Approved Log 14 Week Recomp and Fat Loss Cycle Log

[Avitoholis]

@Avitoholis welcome bro but i think your structure needs work, you gotta concentrate on high reps and cardio if you want to slice that thick bro

Here is my workout schedule for week 1. Does this align with your recommendations @Npcclassicphysique champ - i've added daily low impact cardio for 25-30 after each morning while fasted and ensured my rep range is between 8-15 reps depending on exercise. Let me know your thoughts.

Week 1

Monday – Full Body / Chest + Quads + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band flys, bodyweight squats, wall slides

Working Sets:

• Incline DB Press – 4x10–12 (rest-pause final set: 10+5+3)

• Machine Fly – 3x15

• Stretch: Chest Dip Hold – 45 sec

• Leg Press – 3x15

• Stretch: Couch Stretch – 60 sec

• DB Pullover – 2x12

• Calves: DB Calf Raises on Leg Press – 3x20

• Core: Weighted Sit-Ups – 3x15 (slow)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

· High incline treadmill walk



Tuesday – Full Body / Back + Hams + Core + Forearms

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Scapular pull-ups, band straight-arm pulldown

Working Sets:

• Machine Row – 4x10–12 (double drop set final)

• Straight-Arm Cable Pulldown – 3x15

• Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 3x10 (3-sec eccentric, squeeze at bottom)

• Stretch: Seated Hamstring Reach – 45 sec

• Forearms: Band Wrist Curls – 3x20

• Core: Side Plank Reach-Throughs – 3 rounds

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Wednesday – Active Recovery + Feeder

• Walk: 4–5 km (outdoors or treadmill incline) - timed separately 45 minutes

Feeder (25 minutes):

• DB Shrugs – 2x40

• DB Pec Flye (Low Angle) – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40


Thursday – Full Body / Shoulders + Chest + Posterior Chain

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band shoulder openers, scapular pull-aparts

Working Sets:

• Seated DB Shoulder Press – 4x10

• Lateral Raise (Pre-Exhaust) – 3x15

• Stretch: Wall Shoulder Stretch – 45 sec

• Flat DB Press (Controlled Tempo) – 3x10

• Stretch: Chest Dip Hold – 45 sec

• Glute Bridge + Ham Curl (Slider or Band) – 3x15

• Stretch: Kneeling Hamstring Stretch – 45 sec

• Calves: Seated DB Calf Raise – 3x20

• Core: Ab Wheel or Rollouts – 3x8–10

• Estimated Duration: 50 minutes

Cardio (25-30 minutes):

• High incline treadmill walk


Friday – Arms + Calves + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks

• Wrist circles, band curls, light pushdowns

Working Sets:

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Barbell Curl – 3x15

• Overhead Cable Extension – 3x15

• Calves: Donkey Raise TUT – 1x AMRAP (40 sec down / 20 sec up)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Saturday – Feeder + Light Core

Feeder Session (25 minutes):

• DB Fly – 2x40

• DB Shrugs – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40

Core: Hanging Knee Raises – 2x15


Sunday – Mobility + Walk

Walk: 3–5 km or incline treadmill

• Foam roll

 

[Npcclassicphysique champ]

Here is my workout schedule for week 1. Does this align with your recommendations @Npcclassicphysique champ - i've added daily low impact cardio for 25-30 after each morning while fasted and ensured my rep range is between 8-15 reps depending on exercise. Let me know your thoughts.

Week 1

Monday – Full Body / Chest + Quads + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band flys, bodyweight squats, wall slides

Working Sets:

• Incline DB Press – 4x10–12 (rest-pause final set: 10+5+3)

• Machine Fly – 3x15

• Stretch: Chest Dip Hold – 45 sec

• Leg Press – 3x15

• Stretch: Couch Stretch – 60 sec

• DB Pullover – 2x12

• Calves: DB Calf Raises on Leg Press – 3x20

• Core: Weighted Sit-Ups – 3x15 (slow)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

· High incline treadmill walk



Tuesday – Full Body / Back + Hams + Core + Forearms

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Scapular pull-ups, band straight-arm pulldown

Working Sets:

• Machine Row – 4x10–12 (double drop set final)

