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Juiceypumba

Juiceypumba

V.I.P.
EVO Logger
Hey guys! I’ll be running a log for Kaos Anabolics this current push phase. Currently looking to gain as much muscle as i can in the next 12 to 18 months then if I’m happy there and I think I’m big enough to show case something I’ll do a prep and get on stage will have many more logs along the way! Excited to start one now.

A bit about me, I’m currently a full time electrician with side hustle coaching this is what I’m passionate about so I’m all in here!

Current stats
29
180cm
98kg

Just completed a little 12 week push up and 8 week health phase still in health phase waiting on blood results before we carry on! Calories have stayed high during health phase and weight/condition has stayed quite well.

Diet, training, cardio
TD - 4220cal 250p, 625cho, 80f
NTD - 3910cal 250p, 525cho, 90f

Training split push/posterior/rest/push/back/legs

Cardio - time dependant on weeks that I’m working 12hr shifts and don’t have the time I do 3 x 15 min hiit/week usually not after legs

And weeks I have more time 3 x 20 mins stairs HR 140 or above
Steps - 8-10k daily

I’ll post more food etc as we go but my meals rarely change just quantities and the odd off plan meal of sushi train or a burger

Supplements
Fish oil
Aged garlic
Red yeast extract
Zinc
Magnesium glycinate
WPI
EAA’s
Maltodextrin
Creatine
Glutamine
C0q10
Vitamin d + k2
Berberine
Metformin 500mg last meal
Telmi 80mg P.M (BP 120/60 regularly but Telmi in for added benefits)

Cycle
150 test
4iu GH
15 lantus

This will titrate up as my push begins when bloods come back and products arrive adding in primo/mast/npp/novorapid
 

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Juiceypumba said:
Hey guys! I’ll be running a log for Kaos Anabolics this current push phase. Currently looking to gain as much muscle as i can in the next 12 to 18 months then if I’m happy there and I think I’m big enough to show case something I’ll do a prep and get on stage will have many more logs along the way! Excited to start one now.

A bit about me, I’m currently a full time electrician with side hustle coaching this is what I’m passionate about so I’m all in here!

Current stats
29
180cm
98kg

Just completed a little 12 week push up and 8 week health phase still in health phase waiting on blood results before we carry on! Calories have stayed high during health phase and weight/condition has stayed quite well.

Diet, training, cardio
TD - 4220cal 250p, 625cho, 80f
NTD - 3910cal 250p, 525cho, 90f

Training split push/posterior/rest/push/back/legs

Cardio - time dependant on weeks that I’m working 12hr shifts and don’t have the time I do 3 x 15 min hiit/week usually not after legs

And weeks I have more time 3 x 20 mins stairs HR 140 or above
Steps - 8-10k daily

I’ll post more food etc as we go but my meals rarely change just quantities and the odd off plan meal of sushi train or a burger

Supplements
Fish oil
Aged garlic
Red yeast extract
Zinc
Magnesium glycinate
WPI
EAA’s
Maltodextrin
Creatine
Glutamine
C0q10
Vitamin d + k2
Berberine
Metformin 500mg last meal
Telmi 80mg P.M (BP 120/60 regularly but Telmi in for added benefits)

Cycle
150 test
4iu GH
15 lantus

This will titrate up as my push begins when bloods come back and products arrive adding in primo/mast/npp/novorapid
Click to expand...
Welcome to EVO @Juiceypumba
Will be following.
 
Pigsy said:
Welcome to logging brother, will be following
Click to expand...
Is this the original pigsy from team H? 🤔 just watched some of your log training videos and thought I may have recognised some equipment 👌🏽
 
Juiceypumba said:
Is this the original pigsy from team H? 🤔 just watched some of your log training videos and thought I may have recognised some equipment 👌🏽
Click to expand...
Yes that's me 😁
 
Juiceypumba said:
Hey guys! I’ll be running a log for Kaos Anabolics this current push phase. Currently looking to gain as much muscle as i can in the next 12 to 18 months then if I’m happy there and I think I’m big enough to show case something I’ll do a prep and get on stage will have many more logs along the way! Excited to start one now.

A bit about me, I’m currently a full time electrician with side hustle coaching this is what I’m passionate about so I’m all in here!

Current stats
29
180cm
98kg

Just completed a little 12 week push up and 8 week health phase still in health phase waiting on blood results before we carry on! Calories have stayed high during health phase and weight/condition has stayed quite well.

Diet, training, cardio
TD - 4220cal 250p, 625cho, 80f
NTD - 3910cal 250p, 525cho, 90f

Training split push/posterior/rest/push/back/legs

Cardio - time dependant on weeks that I’m working 12hr shifts and don’t have the time I do 3 x 15 min hiit/week usually not after legs

And weeks I have more time 3 x 20 mins stairs HR 140 or above
Steps - 8-10k daily

I’ll post more food etc as we go but my meals rarely change just quantities and the odd off plan meal of sushi train or a burger

Supplements
Fish oil
Aged garlic
Red yeast extract
Zinc
Magnesium glycinate
WPI
EAA’s
Maltodextrin
Creatine
Glutamine
C0q10
Vitamin d + k2
Berberine
Metformin 500mg last meal
Telmi 80mg P.M (BP 120/60 regularly but Telmi in for added benefits)

Cycle
150 test
4iu GH
15 lantus

This will titrate up as my push begins when bloods come back and products arrive adding in primo/mast/npp/novorapid
Click to expand...
@Juiceypumba welcome to the EVO family fully and openly now bro ;) your log is now approved.

