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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log LOG - Macs Bulk 2023

yes his diet and the way he's doing his cycle is perfect
 
if you want to drop shbg a bit then add in some proviron
 
your AST and ALT in range. very good
my numbers look horrible compared to yours haha
 
lo
***Bloodwork 11/10/23***

Stoked with this bloodwork, this is the best results I've had on cycle ever which is a great sign I'm understanding what what body needs and when.

Notes:
- Test & Free are down slightly from my last tests done in week 5, only change has been dropping dbol
- Oestradiol on 25mg of Aromasin MWF is working well
- My Cholesterol results are shocking to me really, it's the first time ever both HDL and LDL have been in range, really the only thing i have added is a TBS of Macadamia Oil daily.
- No issues with blood count, first time running EQ so this is a positive at 600mg a week
Hormones & Lipids
HormonesReferance RangeUnitResult
Testosterone10 - 30nmol/L82
Free Testosterone150 - 700pmol/L2938
Sex Hormone Binding Globulin (SHGB)13 - 71nmol/L13
Oestradiol< 150pmol/L81
Luteinizing Hormone (LH)1 - 10IU/L< 1
Follicle-Stimulating Hormone (FSH)1 - 10IU/L< 1
LipidsReferance RangeUnitResult
Total Cholesterol(below 4.0)mmol/L3.4
Triglycerides(below 2.0)mmol/L0.5
HDL(above 1.0)mmol/L1.04
LDL(below 2.5)mmol/L2.13
Non-HDL cholesterol(below 3.3)mmol/L2.36
Total/HDL ratio3.3
Liver & Kidney
Serum BiochemistryReferance RangeUnitResult
Creatinine(60-130)umol/L113
eGFR(over 59)mL/min73
Bilirubin(2-20)umol/L7
Alk Phos(30-115)U/L84
Gamma-Glutamyl Transferase (GGT)(0-70)U/L20
ALT(0-45)U/L28
AST(0-41)U/L40
Lactate Dehydrogenase (LDH)(80-250)U/L215
Total Protein(60-82)g/L64
Albumin(35-50)g/L45
Globulin(20-40)g/L19
Cholesterol(3.6-6.7)mmol/L3.4
Triglycerides(0.3-2.2)mmol/L0.5
Blood
Full Blood CountReferance RangeUnitResult
Hemoglobin (Hg)135 - 180g/L153
Red cell count (RCC)4.2 - 6.0x10^12/L5.5
Haematocrit (Hct)0.38 - 0.520.47
Mean Cell Volume (MCV)80 - 98fL86
Mean Cell Haemoglobin (MCH)27 - 35pg28
Platelets150 - 450x10^9/L279
White cell count (WCC)4.0 - 11.0x10^9/L5.1
Neutrophils2.0 - 7.5x10^9/L2.6
Lymphocytes1.1 - 4.0x10^9/L1.9
Monocytes0.2 - 1.0x10^9/L0.4
Eosinophils0.04 - 0.40x10^9/L0.18
Basophils< 0.21x10^9/L0.05
love to see this
 
***Weekly Update - Pt1. 18/10/23***

Week 11 of 14 - Last week was another tough one in terms of stress but a lot of things coming to a close so felt pumped at the end of the week, my studies are almost completely done, had my final family commitment which was the most stressful (soon to be in-laws meeting my folks for the first time) and the usual work crap, training was a big change-up as well which floored me but the body is coping a lot better this week, a lot of the little niggles are gone now as well that I've shifted away from the super heavy stuff in this phase. In all feeling great, feeling healthy, and can't wait to kick this last 3 weeks' ass and try my hardest to hit that 100kg mark, though I think I may be a kilo or so shy in the end.

Weight: 97kg

Gear
TestE: 600mg/wk
NPP: 420mg/wk
Equipoise: 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 variances in protein sources for lunch and dinner meals
- Monday to Friday Strict
- Saturday - Semi Strict
- Sunday - Free Day


DietServingCaloriesCarbsSugarProteinFatSodium
Morning
Long Black1 Cup
2.00​
0.20​
0.20​
0.20​
0.00​
4.00​
Long Black1 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 Cup1 Cup
120.00​
15.50​
2.50​
1.50​
5.30​
125.00​
12pm
Tuna Rice Bowl
1​
471.88​
61.22​
7.23​
44.2​
12.61​
853.14​
--------
3pm
White Rice (Cooked) (200g)
1​
332.00​
73.60​
0.00​
6.67​
1.33​
4.00​
Chicken Breast 200g (Raw)
200​
220​
0​
0​
46.2​
2.5​
130​
Flying Goose Sriracha Mayo
10​
25.69​
1.90​
1.40​
0.20​
1.80​
410.00​
Macadamia Oil15ml
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 Milk1 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​
5.4​
0​
34.2​
24.3​
1296​
Carrots, Peas & Corn - 200g
200​
101.82​
12.2​
9​
5.6​
0​
34​
Kewpie Mayonnaise - 20g
20​
140​
0.96​
0​
0.32​
15.28​
135.2​
White Potato 200g
200​
172​
40​
1.8​
3.4​
0.2​
10​
Olive Oil - 1 Tbs15ml
122​
0​
0​
0​
13.8​
0​
Dessert
MN Custard - Choc Hazelnut (40)
40​
151.52​
5.08​
0.60​
27.76​
1.56​
58.20​
Woolworths Soy Milk1 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
3872.84
357.09
83.75
285.17
146.59
3968.41
 
