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Approved Log B3rnie Iron Flame Rebound - Rebound/Bulk Log

Week 4
Calories: 2550kcal - Protein 220g, Carbs - 260g, Fats - 70g
Water: 4 litres
BP: 108/55 - 131/76
HR: avg. 72 bpm
BG: 4.5
BW: 91.9kg
PED Doses: Sustanon 500mg (UGLOZ), Primo-E 280mg (UGLOZ), Turinabol 30mg (UGLOZ), HGH 5iu
Pre Workout Supps: Kaizen 1ml (Driven-Nutrition), Superdrive 1ml (Driven-Nutrition), Warrior Stim 0.5 serve, 5mg liquid cialis
Fat Burners: SLU-PP-332 - 3x 500mcg/day (Driven-Nutrition)
So 4 weeks have passed and I'm still managing to increase weights or reps for the majority of exercises each week. Also weight has been going up but is starting to slow and will see what the coach has to say bout this weeks check in as to whether or not to increase calories or doses. Feeling alot more hungry as well so this tells me my body is wanting more food for fuel and don't think it will be much of a problem as I'm still reasonably vascular which tells me body fat increases are minimal. Will put up some meal prep pics tomorrow along with the macros for each one to show what I've been eating.
Also wanted to take a moment to thank my sponsors @UGL OZ @UGL OZ Support Rep and @Driven-Nutrition for supplementing me with quality products to fuel my body to perform at a level necessary, also @Gains Man for given me the direction and routines I needed with coaching so I can travel the path to victory. Having people believe in me and the fact they are wanting to spend the time and money on me to eventually compete motivates me even more to make this dream a reality.

SaturdaySundayMondayTuesdayWednesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsCardio/Abs
Push Ups
1) X70
2) X44
3) X40		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X130
2) X132 (Reps PB)
3) X114		Push Ups
1) X62
2) X52
3) X50		Back Extension (Hyperextension)
1) X26 (Reps PB)
2) X24
3) X20		Elliptical Trainer (Resistance 14)
1) 6.7km – 1h 5min 12s (Duration & Distance PB)		Treadmill
(Incline Max 15)
1) 4.9km – 1h 3min 38s (Duration PB)
Incline Bench Press (Dumbbell)
1) 26kgx16 (Volume PB)
2) 36kg x10		Reverse Grip Lat Pulldown
1) 109.5kg x10 (Weight PB)		Leg Extension (Machine)
1) 110kg x14 (Volume PB)
2) 131kg x10 (Weight & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 16
2) 138kg x 10 (Weight & 1RM PB)		Lying Leg Curl (Machine)
1) 70kg x16 (Volume & 1RM PB)
2) 84kg x 8 (Weight PB)		Crunch (Superset)
1) X50 (Reps PB)
2) X42
3) X42		Crunch (Superset)
1) X50
2) X43
3) X44
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x8		Chest Supported Incline Row (Dumbbell)
1) 28kg x12 (Volume &1RM PB)
2) 30kg x 8 (Weight PB)		Bulgarian Split Squat
1) 16kg x10 (Weight PB)		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14 (Volume PB)
2) 95kg x8		Laying Leg Raise (Superset)
1) X34
2) X40 (Reps PB)
3) X40		Laying Leg Raise (Superset)
1) X32
2) X36
3) X40
Cable Fly Crossovers
1) 21.25kg x20 (Volume PB)
2) 28.75kg x12 (1RM PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x14
2)105.4kg x8		Hack Squat (Hammer Strength)
1) 90kg x10 (Weight & 1RM PB)		Shoulder Press (Hammer Strength)
1) 69.5kg x 10		Seated Calf Raise
1) 147.5kg x14
2) 167.5kg x 10 (1RM PB)
Chest Dip (Weighted)
1) 40kg x10		Seated Cable Row – V Grip (Cable)
1) 137kg x10 (Weight & 1RM PB)		Standing Calf Raise (Machine)
1) 260kg x12		Rope Face Pull
1) 30kg x20
2) 42.5kg x12		Hip Adduction (Machine)
1) 183kg x 16 (1RM PB)
2) 203kg x10 (Weight PB)
Triceps Pushdown
1) 63kg x14
2) 70kg x10		Preacher Curl (Machine)
1) 56kg x 14
2) 65.5kg x10 (Weight PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 334kg x12 (Weight, Volume & 1RM PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x8		Standing Calf Raise (Machine)
1) 220kg x 20
2) 260kg x12
Single Arm Triceps Pushdown (Cable)
1) 15kg x18
2) 25kg x 8 (Weight & 1RM PB)		Hammer Curl (Dumbbell)
1) 26kg x14 (Volume PB)
2) 28kg x12
(1RM PB)		Seated Calf Raise
1) 107.5kg x 20 (Volume PB)
2) 167.5kg x8		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 24kg x10		Hip Abduction (Machine)
1) 163kg x 14
2)183kg x12 (Weight & 1RM PB)
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x50
2) 20kg x50
3) 20kg x50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
 
B3rnie said:
Week 4
Calories: 2550kcal - Protein 220g, Carbs - 260g, Fats - 70g
Water: 4 litres
BP: 108/55 - 131/76
HR: avg. 72 bpm
BG: 4.5
BW: 91.9kg
PED Doses: Sustanon 500mg (UGLOZ), Primo-E 280mg (UGLOZ), Turinabol 30mg (UGLOZ), HGH 5iu
Pre Workout Supps: Kaizen 1ml (Driven-Nutrition), Superdrive 1ml (Driven-Nutrition), Warrior Stim 0.5 serve, 5mg liquid cialis
Fat Burners: SLU-PP-332 - 3x 500mcg/day (Driven-Nutrition)
So 4 weeks have passed and I'm still managing to increase weights or reps for the majority of exercises each week. Also weight has been going up but is starting to slow and will see what the coach has to say bout this weeks check in as to whether or not to increase calories or doses. Feeling alot more hungry as well so this tells me my body is wanting more food for fuel and don't think it will be much of a problem as I'm still reasonably vascular which tells me body fat increases are minimal. Will put up some meal prep pics tomorrow along with the macros for each one to show what I've been eating.
Also wanted to take a moment to thank my sponsors @UGL OZ @UGL OZ Support Rep and @Driven-Nutrition for supplementing me with quality products to fuel my body to perform at a level necessary, also @Gains Man for given me the direction and routines I needed with coaching so I can travel the path to victory. Having people believe in me and the fact they are wanting to spend the time and money on me to eventually compete motivates me even more to make this dream a reality.

SaturdaySundayMondayTuesdayWednesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsCardio/Abs
Push Ups
1) X70
2) X44
3) X40		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X130
2) X132 (Reps PB)
3) X114		Push Ups
1) X62
2) X52
3) X50		Back Extension (Hyperextension)
1) X26 (Reps PB)
2) X24
3) X20		Elliptical Trainer (Resistance 14)
1) 6.7km – 1h 5min 12s (Duration & Distance PB)		Treadmill
(Incline Max 15)
1) 4.9km – 1h 3min 38s (Duration PB)
Incline Bench Press (Dumbbell)
1) 26kgx16 (Volume PB)
2) 36kg x10		Reverse Grip Lat Pulldown
1) 109.5kg x10 (Weight PB)		Leg Extension (Machine)
1) 110kg x14 (Volume PB)
2) 131kg x10 (Weight & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 16
2) 138kg x 10 (Weight & 1RM PB)		Lying Leg Curl (Machine)
1) 70kg x16 (Volume & 1RM PB)
2) 84kg x 8 (Weight PB)		Crunch (Superset)
1) X50 (Reps PB)
2) X42
3) X42		Crunch (Superset)
1) X50
2) X43
3) X44
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x8		Chest Supported Incline Row (Dumbbell)
1) 28kg x12 (Volume &1RM PB)
2) 30kg x 8 (Weight PB)		Bulgarian Split Squat
1) 16kg x10 (Weight PB)		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14 (Volume PB)
2) 95kg x8		Laying Leg Raise (Superset)
1) X34
2) X40 (Reps PB)
3) X40		Laying Leg Raise (Superset)
1) X32
2) X36
3) X40
Cable Fly Crossovers
1) 21.25kg x20 (Volume PB)
2) 28.75kg x12 (1RM PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x14
2)105.4kg x8		Hack Squat (Hammer Strength)
1) 90kg x10 (Weight & 1RM PB)		Shoulder Press (Hammer Strength)
1) 69.5kg x 10		Seated Calf Raise
1) 147.5kg x14
2) 167.5kg x 10 (1RM PB)
Chest Dip (Weighted)
1) 40kg x10		Seated Cable Row – V Grip (Cable)
1) 137kg x10 (Weight & 1RM PB)		Standing Calf Raise (Machine)
1) 260kg x12		Rope Face Pull
1) 30kg x20
2) 42.5kg x12		Hip Adduction (Machine)
1) 183kg x 16 (1RM PB)
2) 203kg x10 (Weight PB)
Triceps Pushdown
1) 63kg x14
2) 70kg x10		Preacher Curl (Machine)
1) 56kg x 14
2) 65.5kg x10 (Weight PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 334kg x12 (Weight, Volume & 1RM PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x8		Standing Calf Raise (Machine)
1) 220kg x 20
2) 260kg x12
Single Arm Triceps Pushdown (Cable)
1) 15kg x18
2) 25kg x 8 (Weight & 1RM PB)		Hammer Curl (Dumbbell)
1) 26kg x14 (Volume PB)
2) 28kg x12
(1RM PB)		Seated Calf Raise
1) 107.5kg x 20 (Volume PB)
2) 167.5kg x8		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 24kg x10		Hip Abduction (Machine)
1) 163kg x 14
2)183kg x12 (Weight & 1RM PB)
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x50
2) 20kg x50
3) 20kg x50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie been following your log for a while bro you're doing really good
thanks for the update and im looking forward to your pics
 
Week 5
Calories: 3120kcal - Protein 250g, Carbs - 350g, Fats - 80g
Water: 4 litres
BP: 108/55 - 138/76
HR: avg. 69 bpm
BG: 4.7
BW: Update tomorrow
PED Doses: Sustanon 500mg (UGLOZ), Primo-E 280mg (UGLOZ), Turinabol 30mg (UGLOZ), HGH 5iu
Pre-Workout Supps: Kaizen 1ml (Driven-Nutrition), Superdrive 1ml (Driven-Nutrition), Warrior Stim 0.5 serve, 5mg liquid cialis
Fat Burners: SLU-PP-332 - 3x 500mcg/day (Driven-Nutrition)
So, this week we increased calories up by roughly 500. Which was welcomed as I was starting to struggle on the previous number of calories. So, feeling a lot fuller and stronger with a continuation in weight increases and reps throughout the week. All this whilst maintaining vascularity to a level which I've never had before in my life. Overall, I am happy with the progress so far and have started researching about competing next year. Looking at my build I will be aiming to compete in the IFBB as a true novice in Open Division. Season C which is the last round next year would be the likely one I will enter.

SaturdaySundayMondayTuesdayWednesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsCardio/Abs
Push Ups
1) X72
2) X52
3) X46		Pull Ups
1) X21 (Reps PB)
2) X18
3) X18		Lunges
1) X140 (Reps PB)
2) X132
3) X116		Push Ups
1) X62
2) X54
3) X52		Back Extension (Hyperextension)
1) X26
2) X26
3) X22		Elliptical Trainer (Resistance 14)
1) 6.8km – 1h 1min 12s (Distance PB)		Treadmill
(Incline Max 15)
1) 4.8km – 1h 2min 46s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 36kg x10		Reverse Grip Lat Pulldown
1) 117kg x8 (Weight PB)		Leg Extension (Machine)
1) 110kg x14
2) 138kg x8 (Weight PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 16
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 8		Crunch (Superset)
1) X52 (Reps PB)
2) X44
3) X52		Crunch (Superset)
1) X50
2) X40
3) X42
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x8		Chest Supported Incline Row (Dumbbell)
1) 28kg x14 (Volume PB)
2) 32kg x 12 (Weight & 1RM PB)		Bulgarian Split Squat
1) 14kg x10
2) 16kg x 10		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10 (1RM PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x8		Laying Leg Raise (Superset)
1) X42
2) X42
3) X44 (Reps PB)		Laying Leg Raise (Superset)
1) X40
2) X40
3) X40
Cable Fly Crossovers
1) 25kg x20 (Volume & 1RM PB)
2) 31kg x8 (Weight PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x15
2) 105.4kg x10		Hack Squat (Hammer Strength)
1) 90kg x12 (Volume & 1RM PB)		Shoulder Press (Hammer Strength)
1) 69.5kg x 10		Seated Calf Raise
1) 147.5kg x14
2) 167.5kg x 10
Chest Dip (Weighted)
1) 40kg x10		Seated Cable Row – V Grip (Cable)
1) 137kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 265kg x12 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 45.5kg x12 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 183kg x 18 (1RM PB)
2) 203kg x10
Triceps Pushdown
1) 63kg x16
2) 70kg x12 (1RM PB)		Preacher Curl (Machine)
1) 44.5kg x 20 (Volume PB)
2) 65.5kg x12 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 334kg x12		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x9		Standing Calf Raise (Machine)
1) 220kg x 20
2) 270kg x12 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 25kg x10 (1RM PB)		Hammer Curl (Dumbbell)
1) 26kg x16 (Volume PB)
2) 32kg x12
(Weight & 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 24kg x10		Hip Abduction (Machine)
1) 163kg x 16
2)183kg x12
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x50
2) 20kg x50
3) 20kg x50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
 
This is what I mean by vascularity which I've never experienced in my life. This was at home after a cardio and abs session.
1000010241.webp
 
B3rnie said:
Week 5
Calories: 3120kcal - Protein 250g, Carbs - 350g, Fats - 80g
Water: 4 litres
BP: 108/55 - 138/76
HR: avg. 69 bpm
BG: 4.7
BW: Update tomorrow
PED Doses: Sustanon 500mg (UGLOZ), Primo-E 280mg (UGLOZ), Turinabol 30mg (UGLOZ), HGH 5iu
Pre-Workout Supps: Kaizen 1ml (Driven-Nutrition), Superdrive 1ml (Driven-Nutrition), Warrior Stim 0.5 serve, 5mg liquid cialis
Fat Burners: SLU-PP-332 - 3x 500mcg/day (Driven-Nutrition)
So, this week we increased calories up by roughly 500. Which was welcomed as I was starting to struggle on the previous number of calories. So, feeling a lot fuller and stronger with a continuation in weight increases and reps throughout the week. All this whilst maintaining vascularity to a level which I've never had before in my life. Overall, I am happy with the progress so far and have started researching about competing next year. Looking at my build I will be aiming to compete in the IFBB as a true novice in Open Division. Season C which is the last round next year would be the likely one I will enter.


SaturdaySundayMondayTuesdayWednesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsCardio/Abs
Push Ups
1) X72
2) X52
3) X46		Pull Ups
1) X21 (Reps PB)
2) X18
3) X18		Lunges
1) X140 (Reps PB)
2) X132
3) X116		Push Ups
1) X62
2) X54
3) X52		Back Extension (Hyperextension)
1) X26
2) X26
3) X22		Elliptical Trainer (Resistance 14)
1) 6.8km – 1h 1min 12s (Distance PB)		Treadmill
(Incline Max 15)
1) 4.8km – 1h 2min 46s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 36kg x10		Reverse Grip Lat Pulldown
1) 117kg x8 (Weight PB)		Leg Extension (Machine)
1) 110kg x14
2) 138kg x8 (Weight PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 16
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 8		Crunch (Superset)
1) X52 (Reps PB)
2) X44
3) X52		Crunch (Superset)
1) X50
2) X40
3) X42
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x8		Chest Supported Incline Row (Dumbbell)
1) 28kg x14 (Volume PB)
2) 32kg x 12 (Weight & 1RM PB)		Bulgarian Split Squat
1) 14kg x10
2) 16kg x 10		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10 (1RM PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x8		Laying Leg Raise (Superset)
1) X42
2) X42
3) X44 (Reps PB)		Laying Leg Raise (Superset)
1) X40
2) X40
3) X40
Cable Fly Crossovers
1) 25kg x20 (Volume & 1RM PB)
2) 31kg x8 (Weight PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x15
2) 105.4kg x10		Hack Squat (Hammer Strength)
1) 90kg x12 (Volume & 1RM PB)		Shoulder Press (Hammer Strength)
1) 69.5kg x 10		Seated Calf Raise
1) 147.5kg x14
2) 167.5kg x 10
Chest Dip (Weighted)
1) 40kg x10		Seated Cable Row – V Grip (Cable)
1) 137kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 265kg x12 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 45.5kg x12 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 183kg x 18 (1RM PB)
2) 203kg x10
Triceps Pushdown
1) 63kg x16
2) 70kg x12 (1RM PB)		Preacher Curl (Machine)
1) 44.5kg x 20 (Volume PB)
2) 65.5kg x12 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 334kg x12		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x9		Standing Calf Raise (Machine)
1) 220kg x 20
2) 270kg x12 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 25kg x10 (1RM PB)		Hammer Curl (Dumbbell)
1) 26kg x16 (Volume PB)
2) 32kg x12
(Weight & 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 24kg x10		Hip Abduction (Machine)
1) 163kg x 16
2)183kg x12
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x50
2) 20kg x50
3) 20kg x50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...

B3rnie said:
This is what I mean by vascularity which I've never experienced in my life. This was at home after a cardio and abs session.
View attachment 81963
Click to expand...
You have good bp but when its 138 or closer to 140 thats a bit high. I think you can easily take the IFBB stage looking as you do. You have AMAZING vascularity, unreal, jacked and thick. @B3rnie I'm jealous for real you are super vascular.
 
LevButlerov said:
You have good bp but when its 138 or closer to 140 thats a bit high. I think you can easily take the IFBB stage looking as you do. You have AMAZING vascularity, unreal, jacked and thick. @B3rnie I'm jealous for real you are super vascular.
Click to expand...
Yeah I realised last week I hadn't been taking my ARB medication. This was taken same time the last 2 days after training.
1000010431.webp
 
Another smooth delivery from UGLOZ , you have to always make sure you have everything fully stocked in your own stash incase things go south.
Burn10 to save at the checkout 🔥🔥🔥
1000010581.webp
 
B3rnie said:
Hamstrings are still holding some definition whilst gaining mass during this bulk.
View attachment 83152
Click to expand...
Hamstrings and glutes both looking impressive. :D @B3rnie
B3rnie said:
Shoutout to the crew at @Driven-Nutrition will make sure to put this to good use ✌️
View attachment 83173
Burn10 to save at UGLOZ or Driven nutrition 🔥 🔥🔥
Click to expand...

B3rnie said:
Another smooth delivery from UGLOZ , you have to always make sure you have everything fully stocked in your own stash incase things go south.
Burn10 to save at the checkout 🔥🔥🔥
View attachment 83240
Click to expand...
Very nice TD from team @UGL OZ
 
B3rnie said:
Another smooth delivery from UGLOZ , you have to always make sure you have everything fully stocked in your own stash incase things go south.
Burn10 to save at the checkout 🔥🔥🔥
View attachment 83240
Click to expand...
One time only did I almost f**k up a cycle by not being stocked. I'm always stocked now
 
Thick Bru
 
Week 6
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 110/59 - 131/74
HR: avg. 72 bpm
BG: 4.7
BW: 95.4kg
PED Doses: Sustanon 500mg (UGLOZ), Primo-E 350mg (UGLOZ), Turinabol 30mg (UGLOZ), HGH 5iu
Pre-Workout Supps: Kaizen 1ml (Driven-Nutrition), Superdrive 1ml (Driven-Nutrition), Warrior Stim 0.5 serve, 5mg liquid cialis
Fat Burners: SLU-PP-332 - 3x 500mcg/day (Driven-Nutrition)
Slight increase in fats and overall calories has worked a treat by increasing weight on the scales and strength in the gym. Feeling a lot fuller and especially in my thighs. Slowly chipping away with each session getting PB's each day. Felt a bit of sensitivity in the nipples which I'm thinking from previous ratios with test: primo that quite possibly the SLU maybe causing some oestrogen issues. Will have to get bloods to be sure but increased Primo in the meantime along with some Nolvadex. Still have visible abs and veins across lower torso and lats which indicates we are keeping body fat levels to a minimum whilst bulking.
SaturdaySundayMondayTuesdayWednesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsCardio/Abs
Push Ups
1) X72
2) X52
3) X46		Pull Ups
1) X22 (Reps PB)
2) X19
3) X18		Lunges
1) X150 (Reps PB)
2) X134
3) X118		Push Ups
1) X62
2) X56
3) X54		Back Extension (Hyperextension)
1) X26
2) X26
3) X20		Elliptical Trainer (Resistance 14)
1) 6.4km – 1h 1min 23s		Treadmill
(Incline Max 15)
1) 4.5km – 1h 4min 37s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x8 (Weight PB)		Reverse Grip Lat Pulldown
1) 117kg x10 (1RM PB)		Leg Extension (Machine)
1) 110kg x14
2) 138kg x10 (1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 18 (Volume PB)
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 10 (1RM PB)		Crunch (Superset)
1) X52
2) X44
3) X42		Crunch (Superset)
1) X40
2) X40
3) X42
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x8		Chest Supported Incline Row (Dumbbell)
1) 32kg x12
2) 34kg x8(Weight PB)		Bulgarian Split Squat
1) 16kg x12		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 (1RM PB)		Laying Leg Raise (Superset)
1) X42
2) X42
3) X44		Laying Leg Raise (Superset)
1) X40
2) X36
3) X40
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x8 (Weight PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x15
2) 105.4kg x12 (1RM PB)		Hack Squat (Hammer Strength)
1) 90kg x10
2)100kg x8 (Weight PB)		Shoulder Press (Hammer Strength)
1) 69.5kg x 10		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x 8
Chest Dip (Weighted)
1) 40kg x12 (Volume PB)
2) 50kg x8 (Weight PB)		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Weight PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 270kg x14		Rope Face Pull
1) 30kg x20
2) 45.5kg x12		Hip Adduction (Machine)
1) 183kg x 20 (1RM PB)
2) 203kg x 12
3) 213kg x10 (Weight PB)
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 (Weight PB)		Preacher Curl (Machine)
1) 49kg x 16
2) 65.5kg x12		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 (Weight, Volume & 1RM PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 220kg x 20
2) 270kg x12
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x14
2 )25kg x8		Hammer Curl (Dumbbell)
1) 26kg x16
2) 34kg x8
(Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 24kg x12 (1RM PB)		Hip Abduction (Machine)
1) 183kg x 16 (Volume & 1RM PB)
2) 203kg x10 (Weight PB)
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22 (Volume PB)
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
 
Oracle911 said:
great work lad, will be interesting to see if SLU effects estrogen, its technically in the name of the compound but ive never heard anyone speak on it, everything coming together smart dosing smart training, in4gainz
Click to expand...
I've heard of another guy saying it aggrevated his gyno. Interesting of others come forward with similar experiences.
Freki said:
Thoughts on it being the Nad+ ?
Click to expand...
This is another factor which I've overlooked till you have pointed it out. I've been taking the nad for a while now but only the last month have I doubled my dose. This maybe why it's only just affecting me now. May have to stop the SLU or the Nad to figure out if it either one of them. But it's nothing extreme I must add but like to nip things in the bud early before it becomes uncontrollable.
 
