eating in a clean 200-500+ surplus and start growing again. Goal weight is now about 80kg and then I’ll go back up to 90ish.
Sassy’s products are working their magic, I feel as if the primo/HGH has really kept my composition at a good level without losing too much quality tissue, happy with where things are going. Pictures are about 4/8 months apart also. 103kg one was a very bad peak bulk lol.
Click to expand...
good week you looking like conditioning is improving nicely @Alex1909 powaaa top
 
Week 6/12 of log:

Fasted weight: 85.5kg
Calories p/d: 1900ish. 220/120/70
PED update: Test E/Primo 500/400 ED
Peptides: HGH/Reta 2.5IU ED/2 mg p/w

Has been a reasonable week, work has been busy so meal prep has been a little low, but still eating clean and aiming for macros for about 90% accuracy. Traning has been solid, sleep has been great for once and hydration on point at a minimum 3.5lt per day.

Strength is staying steady with some glimpses of PO at top sets, endurance is a little lower than usual, lower carb intake is taking its toll and BP has been a little high still. Fatigue is definitely up so management of that could’ve been better.
Promo is drying me out and pumps have been insane, mind to muscle connection is getting so much better with all my traning, still pushing hard on top sets after good warmups.

Weekly traning as follows, had a few extra days off due to recovery and fatigue management.

Tuesday/Back & BI’s:


3 x sets of pull ups
15/15/11

Cable lateral pull downs
3 x sets of 50% x 15
1 x set of 75% x 10

Reverse grip pulldown machine
3 x sets of 50% x 12-15
1 x set of 75% x 13

T Bar row chest supported
3 x sets of 50% x 14
1 x set of 80% x 11

ISO lateral row machine
3 x sets of 50%
1 x set of 85% x 9

Seated cable rows shoulder width bar
3 x sets of 50% x 13
1 x set of 70% x 11

DB shrugs
Drop set 80% 60% 40% x 13

Bicep curl machine
50-60% x 15 x 4 sets

DB hammer curls
60% x 13 x 4 sets

BB preacher curls
80% x 12/10 x 2 sets
85% x 7

Single arm preachers
15kg x 60% x 3 sets

Tricep push downs B strap
3 x 50% x 15-17
1 x 80% x 13

Lying leg raise x 3 sets
25/26/25

Treadmill 30 minutes 180 cals





Wednesday/Shoulders:

Overhead press machine
3 x 50% x 13
1 x 85% x 8

DB front raise underhand grip
4 x sets 60% x 15

Cable lateral raise
4 x sets 65% x 12

Rear delt reverse fly cables single arm
4 x sets 60% x 12

Plate loaded lateral raise machine
3 x sets 65% x 12

Treadmill 10 minutes





Saturday/Arms/Double game of local sport
(Insane day)

Tricep press down machine
3 x sets 60% x 15
1 x set 90% x 9

Tricep push down B straps
4 sets 60% x 14

Close grip bench press
1 x set 40% x 20
1 x set 50% x 15
1 x set 60% x 13
1 x set 70% x 10

High set bicep curl machine
2 x sets 50% x 15
1 x set 60% x 13
1 x set 75% x 12

Seated incline DB curls
3 x sets 70 x 12
1 x set 80% x 10

Hammer curls on preacher machine
2 x sets 50% x 18
1 x set 60% x 16
1 x set 70% x 14

Leg raise on bench with DB between feet 5kg
3 x sets of 15

DB shrugs
2 x sets 50% x 15/16
1 x set 85% x 11




That concludes week 6, fatigue was high but effort was higher. Sassy’s products are keeping me on the ball no matter what situation I’m in. Need to Dial back into my diet and up the carbs to keep endurance and energy high, feeling very lean but also weak.

Thanks for continued support from the community, means allot and thanks for following my journey.
 
Alex1909 said:
Week 6/12 of log:

Fasted weight: 85.5kg
Calories p/d: 1900ish. 220/120/70
PED update: Test E/Primo 500/400 ED
Peptides: HGH/Reta 2.5IU ED/2 mg p/w

Has been a reasonable week, work has been busy so meal prep has been a little low, but still eating clean and aiming for macros for about 90% accuracy. Traning has been solid, sleep has been great for once and hydration on point at a minimum 3.5lt per day.

