Approved Log 6 week break - post Ms Olympia Journal

[ifbbpromusclegirl]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

 

[StCoachDerek]

Glad to see you're doing better after the Olympia prep! That's quite the journey, and it's awesome you're sharing the realness of it all. Looking forward to seeing your progress over the next few weeks.

 

[Mobster]

Two thoughts at first glance.

1. I'm assuming the pain wasn't physical?
2. Training, as written, cannot be the same each and every time or else how do we make change happen?

 

[kcates]

hey don't beat yourself up so bad. Life, it happens. We just get up and move on to the next step. The past is the past now lets live in today and plan for tomorrow. Glad to see your logging and we are all here to support you. Have a great weekend!

 

[RoidRage69]

What's your typical drinking day look like. Or should I say drinking week? Nonstop day and night.

 

[HarleyGuy]

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I totally get this, even though I like the way you look even more now in those pics vs at the Olympia. We all have body dysmorphia here and I do as well so I totally get this. It won't make any sense to you why I think you look better nor will it help you feel better that I say that and I get that too.

Just the fact you're self aware of it and can come on here and share that with us is a win for you so keep going! You're understood here.

 

[ifbbpromusclegirl]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @ugloz.store as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I

Two thoughts at first glance.

1. I'm assuming the pain wasn't physical?
2. Training, as written, cannot be the same each and every time or else how do we make change happen?

Pain was not physical lol very
Mental

And I find that certain movements just work for growth so why change it?

 

[ifbbpromusclegirl]

What's your typical drinking day look like. Or should I say drinking week? Nonstop day and night.

Every saturday night I will have about 8-12 standard drinks and I feel I have made significant gains while doing so.
I need to have balance just like everyone else. Balance is so important, even as a pro
So I try and be as “normal” as possible without hindering my progress
Obviously when I’m in prep I can’t do this shit lol

 

[ifbbpromusclegirl]

I totally get this, even though I like the way you look even more now in those pics vs at the Olympia. We all have body dysmorphia here and I do as well so I totally get this. It won't make any sense to you why I think you look better nor will it help you feel better that I say that and I get that too.

Just the fact you're self aware of it and can come on here and share that with us is a win for you so keep going! You're understood here.

I really appreciate that you prefer my current physique. It’s so much healthier tbh
Body dysmorphia is so real, it hurts looking at those photos but hearing the responses here, makes it a whole lot better thank you

 

[ifbbpromusclegirl]

I totally get this, even though I like the way you look even more now in those pics vs at the Olympia. We all have body dysmorphia here and I do as well so I totally get this. It won't make any sense to you why I think you look better nor will it help you feel better that I say that and I get that too.

Just the fact you're self aware of it and can come on here and share that with us is a win for you so keep going! You're understood here.

I think I look kinda sexy in that side tricep. Now I really look

 

[Allupfromhere]

You have nothing to be ashamed about mate you just competed at the fucking olympia haha. Yes post show you may not be happy with where your sit (still looking crazy good)
But you are a pro and you know what you have to do to get you to where you want.

Its seems like the whole show and your build up to it has taken some toll. Be kind to yourself, its fine to feel different when something so significant, that had been building and taking up all your effort and attention both physically and mentally, is finally complete and everything slows right down for a little. We are only human we are not robots. Its ok to feel emotions and embrace the awareness of where we are at, to then start again building to where we want to be.

Its always going to be a little difficult seeing changes move in a different direction, even short term, after we had set and reached such a high target. But as a pro you understand how these swings work with building and competing.

Dont be afraid to allow yourself some reset time, dont see it as time being wasted from not grinding away. You may find the mental reset will re-engage you even further.

Be proud of yourself, we all are that i guarantee. As only the smallest percentage will see themselves themselves to where you just got yourself.

Stay gold

 

[HarleyGuy]

I think I look kinda sexy in that side tricep. Now I really look

Haha you said it not me. But that's what I was getting at with your post Olympia look.

 

[Pigsy]

Will be following through this phase and future grow phase. And yes, you side tricep is sexy.

 

[LevButlerov]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

welcome back post Ms Olympia sister @ifbbpromusclegirl happy you stepped on stage and did your best.
I'm hoping you can come back strong and really dial it up again!
EVO family loves and supports you, lets do this again and update us.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

 

[Pigsy]

welcome back post Ms Olympia sister @ifbbpromusclegirl happy you stepped on stage and did your best.
I'm hoping you can come back strong and really dial it up again!
EVO family loves and supports you, lets do this again and update us.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

Pretty of love all round

 

[ifbbpromusclegirl]

You have nothing to be ashamed about mate you just competed at the fucking olympia haha. Yes post show you may not be happy with where your sit (still looking crazy good)
But you are a pro and you know what you have to do to get you to where you want.

Its seems like the whole show and your build up to it has taken some toll. Be kind to yourself, its fine to feel different when something so significant, that had been building and taking up all your effort and attention both physically and mentally, is finally complete and everything slows right down for a little. We are only human we are not robots. Its ok to feel emotions and embrace the awareness of where we are at, to then start again building to where we want to be.

Its always going to be a little difficult seeing changes move in a different direction, even short term, after we had set and reached such a high target. But as a pro you understand how these swings work with building and competing.

