Approved Log Powerlifting to Bodybuilding Cycle Log

[Nelsonhaha]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journey

 

[LevButlerov]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

welcome to the EVO family @Nelsonhaha you look amazing! thick and big and love the quad vascularity!


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

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[stevesmi]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

@Nelsonhaha keep up the good work on this, man. The vascularity is insane. It's good to see you on here.

 

[Mobster]

What were your platform PBs?

 

[ceo]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

bros you look like a strong MOFO! your legs are huge dayum! look like you got a roadmap @Nelsonhaha

 

[Ulter]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

you looked great before.! @Nelsonhaha but after you look like a horse! looks amazing

 

[ROIDDERS]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

@Nelsonhaha nice job on this, man. Your legs are looking fantastic. You got some amazing vascularity. Keep it up.

 

[Kopite67]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

Fabulous log opening brother. You will have a fantastic base to work from coming from powerlifing. This will be a fabulous journey to follow especially since @R.AP is guiding you. Welcome to the Evo Fam brother

 

[2Thick]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

One thing that you have is big wheels. When you have big wheels, you can build a strong upper body. Strong roots make a strong body. You're showing how it's done. @Nelsonhaha

 

[ballin2504]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

@Nelsonhaha very nice start to the log and glad to have you here man. You have a great physique

 

[RoySimpson]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

@Nelsonhaha Awesome work bro! Welcome to the forums!

 

[Nelsonhaha]

What were your platform PBs?

Last competition I opened a 230kg squat and tore my bicep tendon. That’s the reason I decided to start bodybuilding.

Before the last comp body weight was 82kg.
Squat 220kg
Bench 130kg
Deadlift 270kg

 

[Kopite67]

Last competition I opened a 230kg squat and tore my bicep tendon. That’s the reason I decided to start bodybuilding.

Before the last comp body weight was 82kg.
Squat 220kg
Bench 130kg
Deadlift 270kg

Nice update bro. Sucks doing that in comp. On with body-building brother

 

[R.AP]

Hey everyone,


I thought I’d do my first post on here to document my transition from the powerlifting world into bodybuilding. I’ve been working with Coach R.AP for about 9 weeks now. Before we linked up, I had been cutting for 10 weeks but was hitting a wall with my diet and PED management.


Since starting with the new coach, we’ve focused on a "tidy up" phase to strip body fat. As of this week, we are officially starting a reverse diet to bring the calories back up and transition into a growth phase.





Current Stats:

Height: 178cm
Starting Weight: 95.1kg
Current Weight: 88.8kg


Nutrition & Macros:

Calories: 2001 kcal
Protein: 199g
Carbs: 191g
Fats: 35g


Current protocol:

Testosterone propionate 500mg
Masteron propionate 500mg
Trenbolone Acetate 140mg
Hgh 4iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily


Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily


Training Split:

Day 1: Back Complete
Cable Pullover
Close Grip Seated Row
Pec Deck Rear Fly
Chest Supported Wide Grip Row
Barbell Row

Day 2: Chest & Shoulders
Plate Loaded Fly
Barbell Bench Press
Cable Decline Fly
Dumbell Lateral Raises
Dumbell Front Raises
Day 3: Hamstrings & Biceps
Seated Adduction
Standing Calf Raises
Seated Leg Curl
Barbell Romanian Deadlift
Incline Dumbell Curl
Machine Preacher Curl


Day 4: Rest


Day 5: Upper Body
Plate Loaded Fly
Incline Press
Cable Pullover
T-Bar Row
Tricep Cross Extension
Skull Crushers


Day 6: Quads & Abs
Seated Abduction
Seated Calf Raises
Leg Extensions
Hack Squat
Leg Press
Leg Raises


Day 7: Rest


Notes:
I do 10k steps daily and 20 minutes cardio on top of that after weights daily.



I'm stoked to finally get some more food in, slowly reversing the diet and see how the physique responds to the extra fuel.
I'll be keeping this log updated as I progress on this journeyView attachment 180763

Morning brother! Been so caught up this week, that I haven't had a chance to catch up on logs! Welcome to EVO. Keep doing what you're doing bro. Absolutely killing it, and looking gnarly

 

[Nelsonhaha]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

 

[LevButlerov]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

I can see the changes you're really getting thicker and bigger wow on the 330kg leg press WIN!

 

[stevesmi]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

@Nelsonhaha looking really nice man. You look absolutely diced. Fantastic physique and the workouts reflect that.

 

[Mobster]

reverse diet

So a bulk then

 

[Nelsonhaha]

reverse diet

So a bulk then

Call it what you want haha but yes we can call it a bulk

 

[2Thick]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

Good job. Day six quads and ab work is fantastic. @Nelsonhaha and I like how you're following up with some leg presses to balance things out.

 

[ROIDDERS]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

This is one heck of an update man, really thorough in this. Looks like your volume is sensational but you're not overdoing it either. @Nelsonhaha

 

[Ulter]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

@Nelsonhaha I like the different quadriceps days and I like the leg extensions and calf raises. Just shows that you are killing it.

 

[ceo]

Call it what you want haha but yes we can call it a bulk

Bros, yeah sometimes diet terms can be mixed up or confusing. At the end of the day you're gonna push it and you're gonna push it hard. As long as you're getting good quality food, that's all that matters. @Nelsonhaha

 

[RoySimpson]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

@Nelsonhaha Awesome work bro! Looking incredible!