• Straight-Arm Cable Pulldown – 3x15

• Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 3x10 (3-sec eccentric, squeeze at bottom)

• Stretch: Seated Hamstring Reach – 45 sec

• Forearms: Band Wrist Curls – 3x20

• Core: Side Plank Reach-Throughs – 3 rounds

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Wednesday – Active Recovery + Feeder

• Walk: 4–5 km (outdoors or treadmill incline) - timed separately 45 minutes

Feeder (25 minutes):

• DB Shrugs – 2x40

• DB Pec Flye (Low Angle) – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40


Thursday – Full Body / Shoulders + Chest + Posterior Chain

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band shoulder openers, scapular pull-aparts

Working Sets:

• Seated DB Shoulder Press – 4x10

• Lateral Raise (Pre-Exhaust) – 3x15

• Stretch: Wall Shoulder Stretch – 45 sec

• Flat DB Press (Controlled Tempo) – 3x10

• Stretch: Chest Dip Hold – 45 sec

• Glute Bridge + Ham Curl (Slider or Band) – 3x15

• Stretch: Kneeling Hamstring Stretch – 45 sec

• Calves: Seated DB Calf Raise – 3x20

• Core: Ab Wheel or Rollouts – 3x8–10

• Estimated Duration: 50 minutes

Cardio (25-30 minutes):

• High incline treadmill walk


Friday – Arms + Calves + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks

• Wrist circles, band curls, light pushdowns

Working Sets:

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Barbell Curl – 3x15

• Overhead Cable Extension – 3x15

• Calves: Donkey Raise TUT – 1x AMRAP (40 sec down / 20 sec up)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Saturday – Feeder + Light Core

Feeder Session (25 minutes):

• DB Fly – 2x40

• DB Shrugs – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40

Core: Hanging Knee Raises – 2x15


Sunday – Mobility + Walk

Walk: 3–5 km or incline treadmill

• Foam roll

@Avitoholis you can pull this off bro its good volume but you'll need to adjust this week by week cant be 1 off though

 

[RoySimpson]

The vision here is returning to consistency, structure, and long-term mental and physical progress. My goal isn’t just fat loss - this is about putting together a sustainable system that prioritizes metabolic health, muscle retention, recovery, and injury prevention. I'm starting with some early wins in the gym - they are not overly long workouts, because i'm focusing on intensity over volume. My goal in weeks 1-4 is consistency and getting into the gym everyday is the biggest obstacle.

I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.

This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.


Current Stats & Background

• Starting Weight: 205 lbs

• Body Fat: 20% (Renpho scale)

• Advanced lifter with high muscle maturity, recently detrained due to inconsistency

• I gain size and strength quickly once training and diet are locked in

• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds



Training Protocol

Weeks 1–4: Full-body workouts - 5x/week

• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week

• Supersets, rest-pause sets, mobility, and shoulder rehab

• Building the habit and momentum without burning out


Weeks 5–14: Push/Pull/Legs

• Volume continues to slowly ramp-up

• Metabolic finishers or two-a-days added depending on recovery

• Focus stays on form, tension, and execution


I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.

I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)

Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.

My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.




Nutrition

I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.

Protein Sources:

• Whey pre-workout

• Whey post-workout (with banana, dextrose, and R-ALA)

• Midday whey shake

• Casein shake before bed

• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.

• Hard-boiled eggs on occaision


Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.


Fats: Controlled, coming from egg yolks, nuts, peanut butter


I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.


Starting Macros:

• Protein: 225g

• Carbs: 150–200g

• Fat: 50–60g

That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.

Friday is pizza night -family tradition. I keep it reasonable and move on.

My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.



Digestive & Supplement Support

I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.

I’ve since made major changes:

• Caffeine is capped at 1–2 coffees per day

• No caffeine pills or ephedrine

• Modafinil reduced to 100mg max/day, and currently weaning off

• I’m making daily effort to reduce stimulation and bring the system back to baseline



Supplements:

• TUDCA

• Berberine – 500mg AM fasted with HGH, and with high-carb meals

• Digestive enzymes – with heavier meals

• Probiotics – midday on empty stomach

• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS

• L-Theanine – as needed on higher stress or high-stim days

• R-ALA – post workout

• Collagen peptides + vitamin C – pre-training

• Creatine + beta alanine – pre-training

• Multivitamin and B-complex – with breakfast daily



Gear Protocol

Everything is dosed low and strategic. The goal is long-term re-composition and recovery.


