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@Trenstacles gotta give you credit on that dinner. Steak, rice, beans is always a solid option. I'm going to have to start waiting back into eating more beans myself, maybe taking a digestive enzyme with them.
Bros, you looking like you got some big size. The back is looking thick. Nice V-shape to it. Keep up the good work. @Trenstacles
Nice job on this weekly PED layout. I like the test-E and the EQ. @Trenstacles also, the HGH is looking really solid with the slin
@Trenstacles wow, that is a hell of a meal right there. Beetroot, potato, and chicken. Along with pineapple I can't think of something more cool.
Wow, hard to believe you're under a hundred kilograms. You look much bigger in your picture, just proves how much muscle is on your frame. @Trenstacles
@Trenstacles Back is looking huge bro!
Backs looking huge brother
@Trenstacles that’s great to hear the check in went well! Looks like you’re growing like a weed
Hello evo fam hope everyone is doing well and training hard!
Hello Evo fam I hope everyone is doing well and is training hard!
Weekly update.
Fasted weight: 100.9
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
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13PB
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: 55 × 8 repsPb
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: 15 × 8Pb
Notes: good session definitely feeling the strength going up each time I train. Muscles are looking a lot more full and hitting more Pbs! Finally hit 100 kilos in weight which I’m stoked about. Getting this body built for prep and training as hard as I possibly can to be in the best shape for this comp in September. I will also like to thank @shadow labs for looking after me with peps throughout my journey.
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Awesome update bro. Great session hitting all the right angles there. Looking lean and cut brother. Love the gear porn
LevButlerov
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massive size winning
Update on this week.
Fasted weight: 101.3
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):Left64 right 64
Glutes(cm):101
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: chest measurements up to 119cm and last week it was only 115cm so I’m definitely happy about that. Food and calories are staying the same by the looks of it. Got an arm session in today and pump was amazing.
Will be having a nice cheat meal tonight with the misses for Valentine’s Day hopefully I don’t over do it.
Built by @R.AP
Sponsored by @shadow labs
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Last edited:
Great update brother. Meals look fabulous. Massive arms, shoulders and back bro
LevButlerov
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You're looking big love the shoulders and arms HUGE
@Trenstacles good coaching by @R.AP you taking any psyllium husk?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
Ur back looks massive brother, love it @Trenstacles
Love the clean foods man, nice stuff
Not at the moment bro I’ve actually never tried it tbh. You recommend it ?You're looking big love the shoulders and arms HUGE
you taking any psyllium husk?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
Thank you my brother
Good looking workout mate! Nice PR on the incline press!
Looking good in the photos mate! Back is awesome!
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
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otc psyllium husk powder add 1 tbps during the day will help you a lot @Trenstacles
Good consistent updates bro. I notice you eat a lot of the same each day a lot like me.
What was your V-day cheat meal indulge us with your yummy eats!
You're looking dense and strong bro keep up the hard work!
I don't know shit about slin but it's obviously working for you!
Bro, psyllium was a game changer for me. I've never been regular in my life until I added that with probiotics and ACV w/ mother.
Thank you brother! Just had some pizza and ice cream. God damn did I miss it.
Damn bro now that's a cheat meal! Jealous... pizza is one of those foods I actually get some enjoyment out of.
Weekly update. Today’s workout was upper/Triceps.
Fasted weight: 101.7
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 × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
Notes: today’s workout wasn’t the best due to a lack of sleep for some weird reason. No PBS were met today unfortunately but days like this are always bound to happen. Kicking off the night with a refeed before I smash quads tomorrow! Definitely need to upload the rest of my workout program this week also this week has just been abit chaos but hopefully tomorrow is a lot better! Will post refeed meal down below
Built by @R.AP
Sponsored by @shadow labs
Fasted weight: 101.7
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 × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
Notes: today’s workout wasn’t the best due to a lack of sleep for some weird reason. No PBS were met today unfortunately but days like this are always bound to happen. Kicking off the night with a refeed before I smash quads tomorrow! Definitely need to upload the rest of my workout program this week also this week has just been abit chaos but hopefully tomorrow is a lot better! Will post refeed meal down below
Built by @R.AP
Sponsored by @shadow labs
Attachments
Despite your lack of sleep, workout was really impressive as usual brother. Oh, what a refeed mealWeekly update. Today’s workout was upper/Triceps.
