Hi everyone, i wanted to start the log of my first course and first competition wich will be in the first part of 2025.
Years of training: 7 since I started training of wich 1 year of that was without training, I've trained in my garage with some equipment that my dad made me for 3 years 2 of those during the pandemic.
I've started working with my coach on March and started my first course with 250 test e, 200 primo e and 10mg anavar pre workout weekly, i recomped and now im currently massing.
AAAS: fist week of 250 test e and 400 primo weekly with 10mg var pre workout
Diet:
Off days: 275p 325c 85f
Medium days: 285p 570c 42f
High days (3); 245p 880c
Supplementation: Morning: 200mg Caffeine, Thorne multivitamin 2/day, Citrus Bergamot 500mg,Astragalus extract 2g,Berberine 500mg
Pre workout: Anavar 10mg sublingual, Creatine 6g,L citrulline 10g
Meal after working out: Berberine 1000mg
Night time: Omega 3g of DHA and 1g of EPA, Vitamin C 1g, 200mg of Magnesium Bisglycinate, Boswellia serrata 1g,Curcumin C3 complex 1g,Astragalus extract 2g,Citrus Bergamot 500mg,Berberine 500mg
Training:
Pull Push Legs Rest Pull Push Legs Rest
Pull 1:
MYO REPS Mag Grip Lat PullDown 19,16,10 100kg
MYO REPS Upper Back PullDown 16,11,8 100kg
MYO REPS Bicep Curl Machine 21,16,13 40,5kg
MYO REPS Hammer Curl Machine 19,16,13 40,5kg
MYO REPS Rear Delt 26,21,17,14,9,7 6,25kg
Push 1:
MYO REPS Super Incline Press 9,6,4 100kg
MYO REPS Converging Press 11,9,5 80kg
MYO REPS OH Triceps Extension Machine 11,7,5 40kg
MYO REPS EX Bar Triceps Pushdowns 22,19,12 25kg
MYO REPS Lateral Raise 30,24,16,11,7 35kg(dropset)
Legs 1:
MYO REPS Seated Leg Curl 13,9,6 87,5kg
MYO REPS Belt Squat 11,10,8 100kg
MYO REPS Leg Extension 17,14,9 61kg
MYO REPS Hip Abduction Machine 16,12,10 89kg
MYO REPS Fitness Hip Adduction 15,11, 82kg
REST
Pull 2:
MYO REPS Seated Row 15,12,7 90kg
MYO REPS Seated high Row 14,8,5 110kg
MYO REPS Bicep Curl Machine 19,13,8 40,5kg(+10)
MYO REPS Hammer Curl Machine 16,11,9 40,5kg(+10)
MYO REPS Rear Delt 28,21,17,14,10 6,25kg
LEGS 2
Will update today
Recently changed gym and had to resuce exercise selections on pull day otherwise i have to pay extra fees for parking...
Cardio: 3 times a week 20min liss
Height: 170cm
Age: 27
First pic: 76,15kg Fist day of coaching a back to training, didn't train for 2 months prior and eating bad just because i was tired from a cut i had before and was feeling down
Second pic: 80,25kg
Third pic: 23/8 87,75kg
From the 27th of june to the 13th i was overseas and not training, after one week of training ha injured my right lats( slight strain) and had to rest for 2 weeks (the first week i pushed just to get worse after and so i rested)
AAAS: from June im not sure what happened but i overtraing and was losing strength and reps on many movements( until then and like im doing now i always put more weight and reps avery sessions), my coach asked me if what i was taking still legit but who knows..
Probably i missed something and will add later.
FIRST WEEK OF FULL TRAINING AFTER STRAIN
Will update today with bloodwork before and after enhancements
Years of training: 7 since I started training of wich 1 year of that was without training, I've trained in my garage with some equipment that my dad made me for 3 years 2 of those during the pandemic.
I've started working with my coach on March and started my first course with 250 test e, 200 primo e and 10mg anavar pre workout weekly, i recomped and now im currently massing.
AAAS: fist week of 250 test e and 400 primo weekly with 10mg var pre workout
Diet:
Off days: 275p 325c 85f
Medium days: 285p 570c 42f
High days (3); 245p 880c
Supplementation: Morning: 200mg Caffeine, Thorne multivitamin 2/day, Citrus Bergamot 500mg,Astragalus extract 2g,Berberine 500mg
Pre workout: Anavar 10mg sublingual, Creatine 6g,L citrulline 10g
Meal after working out: Berberine 1000mg
Night time: Omega 3g of DHA and 1g of EPA, Vitamin C 1g, 200mg of Magnesium Bisglycinate, Boswellia serrata 1g,Curcumin C3 complex 1g,Astragalus extract 2g,Citrus Bergamot 500mg,Berberine 500mg
Training:
Pull Push Legs Rest Pull Push Legs Rest
Pull 1:
MYO REPS Mag Grip Lat PullDown 19,16,10 100kg
MYO REPS Upper Back PullDown 16,11,8 100kg
MYO REPS Bicep Curl Machine 21,16,13 40,5kg
MYO REPS Hammer Curl Machine 19,16,13 40,5kg
MYO REPS Rear Delt 26,21,17,14,9,7 6,25kg
Push 1:
MYO REPS Super Incline Press 9,6,4 100kg
MYO REPS Converging Press 11,9,5 80kg
MYO REPS OH Triceps Extension Machine 11,7,5 40kg
MYO REPS EX Bar Triceps Pushdowns 22,19,12 25kg
MYO REPS Lateral Raise 30,24,16,11,7 35kg(dropset)
Legs 1:
MYO REPS Seated Leg Curl 13,9,6 87,5kg
MYO REPS Belt Squat 11,10,8 100kg
MYO REPS Leg Extension 17,14,9 61kg
MYO REPS Hip Abduction Machine 16,12,10 89kg
MYO REPS Fitness Hip Adduction 15,11, 82kg
REST
Pull 2:
MYO REPS Seated Row 15,12,7 90kg
MYO REPS Seated high Row 14,8,5 110kg
MYO REPS Bicep Curl Machine 19,13,8 40,5kg(+10)
MYO REPS Hammer Curl Machine 16,11,9 40,5kg(+10)
MYO REPS Rear Delt 28,21,17,14,10 6,25kg
LEGS 2
Will update today
Recently changed gym and had to resuce exercise selections on pull day otherwise i have to pay extra fees for parking...
Cardio: 3 times a week 20min liss
Height: 170cm
Age: 27
First pic: 76,15kg Fist day of coaching a back to training, didn't train for 2 months prior and eating bad just because i was tired from a cut i had before and was feeling down
Second pic: 80,25kg
Third pic: 23/8 87,75kg
From the 27th of june to the 13th i was overseas and not training, after one week of training ha injured my right lats( slight strain) and had to rest for 2 weeks (the first week i pushed just to get worse after and so i rested)
AAAS: from June im not sure what happened but i overtraing and was losing strength and reps on many movements( until then and like im doing now i always put more weight and reps avery sessions), my coach asked me if what i was taking still legit but who knows..
Probably i missed something and will add later.
FIRST WEEK OF FULL TRAINING AFTER STRAIN
Will update today with bloodwork before and after enhancements