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Week 1 - 10/06/2025 to 10/12/2025
Cycle: 25mg NPP, 15mg test c, 4iu HGH (goal: Lean Bulk)
Female
5’11
26 years old
Day 1 weight: 228lbs
End of week: 235lbs
Previous Cycle (goal- slightly cutting while putting some mass-testing my body): 25mg test c weekly, 5mg var daily, 5mg clen daily, 5mg of rad 140 daily. The previous cycle got me from 241lbs to 225lbs. Gained size and cut fat. My test levels were at 165ng/dL.
-Only side effects were slight clit growth and mild acne. Barely got any side effects.
I would love the input on my first real cycle. My goal is to add 15 to 20lbs of muscle (aggressive cycle) while not gaining as much fat.
Maintenance calories are about 2200, so for the lean bulk I will start at 2500-2600 (I will adjust as I progress). I will run the cycle about 20 weeks.
Macro Goal:
-Protein: 207g
-Carb:173g
-Fat:120g
Water: 4-5 litters a day
Supplements: Fiber, NAC, magnesium, zinc, vitamin d3, kidney&liver super cleanse, Omega-3 Fish Oil.
Workout time- 4:30 am to 7 am
Bed time- 8:30-9 pm
Pinning schedule:
Test c- 2 times per week
NPP- every other day
HGH- 4iu daily
Monday
Training-
Rest Day
(just had a 6 day split)
Diet- Macro Breakdown
Using Cal AI app
Protein: 208g
Fat:113g
Carb:113g (lower carb due to being a rest day)
Total Calorie: 2384
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Sleep: 7 hours
Tuesday
Training-
Workout Log – Leg Day (Quad Focus)
Warm-Up
• 10 min bike at level 16 → ~117 cal burned
• Last 2 min increased to level 19 for extra effort
Exercise 1 – Squat Machine
• 2 warm-up sets (8–12 reps) @ 45 + 25 lb per side
• 3 working sets @ 3 × 45 + 25 lb per side → 8-10 reps
• Final set drop: removed 2 plates each side → 12 reps
Exercise 2 – Leg Extension (Quads)
• 3 drop-set series:
• Start 200 lb × 6 reps → drop to 170 lb × 8 → 120 lb × 6–8
• Repeated same pattern for each set
Exercise 3 – Vertical Leg Press (Quad Focus)
• 1 warm-up set @ 2 × 45 lb plates (8–12 reps)
• 3 drop sets:
• Start 2 × 45 + 2 × 25 lb plates (≈9 reps)
• Drop 25 plates (≈4–6 reps)
• Drop all plates (≈9–10 reps)
Exercise 4 – Hack Squat
• 1 warm-up set (no plates) × 10
• 3 working sets @ 1 × 45 lb per side (10–11 reps)
• Final set drop: removed plates → 6 extra reps bodyweight
Finisher – Incline Walk
• 15 incline @ speed 3 for 20 min → ~220 cal burned
Diet- Macro Breakdown
Using Cal AI app
Protein: 207g
Fat:105g
Carb:184g
Total Calorie: 2434
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice, 90/10 ground beef, salmon)
Sleep: 6.5 hours
Sides Effects: mild insomnia, water retention, slight tyroid enlargement
Wednesday
Training-
Workout Summary – Shoulders, Triceps & Abs
Warm-Up
• 10-Minute Stationary Bike
• Level 16 for 8 minutes
• Level 19 for last 2 minutes
• Calories burned: ~110 kcal
1-Shoulder Workout
