🔥SWCC BODYBUILDING LOG PT 2.🔥

[Swcc]

Good morning all

Welcome to a fresh thread, this thread will be dedicated to just keeping you all in the loop with what im doing training/nutrition/ped wise

Bit of a back story

Just recently competed in season A here doing

Ifbb Vic states (to qualify for nats)

PCA NATIONALS (qualified for this last year and won my pro card here)

Ifbb nationals in melb where i placed 3rd in my class

All in all a very successful prep, i will use this log to document what im currently doing, any plans and thoughts i have going on i will add too

9/5/25

102.3kg bw (currently still lighter than show day)

No cheat meals or off plan meals as of yet, just my regular diet

400 p
600-800 carb depending on the day
35-50 fat depending on protein sources

Cardio: 20 mins stairs (fasted)
3000 steps (fasted)
Abs (fasted)
Sauna (fasted)

Rest of my steps throughout the day (10000)

Training currently is
Push/pull/legs/rest repeat

Feeling very strong and still hitting PRs and body composition is still stage condition as ive put no fat or bodyweight on really (no need, im comfortable walking around at stage condition after doing this for so long)

Dont compare yourself to me, noone needs to do what i do, this is just what i do personally, im a bit of an anomoly lol

Anyways onto today

Morning routine

Then pull is on the cards

I will start logging as of when i finish the day, all my PEDs, training, daily movements etc and my entire day so stay tuned

As always, coaching i available, just hit me on telegram @SWCC95

Talk soon

 

[pauljordan5]

Yes!!! Another log from the legend @Swcc keen to follow brother

 

[abolone]

@koba @Django_ @Hegs00

 

[Hegs00]

let’s go bro another cracker log for sure. Can’t wait to see what package you bring to the next comp

 

[the_alcatraz]

Good morning all

Welcome to a fresh thread, this thread will be dedicated to just keeping you all in the loop with what im doing training/nutrition/ped wise

Bit of a back story

Just recently competed in season A here doing

Ifbb Vic states (to qualify for nats)

PCA NATIONALS (qualified for this last year and won my pro card here)

Ifbb nationals in melb where i placed 3rd in my class

All in all a very successful prep, i will use this log to document what im currently doing, any plans and thoughts i have going on i will add too

9/5/25

102.3kg bw (currently still lighter than show day)

No cheat meals or off plan meals as of yet, just my regular diet

400 p
600-800 carb depending on the day
35-50 fat depending on protein sources

Cardio: 20 mins stairs (fasted)
3000 steps (fasted)
Abs (fasted)
Sauna (fasted)

Rest of my steps throughout the day (10000)

Training currently is
Push/pull/legs/rest repeat

Feeling very strong and still hitting PRs and body composition is still stage condition as ive put no fat or bodyweight on really (no need, im comfortable walking around at stage condition after doing this for so long)

Dont compare yourself to me, noone needs to do what i do, this is just what i do personally, im a bit of an anomoly lol

Anyways onto today

Morning routine

Then pull is on the cards

I will start logging as of when i finish the day, all my PEDs, training, daily movements etc and my entire day so stay tuned

As always, coaching i available, just hit me on telegram @SWCC95

Talk soon

you're a major legend
add some pics to start this log off plz

 

[koba]

you're a major legend
add some pics to start this log off plz

SWCC has my vote as an excellent Coach!
Since we do not seem to have a list of Coaches on EF or EVO are the Coaches allowed to start their own Thread eg
SWCC COACHING?
Drawing attention to there service?

 

[Jro26]

SWCC has my vote as an excellent Coach!
Since we do not seem to have a list of Coaches on EF or EVO are the Coaches allowed to start their own Thread eg
SWCC COACHING?
Drawing attention to there service?

Got my vote too!

