Approved Log Off Season Growth Cycle Log

[Ironsight]

Time to start the offseason push up @Vertex Labs

6 weeks post comp. Went straight into a health phase. Took some time off training, lowered the cals and focused on getting my digestion in check as it was completely ruined!! Also focused on alot of recovery with my physio, addressing some shoulder pain.

Feeling good! Fresh and ready to roll!

Current health phase cycle is:
- Test e 300mg per week
- Primo e 210mg per week

Ancillaries
- Telmisartan 40mg ed
- Ezetemibe 5mg ed
- Nebivolol 5mg ed
- Empagliflozin 10mg ed

Macros
4052 cals
290 p
570 c
68 f

Training Plan:
Legs
Push
Pull
Rest
Legs
Upper
Legs

Training plan i will break down in later posts but the focus is to bring up the lagging areas like quads and arms

Push up cycle will start at:
Test e 700mg per week
Bold Cyp 250mg per week
Npp 280mg per week
Gh 5iu at night on training days
Glutathione - 200mg 2 x week
Nad+ 100mg 2 x per week

As the push continues doses will be adjusted. Will also bring in insulin post training when the carbs get higher and am keen to try some injectable orals and dhb.

May also look at test No ester or tren no ester

Blood pressure and fasted Blood glucose level taken each morning

Starting weight 95.6kg. 37yr old and 180cm tall

Hit me with any questions you have, i've probably forgotten something

 

[ChewedSleek]

Time to start the offseason push up @Vertex Labs

6 weeks post comp. Went straight into a health phase. Took some time off training, lowered the cals and focused on getting my digestion in check as it was completely ruined!! Also focused on alot of recovery with my physio, addressing some shoulder pain.

Feeling good! Fresh and ready to roll!

Current health phase cycle is:
- Test e 300mg per week
- Primo e 210mg per week

Ancillaries
- Telmisartan 40mg ed
- Ezetemibe 5mg ed
- Nebivolol 5mg ed
- Empagliflozin 10mg ed

Macros
4052 cals
290 p
570 c
68 f

Training Plan:
Legs
Push
Pull
Rest
Legs
Upper
Legs

Training plan i will break down in later posts but the focus is to bring up the lagging areas like quads and arms

Push up cycle will start at:
Test e 700mg per week
Bold Cyp 250mg per week
Npp 280mg per week
Gh 5iu at night on training days
Glutathione - 200mg 2 x week
Nad+ 100mg 2 x per week

As the push continues doses will be adjusted. Will also bring in insulin post training when the carbs get higher and am keen to try some injectable orals and dhb.

May also look at test No ester or tren no ester

Blood pressure and fasted Blood glucose level taken each morning

Starting weight 95.6kg. 37yr old and 180cm tall

Hit me with any questions you have, i've probably forgotten something

Welcome to EF! Great start to the log bro! I’ll be following along.

 

[rizzlekdizzle]

nice man - great health phase and next push sounds great too

 

[Oths]

chest is looking very full

 

[the_alcatraz]

Time to start the offseason push up @Vertex Labs

6 weeks post comp. Went straight into a health phase. Took some time off training, lowered the cals and focused on getting my digestion in check as it was completely ruined!! Also focused on alot of recovery with my physio, addressing some shoulder pain.

Feeling good! Fresh and ready to roll!

Current health phase cycle is:
- Test e 300mg per week
- Primo e 210mg per week

Ancillaries
- Telmisartan 40mg ed
- Ezetemibe 5mg ed
- Nebivolol 5mg ed
- Empagliflozin 10mg ed

Macros
4052 cals
290 p
570 c
68 f

Training Plan:
Legs
Push
Pull
Rest
Legs
Upper
Legs

Training plan i will break down in later posts but the focus is to bring up the lagging areas like quads and arms

Push up cycle will start at:
Test e 700mg per week
Bold Cyp 250mg per week
Npp 280mg per week
Gh 5iu at night on training days
Glutathione - 200mg 2 x week
Nad+ 100mg 2 x per week

As the push continues doses will be adjusted. Will also bring in insulin post training when the carbs get higher and am keen to try some injectable orals and dhb.

May also look at test No ester or tren no ester

Blood pressure and fasted Blood glucose level taken each morning

Starting weight 95.6kg. 37yr old and 180cm tall

Hit me with any questions you have, i've probably forgotten something

Big AF legend
LFG need more updates to approve

 

[Ironsight]

Nice little touch down earlier this week to get this log rolling and the Push underway!!