Checked your body pics, you have some amazing mass built up bro and tight abs and nice back size, all you gotta do is drop in 20lbs of mass and the stage is yours easy

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
Appreciate it all gents! Goal this year is still just Build Build Build until I’m “happy” 🤣🤣 I’ve used Kaos before also back when he was originally here and had absolutely no dramas with it!

Trained Back/Bi’s today here is my session, added rep ranges that I’m targeting for and then my reps and weights these will essentially be baseline numbers, have slightly been increasing still even through health phase.

sinlge arm pull down 1 x 8-10 1 x 12-15 10x42kg 14x36.25kg

upper back focus chest supported row
1 x 6-8 1 x 12-15
9x73.5kg 12x63.5kg

two handed pull down 1 x 8-10 1 x 10-12 10x62.5kg 15x50kg

horizontal chest supported row
1 x 6-8 1 x 12-15 8x60kg 13x50kg

DUAL ROPE PULL OVER 2 X 10-12
11x28.75kg 12x25kg

standing straight bar bicep curl
1 x 10-12 1 x 12-15
11x32.kg 13x28.75

hammer grip preacher curl
1x 10-12 1 x 12-15
11x12.5kg 12x12.5kg

BEHIND BACK CURL 2 x 10-12
11x13.75kg 9x13.75kg
 
This will be an Epic log to follow. I have a feeling.

You've got a nice tight waist, so a lot of room to grow from here.
 
Do you plan on adjusting your growth hormone dosing as you go?

and how about the lantus?
 
Juiceypumba said:
Appreciate it all gents! Goal this year is still just Build Build Build until I’m “happy” 🤣🤣 I’ve used Kaos before also back when he was originally here and had absolutely no dramas with it!

Trained Back/Bi’s today here is my session, added rep ranges that I’m targeting for and then my reps and weights these will essentially be baseline numbers, have slightly been increasing still even through health phase.

sinlge arm pull down 1 x 8-10 1 x 12-15 10x42kg 14x36.25kg

upper back focus chest supported row
1 x 6-8 1 x 12-15
9x73.5kg 12x63.5kg

two handed pull down 1 x 8-10 1 x 10-12 10x62.5kg 15x50kg

horizontal chest supported row
1 x 6-8 1 x 12-15 8x60kg 13x50kg

DUAL ROPE PULL OVER 2 X 10-12
11x28.75kg 12x25kg

standing straight bar bicep curl
1 x 10-12 1 x 12-15
11x32.kg 13x28.75

hammer grip preacher curl
1x 10-12 1 x 12-15
11x12.5kg 12x12.5kg

BEHIND BACK CURL 2 x 10-12
11x13.75kg 9x13.75kg
Click to expand...
@Juiceypumba build build will need a lot of food bro lets get meal prep in here
 
Alright fellas for those playing along ill try knock off a few questions here and add in my food for the day no pictures yet if I remember I’ll grab some

First up @Mobster agreed mate, I can call it a cruise if you like but bloodwork and my health will be ultimate tell tales on stopping, if something is not right then I will pull the pin. That is also the reason for selecting the compounds I have. I also have some belief still in bringing androgens down into non physiological levels as I do not want to be all gear driven and only giving 100% when blasting. Ive seen it many times people blast and then their cruise cut short because they are too excited for the next cycle, whereas these last near 10 weeks I have still given absolutely everything and made progress and kept well conditioning and more importantly felt great! 👌🏽 there is always going to be a risk in this sport as I think we can all agree on so if we can minimise it as much as possible why not

@Vadim Fedorov yeah I plan to increase GH I have ran it before at 5iu per day so I will increase to that and then more than likely slowly titrate up maybe .5iu every 2 weeks based on my budget and if I get any side effect bring back down to previous dose and hold, not entirely sure when I’ll move off this dosage yet as don’t see the need just yet.
Lantus will be a needs based my man when food increases if my fasted BG is increasing causing any appetite issues I will more than likely increase. BG is currently sitting 4.8 on average through the week

@chesty - yeah man have been really liking these lately narrow cable stack set about knee height dual hand step forward let the cables pull the arms back and really stretch the biceps puts

@JasonPriest its just taken with food to mitigate any sides from the metformin potential stomach discomfort etc
 
Current diet

TD
Meal 1 - 4 eggs, 160g sourdough, 50g light cream cheese, 15g jam
Or
100g lean beef mince, 160g sourdough, 50g light cream cheese, 10g mayvers pb, 15g jam
* this changes depending on availability of eggs (at this rate I’m thinking about buying some chickens)
Meal 2 - 180g extra lean beef mince, 100g jasmine rice, 150g pineapple, 100g of green sliced beans
Meal 3 - 180g chicken breast, 100g jasmine rice, 150g pineapple, 100g of stir fry vege
Meal 4 (pre) - 100g rice flour, 50g whey, 120g banana, 100g raspberries, 20g 85% dark chocolate
Meal 5 (post) - 150g coco pops, 20g honey, 120g banana, 10g pb, 50g whey

As food increases if I need I’ll add a meal 6 of a smoothie or something just to get extra cals that are easily digested
Will get some pictures in the coming days of food!

