Approved Log Enhanced Summer Cut 2024 Log

[rodannis789]

Supplements-
Creatine, 10 mg/day
Psyllium Husk, 20 mg/day
NAC, 1,800 mg/day
TUDCA, 1,000 mg/day
Milk Thistle, 250 mg/day
Preworkout, 1 scoop/day
Testosterone No Ester, 30 mg
Testosterone Cypionate, 60 mg
IGF-1-DES, 60 mcg
Rad-140, 15 mg
Cardarine, 15 mg

Food-
Breakfast- (6:00 a.m.)
Two Eggs
One Cup of Egg Whites
One Cup of Milk
One Scoop of Protein Powder
(480 calories, 70 grams of protein)

Snack- (8:00 a.m.)
Half Bag of Quest Chips
Half Protein Bar
(250 calories, 20 grams of protein)

Snack- (10:00 a.m.)
Half Bag of Quest Chips
Half Protein Bar
(250 calories, 20 grams of protein)

Lunch- (12:00 p.m.)
Two Hamburgers
Half Avacado Container
Two Cheese Slices
One Cup of Milk
(900 calories, 55 grams of protein)

Supper- (7:30 p.m.)
Low Carb Wrap
Cheese
Half Pound Chicken
Sauce
Half Avacado Cup
Two Cups of Milk
Two Scoops of Milk

(970 calories, 120 grams of protein)

TOTALS-

2,850 calories
326 grams of protein

Monday-

Squats-
1x5 @195 pounds (add twenty pounds next repeat- 65%)
1x5 @225 pounds (add twenty pounds next repeat- 75%)
1x5+ @255 pounds (add twenty pounds next repeat- 85%)

5x10 @155 pounds (add twenty pounds next repeat- 50%)
SUPERSET
Leg Extensions-
5x15 @135 pounds

Romanian Deadlifts-
1x5 @195 pounds (add twenty pounds next repeat- 65%)
1x5 @225 pounds (add twenty pounds next repeat- 75%)
1x5+ @255 pounds (add twenty pounds next repeat- 85%)

5x10 @155 pounds (add twenty pounds next repeat- 50%)
SUPERSET
Hamstring Curls-
5x15 @115 pounds

Lunges-
4x10 @155 pounds (add ten pounds next repeat)

Tuesday-

Lat Pulldowns-
4x15 @195 pounds

Seated Cable Rows-
4x12 @195 pounds

Incline Seated Dumbbell Curls-
4x10 @35 pounds

Preacher Curls-
4x8 @30 pounds

Pendlay Rows-
5x10 @155 pounds (add ten pounds every repeat)

Deadlifts-
1x5 @195 pounds (add twenty pounds next repeat- 65%)
1x5 @225 pounds (add twenty pounds next repeat- 75%)
1x5+ @255 pounds (add twenty pounds next repeat- 85%)

5x10 @155 pounds (add twenty pounds next repeat- 50%)
SUPERSET-
Cable Curls-
5x12 @70 pounds

 

[rodannis789]

@rodannis789 strong lunges thats my big leg push with squats

Thanks bro, lunges are fun

 

[Eddie Haskell]

Supplements-
Creatine, 10 mg/day
Psyllium Husk, 20 mg/day
NAC, 1,800 mg/day
TUDCA, 1,000 mg/day
Milk Thistle, 250 mg/day
Preworkout, 1 scoop/day
Testosterone No Ester, 30 mg
Testosterone Cypionate, 60 mg
IGF-1-DES, 60 mcg
Rad-140, 15 mg
Cardarine, 15 mg

Food-
Breakfast- (6:00 a.m.)
Two Eggs
One Cup of Egg Whites
One Cup of Milk
One Scoop of Protein Powder
(480 calories, 70 grams of protein)

Snack- (8:00 a.m.)
Half Bag of Quest Chips
Half Protein Bar
(250 calories, 20 grams of protein)

Snack- (10:00 a.m.)
Half Bag of Quest Chips
Half Protein Bar
(250 calories, 20 grams of protein)

