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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.......
The info has been top tier so far! Keen to see how far we can take my physique this year
Sleep Quality
Still absolutely garbage, but last night was a lot better
Fasted Weight - 80.3
4 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- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
400pm
Pull Day Workout – 15 Feb
(Warm up shoulders and back)
Wide Pull-Ups
• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps
Bent-Over Row (Dumbbell)
• Set 1 – 27.5 kg × 13 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 × 15 reps
• Set 3 – 60 kg × 20 reps
Bicep Curl (Barbell)
• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps
Reverse Fly (Cable)
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)
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
Klow80- 2.33mg/night
Supplements
Morning:
energy has been low, but have still been making time to head to the gym and get my meals in. Yesterday was especially rough, but today will be another addition to the calories so im keen to push a little more food
Still absolutely garbage, but last night was a lot better
Fasted Weight - 80.3
4 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- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
400pm
Pull Day Workout – 15 Feb
(Warm up shoulders and back)
Wide Pull-Ups
• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps
Bent-Over Row (Dumbbell)
• Set 1 – 27.5 kg × 13 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 × 15 reps
• Set 3 – 60 kg × 20 reps
Bicep Curl (Barbell)
• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 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
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)
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
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
energy has been low, but have still been making time to head to the gym and get my meals in. Yesterday was especially rough, but today will be another addition to the calories so im keen to push a little more food
that's what we like to hear.
Bros, hell yeah!The one thing we look forward to every day
A+++ EF family respect
Should be a big year
Sleep Quality
Fucking amazing. 10 hours of solid sleep in the aircon does wonders
Fasted Weight - 80.5
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Pork Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
630pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
700pm
Push Day Workout – 16 Feb
Dumbbell Bench Press
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
930pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
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:
Fucking amazing. 10 hours of solid sleep in the aircon does wonders
Fasted Weight - 80.5
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Pork Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
630pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
700pm
Push Day Workout – 16 Feb
Dumbbell Bench Press
- Set 1 – 27.5kg × 12 reps
- Set 2 – 37.5 kg × 7 reps
- Set 3 – 30 kg × 10 reps
- Set 1 – 25 kg × 12 reps
- Set 2 – 46 kg × 8 reps
- Set 3 – 32 kg × 12 reps
- Set 1 – 47 kg × 12 reps
- Set 2 – 68 kg × 10 reps (Drop Set)
- Set 3 – 40 kg × 15 reps
- Set 1 – 7.5 kg × 15 reps
- Set 2 – 10 kg × 14 reps (Drop Set)
- Set 3 – 5 kg × 14 reps
- Set 1 – 25 kg × 14 reps
- Set 2 – 32.5 kg × 15 reps (Rest Pause)
- Set 3 – 32.5 kg × 5 reps
- Set 1 – 15 reps (AMRAP)
- Set 2 – 12 reps
- Set 3 – 12 reps
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
930pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
Happy to be offered a spot on the team over at @IRONCLAD LABS to log some of their products 
I’ll be logging their HGH, as well as the addition of their Mots-C to really amplify mitochondrial efficiency. Excited to see the changes in my physique over the next few months! Appreciate it @IronHQ
Products are en route, and I’ll be sure to post them up as soon as they arrive
I’ll be logging their HGH, as well as the addition of their Mots-C to really amplify mitochondrial efficiency. Excited to see the changes in my physique over the next few months! Appreciate it @IronHQ
Products are en route, and I’ll be sure to post them up as soon as they arrive
I hope so.Should be a big year
Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon
Fasted Weight - 80.4
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
730pm
Pull Day Workout – 17 Feb
(Warm up shoulders and back)
Pull-Ups
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
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:
Another solid 9 hours of sleep in the freshly repaired aircon
Fasted Weight - 80.4
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
730pm
Pull Day Workout – 17 Feb
