Approved Log Mimic contest prep cycle Log

[Ulter]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

@Menzy this is an awesome list of supplements and gear. i really appreciate it for sure. keep up the grind, not bad on the protein 220g

 

[Noah Wixx]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

Phenomenal shape brother you look fantastic

 

[2Thick]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

@Menzy Here, this is an impressive job right here, listing out your different macros in the supplements You're taking

looking forward to seeing your updated photos coming soon. Also, great to see that your energy levels have been all amazing.

 

[ballin2504]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

@Menzy looking lean man. And that’s an awesome gear pic

 

[25homes]

Nice bro

 

[Menzy]

WEEK 4 UPDATE
SUPPS:
•semaglutide 0.5mg PW
•L glutamine
•multi vitamin
•greens
•digestive enzymes
•metamucil
•milk thistle
•magnesium
•zinc
•pro biotic


NUTRITION: 2500 cals still
240 protein
290 carbs
42 fats

GEAR : @R&Dpharma
400mg primo PW
400mg TEST E PW


training split
monday - legs
tuesday - chest
wednesday- back
thursday - cardio and abdominals
friday - arms
saturday - shoulders
sunday - rest

as i am getting stronger i have dialed back the training ammount and really started to up the intestines


here is a reference photo of where we are currently sitting

 

[LevButlerov]

WEEK 4 UPDATE
SUPPS:
•semaglutide 0.5mg PW
•L glutamine
•multi vitamin
•greens
•digestive enzymes
•metamucil
•milk thistle
•magnesium
•zinc
•pro biotic


NUTRITION: 2500 cals still
240 protein
290 carbs
42 fats

GEAR : @R&Dpharma
400mg primo PW
400mg TEST E PW


training split
monday - legs
tuesday - chest
wednesday- back
thursday - cardio and abdominals
friday - arms
saturday - shoulders
sunday - rest

as i am getting stronger i have dialed back the training ammount and really started to up the intestines


here is a reference photo of where we are currently sitting

You look good very tight chest, ripped. @Menzy
Your training needs details, you need to add some reps and sets and exercises please.

 

[Menzy]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

 

[Rudeus]

I agree NAC and TUDCA is a good idea, @Rudeus are you cycling now? tell us please.

Hey man , yeah I am 350mg ace, 300mg test e , no ai or dht, clen and terzepetide.

 

[LevButlerov]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

You look like you're growing in the pic @Menzy very strong physique. I would like to see you bump the protein by 30 grams a bit higher.

 

[LevButlerov]

Hey man , yeah I am 350mg ace, 300mg test e , no ai or dht, clen and terzepetide.

350mgs tren ace and test enan? @Rudeus how long you've been on this?

 

[stevesmi]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy

You are pushing a tremendous training program so far. I like how you lay out your split routine for the week. It's a solid amount of training and heavy volume.

 

[BodyMonster34]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy Bro, I think you got a good prison physique. I like it.Texas style Training is my favorite. Make sure you get in your red meat.

 

[ceo]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy Bros this. A championship iron training at its finest. I love your workout splits. And Sunday is perfect. Relax and enjoy it.

 

[ROIDDERS]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy the EVO family appreciates your hard work and dedication
You are a true inspiration on here.
I love the entire setup and your workouts are fantastic.

 

[Rudeus]

350mgs tren ace and test enan? @Rudeus how long you've been on this?

Just 4 weeks , Only my second time using tren ever and I dont get any side effects at all. Even my blood work isnt to bad.

That being said, I know what ancilleries go take and I eat very clean.

 

[LevButlerov]

Just 4 weeks , Only my second time using tren ever and I dont get any side effects at all. Even my blood work isnt to bad.

That being said, I know what ancilleries go take and I eat very clean.

Hey man , yeah I am 350mg ace, 300mg test e , no ai or dht, clen and terzepetide.

@Rudeus with the low sides, this is a good start to start a LOG, and not too bad bloods? lots of questions
can you please start a new thread with your LOG? it will help us understand and guide you, just add training diet supps and history, big EVO family support for you

HOW-TO LOG?