Fasted weight: 101.7
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 × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
Notes: today’s workout wasn’t the best due to a lack of sleep for some weird reason. No PBS were met today unfortunately but days like this are always bound to happen. Kicking off the night with a refeed before I smash quads tomorrow! Definitely need to upload the rest of my workout program this week also this week has just been abit chaos but hopefully tomorrow is a lot better! Will post refeed meal down below
Built by @R.AP
Sponsored by @shadow labs
Hope you enjoyed the meal broWeekly update. Today’s workout was upper/Triceps.
Fasted weight: 101.7
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 × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
Notes: today’s workout wasn’t the best due to a lack of sleep for some weird reason. No PBS were met today unfortunately but days like this are always bound to happen. Kicking off the night with a refeed before I smash quads tomorrow! Definitely need to upload the rest of my workout program this week also this week has just been abit chaos but hopefully tomorrow is a lot better! Will post refeed meal down below
Built by @R.AP
Sponsored by @shadow labs
not every session is going to be a killer one. You'll hear some top-level athletes say that the average ones are more common than the great ones. It still all just boils down to consistency and getting in what you can.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
pizza is a winWeekly update. Today’s workout was upper/Triceps.
Fasted weight: 101.7
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 × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
Notes: today’s workout wasn’t the best due to a lack of sleep for some weird reason. No PBS were met today unfortunately but days like this are always bound to happen. Kicking off the night with a refeed before I smash quads tomorrow! Definitely need to upload the rest of my workout program this week also this week has just been abit chaos but hopefully tomorrow is a lot better! Will post refeed meal down below
Built by @R.AP
Sponsored by @shadow labs
would consider that a cheat day?
You could say thatpizza is a win
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
im saying itYou could say that
Happy Saturday everyone.Weekly update. Today’s workout was upper/Triceps.
Fasted weight: 101.7
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 × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
Notes: today’s workout wasn’t the best due to a lack of sleep for some weird reason. No PBS were met today unfortunately but days like this are always bound to happen. Kicking off the night with a refeed before I smash quads tomorrow! Definitely need to upload the rest of my workout program this week also this week has just been abit chaos but hopefully tomorrow is a lot better! Will post refeed meal down below
Built by @R.AP
Sponsored by @shadow labs
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
chest looks amazing really good shouldersHappy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
love the food too push it
@Trenstacles the dinner looks fantastic. Nice mix with the steak, rice, and beans. You'll definitely get some good results with that type of eating.Happy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
Bros, looking really nice on the different foods that you're eating. I like it, especially the lunch adding pineapple and beetroot. I bet you get some good nutrition. @TrenstaclesHappy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
The different foods are tremendous that you're eating. @Trenstacles I would consider dumping your intro workout. You just don't need it, especially with the amount of carbs you're getting.Happy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
@Trenstacles I would get a rice cooker. It really goes a long way. This way you don't have to use that microwave rice. It just doesn't taste the same.Happy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
One of the things I like about you is how you like to manipulate your carbs. That's definitely something that more people should be looking into and you're showing how it's done right here. @TrenstaclesHappy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
@Trenstacles you’re definitely making a lot of progress! Keep up the good workHappy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
@Trenstacles good going....keep it up.....Happy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
Fasted weight: 100.9Happy Saturday everyone.
Fasted weight: 100.9
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):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 3800
Protein:302.6
Carbs:471
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: check in with coach completed
Measurements in chest up and weight has dropped a smidge. Probably due to doing 20k steps at work these last few days. Calories are staying the same as well as foods. Trained arms today pump was amazing definitely a muscle I want to improve on.
Built by @R.AP
Sponsored by @shadow labs
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
Calories: 3800
Protein:302.6
Carbs:471
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.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
• Reps: 12–15
D. Hack Squat
• Sets: 4
• Reps: 8–12
E. Leg Press Machine (Normal Stance)
• Sets: 4
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
G. Captain’s Chair Straight Leg Raise
• Sets: 2
• Reps: 15–20
Notes: hope everyone is having a great week! I’ve added the rest of my workout split as promised and will be updating the pbs and reps throughout the week like I was doing for chest and shoulders. Nothing new has changed really apart from a spike in bp. Only because I’ve been slacking off from having my water and electrolytes. Gonna try drink at least 4 or 5L a day for improvements.
