Approved Log Cruise and Growth Phase Cycle Log

[KaneDen]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

 

[the_alcatraz]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

aussie boyz are out of the woodwork stron gbro

 

[Infinity Labs]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

Cheers for the shout out bro,following!

 

[KaneDen]

aussie boyz are out of the woodwork stron gbro

Here to stay too brother 2026 will be the best version of myself, watch this space

 

[KaneDen]

Cheers for the shout out bro,following!

Easily one of the best labs around at the moment brother, glad I’ll be able to showcase it

 

[KaneDen]

YESTERDAYS LOG - 12 Jan

Sleep Quality
8.5 hours of elite sleep, woke up fresh (photo below)

Fasted Weight - 77.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

530pm
Push Day Workout – 12 Jan

(Warm up sets)
Dumbbell Bench Press

• Set 1 – 25 kg × 12 reps
• Set 2 – 35 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Incline Chest Fly (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 10 reps (Drop Set)
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Dumbell)

• Set 1 – 7.5 kg × 12 reps
• Set 2 – 10 kg × 10 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 32.5 kg × 18 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 12 reps AMRAP
• Set 2 – 12 reps
• Set 3 – 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Infinity Labs Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
@Infinity Labs HGH - 4IU/night before bed
Glow70- 4.66mg/night before bed

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Still increasing the calories whilst watching the scales and making sure body composition doesn’t suffer. Will stay around the 2770 cals for at least the next 2-4 weeks and keep an eye on any changes. More food = better gym

 

[KaneDen]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.6kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

900pm
Pull Day Workout – 13 Jan

(Warm up/Acclimation sets)
Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 8 reps
• Set 3 – Bodyweight × 6 reps
• Set 4 – Bodyweight × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 90 kg × 7 reps
• Set 3 – 70 kg × 12 reps

Face Pull (Cable)

• Set 1 – 25 kg × 13 reps
• Set 2 – 15 kg × 18 reps (Rest Pause)
• Set 3 – 15 kg × 13 reps

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 9 reps
• Set 3 – 8 kg × 17 reps (Rest Pause)
• Set 4 – 8 kg × 7 reps

Dumbbell Shrug

• Set 1 – 42.5 kg × 14 reps
• Set 2 – 45 kg × 10 reps
• Set 3 – 45 kg × 8 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 15 reps (Rest Pause)
• Set 3 – 60 kg × 11 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin - 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Late session tonight, came home late and exhausted from a massive day at work. Freshened up, got some food in and dialed in the session

 

[Infinity Labs]

Looking good bro,pretty strong for your weight!

 

[KaneDen]

Looking good bro,pretty strong for your weight!

Cheers bro, it’s all in the Holy Water still progressing even on cruises doses, keen to see what the blast looks like come March

 

[KaneDen]

Little sleep in and a late walk this morning after a late one last night. Had to get the steps in today though

 

[KaneDen]

Sleep Quality
7 hours of good quality sleep

Fasted Weight - 77.7kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Leg Day Workout – 14 Jan

Hack Squat

• Set 1 – 10 kg × 15 reps
• Set 2 – 20 kg × 6 reps
• Set 3 – 45 kg × 10 reps
• Set 4 – 30 kg × 12 reps

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15 reps
• Set 2 – 70.5 kg × 8 reps
• Set 3 – 61 kg × 12 reps (Drop Set)

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Single Leg Extension (Machine)

• Set 1 – 12 kg × 15 reps
• Set 2 – 35.5 kg × 10 reps
• Set 3 – 19 kg × 12 reps (Rest Pause)

Dumbbell Lunge

• Set 1 – 10 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 10 kg × 14 reps

Hyperextensions (AMRAP)

• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 12 reps
• Set 3 – 10 kg × 10 reps

Post Workout Cardio
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

930pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450m

NOTES - Another late session tonight after a big day at work. Swapped over to red meat now to get a different source of protein in, usually swap white and red meat in and out depending on what’s on sale at the shops or what I’m feeling that week

 

[Infinity Labs]

Looking good bro,you looking at running another oil in your cycle?