• To really guide you we need more info from you.
• Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
• It will take 15-20 minutes max.
• We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. 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.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone trenbolone cycle Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals

https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/domestic-supply-bulking-log-25homes-max.97609/
https://www.evolutionary.org/forums...obolan-equipoise-tbol-contest-prep-log.97138/
https://www.evolutionary.org/forums...osterone-deca-primobolan-hgh-cycle-log.97978/
https://www.evolutionary.org/forums...igas-hgh-and-bpc157-recovery-cycle-log.97594/
https://www.evolutionary.org/forums...enbolone-cycle-log-let-the-gains-begin.98399/
https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/
https://www.evolutionary.org/forums/threads/my-2023-2024-log.95956/
https://www.evolutionary.org/forums...stosterone-cardarine-cutting-cycle-log.97281/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
https://www.evolutionary.org/forums/threads/my-trt-with-deca-durabolin-log.97962/
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/
https://www.evolutionary.org/forums/threads/roughy-steroid-cycle-and-training.97944/
https://www.evolutionary.org/forums/threads/fatboy999-2024-cycle-log.97936/
https://www.evolutionary.org/forums/threads/testosterone-equipoise-trenbolone-cycle-log.96963/
https://www.evolutionary.org/forums/threads/my-trt-log.98284/
https://www.evolutionary.org/forums/threads/16-week-testosterone-cardarine-n2guard-cycle-log.98034/
https://www.evolutionary.org/forums/threads/training-log-female.90425
https://www.evolutionary.org/forums...tosterone-masteron-primobolan-blast-log.98328
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/

P.P.S. download our eBooks and learn more:
https://irongorillas.com

 

[Rudeus]

@Rudeus with the low sides, this is a good start to start a LOG, and not too bad bloods? lots of questions
can you please start a new thread with your LOG? it will help us understand and guide you, just add training diet supps and history, big EVO family support for you

HOW-TO LOG?

• To really guide you we need more info from you.
• Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
• It will take 15-20 minutes max.
• We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. 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.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone trenbolone cycle Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals

https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/domestic-supply-bulking-log-25homes-max.97609/
https://www.evolutionary.org/forums...obolan-equipoise-tbol-contest-prep-log.97138/
https://www.evolutionary.org/forums...osterone-deca-primobolan-hgh-cycle-log.97978/
https://www.evolutionary.org/forums...igas-hgh-and-bpc157-recovery-cycle-log.97594/
https://www.evolutionary.org/forums...enbolone-cycle-log-let-the-gains-begin.98399/
https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/
https://www.evolutionary.org/forums/threads/my-2023-2024-log.95956/
https://www.evolutionary.org/forums...stosterone-cardarine-cutting-cycle-log.97281/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
https://www.evolutionary.org/forums/threads/my-trt-with-deca-durabolin-log.97962/
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/
https://www.evolutionary.org/forums/threads/roughy-steroid-cycle-and-training.97944/
https://www.evolutionary.org/forums/threads/fatboy999-2024-cycle-log.97936/
https://www.evolutionary.org/forums/threads/testosterone-equipoise-trenbolone-cycle-log.96963/
https://www.evolutionary.org/forums/threads/my-trt-log.98284/
https://www.evolutionary.org/forums/threads/16-week-testosterone-cardarine-n2guard-cycle-log.98034/
https://www.evolutionary.org/forums/threads/training-log-female.90425
https://www.evolutionary.org/forums...tosterone-masteron-primobolan-blast-log.98328
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/

P.P.S. download our eBooks and learn more:
https://irongorillas.com

I really appreciate that but I don't want to do a log , possibly in the future I will do one

 

[Mobster]

I'm liking the overall approach

 

[Ulter]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy This is a fantastic update on this log. love how you spend saturday working on cardio and abs. that is a strong day keep it up!

 

[2Thick]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy really enjoy reading through your update. I like, how you're doing a nice Sunday, rest day, but you're also still doing maintenance on your body. How much sleep are you usually getting as well?

 

[RoySimpson]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy looking good bro! Will be following along!

 

[LevButlerov]

I really appreciate that but I don't want to do a log , possibly in the future I will do one

@Rudeus you definitely should log, you'll get huge benefits from it

 

[Noah Wixx]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

Fantastic update super detailed

 

[Menzy]

@Menzy really enjoy reading through your update. I like, how you're doing a nice Sunday, rest day, but you're also still doing maintenance on your body. How much sleep are you usually getting as well?

8 hour’s religiously every night man

 

[Menzy]

no

You look like you're growing in the pic @Menzy very strong physique. I would like to see you bump the protein by 30 grams a bit higher.

no worries at all

 

[Tiger Salman Khan]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy Good progress so far man.....amazing work........