Dont be afraid to allow yourself some reset time, dont see it as time being wasted from not grinding away. You may find the mental reset will re-engage you even further.

Be proud of yourself, we all are that i guarantee. As only the smallest percentage will see themselves themselves to where you just got yourself.

Stay gold

I really appreciate this message! Thank you so much

 

[ifbbpromusclegirl]

Haha you said it not me. But that's what I was getting at with your post Olympia look.

Will be following through this phase and future grow phase. And yes, you side tricep is sexy.

You guyssssss thank you

 

[ifbbpromusclegirl]

welcome back post Ms Olympia sister @ifbbpromusclegirl happy you stepped on stage and did your best.
I'm hoping you can come back strong and really dial it up again!
EVO family loves and supports you, lets do this again and update us.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

Appreciate the love

 

[HarleyGuy]

Appreciate the love

It's real and it's here for you sister. Keep posting your mood and your struggles, it works for me. I've never competed but I understand the body dysmorphia and the mental struggle of loving how you look in one instant and certain angle and then hating on yourself the next instant. Post show that must be torture, I get it (sort of - on a lower level).

I brag about you to people who ask me about EVO and I've shown your pics to my sons when they ask the types of members that are on here. You're valued and loved here. And the fact you sometimes hate on yourself is entirely understood. The 1% of the world that makes it to your level is 99% harder on themselves than those other heathens out there who have no fire in them like you do!

Let the fire die down for a bit in your head and don't judge yourself for it. The time to pour some gas on that shit (mentally) will come back and the entire way through without you even seeing it you will look objectively amazing to everyone (except yourself and we get that).

More side triceps shots are welcome if those are the ones you like

 

[Allupfromhere]

I really appreciate this message! Thank you so much

We got ya

 

[Mobster]

Pain was not physical lol very
Mental

And I find that certain movements just work for growth so why change it?

Mental first
I've competed as a lifter and have made mistakes way back when I first started of still trying to go hard post competition. Even now I'll set challenges. No1 trick is to literally do the opposite or set a new challenge. In that way it's NOT a head fuck.

Training.
As I said 'as written'. As it was written it looked like the same weights, sets and reps. No one and I mean NO ONE can make changes to their physique, strength etc doing the same. By way of example if I was younger and wanted a 200lb bench constantly doing 180lbs would not, as if by magic, make 200lbs happen. I'd want more reps with 180 or more singles with 185, then 190 and so on.

I've said on our podcasts I've seen gym members at the place I use do the same weights for YEARS. If it makes them happy so be it. But if they wanted to kick ass, take names and climb up the winners podium they'd need to look at where changes might be needed.

Now you've got over, I assume, the post competition funk re-assess what you need to do to step up. It took me 4 fkin years (I think) to listen to my mentor and rival and become a better all round lifter rather than, as I was, a one trick pony. Then I started placing in the top 3... then 2 and finally 4x British Champion and 2x European.

 

[stevesmi]

Every saturday night I will have about 8-12 standard drinks and I feel I have made significant gains while doing so.
I need to have balance just like everyone else. Balance is so important, even as a pro
So I try and be as “normal” as possible without hindering my progress
Obviously when I’m in prep I can’t do this shit lol

@ifbbpromusclegirl Nice to see your honesty on this. At the end of the day, balance is important. Yes, but that doesn't mean you have to drink alcohol to achieve balance. my humble expertise says that alcohol throws you off balance, it doesn't help you balance.

 

[Ulter]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

It's great that you're showing your emotions. I've been reading some self-help books and it says that that's very important. You should be open and honest about your mental situation. It's good that you're saying this. @ifbbpromusclegirl

 

[ceo]

Mental first
I've competed as a lifter and have made mistakes way back when I first started of still trying to go hard post competition. Even now I'll set challenges. No1 trick is to literally do the opposite or set a new challenge. In that way it's NOT a head fuck.

Training.
As I said 'as written'. As it was written it looked like the same weights, sets and reps. No one and I mean NO ONE can make changes to their physique, strength etc doing the same. By way of example if I was younger and wanted a 200lb bench constantly doing 180lbs would not, as if by magic, make 200lbs happen. I'd want more reps with 180 or more singles with 185, then 190 and so on.

I've said on our podcasts I've seen gym members at the place I use do the same weights for YEARS. If it makes them happy so be it. But if they wanted to kick ass, take names and climb up the winners podium they'd need to look at where changes might be needed.

Now you've got over, I assume, the post competition funk re-assess what you need to do to step up. It took me 4 fkin years (I think) to listen to my mentor and rival and become a better all round lifter rather than, as I was, a one trick pony. Then I started placing in the top 3... then 2 and finally 4x British Champion and 2x European.

bros you living the life too. @Mobster you so full of tips and advice. but you do it in a british way.

 

[Mobster]

bros you living the life too. @Mobster you so full of tips and advice. but you do it in a british way.

Thanks

It also occurred to me that, for now, this is the highest level that @ifbbpromusclegirl has been to. It can be hard to adjust mentally back to not being on prep etc. Who else here has competed at the O? I'm lucky, even in my chosen niche, to have competed at the Arnold (2010 Mighty Mitts) where I was, I think, 7th (a very middling place for me compared to what I'd done to that date but about right for who I competed against there).