NTD - only real changes come from removing coco pops and having Greek yoghurt with granola or sometimes salmon and rice
 
Wootoom said:
That's an amazing list on the supplements that you're taking.
Looks like you're covering all bases.
Click to expand...
Trying to do everything in my will to keep ticking along

Also on this note I have been supplementing with @Driven-Nutrition Kaizen I’ve always used l Carnitine but wanted to try get my hands on some NAD+ as been reading into mitochondria a fair bit no NAD+ itself but kaizen has it in it and already use l Carnitine so thought double whammy!!!! And the choline too supporting mental focus/health, liver function and fat oxidisation to name a few could be why I’m staying relatively lean
 
A good to see that. You have a good supplement program that's working for you.

I think it's an underrated aspect of this.
 
Lots of different foods in there. I like the chicken breast and vegetables.
 
Meals are looking really good.

Beef mince and light cream cheese. Sounds really good together.
 
caligirl85 said:
Meals are looking really good.

Beef mince and light cream cheese. Sounds really good together.
Click to expand...
thank you!

Yeah probably my favourite meal out of all even over the coco pops
 
Nice job on these updates, man. Hopefully you can post up some pictures of those meals. They sound really delicious
 
any reason why you are choosing metformin vs. one of the GLP-1s?

they seem to be all the rage right now
 
glad to see you putting together some amazing meals.
Looks really good. I like how you mix in the pineapple.
 
Juiceypumba said:
Hey guys! I’ll be running a log for Kaos Anabolics this current push phase. Currently looking to gain as much muscle as i can in the next 12 to 18 months then if I’m happy there and I think I’m big enough to show case something I’ll do a prep and get on stage will have many more logs along the way! Excited to start one now.

A bit about me, I’m currently a full time electrician with side hustle coaching this is what I’m passionate about so I’m all in here!

Current stats
29
180cm
98kg

Just completed a little 12 week push up and 8 week health phase still in health phase waiting on blood results before we carry on! Calories have stayed high during health phase and weight/condition has stayed quite well.

Diet, training, cardio
TD - 4220cal 250p, 625cho, 80f
NTD - 3910cal 250p, 525cho, 90f

Training split push/posterior/rest/push/back/legs

Cardio - time dependant on weeks that I’m working 12hr shifts and don’t have the time I do 3 x 15 min hiit/week usually not after legs

And weeks I have more time 3 x 20 mins stairs HR 140 or above
Steps - 8-10k daily

I’ll post more food etc as we go but my meals rarely change just quantities and the odd off plan meal of sushi train or a burger

Supplements
Fish oil
Aged garlic
Red yeast extract
Zinc
Magnesium glycinate
WPI
EAA’s
Maltodextrin
Creatine
Glutamine
C0q10
Vitamin d + k2
Berberine
Metformin 500mg last meal
Telmi 80mg P.M (BP 120/60 regularly but Telmi in for added benefits)

Cycle
150 test
4iu GH
15 lantus

This will titrate up as my push begins when bloods come back and products arrive adding in primo/mast/npp/novorapid
Click to expand...
Should be good run Bru
 
Juiceypumba said:
Hey guys! I’ll be running a log for Kaos Anabolics this current push phase. Currently looking to gain as much muscle as i can in the next 12 to 18 months then if I’m happy there and I think I’m big enough to show case something I’ll do a prep and get on stage will have many more logs along the way! Excited to start one now.

A bit about me, I’m currently a full time electrician with side hustle coaching this is what I’m passionate about so I’m all in here!

Current stats
29
180cm
98kg

Just completed a little 12 week push up and 8 week health phase still in health phase waiting on blood results before we carry on! Calories have stayed high during health phase and weight/condition has stayed quite well.

Diet, training, cardio
TD - 4220cal 250p, 625cho, 80f
NTD - 3910cal 250p, 525cho, 90f

Training split push/posterior/rest/push/back/legs

Cardio - time dependant on weeks that I’m working 12hr shifts and don’t have the time I do 3 x 15 min hiit/week usually not after legs

And weeks I have more time 3 x 20 mins stairs HR 140 or above
Steps - 8-10k daily

I’ll post more food etc as we go but my meals rarely change just quantities and the odd off plan meal of sushi train or a burger

Supplements
Fish oil
Aged garlic
Red yeast extract
Zinc
Magnesium glycinate
WPI
EAA’s
Maltodextrin
Creatine
Glutamine
C0q10
Vitamin d + k2
Berberine
Metformin 500mg last meal
Telmi 80mg P.M (BP 120/60 regularly but Telmi in for added benefits)

Cycle
150 test
4iu GH
15 lantus

This will titrate up as my push begins when bloods come back and products arrive adding in primo/mast/npp/novorapid
Click to expand...
@Juiceypumba nice cycle your running. Be safe with that slin.
 
