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Approved Log Powerlifting 2023-2024 cycle Log - Female

Kindafitkindafat

V.I.P.
EVO Logger
Strong Woman
BodyBuilder
Welcome to my 2023/2024 log
This will follow my journey to a powerlifting comp in Jan 2024 and a bodybuilding comp in July 2024.
Currently I’m just working on strength while putting on some tissue.

Current stats:
Female:28
Height: 5’7
Weight: 165
Neck: 14”
-Chest: 36.5”
-Waist: 35”
-Hips: 41”
-Thighs
-L: 36” -R: 26”
-Arms
-L: 13” -R: 13”

Previous cycles:
10weeks var 5mg with 10 weeks off
10weeks var 15mg 10 weeks off
12 weeks var 30mg 10 weeks off
AOR liver support, thyroid support
DHEA 20-50mg

Currently 6 weeks off of var
Started TB500 and BPC 157 today for a injured shoulder

Nutrition (repeats for a couple weeks then I change it up slightly)
Meal 1:
1/2cup egg whites, 2 eggs, 2 pieces sprouted bread, 4 slices turkey bacon. Sugar free ketchup
Meal 2: 1wrap, 4oz chicken, vegetables, 1/2avo
(Pre workout) Meal 3: 4oz ground turkey, 8oz rice, vegtables
Meal 4:
4oz chicken 4oz rice
Meal 5:30g protein shake, 300g almond milk, 4oz berries
Post workout: 30g protein shake, 100g cereal.

Current training powerlifting

Day 1

Squat 1.2.1. 4x5. 265-270Ibs
Paused 1/2rep (3secshin pause) 1.3.1 3x6 240-250Ibs
Pin good morning 4x8. 135-140Ibs
Hack squat 4x10. 290-305 Ibs
Day 2
Rest
Day 3
Bench press 1.2.1 4x4 140-150
Reverse band press 1.5.1 4x8. 150-160
Seal rows 4x10. 95-110
Floor press 3x8 120-130
Day 4
Rest
Day 5
Sumo deads. 4x4. 310-315
Conventional block pulls. 3x6. 265-275
Pin squats 1.2.1 3x6. 235-245
Day 6
Long pause spots press 3x6 115-125
Pulls ups. 3xAMRAP
Tricep push downs 4x12-15 85-95
Rolling tricep press. 3x10. 20-30
Dead bugs 3xAMRAP

IMG_4357.jpeg
 
Welcome to my 2023/2024 log
This will follow my journey to a powerlifting comp in Jan 2024 and a bodybuilding comp in July 2024.
Currently I’m just working on strength while putting on some tissue.

Current stats:
Female:28
Height: 5’7
Weight: 165
Neck: 14”
-Chest: 36.5”
-Waist: 35”
-Hips: 41”
-Thighs
-L: 36” -R: 26”
-Arms
-L: 13” -R: 13”

Previous cycles:
10weeks var 5mg with 10 weeks off
10weeks var 15mg 10 weeks off
12 weeks var 30mg 10 weeks off
AOR liver support, thyroid support
DHEA 20-50mg

Currently 6 weeks off of var
Started TB500 and BPC 157 today for a injured shoulder

Nutrition (repeats for a couple weeks then I change it up slightly)
Meal 1:
1/2cup egg whites, 2 eggs, 2 pieces sprouted bread, 4 slices turkey bacon. Sugar free ketchup
Meal 2: 1wrap, 4oz chicken, vegetables, 1/2avo
(Pre workout) Meal 3: 4oz ground turkey, 8oz rice, vegtables
Meal 4:
4oz chicken 4oz rice
Meal 5:30g protein shake, 300g almond milk, 4oz berries
Post workout: 30g protein shake, 100g cereal.

Current training powerlifting

Day 1

Squat 1.2.1. 4x5. 265-270Ibs
Paused 1/2rep (3secshin pause) 1.3.1 3x6 240-250Ibs
Pin good morning 4x8. 135-140Ibs
Hack squat 4x10. 290-305 Ibs
Day 2
Rest
Day 3
Bench press 1.2.1 4x4 140-150
Reverse band press 1.5.1 4x8. 150-160
Seal rows 4x10. 95-110
Floor press 3x8 120-130
Day 4
Rest
Day 5
Sumo deads. 4x4. 310-315
Conventional block pulls. 3x6. 265-275
Pin squats 1.2.1 3x6. 235-245
Day 6
Long pause spots press 3x6 115-125
Pulls ups. 3xAMRAP
Tricep push downs 4x12-15 85-95
Rolling tricep press. 3x10. 20-30
Dead bugs 3xAMRAP

View attachment 16059
Nice. This is gonna be a great log. Your diet and training are on point and body composition is in a great place. After shoulder is good are you planning another ped cycle? I know you were asking in your other thread.
I’ll be following.
 
Great start to this log. I really appreciate that. You put up picture too. This gives us an idea of where you're at now and where you will be heading.
 
Nice. This is gonna be a great log. Your diet and training are on point and body composition is in a great place. After shoulder is good are you planning another ped cycle? I know you were asking in your other thread.
I’ll be following.
Yup I plan on doing another cycle. Like I mentioned on the other thread Im really considering primo and Var. As I feel like i got no additional strength gains out of my last Var cycle. But I’m still thinking it over. I’ve never injected anything before so I’m just going to see how the peptides go as that is an injection.
 
