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Can’t wait to see the progress
@Alex1909 Good start to log bro.......Week 1/12 log:
This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.
Daily macros:
2k cals
220p
120c
65f
Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs
PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night
PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).
Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.
Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.
Couple of photos I took today for reference, I know I still look natural, but I work my fucking ass off and have the drive of an ox to be a better version of myself. I’ve started meal prepping again to keep diet consistent and weight slowly dropping off.
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.
Tuesday
Chest:
Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5
Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12
Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11
Chest dips x 2 sets 20/20
DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12
Pushups x 3 sets 12/12/13
Treadmill 31min
Wednesday
Back:
4 x sets pull ups 20/14/13/12
Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11
Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13
BB bent over row
3 x normal sets 60kg/60kg/70kgx12
ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12
DB shrugs
3 x sets 28kgx12/13/12
3 x sets of crunches 26/30/30
3 x sets lying leg raises 20/23/24
Bicep curl machine/High set
3 x normal sets 27.5kgx12
Treadmill 60mimutes
Thursday
Shoulders:
Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10
Lateral cable raises
4 x normal sets
5kgx12-13
Rear delt reverse flys
31kgx15
Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12
Treadmill 30 minutes
Friday (quite fatigued)
Chest:
Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6
Incline chest press machine
3 x normal sets 35kgx13
Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11
Chest dips x 2 sets 21/25
DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13
Pushups x 3 sets 12/12/13
Treadmill 30 minutes
Saturday
Back:
Pull-ups x 3 sets (slow and strict and stretched) 16/12/12
Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8
Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13
T-Bar row bench assited
3 x normal sets 35kgx12
ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9
Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12
Treadmill 25 minutes
Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
@Alex1909 awesome log right here! very detailed and well kept! I enjoy following!Week 1/12 log:
This is my second cycle, now 6 months into the PED journey, training for about 2 years (1 year intelligently). Currently sitting at 91kg and 34 years old. Gains Man has me on a reasonable 2k calorie deficit at the moment until I lean down a little more into the mid 80’s.
Honoured to have Sassy backing me as rumour has it his HGH is some of the best in the business.
Also a special mention to Driven Nutrition as I’m also now taking his SLU-PP and Kaizen (NAD+ blend) to assist with energy and intensity in the gym.
Daily macros:
2k cals
220p
120c
65f
Breakfast: Chobani or protein yoghurt
Meal 1: chicken breast, salad, sweet pot
Meal 2: double scoop ISO whey shake
Meal 3: lean beef mince, veg, rice
Meal 4: 4 eggs
PED weekly dosages.
Sassy’s Test E 300: 500p/w
Sassy’s Primo 200: 400p/w
Sassy’s HGH 3IU before bed every night
PEPS by Driven Nutrition.
SLU-PP .5ml daily
Kaizen (NAD+,Choline,Carnitine Blend)5ml per week (1ml Mon-Fri).
Vitamins and cycle support
Multi/Fish oil/advanced Mag/Raptor labs cycle support(cialis, Tele, met, aspirin)/vit e/ashwaganda/bergamot/milk thistle/executive B complex/hpt/immune support/creatine/ISO whey and veg protein.
Traning is as follows, GM has me on a 5 day upper/lower split at the moment. Focus is on good warmups and form, push for 8-12 reps on final set.
Accidentally forgot arm day this week somehow as work has been hectic. I’m a support worker who works in high challenge complex behaviours, mentally takes its toll, but saves my physical strength to smash the gym.
Couple of photos I took today for reference, I know I still look natural
Weekly training regime (minus arm/cardio day) have been doing half hour of cardio almost every day after weight session.
