Date: 28th July
Fasted Body Weight: 102kg - down 0.9kg
BP - No measurements taken
Target Calories: 2300
Yesterday Calories : 2,029
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 199C, 37 F, 211 P
Steps: 5,267
PED'S / Supps
Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU PM
Clen 40mcg AM fasted
GABA 2mg PM
1mL L-Carnitine (450mg/mL) PM before training
Daily supplements:
Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10, Taurine, Magnessium Glycinate, Selenium, ALA, Berberine, Curcumin,
Side Effects & Adjustments:
No training Friday-Sunday due to going away for the weekend for daughters birthday. Had a break from all PED'S, just took supplements and maintained diet as best I could. Weight is down 0.9kg from Friday morning so did achieve target calories fairly well.
Training:
The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles
Week 10 of 15 - Deload week
Warm up -
Banded 7's for shoulders every session
Upper Body Anterior Warm-up
Crossover Symmetry Warmup -into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
Exercises:
Bench Press – @ RPE 6
4 x 8 @ 90kg
Alt Incline DB Bench– RPE 7
3 x 15 @ 25kg
Reverse Grip Bench Press - RPE 7
3 x 15 @ 70kg
Flat DB Chest Fly - RPE 7
3 x 15 @ 15kg
Standing Alt DB Hammer Curl - RPE 7
3 x 15 @ 15kg
Ring Curl - RPE 7
3 x 15 @ BW
Training Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dates 50g
Sports Fuel 101
Dopa-Drive
2 rice cakes with peanut butter
General Comments:
Good session after the break, the deload has allowed for a good pump. I ate to much before training which confirmes to me I train better empty or with a liquid based faster acting source of nutrition. The double digits in weight is getting so close now, possibly few more weeks.
Reduced steps yesterday due to driving home most of the day. Sleep felt really good last night after being away for a few nights.
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