B3rnie said:
Week 6
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 110/59 - 131/74
HR: avg. 72 bpm
BG: 4.7
BW: 95.4kg
PED Doses: Sustanon 500mg (UGLOZ), Primo-E 350mg (UGLOZ), Turinabol 30mg (UGLOZ), HGH 5iu
Pre-Workout Supps: Kaizen 1ml (Driven-Nutrition), Superdrive 1ml (Driven-Nutrition), Warrior Stim 0.5 serve, 5mg liquid cialis
Fat Burners: SLU-PP-332 - 3x 500mcg/day (Driven-Nutrition)
Slight increase in fats and overall calories has worked a treat by increasing weight on the scales and strength in the gym. Feeling a lot fuller and especially in my thighs. Slowly chipping away with each session getting PB's each day. Felt a bit of sensitivity in the nipples which I'm thinking from previous ratios with test: primo that quite possibly the SLU maybe causing some oestrogen issues. Will have to get bloods to be sure but increased Primo in the meantime along with some Nolvadex. Still have visible abs and veins across lower torso and lats which indicates we are keeping body fat levels to a minimum whilst bulking.

SaturdaySundayMondayTuesdayWednesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsCardio/Abs
Push Ups
1) X72
2) X52
3) X46		Pull Ups
1) X22 (Reps PB)
2) X19
3) X18		Lunges
1) X150 (Reps PB)
2) X134
3) X118		Push Ups
1) X62
2) X56
3) X54		Back Extension (Hyperextension)
1) X26
2) X26
3) X20		Elliptical Trainer (Resistance 14)
1) 6.4km – 1h 1min 23s		Treadmill
(Incline Max 15)
1) 4.5km – 1h 4min 37s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x8 (Weight PB)		Reverse Grip Lat Pulldown
1) 117kg x10 (1RM PB)		Leg Extension (Machine)
1) 110kg x14
2) 138kg x10 (1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 18 (Volume PB)
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 10 (1RM PB)		Crunch (Superset)
1) X52
2) X44
3) X42		Crunch (Superset)
1) X40
2) X40
3) X42
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x8		Chest Supported Incline Row (Dumbbell)
1) 32kg x12
2) 34kg x8(Weight PB)		Bulgarian Split Squat
1) 16kg x12		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 (1RM PB)		Laying Leg Raise (Superset)
1) X42
2) X42
3) X44		Laying Leg Raise (Superset)
1) X40
2) X36
3) X40
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x8 (Weight PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x15
2) 105.4kg x12 (1RM PB)		Hack Squat (Hammer Strength)
1) 90kg x10
2)100kg x8 (Weight PB)		Shoulder Press (Hammer Strength)
1) 69.5kg x 10		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x 8
Chest Dip (Weighted)
1) 40kg x12 (Volume PB)
2) 50kg x8 (Weight PB)		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Weight PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 270kg x14		Rope Face Pull
1) 30kg x20
2) 45.5kg x12		Hip Adduction (Machine)
1) 183kg x 20 (1RM PB)
2) 203kg x 12
3) 213kg x10 (Weight PB)
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 (Weight PB)		Preacher Curl (Machine)
1) 49kg x 16
2) 65.5kg x12		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 (Weight, Volume & 1RM PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 220kg x 20
2) 270kg x12
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x14
2 )25kg x8		Hammer Curl (Dumbbell)
1) 26kg x16
2) 34kg x8
(Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 24kg x12 (1RM PB)		Hip Abduction (Machine)
1) 183kg x 16 (Volume & 1RM PB)
2) 203kg x10 (Weight PB)
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22 (Volume PB)
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...

B3rnie said:
View attachment 84098
Click to expand...
@B3rnie looks like you wore a mask for it bro you look amazing and training is legit strong
 
This is looking really good, man. I like to push-ups and the pull-ups. They're all really looking strong.
 
Keep up the good work champ, your training every day.

That's really good dedication.
 
B3rnie said:
I've heard of another guy saying it aggrevated his gyno. Interesting of others come forward with similar experiences.

This is another factor which I've overlooked till you have pointed it out. I've been taking the nad for a while now but only the last month have I doubled my dose. This maybe why it's only just affecting me now. May have to stop the SLU or the Nad to figure out if it either one of them. But it's nothing extreme I must add but like to nip things in the bud early before it becomes uncontrollable.
Click to expand...
After 2 days off the kaizen, the 3rd-4th days no nipple sensitivity today 1ml pre workout and 1hr later it came back. Everyone is different but I wonder, if it is highlighting Estradiol imbalance.
 
Week 7
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 115/56 - 132/77
HR: avg. 70 bpm
BG: 4.6
BW: 95.1kg
Another good week except my biggest setback was food poisoning on Wednesday. This absolutely rocked me to the point that I didn't make it to the gym which is a big deal for me. So, I missed my usual Hamstrings/Calves session and made up for it on Thursday. This affected calorie intake as well which is why I ended up losing 300grams for the week. Since we can't gauge progress properly due to the illness and missed training my doses and macros etc will remain the same for this week before making a decision what to do next. Overall, I'm happy with the progress I'm making and grateful for my sponsors and coach helping me through this phase. Will be making sure to hammer the weights even harder this week to make up for lost time.

SaturdaySundayMondayTuesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/Abs
Push Ups
1) X64
2) X54
3) X48		Pull Ups
1) X20
2) X20
3) X18		Lunges
1) X140
2) X130
3) X120		Push Ups
1) X62
2) X58
3) X58		Back Extension (Hyperextension)
1) X26
2) X26
3) X21		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 3min 11s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x10 (1RM PB)		Reverse Grip Lat Pulldown
1) 117kg x10 		Leg Extension (Machine)
1) 112.5kg x14 (Volume PB)
2) 143kg x10 (Weight, 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 10		Crunch (Superset)
1) X42
2) X42
3) X45
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x9		Chest Supported Incline Row (Dumbbell)
1) 34kg x10 (1RM PB)		Bulgarian Split Squat
1) 16kg x12		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 		Laying Leg Raise (Superset)
1) X40
2) X38
3) X38
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10 (1RM PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x16 (Volume PB)
2) 110.4kg x8 (Weight PB)		Hack Squat (Hammer Strength)
1)100kg x10
2)120kg x8 (Weight, 1RM PB)		Shoulder Press (Hammer Strength) combined weight
1) 80kg x 16 (Volume PB)
2) 149kg x8 (Weight, 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 12
3) 167.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x8		Seated Cable Row – V Grip (Cable)
1) 142kg x12 		Standing Calf Raise (Machine)
1) 275kg x14 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 45.5kg x14
3) 50.5kg x10 (Weight, 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20 (Volume, 1RM PB)
2) 215kg x 8 (Weight PB)
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 (1RM PB)		Preacher Curl (Machine)
1) 49kg x16
2) 68g x8 (Weight PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 275kg x15
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2 )25kg x9 (Volume PB)		Hammer Curl (Dumbbell)
1) 28kg x16 (Volume PB)
2) 34kg x10 (1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26kg x8 (Weight PB)		Hip Abduction (Machine)
1) 193kg x 16 (Volume & 1RM PB)
2) 203kg x12
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
 
B3rnie said:
Week 7
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 115/56 - 132/77
HR: avg. 70 bpm
BG: 4.6
BW: 95.1kg
Another good week except my biggest setback was food poisoning on Wednesday. This absolutely rocked me to the point that I didn't make it to the gym which is a big deal for me. So, I missed my usual Hamstrings/Calves session and made up for it on Thursday. This affected calorie intake as well which is why I ended up losing 300grams for the week. Since we can't gauge progress properly due to the illness and missed training my doses and macros etc will remain the same for this week before making a decision what to do next. Overall, I'm happy with the progress I'm making and grateful for my sponsors and coach helping me through this phase. Will be making sure to hammer the weights even harder this week to make up for lost time.

SaturdaySundayMondayTuesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/Abs
Push Ups
1) X64
2) X54
3) X48		Pull Ups
1) X20
2) X20
3) X18		Lunges
1) X140
2) X130
3) X120		Push Ups
1) X62
2) X58
3) X58		Back Extension (Hyperextension)
1) X26
2) X26
3) X21		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 3min 11s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x10 (1RM PB)		Reverse Grip Lat Pulldown
1) 117kg x10 		Leg Extension (Machine)
1) 112.5kg x14 (Volume PB)
2) 143kg x10 (Weight, 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 10		Crunch (Superset)
1) X42
2) X42
3) X45
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x9		Chest Supported Incline Row (Dumbbell)
1) 34kg x10 (1RM PB)		Bulgarian Split Squat
1) 16kg x12		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 		Laying Leg Raise (Superset)
1) X40
2) X38
3) X38
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10 (1RM PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x16 (Volume PB)
2) 110.4kg x8 (Weight PB)		Hack Squat (Hammer Strength)
1)100kg x10
2)120kg x8 (Weight, 1RM PB)		Shoulder Press (Hammer Strength) combined weight
1) 80kg x 16 (Volume PB)
2) 149kg x8 (Weight, 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 12
3) 167.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x8		Seated Cable Row – V Grip (Cable)
1) 142kg x12 		Standing Calf Raise (Machine)
1) 275kg x14 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 45.5kg x14
3) 50.5kg x10 (Weight, 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20 (Volume, 1RM PB)
2) 215kg x 8 (Weight PB)
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 (1RM PB)		Preacher Curl (Machine)
1) 49kg x16
2) 68g x8 (Weight PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 275kg x15
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2 )25kg x9 (Volume PB)		Hammer Curl (Dumbbell)
1) 28kg x16 (Volume PB)
2) 34kg x10 (1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26kg x8 (Weight PB)		Hip Abduction (Machine)
1) 193kg x 16 (Volume & 1RM PB)
2) 203kg x12
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie strong training day considering you had food poisoning, you 100% now?
 
I've said it before and I'll say it again. You have tremendous genetics, take advantage of that.
 
Sorry to hear about your food poisoning.

What was it that you ate that gave it to you, make sure you stay away.
 
Food poisoning is the worst it can put you out for several days.

Up, make sure you hydrate.
 
Doing good my man
 
B3rnie said:
Week 7
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 115/56 - 132/77
HR: avg. 70 bpm
BG: 4.6
BW: 95.1kg
Another good week except my biggest setback was food poisoning on Wednesday. This absolutely rocked me to the point that I didn't make it to the gym which is a big deal for me. So, I missed my usual Hamstrings/Calves session and made up for it on Thursday. This affected calorie intake as well which is why I ended up losing 300grams for the week. Since we can't gauge progress properly due to the illness and missed training my doses and macros etc will remain the same for this week before making a decision what to do next. Overall, I'm happy with the progress I'm making and grateful for my sponsors and coach helping me through this phase. Will be making sure to hammer the weights even harder this week to make up for lost time.

SaturdaySundayMondayTuesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/Abs
Push Ups
1) X64
2) X54
3) X48		Pull Ups
1) X20
2) X20
3) X18		Lunges
1) X140
2) X130
3) X120		Push Ups
1) X62
2) X58
3) X58		Back Extension (Hyperextension)
1) X26
2) X26
3) X21		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 3min 11s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x10 (1RM PB)		Reverse Grip Lat Pulldown
1) 117kg x10 		Leg Extension (Machine)
1) 112.5kg x14 (Volume PB)
2) 143kg x10 (Weight, 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 10		Crunch (Superset)
1) X42
2) X42
3) X45
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x9		Chest Supported Incline Row (Dumbbell)
1) 34kg x10 (1RM PB)		Bulgarian Split Squat
1) 16kg x12		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 		Laying Leg Raise (Superset)
1) X40
2) X38
3) X38
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10 (1RM PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x16 (Volume PB)
2) 110.4kg x8 (Weight PB)		Hack Squat (Hammer Strength)
1)100kg x10
2)120kg x8 (Weight, 1RM PB)		Shoulder Press (Hammer Strength) combined weight
1) 80kg x 16 (Volume PB)
2) 149kg x8 (Weight, 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 12
3) 167.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x8		Seated Cable Row – V Grip (Cable)
1) 142kg x12 		Standing Calf Raise (Machine)
1) 275kg x14 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 45.5kg x14
3) 50.5kg x10 (Weight, 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20 (Volume, 1RM PB)
2) 215kg x 8 (Weight PB)
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 (1RM PB)		Preacher Curl (Machine)
1) 49kg x16
2) 68g x8 (Weight PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 275kg x15
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2 )25kg x9 (Volume PB)		Hammer Curl (Dumbbell)
1) 28kg x16 (Volume PB)
2) 34kg x10 (1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26kg x8 (Weight PB)		Hip Abduction (Machine)
1) 193kg x 16 (Volume & 1RM PB)
2) 203kg x12
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie that’s a killer workout man. You really put the work in.
 
I put the food poisoning down to a bad batch of stir fry. I've since thrown out those meals. Also had a great week just gone and made weight this morning, so will do my update tonight. ✌️
 
B3rnie said:
Week 7
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
BP: 115/56 - 132/77
HR: avg. 70 bpm
BG: 4.6
BW: 95.1kg
Another good week except my biggest setback was food poisoning on Wednesday. This absolutely rocked me to the point that I didn't make it to the gym which is a big deal for me. So, I missed my usual Hamstrings/Calves session and made up for it on Thursday. This affected calorie intake as well which is why I ended up losing 300grams for the week. Since we can't gauge progress properly due to the illness and missed training my doses and macros etc will remain the same for this week before making a decision what to do next. Overall, I'm happy with the progress I'm making and grateful for my sponsors and coach helping me through this phase. Will be making sure to hammer the weights even harder this week to make up for lost time.

SaturdaySundayMondayTuesdayThursdayFriday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/Abs
Push Ups
1) X64
2) X54
3) X48		Pull Ups
1) X20
2) X20
3) X18		Lunges
1) X140
2) X130
3) X120		Push Ups
1) X62
2) X58
3) X58		Back Extension (Hyperextension)
1) X26
2) X26
3) X21		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 3min 11s
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x10 (1RM PB)		Reverse Grip Lat Pulldown
1) 117kg x10 		Leg Extension (Machine)
1) 112.5kg x14 (Volume PB)
2) 143kg x10 (Weight, 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 10		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 10		Crunch (Superset)
1) X42
2) X42
3) X45
Incline Chest Press (Harder Hammer Strength)
1) 40kg x14
2) 60kg x9		Chest Supported Incline Row (Dumbbell)
1) 34kg x10 (1RM PB)		Bulgarian Split Squat
1) 16kg x12		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 10		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 		Laying Leg Raise (Superset)
1) X40
2) X38
3) X38
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10 (1RM PB)		Iso Lateral Row (Hammer Strength)
1) 85.4kg x16 (Volume PB)
2) 110.4kg x8 (Weight PB)		Hack Squat (Hammer Strength)
1)100kg x10
2)120kg x8 (Weight, 1RM PB)		Shoulder Press (Hammer Strength) combined weight
1) 80kg x 16 (Volume PB)
2) 149kg x8 (Weight, 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 12
3) 167.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x8		Seated Cable Row – V Grip (Cable)
1) 142kg x12 		Standing Calf Raise (Machine)
1) 275kg x14 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 45.5kg x14
3) 50.5kg x10 (Weight, 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20 (Volume, 1RM PB)
2) 215kg x 8 (Weight PB)
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 (1RM PB)		Preacher Curl (Machine)
1) 49kg x16
2) 68g x8 (Weight PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 275kg x15
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2 )25kg x9 (Volume PB)		Hammer Curl (Dumbbell)
1) 28kg x16 (Volume PB)
2) 34kg x10 (1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26kg x8 (Weight PB)		Hip Abduction (Machine)
1) 193kg x 16 (Volume & 1RM PB)
2) 203kg x12
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie Food poisoning sucks, bro! Glad you're bouncing back. 95.1kg still looking solid. Missing a workout is tough, but you made up for it, respect! Keeping the macros and doses steady this week is a smart move. Hammer those weights and crush this week! You got this!
 