Tuesday
Chest:
Incline DB press
2 x warmup sets 25kgx13
1 x failure set 35kgx5
Incline chest press machine
2 x warmup sets 32kgx13
1 x normal set 40kgx12
Cable flys
3 x warmups sets, form focused 15kgx15
1 x normal set 23kgx11
Chest dips x 2 sets 20/20
DB pullover
2 x warmup sets 18kgx15
1 x normal set 22.5kgx12
Pushups x 3 sets 12/12/13
Treadmill 31min
Wednesday
Back:
4 x sets pull ups 20/14/13/12
Lat pull downs
2 x warmup sets 55kgx12
1 x normal set 80kgx11
Reverse grip lat pull down machine
2 x warmup sets 55kgx15
1 x normal set 72.5kgx13
BB bent over row
3 x normal sets 60kg/60kg/70kgx12
ISO lateral row machine
2 x warmup sets 55kgx14
1 x normal set 72.5kgx12
DB shrugs
3 x sets 28kgx12/13/12
3 x sets of crunches 26/30/30
3 x sets lying leg raises 20/23/24
Bicep curl machine/High set
3 x normal sets 27.5kgx12
Treadmill 60mimutes
Thursday
Shoulders:
Machine shoulder press
3 x warmup sets 31kgx14
1 x normal set 54.5kgx10
Lateral cable raises
4 x normal sets
5kgx12-13
Rear delt reverse flys
31kgx15
Plate loaded lateral shoulder raise machine
4 x normal sets 30kgx12
Treadmill 30 minutes
Friday (quite fatigued)
Chest:
Incline DB press
3 x warmup sets 20kgx14
1 x failure set 35kgx6
Incline chest press machine
3 x normal sets 35kgx13
Cable flys
3 x normal sets 20kgx15
1 x failure set 22.5kgx11
Chest dips x 2 sets 21/25
DB pullover
3 x normal sets 20kgx15
1 x heavier set 25kgx13
Pushups x 3 sets 12/12/13
Treadmill 30 minutes
Saturday
Back:
Pull-ups x 3 sets (slow and strict and stretched) 16/12/12
Lat pulldown
2 x warmup sets 55kgx13
1 x failure set 82.5kgx8
Reverse grip lat pull down machine
2 x warmup sets 50kgx15
1 x normal set 72.5kgx13
T-Bar row bench assited
3 x normal sets 35kgx12
ISO lateral row machine
2 x warmup sets 55kgx15
1 x failure set 75kgx9
Seated cable row, shoulder width bar
2 x warmup sets 45kgx14
1 x normal set 60kgx12
Treadmill 25 minutes
Monday/Sunday were sleepover shifts so needed the rest and unable to train. This concludes week 1 of 12 of my log for Sassy!
Week 2/12 log:
It’s been an amazing week, everything has been 95% on point except my sleep unfortunately, which has been shithouse. Diet has been clean, training has been intense, work has been full on and somehow I’ve kept the fatigue levels low and managed stress quite well. Fasted sitting at 91kg, ABS are making an appearance for the first time in over a decade.
Meals have been cut/paste as always:
1: YoPro 15/20g protein yoghurt
2: chicken breast and rice
3: lean beef mince/veggies (sometimes a double up of meal 2/3 on the day, 250g of protein source)
4: Double scoop of clean protein 40g protein
5: 4 eggs
I feel the primo is starting to lean me out even after 3 short weeks, HGH is helping sleep in a small way, but have dropped to 2 IU’s as my hands were going a little numb. (Strong Sassy goodness)
Mood has been a little off, so I might get some early bloodwork done and share results here. E2 was high, but primo and armidex should’ve worked wonders by now. Enough rambling, down to the traning for the week, slightly improved strength with cardio after every weight session and some core as I’m finally seeing some definition in the body. Form focused and solid warmups on every exercise, with some small PO growth as I’m pushing myself allot harder. Even in deficit, finding small strength gains still.
Monday
Shoulders:
Overhead shoulder press machine
2 x warmup sets 32kgx15
1 x normal set 45kgx13
1 x failure set 54.5kgx10
Cable Lateral raises
4 x normal sets 5kgx12-14
Lateral raise machine, seated
3 x normal sets 30kgx12
Rear felt reverse fly
4 x normal sets 31kgx15
Treadmill/30 minutes
Wednesday
Arms:
Tricep press down machine
3 x warmup sets, form focused 70kgx15
1 x normal set 90kgx15
Tricep press down V bar
3 x warmup sets 22kgx15
1 x normal set 36kgx15
DB tricep extension, single arm
4 x normal sets 8kgx12-13
DB bicep curls
3 x normal sets 12.5kgx12
Preacher curl, straight bar
2 x warmup sets 20kgx15
1 x normal set 25kgx13
1 x failure set 30kgx11
Cable hammer curls
2 x warmup sets 15kgx15
1 x normal set 20kgx13
Crunches x 3 sets
30/32/35
Thursday
Chest:
DB incline press
3 x warmup sets 20kgx14-15
2 x failure sets 35kgx8/7
Incline chest press machine
2 x warmup sets 30kgx15
1 x normal set 35kgx12
1 x failure set 42.5kgx7
Pec deck
3 x normal sets 42.5kgx12
Chest dips assisted x 3 sets
16/20/21
DB pullover
3 x normal sets 20kgx15
1 x top set 25kgx14
Friday
Back:
Pull-ups x 3 sets
18/12/10
Lateral pull downs
3 x warmup sets 55kgx13
1 x failure set 90kgx7
Reverse grip pull down machine
2 x normal sets 60kgx15
1 x top set 80kgx12
T-Bar chest supported row
3 x normal sets 30kgx12
1 x failure set 40kgx8
ISO lateral row machine
3 x normal sets 60kgx14
1 x top set 77.5kgx11
Seated row straight bar (shoulder width)
3 x normal sets 42.5kgx14
1 x top set 65kgx10
Treadmill 10 minutes
Sauna 15 minutes
Lying leg raises x 3 sets
25/25/26
Sunday
Shoulders:
Overhead press machine
3 x warmup sets 31kgx14
1 x top set 54.5kgx13
DB front raises
4 x normal sets 12.5kgx15-17
Cable lateral raises
4 x normal sets 5kgx12
Lateral raise machine
3 normal sets 30kgx12
Rear delt reverse flys pec deck
3 x normal sets 31kgx15
1 x top set 35kgx12
Stationary Bike 30 minutes
220 cals/11.5KM
Crunches x 3 sets
30/33/36
Concludes my week 2 thanks again for your continued support, advice and feedback and thanks to Sassy for having faith in me!! Let me
Know if you’d like more of something or less of something with the logs. HR has been up there, so working with Gains Man to get it back down.
