Female Log 10 week Build Training Cycle Log with Team R&D pharma

[Panda22]

Panda Build

Hey Evo fam.
I’m back and soon to be bigger than ever!
This is the start of my lower build phase. I’ll be running a 10 week phase this time.

Main focus this block is pretty simple:

• Bring up glutes + legs (priority)
• Maintain upper body with small, controlled gains
• Keep conditioning and BJJ performance high

I’m not chasing scale weight on this one, I’m chasing shape, density, while maintaining performance carryover (not much to ask ).

Current stats:

• 174cm
• 69kg
• 100% bad b
• 37yrs

TRAINING STRUCTURE

• Mon: Rest
• Tue: Lower (AM) + BJJ (PM)
• Wed: Upper (A/B alternating) + BJJ (PM)
• Thu: Lower (AM)
• Fri: Rest (occasional PM BJJ)
• Sat: BJJ (main hard session)
• Sun: Conditioning (sleds, plyos, barbell cleans)

Lower body is getting two dedicated growth sessions per week, with upper just enough to progress slowly - lets be real - the back is big enough (for now).

NUTRITION APPROACH
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal

Carbs are strategically placed around output days, and fats are kept stable to support recovery and hormones with some intense BJJ in the mix.
Everything is controlled… except me

Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

We’re locking in extra hard on this training block!
Before pics are incoming.
You’ll see more training photos/videos in this log - I am very open to form feedback and structure suggestions!

I will also be taking challenge requests! (Think - Panda try this movement, add x weight to your dips, etc.) throw your best at me here and there and I will film myself giving it a go and show you the results - pass or fail!

Thanks for following along Evo fam, I can’t wait to go big!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

 

[Panda22]

R&D Team
@R&Dpharma
@Allupfromhere
@willipede
@Doctakay
@Nasser1997o2
@_bubbles
@Popmusclez
@Oracle911

 

[Doctakay]

Hell yeah Sister. Big moves ahead. Following along immediately.

 

[Allupfromhere]

Panda Build

Hey Evo fam.
I’m back and soon to be bigger than ever!
This is the start of my lower build phase. I’ll be running a 10 week phase this time.

Main focus this block is pretty simple:

• Bring up glutes + legs (priority)
• Maintain upper body with small, controlled gains
• Keep conditioning and BJJ performance high

I’m not chasing scale weight on this one, I’m chasing shape, density, while maintaining performance carryover (not much to ask ).

Current stats:

• 174cm
• 69kg
• 100% bad b
• 37yrs

TRAINING STRUCTURE

• Mon: Rest
• Tue: Lower (AM) + BJJ (PM)
• Wed: Upper (A/B alternating) + BJJ (PM)
• Thu: Lower (AM)
• Fri: Rest (occasional PM BJJ)
• Sat: BJJ (main hard session)
• Sun: Conditioning (sleds, plyos, barbell cleans)

Lower body is getting two dedicated growth sessions per week, with upper just enough to progress slowly - lets be real - the back is big enough (for now).

NUTRITION APPROACH
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal

Carbs are strategically placed around output days, and fats are kept stable to support recovery and hormones with some intense BJJ in the mix.
Everything is controlled… except me

Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

We’re locking in extra hard on this training block!
Before pics are incoming.
You’ll see more training photos/videos in this log - I am very open to form feedback and structure suggestions!

I will also be taking challenge requests! (Think - Panda try this movement, add x weight to your dips, etc.) throw your best at me here and there and I will film myself giving it a go and show you the results - pass or fail!

Thanks for following along Evo fam, I can’t wait to go big!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Fuck yeah lesss go weapon! No denying the achievements you made on your last log and fair to say i think the entire community is keen as to see whats next in line for you. Brutal work ethic and killer instinct is a deadly combo

@LevButlerov next log up from @Panda22

 

[Panda22]

Fuck yeah lesss go weapon! No denying the achievements you made on your last log and fair to say i think the entire community is keen as to see whats next in line for you. Brutal work ethic and killer instinct is a deadly combo

@LevButlerov next log up from @Panda22

I'll need to update my profile picture next

I tool the last two weeks of de-load to have some fun in the gym - I'll drop some videos soon of new things I tried out!

 

[Allupfromhere]

I'll need to update my profile picture next

I tool the last two weeks of de-load to have some fun in the gym - I'll drop some videos soon of new things I tried out!

 

[willipede]

Very excited for your new log.

I like your thinking on a lot of stuff here, carb cycling around high output/training.

2 lower body sessions i think is plenty to make gainz, especially when utilising a high training intensity and close to failure training.

On critique on the training split is that I would like to see the lower days a little further apart to prioritise recovery.