 

[ballin2504]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

@Nelsonhaha awesome training and update pics. You’re looking phenomenal

 

[Tiger Salman Khan]

UPDATE FOR LOG





Just a quick update on how things are progressing.



I’m a few weeks into the reverse diet now, and the changes are definitely starting to show. I’m filling out nicely and the extra food is doing exactly what it’s supposed to do.



Strength is climbing, bodyweight is increasing, and all my measurements are trending up and the waist is holding steady.



Performance is up,recovery feels better and the muscles look fuller.

We’re moving in the right direction



Current Stats:



Height: 178cm

Current Weight: 95kg





Nutrition & Macros:



Calories: 2910 kcal

Protein: 229g

Carbs: 415g

Fats: 27g





Current protocol:



Testosterone Propionate 500mg

Trenbolone Acetate 140mg

Boldonone Acetate

Hgh 8iu daily

Mots-c 4mg pre workout

5 amino-1mq 2mg daily

GHK-CU 5mg daily





Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Beetroot Extract 400mg daily





Training Split:





Notes:

2 warm up sets on all exercises before 2 sets till failure.

10k steps daily for cardio





Day 1: Back Complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg



Day 2: Arms



Tricep extension 2x12

Ez bar skull crushers 2x12

Over head single arm tricep extension 2x12

Barbell preacher curl 2x12

Isolation preacher dumbell curl 2x12

Ez bar curl 2x12



Day 3: Hamstrings/Abs



Seated Adduction 2x15 67kg

Seated Calf Raises 2x12 107kg

Seated Leg Curl 2x12 74kg

Barbell Romanian Deadlift 2x10 140kg

Ab leg raises 4x20 Body Weight





Day 4: Chest/Shoulders



Plate Loaded Fly 2x12 110kg

Dumbell Bench Press 2x15 45kg

Cable Decline Fly 2x15 18.75kg

Dumbell Lateral Raises 2x12 15kg

Dumbell Front Raises 2x 12 16kg





Day 5: Back complete



Cable Pullover 2x12 43kg

Close Grip Seated Row 2x12 90kg

Pec Deck Rear Fly 2x15 75mg

Chest Supported Wide Grip Row 2x15 52kg

Barbell Row 3x10 90kg





Day 6: Quads/Abs



Seated Abduction 2x12 75kg

Seated Adduction 2x12 67kg

Seated Calf Raises 2x12 107kg

Leg Extensions 2x12 127kg

Hack Squat 2x12 177kg

Leg Press 2x12 330kg

Walking Lunges(Dumbells) 2x30 16kg

Leg Raises 4x20 Body Weight





Day 7: Rest

@Nelsonhaha keep going....nice updates on the log.....

 

[Nelsonhaha]

UPDATE FOR LOG



This past phase has been productive so far. Strength has increased across all lifts, bodyweight is up, and all key measurements have improved.

Performance in the gym has been consistently progressing, and overall size and fullness are noticeably higher.



This week I’m starting a 3 week “tidy up” phase leading into holidays. Im just looking to tighten up, reduce a bit of excess water and body fat, aimer for a leaner look









Current Stats:



Height: 178cm



Current Weight: 100.5kg







Nutrition & Macros:



Calories: 2910 kcal



Protein: 229g



Carbs: 415g



Fats: 27g







Current protocol:



Testosterone Enanthate 525mg



Hgh 8iu daily



Mots-c 4mg pre workout



5 amino-1mq 2mg daily



SS31 2mg daily



GHK-CU 5mg daily









Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio







Day 1: Back Complete





Cable Pullover 2x15 50kg



Close Grip Seated Row 2x12 110kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 150kg



Barbell Row 3x10 100kg







Day 2: Arms







Tricep cross extension 2x12 16.25kg



Ez bar skull crushers 2x12 48kg



Over head single arm tricep extension 2x12 16.25kg



Machine preacher curl 2x12 60kg



Isolation preacher dumbell curl 2x12 16kg



Ez bar curl 2x12 37kg





Day 3: Hamstrings/Abs







Seated Adduction 2x15 67kg



Seated Calf Raises 2x12 107kg



Seated Leg Curl 2x12 96kg



Barbell Romanian Deadlift 2x10 140kg



Ab leg raises 4x20 Body Weight







Day 4: Chest/Shoulders





Plate Loaded Fly 2x12 124kg



Dumbell Bench Press 2x15 46kg



Cable Decline Fly 2x15 18.75kg



Dumbell Lateral Raises 2x15 15kg



Dumbell Front Raises 2x 15 16kg







Day 5: Back complete





Cable Pullover 2x12 50kg



Close Grip Seated Row 2x12 90kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 100kg



Barbell Row 3x10 100kg









Day 6: Quads/Abs





Seated Abduction 2x12 75kg



Seated Adduction 2x12 67kg



Seated Calf Raises 2x12 107kg



Leg Extensions 2x12 127kg



Hack Squat 2x12 205kg



Leg Press 2x12 380kg



Walking Lunges(Dumbells) 2x30 16kg



Leg Raises 4x20 Body Weight









Day 7: Rest

 

[LevButlerov]

UPDATE FOR LOG



This past phase has been productive so far. Strength has increased across all lifts, bodyweight is up, and all key measurements have improved.