Picture below is pretty much my natty-enhanced stage of 5 months and the food prep is what I usually do most weeks.
It’s been an amazing week, everything has been 95% on point except my sleep unfortunately, which has been shithouse. Diet has been clean, training has been intense, work has been full on and somehow I’ve kept the fatigue levels low and managed stress quite well. Fasted sitting at 91kg, ABS are making an appearance for the first time in over a decade.
Meals have been cut/paste as always:
1: YoPro 15/20g protein yoghurt
2: chicken breast and rice
3: lean beef mince/veggies (sometimes a double up of meal 2/3 on the day, 250g of protein source)
4: Double scoop of clean protein 40g protein
5: 4 eggs
I feel the primo is starting to lean me out even after 3 short weeks, HGH is helping sleep in a small way, but have dropped to 2 IU’s as my hands were going a little numb. (Strong Sassy goodness)
Mood has been a little off, so I might get some early bloodwork done and share results here. E2 was high, but primo and armidex should’ve worked wonders by now. Enough rambling, down to the traning for the week, slightly improved strength with cardio after every weight session and some core as I’m finally seeing some definition in the body. Form focused and solid warmups on every exercise, with some small PO growth as I’m pushing myself allot harder. Even in deficit, finding small strength gains still.
Monday
Shoulders:
Overhead shoulder press machine
2 x warmup sets 32kgx15
1 x normal set 45kgx13
1 x failure set 54.5kgx10
Cable Lateral raises
4 x normal sets 5kgx12-14
Lateral raise machine, seated
3 x normal sets 30kgx12
Rear felt reverse fly
4 x normal sets 31kgx15
Treadmill/30 minutes
Wednesday
Arms:
Tricep press down machine
3 x warmup sets, form focused 70kgx15
1 x normal set 90kgx15
Tricep press down V bar
3 x warmup sets 22kgx15
1 x normal set 36kgx15
DB tricep extension, single arm
4 x normal sets 8kgx12-13
DB bicep curls
3 x normal sets 12.5kgx12
Preacher curl, straight bar
2 x warmup sets 20kgx15
1 x normal set 25kgx13
1 x failure set 30kgx11
Cable hammer curls
2 x warmup sets 15kgx15
1 x normal set 20kgx13
Crunches x 3 sets
30/32/35
Thursday
Chest:
DB incline press
3 x warmup sets 20kgx14-15
2 x failure sets 35kgx8/7
Incline chest press machine
2 x warmup sets 30kgx15
1 x normal set 35kgx12
1 x failure set 42.5kgx7
Pec deck
3 x normal sets 42.5kgx12
Chest dips assisted x 3 sets
16/20/21
DB pullover
3 x normal sets 20kgx15
1 x top set 25kgx14
Friday
Back:
Pull-ups x 3 sets
18/12/10
Lateral pull downs
3 x warmup sets 55kgx13
1 x failure set 90kgx7
Reverse grip pull down machine
2 x normal sets 60kgx15
1 x top set 80kgx12
T-Bar chest supported row
3 x normal sets 30kgx12
1 x failure set 40kgx8
ISO lateral row machine
3 x normal sets 60kgx14
1 x top set 77.5kgx11
Seated row straight bar (shoulder width)
3 x normal sets 42.5kgx14
1 x top set 65kgx10
Treadmill 10 minutes
Sauna 15 minutes
Lying leg raises x 3 sets
25/25/26
Sunday
Shoulders:
Overhead press machine
3 x warmup sets 31kgx14
1 x top set 54.5kgx13
DB front raises
4 x normal sets 12.5kgx15-17
Cable lateral raises
4 x normal sets 5kgx12
Lateral raise machine
3 normal sets 30kgx12
Rear delt reverse flys pec deck
3 x normal sets 31kgx15
1 x top set 35kgx12
Stationary Bike 30 minutes
220 cals/11.5KM
Crunches x 3 sets
30/33/36
Concludes my week 2 thanks again for your continued support, advice and feedback and thanks to Sassy for having faith in me!! Let me
Know if you’d like more of something or less of something with the logs. HR has been up there, so working with Gains Man to get it back down.