Strength is staying steady with some glimpses of PO at top sets, endurance is a little lower than usual, lower carb intake is taking its toll and BP has been a little high still. Fatigue is definitely up so management of that could’ve been better.
Promo is drying me out and pumps have been insane, mind to muscle connection is getting so much better with all my traning, still pushing hard on top sets after good warmups.

Weekly traning as follows, had a few extra days off due to recovery and fatigue management.

Tuesday/Back & BI’s:


3 x sets of pull ups
15/15/11

Cable lateral pull downs
3 x sets of 50% x 15
1 x set of 75% x 10

Reverse grip pulldown machine
3 x sets of 50% x 12-15
1 x set of 75% x 13

T Bar row chest supported
3 x sets of 50% x 14
1 x set of 80% x 11

ISO lateral row machine
3 x sets of 50%
1 x set of 85% x 9

Seated cable rows shoulder width bar
3 x sets of 50% x 13
1 x set of 70% x 11

DB shrugs
Drop set 80% 60% 40% x 13

Bicep curl machine
50-60% x 15 x 4 sets

DB hammer curls
60% x 13 x 4 sets

BB preacher curls
80% x 12/10 x 2 sets
85% x 7

Single arm preachers
15kg x 60% x 3 sets

Tricep push downs B strap
3 x 50% x 15-17
1 x 80% x 13

Lying leg raise x 3 sets
25/26/25

Treadmill 30 minutes 180 cals





Wednesday/Shoulders:

Overhead press machine
3 x 50% x 13
1 x 85% x 8

DB front raise underhand grip
4 x sets 60% x 15

Cable lateral raise
4 x sets 65% x 12

Rear delt reverse fly cables single arm
4 x sets 60% x 12

Plate loaded lateral raise machine
3 x sets 65% x 12

Treadmill 10 minutes





Saturday/Arms/Double game of local sport
(Insane day)

Tricep press down machine
3 x sets 60% x 15
1 x set 90% x 9

Tricep push down B straps
4 sets 60% x 14

Close grip bench press
1 x set 40% x 20
1 x set 50% x 15
1 x set 60% x 13
1 x set 70% x 10

High set bicep curl machine
2 x sets 50% x 15
1 x set 60% x 13
1 x set 75% x 12

Seated incline DB curls
3 x sets 70 x 12
1 x set 80% x 10

Hammer curls on preacher machine
2 x sets 50% x 18
1 x set 60% x 16
1 x set 70% x 14

Leg raise on bench with DB between feet 5kg
3 x sets of 15

DB shrugs
2 x sets 50% x 15/16
1 x set 85% x 11




That concludes week 6, fatigue was high but effort was higher. Sassy’s products are keeping me on the ball no matter what situation I’m in. Need to Dial back into my diet and up the carbs to keep endurance and energy high, feeling very lean but also weak.

Thanks for continued support from the community, means allot and thanks for following my journey.
Click to expand...
@Alex1909 week 6 in the books bro ;) but you gotta dial up the diet get more jacked and shredded imo
 
Back and biceps is perfect. And I love the assisted Pull-Ups.
 
Those pull-ups are going to help. Force growth.

Eventually though you want to do them without any assistance
 
Of the different workouts you're doing. T-bars chest supported, bro, and BB bicep curls are no joke.
 
Nice job, man. You're looking leaner for sure.
Very nice changes from before.
 
Side by side before. And after tells the story,

keep up the good work man, in 6 months from now and in a year from now you'll look back and you'll be blown away at your progress.
 
Alex1909 said:
Week 6/12 of log:

Fasted weight: 85.5kg
Calories p/d: 1900ish. 220/120/70
PED update: Test E/Primo 500/400 ED
Peptides: HGH/Reta 2.5IU ED/2 mg p/w

Has been a reasonable week, work has been busy so meal prep has been a little low, but still eating clean and aiming for macros for about 90% accuracy. Traning has been solid, sleep has been great for once and hydration on point at a minimum 3.5lt per day.

Strength is staying steady with some glimpses of PO at top sets, endurance is a little lower than usual, lower carb intake is taking its toll and BP has been a little high still. Fatigue is definitely up so management of that could’ve been better.
Promo is drying me out and pumps have been insane, mind to muscle connection is getting so much better with all my traning, still pushing hard on top sets after good warmups.