 

[LevButlerov]

no

no worries at all

Let us know new protein level soon

 

[2Thick]

8 hour’s religiously every night man

that is key

 

[Menzy]

WEEK 6 UPDATE: sorry for the late drop on this one i will use photos corresponding to the correct week 6 day (wednesday)


GEAR : @R&Dpharma
okay so week 6 we are adding in 350mg of tren ace weekly and 40mg of winstrol daily
GEAR PROTOCOL
400 test e
400 primo e
350 tren ace
40mg winstrol daily

SUPPLEMENTS
L glutamine
L carnitine
Pro biotic
Digestive enzymes
Milk thistle
i have dropped the semaglutide as introducing new compounds
Greens
lemon juice
apple cider vinegar
Men’s multi




CALORIES : 2200
i am getting 10k steps or more everyday
CARDIO: 30-45 mins daily 6 incline 4.5km/h speed on treadmill
PROTEIN: 240g
CARBS: 200g
FAT: 49g


MY FOOD CONSITS OF:
Bagels
Rice cakes
Chicken breast
jasmine rice
Steam veggie bags
banana
honey
and that’s about it


TRAINING
MONDAY - LEGS
3x barbell squats 8-10 reps
3x leg press 8-10 reps
3x leg extensions 8-12 reps
3 x hamstring curls 8-12 reps
3x calve raises 15 reps
2 x rdl till failure
2 x 20 rep each leg lunges (weighted)

TUESDAY - CHEST
4 x 12,10,8,6 dumbbell flat press
3 x incline smith press 8-12 reps
3x iron cross 8-12 reps
2 x pec deck till failure

WEDNESDAY- BACK
3x single arm lat pull down 10,8,6
lat pull-down 3x 8-10 reps
single arm seated row (low lats) 10,8,6 x3 sets
chest supported seated row 3x 12,10,8
dead stop smith machine barbell row 3 sets 10,8,6 reps
rear delt pec fly 3x 15-20 reps

THURSDAY ARMS-
JM PRESS - 2x failure
tricep push down 3x 8-10 reps
overhead bent over extension 3x 8-10 reps
bayesian curls 3x 8-10 reps
hammer rope curls 3x 8-12 reps
machine preacher curls 3x 12,8,6

FRIDAY - SHOULDERS
dumbbell shoulder press x4 12,10,8,6
smith machine military press 2x failure
Front Y rope raises 2 x failure
shoulder shrugs 3x 8-10 reps
cable cuff lateral raise 3x per arm 8-10 reps
rear delta fly (pec deck) 2x till failure
behind the back criss cross shoulder fly (d handle) 2x 8-12 reps

SATURDAY - CARDIO AND ABS
4x superset 15 reps
leg raises and machine crunch
1 hour of 10 incline 4.5km/h speed on treadmill

SUNDAY REST
SAUNA
LOW INTENSITY CARDIO (walking)
stretch
hit macros


Here are some photos of where we are sitting atm

 

[LevButlerov]

WEEK 6 UPDATE: sorry for the late drop on this one i will use photos corresponding to the correct week 6 day (wednesday)


GEAR : @R&Dpharma
okay so week 6 we are adding in 350mg of tren ace weekly and 40mg of winstrol daily
GEAR PROTOCOL
400 test e
400 primo e
350 tren ace
40mg winstrol daily

SUPPLEMENTS
L glutamine
L carnitine
Pro biotic
Digestive enzymes
Milk thistle
i have dropped the semaglutide as introducing new compounds
Greens
lemon juice
apple cider vinegar
Men’s multi




CALORIES : 2200
i am getting 10k steps or more everyday
CARDIO: 30-45 mins daily 6 incline 4.5km/h speed on treadmill
PROTEIN: 240g
CARBS: 200g
FAT: 49g


MY FOOD CONSITS OF:
Bagels
Rice cakes
Chicken breast
jasmine rice
Steam veggie bags
banana
honey
and that’s about it


TRAINING
MONDAY - LEGS
3x barbell squats 8-10 reps
3x leg press 8-10 reps
3x leg extensions 8-12 reps
3 x hamstring curls 8-12 reps
3x calve raises 15 reps
2 x rdl till failure
2 x 20 rep each leg lunges (weighted)

TUESDAY - CHEST
4 x 12,10,8,6 dumbbell flat press
3 x incline smith press 8-12 reps
3x iron cross 8-12 reps
2 x pec deck till failure

WEDNESDAY- BACK
3x single arm lat pull down 10,8,6
lat pull-down 3x 8-10 reps
single arm seated row (low lats) 10,8,6 x3 sets
chest supported seated row 3x 12,10,8
dead stop smith machine barbell row 3 sets 10,8,6 reps
rear delt pec fly 3x 15-20 reps

THURSDAY ARMS-
JM PRESS - 2x failure
tricep push down 3x 8-10 reps
overhead bent over extension 3x 8-10 reps
bayesian curls 3x 8-10 reps
hammer rope curls 3x 8-12 reps
machine preacher curls 3x 12,8,6

FRIDAY - SHOULDERS
dumbbell shoulder press x4 12,10,8,6
smith machine military press 2x failure
Front Y rope raises 2 x failure
shoulder shrugs 3x 8-10 reps
cable cuff lateral raise 3x per arm 8-10 reps
rear delta fly (pec deck) 2x till failure
behind the back criss cross shoulder fly (d handle) 2x 8-12 reps

SATURDAY - CARDIO AND ABS
4x superset 15 reps
leg raises and machine crunch
1 hour of 10 incline 4.5km/h speed on treadmill

SUNDAY REST
SAUNA
LOW INTENSITY CARDIO (walking)
stretch
hit macros


Here are some photos of where we are sitting atm

Gaining the mass step by step get the foods up especially protein.