Picture below is pretty much my natty-enhanced stage of 5 months and the food prep is what I usually do most weeks.
Attachments
Last edited:
@Alex1909 thats the before after pics right bro?
NICE you making solid improvements and gains, very impressivecheck your workouts i liked your back day most its legit
on food looks like the real deal meal prep bro you are going to win keep going high protein
Yeah mate, pretty much 5-6 months comparison. Natty to enhanced. 95kgish down to 92kgish haha.@Alex1909 thats the before after pics right bro?
check your workouts i liked your back day most its legit
on food looks like the real deal meal prep bro you are going to win keep going high protein
You're doing great
try to update us more we waiting.
Week 3,4/12 log:
Doing both weeks 3 and 4 together as work has been hectic and it was quite difficult to gather any free time outside of work and gym to log last week.
Last week I finally dropped under 90kg for the first time in almost 2 years (Reta and discipline doing its work). Last week I was 89.5kg fasted, this week I’m sitting at 88.5kg fasted. Energy in general is going up, strength in the gym has taken a hit on the other hand. Small PO wins still, but I feel like my gym endurance has gone down. Intensity has gone up which could be the variable for endurance loss.
Diet has been quite good last week and this week, still eating mostly the same foods everyday, ie: Yogurt/Chicken Breast/Lean beef mince/Veg Protein powder/Eggs with a mixture of veggies and 100g rice portions. (1900-2100cals)
Also would like to be transparent about my coach, I’ve taken it upon myself to go solo for awhile, Gains Man has been wonderful and has set my on the right track, hence going forth I’ll start a lean growth phase once this 12 weeks is up and start eating in a small surplus again.
Have been super consistent with training, not many days off and have really increased core exercises and cardio to a more regular part of training rather than making specific AB/Cardio days. Keeping me accountable and easier to manage. 10 weeks challenge is also coming to an end, will send updates once everything is over.
Traning schedule for both weeks as follows:
Week 3: Traning till failure emphasis on last sets, leading sets aiming for 12-15 reps with good form.
Monday 27/1
Shoulders
Shoulder press machine, 2-3 warmup sets of 50-70% of max.
1 set to failure/ish 54.5kgx13
BB front raise 4 sets of slow good form 12.5kgx15-20.
Cable lateral raises 4 sets of 5kgx12-14
Rear delt reverse flys 4 sets of 35kgx15-18
Face pulls high set 4 sets of 20kgx15
Crunches 3 sets 30/33/36
Stationary bike 30 minutes/11.5KM/220cals
Wednesday 29/1
Chest
Incline DB press, 2 warmup sets of 60%
2 sets till failure 35kgx7.
Incline chest press machine, 2 warmup sets
1 set till failure 42.5kgx7.
Pec deck 3 sets of 45kgx13.
3 sets of chest dips 20/20/20
DB pullover 3 x sets of 60%, 1 set till failure 27.5kgx10.
3 sets of push ups 12/12/14
Treadmill 30 minutes
Thursday 30/1
Back
3 sets of pull ups 20/12/12
Cable lateral pull down, 3 sets of 60%
1 set till failure 90kgx6.
Reverse grip pull down machine 2 x sets of 70%
1 set of 80% 60kgx13.
T bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine, 3 sets of 60%
1 set till failure 80kgx10
Seated row, shoulder width bar, 3 sets of 60%
1 set till failure 70kgx9
DB shrugs (drop set) 32kg/24kg/16kgx13
3 sets of lying leg raises 25/26/28
Friday 31/1
Shoulders
Overhead press machine, 3 sets of 50-60%
1 set till failure 58.5x8
BB front raise, 3 sets 50-70%
Last set 20kgx13
Cable lateral raises 4 sets of 5kgx12-15
Rear delt reverse flys 4 sets of 35kgx15
Face pulls high, (drop setx4) 22kg/20kg/17kg/15kgx12-15
Saturday 1/2
Cardio/Abs
Crunches x 3 sets 20/20/20 superset
Lying leg raises x 3 sets 20/20/20 superset
Stationary bike 1 hour/19km/430cals
Sunday 2/2
Arms
Tricep press down machine
3 sets of 60%
1 set till failure 95kgx12
Tricep push down V bar, 3 sets of 50%
1 set of 75% 32kgx15
DB Single arm tricep extension 4 sets of 60%, 7kgx12
DB bicep curls, 3 sets of 50%
1 set of 70% 15kgx13
BB preacher curls, 3 sets of 40-60%
1 set till failure 35kgx6
Cable hammer curls, 3 sets of 40-60%
1 set of 70% 30kgx16
Crunches x 3 sets 30/32/35
Week 4 traning : Failure emphasis with some but a slight reload on others to keep adaptation happening and avoiding plateaus as deficit is taking its toll. Reta has slightly shunned appetite.