Weekly traning as follows, had a few extra days off due to recovery and fatigue management.

Tuesday/Back & BI’s:


3 x sets of pull ups
15/15/11

Cable lateral pull downs
3 x sets of 50% x 15
1 x set of 75% x 10

Reverse grip pulldown machine
3 x sets of 50% x 12-15
1 x set of 75% x 13

T Bar row chest supported
3 x sets of 50% x 14
1 x set of 80% x 11

ISO lateral row machine
3 x sets of 50%
1 x set of 85% x 9

Seated cable rows shoulder width bar
3 x sets of 50% x 13
1 x set of 70% x 11

DB shrugs
Drop set 80% 60% 40% x 13

Bicep curl machine
50-60% x 15 x 4 sets

DB hammer curls
60% x 13 x 4 sets

BB preacher curls
80% x 12/10 x 2 sets
85% x 7

Single arm preachers
15kg x 60% x 3 sets

Tricep push downs B strap
3 x 50% x 15-17
1 x 80% x 13

Lying leg raise x 3 sets
25/26/25

Treadmill 30 minutes 180 cals





Wednesday/Shoulders:

Overhead press machine
3 x 50% x 13
1 x 85% x 8

DB front raise underhand grip
4 x sets 60% x 15

Cable lateral raise
4 x sets 65% x 12

Rear delt reverse fly cables single arm
4 x sets 60% x 12

Plate loaded lateral raise machine
3 x sets 65% x 12

Treadmill 10 minutes





Saturday/Arms/Double game of local sport
(Insane day)

Tricep press down machine
3 x sets 60% x 15
1 x set 90% x 9

Tricep push down B straps
4 sets 60% x 14

Close grip bench press
1 x set 40% x 20
1 x set 50% x 15
1 x set 60% x 13
1 x set 70% x 10

High set bicep curl machine
2 x sets 50% x 15
1 x set 60% x 13
1 x set 75% x 12

Seated incline DB curls
3 x sets 70 x 12
1 x set 80% x 10

Hammer curls on preacher machine
2 x sets 50% x 18
1 x set 60% x 16
1 x set 70% x 14

Leg raise on bench with DB between feet 5kg
3 x sets of 15

DB shrugs
2 x sets 50% x 15/16
1 x set 85% x 11




That concludes week 6, fatigue was high but effort was higher. Sassy’s products are keeping me on the ball no matter what situation I’m in. Need to Dial back into my diet and up the carbs to keep endurance and energy high, feeling very lean but also weak.

Thanks for continued support from the community, means allot and thanks for following my journey.
Click to expand...
@Alex1909 Good detailed updates bro.........
 
Alex1909 said:
Week 6/12 of log:

Fasted weight: 85.5kg
Calories p/d: 1900ish. 220/120/70
PED update: Test E/Primo 500/400 ED
Peptides: HGH/Reta 2.5IU ED/2 mg p/w

Has been a reasonable week, work has been busy so meal prep has been a little low, but still eating clean and aiming for macros for about 90% accuracy. Traning has been solid, sleep has been great for once and hydration on point at a minimum 3.5lt per day.

Strength is staying steady with some glimpses of PO at top sets, endurance is a little lower than usual, lower carb intake is taking its toll and BP has been a little high still. Fatigue is definitely up so management of that could’ve been better.
Promo is drying me out and pumps have been insane, mind to muscle connection is getting so much better with all my traning, still pushing hard on top sets after good warmups.

Weekly traning as follows, had a few extra days off due to recovery and fatigue management.

Tuesday/Back & BI’s:


3 x sets of pull ups
15/15/11

Cable lateral pull downs
3 x sets of 50% x 15
1 x set of 75% x 10

Reverse grip pulldown machine
3 x sets of 50% x 12-15
1 x set of 75% x 13

T Bar row chest supported
3 x sets of 50% x 14
1 x set of 80% x 11

ISO lateral row machine
3 x sets of 50%
1 x set of 85% x 9

Seated cable rows shoulder width bar
3 x sets of 50% x 13
1 x set of 70% x 11

DB shrugs
Drop set 80% 60% 40% x 13

Bicep curl machine
50-60% x 15 x 4 sets

DB hammer curls
60% x 13 x 4 sets

BB preacher curls
80% x 12/10 x 2 sets
85% x 7

Single arm preachers
15kg x 60% x 3 sets

Tricep push downs B strap
3 x 50% x 15-17
1 x 80% x 13

Lying leg raise x 3 sets
25/26/25

Treadmill 30 minutes 180 cals





Wednesday/Shoulders:

Overhead press machine
3 x 50% x 13
1 x 85% x 8

DB front raise underhand grip
4 x sets 60% x 15

Cable lateral raise
4 x sets 65% x 12

Rear delt reverse fly cables single arm
4 x sets 60% x 12

Plate loaded lateral raise machine
3 x sets 65% x 12

Treadmill 10 minutes





Saturday/Arms/Double game of local sport
(Insane day)

Tricep press down machine
3 x sets 60% x 15
1 x set 90% x 9

Tricep push down B straps
4 sets 60% x 14

Close grip bench press
1 x set 40% x 20
1 x set 50% x 15
1 x set 60% x 13
1 x set 70% x 10

High set bicep curl machine
2 x sets 50% x 15
1 x set 60% x 13
1 x set 75% x 12

Seated incline DB curls
3 x sets 70 x 12
1 x set 80% x 10

Hammer curls on preacher machine
2 x sets 50% x 18
1 x set 60% x 16
1 x set 70% x 14

Leg raise on bench with DB between feet 5kg
3 x sets of 15

DB shrugs
2 x sets 50% x 15/16
1 x set 85% x 11




That concludes week 6, fatigue was high but effort was higher. Sassy’s products are keeping me on the ball no matter what situation I’m in. Need to Dial back into my diet and up the carbs to keep endurance and energy high, feeling very lean but also weak.

Thanks for continued support from the community, means allot and thanks for following my journey.
Click to expand...
@Alex1909 Diet is everything! Youll see and feel the difference for sure!
 
Week 7/12 of log:

Goal is starting to come to fruition, 3 more KG’s down and I’ll be on my way back up. (Lean Bulk Phase/Disciplined). Hopefully can finish off the cycle and keep relatively dense tissue without too much compromise.

(Updating Log with a bit more detail this week and beyond!)

H: 179cm/5’10
Current weight: 83.5kg/182LBS
Goal weight: 80kg/178LBS
Coach: solo as of now, hiring Gains Man beginning of April once again.

Current Compounds: 500/400 Test E/Primo ED
2.5U HGH before bed ED/ 3.3mg Reta a week-(Mon/Wed/Fri)
SIDES: Body is feeling amazing, no fatigue, more energy and strength has gone back up. Only negative is the Bacne has gotten a tiny bit worse. Using an acne prone foam wash which I working wonders tho.
SLU/NAD+/
Decent amount of quality vitamins (Liver/Blood support especially)
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder.

Diet overview: Have taken the Reta for granted a little in regards to counting calories. Honestly the weight is melting off me, 11kg down in 8-9 weeks, have not felt the need to count my deficit at all. Mind you, diet is very clean and have a rough calculation in my head of macros as I count my protein/carb intake.
M: P180/C150/F50 1900-1800ish calories.

Traning has been super intense this week, doing nearly every workout and set/exercise the same.
1 set good warmup of 50%
2nd set, 70%
3rd set 80%
Chest/Back/Shoulders/Arms


Monday 24/2
Chest

Incline DB press:
3 x sets 50%80%80% 14/6/5
Incline Chest press machine:
3 x sets 50%70%70% 12/10/9
Cable Flyes:
3 x sets 60%60%60% 13/13/13
2 x sets 70%70% 10/10
Chest Dips Assisted: (Slow/Strict)
3 x sets 20/21/25
DB pullover:
3 x sets 40%40%60% 15/15/13
Push Ups finisher:
3 x sets 12/12/14
DB Shrugs:
(Drop set) 75%55%45% 12/12/12
Treadmill for 15 minutes




Tuesday 25/3
Back

Pull ups, assisted low counterweight.
3 x sets 16/15/15
Cable Lat pulldown strict engaged lats:
3 x sets 60%60%60% 13/12/12
Reverse grip lat machine:
3 x sets 50%60%75% 14/12/10
Chest supported T-Bar Row:
3 x sets 50%55%80% 15/15/9
ISO Lateral Row machine:
3 x sets 55%65%85% 13/12/8
Seated Row, shoulder width bar:
3 x sets 40%50%70% 15/13/10
Lying Leg Raise on bench (weighted with 7.5kg DB between legs) 3 x sets 15/15/15
Treadmill 30 minutes




Worked Nightshifts Wed/Thu night, extremely busy during the days, took it to recover.




