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Approved Log Pre-First Cycle Log

REST DAY
Weight: 75.7kg back to where I was before the weekend.

Did some yoga and stretching today. Sore as hell. legs are killing. Slept quite poorly the last few days

3200 calories
Breaky: egg and bacon bagel 715 calories
SMOKO's: Tuna sandwich, and tuna rice kimchi = 557
LUNCH: beef pasta
Dinner: Chicken curry and rice - with peas lol
Desert/crap: A little ice cream and some chocolate 613 calories.

Thinking of doing a cycle of test.
 

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Hello Bros here is my pre cycle log.

I am 27 years old 181cm and 75kg or 5'11 and 165lbs and work construction (formwork!)

I have been training for 10 years, but only consistently and properly for last 3 years.

I am somewhat of a hybrid athlete, over the last 3 years I have maintained some weight training alongside training for over 7 marathons and ultramarathons. When I am not in a marathon training block, I usually focus more on my bodybuilding, and will run only a couple hours a week. When I am marathon running, I body build 2-3 hours a week, and run fucking heaps.

At the moment, I am rehabbing my knees, they are a bit worn out - and as such I am only running 5km per week, and doing spin classes with old ladies on the weekend to keep my cardio up. I am also doing physio for my right hand shoulder, which has a small labrum tear - I do prescribed exercises for my shoulders, weight isn't super high, but I really slow down the reps and I get a great squeeze.

Current training:

Upper, Lower, all body and an all body rehab day. My focus this year is to get bigger, try and rest around 80kg lean, or get 75 sliced. I might train for a run at some point this year. Not sure yet.

I weight train on Monday, Tuesday, Thursday and Friday. Wednesday Is a yoga day, Saturday is a spin class with the old girls lol and Sunday is just yoga and walking. I will usually fit two runs in per week on Tuesday and friday.

Diet: Currently mild surplus on 3200-3400 calories (3400 if I'm at work, otherwise 3200) and about 180g-200g of protein a day - the rest goes to carbs and probably 70-100g of fat a day. I track and weight everything on my fitness pal. This puts me on track to gain about half a pound a week.

Supplements:

Zinc, magnesium, 5000 iu vitamins D's, ashwaghanda, melatonin, 4 fish oils, a multi, and finasteride for the hair lols.

I train before work in the morning, I don't take caffeine Preworkout supplements, just a little bit of non stim beta alanine.

I average 8-8.5 hours of sleep every night.

Thinking about jumping on the secret sauce, as I really enjoy what I do, but would love to recover better. I am worn out with my current workload, and would like to add more shit. I just wake up sore and am tired often. I'd love to pick up more gym time, or maybe a bit of martial arts a couple days a week. Just wanna feel super amazing. I wanna be able to smash work and then smash gym, wake up feeling great and smash it all over again. I fucked around the first 7 years of my training and am playing catch up. Yeah you can do well natty, and I have long ways to go before hitting my limits, If I did what I do now back then, I reckon I'd be alright, but I didn't.

I like how I look too, I've got reverse body dysmorphia. Even though I'm ultra skinny I reckon I look like a champion lol, but would like to be bit bigger and stronger.

also, want to keep my fertility, I kinda wanna shoot a few live ones out in about 2-3 years, but also be jacked as fuck while still young.

pic is me this Thursday PRE easter weekend of mass easter egg inhalation.

What else should I include bros?
btr do really good PCT bro
 
REST DAY
Weight: 75.7kg back to where I was before the weekend.

Did some yoga and stretching today. Sore as hell. legs are killing. Slept quite poorly the last few days

3200 calories
Breaky: egg and bacon bagel 715 calories
SMOKO's: Tuna sandwich, and tuna rice kimchi = 557
LUNCH: beef pasta
Dinner: Chicken curry and rice - with peas lol
Desert/crap: A little ice cream and some chocolate 613 calories.