Monday 3/2
Chest
Incline DB bench press
1 set of 50%
2 sets of 35kgx7
1 set till max failure 37.5kgx2
Incline chest press machine, 3 sets of 50%
1 set till failure 45kgx6
Pec deck 2 sets of 70%
1 set of 80% 45kgx13
Chest dips 3 sets 20/20/20
DB pullover 4 sets of 60% 20kgx15
Push ups x 3 sets 12/12/14
DB shrugs (drop set) x 3 30kg/25kg/15kgx12
Treadmill 30 minutes 2.8km/170cals
Tuesday 4/2
Back
Pull ups x 3 sets 20/12/12
Cable lateral pull down
3 sets of 60%
1 set of 80% 80kgx10
Reverse grip pull down machine 3 sets of 60%
1 set of 80% 70kgx14
T Bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine 3 sets of 50-60%
1 set of 80% 72.5kgx12
Seated Cable row machine shoulder width 4 sets of 60% 50kgx12
DB shrugs (drop set) 32kg/24kg/16kgx13
Lying leg raises 3 sets 22/20/26
Treadmill 30 minutes 2.5KM/120cals
Wednesday 5/2
Shoulders
Overhead shoulder press machine 4 sets of 60% 32kgx12
BB front raise 4 sets of 60% 20kgx13
Cuff Cable lateral raises 4 sets 5kgx13-15
Rear delt reverse flys 4 sets of 75% 40kgx12
Face pull high set (drop setx4) 70%60%50%40% 22kg/20kg/17kg/15kgx15
Friday 7/2
Arms
Tricep push down machine 3 sets of 60%x15
1 set of 85% 95kgx13
Tricep push down V bar 3 sets of 50%x15-20
1 set of 85% 36kgx13
DB single arm tricep extension 2 sets of 70%x12
2 sets of 85% 9kgx12
Bicep curl machine 3 sets of 60%x15
1 set of 75% 35kgx11
BB preacher curls 2 sets of 50% 1 set of 70% 1 set of 90% 35kgx6
Hammer curls preacher machine 3 sets of 60%
1 set of 75% 32.5kgx12
Crunches x 3 sets 40/35/37
Saturday 8/2
Chest/Played local sport for 2 hours
DB incline bench press 2 warmup sets of 60%
35kg/35kgx8/7 90%
Drop set of 25kgx10 to finish
Incline chest press machine 4 sets of 50%x15 20kg
Pec deck 4 sets of 60%x13 40kg
Chest dips x 3 sets 20/20/20
DB pullovers x 4 sets of 60% 20kgx-12-17
DB shrugs (dropsetx3) 30kg/25kg/15kgx12
Treadmill x 30 minutes 2.8km/175cals
Sunday 9/2 rest day
Rest day, hungover as fuck, partied hard as it had been months and the missus needed a night out as well!
.
Has been a great fortnight and Sassy’s products are working wonders for my body. Not many pic updates this fortnight, will make up for it
Next week and share more photos. ABs are looking the best they have in years and I’m getting quite a few compliments at the gym from mates. (Looking lean). Ideally I want to get to 85kg within the next 8 weeks and then I can start eating in a surplus again and hopefully pack on some lean quality tissue.
Thanks again to everyone for their continued support and feedback/criticism, keeps me on track and accountable. Always learning and adapting.
Definitely need to work on my photo skills, still self conscious as fuck and hate close ups.
Doing both weeks 3 and 4 together as work has been hectic and it was quite difficult to gather any free time outside of work and gym to log last week.
Last week I finally dropped under 90kg for the first time in almost 2 years (Reta and discipline doing its work). Last week I was 89.5kg fasted, this week I’m sitting at 88.5kg fasted. Energy in general is going up, strength in the gym has taken a hit on the other hand. Small PO wins still, but I feel like my gym endurance has gone down. Intensity has gone up which could be the variable for endurance loss.
Diet has been quite good last week and this week, still eating mostly the same foods everyday, ie: Yogurt/Chicken Breast/Lean beef mince/Veg Protein powder/Eggs with a mixture of veggies and 100g rice portions. (1900-2100cals)
Also would like to be transparent about my coach, I’ve taken it upon myself to go solo for awhile, Gains Man has been wonderful and has set my on the right track, hence going forth I’ll start a lean growth phase once this 12 weeks is up and start eating in a small surplus again.