Performance in the gym has been consistently progressing, and overall size and fullness are noticeably higher.



This week I’m starting a 3 week “tidy up” phase leading into holidays. Im just looking to tighten up, reduce a bit of excess water and body fat, aimer for a leaner look









Current Stats:



Height: 178cm



Current Weight: 100.5kg







Nutrition & Macros:



Calories: 2910 kcal



Protein: 229g



Carbs: 415g



Fats: 27g







Current protocol:



Testosterone Enanthate 525mg



Hgh 8iu daily



Mots-c 4mg pre workout



5 amino-1mq 2mg daily



SS31 2mg daily



GHK-CU 5mg daily









Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio







Day 1: Back Complete





Cable Pullover 2x15 50kg



Close Grip Seated Row 2x12 110kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 150kg



Barbell Row 3x10 100kg







Day 2: Arms







Tricep cross extension 2x12 16.25kg



Ez bar skull crushers 2x12 48kg



Over head single arm tricep extension 2x12 16.25kg



Machine preacher curl 2x12 60kg



Isolation preacher dumbell curl 2x12 16kg



Ez bar curl 2x12 37kg





Day 3: Hamstrings/Abs







Seated Adduction 2x15 67kg



Seated Calf Raises 2x12 107kg



Seated Leg Curl 2x12 96kg



Barbell Romanian Deadlift 2x10 140kg



Ab leg raises 4x20 Body Weight







Day 4: Chest/Shoulders





Plate Loaded Fly 2x12 124kg



Dumbell Bench Press 2x15 46kg



Cable Decline Fly 2x15 18.75kg



Dumbell Lateral Raises 2x15 15kg



Dumbell Front Raises 2x 15 16kg







Day 5: Back complete





Cable Pullover 2x12 50kg



Close Grip Seated Row 2x12 90kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 100kg



Barbell Row 3x10 100kg









Day 6: Quads/Abs





Seated Abduction 2x12 75kg



Seated Adduction 2x12 67kg



Seated Calf Raises 2x12 107kg



Leg Extensions 2x12 127kg



Hack Squat 2x12 205kg



Leg Press 2x12 380kg



Walking Lunges(Dumbells) 2x30 16kg



Leg Raises 4x20 Body Weight









Day 7: Rest

I love the wide back and strong shoulders you look really good! big arms too!
cant go wrong with walking lunges @Nelsonhaha

win on the meal prep!


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

 

[Grumpy]

Looking good man lean and wide
Love the meal prep

 

[HarleyGuy]

UPDATE FOR LOG



This past phase has been productive so far. Strength has increased across all lifts, bodyweight is up, and all key measurements have improved.

Performance in the gym has been consistently progressing, and overall size and fullness are noticeably higher.



This week I’m starting a 3 week “tidy up” phase leading into holidays. Im just looking to tighten up, reduce a bit of excess water and body fat, aimer for a leaner look









Current Stats:



Height: 178cm



Current Weight: 100.5kg







Nutrition & Macros:



Calories: 2910 kcal



Protein: 229g



Carbs: 415g



Fats: 27g







Current protocol:



Testosterone Enanthate 525mg



Hgh 8iu daily



Mots-c 4mg pre workout



5 amino-1mq 2mg daily



SS31 2mg daily



GHK-CU 5mg daily









Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio







Day 1: Back Complete





Cable Pullover 2x15 50kg



Close Grip Seated Row 2x12 110kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 150kg



Barbell Row 3x10 100kg







Day 2: Arms







Tricep cross extension 2x12 16.25kg



Ez bar skull crushers 2x12 48kg



Over head single arm tricep extension 2x12 16.25kg



Machine preacher curl 2x12 60kg



Isolation preacher dumbell curl 2x12 16kg



Ez bar curl 2x12 37kg





Day 3: Hamstrings/Abs







Seated Adduction 2x15 67kg



Seated Calf Raises 2x12 107kg



Seated Leg Curl 2x12 96kg



Barbell Romanian Deadlift 2x10 140kg



Ab leg raises 4x20 Body Weight







Day 4: Chest/Shoulders





Plate Loaded Fly 2x12 124kg



Dumbell Bench Press 2x15 46kg



Cable Decline Fly 2x15 18.75kg



Dumbell Lateral Raises 2x15 15kg



Dumbell Front Raises 2x 15 16kg







Day 5: Back complete





Cable Pullover 2x12 50kg



Close Grip Seated Row 2x12 90kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 100kg



Barbell Row 3x10 100kg









Day 6: Quads/Abs





Seated Abduction 2x12 75kg



Seated Adduction 2x12 67kg



Seated Calf Raises 2x12 107kg



Leg Extensions 2x12 127kg



Hack Squat 2x12 205kg



Leg Press 2x12 380kg



Walking Lunges(Dumbells) 2x30 16kg



Leg Raises 4x20 Body Weight









Day 7: Rest

Killer leg workout bro 380kg leg press is strong! Your bulk is very obviously a success already! Look big and hard, keep this going.

