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Approved Log Road to IFBB Training Cycle Log

Trenstacles

Trenstacles

V.I.P.
EVO Logger
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
 

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Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
welcome to the EVO family :D @Trenstacles Love this new log and love your size, really massive and good thick traps too!
@R.AP is an amazing coach you did right with him!

please keep sharing diet and training as you go :D

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Everything looks really well planned and set up, which is no suprise with your coach @R.AP is top tier!

Nice photos man really good size
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Fuckin right brother WELCOME TO EVO!!! You're a beast with a great physique and thick AF with vascularity! Great name too!!

I'm going to love this log!

I have questions already:
those front delts, how? :ROFLMAO:
those traps, how? :ROFLMAO:

Trenstacles said:
HGH


2.5iu Intramuscular


Pre-workout
Click to expand...
This is really interesting, can you elaborate on the strategy with this? I did GH IM to spike IGF-1 on a peptide mixing experiment but never thought of doing it pre workout.

One suggestion: I'm a bit of a "log format" nazi. Do you think you could reduce all the spacing and give certain areas titles and format it a bit for us? I don't always suggest this but with this one I want to absorb it all brother this is gonna be fun!
 
LevButlerov said:
welcome to the EVO family :D @Trenstacles Love this new log and love your size, really massive and good thick traps too!
@R.AP is an amazing coach you did right with him!

please keep sharing diet and training as you go :D

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc[/USER
[/QUOTE]
Click to expand...

HarleyGuy said:
Fuckin right brother WELCOME TO EVO!!! You're a beast with a great physique and thick AF with vascularity! Great name too!!

I'm going to love this log!

I have questions already:
those front delts, how? :ROFLMAO:
those traps, how? :ROFLMAO:


This is really interesting, can you elaborate on the strategy with this? I did GH IM to spike IGF-1 on a peptide mixing experiment but never thought of doing it pre workout.

One suggestion: I'm a bit of a "log format" nazi. Do you think you could reduce all the spacing and give certain areas titles and format it a bit for us? I don't always suggest this but with this one I want to absorb it all brother this is gonna be fun!
Click to expand...
100% bro sorry about that I’m still trying to figure out how to use this app next log will be a lot easier to understand 😂
 
HarleyGuy said:
Fuckin right brother WELCOME TO EVO!!! You're a beast with a great physique and thick AF with vascularity! Great name too!!

I'm going to love this log!

I have questions already:
those front delts, how? :ROFLMAO:
those traps, how? :ROFLMAO:


This is really interesting, can you elaborate on the strategy with this? I did GH IM to spike IGF-1 on a peptide mixing experiment but never thought of doing it pre workout.

One suggestion: I'm a bit of a "log format" nazi. Do you think you could reduce all the spacing and give certain areas titles and format it a bit for us? I don't always suggest this but with this one I want to absorb it all brother this is gonna be fun!
Click to expand...

Dreamer said:
Everything looks really well planned and set up, which is no suprise with your coach @R.AP is top tier!

Nice photos man really good size
Click to expand...
Thank you brother
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
@Trenstacles really good man. I like the little foods that you're adding into here. Good micronutrients and healthy options are always a plus.
 
Whoa whoa YouTubers are gonna get rich making up science about how to get delts like that lmao. I’d love to read anything you care to share about your background and lifestyle. Or did you just start lifting and magically sprout such a crazy physique? I can imagine getting some really pronounced smaller muscle groups from using a limited amount of equipment get the job done… or?
 
toddthelineman said:
Whoa whoa YouTubers are gonna get rich making up science about how to get delts like that lmao. I’d love to read anything you care to share about your background and lifestyle. Or did you just start lifting and magically sprout such a crazy physique? I can imagine getting some really pronounced smaller muscle groups from using a limited amount of equipment get the job done… or?
Click to expand...
Hey brother ahah nah I didn’t magically sprout unfortunately I’ve been training for about 4 years and I only just started growing about 5 months ago as soon as I signed up with @R.AP. I was overtraining way too much before I signed up with him I was doing like 30 sets on a muscle😂 I’m doing way less sets noe and finally growing. Now the front delts I have no fucking idea how it happen I just woke up one day and they were big 😂😂
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Bro, it's a heck of a supplement list you got. Really looking nice. You're going to see some good results if you stay consistent. @Trenstacles
 
LevButlerov said:
welcome to the EVO family :D @Trenstacles Love this new log and love your size, really massive and good thick traps too!
@R.AP is an amazing coach you did right with him!

please keep sharing diet and training as you go :D

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
Click to expand...
Brother 🤝 he is killing it!
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Ticking a lot of boxes here bro. We chat a lot of shit in the group chat of course but you're doing a killer job and I can't wait to see what sort of package we can bring to the stage this year.
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
You look like an absolute beast! @Trenstacles I'm really looking forward to seeing what you're capable of doing on this log. It's going to be epic.
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Progress shots look insane but by far my favorite part of this log is your name!! LOL

Bro A++++ for creativity. The funniest name out here for sure LOL.

I'm gonna crack up everytime I read your log for sure
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
@Trenstacles excellent job on this again. You took the time to post out your layout and that's very important. Rap is a great coach as well.
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Definitely looking super swole. It's really exciting to see you kick ass on this. We want to see you succeed. This is going to be epic. @Trenstacles
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
@Trenstacles nice start to the log. Welcome to evo. Let’s get it.
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
hello team 🔥
I’ve got some very exciting news…
I’ve now officially locked in a sponsorship with Shadow Labs 🖤⚗️💥
Just wanna say a massive thank you to Shadow Labs for this insane opportunity — it’s a straight-up dream come true.
This is gonna level up my comp plans big time this year… as we all know, this shit ain’t cheap.

Diet and training are still pretty much locked in the same groove as my last log — consistency is king right now.


Only real change this week: dropped calories a touch, mainly slashing some carbs. Scales decided to be a dick and creep up from 97.5 kg to 100 kg 😤 (water, glycogen, who knows — but we’re not panicking).