Have been super consistent with training, not many days off and have really increased core exercises and cardio to a more regular part of training rather than making specific AB/Cardio days. Keeping me accountable and easier to manage. 10 weeks challenge is also coming to an end, will send updates once everything is over.
Traning schedule for both weeks as follows:
Week 3: Traning till failure emphasis on last sets, leading sets aiming for 12-15 reps with good form.
Monday 27/1
Shoulders
Shoulder press machine, 2-3 warmup sets of 50-70% of max.
1 set to failure/ish 54.5kgx13
BB front raise 4 sets of slow good form 12.5kgx15-20.
Cable lateral raises 4 sets of 5kgx12-14
Rear delt reverse flys 4 sets of 35kgx15-18
Face pulls high set 4 sets of 20kgx15
Crunches 3 sets 30/33/36
Stationary bike 30 minutes/11.5KM/220cals
Wednesday 29/1
Chest
Incline DB press, 2 warmup sets of 60%
2 sets till failure 35kgx7.
Incline chest press machine, 2 warmup sets
1 set till failure 42.5kgx7.
Pec deck 3 sets of 45kgx13.
3 sets of chest dips 20/20/20
DB pullover 3 x sets of 60%, 1 set till failure 27.5kgx10.
3 sets of push ups 12/12/14
Treadmill 30 minutes
Thursday 30/1
Back
3 sets of pull ups 20/12/12
Cable lateral pull down, 3 sets of 60%
1 set till failure 90kgx6.
Reverse grip pull down machine 2 x sets of 70%
1 set of 80% 60kgx13.
T bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine, 3 sets of 60%
1 set till failure 80kgx10
Seated row, shoulder width bar, 3 sets of 60%
1 set till failure 70kgx9
DB shrugs (drop set) 32kg/24kg/16kgx13
3 sets of lying leg raises 25/26/28
Friday 31/1
Shoulders
Overhead press machine, 3 sets of 50-60%
1 set till failure 58.5x8
BB front raise, 3 sets 50-70%
Last set 20kgx13
Cable lateral raises 4 sets of 5kgx12-15
Rear delt reverse flys 4 sets of 35kgx15
Face pulls high, (drop setx4) 22kg/20kg/17kg/15kgx12-15
Saturday 1/2
Cardio/Abs
Crunches x 3 sets 20/20/20 superset
Lying leg raises x 3 sets 20/20/20 superset
Stationary bike 1 hour/19km/430cals
Sunday 2/2
Arms
Tricep press down machine
3 sets of 60%
1 set till failure 95kgx12
Tricep push down V bar, 3 sets of 50%
1 set of 75% 32kgx15
DB Single arm tricep extension 4 sets of 60%, 7kgx12
DB bicep curls, 3 sets of 50%
1 set of 70% 15kgx13
BB preacher curls, 3 sets of 40-60%
1 set till failure 35kgx6
Cable hammer curls, 3 sets of 40-60%
1 set of 70% 30kgx16
Crunches x 3 sets 30/32/35
Week 4 traning : Failure emphasis with some but a slight reload on others to keep adaptation happening and avoiding plateaus as deficit is taking its toll. Reta has slightly shunned appetite.
Monday 3/2
Chest
Incline DB bench press
1 set of 50%
2 sets of 35kgx7
1 set till max failure 37.5kgx2
Incline chest press machine, 3 sets of 50%
1 set till failure 45kgx6
Pec deck 2 sets of 70%
1 set of 80% 45kgx13
Chest dips 3 sets 20/20/20
DB pullover 4 sets of 60% 20kgx15
Push ups x 3 sets 12/12/14
DB shrugs (drop set) x 3 30kg/25kg/15kgx12
Treadmill 30 minutes 2.8km/170cals
Tuesday 4/2
Back
Pull ups x 3 sets 20/12/12
Cable lateral pull down
3 sets of 60%
1 set of 80% 80kgx10
Reverse grip pull down machine 3 sets of 60%
1 set of 80% 70kgx14
T Bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine 3 sets of 50-60%
1 set of 80% 72.5kgx12
Seated Cable row machine shoulder width 4 sets of 60% 50kgx12
DB shrugs (drop set) 32kg/24kg/16kgx13
Lying leg raises 3 sets 22/20/26
Treadmill 30 minutes 2.5KM/120cals
Wednesday 5/2
Shoulders
Overhead shoulder press machine 4 sets of 60% 32kgx12
BB front raise 4 sets of 60% 20kgx13
Cuff Cable lateral raises 4 sets 5kgx13-15
Rear delt reverse flys 4 sets of 75% 40kgx12
Face pull high set (drop setx4) 70%60%50%40% 22kg/20kg/17kg/15kgx15
Friday 7/2
Arms
Tricep push down machine 3 sets of 60%x15
1 set of 85% 95kgx13
Tricep push down V bar 3 sets of 50%x15-20
1 set of 85% 36kgx13
DB single arm tricep extension 2 sets of 70%x12
2 sets of 85% 9kgx12
Bicep curl machine 3 sets of 60%x15
1 set of 75% 35kgx11
BB preacher curls 2 sets of 50% 1 set of 70% 1 set of 90% 35kgx6
Hammer curls preacher machine 3 sets of 60%
1 set of 75% 32.5kgx12
Crunches x 3 sets 40/35/37
Saturday 8/2
Chest/Played local sport for 2 hours
DB incline bench press 2 warmup sets of 60%
35kg/35kgx8/7 90%
Drop set of 25kgx10 to finish
Incline chest press machine 4 sets of 50%x15 20kg
Pec deck 4 sets of 60%x13 40kg
Chest dips x 3 sets 20/20/20
DB pullovers x 4 sets of 60% 20kgx-12-17
DB shrugs (dropsetx3) 30kg/25kg/15kgx12
Treadmill x 30 minutes 2.8km/175cals
Sunday 9/2 rest day
Rest day, hungover as fuck, partied hard as it had been months and the missus needed a night out as well!
