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Hey brothers! This is my first time posting and I’d love any feedback from you all as to what I may be able to improve on.
As of today I will be starting my 8 week cruise / maintenance phase before going into my next push.
I’m 25yr old guy from Australia.
Current BW is 102.5kg
Started training when I was 16yrs old and did 2 natural bodybuilding comps when I was 17 and 18. After that I had a couple years off, still training with weights but not in a bodybuilding manner and not eating like a bodybuilder and was also doing jiu jitsu. As of June 2022 I started eating and training like a bodybuilder again, and as of September 2022 I’ve been completely sober which I’m very happy about.
My first cycle I started at 300mg Test E weekly and slowly titrated up to 500mg with the total cycle length being 13 weeks then I came off and did PCT.
My second cycle was 500mg Test E and 250mg NPP for a total of 14 weeks.
After this instead of coming off I did an 8 week cruise of 200mg Test E per week and managed to maintain pretty much all of my size and strength unlike after coming off from my first cycle.
My third cycle for the first half was 500mg Test E and 400mg Primo. Second half went upto 550mg Test with Primo staying at 400mg, and for the final 4 weeks I added 200mg Tren Ace to see how my body responds to it for when I use it in a contest prep in the future and got a great recomp effect from it. With the total cycle length being 18 weeks long.
As of today I will be starting an 8 week cruise of 225mg Test E per week. First 6 weeks I will be doing my maintenance calories which I’ll list my food later down on this post, final 2 weeks I will start a mini cut which will be 6 weeks in total, so last 2 weeks of the cruise dose and first 4 weeks of my next cycle. Followed by 16 weeks of a gain phase so my next cycle will be 20 weeks in total.
As of my third cycle I have been using Hybrid labs gear and rate it 10/10 I’ve got great results from it and never had an issue with PIP or lumping like I did with other brands of gear in the past
I will be starting with a coach for this next cycle, and judging off the total mg I was hoping to be running it may look something like 600 Test, 600 Primo, but that will obviously come down to the coach to decide. And I have a bottle of MK to use for the last 14 weeks of that cycle as I don’t have the money for GH just yet.
Current diet:
Meal 1 smoothie: 200ml lite milk, 100g quick oats, 100g frozen blueberries, 100g Yopro yoghurt, 1 scoop WPI, apple
Meal 2: 160g chicken breast, 200g jasmine rice, frozen mixed veggies
Meal 3: 160g chicken breast, 200g jasmine rice, frozen mixed veggies
Meal 4 pre workout: 100g honey chex cereal, 200ml lite milk, 50g raspberries, banana, 2 pieces Lindt 90% dark chocolate
Intra workout: 30g carbs from Powerade powder, 5g Creatine
Meal 5: 100g milo cereal, 200ml lite milk, 1 scoop WPI
Meal 6: 250g lean beef mince, 150g jasmine rice, frozen mixed veggies
Morning digestion drink:
Greens powder, 5g glutamine, 800mg NAC, ACV
AM pills: 2000mg fish oil, Vitamin C, CoQ10, Vitamin D3+K2
PM pills: 2000mg fish oil, magnesium glycinate x2, 500mg berberine, astragalus root extract
Training:
Monday Push A
Flat BB press-2x8-10r
Hammer chest press-3x10-15r
Machine chest flys-3x12r
Seated cable chest press-3x12
DB laterals-10r giant set up to 25lb, rest, then drop set 12r each size
Single arm cross body pushdown
2x12-15r
Straight cablepushdown-3x15
Tuesday Pull
Hanging leg raises 2x12r easy
Mag grip cable pullover-2 feelers, then 2x12-15r
V grip lat pulldown-3x12-15r
Single arm DB row-2x12r
Machine rear delts / DB shrugs
-3x12r
Single arm preacher curl-3x12r
Straight cable curls-3x16r
Wednesday Legs
Seated hamstring curl-2 feelers, then 3x12
Leg extensions-2 feelers, then 2x12-15r Last set single drop
Hack squat-2 build up feeler sets, then 2x12r (thin banded)
Single leg press-3x12r
Adductor machine-3x15r
Horizontal calf raise-3x16r
Friday Push B
Seated cable chest fly-2 feelers, then 3x15r H
Incline DB press-1 feeler set,
then 2x10r
Lower chest hammer press-3x12
Seated DB shoulder press-1 feeler, then 2x10-12
Single arm cuffed cable lateral
3x13r
Rope cable pushdown-1 feeler, then
3x12-15r
Standing DB curls-3x12-14r
Saturday Posterior
Decline bench sit ups 2x12r easy
Single arm high lat row-2x10-12r
Pin loaded low row-2x12r
Chest supported upper back row
-3x12r
Lying leg curls-1 feeler, then 3x12-15r
DB rdl-1 feeler, then 2x14
Standing calf raise-3x16r
I’ve put 2 photos below of me without a pump, then 2 in the gym with a pump. Aswell as my 2 year progression pic.