This should be good run Bru. Solid base
 
@sambee38 - never really dabbled with any GLP’s and metformin is quite available and easy to get as I have a script with 5 repeats and fasted BG is around 4.8-5 but metformin also has added benefits helping with inflammation and oxidative stress andddd big rabbit hole about slow aging and a heap more other benefits too

@Arabian - does help blood glucose which in turn will help appetite

@ballin2504 - easy my man not the first run with some slin know my happy ratios and always have lollies stashed in places (gym bag, car etc 👌🏽)
 
Juiceypumba said:
Current diet

TD
Meal 1 - 4 eggs, 160g sourdough, 50g light cream cheese, 15g jam
Or
100g lean beef mince, 160g sourdough, 50g light cream cheese, 10g mayvers pb, 15g jam
* this changes depending on availability of eggs (at this rate I’m thinking about buying some chickens)
Meal 2 - 180g extra lean beef mince, 100g jasmine rice, 150g pineapple, 100g of green sliced beans
Meal 3 - 180g chicken breast, 100g jasmine rice, 150g pineapple, 100g of stir fry vege
Meal 4 (pre) - 100g rice flour, 50g whey, 120g banana, 100g raspberries, 20g 85% dark chocolate
Meal 5 (post) - 150g coco pops, 20g honey, 120g banana, 10g pb, 50g whey

As food increases if I need I’ll add a meal 6 of a smoothie or something just to get extra cals that are easily digested
Will get some pictures in the coming days of food!

NTD - only real changes come from removing coco pops and having Greek yoghurt with granola or sometimes salmon and rice
Click to expand...
@Juiceypumba Diet looks amazing bro........share some food pics with us.........
 
Juiceypumba said:
Hey guys! I’ll be running a log for Kaos Anabolics this current push phase. Currently looking to gain as much muscle as i can in the next 12 to 18 months then if I’m happy there and I think I’m big enough to show case something I’ll do a prep and get on stage will have many more logs along the way! Excited to start one now.

A bit about me, I’m currently a full time electrician with side hustle coaching this is what I’m passionate about so I’m all in here!

Current stats
29
180cm
98kg

Just completed a little 12 week push up and 8 week health phase still in health phase waiting on blood results before we carry on! Calories have stayed high during health phase and weight/condition has stayed quite well.

Diet, training, cardio
TD - 4220cal 250p, 625cho, 80f
NTD - 3910cal 250p, 525cho, 90f

Training split push/posterior/rest/push/back/legs

Cardio - time dependant on weeks that I’m working 12hr shifts and don’t have the time I do 3 x 15 min hiit/week usually not after legs

And weeks I have more time 3 x 20 mins stairs HR 140 or above
Steps - 8-10k daily

I’ll post more food etc as we go but my meals rarely change just quantities and the odd off plan meal of sushi train or a burger

Supplements
Fish oil
Aged garlic
Red yeast extract
Zinc
Magnesium glycinate
WPI
EAA’s
Maltodextrin
Creatine
Glutamine
C0q10
Vitamin d + k2
Berberine
Metformin 500mg last meal
Telmi 80mg P.M (BP 120/60 regularly but Telmi in for added benefits)

Cycle
150 test
4iu GH
15 lantus

This will titrate up as my push begins when bloods come back and products arrive adding in primo/mast/npp/novorapid
Click to expand...
@Juiceypumba looking forward to following your log!!
 
Really looking forward to your log brother! I am not a fan of insulin but I know if you are planning to compete, it becomes necessary to keep up with everyone else. Just be careful with that shit.
 
Juiceypumba said:
Hey guys! I’ll be running a log for Kaos Anabolics this current push phase. Currently looking to gain as much muscle as i can in the next 12 to 18 months then if I’m happy there and I think I’m big enough to show case something I’ll do a prep and get on stage will have many more logs along the way! Excited to start one now.

A bit about me, I’m currently a full time electrician with side hustle coaching this is what I’m passionate about so I’m all in here!

Current stats
29
180cm
98kg

Just completed a little 12 week push up and 8 week health phase still in health phase waiting on blood results before we carry on! Calories have stayed high during health phase and weight/condition has stayed quite well.

Diet, training, cardio
TD - 4220cal 250p, 625cho, 80f
NTD - 3910cal 250p, 525cho, 90f

Training split push/posterior/rest/push/back/legs

Cardio - time dependant on weeks that I’m working 12hr shifts and don’t have the time I do 3 x 15 min hiit/week usually not after legs

And weeks I have more time 3 x 20 mins stairs HR 140 or above
Steps - 8-10k daily

I’ll post more food etc as we go but my meals rarely change just quantities and the odd off plan meal of sushi train or a burger

Supplements
Fish oil
Aged garlic
Red yeast extract
Zinc
Magnesium glycinate
WPI
EAA’s
Maltodextrin
Creatine
Glutamine
C0q10
Vitamin d + k2
Berberine
Metformin 500mg last meal
Telmi 80mg P.M (BP 120/60 regularly but Telmi in for added benefits)

Cycle
150 test
4iu GH
15 lantus

This will titrate up as my push begins when bloods come back and products arrive adding in primo/mast/npp/novorapid
Click to expand...
@Juiceypumba Sounds like a well-structured plan! Good luck with the push phase and your long-term goals. It's smart to prioritize health with regular bloodwork and adjust as needed. Your training split and cardio plan seem manageable alongside your busy schedule. Looking forward to seeing your progress and meal updates! Keep us posted.
 
