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Breakfast and food prep.
Meal prep is perfection here.Pull - Wednesday, Jan 29, 2025
Was so hot in the gym today, Sauna that I didn't ask for. Air con not working, 35c (95F) degrees outside.
Pull Up
"Wrist is playing up"
Set 1: 7 reps
Set 2: 5 reps
Set 3: 5 reps
Reverse Grip Lat Pulldown (Cable)
Set 1: 31.8 kg x 15 [Warm-up]
Set 2: 50 kg x 12
Set 3: 50 kg x 12
Dumbbell Row
Set 1: 15 kg x 15 [Warm-up]
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Rear Delt Reverse Fly (Machine)
Set 1: 20 kg x 15 [Warm-up]
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 12
Face Pull
Set 1: 22.7 kg x 15 [Warm-up]
Set 2: 31.8 kg x 12
Set 3: 31.8 kg x 12
Bicep Curl (Barbell)
Set 1: 15 kg x 20 [Warm-up]
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Hammer Curl (Dumbbell)
Set 1: 7 kg x 15 [Warm-up]
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12
I just follow instructions of my Coach Gains Man. I'd rather keep it simple for a long run without injuries, that almost always pop up when I push too hard or change routine..Meal prep is perfection here.you're going to get results like that.
Training I think you have room for drop sets, can you implement? @Supraslx77
That’s sounds like the best play mate when you’ve got a coach at Gains Man levelI just follow instructions of my Coach Gains Man. I'd rather keep it simple for a long run without injuries, that almost always pop up when I push too hard or change routine..
@Supraslx77 Awesome work here! Stay on the grind!G'Day all,
This is my first ever Log and first Blast so wish me luck!
Age: 40
Height: 183cm
Weight: 99kg
Bf: ~20 %
A bit of background about myself: I am ex Army and was always involved in sports and martial arts all my life and was pretty fit and lean, however fair few injuries and car accident affected my health and ability to continue what I love, so I am lucky that I still can go to the Gym and lift weights. Last 10 years got me fat and not very healthy, especially last 5 years after the car crash plus add very low T for years (doing TRT only for 8 months so far). During this time I learnt a lot about my body and my abilities and limitations, so the biggest challenge during this Blast will be to stay healthy and uninjured. Exercises and weights will be easy/moderate, so don't expect any Hero shit and Olympic Records, ok?
Gains Man is my Coach and is supervising this Blast.
Current Diet is to trim me down, especially around mid section and may be adjusted as we go.
Food: 2200 cals
Protein: 250 gr
Carbs: 150 gr
Fats: 65 gr
Pre Blast bloods done last Monday. Results are for TRT (160mg of Test E300)
Testosterone: 31 nmol/L
SHBG: 16 nmol/L
Free Test: 995 pmol/L
E2: 227 pmol/L - elevated, but I have no sides and feel good.
Prolactin: 155 mIU/L
All other markers within range.
Cycle: Test/Primo/HGH/Anavar - 14 Weeks.
PED weekly dosages:
Week 1-14: Sassy’s Test E 300: 500p/w. Huge thanks to Sassy's Pharmaceuticals for providing all the Test for my Blast. First time using his gear but heard only great reviews from everyone.
Week 1-14: Monster Anabolix Primo 200: 400p/w.
Week 1-14: Monster Anabolix HGH 4IU before bed every night.
Will get bloods done at end of week 5.
Week 11-14: 25-50mg of Anavar (depends on bloods)
Nolva, Arimidex, Caber, Cialis on hand (if required)
On Cycle support:
Multi Vitamins
Switch Nutrition "Vitality"
Berberine
Citrus Bergamot
Super Magnesium
Liver Support
ISO whey
Creatine
Taurine
Vitamin D3
Fish oil
CoQ10
TUDCA
BPC157
Training:
Day 1: PUSH
Day 2: PULL
Day 3: LEGS
Day 4: CARDIO
Week 1.
Started Blast today (Monday). Doing injections M/W/F. No issues and Zero PIP from the gear.