Imagine training etc for 16 weeks but come the Monday and back home it's all back to normal and packing up stock to be collected in my then supps business.

I do agree with @stevesmi about the alcohol. I don't drink anything like that now or then. Maybe a couple of shots a week if I feel like it. I don't need to 'feel normal'. You see what I do here via my logs.

 

[Mobster]

It's great that you're showing your emotions. I've been reading some self-help books and it says that that's very important. You should be open and honest about your mental situation. It's good that you're saying this. @ifbbpromusclegirl

This is one of your best replies ever. Far too many bottle it up and make matters worse

 

[2Thick]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

@ifbbpromusclegirl does granola mess with your stomach? or are you good with heavy fiber meals? sorry for your post olympia setback. But I'm glad you're being honest.

 

[ROIDDERS]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

we Believe in you and we are confident in you. That's one of the great things I like about your Log is you're being honest. Everybody acts like it's so perfect. But the truth is most bodybuilders go through the same mental issues that other people do outside of bodybuilding, but there are two macho to admit it. @ifbbpromusclegirl

 

[LevButlerov]

Appreciate the love

big EVO family love for you sister

 

[ifbbpromusclegirl]

Mental first
I've competed as a lifter and have made mistakes way back when I first started of still trying to go hard post competition. Even now I'll set challenges. No1 trick is to literally do the opposite or set a new challenge. In that way it's NOT a head fuck.

Training.
As I said 'as written'. As it was written it looked like the same weights, sets and reps. No one and I mean NO ONE can make changes to their physique, strength etc doing the same. By way of example if I was younger and wanted a 200lb bench constantly doing 180lbs would not, as if by magic, make 200lbs happen. I'd want more reps with 180 or more singles with 185, then 190 and so on.

I've said on our podcasts I've seen gym members at the place I use do the same weights for YEARS. If it makes them happy so be it. But if they wanted to kick ass, take names and climb up the winners podium they'd need to look at where changes might be needed.

Now you've got over, I assume, the post competition funk re-assess what you need to do to step up. It took me 4 fkin years (I think) to listen to my mentor and rival and become a better all round lifter rather than, as I was, a one trick pony. Then I started placing in the top 3... then 2 and finally 4x British Champion and 2x European.

Appreciate the reply. I just wanted to clarify I wasn’t talking about post competition blues, they may exist for some but not me. Yeah I’m not happy with my pics but that doesn’t get me down at all? I look at the bigger picture.
I used to look like shit 2 years ago. I look crazy now so I do have eyes and know my worth.
Specifically was referring to personal life issues - right before my win that qualified me the O. Sometimes your life gets turns upside down and you legit have to ignore it, and look at what happened. I went to the show - I wasn’t going to btw park of me was like fuckk this fml etc
But I went, I qualified and I am a fucking Olympian. Pushed through that shit
But yeah, obviously when it’s all over you gotta address that pain, and lucky I get to eat whatever I want while doing that lol

 

[RoySimpson]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

@ifbbpromusclegirl im sure that rest was much needed!

 

[ifbbpromusclegirl]

@ifbbpromusclegirl Nice to see your honesty on this. At the end of the day, balance is important. Yes, but that doesn't mean you have to drink alcohol to achieve balance. my humble expertise says that alcohol throws you off balance, it doesn't help you balance.

Each to their own

 

[ifbbpromusclegirl]

Thanks

It also occurred to me that, for now, this is the highest level that @ifbbpromusclegirl has been to. It can be hard to adjust mentally back to not being on prep etc. Who else here has competed at the O? I'm lucky, even in my chosen niche, to have competed at the Arnold (2010 Mighty Mitts) where I was, I think, 7th (a very middling place for me compared to what I'd done to that date but about right for who I competed against there).

Imagine training etc for 16 weeks but come the Monday and back home it's all back to normal and packing up stock to be collected in my then supps business.

I do agree with @stevesmi about the alcohol. I don't drink anything like that now or then. Maybe a couple of shots a week if I feel like it. I don't need to 'feel normal'. You see what I do here via my logs.

I am honestly really enjoying being out of prep lol
And back to my normal routine. I’m a lover of both seasons - as they have their own purpose. Competing is fun and all but I truly love the gym/weightlifting. And not being hungry lol

 

[ifbbpromusclegirl]

It's great that you're showing your emotions. I've been reading some self-help books and it says that that's very important. You should be open and honest about your mental situation. It's good that you're saying this. @ifbbpromusclegirl

Mental health is very good over here thanks for your concern @Ulter
my personal life rolled me for a bit there but feeling much better now I’m moving on!

 

[Pigsy]

Appreciate the reply. I just wanted to clarify I wasn’t talking about post competition blues, they may exist for some but not me. Yeah I’m not happy with my pics but that doesn’t get me down at all? I look at the bigger picture.
I used to look like shit 2 years ago. I look crazy now so I do have eyes and know my worth.
Specifically was referring to personal life issues - right before my win that qualified me the O. Sometimes your life gets turns upside down and you legit have to ignore it, and look at what happened. I went to the show - I wasn’t going to btw park of me was like fuckk this fml etc
But I went, I qualified and I am a fucking Olympian. Pushed through that shit
But yeah, obviously when it’s all over you gotta address that pain, and lucky I get to eat whatever I want while doing that lol

Hard work and dedication has paid off

 

[ifbbpromusclegirl]

@ifbbpromusclegirl does granola mess with your stomach? or are you good with heavy fiber meals? sorry for your post olympia setback. But I'm glad you're being honest.