Alright ladies and gents sorry not much of a phone guru/busy lifestyle keeps me off it a lot but here’s some food pics only one I think I missed was my yoghurt, granola and berries meal.
Have been on a rest day calls last couple days as sleep was horrible and I was on night shifts want to come into this fresh
 

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And as package has arrived we will commence this push phase which works out perfectly, bloods are back and all good and start of a new training week tomorrow

Week 1
fasted BW 98kg (always lose a bit of weight on night shifts, and maybe some inflammation drop off from 2 days rest)

Test 262.5mg/wk
Primo 105mg/wk
Mast 105mg/wk
Npp 52.5mg/wk
GH - 4iu
Lantus - 15iu
Rapid - 5iu pre and post
 

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Juiceypumba said:
And as package has arrived we will commence this push phase which works out perfectly, bloods are back and all good and start of a new training week tomorrow

Week 1
fasted BW 98kg (always lose a bit of weight on night shifts, and maybe some inflammation drop off from 2 days rest)

Test 262.5mg/wk
Primo 105mg/wk
Mast 105mg/wk
Npp 52.5mg/wk
GH - 4iu
Lantus - 15iu
Rapid - 5iu pre and
Click to expand...
I'm not much for these online spaces.

Onwards & upwards brother !!

Team KAOS 🐙
 
Juiceypumba said:
@sambee38 - never really dabbled with any GLP’s and metformin is quite available and easy to get as I have a script with 5 repeats and fasted BG is around 4.8-5 but metformin also has added benefits helping with inflammation and oxidative stress andddd big rabbit hole about slow aging and a heap more other benefits too

@Arabian - does help blood glucose which in turn will help appetite

@ballin2504 - easy my man not the first run with some slin know my happy ratios and always have lollies stashed in places (gym bag, car etc 👌🏽)
Click to expand...
@Juiceypumba oh I was sure you knew what you were doing big guy. Just offering a little caution. Can’t wait to watch ya grow.
 
ballin2504 said:
@Juiceypumba oh I was sure you knew what you were doing big guy. Just offering a little caution. Can’t wait to watch ya grow.
Click to expand...
He's in good hands.
JasonPriest said:
Does the metformin really help? When you take it with your meals,
Click to expand...
Do your research.
ballin2504 said:
@Juiceypumba nice cycle your running. Be safe with that slin.
Click to expand...
Again do your research. Under proper coaching and guidance of professionals.

Insulin is a key growth factor, for upper tier. levels of competition and to get there.

🤝
 
Juiceypumba said:
Alright ladies and gents sorry not much of a phone guru/busy lifestyle keeps me off it a lot but here’s some food pics only one I think I missed was my yoghurt, granola and berries meal.
Have been on a rest day calls last couple days as sleep was horrible and I was on night shifts want to come into this fresh
Click to expand...
@Juiceypumba clean meals but how high protein is this?
 
Juiceypumba said:
Hey bro including my post workout meal my current protein target is 250g/day that’s counted from all sources too
Click to expand...
250mgs grams only from meat and whey, you not counting veggies right rice?
 
LevButlerov said:
250mgs grams only from meat and whey, you not counting veggies right rice?
Click to expand...
That’s from all sources man, so meat, whey, vege, rice, peanut butter etc all adds up to 250
 
Npcclassicphysique champ said:
dont count rice veggies pb as protein bro
only meat whey eggs the real deal
Click to expand...
Thanks bro appreciate it, in my bulks I have stuck to 1g/lb bodyweight minimum from protein sources and then the rest made up from trace I find if I did the full 250 from meat etc it’s too filling and destroys my appetite as essentially makes it like 300g total. When dieting obviously less trace protein sources majority comes from meat. I may give it another shot one day but didn’t want any set backs or unknowns to have to manage in this push
 
Week 1 done and dusted
BW Average - 98.1kg

Food will increase this week just 50 carbs on both training and non training days bringing calories/macros to:
TD - 4420, 250p, 676c, 80f
NTD - 4110, 250p, 575c, 90f

Only changes are extra rice in meals 2 and 3 and 250ml orange juice with breakfast

 
Juiceypumba said:
Week 1 done and dusted
BW Average - 98.1kg

Food will increase this week just 50 carbs on both training and non training days bringing calories/macros to:
TD - 4420, 250p, 676c, 80f
NTD - 4110, 250p, 575c, 90f