 

[Menzy]

Gaining the mass step by step get the foods up especially protein.

okay no worries

 

[LevButlerov]

okay no worries

More food is more mass

 

[Menzy]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

 

[LevButlerov]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

Progressing nicely but not much details on training, please add sets and exercises to start. @Menzy
The protein you can go up by 20 easy.

 

[RoySimpson]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy solid work bro! lets add some of your training routine and exercises!

 

[Mobster]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

How's your progress been over the 7 weeks?

 

[Menzy]

How's your progress been over the 7 weeks?

it’s been good in my previous weeks i’ve been posting photos each week side by side there’s differnce for sure

 

[stevesmi]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy you wont' go wrong on this
1 hour cardio per day is A+
You gotta build a strong heart.

 

[Ulter]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy 1 hour of cardio is definitely some hardcore iron commitment. And I love your training splits. Maybe go easy on your shoulders, though.

 

[BodyMonster34]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy 1 hour of cardio is good if you can get it. i want to see you hit the legs 2x a week. that a real man workout

 

[2Thick]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

excellent job on this training. 6x a week is some good dedication. that will build great conditioning

@Menzy

 

[ceo]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

bros you looking great on this. i am proud of you. great iron training and hardcore splits all week
@Menzy

 

[ROIDDERS]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy looking great on this man.
, you're hitting the work outs. Like an absolute champion. Gotta give you a lot of credit.

 

[ballin2504]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy nice layout for the training week

 

[Noah Wixx]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

That is a heck of a cycle, i am big fan of winstrol

 

[Tiger Salman Khan]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy Good consistency....keep it up........

 

[Menzy]

WEEK 8&9 UPDATE: sorry guys i have been flat out with work atm have not had time to breath!


MACROS: i have upped my calorie’s dramatically these last couple weeks up to 3000
PROTEIN: 300grams (1200 cals)
CARBS: 280 grams (1120 cals)
FATS 75 grams (680 cals)



GEAR PROTOCOL @R&Dpharma i just wanted to say quickly i have never used gear like this! i feel so confident in and out of the gym and genuinely look forward to the next day to diet and train, the results have been absolutely unreal. i have never been able to train at this intensity while on cycle before.

400 test e weekly
350 tren ace weekly
400 primo e weekly
40mg winstrol daily


CARDIO 15-20k steps per day + 30-45 mins of incline treadmill set at 10 of a speed of 4.5km/H


TRAINING PROTOCOL - i have introduced some new sets and training
MONDAY - LEGS
4x barbell squats 8-12 reps
4 leg press 8-12 reps
4x leg extensions 8-15 reps
3 laying hamstring curl 8-12 reps
20 lunges per leg x 2 sets
2 sets till failure barbell RDL
3 sets 15-20 rep calve raises

TUESDAY - CHEST
4x dumbbell bench press
12,10,8,6 reps upwards each set
4x incline smith machine 8-12 reps
3 x iron cross 8-12 reps
3x floor to ceiling cable raises 8-12 reps
3 x peck deck 8-12 reps

WEDNESDAY - BACK
3 x per arm single arm lat pull-down 8-12
3x seated low last row 8-12
3 x lat pull downs 8-12
3 x chest supported row 8-12
3 x dead stop barbell rows 8-12
3 x seated high row 8-12
2 x till failure rear delta (peck deck)

THURSDAY - SHOULDERS

4 x dumbbell shoulder press reps 12,10,8,6 upwards each weight
2 x till failure smith machine military press
3 x single arm cable cuff raise 8-12
2x failure Front y rope raises
3 x behind the back smith machine shoulder shrugs 12-15
2x 8-10 upright row
2x till failure behind the back scissor cable raises

FRIDAY - ARMS
JM PRESS x 2 8-12
over head vbar extension x2 8-12
tricep push down 3x 8-12
bayesian curls 3x 8-12
hammer curls 8-10 x 3 into a low weight hammer rope curl superset till bicep feels like it’s falling off the bone (failure)
machine preacher curls 3 x 6-10

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x superset x15 each hanging leg raises into machine ab crunches

SUNDAY REST - active rest day (move around, stretch, sauna)

SUPPLEMENTS
•pro biotic
•digestive enzyme
•milk thistle
•creatine
•greens
•apple cider vinegar
•ozempic switched for 1mg weekly of retatrutide
•zinc
•magnesium
•liver gaurd
•astragalus

 

[LevButlerov]

WEEK 8&9 UPDATE: sorry guys i have been flat out with work atm have not had time to breath!


