Approved Log Bodybuilding Growth Cycle Log with Team R&D Pharma

[willipede]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

 

[Panda22]

Nice start to the log @willipede !!

I’m interested to see more of your training post all those injuries/ops.

Stack looks on

 

[willipede]

I’m interested to see more of your training post all those injuries/ops.

Stack looks on

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

 

[LevButlerov]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

View attachment 184157

amazing start to your log @willipede love to see you on Team R&D @R&Dpharma actually the pics are interesting because i've seen this with clients before, but yours are very clean well done. Looking forward to your updates! EVO family support!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[codezz]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

Looks like ur dialling it I brother, u got this @willipede

 

[Allupfromhere]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

Fuck yeah brother helluva way to kick things off for this year. Love the detail and the approach, especially health and longevity being a priority. Looking foward to bouncing information and concepts of eachother throughout this year king..
Show em what ya made of

 

[Freki]

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

View attachment 184157

Butchers, bloody hell

All healed now?

Will be Following along mate

 

[Trenhead3cc]

Love your log already, so much information and detail. thank you for sharing it all

Look forward to following along

 

[Panda22]

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

View attachment 184157

Geeeze surgeons aren’t the most careful when it comes to stitching!!

Are these injuries from overtraining?

 

[stevesmi]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

@willipede you are a log machine. This is your fifth or sixth log and every single one of your logs is fantastic. This will be the same.

 

[waggat]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

Nice start to the new log mate!

Looking good in the photos. Meals look good too.

Leg workout looks good. Is that 5 plates for hack squats??!!

 

[Oracle911]

fantastic sir, shall be following,



wen10iu?<3

 

[Mobster]

One of the more recent ones I ended up in hospital 5 times last year for surgeries

Remind us about the surgeries

 

[willipede]

Fuck yeah brother helluva way to kick things off for this year. Love the detail and the approach, especially health and longevity being a priority. Looking foward to bouncing information and concepts of eachother throughout this year king..
Show em what ya made of

Cheers brother, keen to get stuck into it. Love watching the bros achieve their goals and put in the work.

Butchers, bloody hell

All healed now?

Will be Following along mate

Getting there, it took a long time to get this injured, so gonna take a long time to heal it.

Geeeze surgeons aren’t the most careful when it comes to stitching!!

Are these injuries from overtraining?

This was work related 10 years of being in a trade manual labour everyday caught up to me, pushed on as long as I could before one day I couldn't work at all.

@willipede you are a log machine. This is your fifth or sixth log and every single one of your logs is fantastic. This will be the same.

Hahaha you can call me Kenny Loggins. Appreciate that bro

Nice start to the new log mate!

Looking good in the photos. Meals look good too.

Leg workout looks good. Is that 5 plates for hack squats??!!

Yes brother 5 plates, its heavy as fuck hahaha I dont plan on pushing any higher just try to build on the reps

One of the more recent ones I ended up in hospital 5 times last year for surgeries

Remind us about the surgeries

So start of the year I had tonsils out and nose fixed up, shocking surgery but fixed up the majority of my sleep apnoea.

Then I had bilateral ulnar nerve transposition and decompression. And carpal tunnel release in both wrists

 

[stevesmi]

Hahaha you can call me Kenny Loggins. Appreciate that bro

haha that is funny

 

[ceo]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

Bros, this is a good workout and your physique is really getting improved each time you start along. Is better than the last @willipede

 

[Ulter]

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

View attachment 184157

Wow those surgeries are crazy looking. @willipede definitely squeamish for sure. I'm sure it hurt like hell after it was done.

 

[ROIDDERS]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

@willipede tremendous job posting up these food pictures. You're making me hungry. It all looks so clean and delicious.

 

[2Thick]

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

View attachment 184157

Definitely I'm squeamish but it's good to see you post that in case everyone has to deal with the same injury. This way they'll know what to expect. @willipede

 

[willipede]

Touchdown!!!​

The lovely @R&Dpharma gear has arrived. Have never had a parcel arrive so quick in my life. (It must be a sign from the anabolic gods)

Bloods will be done 4 weeks from today

Ancillaries​

10mg Aromasin eod
5mg Cialis daily
500mg metformin xr daily
1mg mots-c daily
600mg inj carnitine pre-wo lower sessions
50mg slupp332 training days
300mg Inj glutathione 2x pw
"KLOW" peptide stack daily

The Training​

Ill happily share my own training and mobility & activation exercises for anyone that might take some inspiration. Note everything is pretty specific to my needs but this would still be a great pretty good program for anyone with similar goals.

I took some inspiration on my upper body rehab program from one of lads on ugloz which was quite helpful.

Upper body rehab/activations

More to come...​

 

[R.AP]

Touchdown!!!​

The lovely @R&Dpharma gear has arrived. Have never had a parcel arrive so quick in my life. (It must be a sign from the anabolic gods)

Bloods will be done 4 weeks from today

View attachment 185290
View attachment 185291

Ancillaries​

10mg Aromasin eod
5mg Cialis daily
500mg metformin xr daily
1mg mots-c daily
600mg inj carnitine pre-wo lower sessions
50mg slupp332 training days
300mg Inj glutathione 2x pw
"KLOW" peptide stack daily

The Training​

Ill happily share my own training and mobility & activation exercises for anyone that might take some inspiration. Note everything is pretty specific to my needs but this would still be a great pretty good program for anyone with similar goals.

I took some inspiration on my upper body rehab program from one of lads on ugloz which was quite helpful.

View attachment 185261

View attachment 185262
Upper body rehab/activations
View attachment 185263

More to come...​

Beautifully formatted brother

 

[ballin2504]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

View attachment 184061

View attachment 184075

View attachment 184076

View attachment 184085

View attachment 184083

Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

@willipede I’ll be following along brother. Always enjoy your logs

 

[RoySimpson]

New Cycle - Lucky enough to be sponsored by the OG @R&Dpharma

The Cycle Plan​

This will change if needed as time goes on, variables change etc. But this is the initial plan. Ive been running the test for at 520mg for about 8 weeks.