(Warm up shoulders and back)
Pull-Ups
- Set 1 – BW × 10
- Set 2 – BW × 8
- Set 3 – BW × 6
- Set 4 – BW × 5
- Set 1 – 60 kg × 12
- Set 2 – 90 kg × 8
- Set 3 – 70 kg × 12
- Set 1 – 21.25 kg × 15
- Set 2 – 15 kg × 20 (Rest Pause)
- Set 3 – 15 kg × 15
- Set 1 – 10 kg × 15
- Set 2 – 15 kg × 11
- Set 3 – 10 kg × 14 (Rest Pause)
- Set 4 – 10 kg × 6
- Set 1 – 45 kg × 13
- Set 2 – 45 kg × 12
- Set 3 – 47.5 kg × 10
- Set 1 – 50 kg × 15
- Set 2 – 60 kg × 12
- Set 3 – 70 kg × 10 (Drop Set)
- Set 4 – 35 kg × 20
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
aromasin with eq going to crush e2 bro
Should I drop the Aromasin and add in EQ or just stick with Aromasin? I know how Aromasin reacts with my E2, unsure how EQ will react with E2
Aromasin bro u can control it short term
Eq is wild on estrogen and has a long half life
I might stick with Aromasin for now then and possibly add in some EQ a lot later on when I’ve got E2 under control and without any other variables
Much better bro
Sleep Quality
9 hours of good quality
Fasted Weight - 80.4
5 x 30 sec vacuum after waking up
Fasted Cardio - 3km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
730pm
Cardio and Recovery - 11 Jan
3km 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
ANCILLARIES
12.5mg of Aromasin/3x a week (M/W/F)
Supplements
Morning:
9 hours of good quality
Fasted Weight - 80.4
5 x 30 sec vacuum after waking up
Fasted Cardio - 3km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
730pm
Cardio and Recovery - 11 Jan
3km 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
ANCILLARIES
12.5mg of Aromasin/3x a week (M/W/F)
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
Sleep Quality
9 hours of good quality
Fasted Weight - 80.4
5 x 30 sec vacuum after waking up
Fasted Cardio - 3km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
730pm
Cardio and Recovery - 11 Jan
3km 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
ANCILLARIES
12.5mg of Aromasin/3x a week (M/W/F)
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Had a birthday party this weekend for a family member but I managed to get a session in yesterday, and ended up getting in a nice little cardio and recovery session today. Energy levels are high, mood has been great and the extra food is feeling nice. Food was a little all over the place Friday and Saturday because of the party but reigned it back in today
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
this aint a cheat meal lol bro KFC is a cheat
Touchdown secured
Massive appreciation to @IRONCLAD LABS for the seamless communication and top-tier service throughout. Everything was handled professionally and efficiently, and the delivery was a 2 day turnaround
Packaging is next level! Premium, secure, and an experience in itself. Absolute quality from the inside out.
The addition of Mots-C to the PED stack is one I've been thinking about for a while now, but @IronHQ made it an easy choice. Will keep you posted on how it all goes! HGH will be pinned tonight, and Mots-C was pinned today prior to training. Will add it into my log
Tested. Trusted. Ironclad.
Ready to get to work
Massive appreciation to @IRONCLAD LABS for the seamless communication and top-tier service throughout. Everything was handled professionally and efficiently, and the delivery was a 2 day turnaround
Packaging is next level! Premium, secure, and an experience in itself. Absolute quality from the inside out.
The addition of Mots-C to the PED stack is one I've been thinking about for a while now, but @IronHQ made it an easy choice. Will keep you posted on how it all goes! HGH will be pinned tonight, and Mots-C was pinned today prior to training. Will add it into my log
Tested. Trusted. Ironclad.
Ready to get to work
Attachments
Sleep Quality
8 hours of good quality
Fasted Weight - 82.5
4 x 30 sec vacuum after waking up
Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Push Day Workout – 23 Feb
Dumbbell Bench Press
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
8 hours of good quality
Fasted Weight - 82.5
4 x 30 sec vacuum after waking up
Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Push Day Workout – 23 Feb
Dumbbell Bench Press
- Set 1 – 27.5kg × 12 reps
- Set 2 – 37.5 kg × 8 reps
- Set 3 – 30 kg × 10 reps
- Set 1 – 25 kg × 12 reps
- Set 2 – 46 kg × 10 reps
- Set 3 – 32 kg × 12 reps
- Set 1 – 47 kg × 12 reps
- Set 2 – 68 kg × 12 reps (Drop Set)
- Set 3 – 40 kg × 17 reps
- Set 1 – 7.5 kg × 15 reps
- Set 2 – 12.5 kg × 12 reps (Drop Set)
- Set 3 – 5 kg × 14 reps
- Set 1 – 25 kg × 14 reps
- Set 2 – 32.5 kg × 15 reps (Rest Pause)
- Set 3 – 32.5 kg × 8 reps
- Set 1 – 15 reps (AMRAP)
- Set 2 – 15 reps
- Set 3 – 15 reps
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
kfc is da best brobrother, KFC is my achilles heel
how u like motsC?