Friday 28/2
Shoulders:

Overhead press machine:
3 x sets 50%/75%/90% 15/10/4
Plate raise, underhand grip:
3 x sets 40% 16/20/18
Cable lateral raises with wrist strap:
4 x sets 60%60%60%80%13/13/12/8
Plate Loaded lateral raise machine:
3 x sets 50%60%70% 13/12/9
Crunches:
3 x sets 30/30/35
Treadmill 30 minutes





Sunday 1/3
Arms:

Tricep press down machine:
3 x sets 50%60%80% 15/13/9
Tricep push down V-Bar:
3 x sets 50%60%80% 15/13/9
Close Grip Bench press:
3 x sets 50%60%80% 15/13/10
Bicep Curl Machine seated:
50%60%80% 15/14/9
Hammer curls on preacher machine:
3 x sets 40%/50%60% 18/16/14
Cable crunch:
4 x sets 30%40%50%75% 20/20/18/13
DB Shrugs:
3 x sets 50%/50%75% 16/15/11





Sunday 2/3
Chest day 2

Incline DB press
50%50%85% 14/13/8
Incline Chest press machine:
3 x sets 50%60%80% 13/12/7
Cable Flyes Highest setting:
5 x sets 50%50%50%55%60% 16/15/13/13/13
Assisted chest dips
3 x sets 20/19/18
DB pullover
3 x sets 50%50%60% 18/16/15
DB shrugs
(Drop set x 3) 80%60%40% 12/12/13
Treadmill 15 minutes.

Concludes week 7, feeling my strength really come back in the gym, making sure to keep focused and good form while still making small progressive overloads when possible. Really enjoying the Journey @Sassy's Pharmaceuticals have got me on with their Top notch Gear and peptides, couldn’t be happier. Feel my body really getting leaner by the week. Things are on track.
Wanted to drop a sneaky pic of the bike🤣❤️🙏.


Thanks once again to my sponsor @Sassy's Pharmaceuticals for everything, truly a gentleman and thanks to the community for continued advice/feedback and guidance.
 

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Alex1909 said:
Week 7/12 of log:

Goal is starting to come to fruition, 3 more KG’s down and I’ll be on my way back up. (Lean Bulk Phase/Disciplined). Hopefully can finish off the cycle and keep relatively dense tissue without too much compromise.

(Updating Log with a bit more detail this week and beyond!)

H: 179cm/5’10
Current weight: 83.5kg/182LBS
Goal weight: 80kg/178LBS
Coach: solo as of now, hiring Gains Man beginning of April once again.

Current Compounds: 500/400 Test E/Primo ED
2.5U HGH before bed ED/ 3.3mg Reta a week-(Mon/Wed/Fri)
SIDES: Body is feeling amazing, no fatigue, more energy and strength has gone back up. Only negative is the Bacne has gotten a tiny bit worse. Using an acne prone foam wash which I working wonders tho.
SLU/NAD+/
Decent amount of quality vitamins (Liver/Blood support especially)
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder.

Diet overview: Have taken the Reta for granted a little in regards to counting calories. Honestly the weight is melting off me, 11kg down in 8-9 weeks, have not felt the need to count my deficit at all. Mind you, diet is very clean and have a rough calculation in my head of macros as I count my protein/carb intake.
M: P180/C150/F50 1900-1800ish calories.