Ped plan looks great, look forward to your logs. Go team r&d

 

[Panda22]

Very excited for your new log.

I like your thinking on a lot of stuff here, carb cycling around high output/training.

2 lower body sessions i think is plenty to make gainz, especially when utilising a high training intensity and close to failure training.

On critique on the training split is that I would like to see the lower days a little further apart to prioritise recovery.

Ped plan looks great, look forward to your logs. Go team r&d

I could swap Tuesday and Sunday sessions around for that bigger gap - think that would do it?
Around BJJ and office days my gym days as such are set but I can play with the sequencing!

Is the concern recovery in general or impact to growth?

 

[willipede]

I could swap Tuesday and Sunday sessions around for that bigger gap - think that would do it?
Around BJJ and office days my gym days as such are set but I can play with the sequencing!

Is the concern recovery in general or impact to growth?

I just find most people will need atleast 2 days to recover from a heavy leg session sometimes even as many as 3-4.

Seeing as even if you have a quad focused and glute/ham focus sessions theres still quite a bit of overlap.

I think youll find your performance will be better, leading to better growth in the long term if you can ensure a decent enough rest and a solid recovery between leg sessions

 

[LevButlerov]

Panda Build

Hey Evo fam.
I’m back and soon to be bigger than ever!
This is the start of my lower build phase. I’ll be running a 10 week phase this time.

Main focus this block is pretty simple:

• Bring up glutes + legs (priority)
• Maintain upper body with small, controlled gains
• Keep conditioning and BJJ performance high

I’m not chasing scale weight on this one, I’m chasing shape, density, while maintaining performance carryover (not much to ask ).

Current stats:

• 174cm
• 69kg
• 100% bad b
• 37yrs

TRAINING STRUCTURE

• Mon: Rest
• Tue: Lower (AM) + BJJ (PM)
• Wed: Upper (A/B alternating) + BJJ (PM)
• Thu: Lower (AM)
• Fri: Rest (occasional PM BJJ)
• Sat: BJJ (main hard session)
• Sun: Conditioning (sleds, plyos, barbell cleans)

Lower body is getting two dedicated growth sessions per week, with upper just enough to progress slowly - lets be real - the back is big enough (for now).

NUTRITION APPROACH
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal

Carbs are strategically placed around output days, and fats are kept stable to support recovery and hormones with some intense BJJ in the mix.
Everything is controlled… except me

Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

We’re locking in extra hard on this training block!
Before pics are incoming.
You’ll see more training photos/videos in this log - I am very open to form feedback and structure suggestions!

I will also be taking challenge requests! (Think - Panda try this movement, add x weight to your dips, etc.) throw your best at me here and there and I will film myself giving it a go and show you the results - pass or fail!

Thanks for following along Evo fam, I can’t wait to go big!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Love this new log sister @Panda22 EVO family love and support your way! you're really dialing in hard, Team R&D @R&Dpharma is growing fast!

Looking forward to yours updates and results sister

 

[Panda22]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower
PM - BJJ

Hip Thrusts - 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg
Seated Ham Curl 3x8 50kg
Standing Hip Abduction 3x12 100kg

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Great start to week one of the lower build phase!
After a 2 week de-load I had almost forgotten what it feels like to do a heavy session followed by heavy carbs!
I got caught out today not re-fuelling early enough after the gym and hitting an afternoon slump.
Moving forward I will go back to breaking my fast early on heavy training days to combat this (worked last time).

I'm really excited to hit this 10 weeks hard with everything I have to really see what I can achieve when focused on my lower body.

Thanks to everyone jumping back on board to follow along this next phase.


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

 

[Alice_In_Ironland]

Very excited for your new log.

I like your thinking on a lot of stuff here, carb cycling around high output/training.

2 lower body sessions i think is plenty to make gainz, especially when utilising a high training intensity and close to failure training.

On critique on the training split is that I would like to see the lower days a little further apart to prioritise recovery.

Ped plan looks great, look forward to your logs. Go team r&d

I think 3-4 lower days can work if programmed strategically re: exercise selection - especially if half of those days are strictly glute-focused and incorporate some isolation movements.

 

[Sheshredz]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower
PM - BJJ

Hip Thrusts - 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg
Seated Ham Curl 3x8 50kg
Standing Hip Abduction 3x12 100kg

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Great start to week one of the lower build phase!
After a 2 week de-load I had almost forgotten what it feels like to do a heavy session followed by heavy carbs!
I got caught out today not re-fuelling early enough after the gym and hitting an afternoon slump.
Moving forward I will go back to breaking my fast early on heavy training days to combat this (worked last time).

