Approved Log Cruise and cycle testosterone deca Log

[Npcclassicphysique champ]

Saturday 15 Feb 2025

Back day today
lat pulldowns- 3 sets
98kg 1 set of 11
90kg 1 set of 10
90kg 1 set of 8

Low cable rows- 3 sets
90kg 1 set of 10
90kg 1 set of 9
90kg 1 set of 7

Chest supported row (emphasis on upper back)
4 sets
1 set of 9
2 sets of 7
1 set of 6

Rear delt flies (machine)- 3 sets
49kg 1 set of 15
49kg 1 set of 12
49kg 1 set of 9
35kg 1 set of 20

Bicep curls (Dumbell)- 3 sets
15kg 1 set of 12
15kg 1 set of 10
15kg 1 set of 8

Machine preacher curls- 2 sets
60kg 1 set of 10
60kg 1 set of 7

20 mins cardio on the stationary bike

Breakfast- smoothie with 500ml milk, 150g oats, 20g peanut butter, 1 serving spinach, 1 scoop protein, 5g creatine. 1165 calories, 125g carbs, 55g protein, 40g fat

Breakfast 2- 250g Greek yogurt, 150g banana, 50g almonds. 560 calories, 61g carbs, 23g protein, 31g fat.

Lunch- classic chicken rice and broccoli. 250g white rice, 250g chicken breast, 50g broccoli. 620 calories, 80g carbs, 57g protein, 3g fat

Lunch 2- meal replacement shake. 710 calories, 77g carbs, 57g protein, 17g fat.

Dinner- 500g rump steak and 4 whole eggs. 855 calories, 0g carbs, 130g protein, 36g fat.

Total macros- 350g carbs, 340g protein, 130g fat

This diet stays exactly the same every day untill I start blasting again, then I will add another shake after dinner. After adding this up I realized it comes out to 4000 calories already so excuse the discrepancy with my first post. This diet seems to be my maintenance currently.

Also taking a multivitamin, 3x fish oils twice a day and 2x vitamin d capsules.

500grams rump steak that sounds very nice bro high protein
exactly the same? you should change it up at least 2 times per week

 

[ballin2504]

You have an awesome base and physique you will do great

 

[Noah Wixx]

Definitely got a great base to build off of

 

[Jameswm]

Monday 17 Feb 2025

Leg day
Lying hamstring curls- 3 sets
66kg- 11,9,8

Rdl's- 3 sets
110kg- 10,8,8

Hack squat- 3 sets
3.5 plates per side- 9,8,6

Leg extensions- 3 sets unilaterally
72kg- 13,12,9

Standing calf raises- 3 sets
No lables on the stack, no idea how heavy. Just max stack and as many reps as possible.

Intra workout drink consisting of 70g glucose powder and salt and 1L water

Baby daughter got me sick over the weekend so struggled through this and definitely didn't perform 100%

Total macros- 350g carbs, 340g protein, 130g fat

 

[Jameswm]

500grams rump steak that sounds very nice bro high protein
exactly the same? you should change it up at least 2 times per week

Thanks for the feedback, I'll change up some meals throughout the week

 

[Jameswm]

You have an awesome base and physique you will do great

Thanks bro appreciate it

 

[Jameswm]

Definitely got a great base to build off of

Thanks man

 

[Tiger Salman Khan]

Hey guys, I've been told to start a log to hopefully get our nz source approved here so here we go.

Age- 31
Height- 181cm (5'11)
Weight- 98kg (216lbs)
Body fat unknown right now. Not too high.
8 year experience lifting naturally, one test only cycle under my belt last year.

Currently using 150mg test E a week. Eating 3600 calories on maintenance. This will be changing in 3 weeks to 4000cals, 500mg test, 400mg deca for 20 weeks.

Current training split is -
Monday- legs
Tuesday- chest, delts, tris
Wednesday- back, biceps, rear delts
Thursday- legs
Friday- chest, delts, tris
Saturday- back, biceps, rear delts.

I know 6 days is a lot but I seem to be recovering fine so will continue doing it until I'm not.

Current goals are to just pack on as much muscle as possible this year with the aim of potentially competing next year. Attached a picture of my current physique (slightly flexed)

@Jameswm good updates man........

 

[RoySimpson]

Hey guys, I've been told to start a log to hopefully get our nz source approved here so here we go.

Age- 31
Height- 181cm (5'11)
Weight- 98kg (216lbs)
Body fat unknown right now. Not too high.
8 year experience lifting naturally, one test only cycle under my belt last year.

Currently using 150mg test E a week. Eating 3600 calories on maintenance. This will be changing in 3 weeks to 4000cals, 500mg test, 400mg deca for 20 weeks.

Current training split is -
Monday- legs
Tuesday- chest, delts, tris
Wednesday- back, biceps, rear delts
Thursday- legs
Friday- chest, delts, tris
Saturday- back, biceps, rear delts.

I know 6 days is a lot but I seem to be recovering fine so will continue doing it until I'm not.

Current goals are to just pack on as much muscle as possible this year with the aim of potentially competing next year. Attached a picture of my current physique (slightly flexed)

@Jameswm looking good already bro looking forward to seeing your results!!

