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Haha would be a dream, thank you mateConsider the stage in 2026 not later.
. Don’t think I have genetics for a stage tho.
100%
Thank you
A dream which will come true soon.Haha would be a dream, thank you mate
@Alex1909 great update man. Keep up the good workWeek 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
Those little breaks can be great for the body and a mental reset. Meals are looking good. Nice to see you throwing in the drop sets. Those can be a great tool.
@Alex1909 looking good bro! Strong and thick!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
Shit, sorry mate, definitely 1.2 haha. 0.4 three times a week
, will rectify on next weeks log.
Lol all good brother thanks for letting me know, because i was about to smack your hand and say knock that shit off, 12mg is mind meltingShit, sorry mate, definitely 1.2 haha. 0.4 three times a week
Mate, I when I actually thought about it, I was like, fucking hell, hahaha. That would almost kill meLol all good brother thanks for letting me know, because i was about to smack your hand and say knock that shit off, 12mg is mind melting
U would be a case study forsureMate, I when I actually thought about it, I was like, fucking hell, hahaha. That would almost kill me
first man to see his skeleton be so skinny lol
U would be a case study forsure
Week 10/14 of log. (Skipped last week due to important life events/volunteer work), so this week effort levels and game has been stepped up to compensate for it, physically and mentally.
Diet:
I’ve been eating 2-3 quality subscription based meals daily, as the company gave me a great deal, they’re clean, high protein and convenient for the time being. Have filled in the gaps with protein shakes and home cooked meals also. Slowly increasing calories by 100 every week until 350+ above maintenance for this lean growth phase.
Training:
have shaken things up again and going back to a push pull split so I can hit every body part twice a week again. Feeling allot better for it and not as fatigued, ie; increase in output and effort levels. Strength has gone up quickly again, after 8 days away from the gym. Progressive overload has been reasonable and starting to incorporate more drop sets into my workouts. AB work is coming along nicely too.
Current stats/PEDS/Supps
A: 34
H: 179cm/5’10
Current weight: 86.5kg/190LBS
Goal weight: 80kg/178LBS, was 3kg off, close but on my way back up in a lean growth phase.
Coach: solo as of now.
Current Compounds: 400/300 Test E/Primo ED
3IU HGH before bed ED/ 1.2mg 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.
Kaizen Blend (Nad+/Choline)/ @ Driven-Nutrition
VITAMINS:
(Liver/Blood support especially, curriculum, MAG (bulk nutrients), berberine, multi vitamin, fish oil.
SUPPS:
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder/cream of rice, CBUM pre workout non-stim and stim.
Have dropped the dosage of Test/Primo slightly, have had no Reta for 2+ weeks and slightly increased HGH for the moment. Body is feeling better with the balance out!
Traning for the week as follows:
Monday 31/3, first day back from 8 days away from the gym, strength down but felt incredible to be back.
Chest/Triceps:
Incline DB bench press x 3 sets
50%80%80% 12/10/9
Incline chest press machine x 3 sets
40%50%50% 12/12/13
Cable flys, high set x 3 sets
50%60%60% 13/13/13
Assisted chest Dips x 3 sets
20/22/24
Tricep push downs x 3 sets
60%60%60% 12/13/15
Single arm tricep cable extension x 3 sets
60%60%60% 12/12/12
Close grip bench press x 3 sets
70%70%70% 8/8/8
Tuesday 1/4 Slight de-load and form focused.
Back/Biceps:
Assisted pull-ups x 3 sets
20/15/15
Cable lateral pull down x 3 sets
60%60%80% 10/10/8
Reverse grip pull down machine x 3 sets
60%60%70% 12/13/13
ISO lateral row x 3 sets
50%50%65% 12/14/16
T-Bar chest supported rows x 3 sets
50%50%80% 12/15/8
Bicep curl machine, waist height x 4 sets (Drop set)
80%70%60%50% 12/12/8/11
Preacher curl machine, hammer grip close grip x 4 sets.