I'm really excited to hit this 10 weeks hard with everything I have to really see what I can achieve when focused on my lower body.

Thanks to everyone jumping back on board to follow along this next phase.


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

I cant believe i missed the first post.

Of course im following this new log girl, lets get it!

 

[Kopite67]

Panda Build

Hey Evo fam.
I’m back and soon to be bigger than ever!
This is the start of my lower build phase. I’ll be running a 10 week phase this time.

Main focus this block is pretty simple:

• Bring up glutes + legs (priority)
• Maintain upper body with small, controlled gains
• Keep conditioning and BJJ performance high

I’m not chasing scale weight on this one, I’m chasing shape, density, while maintaining performance carryover (not much to ask ).

Current stats:

• 174cm
• 69kg
• 100% bad b
• 37yrs

TRAINING STRUCTURE

• Mon: Rest
• Tue: Lower (AM) + BJJ (PM)
• Wed: Upper (A/B alternating) + BJJ (PM)
• Thu: Lower (AM)
• Fri: Rest (occasional PM BJJ)
• Sat: BJJ (main hard session)
• Sun: Conditioning (sleds, plyos, barbell cleans)

Lower body is getting two dedicated growth sessions per week, with upper just enough to progress slowly - lets be real - the back is big enough (for now).

NUTRITION APPROACH
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal

Carbs are strategically placed around output days, and fats are kept stable to support recovery and hormones with some intense BJJ in the mix.
Everything is controlled… except me

Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

We’re locking in extra hard on this training block!
Before pics are incoming.
You’ll see more training photos/videos in this log - I am very open to form feedback and structure suggestions!

I will also be taking challenge requests! (Think - Panda try this movement, add x weight to your dips, etc.) throw your best at me here and there and I will film myself giving it a go and show you the results - pass or fail!

Thanks for following along Evo fam, I can’t wait to go big!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Love the setup @Panda22 . This is going to be awesome to follow.

 

[willipede]

I think 3-4 lower days can work if programmed strategically re: exercise selection - especially if half of those days are strictly glute-focused and incorporate some isolation movements.

Agreed can be done, just have to very cautious on volume/overlap between sessions.

Also accounting for everyone's capacity for training/recovery being slightly different


Best way to figure it out what works is to try it, record the data.

A good way of testing if overtraining is an issue, trialling extra rest days if strength consistently shoots up vs baseline its likely a volume/frequency issue

 

[LevButlerov]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower
PM - BJJ

Hip Thrusts - 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg
Seated Ham Curl 3x8 50kg
Standing Hip Abduction 3x12 100kg

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Great start to week one of the lower build phase!
After a 2 week de-load I had almost forgotten what it feels like to do a heavy session followed by heavy carbs!
I got caught out today not re-fuelling early enough after the gym and hitting an afternoon slump.
Moving forward I will go back to breaking my fast early on heavy training days to combat this (worked last time).

I'm really excited to hit this 10 weeks hard with everything I have to really see what I can achieve when focused on my lower body.

Thanks to everyone jumping back on board to follow along this next phase.


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

awesome update sister EVO family support! i like your carb cycling, its perfect actually
any digestive aids added sister? creatine?
and post 2 week deload this will be a Win!

 

[RGSX]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower
PM - BJJ

Hip Thrusts - 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg
Seated Ham Curl 3x8 50kg
Standing Hip Abduction 3x12 100kg

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Great start to week one of the lower build phase!
After a 2 week de-load I had almost forgotten what it feels like to do a heavy session followed by heavy carbs!
I got caught out today not re-fuelling early enough after the gym and hitting an afternoon slump.
Moving forward I will go back to breaking my fast early on heavy training days to combat this (worked last time).

I'm really excited to hit this 10 weeks hard with everything I have to really see what I can achieve when focused on my lower body.

Thanks to everyone jumping back on board to follow along this next phase.


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Panda build is going to be epic

 

[Panda22]

awesome update sister EVO family support! i like your carb cycling, its perfect actually
any digestive aids added sister? creatine?
and post 2 week deload this will be a Win!

Psyllium husk and at the moment I am using @RGSX Vital Gut Health.
I eat FODMAP which genrally means I don't need much support!

No creatine however, no matter the form - it gives me bloat

 

[LevButlerov]

Psyllium husk and at the moment I am using @RGSX Vital Gut Health.
I eat FODMAP which genrally means I don't need much support!

good to hear sister on the digestive aids @Panda22

No creatine however, no matter the form - it gives me bloat

try creatine HCL instead of monohydrate sister

 

[Panda22]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

 

[Kopite67]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Powering through those dips sister. New program is gathering pace already you absolute machine. No easing into from you is there? . Rocking along nicely so far

 

[willipede]

Absolute machine, love the weighted dips.

