Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals

[the_alcatraz]

Nah, wasn’t any chicken. Just pasta, olives, garlic and sundried tomatoes with chilli, and a protein shake on the side. Felt like something fresh, other than meal prep, haha.

something good on the meals bro i like it all

 

[ROIDDERS]

Thanks bro! I don’t have any digestion issues, never really have had digestion issues, to be honest.

EF family is glad you are good with that

 

[ChewedSleek]

Week 12 Update.

Good evening EF brothers,

Happy Fathers Day to all the fellow fathers on here! I hope you were all spoilt with “Worlds Best Dad” mugs and all the like, just as I was.

Another great week of training down.

Friday cooked me at work, so I pushed my Upper Body (Chest Focused) day to Saturday and it was a great decision.

———————————————————————

Current weight:

• 84kg

Daily calories/macros:

4334
516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Poor form on me, haven’t been ontop of blood pressure this week.

Hydration:

• Minimum 5lt+

Workouts:

• Monday

18.3K steps
400mg L-Carnitine PW
10mg Cialis PW
15mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg

Smith Squats
12 reps @ 90kg
12 reps @ 90kg

Leg Press
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg

Calf Raises
16 reps @ 125kg
16 reps @ 125kg
16 reps @ 125kg

Cable Crunches
14 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg*
*sloppy reps on that last set.

Hammer Curls
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg

Inclined Seat Bicep Curls
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg

• Tuesday

11.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
25mins Treadmill LISS

Upper (Back Focused)

Flexion Row
8 reps @ 90kg
8 reps @ 90kg
8 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 100kg
10 reps @ 105kg
10 reps @ 105kg

Smith Rows
12 reps @ 75kg
11 reps @ 75kg
11 reps @ 75kg

Cable Reverse Flys
10 reps @ 15kg
10 reps @ 15kg

Face Pulls
12 reps @ 65kg
12 reps @ 65kg

Smith Bench Press
14 reps @ 80kg
8 reps @ 90kg
8 reps @ 90kg*
*Sloppy reps. Not enough rest between last sets.

Cable Fly
8 reps @ 30kg
10 reps @ 30kg

• Wednesday

12k steps
Rest

• Thursday

14.7k steps
400mg L-Carnitine
10mg Cialis
20mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
10 reps @ 20kg
10 reps @ 20kg
8 reps @ 20kg

Good-Morning Smith
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Cable Hip Abduction
3 reps @ 12.5kg*
*weight was not moving. At all. Had to knock the weight back.
12 reps @ 10kg
12 reps @ 10kg

Single Calf Raise
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
12 reps @ 40kg
12 reps @ 40kg

Ez-Bar Tricep Extension
16 reps @ 25kg
16 reps @ 25kg
16 reps @ 25kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

11k Steps
Rest

Work cooked me. Proper cooked me.

• Saturday

14.9k steps
400mg L-Carnitine
10mg Cialis
30mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
12 Reps @ 15kg
12 Reps @ 15kg
12 Reps @ 15kg
10 Reps @ 15kg

Dumbbell Bench Press
10 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg

Peck Deck
12 Reps @ 75kg
12 Reps @ 75kg
12 Reps @ 80kg

Wide Grip Lat Pulldown
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg

Pull-Up
14 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.5kg

Upright Row
10 Reps @ 35kg
10 Reps @ 35kg

Notes:

• another great week of training.
• A couple lifts reps got a little sloppy. So rather than increase weight, I’ll drop back a touch and push back up from there.
• Choosing to push my Friday session to Saturday, due to fatigue, was mentally difficult. But it was a positive and worked to my benefit, as I was able to really push myself on Saturday as a result.
• Pic included of my overnight oats breakfasts for the next few days. Which will be accompanied with a long black, a banana and a handful of supplements.
  
  

 

[the_alcatraz]

Week 12 Update.

Good evening EF brothers,

Happy Fathers Day to all the fellow fathers on here! I hope you were all spoilt with “Worlds Best Dad” mugs and all the like, just as I was.

Another great week of training down.

Friday cooked me at work, so I pushed my Upper Body (Chest Focused) day to Saturday and it was a great decision.

———————————————————————

Current weight:

• 84kg

Daily calories/macros:

4334
516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Poor form on me, haven’t been ontop of blood pressure this week.

Hydration:

• Minimum 5lt+

Workouts:

• Monday

18.3K steps
400mg L-Carnitine PW
10mg Cialis PW
15mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg

Smith Squats
12 reps @ 90kg
12 reps @ 90kg

Leg Press
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg

Calf Raises
16 reps @ 125kg
16 reps @ 125kg
16 reps @ 125kg

Cable Crunches
14 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg*
*sloppy reps on that last set.

Hammer Curls
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg

Inclined Seat Bicep Curls
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg

• Tuesday

11.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
25mins Treadmill LISS

Upper (Back Focused)

Flexion Row
8 reps @ 90kg
8 reps @ 90kg
8 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 100kg
10 reps @ 105kg
10 reps @ 105kg

Smith Rows
12 reps @ 75kg
11 reps @ 75kg
11 reps @ 75kg

Cable Reverse Flys
10 reps @ 15kg
10 reps @ 15kg

Face Pulls
12 reps @ 65kg
12 reps @ 65kg

Smith Bench Press
14 reps @ 80kg
8 reps @ 90kg
8 reps @ 90kg*
*Sloppy reps. Not enough rest between last sets.