It was a setback before I even qualified! But you just gotta roll with life’s punches right!

No I don’t eat much fibrous food throughout the day like oats or anything. So it’s enough fibre where it doesn’t cause a problem.
If I had oats in the morning and oats again pre workout I probably wouldn’t be able to get away with the granola at night.

 

[ifbbpromusclegirl]

Hard work and dedication has paid off

Truly what they mean by “tunnel vision”

 

[ifbbpromusclegirl]

I am honestly really enjoying being out of prep lol
And back to my normal routine. I’m a lover of both seasons - as they have their own purpose. Competing is fun and all but I truly love the gym/weightlifting. And not being hungry lol

Oh and having a healthier sex drive!

 

[Pigsy]

Truly what they mean by “tunnel vision”

I have similar when it comes to training and nutrition

 

[LevButlerov]

It was a setback before I even qualified! But you just gotta roll with life’s punches right!

No I don’t eat much fibrous food throughout the day like oats or anything. So it’s enough fibre where it doesn’t cause a problem.
If I had oats in the morning and oats again pre workout I probably wouldn’t be able to get away with the granola at night.

Pre contest have to cut the fiber I had that issue with a few clients preshow as well @ifbbpromusclegirl

Truly what they mean by “tunnel vision”

You did an amazing job tunnel vision is required to get the results.

Oh and having a healthier sex drive!

For sure

 

[ifbbpromusclegirl]

so about 2 weeks post show now.
I will get bloods done at the end of this log confirming all is well, then move onto offseason.
Trained a couple of times last week because I can’t stay away from the gym.

Start of week 3 - recovery phase
Monday session - back day (triceps and abs)

Pumps are crazy good now food is higher. Feeling strong in the gym. Weight numbers have not moved up much since Olympia prep, feeling a few niggles here and there. So trying to train with real intention and intensity. Not chasing weights and giving my joints a break.
Last week I was comfortably moving 5 plates on cyber squat press 3 second eccentric and very controlled concentric.

Just gonna roll with this diet and cardio plan above this week and see how I am looking saturday morning.
Check in pictures every Saturday.

Weight - fluctuating between 74.5 and 75kg
Would like to stay as close to 75kg as I can.

Daily AM protocol: 5iu shogun gh

Steroid shots: every 2 weeks - 50mg primo E

 

[Pigsy]

so about 2 weeks post show now.
I will get bloods done at the end of this log confirming all is well, then move onto offseason.
Trained a couple of times last week because I can’t stay away from the gym.

Start of week 3 - recovery phase
Monday session - back day (triceps and abs)

Pumps are crazy good now food is higher. Feeling strong in the gym. Weight numbers have not moved up much since Olympia prep, feeling a few niggles here and there. So trying to train with real intention and intensity. Not chasing weights and giving my joints a break.
Last week I was comfortably moving 5 plates on cyber squat press 3 second eccentric and very controlled concentric.

Just gonna roll with this diet and cardio plan above this week and see how I am looking saturday morning.
Check in pictures every Saturday.

Weight - fluctuating between 74.5 and 75kg
Would like to stay as close to 75kg as I can.

Daily AM protocol: 5iu shogun gh

Steroid shots: every 2 weeks - 50mg primo E

Pumps are crazy post show. With a bit of food in you. Front double looking pumped as

 

[ifbbpromusclegirl]

Pumps are crazy post show. With a bit of food in you. Front double looking pumped as

Yes! The skin feels super tight thank you

 

[Pigsy]

Looks so tight. Like it going to split

 

[Allupfromhere]

Appreciate the reply. I just wanted to clarify I wasn’t talking about post competition blues, they may exist for some but not me. Yeah I’m not happy with my pics but that doesn’t get me down at all? I look at the bigger picture.
I used to look like shit 2 years ago. I look crazy now so I do have eyes and know my worth.
Specifically was referring to personal life issues - right before my win that qualified me the O. Sometimes your life gets turns upside down and you legit have to ignore it, and look at what happened. I went to the show - I wasn’t going to btw park of me was like fuckk this fml etc
But I went, I qualified and I am a fucking Olympian. Pushed through that shit
But yeah, obviously when it’s all over you gotta address that pain, and lucky I get to eat whatever I want while doing that lol

Fuck yess

 

[Ulter]

This is one of your best replies ever. Far too many bottle it up and make matters worse

thanks!

 

[Ulter]

Mental health is very good over here thanks for your concern @Ulter
my personal life rolled me for a bit there but feeling much better now I’m moving on!

okay good. we should train together one day

 

[Sheshredz]

so about 2 weeks post show now.
I will get bloods done at the end of this log confirming all is well, then move onto offseason.
Trained a couple of times last week because I can’t stay away from the gym.

Start of week 3 - recovery phase
Monday session - back day (triceps and abs)

Pumps are crazy good now food is higher. Feeling strong in the gym. Weight numbers have not moved up much since Olympia prep, feeling a few niggles here and there. So trying to train with real intention and intensity. Not chasing weights and giving my joints a break.
Last week I was comfortably moving 5 plates on cyber squat press 3 second eccentric and very controlled concentric.