. Has been a great fortnight and Sassy’s products are working wonders for my body. Not many pic updates this fortnight, will make up for it
Next week and share more photos. ABs are looking the best they have in years and I’m getting quite a few compliments at the gym from mates. (Looking lean). Ideally I want to get to 85kg within the next 8 weeks and then I can start eating in a surplus again and hopefully pack on some lean quality tissue.
Thanks again to everyone for their continued support and feedback/criticism, keeps me on track and accountable. Always learning and adapting.
Definitely need to work on my photo skills
, still self conscious as fuck and hate close ups.Attachments
Week 3,4/12 log:
Doing both weeks 3 and 4 together as work has been hectic and it was quite difficult to gather any free time outside of work and gym to log last week.
Last week I finally dropped under 90kg for the first time in almost 2 years (Reta and discipline doing its work). Last week I was 89.5kg fasted, this week I’m sitting at 88.5kg fasted. Energy in general is going up, strength in the gym has taken a hit on the other hand. Small PO wins still, but I feel like my gym endurance has gone down. Intensity has gone up which could be the variable for endurance loss.
Diet has been quite good last week and this week, still eating mostly the same foods everyday, ie: Yogurt/Chicken Breast/Lean beef mince/Veg Protein powder/Eggs with a mixture of veggies and 100g rice portions. (1900-2100cals)
Also would like to be transparent about my coach, I’ve taken it upon myself to go solo for awhile, Gains Man has been wonderful and has set my on the right track, hence going forth I’ll start a lean growth phase once this 12 weeks is up and start eating in a small surplus again.
Have been super consistent with training, not many days off and have really increased core exercises and cardio to a more regular part of training rather than making specific AB/Cardio days. Keeping me accountable and easier to manage. 10 weeks challenge is also coming to an end, will send updates once everything is over.
Traning schedule for both weeks as follows:
Week 3: Traning till failure emphasis on last sets, leading sets aiming for 12-15 reps with good form.
Monday 27/1
Shoulders
Shoulder press machine, 2-3 warmup sets of 50-70% of max.
1 set to failure/ish 54.5kgx13
BB front raise 4 sets of slow good form 12.5kgx15-20.
Cable lateral raises 4 sets of 5kgx12-14
Rear delt reverse flys 4 sets of 35kgx15-18
Face pulls high set 4 sets of 20kgx15
Crunches 3 sets 30/33/36
Stationary bike 30 minutes/11.5KM/220cals
Wednesday 29/1
Chest
Incline DB press, 2 warmup sets of 60%
2 sets till failure 35kgx7.
Incline chest press machine, 2 warmup sets
1 set till failure 42.5kgx7.
Pec deck 3 sets of 45kgx13.
3 sets of chest dips 20/20/20
DB pullover 3 x sets of 60%, 1 set till failure 27.5kgx10.
3 sets of push ups 12/12/14
Treadmill 30 minutes
Thursday 30/1
Back
3 sets of pull ups 20/12/12
Cable lateral pull down, 3 sets of 60%
1 set till failure 90kgx6.
Reverse grip pull down machine 2 x sets of 70%
1 set of 80% 60kgx13.
T bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine, 3 sets of 60%
1 set till failure 80kgx10
Seated row, shoulder width bar, 3 sets of 60%
1 set till failure 70kgx9
DB shrugs (drop set) 32kg/24kg/16kgx13
3 sets of lying leg raises 25/26/28
Friday 31/1
Shoulders
Overhead press machine, 3 sets of 50-60%
1 set till failure 58.5x8
BB front raise, 3 sets 50-70%
Last set 20kgx13
Cable lateral raises 4 sets of 5kgx12-15
Rear delt reverse flys 4 sets of 35kgx15
Face pulls high, (drop setx4) 22kg/20kg/17kg/15kgx12-15
Saturday 1/2
Cardio/Abs
Crunches x 3 sets 20/20/20 superset
Lying leg raises x 3 sets 20/20/20 superset
Stationary bike 1 hour/19km/430cals
Sunday 2/2
Arms
Tricep press down machine
3 sets of 60%
1 set till failure 95kgx12
Tricep push down V bar, 3 sets of 50%
1 set of 75% 32kgx15
DB Single arm tricep extension 4 sets of 60%, 7kgx12
DB bicep curls, 3 sets of 50%
1 set of 70% 15kgx13
BB preacher curls, 3 sets of 40-60%
1 set till failure 35kgx6
Cable hammer curls, 3 sets of 40-60%
1 set of 70% 30kgx16
Crunches x 3 sets 30/32/35
Week 4 traning : Failure emphasis with some but a slight reload on others to keep adaptation happening and avoiding plateaus as deficit is taking its toll. Reta has slightly shunned appetite.
Monday 3/2
Chest
Incline DB bench press
1 set of 50%
2 sets of 35kgx7
1 set till max failure 37.5kgx2
Incline chest press machine, 3 sets of 50%
1 set till failure 45kgx6
Pec deck 2 sets of 70%
1 set of 80% 45kgx13
Chest dips 3 sets 20/20/20
DB pullover 4 sets of 60% 20kgx15
Push ups x 3 sets 12/12/14
DB shrugs (drop set) x 3 30kg/25kg/15kgx12
Treadmill 30 minutes 2.8km/170cals
Tuesday 4/2
Back
Pull ups x 3 sets 20/12/12
Cable lateral pull down
3 sets of 60%
1 set of 80% 80kgx10
Reverse grip pull down machine 3 sets of 60%
1 set of 80% 70kgx14
T Bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine 3 sets of 50-60%
1 set of 80% 72.5kgx12
Seated Cable row machine shoulder width 4 sets of 60% 50kgx12
DB shrugs (drop set) 32kg/24kg/16kgx13
Lying leg raises 3 sets 22/20/26
Treadmill 30 minutes 2.5KM/120cals
Wednesday 5/2
Shoulders
Overhead shoulder press machine 4 sets of 60% 32kgx12
BB front raise 4 sets of 60% 20kgx13
Cuff Cable lateral raises 4 sets 5kgx13-15
Rear delt reverse flys 4 sets of 75% 40kgx12
Face pull high set (drop setx4) 70%60%50%40% 22kg/20kg/17kg/15kgx15
Friday 7/2
Arms
Tricep push down machine 3 sets of 60%x15
1 set of 85% 95kgx13
Tricep push down V bar 3 sets of 50%x15-20
1 set of 85% 36kgx13
DB single arm tricep extension 2 sets of 70%x12
2 sets of 85% 9kgx12
Bicep curl machine 3 sets of 60%x15
1 set of 75% 35kgx11
BB preacher curls 2 sets of 50% 1 set of 70% 1 set of 90% 35kgx6
Hammer curls preacher machine 3 sets of 60%
1 set of 75% 32.5kgx12
Crunches x 3 sets 40/35/37
Saturday 8/2
Chest/Played local sport for 2 hours
DB incline bench press 2 warmup sets of 60%
35kg/35kgx8/7 90%
Drop set of 25kgx10 to finish
Incline chest press machine 4 sets of 50%x15 20kg
Pec deck 4 sets of 60%x13 40kg
Chest dips x 3 sets 20/20/20
DB pullovers x 4 sets of 60% 20kgx-12-17
DB shrugs (dropsetx3) 30kg/25kg/15kgx12
Treadmill x 30 minutes 2.8km/175cals
Sunday 9/2 rest day
Rest day, hungover as fuck, partied hard as it had been months and the missus needed a night out as well!
Has been a great fortnight and Sassy’s products are working wonders for my body. Not many pic updates this fortnight, will make up for it
Next week and share more photos. ABs are looking the best they have in years and I’m getting quite a few compliments at the gym from mates. (Looking lean). Ideally I want to get to 85kg within the next 8 weeks and then I can start eating in a surplus again and hopefully pack on some lean quality tissue.
Thanks again to everyone for their continued support and feedback/criticism, keeps me on track and accountable. Always learning and adapting.
Definitely need to work on my photo skills
really pushing it hard bro
i do see you leaning out in the pic but hard to sayseems like training is paying off bigTIME
Agreed.