Built by @R.AP
Sponsored by @shadow labs
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Your bp is high imo you should fix it a bit
@R.AP what do you think of his intake?and how are you measuring .5 ius of hgh? very hard @Trenstacles
Blood pressure was better today broYour bp is high imo you should fix it a bit
and how are you measuring .5 ius of hgh? very hard @Trenstacles
was definitely a water problemAttachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
awesome but 129 still high lets get it downBlood pressure was better today bro
Happy Saturday everyone.
Fasted weight: 99.2
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):Left65right 65
Glutes(cm):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder
Meal 2:
150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
275g 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: big drop in weight this week and coach has upped my carbs. Also quads grew abit which I’m happy about. Cycle is still the same currently even tho I am tempted to throw in some dbol lol.
Built by @R.AP
Sponsored by @shadow labs
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
happy saturday
a bit early here @Trenstacles can you bump vitamin D to 5k?and noticed the insulin how do you feel?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
Workouts looking good here mate. Nice selection of exercises in each of those sessions.
Looking jacked in the photo too!
Good looking meals. Suprise weight drop but quads still growing is a win!
I like the clean food, you have a nice diet man
Fasted weight: 100.9
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
Calories: 3800
Protein:302.6
Carbs:471
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.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 15 reps
Set 2 50kg 15 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 80kg 10 reps
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 60kg 15 reps
Set 2 80 kg 15 reps
Set 3 100kg 8 reps
Set 4 100kg 12 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 250kg 15 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
G. Captain’s Chair Straight Leg Raise
• Sets: 2
• Reps: 15–20
Notes: Today was leg day quad focused. Trying to grow those tree trunk legs aha definitely happy with the weight on the hack squat I wanna try get past 100kg on it but I want to hit at least 15 reps before I up the weight. Definitely feel more stronger and carbed up with the added food coach added to my diet last week.
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LevButlerov
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you are doing big numbers 100kg leg press is huge!
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
Measurements:
Calves(cm):Left40 right40
Quads(cm):Left65right 65
Glutes(cm):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder
Meal 2:
150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
275g 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: nothing to special this week just a few 100 grams up in weight. Diet and supplements is still the same but I will be entering a health phase soon and do a mini cut.
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Sponsored by @shadow labs
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LevButlerov
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good arms and chest in the pic
looks wide even in shirt @Trenstacles preworkout meal why no protein shake in there?
No idea bro I just follow coaches instructionsgood arms and chest in the pic
preworkout meal why no protein shake in there?
but I have about 3 a day
LevButlerov
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add a shake pre workoutNo idea bro I just follow coaches instructions
@Trenstacles terrific job on this. The meals look fantastic. The steak, rice, and beans are looking on point.
love this diet! i like how you add in the veggies and fruits. that is really good for micronutrients @Trenstacles
Those are some hearty meals right there. I think that the chicken and beetroot with potato is a good one. @Trenstacles I like how you're adding some salt to it as well.
@Trenstacles Bros, I like your pre-workout meal, mixing the rice, banana, and honey. That's some good carbs that will help the muscles make you strong for your training.
Nice job on this man, the different dinners that you're putting together are on point. I like the different meals; lots of nice nutrition in it. The only thing I don't like is the intra workout using maltodextrin. Not something that's necessary at all. You're getting plenty of sugars in your pre-workout meal. @Trenstacles
@Trenstacles I think I might use the same ratio of test and eq. It’s been a min since I’ve ran eq so I need to find my sweet spot.
@Trenstacles Great update bro! Food is on point!
Smashing the updates brother and your progression at the moment is absolutely spot on. Could not be happier. Keep doing what you're doing!
True, but the acute introduction of HIGH GH carbs will illicit an insulin response which is anabolic.
Correct. It definitely will but I don't think it's necessary every single workout.
The insulin response drives not only carbohydrates but amino acids and other nutrients to the target muscle. In the presence of AA, Insulin directly triggers MTOR. I'd absolutely have this in every workout.