Just gonna roll with this diet and cardio plan above this week and see how I am looking saturday morning.
Check in pictures every Saturday.

Weight - fluctuating between 74.5 and 75kg
Would like to stay as close to 75kg as I can.

Daily AM protocol: 5iu shogun gh

Steroid shots: every 2 weeks - 50mg primo E

They are some serious arms!

 

[ceo]

Thanks

It also occurred to me that, for now, this is the highest level that @ifbbpromusclegirl has been to. It can be hard to adjust mentally back to not being on prep etc. Who else here has competed at the O? I'm lucky, even in my chosen niche, to have competed at the Arnold (2010 Mighty Mitts) where I was, I think, 7th (a very middling place for me compared to what I'd done to that date but about right for who I competed against there).

Imagine training etc for 16 weeks but come the Monday and back home it's all back to normal and packing up stock to be collected in my then supps business.

I do agree with @stevesmi about the alcohol. I don't drink anything like that now or then. Maybe a couple of shots a week if I feel like it. I don't need to 'feel normal'. You see what I do here via my logs.

bros it like any addiction. it make things worse, not better

 

[2Thick]

It was a setback before I even qualified! But you just gotta roll with life’s punches right!

No I don’t eat much fibrous food throughout the day like oats or anything. So it’s enough fibre where it doesn’t cause a problem.
If I had oats in the morning and oats again pre workout I probably wouldn’t be able to get away with the granola at night.

yeah sometimes its too much

 

[LevButlerov]

so about 2 weeks post show now.
I will get bloods done at the end of this log confirming all is well, then move onto offseason.
Trained a couple of times last week because I can’t stay away from the gym.

Start of week 3 - recovery phase
Monday session - back day (triceps and abs)

Pumps are crazy good now food is higher. Feeling strong in the gym. Weight numbers have not moved up much since Olympia prep, feeling a few niggles here and there. So trying to train with real intention and intensity. Not chasing weights and giving my joints a break.
Last week I was comfortably moving 5 plates on cyber squat press 3 second eccentric and very controlled concentric.

Just gonna roll with this diet and cardio plan above this week and see how I am looking saturday morning.
Check in pictures every Saturday.

Weight - fluctuating between 74.5 and 75kg
Would like to stay as close to 75kg as I can.

Daily AM protocol: 5iu shogun gh

Steroid shots: every 2 weeks - 50mg primo E

You look good in the pics, pumped and strong with that post show rebound kicking in fast sister @ifbbpromusclegirl
Holding 75 kg clean with food up and joints resting is perfect timing before moving into the offseason.
Team UGL OZ is hardcore @UGL OZ

 

[UGL OZ]

so about 2 weeks post show now.
I will get bloods done at the end of this log confirming all is well, then move onto offseason.
Trained a couple of times last week because I can’t stay away from the gym.

Start of week 3 - recovery phase
Monday session - back day (triceps and abs)

Pumps are crazy good now food is higher. Feeling strong in the gym. Weight numbers have not moved up much since Olympia prep, feeling a few niggles here and there. So trying to train with real intention and intensity. Not chasing weights and giving my joints a break.
Last week I was comfortably moving 5 plates on cyber squat press 3 second eccentric and very controlled concentric.

Just gonna roll with this diet and cardio plan above this week and see how I am looking saturday morning.
Check in pictures every Saturday.

Weight - fluctuating between 74.5 and 75kg
Would like to stay as close to 75kg as I can.

Daily AM protocol: 5iu shogun gh

Steroid shots: every 2 weeks - 50mg primo E

Looking incredible as always @ifbbpromusclegirl - keen to see you cruise through the next 6 weeks before the real journey begins when you kick off your next 12 week prep

AJ

 

[ifbbpromusclegirl]

Looking incredible as always @ifbbpromusclegirl - keen to see you cruise through the next 6 weeks before the real journey begins when you kick off your next 12 week prep

AJ

thank you Sir
Yesss time to get super huge!

 

[Pigsy]

thank you Sir
Yesss time to get super huge!

Be watching close, seeing you get huge

 

[LevButlerov]

thank you Sir
Yesss time to get super huge!

Huge and peeled is coming sister @ifbbpromusclegirl

 

[ballin2504]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

@ifbbpromusclegirl glad to see you’ve got another log up. You’re looking really good in the posing photos. Great work

 

[ifbbpromusclegirl]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

 

[Mobster]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

Crazy looking (in a good way) - esp quads

 

[Pigsy]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

I learnt to love leg day, and feed off the pain. Knowing that gains are being made

 

[toddthelineman]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

This is the BEST log! No better inspiration to lift after a long hard frustrating day. Damn!

 

[LevButlerov]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

You look good and big in the pic, muscle fullness holding even in recovery sister very vascular @ifbbpromusclegirl
Smart training mindset working around the knee and keeping tension high.

 

[rizzlekdizzle]

wow! crazy thin skin there and vascularity ++

 

[stevesmi]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

@ifbbpromusclegirl 5iu hgh and fasted spin bike is on point. the leg day is good. can't go wrong with these splits

 

[ceo]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

sister 5iu's of hgh DAYUM. that a big dose! you gonna really enjoy that, should get nice recovery @ifbbpromusclegirl

 

[Ulter]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

you are certainly proving me wrong when it comes to women in bodybuilding. @ifbbpromusclegirl You are certainly looking fantastic. I haven't seen a woman look this good since my daughter.