A. Shoulder Circuit (3-Part Combo Set)
Exercises included (12 reps each = 1 set):
1. Front V-Raise (front delt-focused raise with slight outward angle)
2. Reverse Fly (Bent-Over Dumbbell Fly) (rear delts)
3. Front Dumbbell Raise (Alternating Arms) (front delts)
Warm-Up:
• 2 sets × 12 reps each movement @ 10 lbs
Working Sets:
• 3 sets @ 15 lbs
• Drop to 10 lbs for 8 extra reps if failure before 12
B. Incline One-Arm Lateral Raise (Bench-Supported)
• 4 sets per arm
• 15 lbs × 12 reps (drop to 10 lbs for 8 reps if failure)
• Primary muscles: Medial deltoid (side shoulders)
C. Seated Shoulder Press (Machine or Dumbbell)
Drop Set (4 Total Sets):
• 70 lbs × 6–7 reps
• Drop to 60 lbs × 6–7 reps
• Drop to 40 lbs × 8–9 reps
D. Machine Lateral Raise (Elbow-Pad Style)
4 Drop Sets:
• Level 4 × 5–6 reps
• Drop to Level 3 × 5–6 reps
• Drop to Level 2 × 10–12 reps
• Primary muscles: Lateral deltoids
2- Triceps Workout
A. Cable Rope Pushdowns
• 4 Drop Sets:
• 42.5 lbs × 7–8 reps
• Drop to 30 lbs × 7–8 reps
• Drop to 20 lbs × 10–15 reps
• Primary muscles: Triceps brachii (long and lateral heads)
B. Single-Arm Cable Triceps Pushdown
• 4 sets × 10–12 reps per arm
• 5 lbs per side
• Controlled tempo for hypertrophy focus
• Primary muscles: Triceps (lateral head)
3- Core & Cardio Finisher
A. Abdominal Machine
• 10 minutes continuous ab circuit (minimal rest)
B. Incline Treadmill Walk
• 20 minutes @ 15 incline, Speed 3.0 mph
• Calories burned: ~225 kcal
Diet- Macro Breakdown
Using Cal AI app
Protein: 214g
Fat:99g
Carb:208g
Total Calorie: 2531
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice, 90/10 ground beef, salmon)
Sleep: 6.5 hours
Thursday
Training-
Hamstring Focus Workout
Warm-Up:
10-minute bike ride
• Level 16 for 8 minutes, increased to Level 19 for the last 2 minutes
• Calories burned: 112
⸻
Main Workout:
1. Seated Leg Curls
• 2 warm-up sets × 12 reps @ 50 lbs
• 3 working drop sets:
• 6 reps @ 100 lbs → drop to 80 lbs for 8 reps → drop to 60 lbs for 10–12 reps
2. Single-Leg RDL (Rear-Foot-Elevated Deadlift / Split-Stance Machine)
• Used machine with independent handles (base 15 lbs + 25 lbs added per side ≈ 35 lbs total)
• 4 sets × 10–12 reps per leg
3. Lying Leg Curl Machine
• 4 drop sets:
• 6–7 reps @ 90 lbs → drop to 70 lbs for 8–9 reps → drop to 40 lbs for 12 reps
4. Cable RDL (Cable Deadlift / Belt Squat Station)
• Used lower cable pulley setup with handle attachment
• 4 sets × 10 slow, controlled reps @ 25 lbs each side
• Focused on eccentric control and hamstring stretch
⸻
Finisher:
• 10 minutes of nonstop abs on Ab Pro Machine (minimal rest)
• 20-minute incline walk — 15 incline / 3.0 speed
• Calories burned: 225
Diet- Macro Breakdown
Using Cal AI app
Protein: 201g
Fat:109g
Carb:195g
Total Calorie: 2558
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Sleep: 7 hours
