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Another really good setup on this. @Trenstacles the food looks really good. It's nice all around.
@Trenstacles testosterone and growth hormone. You get a lot of good results on that, combined with that diet and that kind of training. You're going to get good results.
Good job on this. You're putting together a nice mix of food. I like overall what you're doing and it looks really sweet. @Trenstacles
@Trenstacles Looking great bro!
@Trenstacles Numbers are on point....keep growing.....
Notes: We are officially back on cycle starting from last Sunday! Tren and eq have been added to the stack and it’s time to remove the rest of this body fat. I’ll also be adding in SLU this week also.
Age 26
Weekly peds:
600 test e
HGH 4iu
150 EQ
75 tren a
Daily Support supps:
• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily
Measurements:
Calves(cm):Left39cm right 39cm
Quads(cm):Left61.5cm right 61.5cm
Glutes(cm):98
Waist(cm):87
Chest(cm):115
Bicep(cm):Left40.5right40.5
Calories: 2459
Protein:225
Carbs:302
Fat:29.5
200g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit
Meal 2:
150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt
Meal 4: Dinner
260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout
Pre workout meal:
100gmicrowave rice
1 banana
10g honey
Intra workout:
30g maltodextrin
Post workout:
40g rice flour
25g protein powder
Built by @R.AP
Sponsored by @shadow labs
Sponsored by the @TheAsylum
Attachments
Notes: Tren has definitely kicked in! Not feeling super flat anymore and I feel comfortable wearing a singlet again. I could only ever wear a singlet when I was on tren
I feel disgusting wearing one while I’m off it. Other than that diet is spot on and strength is up and I’m keen to see what the future awaits.Age: 26
Weekly peds:
600 test e
HGH 4iu
75mg tren
200 EQ
Slu 20mg daily
Mots c 1mg daily
Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach
Meal 2:
150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt
Meal 4: Dinner
260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout
Pre workout meal:
200g microwave rice
1 banana
10g honey
Intra workout:
30g maltodextrin
Post workout:
40g rice flour
25g protein powder.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps
Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min
• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps
Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps
EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps
Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
arms look big and pumped and and love your mealsNotes: Tren has definitely kicked in! Not feeling super flat anymore and I feel comfortable wearing a singlet again. I could only ever wear a singlet when I was on tren
Age: 26
Weekly peds:
600 test e
HGH 4iu
75mg tren
200 EQ
Slu 20mg daily
Mots c 1mg daily
Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach
Meal 2:
150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt
Meal 4: Dinner
260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout
Pre workout meal:
200g microwave rice
1 banana
10g honey
Intra workout:
30g maltodextrin
Post workout:
40g rice flour
25g protein powder.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps
Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min
• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps
Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps
EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps
Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum
train hard!
Notes: weight went down abit but nothing to major. Tren is definitely kicked in and feeling amazing 247. Ready for another week of brutal dieting and shred this last 6 kilos off.Notes: Tren has definitely kicked in! Not feeling super flat anymore and I feel comfortable wearing a singlet again. I could only ever wear a singlet when I was on tren
Age: 26
Weekly peds:
600 test e
HGH 4iu
75mg tren
200 EQ
Slu 20mg daily
Mots c 1mg daily
Calories: 2690
Protein:224
Carbs:327
Fat:43
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach
Meal 2:
150g chicken breast
175 potatoes
100g asparagus
50g carrots
50g pickles
10g carb sauce
10g macadamias
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt
Meal 4: Dinner
260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout
Pre workout meal:
200g microwave rice
1 banana
10g honey
Intra workout:
30g maltodextrin
Post workout:
40g rice flour
25g protein powder.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps
Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min
• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps
Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps
EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps
Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum
Age 26
Weekly peds:
600 test e
HGH 4iu
150 EQ
75 tren a
Daily Support supps:
• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily
Measurements:
Calves(cm):Left39cm right 39cm
Quads(cm):Left61.5cm right 61.5cm
Glutes(cm):98.5
Waist(cm):90.5
Chest(cm):112.5
Bicep(cm):Left40.5right40.5
Weight: 92.7
Calories: 2459
Protein:225
Carbs:302
Fat:29.5
200g egg whites
1 slice sour dough
20g spinach
70g kiwi fruit
Meal 2:
150g chicken breast
150 sweet potatoe
100g asparagus
50g carrots
50g pickles
10g carb sauce
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
175g potato
1g heart salt
Meal 4: Dinner
260g rump steak
150 rice
100g green beans
15g carb sauce
50g saur Krout
Pre workout meal:
100gmicrowave rice
1 banana
10g honey
Intra workout:
30g maltodextrin
Post workout:
40g rice flour
25g protein powder
Built by @R.AP
Sponsored by @shadow labs
Sponsored by @TheAsylum
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
back and arms amazing you look big!