Only changes are extra rice in meals 2 and 3 and 250ml orange juice with breakfast
Click to expand...
I'd like to see your protein increase as well :D
 
forgot my training for this week so these are coming just copying from my plan

Push A
cable chest fly
9x21.25 8x19
INCLINE PRESS
6x60 11x45
CHEST DIP
8x10 12xBW
30 DEGREE INCLINE PRESS1
10x35 14x30
Y RAISE
11x8.75 16x6.25
lateral raise
8x13.75 11x10
cross body tricep extension
12x15 12x12.5
JM PRESS
9x50 13x40
STRETCH FOCUS TRICEP EXTENSION
10x13.75 9x12.5

Posterior:
CABLE AB CRUNCH SUPERSET AB MAT SIT UPS
10x43.75 8x43.75 8x43.75
adductor
10x77 10x77
hamstring CURL
10x74 12x60
two handed pull down cable
11x81.25 13x70
RDL
9x145 11x140
OVERHAND GRIP T-BAR ROW
10X50 10X40
standing rope hammer curl
12X28.75 12X26.25
hammer grip preacher curl
12X12.5 11X12.5
incline db bicep curl
12X12.5 9X12.5
STRAIGHT LEGGED calf raise
10X170 10X167.5 145X10
 
Push B
cable chest fly 9x21.25 9x18.75
narrow grip press 10x80 12x60
45 degree press 10x35 12x30
15 DEGREE PRESS 8x42.5 13x35
Y RAISE 10x8.75 13x8
lateral raise 9x13.75 9x11.25
OVERHAND GRIP TRICEP PUSH DOWN
10x43.75 12x40
DIPS 9x10 10x5
STRETCH FOCUS TRICEP EXTENSION (DB Extension) 8x15 11x12.5
 
Back
single arm pull down 11x42.5 13 x36.25
chest supported row 6x75 12x63.5
HS pull down 10x62.5 14x51.25
horizontal chest supported row 7x60 13x40
DUAL ROPE PULL OVER 12x28.75 12x25
standing bicep curl 12x32.5 13x28.75
hammer grip preacher curl 12x12.5 12x12.5
BEHIND BACK CURL 10x13.75 10x13.75
 
Trialling this format so I can just pull it straight from my training sheet, for the peope following if this is alright let me know I’ll continue it if not I’ll go back to re-writing
Legs:
EXERCISEREPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)
HANGING LEG RAISE
SUPERSET AB MAT SIT UPS​
14​
1​
10​
1​
10​
1​
HAMSTRING CURL​
12​
77.5​
14​
70​
glute brdige​
10​
250​
14​
200​
quad extension​
10​
103​
12​
96​
squat​
10​
160​
12​
130​
45* banded leg press​
10​
200​
12​
170​
bulgarian split squat​
12​
25​
BENT LEG calf raise​
11​
65​
10​
65​
12​
60​
 
Last edited:
Juiceypumba said:
forgot my training for this week so these are coming just copying from my plan

Push A
cable chest fly
9x21.25 8x19
INCLINE PRESS
6x60 11x45
CHEST DIP
8x10 12xBW
30 DEGREE INCLINE PRESS1
10x35 14x30
Y RAISE
11x8.75 16x6.25
lateral raise
8x13.75 11x10
cross body tricep extension
12x15 12x12.5
JM PRESS
9x50 13x40
STRETCH FOCUS TRICEP EXTENSION
10x13.75 9x12.5

Posterior:
CABLE AB CRUNCH SUPERSET AB MAT SIT UPS
10x43.75 8x43.75 8x43.75
adductor
10x77 10x77
hamstring CURL
10x74 12x60
two handed pull down cable
11x81.25 13x70
RDL
9x145 11x140
OVERHAND GRIP T-BAR ROW
10X50 10X40
standing rope hammer curl
12X28.75 12X26.25
hammer grip preacher curl
12X12.5 11X12.5
incline db bicep curl
12X12.5 9X12.5
STRAIGHT LEGGED calf raise
10X170 10X167.5 145X10
Click to expand...

Juiceypumba said:
Push B
cable chest fly 9x21.25 9x18.75
narrow grip press 10x80 12x60
45 degree press 10x35 12x30
15 DEGREE PRESS 8x42.5 13x35
Y RAISE 10x8.75 13x8
lateral raise 9x13.75 9x11.25
OVERHAND GRIP TRICEP PUSH DOWN
10x43.75 12x40
DIPS 9x10 10x5
STRETCH FOCUS TRICEP EXTENSION (DB Extension) 8x15 11x12.5
Click to expand...

Juiceypumba said:
Back
single arm pull down 11x42.5 13 x36.25
chest supported row 6x75 12x63.5
HS pull down 10x62.5 14x51.25
horizontal chest supported row 7x60 13x40
DUAL ROPE PULL OVER 12x28.75 12x25
standing bicep curl 12x32.5 13x28.75
hammer grip preacher curl 12x12.5 12x12.5
BEHIND BACK CURL 10x13.75 10x13.75
Click to expand...