To keep things moving in the right direction, I’m rolling into a short mini health phase over the next 4–6 weeks. Goal is simple: let the body breathe, reset, recover hard, and build a solid base before we flip the switch into full prep mode later this year.

Training split
Arms
Chest and shoulders
Hamstrings/bicep
Rest
Upper/triceps
Quads

Calories 3735
Protein 313
Carbs 460
Fat 64.5

Cycle and supps

• Test E: 600mg/week (EOD)
• EQ: 400mg/week (EOD)
• HGH: 5iu SubQ before bed
• HGH: 2.5iu IM pre-workout
• Novorapid Insulin: 5iu SubQ, 30 min pre-workout.
• L-Carnitine Injectable: 400mg pre-cardio or pre-workout.
• Retatrutide: 1mg/week (every 2 weeks)
Pills / Daily
• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily
@shadow labs
@Coach.R.A.P
 

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Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Hey mate, looking really good, particularly your back. Nice start to your log.

Can you share your typical training including exercises and weights used?
 
Trenstacles said:
hello team 🔥
I’ve got some very exciting news…
I’ve now officially locked in a sponsorship with Shadow Labs 🖤⚗️💥
Just wanna say a massive thank you to Shadow Labs for this insane opportunity — it’s a straight-up dream come true.
This is gonna level up my comp plans big time this year… as we all know, this shit ain’t cheap.

Diet and training are still pretty much locked in the same groove as my last log — consistency is king right now.


Only real change this week: dropped calories a touch, mainly slashing some carbs. Scales decided to be a dick and creep up from 97.5 kg to 100 kg 😤 (water, glycogen, who knows — but we’re not panicking).


To keep things moving in the right direction, I’m rolling into a short mini health phase over the next 4–6 weeks. Goal is simple: let the body breathe, reset, recover hard, and build a solid base before we flip the switch into full prep mode later this year.

Training split
Arms
Chest and shoulders
Hamstrings/bicep
Rest
Upper/triceps
Quads

Calories 3735
Protein 313
Carbs 460
Fat 64.5

Cycle and supps

• Test E: 600mg/week (EOD)
• EQ: 400mg/week (EOD)
• HGH: 5iu SubQ before bed
• HGH: 2.5iu IM pre-workout
• Novorapid Insulin: 5iu SubQ, 30 min pre-workout.
• L-Carnitine Injectable: 400mg pre-cardio or pre-workout.
• Retatrutide: 1mg/week (every 2 weeks)
Pills / Daily
• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily
@shadow labs
@Coach.R.A.P
Click to expand...
Congratulations :D you're looking good wide back @Trenstacles and happy about your coach @R.AP
please start throwing up more training info
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Welcome brother 🤝
Big unit already mate and going to look killer as you and my boy @R.AP continue to work the magic.

Excited to follow along bro and see how far you can take yourself.
Congratulations on the team up with @shadow labs 🔥🔥
 
Trenstacles said:
hello team 🔥
I’ve got some very exciting news…
I’ve now officially locked in a sponsorship with Shadow Labs 🖤⚗️💥
Just wanna say a massive thank you to Shadow Labs for this insane opportunity — it’s a straight-up dream come true.
This is gonna level up my comp plans big time this year… as we all know, this shit ain’t cheap.

Diet and training are still pretty much locked in the same groove as my last log — consistency is king right now.


Only real change this week: dropped calories a touch, mainly slashing some carbs. Scales decided to be a dick and creep up from 97.5 kg to 100 kg 😤 (water, glycogen, who knows — but we’re not panicking).


To keep things moving in the right direction, I’m rolling into a short mini health phase over the next 4–6 weeks. Goal is simple: let the body breathe, reset, recover hard, and build a solid base before we flip the switch into full prep mode later this year.

Training split
Arms
Chest and shoulders
Hamstrings/bicep
Rest
Upper/triceps
Quads

Calories 3735
Protein 313
Carbs 460
Fat 64.5

Cycle and supps

• Test E: 600mg/week (EOD)
• EQ: 400mg/week (EOD)
• HGH: 5iu SubQ before bed
• HGH: 2.5iu IM pre-workout
• Novorapid Insulin: 5iu SubQ, 30 min pre-workout.
• L-Carnitine Injectable: 400mg pre-cardio or pre-workout.
• Retatrutide: 1mg/week (every 2 weeks)
Pills / Daily
• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily
@shadow labs
@Coach.R.A.P
Click to expand...
Welcome to the team brother. Very excited to support ur journey. Lets make it big💪💪💪
 
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
 

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Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Animal bro. Nice work. Any changes this week, or things you've done consistently that help with the chest pump and stimulus?
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
massive day :D any big weights? I dont see weights there
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@Trenstacles good job on this update. Testosterone and equipoise together is really good and versatile. You get a lot of good benefits from those two.
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Keep up the good work buddy. This is a good layout. I like the daily supplements that you're taking. I've heard a lot of good things on magnesium and berberine together. @Trenstacles
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Good job on the cycle and supplements that you're putting together. @Trenstacles the growth hormone looks fantastic and the retatrutide at 1 mg every two weeks is a good option.
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@Trenstacles nice layout man. I like how you're mixing up the growth hormone and insulin and then you're doing the retatrutide on top of it. Really good stack that you put together
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Bros, nice lay out on the supplements. I like how you're getting in your zinc; that's very good for you. Nice shout out on the cycle and supplements. Equipoise and Test E, some of my favorite. @Trenstacles
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@Trenstacles Push/Pull days are some of my favourite days!
 
Trenstacles said:
Push/Pull hybrid – Chest / Shoulders / Triceps / Back focus

Time in gym: ~75 min

Mood/energy: Solid, felt strong after the first couple warm-ups, good pump today

Chest

• Pec Deck Flyes → 4 sets × 12–15
Felt the stretch really well today, kept constant tension, no swinging. Last set hit failure right at 15. Nice deep burn in the outer pecs.

• Incline Machine Press → 4 sets × 12–15
Went a bit heavier than last chest day on the first 2 sets, still got clean 13–14 reps. Dropped weight slightly on set 4 to grind out 15 full reps. Upper chest looking fuller already in the mirror post-workout.