Fasted weight: 101.2
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
Calories: 3800
Protein:302.6
Carbs:471
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.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 60kg 15 reps
Set 2 80 kg 15 reps
Set 3 120 10 reps PB
Set 4 40kg 20 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 250kg 15 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
G. Captain’s Chair Straight Leg Raise
• Sets: 2
• Reps: 15–20
Notes: today’s workout was legs and it was a killer! Hit a Pb on leg extensions and hack sqaut. I finally put the plates on 120 on the hacksqaut and got about a solid 11 reps out of it. I carbed up the night before with a cheat meal which I will post below. Gonna post pics of the hacksqaut instead of a video cause I don’t know how to blur my face while it’s on video.
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Sponsored by @shadow labs
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That's true for sure especially if you want to get super big.
LevButlerov
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Thanks brother
about 2 and a half boxes
LevButlerov
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thats a lot lolThanks brother
you killed it
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
Measurements:
Calves(cm):Left40 right40
Quads(cm):Left65.5 right 65.5
Glutes(cm):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder
Meal 2:
150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
275g 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: check in went well this week. Quads up a little bit which is amazing as so as weight. I’ll be dropping my hgh from 7ius to 4iu as it’s getting to expensive to run. I’m going into a health phase soon as well which I’ll be going on 250 test e a week to give my body a break. I’ll also be cutting very soon to see what’s under this fluff I have built.
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Trimming up nicely brother.
LevButlerov
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looking very good
your quads look bigger from last time @Trenstacles but can you add a protein shake intra workout and pre workout? @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @LH5515
Looking good brother! Nutrition on point brother
Love this update bro.
In good hands with @shadow labs
elite supplements 
Thank you broLooking good brother! Nutrition on point brother
Love this update bro.
In good hands with @shadow labs
Why intra bro what’s the science behind it ?looking very good
@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @LH5515
LevButlerov
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EVO V.I.P.
Domestic-Supply.com
get amino acids in your blood and high protein in the body
its not a requirement but would help @Trenstacles
E2 is fine man but bp sky rocketed abit but got that under control now
That's good man been struggling with my e2 eq is flattening it getting under control now
Love the simple, clean foods. Good stuff brother
Fasted weight: 101.2
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
Calories: 3800
Protein:302.6
Carbs:471
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.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 60kg 15 reps
Set 2 80 kg 15 reps
Set 3 120 12reps PB
Set 4 40kg 20 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 150 20 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
G. Captain’s Chair Straight Leg Raise
Notes: smashed a leg session today and got an extra 2 reps with the 120kg hack sqaut. Kind of burnt me out and went abit lighter on the leg press between the end. Food and gear is still the same for this week until I start cutting and going into a health phase.
Built by @R.AP
Sponsored by @shadow labs
Attachments
Fasted weight: 102.1
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
Calories: 3800
Protein:302.6
Carbs:471
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.
Workout – Arms
A. Cable Tricep Cross Extension
• Sets: 4
• Reps: 12–15
B. Single Arm Cable Overhead Triceps Extension
• Sets: 4
• Reps: 12–15
C. EZ-bar Skull Crushers
• Sets: 4
• Reps: 12–15
D. Preacher Bench – Concentration Curl (Vertical Pad)
• Sets: 4
• Reps: 12–15
E. Standing EZ Bar Curl
• Sets: 4
• Reps: 12–15
Chest and shoulders.
