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***First Post - 14/11/23***
Wasnt going to do this but have had a few requests to log my cruise in between my cycles, full details for my bulk are at the below link
Bulk Log - https://www.evolutionary.org/forums/threads/log-macs-bulk-2023.89802/
The plan is to maintain my weight, size and strength as best I can throughout the next 8 weeks but without pushing myself too hard and having a more relaxed approach to diet and training. Physically and mentally I need a little down time and the upcoming holiday season seems the best time to conicide with this approach, so many events makes keeping a strict lifestyle so much harder and takes all the fun out of everything.
Weight Goal: Maintain Between 95-97kg
Body Fat Goal: Visually Keep Abs
Week 1 of 8: Still feeling really strong in the gym, dropped a few kg from my peak weight which was expected, cutting the diet down about 700 calories a day sucks, so hungry all the time plus going back to my morning fast will take a week or two getting used to.
Gear
TestE: 100mg M/T
Aromasin: 12.5mg M/T
HGH: 4iu (M-F) **Starting Week 4
Supps
Accutane - 20mg EOD
Krill Oil - 1,000mg ED
Huge Supplements - Defend (1/2 Serve)
Huge Supplements - Vital (1/2 Serve)
Diet
Maintenance at 3,200 Calories - Fast 15 & 9 (eat between 12pm & 9pm)
* Will Post Full Diet/Recipies/Pics Seperate hopefully this weekend
* Will only advise on changes when they occur
Strict Monday to Friday
Relaxed Saturday & Sunday
Cardio
Not tracking cardio during this phase however a normal week consists of generally;
Training Days - Morning Walk with Dogs (3-4km)
Non Training Weekdays - Afternoon Run (3-5km)
Weekends - Surf/Hike/Long 10km Walk
Gym: 06/11 - 12/11
- All Weight KG
- Where 1 number is listed, this was maintained throughout all sets
Wasnt going to do this but have had a few requests to log my cruise in between my cycles, full details for my bulk are at the below link
Bulk Log - https://www.evolutionary.org/forums/threads/log-macs-bulk-2023.89802/
The plan is to maintain my weight, size and strength as best I can throughout the next 8 weeks but without pushing myself too hard and having a more relaxed approach to diet and training. Physically and mentally I need a little down time and the upcoming holiday season seems the best time to conicide with this approach, so many events makes keeping a strict lifestyle so much harder and takes all the fun out of everything.
Weight Goal: Maintain Between 95-97kg
Body Fat Goal: Visually Keep Abs
Week 1 of 8: Still feeling really strong in the gym, dropped a few kg from my peak weight which was expected, cutting the diet down about 700 calories a day sucks, so hungry all the time plus going back to my morning fast will take a week or two getting used to.
Gear
TestE: 100mg M/T
Aromasin: 12.5mg M/T
HGH: 4iu (M-F) **Starting Week 4
Supps
Accutane - 20mg EOD
Krill Oil - 1,000mg ED
Huge Supplements - Defend (1/2 Serve)
Huge Supplements - Vital (1/2 Serve)