Back (throwing in some pull volume even though it’s push-ish day)

• Cable Pull-overs (straight-arm) → 4 sets × 12–15
Really focused on the lats today, big stretch at the top, strong squeeze at the bottom. Felt them more than usual – good sign.

• T-Bar Row → 4 sets × 12
Kept strict form, no lower-back cheat. Mid-back and lats got fried, especially the last two sets where I had to rest-pause the last 3–4 reps. Grip was limiting factor by set 4.

Triceps

• Rope Pushdowns → 4 sets × 12–15
Elbows tucked, really focused on the contraction at the bottom. Last set was pure grind, got 15 but form started breaking at 13. Crazy outer-head pump.

• Skull Crushers (EZ-bar) → 4 sets × 12–15
Lying on flat bench, controlled negatives. Hit 15 clean on first 2 sets, then 13 and 12 on the last two as triceps were already smoked from pushdowns. Long head was screaming.

Shoulders

• Dumbbell Lateral Raises → 4 sets × 12–15
Strict partials at the end of each set for extra burn. Medial delts on fire, especially after the chest pressing. Best shoulder pump I’ve had in weeks.

• Shoulder Press (machine or seated DB) → 4 sets × 12–15
Went machine today for stability. First set felt heavy but got 14, then settled into 12–13 range. Front delts and triceps were both complaining by the end.

Quick notes / feel
• Overall very good session, everything in that 12–15 hypertrophy sweet spot.

• Pump was insane in chest, shoulders and triceps – vascularity was popping hard under the lights.

• Back work felt like a nice bonus, lats and mid-back got a decent hit without killing recovery for next pull day.

• No major pain, just normal delayed-onset soreness incoming tomorrow

• Nutrition felt on point coming in – probably why energy stayed high till the end.

Solid fucking session. Chest and shoulders looking thicker every week. Keep stacking.

Next chest/shoulder day: maybe swap incline machine for incline DB press and see how it feels.

Cycle and supps

• Test E: 600mg per week → every other day (EOD)

• EQ: 400mg per week → every other day (EOD)

• HGH: 5 IU under skin before bed + 2.5 IU in muscle before training

• Insulin (Novorapid): 5 IU under skin 30 min before workout

• Retatrutide: 1mg every 2 weeks

• L-Carnitine injectable: 400mg before cardio or workout

Daily Pills & Support

• Magnesium Glycinate: 250mg before bed

• Berberine: 1500mg total per day (with meals)

• Chromium Picolinate: 20–30mcg daily

• Astragalus: 1g daily

• Vitamin K2 + D3: daily (around 2000 IU D3)

• Zinc: 25mg daily
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@Trenstacles yes sir big dog! Got a awesome trading session in
 
RoySimpson said:
@Trenstacles Push/Pull days are some of my favourite days!
Click to expand...

Trenstacles said:
hello team 🔥
I’ve got some very exciting news…
I’ve now officially locked in a sponsorship with Shadow Labs 🖤⚗️💥
Just wanna say a massive thank you to Shadow Labs for this insane opportunity — it’s a straight-up dream come true.
This is gonna level up my comp plans big time this year… as we all know, this shit ain’t cheap.

Diet and training are still pretty much locked in the same groove as my last log — consistency is king right now.


Only real change this week: dropped calories a touch, mainly slashing some carbs. Scales decided to be a dick and creep up from 97.5 kg to 100 kg 😤 (water, glycogen, who knows — but we’re not panicking).


To keep things moving in the right direction, I’m rolling into a short mini health phase over the next 4–6 weeks. Goal is simple: let the body breathe, reset, recover hard, and build a solid base before we flip the switch into full prep mode later this year.

Training split
Arms
Chest and shoulders
Hamstrings/bicep
Rest
Upper/triceps
Quads

Calories 3735
Protein 313
Carbs 460
Fat 64.5

Cycle and supps

• Test E: 600mg/week (EOD)
• EQ: 400mg/week (EOD)
• HGH: 5iu SubQ before bed
• HGH: 2.5iu IM pre-workout
• Novorapid Insulin: 5iu SubQ, 30 min pre-workout.
• L-Carnitine Injectable: 400mg pre-cardio or pre-workout.
• Retatrutide: 1mg/week (every 2 weeks)
Pills / Daily
• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily
@shadow labs
@Coach.R.A.P
Click to expand...
Just another quick update on my progress and some pictures of the meals that’s in my meal plan that I forgot to upload the other day. Recently I had to switch my back day to an arm day because they are a weak point at the moment. I’m still training back but only doing about 3 exercises a week for it I just need my arms to catch up.

Fasted weight 99 kilos

Weekly Peds:

600 Testosterone enanthate @shadow labs
400 EQ
7.5 HGH
1mg reta Retatrutide
5iu slin pre training
5iu slin post training

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Arm workout

Ez bar curls
Set 1 25kg 15 reps
Set 2 30kg 15 reps
Set 35kg 14 reps
Set 4 40kg 12 reps

Skull crushers
Set 1 20kg 15 reps
Set2 30kg 15 reps
Set3 35kg 15 reps
Set4 40kg 10 reps

Preacher Bench concentration curls
Set1 20kg 15 reps
Set2 25kg14
Set3 25kg14
Set4 25kg 12 reps

Cable tricep cross extensions
Set1 10kg 15 reps
Set2 15kg 15 reps
Set3 20kg 11 reps
Set4 20kg 10 reps

Overhead cable extension
Set1 18kg 15 reps
Set2 27kg 15 reps
Set3 30kg 12 reps
Set4 30kg 12 reps

Built by @R.AP
Sponsored by shadowlabs
 

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Trenstacles said:
Just another quick update on my progress and some pictures of the meals that’s in my meal plan that I forgot to upload the other day. Recently I had to switch my back day to an arm day because they are a weak point at the moment. I’m still training back but only doing about 3 exercises a week for it I just need my arms to catch up.

