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welcome to the EF family. but whats with the screen name lol? you really a conman in real life ha ! @conman2001
Approved Log Road to my first bodybuilding show cycle Journal
- Thread starter conman2001
- Start date
bros Is a good chance that you're going to end up with really good gains @conman2001 We expect big things out of you. you gonna kill it at competition
just a nickname!! My moms been calling me that since I was like 4
Saturday, November 29th, 2025
I work nights and today is my first real day off in months, slept in slightly and got much needed sleep, woke up 12:30am and immediately took
-40mg telmisartan
-10mg cialis
-60mcg clen
-4,000mg vitamin c
-200mg magnesium
-1g taurine
-half a serving of heart+
-half a serving of liver+
-half a serving of kidney+
All of this paired with a liter of water
DAILY PINS
100mg test cyp
100mg primo e
30mg mast e
500mg L-Carnatine
1mg mots-c pre workout
2:00am
Going out to do my hour of daily fasted cardio. Pinned 500mg L Carnatine and I make a drink before hand that consists of 1 liter water, 10g glutamine, 10g creatine and some mio or if I’m feeling frisky I’ll do a scoop of preworkout. Today was just some mio.
3:00am
Meal 1
1 egg
250g egg whites
50g mixed vegetables
100 blueberries
20 calorie per serving sauce (zero sugar ketchup)
P-35g C-18 F-6
4:30am
Meal 2
50g cream of rice
40g whey drip
100g berries
15ml sugar free maple syrup
P-35 C-50 F-3
5:00am
Meal 3
150g chicken
75g rice
100g mixed vegtables
100g pineapple
P-36g C-50g F-5g
5:15am-8:00am
Nap
8:30am
Pre workout meal
150g chicken
75g rice
100g mixed vegtables
100g pineapple
P-36g C-50g F-5g
9:30am
Pre workout drink
200mg caffeine, I like the raw nutrition essential pwo
Also made intra workout shake which was one scoop of demo day carb powder from axe and sledge, 10g creatine, 10g glutamine
10:00am
Lower day
-single leg lying hamstring curls
•80lbs x6 each leg
•60lbs x12 each leg
-single leg extensions
•150lbs x8 each leg
•105lbs x15 each leg
-dumbbell RDL
•75lbs x12
•75lbs x12
-Hip press
•2 plates x12
•2 plates x12
-hip abduction
•110lbs x9
•90lbs x15
-Hip adduction
•170lbs x10
•130lbs x15
-Single leg calf raise
•200lbs x20
•200lbs x20
30 mins stair climber and mobility work afterwards
12:15pm
Post workout meal
150g 96/4 ground beef
200g sweet potatoes
100g mixed vegetables
P-40g C-45g F-8g
12:45pm
Meal 6
50g cream of rice
40g whey drip
100g berries
15ml sugar free syrup
P-35 C-50 F-3
1:00pm
Bedtime Supplements
-Full serving gorilla mind dream
-200mg magnesium
-half serving heart+, liver+, kidney+
-5mg nebivolol
-6iu growth hormone
All in all not my normal routine, ate some meals faster after other meals to get them in, still made it work, day in day out we do not miss
I work nights and today is my first real day off in months, slept in slightly and got much needed sleep, woke up 12:30am and immediately took
-40mg telmisartan
-10mg cialis
-60mcg clen
-4,000mg vitamin c
-200mg magnesium
-1g taurine
-half a serving of heart+
-half a serving of liver+
-half a serving of kidney+
All of this paired with a liter of water
DAILY PINS
100mg test cyp
100mg primo e
30mg mast e
500mg L-Carnatine
1mg mots-c pre workout
2:00am
Going out to do my hour of daily fasted cardio. Pinned 500mg L Carnatine and I make a drink before hand that consists of 1 liter water, 10g glutamine, 10g creatine and some mio or if I’m feeling frisky I’ll do a scoop of preworkout. Today was just some mio.
3:00am
Meal 1
1 egg
250g egg whites
50g mixed vegetables
100 blueberries
20 calorie per serving sauce (zero sugar ketchup)
P-35g C-18 F-6
4:30am
Meal 2
50g cream of rice
40g whey drip
100g berries
15ml sugar free maple syrup
P-35 C-50 F-3
5:00am
Meal 3
150g chicken
75g rice
100g mixed vegtables
100g pineapple
P-36g C-50g F-5g
5:15am-8:00am
Nap
8:30am
Pre workout meal
150g chicken
75g rice
100g mixed vegtables
100g pineapple
P-36g C-50g F-5g
9:30am
Pre workout drink
200mg caffeine, I like the raw nutrition essential pwo
Also made intra workout shake which was one scoop of demo day carb powder from axe and sledge, 10g creatine, 10g glutamine
10:00am
Lower day
-single leg lying hamstring curls
•80lbs x6 each leg
•60lbs x12 each leg
-single leg extensions
•150lbs x8 each leg
•105lbs x15 each leg
-dumbbell RDL
•75lbs x12
•75lbs x12
-Hip press
•2 plates x12
•2 plates x12
-hip abduction
•110lbs x9
•90lbs x15
-Hip adduction
•170lbs x10
•130lbs x15
-Single leg calf raise
•200lbs x20
•200lbs x20
30 mins stair climber and mobility work afterwards
12:15pm
Post workout meal
150g 96/4 ground beef
200g sweet potatoes
100g mixed vegetables
P-40g C-45g F-8g
12:45pm
Meal 6
50g cream of rice
40g whey drip
100g berries
15ml sugar free syrup
P-35 C-50 F-3
1:00pm
Bedtime Supplements
-Full serving gorilla mind dream
-200mg magnesium
-half serving heart+, liver+, kidney+
-5mg nebivolol
-6iu growth hormone
All in all not my normal routine, ate some meals faster after other meals to get them in, still made it work, day in day out we do not miss
Attachments
@conman2001 i like the split routine. pretty simple to follow and you keep things exciting. its something you can stick to long term too or reverse
Yea it’s definitely my favorite split I’ve ran. Always feel recovered for the next session
You try reversing it down the line. Go in the different order or mix them up.
Keep the updates coming. It's very impressive. You've got an excellent physique. Seems like you get harder and harder already within the first few days of this Log. It's amazing how water can change in the body. @conman2001
Appreciate it man! And yea i can’t wait until this push up phase so i can push for 250lbs lean. Hoping to keep the conditioning relatively similar
We'll be following along. We expect big things from you.
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