Thinking of doing a cycle of test.
@jackyboy12 meal pics looking amazing I like that

be careful with too much tuna heavy metals
you thinking of doing test? what will be your goal recomp?

also hows the training? cardio?
 
What happened to the knees to be rehabbed
I was training for an ultra marathon, I increased my weekly mileage too fast, stuck it out to the end of the program despite soreness. and now they're just a bit sore and achey when I train and running doesn't make them feel so good.

Physio has me on 'NO running' atm and some quad exercises.

I'm prescribed 2 'rehab' runs a week, which is like a run/walk interval thing
 
@jackyboy12 meal pics looking amazing I like that

be careful with too much tuna heavy metals
you thinking of doing test? what will be your goal recomp?

also hows the training? cardio?
Yeah a little bit of test. Just want to put on as much size as possible over the next 3-4 months.

I'd like to be 80kg lean one day though.

I do two 3km runs a week and a 45 min spin class once a week.

When I go to work I regularly book in 15,000+ steps a day.
 
ALL BODY DAY:

Weight 76.4kg

legs Sore as hell today, legs were very sore. Back to work today. Trained before work.

Hit some higher volume sets.

Incline DB SHRUGS:
3 sets: 17.5kg x 20 reps

Cable seated row:
34.5kg x 25
47.5 x 7
45 x 7

One arm DB curl
9kg x 15
9kg x 10
9kx x 10

Bench press:
40kg x 16
40 x 14
40 x 12

box Squats: (Physio prescribed) not a huge fan of these, struggle to get low due to ankles feeling like they're twisting.
40kg x 12
60kg x 10
60x 10

leg extension:
32 x 12
36 x 10
32 x 15

Plate press: Physio prescribed these
3 sets 20kg x 10

DB front raise: physio prescibed, usually do 1-2kg for 15 reps 3 sets for warm up.

Don't think I trained as hard as the other day due to being a bit fatigued.

Step count was 20,000 today. Appetite through the roof

3400 calories:

breaky: oats 853 cals
SMOKO: Tuna rice Kim chi and egg 519 cals
LUNCH: beef pasta 692 cals
dinner: chicken curry and rice and some eggs 812 Cals
Soulfood: Ice cream and easter eggs 535 calories
 

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Yeah a little bit of test. Just want to put on as much size as possible over the next 3-4 months.

I'd like to be 80kg lean one day though.

I do two 3km runs a week and a 45 min spin class once a week.

When I go to work I regularly book in 15,000+ steps a day.
ALL BODY DAY:

Weight 76.4kg

legs Sore as hell today, legs were very sore. Back to work today. Trained before work.

Hit some higher volume sets.

Incline DB SHRUGS:
3 sets: 17.5kg x 20 reps

Cable seated row:
34.5kg x 25
47.5 x 7
45 x 7

One arm DB curl
9kg x 15
9kg x 10
9kx x 10

Bench press:
40kg x 16
40 x 14
40 x 12

box Squats: (Physio prescribed) not a huge fan of these, struggle to get low due to ankles feeling like they're twisting.
40kg x 12
60kg x 10
60x 10

leg extension:
32 x 12
36 x 10
32 x 15

Plate press: Physio prescribed these
3 sets 20kg x 10

DB front raise: physio prescibed, usually do 1-2kg for 15 reps 3 sets for warm up.

Don't think I trained as hard as the other day due to being a bit fatigued.

Step count was 20,000 today. Appetite through the roof

3400 calories:

breaky: oats 853 cals
SMOKO: Tuna rice Kim chi and egg 519 cals
LUNCH: beef pasta 692 cals
dinner: chicken curry and rice and some eggs 812 Cals
Soulfood: Ice cream and easter eggs 535 calories
@jackyboy12 thats pretty good on the diet
hard to say because ice cream

lets see your diet today on a normal day

the training hardcore DO IT more and share
 
I like the amount of volume you're doing it's perfect
 
nice job you're doing some strong weight there
 
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