Approved Log Road to IFBB Training Cycle Log

[Tiger Salman Khan]

Fasted weight: 103.2
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: weight climbed up this week and quad measurements went up. That is the end of my cycle and I’ll be entering a health phase on 200 test e a week as well as 4iu of hgh and and I’ll start cutting finally. Got a kid due soon and don’t want to be cutting with little sleep so cut will start within 2 weeks after that.

Built by @R.AP
Sponsored by @shadow labs

@Trenstacles Legit update.....keep killing it......

 

[ballin2504]

Fasted weight: 103.2
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: weight climbed up this week and quad measurements went up. That is the end of my cycle and I’ll be entering a health phase on 200 test e a week as well as 4iu of hgh and and I’ll start cutting finally. Got a kid due soon and don’t want to be cutting with little sleep so cut will start within 2 weeks after that.

Built by @R.AP
Sponsored by @shadow labs

@trenstaclea looking jacked big guy. Vascularity is coming in nicely also

 

[Trenstacles]

Fasted weight: 103.2
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: weight climbed up this week and quad measurements went up. That is the end of my cycle and I’ll be entering a health phase on 200 test e a week as well as 4iu of hgh and and I’ll start cutting finally. Got a kid due soon and don’t want to be cutting with little sleep so cut will start within 2 weeks after that.

Built by @R.AP
Sponsored by @shadow labs

Fasted weight: 100
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3800
Protein:302.6
Carbs:471
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise

Notes: first leg session on 250 test wasn’t to bad as I thought strength was a little bit still there busy most likely drop abit more the next week. Food is staying saying the same for now and weight has also dropped from lowering the test. Also this weeks cheat meal was a chilli con carne which I’ll post the pics down below

Sponsored by @shadow labs
Built by @R.AP

 

[Trenstacles]

Fasted weight: 103.2
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: weight climbed up this week and quad measurements went up. That is the end of my cycle and I’ll be entering a health phase on 200 test e a week as well as 4iu of hgh and and I’ll start cutting finally. Got a kid due soon and don’t want to be cutting with little sleep so cut will start within 2 weeks after that.

Built by @R.AP
Sponsored by @shadow labs

Fasted weight: 100
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3800
Protein:302.6
Carbs:471
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise

Notes: first leg session on 250 test wasn’t to bad as I thought strength was a little bit still there but most likely drop abit more the next week. Food is staying saying the same for now and weight has also dropped from lowering the test. Also this weeks cheat meal was a chilli con carne which I’ll post the pics down below

Sponsored by @shadow labs
Built by @R.AP

 

[LevButlerov]

Fasted weight: 100
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3800
Protein:302.6
Carbs:471
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise

Notes: first leg session on 250 test wasn’t to bad as I thought strength was a little bit still there busy most likely drop abit more the next week. Food is staying saying the same for now and weight has also dropped from lowering the test. Also this weeks cheat meal was a chilli con carne which I’ll post the pics down below

Sponsored by @shadow labs
Built by @R.AP

Fasted weight: 100
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3800
Protein:302.6
Carbs:471
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise

Notes: first leg session on 250 test wasn’t to bad as I thought strength was a little bit still there busy most likely drop abit more the next week. Food is staying saying the same for now and weight has also dropped from lowering the test. Also this weeks cheat meal was a chilli con carne which I’ll post the pics down below

Sponsored by @shadow labs
Built by @R.AP

You look real massive in the pic strong front lat spread i see the chest pumping up
big 200 leg press and 60 on the hack also a win! loving your meal pics! @Trenstacles

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri

 

[Grumpy]

Huge session
Some good looking meals
Definitely looking pumped

 

[rizzlekdizzle]

You sure do a fair amount of work in your sessions! Looking like a wide MF!