Self Coached - training & nutrition
PEDs
Test e @ 520mg > 630mg >(possible 700mg)
Npp @0 > 70mg
Primo @ 100mg & 350mg mast e (pulled from my doomsday stash not r&d label)

+5iu gh daily
10mg aromasin eod
 

Will post up some touchdowns on arrival.​

Test will be increasing to 630mg pw using a mix of R&D test e 250 (0.2mL) and test 400 (0.1mL) daily

This will only be after NPP has fully saturated which will be going in straight away

Aromasin has been increased from 10mg e3d to 10mg eod to bring e2 down from 280pmol/L with the target being ~180pmol/L

Blood work will be done again when npp peaks & to asses if e2 management is enough
Current Physique @94.3kg

View attachment 184024
View attachment 184025
View attachment 184102

The Goal​

This cycle is focused growth, building as much lean muscle mass before prepping for NPC/Ifbb season C. So im giving myself ~16 weeks, then time for health phase before going into prep.

I will be making sure not put on any unnecessary bf that will need to come off later.

Background​

Ive been training a long time, a few of you would have seen my logs. One of the more recent ones I ended up in hospital 5 times last year for surgeries

I have a strong focus on rehabilitation, health and longevity.

So you might see me do things a little differently than the straight out bodybuilder style.

Im a PT and studying as a nutritionist. With aspirations to coach male & female competitors one day.

Nutrition​

You'll see me eat a very clean diet, even whilst pushing food this high. Now i dont consider myself a big guy, but I do infact have quite high maintenance calories.

These macros should have me in a 200-300 surplus (although weight has been pretty stable lately). Achieved mostly with wholefoods, low saturated fats and utilising calorie dense carbs where needed.

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Training​

My training consists of a modified upper/lower. I have a focus for each session e.g. chest focus, but I will include other upper body exercises for various reasons (frequency etc.)

Heres an example of today's quads session

View attachment 184082

@willipede Looking great bro! Should post more about the recovery from your injury!

 

[willipede]

Supplements + peptides​

Everything in here is for good reason and has intent and reason behind it. Its taken me a long time to put together this very individualised supplement stack to support all of my needs

There is a lot of overlaps between categories but just a rough idea.

General health

• 2000iu vitamin d3 +k2
• Methylated b-complex
• + 1000mcg methyl b12
• + 50mg p5p
• 200mcg selenium
• 10g creatine
• 2g TMG

Digestion

• mybrainco gut repair formula
• zinc l carnosene
• Bovine colostrum
• Betaine + pepsin

Antioxidans & anti inflammatory

• 1000mg NAC
• 500mg vitamin C - 2x daily
• 500mg curcumin - 2x daily
• 200iu vitamin e - (as mixed tocopherols)
• 900mg hepapro (phosphatidylcholine )
• 250mg quecertin - 2x daily
• 300mg Injectable glutathione 2x pw

Lipid support

• 2000fu nattokinase - 2x daily
• Algae Omega 3's - (400mg dha/ 200 epa)
• Medication - 500mg metformin XR

Mental clarity

• 500mg l-tyrosine
• Prescribed vyvanse - as needed
• Injectable 500mcg SEMAX - as needed
• Injectable 250mcg SELANK - as needed

Sexual & prostate health

• 320mg saw palmetto extract
• 500mg stinging nettle
• 500mg cranberry extract
• 5mg cialis

Sleep

• 1mg melatonin
• Injectable 500mcg DSIP - as needed

Mitochondrial upregulation & support

• 1mg mots-c - training days
• 50mg slu-pp-332 - training days
• 20mg NAD+

Recovery & healing (injectable peptides)

• 500mcg bpc-157
• 250mcg tb500
• 500mcg KPV
• 3.33mg GHK-CU

Back day!​

Had my first pin of @R&Dpharma test 250 and NPP as expected it went in like butter

Solid back day, meal preps sorted. Trying to get life organised and keep growing

Feeling slightly better since increasing aromasin frequency to 10mg eod.

 

[LevButlerov]

Supplements + peptides​

Everything in here is for good reason and has intent and reason behind it. Its taken me a long time to put together this very individualised supplement stack to support all of my needs

There is a lot of overlaps between categories but just a rough idea.

General health

• 2000iu vitamin d3 +k2
• Methylated b-complex
• + 1000mcg methyl b12
• + 50mg p5p
• 200mcg selenium
• 10g creatine
• 2g TMG

Digestion

• mybrainco gut repair formula
• zinc l carnosene
• Bovine colostrum
• Betaine + pepsin

Antioxidans & anti inflammatory

• 1000mg NAC
• 500mg vitamin C - 2x daily
• 500mg curcumin - 2x daily
• 200iu vitamin e - (as mixed tocopherols)
• 900mg hepapro (phosphatidylcholine )
• 250mg quecertin - 2x daily
• 300mg Injectable glutathione 2x pw

Lipid support

• 2000fu nattokinase - 2x daily
• Algae Omega 3's - (400mg dha/ 200 epa)
• Medication - 500mg metformin XR

Mental clarity

• 500mg l-tyrosine
• Prescribed vyvanse - as needed
• Injectable 500mcg SEMAX - as needed
• Injectable 250mcg SELANK - as needed

Sexual & prostate health

• 320mg saw palmetto extract
• 500mg stinging nettle
• 500mg cranberry extract
• 5mg cialis

Sleep

• 1mg melatonin
• Injectable 500mcg DSIP - as needed

Mitochondrial upregulation & support

• 1mg mots-c - training days
• 50mg slu-pp-332 - training days
• 20mg NAD+

Recovery & healing (injectable peptides)

• 500mcg bpc-157
• 250mcg tb500
• 500mcg KPV
• 3.33mg GHK-CU

Back day!​

Had my first pin of @R&Dpharma test 250 and NPP as expected it went in like butter

Solid back day, meal preps sorted. Trying to get life organised and keep growing

Feeling slightly better since increasing aromasin frequency to 10mg eod.

View attachment 185838
View attachment 185839

big wide back stay strong on training

 

[willipede]

Update: Hamstrings & meal changes​

Solid hamstring session, absolutely cooked by the end, really pushed myself today

Also fine tuned meal plan to help with food volume. In my yoghurt meal ive swapped out the cocopops for honey. (Now yog, blueberry, honey)

And added a second smoothie, coconut water, acai, raspberries, strawberry, whey, colostrum, collagen, honey and almond butter

 

[Alice_In_Ironland]

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

View attachment 184157

Ooft upper limb post surgical recovery is no fun (I used to work in an upper limb rehab clinic). How is the recovery/ scarring looking? I used to always have my patients massage areas of scar tissue around joint creases (like the wrists) with silicone based gel, because it’s an area that is very prone to contracture because of all the movement. The silicon gel really goes the extra mile for softening/ hydrating the tissue and supporting collagen synthesis.