Friday
Training-
Warm-Up
• 10-minute bike ride: Level 16 (8 minutes), Level 20 (2 minutes)
• Calories burned: 117
⸻
Back
1. Seated Cable Row (Neutral Grip – Medium Width)
• 2 warm-up sets: 45 lb × 12–15
• 3 working drop sets:
• 100 lb × 6–8 → 85 lb × 8–10 → 55 lb × 10–12 (to failure)
2. Reverse Lat Pulldown (Behind-the-Head Pulldown Machine)
• 4 sets: 2×45 lb plates per side × 8–12 (slow and controlled to failure)
3. Straight-Arm Rope Pulldown (Cable Machine)
• 3 drop sets:
• 42.5 lb × 8 → 30 lb × 10 → 20 lb × 12 (to failure each round)
4. Close-Grip Lat Pulldown
• 4 drop sets:
• 120 lb × 6–8 → 85 lb × 8–10 → 55 lb × 10–12 (to failure)
5. Rear Delt Fly (Reverse Pec Deck Machine)
• 4 sets: 75 lb × 10–12 (slow and controlled)
⸻
Biceps
1. Single-Arm Preacher Curl Machine
• 3 sets: 50 lb (each arm) × 10–12 (controlled reps to failure)
2. Alternating Dumbbell Bicep Curl (Neutral Grip – Hammer Curl Style)
• 4 sets: 15 lb each arm × 10–12 per arm (to failure, total around 22–24 reps)
3. Seated Bicep Curl Machine
• 4 sets: 30 lb × 10–12 (slow and focused contraction)
⸻
Cardio Finisher
• 20-minute incline walk
• Incline: 15, Speed: 3.0 → 3.5
• Cooldown: 5 minutes at incline 3.5, speed 3.5
• Calories burned: 241
Diet- Macro Breakdown
Using Cal AI app
Protein: 216g
Fat:124g
Carb:181g
Total Calorie: 2554
Sleep- 6.5 hours
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Saturday
Training-
Glute-Focused Workout – Summary
Warm-Up
• Bike: 10 min total — 8 min at level 17, 2 min at level 20
• Calories: 117
1) Pendulum Squat Machine (Glute Emphasis)
• Stance: slightly wide
• Warm-up: 2 × 12 @ 35 lb/side
• Working: 3 sets with one drop each
• Top set: 145 lb/side (≈ 290 lb total) × 8–10
• Drop: −45 lb/side → 100 lb/side (≈ 200 lb total) × 8–10
2) Vertical Leg Press (Feet High, Closer Stance)
• Load: 2×45 lb + 10 lb per side (≈ 200 lb total)
• 3 sets × 10–12
3) Glute Kickbacks
• 4 drop sets each leg to failure: 150 → 120 → 80
• 8–10 reps at each weight
4) Hip Abduction Machine — “Bad Girls”
• 3 sets, drop-set style to failure
• Controlled reps; finish each set with short partials to burn out
5) Barbell Hip Thrusts (Strength Focus)
• Heavy set progression:
• Start: 3×45 + 35 per side = 170 lb/side (≈ 340 lb total) × 5
• Drop 45 per side → 125 lb/side (≈ 250 lb total) × 5
• Drop another 45 per side → 80 lb/side (≈ 160 lb total) × 5
• Finish: 2 control sets @ 45 lb/side (≈ 90 lb total) × 10–12, slow tempo
Finisher
• Treadmill walk: incline 15, speed 3.0 mph, 20 min
• Calories: 225
Diet- Macro Breakdown
Using Cal AI app
Protein: 200g
Fat:121g
Carb:193g
Total Calorie: 2552
Sleep- 8.5 hours
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Sunday
Training-
Shoulders & Triceps Workout
Warm-Up
• 10 min bike (8 min @ level 17, 2 min @ level 20)
• Calories burned: 116
⸻
1- Shoulders