 

[Trenstacles]

You look real massive in the pic strong front lat spread i see the chest pumping up
big 200 leg press and 60 on the hack also a win! loving your meal pics! @Trenstacles

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri

Thank you big Lev

 

[LevButlerov]

Thank you big Lev

EVO family support

 

[Trenstacles]

Fasted weight: 100
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3800
Protein:302.6
Carbs:471
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise

Notes: first leg session on 250 test wasn’t to bad as I thought strength was a little bit still there busy most likely drop abit more the next week. Food is staying saying the same for now and weight has also dropped from lowering the test. Also this weeks cheat meal was a chilli con carne which I’ll post the pics down below

Sponsored by @shadow labs
Built by @R.AP

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

Back looks wide and thick and chest real pumped in the pic! love the fermented foods in here
how is your supplement stack?

 

[stevesmi]

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

@Trenstacles can't ask for anything better than this. Great job. I could eat that type of dinner every single time: steak, rice, and beans.

 

[Trenstacles]

Back looks wide and thick and chest real pumped in the pic! love the fermented foods in here
how is your supplement stack?

Supplement stack works amazing bro it’s just hard to remember to take everything and afford everything lol

 

[Mobster]

Looking big fella

 

[2Thick]

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

those kiwi fruit are sour! they always make my tongue hurt if i eat too much haha. but that is cool you are rocking them they are full of vitamins @Trenstacles

 

[ceo]

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

Bros, you better be killing this for sure. @Trenstacles because the steak and rice and beans is the best

 

[Ulter]

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

@Trenstacles wow that back is looking thick. You are definitely killing it and getting very dangerous in the process.

 

[ROIDDERS]

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

I'm liking the physique that you have. It looks fantastic. Abs are also popping like crazy. @Trenstacles

 

[Tiger Salman Khan]

Fasted weight: 101.3
Weekly peds:
200 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):90

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
275g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: big drop in weight mostly by water feeling a lot leaner but strength has gone down by abit. I should be cutting hopefully by next week if I’m all settled in with the baby
Built by @R.AP
Sponsored by @shadow labs

@Trenstacles Good work so far.....

 

[Trenstacles]

Notes: Started cut about 3 days ago and starving my ass off wanna try get really ripped this cut and try maintain strength the best I can while crusing on 200 test a week. I’ll be posting photos each week of my progress.

Fasted weight: 100.2
Age 26
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3393
Protein:232g
Carbs:471
Fat:62.6g
70 rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
176 potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175 potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise
Built by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Notes: Started cut about 3 days ago and starving my ass off wanna try get really ripped this cut and try maintain strength the best I can while crusing on 200 test a week. I’ll be posting photos each week of my progress.

Fasted weight: 100.2
Age 26
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3393
Protein:232g
Carbs:471
Fat:62.6g
70 rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
176 potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175 potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise
Built by @R.AP
Sponsored by @shadow labs

really wide back showing the mass! and waiting to see how your new cut does!

on a cut you pushing easy 200kgs leg press and 60 hack impressive! EVO family support! @Trenstacles


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[waggat]

Notes: Started cut about 3 days ago and starving my ass off wanna try get really ripped this cut and try maintain strength the best I can while crusing on 200 test a week. I’ll be posting photos each week of my progress.

Fasted weight: 100.2
Age 26
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3393
Protein:232g
Carbs:471
Fat:62.6g
70 rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
176 potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175 potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise
Built by @R.AP
Sponsored by @shadow labs

Back width is insane mate!

 

[Doctakay]

Oh my days brother! That back width, the cut is gunna be outrageous!

 

[Grumpy]

Back is looking huge
Some solid weights big sessions

 

[Yuri]

Phenomenal my bro, updates never fail!

 

[Trenstacles]

really wide back showing the mass! and waiting to see how your new cut does!

on a cut you pushing easy 200kgs leg press and 60 hack impressive! EVO family support! @Trenstacles


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

Thank you brother the weights on the leg press should definitely decline soon

 

[LevButlerov]

Thank you brother the weights on the leg press should definitely decline soon

careful on it

 

[BeMe]

Notes: Started cut about 3 days ago and starving my ass off wanna try get really ripped this cut and try maintain strength the best I can while crusing on 200 test a week. I’ll be posting photos each week of my progress.

