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bro good update, yo killin it
@macka1221 blood work is on point for your situation I would still increase cardio for the heart though
***Advice**
Lads, everyone calling for more cardio, you've been heard.
Paramaters:
- No Cardio Equipment
- 1 hour absolute max I can commit
What do you guys reccomend? can I do shorter HIIT sessions? Can I just count steps for the day? Is there a target BPM I should be aiming for and for what duration?
you guys ask me for the minute details of drugs, bloodwork, diet & training so now its your turn, give me some inspo and tips and not just 'more cardio'
Lads, everyone calling for more cardio, you've been heard.
Paramaters:
- No Cardio Equipment
- 1 hour absolute max I can commit
What do you guys reccomend? can I do shorter HIIT sessions? Can I just count steps for the day? Is there a target BPM I should be aiming for and for what duration?
you guys ask me for the minute details of drugs, bloodwork, diet & training so now its your turn, give me some inspo and tips and not just 'more cardio'
Just get 10k steps. Doesn’t need to be anything exotic. If you can do it on hilly, uneven terrain, all the better.
Looking fuller for sure
Nice job brother
Looking good man!
@macka1221 I like to do slower cardio, incline treadmill walk for 30-45min.
1 hour cardio is plenty
Keep killing it 
***Weekly Update - Pt1. 12/09/23***
Last week started strong, ion the gym feeling really good strength wise however the weather is starting to heat up and with the extra kg's boy I'm a sweaty mess ha-ha. Tail end of the week though is another story, have a recuring issue which is like an impingement though my glute so I missed my last lower session in lieu of some rehab work that I've been neglecting. Also some family events threw my eating off more than I'd like so definitely a dirty bulk weekend but back on the horse this week.
Slightly up in calories from aprox. 3,600 to 3,700
Weight: 95.5kg
Gear
TestE: 600mg/wk
NPP: 420mg/wk
Equipose: 600mg/wk
HGH: 4iu (M-F)
Dianabol: 50mg (Training Days Only)
Aromasin: 25mg eod
**Bloods were clean and due to about 10 days of interubpted training early on with sickness I'm extending the dbol slightly (currently week 7 so may go to 8 max)
Supps - Everyday
Accutane - 20mg
Krill Oil - 1,000mg
Huge Supplements - Defend
Huge Supplements - Vital
Diet
Notes:
- Very small variances in protein source for lunch and dinner meals
- Monday to Friday Strict
- Saturday - Some cheat meals (aprox 4,200 cal)
- Sunday - Bad, Bad Bad Cheat Day (6,000+ cal)
Last week started strong, ion the gym feeling really good strength wise however the weather is starting to heat up and with the extra kg's boy I'm a sweaty mess ha-ha. Tail end of the week though is another story, have a recuring issue which is like an impingement though my glute so I missed my last lower session in lieu of some rehab work that I've been neglecting. Also some family events threw my eating off more than I'd like so definitely a dirty bulk weekend but back on the horse this week.
Slightly up in calories from aprox. 3,600 to 3,700
Weight: 95.5kg
Gear
TestE: 600mg/wk
NPP: 420mg/wk
Equipose: 600mg/wk
HGH: 4iu (M-F)
Dianabol: 50mg (Training Days Only)
Aromasin: 25mg eod
**Bloods were clean and due to about 10 days of interubpted training early on with sickness I'm extending the dbol slightly (currently week 7 so may go to 8 max)
Supps - Everyday
Accutane - 20mg
Krill Oil - 1,000mg
Huge Supplements - Defend
Huge Supplements - Vital
Diet
Notes:
- Very small variances in protein source for lunch and dinner meals
- Monday to Friday Strict