MACROS: i have upped my calorie’s dramatically these last couple weeks up to 3000
PROTEIN: 300grams (1200 cals)
CARBS: 280 grams (1120 cals)
FATS 75 grams (680 cals)



GEAR PROTOCOL @R&Dpharma i just wanted to say quickly i have never used gear like this! i feel so confident in and out of the gym and genuinely look forward to the next day to diet and train, the results have been absolutely unreal. i have never been able to train at this intensity while on cycle before.

400 test e weekly
350 tren ace weekly
400 primo e weekly
40mg winstrol daily


CARDIO 15-20k steps per day + 30-45 mins of incline treadmill set at 10 of a speed of 4.5km/H


TRAINING PROTOCOL - i have introduced some new sets and training
MONDAY - LEGS
4x barbell squats 8-12 reps
4 leg press 8-12 reps
4x leg extensions 8-15 reps
3 laying hamstring curl 8-12 reps
20 lunges per leg x 2 sets
2 sets till failure barbell RDL
3 sets 15-20 rep calve raises

TUESDAY - CHEST
4x dumbbell bench press
12,10,8,6 reps upwards each set
4x incline smith machine 8-12 reps
3 x iron cross 8-12 reps
3x floor to ceiling cable raises 8-12 reps
3 x peck deck 8-12 reps

WEDNESDAY - BACK
3 x per arm single arm lat pull-down 8-12
3x seated low last row 8-12
3 x lat pull downs 8-12
3 x chest supported row 8-12
3 x dead stop barbell rows 8-12
3 x seated high row 8-12
2 x till failure rear delta (peck deck)

THURSDAY - SHOULDERS

4 x dumbbell shoulder press reps 12,10,8,6 upwards each weight
2 x till failure smith machine military press
3 x single arm cable cuff raise 8-12
2x failure Front y rope raises
3 x behind the back smith machine shoulder shrugs 12-15
2x 8-10 upright row
2x till failure behind the back scissor cable raises

FRIDAY - ARMS
JM PRESS x 2 8-12
over head vbar extension x2 8-12
tricep push down 3x 8-12
bayesian curls 3x 8-12
hammer curls 8-10 x 3 into a low weight hammer rope curl superset till bicep feels like it’s falling off the bone (failure)
machine preacher curls 3 x 6-10

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x superset x15 each hanging leg raises into machine ab crunches

SUNDAY REST - active rest day (move around, stretch, sauna)

SUPPLEMENTS
•pro biotic
•digestive enzyme
•milk thistle
•creatine
•greens
•apple cider vinegar
•ozempic switched for 1mg weekly of retatrutide
•zinc
•magnesium
•liver gaurd
•astragalus

@Menzy you're back and training hard. but you're mixing tren and primo, how do you feel?

 

[Menzy]

@Menzy you're back and training hard. but you're mixing tren and primo, how do you feel?

i feel good haven’t had any dramas side wise thus far

 

[LevButlerov]

i feel good haven’t had any dramas side wise thus far

Update a pic for us please

 

[Menzy]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

 

[LevButlerov]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

Side ab shot looks impressive.
When you do a back pose, widen the lats next time. lat spread. @Menzy

 

[Mobster]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

Reta is a drug. NOT a supp

 

[Menzy]

Reta is a drug. NOT a supp

excuse my ignorance, i wasn’t too sure putting it in the gear protocol so i put it in supps, i will fix this up next time.

 

[stevesmi]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

wow you are looking lean and conditioned! @Menzy Very tight waist. This is a great early part of the log, keep it going.

 

[2Thick]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

nice split during the week man. you are putting together some very strong training @Menzy I got mad respect for it all !

 

[BodyMonster34]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

@Menzy bro this look good! pushing some good weights. i want to see more shoulder training too. don't forget red meat

 

[Ulter]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

this is one heck of a workout program @Menzy I'm seeing some tremendous volume. On your shoulder day, you're hitting a bunch of sets. Make sure you're warming up properly though.

 

[ROIDDERS]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

Now, this is some tremendous iron training right here. You're getting some amazing conditioning. @Menzy Proud of you, man. Keep this one up.

 

[ceo]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

bros you looking good on this one. the arms and shoulders are on point @Menzy cardio and abs build strong core

 

[Noah Wixx]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

I like this cycle

 

[RoySimpson]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

@Menzy solid work right here bro!