 

[Alice_In_Ironland]

Touchdown!!!​

The lovely @R&Dpharma gear has arrived. Have never had a parcel arrive so quick in my life. (It must be a sign from the anabolic gods)

Bloods will be done 4 weeks from today

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Ancillaries​

10mg Aromasin eod
5mg Cialis daily
500mg metformin xr daily
1mg mots-c daily
600mg inj carnitine pre-wo lower sessions
50mg slupp332 training days
300mg Inj glutathione 2x pw
"KLOW" peptide stack daily

The Training​

Ill happily share my own training and mobility & activation exercises for anyone that might take some inspiration. Note everything is pretty specific to my needs but this would still be a great pretty good program for anyone with similar goals.

I took some inspiration on my upper body rehab program from one of lads on ugloz which was quite helpful.

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Upper body rehab/activations
View attachment 185263

More to come...​

I love this lower body mobility routine. I do a similar routine with many of these stretches every morning (& have been doing so for over two years) & I swear by it - helps so much with recovery & training performance. You don’t want tight hip flexors or quads to be the factors limiting your ROM, & by extension training performance. It eventually moves through the chain and strains the knees and lower back, where injuries tend to happen. I now have a yoga mat, some foam blocks, and a strap at home so I can make it fit my schedule everyday if I don’t have much time at the gym. It’ll pay dividends if you keep at it consistently

 

[willipede]

Ooft upper limb post surgical recovery is no fun (I used to work in an upper limb rehab clinic). How is the recovery/ scarring looking? I used to always have my patients massage areas of scar tissue around joint creases (like the wrists) with silicone based gel, because it’s an area that is very prone to contracture because of all the movement. The silicon gel really goes the extra mile for softening/ hydrating the tissue and supporting collagen synthesis.

The scars themselves have been healing up great. Really softening up especially in the wrists/palms

My recovery is now mainly priotising the nerve health and improving the limited ROM

I love this lower body mobility routine. I do a similar routine with many of these stretches every morning (& have been doing so for over two years) & I swear by it - helps so much with recovery & training performance. You don’t want tight hip flexors or quads to be the factors limiting your ROM, & by extension training performance. It eventually moves through the chain and strains the knees and lower back, where injuries tend to happen. I now have a yoga mat, some foam blocks, and a strap at home so I can make it fit my schedule everyday if I don’t have much time at the gym. It’ll pay dividends if you keep at it consistently

This has been a game changer for me, after a lifetime of being in pain, aching and no mobility its great how much ive improved but still a long way to go.

Hip flexors are absolutely cooked and have been neglected with all the other issues taking priority, but now its their turn. I have about 10° of internal rotation, so ill be doing alot of 90/90s and sitting on the floor

 

[LevButlerov]

Update: Hamstrings & meal changes​

Solid hamstring session, absolutely cooked by the end, really pushed myself today

Also fine tuned meal plan to help with food volume. In my yoghurt meal ive swapped out the cocopops for honey. (Now yog, blueberry, honey)

And added a second smoothie, coconut water, acai, raspberries, strawberry, whey, colostrum, collagen, honey and almond butter

View attachment 186423

View attachment 186424

yogurt for cocoa puffs? how do you feel after?

 

[willipede]

yogurt for cocoa puffs? how do you feel after?

I used to have cocopops on top of Greek yoghurt and blueberries for the added carbs.

But ive got and reduced that food volume even more, now having yogurt, berries and honey

 

[Pigsy]

Late to the party, will be following your new log

 

[LevButlerov]

I used to have cocopops on top of Greek yoghurt and blueberries for the added carbs.

But ive got and reduced that food volume even more, now having yogurt, berries and honey

you're going real low cal you mean?

 

[willipede]

you're going real low cal you mean?

Nope real high calories ~5000kcal. Reducing that food volume of that meal allowed me to fit in another smoothie. So overall a increase in food

 

[LevButlerov]

Nope real high calories ~5000kcal. Reducing that food volume of that meal allowed me to fit in another smoothie. So overall a increase in food

thats awesome stay high

 

[willipede]

Late to the party, will be following your new log

Good to have the big pig arrive, better late than never

thats awesome stay high

Thats the plan, doing my best to keep the food consistent and meal prep up to date.

 

[LevButlerov]

Thats the plan, doing my best to keep the food consistent and meal prep up to date.

perfect

 

[BeMe]

The scars themselves have been healing up great. Really softening up especially in the wrists/palms

My recovery is now mainly priotising the nerve health and improving the limited ROM

View attachment 186551


This has been a game changer for me, after a lifetime of being in pain, aching and no mobility its great how much ive improved but still a long way to go.

Hip flexors are absolutely cooked and have been neglected with all the other issues taking priority, but now its their turn. I have about 10° of internal rotation, so ill be doing alot of 90/90s and sitting on the floor

Scars are healing up nicely. The one on your left palm looks really good.

U got the consistency locked in with everything so the mobility is just a matter of time.

 

[willipede]

Scars are healing up nicely. The one on your left palm looks really good.

U got the consistency locked in with everything so the mobility is just a matter of time.

Thats it brother, just got to stay consistent. Monitor improvements and if recovery plateaus look at what can be changed/adjusted

 

[willipede]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

 

[LevButlerov]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

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you look amazing at 94kgs really big and lean love the chest and arms and shoulders!

 

[BeMe]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

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Looking great bro. Your biceps looks like it's full of synthol is that side chest its so big lol. Like doesn't even look real it's freaky.

I bet you gotta eat so many meals to get your calories in cuz you're eating all whole foods. Its tough finding the time to eat that much.

 

[willipede]

you look amazing at 94kgs really big and lean love the chest and arms and shoulders!

Cheers bro, definitely getting there. Really happy with the way the shoulders have been improving.

Id love if my legs changed that quickly but i think its just a matter of time.

Looking great bro. Your biceps looks like it's full of synthol is that side chest its so big lol. Like doesn't even look real it's freaky.

I bet you gotta eat so many meals to get your calories in cuz you're eating all whole foods. Its tough finding the time to eat that much.

Hahaha bro, thats the best compliment hahaha, yeah non stop eating every 2hrs pretty much if not more from the time I wake up

Im lucky working from home a couple days a week really helps me stay on top of things. Couldn't do it if I was still in a trade

 

[willipede]

Advice for comp & weight cap.​

Actual stats 176.4cm, current weight @94.3kg > planning to push over the next few months.