Lunch- (12:00 p.m.)
Two Hamburgers
Half Avacado Container
Two Cheese Slices
One Cup of Milk
(900 calories, 55 grams of protein)

Supper- (7:30 p.m.)
Low Carb Wrap
Cheese
Half Pound Chicken
Sauce
Half Avacado Cup
Two Cups of Milk
Two Scoops of Milk

(970 calories, 120 grams of protein)

TOTALS-

2,850 calories
326 grams of protein

Monday-

Squats-
1x5 @195 pounds (add twenty pounds next repeat- 65%)
1x5 @225 pounds (add twenty pounds next repeat- 75%)
1x5+ @255 pounds (add twenty pounds next repeat- 85%)

5x10 @155 pounds (add twenty pounds next repeat- 50%)
SUPERSET
Leg Extensions-
5x15 @135 pounds

Romanian Deadlifts-
1x5 @195 pounds (add twenty pounds next repeat- 65%)
1x5 @225 pounds (add twenty pounds next repeat- 75%)
1x5+ @255 pounds (add twenty pounds next repeat- 85%)

5x10 @155 pounds (add twenty pounds next repeat- 50%)
SUPERSET
Hamstring Curls-
5x15 @115 pounds

Lunges-
4x10 @155 pounds (add ten pounds next repeat)

Tuesday-

Lat Pulldowns-
4x15 @195 pounds

Seated Cable Rows-
4x12 @195 pounds

Incline Seated Dumbbell Curls-
4x10 @35 pounds

Preacher Curls-
4x8 @30 pounds

Pendlay Rows-
5x10 @155 pounds (add ten pounds every repeat)

Deadlifts-
1x5 @195 pounds (add twenty pounds next repeat- 65%)
1x5 @225 pounds (add twenty pounds next repeat- 75%)
1x5+ @255 pounds (add twenty pounds next repeat- 85%)

5x10 @155 pounds (add twenty pounds next repeat- 50%)
SUPERSET-
Cable Curls-
5x12 @70 pounds

huge day man you really doing well on deads @rodannis789

 

[rodannis789]

Haven't had time to post, was very behind in school work.
I have been getting wayyyy stronger.

Tuesday's workout-
Squats-
1x5 @215 pounds
1x3 @245 pounds
1x1+ @275 pounds (I got 4 reps)

5x10 @145 pounds
SUPERSET-
Leg Extensions-
5x15 @135 pounds

Rdl's-
4x8 @185 pounds
SUPERSET
Hamstring Curl-
4x20 @115 pounds

Wednesday's Workout-
Bench Press-
1x5 @145 pounds
1x3 @165 pounds
1x1+ @185 pounds (got eight reps)

5x15 @95 pounds for pump
SUPERSET
Cable chest Flies-
5x15 @60 pounds/cable

Tricep Extensions-
4x12 @110 pounds

Lat Raises-
4x12 @25 pounds

Thursdays workout-

Squats-
1x5 @225 pounds
1x3 @255 pounds
1x1+ @285 pounds (I got 6 reps, which is incredible amount added)

5x10 @145 pounds
SUPERSET-
Leg Extensions-
5x15 @135 pounds

Rdl's-
4x8 @185 pounds
SUPERSET
Hamstring Curl-
4x20 @115 pounds

Supplements-
30 mg test no ester
60 mgtest cup
60 mcg IGF-1-DES
15 mg cardarine
15 mg rad-140
EVERY WEEKDAY
Also, normal health supplements like always

FOOD-
I am having to drop a significant amount of weight for wrestling.

I weighed 206 this morning, and have to drop to 195 by November 25th, and 189 by December 3rd.
I ate at maintenance calories to figure out what my true maintenance is, and it is around 3,100 calories where I didn't gain/lose any weight.
I am going to switch my diet to this-

Breakfast-
Two eggs
One cups egg whites
1 protein shake
(500 cals, 65 g pro)

Lunch-
1 pounds chicken
1 protein shake
(750 cals, 125 g protein)

Supper-
1/2 pound Chicken
(250 cals, 50 g protein)

TOTALS-
1,500 calories
230 g protein

Wrestling practice starts Monday, so I have-
2.5 hours hard cardio
2 hours lifting every day
Severe calories deficit

This should enable me to lose what i need. Not safe, but I need to do it. First dual against a highly ranked team in December 3.