Thank you brother
As on UGL bro I'm so stoked with your progress so far! We haven't hit brutal dieting yet bro, and to get you proper shredded, we'll get there. Keep doing what you're doing brother <3
great
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
EVO family support
Notes: Cals bumped down and changed up some meals. Having 2 burritos bowls instead of the chicken and sweet potato as i was due for a change. Abs are really starting to come in to which I’m stoked about. Will update at the end of the week to see how check in went.
Age: 26
Weekly peds:
600 test e
HGH 4iu
75mg tren
200 EQ
Slu 20mg daily
Mots c 1mg daily
Calories: 2517
Protein:231
Carbs:257
Fat:55.3
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach
Meal 2:
• Beef 5 star extra trim mince by coles - 160 g
• Red kidney beans by edgell - 70 g
• Guacamole - 50 g
• Corn - 50 g
• Tomatoes - 50g
• Grilled or Pan Fried Capsicum (Red) - 50 g
• Lettuce - 40 g
• Low fat protein cheese by eatlean - 20 g
• Himalayan pink salt - 2 g
Meal3:
• Beef 5 star extra trim mince by coles - 160 g
• Red kidney beans by edgell - 70g
• Guacamole - 50g
• Corn - 50 g
• Tomatoes - 50 g
• Grilled or Pan Fried Capsicum (Red) - 50 g
• Lettuce - 40 g
• Low fat protein cheese by eatlean - 20 g
• Himalayan pink salt - 2 g
Meal 4: Dinner
260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout
Pre workout meal:
200g microwave rice
1 banana
10g honey
Intra workout:
30g maltodextrin
Post workout:
40g rice flour
25g protein powder.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps
Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min
• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps
Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps
EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps
Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
Sponsored by @shadow labs
Sponsored by @TheAsylum
Built by @R.AP
Age: 26
Weekly peds:
600 test e
HGH 4iu
75mg tren
200 EQ
Slu 20mg daily
Mots c 1mg daily
Calories: 2517
Protein:231
Carbs:257
Fat:55.3
Meal 1:
120 egg whites
1 large egg
1 slice of medium sour dough
20 grams of spinach
Meal 2:
• Beef 5 star extra trim mince by coles - 160 g
• Red kidney beans by edgell - 70 g
• Guacamole - 50 g
• Corn - 50 g
• Tomatoes - 50g
• Grilled or Pan Fried Capsicum (Red) - 50 g
• Lettuce - 40 g
• Low fat protein cheese by eatlean - 20 g
• Himalayan pink salt - 2 g
Meal3:
• Beef 5 star extra trim mince by coles - 160 g
• Red kidney beans by edgell - 70g
• Guacamole - 50g
• Corn - 50 g
• Tomatoes - 50 g
• Grilled or Pan Fried Capsicum (Red) - 50 g
• Lettuce - 40 g
• Low fat protein cheese by eatlean - 20 g
• Himalayan pink salt - 2 g
Meal 4: Dinner
260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout
Pre workout meal:
200g microwave rice
1 banana
10g honey
Intra workout:
30g maltodextrin
Post workout:
40g rice flour
25g protein powder.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps
Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min
• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 55 × 8 reps
Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 reps
EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps
Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min
• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 70kg 12 reps
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 40kg 15 reps
Set 2 60kg 15
Set 3 80kg 12reps
Set 4 80kg 7 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 10 reps
Set 4 200kg 8 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
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LevButlerov
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you look big, thick arms in the pic
and good meal pic too! tastyleg press 200 win and high hack at 800 too!
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