if I wasn't so dialled in on training and nutrition bro, I would be having it at least once a week
there's nothing on that menu I wouldn't devour
had the first in yesterday bro and I didn't really know what to expect, but I felt damn good in the gym. I felt like I had more endurance, my core temperature was definitely a little warmer and the pump was unreal
big shoutout to @IronHQ for the suggestion, so far its been an elite addition to the stack
Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately
Fasted Weight - 82.9
4 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Pull Day Workout – 24 Feb
(Warm up shoulders and back)
Pull-Ups
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
first pin tonight of @IRONCLAD LABS HGH, will keep updated on how it goes! Reconstituted nicely though, and I've only heard good feedback, so I'm keen to get it started
6 hours of very restless sleep, had some work things on my mind unfortunately
Fasted Weight - 82.9
4 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Pull Day Workout – 24 Feb
(Warm up shoulders and back)
Pull-Ups
- Set 1 – BW × 10
- Set 2 – BW × 8
- Set 3 – BW × 6
- Set 4 – BW × 6
- Set 1 – 60 kg × 12
- Set 2 – 90 kg × 9
- Set 3 – 70 kg × 12
- Set 1 – 21.25 kg × 15
- Set 2 – 17.5 kg × 20 (Rest Pause)
- Set 3 – 17.5 kg × 15
- Set 1 – 10 kg × 15
- Set 2 – 15 kg × 12
- Set 3 – 10 kg × 15 (Rest Pause)
- Set 4 – 10 kg × 8
- Set 1 – 45 kg × 13
- Set 2 – 45 kg × 12
- Set 3 – 47.5 kg × 10
- Set 1 – 50 kg × 15
- Set 2 – 60 kg × 12
- Set 3 – 70 kg × 10 (Drop Set)
- Set 4 – 35 kg × 20
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
first pin tonight of @IRONCLAD LABS HGH, will keep updated on how it goes! Reconstituted nicely though, and I've only heard good feedback, so I'm keen to get it started Good looking TD brother!!Touchdown secured
Massive appreciation to @IRONCLAD LABS for the seamless communication and top-tier service throughout. Everything was handled professionally and efficiently, and the delivery was a 2 day turnaround
Packaging is next level! Premium, secure, and an experience in itself. Absolute quality from the inside out.
The addition of Mots-C to the PED stack is one I've been thinking about for a while now, but @IronHQ made it an easy choice. Will keep you posted on how it all goes! HGH will be pinned tonight, and Mots-C was pinned today prior to training. Will add it into my log
Tested. Trusted. Ironclad.
Ready to get to work
Love the detail in your logs mate. Excited to see how you progress in coming weeks and months!!
Easy to make a TD look good with products like that bro!Good looking TD brother!!
Love the detail in your logs mate. Excited to see how you progress in coming weeks and months!!
Keen to see how far we can take my physique
Sleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
today was so much better than yesterday. Managed to get to the end of the day quite easily, with zero fatigue. Gym felt a lot smoother and I actually felt motivated. I can't stress enough how important sleep is. Seeing some weight increases since increasing the calories, im guessing that's just water/glycogen/fullness. First pin of @IRONCLAD LABS HGH last night, and I slept like a BABY. Their Mots-C had set a high standard, but so far their HGH has met those same standards will keep posted as the weeks go, currently staying on 5IU a night so IGF-1 should be at supra-physiological levels
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
today was so much better than yesterday. Managed to get to the end of the day quite easily, with zero fatigue. Gym felt a lot smoother and I actually felt motivated. I can't stress enough how important sleep is. Seeing some weight increases since increasing the calories, im guessing that's just water/glycogen/fullness. First pin of @IRONCLAD LABS HGH last night, and I slept like a BABY. Their Mots-C had set a high standard, but so far their HGH has met those same standards will keep posted as the weeks go, currently staying on 5IU a night so IGF-1 should be at supra-physiological levels
Sleep Quality
6 hours of very restless sleep, had some work things on my mind unfortunately
Fasted Weight - 82.9
4 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Pull Day Workout – 24 Feb
(Warm up shoulders and back)
Pull-Ups
Seated Row (Cable)
- Set 1 – BW × 10
- Set 2 – BW × 8
- Set 3 – BW × 6
- Set 4 – BW × 6
Face Pull (Cable)
- Set 1 – 60 kg × 12
- Set 2 – 90 kg × 9
- Set 3 – 70 kg × 12
Hammer Curl (Dumbbell)
- Set 1 – 21.25 kg × 15
- Set 2 – 17.5 kg × 20 (Rest Pause)
- Set 3 – 17.5 kg × 15
Shrug (Dumbbell)
- Set 1 – 10 kg × 15
- Set 2 – 15 kg × 12
- Set 3 – 10 kg × 15 (Rest Pause)
- Set 4 – 10 kg × 8
Lat Pulldown – Wide Grip (Cable)
- Set 1 – 45 kg × 13
- Set 2 – 45 kg × 12
- Set 3 – 47.5 kg × 10
Post Workout Cardio
- Set 1 – 50 kg × 15
- Set 2 – 60 kg × 12
- Set 3 – 70 kg × 10 (Drop Set)
- Set 4 – 35 kg × 20
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Very average sleep last night, purely because of work things on my mind and couldn’t relax. Wasn’t feeling the best most of the day, very fatigued. Made it to the gym and still pushed but tonight I’ll be in bed early and getting a good nights sleep in to be able to actually function properly tomorrow
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
sleeping good bro this is topSleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Damn it feels good to get quality sleep
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
5 x 30 sec vacuum after waking up
These small things add up
These small things add up