Sorry for not posting on my event specific log, I posted in my solo training diary, lmao. I have also made the switch to a diet of 2,000 calories and 300 g protein. Just more chicken and protein shakes.

 

[Npcclassicphysique champ]

Haven't had time to post, was very behind in school work.
I have been getting wayyyy stronger.

Tuesday's workout-
Squats-
1x5 @215 pounds
1x3 @245 pounds
1x1+ @275 pounds (I got 4 reps)

5x10 @145 pounds
SUPERSET-
Leg Extensions-
5x15 @135 pounds

Rdl's-
4x8 @185 pounds
SUPERSET
Hamstring Curl-
4x20 @115 pounds

Wednesday's Workout-
Bench Press-
1x5 @145 pounds
1x3 @165 pounds
1x1+ @185 pounds (got eight reps)

5x15 @95 pounds for pump
SUPERSET
Cable chest Flies-
5x15 @60 pounds/cable

Tricep Extensions-
4x12 @110 pounds

Lat Raises-
4x12 @25 pounds

Thursdays workout-

Squats-
1x5 @225 pounds
1x3 @255 pounds
1x1+ @285 pounds (I got 6 reps, which is incredible amount added)

5x10 @145 pounds
SUPERSET-
Leg Extensions-
5x15 @135 pounds

Rdl's-
4x8 @185 pounds
SUPERSET
Hamstring Curl-
4x20 @115 pounds

Supplements-
30 mg test no ester
60 mgtest cup
60 mcg IGF-1-DES
15 mg cardarine
15 mg rad-140
EVERY WEEKDAY
Also, normal health supplements like always

FOOD-
I am having to drop a significant amount of weight for wrestling.

I weighed 206 this morning, and have to drop to 195 by November 25th, and 189 by December 3rd.
I ate at maintenance calories to figure out what my true maintenance is, and it is around 3,100 calories where I didn't gain/lose any weight.
I am going to switch my diet to this-

Breakfast-
Two eggs
One cups egg whites
1 protein shake
(500 cals, 65 g pro)

Lunch-
1 pounds chicken
1 protein shake
(750 cals, 125 g protein)

Supper-
1/2 pound Chicken
(250 cals, 50 g protein)

TOTALS-
1,500 calories
230 g protein

Wrestling practice starts Monday, so I have-
2.5 hours hard cardio
2 hours lifting every day
Severe calories deficit

This should enable me to lose what i need. Not safe, but I need to do it. First dual against a highly ranked team in December 3.

Sorry for not posting on my event specific log, I posted in my solo training diary, lmao. I have also made the switch to a diet of 2,000 calories and 300 g protein. Just more chicken and protein shakes.

@rodannis789 no issues lets start updating both logs I follow both
stay high with protein 300grams + to grow and get stronger

 

[rodannis789]

@rodannis789 no issues lets start updating both logs I follow both
stay high with protein 300grams + to grow and get stronger

Yep 2000 cals 300 g protein is the current plan

 

[Npcclassicphysique champ]

Yep 2000 cals 300 g protein is the current plan

perfect plan bro high protein is key

 

[rodannis789]

Sorry guys, just recovered from a concussion due to wrestling. This week I am currently 9-0 in my matches and will start lifting and taking my steroids again, haven't lost any muscle so that's good.

I have dropped from 26% bodyfat down to 17%, while going from 225 to 208. So I have lost 23 pounds of fat while adding 15 pounds of muscle so far. I went in to squat yesterday and got 315x5, and also on bench I got 185x7, so I haven't lost strength, if not I gained some.

 

[RoidRage69]

Sorry guys, just recovered from a concussion due to wrestling. This week I am currently 9-0 in my matches and will start lifting and taking my steroids again, haven't lost any muscle so that's good.