 

[KaneDen]

If my next set of bloods come back alright at the end of February bro I’ll be slowly adding in some Mast and NPP, some Anavar in the last 6 weeks of the push, and thinking about running EQ for my e2 in there possibly as well. What’re your thoughts?

 

[Coach R. AP]

aussie boyz are out of the woodwork stron gbro

We're not here to fuck spiders brother. In there to murder it.

 

[Coach R. AP]

If my next set of bloods come back alright at the end of February bro I’ll be slowly adding in some Mast and NPP, some Anavar in the last 6 weeks of the push, and thinking about running EQ for my e2 in there possibly as well. What’re your thoughts?

Best to have a look at bloods first bro as the right compounds for you will be determined by what health markers need to be addressed (if any).

I don't recommend stacking Mast and VAR though. This is asking for crushed lipids and us enhanced blokes already struggle enough to keep them healthy. NPP you might have a look at, but to be honest you might be better looking at a cycle with a lower risk profile and running it for longer, than something more stacked for a shorter period.

Philosophy behind cycle design should always center around keeping yourself on cycle for as long as possible, which is done by keeping yourself healthy.

You might look at

Test
Mast (if you can get your hands on some)
GH

 

[Infinity Labs]

Best to have a look at bloods first bro as the right compounds for you will be determined by what health markers need to be addressed (if any).

I don't recommend stacking Mast and VAR though. This is asking for crushed lipids and us enhanced blokes already struggle enough to keep them healthy. NPP you might have a look at, but to be honest you might be better looking at a cycle with a lower risk profile and running it for longer, than something more stacked for a shorter period.

Philosophy behind cycle design should always center around keeping yourself on cycle for as long as possible, which is done by keeping yourself healthy.

You might look at

Test
Mast (if you can get your hands on some)
GH

Ill be making mast next week and send for testing,fingers crossed its good raws.But yea spot on....var and mast together is nongood and a waste

 

[Coach R. AP]

Ill be making mast next week and send for testing,fingers crossed its good raws.But yea spot on....var and mast together is nongood and a waste

Fuck yeah son! Where will you post test results that we can see?

 

[the_alcatraz]

We're not here to fuck spiders brother. In there to murder it.

that be hard to do bro lol

 

[Infinity Labs]

W

Fuck yeah son! Where will you post test results that we can see?

Will be on my intro page

 

[KaneDen]

Best to have a look at bloods first bro as the right compounds for you will be determined by what health markers need to be addressed (if any).

I don't recommend stacking Mast and VAR though. This is asking for crushed lipids and us enhanced blokes already struggle enough to keep them healthy. NPP you might have a look at, but to be honest you might be better looking at a cycle with a lower risk profile and running it for longer, than something more stacked for a shorter period.

Philosophy behind cycle design should always center around keeping yourself on cycle for as long as possible, which is done by keeping yourself healthy.

You might look at

Test
Mast (if you can get your hands on some)
GH

I've got a blood donation booked in for next week to help sort out my high HCT and Hb and then around start of March I'll be getting bloods done to see how the health markers look before blasting again

That's a fair point! I had Mast and Var in for my cut last year but my lipids were crashed by the end of it, so I can see first hand what you mean. Damn it felt good though...
Would you say a mild long cycle would reap more benefits than a shorter stacked cycle? Or is that more so just for long term health?