Current Protocol:

• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.

• Anavar: 50mg/day (4–6 week)

• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)

○ Planning to run HGH for 6+ months

○ Primary focus: recovery, lean mass retention, injury prevention


Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.


Aromatase Management:

• Aromasin + Arimidex both on hand

• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.

• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)

• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.



Recovery & Lifestyle

• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.

• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.



Supplement Timing & General Meal Structure

Morning (Fasted):

• HGH 2iu

• 500mg Berberine

Pre-Workout:

• Whey + collagen peptides + vitamin C

• Creatine

• Beta alanine

Post-Workout:

• Whey + banana + dextrose

• R-ALA

• Glutamine

With Breakfast:

• Multivitamin

• B-complex

Mid-Morning:

• Nuts + hard-boiled eggs + raw veg (or something similar)

Lunch:

• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.

Midday:

• Probiotic on empty stomach

• Protein shake with peanut butter

Evening:

• Lean protein (usually chicken) potatoes or rice

• Berberine with higher-carb meals


Before Bed:

• Casein shake

• Magnesium glycinate + L-Theanine



Goals

In summary of what is stated above:

• Cut to mid to low 180s

• Improve digestion, insulin sensitivity, and recovery

• Maintain or increase muscle density

• Stay injury-free with mobility

• Rebuild structured and disciplined routine


Thanks in advance for any feedback.

@Avitoholis You have a solid foundation. Focus on refining your nutrition, addressing the gyno, and prioritizing sleep as much as possible. With consistent effort and adjustments along the way, you'll achieve your goals. Keep us updated on your progress!

 

[25homes]

Great start here stick with it

 

[Tiger Salman Khan]

Here is my workout schedule for week 1. Does this align with your recommendations @Npcclassicphysique champ - i've added daily low impact cardio for 25-30 after each morning while fasted and ensured my rep range is between 8-15 reps depending on exercise. Let me know your thoughts.

Week 1

Monday – Full Body / Chest + Quads + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band flys, bodyweight squats, wall slides

Working Sets:

• Incline DB Press – 4x10–12 (rest-pause final set: 10+5+3)

• Machine Fly – 3x15

• Stretch: Chest Dip Hold – 45 sec

• Leg Press – 3x15

• Stretch: Couch Stretch – 60 sec

• DB Pullover – 2x12

• Calves: DB Calf Raises on Leg Press – 3x20

• Core: Weighted Sit-Ups – 3x15 (slow)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

· High incline treadmill walk



Tuesday – Full Body / Back + Hams + Core + Forearms

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Scapular pull-ups, band straight-arm pulldown

Working Sets:

• Machine Row – 4x10–12 (double drop set final)

• Straight-Arm Cable Pulldown – 3x15

• Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 3x10 (3-sec eccentric, squeeze at bottom)

• Stretch: Seated Hamstring Reach – 45 sec

• Forearms: Band Wrist Curls – 3x20

• Core: Side Plank Reach-Throughs – 3 rounds

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Wednesday – Active Recovery + Feeder

• Walk: 4–5 km (outdoors or treadmill incline) - timed separately 45 minutes

Feeder (25 minutes):

• DB Shrugs – 2x40

• DB Pec Flye (Low Angle) – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40


Thursday – Full Body / Shoulders + Chest + Posterior Chain

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band shoulder openers, scapular pull-aparts

Working Sets:

• Seated DB Shoulder Press – 4x10

• Lateral Raise (Pre-Exhaust) – 3x15

• Stretch: Wall Shoulder Stretch – 45 sec

• Flat DB Press (Controlled Tempo) – 3x10

• Stretch: Chest Dip Hold – 45 sec

• Glute Bridge + Ham Curl (Slider or Band) – 3x15

• Stretch: Kneeling Hamstring Stretch – 45 sec

• Calves: Seated DB Calf Raise – 3x20

• Core: Ab Wheel or Rollouts – 3x8–10

• Estimated Duration: 50 minutes

Cardio (25-30 minutes):