 

[Swcc]

Log Update





9/5/26

Saturday

Morning weight 102.3kg



Sleep: 6 hours



Cardio:

10000 steps



20 mins stairs fasted

120-130bpm



Fluids: 10 litres



Sodium/potassium

8000mg

10000mg



Gear:

250mg test/week

10iu gh pre bed



Metabolism:

T3: 25mcg

T4: 100mcg



Full mito stack:



Slupp332 (pre cardio and pre lift)

5amino (pre cardio and pre lift)

Cardarine (pre cardio)

MB (pre lift)

Inj Carnitine (pre cardio)

Mots c (pre cardio)

Ss31 (pre cardio)

Nad+ (pre cardio)



Other peps/random stuff



DSIP (before bed)

semax (pre workout)

Selank (post workout)

Bpc/tb500 (before bed)

Ghk copper (before bed)



Nutrition:



400p

750c

40f

~4960 kcal



Food for the day:



Meal 1



100g cor

100g banana

4 corn thins

100g whey

125g strawberries

40g honey



Meal 2



500g basa

60g rice

4 corn thins

125g pineapple

20g honey





Intra:

70g novo drive

20g eaa

5g creatine

10g glutamine

3g taurine

1g lite salt





Meal 3



100g cor

100g banana

100g whey

4 corn thins

125g pineapple

40g honey







Meal 4

500g basa

8 corn thins

60g ham

20g ff cheese

1/2 tomato

30g dates





Meal 5 (ninja creami)

100g whey

60g mango

8 corn thins

20g dates





Energy is improving with orals being removed, you dont realise how lethargic they make you until you stop them lol



Cardio, effortless, just 20 mins then 3000 steps after, followed by my core routine, sauna for 20 mins then shower and meal 1



We then go back to bed for 3-4 hours



Currently 18 weeks out from my next possible comp (many factors pending) which is season c ifbb and PCA thailand for a pro show



Stimulant use today:

1 energy drink



Pull was on the cards



Single arm bicep cable curl x2

Rear delt fly x2

Single arm nautilus pulldown x2

Dual arm upper back nautilus row x2

Single arm cable pullover x2

Machine row upper back bias x2

Alt db curl x2

10 mins cardio



Post workout meal went in after my wind down ritual of ashwaganda, magnesium, selank and a sauna with breathwork (this has been crucial to getting myself out of fight or flight post workout)



Spent the arvo doing client checkins and finishing steps off



Feeling super motivated since season A and it truly makes me realise how much i love this shit, bodybuilding runs through my veins and best of all the people i met and talk to daily now are all awesome individuals, theres merit to competing even if you know you wont win, simply showing up can open doors you never thought possible



Safe to say im happy, mentally in a great spot, physically in an even better spot



Plans now are to grow slowly and let the food do the work, bloods in 4 weeks then assess



Arvo wrapped up with client onboarding welcome Ben to the team!



Sauna and meals knocked out as usual currently just chilling eating meal 4 and then ill wind down tonight with some shitty cartoons and thc gummies lol



As always if you want some high level coaching hit me on telegram @SWCC95 competitors or lifestyle, aslong as your willing to work hard ill take you on board





Any questions shoot them down below and ill do my best to answer them

 

[koba]

Log Update





9/5/26

Saturday

Morning weight 102.3kg



Sleep: 6 hours



Cardio:

10000 steps



20 mins stairs fasted

120-130bpm



Fluids: 10 litres



Sodium/potassium

8000mg

10000mg



Gear:

250mg test/week

10iu gh pre bed



Metabolism:

T3: 25mcg

T4: 100mcg



Full mito stack:



Slupp332 (pre cardio and pre lift)

5amino (pre cardio and pre lift)

Cardarine (pre cardio)

MB (pre lift)

Inj Carnitine (pre cardio)

Mots c (pre cardio)

Ss31 (pre cardio)

Nad+ (pre cardio)



Other peps/random stuff



DSIP (before bed)

semax (pre workout)

Selank (post workout)

Bpc/tb500 (before bed)

Ghk copper (before bed)



Nutrition:



400p

750c

40f

~4960 kcal



Food for the day:



Meal 1



100g cor

100g banana

4 corn thins

100g whey

125g strawberries

40g honey



Meal 2



500g basa

60g rice

4 corn thins

125g pineapple

20g honey





Intra:

70g novo drive

20g eaa

5g creatine

10g glutamine

3g taurine

1g lite salt





Meal 3



100g cor

100g banana

100g whey

4 corn thins

125g pineapple

40g honey







Meal 4

500g basa

8 corn thins

60g ham

20g ff cheese

1/2 tomato

30g dates





Meal 5 (ninja creami)