Mots-c 4mg pre workout

I've added you to our MOTS-c Community Research Thread and would love to hear about your feedback on it here MOTS-C Peptide - Overview, Dosing, and Reviews. Your dose and timing is unique so your feedback would be a fresh set of eyes for us!

 

[catdadironman]

Amazing leg workout bro! Killing it!

Physique looking great! Envious of those shoulders!

 

[Yuri]

UPDATE FOR LOG



This past phase has been productive so far. Strength has increased across all lifts, bodyweight is up, and all key measurements have improved.

Performance in the gym has been consistently progressing, and overall size and fullness are noticeably higher.



This week I’m starting a 3 week “tidy up” phase leading into holidays. Im just looking to tighten up, reduce a bit of excess water and body fat, aimer for a leaner look









Current Stats:



Height: 178cm



Current Weight: 100.5kg







Nutrition & Macros:



Calories: 2910 kcal



Protein: 229g



Carbs: 415g



Fats: 27g







Current protocol:



Testosterone Enanthate 525mg



Hgh 8iu daily



Mots-c 4mg pre workout



5 amino-1mq 2mg daily



SS31 2mg daily



GHK-CU 5mg daily









Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio







Day 1: Back Complete





Cable Pullover 2x15 50kg



Close Grip Seated Row 2x12 110kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 150kg



Barbell Row 3x10 100kg







Day 2: Arms







Tricep cross extension 2x12 16.25kg



Ez bar skull crushers 2x12 48kg



Over head single arm tricep extension 2x12 16.25kg



Machine preacher curl 2x12 60kg



Isolation preacher dumbell curl 2x12 16kg



Ez bar curl 2x12 37kg





Day 3: Hamstrings/Abs







Seated Adduction 2x15 67kg



Seated Calf Raises 2x12 107kg



Seated Leg Curl 2x12 96kg



Barbell Romanian Deadlift 2x10 140kg



Ab leg raises 4x20 Body Weight







Day 4: Chest/Shoulders





Plate Loaded Fly 2x12 124kg



Dumbell Bench Press 2x15 46kg



Cable Decline Fly 2x15 18.75kg



Dumbell Lateral Raises 2x15 15kg



Dumbell Front Raises 2x 15 16kg







Day 5: Back complete





Cable Pullover 2x12 50kg



Close Grip Seated Row 2x12 90kg



Pec Deck Rear Fly 2x15 82kg



Chest Supported Wide Grip Row 2x15 100kg



Barbell Row 3x10 100kg









Day 6: Quads/Abs





Seated Abduction 2x12 75kg



Seated Adduction 2x12 67kg



Seated Calf Raises 2x12 107kg



Leg Extensions 2x12 127kg



Hack Squat 2x12 205kg



Leg Press 2x12 380kg



Walking Lunges(Dumbells) 2x30 16kg



Leg Raises 4x20 Body Weight









Day 7: Rest

Rear shots are epic brother!

 

[Nelsonhaha]

Update:

Just wrapped up a 9 day trip to Bali. Training stayed consistent, and nutrition was controlled for the most part while still enjoying the break.

Body weight and body fat remained stable, with minor fluctuations.

Now it’s time to lock back in and shift full focus toward my first bodybuilding competition next year. The goal remains the same. Gain as much size while staying relatively lean.

Progress photos below.

Sponsored by @Norvex (Elite Fitness vendor)

 

[Trenstacles]

Update:

Just wrapped up a 9 day trip to Bali. Training stayed consistent, and nutrition was controlled for the most part while still enjoying the break.

Body weight and body fat remained stable, with minor fluctuations.

Now it’s time to lock back in and shift full focus toward my first bodybuilding competition next year. The goal remains the same. Gain as much size while staying relatively lean.

Progress photos below.

Sponsored by @Norvex (Elite Fitness vendor)

So strong and handsome

 

[justapotato]

So strong and handsome

he is isnt he too bad hes mine

 

[Trenstacles]

he is isnt he too bad hes mine

Nah he already sucked me off

 

[LevButlerov]

Update:

Just wrapped up a 9 day trip to Bali. Training stayed consistent, and nutrition was controlled for the most part while still enjoying the break.

Body weight and body fat remained stable, with minor fluctuations.

Now it’s time to lock back in and shift full focus toward my first bodybuilding competition next year. The goal remains the same. Gain as much size while staying relatively lean.

Progress photos below.

Sponsored by @Norvex (Elite Fitness vendor)

looking good and thick staying lean love it

 

[Nelsonhaha]

UPDATE FOR LOG

Sponsored by @Norvex



This week has been pretty steady. I’m getting back into a proper routine after the holidays. I’m happy to announce It time to start the new cycle.

It’s time to grow!



Overall I’m happy with how the week went. Hit some solid numbers, managed good volume, and kept progressing on most movements.



Current Stats:



Height: 178cm



Current Weight: 98kg







Nutrition & Macros:



Calories: 3021 kcal



Protein: 252g



Carbs: 420g



Fats: 33g







Current protocol:



Testosterone 600mg weekly



Masteron 400mg weekly



Equipoise 175mg weekly



Ment 35mg weekly



Hgh 6iu daily



Ghkcu 5mg daily



LL37 300mcg daily



Humalog 5iu pre workout







Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Tudca 1000mg daily



Nac 1200mg



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio





Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 100kg × 11



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 10

• 50kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 14

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 40kg × 12

• 40kg × 11



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 32kg × 14

• 32kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 60kg × 15

• 60kg × 15



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 14

• 65kg × 12



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

 

[LevButlerov]

UPDATE FOR LOG

Sponsored by @Norvex



This week has been pretty steady. I’m getting back into a proper routine after the holidays. I’m happy to announce It time to start the new cycle.