A. Seated Plate-Loaded Shoulder Press (Drop Sets)
• 2 warm-up sets: 25 lbs per side × 12 reps
• 3 working sets (drop sets):
• 65 lbs per side × 8–10 reps
• Drop to 25 lbs per side × ~10 reps (to failure)
B. Dumbbell Shoulder Circuit (3-Part Combo)
(Front V-Raise, Reverse Fly, Front Dumbbell Raise – 12 reps each = 1 set)
• 4 sets total
• 20 lbs × 10–12 reps each
• Drop to 10 lbs × 10 reps if failure before 12
C. Incline One-Arm Lateral Raise (Bench-Supported)
• 4 sets per arm
• 20 lbs × 8–10 reps
• Drop to 10 lbs × 10–12 reps
D. Machine Lateral Raise (Elbow-Pad Style)
• 3 drop sets:
• Level 5 × 8–10 reps
• Drop to Level 4 × 8–10 reps
• Drop to Level 3 × 10–12 reps
⸻
2- Triceps
A. Cable Rope Pushdowns (Drop Sets)
• 3 drop sets:
• 50 lbs × 8–10 reps
• Drop to 35 lbs × 8–10 reps
• Drop to 25 lbs × 10–12 reps
B. Overhead V-Handle Cable Extension
• 3 sets × 12 reps @ 25 lbs
• Controlled tempo
C. Single-Arm Cable Triceps Pushdowns
• 3 sets per arm:
• 10 lbs × 8–10 reps
• Drop to 5 lbs × 8–10 reps
⸻
3 -Cardio Finisher
• Incline treadmill walk: 10 min @ incline 10.5, speed 3.4 mph
• Calories burned: 101
Diet- Macro Breakdown
Using Cal AI app
Protein: 206g
Fat:130g
Carb:162g
Total Calorie: 2543
(I already have everything prep for today-so if can calculate my macros)
Sleep- 8 hours
Diet consists of (egg/eggwhites, chicken, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Side effects noticed at this point: constant muscle soreness, tiredness, mild insomnia(went away), water retention, slight tyroid enlargement (went away), clit grownth, my throat feels like I have a cold.
End week weight: 235lbs
End of the week photos attached.
——end of the week——
Please rec any supplements that you guys might recommend or any exercises that will be helpful for leg growth. Also, how is my macro intake? Any suggestions? How long should I run NPP for without risking my health? Thank you!
Cycle: 25mg NPP, 15mg test c, 4iu HGH (goal: Lean Bulk)
Female
5’11
26 years old
Day 1 weight: 228lbs
End of week: 235lbs
Previous Cycle (goal- slightly cutting while putting some mass-testing my body): 25mg test c weekly, 5mg var daily, 5mg clen daily, 5mg of rad 140 daily. The previous cycle got me from 241lbs to 225lbs. Gained size and cut fat. My test levels were at 165ng/dL.
-Only side effects were slight clit growth and mild acne. Barely got any side effects.
I would love the input on my first real cycle. My goal is to add 15 to 20lbs of muscle (aggressive cycle) while not gaining as much fat.
Maintenance calories are about 2200, so for the lean bulk I will start at 2500-2600 (I will adjust as I progress). I will run the cycle about 20 weeks.
Macro Goal:
-Protein: 207g
-Carb:173g
-Fat:120g
Water: 4-5 litters a day
Supplements: Fiber, NAC, magnesium, zinc, vitamin d3, kidney&liver super cleanse, Omega-3 Fish Oil.