100g whey

60g mango

8 corn thins

20g dates





Energy is improving with orals being removed, you dont realise how lethargic they make you until you stop them lol



Cardio, effortless, just 20 mins then 3000 steps after, followed by my core routine, sauna for 20 mins then shower and meal 1



We then go back to bed for 3-4 hours



Currently 18 weeks out from my next possible comp (many factors pending) which is season c ifbb and PCA thailand for a pro show



Stimulant use today:

1 energy drink



Pull was on the cards



Single arm bicep cable curl x2

Rear delt fly x2

Single arm nautilus pulldown x2

Dual arm upper back nautilus row x2

Single arm cable pullover x2

Machine row upper back bias x2

Alt db curl x2

10 mins cardio



Post workout meal went in after my wind down ritual of ashwaganda, magnesium, selank and a sauna with breathwork (this has been crucial to getting myself out of fight or flight post workout)



Spent the arvo doing client checkins and finishing steps off



Feeling super motivated since season A and it truly makes me realise how much i love this shit, bodybuilding runs through my veins and best of all the people i met and talk to daily now are all awesome individuals, theres merit to competing even if you know you wont win, simply showing up can open doors you never thought possible



Safe to say im happy, mentally in a great spot, physically in an even better spot



Plans now are to grow slowly and let the food do the work, bloods in 4 weeks then assess



Arvo wrapped up with client onboarding welcome Ben to the team!



Sauna and meals knocked out as usual currently just chilling eating meal 4 and then ill wind down tonight with some shitty cartoons and thc gummies lol



As always if you want some high level coaching hit me on telegram @SWCC95 competitors or lifestyle, aslong as your willing to work hard ill take you on board





Any questions shoot them down below and ill do my best to answer them

Awesome update bro
Shredded to the max!

 

[Nelsonhaha]

Log Update





9/5/26

Saturday

Morning weight 102.3kg



Sleep: 6 hours



Cardio:

10000 steps



20 mins stairs fasted

120-130bpm



Fluids: 10 litres



Sodium/potassium

8000mg

10000mg



Gear:

250mg test/week

10iu gh pre bed



Metabolism:

T3: 25mcg

T4: 100mcg



Full mito stack:



Slupp332 (pre cardio and pre lift)

5amino (pre cardio and pre lift)

Cardarine (pre cardio)

MB (pre lift)

Inj Carnitine (pre cardio)

Mots c (pre cardio)

Ss31 (pre cardio)

Nad+ (pre cardio)



Other peps/random stuff



DSIP (before bed)

semax (pre workout)

Selank (post workout)

Bpc/tb500 (before bed)

Ghk copper (before bed)



Nutrition:



400p

750c

40f

~4960 kcal



Food for the day:



Meal 1



100g cor

100g banana

4 corn thins

100g whey

125g strawberries

40g honey



Meal 2



500g basa

60g rice

4 corn thins

125g pineapple

20g honey





Intra:

70g novo drive

20g eaa

5g creatine

10g glutamine

3g taurine

1g lite salt





Meal 3



100g cor

100g banana

100g whey

4 corn thins

125g pineapple

40g honey







Meal 4

500g basa

8 corn thins

60g ham

20g ff cheese

1/2 tomato

30g dates





Meal 5 (ninja creami)

100g whey

60g mango

8 corn thins

20g dates





Energy is improving with orals being removed, you dont realise how lethargic they make you until you stop them lol



Cardio, effortless, just 20 mins then 3000 steps after, followed by my core routine, sauna for 20 mins then shower and meal 1



We then go back to bed for 3-4 hours



Currently 18 weeks out from my next possible comp (many factors pending) which is season c ifbb and PCA thailand for a pro show



Stimulant use today:

1 energy drink



Pull was on the cards



Single arm bicep cable curl x2

Rear delt fly x2

Single arm nautilus pulldown x2

Dual arm upper back nautilus row x2

Single arm cable pullover x2

Machine row upper back bias x2

Alt db curl x2

10 mins cardio



Post workout meal went in after my wind down ritual of ashwaganda, magnesium, selank and a sauna with breathwork (this has been crucial to getting myself out of fight or flight post workout)



Spent the arvo doing client checkins and finishing steps off



Feeling super motivated since season A and it truly makes me realise how much i love this shit, bodybuilding runs through my veins and best of all the people i met and talk to daily now are all awesome individuals, theres merit to competing even if you know you wont win, simply showing up can open doors you never thought possible



Safe to say im happy, mentally in a great spot, physically in an even better spot



Plans now are to grow slowly and let the food do the work, bloods in 4 weeks then assess



Arvo wrapped up with client onboarding welcome Ben to the team!