Traning has been super intense this week, doing nearly every workout and set/exercise the same.
1 set good warmup of 50%
2nd set, 70%
3rd set 80%
Chest/Back/Shoulders/Arms


Monday 24/2
Chest

Incline DB press:
3 x sets 50%80%80% 14/6/5
Incline Chest press machine:
3 x sets 50%70%70% 12/10/9
Cable Flyes:
3 x sets 60%60%60% 13/13/13
2 x sets 70%70% 10/10
Chest Dips Assisted: (Slow/Strict)
3 x sets 20/21/25
DB pullover:
3 x sets 40%40%60% 15/15/13
Push Ups finisher:
3 x sets 12/12/14
DB Shrugs:
(Drop set) 75%55%45% 12/12/12
Treadmill for 15 minutes




Tuesday 25/3
Back

Pull ups, assisted low counterweight.
3 x sets 16/15/15
Cable Lat pulldown strict engaged lats:
3 x sets 60%60%60% 13/12/12
Reverse grip lat machine:
3 x sets 50%60%75% 14/12/10
Chest supported T-Bar Row:
3 x sets 50%55%80% 15/15/9
ISO Lateral Row machine:
3 x sets 55%65%85% 13/12/8
Seated Row, shoulder width bar:
3 x sets 40%50%70% 15/13/10
Lying Leg Raise on bench (weighted with 7.5kg DB between legs) 3 x sets 15/15/15
Treadmill 30 minutes




Worked Nightshifts Wed/Thu night, extremely busy during the days, took it to recover.




Friday 28/2
Shoulders:

Overhead press machine:
3 x sets 50%/75%/90% 15/10/4
Plate raise, underhand grip:
3 x sets 40% 16/20/18
Cable lateral raises with wrist strap:
4 x sets 60%60%60%80%13/13/12/8
Plate Loaded lateral raise machine:
3 x sets 50%60%70% 13/12/9
Crunches:
3 x sets 30/30/35
Treadmill 30 minutes





Sunday 1/3
Arms:

Tricep press down machine:
3 x sets 50%60%80% 15/13/9
Tricep push down V-Bar:
3 x sets 50%60%80% 15/13/9
Close Grip Bench press:
3 x sets 50%60%80% 15/13/10
Bicep Curl Machine seated:
50%60%80% 15/14/9
Hammer curls on preacher machine:
3 x sets 40%/50%60% 18/16/14
Cable crunch:
4 x sets 30%40%50%75% 20/20/18/13
DB Shrugs:
3 x sets 50%/50%75% 16/15/11





Sunday 2/3
Chest day 2

Incline DB press
50%50%85% 14/13/8
Incline Chest press machine:
3 x sets 50%60%80% 13/12/7
Cable Flyes Highest setting:
5 x sets 50%50%50%55%60% 16/15/13/13/13
Assisted chest dips
3 x sets 20/19/18
DB pullover
3 x sets 50%50%60% 18/16/15
DB shrugs
(Drop set x 3) 80%60%40% 12/12/13
Treadmill 15 minutes.

Concludes week 7, feeling my strength really come back in the gym, making sure to keep focused and good form while still making small progressive overloads when possible. Really enjoying the Journey @Sassy's Pharmaceuticals have got me on with their Top notch Gear and peptides, couldn’t be happier. Feel my body really getting leaner by the week. Things are on track.
Wanted to drop a sneaky pic of the bike🤣❤️🙏.


Thanks once again to my sponsor @Sassy's Pharmaceuticals for everything, truly a gentleman and thanks to the community for continued advice/feedback and guidance.
Click to expand...
@Alex1909 big growth from you stay strong but I am seeing a lot of lacking on the training with core work.
 
Week 8/12 of log:

Been a great week with sleep and diet, traning days have been 1/2 lower than I would’ve liked due to hectic work hours/sleep overs/night shift, but have managed to keep activity and traning high where possible. Strength continues to slowly climb even with the steep deficit with still a form focused approach with warmup sets. Have been hitting lower REPS and leaving some RIR to keep progressive overload doing its thing. Have put on a KG since last week and keen to start increasing calories very soon once I shed a bit more fluff.


H: 179cm/5’10
Current weight: 84.5kg/185LBS
Goal weight: 80kg/178LBS
Coach: solo as of now, hiring Gains Man beginning of April once again.

Current Compounds: 500/400 Test E/Primo ED
2.5U HGH before bed ED/ 3.3mg Reta a week-(Mon/Wed/Fri)
SIDES: Body is feeling amazing, no fatigue, more energy and strength has gone back up. Only negative is the Bacne has gotten a tiny bit worse. Using an acne prone foam wash which I working wonders tho.
SLU/NAD+/
Decent amount of quality vitamins (Liver/Blood support especially)
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder.