It’s time to grow!



Overall I’m happy with how the week went. Hit some solid numbers, managed good volume, and kept progressing on most movements.



Current Stats:



Height: 178cm



Current Weight: 98kg







Nutrition & Macros:



Calories: 3021 kcal



Protein: 252g



Carbs: 420g



Fats: 33g







Current protocol:



Testosterone 600mg weekly



Masteron 400mg weekly



Equipoise 175mg weekly



Ment 35mg weekly



Hgh 6iu daily



Ghkcu 5mg daily



LL37 300mcg daily



Humalog 5iu pre workout







Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Tudca 1000mg daily



Nac 1200mg



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio





Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 100kg × 11



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 10

• 50kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 14

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 40kg × 12

• 40kg × 11



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 32kg × 14

• 32kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 60kg × 15

• 60kg × 15



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 14

• 65kg × 12



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

big arms and shoulders really wide, and clean on the BP
on the training if you can next time please remove the spacing really hard to read
60s on pendulum are hardcore but overheads 70s you have any shoulder pain? @Trenstacles


@HarleyGuy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @catdadironman @bss

 

[Yuri]

UPDATE FOR LOG

Sponsored by @Norvex



This week has been pretty steady. I’m getting back into a proper routine after the holidays. I’m happy to announce It time to start the new cycle.

It’s time to grow!



Overall I’m happy with how the week went. Hit some solid numbers, managed good volume, and kept progressing on most movements.



Current Stats:



Height: 178cm



Current Weight: 98kg







Nutrition & Macros:



Calories: 3021 kcal



Protein: 252g



Carbs: 420g



Fats: 33g







Current protocol:



Testosterone 600mg weekly



Masteron 400mg weekly



Equipoise 175mg weekly



Ment 35mg weekly



Hgh 6iu daily



Ghkcu 5mg daily



LL37 300mcg daily



Humalog 5iu pre workout







Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Tudca 1000mg daily



Nac 1200mg



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio





Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 100kg × 11



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 10

• 50kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 14

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 40kg × 12

• 40kg × 11



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 32kg × 14

• 32kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 60kg × 15

• 60kg × 15



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 14

• 65kg × 12



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

Looking mean brother

 

[Nelsonhaha]

big arms and shoulders really wide, and clean on the BP
on the training if you can next time please remove the spacing really hard to read
60s on pendulum are hardcore but overheads 70s you have any shoulder pain? @Trenstacles


@HarleyGuy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @catdadironman @bss

Cheers brother
I’ve been pretty lucky with shoulder exercises and pain. The only pain I got in my shoulder is when I tore my bicep tendon……squatting

 

[waggat]

UPDATE FOR LOG

Sponsored by @Norvex



This week has been pretty steady. I’m getting back into a proper routine after the holidays. I’m happy to announce It time to start the new cycle.

It’s time to grow!



Overall I’m happy with how the week went. Hit some solid numbers, managed good volume, and kept progressing on most movements.



Current Stats:



Height: 178cm



Current Weight: 98kg







Nutrition & Macros:



Calories: 3021 kcal



Protein: 252g



Carbs: 420g



Fats: 33g







Current protocol:



Testosterone 600mg weekly



Masteron 400mg weekly



Equipoise 175mg weekly



Ment 35mg weekly



Hgh 6iu daily



Ghkcu 5mg daily



LL37 300mcg daily



Humalog 5iu pre workout







Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Tudca 1000mg daily



Nac 1200mg



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio





Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 100kg × 11



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 10

• 50kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 14

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 40kg × 12

• 40kg × 11



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 32kg × 14

• 32kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 60kg × 15

• 60kg × 15



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 14

• 65kg × 12



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

Nice bunch of workouts there mate with some impressive weights.

Just noticed your split and it looks interesting. Allows for more traditional bodybuilding in the first few sessions and then the chest and back means most things (directly or indirectly) get hit again later in the week.

 

[Nelsonhaha]

Nice bunch of workouts there mate with some impressive weights.

Just noticed your split and it looks interesting. Allows for more traditional bodybuilding in the first few sessions and then the chest and back means most things (directly or indirectly) get hit again later in the week

My coach picked up on a few weak points that needed more attention, so we adjusted the split to spend a bit more time bringing up the smaller muscle groups and creating a more balanced physique overall.
Best decision I made was jumping on board with @R.AP.

 

[HarleyGuy]

UPDATE FOR LOG

Sponsored by @Norvex



This week has been pretty steady. I’m getting back into a proper routine after the holidays. I’m happy to announce It time to start the new cycle.

It’s time to grow!



Overall I’m happy with how the week went. Hit some solid numbers, managed good volume, and kept progressing on most movements.