So after doing some more looking into the rules of npc/ifbb classic physique comp i realised i might have been looking at the npc worldwide instead of ifbb australia.

My actual weight cap = 87kg.

My question, how much should I expect to lose in prep, with stage conditioning will I easily come under the cap?

 

[Mobster]

On posing... practice...practice...practice... and practice some more

 

[willipede]

On posing... practice...practice...practice... and practice some more

100% its something ive slowly been allowing time for, planning to go get a bit of coaching as well

Comp will be September so im making sure I leave plenty of time to improve

 

[stevesmi]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

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@willipede nice job on these posing pictures. Noticing the change is coming. Upper body is looking sensational.

 

[ceo]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

View attachment 187166

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Bros, you looking fantastic! Wow biceps looking bigger and bigger. You gonna poke someone's eye out when you flex. @willipede

 

[Ulter]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

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Really nice job on this. @willipede the muscles are looking terrific. I give you a lot of credit.

 

[ROIDDERS]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

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@willipede looking great on the posing routine. Keep working those legs as well. Don't forget to really build those up; your upper body will pay off.

 

[2Thick]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

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Outstanding job on this. The physique is looking extremely strong, chiseled, and ripped. @willipede

 

[LevButlerov]

Cheers bro, definitely getting there. Really happy with the way the shoulders have been improving.

Id love if my legs changed that quickly but i think its just a matter of time.

you're really looking amazing and your legs look better from before imo @willipede

 

[LevButlerov]

Advice for comp & weight cap.​

Actual stats 176.4cm, current weight @94.3kg > planning to push over the next few months.

So after doing some more looking into the rules of npc/ifbb classic physique comp i realised i might have been looking at the npc worldwide instead of ifbb australia.

My actual weight cap = 87kg.

My question, how much should I expect to lose in prep, with stage conditioning will I easily come under the cap?



View attachment 187352

weight loss is hard I would aim for the cap best you can and see if you can go under

 

[Oracle911]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

View attachment 187166

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bruh your still lean even at 94, unreal, your metabolism is next level haha

 

[willipede]

@willipede nice job on these posing pictures. Noticing the change is coming. Upper body is looking sensational.

Posing has been slowly improving albeit slow, as lots other things taking priority at the moment.

Bros, you looking fantastic! Wow biceps looking bigger and bigger. You gonna poke someone's eye out when you flex. @willipede

Hahahaha thats the goal, just keep eating spinach like popeye

Really nice job on this. @willipede the muscles are looking terrific. I give you a lot of credit.

Cheers brother quite fast but steady progress now that bodybuilding and all aspects have consumed my life

@willipede looking great on the posing routine. Keep working those legs as well. Don't forget to really build those up; your upper body will pay off.

Posing is definitely getting better than previous, got to learn how to tie it all together.

I feel like my legs need development but are quite solid, its just my posing needs work to show them properly

 

[willipede]

Outstanding job on this. The physique is looking extremely strong, chiseled, and ripped. @willipede

Definitely improving, I can see changes in the upper back and shoulders developing. Just need to continue improving the quads.

you're really looking amazing and your legs look better from before imo @willipede

Cheers brother, I think so too. They are improving, hamstrings more developed and thicker from the side.

Continuing to focus on bringing quads up to balance the physique

weight loss is hard I would aim for the cap best you can and see if you can go under

Yes, ive had a bit of confusion npc worldwide weight cap = 91.6kg, ifbb Australia's website stating 87kg weight cap

bruh your still lean even at 94, unreal, your metabolism is next level haha

Hahaha getting there, don't plan on getting too heavy but recomping wouldnt be bad either

 

[willipede]

Quad focus session​

Had to push through today, alot of lethargy think i had a shit sleep last night. Got a call from the ENT so will be good to get another look at the nose, potentially improve some sleep apnoea

Decent session a bit more volume, lowered the weight a bit and strived for deeper ROM

 

[LevButlerov]

Yes, ive had a bit of confusion npc worldwide weight cap = 91.6kg, ifbb Australia's website stating 87kg weight cap

you're better off with smaller caps

 

[LevButlerov]

Quad focus session​

Had to push through today, alot of lethargy think i had a shit sleep last night. Got a call from the ENT so will be good to get another look at the nose, potentially improve some sleep apnoea

Decent session a bit more volume, lowered the weight a bit and strived for deeper ROM

View attachment 188021

Good quad work

 

[stevesmi]

Posing has been slowly improving albeit slow, as lots other things taking priority at the moment.

I like it

 

[2Thick]

Definitely improving, I can see changes in the upper back and shoulders developing. Just need to continue improving the quads.

That's what we like to see right there.

 

[ROIDDERS]

Posing is definitely getting better than previous, got to learn how to tie it all together.

I feel like my legs need development but are quite solid, its just my posing needs work to show them properly

That's what we love to see.

 

[Ulter]

Cheers brother quite fast but steady progress now that bodybuilding and all aspects have consumed my life

Well that's good to hear. We like to hear that you found something you enjoy. It's the same with me.

 

[ceo]

Hahahaha thats the goal, just keep eating spinach like popeye

Bros, Popeye definitely builds big muscles on the spinach haha.

 

[RoySimpson]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

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@willipede Looking great bro! Awesome update!

 

[ballin2504]

Weekly check-in - 94.2kg​

Felt like i made good progress this week, just need to work on a bit of time management so i can continue prepping meals and getting them in on time. Weight slightly down this week.

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
Food
~4800-5000kcal, this week a couple days have gone under calories due to work and life commitments.

Im working on improving meal compliance this week.

View attachment 187166

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@willipede biceps are popping man. Physique is coming in nicely! Keep up the good work

 

[willipede]

Chest day -​

Been feeling a bit less brainfog, I think ive gotten the aromasin dosage better and increased the frequency/dose on the glutathione shots now doing 600mg e3d for a total of 1400mg pw

 

[Tiger Salman Khan]

Chest day -​

Been feeling a bit less brainfog, I think ive gotten the aromasin dosage better and increased the frequency/dose on the glutathione shots now doing 600mg e3d for a total of 1400mg pw


View attachment 189260

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@willipede looking strong.......

 

[Allupfromhere]

Chest day -​

Been feeling a bit less brainfog, I think ive gotten the aromasin dosage better and increased the frequency/dose on the glutathione shots now doing 600mg e3d for a total of 1400mg pw


View attachment 189260

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Booooomm

 

[willipede]

Update - diet, fatigue & back session.​

Took a rest day yesterday from training as well as from pushing high cals, was feeling a bit fatigued and bit of GI discomfort.