60%60%70%70% 20/17/16/13
Cable bicep curls, single arm x 4 sets
50% x 4. 12/13/13/14
DB shrugs x 3 sets
50%70%75% 13/14/13
Crunches x 3 sets
50/30/30
Wednesday 2/4
Shoulders:
Shoulder press machine x 3 sets
50%60%70% 15/15/13
Standing Shoulder machine for front delts x 4 sets
50%50%60%70% 13/13/12/12
Cable lateral raise x 4 sets
60% x 4. 12/12/12/12
Standing shoulder machine lateral raise x 4 sets (last 2 drop set)
60%60%50%40% 13/12/12/13
Cable crunch x 3 sets
50%60%70% 15/15/16
Thursday 3/4 stepped it up a gear
Chest/Triceps:
Incline DB bench press x 3 sets
60%70%90% 13/10/6
Incline chest press machine x 3 sets
55%65%85% 13/13/8
Cable flys, high set set x 4 sets
50%60%60%70% 20/15/16/12
Chest dips assisted x 3 sets, lowering counterweight each set to almost nothing.
22/23/16
Tricep push downs x 3 sets
50%50%70% 15/15/9
Single arm cable tricep extension x 3 sets
60%60%60% 12/12/12
Close grip bench press x 3 sets
70%70%80% 8/12/6
Hanging leg raises x 3 sets
12/12/12
Friday 4/4
Back/Biceps:
Assisted pull ups x 3 sets
20/25/15
Cable lateral pull downs x 3 sets
60%70%80% 12/10/10
Reverse grip lateral pull down machine x 3 sets
60%60%65% 13/15/18
ISO lateral low row machine x 3 sets (drop set)
75%65%50% 13/15/22
T-Bar row chest supported x 3 sets
50%50%85% 15/15/10
Bicep curl machine, waist height x 4 sets (drop set)
70%60%50%40% 12/12/12/13
Preacher curl machine, hammer grip x 4 sets (drop set).
70%60%50%40% 14/12/13/17
Bicep curl machine, high set x 4 sets
50% x 3, 65% 15/15/15/12
Standing preacher curl EZ bar x 3 sets
60%85%85% 13/8/7
DB shrugs x 3 sets
50%60%70% 14/13/13
Crunch x 3 sets
50/30/30
Treadmill 20 minutes 1.8km
Saturday 5/4
Shoulders:
Shoulder press machine x 3 sets
50%60%80% 15/13/10
Standing shoulder machine, front delts x 4 sets
50%50%60%70% 15/15/15/13
Cable lateral raise x 4 sets
50% x 4. 12/12/12/12
Standing shoulder machine, rear delts x 4 sets
60% x 4. 15/15/15/15
EZ bar upright row x 4 sets
60%60%70%75% 15/15/13/13
Lying leg raises with DB on bench x 3 sets
20/20/21
Sunday 6/4
Active rest day/Yard work.
That concludes a monster of a week, really feeling great and loving @Sassy's Pharmaceuticals products to keep firing and feeling like a weapon! Going up in calories has made a huge difference on strength and gym output, slight loss of AB definition already but the rest of my body is feeling full. Glycogen is a wonderful thing haha, veins are popping and muscles are looking denser! Can’t thank the legend @Sassy's Pharmaceuticals for having faith in me to do his products justice. Thank you to the community for your continued support, guidance, knowledge and constructive criticism, means the world to me.
Posting on EVO/UGL,. Few recent photos I’ve taken this week of food and current physique. I still look like shit, but that makes all for the better transformation in the long run! 
Diet:
I’ve been eating 2-3 quality subscription based meals daily, as the company gave me a great deal, they’re clean, high protein and convenient for the time being. Have filled in the gaps with protein shakes and home cooked meals also. Slowly increasing calories by 100 every week until 350+ above maintenance for this lean growth phase.
Training:
have shaken things up again and going back to a push pull split so I can hit every body part twice a week again. Feeling allot better for it and not as fatigued, ie; increase in output and effort levels. Strength has gone up quickly again, after 8 days away from the gym. Progressive overload has been reasonable and starting to incorporate more drop sets into my workouts. AB work is coming along nicely too.