 

[2Thick]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

@ifbbpromusclegirl you look great! one of the best female athletes i've seen. you are hustling hard on this with that 40 minute bike too

 

[ROIDDERS]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

I'm digging your hair as well. I like the way you have it all cool like that. You've got some really big arms. You are very impressive with the Vascularity as well. @ifbbpromusclegirl

 

[Lilbrods]

Good gravy got a physique I can only hope to attain keep on smashing life

 

[ifbbpromusclegirl]

End of week 3 - recovery phase

Thursday - back, biceps, abs
Friday - leg day
Saturday - rest

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

Feeling really good, a little “natty” but strong on leg and back day so that’s the main thing for me.
Training my mid section with weights and introduced a little corset training.

The only diet changes - I added in a whole rotisserie chicken in my second last meal instead of half lol
I also bought a Halloween spiced cake while I was in USA so I’m baking and eating it over the weekend

Check in day today and was happy I could hit my ab and thigh pose a little better. Feel a bit tighter - pics in next reply

 

[ifbbpromusclegirl]

Saturday weekly check in pics

 

[ifbbpromusclegirl]

Crazy looking (in a good way) - esp quads

This is the BEST log! No better inspiration to lift after a long hard frustrating day. Damn!

Really appreciate it!

 

[ifbbpromusclegirl]

You look good and big in the pic, muscle fullness holding even in recovery sister very vascular @ifbbpromusclegirl
Smart training mindset working around the knee and keeping tension high.

wow! crazy thin skin there and vascularity ++

@ifbbpromusclegirl 5iu hgh and fasted spin bike is on point. the leg day is good. can't go wrong with these splits

sister 5iu's of hgh DAYUM. that a big dose! you gonna really enjoy that, should get nice recovery @ifbbpromusclegirl

you are certainly proving me wrong when it comes to women in bodybuilding. @ifbbpromusclegirl You are certainly looking fantastic. I haven't seen a woman look this good since my daughter.

@ifbbpromusclegirl you look great! one of the best female athletes i've seen. you are hustling hard on this with that 40 minute bike too

I'm digging your hair as well. I like the way you have it all cool like that. You've got some really big arms. You are very impressive with the Vascularity as well. @ifbbpromusclegirl

Good gravy got a physique I can only hope to attain keep on smashing life

You guys are the best! thank you so much

 

[LevButlerov]

You guys are the best! thank you so much

EVO family support

 

[Pigsy]

End of week 3 - recovery phase

Thursday - back, biceps, abs
Friday - leg day
Saturday - rest

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

Feeling really good, a little “natty” but strong on leg and back day so that’s the main thing for me.
Training my mid section with weights and introduced a little corset training.

The only diet changes - I added in a whole rotisserie chicken in my second last meal instead of half lol
I also bought a Halloween spiced cake while I was in USA so I’m baking and eating it over the weekend

Check in day today and was happy I could hit my ab and thigh pose a little better. Feel a bit tighter - pics in next reply

I'll come over for some cake

 

[Pigsy]

Saturday weekly check in pics

Great set of checkin pics

 

[LevButlerov]

End of week 3 - recovery phase

Thursday - back, biceps, abs
Friday - leg day
Saturday - rest

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

Feeling really good, a little “natty” but strong on leg and back day so that’s the main thing for me.
Training my mid section with weights and introduced a little corset training.

The only diet changes - I added in a whole rotisserie chicken in my second last meal instead of half lol
I also bought a Halloween spiced cake while I was in USA so I’m baking and eating it over the weekend

Check in day today and was happy I could hit my ab and thigh pose a little better. Feel a bit tighter - pics in next reply

Saturday weekly check in pics

You look good in the pics, wide back and big legs really stand out sister @ifbbpromusclegirl

GH and cardio combo is working well! leaning out clearly.
rotisserie chicken with some cake, I'd eat that late now

 

[LevButlerov]

I'll come over for some cake

count me in

 

[Pigsy]

count me in

Fight you over the last piece of cake

 

[LevButlerov]

Fight you over the last piece of cake

fight on

 

[No calves]

6 week break post Olympia prep -
sponsored by UGL OZ

Goals:
Maintenance in muscularity and conditioning

Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos

Coach: me

Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight

Lab Used:

UGL OZ



Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine

Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine

Training Program:

Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds

Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds

Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15

Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15

Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set


Diet Overview:
Maintenance/Health phase

Macros:

Protein - 300g

Carbs - 170g

Fat - 70g

Calories: 2300

Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein

Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-scoops lower body days

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables

Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured

CURRENT CARDIO:

Am 6 days per week - 40 mins spin bike

Pm post workout only - 30 mins spin bike
(5 days per week)


WATER INTAKE:
4-5L daily

RESTING HEART RATE: 73bpm

Notes:

To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.

I have stayed much tighter in the past but this time is different.

I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. So I have taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me. My whole life got turned upside down
But I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.

I am living proof that your mind is the strongest, most powerful tool you have.

The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result

It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.

But life happens. Life just happens all time right. But I have felt the pain and I’m okay. I can move forward.