Fasted weight: 100.2
Age 26
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3393
Protein:232g
Carbs:471
Fat:62.6g
70 rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
176 potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175 potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise
Built by @R.AP
Sponsored by @shadow labs

Ur back is gonna look insane when you finish starving yourself. Your lats almost don't even look real bro

 

[Trenstacles]

Notes: Started cut about 3 days ago and starving my ass off wanna try get really ripped this cut and try maintain strength the best I can while crusing on 200 test a week. I’ll be posting photos each week of my progress.

Fasted weight: 100.2
Age 26
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3393
Protein:232g
Carbs:471
Fat:62.6g
70 rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
176 potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175 potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise
Built by @R.AP
Sponsored by @shadow labs

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

good food love the steak dinner but no steak pics?

you look amazing big shoulders arms and abs leaning out @Trenstacles

 

[stevesmi]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

@Trenstacles good job on the food that you're putting together. The lunch and the dinner look fantastic. I like the chicken breast and steak.

 

[ROIDDERS]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

I love the creativity with your diet and I love how you're being aggressive. You're getting some good quality fruits. That pineapple, it sounds really good actually. @Trenstacles

 

[Mobster]

A few more pounds down and you'll really pop

 

[ceo]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

Bros, with this line up of food you are never gonna go wrong. @Trenstacles you showing how it's done. Nice micro nutrient profile on the foods, good vitamins and minerals

 

[Ulter]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

@Trenstacles looking really strong if you ask me. I like the different foods that you're eating. You're getting in some good carbs and especially the proteins.

 

[Allupfromhere]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

How your moving big rig? Sorry i havent been passed in a little.

Into the cut now bro and putting in the work to showcase the goods underneath

Coach looking to utilise any glps or lipolytics as the cut moves on?

Keen to see what you finish up with brother, no doubt a killer physique is coming

 

[2Thick]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

Keep up the good work. It's really good to see how a champion eats their nutrition. This is what we like to see. A lot of people are doing that part wrong. @Trenstacles

 

[ballin2504]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

@Trenstacles nice work on the log update man. You’re doing awesome

 

[Noah Wixx]

Becoming flat, it happens to the best of us lol. We've all experienced that.

 

[Trenstacles]

Notes: check in went smooth this week and dropped a lot of water weight can finally see my abs abit better now down to 100.6 and feeling flatter but that’s how the game works.

Fasted weight: 100.6
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left66 right 66

Glutes(cm):103

Waist(cm):95

Chest(cm):119

Bicep(cm):Left42 right42

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

Notes: Started cut about 3 days ago and starving my ass off wanna try get really ripped this cut and try maintain strength the best I can while crusing on 200 test a week. I’ll be posting photos each week of my progress.

Fasted weight: 100.2
Age 26
Weekly peds:
250 test e
HGH 4iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Calories: 3393
Protein:232g
Carbs:471
Fat:62.6g
70 rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
176 potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175 potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

G. Captain’s Chair Straight Leg Raise
Built by @R.AP
Sponsored by @shadow labs

Notes: cutting still in progress and definitely not as strong as I was but can see more shape to my body now which I’m stoked about. Down below is some good pics from this week I’ve swapped white potato for sweet potato and swapped the oats for breakfast to eggs.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Coach by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Notes: cutting still in progress and definitely not as strong as I was but can see more shape to my body now which I’m stoked about. Down below is some good pics from this week I’ve swapped white potato for sweet potato and swapped the oats for breakfast to eggs.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Coach by @R.AP
Sponsored by @shadow labs

nice meal pics high protein big leg press im seeing impressive leg press on EVO family lately @Trenstacles
200s is big!

 

[Trenstacles]

Notes: cutting still in progress and definitely not as strong as I was but can see more shape to my body now which I’m stoked about. Down below is some good pics from this week I’ve swapped white potato for sweet potato and swapped the oats for breakfast to eggs.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg15 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 200kg 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Coach by @R.AP
Sponsored by @shadow labs

Notes: weight has dropped and so has food definitely feeling the hunger this week but still managing to push through it cause it’s only gonna get a lot harder.


