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this is +1 for @Corepharma get some gear pics up
Approved Log Cruise and Growth Phase Cycle Log
- Thread starter KaneDen
- Start date
@KaneDen that's a really good supplement list. Keep up the good work. You keep that up, you'll live a strong life.
How it should be done
bros heck of a job. 9 hours of sleep you not gonna go wrong. luckily last night no calls for work so i slept like 10 hours! @KaneDen
beef, rice and avocado is good stuff. i could eat that on every meal @KaneDen its good protein
@KaneDen amazing diet for sure and then your supplement list is excellent. You're not gonna go wrong with any of this.
I like your diet overall but I would like to see you add some green vegetables as well and not just depend on supplements. Things like spinach and broccoli are very healthy. @KaneDen
@KaneDen great work on the update man. Love the details out into these
@KaneDen Wish I could get 9 hours of sleep!
Thanks for the feedback fellas!
I'll have to start adding in some spinach to each meal, I used to do that but just got a little too slack lately
Sleep Quality
Has been absolutely garbage the last few nights. Aircon in all our bedrooms have broken so we’ve been on the couch trying to get the lounge room aircon to get some form of sleep
Fasted Weight - 80.5kg
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 Beef Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado
400pm
Leg Day Workout – 12 Feb
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
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
Klow80- 2.33mg/night
Supplements
Morning:
Has been absolutely garbage the last few nights. Aircon in all our bedrooms have broken so we’ve been on the couch trying to get the lounge room aircon to get some form of sleep
Fasted Weight - 80.5kg
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 Beef Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado
400pm
Leg Day Workout – 12 Feb
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
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
Klow80- 2.33mg/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
- Echinacea+Vitamin C+Zinc+Garlic
- Co-Enzyme Q10- 150mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
That's what it's all about.Thanks for the feedback fellas!
spinach is a great idea. It's really easy to cook as well. Just boil it for a few minutes until it's tender.
EVO family love all the way!Thanks for the feedback fellas!
bros hit the iron!Thanks for the feedback fellas!
@KaneDen keep going....good work so far.......
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