6 weeks break for me than into offseason.

I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol

For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.

Amen! Getting back up is the most important part

 

[ifbbpromusclegirl]

I'll come over for some cake

Please, you can have the other half <3

 

[ifbbpromusclegirl]

You look good in the pics, wide back and big legs really stand out sister @ifbbpromusclegirl

GH and cardio combo is working well! leaning out clearly.
rotisserie chicken with some cake, I'd eat that late now

count me in

Thank you! I actually weighted 74.5kg I forgot to mention. So half a kg ligher being back on a normal diet

Sorry @LevButlerov it’s cut in half so only two pieces so you will have to fight us for one

 

[Pigsy]

Please, you can have the other half <3

Your so kind

 

[ROIDDERS]

You guys are the best! thank you so much

We believe in you, sister. Keep pumping that iron hard.

 

[ceo]

You guys are the best! thank you so much

sister YOU are the best! Evo family love!

 

[LevButlerov]

Thank you! I actually weighted 74.5kg I forgot to mention. So half a kg ligher being back on a normal diet

Sorry @LevButlerov it’s cut in half so only two pieces so you will have to fight us for one

You look awesome at that weight sister real pro @ifbbpromusclegirl
and I must confess I ate a protein cheesecake recently lol

 

[ballin2504]

Mid week 3 - recovery phase

Tuesday - leg day
Wednesday - chest/delts/abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
40 minutes fasted spin bike

I’m really enjoying leg day right now. Even though I got minor niggles in my right knee, I’m still able train around it. And train hard too.
You can channel anything in this space, it’s the best part about it. Pain, sadness, anger, hate, gratitude, hope.

It really feels like a privilege to be able to work hard.

Every muscle group is very strong right now or at least maintaining strength well.
Chest is the only muscle that doesn’t maintain strength very well. Most of my lifts today for chest was pathetic - can barely get two plates on any fucking machine right now lol
Just mainly trying to get blood in there when all else fails.

Still look good though - refer to attachments x

@ifbbpromusclegirl girl you look insane Absolutley killer looking physique

 

[ifbbpromusclegirl]

Start of week 4 - recovery phase
Crazy because only 2-3 weeks left and I start my offseason cycle.

Sunday - rest day
Monday - back, triceps, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

Been sticking with movements that I really connect with with back.
Pullovers
Close grip pull downs
Db rows
Chest supported single arm rows
Seated cable rows
Pics attached - I also ruined my nice gym outfit

Diet tweaks:
Meal 1
2 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins OR two multigrain bread rolls
15g honey
15g peanut butter
30g whey protein

Intra workout
10g EAAs
1 scoop Powerade powder
2 scoops on leg days
Half scoop mutant pre workout

Post-Workout (Immediately After)
30g whey protein
Will add gummy bears back in soon here

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
1 whole rotisserie chicken
Green vegetables
1 tub gym bod ice cream (chocolate pudding flavour)

Meal 6 - Final Meal
200g YoPro strawberry yogurt
50g low carb granola red tractor brand
1 x musashi protein crisp brownie flavoured

I think that’s maybe creeping close to 3000 calories now.
I don’t count macros or calories but guessing my protein is above 200g for sure
Carbs around 200g
Fats almost at 100g

Will stick with this diet for a couple of weeks.

Did my fortnightly lat shot of primo last night - I use an insulin need and the needle come out a little before I could push all the oil in there ooopsie but it looks good today it’s not swollen or nothing so it didn’t get trapped under the skin lol I honestly have been smashing my left lat cos I’m right handed and it’s hard to reach, nervous about doing the right lat but will have to man up eventually.
I almost skipped the shot completely once you get out of a habit of pinning it’s really hard to do it again I swear

I also attached a pic of me Saturday night cos
And my Halloween cake I made and iced when I was a little too tipsy but tasted crazy good.
I ate half actually.

 

[LevButlerov]

Start of week 4 - recovery phase
Crazy because only 2-3 weeks left and I start my offseason cycle.

Sunday - rest day
Monday - back, triceps, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

Been sticking with movements that I really connect with with back.
Pullovers
Close grip pull downs
Db rows
Chest supported single arm rows
Seated cable rows
Pics attached - I also ruined my nice gym outfit

Diet tweaks:
Meal 1
2 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins OR two multigrain bread rolls
15g honey
15g peanut butter
30g whey protein

Intra workout
10g EAAs
1 scoop Powerade powder
2 scoops on leg days
Half scoop mutant pre workout

Post-Workout (Immediately After)
30g whey protein
Will add gummy bears back in soon here

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
1 whole rotisserie chicken
Green vegetables
1 tub gym bod ice cream (chocolate pudding flavour)

Meal 6 - Final Meal
200g YoPro strawberry yogurt
50g low carb granola red tractor brand
1 x musashi protein crisp brownie flavoured

I think that’s maybe creeping close to 3000 calories now.
I don’t count macros or calories but guessing my protein is above 200g for sure
Carbs around 200g
Fats almost at 100g

Will stick with this diet for a couple of weeks.