Fasted weight: 99.7
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Notes: weight has dropped and so has food definitely feeling the hunger this week but still managing to push through it cause it’s only gonna get a lot harder.


Fasted weight: 99.7
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

good wide shoulders, strong chest in the pic @Trenstacles add more digestive aids and psyllium husk will fix your hunger

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[Yuri]

Notes: weight has dropped and so has food definitely feeling the hunger this week but still managing to push through it cause it’s only gonna get a lot harder.


Fasted weight: 99.7
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

Great base to start with brother, very excited for l see it unfold

 

[rizzlekdizzle]

Those quads are looking good brother!

 

[Grumpy]

Great update
Good meals and macros
Looking good

 

[waggat]

Notes: weight has dropped and so has food definitely feeling the hunger this week but still managing to push through it cause it’s only gonna get a lot harder.


Fasted weight: 99.7
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

Meals and macros look good mate. Looking good in the photos too. Quads are impressive!

 

[Trenstacles]

Notes: weight has dropped and so has food definitely feeling the hunger this week but still managing to push through it cause it’s only gonna get a lot harder.


Fasted weight: 99.7
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.
Built by @R.AP
Sponsored by @shadow labs

Notes: weight is down this week and even ready to get it lower! Carbs might get lowered for next week just gotta see what coach says after he sees my check in.

Fasted weight: 97.8
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Built by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Notes: weight is down this week and even ready to get it lower! Carbs might get lowered for next week just gotta see what coach says after he sees my check in.

Fasted weight: 97.8
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Built by @R.AP
Sponsored by @shadow labs

good carb level and love your size good arms nice meal pic too @Trenstacles for your intra you try adding some AAs?

 

[Trenstacles]

good carb level and love your size good arms nice meal pic too @Trenstacles for your intra you try adding some AAs?

Definitely will look into it brother

 

[LevButlerov]

Definitely will look into it brother

awesome

 

[Trenstacles]

Notes: weight is down this week and even ready to get it lower! Carbs might get lowered for next week just gotta see what coach says after he sees my check in.

Fasted weight: 97.8
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39.5 right39.5

Quads(cm):Left65right 65

Glutes(cm):103

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Built by @R.AP
Sponsored by @shadow labs

Notes: losing weight and strength going up and down depending on the day but still smashing through it. Added PSYLUM HUSK to diet as @LevButlerov said it would help me during the cut.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Notes: losing weight and strength going up and down depending on the day but still smashing through it. Added PSYLUM HUSK to diet as @LevButlerov said it would help me during the cut.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs

60 on hack and strong 150 leg press losing weight and stronger a WIN @Trenstacles

@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[bss]

Notes: losing weight and strength going up and down depending on the day but still smashing through it. Added PSYLUM HUSK to diet as @LevButlerov said it would help me during the cut.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs

I eat psyllium ED bro is so good you should feel full for longer!

 

[Yuri]

Notes: losing weight and strength going up and down depending on the day but still smashing through it. Added PSYLUM HUSK to diet as @LevButlerov said it would help me during the cut.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs

Yeahhhh the COR

 

[Yuri]

I eat psyllium ED bro is so good you should feel full for longer!

Agreed, I add this to my cor melas for the fibre now that my dates are out due to caloric restriction

 

[Trenhead3cc]

Nice update bro, Some strong numbers. You also remind me I need to buy some more Berberine

 

[waggat]

Notes: losing weight and strength going up and down depending on the day but still smashing through it. Added PSYLUM HUSK to diet as @LevButlerov said it would help me during the cut.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs

Nice bunch of workout there mate. Meals look good too.

 

[LH5515]

Notes: losing weight and strength going up and down depending on the day but still smashing through it. Added PSYLUM HUSK to diet as @LevButlerov said it would help me during the cut.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs

Nice update brother! Sessions are solid

@shadow labs great to have in your corner! Will be following

 

[Grumpy]

Great session and meals man

 

[Trenstacles]

Notes: losing weight and strength going up and down depending on the day but still smashing through it. Added PSYLUM HUSK to diet as @LevButlerov said it would help me during the cut.

Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 3440
Protein:249
Carbs:454
Fat:48.8
75g rolled oats
40g avocado
70g kiwi fruit
100g light Greek yoghurt


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs

Notes: Weight was the same this week but definitely feel alot leaner. Food has bumped down 10% and I’m still maintaining strength.still on 250 test and will get blood work done shortly and hopefully blast again. This weeks cheat meal was homemade pizza!


Fasted weight: 97.8
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right39.5

Quads(cm):Left64 right 64

Glutes(cm):99

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Built by @R.AP
Sponsored by @shadow labs

 

[LevButlerov]

Notes: Weight was the same this week but definitely feel alot leaner. Food has bumped down 10% and I’m still maintaining strength.still on 250 test and will get blood work done shortly and hopefully blast again. This weeks cheat meal was homemade pizza!


Fasted weight: 97.8
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right39.5

Quads(cm):Left64 right 64

Glutes(cm):99

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Built by @R.AP
Sponsored by @shadow labs

you look leaner in the pic making progress but the food which meal is it?

 

[Trenstacles]

you look leaner in the pic making progress but the food which meal is it?

Oh that was a homemade pizza with the base made out of light Greek yogurt and flour

 

[LevButlerov]

Oh that was a homemade pizza with the base made out of light Greek yogurt and flour

nice

 

[Trenstacles]

Notes: Weight was the same this week but definitely feel alot leaner. Food has bumped down 10% and I’m still maintaining strength.still on 250 test and will get blood work done shortly and hopefully blast again. This weeks cheat meal was homemade pizza!


Fasted weight: 97.8
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right39.5

Quads(cm):Left64 right 64

Glutes(cm):99

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Built by @R.AP
Sponsored by @shadow labs

Notes: Weight was the same this week but definitely feel alot leaner. Food has bumped down 10% and I’m still maintaining strength.still on 250 test and will get blood work done shortly and hopefully blast again. This weeks cheat meal was homemade pizza!


Fasted weight: 97.8
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right39.5

Quads(cm):Left64 right 64

Glutes(cm):99

Waist(cm):93

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Built by @R.AP
Sponsored by @shadow labs

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

 

[TheAsylum]

Let’s go brother ! Great addition to the team and going to love watching along with this one !

 

[Nelsonhaha]

Let

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

Lets gooo

 

[LevButlerov]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

awesome side chest real big and happy to hear about @R.AP he's a beast!

love your leg press getting to 150 wow!

 

[stevesmi]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

@Trenstacles keep up the hardcore training man. It's looking really good. I like the hack squat and leg press machine, not bad at all.

 

[ceo]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

Bros, hell yeah, this is a good one you're putting together. The sets look fantastic and I like the hack squats. @Trenstacles

 

[Mobster]

Gotta love being supported

 

[2Thick]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

This is a really good workout routine. @Trenstacles lots of compound movements and lots of strength training. I like it.

 

[Ulter]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

@Trenstacles the sets are looking good. i like how the reps are on point. good volume and pushing nicely

 

[ROIDDERS]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

the bench lying leg raise is cool stuff. i like the sets as well on the leg press machine. solid work @Trenstacles

 

[Tiger Salman Khan]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

@Trenstacles volume looks good....keep going.....

 

[Trenstacles]

Notes:
Proud to announce I’m now sponsored by Asylum. I’ll be running their peptides and representing the brand. Grateful for the opportunity and keen to see what’s ahead Still Sponsored by Shadow with the oils and grateful for him for taking me on as well.
This weeks check in went great! Abit strange how I’ve stayed on the same weight for the last 3 weeks and still dropping body fat but I’m not complaining. Will be due for blood work soon and hopefully blast again. Also would love to congratulate @R.AP for coming send in nationals! He absolutely killed it.



