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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Muskate's Pre-contest training log

muskate

<b>V.I.P.</b>
VIP
This thread will be the log documenting my contest prep for my March 19th competition. Tomorrow (Jan. 30) marks exactly 7 weeks out and when I start everything.

Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons

2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale

3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale

4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)

DURING WORKOUT: 30g BCAA

POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal

5. 200g beef liver
100g spinach

6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
-I will be following this diet every day. On the days where I am only doing cardio and abs, I will be removing all the oatmeal and brown rice from the diet.

Cycle:
Weeks 1 - 7
Anavar 40mg/day (Nordic Fusion)
Primo 20mg/day (Nordic Fusion)
Proviron 50mg/day (Nordic Fusion)
Cardarine GW 20mg/day (sarms1.com)
Nutrabol 25mg/day (sarms1.com) <- This will be dropped at two weeks out
HCGenerate 5 capsules/day
N2guard 7 capsules/day
Testosterone 150mg/week (doctor prescribed TRT) <- I will skip my weekly TRT injection the last week before my show to prevent any possible water retention
Arimidex 0.5mg EOD (doctor prescribed along with my TRT) <- the last week before my show I will bump this up to 0.5mg ED

The daily anavar, primo, proviron, cardarine and nutrabol dosages are split into an AM and PM dosage.

Training:
My training split will be as follows:
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs

I will post my daily workouts in this thread here.

It means a lot to have so many of you following along. If there is anything in my log that you want to see, don't hesitate to let me know!
I haven't been on the stage since all my health issues so this contest prep is kind of bitter sweet for me. I miss competing a lot and I am going to be back with a vengeance.

- - - Updated - - -

January 29, 2016

Screen_Shot_2016_01_29_at_8_58_10_PM.png


Day 1 of the new workout program. Tomorrow I start the rest of the pre-contest program.

Great workout today. The workout took me 75 minutes, not including warm ups or stretching afterwards which is perfect. I want to keep my workouts at the 60-75 minute mark each day.

Great pump and great workout over all. I am more focused and excited then ever. I feel like the 15 year old version of myself doing my first show again.
 
keep it going.. following
 
If that is not the most detailed and well structured log, then I don't know what else can be better. Keep hitting hard - will be waiting to see your progress.
 
Day 1 photos taken this morning before breakfast after having a cup of coffee:



 
Last edited:
Saturday January 30, 2016

Day 2: Legs/abs (quad focused) heavy



I didn't get to the gym today until fairly late which obviously isn't ideal but I made a promise to myself before starting this contest prep that my priorities before my bodybuilding would be:
1. Faith
2. Friends/family
3. Work/school
I have a midterm on Tuesday which is worth 30% of my final grade so I spent the day at school and got my workout in after dinner. Despite it being late, I still had an awesome workout.

The entire workout (not including warm ups or stretching) took me 75 minutes to complete, which is perfect. My rest periods between exercises were 60 seconds or less. I trained with a 'go go go' type mentality. I used the single leg leg extension as sort of a warm up so that I everything was warm and loose for the squat working sets. Those were by far the hardest part of the workout. After the workout I stretched out my entire lower body for 30 minutes and then headed home and had my post workout meal. I mix the whey isolate protein powder into the oatmeal to flavour it. It's absolutely delicious. It tastes like those instant oatmeal packets I used to eat as a kid.
 
Last edited:
Been using muskates meal plans and feeling so much stronger at the gym. I wasn't getting enough good carbs or protein. Already leaning out and upped all the reps on my sets. Pretty fucking happy

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Been using muskates meal plans and feeling so much stronger at the gym. I wasn't getting enough good carbs or protein. Already leaning out and upped all the reps on my sets. Pretty fucking happy

Sent from my Nexus 6P using Tapatalk

Thanks for posting that buddy. It means a lot to me to know I am not spending hours posting all this stuff for nothing and people are actually benefiting from it all.
 