Fasted weight 99 kilos

Weekly Peds:

600 Testosterone enanthate @shadow labs
400 EQ
7.5 HGH
1mg reta Retatrutide
5iu slin pre training
5iu slin post training

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Arm workout

Ez bar curls
Set 1 25kg 15 reps
Set 2 30kg 15 reps
Set 35kg 14 reps
Set 4 40kg 12 reps

Skull crushers
Set 1 20kg 15 reps
Set2 30kg 15 reps
Set3 35kg 15 reps
Set4 40kg 10 reps

Preacher Bench concentration curls
Set1 20kg 15 reps
Set2 25kg14
Set3 25kg14
Set4 25kg 12 reps

Cable tricep cross extensions
Set1 10kg 15 reps
Set2 15kg 15 reps
Set3 20kg 11 reps
Set4 20kg 10 reps

Overhead cable extension
Set1 18kg 15 reps
Set2 27kg 15 reps
Set3 30kg 12 reps
Set4 30kg 12 reps

Built by @R.AP
Sponsored by shadowlabs
Click to expand...
massive side chest pump :D wow!
 
Trenstacles said:
Just another quick update on my progress and some pictures of the meals that’s in my meal plan that I forgot to upload the other day. Recently I had to switch my back day to an arm day because they are a weak point at the moment. I’m still training back but only doing about 3 exercises a week for it I just need my arms to catch up.

Fasted weight 99 kilos

Weekly Peds:

600 Testosterone enanthate @shadow labs
400 EQ
7.5 HGH
1mg reta Retatrutide
5iu slin pre training
5iu slin post training

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Arm workout

Ez bar curls
Set 1 25kg 15 reps
Set 2 30kg 15 reps
Set 35kg 14 reps
Set 4 40kg 12 reps

Skull crushers
Set 1 20kg 15 reps
Set2 30kg 15 reps
Set3 35kg 15 reps
Set4 40kg 10 reps

Preacher Bench concentration curls
Set1 20kg 15 reps
Set2 25kg14
Set3 25kg14
Set4 25kg 12 reps

Cable tricep cross extensions
Set1 10kg 15 reps
Set2 15kg 15 reps
Set3 20kg 11 reps
Set4 20kg 10 reps

Overhead cable extension
Set1 18kg 15 reps
Set2 27kg 15 reps
Set3 30kg 12 reps
Set4 30kg 12 reps

Built by @R.AP
Sponsored by shadowlabs
Click to expand...
@Trenstacles training looks good......
 
Trenstacles said:
Today marks another solid step forward toward my goal of stepping on stage this year in the IFBB Season C, Light Heavyweight division.

Every meal, every session, and every decision right now has purpose. The structure is locked in, the diet is consistent, and the work is being done day in, day out—whether motivation is high or not. This prep isn’t about shortcuts or rushing the process. It’s about execution, discipline, and showing up when it counts.


Training intensity is where it needs to be, recovery is being respected, and body composition is steadily moving in the right direction. Strength is holding, fullness is improving, and conditioning is starting to take shape exactly as planned.

Stepping on stage this season isn’t just about competing—it’s about proving to myself that I followed through, stayed accountable, and earned my place under the lights. Light Heavyweight is competitive, but I’m building something that will stand confidently in that lineup.

This is only the beginning. Keep pushing. Stay locked in. Stage ready is coming.

Sourdough 2 slice, medium


348kcal


Egg whole raw 1 jumbo


93kcal


Egg white 150g


78kcal


Avocado 70g


112kcal


Spinach 30g


7kcal


Kiwi fruit raw 70g


43kcal


Whey Protein Scoop 1 Qty


122kcal

Main Meal 1 - Chicken and Rice


653/653kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Carrots 100g


41kcal


Pickles 50g


6kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Macadamias dry roasted with salt 10g


72kcal


Heart Salt 1g

Main Meal 2 - chicken mince and potatoes


567/567kcal


Chicken mince 180g


252kcal


Potatoes 220g


202kcal


Asparagus 100g


20kcal


Beetroot 100g


43kcal


Pineapple 100g


50kcal


Heart Salt 1g


Dinner - Kangaroo Steaks w/ Potatoes


785/783kcal


Rump steak 260g


315kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Green beans 100g


31kcal


15g Carbs worth of Sauce 1 Qty


60kcal


Classic sauerkraut by Saur Frau 50g


9kcal


Heart Salt 1g


Pre-workout


521/521kcal


Microwave perfect organic jasmine rice by Trader Joe’s 250g


370kcal


Banana 1 large


121kcal


Honey 10g


30kcal


Intra Workout Carbs


120/120kcal


Maltodextrin unflavoured by myprotein 30g


120kcal


Post workout CoR


378/378kcal


Rice flour white 70g


256kcal


Whey Protein Scoop 1 Qty


122kcal


Supplement and cycle


Test E


600mg/week


EOD


EQ


400mg/week


EOD


HGH


5iu SubQ


Before bed


HGH


2.5iu Intramuscular


Pre-workout


Novorapid Insulin


5iu SubQ


30 mins pre workout


Retatrutide


1mg/week


Bi-weekly


Injectable L-carnitine


400mg


Pre-cardio/pre-workout


Magnesium Glycinate


250mg


Before bed


Berberine


1500mg/daily


With meals


Chromium Picolinate


Daily


20 - 30mcg


Astragalus Extract


1g

Daily


K2 + D3


1000 - 2000iu D3 Equiv.


Daily


Zinc


25mg


Daily

Coached by @R.AP
Click to expand...
Looking awesome mate, will be following along coach @R.AP will get you where you need to be for sure
 
Trenstacles said:
Just another quick update on my progress and some pictures of the meals that’s in my meal plan that I forgot to upload the other day. Recently I had to switch my back day to an arm day because they are a weak point at the moment. I’m still training back but only doing about 3 exercises a week for it I just need my arms to catch up.

