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19/4/25
Easter weekend made easy, spent quality time today with my partner and family so meals were just structured to hit macros and enjoy time. Today I started the day off with 30min cardio and than a 45min walk along the beach than headed home and had meal 1 and my vitamin stack.
Proceed to use the rest of my time off to relax and headed to the gym around 2pm so smashed my pre workout meal around 12pm and had a 45min nap before getting ready.
Todays pre WO stack was
2 Scoops Pump Formula
600mg Lcarnitine
9mg Yohimbine
Todays session was very restricted due to my shoulder so didn’t log the weights as weren’t even close to working sets, shoulder is about 75% now so hopefully after next week will be back to training hard
Rack pulls
Set 1 140kg x12
Set 2 180kg x10
Preacher Curls
Set 1 65kg x14
Set 2 65kg x12
Hammer strength Low Row
Set 1 4PPS x10
Set 2 4PPs x8
SA Dhandle cable row
Set 1 47kg x12
Set 2 56kg x10
Set 3 56kg x10
Close grip cable row
Set 1 80kg x12
Set 2 80kg x12
Hammer curls
Set 1 20kg x11
Set 2 20kg x10
Set 3 20kg x10
DAILY MACROS
3812 Cals
263g Protein
571g Carbs
66g Fats
M1
300g Egg Whites
100g Chicken Breast
50g Capsicum
50g White onion
200g Rice
M2 Pre WO
100g Oats
60g WPI
200g Banana
100g Blueberries
100g Raspberries
20g Honey
45g Mars Bar
Cinnamon
Intra
50g Dextrose
10g BCAA
M3
2 High protein low carb bases
120g Chicken Brest
60g Leg ham
100g Mushroom
100g Capsicum
60g Onion
70g Eat lean cheese
40ml bbq sauce
60g Pizza sauce
M4
100g Oats
30g Peanut butter
200g Banana
20g Honey
Easter weekend made easy, spent quality time today with my partner and family so meals were just structured to hit macros and enjoy time. Today I started the day off with 30min cardio and than a 45min walk along the beach than headed home and had meal 1 and my vitamin stack.
Proceed to use the rest of my time off to relax and headed to the gym around 2pm so smashed my pre workout meal around 12pm and had a 45min nap before getting ready.
Todays pre WO stack was
2 Scoops Pump Formula
600mg Lcarnitine
9mg Yohimbine
Todays session was very restricted due to my shoulder so didn’t log the weights as weren’t even close to working sets, shoulder is about 75% now so hopefully after next week will be back to training hard
Rack pulls
Set 1 140kg x12
Set 2 180kg x10
Preacher Curls
Set 1 65kg x14
Set 2 65kg x12
Hammer strength Low Row
Set 1 4PPS x10
Set 2 4PPs x8
SA Dhandle cable row
Set 1 47kg x12
Set 2 56kg x10
Set 3 56kg x10
Close grip cable row
Set 1 80kg x12
Set 2 80kg x12
Hammer curls
Set 1 20kg x11
Set 2 20kg x10
Set 3 20kg x10
DAILY MACROS
3812 Cals
263g Protein
571g Carbs
66g Fats
M1
300g Egg Whites
100g Chicken Breast
50g Capsicum
50g White onion
200g Rice
M2 Pre WO
100g Oats
60g WPI
200g Banana
100g Blueberries
100g Raspberries
20g Honey
45g Mars Bar
Cinnamon
Intra
50g Dextrose
10g BCAA
M3
2 High protein low carb bases
120g Chicken Brest
60g Leg ham
100g Mushroom
100g Capsicum
60g Onion
70g Eat lean cheese
40ml bbq sauce
60g Pizza sauce
M4
100g Oats
30g Peanut butter
200g Banana
20g Honey
Attachments
Thank you bro, they used to be one of my most underdeveloped parts than the previous year I’ve actually added arm days inBrother got some 50cal machine gun arms, walked straight off the set of the predator movies
Awesome work bro arms are looking jacked!
Nice looking pizza
I like how you have the macros on it lol 
very professional.Please keep loading it up.
Nice looking pizza
Please keep loading it up.
I've been doing my pins daily as well. Test and mast. I think i like it better
Happy Easter Sunday boys!
NEW LOW BODY WEIGHT 111.7KG
Hamstrings for the me today! And we absolutely smashed it. The Retatrutide is definitely working! Appetite and food cravings are subsiding either that or it’s placebo but I am not complaining. Have a lovely family lunch today and I sat there being judged for eating out of my tupperwear container (but that’s okay Cus I was the only Jacked one there)
In regards to the shoulder injury I plan on ordering somemore BPC & GH later in the week once I get paid and we can really nail. The shoulder is at ablut 75% healed in 3 weeks strength and mobility is slowly coming back very little inflammation and pain is bareable.
By the time I implement gh in around a week
Or 2 i should be significantly leaner. Hopefully around 110kg I’ll start off with 2IU and probably go up to 4IU any advice in regards to GH I’m all ears.
On todays menu of hamstrings we are trying to grow.