• High incline treadmill walk


Friday – Arms + Calves + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks

• Wrist circles, band curls, light pushdowns

Working Sets:

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Barbell Curl – 3x15

• Overhead Cable Extension – 3x15

• Calves: Donkey Raise TUT – 1x AMRAP (40 sec down / 20 sec up)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Saturday – Feeder + Light Core

Feeder Session (25 minutes):

• DB Fly – 2x40

• DB Shrugs – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40

Core: Hanging Knee Raises – 2x15


Sunday – Mobility + Walk

Walk: 3–5 km or incline treadmill

• Foam roll

@Avitoholis nice detailed updates.........

 

[Avitoholis]

Weekly AAR

Week of: 31 March – 6 April 2025

Overall Rating (1–10): 7

Why that rating?

Solid foundation laid across all categories—training, nutrition, gear, and recovery. Faced a major personal challenge with wife’s injury and hospitalization mid-week. Despite that, stayed committed, adaptable, and driven. The plan held strong under real pressure.



WINS & CHALLENGES (LIFE + MINDSET)

Top Wins:

1. Completed all six training sessions, despite spending days in the hospital.

2. Fasted training protocol with HGH and morning cardio executed with consistency.

3. Meal prep done prior to the week allowed nutritional discipline during chaos.

4. Successfully started new compounds and supplement with no adverse reactions.

5. Mentally stayed dialed in.


Top Challenges:

1. Wife’s fall and injury (6 fractured vertebrae + Sartorius trauma) brought major emotional and time stress. However, we do not anticipate any long-term negative impacts and are expecting a full recovery, despite the severity.

2. Diet had minor slip-ups - replaced a few meals due to circumstances, but kept macros close.

3. Balancing emotional load and monitoring physical responses to new PEDs.



TRAINING

Sessions Completed: 6

Wins / Progress: Fasted morning training implemented with 2 IU HGH and pre-lift cardio. Logged baseline strength data. Felt strong, stable, and recovered enough to increase volume.

Lows / Issues: None in execution - no missed sessions.

Adjustment for Next Week: Add one exercise to each session to build on baseline. Maintain fasted protocol and cardio.



DIET

Adherence (1–10): 8

Wins: Maintained 80% compliance with plan despite hospital schedule. Prepped food kept diet clean and macros close to target.

Screw-Ups / Fixes Needed: Minor deviations - some meals replaced with hospital-accessible options.

Next Week Plan: Increase meal variety - prep three different meals, five servings each, to improve compliance and reduce monotony.



GEAR

Compounds Used:

• Test400 – 200mg/week (Saturday pin)

• EQ – 300mg/week (Wednesday pin) – started this week

• Tbol – 50mg/day – began Wednesday, running for 35 days

• Primobolan – 300mg/week – starts Week 2

Positive Effects:

Initial response good - no sides, strong energy, solid recovery. No issues with appetite or mood.

Side Effects / Concerns:

None currently noted.

Next Week Plan:

Maintain Tbol, EQ, Test. Add Primo. Continue monitoring for sides and adjust if needed. No change to gyno…monitoring and waiting for AI delivery…however, I'm hoping the EQ and Primo will help.



SUPPLEMENTS & RECOVERY

Supplements Taken:

• Morning: 2 IU HGH, 500mg Berberine (pre-cardio)

• Post-Workout: 300mg ALA, 500mg Vitamin C, 5g Creatine, 3g Beta-Alanine

• Breakfast: TUDCA 250mg, NAC 600mg, Astaxanthin 4mg, Multivitamin, B-Complex

• Midday/Dinner: 500mg Berberine, Digestive Enzymes

• Afternoon Shake: Probiotic, optional extra TUDCA/Vitamin C

• Bedtime: 400mg Magnesium Glycinate, 200mg L-Theanine

Recovery (Sleep, stress, libido):

Recovery was excellent. No signs of fatigue. Slept well despite high stress. Libido normal, mood stable.

Modifications Needed:

None. Current stack appears well-tolerated and effective.



INTENTION FOR NEXT WEEK

Preparation is key.

 

[Npcclassicphysique champ]

Weekly AAR

Week of: 31 March – 6 April 2025

Overall Rating (1–10): 7

Why that rating?

