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Agree , thanks bro
@Trenhead3cc solid routine right here!
So just an update.
Had a couple rest days / family days.
Back into it tomorrow
@RofRandD 3 days in at 40mg a day of Nolvadex and already have a noticeable breast tissue reduction . So definitely his stuff is GTG
Didn’t record the food log. Wasn’t the best food over the weekend. still ate reasonably well. Also ate a Parma at a brewery . Note didn’t drink anything but water! Two reasons - don’t wanna drink anymore and also the liver toxicity of the Nolvadex
Can’t wait for tomorrow morning and smash some workouts
Had a couple rest days / family days.
Back into it tomorrow
@RofRandD 3 days in at 40mg a day of Nolvadex and already have a noticeable breast tissue reduction . So definitely his stuff is GTG
Didn’t record the food log. Wasn’t the best food over the weekend. still ate reasonably well. Also ate a Parma at a brewery . Note didn’t drink anything but water! Two reasons - don’t wanna drink anymore and also the liver toxicity of the Nolvadex
Can’t wait for tomorrow morning and smash some workouts
Love seeing thise squats in there
Chest training
Tired all on broken 5 hours sleep.
So slept in the bed with my little man last night and he spewed on my chest at 3am. Full linen change and dealing with him left a 6am training session off the table.
Clocked off work early instead to get this workout in.
In 335pm
Out 410pm
All shorter breaks between sets as a rush workout
25 working sets in 35min
Flat bench
60kg x 18
100kg x 11
100kg x 6
60kg x 12
Incline hammer strength incline press
60kg x 12
80kg x 7
70kg x 7
70kg x 6
Decline cable press weight is per arm
16.25kg x 18
21.25kg x 12
21.25kg x 10
21.25kg x 8
Incline cable front raises palms up (per arm)
Bayesian stance - weights staring behind
11.25kg x 12
11.25kg x 10
11.25kg x 9
11.25kg x 8
Matrix pec Dec fly machine
66kg x 15
86kg x 13
86kg x 8
86kg x 8
Tricep v bar push down
40kg x 18
47.5kg x 10
47.5kg x 6
36.25kg x 10
25kg x 13
Tired all on broken 5 hours sleep.
So slept in the bed with my little man last night and he spewed on my chest at 3am. Full linen change and dealing with him left a 6am training session off the table.
Clocked off work early instead to get this workout in.
In 335pm
Out 410pm
All shorter breaks between sets as a rush workout
25 working sets in 35min
Flat bench
60kg x 18
100kg x 11
100kg x 6
60kg x 12
Incline hammer strength incline press
60kg x 12
80kg x 7
70kg x 7
70kg x 6
Decline cable press weight is per arm
16.25kg x 18
21.25kg x 12
21.25kg x 10
21.25kg x 8
Incline cable front raises palms up (per arm)
Bayesian stance - weights staring behind
11.25kg x 12
11.25kg x 10
11.25kg x 9
11.25kg x 8
Matrix pec Dec fly machine
66kg x 15
86kg x 13
86kg x 8
86kg x 8
Tricep v bar push down
40kg x 18
47.5kg x 10
47.5kg x 6
36.25kg x 10
25kg x 13
7am
Banana
200gm Greek yoghurt - muesli.
930am
Green chicken curry , rice , broccoli, cauliflower, carrot.
2pm
Roast lamb, mash potatoes , carrot , pumpkin.
4pm - protein shake
6pm
American style chicken, buffalo sauce; potato , onion , carrot
Banana
200gm Greek yoghurt - muesli.
930am
Green chicken curry , rice , broccoli, cauliflower, carrot.
2pm
Roast lamb, mash potatoes , carrot , pumpkin.
4pm - protein shake
6pm
American style chicken, buffalo sauce; potato , onion , carrot
Great workout and numbers!!!
Thanks man . Was like 30sec rests between sets. Killed me. Not the norm, but all I could fit in.
Can’t wait to get Juicy as
@BigBoyLabs
thanks bro , trying!I'm so jealous of your food routine I struggle to keep any proper routine when I eat
hardest thing is getting the food and right food in bloody work etc .I'm so jealous of your food routine I struggle to keep any proper routine when I eat
BigBoyLabs
Suspended March 2025
brother I hear this 100%
Can only imagine what it is like for the blokes with families!
It’s fcked . It’s all fun and games until you let it soak too long. 9 month later . Sleep gone, independence gone. I got spewed on by my young bloke at 3am last night all over my chest and bed and a lot of spew.