Felt much better this morning, still struggling to hit my cals, I ended up adding 50g carb powder to my smoothie which I think is a good move to help reduce food volume and GI distress.

I have ordered some oral bpc, so going to add this in, take rest days as needed and only push the food when tolerated.

Back session.​

 

[LevButlerov]

Chest day -​

Been feeling a bit less brainfog, I think ive gotten the aromasin dosage better and increased the frequency/dose on the glutathione shots now doing 600mg e3d for a total of 1400mg pw


View attachment 189260

View attachment 189261

Update - diet, fatigue & back session.​

Took a rest day yesterday from training as well as from pushing high cals, was feeling a bit fatigued and bit of GI discomfort.

Felt much better this morning, still struggling to hit my cals, I ended up adding 50g carb powder to my smoothie which I think is a good move to help reduce food volume and GI distress.

I have ordered some oral bpc, so going to add this in, take rest days as needed and only push the food when tolerated.

Back session.​

View attachment 190458

missed your amazing side chest pose just saw it, thick! and big support for chin ups WIN! @willipede
have you added digestive aids? you mentioned digestive issues a few times

 

[willipede]

missed your amazing side chest pose just saw it, thick! and big support for chin ups WIN! @willipede
have you added digestive aids? you mentioned digestive issues a few times

Digestion has been a long term battle for me, learning what foods do and dont work.

I had it in a really good spot, healed tolerating high foods but the damage from all the repeated bouts IV antibiotics over last year due to the 5 hospital visits. Also i notice that stress has an effect on my gut health

I do what I can but its a slow process, I feel like the quality of my foods are good, quantities can be an issue. I have quite a thought out GI support protocol

But definitely could use some oral bpc to help. (This is what had really helped me in the past, in combination with my other efforts)

GI Support protocol​

Step 1. Avoid inflammatory foods - for me this looks like
A) no fish, seafood, shellfish
B) no high fodmap foods, especially garlic, onion, things like banana set me off, peas. Theres quite a list of foods I avoid
C) no pasta, no pre-packaged meals, no take away (if i havent made it, im not eating it)

Step 2. Digestive Aids & supplements
A) mybrainco gut repair formula - ingredients in picture below
B) zinc carnosene
C) Bovine colostrum
D) Betaine HCL + pepsin (not regularly)
E) iberogast (as needed occasional use to reduce bloating, indigestion symptoms)
F) Will be adding 500mcg oral bpc-157 2x per day as soon as it arrives

 

[LevButlerov]

Digestion has been a long term battle for me, learning what foods do and dont work.

I had it in a really good spot, healed tolerating high foods but the damage from all the repeated bouts IV antibiotics over last year due to the 5 hospital visits. Also i notice that stress has an effect on my gut health

I do what I can but its a slow process, I feel like the quality of my foods are good, quantities can be an issue. I have quite a thought out GI support protocol

But definitely could use some oral bpc to help. (This is what had really helped me in the past, in combination with my other efforts)

GI Support protocol​

Step 1. Avoid inflammatory foods - for me this looks like
A) no fish, seafood, shellfish
B) no high fodmap foods, especially garlic, onion, things like banana set me off, peas. Theres quite a list of foods I avoid
C) no pasta, no pre-packaged meals, no take away (if i havent made it, im not eating it)

Step 2. Digestive Aids & supplements
A) mybrainco gut repair formula - ingredients in picture below
B) zinc carnosene
C) Bovine colostrum
D) Betaine HCL + pepsin (not regularly)
E) iberogast (as needed occasional use to reduce bloating, indigestion symptoms)
F) Will be adding 500mcg oral bpc-157 2x per day as soon as it arrives

how much probiotics do you take ed? how much digestive enzymes? how much psyllium husk? @willipede

 

[willipede]

how much probiotics do you take ed? how much digestive enzymes? how much psyllium husk? @willipede

I take PHGG as its better tolerated than psyllium husk.

And 7 billion cfu from supplementing

 

[LevButlerov]

I take PHGG as its better tolerated than psyllium husk.

And 7 billion cfu from supplementing

I've used PHGG with some clients who had digestive issues, you can't tolerate psyllium? @willipede
and no digestive enzymes?

 

[willipede]

I've used PHGG with some clients who had digestive issues, you can't tolerate psyllium? @willipede
and no digestive enzymes?

I was doing a complete digestive enzymes supplement but didn't notice any changes

I have betaine + pepsin here but I dont think its an issue breaking down the food

 

[willipede]

Discount Code for anyone following the log.​

 

[willipede]

Week 2 check-in. 94.0kg​

Physique feels like its still making positive changes even though weight is down, im not super concerned at this stage and i dont mind the bit of rest from pushing meals so hard, happy to recomp a little then can push again in a week or so

BP - 127/64

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
- Use code: willipede10 for 10% @R&Dpharma
 Peds
This week im feeling positive effects from the NPP, also libido and mood/drive increased which i attribute to the aromasin but also NPP in the past everytime ive added nandrolone I get some increase in libido.
Whoop
After talking with @BeMe a little while back, ive been convinced to try out a whoop, so ive ordered the peak 5.0 I think
Im hoping some better tracking should hopefully help me monitor and log changes to environmental factors/ diet etc even better

Training
The training has been going really well, although im definitely feeling a need for extra rest days where i normally wouldn't, it usually comes around by the time I get to my hamstring focused session.

Possibly due to the increased intensity but also got some life stresses happening atm so could be a combination

Nutrition
The meal plan has been slightly modified, once i track these new changes ill add them up to the log. Not 100% sure where my cals are currently sitting.

 

[Allupfromhere]

Week 2 check-in. 94.0kg​

Physique feels like its still making positive changes even though weight is down, im not super concerned at this stage and i dont mind the bit of rest from pushing meals so hard, happy to recomp a little then can push again in a week or so

BP - 127/64

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
- Use code: willipede10 for 10% @R&Dpharma
 Peds
This week im feeling positive effects from the NPP, also libido and mood/drive increased which i attribute to the aromasin but also NPP in the past everytime ive added nandrolone I get some increase in libido.
Whoop
After talking with @BeMe a little while back, ive been convinced to try out a whoop, so ive ordered the peak 5.0 I think
Im hoping some better tracking should hopefully help me monitor and log changes to environmental factors/ diet etc even better

Training
The training has been going really well, although im definitely feeling a need for extra rest days where i normally wouldn't, it usually comes around by the time I get to my hamstring focused session.