One of my favourite exercises

 

[LevButlerov]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

EVO family respect sister you weighted dips are harder than most guys I know, true power sister @Panda22 and love the carb cycling you doing

 

[stevesmi]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

@Panda22 wow that is really good. You're doing those dips with added weight to it. That's a good challenging workout and it does the job.

 

[ceo]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Sister you are the best. You're showing how it's done, a true warrior, and you're unstoppable. @Panda22

 

[Mobster]

Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body!

Time to GROW!!

 

[ROIDDERS]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

You're doing an amazing job. Keep pumping that iron. Those dips are fun to do and I love the shoes in the pink socks. @Panda22

 

[2Thick]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

You are an absolute beast! @Panda22 training like that, where you're hitting the weights and you're hitting your martial arts, is a great way to condition your physique and you certainly look very athletic.

 

[Ulter]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

@Panda22 amazing, you're only doing 5 mg of Anavar. It just shows you that a little bit goes a long way, especially when you're stacking it with the other things that you're using and you're working your butt off.

 

[rizzlekdizzle]

Wow will definitely follow along!

 

[Panda22]

@Panda22 amazing, you're only doing 5 mg of Anavar. It just shows you that a little bit goes a long way, especially when you're stacking it with the other things that you're using and you're working your butt off.

Thank you! I haven’t started it just yet! I’m waiting for stock to come in then we’re off! This is just me pushing until then

 

[Panda22]

Absolute machine, love the weighted dips.

One of my favourite exercises

Took me ages to get good at them and now they’re one of my faves too!

Do you do the traditional body builder movement or street dips like me?

 

[Panda22]

EVO family respect sister you weighted dips are harder than most guys I know, true power sister @Panda22 and love the carb cycling you doing

Weighted pull ups are next on the list

 

[rizzlekdizzle]

Weighted pull ups are next on the list

You will make @Sheshredz jealous!

 

[LevButlerov]

Weighted pull ups are next on the list

You're a beast sister EVO family respect your way! @Panda22

 

[Panda22]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

 

[LevButlerov]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg
View attachment 219853

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

going hard sister @Panda22 you look amazing strong and ripped doing walking lunges!

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

 

[Alice_In_Ironland]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg
View attachment 219853

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Looking incredible, OMG

 

[Panda22]

Looking incredible, OMG

that room has the good lighting ha ha! Looks like me arms are getting more of a workout there than the legs - but it didn't feel that way thats for sure!

 

[HarleyGuy]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg
View attachment 219853

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Ok I take it back! You're actually a ripped Dani Speegle now!!

DB lunges are bruuuuutal, you're a killer girl!!

 

[Kopite67]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg
View attachment 219853

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Holy hell you are ripped and muscular. Looking great sister

 

[Allupfromhere]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg
View attachment 219853

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Geezus man

Not gonna lie mate. You went from doing really well to, what the hell is she eating

Proper killer

 

[Panda22]

Geezus man

Not gonna lie mate. You went from doing really well to, what the hell is she eating

Proper killer

Chicken and rice

 

[Allupfromhere]

Chicken and rice

Niceeee

 

[Sheshredz]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg
View attachment 219853

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

I say this as a compliment, there are guys at my gym that arent are muscular and ripped as you.

You hold this powerful frame while still being feminine and sexy. Like they way they draw female superheros in comic books or something!

 

[Trenhead3cc]

She’s back! Weighted dips are impressive.
Very strong on the walking lunges! I need to up my game! Epic shot

Also how have you found the noticable changes in Ghk-cu since you implemented it. Also running alongside HGH I bet your friends are asking about your skin routine

 

[waggat]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Lower


Cable kick back 3x8 15kg
Front Squats 4x5 75kg
Hip Thrust (light) 3x8 100kg
Walking Lunges 3x10 25kg DBs
Leg Extension 3x10 60kg
Standing Ham curl 3x8 20kg
View attachment 219853

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Second lower day went well - I felt recovered enough to push - although those walking lunges are hard AF no matter what!!
I am doing well with the calories and higher carbs - not struggling to get them in at the moment and my body is definitely thanking me for them - it's easy to forget how good it feels to fuel more!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Leg workout looks good. 25's on walking lunges is impressive.

 

[Ulter]

Thank you! I haven’t started it just yet! I’m waiting for stock to come in then we’re off! This is just me pushing until then

You are in great shape regardless.

 

[RoySimpson]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

@Panda22 Making those dips look easy!

 

[willipede]

Took me ages to get good at them and now they’re one of my faves too!