Fasted weight 99 kilos

Weekly Peds:

600 Testosterone enanthate @shadow labs
400 EQ
7.5 HGH
1mg reta Retatrutide
5iu slin pre training
5iu slin post training

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Arm workout

Ez bar curls
Set 1 25kg 15 reps
Set 2 30kg 15 reps
Set 35kg 14 reps
Set 4 40kg 12 reps

Skull crushers
Set 1 20kg 15 reps
Set2 30kg 15 reps
Set3 35kg 15 reps
Set4 40kg 10 reps

Preacher Bench concentration curls
Set1 20kg 15 reps
Set2 25kg14
Set3 25kg14
Set4 25kg 12 reps

Cable tricep cross extensions
Set1 10kg 15 reps
Set2 15kg 15 reps
Set3 20kg 11 reps
Set4 20kg 10 reps

Overhead cable extension
Set1 18kg 15 reps
Set2 27kg 15 reps
Set3 30kg 12 reps
Set4 30kg 12 reps

Built by @R.AP
Sponsored by shadowlabs
Click to expand...
Side chest looks great, food looking delicious
 
Trenstacles said:
Just another quick update on my progress and some pictures of the meals that’s in my meal plan that I forgot to upload the other day. Recently I had to switch my back day to an arm day because they are a weak point at the moment. I’m still training back but only doing about 3 exercises a week for it I just need my arms to catch up.

Fasted weight 99 kilos

Weekly Peds:

600 Testosterone enanthate @shadow labs
400 EQ
7.5 HGH
1mg reta Retatrutide
5iu slin pre training
5iu slin post training

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Arm workout

Ez bar curls
Set 1 25kg 15 reps
Set 2 30kg 15 reps
Set 35kg 14 reps
Set 4 40kg 12 reps

Skull crushers
Set 1 20kg 15 reps
Set2 30kg 15 reps
Set3 35kg 15 reps
Set4 40kg 10 reps

Preacher Bench concentration curls
Set1 20kg 15 reps
Set2 25kg14
Set3 25kg14
Set4 25kg 12 reps

Cable tricep cross extensions
Set1 10kg 15 reps
Set2 15kg 15 reps
Set3 20kg 11 reps
Set4 20kg 10 reps

Overhead cable extension
Set1 18kg 15 reps
Set2 27kg 15 reps
Set3 30kg 12 reps
Set4 30kg 12 reps

Built by @R.AP
Sponsored by shadowlabs
Click to expand...
Nice training, food looks great too, 400 eq is pretty bad for the hunger hey?
 
Trenstacles said:
Just another quick update on my progress and some pictures of the meals that’s in my meal plan that I forgot to upload the other day. Recently I had to switch my back day to an arm day because they are a weak point at the moment. I’m still training back but only doing about 3 exercises a week for it I just need my arms to catch up.

Fasted weight 99 kilos

Weekly Peds:

600 Testosterone enanthate @shadow labs
400 EQ
7.5 HGH
1mg reta Retatrutide
5iu slin pre training
5iu slin post training

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Arm workout

Ez bar curls
Set 1 25kg 15 reps
Set 2 30kg 15 reps
Set 35kg 14 reps
Set 4 40kg 12 reps

Skull crushers
Set 1 20kg 15 reps
Set2 30kg 15 reps
Set3 35kg 15 reps
Set4 40kg 10 reps

Preacher Bench concentration curls
Set1 20kg 15 reps
Set2 25kg14
Set3 25kg14
Set4 25kg 12 reps

Cable tricep cross extensions
Set1 10kg 15 reps
Set2 15kg 15 reps
Set3 20kg 11 reps
Set4 20kg 10 reps

Overhead cable extension
Set1 18kg 15 reps
Set2 27kg 15 reps
Set3 30kg 12 reps
Set4 30kg 12 reps

Built by @R.AP
Sponsored by shadowlabs
Click to expand...
Hello Evo family just wanted to post a quick update on my progress for the week and a workout I did today.

Fasted weight: 99.5
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 90 kg × 12 reps
• 90 kg × 10 reps pb

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 50 kg × 15 reps
• Set 3: 55 kg × 15 reps
• Set 4: 55 kg × 12 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 12 reps
• Set 3: 50 kg × 12 reps
• Set 4: 55 kg × 8 reps pb

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 10 kg × 18 reps
• Set 2: 12 kg × 18 reps
• Set 3: 15 kg × 11 reps
• Set 4: 15 kg × 10 reps
Notes:
Definitely getting stronger so glad I hit a couple of pb this workout. Body dysmorphia was hitting pretty hard today not gonna lie. Other than that tho training and nutrition is on point and can’t wait to prep for season c.


Built by @R.AP
Sponsord by @shadow labs
 

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Trenstacles said:
Hello Evo family just wanted to post a quick update on my progress for the week and a workout I did today.

Fasted weight: 99.5
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 90 kg × 12 reps
• 90 kg × 10 reps pb

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 50 kg × 15 reps
• Set 3: 55 kg × 15 reps
• Set 4: 55 kg × 12 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 12 reps
• Set 3: 50 kg × 12 reps
• Set 4: 55 kg × 8 reps pb

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 10 kg × 18 reps
• Set 2: 12 kg × 18 reps
• Set 3: 15 kg × 11 reps
• Set 4: 15 kg × 10 reps
Notes:
Definitely getting stronger so glad I hit a couple of pb this workout. Body dysmorphia was hitting pretty hard today not gonna lie. Other than that tho training and nutrition is on point and can’t wait to prep for season c.


Built by @R.AP
Sponsord by @shadow labs
Click to expand...
Body dysmorphia is something that never really goes away bro, but we can absolutely practice recognizing those internal voices/ self talk and responding to it better.

You look fantastic man, and getting strong is a good indicator that we're on the right path.

Keep doing what you're doing 🤝
 
Trenstacles said:
Hello Evo family just wanted to post a quick update on my progress for the week and a workout I did today.

Fasted weight: 99.5
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 90 kg × 12 reps
• 90 kg × 10 reps pb

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 50 kg × 15 reps
• Set 3: 55 kg × 15 reps
• Set 4: 55 kg × 12 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 12 reps
• Set 3: 50 kg × 12 reps
• Set 4: 55 kg × 8 reps pb

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 10 kg × 18 reps
• Set 2: 12 kg × 18 reps
• Set 3: 15 kg × 11 reps
• Set 4: 15 kg × 10 reps
Notes:
Definitely getting stronger so glad I hit a couple of pb this workout. Body dysmorphia was hitting pretty hard today not gonna lie. Other than that tho training and nutrition is on point and can’t wait to prep for season c.