Current Stats:



Height: 178cm



Current Weight: 98kg







Nutrition & Macros:



Calories: 3021 kcal



Protein: 252g



Carbs: 420g



Fats: 33g







Current protocol:



Testosterone 600mg weekly



Masteron 400mg weekly



Equipoise 175mg weekly



Ment 35mg weekly



Hgh 6iu daily



Ghkcu 5mg daily



LL37 300mcg daily



Humalog 5iu pre workout







Cycle support:





Chromium Picolinate 300mcg daily



Astragalus Extract 1g daily



K2 + D3 2000iu



CoQ10 100-200mg daily



Zinc Picolinate 50mg daily



Magnesium Glycinate 250mg Before bed



Citrus Bergamot 1200mg daily



Milk Thistle 1200mg daily



Tudca 1000mg daily



Nac 1200mg



Beetroot Extract 400mg daily









Training Split:



Notes:



2 warm up sets on all exercises before 2 sets till failure.



10k steps daily for cardio





Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 100kg × 11



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 10

• 50kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 14

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 40kg × 12

• 40kg × 11



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 32kg × 14

• 32kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 60kg × 15

• 60kg × 15



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 14

• 65kg × 12



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

Strong chest flies bro, great BP and looking leaner and dense too! Nice work.

 

[LevButlerov]

Cheers brother
I’ve been pretty lucky with shoulder exercises and pain. The only pain I got in my shoulder is when I tore my bicep tendon……squatting

go slow on bicep then

 

[Nelsonhaha]

Sponsored by @Norvex
Coach by @R.AP


Another care package landed this week and once again they’ve nailed it. The product quality, packaging, and attention to detail with the labelling are all spot on



Can’t recommend Norvex enough!!



This week has been rough! I got a little bit of training at the start of the week, until I started to feel a little sick. Turns out I’ve got tonsillitis.

I’ve decided to take the rest of the week to rest and recover fingers crossed I’m good to go by Monday.


Current Stats:

Height: 178cm

Current Weight: 99.2kg

Nutrition & Macros:

Calories: 3650 kcal
Protein: 270g
Carbs: 540g
Fats: 33g



Current protocol:

Testosterone 600mg weekly
Masteron 400mg weekly
Equipoise 175mg weekly
Ment 35mg weekly
Hgh 6iu daily
Ghkcu 5mg daily
LL37 300mcg daily
Humalog 5iu pre workout




Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Tudca 1000mg daily
Nac 1200mg
Beetroot Extract 400mg daily




Training Split:

I didn’t get much training done at all this week since being sick. I’ll get back into it next week

 

[LevButlerov]

Sponsored by @Norvex
Coach by @R.AP


Another care package landed this week and once again they’ve nailed it. The product quality, packaging, and attention to detail with the labelling are all spot on



Can’t recommend Norvex enough!!



This week has been rough! I got a little bit of training at the start of the week, until I started to feel a little sick. Turns out I’ve got tonsillitis.

I’ve decided to take the rest of the week to rest and recover fingers crossed I’m good to go by Monday.


Current Stats:

Height: 178cm

Current Weight: 99.2kg

Nutrition & Macros:

Calories: 3650 kcal
Protein: 270g
Carbs: 540g
Fats: 33g



Current protocol:

Testosterone 600mg weekly
Masteron 400mg weekly
Equipoise 175mg weekly
Ment 35mg weekly
Hgh 6iu daily
Ghkcu 5mg daily
LL37 300mcg daily
Humalog 5iu pre workout




Cycle support:

Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Tudca 1000mg daily
Nac 1200mg
Beetroot Extract 400mg daily




Training Split:

I didn’t get much training done at all this week since being sick. I’ll get back into it next week

big arms and shoulders and thick arms!
love your meals good prep @Nelsonhaha

full week off?

 

[Nelsonhaha]

big arms and shoulders and thick arms!
love your meals good prep @Nelsonhaha

full week off?

Trained Monday and Tuesday then took the week off. I wanted to push through but I thought I’d be smart and prioritise rest for once

 

[LevButlerov]

Trained Monday and Tuesday then took the week off. I wanted to push through but I thought I’d be smart and prioritise rest for once

rest is good

 

[Nelsonhaha]

Weekly update on the log



Sponsored by @Norvex

Coach by @R. AP





This week training has been good, I’ve felt good in and out of the gym.

Body weight is down, I’ve seem to lose abit of water retention from being sick.

We are back into things full swing, it’s grow time !





Current Stats:



Height: 178cm



Current Weight: 98.3



Nutrition & Macros:



Calories: 3650 kcal

Protein: 270g

Carbs: 540g

Fats: 33g







Current protocol:



Testosterone 600mg weekly

Masteron 400mg weekly

Equipoise 175mg weekly

Ment 35mg weekly

Hgh 6iu daily

Ghkcu 5mg daily

LL37 300mcg daily

Humalog 5iu pre workout









Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Tudca 1000mg daily

Nac 1200mg

Beetroot Extract 400mg daily



Training



Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 13



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 110kg × 10



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 15

• 47.5kg × 10



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 90kg × 15

• 90kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 15

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 50kg × 12

• 50kg × 10



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 37kg × 14

• 37kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 70kg × 16

• 70kg × 13



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 15

• 65kg × 11



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

 

[LevButlerov]

Weekly update on the log



Sponsored by @Norvex

Coach by @R. AP





This week training has been good, I’ve felt good in and out of the gym.