Solid foundation laid across all categories—training, nutrition, gear, and recovery. Faced a major personal challenge with wife’s injury and hospitalization mid-week. Despite that, stayed committed, adaptable, and driven. The plan held strong under real pressure.



WINS & CHALLENGES (LIFE + MINDSET)

Top Wins:

1. Completed all six training sessions, despite spending days in the hospital.

2. Fasted training protocol with HGH and morning cardio executed with consistency.

3. Meal prep done prior to the week allowed nutritional discipline during chaos.

4. Successfully started new compounds and supplement with no adverse reactions.

5. Mentally stayed dialed in.


Top Challenges:

1. Wife’s fall and injury (6 fractured vertebrae + Sartorius trauma) brought major emotional and time stress. However, we do not anticipate any long-term negative impacts and are expecting a full recovery, despite the severity.

2. Diet had minor slip-ups - replaced a few meals due to circumstances, but kept macros close.

3. Balancing emotional load and monitoring physical responses to new PEDs.



TRAINING

Sessions Completed: 6

Wins / Progress: Fasted morning training implemented with 2 IU HGH and pre-lift cardio. Logged baseline strength data. Felt strong, stable, and recovered enough to increase volume.

Lows / Issues: None in execution - no missed sessions.

Adjustment for Next Week: Add one exercise to each session to build on baseline. Maintain fasted protocol and cardio.



DIET

Adherence (1–10): 8

Wins: Maintained 80% compliance with plan despite hospital schedule. Prepped food kept diet clean and macros close to target.

Screw-Ups / Fixes Needed: Minor deviations - some meals replaced with hospital-accessible options.

Next Week Plan: Increase meal variety - prep three different meals, five servings each, to improve compliance and reduce monotony.



GEAR

Compounds Used:

• Test400 – 200mg/week (Saturday pin)

• EQ – 300mg/week (Wednesday pin) – started this week

• Tbol – 50mg/day – began Wednesday, running for 35 days

• Primobolan – 300mg/week – starts Week 2

Positive Effects:

Initial response good - no sides, strong energy, solid recovery. No issues with appetite or mood.

Side Effects / Concerns:

None currently noted.

Next Week Plan:

Maintain Tbol, EQ, Test. Add Primo. Continue monitoring for sides and adjust if needed. No change to gyno…monitoring and waiting for AI delivery…however, I'm hoping the EQ and Primo will help.



SUPPLEMENTS & RECOVERY

Supplements Taken:

• Morning: 2 IU HGH, 500mg Berberine (pre-cardio)

• Post-Workout: 300mg ALA, 500mg Vitamin C, 5g Creatine, 3g Beta-Alanine

• Breakfast: TUDCA 250mg, NAC 600mg, Astaxanthin 4mg, Multivitamin, B-Complex

• Midday/Dinner: 500mg Berberine, Digestive Enzymes

• Afternoon Shake: Probiotic, optional extra TUDCA/Vitamin C

• Bedtime: 400mg Magnesium Glycinate, 200mg L-Theanine

Recovery (Sleep, stress, libido):

Recovery was excellent. No signs of fatigue. Slept well despite high stress. Libido normal, mood stable.

Modifications Needed:

None. Current stack appears well-tolerated and effective.



INTENTION FOR NEXT WEEK

Preparation is key.

@Avitoholis get some pics going bro add some meal pics and id like some training pics too

 

[stevesmi]

Wow this looks amazing good update

 

[Mobster]

The ability to compartmentalize is how winners win.

 

[Vadim Fedorov]

These are some good updates. I like how you're being blunt and honest about your challenges. That's how it should be.

 

[Wootoom]

Keep up the good work brother.

Very impressive updates.

 

[JasonPriest]

Excellent job preparing for next week, and doing these weekly updates.

 

[BodyMonster34]

Bro, you got a good supplement list.

Hardcore stuff.

 

[Quadsweep]

Nice updates, man. Don't forget on the next update to include some pictures. We want to see what you're eating

 

[Avitoholis]

I appreciate all the comments

@Avitoholis get some pics going bro add some meal pics and id like some training pics too

100%

Wow this looks amazing good update

Appreciate brother.