That being said it is all worth it
@Trenhead3cc meals looking good........
Back training -
Really couldn’t be assed this morning, but got myself there and pushed through
In607am
Out 658am
Really focus on controlled negatives , full stretch
Lat pull down - wide grip
60kg x 12
80kg x 14
100kg x 9
100kg x 7
Lat pull down - close grip using the MAGgrip
50kg x 12
70kg x 13
80kg x 10
80kg x 9
Close grip cable row seated v bar
70kg x 14
70kg x 12
80kg x 12
80kg x 11
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 12
32.5kg x 11
Face pull - Tricep rope
21.25kg x 20
28.75kg x 14
28.75kg x 12
28.75kg x 11
Underhand grip lat pull down - focus on biceps
60kg x 16
80kg x 11
80kg x 10
80kg x 10
Hammer curls dumbbells
17.5kg x 12
17.5kg x 9
17.5kg x 7
Really couldn’t be assed this morning, but got myself there and pushed through
In607am
Out 658am
Really focus on controlled negatives , full stretch
Lat pull down - wide grip
60kg x 12
80kg x 14
100kg x 9
100kg x 7
Lat pull down - close grip using the MAGgrip
50kg x 12
70kg x 13
80kg x 10
80kg x 9
Close grip cable row seated v bar
70kg x 14
70kg x 12
80kg x 12
80kg x 11
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 12
32.5kg x 11
Face pull - Tricep rope
21.25kg x 20
28.75kg x 14
28.75kg x 12
28.75kg x 11
Underhand grip lat pull down - focus on biceps
60kg x 16
80kg x 11
80kg x 10
80kg x 10
Hammer curls dumbbells
17.5kg x 12
17.5kg x 9
17.5kg x 7
Yeah just killing off a bit of excess breast tissue first.Fuck trt u on nice spot for bulk, time to get more juicy boy
And still waiting for my fn blood results. That was last Tuesday!
Fuck things to look forward to hey
Looking good brother
Roidsafe r too slow atm, my mate is waiting too same day as urs
cheers bro, you too! Can’t wait to join you all on the gearLooking good brother
Yeah it’s a bit slow that’s for sure! Emailed them but yeah hopefully soon
Food
Busy day at work had a bit too long between meals and missed
7am
fruit bar
200gm Greek yoghurt - muesli.
12pm
185gm tuna , 250gm brown rice chia, broccoli , beans , peas and corn
5pm - lamb Greek salad
2 x sausages
7pm - 1/2 an apple pie
(Craving some sugar) sons left overs
Busy day at work had a bit too long between meals and missed
7am
fruit bar
200gm Greek yoghurt - muesli.
12pm
185gm tuna , 250gm brown rice chia, broccoli , beans , peas and corn
5pm - lamb Greek salad
2 x sausages
7pm - 1/2 an apple pie
(Craving some sugar) sons left overs
it was a struggle , I was smashed with work and i planned on eating sooner ,Idk how u surviving 5 hour without food
Can’t wait to get the @BigBoyLabs gear flowing through my vains -
Grow these arms.
Arms workout
In 615am
Out 705am
Bicep preacher curls - machine precor
39kg x 15
45kg x 10
45kg x 8
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 12
45kg x 9
Bayesian curl cable single arm
12.5kg x 12
15kg x 10
15kg x 9
Tricep push down - using two ropes (good for extra depth at full contraction)
21.25kg x 17
28.75kg x 10
28.75kg x 9
Rope hammer curls
28.75kg x 14
32.50kg x 12
32.50kg x 10
Tricep straight bar underhand grip. Reverse curls
17.5kg x 22
28.75kg x 16
28.75kg x 12
28.75kg x 10
Overhand grip ezy bar curls
30kg x 16
40kg x 10
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 10
7.5kg x 10
Crucifix curls
10kg x 14
10kg x 15
12.5kg x 10
Tricep drop set v bar
40kg x 12
25kg x 15
17.5kg x 14
Straight bar bicep curl drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Grow these arms.