Juiceypumba said:
Trialling this format so I can just pull it straight from my training sheet, for the peope following if this is alright let me know I’ll continue it if not I’ll go back to re-writing
Legs:
EXERCISEREPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)
HANGING LEG RAISE
SUPERSET AB MAT SIT UPS​
14​
1​
10​
1​
10​
1​
HAMSTRING CURL​
12​
77.5​
14​
70​
glute brdige​
10​
250​
14​
200​
quad extension​
10​
103​
12​
96​
squat​
10​
160​
12​
130​
45* banded leg press​
10​
200​
12​
170​
bulgarian split squat​
12​
25​
BENT LEG calf raise​
11​
65​
10​
65​
12​
60​
Click to expand...
@Juiceypumba training is good today but are you doing pre post workout shakes with this?
Any planks?
 
LevButlerov said:
@Juiceypumba training is good today but are you doing pre post workout shakes with this?
Any planks?
Click to expand...
No pre and post workout shake as such, pre workout meal is decent, I have intra shake with 50g HBCD, 25g eaa’s, glutamine, creatine, electrolytes

Post workout meal with novorapid is coco pops, banana, and 50g whey poured over
 
More important to have a balanced meal post-workout. That's an area. You can improve.
 
Even with taking the insulin, it doesn't give you an excuse to eat a bunch of sugary crappy food.

Keep your meal clean.
 
overhand grip Tbar row
hammer grip preacher curl. 2 of my favorites :)
 
You are doing an amazing job so many different exercises

and you're mixing it up. I love it.
 
Juiceypumba said:
Trialling this format so I can just pull it straight from my training sheet, for the peope following if this is alright let me know I’ll continue it if not I’ll go back to re-writing
Legs:
EXERCISEREPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)
HANGING LEG RAISE
SUPERSET AB MAT SIT UPS​
14​
1​
10​
1​
10​
1​
HAMSTRING CURL​
12​
77.5​
14​
70​
glute brdige​
10​
250​
14​
200​
quad extension​
10​
103​
12​
96​
squat​
10​
160​
12​
130​
45* banded leg press​
10​
200​
12​
170​
bulgarian split squat​
12​
25​
BENT LEG calf raise​
11​
65​
10​
65​
12​
60​
Click to expand...
Solid work right here! Up your protein!
 
Wootoom said:
Even with taking the insulin, it doesn't give you an excuse to eat a bunch of sugary crappy food.

Keep your meal clean.
Click to expand...
One bowl of a rice based cereal I would say is totally fine there post workout
 
Push A:
POWERED BY: @KAOS Anabolics

I went down this week in weight in an exercise or 2 to really refine the form and tempo 1 being the chest fly’s and really spent some time in the stretch

Repsweight (kg)repsweight (kg)
cable chest fly​
8​
18.75​
13​
13.75​
INCLINE PRESS​
9​
55​
13​
40​
CHEST DIP​
9​
10​
10​
5​
30 DEGREE INCLINE PRESS / 2nd notch​
11​
35​
15​
30​
Y RAISE​
12​
8.75​
12​
8​
lateral raise​
8​
13.75​
11​
10​
cross body tricep extension​
8​
17.5​
13​
12.5​
JM PRESS​
10​
50​
14​
40​
STRETCH FOCUS TRICEP EXTENSION SA OVERHEAD​
10​
13.75​
12​
10​
 
Juiceypumba said:
Trialling this format so I can just pull it straight from my training sheet, for the peope following if this is alright let me know I’ll continue it if not I’ll go back to re-writing
Legs:
EXERCISEREPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)
HANGING LEG RAISE
SUPERSET AB MAT SIT UPS​
14​
1​
10​
1​
10​
1​
HAMSTRING CURL​
12​
77.5​
14​
70​
glute brdige​
10​
250​
14​
200​
quad extension​
10​
103​
12​
96​
squat​
10​
160​
12​
130​
45* banded leg press​
10​
200​
12​
170​
bulgarian split squat​
12​
25​
BENT LEG calf raise​
11​
65​
10​
65​
12​
60​
Click to expand...
@juicypumba nice layout man. Really looking good
 
Juiceypumba said:
Push A:
POWERED BY: @KAOS Anabolics

I went down this week in weight in an exercise or 2 to really refine the form and tempo 1 being the chest fly’s and really spent some time in the stretch

Repsweight (kg)repsweight (kg)
cable chest fly​
8​
18.75​
13​
13.75​
INCLINE PRESS​
9​
55​
13​
40​
CHEST DIP​
9​
10​
10​
5​
30 DEGREE INCLINE PRESS / 2nd notch​
11​
35​
15​
30​
Y RAISE​
12​
8.75​
12​
8​
lateral raise​
8​
13.75​
11​
10​
cross body tricep extension​
8​
17.5​
13​
12.5​
JM PRESS​
10​
50​
14​
40​
STRETCH FOCUS TRICEP EXTENSION SA OVERHEAD​
10​
13.75​
12​
10​
Click to expand...
@Juiceypumba which ones you go down on? I just checked last page not sure. Overall I would do a few more drop sets though.
 