The ability to compartmentalize is how winners win.

These are some good updates. I like how you're being blunt and honest about your challenges. That's how it should be.

Keep up the good work brother.

Very impressive updates.

Sunday is AAR day - I appreciate the comment.

Excellent job preparing for next week, and doing these weekly updates.

Bro, you got a good supplement list.

Hardcore stuff.

Thanks - so far so good.

Nice updates, man. Don't forget on the next update to include some pictures. We want to see what you're eating

Putting it together now

 

[ceo]

Bros this very motivational.

You are proving that you are legit for sure.

 

[ROIDDERS]

Wow. The style of training that you're doing is tremendous. Very few people can keep up with this.

 

[chesty]

Terrific volume.

Can definitely tell your conditioning a second to none.

 

[Avitoholis]

Week 2 Workout Overview and Daily Schedule

Overview

• Training Phase: Hypertrophy

• Primary Objectives:

○ Increase total working volume slightly from Week 1

○ Maintain sustainability with realistic time caps

• Rep Range: 8–12 & 15 on isolation

• Rest Intervals: 60–90 sec (compound), 45–60 sec (isolation)

• Feeder Sessions: Wednesday PM + Saturday PM

• Core: Daily rotation—strength, anti-rotation, dynamic stability


MONDAY – Chest + Quads + Core

• Incline DB Press – 2x12

• Flat Machine Press – 2x12

• Weighted Dips – 3x10 (light/moderate)

• Machine Fly – 3x20

• Leg Press – 4x12

• Leg Press Calf Raise – 3x20

• Weighted Sit-Ups – 3x15


TUESDAY – Back + Hamstrings + Core + Forearms

Cario - 25 min walk 3.5 mph x 6 incline

• Straight-Arm Pulldown – 3x15

• Narrow Grip Lat Pulldown – 4x12

• Machine Row – 4x12 (double drop on final)

• Hanging Lat Stretch – 45 sec

• DB RDL – 3x12 (3-sec eccentric)

• Seated Hamstring Stretch – 45 sec

• Wrist Curls + Reverse Curls – 3x15

• Side Plank Reach-Throughs – 3 x 15



WEDNESDAY AM – Active Recovery + Core Stability

Cario - 25 min walk 3.5 mph x 6 incline

• Foam Rolling: Glutes, lats, quads, IT band

• Band Mobility Drills – 10 min

• Hanging Leg Raises – 3x15

• Bird Dogs – 3x12/side

• Plank + Shoulder Taps – 3x30 sec


WEDNESDAY PM – Feeder Session (Chest + Biceps)

• Fly Machine – 3x50

• DB Curls – 3x50

• Fascia Stretch Post-Set:

○ Chest Doorway Stretch – 60–120 sec

○ Biceps Back BBell Stretch – 60–120 sec



THURSDAY – Shoulders + Chest + Posterior Chain

Cario - 25 min walk 3.5 mph x 6 incline

• Lateral Raise – 3x15

• Seated DB Shoulder Press – 4x10

• Rear Delt Reverse Fly or Face Pulls – 2x15

• Cable Face Pulls - 2x15

• Wall Pec Stretch – 45 sec

• Flat DB Press – 4x10

• DB Pullover – 2x12

• Glute Bridge + Ham Curl – 3x15

• Kneeling Hamstring Stretch – 45–60 sec/leg

• Seated DB Calf Raise – 3x20

• Ab Wheel Rollouts – 3x8–10



FRIDAY – Arms + Calves + Core

Cario - 25 min walk 3.5 mph x 6 incline

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Curl – 3x15

• DB Overhead Extension – 3x15

Fascia Stretch (Post Supersets):

• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

• Donkey Calf Raise (TUT) – 3x15 (30s down / 20s up)

• Core Circuit:

• Decline Sit-Ups – 15

• Band Twists – 20/side


SATURDAY – Feeder + Optional Core

• DB Curls – 3x50

• Shoulder Flys – 3x50

• Hanging Knee Raises – 2x15


SUNDAY – Recovery + Mobility

• Foam Roll

• Walk: 3–5 km (outdoors or incline)

 

[Ulter]

I love the cardio that you're doing consistent 25 to 30 minutes is perfect.