Possibly due to the increased intensity but also got some life stresses happening atm so could be a combination

Nutrition
The meal plan has been slightly modified, once i track these new changes ill add them up to the log. Not 100% sure where my cals are currently sitting.

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Nice detail to the update brother! Very keen to implement the npp myself.
Front abdominal and the double looking killer bro, looking lethal as progress continues!
Keen to see where the new macros are at, i know your an eating machine haha

 

[LevButlerov]

I was doing a complete digestive enzymes supplement but didn't notice any changes

I have betaine + pepsin here but I dont think its an issue breaking down the food

Have you tried it with each meal for a whole week? digestive enzymes @willipede

 

[LevButlerov]

Discount Code for anyone following the log.​

View attachment 190933

thanks for the @R&Dpharma Team R&D discount!

 

[LevButlerov]

Week 2 check-in. 94.0kg​

Physique feels like its still making positive changes even though weight is down, im not super concerned at this stage and i dont mind the bit of rest from pushing meals so hard, happy to recomp a little then can push again in a week or so

BP - 127/64

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
- Use code: willipede10 for 10% @R&Dpharma
 Peds
This week im feeling positive effects from the NPP, also libido and mood/drive increased which i attribute to the aromasin but also NPP in the past everytime ive added nandrolone I get some increase in libido.
Whoop
After talking with @BeMe a little while back, ive been convinced to try out a whoop, so ive ordered the peak 5.0 I think
Im hoping some better tracking should hopefully help me monitor and log changes to environmental factors/ diet etc even better

Training
The training has been going really well, although im definitely feeling a need for extra rest days where i normally wouldn't, it usually comes around by the time I get to my hamstring focused session.

Possibly due to the increased intensity but also got some life stresses happening atm so could be a combination

Nutrition
The meal plan has been slightly modified, once i track these new changes ill add them up to the log. Not 100% sure where my cals are currently sitting.

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Good back size wide and love the arms @willipede you're looking amazing at your weight!

@HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Alice_In_Ironland]

Week 2 check-in. 94.0kg​

Physique feels like its still making positive changes even though weight is down, im not super concerned at this stage and i dont mind the bit of rest from pushing meals so hard, happy to recomp a little then can push again in a week or so

BP - 127/64

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
- Use code: willipede10 for 10% @R&Dpharma
 Peds
This week im feeling positive effects from the NPP, also libido and mood/drive increased which i attribute to the aromasin but also NPP in the past everytime ive added nandrolone I get some increase in libido.
Whoop
After talking with @BeMe a little while back, ive been convinced to try out a whoop, so ive ordered the peak 5.0 I think
Im hoping some better tracking should hopefully help me monitor and log changes to environmental factors/ diet etc even better

Training
The training has been going really well, although im definitely feeling a need for extra rest days where i normally wouldn't, it usually comes around by the time I get to my hamstring focused session.

Possibly due to the increased intensity but also got some life stresses happening atm so could be a combination

Nutrition
The meal plan has been slightly modified, once i track these new changes ill add them up to the log. Not 100% sure where my cals are currently sitting.

View attachment 191138

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Sometimes the training de-load or additional rest days can assist digestion. I know when systemic fatigue gets too high for me, my digestion worsens, even if no changes to nutrition. I think it’s a good shout cutting out some of those foods you listed which you know trigger poor digestion. Especially the processed foods - I truely believe that many of the preservatives, emulsifiers, gums/ thickeners in just about everything these days wreck havoc on the gut.

 

[HarleyGuy]

Its actually been going really quite well, just have to use smart exercise selection.

I do have extensive stretching/activation routines done before every upper/lower session.

Hope you aren't squeamish hahaha here's my ops, both ulnar nerves and both wrist carpal tunnel decompression

View attachment 184157

Hell ya I love this! Whoever sewed you up did it so tight it's gonna end up pretty dark when it heals. That's more of an on the fly sew job on your palm in the last pic LOL. The rest look good though thanks for posting!

 

[HarleyGuy]

Week 2 check-in. 94.0kg​

Physique feels like its still making positive changes even though weight is down, im not super concerned at this stage and i dont mind the bit of rest from pushing meals so hard, happy to recomp a little then can push again in a week or so

BP - 127/64

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
- Use code: willipede10 for 10% @R&Dpharma
 Peds
This week im feeling positive effects from the NPP, also libido and mood/drive increased which i attribute to the aromasin but also NPP in the past everytime ive added nandrolone I get some increase in libido.
Whoop
After talking with @BeMe a little while back, ive been convinced to try out a whoop, so ive ordered the peak 5.0 I think
Im hoping some better tracking should hopefully help me monitor and log changes to environmental factors/ diet etc even better

Training
The training has been going really well, although im definitely feeling a need for extra rest days where i normally wouldn't, it usually comes around by the time I get to my hamstring focused session.

Possibly due to the increased intensity but also got some life stresses happening atm so could be a combination

Nutrition
The meal plan has been slightly modified, once i track these new changes ill add them up to the log. Not 100% sure where my cals are currently sitting.

View attachment 191138

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Great log, great detail, amazing food volume and clearly dedication here! Amazing

The scars themselves have been healing up great. Really softening up especially in the wrists/palms

That one palm looks healed up better than the other, I called it LOL.

 

[waggat]

Week 2 check-in. 94.0kg​

Physique feels like its still making positive changes even though weight is down, im not super concerned at this stage and i dont mind the bit of rest from pushing meals so hard, happy to recomp a little then can push again in a week or so

BP - 127/64

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
- Use code: willipede10 for 10% @R&Dpharma
 Peds
This week im feeling positive effects from the NPP, also libido and mood/drive increased which i attribute to the aromasin but also NPP in the past everytime ive added nandrolone I get some increase in libido.
Whoop
After talking with @BeMe a little while back, ive been convinced to try out a whoop, so ive ordered the peak 5.0 I think
Im hoping some better tracking should hopefully help me monitor and log changes to environmental factors/ diet etc even better

Training
The training has been going really well, although im definitely feeling a need for extra rest days where i normally wouldn't, it usually comes around by the time I get to my hamstring focused session.

Possibly due to the increased intensity but also got some life stresses happening atm so could be a combination

Nutrition
The meal plan has been slightly modified, once i track these new changes ill add them up to the log. Not 100% sure where my cals are currently sitting.