Sauna and meals knocked out as usual currently just chilling eating meal 4 and then ill wind down tonight with some shitty cartoons and thc gummies lol



As always if you want some high level coaching hit me on telegram @SWCC95 competitors or lifestyle, aslong as your willing to work hard ill take you on board





Any questions shoot them down below and ill do my best to answer them

Epic back shot my man

 

[Swcc]

Log Update





10/5/26

Sunday

Morning weight 104.1kg



Sleep: 6 hours



Cardio:

10000 steps



20 mins stairs fasted

120-130bpm



Fluids: 10 litres



Sodium/potassium

8000mg

10000mg



Gear:

250mg test/week

10iu gh pre bed



Metabolism:

T3: 25mcg

T4: 100mcg



Full mito stack:



Slupp332 (pre cardio and pre lift)

5amino (pre cardio and pre lift)

Cardarine (pre cardio)

MB (pre lift)

Inj Carnitine (pre cardio)

Mots c (pre cardio)

Ss31 (pre cardio)

Nad+ (pre cardio)



Other peps/random stuff



DSIP (before bed)

semax (pre workout)

Selank (post workout)

Bpc/tb500 (before bed)

Ghk copper (before bed)



Nutrition:



400p

750c

40f

~4960 kcal



Food for the day:



Meal 1



100g cor

100g banana

4 corn thins

100g whey

125g strawberries

40g honey



Meal 2



500g basa

60g rice

4 corn thins

125g pineapple

20g honey





Intra:

70g novo drive

20g eaa

5g creatine

10g glutamine

3g taurine

1g lite salt





Meal 3



100g cor

100g banana

100g whey

4 corn thins

125g pineapple

40g honey







Meal 4

500g basa

8 corn thins

60g ham

20g ff cheese

1/2 tomato

30g dates





Meal 5 (ninja creami)

100g whey

60g mango

8 corn thins

20g dates



Afternoon all! Another killer day today done! Currently winding down in the sauna before meal 4, all training and clients taken care of for the day!



Legs was a killer but ill get into that after the rest of the update



Cardio, effortless, just 20 mins then 3000 steps after, followed by my core routine, sauna for 20 mins then shower and meal 1



Core routine for those wanting to know goes



1 min plank

30 sec HARD VACUUMS

Run that 3 x over with 45 sec rest between



Then 50 leg raises

Rest 1 min

50 crunches



Then get my ass into the sauna



Then shower and meal 1



We then go back to bed for 3-4 hours



Currently 18 weeks out from my next possible comp (many factors pending) which is season c ifbb and PCA thailand for a pro show



Stimulant use today:

1 energy drink



Legs was on the cards as mentioned



Adductor x1

Abductor x1

Calves x2

Seated ham x1

Quad ext x1

Single leg hack x1

Legpress x1

Lying ham x1

45 back raise x1

10 mins cardio



Post workout meal went in after my wind down ritual of ashwaganda, magnesium, selank and a sauna with breathwork (this has been crucial to getting myself out of fight or flight post workout)



Spent the arvo doing client checkins and finishing steps off (same as always)



Need to get the youtube going again just gotta motivate myself enough to wake up and shove a camera in my own face lol



I duno about you guys but post comp im always so excited and motivated



Lets fucking improve!!!





As always if you want some high level coaching hit me on telegram @SWCC95 competitors or lifestyle, aslong as your willing to work hard ill take you on board





Any questions shoot them down below and ill do my best to answer them

 

[Nelsonhaha]

Hey brother, just curious how tall you are ? You’re huge and only 104kg

Also insane quads