Week 9/12 of extended log (looking at closer to 14-16 weeks as
@Sassy's Pharmaceuticals has given me a bit extra compound/s and I want to do him the honourable thing
.
It’s been a roller coaster of a week haha, work has been crazy, diet has been good, misso has had her birthday weekend and it’s been hard to stay “behaved/disciplined”. Nonetheless here we are and smashing goals still. Weight has barely changed from last weigh-in, traning has been solid even tho I’m currently on my 3rd day away from the gym. (Enjoying the recovery and extra carbs)
Have incorporated some nice drop-sets with arm workout and some chest as instructed by you legends! Sleep is still shit unfortunately, just very broken, but everything else seems to be on track.
Starting to slowly increase calories and carb intake. 100+ over maintenance 200+/300+ in the upcoming month. Ideally stick to 300+ maintenance for as long as I can and gain some quality tissue without losing definition too much.
I feel my body maybe starting to tolerate the Reta so I’m upping the dosage to 12mg p/w instead of 9.9. Have been eating mostly the same foods everyday which consists of:
Breakfast : Quality protein yoghurt/fresh berries
Lunch : Steak/Lean beef mince, veggies/salad
Afternoon : chicken breast, rice/quality protein bars
Dinner : eggs, quality double ISO whey shake
A: 34
H: 179cm/5’10
Current weight: 84.5kg/185LBS
Goal weight: 80kg/178LBS
Coach: solo as of now.
Current Compounds: 500/400 Test E/Primo ED
2.5U HGH before bed ED/ 3.3mg Reta a week-(Mon/Wed/Fri)
SIDES: Body is feeling amazing, no fatigue, more energy and strength has gone back up. Only negative is the Bacne has gotten a tiny bit worse. Using an acne prone foam wash which I working wonders tho.
SLU/NAD+/
@Driven-Nutrition
Decent amount of quality vitamins (Liver/Blood support especially)
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder/cream of rice.
Traning for the week as follows, have added in another warm up set to almost every set for that extra volume which has increased DOMS, which I haven’t felt in months, mixed feelings but feeling good. Form has been a big focus while still trying for small increases in progressive overload on top sets. Adding in an AB workout at the end of every session also (approx 3 sets) Still following the same schedule I have been to about 80% accuracy. I’m going away this weekend to volunteer for, “Kids with cancer camp”, so the previous traning week after this will be non-existent (1 traning day) so I’ll postpone next weeks log to about 10 days instead of a week.
Monday/Shoulders March 17th:
Shoulder press, machine
2 x warm up sets 50% x 15 reps
1 x 70% x 14
1 x 80% x 12
Standing Shoulder machine (front delts)
2 x warm up sets 40%50% x 20/16 reps
1 x 60% x 15
1 x 70% x 13
Cable lateral raise
4 x sets of 70% x 12/13
Rear delt reverse fly, Pec deck
4 x sets 60% x 13/15
Plate loaded lateral raise machine
2 x warmup sets 50% x 14
1 x 60% x 12
1 x 80% x 10
AB cable crunch x 3 sets
40%/50%60%. 20/25/22
Sauna 15 minutes
Tuesday/Arms March 18th
Tricep press down machine
2 x warm up sets x 15
1 x 70% x 13
1 x 80% x 12
V-Bar Tricep pushdown
2 x warmup sets x 15
1 x 65% x 13
1 x 80% x 9
Close grip bench press
2 x warmup sets x 15
1 x 70% x 12
1 x 90% x 5
Seated bicep curl machine
Drop set x 4 sets
80% x 12
60% x 12
50% x 12
40% x 12
High set bicep curl machine ISO
2 x warmup sets x 12
1 x set 70% x 10
1 x set 85% x 6
DB hammer curls
Drop sets x 5
1 x 70% x 12
1 x 60% x 11
1 x 50% x 12
1 x 45% x 14
1 x 40% x 15
DB shrugs
1 x set 60% x 12
1 x set 50% x 12
1 x set 50% x 13
DB Leg raises off bench 7.5KG DB
3 x sets of 15
Wednesday/Chest March 19th
Incline DB press
2 x warmup sets x 15
1 x set 80% x 11
1 x set 85% x 9
Incline Chest press machine
2 x warmup sets x 15
2 x sets 75% x 11/9
Cable Flys, High sets
2 x warmup sets x 15
1 x set 60% x 15
1 x set 70% x 12
1 x set 75% x 10
Chest dips
3 x sets 20/30/21
DB pullover
60% x 3 sets. 20/16/15
Hanging Leg raises
3 x sets 11/15/15
Friday/Back March 21st
Pull Ups assisted
3 x sets 20/18/15
Cable Lateral pull down
2 x warmup sets x 13
1 x set 65% x 12
1 x set 80% x 8
Underhand Lateral pull down machine
Drop set x 4
1 x 75% x 13
1 x 60 x 12
1 x 50% x 12
1 x 40% x 12
T-Bar chest supported Row
2 x warmup sets 45% x 14
1 x set 65% x 13
1 x set 85% x 7
ISO lateral row machine
2 x warmup sets x 15
2 x 65% x 13/13
Seated cable row, shoulder width bar
4 x sets 60% x 14
DB shrugs
3 x sets 50% x 13
1 x set 80% x 8
Hanging leg raises
3 x sets 10/12/14
Saturday/Shoulders March 22nd
Overhead press machine
2 x warmup sets
1 x set 75% x 13
Standing shoulder machine, (front delts)
1 x warmup set x 20
1 x set 60% x 16
1 x set 70% x 15
1 x set 70% x 13
Cable lateral raise
4 x sets 65% x 12
Plate loaded lateral raise machine
2 x warmup sets x 14
1 x set x 70% x 12
1 x set 80% x 10
Cable Crunch
3 x sets 50%60%65%. 20/25/22
Sauna 15 minutes
Concludes the roller coaster week, have been super active at work and with daily steps, hence why the cardio has dropped this week.
Can’t thank you all enough for your support and following along and all the knowledge and advice given, means the world to me.
Final THANK YOU to the man, the legend
@Sassy's Pharmaceuticals
Bloodwork was done also, still waiting on Liver/kidney function. E2 was high, but it was over 500 3 months ago, almost halved now.
Few photos of food, eating the same things, sometimes a different meal here and there, also vitamins I’m now taking.
Posting on EVO/UGL
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