Bit of an Intro - will be logging the cycle for my summer mini cut / Re comp phase for the next few months, running Bio RNA products!
Stats
29y/o
106kg
Bodybuilding- 9+ years.
Target
weight > a lean - 101-100kg!
Cycle
Weeks 1-16 until March - 24th.
Sus 250 - 600mg / week
Primo E - 600mg / week
Tren Hex - 200mg / week
Stanazolol - 40mg - first 4 weeks
Clen tapered up - 8 weeks
40mcg - 2 weeks
60mcg - 2 weeks
80mcg - 2 weeks
100mcg - 1 week
80mcg - 1 week
60mcg - 1 week
40mcg - 1 week
Diet and training as follows
Meal Plan Notes:
Water - 4L Total
Food Raw Weight
10min walks after every meal
40min Fasted Cardio
Chicken Breast (Cooked)
Rice (Cooked)
Dates (g)
Rump Steak (Cooked)
Pineapple (Tinned)
Rice (Cooked)
Any Green Veg (Roasted or Steamed)
Chicken Breast (Cooked)
Pineapple (Tinned)
Rice (Cooked)
Any Green Veg (Roasted or Steamed)
Digestive Enzyeme (Cap)(Athletic Sport) 1.0
Pre-Shake (500mL Water) Pump Formula Cyclic Dextrin Creatine (tsp) (ASN) 1.0
Intra-Shake (1L Water) EAA (Scoop)(Damage Control - ASN) Cyclic Dextrin Post-Shake (2050mL Water) EAA (Scoop)(Damage Control - ASN)
Cyclic Dextrin+ Creatine (tsp) (ASN) 1.0
Rump Steak (Cooked) Any Green Veg (Roasted or Steamed)
Rice (Cooked)
Dates (g)
Digestive Enzyeme (Cap)(Athletic Sport) 1.0
Apple Cider Vinegar (15min Pre Meal)
Glutamine (tsp) (ASN) 2.0
ZMA 2.0
P - 207 - C 415 - F 30
Calories 2766
Training - 2 days on - 1 day off split
Upper Body Control Drills Set 1 Set 2 Set 3 Set 4 Notes
Y-Raise 20
Horizontal Shoulder Press 20
Shoulder Cars 4 each arm
Lower Body Control Drills Set 1 Set 2 Set 3 Set 4 Notes
Glute Adduction 20 Lying on side, knees rotate out
King Deadlift SL RDL (BodyWeight) 20 20 Bent over, knee hits a small step
1.5's - All the way down, half up, all the way down then all the way up
Ab Training Set 1 Set 2 Set 3 Set 4 Notes
50 Reps total after each session, do as many sets needed.
NO leg raises.
Training
Shoulders
Set 1 Set 2 Set 3 Set 4 Notes
DB Side Raise 20 15 12 10
High Incline Smith Press 15 12 10 8
High Incline DB Press 15 12 10 8
Machine Side Riase FST7
Back
Set 1 Set 2 Set 3 Set 4
Notes
Cable Pullover Prone Row
BB Row
Rack Pull 20 15 12 10
15 12 10 10
Underhand grip BB (This is the bench in front of fridge)15 12 10
At end of every set, hit rack pulls to failure (have cage set up for rack pulls)
10 10 8
At end of every set, hit shrugs too failure
Chest+Calves
Set 1 Set 2 Set 3 Set 4
Seated Calf Raise Flat - 100/50/25/20
Incline DB Press - (12/10/10/8)
Flat Smith Press
20 15 12 10
Hammer Strength or Leverage press
15 12 10 10 Bring bar to mid chest
Cable Fly - FST7
Rest
Arms
Set 1 Set 2 Set 3 Set 4 Notes
A1) Rope Ext A2) Cable Curl Rope B1)
Rope Ext (Overhead) B2) Machine Preacher C1)
Straight Bar Cable Ext C2) Straight Bar Cable Curl
15 12 10 10
15 12 10 10
15 12 10 10
15 12 10 10
15 12 10 10
15 12 10 10
Legs
Set 1 Set 2 Set 3 Set 4 Notes
Leg Ext
Laying Leg Curl
Smith Squat (Wide Stance - Adductor Focus)
Leg Press (Wide Stance - Adductor Focus) Adducctor Machine/Wide Walking Lunge (50 Reps per set not
FST7)
15 20 15 20
20 15 12 10
15 10 15 10 *Final set, drop set a 10kg plate every 10 reps/failure
*Final set, drop set a 20kg plate every 10 reps/failure
FST7
Stats
29y/o
106kg
Bodybuilding- 9+ years.