Workout time- 4:30 am to 7 am
Bed time- 8:30-9 pm
Pinning schedule:
Test c- 2 times per week
NPP- every other day
HGH- 4iu daily
Monday
Training-
Rest Day
(just had a 6 day split)
Diet- Macro Breakdown
Using Cal AI app
Protein: 208g
Fat:113g
Carb:113g (lower carb due to being a rest day)
Total Calorie: 2384
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Sleep: 7 hours
Tuesday
Training-
Workout Log – Leg Day (Quad Focus)
Warm-Up
• 10 min bike at level 16 → ~117 cal burned
• Last 2 min increased to level 19 for extra effort
Exercise 1 – Squat Machine
• 2 warm-up sets (8–12 reps) @ 45 + 25 lb per side
• 3 working sets @ 3 × 45 + 25 lb per side → 8-10 reps
• Final set drop: removed 2 plates each side → 12 reps
Exercise 2 – Leg Extension (Quads)
• 3 drop-set series:
• Start 200 lb × 6 reps → drop to 170 lb × 8 → 120 lb × 6–8
• Repeated same pattern for each set
Exercise 3 – Vertical Leg Press (Quad Focus)
• 1 warm-up set @ 2 × 45 lb plates (8–12 reps)
• 3 drop sets:
• Start 2 × 45 + 2 × 25 lb plates (≈9 reps)
• Drop 25 plates (≈4–6 reps)
• Drop all plates (≈9–10 reps)
Exercise 4 – Hack Squat
• 1 warm-up set (no plates) × 10
• 3 working sets @ 1 × 45 lb per side (10–11 reps)
• Final set drop: removed plates → 6 extra reps bodyweight
Finisher – Incline Walk
• 15 incline @ speed 3 for 20 min → ~220 cal burned
Diet- Macro Breakdown
Using Cal AI app
Protein: 207g
Fat:105g
Carb:184g
Total Calorie: 2434
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice, 90/10 ground beef, salmon)
Sleep: 6.5 hours
Sides Effects: mild insomnia, water retention, slight tyroid enlargement
Wednesday
Training-
Workout Summary – Shoulders, Triceps & Abs
Warm-Up
• 10-Minute Stationary Bike
• Level 16 for 8 minutes
• Level 19 for last 2 minutes
• Calories burned: ~110 kcal
1-Shoulder Workout
A. Shoulder Circuit (3-Part Combo Set)
Exercises included (12 reps each = 1 set):
1. Front V-Raise (front delt-focused raise with slight outward angle)
2. Reverse Fly (Bent-Over Dumbbell Fly) (rear delts)
3. Front Dumbbell Raise (Alternating Arms) (front delts)
Warm-Up:
• 2 sets × 12 reps each movement @ 10 lbs
Working Sets:
• 3 sets @ 15 lbs
• Drop to 10 lbs for 8 extra reps if failure before 12
B. Incline One-Arm Lateral Raise (Bench-Supported)
• 4 sets per arm
• 15 lbs × 12 reps (drop to 10 lbs for 8 reps if failure)
• Primary muscles: Medial deltoid (side shoulders)
C. Seated Shoulder Press (Machine or Dumbbell)
Drop Set (4 Total Sets):
• 70 lbs × 6–7 reps
• Drop to 60 lbs × 6–7 reps
• Drop to 40 lbs × 8–9 reps
D. Machine Lateral Raise (Elbow-Pad Style)
4 Drop Sets:
• Level 4 × 5–6 reps
• Drop to Level 3 × 5–6 reps
• Drop to Level 2 × 10–12 reps
• Primary muscles: Lateral deltoids
2- Triceps Workout
A. Cable Rope Pushdowns
• 4 Drop Sets:
• 42.5 lbs × 7–8 reps
• Drop to 30 lbs × 7–8 reps
• Drop to 20 lbs × 10–15 reps
• Primary muscles: Triceps brachii (long and lateral heads)
B. Single-Arm Cable Triceps Pushdown
• 4 sets × 10–12 reps per arm
• 5 lbs per side
• Controlled tempo for hypertrophy focus
• Primary muscles: Triceps (lateral head)
3- Core & Cardio Finisher
A. Abdominal Machine
• 10 minutes continuous ab circuit (minimal rest)