Do you do the traditional body builder movement or street dips like me?

I like to do a couple variations, just like your chest emphasis dips and I do some tricep emphasis dips although my tempo is a little slower

 

[ballin2504]

Panda Build - Week One

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
AM - Upper A
PM - BJJ

Incline DB Press - 3x8 20kg DBs
Seated Row (single arm) - 3x8 2x40kg 1x50kg
Push ups - 3x15
DB Curl - 3x10 12.5kg DBs
Lat Raise - 3x10 15kg dbs
Weighted dips - 3x8 10kg


Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Good day today - pushed a littler harder on some of the weights than I have been the last 6 weeks now I am out of just maintenance in the upper body! Upper body days will be A/B weekly training. Moderate calorie days was pretty good! I thought it would be harder to get those in given my calories are up overall from the last 12 week phase.
Great session at BJJ tonight - we got loads of rounds in which was a nice way to end the evening!

Not many steps in with work being a little busy but I am not too fussed about that on days where I do the 2 sessions.
Tomorrow will be a better chance to catch some sun and ensure this tan can hold through winter
View attachment 219094

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

@Panda22 great work. Awesome job on the weighted dips. Really killing it.

 

[Panda22]

I say this as a compliment, there are guys at my gym that arent are muscular and ripped as you.

You hold this powerful frame while still being feminine and sexy. Like they way they draw female superheros in comic books or something!

I absolutely take that as a compliment

There’s nothing like a @Sheshredz comment to boost your day!!

 

[Panda22]

I like to do a couple variations, just like your chest emphasis dips and I do some tricep emphasis dips although my tempo is a little slower

I could probably slow my down
The speed is a habit from EMOM training

 

[Panda22]

Leg workout looks good. 25's on walking lunges is impressive.

It’s by far the hardest excercise I do

 

[Panda22]

She’s back! Weighted dips are impressive.
Very strong on the walking lunges! I need to up my game! Epic shot

Also how have you found the noticable changes in Ghk-cu since you implemented it. Also running alongside HGH I bet your friends are asking about your skin routine

I’ve definitely noticed an improvement in my skin quality which I’m so hopeful continues to improve over time!! I think it’s probably a good offset for the time in the sun too

 

[Panda22]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

 

[Kopite67]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Looking fantastic sister, absolutely ripped to the bone.
You are obviously taking maximum advantage of what you need on these trips as you have not lost even the smallest step so far.

 

[rizzlekdizzle]

Jacked panda!

 

[LevButlerov]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

you're looking strong and hard beautiful abs and strong legs and arms sister @Panda22
love seeing you doing pull ups!

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

 

[Grumpy]

Abs and back really popping
Looking good

 

[waggat]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

That's a bi win that the hotel gym was decent!

Workouts looking good as usual.

 

[bss]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Triceps are looking really good and the Hotel gym looks legit!

 

[HarleyGuy]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Your abs are officially freaking me out! Beautiful food and drink pics too.

I think as a black belt you'll be welcome into any dojo I wouldn't worry about it. At least it was like that for me when I was away.

 

[Allupfromhere]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Fucking weapon mate haha, 25kg lunges are really stepping on business too!
How you find the wolfpack bag? I was having a look but fuck me hows the price tag lol

 

[Panda22]

Fucking weapon mate haha, 25kg lunges are really stepping on business too!
How you find the wolfpack bag? I was having a look but fuck me hows the price tag lol

Everything about it but the price tag is excellent! Thankfully its an expense for me with work travel.
There are decent alternative options but I prefer this aesthetic

 

[Panda22]

Your abs are officially freaking me out! Beautiful food and drink pics too.

I think as a black belt you'll be welcome into any dojo I wouldn't worry about it. At least it was like that for me when I was away.

Thats definitely been the case for me too! I don't mind a drop in to keep sharp.

I'll just be looking for somewhere decent with a timetable that aligns to this work schedule and travel from the hotel!

 

[Panda22]

Looking fantastic sister, absolutely ripped to the bone.
You are obviously taking maximum advantage of what you need on these trips as you have not lost even the smallest step so far.

No days off!

I got lucky on this hotel gym, I'll be going back here for the foreseeable work trips so I can stay on track!

 

[Pigsy]

No days off!

I got lucky on this hotel gym, I'll be going back here for the foreseeable work trips so I can stay on track!

great to see your planning ahead

 

[Allupfromhere]

Everything about it but the price tag is excellent! Thankfully its an expense for me with work travel.
There are decent alternative options but I prefer this aesthetic

Hey i get it man, you want want you like lol im the same

 

[Sheshredz]

Happy Monday Team!