Bold cyp is on the way but will use the primo I have for now

Test e has been ramped up to 700mg per week
Primo remains the same
Npp 280mg per week
Gh brought in at 5iu

Oils pin smoothly!

Just the 3 training sessions in and feel great! Energy high, digestion has been great, 4-5L of water a day
Sleep has been good
Weekly deep tissue work

Cals remain the same for now and will assess each week based on performance, energy, hunger, fasted and 90min post meal blood glucose

Full training plan coming
Check in pics weekly

 

[Nitral]

Time to start the offseason push up @Vertex Labs

6 weeks post comp. Went straight into a health phase. Took some time off training, lowered the cals and focused on getting my digestion in check as it was completely ruined!! Also focused on alot of recovery with my physio, addressing some shoulder pain.

Feeling good! Fresh and ready to roll!

Current health phase cycle is:
- Test e 300mg per week
- Primo e 210mg per week

Ancillaries
- Telmisartan 40mg ed
- Ezetemibe 5mg ed
- Nebivolol 5mg ed
- Empagliflozin 10mg ed

Macros
4052 cals
290 p
570 c
68 f

Training Plan:
Legs
Push
Pull
Rest
Legs
Upper
Legs

Training plan i will break down in later posts but the focus is to bring up the lagging areas like quads and arms

Push up cycle will start at:
Test e 700mg per week
Bold Cyp 250mg per week
Npp 280mg per week
Gh 5iu at night on training days
Glutathione - 200mg 2 x week
Nad+ 100mg 2 x per week

As the push continues doses will be adjusted. Will also bring in insulin post training when the carbs get higher and am keen to try some injectable orals and dhb.

May also look at test No ester or tren no ester

Blood pressure and fasted Blood glucose level taken each morning

Starting weight 95.6kg. 37yr old and 180cm tall

Hit me with any questions you have, i've probably forgotten something

Loving this look man. You’re in a great spot

 

[Ironsight]

Just over a week in the books now and everything is running great!
@Vertex Labs oils are second to none!!

Weight has gone from 95.6 up to 96.2kg.
Training has been great and pumps have been gnarly! Strength is getting better and better and energy is great!
Nutrition has remained the same
No change on the cycle until bold cyp arrives and comes in.
Sleep has been on average 7hrs a night
I do a 30min fasted walk in the morning and have done for many years now manly for just my own mental health and clarity, also helps to get some sunlight in the morning.
Post workout I do 10min on the stairmaster or incline treadmill.
Aim to get 10k steps in a day

 

[the_alcatraz]

Just over a week in the books now and everything is running great!
@Vertex Labs oils are second to none!!

Weight has gone from 95.6 up to 96.2kg.
Training has been great and pumps have been gnarly! Strength is getting better and better and energy is great!
Nutrition has remained the same
No change on the cycle until bold cyp arrives and comes in.
Sleep has been on average 7hrs a night
I do a 30min fasted walk in the morning and have done for many years now manly for just my own mental health and clarity, also helps to get some sunlight in the morning.
Post workout I do 10min on the stairmaster or incline treadmill.
Aim to get 10k steps in a day

push it legend

 

[Ironsight]

Thought id break down my training plan for everyone

Legs 1
3 x Pendulum Squat
3 x Leg extension
3 x Single Leg Hip Press
4 x Hip Abduction
4 x Seated Leg Curl
5 x Standing Calf Raise

Push
3 x Incline Chest Press
4 x Cable Lateral Raise
3 x Pec Fly
3 x Shoulder Press
3 x Single arm overhead tricep extension
3 x tricep pushdown

Pull
3 x Low row
3 x Hi row
3 x reverse fly
3 x single arm bicep cable curl
3 x dumbell shrug
3 x preacher curl

Legs 2
4 x seated calf raise
4 x leg extension
3 x cybex leg press
3 x dumbell rdl
4 x lying leg curl
4 x hip adduction

Upper
3 x chest press
4 x lateral raise machine
3 x neutral grip cable row
3 x reverse fly [rear delt focus]
3 x shoulder press
3 x cable bicep curl
3 x tricep dip machine

Rep range target is 10-12 reps per exercise.

Not looking at moving massive amounts of weight at the moment but focusing on form and control through each movement. Tracking every workout and continuously trying to improve with either weight adjusts or sets depending how im feeling each session. Have had should niggles in the past and off the back of the health phase i dont want to rush weight so will usually go with added volume.