I like the sound of Test Mast and GH, this will be the first time ive used GH in a surplus so I'm keen to see what that's going to look like

 

[KaneDen]

Ill be making mast next week and send for testing,fingers crossed its good raws.But yea spot on....var and mast together is nongood and a waste

Mast (if you can get your hands on some)

Hopefully we'll be able to get our hands on some here then

 

[KaneDen]

that be hard to do bro lol

Disclaimer: do not try this at home

 

[KaneDen]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Push Day Workout – 15 Jan

Incline Dumbbell Bench Press
• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 7reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press
• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)
• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover
• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension
• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

1030pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Todays session was the best session I’ve had recently. Weights felt smooth, cardio felt good and the gym was no where near as busy as the last couple weeks have been. Should be at about my maintenance cals now so will sit here for the next few weeks. Considering raising my HGH from 4IU a night to 5IU a night for the next 5-6 weeks to see how my body responds

 

[the_alcatraz]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

log is approved bro start it stronger

 

[KaneDen]

log is approved bro start it stronger

Sweet bro! Watch this space

 

[SteveMobsterG]

Good to see you here

 

[KaneDen]

Good to see you here

Glad to be here brother!

 

[KaneDen]

Yesterdays session and post workout cardio

 

[KaneDen]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin - 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Recovery sessions are feeling more and more important as we progress ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even just sitting at about maintenance cals this is the best I’ve felt physically and mentally in a long time

 

[stevesmi]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

@KaneDen nice job on the push, pull, and legs. It's a really good training program. I've been doing that split routine for most of my training life and it really works well. Good hustle doing that cardio as well.

 

[ceo]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

Bros, hell yeah, I like the training program and I like the diet overview. You hitting the protein almost 300 g a day? That's hardcore shit. @KaneDen

 

[Ulter]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

Training program looks really good if you ask me. @KaneDen I know what it's like having your own business. Back when I worked as an engineer, I ran my business on the side and I worked as an engineer so I was putting in a lot of hours.

 

[2Thick]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

@KaneDen Macros at 285 protein. I think that's really solid. I like that you're keeping your fats also at 64 and I like that your carbs are just under your protein intake. That really suits you well. This is going to be perfect.

 

[ROIDDERS]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Push Day Workout – 15 Jan

Incline Dumbbell Bench Press
• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 7reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press
• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)
• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover
• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension
• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

1030pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Todays session was the best session I’ve had recently. Weights felt smooth, cardio felt good and the gym was no where near as busy as the last couple weeks have been. Should be at about my maintenance cals now so will sit here for the next few weeks. Considering raising my HGH from 4IU a night to 5IU a night for the next 5-6 weeks to see how my body responds

Those stomach vacuums are a great trick. Did you learn that from listening to old Rich Piana videos? Anyway they are fantastic. I know Arnold used to do them as well back in the 60s and 70s. @KaneDen

 

[Coach R. AP]

I've got a blood donation booked in for next week to help sort out my high HCT and Hb and then around start of March I'll be getting bloods done to see how the health markers look before blasting again

That's a fair point! I had Mast and Var in for my cut last year but my lipids were crashed by the end of it, so I can see first hand what you mean. Damn it felt good though...
Would you say a mild long cycle would reap more benefits than a shorter stacked cycle? Or is that more so just for long term health?

I like the sound of Test Mast and GH, this will be the first time ive used GH in a surplus so I'm keen to see what that's going to look like

From the perspective of muscle gain and health bro a more conservative cycle ran for much longer is the way to go. There is only so much muscle you can put on at any one time! Better to have most of it driven through training and nutrition so you can stay on longer. This is my philosophy and has gotten me all of my results, and the same for almost all of my clients

 

[ballin2504]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account over on Evo to be able to start a log of my own. I can appreciate the community thats been built here on Elite Fitness too and I’m keen to also be a part of it

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently 2 weeks into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 30
Height: 180cm
Current Weight: 77kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Cruise: 77-80kg, keeping tight body composition

Current PEDs and Labs Used
@Infinity Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week
@Infinity Labs HGH - 4IU/day pinned all before bed
Glow70 - 4.66mg/day pinned all before bed

I’ve used multiple different Aussie vendors and so far @Infinity Labs have been the most elite when it comes to the quality of their gear and their top tier service, cannot recommend them enough fast communication, quick turnaround and so far this is the best I’ve ever felt physically and mentally. I have two sets of bloods to draw over the next 8 weeks and once the results come through I’ll be posting them up

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 15-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 285P | 258C | 64F ~2700kcal
Currently just at about maintenance, and will be slowly reintroducing more food to be slightly above maintenance calories at about 2800-3000 to make sure my body is primed for more food by the time we blast

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

@KaneDen Great start to the log man! Really like the macro breakdown. Let’s get it.

