Date: 23rd July
Fasted Body Weight: 103.8kg , no change
BP: - No reading
Target Calories: 2300
Yesterday Calories : 2,386
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 307 C, 44 F, 218 P
12,863 steps
PED'S / Supps:
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 3IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine
Side Effects & Adjustments:
No real change here. Had some bad indigestion all day even with taking heartburn tablets. Was probably from the bread last night with the home made pumpkin soup the wife made.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 9 of 15
Warm up -
Banded 7's for shoulders every session
Leg day warm up -
Hip halo activation
Into 3 rounds
15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell
Exercises:
Back Squat – @ 87.5%
11 x 3 @ 160kg
Substituted with Hack Squat
Technogym
Split Stance DB RDL - RPE 7
3 x 15 each side @ pair of 15kg
Goblet Squat 1.5 reps- RPE 7
3 x 15 @ 20kg
Leg extension - RPE 7
3 x 15 @ 90kg
Technogym
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g dates
Dopa-Drive from
Training Notes:
Todays session was hard to get into the groove I normally have. Indigestion was frustrating and making it hard. I wanted to go heavier on the hacks but I could feel pip and/or doms in the legs down un the hole. I should roll them out with a roller. The rest of the session was good, can start to see definition in the quads now.
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@livewell labs
@Livewell rep
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