***Weekly Update - Pt2. 10/10/23***
Gym - 09/10 - 15/10

New Phase - Supercompensation (High volume, moderate intensity) - Running for final 4 weeks

Notes:
- Rest Days - Saturday & Sunday
- All Weight KG
- Where 1 number is listed, this was maintained throughout all sets

PUSHRPERESTWUWRKREPSSET 1SET 2SET 3SET 4
Low Incline DB Press92-3 min23x2025x2025x1820x20
Seated DB Shoulder Press92-3 min23x1520x15x15x11
Cable Crossover Ladder101-2 min13x20
15​
A1: Lean-In DB Lat Raise100 min13x15
5​
A2: Side Delt Static Stretch (30s)N/A0 min03x30sec30s
Overhead Triceps Extension101-2 min13x20
30​
Med-Ball Close Grip Push Up100 min01xAMRAPx9
PULL
1-Arm Half Kneeling Lat Pull91-2 min12x20
60​
Omni-Grip Lat Pulldown92-3 min13x20
110​
Helms Row92-3 min24x20
15​
17.5​
17.5​
17.5​
Bent-Over Reverse DB Flye101-2 min13x20
15​
Cable EZ-Bar Curl (Heavy)91-2 min21x4-Jun
70​
A1: DB Modified Bicep 21's100 min02x21
12.5​
A2: Bicep Static Stretch (30s)N/A0 min02x30sec30s
LEGS
High-Bar Box Squat7-82-3 min2-33x15
110​
110​
100​
Dumbbell RDL92-3 min13x20
25​
Walking DB Lunge92-3 min13x10
17.5​
Slow Leg Curl (3 up, 3 down)101-2 min13x8
15​
Standing Calf Raise101-2 min13x20Body
LLPT Plank101-2 min03x20s30s30s60s
UPPER
Bench Press (Top Set)8-93-4 min3-41x2-4
110​
x4
Bench Press (Back Off AMRAP)103-4 min01xAMRAP
65​
x25
Pull-Up7-815 sec26x33 repsx6
Standing DB Arnold Press92-3 min23x15
17.5​
15​
12.5​
Wide-Grip Cable Row7-815 sec210x3
150​
Triceps Pressdown101-2 min13x20
60​
Bayesian Cable Curl101-2 min13x20
15​
LOWER
Bulgarian Split Squat93-4 min3-42x10
15​
Goblet Squat (Banded)92-3 min2-32x20
25​
Leg Extension101-2 min14x20
50​
Lying Leg Curl101-2 min13x20
20​
Cable Crunch101-2 min03x20
85​

Cardio
30 Minutes Medium Intensity Everyday
 
***Weekly Update - Pt1. 18/10/23***

Week 11 of 14 - Last week was another tough one in terms of stress but a lot of things coming to a close so felt pumped at the end of the week, my studies are almost completely done, had my final family commitment which was the most stressful (soon to be in-laws meeting my folks for the first time) and the usual work crap, training was a big change-up as well which floored me but the body is coping a lot better this week, a lot of the little niggles are gone now as well that I've shifted away from the super heavy stuff in this phase. In all feeling great, feeling healthy, and can't wait to kick this last 3 weeks' ass and try my hardest to hit that 100kg mark, though I think I may be a kilo or so shy in the end.

Weight: 97kg

Gear
TestE: 600mg/wk
NPP: 420mg/wk
Equipoise: 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 variances in protein sources for lunch and dinner meals
- Monday to Friday Strict
- Saturday - Semi Strict
- Sunday - Free Day


DietServingCaloriesCarbsSugarProteinFatSodium
Morning
Long Black1 Cup
2.00​
0.20​
0.20​
0.20​
0.00​
4.00​
Long Black1 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 Cup1 Cup
120.00​
15.50​
2.50​
1.50​
5.30​
125.00​
12pm
Tuna Rice Bowl
1​
471.88​
61.22​
7.23​
44.2​
12.61​
853.14​
--------
3pm
White Rice (Cooked) (200g)
1​
332.00​
73.60​
0.00​
6.67​
1.33​
4.00​
Chicken Breast 200g (Raw)
200​
220​
0​
0​
46.2​
2.5​
130​
Flying Goose Sriracha Mayo
10​
25.69​
1.90​
1.40​
0.20​
1.80​
410.00​
Macadamia Oil15ml
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 Milk1 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​
5.4​
0​
34.2​
24.3​
1296​
Carrots, Peas & Corn - 200g
200​
101.82​
12.2​
9​
5.6​
0​
34​
Kewpie Mayonnaise - 20g
20​
140​
0.96​
0​
0.32​
15.28​
135.2​
White Potato 200g
200​
172​
40​
1.8​
3.4​
0.2​
10​
Olive Oil - 1 Tbs15ml
122​
0​
0​
0​
13.8​
0​
Dessert
MN Custard - Choc Hazelnut (40)
40​
151.52​
5.08​
0.60​
27.76​
1.56​
58.20​
Woolworths Soy Milk1 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
3872.84
357.09
83.75
285.17
146.59
3968.41
@macka1221 i see even on hard weeks you put it down
really good log bro
 
Wow this is some serious updates a lot of good information on this log
 
so you guys ended up meeting each other the parents how did it go
 
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