Built by @R.AP
Sponsord by @shadow labs
Click to expand...
You look really good :D strong front double and really wide shoulders, love your arms @R.AP
you're putting in good volume work! perfect

and body dysmorphia we ALL have it, thats why we are here using steroids and building up :D BUT! thats not a bad thing, it can make us see our body wrong but it also drives us hard to become the best we can be. You have an amazing coach, perfect balance he's giving you, @R.AP
R.AP said:
Body dysmorphia is something that never really goes away bro, but we can absolutely practice recognizing those internal voices/ self talk and responding to it better.

You look fantastic man, and getting strong is a good indicator that we're on the right path.

Keep doing what you're doing 🤝
Click to expand...
well said :D @R.AP
 
LevButlerov said:
You look really good :D strong front double and really wide shoulders, love your arms @R.AP
you're putting in good volume work! perfect

and body dysmorphia we ALL have it, thats why we are here using steroids and building up :D BUT! thats not a bad thing, it can make us see our body wrong but it also drives us hard to become the best we can be. You have an amazing coach, perfect balance he's giving you, @R.AP

well said :D
Click to expand...
Your 100% correct my bro this sport is a mind fuck but we all gotta keep pushing.🤝
 
Trenstacles said:
Hello Evo family just wanted to post a quick update on my progress for the week and a workout I did today.

Fasted weight: 99.5
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 90 kg × 12 reps
• 90 kg × 10 reps pb

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 50 kg × 15 reps
• Set 3: 55 kg × 15 reps
• Set 4: 55 kg × 12 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 12 reps
• Set 3: 50 kg × 12 reps
• Set 4: 55 kg × 8 reps pb

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 10 kg × 18 reps
• Set 2: 12 kg × 18 reps
• Set 3: 15 kg × 11 reps
• Set 4: 15 kg × 10 reps
Notes:
Definitely getting stronger so glad I hit a couple of pb this workout. Body dysmorphia was hitting pretty hard today not gonna lie. Other than that tho training and nutrition is on point and can’t wait to prep for season c.


Built by @R.AP
Sponsord by @shadow labs
Click to expand...
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
 

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Trenstacles said:
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
Click to expand...
You look good, big arms wide shoulders :D good checking with us as well
start posing you'll do well @Trenstacles
i like your protein level nice to see 300 in


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Coolguy @Trenhead3cc @Kopite67
 
Trenstacles said:
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
Click to expand...
Great update brother. Look forward to following this journey 🩵
 
Trenstacles said:
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
Click to expand...
Looking very solid brother.💪💪
 
Trenstacles said:
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
Click to expand...
Well done bro, looking great. Always awesome to see the tape measure move, the hard work is paying off 💪 💪
 
Trenstacles said:
Hello Evo family just wanted to post a quick update on my progress for the week and a workout I did today.

Fasted weight: 99.5
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 90 kg × 12 reps
• 90 kg × 10 reps pb

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 50 kg × 15 reps
• Set 3: 55 kg × 15 reps
• Set 4: 55 kg × 12 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 12 reps
• Set 3: 50 kg × 12 reps
• Set 4: 55 kg × 8 reps pb

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 10 kg × 18 reps
• Set 2: 12 kg × 18 reps
• Set 3: 15 kg × 11 reps
• Set 4: 15 kg × 10 reps
Notes:
Definitely getting stronger so glad I hit a couple of pb this workout. Body dysmorphia was hitting pretty hard today not gonna lie. Other than that tho training and nutrition is on point and can’t wait to prep for season c.


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Trenstacles said:
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
Click to expand...
Nice workout mate. Meals looking good too.

Arms and shoulders looking really big in those photos!
 
Trenstacles said:
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
Click to expand...
Arms look really good to me bro.

What's carb sauce?
 
Trenstacles said:
Check in with @R.AP done and dusted🔥

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left38,Right38

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right41

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: chest measurements went up a few cm which I’m stoked about. The last couple of months I’m really focusing on that upper chest and trying to grow my arms a lot bigger as they are a weak point of mine. Posing lessons start with coach this week also.

Built by @R.AP 🔥
Sponsored by @shadow labs 🔥
Click to expand...
Afternoon lady’s and gents I hope everyone is having a good week and smashing there workouts in. Just a quick update on my progress for the week.

Fasted weight: 100.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 100kg × 12 reps Pb
• 100× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 10 reps
Notes: definitely stoked on hitting a Pb on chest today but I think I pushed a little to hard on it and every other exercise I just had no strength left for anymore PBs. Today was abit of a shit show with food and starting new work and trying to adjust to new hours. Also got some quick posing in yesterday which I’ll post below but I’m abit bloated in the photos cause I smashed a red rooster feed before I did em😅.
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Sponsored by @shadow labs
 

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Trenstacles said:
Afternoon lady’s and gents I hope everyone is having a good week and smashing there workouts in. Just a quick update on my progress for the week.

Fasted weight: 100.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 100kg × 12 reps Pb
• 100× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 10 reps
Notes: definitely stoked on hitting a Pb on chest today but I think I pushed a little to hard on it and every other exercise I just had no strength left for anymore PBs. Today was abit of a shit show with food and starting new work and trying to adjust to new hours. Also got some quick posing in yesterday which I’ll post below but I’m abit bloated in the photos cause I smashed a red rooster feed before I did em😅.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Excellent update brother. Love the volume that you have in your programming. Yeah totally look bloated there 🙄 Nice pics bro 🩵
 
Trenstacles said:
Afternoon lady’s and gents I hope everyone is having a good week and smashing there workouts in. Just a quick update on my progress for the week.