B. Incline Treadmill Walk
• 20 minutes @ 15 incline, Speed 3.0 mph
• Calories burned: ~225 kcal
Diet- Macro Breakdown
Using Cal AI app
Protein: 214g
Fat:99g
Carb:208g
Total Calorie: 2531
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice, 90/10 ground beef, salmon)
Sleep: 6.5 hours
Thursday
Training-
Hamstring Focus Workout
Warm-Up:
10-minute bike ride
• Level 16 for 8 minutes, increased to Level 19 for the last 2 minutes
• Calories burned: 112
⸻
Main Workout:
1. Seated Leg Curls
• 2 warm-up sets × 12 reps @ 50 lbs
• 3 working drop sets:
• 6 reps @ 100 lbs → drop to 80 lbs for 8 reps → drop to 60 lbs for 10–12 reps
2. Single-Leg RDL (Rear-Foot-Elevated Deadlift / Split-Stance Machine)
• Used machine with independent handles (base 15 lbs + 25 lbs added per side ≈ 35 lbs total)
• 4 sets × 10–12 reps per leg
3. Lying Leg Curl Machine
• 4 drop sets:
• 6–7 reps @ 90 lbs → drop to 70 lbs for 8–9 reps → drop to 40 lbs for 12 reps
4. Cable RDL (Cable Deadlift / Belt Squat Station)
• Used lower cable pulley setup with handle attachment
• 4 sets × 10 slow, controlled reps @ 25 lbs each side
• Focused on eccentric control and hamstring stretch
⸻
Finisher:
• 10 minutes of nonstop abs on Ab Pro Machine (minimal rest)
• 20-minute incline walk — 15 incline / 3.0 speed
• Calories burned: 225
Diet- Macro Breakdown
Using Cal AI app
Protein: 201g
Fat:109g
Carb:195g
Total Calorie: 2558
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Sleep: 7 hours
Friday
Training-
Warm-Up
• 10-minute bike ride: Level 16 (8 minutes), Level 20 (2 minutes)
• Calories burned: 117
⸻
Back
1. Seated Cable Row (Neutral Grip – Medium Width)
• 2 warm-up sets: 45 lb × 12–15
• 3 working drop sets:
• 100 lb × 6–8 → 85 lb × 8–10 → 55 lb × 10–12 (to failure)
2. Reverse Lat Pulldown (Behind-the-Head Pulldown Machine)
• 4 sets: 2×45 lb plates per side × 8–12 (slow and controlled to failure)
3. Straight-Arm Rope Pulldown (Cable Machine)
• 3 drop sets:
• 42.5 lb × 8 → 30 lb × 10 → 20 lb × 12 (to failure each round)
4. Close-Grip Lat Pulldown
• 4 drop sets:
• 120 lb × 6–8 → 85 lb × 8–10 → 55 lb × 10–12 (to failure)
5. Rear Delt Fly (Reverse Pec Deck Machine)
• 4 sets: 75 lb × 10–12 (slow and controlled)
⸻
Biceps
1. Single-Arm Preacher Curl Machine
• 3 sets: 50 lb (each arm) × 10–12 (controlled reps to failure)
2. Alternating Dumbbell Bicep Curl (Neutral Grip – Hammer Curl Style)
• 4 sets: 15 lb each arm × 10–12 per arm (to failure, total around 22–24 reps)
3. Seated Bicep Curl Machine
• 4 sets: 30 lb × 10–12 (slow and focused contraction)
⸻
Cardio Finisher
• 20-minute incline walk
• Incline: 15, Speed: 3.0 → 3.5
• Cooldown: 5 minutes at incline 3.5, speed 3.5
• Calories burned: 241
Diet- Macro Breakdown
Using Cal AI app
Protein: 216g
Fat:124g
Carb:181g
Total Calorie: 2554
Sleep- 6.5 hours
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Saturday
Training-
Glute-Focused Workout – Summary
Warm-Up
• Bike: 10 min total — 8 min at level 17, 2 min at level 20
• Calories: 117
1) Pendulum Squat Machine (Glute Emphasis)
• Stance: slightly wide
• Warm-up: 2 × 12 @ 35 lb/side
• Working: 3 sets with one drop each