FOOD:
Meal 1: 4 egg omelette with 50 grams of ham and 50 grams low fat cheese.
Meal 2: 2x scoops wpi with water.
Meal 3: 200 grams chicken breast with 100 grams rice (add green veggies or salad)
Meal 4: 200 grams lean beef mince and 100 grams potato (add green veggies or salad)
Meal 5: 300 grams greek yogurt with 1 cup berries.
GYM:
Push - Monday, Jan 27, 2025.
Incline Bench Press (Dumbbell)
Set 1: 15 kg x 20 [Warm-up]
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Butterfly (Pec Deck)
Set 1: 35 kg x 20 [Warm-up]
Set 2: 50 kg x 12
Set 3: 50 kg x 12
Chest Dip (supported, L6)
Set 1: 15 reps
Set 2: 13 reps
Set 3: 12 reps
Front Raise (Dumbbell)
Set 1: 3 kg x 20 [Warm-up]
Set 2: 6 kg x 12
Set 3: 6 kg x 12
Lateral Raise (Dumbbell)
Set 1: 3 kg x 20 [Warm-up]
Set 2: 6 kg x 12
Set 3: 6 kg x 12
Triceps Pushdown
Set 1: 18.2 kg x 15 [Warm-up]
Set 2: 27.3 kg x 12
Set 3: 27.3 kg x 12
Triceps Extension (Dumbbell)
Set 1: 17.5 kg x 15 [Warm-up]
Set 2: 20 kg x 14
Set 3: 20 kg x 14
Will provide updates as I go. Watch this space for more photos and follow my progress. Any advice is welcome and appreciated. Cheers!
Photos of me about 9 months ago and current ones.
I just follow instructions of my Coach Gains Man. I'd rather keep it simple for a long run without injuries, that almost always pop up when I push too hard or change routine..
More food photos. Leg day tomorrow, see how we go this time. Had some issues last week ended up having deep tissue massage and deep needling, recovering atm
@Supraslx77 looks great, lets keep updatingAlso wanted to share Supps I use. Happy with everything so far and been using it for a while now. Any recommendations welcome
Work out is solid brother! But protect yourself at all cost. Injuries aren’t worth it. Keep going bro loving this log so far!!!Leg day wasn't great, still ongoing issues with knees and right hip. No ACL in the right knee and Left knee reconstruction makes training difficult. Did about 70% of weights I usually do. See what happens next week.
Legs
Saturday, Feb 01, 2025
Leg Extension (Machine)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 35 kg x 15 [Warm-up]
Set 3: 50 kg x 12
Set 4: 50 kg x 12
Lying Leg Curl (Machine)
Set 1: 10 kg x 20 [Warm-up]
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Single Leg Press (Machine)
Set 1: 10 kg x 20 [Warm-up]
Set 2: 15 kg x 14
Set 3: 15 kg x 14
Straight Leg Deadlift
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Squat (Smith Machine)
Set 1: 40 kg x 15 [Warm-up]
Set 2: 60 kg x 8
Set 3: 60 kg x 8
Standing Calf Raise (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 15
Set 3: 40 kg x 15
Very straight up day bro but on the leg curls can you do 20/15/15/15 setLeg day wasn't great, still ongoing issues with knees and right hip. No ACL in the right knee and Left knee reconstruction makes training difficult. Did about 70% of weights I usually do. See what happens next week.
Legs
Saturday, Feb 01, 2025
Leg Extension (Machine)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 35 kg x 15 [Warm-up]
Set 3: 50 kg x 12
Set 4: 50 kg x 12
Lying Leg Curl (Machine)
Set 1: 10 kg x 20 [Warm-up]
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Single Leg Press (Machine)
Set 1: 10 kg x 20 [Warm-up]
Set 2: 15 kg x 14
Set 3: 15 kg x 14
Straight Leg Deadlift
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Squat (Smith Machine)
Set 1: 40 kg x 15 [Warm-up]
Set 2: 60 kg x 8
Set 3: 60 kg x 8
Standing Calf Raise (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 15
Set 3: 40 kg x 15