Fasted weight: 100.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 100kg × 12 reps Pb
• 100× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 10 reps
Notes: definitely stoked on hitting a Pb on chest today but I think I pushed a little to hard on it and every other exercise I just had no strength left for anymore PBs. Today was abit of a shit show with food and starting new work and trying to adjust to new hours. Also got some quick posing in yesterday which I’ll post below but I’m abit bloated in the photos cause I smashed a red rooster feed before I did em😅.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
PB on chest is good :D t bar rows you're doing well 50kgs! posing looks good arms thick and nice wide shoulders @Trenstacles


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
 
Trenstacles said:
Afternoon lady’s and gents I hope everyone is having a good week and smashing there workouts in. Just a quick update on my progress for the week.

Fasted weight: 100.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 100kg × 12 reps Pb
• 100× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 10 reps
Notes: definitely stoked on hitting a Pb on chest today but I think I pushed a little to hard on it and every other exercise I just had no strength left for anymore PBs. Today was abit of a shit show with food and starting new work and trying to adjust to new hours. Also got some quick posing in yesterday which I’ll post below but I’m abit bloated in the photos cause I smashed a red rooster feed before I did em😅.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Front shots are looking gnarly brother.
 
Trenstacles said:
Afternoon lady’s and gents I hope everyone is having a good week and smashing there workouts in. Just a quick update on my progress for the week.

Fasted weight: 100.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 100kg × 12 reps Pb
• 100× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 10 reps
Notes: definitely stoked on hitting a Pb on chest today but I think I pushed a little to hard on it and every other exercise I just had no strength left for anymore PBs. Today was abit of a shit show with food and starting new work and trying to adjust to new hours. Also got some quick posing in yesterday which I’ll post below but I’m abit bloated in the photos cause I smashed a red rooster feed before I did em😅.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Nice workout mate and good work on the machine incline PR!

Looking really good in those photos too!
 
Trenstacles said:
Afternoon lady’s and gents I hope everyone is having a good week and smashing there workouts in. Just a quick update on my progress for the week.

Fasted weight: 100.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 100kg × 12 reps Pb
• 100× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 10 reps
Notes: definitely stoked on hitting a Pb on chest today but I think I pushed a little to hard on it and every other exercise I just had no strength left for anymore PBs. Today was abit of a shit show with food and starting new work and trying to adjust to new hours. Also got some quick posing in yesterday which I’ll post below but I’m abit bloated in the photos cause I smashed a red rooster feed before I did em😅.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...

Trenstacles said:
Afternoon lady’s and gents I hope everyone is having a good week and smashing there workouts in. Just a quick update on my progress for the week.

Fasted weight: 100.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 55 kg × 12 reps

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 80 kg × 14 reps
• 80 kg × 15 reps
• 100kg × 12 reps Pb
• 100× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 50 kg × 13 reps

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 10 reps
Notes: definitely stoked on hitting a Pb on chest today but I think I pushed a little to hard on it and every other exercise I just had no strength left for anymore PBs. Today was abit of a shit show with food and starting new work and trying to adjust to new hours. Also got some quick posing in yesterday which I’ll post below but I’m abit bloated in the photos cause I smashed a red rooster feed before I did em😅.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

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Sponsored by @shadow labs
 

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Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

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Sponsored by @shadow labs
Click to expand...
Nice update brother 🩵
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
legs look amazing you're pumping it hard :D
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
More of an aside but why did you quote yourself not once but 3x?
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@trensacles steak, rice and beans is simple. but very healthy and very good. You don't have to complicate things. You're showing it.
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Really looking good on this. I like the set up of the pineapple, beetroot, and potato. It's a good little mix of food. @Trenstacles
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Really good work on this. The chicken breasts and pineapple are on point. @Trenstacles also I like the potatoes and I like that you're adding heart salt.
 
@Trenstacles I like how you lay out your daily supplements and your weight and your PEDs and then you also have your measurements out there. Let's see where you can be in three months from now and six months from now.
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Bros, nice mix on the food you're getting in some good carbs too. Rice, banana, and honey is pre-workout, not bad at all. @Trenstacles
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@Trenstacles hell yea man! My calves too forever to grow and still aren’t big by any means. Stubborn ass muscle lol
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@Trenstacles Log is on point! Food is looking dialed in right now!
 
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
Trenstacles said:
Hey evo fam hope everyone is doing well. Just an update on this week’s progress.

Fasted weight: 99.3
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...

slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40,Right40

Quads(cm):Left63,Right63

Glutes(cm):99

Waist(cm):89

Chest(cm):114

Bicep(cm):Left41,Right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g

Breakfast:
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.

Notes: calve measurements went up! They were both on 38cm last week so I’m stoked about that. Other than that not much has changed this week. Foods gonna stay the same for another week to see if my weight increases but if it doesn’t the food will go up.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Weekly update.

Fasted weight: 99.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 60kg × 12 repsPB

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 repsPB

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 14
Notes: Today’s upper day was gold hit some pbs on triceps which is mad because it’s a muscle I’m really trying to grow. Also had a cheat meal tonight which I’ll post below. I normally have a cheat meal before leg day it helps me push harder through the session I find. Other than that everything is still pretty much the same as in peds. Will be entering a health phase soon to prepare myself for comp.

Built by @R.AP
Sponsored by @shadow labs
 

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Trenstacles said:
Weekly update.

Fasted weight: 99.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 60kg × 12 repsPB

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 repsPB

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 14
Notes: Today’s upper day was gold hit some pbs on triceps which is mad because it’s a muscle I’m really trying to grow. Also had a cheat meal tonight which I’ll post below. I normally have a cheat meal before leg day it helps me push harder through the session I find. Other than that everything is still pretty much the same as in peds. Will be entering a health phase soon to prepare myself for comp.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Great update bro. Nice upper body work, excellent work on the tri's. What a fab cheat meal brother 😋🩵
 
Trenstacles said:
Weekly update.

Fasted weight: 99.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 60kg × 12 repsPB

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 repsPB

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 14
Notes: Today’s upper day was gold hit some pbs on triceps which is mad because it’s a muscle I’m really trying to grow. Also had a cheat meal tonight which I’ll post below. I normally have a cheat meal before leg day it helps me push harder through the session I find. Other than that everything is still pretty much the same as in peds. Will be entering a health phase soon to prepare myself for comp.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
@Trenstacles numbers look good.......
 