 

[ballin2504]

WEEK 10 UPDATE:

GEAR PROTOCOL @R&Dpharma
400 test e
400 primo e
40mg winstrol pd
350 tren ace
added in 4iu of HGH pd

SUPPLEMENTS:
L glutamine
Pro biotic
digestive enzymes
lemon juice
apple cider vinegar
retatrutide 3mg pw
Magnesium
zinc
fish oil
milk thistle


TRAINING :


MONDAY: LEGS
•x4 sets barbell squats (8-10 reps)
•x3 sets of leg press (8-10 reps)
•x3 sets of leg extensions (8-12 reps)
•x3 sets of laying leg curls (8-12 reps)
•x3 sets of calve raises (15-20 reps)

TUESDAY: CHEST
•x4 pyramid 12,10,8,6 dumbbell bench press
•x3 incline smith machine (8-12 reps)
•x3 iron cross (8-12 reps)
•x3 floor to ceiling cable flys (8-12 reps)
as my output is getting higher and my recover quicker i have added in
•x3 sets of peck deck (8-12 reps)

WEDNESDAY: BACK
•x3 sets of single arm cable lay pull down (8-10 reps)
•x3 sets of pull ups (failure)
•x3 sets of low lay single arm row (8-12 reps)
•x3 sets of lat pull-down (8-10 reps)
•x3 sets of seated chest supported row (8-12 reps)
•x3 sets of dead stop barbell smith machine rows (8-10 reps)
•x3 sets of seated wide grip row (8-10 reps)
•x2 sets till failure of rear delt peck fly

THURSDAY (i have switched arms and shoulders around due to trap and rear delt involvement ) : ARMS
•x3 sets JM PRESS (8-10 reps)
•x3 sets of tricep push down (8-10 reps)
•x3 sets of overhead V-bar extension (8-10 reps)
•x3 sets of bayesian curls (8-12 reps)
•x3 sets of dumbell hammer curls 12,10,8 reps into a failure set of rope hammer curls
•x3 sets of machine preacher curls (8-12 reps)

FRIDAY - SHOULDERS:
•x4 sets 12,10,8,6 of dumbbell shoulder press
•x2 sets of military press (8-10 reps)
•x3 sets of cable cuff single arm raises (8-10 reps)
•x3 sets of Y front rope raises (failure)
•x2 sets of upright row (8-12 reps)
•x3 sets of behind the back shoulder shrugs on the smith machine (15 reps)
•x2 sets of rear delt cable flys (failure)
•x3 sets of behind the back cable raises (8-10 reps)

SATURDAY - CARDIO AND ABS
•1 hour of 10 incline and 4.5km/h speed on treadmill
•4x superset of 15 reps leg raises and machine crunches

SUNDAY - ACTIVE REST DAY
•10k steps minimum
•sauna
•stretch


so yeah the cycle is going pretty good at the end of it now the strength and endurance is incredible atm

@Menzy looking like you’re leaning up man. Nice work here

 

[25homes]

Nice

 

[Menzy]

WEEK 11 UPDATE

GEAR PROTOCOL @R&Dpharma
i have dropped tren winny and primo and decided to extend out the cycle for another 10 weeks as bloods have came back fanstastic, i will be adding in mast p, eq and npp
400 Test e
300npp
600eq
420mast p
4iu HGH
6mg retatrutide Mon/Wed/Fri

TRAINING PROTOCOL

MONDAY- CHEST
4 x dumbbell flat press 12,10,8,6 reps
3x incline smith machine 8-12 reps
3x iron cross 8-12 reps
3x peck deck 8-12 reps

TUESDAY- LEGS
4x barbell squats 8-12 reps
4x leg press 8-12 reps
3 x leg extensions 8-12 reps
3x laying leg prone curls 8-12 reps
3x calve raises 8-12 reps

WEDNESDAY- BACK
4x wide lat pull-down 8-12 reps
3x close grip lat pull down 8-12 reps
3x single arm low lat row 8-12 reps
3x t bar row 8-12 reps
3x dead stop smith barbell row 8-12 repw
3x rack pulls 8-12 reps
3 x seated rows 8-12 reps
3 x rear delt fly 8-15 reps

THURSDAY - ARMS
3x jm press 8-12 reps
4x tricep push down 8-12 reps
3 x overhead v bar extensions 8-12 reps
3 x bayesian curls 8-12 reps
3 x hammer rope curls 8-12 reps
3 x preacher curls 8-12 reps

FRIDAY SHOULDERS -
4 x dumbbell shoulder press 12,10,8,6 reps
2x smith military press 8-12 reps
3x Front y rope raises 8-12 reps
3x seated lateral raise machine 8-12 reps
2x shoulder shrugs 8-12 reps
3x behind the back cable lateral raises 8-10 reps

