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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