Current stats/PEDS/Supps
A: 34
H: 179cm/5’10
Current weight: 86.5kg/190LBS
Goal weight: 80kg/178LBS, was 3kg off, close but on my way back up in a lean growth phase.
Coach: solo as of now.
Current Compounds: 400/300 Test E/Primo ED
3IU HGH before bed ED/ 1.2mg 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.
Kaizen Blend (Nad+/Choline)/ @ Driven-Nutrition
VITAMINS:
(Liver/Blood support especially, curriculum, MAG (bulk nutrients), berberine, multi vitamin, fish oil.
SUPPS:
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder/cream of rice, CBUM pre workout non-stim and stim.
Have dropped the dosage of Test/Primo slightly, have had no Reta for 2+ weeks and slightly increased HGH for the moment. Body is feeling better with the balance out!
Traning for the week as follows:
Monday 31/3, first day back from 8 days away from the gym, strength down but felt incredible to be back.
Chest/Triceps:
Incline DB bench press x 3 sets
50%80%80% 12/10/9
Incline chest press machine x 3 sets
40%50%50% 12/12/13
Cable flys, high set x 3 sets
50%60%60% 13/13/13
Assisted chest Dips x 3 sets
20/22/24
Tricep push downs x 3 sets
60%60%60% 12/13/15
Single arm tricep cable extension x 3 sets
60%60%60% 12/12/12
Close grip bench press x 3 sets
70%70%70% 8/8/8
Tuesday 1/4 Slight de-load and form focused.
Back/Biceps:
Assisted pull-ups x 3 sets
20/15/15
Cable lateral pull down x 3 sets
60%60%80% 10/10/8
Reverse grip pull down machine x 3 sets
60%60%70% 12/13/13
ISO lateral row x 3 sets
50%50%65% 12/14/16
T-Bar chest supported rows x 3 sets
50%50%80% 12/15/8
Bicep curl machine, waist height x 4 sets (Drop set)
80%70%60%50% 12/12/8/11
Preacher curl machine, hammer grip close grip x 4 sets.
60%60%70%70% 20/17/16/13
Cable bicep curls, single arm x 4 sets
50% x 4. 12/13/13/14
DB shrugs x 3 sets
50%70%75% 13/14/13
Crunches x 3 sets
50/30/30
Wednesday 2/4
Shoulders:
Shoulder press machine x 3 sets
50%60%70% 15/15/13
Standing Shoulder machine for front delts x 4 sets
50%50%60%70% 13/13/12/12
Cable lateral raise x 4 sets
60% x 4. 12/12/12/12
Standing shoulder machine lateral raise x 4 sets (last 2 drop set)
60%60%50%40% 13/12/12/13
Cable crunch x 3 sets
50%60%70% 15/15/16
Thursday 3/4 stepped it up a gear
Chest/Triceps:
Incline DB bench press x 3 sets
60%70%90% 13/10/6
Incline chest press machine x 3 sets
55%65%85% 13/13/8
Cable flys, high set set x 4 sets
50%60%60%70% 20/15/16/12
Chest dips assisted x 3 sets, lowering counterweight each set to almost nothing.
22/23/16
Tricep push downs x 3 sets
50%50%70% 15/15/9
Single arm cable tricep extension x 3 sets
60%60%60% 12/12/12
Close grip bench press x 3 sets
70%70%80% 8/12/6
Hanging leg raises x 3 sets
12/12/12
Friday 4/4
Back/Biceps:
Assisted pull ups x 3 sets
20/25/15
Cable lateral pull downs x 3 sets
60%70%80% 12/10/10
Reverse grip lateral pull down machine x 3 sets
60%60%65% 13/15/18
ISO lateral low row machine x 3 sets (drop set)
75%65%50% 13/15/22
T-Bar row chest supported x 3 sets
50%50%85% 15/15/10
Bicep curl machine, waist height x 4 sets (drop set)
70%60%50%40% 12/12/12/13
Preacher curl machine, hammer grip x 4 sets (drop set).