Monday/Back:

Pull ups x 3 sets
20/16/20
Cable Lateral pull down x 3 sets
50%/60%85% 13/12/8
Plate loaded reverse pull down x 3 sets
50%50%60% 13/13/12
ISO plate loaded pull downs x 3 sets
50%50%85% 13/13/8
Seated cable rows/shoulder width bar x 3 sets
50%50%60% 13/13/12
DB shrugs x 3 sets (drop set)
75%55%45% 13/13/13
DB weighted leg raises on bench x 3 sets
15/15/16
Treadmill 30 minutes




Wednesday/shoulders:

Machine overhead press x 3 sets
50%60%85% 14/9/8
Underhand grip front plate raise x 3 sets
50%50%60% 15/18/16
Cable lateral raise x 3 sets
60%60%60% 13/13/12
Reverse flyes cable, single arm x 4 sets
50%50%50%60% 13/12/12/10
Plate loaded lateral raise machine x 4 sets
50%70%80%85% 12/12/8/5
Cable crunch x 3 sets
20/20/16
Treadmill 31 minutes
Sauna 15 minutes




Thursday/Arms:

Tricep press down machine x 3 sets
50%60%80% 15/13/10
Tricep push down V bar x 3 sets
50%60%80% 15/14/11
Close grip bench press x 3 sets
60%60%80% 12/12/8
Bicep curl machine, high set single arm x 3 sets
50%60%85% 13/12/8
Seated incline DB curls x 3 sets
60%60%60% 12/11/10
DB hammer curls/preacher bench x 3 sets
60%60%60% 12/12/11
DB shrugs x 3 sets (drop set)
70%50%40% 12/12/13
Crunches x 3 sets
30/30/40

Weekly conclusion, bit low on training volume but have taken it to recoup and recover and have been hitting this current week super hard and really dialling back on diet and sleep. Really working on more core work every workout also.

Posting on EVO and UGL as I support both communities. ❤️
 

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Alex1909 said:
Week 8/12 of log:

Been a great week with sleep and diet, traning days have been 1/2 lower than I would’ve liked due to hectic work hours/sleep overs/night shift, but have managed to keep activity and traning high where possible. Strength continues to slowly climb even with the steep deficit with still a form focused approach with warmup sets. Have been hitting lower REPS and leaving some RIR to keep progressive overload doing its thing. Have put on a KG since last week and keen to start increasing calories very soon once I shed a bit more fluff.


H: 179cm/5’10
Current weight: 84.5kg/185LBS
Goal weight: 80kg/178LBS
Coach: solo as of now, hiring Gains Man beginning of April once again.

Current Compounds: 500/400 Test E/Primo ED
2.5U HGH before bed ED/ 3.3mg Reta a week-(Mon/Wed/Fri)
SIDES: Body is feeling amazing, no fatigue, more energy and strength has gone back up. Only negative is the Bacne has gotten a tiny bit worse. Using an acne prone foam wash which I working wonders tho.
SLU/NAD+/
Decent amount of quality vitamins (Liver/Blood support especially)
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder.


Monday/Back:

Pull ups x 3 sets
20/16/20
Cable Lateral pull down x 3 sets
50%/60%85% 13/12/8
Plate loaded reverse pull down x 3 sets
50%50%60% 13/13/12
ISO plate loaded pull downs x 3 sets
50%50%85% 13/13/8
Seated cable rows/shoulder width bar x 3 sets
50%50%60% 13/13/12
DB shrugs x 3 sets (drop set)
75%55%45% 13/13/13
DB weighted leg raises on bench x 3 sets
15/15/16
Treadmill 30 minutes




Wednesday/shoulders:

Machine overhead press x 3 sets
50%60%85% 14/9/8
Underhand grip front plate raise x 3 sets
50%50%60% 15/18/16
Cable lateral raise x 3 sets
60%60%60% 13/13/12
Reverse flyes cable, single arm x 4 sets
50%50%50%60% 13/12/12/10
Plate loaded lateral raise machine x 4 sets
50%70%80%85% 12/12/8/5
Cable crunch x 3 sets
20/20/16
Treadmill 31 minutes
Sauna 15 minutes




Thursday/Arms:

Tricep press down machine x 3 sets
50%60%80% 15/13/10
Tricep push down V bar x 3 sets
50%60%80% 15/14/11
Close grip bench press x 3 sets
60%60%80% 12/12/8
Bicep curl machine, high set single arm x 3 sets
50%60%85% 13/12/8
Seated incline DB curls x 3 sets
60%60%60% 12/11/10
DB hammer curls/preacher bench x 3 sets
60%60%60% 12/12/11
DB shrugs x 3 sets (drop set)
70%50%40% 12/12/13
Crunches x 3 sets
30/30/40

Weekly conclusion, bit low on training volume but have taken it to recoup and recover and have been hitting this current week super hard and really dialling back on diet and sleep. Really working on more core work every workout also.