 

[KaneDen]

From the perspective of muscle gain and health bro a more conservative cycle ran for much longer is the way to go. There is only so much muscle you can put on at any one time! Better to have most of it driven through training and nutrition so you can stay on longer. This is my philosophy and has gotten me all of my results, and the same for almost all of my clients

To be honest it does make sense that way bro, the longer you can stay on to reap the benefits the better. Cycle design seems to have changed so much over the last decade, for the better

 

[KaneDen]

@KaneDen Great start to the log man! Really like the macro breakdown. Let’s get it.

Thank you bro!

 

[KaneDen]

@KaneDen nice job on the push, pull, and legs. It's a really good training program. I've been doing that split routine for most of my training life and it really works well. Good hustle doing that cardio as well.

Seems to be the split that works best for me too bro, can get in some good volume on all body parts across the week

 

[KaneDen]

Bros, hell yeah, I like the training program and I like the diet overview. You hitting the protein almost 300 g a day? That's hardcore shit. @KaneDen

Seems to be the sweet spot so far bro!

 

[KaneDen]

@KaneDen Macros at 285 protein. I think that's really solid. I like that you're keeping your fats also at 64 and I like that your carbs are just under your protein intake. That really suits you well. This is going to be perfect.

Try to keep the protein high and will end up bringing the carbs up as soon as I start to push

 

[KaneDen]

Those stomach vacuums are a great trick. Did you learn that from listening to old Rich Piana videos? Anyway they are fantastic. I know Arnold used to do them as well back in the 60s and 70s. @KaneDen

As much as Rich Piana was a staple in my early 20s, it was actually from Cbum haha. They’re so useful though!

 

[KaneDen]

Fasted LISS cardio this morning

 

[stevesmi]

Seems to be the split that works best for me too bro, can get in some good volume on all body parts across the week

that's definitely what we like to see.

 

[2Thick]

Try to keep the protein high and will end up bringing the carbs up as soon as I start to push

If it works then it works.

 

[KaneDen]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 79.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Pull Day Workout – 18 Jan

Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 4 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 14 reps
• Set 3 – 60 kg × 18 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - it’s only early days but the 5IU of GH has been going down a treat so far. Will keep on top of blood glucose, thoughts on adding 500mg of Berberine with my high carb meals for BG? Feeling good both in and out of the gym, seems to be getting better every day at the moment

 

[the_alcatraz]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 79.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Pull Day Workout – 18 Jan

Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 4 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 14 reps
• Set 3 – 60 kg × 18 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - it’s only early days but the 5IU of GH has been going down a treat so far. Will keep on top of blood glucose, thoughts on adding 500mg of Berberine with my high carb meals for BG? Feeling good both in and out of the gym, seems to be getting better every day at the moment

you should add berberine with quercetin bro works

 

[ROIDDERS]

As much as Rich Piana was a staple in my early 20s, it was actually from Cbum haha. They’re so useful though!

Yeah they definitely help with posture.

 

[Coach R. AP]

To be honest it does make sense that way bro, the longer you can stay on to reap the benefits the better. Cycle design seems to have changed so much over the last decade, for the better

Yeah it ain't about take your test, sniff your tren suspension and shut up anymore

 

[KaneDen]

you should add berberine with quercetin bro works

Now that I've increased my HGH dose I'll be adding 500mg of Berberine to my first 2 meals

 

[KaneDen]

Yeah it ain't about take your test, sniff your tren suspension and shut up anymore

Makes my organs cringe just thinking about some of the protocols I've run in the past fuck that was a wild run

 

[KaneDen]

Sleep Quality
7.5 hours of quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Push Day Workout – 20 Jan