70%60%50%40% 14/12/13/17
Bicep curl machine, high set x 4 sets
50% x 3, 65% 15/15/15/12
Standing preacher curl EZ bar x 3 sets
60%85%85% 13/8/7
DB shrugs x 3 sets
50%60%70% 14/13/13
Crunch x 3 sets
50/30/30
Treadmill 20 minutes 1.8km
Saturday 5/4
Shoulders:
Shoulder press machine x 3 sets
50%60%80% 15/13/10
Standing shoulder machine, front delts x 4 sets
50%50%60%70% 15/15/15/13
Cable lateral raise x 4 sets
50% x 4. 12/12/12/12
Standing shoulder machine, rear delts x 4 sets
60% x 4. 15/15/15/15
EZ bar upright row x 4 sets
60%60%70%75% 15/15/13/13
Lying leg raises with DB on bench x 3 sets
20/20/21
Sunday 6/4
Active rest day/Yard work.
That concludes a monster of a week, really feeling great and loving @Sassy's Pharmaceuticals products to keep firing and feeling like a weapon! Going up in calories has made a huge difference on strength and gym output, slight loss of AB definition already but the rest of my body is feeling full. Glycogen is a wonderful thing haha, veins are popping and muscles are looking denser! Can’t thank the legend @Sassy's Pharmaceuticals for having faith in me to do his products justice. Thank you to the community for your continued support, guidance, knowledge and constructive criticism, means the world to me.
Posting on EVO/UGL,
. Few recent photos I’ve taken this week of food and current physique. I still look like shit, but that makes all for the better transformation in the long run! Attachments
Week 10/14 of log. (Skipped last week due to important life events/volunteer work), so this week effort levels and game has been stepped up to compensate for it, physically and mentally.
Diet:
I’ve been eating 2-3 quality subscription based meals daily, as the company gave me a great deal, they’re clean, high protein and convenient for the time being. Have filled in the gaps with protein shakes and home cooked meals also. Slowly increasing calories by 100 every week until 350+ above maintenance for this lean growth phase.
Training:
have shaken things up again and going back to a push pull split so I can hit every body part twice a week again. Feeling allot better for it and not as fatigued, ie; increase in output and effort levels. Strength has gone up quickly again, after 8 days away from the gym. Progressive overload has been reasonable and starting to incorporate more drop sets into my workouts. AB work is coming along nicely too.
Current stats/PEDS/Supps
A: 34
H: 179cm/5’10
Current weight: 86.5kg/190LBS
Goal weight: 80kg/178LBS, was 3kg off, close but on my way back up in a lean growth phase.
Coach: solo as of now.
Current Compounds: 400/300 Test E/Primo ED
3IU HGH before bed ED/ 1.2mg 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.
Kaizen Blend (Nad+/Choline)/ @ Driven-Nutrition
VITAMINS:
(Liver/Blood support especially, curriculum, MAG (bulk nutrients), berberine, multi vitamin, fish oil.
SUPPS:
Creatine/Veg and ISO Whey protein/Total War pre/Demo Day, carb powder/cream of rice, CBUM pre workout non-stim and stim.
Have dropped the dosage of Test/Primo slightly, have had no Reta for 2+ weeks and slightly increased HGH for the moment. Body is feeling better with the balance out!
Traning for the week as follows:
Monday 31/3, first day back from 8 days away from the gym, strength down but felt incredible to be back.
Chest/Triceps:
Incline DB bench press x 3 sets
50%80%80% 12/10/9
Incline chest press machine x 3 sets
40%50%50% 12/12/13
Cable flys, high set x 3 sets
50%60%60% 13/13/13
Assisted chest Dips x 3 sets
20/22/24
Tricep push downs x 3 sets
60%60%60% 12/13/15
Single arm tricep cable extension x 3 sets
60%60%60% 12/12/12
Close grip bench press x 3 sets
70%70%70% 8/8/8
Tuesday 1/4 Slight de-load and form focused.