• Top set: 145 lb/side (≈ 290 lb total) × 8–10
• Drop: −45 lb/side → 100 lb/side (≈ 200 lb total) × 8–10
2) Vertical Leg Press (Feet High, Closer Stance)
• Load: 2×45 lb + 10 lb per side (≈ 200 lb total)
• 3 sets × 10–12
3) Glute Kickbacks
• 4 drop sets each leg to failure: 150 → 120 → 80
• 8–10 reps at each weight
4) Hip Abduction Machine — “Bad Girls”
• 3 sets, drop-set style to failure
• Controlled reps; finish each set with short partials to burn out
5) Barbell Hip Thrusts (Strength Focus)
• Heavy set progression:
• Start: 3×45 + 35 per side = 170 lb/side (≈ 340 lb total) × 5
• Drop 45 per side → 125 lb/side (≈ 250 lb total) × 5
• Drop another 45 per side → 80 lb/side (≈ 160 lb total) × 5
• Finish: 2 control sets @ 45 lb/side (≈ 90 lb total) × 10–12, slow tempo
Finisher
• Treadmill walk: incline 15, speed 3.0 mph, 20 min
• Calories: 225
Diet- Macro Breakdown
Using Cal AI app
Protein: 200g
Fat:121g
Carb:193g
Total Calorie: 2552
Sleep- 8.5 hours
Diet consists of (egg/eggwhites, bacon, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Sunday
Training-
Shoulders & Triceps Workout
Warm-Up
• 10 min bike (8 min @ level 17, 2 min @ level 20)
• Calories burned: 116
⸻
1- Shoulders
A. Seated Plate-Loaded Shoulder Press (Drop Sets)
• 2 warm-up sets: 25 lbs per side × 12 reps
• 3 working sets (drop sets):
• 65 lbs per side × 8–10 reps
• Drop to 25 lbs per side × ~10 reps (to failure)
B. Dumbbell Shoulder Circuit (3-Part Combo)
(Front V-Raise, Reverse Fly, Front Dumbbell Raise – 12 reps each = 1 set)
• 4 sets total
• 20 lbs × 10–12 reps each
• Drop to 10 lbs × 10 reps if failure before 12
C. Incline One-Arm Lateral Raise (Bench-Supported)
• 4 sets per arm
• 20 lbs × 8–10 reps
• Drop to 10 lbs × 10–12 reps
D. Machine Lateral Raise (Elbow-Pad Style)
• 3 drop sets:
• Level 5 × 8–10 reps
• Drop to Level 4 × 8–10 reps
• Drop to Level 3 × 10–12 reps
⸻
2- Triceps
A. Cable Rope Pushdowns (Drop Sets)
• 3 drop sets:
• 50 lbs × 8–10 reps
• Drop to 35 lbs × 8–10 reps
• Drop to 25 lbs × 10–12 reps
B. Overhead V-Handle Cable Extension
• 3 sets × 12 reps @ 25 lbs
• Controlled tempo
C. Single-Arm Cable Triceps Pushdowns
• 3 sets per arm:
• 10 lbs × 8–10 reps
• Drop to 5 lbs × 8–10 reps
⸻
3 -Cardio Finisher
• Incline treadmill walk: 10 min @ incline 10.5, speed 3.4 mph
• Calories burned: 101
Diet- Macro Breakdown
Using Cal AI app
Protein: 206g
Fat:130g
Carb:162g
Total Calorie: 2543
(I already have everything prep for today-so if can calculate my macros)
Sleep- 8 hours
Diet consists of (egg/eggwhites, chicken, fat free yogurt, fat free milk, corn/beans, rice cake, 90/10 ground beef, protein shake)
Side effects noticed at this point: constant muscle soreness, tiredness, mild insomnia(went away), water retention, slight tyroid enlargement (went away), clit grownth, my throat feels like I have a cold.
End week weight: 235lbs
End of the week photos attached.
——end of the week——
Please rec any supplements that you guys might recommend or any exercises that will be helpful for leg growth. Also, how is my macro intake? Any suggestions? How long should I run NPP for without risking my health? Thank you!