Welcome to my 2023/2024 log
This will follow my journey to a powerlifting comp in Jan 2024 and a bodybuilding comp in July 2024.
Currently I’m just working on strength while putting on some tissue.

Current stats:
Female:28
Height: 5’7
Weight: 165
Neck: 14”
-Chest: 36.5”
-Waist: 35”
-Hips: 41”
-Thighs
-L: 36” -R: 26”
-Arms
-L: 13” -R: 13”

Previous cycles:
10weeks var 5mg with 10 weeks off
10weeks var 15mg 10 weeks off
12 weeks var 30mg 10 weeks off
AOR liver support, thyroid support
DHEA 20-50mg

Currently 6 weeks off of var
Started TB500 and BPC 157 today for a injured shoulder

Nutrition (repeats for a couple weeks then I change it up slightly)
Meal 1:
1/2cup egg whites, 2 eggs, 2 pieces sprouted bread, 4 slices turkey bacon. Sugar free ketchup
Meal 2: 1wrap, 4oz chicken, vegetables, 1/2avo
(Pre workout) Meal 3: 4oz ground turkey, 8oz rice, vegtables
Meal 4:
4oz chicken 4oz rice
Meal 5:30g protein shake, 300g almond milk, 4oz berries
Post workout: 30g protein shake, 100g cereal.

Current training powerlifting

Day 1

Squat 1.2.1. 4x5. 265-270Ibs
Paused 1/2rep (3secshin pause) 1.3.1 3x6 240-250Ibs
Pin good morning 4x8. 135-140Ibs
Hack squat 4x10. 290-305 Ibs
Day 2
Rest
Day 3
Bench press 1.2.1 4x4 140-150
Reverse band press 1.5.1 4x8. 150-160
Seal rows 4x10. 95-110
Floor press 3x8 120-130
Day 4
Rest
Day 5
Sumo deads. 4x4. 310-315
Conventional block pulls. 3x6. 265-275
Pin squats 1.2.1 3x6. 235-245
Day 6
Long pause spots press 3x6 115-125
Pulls ups. 3xAMRAP
Tricep push downs 4x12-15 85-95
Rolling tricep press. 3x10. 20-30
Dead bugs 3xAMRAP

View attachment 16059
@Kindafitkindafat thank you for starting this log, another amazing powerful woman , very happy to have you here :)

you look amazing, very good base, I can see by your legs you work hard on quads, strong legs 100%

a few things I see you are doing cereal post workout I suggest changing this to honey, its more natural

and the bpc/tb on the shoulder, tell us more about your injury and maybe a picture of the injured shoulder and how it feels

and the training, your training should be changing not the same in terms of weights so please keep that update

lastly cardio how much cardio are you doing? I dont see any, its a must especially for strong powerlifters
 
Good start. Your numbers are incredible. Any specific/measurable goals ?

Don't listen to @Eddie Haskell he's anti cereal.
Thanks! And right now my goals are all focused on strength numbers! Hopefully by the end of Jan I’m hitting a 390 or above squat, 180 bench and a 385-390 deadlift! After my powerlifting meet goals will switch to get ready for stage!
 
Good start. Your numbers are incredible. Any specific/measurable goals ?

Don't listen to @Eddie Haskell he's anti cereal.
Everyone needs cereal. Catalina Crunch and Cheerios are awesome with Fairlife Chocolate Protein Drink.
 
@Kindafitkindafat thank you for starting this log, another amazing powerful woman , very happy to have you here :)

you look amazing, very good base, I can see by your legs you work hard on quads, strong legs 100%

a few things I see you are doing cereal post workout I suggest changing this to honey, its more natural

and the bpc/tb on the shoulder, tell us more about your injury and maybe a picture of the injured shoulder and how it feels

and the training, your training should be changing not the same in terms of weights so please keep that update

lastly cardio how much cardio are you doing? I dont see any, its a must especially for strong powerlifters
I’ve never tried honey after a workout might switch it up.
Shoulder injury happened because of bench I’m pretty sure. It’s been bad for a couple years. I did the whole physio route, massage, accu, and chiro nothing has really helped. Ultra sound came back as mild left subacromial/subdeltoid bursitis and impingement. So no rotator cuff tears. I was told to rest it so took a few months off from benching, it felt great…. Started benching again and it immediately flared up. So im trying peptides out.
IMG_4402.jpeg

This was taken last weekend. After a round of shock wave and that seemed to help a lot but it’s still not 100%.
As for cardio I’ve been slacking lately. But it will be added back in this week at 20-30mins of treadmill walking at 10incline 3.5 speed.
 
sister lay off shoulder, especially militaries and inclines
flat bench light might be okay soon
 
It tastes really good but cereal has so much sugar and other processed crap that it just doesn't make any sense for athletes
 
Cardio is going to be necessary even as a powerlifter, you need a strong heart.
 
cereal must be an American thing. Nobody in my country, eats it.
 
Switch out the cereal for fruit and vegetables that would be the best thing.
 
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