Week 8
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 119/66 - 129/75
HR: avg. 76 bpm
BG: 4.6
BW: 95.9kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
I've also just switched from Irbesartan 150mg to just 20mg of Telmisartan. So far, I have found the Telm to be alot more effective at lowering BP. My days have gotten a bit mixed up as life has been hectic the last week or so. There also has been a gastro outbreak in the local schools and daycare, which my two youngest have been suffering from. This meant missing a cardio session but also my weekly log training routine post. So, this post is pertaining to my week from the 6th to the 12th of April. So, there will be another training routine update in the next two days for the week just gone. Still making gains in weights, volume and on the scales whilst remaining reasonably vascular which is what we wanted when we set out the goals to reach for this cycle.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X21
2) X20
3) X18		Lunges
1) X120
2) X120
3) X100		Push Ups
1) X64
2) X50
3) X52		Back Extension (Hyperextension)
1) X24
2) X24
3) X24		Elliptical Trainer (Resistance 14)
1) 6.2km – 1h 7min 11s		Push Ups
1) X50
2) X58
3) X60
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 (Volume & 1RM PB)		Reverse Grip Lat Pulldown
1) 117kg x12		Leg Extension (Machine)
1) 112.5kg x14
2) 143kg x12 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 (1RM PB)		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 12 (1RM PB)		Crunch (Superset)
1) X38
2) X42
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x12 (Weight PB)
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14(Volume PB)
2) 120kg x9 (Weight & 1RM PB)		Chest Supported Incline Row (Dumbbell)
1) 32kg x12
2) 34kg x8 (Volume & 1RM PB)		Bulgarian Split Squat
1) 18kg x10 (Weight PB)		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 12 (1RM PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 		Laying Leg Raise (Superset)
1) X36
2) X38
3) X40		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10 		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10 		Hack Squat (Hammer Strength)
1) 100kg x12 (Volume PB)
2)120kg x10 (1RM PB)		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 149kg x10 (Volume & 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 12
3) 167.5kg x10		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 (Volume PB)		Seated Cable Row – V Grip (Cable)
1) 142kg x10		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 57.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 218kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x10		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 245kg x15		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8
(Weight PB)		Seated Calf Raise
1) 107.5kg x20
2) 147.5kg x12
3) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x12 (1RM PB)		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10 (Weight PB)		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
 
B3rnie said:
Week 8
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 119/66 - 129/75
HR: avg. 76 bpm
BG: 4.6
BW: 95.9kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
I've also just switched from Irbesartan 150mg to just 20mg of Telmisartan. So far, I have found the Telm to be alot more effective at lowering BP. My days have gotten a bit mixed up as life has been hectic the last week or so. There also has been a gastro outbreak in the local schools and daycare, which my two youngest have been suffering from. This meant missing a cardio session but also my weekly log training routine post. So, this post is pertaining to my week from the 6th to the 12th of April. So, there will be another training routine update in the next two days for the week just gone. Still making gains in weights, volume and on the scales whilst remaining reasonably vascular which is what we wanted when we set out the goals to reach for this cycle.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X21
2) X20
3) X18		Lunges
1) X120
2) X120
3) X100		Push Ups
1) X64
2) X50
3) X52		Back Extension (Hyperextension)
1) X24
2) X24
3) X24		Elliptical Trainer (Resistance 14)
1) 6.2km – 1h 7min 11s		Push Ups
1) X50
2) X58
3) X60
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 (Volume & 1RM PB)		Reverse Grip Lat Pulldown
1) 117kg x12		Leg Extension (Machine)
1) 112.5kg x14
2) 143kg x12 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 (1RM PB)		Lying Leg Curl (Machine)
1) 70kg x16
2) 84kg x 12 (1RM PB)		Crunch (Superset)
1) X38
2) X42
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x12 (Weight PB)
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14(Volume PB)
2) 120kg x9 (Weight & 1RM PB)		Chest Supported Incline Row (Dumbbell)
1) 32kg x12
2) 34kg x8 (Volume & 1RM PB)		Bulgarian Split Squat
1) 18kg x10 (Weight PB)		Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x 12 (1RM PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x10 		Laying Leg Raise (Superset)
1) X36
2) X38
3) X40		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10 		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10 		Hack Squat (Hammer Strength)
1) 100kg x12 (Volume PB)
2)120kg x10 (1RM PB)		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 149kg x10 (Volume & 1RM PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 12
3) 167.5kg x10		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 (Volume PB)		Seated Cable Row – V Grip (Cable)
1) 142kg x10		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 (Weight PB)		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 57.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 218kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12 		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x10		Leg Press (Hammer Strength)
1) 294kg x12
2) 344kg x12 		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 245kg x15		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8
(Weight PB)		Seated Calf Raise
1) 107.5kg x20
2) 147.5kg x12
3) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x12 (1RM PB)		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10 (Weight PB)		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...

B3rnie said:
Just showing that I'm still not getting fat in a bulk which is what we want.
View attachment 86744
Click to expand...
Legs of a champion and really growing :D good training as well.
 
B3rnie said:
Just showing that I'm still not getting fat in a bulk which is what we want.
View attachment 86744
Click to expand...
@B3rnie My man, Bernie you are kicking ass and taking names as always.
I like your physique. It's ripped and it's vascular but you're also huge at the same time.
 
B3rnie said:
Just showing that I'm still not getting fat in a bulk which is what we want.
View attachment 86744
Click to expand...
@B3rnie bro bernie you the man for sure. You got a good thick physique. Like a real man would have Also, love your calves looking really good in, vascular and thick.
 
B3rnie said:
Just showing that I'm still not getting fat in a bulk which is what we want.
View attachment 86744
Click to expand...
@B3rnie Bros, no way you getting fat, if anything you get in more Prime and in shape You capable of a lot of stuff. I seen your prior pictures, you got the physique of a champion, can easily go bodybuild and win a lot of trophies if you want to.
 
B3rnie said:
Just showing that I'm still not getting fat in a bulk which is what we want.
View attachment 86744
Click to expand...
@B3rnie You are a beast. You at your worst is 99% of people's best.
So don't be so hard on yourself. You look, fantastic legs. Look like they're in shape and your conditioning looks prompt.
 
B3rnie said:
Just showing that I'm still not getting fat in a bulk which is what we want.
View attachment 86744
Click to expand...
@B3rnie Feel the buuuuuuuuuuuurnnnnnnnnnn!
ha

love this update.
I love how you are self-critical of yourself. It shows great maturity and it shows that you have the willingness to improve and try different things.
 
B3rnie said:
Just showing that I'm still not getting fat in a bulk which is what we want.
View attachment 86744
Click to expand...
@B3rnie You definitely have the genetics to get very far in body building.
Looking very forward to seeing this log and where you can go from here.

you are a huge part of the EVO brotherhood and community and a true leader
 
Thick
 
Oracle911 said:
those tns are fucking sick,

looking awesome man
Click to expand...
I knew you would like them, they're called "light colour flips" released in Asia and are actually a womens shoe but the colourway is hectic.
 