Age: 26
Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 10 reps
Set 3 60kg 12reps
Set 4 60kg 8

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 150 15 reps
Set 4 150 12 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP

Notes: feeling flatter day by day and pretty depressing seeing measurements go down. Clothes are starting not to fit going from size large to now a small but it’s just part of the game. Strength is up on some muscles and down on the other. But I’m still pushing through and want to get as ripped as I’ve ever been.


Fasted weight: 95.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38.5 right 38.5cm

Quads(cm):Left63cm right 64cm

Glutes(cm):101cm

Waist(cm):91.5

Chest(cm):114

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Coached by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

 

[LevButlerov]

Notes: feeling flatter day by day and pretty depressing seeing measurements go down. Clothes are starting not to fit going from size large to now a small but it’s just part of the game. Strength is up on some muscles and down on the other. But I’m still pushing through and want to get as ripped as I’ve ever been.


Fasted weight: 95.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38.5 right 38.5cm

Quads(cm):Left63cm right 64cm

Glutes(cm):101cm

Waist(cm):91.5

Chest(cm):114

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Coached by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

looking good really nice side chest pump

 

[HXVSEP]

Notes: feeling flatter day by day and pretty depressing seeing measurements go down. Clothes are starting not to fit going from size large to now a small but it’s just part of the game. Strength is up on some muscles and down on the other. But I’m still pushing through and want to get as ripped as I’ve ever been.


Fasted weight: 95.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38.5 right 38.5cm

Quads(cm):Left63cm right 64cm

Glutes(cm):101cm

Waist(cm):91.5

Chest(cm):114

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Coached by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

Brody is getting swole

 

[Trenstacles]

Notes: feeling flatter day by day and pretty depressing seeing measurements go down. Clothes are starting not to fit going from size large to now a small but it’s just part of the game. Strength is up on some muscles and down on the other. But I’m still pushing through and want to get as ripped as I’ve ever been.


Fasted weight: 95.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38.5 right 38.5cm

Quads(cm):Left63cm right 64cm

Glutes(cm):101cm

Waist(cm):91.5

Chest(cm):114

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Coached by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

 

[LevButlerov]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

love your meals very clean there!
strong 200 leg press you klling it!

 

[stevesmi]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

@Trenstacles it's good to see that you're doing great. I like the hack squats and I like the leg press machine. Nothing wrong with that.

 

[ceo]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

Bros, hell of a job on this. The hack squats and the leg press machine are looking really nice. I like the repetitions you're doing too. @Trenstacles

 

[TheAsylum]

This dude is seriously the gift that keeps on giving , dropping weight along with the strength of a ox ! Love your work bro

 

[Mobster]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

Love the food pics

 

[ROIDDERS]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

@Trenstacles one of the more underrated parts of your log is the way you put together some excellent training, but more importantly, your diet is fantastic. Your food prep is proper and you're eating clean.

 

[2Thick]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

Excellent job man. The leg press machine and the hack squats look good and the lying leg raise also looks fantastic. @Trenstacles

 

[RoySimpson]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

@Trenstacles Looking great bro! Awesome work!

 

[Trenstacles]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

Notes: another kilo dropped! Still looking flat in upper body but legs are definitely popping out more. Blood work is getting done this week and it’s time to blast if everything comes back sweet. Checked bp it was abit high but it’s nothing new to me. Asylum through In a mito stack which I’m super keen to use!! I’ll be starting that in the upcoming weeks. Cheat meal was some steak and extra lean sausages with some chips.


Fasted weight: 94.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left62cm right 62cm

Glutes(cm):104.5

Waist(cm):91.5

Chest(cm):112

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

 

[LevButlerov]

Notes: another kilo dropped! Still looking flat in upper body but legs are definitely popping out more. Blood work is getting done this week and it’s time to blast if everything comes back sweet. Checked bp it was abit high but it’s nothing new to me. Asylum through In a mito stack which I’m super keen to use!! I’ll be starting that in the upcoming weeks. Cheat meal was some steak and extra lean sausages with some chips.