Body weight is down, I’ve seem to lose abit of water retention from being sick.

We are back into things full swing, it’s grow time !





Current Stats:



Height: 178cm



Current Weight: 98.3



Nutrition & Macros:



Calories: 3650 kcal

Protein: 270g

Carbs: 540g

Fats: 33g







Current protocol:



Testosterone 600mg weekly

Masteron 400mg weekly

Equipoise 175mg weekly

Ment 35mg weekly

Hgh 6iu daily

Ghkcu 5mg daily

LL37 300mcg daily

Humalog 5iu pre workout









Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Tudca 1000mg daily

Nac 1200mg

Beetroot Extract 400mg daily



Training



Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 13



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 110kg × 10



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 15

• 47.5kg × 10



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 90kg × 15

• 90kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 15

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 50kg × 12

• 50kg × 10



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 37kg × 14

• 37kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 70kg × 16

• 70kg × 13



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 15

• 65kg × 11



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

bp staying steady your double big is big very thick arms! and 70s on pendulum is a win

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

 

[Ohdamn]

Weekly update on the log



Sponsored by @Norvex

Coach by @R. AP





This week training has been good, I’ve felt good in and out of the gym.

Body weight is down, I’ve seem to lose abit of water retention from being sick.

We are back into things full swing, it’s grow time !





Current Stats:



Height: 178cm



Current Weight: 98.3



Nutrition & Macros:



Calories: 3650 kcal

Protein: 270g

Carbs: 540g

Fats: 33g







Current protocol:



Testosterone 600mg weekly

Masteron 400mg weekly

Equipoise 175mg weekly

Ment 35mg weekly

Hgh 6iu daily

Ghkcu 5mg daily

LL37 300mcg daily

Humalog 5iu pre workout









Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Tudca 1000mg daily

Nac 1200mg

Beetroot Extract 400mg daily



Training



Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 13



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 110kg × 10



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 15

• 47.5kg × 10



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 90kg × 15

• 90kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 15

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 50kg × 12

• 50kg × 10



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 37kg × 14

• 37kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 70kg × 16

• 70kg × 13



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 15

• 65kg × 11



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

Back in full swing brother. Strength, fullness and training quality all looking unreal after bouncing back. Plenty more growth coming with those calories and performance numbers

 

[waggat]

Weekly update on the log



Sponsored by @Norvex

Coach by @R. AP





This week training has been good, I’ve felt good in and out of the gym.

Body weight is down, I’ve seem to lose abit of water retention from being sick.

We are back into things full swing, it’s grow time !





Current Stats:



Height: 178cm



Current Weight: 98.3



Nutrition & Macros:



Calories: 3650 kcal

Protein: 270g

Carbs: 540g

Fats: 33g







Current protocol:



Testosterone 600mg weekly

Masteron 400mg weekly

Equipoise 175mg weekly

Ment 35mg weekly

Hgh 6iu daily

Ghkcu 5mg daily

LL37 300mcg daily

Humalog 5iu pre workout









Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Tudca 1000mg daily

Nac 1200mg

Beetroot Extract 400mg daily



Training



Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 13



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 110kg × 10



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 15

• 47.5kg × 10



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 90kg × 15

• 90kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 15

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 50kg × 12

• 50kg × 10



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 37kg × 14

• 37kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 70kg × 16

• 70kg × 13



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 15

• 65kg × 11



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

Big volume there. You've got a traditional 4-way plus the chest/back and a second leg day. Seems like it's working for you though! Looking big in the photos.

 

[Nelsonhaha]

Big volume there. You've got a traditional 4-way plus the chest/back and a second leg day. Seems like it's working for you though! Looking big in the photos.

Funny you say that. This week coming I’ve changed my program to an Upper Lower Rest Push Pull Legs Rest.
I was getting abit run down from training too hard with little rest

 

[Grumpy]

Machine chest press and seated raises going well looking solid

 

[HarleyGuy]

Weekly update on the log



Sponsored by @Norvex

Coach by @R. AP





This week training has been good, I’ve felt good in and out of the gym.

Body weight is down, I’ve seem to lose abit of water retention from being sick.

We are back into things full swing, it’s grow time !





Current Stats:



Height: 178cm



Current Weight: 98.3



Nutrition & Macros:



Calories: 3650 kcal

Protein: 270g

Carbs: 540g

Fats: 33g







Current protocol:



Testosterone 600mg weekly

Masteron 400mg weekly

Equipoise 175mg weekly

Ment 35mg weekly

Hgh 6iu daily

Ghkcu 5mg daily

LL37 300mcg daily

Humalog 5iu pre workout









Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Tudca 1000mg daily

Nac 1200mg

Beetroot Extract 400mg daily



Training



Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 13



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 110kg × 10



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 15

• 47.5kg × 10



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 90kg × 15

• 90kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 15

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 50kg × 12

• 50kg × 10



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 37kg × 14

• 37kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 70kg × 16

• 70kg × 13



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 15

• 65kg × 11



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

Nice seated calf raises bro and I love your volume! BP, BG both look great!

Are you done with the MOTS-c for now?

 

[Nelsonhaha]

Nice seated calf raises bro and I love your volume! BP, BG both look great!

Are you done with the MOTS-c for now?

