Test, Eq, Deca, GH, Insulin Bulking Log

[Fmos]

Start Date: August 2026
Starting Weight: 95kg
Status: Home Base – Mass Building Phase

Protocol & Administration​

• Compounds & Hormones: 1,250 mg test-e, 500mg EQ and 200mg Deca supplied by @storyoftheprophet . 5iu GH daily sponsor to be announced shortly
• Ancillaries & Support: 10iu Lantis daily and 5iu Novorapid pre meals
• Baseline Bloodwork & Health Markers: Recent bloodwork came back clean based on a 250mg/week cruise baseline.

Daily Nutrition Protocol​

Function Over Flavor Precision. Macro Targets: 310g Protein / 450g Carbohydrates / 85g Fat.

Meal	Content	Macros (P/C/F)
Meal 1	120g Oats, 2sc Whey, 1 Banana, 20g Almond Butter	60g / 85g / 22g
Meal 2	200g Chicken Breast (weighed cooked), 1.5 Cups White Rice	50g / 65g / 6g
Meal 3	200g Chicken Breast (weighed cooked), 1.5 Cups White Rice	50g / 65g / 6g
Intra-WO	60g Highly Branched Cyclic Dextrin	0g / 60g / 0g
Meal 4 (Post)	200g Chicken, 300g Cream of Rice, 1 tbsp Honey	50g / 95g / 4g
Meal 5	200g Chicken, 200g Sweet Potato, Large Green Salad	50g / 45g / 8g
Meal 6	250g Greek Yogurt, 30g Casein, 1 cup Berries	50g / 35g / 5g

Workout Log Structure (5-Day Split / 10 Exercises per Session / 3 Sets)​

Sunday: Chest & Triceps​

1. Flat Bench: Target x 10, 10, 10
2. Incline DB Press: Target x 10, 10, 10
3. Machine Chest Press: Target x 12, 12, 12
4. Low-to-High Cable Fly: 3 x 15
5. Weighted Dips: Target x 12, 12, 12
6. Close Grip Bench: Target x 10, 10, 10
7. Rope Pushdown: 3 x 15
8. Overhead DB Extension: Target x 12, 12, 12
9. V-Bar Pushdown: 3 x 12
10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

1. Barbell Row: Target x 10, 10, 10
2. Lat Pulldown (Wide): Target x 10, 10, 10
3. One-Arm DB Row: Target x 10, 10, 10
4. Seated Cable Row: 3 x 12
5. Straight Arm Pullover: 3 x 15
6. Rack Pulls: Target x 8, 8, 8
7. EZ Bar Curl: Target x 10, 10, 10
8. Hammer Curls: Target x 12, 12, 12
9. Preacher Curl Machine: 3 x 12
10. Incline DB Curls: Target x 12, 12, 12

Wednesday: Shoulders & Abs​

1. Seated DB Press: Target x 10, 10, 10
2. Smith Machine Overhead: Target x 10, 10, 10
3. DB Lateral Raise: Target x 15, 15, 15
4. Cable Lateral Raise: 3 x 15
5. Front Plate Raise: Target x 12, 12, 12
6. Face Pulls: 3 x 20
7. Rear Delt Pec Deck: 3 x 15
8. Upright Row (Wide): Target x 12, 12, 12
9. Hanging Leg Raises: 3 x 20
10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

1. Hack Squat: Target x 12, 12, 12
2. Leg Press: Target x 12, 12, 12
3. Leg Extension: 3 x 15
4. Sissy Squats: 3 x Failure
5. Goblet Squat: Target x 15, 15, 15
6. Walking Lunges: Target x 20 steps
7. Bulgarian Split Squat: 3 x 12
8. Adductor Machine: 3 x 15
9. Seated Calf Raise: Target x 20, 20, 20
10. Donkey Calf Raise: 3 x 15

Friday: Hamstrings, Glutes & Weak Point Pump​

1. RDL: Target x 10, 10, 10
2. Lying Leg Curl: 3 x 12
3. Seated Leg Curl: 3 x 12
4. Good Mornings: Target x 12, 12, 12
5. Hip Thrust (Smith): Target x 12, 12, 12
6. Hyperextensions: Target x 15, 15, 15
7. Abductor Machine: 3 x 20
8. Incline BB Press (Pump): Target x 15, 15, 15
9. Machine Shoulder Press (Pump): 3 x 15
10. Standing Calf Raise: 3 x 15

Physique & Progress Updates​

• Current Weight: 95kg