Arms workout
In 615am
Out 705am
Bicep preacher curls - machine precor
39kg x 15
45kg x 10
45kg x 8
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 12
45kg x 9
Bayesian curl cable single arm
12.5kg x 12
15kg x 10
15kg x 9
Tricep push down - using two ropes (good for extra depth at full contraction)
21.25kg x 17
28.75kg x 10
28.75kg x 9
Rope hammer curls
28.75kg x 14
32.50kg x 12
32.50kg x 10
Tricep straight bar underhand grip. Reverse curls
17.5kg x 22
28.75kg x 16
28.75kg x 12
28.75kg x 10
Overhand grip ezy bar curls
30kg x 16
40kg x 10
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 10
7.5kg x 10
Crucifix curls
10kg x 14
10kg x 15
12.5kg x 10
Tricep drop set v bar
40kg x 12
25kg x 15
17.5kg x 14
Straight bar bicep curl drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Attachments
BigBoyLabs
Suspended March 2025
farkkkk yes bro can't wait for liftoff
What the fuck is this workout absolutely insane
Always trying to get big workouts in.
Haha thanks, trying to get as much in as possibleWhat the fuck is this workout absolutely insane
Fuck not bad for that much test.
I always try and do as much as I can handle. Try and leave with muscle exhaustion
Food - need some more food and protein bars In here.
8am
2 x cafe bacon and eggs muffins
1pm
Chicken and chorizo fusilli
6pm
Chicken Mediterranean, broccoli
730pm
200gm Greek yoghurt, muesli
8am
2 x cafe bacon and eggs muffins
1pm
Chicken and chorizo fusilli
6pm
Chicken Mediterranean, broccoli
730pm
200gm Greek yoghurt, muesli
I like the amount of sets that you're doing it's perfect for what you're looking for
@Trenhead3cc Awesome routine right here!
Nice update
Yeah I like that idea.but meal looks nice bro@Trenhead3cc if no training how about 100 push ups 100 squats 100 crunches?
Will do something like that today . This conference has stuffed things up this week for a proper training at the gym
@Trenhead3cc always do 100/100/100 thats my rule and 5min planks, it will take you maybe 15 min but you'll feel great and pumped bro
@Trenhead3cc diet is good man......real food is always nice.........
Thanks man, it costs a bit more , but i feel so much better for it.
Yeah it’s not too bad at all. He sells it for $99
Works been hectic demanding so getting to gym last 2 days hasn’t worked out.@Trenhead3cc always do 100/100/100 thats my rule and 5min planks, it will take you maybe 15 min but you'll feel great and pumped bro
Workout -
Drop set squats
15 x squats holding my eldest
15 x squats holding my youngest
Repeat x 4
Total - 120 squats
100 x push ups
100 x crunches
Currently running MT2 triple strength nasal that I got from a mate. Has been 2 weeks and def working.
Also have dropped the nolva to 20mg a day after a week as it’s working really well. @RofRandD
To the point . I was playing some basketball with my top off to get some sun and wasn’t self conscious about the gyno as it’s subsided to hardly noticable.
Food
I ate sooo much yesterday at the conference
7am
Scrabbled eggs on toast, bacon, tomatoe . Mini pork sausages x 2
11am
Parma bites , peas and chips
6pm
Spaghetti bolognaise
730pm
200gm Greek yoghurt, muesli
@Trenhead3cc meals you killed it super recomp refeed bro
hahabut good you did in room training perfect
Shoulder training
In 955pm
Out 1045pm
Shoulder press cable matrix machine - supinated grip
27kg x 20
41kg x 16
59kg x 16
77kg x 12
77kg x 10
Shoulder press cable matrix machine
Neutral grip
50kg x 18
59kg x 16
59kg x 13
59kg x 12
Alternating Dumbbell front raises
12.5kg x 15
15kg x 15
15kg x 13
Single arm side lateral raises cable
7.5kg x 10
7.5kg x 10
7.5kg x 12
7.5kg x 9
Upright rows smith machine
60kg x 8
40kg x 9
40kg x 8
40kg x 7
Shoulder shrugs smith machine
Bar Behind back
80kg x 20
80kg x 15
Bar Infront of body
80kg x 13
80kg x 12
Seated rear delt fly matrix machine
45kg x 19
73kg x 14
79kg x 12
79kg x 9
In 955pm
Out 1045pm
Shoulder press cable matrix machine - supinated grip
27kg x 20
41kg x 16
59kg x 16
77kg x 12
77kg x 10
Shoulder press cable matrix machine
Neutral grip
50kg x 18
59kg x 16
59kg x 13
59kg x 12
Alternating Dumbbell front raises
12.5kg x 15
15kg x 15
15kg x 13