Thanks heaps guys any input on training or diet for these next 8 weeks before I start with a coach would be greatly appreciated
As of today I will be starting my 8 week cruise / maintenance phase before going into my next push.
I’m 25yr old guy from Australia.
Current BW is 102.5kg
Started training when I was 16yrs old and did 2 natural bodybuilding comps when I was 17 and 18. After that I had a couple years off, still training with weights but not in a bodybuilding manner and not eating like a bodybuilder and was also doing jiu jitsu. As of June 2022 I started eating and training like a bodybuilder again, and as of September 2022 I’ve been completely sober which I’m very happy about.
My first cycle I started at 300mg Test E weekly and slowly titrated up to 500mg with the total cycle length being 13 weeks then I came off and did PCT.
My second cycle was 500mg Test E and 250mg NPP for a total of 14 weeks.
After this instead of coming off I did an 8 week cruise of 200mg Test E per week and managed to maintain pretty much all of my size and strength unlike after coming off from my first cycle.
My third cycle for the first half was 500mg Test E and 400mg Primo. Second half went upto 550mg Test with Primo staying at 400mg, and for the final 4 weeks I added 200mg Tren Ace to see how my body responds to it for when I use it in a contest prep in the future and got a great recomp effect from it. With the total cycle length being 18 weeks long.
As of today I will be starting an 8 week cruise of 225mg Test E per week. First 6 weeks I will be doing my maintenance calories which I’ll list my food later down on this post, final 2 weeks I will start a mini cut which will be 6 weeks in total, so last 2 weeks of the cruise dose and first 4 weeks of my next cycle. Followed by 16 weeks of a gain phase so my next cycle will be 20 weeks in total.
As of my third cycle I have been using Hybrid labs gear and rate it 10/10 I’ve got great results from it and never had an issue with PIP or lumping like I did with other brands of gear in the past
I will be starting with a coach for this next cycle, and judging off the total mg I was hoping to be running it may look something like 600 Test, 600 Primo, but that will obviously come down to the coach to decide. And I have a bottle of MK to use for the last 14 weeks of that cycle as I don’t have the money for GH just yet.
Current diet:
Meal 1 smoothie: 200ml lite milk, 100g quick oats, 100g frozen blueberries, 100g Yopro yoghurt, 1 scoop WPI, apple
Meal 2: 160g chicken breast, 200g jasmine rice, frozen mixed veggies
Meal 3: 160g chicken breast, 200g jasmine rice, frozen mixed veggies
Meal 4 pre workout: 100g honey chex cereal, 200ml lite milk, 50g raspberries, banana, 2 pieces Lindt 90% dark chocolate
Intra workout: 30g carbs from Powerade powder, 5g Creatine
Meal 5: 100g milo cereal, 200ml lite milk, 1 scoop WPI
Meal 6: 250g lean beef mince, 150g jasmine rice, frozen mixed veggies
Morning digestion drink:
Greens powder, 5g glutamine, 800mg NAC, ACV
AM pills: 2000mg fish oil, Vitamin C, CoQ10, Vitamin D3+K2
PM pills: 2000mg fish oil, magnesium glycinate x2, 500mg berberine, astragalus root extract
Training:
Monday Push A
Flat BB press-2x8-10r
Hammer chest press-3x10-15r
Machine chest flys-3x12r
Seated cable chest press-3x12
DB laterals-10r giant set up to 25lb, rest, then drop set 12r each size
Single arm cross body pushdown
2x12-15r
Straight cablepushdown-3x15
Tuesday Pull
Hanging leg raises 2x12r easy
Mag grip cable pullover-2 feelers, then 2x12-15r
V grip lat pulldown-3x12-15r
Single arm DB row-2x12r
Machine rear delts / DB shrugs
-3x12r
Single arm preacher curl-3x12r
Straight cable curls-3x16r
Wednesday Legs
Seated hamstring curl-2 feelers, then 3x12
Leg extensions-2 feelers, then 2x12-15r Last set single drop
Hack squat-2 build up feeler sets, then 2x12r (thin banded)
Single leg press-3x12r
Adductor machine-3x15r
Horizontal calf raise-3x16r
Friday Push B
Seated cable chest fly-2 feelers, then 3x15r H
Incline DB press-1 feeler set,
then 2x10r
Lower chest hammer press-3x12
Seated DB shoulder press-1 feeler, then 2x10-12
Single arm cuffed cable lateral
3x13r
Rope cable pushdown-1 feeler, then
3x12-15r
Standing DB curls-3x12-14r
Saturday Posterior
Decline bench sit ups 2x12r easy
Single arm high lat row-2x10-12r
Pin loaded low row-2x12r
Chest supported upper back row
-3x12r
Lying leg curls-1 feeler, then 3x12-15r
DB rdl-1 feeler, then 2x14
Standing calf raise-3x16r
I’ve put 2 photos below of me without a pump, then 2 in the gym with a pump. Aswell as my 2 year progression pic.
Thanks heaps guys any input on training or diet for these next 8 weeks before I start with a coach would be greatly appreciated