 

[LevButlerov]

Monday 17 Feb 2025

Leg day
Lying hamstring curls- 3 sets
66kg- 11,9,8

Rdl's- 3 sets
110kg- 10,8,8

Hack squat- 3 sets
3.5 plates per side- 9,8,6

Leg extensions- 3 sets unilaterally
72kg- 13,12,9

Standing calf raises- 3 sets
No lables on the stack, no idea how heavy. Just max stack and as many reps as possible.

Intra workout drink consisting of 70g glucose powder and salt and 1L water

Baby daughter got me sick over the weekend so struggled through this and definitely didn't perform 100%

Total macros- 350g carbs, 340g protein, 130g fat

Monday went positive I do see this intra workout glucose do you need it? can you switch over to honey? @Jameswm

Your daughter sorry to hear that, wish her the best from the EVO family.

 

[Jameswm]

Monday went positive I do see this intra workout glucose do you need it? can you switch over to honey? @Jameswm

Your daughter sorry to hear that, wish her the best from the EVO family.

I could definitely switch to honey. Would that be better? Intra workout glucose is something I've only just implemented. Trying it out to see if I get any benefit from it. Could just stop it all together if it's hindering me for any reason I'm not aware of

 

[LevButlerov]

I could definitely switch to honey. Would that be better? Intra workout glucose is something I've only just implemented. Trying it out to see if I get any benefit from it. Could just stop it all together if it's hindering me for any reason I'm not aware of

I would stop it if you don't need it, no need for the extra blood sugar spike. If you want an intra just drink amino acids @Jameswm

 

[Jameswm]

I would stop it if you don't need it, no need for the extra blood sugar spike. If you want an intra just drink amino acids @Jameswm

Alright noted, glucose is out. Thanks for the feedback man

 

[Jameswm]

Tuesday 18 Feb 2025
Push day

Incline barbell bench- 3 sets
100kg- 8 reps
80kg- 10 reps
80kg 8 reps

Flat chest press machine- 2 sets
2 plates per side- 13 reps, 10 reps

Cable Flys- 2 sets
24kg per side- 11 reps, 9 reps

Upright cable rows- 3 sets
98kg- 10 reps
90kg- 10 reps, 8 reps

Cable lateral raises- 3 sets
12kg- 12 reps, 11 reps, 8 reps

Overhead tricep extension- 3 sets
54kg- 8 reps, 8 reps, 6 reps

Tricep Pushdowns- 3 sets
66kg- 13 reps, 11 reps, 7 reps

No glucose intra workout today as per advice I have received.

Total macros- 350g carbs, 340g protein, 130g fat. 3960 calories.

Rushed through this to get to an event on time. Felt like I could do more but stuck to the program

 

[25homes]

Should be good to follow

 

[LevButlerov]

Tuesday 18 Feb 2025
Push day

Incline barbell bench- 3 sets
100kg- 8 reps
80kg- 10 reps
80kg 8 reps

Flat chest press machine- 2 sets
2 plates per side- 13 reps, 10 reps

Cable Flys- 2 sets
24kg per side- 11 reps, 9 reps

Upright cable rows- 3 sets
98kg- 10 reps
90kg- 10 reps, 8 reps

Cable lateral raises- 3 sets
12kg- 12 reps, 11 reps, 8 reps

Overhead tricep extension- 3 sets
54kg- 8 reps, 8 reps, 6 reps

Tricep Pushdowns- 3 sets
66kg- 13 reps, 11 reps, 7 reps

No glucose intra workout today as per advice I have received.

Total macros- 350g carbs, 340g protein, 130g fat. 3960 calories.

Rushed through this to get to an event on time. Felt like I could do more but stuck to the program

Macros are very good and training is actually high volume even you had to run out. @Jameswm dedication.

 

[Jameswm]

Wednesday 19 Feb 2025

Pull day

Lat pulldowns- 3 sets
90kg- 9,8,7

Low cable rows- 3 sets
90kg- 8,7,6

Chest supported rows- 3 sets
60kg- 8,7,5

Rear delt flys- 3 sets

49kg- 12,10 8

Standing alternating curls- 3 sets

15kg- 10,8,8

Preacher curl machine- 2 sets

70kg- 8,8

Total macros- 350g carbs, 340g protein, 130g fat. 3960 calories.
Felt good. Not really anything to note, good workout

 

[LevButlerov]

Wednesday 19 Feb 2025

Pull day

Lat pulldowns- 3 sets
90kg- 9,8,7

Low cable rows- 3 sets
90kg- 8,7,6

Chest supported rows- 3 sets
60kg- 8,7,5

Rear delt flys- 3 sets

49kg- 12,10 8

Standing alternating curls- 3 sets

15kg- 10,8,8

Preacher curl machine- 2 sets

70kg- 8,8

Total macros- 350g carbs, 340g protein, 130g fat. 3960 calories.
Felt good. Not really anything to note, good workout

@Jameswm 340 grams of protein is a high number will make you grow

 

[Jameswm]

@Jameswm 340 grams of protein is a high number will make you grow

Thanks bro. I definitely feel good on high protein

 

[stevesmi]

The pull day looks fantastic keep it up