Fasted weight: 94.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left62cm right 62cm

Glutes(cm):104.5

Waist(cm):91.5

Chest(cm):112

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

meals look good high protein really dialing this in!

 

[ballin2504]

Notes: Still pushing through the cut and I’ve currently started using Reta to help with the huger I’ve been getting. Check in with coach tomorrow and hopefully I’ve dropped more weight. Will update you guys on Sunday on how check in went.

Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20

Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum

@Trenstacles I’m gonna ego get me some Reta myself man. Hunger noise is getting me

 

[Tiger Salman Khan]

Notes: another kilo dropped! Still looking flat in upper body but legs are definitely popping out more. Blood work is getting done this week and it’s time to blast if everything comes back sweet. Checked bp it was abit high but it’s nothing new to me. Asylum through In a mito stack which I’m super keen to use!! I’ll be starting that in the upcoming weeks. Cheat meal was some steak and extra lean sausages with some chips.


Fasted weight: 94.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left62cm right 62cm

Glutes(cm):104.5

Waist(cm):91.5

Chest(cm):112

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

@Trenstacles Good updates....legit work....

 

[Trenstacles]

Notes: another kilo dropped! Still looking flat in upper body but legs are definitely popping out more. Blood work is getting done this week and it’s time to blast if everything comes back sweet. Checked bp it was abit high but it’s nothing new to me. Asylum through In a mito stack which I’m super keen to use!! I’ll be starting that in the upcoming weeks. Cheat meal was some steak and extra lean sausages with some chips.


Fasted weight: 94.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left62cm right 62cm

Glutes(cm):104.5

Waist(cm):91.5

Chest(cm):112

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

Notes: another kilo dropped! Still looking flat in upper body but legs are definitely popping out more. Blood work is getting done this week and it’s time to blast if everything comes back sweet. Checked bp it was abit high but it’s nothing new to me. Asylum through In a mito stack which I’m super keen to use!! I’ll be starting that in the upcoming weeks. Cheat meal was some steak and extra lean sausages with some chips.


Fasted weight: 94.4
Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left62cm right 62cm

Glutes(cm):104.5

Waist(cm):91.5

Chest(cm):112

Bicep(cm):Left40.5right40.5

Calories: 3083
Protein:242
Carbs:397
Fat:43.9

1 egg
120g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200 microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

Notes: big shoutout to @PepBox for doing a pepbox for me can’t wait to use it. A big thank you to shadow and Asylum for looking after me with my supps blood work is getting done this week and then I’ll be blasting and putting on some real size. Other than that everything is still the same from last post.


Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20
Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

 

[TheAsylum]

That @PepBox is hot damn awesome ! The legends over there do a fantastic job aye !

 

[Trenstacles]

That @PepBox is hot damn awesome ! The legends over there do a fantastic job aye !

It turned out alot better than I thought!!

 

[LevButlerov]

Notes: big shoutout to @PepBox for doing a pepbox for me can’t wait to use it. A big thank you to shadow and Asylum for looking after me with my supps blood work is getting done this week and then I’ll be blasting and putting on some real size. Other than that everything is still the same from last post.


Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20
Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

huge back pics love the size and meal pics are a WIN!

 

[Trenstacles]

Notes: big shoutout to @PepBox for doing a pepbox for me can’t wait to use it. A big thank you to shadow and Asylum for looking after me with my supps blood work is getting done this week and then I’ll be blasting and putting on some real size. Other than that everything is still the same from last post.


Age: 26

Weekly peds:
250 test e
HGH 4iu

Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach


Meal 2:

150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

200g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder.

Workout – Arms

A. Cable Tricep Cross Extension

• Sets: 4

• Reps: 12–15

B. Single Arm Cable Overhead Triceps Extension

• Sets: 4

• Reps: 12–15

C. EZ-bar Skull Crushers

• Sets: 4

• Reps: 12–15

D. Preacher Bench – Concentration Curl (Vertical Pad)

• Sets: 4

• Reps: 12–15

E. Standing EZ Bar Curl

• Sets: 4

• Reps: 12–15

Chest and shoulders.