Thanks brother. I’m just giving the mots-c a break for the time being. I want to see how my body reacts on and off. With all the extra cals at the moment, I’m full of energy. I’m thinking of adding it back in a few weeks time

 

[DreadLockPredator]

Weekly update on the log



Sponsored by @Norvex

Coach by @R. AP





This week training has been good, I’ve felt good in and out of the gym.

Body weight is down, I’ve seem to lose abit of water retention from being sick.

We are back into things full swing, it’s grow time !





Current Stats:



Height: 178cm



Current Weight: 98.3



Nutrition & Macros:



Calories: 3650 kcal

Protein: 270g

Carbs: 540g

Fats: 33g







Current protocol:



Testosterone 600mg weekly

Masteron 400mg weekly

Equipoise 175mg weekly

Ment 35mg weekly

Hgh 6iu daily

Ghkcu 5mg daily

LL37 300mcg daily

Humalog 5iu pre workout









Cycle support:



Chromium Picolinate 300mcg daily

Astragalus Extract 1g daily

K2 + D3 2000iu

CoQ10 100-200mg daily

Zinc Picolinate 50mg daily

Magnesium Glycinate 250mg Before bed

Citrus Bergamot 1200mg daily

Milk Thistle 1200mg daily

Tudca 1000mg daily

Nac 1200mg

Beetroot Extract 400mg daily



Training



Back complete



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Pec Deck Rear Delt Fly

• 68kg × 12

• 68kg × 12

• 82kg × 12

• 82kg × 12



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 13



Chest Supported Wide Grip Row

• 120kg × 12

• 140kg × 12

• 160kg × 15

• 160kg × 14



Barbell Bent Over Row

• 80kg × 15

• 90kg × 13

• 110kg × 10



Chest & Shoulders





Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Dumbbell Chest Press Flat

• 38kg × 12

• 42kg × 12

• 47.5kg × 15

• 47.5kg × 10



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 90kg × 15

• 90kg × 15



Cable Decline Fly (per side)

• 15kg × 15

• 17kg × 15

• 21kg × 15

• 21kg × 13



Dumbbell Front Raise

• 12.5kg × 12

• 12.5kg × 12

• 15kg × 10

• 15kg × 9



Dumbbell Lateral Raises

• 12.5kg × 15

• 12.5kg × 15

• 15kg × 13

• 15kg × 13



Machine Plate Loaded Overhead Press

• 50kg × 15

• 50kg × 15

• 70kg × 15

• 70kg × 15



Arms



EZ-Bar Skull Crushers

• 25kg × 12

• 25kg × 12

• 37kg × 12

• 37kg × 12



Machine Preacher Curl

• 30kg × 12

• 30kg × 12

• 50kg × 12

• 50kg × 10



EZ-Bar Biceps Curl (Normal Grip)

• 27kg × 15

• 27kg × 15

• 37kg × 14

• 37kg × 11



Preacher Bench Concentration Curl (DBs)

• 12kg × 12

• 15kg × 12

• 17kg × 13

• 17kg × 10



Cable Tricep Cross Extension

• 12kg × 15

• 12kg × 15

• 17kg × 10

• 17kg × 9



Single Arm Cable Overhead Tricep Extension

• 10kg × 15

• 12.5kg × 15

• 15kg × 13

• 17.5kg × 9



Legs (Hamstrings)



Seated Hip Adduction

• 60kg × 12

• 60kg × 12

• 65kg × 15

• 65kg × 15



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Seated Leg Curl

• 68kg × 12

• 82kg × 12

• 103kg × 12

• 103kg × 11



Barbell Romanian Deadlift

• 100kg × 14

• 140kg × 10

• 140kg × 9



Dumbbell Walking Lunges

• 20kg × 12

• 20kg × 12

• 30kg × 15

• 30kg × 14

Bench Laying Leg Raise

• BW × 30

• BW × 30

• BW × 30

• BW× 30



Chest & Back



Plate Loaded Chest Fly

• 87kg × 12

• 103kg × 12

• 138kg × 15

• 138kg × 14



Barbell Chest Press Flat

• 60kg × 12

• 80kg × 12

• 100kg × 12

• 120kg × 8



Machine Chest Press Incline

• 70kg × 15

• 70kg × 15

• 100kg × 16

• 100kg × 15



Close Grip Seated Row

• 90kg × 12

• 90kg × 12

• 110kg × 14

• 110kg × 12



Cable Pullover

• 26.25kg × 15

• 36.25kg × 15

• 48.75kg × 12

• 48.75kg × 11



Legs (Quads)



Seated Hip Abduction

• 60kg × 12

• 60kg × 12

• 80kg × 12

• 80kg × 10



Seated Calve Raises

• 60kg × 12

• 80kg × 12

• 120kg × 15

• 120kg × 13



Pendulum Squat

• 40kg × 15

• 40kg × 15

• 70kg × 16

• 70kg × 13



Machine Laying Leg Curl

• 45kg × 12

• 45kg × 12

• 65kg × 15

• 65kg × 11



Captain’s Chair Straight Leg Raise

• BW × 30

• BW × 30

• BW × 30

Absolute Monster of a Man!! Happy I finally found your log brother. Lovely looking Cycle and insane results to match!