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if you want to drop shbg a bit then add in some proviron
more proof that you can still use steroids and still stay healthy
bros you doing great. nice job
Definitely leaner and you can see some nice growth in the delts and traps.
Glad to see you got your bloods
lo
love to see this
Getting bloodwork is always super important
***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
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
| Diet | Serving | Calories | Carbs | Sugar | Protein | 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 | |||||||
| 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 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 | |||||||
| 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 Tbs | 15ml | 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 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 | 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
Cardio
30 Minutes Medium Intensity Everyday
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
| PUSH | RPE | REST | WU | WRK | REPS | SET 1 | SET 2 | SET 3 | SET 4 | |
| Low Incline DB Press | 9 | 2-3 min | 2 | 3 | x | 20 | 25x20 | 25x18 | 20x20 | |
| Seated DB Shoulder Press | 9 | 2-3 min | 2 | 3 | x | 15 | 20x15 | x15 | x11 | |
| Cable Crossover Ladder | 10 | 1-2 min | 1 | 3 | x | 20 | 15 | |||
| A1: Lean-In DB Lat Raise | 10 | 0 min | 1 | 3 | x | 15 | 5 | |||
| A2: Side Delt Static Stretch (30s) | N/A | 0 min | 0 | 3 | x | 30sec | 30s | |||
| Overhead Triceps Extension | 10 | 1-2 min | 1 | 3 | x | 20 | 30 | |||
| Med-Ball Close Grip Push Up | 10 | 0 min | 0 | 1 | x | AMRAP | x9 | |||
| PULL | ||||||||||
| 1-Arm Half Kneeling Lat Pull | 9 | 1-2 min | 1 | 2 | x | 20 | 60 | |||
| Omni-Grip Lat Pulldown | 9 | 2-3 min | 1 | 3 | x | 20 | 110 | |||
| Helms Row | 9 | 2-3 min | 2 | 4 | x | 20 | 15 | 17.5 | 17.5 | 17.5 |
| Bent-Over Reverse DB Flye | 10 | 1-2 min | 1 | 3 | x | 20 | 15 | |||
| Cable EZ-Bar Curl (Heavy) | 9 | 1-2 min | 2 | 1 | x | 4-Jun | 70 | |||
| A1: DB Modified Bicep 21's | 10 | 0 min | 0 | 2 | x | 21 | 12.5 | |||
| A2: Bicep Static Stretch (30s) | N/A | 0 min | 0 | 2 | x | 30sec | 30s | |||
| LEGS | ||||||||||
| High-Bar Box Squat | 7-8 | 2-3 min | 2-3 | 3 | x | 15 | 110 | 110 | 100 | |
| Dumbbell RDL | 9 | 2-3 min | 1 | 3 | x | 20 | 25 | |||
| Walking DB Lunge | 9 | 2-3 min | 1 | 3 | x | 10 | 17.5 | |||
| Slow Leg Curl (3 up, 3 down) | 10 | 1-2 min | 1 | 3 | x | 8 | 15 | |||
| Standing Calf Raise | 10 | 1-2 min | 1 | 3 | x | 20 | Body | |||
| LLPT Plank | 10 | 1-2 min | 0 | 3 | x | 20s | 30s | 30s | 60s | |
| UPPER | ||||||||||
| Bench Press (Top Set) | 8-9 | 3-4 min | 3-4 | 1 | x | 2-4 | 110 | x4 | ||
| Bench Press (Back Off AMRAP) | 10 | 3-4 min | 0 | 1 | x | AMRAP | 65 | x25 | ||
| Pull-Up | 7-8 | 15 sec | 2 | 6 | x | 3 | 3 reps | x6 | ||
| Standing DB Arnold Press | 9 | 2-3 min | 2 | 3 | x | 15 | 17.5 | 15 | 12.5 | |
| Wide-Grip Cable Row | 7-8 | 15 sec | 2 | 10 | x | 3 | 150 | |||
| Triceps Pressdown | 10 | 1-2 min | 1 | 3 | x | 20 | 60 | |||
| Bayesian Cable Curl | 10 | 1-2 min | 1 | 3 | x | 20 | 15 | |||
| LOWER | ||||||||||
| Bulgarian Split Squat | 9 | 3-4 min | 3-4 | 2 | x | 10 | 15 | |||
| Goblet Squat (Banded) | 9 | 2-3 min | 2-3 | 2 | x | 20 | 25 | |||
| Leg Extension | 10 | 1-2 min | 1 | 4 | x | 20 | 50 | |||
| Lying Leg Curl | 10 | 1-2 min | 1 | 3 | x | 20 | 20 | |||
| Cable Crunch | 10 | 1-2 min | 0 | 3 | x | 20 | 85 |
Cardio
30 Minutes Medium Intensity Everyday
bro when i met my wife parents they hated me lol
but now they I realize I'm an old school man and they love me
but now they I realize I'm an old school man and they love me
that's awesome that your studies are almost done what are you majoring in
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