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35 years old
5 8”
91kg/200lbs
Training 10+ years bodybuilding/hypertrophy
*Please note I’m in Australia so examining my bloodwork may be annoying to read as you’ll need to convert to US measurements if you’s are from there. My total test should be 1442 ng/dL according to the conversion and is 2112 pmol/L
Cycle history
First cycle 2012: 250 test e, 200mg deca 10 weeks
2015-2018: Ran a few different cycles during this period was a while back though. It was in my younger years and I experimented (and somewhat abused) with a variation of different compounds, not intelligently and without proper guidance. Did conduct PCT’s but probably not to the spectrum I should have done.
2023: first blast after a 5 year lay off period
500 test e, 400mg masteron 14 weeks
Finished cycle and went to a cruise dose of 150mg for 4 months
2023/2024:
HGH 5iu day, 1 day off week
Weeks 1-10 Tren hex 200mg, test cyp 300mg, EQ 400mg
Weeks 10-14: (Currently at week 11) Test cyp 400mg, EQ 400mg
Training Regime
Since last month I have incorporated a low volume HIT regime. 4 day split very similar to that of Dorian Yates program. This probably isn’t popular with everyone and I wasn’t always a fan but my body is responding significantly to it and I’m getting great results.
Monday: Chest/Bi’s
Tuesday: Shoulders/Tri’s
Wednesday: Rest
Thursday: Back
Friday:Rest
Saturday: Legs
2 Warm up sets for each exercise and a heavy all out working set falling at the 7-8 rep range, followed by multiple drop sets, rest pauses, negatives, assisted reps etc. This can be all dependent on if I’m training alone or with a partner, what machine I’m on etc. I can’t really get past 1 drop set on the hack squat though cause gas tank gives out lol.
Cardio
30min stairmaster 2x week
20min bike hard resistance 2x week
40min full incline treadmill moderate/fast pace walk
Nutrition
I use a meal prep service for bodybuilding/fitness. I don’t have all the macros on me but I know it equates in full with my daily consumption at 2200 calories a day.
Currently in a deficit and trying to get my body fat down while still gaining some muscle. Not to concerned with putting on a lot more size. I’ve never got my body fat % down to proper low levels so I’m making it my goal now to carry it out. It’s my understanding that under taking a cut and doing this will be very beneficial to the body going forward a part from being lean and vascular. I do not compete and I never have but it’s on the agenda for 2025 as I would like to give it a go
Sleep
I try to get 6-8 hours a night but this can be heavily dependent on my work schedule and having a family at times
Supplements per day
5g creatine
3g taurine
10g essential green superfood blend
50G protein WPI AM
40g protein WPI with 56 grams vitargo PWO
1000mg fish oil
2000mg NAC
1000mg Milk thistle
Glucosamine sulfate 750mg
Chondroiton sulfate 600mg
Hydrolyzed collagen 350mg
EVL vitamode multivitamin
1000mg super bio vitamin c
5000iu D3 & MK-7
750mg magnesium
55mg zinc
If there’s anything I’ve missed please let me know but I’ve tired to include everything that I could. Appreciate any feedback that can assist me on my journey. Thank you
5 8”
91kg/200lbs
Training 10+ years bodybuilding/hypertrophy
*Please note I’m in Australia so examining my bloodwork may be annoying to read as you’ll need to convert to US measurements if you’s are from there. My total test should be 1442 ng/dL according to the conversion and is 2112 pmol/L
Cycle history
First cycle 2012: 250 test e, 200mg deca 10 weeks
2015-2018: Ran a few different cycles during this period was a while back though. It was in my younger years and I experimented (and somewhat abused) with a variation of different compounds, not intelligently and without proper guidance. Did conduct PCT’s but probably not to the spectrum I should have done.
2023: first blast after a 5 year lay off period
500 test e, 400mg masteron 14 weeks
Finished cycle and went to a cruise dose of 150mg for 4 months
2023/2024:
HGH 5iu day, 1 day off week
Weeks 1-10 Tren hex 200mg, test cyp 300mg, EQ 400mg
Weeks 10-14: (Currently at week 11) Test cyp 400mg, EQ 400mg
Training Regime
Since last month I have incorporated a low volume HIT regime. 4 day split very similar to that of Dorian Yates program. This probably isn’t popular with everyone and I wasn’t always a fan but my body is responding significantly to it and I’m getting great results.
Monday: Chest/Bi’s
Tuesday: Shoulders/Tri’s
Wednesday: Rest
Thursday: Back
Friday:Rest
Saturday: Legs
2 Warm up sets for each exercise and a heavy all out working set falling at the 7-8 rep range, followed by multiple drop sets, rest pauses, negatives, assisted reps etc. This can be all dependent on if I’m training alone or with a partner, what machine I’m on etc. I can’t really get past 1 drop set on the hack squat though cause gas tank gives out lol.
Cardio
30min stairmaster 2x week
20min bike hard resistance 2x week
40min full incline treadmill moderate/fast pace walk
Nutrition
I use a meal prep service for bodybuilding/fitness. I don’t have all the macros on me but I know it equates in full with my daily consumption at 2200 calories a day.
Currently in a deficit and trying to get my body fat down while still gaining some muscle. Not to concerned with putting on a lot more size. I’ve never got my body fat % down to proper low levels so I’m making it my goal now to carry it out. It’s my understanding that under taking a cut and doing this will be very beneficial to the body going forward a part from being lean and vascular. I do not compete and I never have but it’s on the agenda for 2025 as I would like to give it a go
Sleep
I try to get 6-8 hours a night but this can be heavily dependent on my work schedule and having a family at times
Supplements per day
5g creatine
3g taurine
10g essential green superfood blend
50G protein WPI AM
40g protein WPI with 56 grams vitargo PWO
1000mg fish oil
2000mg NAC
1000mg Milk thistle
Glucosamine sulfate 750mg
Chondroiton sulfate 600mg
Hydrolyzed collagen 350mg
EVL vitamode multivitamin
1000mg super bio vitamin c
5000iu D3 & MK-7
750mg magnesium
55mg zinc
If there’s anything I’ve missed please let me know but I’ve tired to include everything that I could. Appreciate any feedback that can assist me on my journey. Thank you