Here is my wrap up from last week - 27/04 - 03/05

Last week I was travelling for work so had to utilise the Hotel gym for most of my workouts. Thankfully this hotel gym has a decent set up so I was able to do most exercises and substitute others to get an equally awesome workout.

**********************************************

Panda Build - Week Two

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, 6–8 weeks) *pending
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus
Tuesday AM - Lower
Wednesday AM - Upper
Thursday AM - Lower
Saturday AM - Whole Body
Sunday AM - Cleans & Sleds
10k+ steps each day

NUTRITION
Carb cycling setup:

• High days (lower sessions): 2350 kcal
• Moderate (upper/BJJ): 2150 kcal
• Low (rest days): 1950 kcal
• 5l water daily + Hydralyte

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Sissy Squat 4x8 Body weight

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 100kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 63kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Tricep Pushdown 3x10 25kg
Single Arm Low Row 3x8 40kg
Plate loaded pull down 3x8 100kg
Front Squats 4x5 70kg

Sunday:
Cleans 5x3 50kg
Sled Push 6 laps 90kg plates (110-120kg total)
Sled Pull 6 laps 100kg plates (120-130kg total)

Thanks for reading along this far!
Keeping up the workouts while travelling for work can be a little tricky. Unfortunately it means less BJJ sessions for me.
I'll be travelling fortnightly for the next few months so hopefully once I am in a better rythm I can find a BJJ academy in the area to get some sessions in on those travel weeks!

Prior to travelling I got myself a WolfPack meal prep backpack so was able to take all my meals down with me and stay on track with my diet!
I did indulge in some quality coffee as a treat and left that untracked

It was also really easy to take all my daily supplements with @RGSX 'HER' range - I got myself a 'Dosey' pill wallet and they fit perfectly in there with some extras to make sure I can stay consistent during these trips! It honestly couldn't have made this part of my regime easier!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

That meal prep backpack sounds awesome.

You are next level with the preperation! Your results show that level of dedication!

 

[HarleyGuy]

Thats definitely been the case for me too! I don't mind a drop in to keep sharp.

I'll just be looking for somewhere decent with a timetable that aligns to this work schedule and travel from the hotel!

I always found it weird to roll with new clubs and find out fast what type of dojo it is (ego rolling or otherwise).

 

[Panda22]

Panda Build - Week Three

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper A:
Incline DB Press 3x8 20kg DBs
Seated Row Single Arm 3x8 45kg
Pull Down Plate Machine 3x8 80kg, 100kg, 100kg
Lat Raise 3x12 12.5kg
DB Curl 3x8 12.5kg
Weighted Tricep Dips 3x8 10kg

Thursday:
Hip Thrust 3x8 100kg
Front Squat 4x5 75kg
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 60kg
Lying Ham Curl 3x10 35kg

BJJ:
Monday PM 90mins
Tuesday PM 90mins
Friday PM 60mins
Saturday AM 120mins

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Had a really good week and got a lot of hard work in!
All my lifts are feeling strong and well controlled, I will be looking to start pushing the weight up now on some movements. BJJ was also great this week, it was one of those weeks where I was firing well - @Nasser1997o2 I put the Gi back on to make sure I still had it - Saturday I was able to hand out some cross collar chokes. Usually after some time off Gi training, going back I get pain in hands/fingers from all the grips. I found this time I was fine, which was a nice bonus, likely due to the peptides/HGH!

I am back travelling for work next week and will be using what I can at the hotel gym.
I have loaded up my Dosey pack with @RGSX 'HER' vital support, they fit perfectly, there is no way I could pack all those suppliments individually if I wasn't using 'HER'. It's making travelling a whole lot easier and helps me stay on track!

Thanks for following along Evo Fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

 

[Nasser1997o2]

Panda Build - Week Three

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper A:
Incline DB Press 3x8 20kg DBs
Seated Row Single Arm 3x8 45kg
Pull Down Plate Machine 3x8 80kg, 100kg, 100kg
Lat Raise 3x12 12.5kg
DB Curl 3x8 12.5kg
Weighted Tricep Dips 3x8 10kg

Thursday:
Hip Thrust 3x8 100kg
Front Squat 4x5 75kg
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 60kg
Lying Ham Curl 3x10 35kg

BJJ:
Monday PM 90mins
Tuesday PM 90mins
Friday PM 60mins
Saturday AM 120mins

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Had a really good week and got a lot of hard work in!
All my lifts are feeling strong and well controlled, I will be looking to start pushing the weight up now on some movements. BJJ was also great this week, it was one of those weeks where I was firing well - @Nasser1997o2 I put the Gi back on to make sure I still had it - Saturday I was able to hand out some cross collar chokes. Usually after some time off Gi training, going back I get pain in hands/fingers from all the grips. I found this time I was fine, which was a nice bonus, likely due to the peptides/HGH!

