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Week 0 - Back, Biceps, Forearms, Hamstrings & Calves
Session included single-arm cable rows, normal grip pulldowns, underhand EZ bar rows, EZ bar cable curls, reverse curls, stiff-legged deadlifts, and leg press calf raises. Execution was strong throughout. Movements were in line with the programmed plan, and weights continue to trend up. Pump and mind-muscle connection were both solid, particularly through back and arms.
Cardio:
15-minute walk at lunchtime.
Nutrition & Supps:
Pre-workout: Pump Juice Pineapple, Purple Reign, ALCAR, and water.
Intra-workout: Pump Juice Pineapple, creatine monohydrate (MuscleTech), and water.
No solid food pre-training.
Recovery:
6 hours and 9 minutes sleep. Sleep was disturbed due to a sick kid overnight but still managed to feel ready going into the session. No lingering soreness from prior training. Recovery is holding up well despite minor sleep disruption.
Current PEDs:
140mg Test E / week
140mg Mast E / week
3.33 IU GH / day
No injection today.
Current Health Supplements:
Final week on the simplified stack: omega-3, CoQ10, K2, D3, citrus bergamot, magnesium.
Side Effects & Adjustments:
No side effects noted. Libido, mood, and energy all stable. No injection site issues. Joints remain in a good place.
Adjustments Made:
None today. Continuing to follow program recommendations for volume and intensity.
Progress Updates:
Morning weight: 105.4 kg
Strength continues to improve steadily. Weight lifted across all movements is trending up. Not really expecting definition to improve much over the next 20 weeks but we’ll hopefully have something solid to cut down too.
General Comments:
Despite disrupted sleep, energy and focus in the gym were where they needed to be. Training quality is high, recovery outlook remains positive, and consistency is holding strong. On track to build momentum through the rest of the week.
Session included single-arm cable rows, normal grip pulldowns, underhand EZ bar rows, EZ bar cable curls, reverse curls, stiff-legged deadlifts, and leg press calf raises. Execution was strong throughout. Movements were in line with the programmed plan, and weights continue to trend up. Pump and mind-muscle connection were both solid, particularly through back and arms.
Cardio:
15-minute walk at lunchtime.
Nutrition & Supps:
Pre-workout: Pump Juice Pineapple, Purple Reign, ALCAR, and water.
Intra-workout: Pump Juice Pineapple, creatine monohydrate (MuscleTech), and water.
No solid food pre-training.
Recovery:
6 hours and 9 minutes sleep. Sleep was disturbed due to a sick kid overnight but still managed to feel ready going into the session. No lingering soreness from prior training. Recovery is holding up well despite minor sleep disruption.
Current PEDs:
140mg Test E / week
140mg Mast E / week
3.33 IU GH / day
No injection today.
Current Health Supplements:
Final week on the simplified stack: omega-3, CoQ10, K2, D3, citrus bergamot, magnesium.
Side Effects & Adjustments:
No side effects noted. Libido, mood, and energy all stable. No injection site issues. Joints remain in a good place.
Adjustments Made:
None today. Continuing to follow program recommendations for volume and intensity.
Progress Updates:
Morning weight: 105.4 kg
Strength continues to improve steadily. Weight lifted across all movements is trending up. Not really expecting definition to improve much over the next 20 weeks but we’ll hopefully have something solid to cut down too.
General Comments:
Despite disrupted sleep, energy and focus in the gym were where they needed to be. Training quality is high, recovery outlook remains positive, and consistency is holding strong. On track to build momentum through the rest of the week.