Back/Biceps:
Assisted pull-ups x 3 sets
20/15/15
Cable lateral pull down x 3 sets
60%60%80% 10/10/8
Reverse grip pull down machine x 3 sets
60%60%70% 12/13/13
ISO lateral row x 3 sets
50%50%65% 12/14/16
T-Bar chest supported rows x 3 sets
50%50%80% 12/15/8
Bicep curl machine, waist height x 4 sets (Drop set)
80%70%60%50% 12/12/8/11
Preacher curl machine, hammer grip close grip x 4 sets.
60%60%70%70% 20/17/16/13
Cable bicep curls, single arm x 4 sets
50% x 4. 12/13/13/14
DB shrugs x 3 sets
50%70%75% 13/14/13
Crunches x 3 sets
50/30/30
Wednesday 2/4
Shoulders:
Shoulder press machine x 3 sets
50%60%70% 15/15/13
Standing Shoulder machine for front delts x 4 sets
50%50%60%70% 13/13/12/12
Cable lateral raise x 4 sets
60% x 4. 12/12/12/12
Standing shoulder machine lateral raise x 4 sets (last 2 drop set)
60%60%50%40% 13/12/12/13
Cable crunch x 3 sets
50%60%70% 15/15/16
Thursday 3/4 stepped it up a gear
Chest/Triceps:
Incline DB bench press x 3 sets
60%70%90% 13/10/6
Incline chest press machine x 3 sets
55%65%85% 13/13/8
Cable flys, high set set x 4 sets
50%60%60%70% 20/15/16/12
Chest dips assisted x 3 sets, lowering counterweight each set to almost nothing.
22/23/16
Tricep push downs x 3 sets
50%50%70% 15/15/9
Single arm cable tricep extension x 3 sets
60%60%60% 12/12/12
Close grip bench press x 3 sets
70%70%80% 8/12/6
Hanging leg raises x 3 sets
12/12/12
Friday 4/4
Back/Biceps:
Assisted pull ups x 3 sets
20/25/15
Cable lateral pull downs x 3 sets
60%70%80% 12/10/10
Reverse grip lateral pull down machine x 3 sets
60%60%65% 13/15/18
ISO lateral low row machine x 3 sets (drop set)
75%65%50% 13/15/22
T-Bar row chest supported x 3 sets
50%50%85% 15/15/10
Bicep curl machine, waist height x 4 sets (drop set)
70%60%50%40% 12/12/12/13
Preacher curl machine, hammer grip x 4 sets (drop set).
70%60%50%40% 14/12/13/17
Bicep curl machine, high set x 4 sets
50% x 3, 65% 15/15/15/12
Standing preacher curl EZ bar x 3 sets
60%85%85% 13/8/7
DB shrugs x 3 sets
50%60%70% 14/13/13
Crunch x 3 sets
50/30/30
Treadmill 20 minutes 1.8km
Saturday 5/4
Shoulders:
Shoulder press machine x 3 sets
50%60%80% 15/13/10
Standing shoulder machine, front delts x 4 sets
50%50%60%70% 15/15/15/13
Cable lateral raise x 4 sets
50% x 4. 12/12/12/12
Standing shoulder machine, rear delts x 4 sets
60% x 4. 15/15/15/15
EZ bar upright row x 4 sets
60%60%70%75% 15/15/13/13
Lying leg raises with DB on bench x 3 sets
20/20/21
Sunday 6/4
Active rest day/Yard work.
That concludes a monster of a week, really feeling great and loving @Sassy's Pharmaceuticals products to keep firing and feeling like a weapon! Going up in calories has made a huge difference on strength and gym output, slight loss of AB definition already but the rest of my body is feeling full. Glycogen is a wonderful thing haha, veins are popping and muscles are looking denser! Can’t thank the legend @Sassy's Pharmaceuticals for having faith in me to do his products justice. Thank you to the community for your continued support, guidance, knowledge and constructive criticism, means the world to me.
Posting on EVO/UGL,
making improvement bro @Alex1909 want to see you tighten up and close it strong
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