@KaneDen quality sleep goes a LONG way! it can make or break your entire workout. its been proven that athletes who sleep better have better performance. Steve McNair used to take naps before games and he would play great, if he couldn't get in a nap he would not play wellSleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Damn it feels good to get quality sleep
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
Zero fatigue is definitely something that you should strive for. It would be awesome. As you get older that gets tougher and tougher. That's why you see so many old people taking naps. @KaneDenSleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Damn it feels good to get quality sleep
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
Bros, hell yeah! This is looking terrific. I like the different supplements you are putting together. @KaneDen seems like you cover all bases and I like how you keep us updated on any changes.Sleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Damn it feels good to get quality sleep
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
@KaneDen the hack squat looks fantastic. Good training session on this. The leg extensions are also terrific.Sleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Damn it feels good to get quality sleep
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
It does feel good to get quality sleep and getting in a workout after a nice rest is well worth everything. HGH definitely is helping you I think. @KaneDenSleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Damn it feels good to get quality sleep
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
A good quality sleep single handedly makes me feel elite when I go and train! A pre gym nap could be a great idea, might be onto something here
I wish I could nap a lot easier! As soon as I lay down I have to either fall asleep, or get straight back up
Yep unfortunately most people fail to get adequate sleep. And it's only holding them back.A good quality sleep single handedly makes me feel elite when I go and train! A pre gym nap could be a great idea, might be onto something here
I agree bro! Sleep like a baby ever since I started on the HGH
Sleep Quality
9 hours of good quality sleep
Fasted Weight - 83.6
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Push Day Workout – 27 Feb
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
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout
Supplements
Morning:
it seemed to me like it was more so used in a diet phase, but since I've added in @IRONCLAD LABS Mots-C into the mix only 3 times a week, usually before a Push or Pull session (trying to really grow my upper body this bulk) I've noticed a huge difference in performance output mainly, but the pump I've been getting has been freaky I would like to start the blast next week and get some size on before I head overseas at the end of June, so I'll be prepping my growth phase and post it up here to get everyones thoughts!
9 hours of good quality sleep
Fasted Weight - 83.6
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Push Day Workout – 27 Feb
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
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout
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
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- 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
it seemed to me like it was more so used in a diet phase, but since I've added in @IRONCLAD LABS Mots-C into the mix only 3 times a week, usually before a Push or Pull session (trying to really grow my upper body this bulk) I've noticed a huge difference in performance output mainly, but the pump I've been getting has been freaky I would like to start the blast next week and get some size on before I head overseas at the end of June, so I'll be prepping my growth phase and post it up here to get everyones thoughts!
Sometimes just laying still and closing your eyes can be very beneficial.
yeah HGH helps you sleep harder; that's for sure.
@KaneDen Smashing the sleep bro! Awesome work!Sleep Quality
9 hours of qualtiy sleep
Fasted Weight - 83.1
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Leg Day Workout – 25 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 10
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 10
• 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 × 12
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
@IRONCLAD LABS HGH - 5IU/night before bed
Klow80- 2.33mg/night
@IRONCLAD LABS Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Damn it feels good to get quality sleep
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
@KaneDen Great updates....9 hours sleep is good........Sleep Quality
9 hours of good quality sleep
Fasted Weight - 83.6
5 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado
400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates
520pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
530pm
Push Day Workout – 27 Feb
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
Post Workout Cardio
10mins 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)
800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Mots-C - 1mg Pre Workout (3x weekly)
ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout
Supplements
Morning:
Lunch:
- 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
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - It's unreal how effective Mots-C is, and I can't believe I haven't gotten onto it sooner
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
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