Juiceypumba said:
Trialling this format so I can just pull it straight from my training sheet, for the peope following if this is alright let me know I’ll continue it if not I’ll go back to re-writing
Legs:
EXERCISEREPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)
HANGING LEG RAISE
SUPERSET AB MAT SIT UPS​
14​
1​
10​
1​
10​
1​
HAMSTRING CURL​
12​
77.5​
14​
70​
glute brdige​
10​
250​
14​
200​
quad extension​
10​
103​
12​
96​
squat​
10​
160​
12​
130​
45* banded leg press​
10​
200​
12​
170​
bulgarian split squat​
12​
25​
BENT LEG calf raise​
11​
65​
10​
65​
12​
60​
Click to expand...
Very nicely setup and done i dig the movements and layout.
 
Juiceypumba said:
Trialling this format so I can just pull it straight from my training sheet, for the peope following if this is alright let me know I’ll continue it if not I’ll go back to re-writing
Legs:
EXERCISEREPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)		REPSWEIGHT
(Kg)
HANGING LEG RAISE
SUPERSET AB MAT SIT UPS​
14​
1​
10​
1​
10​
1​
HAMSTRING CURL​
12​
77.5​
14​
70​
glute brdige​
10​
250​
14​
200​
quad extension​
10​
103​
12​
96​
squat​
10​
160​
12​
130​
45* banded leg press​
10​
200​
12​
170​
bulgarian split squat​
12​
25​
BENT LEG calf raise​
11​
65​
10​
65​
12​
60​
Click to expand...
Good work
 
Tuesday session everything starting to really click now and able to drive some extra reps or weight

Posterior:
Exercise repsweight (kgrepsweightrepsweight
CABLE AB CRUNCH SUPERSET AB MAT SIT UPS​
11​
43.75​
9​
43.75​
8​
43.75​
adductor​
9​
81.5​
9​
77​
hamstring CURL​
10​
74​
13​
60​
two handed pull down cable​
11​
82.5​
10​
70​
RDL​
10​
145​
11​
140​
upper back focus OVERHAND GRiP T-BAR ROW​
10​
40​
10​
40​
standing rope hammer curl​
11​
28.75​
12​
26.25​
hammer grip preacher curl​
12​
12.5​
12​
12.5​
incline db bicep curl​
13​
12.5​
11​
12.5​
STRAIGHT LEGGED calf raise​
9​
175​
10​
167.5​
11​
145​
 
Push B:

Today was a bit of a plateau on some lifts little fella wasn’t sleeping all too well meaning we don’t plus I was transitioning from night shifts

cable chest fly​
9​
18.75​
12​
16.25​
narrow grip press​
10​
80​
15​
60​
45 degree press 4th notch​
8​
35​
13​
30​
15 DEGREE PRESS 1 notch up​
9​
42.5​
13​
35​
Y RAISE​
10​
8.75​
14​
8​
lateral raise​
8​
12.5​
10​
10​
OVERHAND GRIP TRICEP PUSH DOWN​
11​
43.75​
12​
40​
DIP​
8​
10​
11​
1​
STRETCH FOCUS TRICEP EXTENSION (DB Extension)​
9​
15​
12.5​
12​

Post push session posing not the greatest at it yet but just like training repetitions will make it better
 

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Juiceypumba said:
Tuesday session everything starting to really click now and able to drive some extra reps or weight

Posterior:
Exerciserepsweight (kgrepsweightrepsweight
CABLE AB CRUNCH SUPERSET AB MAT SIT UPS​
11​
43.75​
9​
43.75​
8​
43.75​
adductor​
9​
81.5​
9​
77​
hamstring CURL​
10​
74​
13​
60​
two handed pull down cable​
11​
82.5​
10​
70​
RDL​
10​
145​
11​
140​
upper back focus OVERHAND GRiP T-BAR ROW​
10​
40​
10​
40​
standing rope hammer curl​
11​
28.75​
12​
26.25​
hammer grip preacher curl​
12​
12.5​
12​
12.5​
incline db bicep curl​
13​
12.5​
11​
12.5​
STRAIGHT LEGGED calf raise​
9​
175​
10​
167.5​
11​
145​
Click to expand...

Juiceypumba said:
Push B:

Today was a bit of a plateau on some lifts little fella wasn’t sleeping all too well meaning we don’t plus I was transitioning from night shifts

cable chest fly​
9​
18.75​
12​
16.25​
narrow grip press​
10​
80​
15​
60​
45 degree press 4th notch​
8​
35​
13​
30​
15 DEGREE PRESS 1 notch up​
9​
42.5​
13​
35​
Y RAISE​
10​
8.75​
14​
8​
lateral raise​
8​
12.5​
10​
10​
OVERHAND GRIP TRICEP PUSH DOWN​
11​
43.75​
12​
40​
DIP​
8​
10​
11​
1​
STRETCH FOCUS TRICEP EXTENSION (DB Extension)​
9​
15​
12.5​
12​

Post push session posing not the greatest at it yet but just like training repetitions will make it better
Click to expand...
Impressive side chest and legs, biggest quads I've seen in a long time. @Juiceypumba
 
Thanks for taking the time to post up a picture. I love your improvements.
 
Nice job, man.

Any chance of getting some food pictures up next.
 
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