Trenstacles said:
Weekly update.

Fasted weight: 99.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 60kg × 12 repsPB

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 repsPB

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 14
Notes: Today’s upper day was gold hit some pbs on triceps which is mad because it’s a muscle I’m really trying to grow. Also had a cheat meal tonight which I’ll post below. I normally have a cheat meal before leg day it helps me push harder through the session I find. Other than that everything is still pretty much the same as in peds. Will be entering a health phase soon to prepare myself for comp.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
PR's is what we're chasing in the off-season brother! A few metrics we can look at:

Weight moved
Reps performed
ROM
Tempo
Isolation/ connection

Keep killing it bro
 
Trenstacles said:
Weekly update.

Fasted weight: 99.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 60kg × 12 repsPB

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 repsPB

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 14
Notes: Today’s upper day was gold hit some pbs on triceps which is mad because it’s a muscle I’m really trying to grow. Also had a cheat meal tonight which I’ll post below. I normally have a cheat meal before leg day it helps me push harder through the session I find. Other than that everything is still pretty much the same as in peds. Will be entering a health phase soon to prepare myself for comp.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Update on this week.

Fasted weight: 99.9
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left64 right 64

Glutes(cm):101

Waist(cm):92

Chest(cm):115

Bicep(cm):Left42 right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.


Notes: Amazing check in with coach yesterday measurements went up in quads/arms/chest.
Probably one of the best I’ve had in a long time as I’m really trying to bring those muscles much bigger. Coach wants to keep calories the same at the moment to see how much more muscle I can pack on from where I am.
Built by @R.AP
Sponsored by @shadow labs
 

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Trenstacles said:
Update on this week.

Fasted weight: 99.9
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left64 right 64

Glutes(cm):101

Waist(cm):92

Chest(cm):115

Bicep(cm):Left42 right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.


Notes: Amazing check in with coach yesterday measurements went up in quads/arms/chest.
Probably one of the best I’ve had in a long time as I’m really trying to bring those muscles much bigger. Coach wants to keep calories the same at the moment to see how much more muscle I can pack on from where I am.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Awesome update brother. Great pics, back and arms are huge. Work is paying big dividends boss 🩵
 
Trenstacles said:
Weekly update.

Fasted weight: 99.7
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily



Upper / Triceps

A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min

• 45 kg × 15 reps
• 50 kg × 15 reps
• 55 kg × 12 reps
• 60kg × 12 repsPB

B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi

• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 10 reps

Cable Pullover
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 45 kg × 15 reps
• Set 2: 55kg × 11 reps
• Set 3: 55 kg × 11 reps
• Set 4: 55 kg × 9 reps


Chest Supported T-Bar Row
Sets: 4
Reps: 10–12
Rest: 1 min

• Set 1: 40kg × 15 reps
• Set 2: 50 kg × 12 reps
• Set 3: 50 kg × 10 reps
• Set 4: 50kg × 8 reps

Cable Triceps Pushdown
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 40 kg × 15 reps
• Set 2: 45 kg × 13 reps
• Set 3: 45 kg × 15 reps
• Set 4: 55kg × 12 repsPB

EZ-bar Skull Crushers
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 30 kg × 15 reps
• Set 2: 40 kg × 15 reps
• Set 3: 50 kg × 11 reps
• Set 4: 50 kg × 10 reps

Machine Lateral Raise
Sets: 4
Reps: 12–15
Rest: 1 min

• Set 1: 12.5kg × 15 reps
• Set 2: 12 kg × 15 reps
• Set 3: 12kg × 12 reps
• Set 4: 12kg × 14
Notes: Today’s upper day was gold hit some pbs on triceps which is mad because it’s a muscle I’m really trying to grow. Also had a cheat meal tonight which I’ll post below. I normally have a cheat meal before leg day it helps me push harder through the session I find. Other than that everything is still pretty much the same as in peds. Will be entering a health phase soon to prepare myself for comp.

Built by @R.AP
Sponsored by @shadow labs
Click to expand...

Trenstacles said:
Update on this week.

Fasted weight: 99.9
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left64 right 64

Glutes(cm):101

Waist(cm):92

Chest(cm):115

Bicep(cm):Left42 right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.


Notes: Amazing check in with coach yesterday measurements went up in quads/arms/chest.
Probably one of the best I’ve had in a long time as I’m really trying to bring those muscles much bigger. Coach wants to keep calories the same at the moment to see how much more muscle I can pack on from where I am.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
back looks amazing :D @Trenstacles but 47 carbs you sure?
 
Trenstacles said:
Update on this week.

Fasted weight: 99.9
Weekly peds:
600 test e
400 EQ
HGH 7.5iu
10iu slin 5 before workout 5 post.

Daily Support supps:

• Magnesium Glycinate: 250mg before bed
• Berberine: 1500mg/day (with meals)
• Chromium Picolinate: 20-30mcg daily
• Astragalus: 1g daily
• Vitamin K2 + D3: 2000iu D3 daily
• Zinc: 25mg daily

Measurements:

Calves(cm):Left40 right40

Quads(cm):Left64 right 64

Glutes(cm):101

Waist(cm):92

Chest(cm):115

Bicep(cm):Left42 right42

Calories: 3800
Protein:302.6
Carbs:47.1
Fat:62.6g
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder

Meal 2:

150g chicken breast
120g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt

Meal3:

150g chicken breast
100g pineapple
100g beetroot
120g potato
1g heart salt

Meal 4: Dinner

260g rump steak
200g rice
100g green beans
15g carb sauce
50g saur Krout

Pre workout meal:

250g microwave rice
1 banana
10g honey

Intra workout:
30g maltodextrin

Post workout:

70g rice flour
25g protein powder.


Notes: Amazing check in with coach yesterday measurements went up in quads/arms/chest.
Probably one of the best I’ve had in a long time as I’m really trying to bring those muscles much bigger. Coach wants to keep calories the same at the moment to see how much more muscle I can pack on from where I am.
Built by @R.AP
Sponsored by @shadow labs
Click to expand...
Good stuff
 
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