Dumbbell Bench Press

• Set 1 – 25 kg × 12 reps
• Set 2 – 35 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 61 kg × 12 reps (Drop Set)
• Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 12 reps
• Set 2 – 10 kg × 12 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 5 reps

Chest Dips (Bodyweight)

• Set 1 – 12 reps (AMRAP)
• Set 2 – 12 reps
• Set 3 – 12 reps

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

 

[KaneDen]

Sleep Quality
9 hours of great quality sleep

Fasted Weight - 78.1kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 21 Jan

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 18 (Rest Pause)
• Set 3 – 15 kg × 13

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12
• Set 2 – 15 kg × 9
• Set 3 – 8 kg × 19 (Rest Pause)
• Set 4 – 8 kg × 8

Shrug (Dumbbell)

• Set 1 – 45 kg × 12
• Set 2 – 45 kg × 10
• Set 3 – 45 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 18

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - This week at work so far has been pretty full on so I’ve been coming home and basically crashing out after gym in bed. So far I still feel like I’m recovering really well before the next session and my nutrition and training haven’t suffered from the big days at work (like they used to). I've had a few people commenting on my skin looking a lot clearer lately, unsure if that's from the HGH or the Glow (or both) but that's a good sign!

 

[the_alcatraz]

Now that I've increased my HGH dose I'll be adding 500mg of Berberine to my first 2 meals

Berberine and some peprine bro

 

[KaneDen]

Berberine and some peprine bro

Added the berberine in bro, what’s the peprine?

 

[KaneDen]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 78.2kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Leg Day Workout – 22 Jan

(warm up legs)
Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Legs are definitely starting to feel a lot fuller, but still staying lean. Added 500mg of Berberine into each of my first two meals

 

[the_alcatraz]

Added the berberine in bro, what’s the peprine?

Bio peprine bro for absorption

 

[the_alcatraz]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 78.2kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Leg Day Workout – 22 Jan

(warm up legs)
Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Legs are definitely starting to feel a lot fuller, but still staying lean. Added 500mg of Berberine into each of my first two meals

Your estrogen levels normal in this TRT?

 

[KaneDen]

Your estrogen levels normal in this TRT?

E2 sits at about 160 pmol/L. Would that be considered normal?

 

[the_alcatraz]

E2 sits at about 160 pmol/L. Would that be considered normal?

depends on what you define as normal bro
if you feel goo run it

 

[KaneDen]

depends on what you define as normal bro
if you feel goo run it

I’ve tried as high as 300 and as low as 130, and so far 160-190 has been the best overall feel

 

[KaneDen]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago so far it’s been an absolutel game changer for my physique and overall health

 

[MUSTANG_18]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago so far it’s been an absolutel game changer for my physique and overall health

hey Kane you get no sides from 5 ius of hgh? what is the brand?

 

[KaneDen]

hey Kane you get no sides from 5 ius of hgh? what is the brand?

No sides at all yet, I’ve heard staying hydrated and keeping your potassium and sodium levels in range helps with the edema and CTS symptoms, and so far it’s seemed to have helped. I’m running @Corepharma HGH it’s been nothing but beneficial so far, we will see how high the dose can go before the sides start to come into play

 

[KaneDen]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 79.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1000am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 24 Jan

Incline Dumbbell Bench Press

• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Not sure what the 1kg weight jump this morning was from, but I made sure it wasn’t my scales and tried it on two seperate sets of scales and they both read 79.3. Possibly more water retention? Will be interesting to see what the scales read in the morning tomorrow. Trained push today though and had an unreal pump

 

[the_alcatraz]

I’ve tried as high as 300 and as low as 130, and so far 160-190 has been the best overall feel

You dry on 160 carbs?

 

[the_alcatraz]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 79.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1000am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 24 Jan

Incline Dumbbell Bench Press

• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Not sure what the 1kg weight jump this morning was from, but I made sure it wasn’t my scales and tried it on two seperate sets of scales and they both read 79.3. Possibly more water retention? Will be interesting to see what the scales read in the morning tomorrow. Trained push today though and had an unreal pump

What’s GLOW doing for you?
It’s all water bro

 

[KaneDen]

You dry on 160 carbs?