SATURDAY CARDIO AND ABS
4x super set 15 leg raises and 15 machine crunches
incline treadmill 10 incline and 4.5km/h speed

NUTRITION/ BUMPING UP THE MACROS
2700 cals
280 protein
300 carbs
42 fats


SUPPLEMENTS
L carnitine
pro biotic
fish oil
milk thistle
digestive enzymes
magnesium
vitamin c
electrolytes


here are some update photos

 

[Npcclassicphysique champ]

WEEK 11 UPDATE

GEAR PROTOCOL @R&Dpharma
i have dropped tren winny and primo and decided to extend out the cycle for another 10 weeks as bloods have came back fanstastic, i will be adding in mast p, eq and npp
400 Test e
300npp
600eq
420mast p
4iu HGH
6mg retatrutide Mon/Wed/Fri

TRAINING PROTOCOL

MONDAY- CHEST
4 x dumbbell flat press 12,10,8,6 reps
3x incline smith machine 8-12 reps
3x iron cross 8-12 reps
3x peck deck 8-12 reps

TUESDAY- LEGS
4x barbell squats 8-12 reps
4x leg press 8-12 reps
3 x leg extensions 8-12 reps
3x laying leg prone curls 8-12 reps
3x calve raises 8-12 reps

WEDNESDAY- BACK
4x wide lat pull-down 8-12 reps
3x close grip lat pull down 8-12 reps
3x single arm low lat row 8-12 reps
3x t bar row 8-12 reps
3x dead stop smith barbell row 8-12 repw
3x rack pulls 8-12 reps
3 x seated rows 8-12 reps
3 x rear delt fly 8-15 reps

THURSDAY - ARMS
3x jm press 8-12 reps
4x tricep push down 8-12 reps
3 x overhead v bar extensions 8-12 reps
3 x bayesian curls 8-12 reps
3 x hammer rope curls 8-12 reps
3 x preacher curls 8-12 reps

FRIDAY SHOULDERS -
4 x dumbbell shoulder press 12,10,8,6 reps
2x smith military press 8-12 reps
3x Front y rope raises 8-12 reps
3x seated lateral raise machine 8-12 reps
2x shoulder shrugs 8-12 reps
3x behind the back cable lateral raises 8-10 reps

SATURDAY CARDIO AND ABS
4x super set 15 leg raises and 15 machine crunches
incline treadmill 10 incline and 4.5km/h speed

NUTRITION/ BUMPING UP THE MACROS
2700 cals
280 protein
300 carbs
42 fats


SUPPLEMENTS
L carnitine
pro biotic
fish oil
milk thistle
digestive enzymes
magnesium
vitamin c
electrolytes


here are some update photos

you really getting super lean with @R&Dpharma and with the boost in macros i think you can go places

 

[Menzy]

you really getting super lean with @R&Dpharma and with the boost in macros i think you can go places

absolutely, @R&Dpharma has been unbelievable quality

 

[Npcclassicphysique champ]

absolutely, @R&Dpharma has been unbelievable quality

top gold supplier @R&Dpharma is #1 in my book

 

[R&Dpharma]

top gold supplier @R&Dpharma is #1 in my book

thanks bro appreciate the support

 

[Npcclassicphysique champ]

thanks bro appreciate the support

@R&Dpharma i support best only you are one

 

[Menzy]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

 

[LevButlerov]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

Good week 12 update, you look ripped @Menzy good protein level too Team @R&Dpharma for the WIN!

 

[stevesmi]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

looks good on this one. the biceps are very thick and not long. and they look vascular too @Menzy

 

[Mobster]

I wanna see the weights mentioned not just sets and reps

 

[Menzy]

I wanna see the weights mentioned not just sets and reps

will do on my next update

 

[ceo]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

@Menzy bros supplement list is good stuff. apple cider vinegar looking really good. i like the lemon juice it is on point sound good first thing in morning

 

[BodyMonster34]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

bro nice job on the training. this a good setup. i got mad respect for you but i want to see more red meat @Menzy

 

[ROIDDERS]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

@Menzy stretch, sauna, and walk are all good. supplements are on point. cardio day is 1 hour which is really strong!

 

[Ulter]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

@Menzy i agree the supp list looks amazing. i also have a lot of love for your rows and rope raises. looking solid!

 

[2Thick]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

sensational iron training at its best. i love how your sunday rest day is still solid. keep up the good work ! @Menzy

 

[RoySimpson]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

@Menzy This is a solid log right here! Progress is showing for sure!