I am back travelling for work next week and will be using what I can at the hotel gym.
I have loaded up my Dosey pack with @RGSX 'HER' vital support, they fit perfectly, there is no way I could pack all those suppliments individually if I wasn't using 'HER'. It's making travelling a whole lot easier and helps me stay on track!

Thanks for following along Evo Fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

You do mostly no-gi? Yeah Gi sucks

 

[Kopite67]

Panda Build - Week Three

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper A:
Incline DB Press 3x8 20kg DBs
Seated Row Single Arm 3x8 45kg
Pull Down Plate Machine 3x8 80kg, 100kg, 100kg
Lat Raise 3x12 12.5kg
DB Curl 3x8 12.5kg
Weighted Tricep Dips 3x8 10kg

Thursday:
Hip Thrust 3x8 100kg
Front Squat 4x5 75kg
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 60kg
Lying Ham Curl 3x10 35kg

BJJ:
Monday PM 90mins
Tuesday PM 90mins
Friday PM 60mins
Saturday AM 120mins

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Had a really good week and got a lot of hard work in!
All my lifts are feeling strong and well controlled, I will be looking to start pushing the weight up now on some movements. BJJ was also great this week, it was one of those weeks where I was firing well - @Nasser1997o2 I put the Gi back on to make sure I still had it - Saturday I was able to hand out some cross collar chokes. Usually after some time off Gi training, going back I get pain in hands/fingers from all the grips. I found this time I was fine, which was a nice bonus, likely due to the peptides/HGH!

I am back travelling for work next week and will be using what I can at the hotel gym.
I have loaded up my Dosey pack with @RGSX 'HER' vital support, they fit perfectly, there is no way I could pack all those suppliments individually if I wasn't using 'HER'. It's making travelling a whole lot easier and helps me stay on track!

Thanks for following along Evo Fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Super impressive as always @Panda22. Killer program and you are tossing around some serious iron sister. Even with work travel tossed I to the mix you have things looking like they are running to a really great schedule. And that's not including 6hrs of BJJ. Not sure how anyone makes this all work....but you do.

 

[LevButlerov]

Panda Build - Week Three

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 80kg
BSS 3x8 30kg DB
Leg Extension 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper A:
Incline DB Press 3x8 20kg DBs
Seated Row Single Arm 3x8 45kg
Pull Down Plate Machine 3x8 80kg, 100kg, 100kg
Lat Raise 3x12 12.5kg
DB Curl 3x8 12.5kg
Weighted Tricep Dips 3x8 10kg

Thursday:
Hip Thrust 3x8 100kg
Front Squat 4x5 75kg
Walking Lunges 3x10 each leg 25kg DBs
Leg Extension 3x10 60kg
Lying Ham Curl 3x10 35kg

BJJ:
Monday PM 90mins
Tuesday PM 90mins
Friday PM 60mins
Saturday AM 120mins

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
Had a really good week and got a lot of hard work in!
All my lifts are feeling strong and well controlled, I will be looking to start pushing the weight up now on some movements. BJJ was also great this week, it was one of those weeks where I was firing well - @Nasser1997o2 I put the Gi back on to make sure I still had it - Saturday I was able to hand out some cross collar chokes. Usually after some time off Gi training, going back I get pain in hands/fingers from all the grips. I found this time I was fine, which was a nice bonus, likely due to the peptides/HGH!

I am back travelling for work next week and will be using what I can at the hotel gym.
I have loaded up my Dosey pack with @RGSX 'HER' vital support, they fit perfectly, there is no way I could pack all those suppliments individually if I wasn't using 'HER'. It's making travelling a whole lot easier and helps me stay on track!

Thanks for following along Evo Fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

god to see you're stronger sister @Panda22 and doing BJJ you really going hard, truly hardcore, EVO family support!

 

[RGSX]

100kg pull downs Panda power is legit!

 

[Panda22]

100kg pull downs Panda power is legit!

It’s on the free weight machine which TBF I feel like is easier than the cable lat pulldown machine

 

[Panda22]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

 

[rizzlekdizzle]

that mid-section is killer!

 

[LevButlerov]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

maximum power sister @Panda22 you look lean hard and amazing, very strong! love your training.

 

[Kopite67]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Amazing update sister. Your dedication to your training and overall process is very inspirational. The weights you are using are amazing. 130kg hip thrusts and Landmine hacks at 40kg are incredible.
An absolute machine

 

[stevesmi]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

@Panda22 that looks awesome. It looks like you're having a great time on this training. and it's certainly paying off.