I’ve tried as high as 300 and as low as 130, and so far 160-190 has been the best overall feel

This was about E2 bro, 160-190 pmol/L is about my sweet spot

 

[KaneDen]

What’s GLOW doing for you?
It’s all water bro

GLOW should be keeping my connective tissue healthy as i start moving towards my growth phase

 

[MUSTANG_18]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 79.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1000am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 24 Jan

Incline Dumbbell Bench Press

• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Not sure what the 1kg weight jump this morning was from, but I made sure it wasn’t my scales and tried it on two seperate sets of scales and they both read 79.3. Possibly more water retention? Will be interesting to see what the scales read in the morning tomorrow. Trained push today though and had an unreal pump

9 hours I wish i had this sleep

 

[Infinity Labs]

9 hours I wish i had this sleep

Same here,i get 5 max

 

[KaneDen]

9 hours I wish i had this sleep

Same here,i get 5 max

Couldn’t function on anything less than 7, no idea how the fuck you guys do it

 

[KaneDen]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.8kg

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Cardio and Recovery - 11 Jan
Slow walk on the incline treadmill, dealing with a little bit of fatigue today
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Woke up a little flat and fatigued this morning, missed my stomach vacuums and didn't really push too hard on the cardio. Tried to focus a lot more on the recovery side of things. Hopefully it's not the start of getting sick, more so just busy at work and pushing the training to the limit. Will see how I wake up tomorrow and decide whether or not to go and do a push session. I hear a lot of people talking about having a deload week every so often to give the body a bit of a break, so if anyone would like to chime in and explain to me what that would consist of I would be very appreciative

 

[the_alcatraz]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.8kg

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Cardio and Recovery - 11 Jan
Slow walk on the incline treadmill, dealing with a little bit of fatigue today
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Woke up a little flat and fatigued this morning, missed my stomach vacuums and didn't really push too hard on the cardio. Tried to focus a lot more on the recovery side of things. Hopefully it's not the start of getting sick, more so just busy at work and pushing the training to the limit. Will see how I wake up tomorrow and decide whether or not to go and do a push session. I hear a lot of people talking about having a deload week every so often to give the body a bit of a break, so if anyone would like to chime in and explain to me what that would consist of I would be very appreciative

you got fatigue after 9 hours of sleep
you sick?

 

[Infinity Labs]

you got fatigue after 9 hours of sleep
you sick?

Must be,if i slept 9 hours ill be a new man.Hope the hgh dont make him drousy.....

 

[the_alcatraz]

Must be,if i slept 9 hours ill be a new man.Hope the hgh dont make him drousy.....

I think he sick too bro

 

[KaneDen]

you got fatigue after 9 hours of sleep
you sick?

Must be,if i slept 9 hours ill be a new man.Hope the hgh dont make him drousy.....

So many of the boys saying they only get 5 hours sleep, must be a privilege to get 9 consistently having no kids helps
Must've been a little bug or something yesterday? woke up a lot better today

 

[KaneDen]

Sleep Quality
7.5 hours of average sleep

Fasted Weight - 78.8kg

45g of Whey Protein Isolate, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1030am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Cardio - 28 Jan
2.5km run around the block
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Felt a lot better waking up this morning. Kept the training light today though to make sure if it was some sort of sickness I didn't aggravate it. Cardio was pretty moderate and feel pretty good getting into bed tonight. Should be back into it tomorrow at this rate. What would be the best approach for the rest of this week?