A. Plate Loaded Chest Fly

• Sets: 4

• Reps: 12–15

B. Plate Loaded Incline Press

• Sets: 4

• Reps: 12–15

C. Cable Decline Fly

• Sets: 4

• Reps: 12–15

D. Machine Lateral Raise

• Sets: 4

• Reps: 12–15


E. Dumbbell Front Raise

• Sets: 4

• Reps: 12–15

Hamstrings/Biceps

A. Seated Hip Adduction

• Sets: 4

• Reps: 12–15

B. Standing Calf Raise

• Sets: 4

• Reps: 12–15

C. Seated Leg Curl

• Sets: 4

• Reps: 12–15

D. Barbell Romanian Deadlift

• Sets: 3

• Reps: 8–12

E. Machine Preacher Curl

• Sets: 4

• Reps: 12–15

F. EZ Bar Biceps Curl (Normal Grip)

• Sets: 4

• Reps: 12–15

Rest day


Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8

quads.

A. Seated Hip Abduction

• Sets: 4

Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps

• Reps: 12–15

B. Seated Calf Raise

• Sets: 4

Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15

C. Seated Leg Extension

• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15

D. Hack Squat

• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps

• Reps: 8–12

Leg Press Machine (Normal Stance)

• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps

• Reps: 12–15

F. Bench Lying Leg Raise

• Sets: 2

• Reps: 15–20
Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

Notes: bodyfat dropped by couple of grams but measurements down in lots of places. Received half of my blood work today and so far everything looks good. Coach is happy for me to blast but wants to keep an eye on liver. I’ll be throwing mast and tren in. Also got a session in with @justapotato the bloke is an animal.

Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left63cm right 64cm

Glutes(cm):99.5

Waist(cm):90

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 2459
Protein:225
Carbs:302
Fat:29.5


200g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

100gmicrowave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

 

[LevButlerov]

Notes: bodyfat dropped by couple of grams but measurements down in lots of places. Received half of my blood work today and so far everything looks good. Coach is happy for me to blast but wants to keep an eye on liver. I’ll be throwing mast and tren in. Also got a session in with @justapotato the bloke is an animal.

Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left63cm right 64cm

Glutes(cm):99.5

Waist(cm):90

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 2459
Protein:225
Carbs:302
Fat:29.5


200g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

100gmicrowave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

you're looking good lean, I love the arms and chest with the lean waist big win!

 

[stevesmi]

Notes: bodyfat dropped by couple of grams but measurements down in lots of places. Received half of my blood work today and so far everything looks good. Coach is happy for me to blast but wants to keep an eye on liver. I’ll be throwing mast and tren in. Also got a session in with @justapotato the bloke is an animal.

Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left63cm right 64cm

Glutes(cm):99.5

Waist(cm):90

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 2459
Protein:225
Carbs:302
Fat:29.5


200g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

100gmicrowave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

@Trenstacles looking really good man. The steak, the beans, and the other stuff that you're mixing all look fantastic.

 

[Mobster]

Notes: bodyfat dropped by couple of grams but measurements down in lots of places

Grams? I'd ignore that. But measurements down is GTG

 

[ceo]

Notes: bodyfat dropped by couple of grams but measurements down in lots of places. Received half of my blood work today and so far everything looks good. Coach is happy for me to blast but wants to keep an eye on liver. I’ll be throwing mast and tren in. Also got a session in with @justapotato the bloke is an animal.

Age 26
Weekly peds:
200 test e
HGH 4iu


Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left39cm right 39cm

Quads(cm):Left63cm right 64cm

Glutes(cm):99.5

Waist(cm):90

Chest(cm):115

Bicep(cm):Left40.5right40.5

Calories: 2459
Protein:225
Carbs:302
Fat:29.5


200g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit



Meal 2:

150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt

Meal 4: Dinner

260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

100gmicrowave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

40g rice flour
25g protein powder

Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum

bros Excellent work all around. I like the mix on the rice and the beans with the steak. That's old school but it does the job. @Trenstacles