@Wookie1 Updates are on point man....keep it up......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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@Livewell rep
@Wookie1 love the storage container man. I need to get one of thoseDate: 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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@livewell labs
@Livewell rep
Yeah they are good. If you search places like ebay, Amazon, temu for Essential oil storage or ink storage 1-3mL for peps and 10mL for oils. There is also a place in America run by some veterans that do a 3D printed case that looks tough and rugged, bit dearer but looks solid.@Wookie1 love the storage container man. I need to get one of those
@Wookie1 buy USA made always bro we love thatYeah they are good. If you search places like ebay, Amazon, temu for Essential oil storage or ink storage 1-3mL for peps and 10mL for oils. There is also a place in America run by some veterans that do a 3D printed case that looks tough and rugged, bit dearer but looks solid.
growth and lean size there dudeDate: 1st August
Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg PM
SLUPP-322
Mots-c 2mg
1mL L-Carnitine 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 and Adjustments:
Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals
New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.
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
Arms and Core Warm Up
3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)
-into-
3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows
Exercises:
Banded Pushups
5 x 10
Chin-Ups
5 x 10
Dips
5 x 10
Incline DB Hammer Curls
3 x 15 @ 12.5kg
Inverted Skull Crusher
3 x 15 @ BW
DB Preacher Curl
3 x 15 @ 12.5kg
Shoulder Rehab & Activation Program
Performed before weights
Rotator Cuff External Rotation with Band
3 x 15 each side
Banded Serratus Wall Slides
3 x 6-8
Prone I’s & Y’s on Bench
3 x 10 @ 1kg
30° Banded Scapular Shrugs
3 x 12-15 each side
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio
LISS
20mins incline 3 speed 4km
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive
Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes
Sponsored by
@livewell labs
@Livewell rep
Its a whole rump I cut down for steaks and also diced up for my meals preps. I think its called sirloin in the states.growth and lean size there dude
i did look at those meat pics what is that?
nice picture collage of everything @Wookie1 this is some solid info. i'm glad you put it all togetherDate: 1st August
Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading
Target Calories: 2,300
Yesterday Calories :
Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps
PED'S / Supps:
Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F
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
GABA 2mg PM
SLUPP-322
Mots-c 2mg
1mL L-Carnitine 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 and Adjustments:
Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals
New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.
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
Arms and Core Warm Up
3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)
-into-
3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows
Exercises:
Banded Pushups
5 x 10
Chin-Ups
5 x 10
Dips
5 x 10
Incline DB Hammer Curls
3 x 15 @ 12.5kg
Inverted Skull Crusher
3 x 15 @ BW
DB Preacher Curl
3 x 15 @ 12.5kg
Shoulder Rehab & Activation Program
Performed before weights
Rotator Cuff External Rotation with Band
3 x 15 each side
Banded Serratus Wall Slides
3 x 6-8
Prone I’s & Y’s on Bench
3 x 10 @ 1kg
30° Banded Scapular Shrugs
3 x 12-15 each side
Tennis elbow rehab movement
• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg
Cardio
LISS
20mins incline 3 speed 4km
Notes:
Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive
Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes
Sponsored by
@livewell labs
@Livewell rep
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