I have dropped from 26% bodyfat down to 17%, while going from 225 to 208. So I have lost 23 pounds of fat while adding 15 pounds of muscle so far. I went in to squat yesterday and got 315x5, and also on bench I got 185x7, so I haven't lost strength, if not I gained some.

I told you would have a hell of a ride. You have a gokd cycle with solid plan. You're putting in the work. Just make sure and keep the gains from the cycle.

 

[rodannis789]

I told you would have a hell of a ride. You have a gokd cycle with solid plan. You're putting in the work. Just make sure and keep the gains from the cycle.

For sure thanks man it just sucks I couldn't lift. Heavy lifting and volume will start tomorrow, enough of this concussion crap

 

[RoidRage69]

For sure thanks man it just sucks I couldn't lift. Heavy lifting and volume will start tomorrow, enough of this concussion crap

Just be careful not to strain too hard. Concussion is serious. Are you cleared by a doctor to train heavy?

 

[rodannis789]

Just be careful not to strain too hard. Concussion is serious. Are you cleared by a doctor to train heavy?

Yes by a physical therapist who works for sports medicine on campus

 

[Losiol]

Sorry guys, just recovered from a concussion due to wrestling. This week I am currently 9-0 in my matches and will start lifting and taking my steroids again, haven't lost any muscle so that's good.

I have dropped from 26% bodyfat down to 17%, while going from 225 to 208. So I have lost 23 pounds of fat while adding 15 pounds of muscle so far. I went in to squat yesterday and got 315x5, and also on bench I got 185x7, so I haven't lost strength, if not I gained some.

Impressive results even that they were momentarily stoped. Good job bro glad your back your feet

 

[Eddie Haskell]

Sorry guys, just recovered from a concussion due to wrestling. This week I am currently 9-0 in my matches and will start lifting and taking my steroids again, haven't lost any muscle so that's good.

I have dropped from 26% bodyfat down to 17%, while going from 225 to 208. So I have lost 23 pounds of fat while adding 15 pounds of muscle so far. I went in to squat yesterday and got 315x5, and also on bench I got 185x7, so I haven't lost strength, if not I gained some.

9-0 thats solid, happy to see you back at it man

26 to 17% bodfyat we should get some updated pics but pump up before.

 

[rodannis789]

9-0 thats solid, happy to see you back at it man

26 to 17% bodfyat we should get some updated pics but pump up before.

For sure will do, thanks bro

 

[Eddie Haskell]

For sure will do, thanks bro

Looking forward to it

 

[rodannis789]

Training for today-
Squats-
1x5 @195 pounds
1x5 @225 pounds
1x5+ @255 pounds

Secondary Volume Squats-
5x10 @155 pounds

Incline Dumbbell Press-
3x12 @60 pounds

Hamstring Curls-
3x10 @115 pounds

Lat Pulldown-
3x10 @195 pounds

EZ Bar Curls-
3x12/12 @75/45 pounds

Hanging Leg Raises-
3x12

Wrestling practice soon, will post what we did
Haven't eaten yet, it's 2:30, will post tonight
I am very sore, might have to get a deep tissue massage

Supplements-
Health stuff
Test no ester
Rad-140

 

[Npcclassicphysique champ]

Training for today-
Squats-
1x5 @195 pounds
1x5 @225 pounds
1x5+ @255 pounds

Secondary Volume Squats-
5x10 @155 pounds

Incline Dumbbell Press-
3x12 @60 pounds

Hamstring Curls-
3x10 @115 pounds

Lat Pulldown-
3x10 @195 pounds

EZ Bar Curls-
3x12/12 @75/45 pounds

Hanging Leg Raises-
3x12

Wrestling practice soon, will post what we did
Haven't eaten yet, it's 2:30, will post tonight
I am very sore, might have to get a deep tissue massage

Supplements-
Health stuff
Test no ester
Rad-140

@rodannis789 welcome back bro happy you pushing it hard again
what happened when you were gone? you ok?

and health stuff you got no vitamins or liver support?

 

[stevesmi]

Great stuff on this training some good volume

 

[Mobster]

On 'volume squats' - try 2-3 x 20 reps