Date: 30th July
Fasted Body Weight: 101.4kg , down 0.3kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories : 2,201
Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 229 C, 44 F, 210 P
12,353 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 4IU PM
1mL L-Carnitine (450mg) PM before training
Daily supplements:
Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)
Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA
Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)
Side Effects & Adjustments:
No real change here. Im going to space out my supps as listed above as opposed to taking them all at once in the morning. Looks like its the ALA giving me bad indigestion . Poor sleep did have a nap before gym. Didnt take any L-Carnitine before gym more so because i forgot but if sleep is improved ill just take it in the morning instead of before the gym.
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
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:
Deload week
Back Squat has been Substituted out to reduce loading off the spine and in its place i will do Hack squats and Leg Press
Hack Squat – @ RPE 6
4 x 8 @ 80kg
Technogym
Leg Press - @ RPE 6
4 x 8 @ 200kg
Technogym
Barbell RDL - RPE 7
3 x 15 @ 80kg
Back Racked BB Box Step Ups - RPE 7
3 x 15 ea. @ 20kg
Laying Hamstring Curl - RPE 7
3 x 15 @ 30kg
Technogym
Leg Extension - RPE 7
3 x 15 @ 70kg
Standing BW Calf Raises
4 x 20 @ BW 100kg
Pre workout:
Premium sups Warrior Pre-workout
Dopa-Drive
Training Notes:
Felt off today, lethargic, hard to be motivated. I could have something as one of my daughters is down with a feaver at the moment. Could also be just being in a deficit for so long. So tonight i made up a big dish of creamy bacon and chicken cabonarra, no idea on the macros for tomorrows recap will be out a bit. I might need to ramp up to maintenance levels for a bit before the last push. Otherwise got a really good sweat up , legs are starting to look more defined.
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