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Approved Log Pre-First Cycle Log

the problem with Snickers is it's all sugar it doesn't even have real chocolate
 
FRIDAY ALL BODY DAY.

Another big day at work where my prepared meals left me hungry.


Hit all my prescribed rehab exercises today.

Calories 3636
Weight 76.2kg

Breakfast was oats
Lunch was pasta.
mid morning snack was tuna, eggs, less rice than last time, and some kimchi and pea's.
was a bit hungry after that at lunch time, and facing another 5 hours on a jackhammer I grabbed a chocolate bar - but I think when you do 20,000 steps and hard labour all day you can probably handle the occasional junk. Next week I'm preparing bigger meals.
Dinner, ran out of chicken curry - ended up having a wagyu beef burger with eggs and bacon.
yogurt and berries for desert

I have marginally reduced carbs lately, Went from 200g of jasmine rice per meal to 150g, and have added 2 eggs to each meal. Shooting for 200g+ at the moment.

im aware that on gear: it'll probably have to be 250g + right?

Sleep quality this week has been amazing. Last week I had a full week of shit sleep, 6 days in a row of awful sleep. this week Im booking consistent 8.5+ hours a night, and getting up naturally. I feel so good I can almost see through walls and levitate.

Training: Bit sore, did some higher volume shit today.

DB front raises palm up - 3 sets 2kg 13 reps
Cable side laterals: 4.5kg 20 reps - 6kg x 13 reps, 13 reps
Bench press: 40kg x 20, 15, 15
Seated military press: 25kg x10, 10,12
Standing cable rows: 36 kg x 12, 12,11
Leg extn: 36kg x 10,10,11
Barbell squat: 60kg x 10,10,14
Single leg squat decline: 10kg x 10,12,15

Today's focus was purely on rehab. I have a torn labrum in my shoulder, and my knees are a bit fucked from a poorly executed ultra marathon training prep last year. So lighter weight, focusing on ROM and the squeeze, building up stability in shoulders and knees. It is working. and feeling good. I'll never be putting up big numbers on the bench or shoulders - that's okay. I don't care about lifting big, just wanna look like I lift big.
 

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the problem with Snickers is it's all sugar it doesn't even have real chocolate
valid.

But I was hungry, and it was available.
Bros when you get in your 30s your wife might kick your ass if you're not producing sperm
I'm tryna be a dad before 30. Don't wanna be the oldest dad in the playground you know?
 
FRIDAY ALL BODY DAY.

Another big day at work where my prepared meals left me hungry.


Hit all my prescribed rehab exercises today.

Calories 3636
Weight 76.2kg

Breakfast was oats
Lunch was pasta.
mid morning snack was tuna, eggs, less rice than last time, and some kimchi and pea's.
was a bit hungry after that at lunch time, and facing another 5 hours on a jackhammer I grabbed a chocolate bar - but I think when you do 20,000 steps and hard labour all day you can probably handle the occasional junk. Next week I'm preparing bigger meals.
Dinner, ran out of chicken curry - ended up having a wagyu beef burger with eggs and bacon.
yogurt and berries for desert

I have marginally reduced carbs lately, Went from 200g of jasmine rice per meal to 150g, and have added 2 eggs to each meal. Shooting for 200g+ at the moment.

im aware that on gear: it'll probably have to be 250g + right?

Sleep quality this week has been amazing. Last week I had a full week of shit sleep, 6 days in a row of awful sleep. this week Im booking consistent 8.5+ hours a night, and getting up naturally. I feel so good I can almost see through walls and levitate.

Training: Bit sore, did some higher volume shit today.

DB front raises palm up - 3 sets 2kg 13 reps
Cable side laterals: 4.5kg 20 reps - 6kg x 13 reps, 13 reps
Bench press: 40kg x 20, 15, 15
Seated military press: 25kg x10, 10,12
Standing cable rows: 36 kg x 12, 12,11
Leg extn: 36kg x 10,10,11
Barbell squat: 60kg x 10,10,14
Single leg squat decline: 10kg x 10,12,15

Today's focus was purely on rehab. I have a torn labrum in my shoulder, and my knees are a bit fucked from a poorly executed ultra marathon training prep last year. So lighter weight, focusing on ROM and the squeeze, building up stability in shoulders and knees. It is working. and feeling good. I'll never be putting up big numbers on the bench or shoulders - that's okay. I don't care about lifting big, just wanna look like I lift big.
@jackyboy12 good sleep is on point

dropping carbs is better you keep them low but up the protein , 250p/200c max but 150 best

btw you look great in the picture NICE arms PUMPED and large

valid.

But I was hungry, and it was available.

I'm tryna be a dad before 30. Don't wanna be the oldest dad in the playground you know?
100% you will be a dad we will help you bro
 
Wednesday rest day - did yoga before work and after work.

Legs unbelievably sore. had some good sleep last night.

Body is just sore.

A combination of work and going hard at gym has just put my body in a flogged state. I wake up sorer every day and cumulatively more fatigued as the week goes on.

This is why I've been considering steroids over the last year.

I like to think I do all the right stuff. I get 8-9 hours sleep very night, I eat well ( yeah I like an ice cream, but I doubt that's why I'm sore all the time), I train, I don't drink or take drugs. and yet every day Just so sore, and not recovered.

I'd love to be able to go hard and gym work harder at work, and get up the next day and do it all over again harder than last time.

Todays weight was 76.2kg again.

kept calories at 3400-3500 ish.

Same foods as the last few days, upped the vegetable portion in my meals. Removed ice cream and exchanged that for a little more dietary fat through the day, and a small portion of choc after lunch and dinner.