A. Plate Loaded Chest Fly
• Sets: 4
• Reps: 12–15
B. Plate Loaded Incline Press
• Sets: 4
• Reps: 12–15
C. Cable Decline Fly
• Sets: 4
• Reps: 12–15
D. Machine Lateral Raise
• Sets: 4
• Reps: 12–15
E. Dumbbell Front Raise
• Sets: 4
• Reps: 12–15
Hamstrings/Biceps
A. Seated Hip Adduction
• Sets: 4
• Reps: 12–15
B. Standing Calf Raise
• Sets: 4
• Reps: 12–15
C. Seated Leg Curl
• Sets: 4
• Reps: 12–15
D. Barbell Romanian Deadlift
• Sets: 3
• Reps: 8–12
E. Machine Preacher Curl
• Sets: 4
• Reps: 12–15
F. EZ Bar Biceps Curl (Normal Grip)
• Sets: 4
• Reps: 12–15
Rest day
Upper / Triceps
A – Plate Loaded Chest Fly
Sets: 4
Reps: 12–15
Rest: 1 min
• 45 kg × 17 reps
• 50 kg × 16 reps
• 55 kg × 13
• 60kg × 11 reps
B – Plate Loaded Incline Press
Sets: 4
Reps: 12–15
Rest: 1 mi
• 60kg × 16 reps
• 70kg × 15 reps
• 80kg × 9reps Pb
• 80kg× 13
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: 55 × 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 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: 15 × 8
quads.
A. Seated Hip Abduction
• Sets: 4
Set 1 77kg 25 reps
Set 2 81kg 20 reps
Set 3 104kg 18 reps
Set 4 104kg 15 reps
• Reps: 12–15
B. Seated Calf Raise
• Sets: 4
Set 1 40kg 18 reps
Set 2 50kg 12 reps
Set 3 50kg 15 reps
Set 4 50kg 10 reps
• Reps: 12–15
C. Seated Leg Extension
• Sets: 4
Set1 50kg 20 reps
Set 2 65kg 15 reps
Set3 70kg 15 reps
Set 4 85kg 15 reps PB
• Reps: 12–15
D. Hack Squat
• Sets: 4
Set 1 60kg 15 reps
Set 2 80 kg 15 reps
Set 3 120 12reps PB
Set 4 40kg 20 reps
• Reps: 8–12
Leg Press Machine (Normal Stance)
• Sets: 4
Set 1 100kg 20 reps
Set 2 150kg 15 reps
Set 3 200kg 15 reps
Set 4 150 20 reps
• Reps: 12–15
F. Bench Lying Leg Raise
• Sets: 2
• Reps: 15–20
G. Captain’s Chair Straight Leg Raise
Notes: smashed a leg session today and got an extra 2 reps with the 120kg hack sqaut. Kind of burnt me out and went abit lighter on the leg press between the end. Food and gear is still the same for this week until I start cutting and going into a health phase.
Built by @R.AP
Sponsored by @shadow labs
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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big updates was looking through
big leg press 200kgs protein 300 good level!
No more pizza bro, naughty naughty
Fasted weight: 103.2
Weekly peds:
200 test e
HGH 4iu
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):Left66 right 66
Glutes(cm):103
Waist(cm):90
Chest(cm):119
Bicep(cm):Left42 right42
Calories: 4181
Protein:308
Carbs:543
Fat:67.1
110g rolled oats
70g avocado
70g kiwi fruit
100g light Greek yoghurt
25g protein powder
Meal 2:
150g chicken breast
275g potatoes
100g asparagus
50g carrots
50g pickles
15g carb sauce
10g macadamias
1g heart salt
Meal3:
150g chicken breast
100g pineapple
100g beetroot
275g 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: weight climbed up this week and quad measurements went up. That is the end of my cycle and I’ll be entering a health phase on 200 test e a week as well as 4iu of hgh and and I’ll start cutting finally. Got a kid due soon and don’t want to be cutting with little sleep so cut will start within 2 weeks after that.
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Poppin brother
Just want to get as big and as lean as you
LevButlerov
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I like it but i think the weight up you need to get the carbs up push it and get it up so you can recomp nicely
@Trenstacles Very impressive job the dinner looks terrific I like the steak and the beans together and you're not gonna go wrong with adding some rice for some more carbs
Bros this is tremendous the chicken breast pineapple sound really good with potato you're not gonna go wrong with that @Trenstacles
Pre workout meal is looking terrific @Trenstacles But 1 of the things you can do is get a rice cooker this way you can cook a lot of rice you'll always have it ready to go
@Trenstacles one of the things I like about your layout is the nutrition that you're getting. Hopefully with the kid you can get in some good workouts ahead of time because afterwards it doesn't get any easier, trust me.
The meal is looking really strong. I like the beetroot and potato and also the pineapple looks really good as well. @Trenstacles
@Trenstacles Looking great bro! Very lean!
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