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Will follow along
Coming along nicely
***Weekly Update - Pt1. 26/09/23***
Week 8 of 14 - Decent week, feeling strong in the gym still but weight gain is still slow on about 3,800 calories a day. Other than that not much else to report other than some slight nipple soreness, but so slight i was questioning myself if they were sore or not, which was a little confusing since my oestrodial was well in range at week 5 and I've dropped dbol since then. Will run bloods next week again to see how things are tracking.
Weight: 95.5kg
Gear
TestE: 600mg/wk
NPP: 420mg/wk
Equipose: 600mg/wk
HGH: 4iu (M-F)
Aromasin: 25mg MWF
Supps - Everyday
Accutane - 20mg
Krill Oil - 1,000mg
Huge Supplements - Defend
Huge Supplements - Vital
Diet
Notes:
- Very small vairtances in protien source for lunch and dinner meals
- Monday to Friday Strict
- Saturday Free Day
- Sunday Relaxed Day (aprox 4,000 Calories)
Week 8 of 14 - Decent week, feeling strong in the gym still but weight gain is still slow on about 3,800 calories a day. Other than that not much else to report other than some slight nipple soreness, but so slight i was questioning myself if they were sore or not, which was a little confusing since my oestrodial was well in range at week 5 and I've dropped dbol since then. Will run bloods next week again to see how things are tracking.
Weight: 95.5kg
Gear
TestE: 600mg/wk
NPP: 420mg/wk
Equipose: 600mg/wk
HGH: 4iu (M-F)
Aromasin: 25mg MWF
Supps - Everyday
Accutane - 20mg
Krill Oil - 1,000mg
Huge Supplements - Defend
Huge Supplements - Vital
Diet
Notes:
- Very small vairtances in protien source for lunch and dinner meals
- Monday to Friday Strict
- Saturday Free Day
- Sunday Relaxed Day (aprox 4,000 Calories)
| 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 (80g) | 1 | 301.33 | 46.40 | 0.00 | 8.80 | 6.93 | 5.33 |
| 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 175g (Raw) | 175 | 192.50 | 0.00 | 0.00 | 40.43 | 2.19 | 113.75 |
| 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 (150g) | 150 | 135.00 | 29.70 | 25.35 | 2.55 | 0.00 | 1.50 |
| 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 | |||||||
| Pork Loin Steaks 200g (Raw) | 200 | 224.00 | 0.00 | 0.00 | 48.20 | 3.20 | 92.00 |
| 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 |
| Farmers Union Greek Style Natural Yoghurt (1.5) | 150 | 183.00 | 7.80 | 7.80 | 8.40 | 17.70 | 106.50 |
| - | - | - | - | - | - | - | - |
| Total | 3808.43 | 366.86 | 82.86 | 282.84 | 127.8 | 2327.02 |
***Weekly Update - Pt2. 26/09/23***
Gym - 18/09 - 24/09
Notes:
- Rest Days - Saturday & Sunday
- All Weight KG
- Where 1 number listed, this was maintained throughout all sets
Cardio
45 Minutes Medium Intesity Everyday
Gym - 18/09 - 24/09
Notes:
- Rest Days - Saturday & Sunday
- All Weight KG
- Where 1 number listed, this was maintained throughout all sets
| PUSH | RPE | REST | WU | WRK | REPS | SET 1 | SET 2 | SET 3 | SET 4 | |
| Bench Press | 8-9 | 3-5 min | 4 | 1 | x | 3-5 | 120.00 | x3 | ||
| Incline Bench Press | 10 | 3-4 min | 2 | 2 | x | 6 | 82.50 | |||
| Egyptian Cable Lateral Raise | 10 | 2-3 min | 2 | 2 | x | 8 | 17.50 | |||
| Overhead Cable Tri Ext | 10 | 2-3 min | 2 | 2 | x | 6 | 60.00 | |||
| Cable Tri Kickback | 10 | 2-3 min | 1 | 2 | x | 8 | 25.00 | |||
| PULL | ||||||||||
| V-Grip Lat Pulldown | 10 | 3-4 min | 3 | 3 | x | 6 | 170.00 | |||
| Pendlay Row | 10 | 3-4 min | 3 | 2 | x | 6 | 87.50 | |||
| Reverse Cable Flye | 10 | 2-3 min | 2 | 2 | x | 8 | 25.00 | |||
| BB Curl | 10 | 2-3 min | 2 | 2 | x | 8 | 47.50 | x8 | 50.00 | x6 |
| Hammer Cheat Curl | 10 | 0 min | 1 | 1 | x | 6 | 30.00 | x7 | ||
| LEGS | ||||||||||
| Squat | 8-9 | 3-5 min | 4 | 1 | x | 3-5 | 145.00 | x5 | ||
| Barbell RDL | 10 | 3-4 min | 3 | 2 | x | 6 | 110.00 | |||
| Leg Extension | 10 | 2-3 min | 2 | 2 | x | 8 | 70.00 | 70.00 | drop | 50.00 |
| Standing Calf Raise | 10 | 2-3 min | 2 | 2 | x | 6 | 27.50 | |||
| Cable Crunch | 10 | 2-3 min | 2 | 2 | x | 8 | 100.00 | |||
| UPPER | ||||||||||
| Wide-Grip Weoighted Pull-Up | 10 | 3-4 min | 3 | 2 | x | 6 | 20.00 | x4 | 15.00 | x6 |
| Seated DB Shoulder Press | 10 | 3-4 min | 3 | 2 | x | 8 | 30.00 | |||
| Close-Grip Seated Cable Row | 10 | 3-4 min | 3 | 1 | x | 6 | 180.00 | |||
| Weighted Dip | 10 | 3-4 min | 3 | 2 | x | 6 | 20.00 | |||
| DB Lateral Raise | 10 | 2-3 min | 2 | 2 | x | 8 | 17.50 | |||
| Alternating DB Curl | 10 | 2-3 min | 2 | 1 | x | 6 | 25.00 | x7 | ||
| Triceps Pressdown | 10 | 0 min | 2 | 1 | x | 6 | 80.00 | x7 | ||
| LOWER | ||||||||||
| Deadlift | 8-9 | 3-5 min | 3 | 2 | x | 6 | 170.00 | x5 | ||
| Dumbbell Walking Lunge | 10 | 3-4 min | 3 | 2 | x | 6 | 25.00 | |||
| Lying Leg Curl | 10 | 2-3 min | 2 | 2 | x | 6 | 40.00 | |||
| Donkey Calf Raise | 10 | 2-3 min | 2 | 2 | x | 8 | -- | |||
| Plate-Weighted Crunch | 10 | 2-3 min | 2 | 2 | x | 8 | 30.00 |
Cardio
45 Minutes Medium Intesity Everyday
@macka1221 strong dude and you're putting in the cardio, impressive for sure
APPROVED LOG
I'm also loving the variety of your training. And I like how you're structuring everything so it's easy to follow
no weekends off for me since I own a couple gyms. But nice to see you're giving your body a break
bro kill it 5x a week and then take 2 days off. not bad
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