 

[Allupfromhere]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

You have just turned yourself into napalm now.. not allowing anything to get in the way and always finding a way to navigate life and continuing the grind.

Wreaking havoc on this mfer

 

[Ulter]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Good mix on the peptides. I got a lot of love for those. I'm starting to experiment more and more with them. @Panda22

 

[Mobster]

Great pics esp the sled pushes

 

[2Thick]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

love the sled work. you see NFL players in the States doing those @Panda22 this looks super fun!

 

[ROIDDERS]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

@Panda22 if you want to be in top shape like you are, this is what you have to do. I'm so impressed with you. You are incredible and you are so dedicated.

 

[ceo]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

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If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

Sister, this is a beautiful touchdown of some really good stuff. You are going to enjoy those peptides. The BPC is one of my favorites. @Panda22

 

[Sheshredz]

Is that a 24kg dumbell?

Gosh what a random number?

 

[ballin2504]

Panda Build - Week Four

PEDs @R&Dpharma

• 3iu HGH (AM)
• GHK-CU 2.5mg
• KPV 500mcg
• MT2 250mcg (winter is coming)
• Reta 2mg
• L-Carnitine 600mg/1ml
• Anavar (5mg, training days only, Starting week 4)
• *BPC + TB as required

Supplements

• Vital Support @RGSX
• Fish oil (additional dose to vital support)
• Zinc
• Cinnamon
• Magnesium glycinate
• Collagen
• HBCD Powder
• EEAs
• Psyllium Husk
• Lysine
• Vitamin C

Training focus

Tuesday:
Hip Thrust 4x8 130kg
RDL 3x6 85kg
BSS 3x8 32.5kg DB
Seated Ham Curl 3x8 60kg
Hip Abduction (standing machine) 3x12 100kg

Wednesday Upper B:
Flat DB Press 3x8 20kg DBs
Lat Raise 3x12 12kg
Pull Ups 4x5
Rear Delt (single arm cable) 3x10 10kg
Tricep Pushdown 3x10 26.5kg
Hammer Curl 3x10 12kg

Thursday:
Hip Thrust 3x8 110kg
*Landmine Curtsy Lunges 3x8 20kg plate
*Landmine Hack Squat 4x5 40kg plate
Walking Lunges 3x10 each leg 24kg DBs
Leg Extension 3x10 70kg
Lying Ham Curl 3x10 35kg
*alternative exercise due to hotel gym equipment

Saturday:
Hip Adductors 3x10 40kg
Hip Abductors (standing) 3x10 100kg
Landmine Lateral Lunge to Overhead Press 3x6 each side 10kg plate
Landmine step back lunge 3x6 each side 10kg plate
Landmine single leg hack squat 3x8 each side 20kg place

Sunday:
Barbell Cleans 3x3 50kg, 2x3 40kg *dropped back weight to correct my technique
Sled Push 6 laps 100kg (120-130kg total weight)
Sled Pull 6 laps 100kg (120-130kg total weight)

Nutrition

Carb cycling setup:

• High days (lower sessions): 2350 kcal (P-140g C-300 F-50)
• Moderate (upper/BJJ): 2150 kcal (P-140g C-240 F-55)
• Low (rest days): 1950 kcal (P-135g C-170 F-55)

Water
Water intake is consistent at 5L/day with electrolytes (Hydralyte) every 1.25L

Feeling
This week was a travel week for me. I was able to move my first leg session to Monday as I flew out Tuesday Morning, the other sessions were done at the hotel gym so had to be slightly modified due to the equipment available to me. The hotel gym is decent enough so I can still get a lot of things done! I feel like I have travelling down now and don't lose any momentum or routine - I am sure I look crazy going through the airport security with all my meals, supplements, and powders to get me through the week!

I pushed the weight up on my leg days and tried some new movements with the landmine which was really cool! I can feel that now in my adductors! Sled weights also went up which was really painful but I got it done and managed to keep my time without being sick!

Sleep has been on track even with the travel and sleeping in a hotel bed - I think a lot of that is due to being able to hold my routine (food/exercise/sleep and wake times) and @RGSX sleep support!

Heres a few photos of the hotel gym DB's which are a weird weight, and my legs after sled pumps!

Also my touchdown top up from the one and only @R&Dpharma keeping my gains and recovery exactly where it needs to be!

Thanks for following along Evo Fam!

View attachment 232484View attachment 232485View attachment 232486View attachment 232487View attachment 232488View attachment 232489View attachment 232490


If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD

@Panda22 damn the abs and shoulder are looking awesome. Great job