Did my fortnightly lat shot of primo last night - I use an insulin need and the needle come out a little before I could push all the oil in there ooopsie but it looks good today it’s not swollen or nothing so it didn’t get trapped under the skin lol I honestly have been smashing my left lat cos I’m right handed and it’s hard to reach, nervous about doing the right lat but will have to man up eventually.
I almost skipped the shot completely once you get out of a habit of pinning it’s really hard to do it again I swear

I also attached a pic of me Saturday night cos
And my Halloween cake I made and iced when I was a little too tipsy but tasted crazy good.
I ate half actually.

You look big and lean in the pics, huge arms wide back
and nice cake too sister I'd kill it fast @ifbbpromusclegirl

 

[Allupfromhere]

Start of week 4 - recovery phase
Crazy because only 2-3 weeks left and I start my offseason cycle.

Sunday - rest day
Monday - back, triceps, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

Been sticking with movements that I really connect with with back.
Pullovers
Close grip pull downs
Db rows
Chest supported single arm rows
Seated cable rows
Pics attached - I also ruined my nice gym outfit

Diet tweaks:
Meal 1
2 whole eggs
250ml egg whites
2 slice multigrain bread

Meal 2- Pre-Workout
8 corn thins OR two multigrain bread rolls
15g honey
15g peanut butter
30g whey protein

Intra workout
10g EAAs
1 scoop Powerade powder
2 scoops on leg days
Half scoop mutant pre workout

Post-Workout (Immediately After)
30g whey protein
Will add gummy bears back in soon here

Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice

Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)

Meal 5 - Dinner
1 whole rotisserie chicken
Green vegetables
1 tub gym bod ice cream (chocolate pudding flavour)

Meal 6 - Final Meal
200g YoPro strawberry yogurt
50g low carb granola red tractor brand
1 x musashi protein crisp brownie flavoured

I think that’s maybe creeping close to 3000 calories now.
I don’t count macros or calories but guessing my protein is above 200g for sure
Carbs around 200g
Fats almost at 100g

Will stick with this diet for a couple of weeks.

Did my fortnightly lat shot of primo last night - I use an insulin need and the needle come out a little before I could push all the oil in there ooopsie but it looks good today it’s not swollen or nothing so it didn’t get trapped under the skin lol I honestly have been smashing my left lat cos I’m right handed and it’s hard to reach, nervous about doing the right lat but will have to man up eventually.
I almost skipped the shot completely once you get out of a habit of pinning it’s really hard to do it again I swear

I also attached a pic of me Saturday night cos
And my Halloween cake I made and iced when I was a little too tipsy but tasted crazy good.
I ate half actually.

Oooof hows that font double
Looking awesome

 

[ifbbpromusclegirl]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

 

[Pigsy]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

Vascularity still through the roof. Got have those tunes, burn though those workouts

 

[Allupfromhere]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

Ooof pump city
And amity and metroid for the win.
If you wanna dig real deep have a listen to zuko - no place for you if this dont make you wanna snap barbells nothing will hahaha

 

[LevButlerov]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

Good arms and shoulders in those pics, the shape and pump both stand out. @ifbbpromusclegirl you look amazing sister!

Leg setup looks solid, smart move keeping the seated curls 1st.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

 

[Dreamer]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

Look at those delts and arms holy

 

[ifbbpromusclegirl]

Ooof pump city
And amity and metroid for the win.
If you wanna dig real deep have a listen to zuko - no place for you if this dont make you wanna snap barbells nothing will hahaha

That’s some heavy stuff! Similar to Devil Sold his Soul - “VIII”, “time and pressure”, and “the reckoning” are probably my fav tracks you’d like them

 

[ifbbpromusclegirl]

Vascularity still through the roof. Got have those tunes, burn though those workouts

Good arms and shoulders in those pics, the shape and pump both stand out. @ifbbpromusclegirl you look amazing sister!

Leg setup looks solid, smart move keeping the seated curls 1st.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

Look at those delts and arms holy

You guyssssss thank you!

 

[stevesmi]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

@ifbbpromusclegirl wow incredible lean physique! good size on your frame. it is tremendous what you are doing!

 

[BeMe]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

Looking very full! Training to failure natty is nice cuz there's less risk of overdoing things and tearing tendons off bones.

I'm gonna check out those music recommendations. I like sad angry music. I'm a sucker for emo bands. Do you like MCR?

 

[Ulter]

Mid week 4 - recovery phase

Tuesday - legs, abs
Wednesday - chest, shoulders, abs

Daily supplements -
5iu SHOGUN growth hormone pre cardio
30 minutes fasted spin bike now instead of 40
30 mins spin bike post workout

I’ve been able to push really hard on leg day, not natty style. Being able to grind reps out and get real close to failure. I’ve been doing:
3 sets of squat press
3 sets of hack squats
then moving on to accessory movements legs extensions, curls etc.
I always do a seated leg curl - 2 hard sets before I go to my first movement.
I used to do 4 sets each of the press and hack squats, but while I was in prep I dropped a set and I’ve been getting away with it ever since.

Ivy (doomsday) - the amity affliction
My most listened track right now. It makes me feel sad but real angry at the same time so perfect for those leg days tbh

Metroid - E town concrete for chest/delts tho
I attached some cool pics of that pump too x

3 sets of squat press and 3 sets of hack squats are really cool! keep up the good work on that. i thought you were gonna do 5 sets x5 @ifbbpromusclegirl