Posting on EVO and UGL as I support both communities. ❤️
Click to expand...
you look amazing bro @Alex1909 i see abs coming tight
though on training i would start doing more drop sets on curls like 15 to 3-4 negatives
 
Feeling very slim today haha. Surplus is near🙏
 

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Those abs are popping perfectly much respect for that. Keep it up.
 
I think if you put on some lean muscle mass while also getting more tight

then you'll have a fantastic physique.
 
Very cool man. Posting a picture of the motorcycle.

Be honest, how fast have you ever driven that thing?
 
Sensational updates going into the weekend.

Those are some solid workout sessions, great one.
 
Alex1909 said:
Week 8/12 of log:

Been a great week with sleep and diet, traning days have been 1/2 lower than I would’ve liked due to hectic work hours/sleep overs/night shift, but have managed to keep activity and traning high where possible. Strength continues to slowly climb even with the steep deficit with still a form focused approach with warmup sets. Have been hitting lower REPS and leaving some RIR to keep progressive overload doing its thing. Have put on a KG since last week and keen to start increasing calories very soon once I shed a bit more fluff.


H: 179cm/5’10
Current weight: 84.5kg/185LBS
Goal weight: 80kg/178LBS
Coach: solo as of now, hiring Gains Man beginning of April once again.

Current Compounds: 500/400 Test E/Primo ED
2.5U HGH before bed ED/ 3.3mg Reta a week-(Mon/Wed/Fri)
SIDES: Body is feeling amazing, no fatigue, more energy and strength has gone back up. Only negative is the Bacne has gotten a tiny bit worse. Using an acne prone foam wash which I working wonders tho.
SLU/NAD+/
Decent amount of quality vitamins (Liver/Blood support especially)
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder.


Monday/Back:

Pull ups x 3 sets
20/16/20
Cable Lateral pull down x 3 sets
50%/60%85% 13/12/8
Plate loaded reverse pull down x 3 sets
50%50%60% 13/13/12
ISO plate loaded pull downs x 3 sets
50%50%85% 13/13/8
Seated cable rows/shoulder width bar x 3 sets
50%50%60% 13/13/12
DB shrugs x 3 sets (drop set)
75%55%45% 13/13/13
DB weighted leg raises on bench x 3 sets
15/15/16
Treadmill 30 minutes




Wednesday/shoulders:

Machine overhead press x 3 sets
50%60%85% 14/9/8
Underhand grip front plate raise x 3 sets
50%50%60% 15/18/16
Cable lateral raise x 3 sets
60%60%60% 13/13/12
Reverse flyes cable, single arm x 4 sets
50%50%50%60% 13/12/12/10
Plate loaded lateral raise machine x 4 sets
50%70%80%85% 12/12/8/5
Cable crunch x 3 sets
20/20/16
Treadmill 31 minutes
Sauna 15 minutes




Thursday/Arms:

Tricep press down machine x 3 sets
50%60%80% 15/13/10
Tricep push down V bar x 3 sets
50%60%80% 15/14/11
Close grip bench press x 3 sets
60%60%80% 12/12/8
Bicep curl machine, high set single arm x 3 sets
50%60%85% 13/12/8
Seated incline DB curls x 3 sets
60%60%60% 12/11/10
DB hammer curls/preacher bench x 3 sets
60%60%60% 12/12/11
DB shrugs x 3 sets (drop set)
70%50%40% 12/12/13
Crunches x 3 sets
30/30/40

Weekly conclusion, bit low on training volume but have taken it to recoup and recover and have been hitting this current week super hard and really dialling back on diet and sleep. Really working on more core work every workout also.

Posting on EVO and UGL as I support both communities. ❤️
Click to expand...
@Alex1909 nice work and great update man. Definitely looking lean brother.
 
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