 

[the_alcatraz]

Sleep Quality
7.5 hours of average sleep

Fasted Weight - 78.8kg

45g of Whey Protein Isolate, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1030am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Cardio - 28 Jan
2.5km run around the block
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Felt a lot better waking up this morning. Kept the training light today though to make sure if it was some sort of sickness I didn't aggravate it. Cardio was pretty moderate and feel pretty good getting into bed tonight. Should be back into it tomorrow at this rate. What would be the best approach for the rest of this week?

blame the sickness hella ppl sick

 

[KaneDen]

blame the sickness hella ppl sick

Its peak summer where I am at the moment and I'm outside most the day for work, body just starts to fall apart some days

 

[KaneDen]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 78.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1030am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 29 Jan

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 13

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 19 (Rest Pause)
• Set 3 – 15 kg × 13

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12
• Set 2 – 15 kg × 10
• Set 3 – 9 kg × 16 (Rest Pause)
• Set 4 – 9 kg × 7

Shrug (Dumbbell)

• Set 1 – 45 kg × 12
• Set 2 – 45 kg × 10
• Set 3 – 47.5 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 12 (Drop Set)
• Set 4 – 35 kg × 20

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Back into the swing of things today. Body felt good today with no fatigue. Pull days are my go to to make me feel better, so that’s what I had to go and train changed my ashwaganda dose from the evening to the morning, just in case it was fucking with my sleep. Will also add in another 50g of carbs in tomorrow

 

[the_alcatraz]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 78.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1030am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 29 Jan

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 9
• Set 3 – 70 kg × 13

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 19 (Rest Pause)
• Set 3 – 15 kg × 13

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12
• Set 2 – 15 kg × 10
• Set 3 – 9 kg × 16 (Rest Pause)
• Set 4 – 9 kg × 7

Shrug (Dumbbell)

• Set 1 – 45 kg × 12
• Set 2 – 45 kg × 10
• Set 3 – 47.5 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 12 (Drop Set)
• Set 4 – 35 kg × 20

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Back into the swing of things today. Body felt good today with no fatigue. Pull days are my go to to make me feel better, so that’s what I had to go and train changed my ashwaganda dose from the evening to the morning, just in case it was fucking with my sleep. Will also add in another 50g of carbs in tomorrow

After fasted cardio have some fats with shake like peanut butter

 

[KaneDen]

After fasted cardio have some fats with shake like peanut butter

What were the fats for bro?

 

[KaneDen]

Sleep Quality
7 hours of quality sleep

Fasted Weight - 79kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

430pm
Push Day Workout – 30 Jan

Dumbbell Bench Press

• Set 1 – 25 kg × 12 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 63.5 kg × 11reps (Drop Set)
• Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 12 reps
• Set 2 – 10 kg × 15 reps (Drop Set)
• Set 3 – 5 kg × 13 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 32.5 kg × 18 reps (Rest Pause)
• Set 3 – 32.5 kg × 6 reps

Chest Dips (Bodyweight)

• Set 1 – 17 reps (AMRAP)
• Set 2 – 13 reps
• Set 3 – 12 reps

Post Workout Cardio
15 mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 125bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Added in another 30-40g of carbs in today by throwing in some more rice ij the first two meals and some more oats in my last meal. I’ve got some coconut water that I’ll be adding in tomorrow as an intra workout (heard it was beneficial, thoughts?) and we’ll see how that goes

 

[the_alcatraz]

What were the fats for bro?

Slow down digestion and spike

 

[KaneDen]

Slow down digestion and spike

I'll get some peanut butter in tomorrow bro

 

[KaneDen]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 79.4kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

530pm
Cardio and Recovery - 11 Jan
2km run
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Changed my pinning schedule to daily to keep my bloods stable. Trying to get in a few more lighter cardio and recovery days in over the next week or two. Only a few weeks away from the growth phase so just trying to make sure I’m 100% physically healthy coming into it.

 

[MUSTANG_18]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 79.4kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

530pm
Cardio and Recovery - 11 Jan
2km run
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Changed my pinning schedule to daily to keep my bloods stable. Trying to get in a few more lighter cardio and recovery days in over the next week or two. Only a few weeks away from the growth phase so just trying to make sure I’m 100% physically healthy coming into it.

what were your bloods before ed pin?