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Nelsonhaha
New member
Last year the goal was to move as much weight as possible.
Squat, bench, deadlift.
Numbers mattered.
Nothing else.
I was chasing kilos on the bar!
At my peak, I was strong but along came the injuries.
I made the decision to step away from powerlifting and chase something different.
Not just size. Not just strength, but
balance,symmetry and condition.
That’s when I started working with my new coach @Coach R. AP to help me along the way.
He’s been nothing but helpful, any questions or issues he’s been there to help me within hours.
Current Stats:
Height: 178cm
Current Weight: 100.5kg
Nutrition & Macros:
Calories: 2910 kcal
Protein: 229g
Carbs: 415g
Fats: 27g
Current protocol:
Testosterone Enanthate 525mg
Hgh 8iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily
SS31 2mg daily
GHK-CU 5mg daily
Cycle support:
Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily
Training Split:
Notes:
2 warm up sets on all exercises before 2 sets till failure.
10k steps daily for cardio
Day 1: Back Complete
Cable Pullover 2x15 50kg
Close Grip Seated Row 2x12 110kg
Pec Deck Rear Fly 2x15 82kg
Chest Supported Wide Grip Row 2x15 150kg
Barbell Row 3x10 100kg
Day 2: Arms
Tricep cross extension 2x12 16.25kg
Ez bar skull crushers 2x12 48kg
Over head single arm tricep extension 2x12 16.25kg
Machine preacher curl 2x12 60kg
Isolation preacher dumbell curl 2x12 16kg
Ez bar curl 2x12 37kg
Day 3: Hamstrings/Abs
Seated Adduction 2x15 67kg
Seated Calf Raises 2x12 107kg
Seated Leg Curl 2x12 96kg
Barbell Romanian Deadlift 2x10 140kg
Ab leg raises 4x20 Body Weight
Day 4: Chest/Shoulders
Plate Loaded Fly 2x12 124kg
Dumbell Bench Press 2x15 46kg
Cable Decline Fly 2x15 18.75kg
Dumbell Lateral Raises 2x15 15kg
Dumbell Front Raises 2x 15 16kg
Day 5: Back complete
Cable Pullover 2x12 50kg
Close Grip Seated Row 2x12 90kg
Pec Deck Rear Fly 2x15 82kg
Chest Supported Wide Grip Row 2x15 100kg
Barbell Row 3x10 100kg
Day 6: Quads/Abs
Seated Abduction 2x12 75kg
Seated Adduction 2x12 67kg
Seated Calf Raises 2x12 107kg
Leg Extensions 2x12 127kg
Hack Squat 2x12 205kg
Leg Press 2x12 380kg
Walking Lunges(Dumbells) 2x30 16kg
Leg Raises 4x20 Body Weight
Day 7: Rest
Squat, bench, deadlift.
Numbers mattered.
Nothing else.
I was chasing kilos on the bar!
At my peak, I was strong but along came the injuries.
I made the decision to step away from powerlifting and chase something different.
Not just size. Not just strength, but
balance,symmetry and condition.
That’s when I started working with my new coach @Coach R. AP to help me along the way.
He’s been nothing but helpful, any questions or issues he’s been there to help me within hours.
Current Stats:
Height: 178cm
Current Weight: 100.5kg
Nutrition & Macros:
Calories: 2910 kcal
Protein: 229g
Carbs: 415g
Fats: 27g
Current protocol:
Testosterone Enanthate 525mg
Hgh 8iu daily
Mots-c 4mg pre workout
5 amino-1mq 2mg daily
SS31 2mg daily
GHK-CU 5mg daily
Cycle support:
Chromium Picolinate 300mcg daily
Astragalus Extract 1g daily
K2 + D3 2000iu
CoQ10 100-200mg daily
Zinc Picolinate 50mg daily
Magnesium Glycinate 250mg Before bed
Citrus Bergamot 1200mg daily
Milk Thistle 1200mg daily
Beetroot Extract 400mg daily
Training Split:
Notes:
2 warm up sets on all exercises before 2 sets till failure.
10k steps daily for cardio
Day 1: Back Complete
Cable Pullover 2x15 50kg
Close Grip Seated Row 2x12 110kg
Pec Deck Rear Fly 2x15 82kg
Chest Supported Wide Grip Row 2x15 150kg
Barbell Row 3x10 100kg
Day 2: Arms
Tricep cross extension 2x12 16.25kg
Ez bar skull crushers 2x12 48kg
Over head single arm tricep extension 2x12 16.25kg
Machine preacher curl 2x12 60kg
Isolation preacher dumbell curl 2x12 16kg
Ez bar curl 2x12 37kg
Day 3: Hamstrings/Abs
Seated Adduction 2x15 67kg
Seated Calf Raises 2x12 107kg
Seated Leg Curl 2x12 96kg
Barbell Romanian Deadlift 2x10 140kg
Ab leg raises 4x20 Body Weight
Day 4: Chest/Shoulders
Plate Loaded Fly 2x12 124kg
Dumbell Bench Press 2x15 46kg
Cable Decline Fly 2x15 18.75kg
Dumbell Lateral Raises 2x15 15kg
Dumbell Front Raises 2x 15 16kg
Day 5: Back complete
Cable Pullover 2x12 50kg
Close Grip Seated Row 2x12 90kg
Pec Deck Rear Fly 2x15 82kg
Chest Supported Wide Grip Row 2x15 100kg
Barbell Row 3x10 100kg
Day 6: Quads/Abs
Seated Abduction 2x12 75kg
Seated Adduction 2x12 67kg
Seated Calf Raises 2x12 107kg
Leg Extensions 2x12 127kg
Hack Squat 2x12 205kg
Leg Press 2x12 380kg
Walking Lunges(Dumbells) 2x30 16kg
Leg Raises 4x20 Body Weight
Day 7: Rest