Barbell RDL
Set 1 140kg x8 (bit to heavy did a warm up set of 110 and was light as)
Set 2 125kg x12
Seated hamstring curls
Set 1 96kg x10
Set 2 96kg x9
Set 3 96kg x10
Lying hamstring curls
Set 1 72kg x12
Set 2 72kg x10
Plate loaded Hipthrust
Set 1 4PPS x15
Set 2 5PPS x12
Single leg hamstring curl
Set 1 35kg x12
Set 2 35kg x11
30min Cardio
15k steps
Overall decent session.
NEW LOW BODY WEIGHT 111.7KG
Hamstrings for the me today! And we absolutely smashed it. The Retatrutide is definitely working! Appetite and food cravings are subsiding either that or it’s placebo but I am not complaining. Have a lovely family lunch today and I sat there being judged for eating out of my tupperwear container (but that’s okay Cus I was the only Jacked one there)
In regards to the shoulder injury I plan on ordering somemore BPC & GH later in the week once I get paid and we can really nail. The shoulder is at ablut 75% healed in 3 weeks strength and mobility is slowly coming back very little inflammation and pain is bareable.
By the time I implement gh in around a week
Or 2 i should be significantly leaner. Hopefully around 110kg I’ll start off with 2IU and probably go up to 4IU any advice in regards to GH I’m all ears.
On todays menu of hamstrings we are trying to grow.
Barbell RDL
Set 1 140kg x8 (bit to heavy did a warm up set of 110 and was light as)
Set 2 125kg x12
Seated hamstring curls
Set 1 96kg x10
Set 2 96kg x9
Set 3 96kg x10
Lying hamstring curls
Set 1 72kg x12
Set 2 72kg x10
Plate loaded Hipthrust
Set 1 4PPS x15
Set 2 5PPS x12
Single leg hamstring curl
Set 1 35kg x12
Set 2 35kg x11
30min Cardio
15k steps
Overall decent session.
@Ben10 average pump pic lol. As your looking like an absolute monster. Nice start man
cannot wait for you to put in gh man, will be an absolute game changer for you! what you gunna start at? i saw you said 2iu, i guess thats a really safe starter but honestly at your size especially while dieting id start at 4, pre bed, youll start seeing the benefits a bit faster than 2iu, then re evaluate in a few weeks
will be awesome dude! your doses arent high but if they were you can sub higher doses with added gh then better bloods etc
I was thinking 2IU just from a cost effective, but 4iu might be the go
21/4/25 PHYSIQUE UPDATE ATTACHED
WE ARE IMPROVING & FASTED AM PHYSIQUE PIC ATTACHED
Body weight dropping day to day now, still fluffy but am making solid progress
BW: 111.3KG
Woke up today feeling great for once, have the day off work so was able to sleep in till 6am which felt absolutely amazing wanted to use today to relax so up and took my dog for a 60min walk, than did my 30min cardio in the garage.
Had my first 2 meals than headed to the gym at 9am, I planned on doing arms in the morning but my partner asked me to train legs with her at night so I’ve done a double session and I know it’s not the best for recovery but wanted to make her happy I haven’t logged the leg session as majority of leg exercises weren’t performed very hard.
ARM DAY
SA PREACHER CURL
Set 1 40kg x12
Set 2 50kg x10
PREACHER CURL
Set 1 96kg x12
Set 2 96kg x9
HAMMER CURL
Set 1 20kgx20
Set 2 22.5kg x16
ALTERNATING DB CURL
Set 1 17.5kg x12
Set 2 17.5kg x12
Tricep Vgrip pushdown
Set 1 50kg x15
Set 2 50kg + 10kg plate x12
Tricep rope extension
Set 1 22.5kg x12
Set 2 22.5kg x11
WE ARE IMPROVING & FASTED AM PHYSIQUE PIC ATTACHED
Body weight dropping day to day now, still fluffy but am making solid progress
BW: 111.3KG
Woke up today feeling great for once, have the day off work so was able to sleep in till 6am which felt absolutely amazing wanted to use today to relax so up and took my dog for a 60min walk, than did my 30min cardio in the garage.
Had my first 2 meals than headed to the gym at 9am, I planned on doing arms in the morning but my partner asked me to train legs with her at night so I’ve done a double session and I know it’s not the best for recovery but wanted to make her happy I haven’t logged the leg session as majority of leg exercises weren’t performed very hard.
ARM DAY
SA PREACHER CURL
Set 1 40kg x12
Set 2 50kg x10
PREACHER CURL
Set 1 96kg x12
Set 2 96kg x9
HAMMER CURL
Set 1 20kgx20
Set 2 22.5kg x16
ALTERNATING DB CURL
Set 1 17.5kg x12
Set 2 17.5kg x12
Tricep Vgrip pushdown
Set 1 50kg x15
Set 2 50kg + 10kg plate x12
Tricep rope extension
Set 1 22.5kg x12
Set 2 22.5kg x11
Attachments
I’ll try get some good pictures next time. My legs are slowly improving
If it’s moneys for sure start with 2iu big dog. Your size may not notice a tonne. It’s a very slow burn sort of thing anyway. You want it in longer so your better starting at 2 then upping it a month or so later instead of stopping and starting
Will love to see your legs
.
very basic atm, but more will be added when needed
Basic is good