Week 9
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 123/68 - 127/78
HR: avg. 77 bpm
BG: 4.6
BW: 96.2kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
Training has been consistent, but my days have been mixed up. Been busy with life in general and obviously not thinking clearly but the main thing is I'm in the gym and progressively overloading. As we approach the end of this bulk I'm reflecting on what I've gained and overall am happy with the progress made so far. I appreciate the support from everyone involved whether you have dropped a like on one of my posts or left comments on my log. These all help me stay motivated to help be an inspiration to others. Hope everyone had a great Easter break ✌️


SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X100
2) X100
3) X88		Push Ups
1) X50
2) X50
3) X50		Back Extension (Hyperextension)
1) X20
2) X20
3) X20		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 5min 11s		Push Ups
1) X40
2) X40
3) X40
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 		Reverse Grip Lat Pulldown
1) 117kg x10		Leg Extension (Machine)
1) 117kg x14
2) 148kg x8 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 		Lying Leg Curl (Machine)
1) 70kg x16
2) 86.5kg x 10 (Weight PB)		Crunch (Superset)
1) X40
2) X36
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x8
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x9 		Chest Supported Incline Row (Dumbbell)
1) 28kg x16 (Volume PB)
2) 36kg x9 (Weight PB)		Bulgarian Split Squat
1) 18kg x10 		Lateral Raise (Dumbbell)
1) 16kg x16
2) 22kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x12 (Volume & 1RM PB)		Laying Leg Raise (Superset)
1) X38
2) X40
3) X42		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10		Hack Squat (Hammer Strength)
1) 100kg x12
2) 120kg x10 		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 159kg x8 (Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 14
3) 167.5kg x12 (1RM PB)		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 58.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 220.5kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x11 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 354kg x12 (Weight PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 280kg x12		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8		Seated Calf Raise
1) 107.5kg x20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x10 		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
 
B3rnie said:
Week 9
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 123/68 - 127/78
HR: avg. 77 bpm
BG: 4.6
BW: 96.2kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
Training has been consistent, but my days have been mixed up. Been busy with life in general and obviously not thinking clearly but the main thing is I'm in the gym and progressively overloading. As we approach the end of this bulk I'm reflecting on what I've gained and overall am happy with the progress made so far. I appreciate the support from everyone involved whether you have dropped a like on one of my posts or left comments on my log. These all help me stay motivated to help be an inspiration to others. Hope everyone had a great Easter break ✌️


SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X100
2) X100
3) X88		Push Ups
1) X50
2) X50
3) X50		Back Extension (Hyperextension)
1) X20
2) X20
3) X20		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 5min 11s		Push Ups
1) X40
2) X40
3) X40
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 		Reverse Grip Lat Pulldown
1) 117kg x10		Leg Extension (Machine)
1) 117kg x14
2) 148kg x8 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 		Lying Leg Curl (Machine)
1) 70kg x16
2) 86.5kg x 10 (Weight PB)		Crunch (Superset)
1) X40
2) X36
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x8
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x9 		Chest Supported Incline Row (Dumbbell)
1) 28kg x16 (Volume PB)
2) 36kg x9 (Weight PB)		Bulgarian Split Squat
1) 18kg x10 		Lateral Raise (Dumbbell)
1) 16kg x16
2) 22kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x12 (Volume & 1RM PB)		Laying Leg Raise (Superset)
1) X38
2) X40
3) X42		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10		Hack Squat (Hammer Strength)
1) 100kg x12
2) 120kg x10 		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 159kg x8 (Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 14
3) 167.5kg x12 (1RM PB)		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 58.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 220.5kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x11 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 354kg x12 (Weight PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 280kg x12		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8		Seated Calf Raise
1) 107.5kg x20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x10 		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie you doing 500mgs sustanon right?
volume is impressive you very steady and GREEN always lol
 
B3rnie said:
Week 9
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 123/68 - 127/78
HR: avg. 77 bpm
BG: 4.6
BW: 96.2kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
Training has been consistent, but my days have been mixed up. Been busy with life in general and obviously not thinking clearly but the main thing is I'm in the gym and progressively overloading. As we approach the end of this bulk I'm reflecting on what I've gained and overall am happy with the progress made so far. I appreciate the support from everyone involved whether you have dropped a like on one of my posts or left comments on my log. These all help me stay motivated to help be an inspiration to others. Hope everyone had a great Easter break ✌️


SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X100
2) X100
3) X88		Push Ups
1) X50
2) X50
3) X50		Back Extension (Hyperextension)
1) X20
2) X20
3) X20		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 5min 11s		Push Ups
1) X40
2) X40
3) X40
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 		Reverse Grip Lat Pulldown
1) 117kg x10		Leg Extension (Machine)
1) 117kg x14
2) 148kg x8 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 		Lying Leg Curl (Machine)
1) 70kg x16
2) 86.5kg x 10 (Weight PB)		Crunch (Superset)
1) X40
2) X36
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x8
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x9 		Chest Supported Incline Row (Dumbbell)
1) 28kg x16 (Volume PB)
2) 36kg x9 (Weight PB)		Bulgarian Split Squat
1) 18kg x10 		Lateral Raise (Dumbbell)
1) 16kg x16
2) 22kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x12 (Volume & 1RM PB)		Laying Leg Raise (Superset)
1) X38
2) X40
3) X42		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10		Hack Squat (Hammer Strength)
1) 100kg x12
2) 120kg x10 		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 159kg x8 (Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 14
3) 167.5kg x12 (1RM PB)		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 58.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 220.5kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x11 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 354kg x12 (Weight PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 280kg x12		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8		Seated Calf Raise
1) 107.5kg x20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x10 		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie

that is the way to push things man. good updates, bp looks great!
 
B3rnie said:
Week 9
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 123/68 - 127/78
HR: avg. 77 bpm
BG: 4.6
BW: 96.2kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
Training has been consistent, but my days have been mixed up. Been busy with life in general and obviously not thinking clearly but the main thing is I'm in the gym and progressively overloading. As we approach the end of this bulk I'm reflecting on what I've gained and overall am happy with the progress made so far. I appreciate the support from everyone involved whether you have dropped a like on one of my posts or left comments on my log. These all help me stay motivated to help be an inspiration to others. Hope everyone had a great Easter break ✌️


SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X100
2) X100
3) X88		Push Ups
1) X50
2) X50
3) X50		Back Extension (Hyperextension)
1) X20
2) X20
3) X20		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 5min 11s		Push Ups
1) X40
2) X40
3) X40
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 		Reverse Grip Lat Pulldown
1) 117kg x10		Leg Extension (Machine)
1) 117kg x14
2) 148kg x8 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 		Lying Leg Curl (Machine)
1) 70kg x16
2) 86.5kg x 10 (Weight PB)		Crunch (Superset)
1) X40
2) X36
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x8
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x9 		Chest Supported Incline Row (Dumbbell)
1) 28kg x16 (Volume PB)
2) 36kg x9 (Weight PB)		Bulgarian Split Squat
1) 18kg x10 		Lateral Raise (Dumbbell)
1) 16kg x16
2) 22kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x12 (Volume & 1RM PB)		Laying Leg Raise (Superset)
1) X38
2) X40
3) X42		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10		Hack Squat (Hammer Strength)
1) 100kg x12
2) 120kg x10 		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 159kg x8 (Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 14
3) 167.5kg x12 (1RM PB)		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 58.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 220.5kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x11 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 354kg x12 (Weight PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 280kg x12		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8		Seated Calf Raise
1) 107.5kg x20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x10 		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie Bro, nice hardcore training. This is the way we used to train while in prison. We train every day and we'd fight for our lives.
 
B3rnie said:
Week 9
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 123/68 - 127/78
HR: avg. 77 bpm
BG: 4.6
BW: 96.2kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
Training has been consistent, but my days have been mixed up. Been busy with life in general and obviously not thinking clearly but the main thing is I'm in the gym and progressively overloading. As we approach the end of this bulk I'm reflecting on what I've gained and overall am happy with the progress made so far. I appreciate the support from everyone involved whether you have dropped a like on one of my posts or left comments on my log. These all help me stay motivated to help be an inspiration to others. Hope everyone had a great Easter break ✌️


SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X100
2) X100
3) X88		Push Ups
1) X50
2) X50
3) X50		Back Extension (Hyperextension)
1) X20
2) X20
3) X20		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 5min 11s		Push Ups
1) X40
2) X40
3) X40
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 		Reverse Grip Lat Pulldown
1) 117kg x10		Leg Extension (Machine)
1) 117kg x14
2) 148kg x8 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 		Lying Leg Curl (Machine)
1) 70kg x16
2) 86.5kg x 10 (Weight PB)		Crunch (Superset)
1) X40
2) X36
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x8
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x9 		Chest Supported Incline Row (Dumbbell)
1) 28kg x16 (Volume PB)
2) 36kg x9 (Weight PB)		Bulgarian Split Squat
1) 18kg x10 		Lateral Raise (Dumbbell)
1) 16kg x16
2) 22kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x12 (Volume & 1RM PB)		Laying Leg Raise (Superset)
1) X38
2) X40
3) X42		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10		Hack Squat (Hammer Strength)
1) 100kg x12
2) 120kg x10 		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 159kg x8 (Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 14
3) 167.5kg x12 (1RM PB)		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 58.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 220.5kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x11 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 354kg x12 (Weight PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 280kg x12		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8		Seated Calf Raise
1) 107.5kg x20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x10 		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie Bros. This is a championship workout right here.

you are the iron bro of the day with this workout split. looking great!
 