Thanks for posting that buddy. It means a lot to me to know I am not spending hours posting all this stuff for nothing and people are actually benefiting from it all.
I'm the biggest skeptic of all but went to Costco with your shopping list immediately third day I've started to feel better while at the gym. Before after my work outs and every time I woke up I felt shaky and sickish

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Thanks for posting that buddy. It means a lot to me to know I am not spending hours posting all this stuff for nothing and people are actually benefiting from it all.
I took some screenshots of your workout day plans. You have nothing to worry about man, looking at your diet and your plan, I see self discipline.

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I'm the biggest skeptic of all but went to Costco with your shopping list immediately third day I've started to feel better while at the gym. Before after my work outs and every time I woke up I felt shaky and sickish

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Lol I am a big fan of Costco...just stay away from the sample ladies :P

- - - Updated - - -

I took some screenshots of your workout day plans. You have nothing to worry about man, looking at your diet and your plan, I see self discipline.

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Truthfully, I am no one special. Just an average guy with average genetics. I am just a nerdy guy who loves learning and is a genuinely curious person. If I can share anything with people, I hope it's my passion.
 
Sunday January 31, 2016

My weight this morning was 172.4. Slowly climbing.

Day 3: Chest/back heavy



Great workout today. I just got home from the gym. I am really getting in my groove and things are really falling into place. Not including warm ups or stretching afterwards, the workout took me 75 minutes to perform - which is perfect. Get in and get out. I see people waste so much time in the gym. It is counterproductive on so many levels. Before I even step foot in the gym, I know exactly what my workout will look like and what weights I want to use. I spend my time warming up to visualize the workout and run through everything in my head so that once I start - it's all systems go and I am like a race horse sprinting from the finish line.

Tomorrow will be an off day for me (cardio and abs). I can already tell that I will be very sore tomorrow.
 
Awesome work mate, love reading all the good info you write, what weight class are you competing in?
 
Your Doctor prescribes Test? How do I get my doctor to do that?

Your doctor will only prescribe you testosterone if you naturally have low testosterone levels. It is a long story but I started steroids at a very young age (don't do what I did) and permanently shut down my natural testosterone production.

A doctor is only going to prescribe the amount of testosterone that will put your levels into the normal range. They won't prescribe you the amount needed for bodybuilding purposes.

- - - Updated - - -

Monday February 1, 2016

My weight this morning was 171.4. The dip in weight is most likely due to dehydration because I went to bed early and got a really deep sleep last night. I normally wake up in the middle of the night thirsty and have a glass of water but last night I slept like a rock.

Day 4: cardio abs 1



Overall a great workout today. Things are really falling into place perfectly. The cardio took me about 40 minutes total after adding in a 5 minute cool down on the stepmill. The ab workout took me 30 minutes. After the ab workout I stretched out my legs and hip flexors for 20 minutes and then had my post workout shake.

I removed all the oatmeal and rice from my diet today because it's an off day and surprisingly, I wasn't as hungry as I thought I would be. I suspect I will wake up ravenous tomorrow morning. I have a gut feeling that by eliminating all the carbohydrates on my off day, I'll be able to cruise into the show with the exact diet and training template I have now without having to add in any additional cardio or reduce calories further.

I am off to study for my midterm tomorrow morning now. Cheers.
 
im 34 and never have before. Not interested in going hard or anything but would like to get my edge back. Tried SARMS and etc but have considered going on to other PEDs
 
im 34 and never have before. Not interested in going hard or anything but would like to get my edge back. Tried SARMS and etc but have considered going on to other PEDs

No doctor is going to prescribe you testosterone unless your levels are significantly low. There are a lot of good sources on the board here if you are looking for a source. Check the source reviews section. The next step up from SARMS would be a testosterone only cycle.
 
thats kind of what I was thinking. A test e only cycle for like 8 weeks? is 8 weeks the right amount of time?

what pct should I do if I'm doing test only?
 
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