Diet
Maintenance at 3,200 Calories - Fast 15 & 9 (eat between 12pm & 9pm)
* Will Post Full Diet/Recipies/Pics Seperate hopefully this weekend
* Will only advise on changes when they occur
Strict Monday to Friday
Relaxed Saturday & Sunday
Cardio
Not tracking cardio during this phase however a normal week consists of generally;
Training Days - Morning Walk with Dogs (3-4km)
Non Training Weekdays - Afternoon Run (3-5km)
Weekends - Surf/Hike/Long 10km Walk
Gym: 06/11 - 12/11
- All Weight KG
- Where 1 number is listed, this was maintained throughout all sets
| WORKOUT | EXERCISE | RPE | REST | WU | WRK | REPS | SET 1 | SET 2 | SET 3 | SET 4 | |
| Legs #1 | Squat | 8-9 | 3-4 min | 3-4 | 1 | x | 2-4 | 130.00 | x4 | ||
| Pause Squat (Back off) | 8-9 | 3-4 min | 0 | 2 | x | 5 | 90.00 | ||||
| Barbell RDL | 8-9 | 2-3 min | 2 | 3 | x | 8-10 | 90.00 | ||||
| DB Lunge | 8-9 | 2-3 min | 1 | 2 | x | 10 | 17.50 | ||||
| Lying Leg Curl | 9-10 | 1-2 min | 1 | 3 | x | 10-12 | 30.00 | ||||
| Standing Calf Raise | 9-10 | 1-2 min | 1 | 4 | x | 10-12 | 20.00 | ||||
| Cable Crunch | 9-10 | 1-2 min | 1 | 3 | x | 10-12 | 80.00 | ||||
| Push #1 | Bench Press | 8-9 | 3-4 min | 3-4 | 1 | x | 3-5 | 110.00 | x5 | ||
| Flat-Back Bench Press | 8-9 | 3-4 min | 0 | 2 | x | 10 | 80.00 | ||||
| Dumbbell Arnold Press | 8-9 | 2-3 min | 2 | 3 | x | 8-10 | 22.50 | ||||
| A1. Single-Arm Cable Flye | 9-10 | 0 min | 1 | 2 | x | 12-15 | 22.50 | ||||
| A2. Pec Static Stretch 30s | N/A | 0 min | 0 | 2 | x | 30s | 30sec | ||||
| Seated DB Lateral Raise | 9-10 | 1-2 min | 1 | 3 | x | 10-12 | 12.50 | ||||
| Sqz Tri Press/Stretch OH Tri Ext | 9-10 | 1-2 min | 1 | 3 | x | 8 + 8 | 40.00 | 45.00 | 45.00 | ||
| N1 Cross-Body Tri Ext | 10 | 1-2 min | 0 | 2 | x | 10-12 | 12.50 | ||||
| Push #1 | Lat Pulldown (Feeder Sets) | See Notes | 2-3 min | 0 | 4 | x | 10 | 100.00 | 120.00 | 140.00 | 150.00 |
| Lat Pulldown (Failure Set) | 10 | 2-3 min | 0 | 1 | x | 10+5 | 150.00 | 105.00 | |||
| T-Bar Row | 8-9 | 2-3 min | 2 | 3 | x | 10-12 | 40.00 | ||||
| A1. Bttm 1/2 Cable Lat Pullover | 9-10 | 0 min | 1 | 2 | x | 10-12 | 40.00 | 50.00 | |||
| A2. Lat Static Stretch 30s | N/A | 0 min | 0 | 2 | x | 30s | 30sec | ||||
| Omni-Direction Face Pull | 9-10 | 1-2 min | 1 | 3 | x | 12-15 | 60.00 | ||||
| EZ-Bar Curl | 9-10 | 1-2 min | 1 | 3 | x | 6-8 | 70.00 | ||||
| Bottom-Half Preacher Curl | 10 | 1-2 min | 0 | 2 | x | 10-12 | 12.50 | 15.00 | |||
| Full Body #1 | Deadlift | 8-9 | 3-5 min | 3-4 | 1 | x | 5 | -- | |||
| Stiff-Leg Deadlift | 8-9 | 3-4 min | 0 | 2 | x | 8 | -- | ||||
| Close-Grip BB Incline Press | 8-9 | 3-4 min | 2-3 | 3 | x | 8, 5, 12 | 75.00 | 85.00 | 65.00 | ||
| Pull-Up | 8-9 | 2-3 min | 2 | 2 | x | 8-10 | x10 | x10 | |||
| Bulgarian Split Squat | 8-9 | 2-3 min | 2-3 | 3 | x | 10-12 | 15.00 | ||||
| Cable Row (V-Grip) | 8-9 | 2-3 min | 2 | 2 | x | 10-12 | 160.00 | ||||
| DB Curl | 9-10 | 1-2 min | 1 | 3 | x | 10-12 | 17.50 | ||||
| Diamond Pushup | 10 | 0 min | 0 | 1 | x | AMRAP | x31 |