- Saturday - Some cheat meals (aprox 4,200 cal)
- Sunday - Bad, Bad Bad Cheat Day (6,000+ cal)
| Diet | Serving | Calories | Carbs | Sugar | Protien | Fat | Sodium |
| Morning | |||||||
| Long Black | 1 Cup | 2.00 | 0.20 | 0.20 | 0.20 | 0.00 | 4.00 |
| Long Black | 1 Cup | 2.00 | 0.20 | 0.20 | 0.20 | 0.00 | 4.00 |
| Morning | |||||||
| Bulk Nutrients WPC - 30g | 30 | 118.79 | 2.80 | 1.70 | 22.30 | 1.90 | 90.00 |
| Oats (60g) | 1 | 226.00 | 34.80 | 0.00 | 6.60 | 5.20 | 4.00 |
| Chia Seeds (20g) | 20 | 87.00 | 3.87 | 0.93 | 4.13 | 6.13 | 4.00 |
| Cacao Powder (20g) | 20 | 76.00 | 4.80 | 1.00 | 5.00 | 3.00 | 10.00 |
| Oat Milk - 1 Cup | 1 Cup | 120.00 | 15.50 | 2.50 | 1.50 | 5.30 | 125.00 |
| 12pm | |||||||
| White Rice (Cooked) (175g) | 1 | 290.5 | 64.4 | 0 | 5.83 | 1.17 | 3.5 |
| Beef Ragu (30) | 1 | 296.9 | 11.99 | 6.34 | 27.82 | 14.07 | 428.5 |
| 3pm | |||||||
| White Rice (Cooked) (200g) | 1 | 332.00 | 73.60 | 0.00 | 6.67 | 1.33 | 4.00 |
| Chicken Breast 150g (Raw) | 150 | 165.00 | 0.00 | 0.00 | 34.65 | 1.88 | 97.50 |
| Flying Goose Sriracha Mayo | 10 | 25.69 | 1.90 | 1.40 | 0.20 | 1.80 | 410.00 |
| Macadamia Oil | 15ml | 122.00 | 0.00 | 0.00 | 0.10 | 13.80 | 0.00 |
| Intra-Workout | |||||||
| Bulk Nutrients BCAA | 1 | 50.67 | 0.40 | 0.10 | 11.70 | 0.00 | 131.00 |
| Post Workout | |||||||
| Bulk Nutrients WPC - 40g | 40 | 158.38 | 3.73 | 2.27 | 29.73 | 2.53 | 120.00 |
| Banana | 100 | 90.00 | 19.80 | 16.90 | 1.70 | 0.00 | 1.00 |
| Woolworths Soy Milk | 1 Cup | 150.00 | 12.50 | 4.20 | 8.50 | 7.20 | 170.00 |
| Honey - 10g | 10 | 33.33 | 8.33 | 8.27 | 0.00 | 0.00 | 1.53 |
| Dinner | |||||||
| Sausages - Fetta & Spinach Chicken (3) | 3 | 376.43 | 5.40 | 0.00 | 34.20 | 24.30 | 1296.00 |
| Carrots, Peas & Corn - 200g | 200 | 101.82 | 12.20 | 9.00 | 5.60 | 0.00 | 34.00 |
| Kewpie Mayonnaise - 20g | 20 | 140.00 | 0.96 | 0.00 | 0.32 | 15.28 | 135.20 |
| White Potato 200g | 200 | 172.00 | 40.00 | 1.80 | 3.40 | 0.20 | 10.00 |
| Olive Oil - 1 Tbs | 15ml | 122.00 | 0.00 | 0.00 | 0.00 | 13.80 | 0.00 |
| Dessert | |||||||
| MN Custard - Choc Hazelnut (40) | 40 | 151.52 | 5.08 | 0.60 | 27.76 | 1.56 | 58.20 |
| Woolworths Soy Milk | 1 Cup | 150.00 | 12.50 | 4.20 | 8.50 | 7.20 | 170.00 |
| PBfit Choc (2 TBS - 16g) | 2 Tbsp | 70.00 | 8.00 | 5.00 | 5.00 | 1.50 | 95.00 |
| Cacao Powder (20g) | 20 | 76.00 | 4.80 | 1.00 | 5.00 | 3.00 | 10.00 |
| Farmers Union Greek Style Natural Yoghurt | 100 | 122.00 | 5.20 | 5.20 | 5.60 | 11.80 | 71.00 |
| Total | 3777.37 | 352.56 | 72.71 | 250.51 | 143.95 | 3356.43 |
***Weekly Update - Pt2. 12/09/23***
Gym - 04/09 - 10/09
Final week of phase 1 of my program which was moderate volume and moderate intensity which lasted 6 weeks, the next four weeks will be max effort with lower volume and high intensity (RPE 9-10 for everything). This Phase borrows concepts from AST Max-OT training philosiphy and High Intensity Training outlined by Mike Mentzer. Phase 3 will be a supercompensation phase with the highest volume which will round out the 14 weeks.
Notes:
- Rest Days - Thursday & Saturday & Sunday
- All Weight KG
- Missed 2nd Lower Session Due to Niggling Injury
Cardio
45 Minutes Medium Intesity Everyday
Gym - 04/09 - 10/09
Final week of phase 1 of my program which was moderate volume and moderate intensity which lasted 6 weeks, the next four weeks will be max effort with lower volume and high intensity (RPE 9-10 for everything). This Phase borrows concepts from AST Max-OT training philosiphy and High Intensity Training outlined by Mike Mentzer. Phase 3 will be a supercompensation phase with the highest volume which will round out the 14 weeks.
