Week 5
Key Updates:
Still Traveling for Work: Kept up all training sessions despite moving between cities
Diet: High-calorie, not the cleanest but fueling strength gains
Bodyweight: Now 103kg (+2kg this week, +5kg total from start)
Strength Gains: +12-18% from the start of the log—weights feel light
Side Effects: None significant Tren aggression still controlled, sleep solid
Recovery: Zero soreness, muscles look and feel fuller than ever
Day 29 (Injection 9)
Training (Local Gym in New City):
• Push Day (Power Focused):
• Flat Bench Press: 155kg for 3 sets of 8 reps (+18%)
• Incline Barbell Press: 110kg for 3 sets of 10 reps
• Hammer Strength Chest Press: 3 sets of 12 reps
• Arnold Press: 35kg dumbbells for 3 sets of 12 reps
• Cable Lateral Raises: 3 sets of 15 reps
• Close-Grip Bench Press: 110kg for 3 sets of 10 reps
• Overhead Triceps Extensions: 3 sets of 15 reps
Diet (On the Road):
• Meal 1 (Buffet): Scrambled eggs, turkey bacon, whole wheat toast, avocado, coffee
• Meal 2: Whey shake, almonds
• Meal 3 (Restaurant): Grilled salmon, quinoa, asparagus
• Meal 4: Greek yogurt with granola and honey
• Meal 5 (Room Service): Ribeye steak, mashed potatoes, roasted vegetables
Macros: Protein: 270g / Carbs: 370g / Fats: 110g (~3,700 kcal, keeping calories up)
Notes: Bench is absolutely flying, pump is insane. Body feels like a machine.
Day 30
Training (Hotel Gym):
• Pull Day (Back & Arms Focused):
• Rack Pulls: 230kg for 3 sets of 6 reps (+18%)
• Weighted Pull-Ups: +30kg for 3 sets of 8 reps
• Seal Rows: 90kg for 3 sets of 12 reps
• Lat Pulldown (Wide Grip): 3 sets of 12 reps
• Dumbbell Face Pulls: 3 sets of 15 reps
• Trap Bar Shrugs: 180kg for 3 sets of 15 reps
• Preacher Curls: 3 sets of 12 reps
Diet (Hotel Food & Snacks):
• Meal 1 (Buffet): Omelette, smoked salmon, wholegrain toast, fruit, coffee
• Meal 2: Whey shake, cashews
• Meal 3 (Room Service): Bison burger (no bun), sweet potato fries, side salad
• Meal 4: Protein bar, banana
• Meal 5 (Room Service): Chicken breast, jasmine rice, steamed green beans
Macros: Protein: 260g / Carbs: 360g / Fats: 100g (~3,600 kcal)
Notes: Strength is just stupid now—feels like I could pull a truck.
Day 31 (Rest Day, Light Mobility & Cardio)
Training:
• Mobility & Core Work:
• Hanging leg raises: 3 sets of 12
• Ab rollouts: 3 sets of 15
• Hip flexor and hamstring mobility drills
• Light elliptical for 20 min
Diet (Casual Meals on the Go):
• Meal 1 (Buffet): Scrambled eggs, smoked salmon, whole wheat toast, fruit
• Meal 2: Whey shake, mixed nuts
• Meal 3 (Restaurant): Grilled tuna, couscous, roasted veggies
• Meal 4: Cottage cheese, honey, and granola
• Meal 5 (Room Service): Lamb chops, mashed sweet potatoes, sautéed spinach
Macros: Protein: 250g / Carbs: 340g / Fats: 95g (~3,500 kcal)
Notes: Body feeling fuller and harder. Veins are popping everywhere.
Day 32 (Injection 10)
Training (Local Gym While Traveling):
• Leg Day (Brutal Volume & Heavy Squats):
• Squat: 190kg for 3 sets of 8 reps (+15%)
• Bulgarian Split Squats: 3 sets of 12 per leg
• Glute Ham Raises: 3 sets of 15 reps
• Standing Calf Raises: 3 sets of 20 reps
• Walking Lunges: 3 sets of 20 reps
Diet (Higher Carbs Today):
• Meal 1 (Buffet): Omelette, turkey sausage, oatmeal, banana, coffee
• Meal 2: Whey shake, walnuts
• Meal 3 (Restaurant): Sushi (tuna, salmon, avocado roll, miso soup)
• Meal 4: Hard-boiled eggs, cottage cheese, honey
• Meal 5 (Room Service): Chicken breast, roasted potatoes, sautéed zucchini
Macros: Protein: 265g / Carbs: 380g / Fats: 110g (~3,800 kcal)
Notes: Leg pump was painful—veins everywhere, legs looking massive.
Day 33
Training (Hotel Gym):
• Push Day (Higher Volume):
• Flat Bench Press: 160kg for 3 sets of 8 reps (+20%)
• Incline Dumbbell Press: 55kg dumbbells for 3 sets of 10 reps
• Cable Chest Flys: 3 sets of 15 reps
• Seated Shoulder Press Machine: 3 sets of 12 reps
• Dumbbell Front Raises: 3 sets of 12 reps
• Triceps Rope Pushdowns: 3 sets of 15 reps
• Tricep Dips: Bodyweight + 40kg for 3 sets of 10 reps
Diet (Mix of Hotel & Restaurant Food):
• Meal 1 (Buffet): Scrambled eggs, turkey bacon, whole wheat toast, fruit
• Meal 2: Whey shake, banana
• Meal 3 (Restaurant): Grilled swordfish, jasmine rice, sautéed mushrooms
• Meal 4: Cottage cheese, granola, honey
• Meal 5 (Room Service): Beef tenderloin, roasted vegetables, quinoa
Macros: Protein: 270g / Carbs: 370g / Fats: 105g (~3,700 kcal)
Notes: Bench is unreal, best pressing session of the cycle.
Overall Summary for Week 5:
• Weight: Now 103kg (+2kg this week, +5kg total from start)
• Strength: +12–18% across all lifts from start of log
• Diet: Still high-calorie but better variety, focusing on performance
• Training: PRs in every session, muscle fullness at all-time high
• Side Effects:
• None significant—mood, aggression, and sleep all stable
• Strength is absurd—weights are moving effortlessly
• Body feels and looks huge, vascularity still insane
Weight climbing, strength peaking, and looking better than ever. This cycle is delivering.
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