Single arm side lateral raises cable
7.5kg x 10
7.5kg x 10
7.5kg x 12
7.5kg x 9
Upright rows smith machine
60kg x 8
40kg x 9
40kg x 8
40kg x 7
Shoulder shrugs smith machine
Bar Behind back
80kg x 20
80kg x 15
Bar Infront of body
80kg x 13
80kg x 12
Seated rear delt fly matrix machine
45kg x 19
73kg x 14
79kg x 12
79kg x 9
LevButlerov
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You're putting strong volume into shoulders but upright rows you can cut to 3 sets and swap 1st set to a bigger 15-20 rep set @Trenhead3cc
Solid workout. Keen for ur blast phase
Yeah will do. I looked at my last workout and it had 30kg. I was confused and put 30 each side. So 1st set was a struggle haha
Thanks bro. Keen as aswell.Solid workout. Keen for ur blast phase
Leg training
Not feeling the best this morning - trained in my hoodie to sweat it out abit
In 555am
Out 650am
Treadmill 15min power walk 15degreee incline
Pendulum squat machine free weight (strength factor)
40kg x 14
80kg x 10
80kg x 10
Single leg - alternating Hammer strength iso lateral leg press, free weight loaded
50kg x 14
70kg x 12
70kg x 10
70kg x 9
Prone leg hamstring curl
36kg x 16
54kg x 11
54kg x 10
54kg x 8
Leg extension - precor
59kg x 14
73kg x 13
93kg x 11
100kg x 9
Standing Calf raises
105kg x 26
105kg x 20
105kg x 16
105kg x 14
Not feeling the best this morning - trained in my hoodie to sweat it out abit
In 555am
Out 650am
Treadmill 15min power walk 15degreee incline
Pendulum squat machine free weight (strength factor)
40kg x 14
80kg x 10
80kg x 10
Single leg - alternating Hammer strength iso lateral leg press, free weight loaded
50kg x 14
70kg x 12
70kg x 10
70kg x 9
Prone leg hamstring curl
36kg x 16
54kg x 11
54kg x 10
54kg x 8
Leg extension - precor
59kg x 14
73kg x 13
93kg x 11
100kg x 9
Standing Calf raises
105kg x 26
105kg x 20
105kg x 16
105kg x 14
LevButlerov
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Up the Vit C for a day or two
the meal isn't that bad I do see some greens in there lol
@Trenhead3cc Awesome work right here!
Chest training
In 605am
Out 700am
Flat bench free weight
60kg x 20
100kg x 13
100kg x 8
60kg x 17
Incline press hammer strength
60kg x 16
80kg x 12
80kg x 10
80kg x 10
Incline cable press vbar close grip
21.25kg x 14
28.75kg x 10
28.75kg x 9
28.75kg x 8
Decline cable press weight is per arm
16.25kg x 16
21.25kg x 14
21.25kg x 10
21.25kg x 10
Incline cable front raises palms up (per arm)
Bayesian stance - weights staring behind
11.25kg x 12
11.25kg x 8
11.25kg x 8
11.25kg x 7
Cable fly mid-standard each arm
22.5kg x 12
22.5kg x 9
17.5kg x 12
17.5kg x 10
In 605am
Out 700am
Flat bench free weight
60kg x 20
100kg x 13
100kg x 8
60kg x 17
Incline press hammer strength
60kg x 16
80kg x 12
80kg x 10
80kg x 10
Incline cable press vbar close grip
21.25kg x 14
28.75kg x 10
28.75kg x 9
28.75kg x 8
Decline cable press weight is per arm
16.25kg x 16
21.25kg x 14
21.25kg x 10
21.25kg x 10
Incline cable front raises palms up (per arm)
Bayesian stance - weights staring behind
11.25kg x 12
11.25kg x 8
11.25kg x 8
11.25kg x 7
Cable fly mid-standard each arm
22.5kg x 12
22.5kg x 9
17.5kg x 12
17.5kg x 10
This is my current physique having been on TRT for a bit was 175mg per week, but reduced it to 125mg per week.
Using this as the base/before photo as I’m about 1 week away from lifting off with @BigBoyLabs letttttssss goooooo
Using this as the base/before photo as I’m about 1 week away from lifting off with @BigBoyLabs letttttssss goooooo
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Hell yehhhh brother
Still got that session in though. Good job man. Hope you are feeling better.
LevButlerov
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@Trenhead3cc you look amazing WOW
you are making huge changes for such a small dose of gearthe food and training paying off big man
Thanks bro, Keen to see where this cycle takes me. Currently at 95.5kg at the moment@Trenhead3cc you look amazing WOW
the food and training paying off big man
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Mee too broKeen for ur blast bro!!!
LFG!!
@Trenhead3cc Amazing update bro.....looking solid.........