Notes:
- Rest Days - Thursday & Saturday & Sunday
- All Weight KG
- Missed 2nd Lower Session Due to Niggling Injury
| PUSH | RPE | REST | WU | WRK | REPS | SET 1 | SET 2 | SET 3 | SET 4 | |
| Bench Press | 7 | 3-4 min | 3-4 | 1 | x | 3-5 | 110.00 | x5 | ||
| Flat-Back Bench Press | 7 | 3-4 min | 0 | 2 | x | 10 | 85.00 | |||
| Dumbbell Arnold Press | 7 | 2-3 min | 2 | 3 | x | 10 | 22.50 | 22.50 | 25.00 | |
| A1. Single-Arm Cable Flye | 8 | 0 min | 1 | 2 | x | 15 | 25.00 | |||
| A2. Pec Static Stretch 30s | N/A | 0 min | 0 | 2 | x | 30s | ||||
| Seated DB Lateral Raise | 8 | 1-2 min | 1 | 3 | x | 12 | 12.50 | |||
| Rope Pressdown | 8 | 1-2 min | 1 | 3 | x | 15 | 47.50 | |||
| N1 Cross-Body Tri Ext | 8 | 1-2 min | 0 | 2 | x | 12 | 12.50 | |||
| PULL | RPE | REST | WU | WRK | REPS | SET 1 | SET 2 | SET 3 | SET 4 | |
| Lat Pulldown (Feeder Sets) | Notes | 2-3 min | 0 | 4 | x | 10 | 80.00 | 100.00 | 120.00 | 140.00 |
| Lat Pulldown (Failure Set) | 10 | 2-3 min | 0 | 1 | x | 10+Max | 160.00 | 110.00 | ||
| T-Bar Row | 7 | 2-3 min | 2 | 3 | x | 12 | 60.00 | 60.00 | 65.00 | |
| A1. Cable Lat Pullover | 8 | 0 min | 1 | 2 | x | 12 | 65.00 | |||
| A2. Lat Static Stretch 30s | N/A | 0 min | 0 | 2 | x | 30s | ||||
| Omni-Direction Face Pull | 8 | 1-2 min | 1 | 3 | x | 15 | 65.00 | |||
| EZ-Bar Curl | 8 | 1-2 min | 1 | 3 | x | 8 | 70.00 | |||
| DB Preacher Hammer Curl | 8 | 1-2 min | 0 | 2 | x | 10 | 15.00 | |||
| LEGS | RPE | REST | WU | WRK | REPS | SET 1 | SET 2 | SET 3 | SET 4 | |
| Squat | 7 | 3-4 min | 3-4 | 1 | x | 2-4 | 140.00 | x4 | ||
| Pause Squat (Back off) | 7 | 3-4 min | 0 | 2 | x | 5 | 100.00 | |||
| Barbell RDL | 7 | 2-3 min | 2 | 3 | x | 10 | 100.00 | |||
| A1. Walking Lunge | 7 | 2-3 min | 1 | 2 | x | 10 | 17.50 | |||
| B1. Leg Curl | 8 | 1-2 min | 1 | 2 | x | 12 | 30.00 | |||
| A2. Calf Raise | 8 | 1-2 min | 1 | 2 | x | 12 | 15.00 | |||
| B2. Cable Crunch | 8 | 1-2 min | 1 | 2 | x | 12 | 90.00 | |||
| UPPER | RPE | REST | WU | WRK | REPS | SET 1 | SET 2 | SET 3 | SET 4 | |
| Pull-Up | 7 | 2-3 min | 2 | 2 | x | 8-10 | x15 | x14 | ||
| Close-Grip BB Incline Press | 7 | 3-4 min | 2-3 | 3 | x | 8, 5, 12 | 75.00 | 85.00 | 65.00 | |
| Cable Row (V-Grip) | 7 | 2-3 min | 2 | 3 | x | 12 | 160.00 | Final Drop | 130.00 | |
| Eccen/Cable Lateral Raise | 8 | 1-2 min | 1 | 3 | x | 5, 15 | 12.50 | 12.50 | 10.00 | |
| N1 Cross-Body Bicep Curl | 8 | 1-2 min | 1 | 3 | x | 12 | 27.50 | |||
| Diamond Pushup | 10 | 0 min | 0 | 1 | x | AMRAP | x19 |
Cardio
45 Minutes Medium Intesity Everyday
@macka1221 i want to see you go full hardcore on next routine
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