Training hasn't been this good and enjoyable in a long time!! Recovery has been awesome, weights are moving great! Feel like i could train for hours haha

 

[strongmanaroo]

Thought id break down my training plan for everyone

Legs 1
3 x Pendulum Squat
3 x Leg extension
3 x Single Leg Hip Press
4 x Hip Abduction
4 x Seated Leg Curl
5 x Standing Calf Raise

Push
3 x Incline Chest Press
4 x Cable Lateral Raise
3 x Pec Fly
3 x Shoulder Press
3 x Single arm overhead tricep extension
3 x tricep pushdown

Pull
3 x Low row
3 x Hi row
3 x reverse fly
3 x single arm bicep cable curl
3 x dumbell shrug
3 x preacher curl

Legs 2
4 x seated calf raise
4 x leg extension
3 x cybex leg press
3 x dumbell rdl
4 x lying leg curl
4 x hip adduction

Upper
3 x chest press
4 x lateral raise machine
3 x neutral grip cable row
3 x reverse fly [rear delt focus]
3 x shoulder press
3 x cable bicep curl
3 x tricep dip machine

Rep range target is 10-12 reps per exercise.

Not looking at moving massive amounts of weight at the moment but focusing on form and control through each movement. Tracking every workout and continuously trying to improve with either weight adjusts or sets depending how im feeling each session. Have had should niggles in the past and off the back of the health phase i dont want to rush weight so will usually go with added volume.

Training hasn't been this good and enjoyable in a long time!! Recovery has been awesome, weights are moving great! Feel like i could train for hours haha

If the training feels enjoyable again it's a great sign. Hats off to you for not quitting when it wasn't enjoyable or painful. A lot of people would have quit.

 

[Ironsight]

If the training feels enjoyable again it's a great sign. Hats off to you for not quitting when it wasn't enjoyable or painful. A lot of people would have quit.

Cheers mate!
Lots of life stuff going on in the last couple of years (divorce, work, kids etc) but training has always been the escape! As I’m sure it is for everyone here. And competing for the last few years has given me a goal to keep moving towards.
Honestly getting rid of my coach who had lost interest and any idea of what he was doing and moving to my own training program and diet to what fits me best has been the best thing I’ve done. That and getting a cpap haha

 

[strongmanaroo]

Cheers mate!
Lots of life stuff going on in the last couple of years (divorce, work, kids etc) but training has always been the escape! As I’m sure it is for everyone here. And competing for the last few years has given me a goal to keep moving towards.
Honestly getting rid of my coach who had lost interest and any idea of what he was doing and moving to my own training program and diet to what fits me best has been the best thing I’ve done. That and getting a cpap haha

It can be an escape for sure, but whilst injured it's very frustrating, I'm living through it right now...
It's a shame to be doing better without a coach, that really means something about him. But at least you're making progress and saving money!
The CPAP changed my life too lol, actually today is my first night with 0 events recorded. A small victory.

 

[Ironsight]

It can be an escape for sure, but whilst injured it's very frustrating, I'm living through it right now...
It's a shame to be doing better without a coach, that really means something about him. But at least you're making progress and saving money!
The CPAP changed my life too lol, actually today is my first night with 0 events recorded. A small victory.

injuries definitely put a dampener on things.
I’m enjoying not having a coach, using myself as a guinea pig and finding what works.
Fixing my gut health was the best thing I did. Probably like a lot of people here I live and breath fitness, health and bodybuilding. Spare time is researching, studying and learning more and more. Often going down rabbit holes haha.
I coached my girlfriend to her pro card which is something I really enjoyed

 

[strongmanaroo]

injuries definitely put a dampener on things.
I’m enjoying not having a coach, using myself as a guinea pig and finding what works.
Fixing my gut health was the best thing I did. Probably like a lot of people here I live and breath fitness, health and bodybuilding. Spare time is researching, studying and learning more and more. Often going down rabbit holes haha.
I coached my girlfriend to her pro card which is something I really enjoyed

Damn that's really impressive, most people respect coaches who have tried the stuff themselves. It's easy to coach and tell people what to do but learning from your own experiences to deliver good coaching after is best.

 

[Ironsight]

Damn that's really impressive, most people respect coaches who have tried the stuff themselves. It's easy to coach and tell people what to do but learning from your own experiences to deliver good coaching after is best.

Exactly. I’m not a coach though, would love to be but work in construction. Market is flooded with young “gurus” haha