Target

Cycle
Weeks 1-16 until March - 24th.
Sus 250 - 600mg / week
Primo E - 600mg / week
Tren Hex - 200mg / week
Stanazolol - 40mg - first 4 weeks
Clen tapered up - 8 weeks
40mcg - 2 weeks
60mcg - 2 weeks
80mcg - 2 weeks
100mcg - 1 week
80mcg - 1 week
60mcg - 1 week
40mcg - 1 week
Diet and training as follows
Meal Plan Notes:
Water - 4L Total
Food Raw Weight
10min walks after every meal
40min Fasted Cardio
Chicken Breast (Cooked)
Rice (Cooked)
Dates (g)
Rump Steak (Cooked)
Pineapple (Tinned)
Rice (Cooked)
Any Green Veg (Roasted or Steamed)
Chicken Breast (Cooked)
Pineapple (Tinned)
Rice (Cooked)
Any Green Veg (Roasted or Steamed)
Digestive Enzyeme (Cap)(Athletic Sport) 1.0
Pre-Shake (500mL Water) Pump Formula Cyclic Dextrin Creatine (tsp) (ASN) 1.0
Intra-Shake (1L Water) EAA (Scoop)(Damage Control - ASN) Cyclic Dextrin Post-Shake (2050mL Water) EAA (Scoop)(Damage Control - ASN)
Cyclic Dextrin+ Creatine (tsp) (ASN) 1.0
Rump Steak (Cooked) Any Green Veg (Roasted or Steamed)
Rice (Cooked)
Dates (g)
Digestive Enzyeme (Cap)(Athletic Sport) 1.0
Apple Cider Vinegar (15min Pre Meal)
Glutamine (tsp) (ASN) 2.0
ZMA 2.0
P - 207 - C 415 - F 30
Calories 2766
Training - 2 days on - 1 day off split
Upper Body Control Drills Set 1 Set 2 Set 3 Set 4 Notes
Y-Raise 20
Horizontal Shoulder Press 20
Shoulder Cars 4 each arm
Lower Body Control Drills Set 1 Set 2 Set 3 Set 4 Notes
Glute Adduction 20 Lying on side, knees rotate out
King Deadlift SL RDL (BodyWeight) 20 20 Bent over, knee hits a small step
1.5's - All the way down, half up, all the way down then all the way up
Ab Training Set 1 Set 2 Set 3 Set 4 Notes
50 Reps total after each session, do as many sets needed.
NO leg raises.
Training
Shoulders
Set 1 Set 2 Set 3 Set 4 Notes
DB Side Raise 20 15 12 10
High Incline Smith Press 15 12 10 8
High Incline DB Press 15 12 10 8
Machine Side Riase FST7
Back
Set 1 Set 2 Set 3 Set 4
Notes
Cable Pullover Prone Row
BB Row
Rack Pull 20 15 12 10
15 12 10 10
Underhand grip BB (This is the bench in front of fridge)15 12 10
At end of every set, hit rack pulls to failure (have cage set up for rack pulls)
10 10 8
At end of every set, hit shrugs too failure
Chest+Calves
Set 1 Set 2 Set 3 Set 4
Seated Calf Raise Flat - 100/50/25/20
Incline DB Press - (12/10/10/8)
Flat Smith Press
20 15 12 10
Hammer Strength or Leverage press
15 12 10 10 Bring bar to mid chest
Cable Fly - FST7
Rest
Arms
Set 1 Set 2 Set 3 Set 4 Notes
A1) Rope Ext A2) Cable Curl Rope B1)
Rope Ext (Overhead) B2) Machine Preacher C1)
Straight Bar Cable Ext C2) Straight Bar Cable Curl
15 12 10 10
15 12 10 10
15 12 10 10
15 12 10 10
15 12 10 10
15 12 10 10
Legs
Set 1 Set 2 Set 3 Set 4 Notes
Leg Ext
Laying Leg Curl
Smith Squat (Wide Stance - Adductor Focus)
Leg Press (Wide Stance - Adductor Focus) Adducctor Machine/Wide Walking Lunge (50 Reps per set not
FST7)
15 20 15 20
20 15 12 10
15 10 15 10 *Final set, drop set a 10kg plate every 10 reps/failure
*Final set, drop set a 20kg plate every 10 reps/failure
FST7