View attachment 191138

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Looking awesome mate! You have a very well balanced physique. The front and rear double bi shots are really good.

Interesting re NPP and libido. I see a lot of people say about running Proviron with NPP/Deca to counteract the mood / libido stuff.

The Whoop bands sound/look awesome hey.

 

[willipede]

Nice detail to the update brother! Very keen to implement the npp myself.
Front abdominal and the double looking killer bro, looking lethal as progress continues!
Keen to see where the new macros are at, i know your an eating machine haha

Cheers bro, i strive to be as detailed orientated as you.

Physique is definitely moving in the right direction, feeling like the quads are lacking a little but I think they should improve with time

Ill post up the new meal plan below

Have you tried it with each meal for a whole week? digestive enzymes @willipede

I did for a little bit but it had betaine hcl as well and I found it was actually too acidic for me.

Sometimes the training de-load or additional rest days can assist digestion. I know when systemic fatigue gets too high for me, my digestion worsens, even if no changes to nutrition. I think it’s a good shout cutting out some of those foods you listed which you know trigger poor digestion. Especially the processed foods - I truely believe that many of the preservatives, emulsifiers, gums/ thickeners in just about everything these days wreck havoc on the gut.

The little rest really did help, I think its a fatigue problem as well as stress being a major factor for me with meal adherence, nausea etc.

Great log, great detail, amazing food volume and clearly dedication here! Amazing


That one palm looks healed up better than the other, I called it LOL.

Theyre coming along fantastic, just hoping they continue to improve back to the pre injury ability

Looking awesome mate! You have a very well balanced physique. The front and rear double bi shots are really good.

Interesting re NPP and libido. I see a lot of people say about running Proviron with NPP/Deca to counteract the mood / libido stuff.

The Whoop bands sound/look awesome hey.

Cheers brother appreciate that,

Hahaha yeah its a funny one, im actually the opposite to most regarding negative symptoms of nandrolone.

And yeah whoop looks good, im really interested in the sleep tracking

 

[willipede]

Updated meal plan.​

Lower food volume, higher cals
Some small but significant changes, now having 2 smoothies w/ 50g carb powder (feel great after consuming these, energy and digestion.

Within my yoghurt & blueberry meal, ive removed the cocopops and all protein powders (they have moved to smoothie #2) and added 50g honey to make up the carbs

Then smoothie #2 added an Acai based fruit smoothie again w/ 50g carb powder

This has allowed me to remove the rice thins, honey and nut butter which I was struggling to fit in, and reduced the volume of yoghurt Berry meal.

At the moment im getting much better meal adherance with these changes.

New Macros​

5068kcal​

Protein - 256g
Carbs - 693g
Fats - 147g
Most days I have been able to get this in, occasionally ill miss one meal on a rest day

 

[HarleyGuy]

Updated meal plan.​

Lower food volume, higher cals
Some small but significant changes, now having 2 smoothies w/ 50g carb powder (feel great after consuming these, energy and digestion.

Within my yoghurt & blueberry meal, ive removed the cocopops and all protein powders (they have moved to smoothie #2) and added 50g honey to make up the carbs

Then smoothie #2 added an Acai based fruit smoothie again w/ 50g carb powder

This has allowed me to remove the rice thins, honey and nut butter which I was struggling to fit in, and reduced the volume of yoghurt Berry meal.

At the moment im getting much better meal adherance with these changes.

New Macros​

5068kcal​

Protein - 256g
Carbs - 693g
Fats - 147g
Most days I have been able to get this in, occasionally ill miss one meal on a rest day


View attachment 191292

Macros and food choices are awesome. I love the oats and blueberries; you're also not afraid to keep the fat at a decent amount and that's working for you. Usually I'd say keep it closer to 100g but you seem to have this dialed in.

Theyre coming along fantastic, just hoping they continue to improve back to the pre injury ability

It needed to be done so give it time and don't over exert and you'll be good to go. Did you go peptide crazy at all post surgery?

 

[willipede]

Macros and food choices are awesome. I love the oats and blueberries; you're also not afraid to keep the fat at a decent amount and that's working for you. Usually I'd say keep it closer to 100g but you seem to have this dialed in.


It needed to be done so give it time and don't over exert and you'll be good to go. Did you go peptide crazy at all post surgery?

Thanks bro, yeah I did try the lower fats, but since shifting them higher ive been able to tolerate higher food as well as improving my lipids panels even whilst blasting

I did go a bit peptide crazy hahaha, 500mcg bpc, 3mg ghk-cu, 250mcg tb500, 500mcg kpv for about a year straight. Plus some gh and var

Also tried a few lesser known peptides but they didn't stay as I didn't notice any considerable improvements from them

 

[LevButlerov]

I did for a little bit but it had betaine hcl as well and I found it was actually too acidic for me.

consider other digestive enzymes too might help a lot

 

[BeMe]

Week 2 check-in. 94.0kg​

Physique feels like its still making positive changes even though weight is down, im not super concerned at this stage and i dont mind the bit of rest from pushing meals so hard, happy to recomp a little then can push again in a week or so

BP - 127/64

Peds are currently
Test e @ 525mg pw
Npp @ 70mg pw
Mast e @ 350mg pw
Primo @ 140mg
Hgh @ 5iu daily

Aromasin @10mg eod
- Use code: willipede10 for 10% @R&Dpharma
 Peds
This week im feeling positive effects from the NPP, also libido and mood/drive increased which i attribute to the aromasin but also NPP in the past everytime ive added nandrolone I get some increase in libido.
Whoop
After talking with @BeMe a little while back, ive been convinced to try out a whoop, so ive ordered the peak 5.0 I think
Im hoping some better tracking should hopefully help me monitor and log changes to environmental factors/ diet etc even better

Training
The training has been going really well, although im definitely feeling a need for extra rest days where i normally wouldn't, it usually comes around by the time I get to my hamstring focused session.

Possibly due to the increased intensity but also got some life stresses happening atm so could be a combination

Nutrition
The meal plan has been slightly modified, once i track these new changes ill add them up to the log. Not 100% sure where my cals are currently sitting.

View attachment 191138

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Bro you're gonna love the whoop. It's right up your alley. You're gonna nerd out so much on all the data it will be a dream come true for you.

You've been pushing the food? Hard to tell based off your physique. Still looking really on point.

Do you normally cycle your macros down and up week to week?