 

[Tiger Salman Khan]

WEEK 11 UPDATE

GEAR PROTOCOL @R&Dpharma
i have dropped tren winny and primo and decided to extend out the cycle for another 10 weeks as bloods have came back fanstastic, i will be adding in mast p, eq and npp
400 Test e
300npp
600eq
420mast p
4iu HGH
6mg retatrutide Mon/Wed/Fri

TRAINING PROTOCOL

MONDAY- CHEST
4 x dumbbell flat press 12,10,8,6 reps
3x incline smith machine 8-12 reps
3x iron cross 8-12 reps
3x peck deck 8-12 reps

TUESDAY- LEGS
4x barbell squats 8-12 reps
4x leg press 8-12 reps
3 x leg extensions 8-12 reps
3x laying leg prone curls 8-12 reps
3x calve raises 8-12 reps

WEDNESDAY- BACK
4x wide lat pull-down 8-12 reps
3x close grip lat pull down 8-12 reps
3x single arm low lat row 8-12 reps
3x t bar row 8-12 reps
3x dead stop smith barbell row 8-12 repw
3x rack pulls 8-12 reps
3 x seated rows 8-12 reps
3 x rear delt fly 8-15 reps

THURSDAY - ARMS
3x jm press 8-12 reps
4x tricep push down 8-12 reps
3 x overhead v bar extensions 8-12 reps
3 x bayesian curls 8-12 reps
3 x hammer rope curls 8-12 reps
3 x preacher curls 8-12 reps

FRIDAY SHOULDERS -
4 x dumbbell shoulder press 12,10,8,6 reps
2x smith military press 8-12 reps
3x Front y rope raises 8-12 reps
3x seated lateral raise machine 8-12 reps
2x shoulder shrugs 8-12 reps
3x behind the back cable lateral raises 8-10 reps

SATURDAY CARDIO AND ABS
4x super set 15 leg raises and 15 machine crunches
incline treadmill 10 incline and 4.5km/h speed

NUTRITION/ BUMPING UP THE MACROS
2700 cals
280 protein
300 carbs
42 fats


SUPPLEMENTS
L carnitine
pro biotic
fish oil
milk thistle
digestive enzymes
magnesium
vitamin c
electrolytes


here are some update photos

@Menzy Keep up the good work bro.....

 

[ballin2504]

WEEK 12 UPDATE

NUTRITION - 2700 cals
consisting of chicken breast
steak
eggs
jasmine rice
rice cakes
whey protein
dried aprictos
steamed veggie bags
yo pro yoghurt
PROTEIN- 270 grams
CARBS - 300 grams
FATS - 47 grams


GEAR PROTOCOL - @R&Dpharma
TEST E - 400mg
MAST P - 420mg
NPP- 300mg
EQ - 600mg
8mg retatrutide
4iu HGH


TRAINING
MONDAY - LEGS
4x barbell squats 10-12 reps
4x leg press 10-12 reps
3x leg extensions 8-12 reps
3x hamstring curls 8-12 reps
3x calve raises 8-15 reps

TUESDAY - CHEST
4x flat dumbbell press 15,12,10,8 reps
4 x incline smith machine 8-12 reps
4 x iron cross 8-12 reps
3 x floor to ceiling 8-12 reps
3x peck deck 8-12 reps

WEDNESDAY- BACK
i have switched back up a little bit
4x wide pull-down lat pull down 8-12 reps
4x close grip lat pull down 8-12 reps
3x single arm low lat row 8-10 reps
x3 lat pullovers 8-12 reps
3x chest supported dow 8-12 reps
x3 seated row 8-12 reps (wide grip)
x3 dead stop smith machine barbell rows
x3 rear delts pec deck 8-12 reps

THURSDAY ARMS -
x3 JM press 8-12 reps
x3 tricep push down 8-12 reps
x3 overhead extension 8-12 reps
x4 straight bar curls 8-12 reps
x3 rope hammer curls 8-12 reps
x3 machine preacher curls 8-12 reps

FRIDAY - SHOULDERS
x4 dumbbell shoulder press 15,12,10,8 reps
x2 smith military press 8-12 reps
x3 single arm cuffed lateral raises 8-12 reps
x3 Front y rope raises 8-12 reps
x3 behind the back straight bar shoulder shrugs 8-15 reps
x2 upright rows 8-12 reps (added these in they feel great)
x3 behind the back scissor lateral raises 8-12 reps

SATURDAY CARDIO AND ABS (i have also been implementing 30 mins SST cardio on my training days (walking incline)

1 hour cardio 4.5km/h speed 10 incline
4x supersets x15 reps machine crunch and hanging legs raises

SUNDAY REST - active rest day
•stretch
•sauna
•walk 10k steps minimum

SUPPLEMETS
L glutamine
Greens
digestive enzymes
pro biotic
apple cider vinegar
lemon juice
vitamin C
milk thistle
iron
zinc
magnesium

and here are some update physique photos

@Menzy solid update man. Physique is looking solid also.