Mobster said:
Remind me what Kaizen 1ml pre workout, Superdrive 1ml are
Click to expand...
Kaizen ingredients: 400mg Carnitine, 300mg Choline, 20mg NAD+ per ml
Superdrive Ingredients: L-Arginine 10mg, L-Citruline 120mg, L-Glutamine 40mg, L-Taurine 60mg, L-Ornithine 10mg, L-Lysine 70mg, L-Proline 60mg, L-Carnitine 220mg, NAC 75mg per ml
Npcclassicphysique champ said:
@B3rnie you doing 500mgs sustanon right?
volume is impressive you very steady and GREEN always lol
Click to expand...
Yeah still doing the 500mg Sustanon.
 
B3rnie said:
Week 9
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 123/68 - 127/78
HR: avg. 77 bpm
BG: 4.6
BW: 96.2kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
Training has been consistent, but my days have been mixed up. Been busy with life in general and obviously not thinking clearly but the main thing is I'm in the gym and progressively overloading. As we approach the end of this bulk I'm reflecting on what I've gained and overall am happy with the progress made so far. I appreciate the support from everyone involved whether you have dropped a like on one of my posts or left comments on my log. These all help me stay motivated to help be an inspiration to others. Hope everyone had a great Easter break ✌️


SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X100
2) X100
3) X88		Push Ups
1) X50
2) X50
3) X50		Back Extension (Hyperextension)
1) X20
2) X20
3) X20		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 5min 11s		Push Ups
1) X40
2) X40
3) X40
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 		Reverse Grip Lat Pulldown
1) 117kg x10		Leg Extension (Machine)
1) 117kg x14
2) 148kg x8 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 		Lying Leg Curl (Machine)
1) 70kg x16
2) 86.5kg x 10 (Weight PB)		Crunch (Superset)
1) X40
2) X36
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x8
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x9 		Chest Supported Incline Row (Dumbbell)
1) 28kg x16 (Volume PB)
2) 36kg x9 (Weight PB)		Bulgarian Split Squat
1) 18kg x10 		Lateral Raise (Dumbbell)
1) 16kg x16
2) 22kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x12 (Volume & 1RM PB)		Laying Leg Raise (Superset)
1) X38
2) X40
3) X42		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10		Hack Squat (Hammer Strength)
1) 100kg x12
2) 120kg x10 		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 159kg x8 (Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 14
3) 167.5kg x12 (1RM PB)		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 58.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 220.5kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x11 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 354kg x12 (Weight PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 280kg x12		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8		Seated Calf Raise
1) 107.5kg x20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x10 		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie You're not going to go wrong with this style of training.

Day by day is perfect. You're doing a lot of different exercises and your conditioning is insane.
 
B3rnie said:
Week 9
Calories: 3300kcal - Protein 250g, Carbs - 350g, Fats - 100g
Water: 4 litres
Steps: avg. 10k
BP: 123/68 - 127/78
HR: avg. 77 bpm
BG: 4.6
BW: 96.2kg
Sparta Sustanon 500mg, Platinum Primo-E 350mg, Sparta Turinabol 30mg, 5iu HGH all supplied by @UGL OZ @UGL OZ Support Rep
SLU-PP-332 3x500mcg daily, Kaizen 1ml pre workout, Superdrive 1ml pre workout supplied by @Driven-Nutrition
Training has been consistent, but my days have been mixed up. Been busy with life in general and obviously not thinking clearly but the main thing is I'm in the gym and progressively overloading. As we approach the end of this bulk I'm reflecting on what I've gained and overall am happy with the progress made so far. I appreciate the support from everyone involved whether you have dropped a like on one of my posts or left comments on my log. These all help me stay motivated to help be an inspiration to others. Hope everyone had a great Easter break ✌️


SundayMondayTuesdayWednesdayThursdayFridaySaturday
Chest/TricepsBack/BicepsQuads/CalvesShoulders/ArmsHamstrings/CalvesCardio/AbsChest/Triceps
Push Ups
1) X60
2) X58
3) X54		Pull Ups
1) X20
2) X18
3) X18		Lunges
1) X100
2) X100
3) X88		Push Ups
1) X50
2) X50
3) X50		Back Extension (Hyperextension)
1) X20
2) X20
3) X20		Elliptical Trainer (Resistance 14)
1) 6.1km – 1h 5min 11s		Push Ups
1) X40
2) X40
3) X40
Incline Bench Press (Dumbbell)
1) 28kgx14
2) 38kg x12 		Reverse Grip Lat Pulldown
1) 117kg x10		Leg Extension (Machine)
1) 117kg x14
2) 148kg x8 (Volume & 1RM PB)		Rear Delt Reverse Fly (Machine)
1) 110kg x 14
2) 138kg x 12 		Lying Leg Curl (Machine)
1) 70kg x16
2) 86.5kg x 10 (Weight PB)		Crunch (Superset)
1) X40
2) X36
3) X40		Incline Bench Press (Dumbbell)
1) 28kgx14
2) 40kg x8
Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x9 		Chest Supported Incline Row (Dumbbell)
1) 28kg x16 (Volume PB)
2) 36kg x9 (Weight PB)		Bulgarian Split Squat
1) 18kg x10 		Lateral Raise (Dumbbell)
1) 16kg x16
2) 22kg x 8 (Weight PB)		Straight Leg Deadlift
1) 75kg x14
2) 95kg x12 (Volume & 1RM PB)		Laying Leg Raise (Superset)
1) X38
2) X40
3) X42		Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 (1RM PB)
Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10		Iso Lateral Row (Hammer Strength, Weight per side)
1) 85.4kg x16
2) 110.4kg x10		Hack Squat (Hammer Strength)
1) 100kg x12
2) 120kg x10 		Shoulder Press (Hammer Strength, Total Weight)
1) 80kg x 16
2) 159kg x8 (Weight PB)		Seated Calf Raise
1) 107.5kg x 20
2) 147.5kg x 14
3) 167.5kg x12 (1RM PB)		Cable Fly Crossovers
1) 25kg x20
2) 32.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10 		Seated Cable Row – V Grip (Cable)
1) 142kg x12 (Volume & 1RM PB)		Standing Calf Raise (Machine)
1) 200kg x20
2) 280kg x10 		Rope Face Pull
1) 30kg x20
2) 47.5kg x14
3) 58.5kg x10 (Weight & 1RM PB)		Hip Adduction (Machine)
1) 193kg x 20
2) 220.5kg x 10 (Weight PB)		Chest Dip (Weighted)
1) 40kg x12
2) 50kg x10
Triceps Pushdown
1) 63kg x16
2) 72.5kg x12		Preacher Curl (Machine)
1) 49kg x 16
2) 68kg x11 (1RM PB)		Leg Press (Hammer Strength)
1) 294kg x12
2) 354kg x12 (Weight PB)		Triceps Rope Pushdown
1) 42kg x20
2) 56kg x10		Standing Calf Raise (Machine)
1) 240kg x 20
2) 280kg x12		Triceps Pushdown
1) 63kg x16
2) 77kg x8 (Weight PB)
Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10		Hammer Curl (Dumbbell)
1) 30kg x14
2) 36kg x8		Seated Calf Raise
1) 107.5kg x20
2) 167.5kg x10		Bicep Curl (Dumbbell) Reps per arm
1) 20kg x14
2) 26 kg x10 		Hip Abduction (Machine)
1) 193kg x 16
2) 218kg x10		Single Arm Triceps Pushdown (Cable)
1) 17.5kg x16
2) 25kg x10
Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50		Decline Crunch
1) X50
2) X50
3) X50
Click to expand...
@B3rnie you are looking great on these workouts.

daily grind is insane.
you are a true champion!
 
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