 

[willipede]

Hamstrings session, rest days, stress, gut health & whoop band!​

This hamstring day has been quite a struggle for me lately, ive had a go at trialling the SLDLs but I think ill be making some small changes to help with this day (especially now that I feel the hamstrings are up to speed and the effort could be better spent on some more quad work)

Training changes-
Ill be switching to a more well rounded session for my 2nd lower session of the week.

Reintroduce the v-squat, remove SLDLs and some tweaks to exercise order.

Rest, stress & diet
Gave myself a few days off training, life been really stressful and my sleep had been severely disturbed, im glad I took the time off instead trying to push through.

First day of really nailing my diet again getting in the 5000kcal was great, appetite is good.

Added 500mcg bpc-157 oral capsules, morning and night (total 1mg per day)
from @IRONCLAD LABS, already feels like its helping with GI health. Will really be able to tell more over the next month.

whoop -
also really happy with my whoop 5.0 arriving so quickly. Im really keen on tracking these sleep metrics and hoping it helps with actionable data to improve sleep quality, recovery and brain fog

 

[willipede]

consider other digestive enzymes too might help a lot

I have used a combination before, if this bpc doesnt resolve it within the month I think ill try them again

Bro you're gonna love the whoop. It's right up your alley. You're gonna nerd out so much on all the data it will be a dream come true for you.

You've been pushing the food? Hard to tell based off your physique. Still looking really on point.

Do you normally cycle your macros down and up week to week?

Yeah bro super keen, love data when It helps me make decisions to try and feel my best, especially after so many struggles my whole life. I really try my best, eat well, train, good sleep hygiene but sometimes things are still off

With this i might be able to get back to feeling my best instead of always just pushing through.

Yep trying my best to push the food, although sometimes with time management and GI discomfort things get a little complicated. Weight is down a little over the last couple weeks but not concerned still getting stronger.

The macro goal stays the same everyday, but I will make adjustments reactively. (If im running late ill allow a missed meal instead of staying up to jam food in late at night)

 

[willipede]

First night, whoop data - poor sleep as expected.​

Pretty standard sleep for me, woke up easily this morning although very sluggish, brain fog as usual. Starting to feel better around ~10am

It was interesting to see the 29 wake events, I thought this had improved after my first corrective surgery on my turbinates and tonsils. (Booked in to see ENT next month to see if anymore corrective surgery will help with breathing). Next stage will be a sleep study, then if needed im open to CPAP

Weather has been overcast here for most of the week, keeping lots of pollen trapped and aggrevating my allergies.

Sleep supps/meds at the moment consists of 1mg melatonin, 50mg norflex (muscle relaxant), 180mg telfast (antihistamine).

Have pretty much completely weaned myself off the targin now, with no regular use after long term use.

 

[LevButlerov]

I have used a combination before, if this bpc doesnt resolve it within the month I think ill try them again

lets hope it does resolve

 

[LevButlerov]

First night, whoop data - poor sleep as expected.​

Pretty standard sleep for me, woke up easily this morning although very sluggish, brain fog as usual. Starting to feel better around ~10am

It was interesting to see the 29 wake events, I thought this had improved after my first corrective surgery on my turbinates and tonsils. (Booked in to see ENT next month to see if anymore corrective surgery will help with breathing). Next stage will be a sleep study, then if needed im open to CPAP

Weather has been overcast here for most of the week, keeping lots of pollen trapped and aggrevating my allergies.

Sleep supps/meds at the moment consists of 1mg melatonin, 50mg norflex (muscle relaxant), 180mg telfast (antihistamine).

Have pretty much completely weaned myself off the targin now, with no regular use after long term use.



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you wake up during the night a lot?

 

[LevButlerov]

Hamstrings session, rest days, stress, gut health & whoop band!​

This hamstring day has been quite a struggle for me lately, ive had a go at trialling the SLDLs but I think ill be making some small changes to help with this day (especially now that I feel the hamstrings are up to speed and the effort could be better spent on some more quad work)

Training changes-
Ill be switching to a more well rounded session for my 2nd lower session of the week.

Reintroduce the v-squat, remove SLDLs and some tweaks to exercise order.

Rest, stress & diet
Gave myself a few days off training, life been really stressful and my sleep had been severely disturbed, im glad I took the time off instead trying to push through.

First day of really nailing my diet again getting in the 5000kcal was great, appetite is good.

Added 500mcg bpc-157 oral capsules, morning and night (total 1mg per day)
from @IRONCLAD LABS, already feels like its helping with GI health. Will really be able to tell more over the next month.

whoop -
also really happy with my whoop 5.0 arriving so quickly. Im really keen on tracking these sleep metrics and hoping it helps with actionable data to improve sleep quality, recovery and brain fog

View attachment 193156

View attachment 193160

nice BPC bottles there

 

[Panda22]

First night, whoop data - poor sleep as expected.​

Pretty standard sleep for me, woke up easily this morning although very sluggish, brain fog as usual. Starting to feel better around ~10am

It was interesting to see the 29 wake events, I thought this had improved after my first corrective surgery on my turbinates and tonsils. (Booked in to see ENT next month to see if anymore corrective surgery will help with breathing). Next stage will be a sleep study, then if needed im open to CPAP

Weather has been overcast here for most of the week, keeping lots of pollen trapped and aggrevating my allergies.

Sleep supps/meds at the moment consists of 1mg melatonin, 50mg norflex (muscle relaxant), 180mg telfast (antihistamine).

Have pretty much completely weaned myself off the targin now, with no regular use after long term use.



View attachment 193476
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So incredible you were able to ween yourself off the targin while having poor sleep - that must have been tough if you were long term using!!
Have you noticed any improvements in gut/mood/energy since being off it?

 

[willipede]

So incredible you were able to ween yourself off the targin while having poor sleep - that must have been tough if you were long term using!!
Have you noticed any improvements in gut/mood/energy since being off it?

Ive definitely noticed mood has improved for the most part.

It definitely dulls the senses, especially dopamine. I began feeling like I wasnt myself after a while (always got a smile on my face when im training, always cheerful when im there)

The things that used to make me happy no longer did so it was really hard. But without taking it I was in agonising pain so it was a necessary evil, but I was happy to be able to stop them as soon as I could tolerate that pain on my own.

At first they give you such a big rush of endorphins, make you feel on top of the world but after a while they kind of eat you up, even though I wasnt abusing them and using quite a low dose under medical supervision.