Feel very hungry. If you did formwork all day you'd be hungry too lol
@jackyboy12 Good detailed updates.......
 
Thursday

Weight 76.2kg
Calories 3550 - increased today.
Trained all body today.
20k steps at work. spent 8 hours on a jackhammer lol. so hungry.

Was quite sore at the gym today

Made a minor reduction in carbs, increased protein, mainly by having extra tuna can and a couple more eggs.

Added some more veggies to bulk up my meals.

had a cheeky snickers at work but have replaced my ice cream with greek yogurt and berries - Hopefully this will please the fruit and veggies brigade lol

Have introduced some low rep strength training for my bench press.

I'm on board with the idea of high rep shit for hypertrophy.

BUT, my bench is embarrassingly low. So under advice from my physio, I have started doing twice a week 3 sets of 5.

Today I hit a bench PR of 60kg for 3 lol. I'm chuffed, but It's hard seeing 14 year olds smash that lol, so I will stick with a 'strength' bias approach to my bench press training just until I can comfortably bench a decent amount of weight. those tendons take time to grow stronger lol.

Muscle were quite sore today, aside from the bench, I felt overall performance wasn't so great. I always get good muscle contractions and complete the reps with great ROM and focus on really squeezing the weight. I don't train heavy as you all know, but I surely get good reps.


Cycle idea: planning on doing 500mg of test e for 12 weeks.

Im going to get some blood work done.

I need some pointers on how to maintain fertility while on gear - what's the protocol?

I definitely wanna have kids one day lol
Nice work
 
@jackyboy12 good sleep is on point

dropping carbs is better you keep them low but up the protein , 250p/200c max but 150 best

btw you look great in the picture NICE arms PUMPED and large


100% you will be a dad we will help you bro
not sure if 200carbs is a good idea.

That would mean my fat would be super high, which wouldn't be voluminous enough to keep my belly full. As fats are more calorie dense.


I might also struggle with the step counts and the workouts on low carb.

Aren't carbs good for growth?
 
SATURDAY ACTIVE DAY OFF: Weight 76,8kg - high salt from yesterday's burger has caused water weight.

Trained ARMS & ABS, SPIN CLASS and a short RUN - Big day of activity!

diet was a fun one today. calories were 3700+

Attended Australian fitness expo so had a few samples of protein bars, yogurts and protein shakes.

Had a cheat meal for dinner. Big day of activity today so I decided to align my cheat meal with the high calorie output. Once or twice a week I like to have a meal of some bullshit/go out with gf for dinner or something like that.

I try to keep the rest of the day on point.

Training:
45 min spin class
3 sets to failure of ab roller
3 sets of chin ups - 9, 7, 8 reps
DB hammer curls - 9kg x 10, 10, 15k
DB pullovers: 17.5kg 10, 10, 15
DB One arm tricep extension: 10kg x 10,9,9 reps
Some forearm wrist curls bb: 20kg to failure twice

Breakfast: bacon and egg bagel and a Rice Krispie treat pre workout
Smoko: rice Krispie treat pre workout 2 cans of tuna 2 eggs rice and Kim chi post spin class
LUNCH: Beef pasta with capsicum and mushrooms
SNACKS: a little bit of about 123123 sample protein bars, a protein yogurt, protein water, greek yogurt with strawberries and blueberries for desert
Dinner: fried chicken thigh cutlet and chips. I will not be hearing out any comments regarding this. It's trash, it's bad for you, but good for the soul - and that's why It's found its way into my diet one day this week lol

training felt good this week.

Going hard on veggies and fruit lately. not sure if I can feel any difference. Definitely bulks up the volume of the meals but feel wise no difference.
 

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SATURDAY ACTIVE DAY OFF: Weight 76,8kg - high salt from yesterday's burger has caused water weight.

Trained ARMS & ABS, SPIN CLASS and a short RUN - Big day of activity!

diet was a fun one today. calories were 3700+

Attended Australian fitness expo so had a few samples of protein bars, yogurts and protein shakes.

Had a cheat meal for dinner. Big day of activity today so I decided to align my cheat meal with the high calorie output. Once or twice a week I like to have a meal of some bullshit/go out with gf for dinner or something like that.

I try to keep the rest of the day on point.

Training:
45 min spin class
3 sets to failure of ab roller
3 sets of chin ups - 9, 7, 8 reps
DB hammer curls - 9kg x 10, 10, 15k
DB pullovers: 17.5kg 10, 10, 15
DB One arm tricep extension: 10kg x 10,9,9 reps
Some forearm wrist curls bb: 20kg to failure twice

Breakfast: bacon and egg bagel and a Rice Krispie treat pre workout
Smoko: rice Krispie treat pre workout 2 cans of tuna 2 eggs rice and Kim chi post spin class
LUNCH: Beef pasta with capsicum and mushrooms
SNACKS: a little bit of about 123123 sample protein bars, a protein yogurt, protein water, greek yogurt with strawberries and blueberries for desert
Dinner: fried chicken thigh cutlet and chips. I will not be hearing out any comments regarding this. It's trash, it's bad for you, but good for the soul - and that's why It's found its way into my diet one day this week lol

training felt good this week.

Going hard on veggies and fruit lately. not sure if I can feel any difference. Definitely bulks up the volume of the meals but feel wise no difference.
@jackyboy12 meals are clean love it push it to the LIMIT bro
you are on top of it
 
definitely keep track of your fertility then
 
being a dad is wonderful. you should do it
 
I would get your fertility done definitely as soon as possible so you can see where it's at
 
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