Cable Fly
8 reps @ 30kg
10 reps @ 30kg

• Wednesday

12k steps
Rest

• Thursday

14.7k steps
400mg L-Carnitine
10mg Cialis
20mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
10 reps @ 20kg
10 reps @ 20kg
8 reps @ 20kg

Good-Morning Smith
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Cable Hip Abduction
3 reps @ 12.5kg*
*weight was not moving. At all. Had to knock the weight back.
12 reps @ 10kg
12 reps @ 10kg

Single Calf Raise
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
12 reps @ 40kg
12 reps @ 40kg

Ez-Bar Tricep Extension
16 reps @ 25kg
16 reps @ 25kg
16 reps @ 25kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

11k Steps
Rest

Work cooked me. Proper cooked me.

• Saturday

14.9k steps
400mg L-Carnitine
10mg Cialis
30mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
12 Reps @ 15kg
12 Reps @ 15kg
12 Reps @ 15kg
10 Reps @ 15kg

Dumbbell Bench Press
10 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg

Peck Deck
12 Reps @ 75kg
12 Reps @ 75kg
12 Reps @ 80kg

Wide Grip Lat Pulldown
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg

Pull-Up
14 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.5kg

Upright Row
10 Reps @ 35kg
10 Reps @ 35kg

Notes:

• another great week of training.
• A couple lifts reps got a little sloppy. So rather than increase weight, I’ll drop back a touch and push back up from there.
• Choosing to push my Friday session to Saturday, due to fatigue, was mentally difficult. But it was a positive and worked to my benefit, as I was able to really push myself on Saturday as a result.
• Pic included of my overnight oats breakfasts for the next few days. Which will be accompanied with a long black, a banana and a handful of supplements.View attachment 159308View attachment 159309

you prepping all that bro thats legit
and you look lean
how you feel with 300 protein?

 

[Sassy Rep]

Week 12 Update.

Good evening EF brothers,

Happy Fathers Day to all the fellow fathers on here! I hope you were all spoilt with “Worlds Best Dad” mugs and all the like, just as I was.

Another great week of training down.

Friday cooked me at work, so I pushed my Upper Body (Chest Focused) day to Saturday and it was a great decision.

———————————————————————

Current weight:

• 84kg

Daily calories/macros:

4334
516c/300p/109f

Supplements:

• supplements have remained mostly the same.

PEDs:

• All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Poor form on me, haven’t been ontop of blood pressure this week.

Hydration:

• Minimum 5lt+

Workouts:

• Monday

18.3K steps
400mg L-Carnitine PW
10mg Cialis PW
15mins treadmill LISS

Lower, Core + Bi’s

Seated Leg Raise
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg

Smith Squats
12 reps @ 90kg
12 reps @ 90kg

Leg Press
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg

Calf Raises
16 reps @ 125kg
16 reps @ 125kg
16 reps @ 125kg

Cable Crunches
14 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg*
*sloppy reps on that last set.

Hammer Curls
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg

Inclined Seat Bicep Curls
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg

• Tuesday

11.3k steps
400mg L-Carnitine
10mg Cialis Preworkout
25mins Treadmill LISS

Upper (Back Focused)

Flexion Row
8 reps @ 90kg
8 reps @ 90kg
8 reps @ 90kg

Under-Hand Pulldowns
12 reps @ 100kg
10 reps @ 105kg
10 reps @ 105kg

Smith Rows
12 reps @ 75kg
11 reps @ 75kg
11 reps @ 75kg

Cable Reverse Flys
10 reps @ 15kg
10 reps @ 15kg

Face Pulls
12 reps @ 65kg
12 reps @ 65kg

Smith Bench Press
14 reps @ 80kg
8 reps @ 90kg
8 reps @ 90kg*
*Sloppy reps. Not enough rest between last sets.

Cable Fly
8 reps @ 30kg
10 reps @ 30kg

• Wednesday

12k steps
Rest

• Thursday

14.7k steps
400mg L-Carnitine
10mg Cialis
20mins Treadmill LISS

Lower, Core + Tri’s

Glute Kickback
10 reps @ 20kg
10 reps @ 20kg
8 reps @ 20kg

Good-Morning Smith
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Cable Hip Abduction
3 reps @ 12.5kg*
*weight was not moving. At all. Had to knock the weight back.
12 reps @ 10kg
12 reps @ 10kg

Single Calf Raise
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight

Standing Cable Twists
12 reps @ 40kg
12 reps @ 40kg

Ez-Bar Tricep Extension
16 reps @ 25kg
16 reps @ 25kg
16 reps @ 25kg

Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg

• Friday

11k Steps
Rest

Work cooked me. Proper cooked me.

• Saturday

14.9k steps
400mg L-Carnitine
10mg Cialis
30mins Treadmill LISS

Upper (Chest Focused)

Incline Fly
12 Reps @ 15kg
12 Reps @ 15kg
12 Reps @ 15kg
10 Reps @ 15kg

Dumbbell Bench Press
10 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg

Peck Deck
12 Reps @ 75kg
12 Reps @ 75kg
12 Reps @ 80kg

Wide Grip Lat Pulldown
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg

Pull-Up
14 Reps @ Bodyweight
12 Reps @ Bodyweight

Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.5kg

Upright Row
10 Reps @ 35kg
10 Reps @ 35kg

Notes:

• another great week of training.
• A couple lifts reps got a little sloppy. So rather than increase weight, I’ll drop back a touch and push back up from there.
• Choosing to push my Friday session to Saturday, due to fatigue, was mentally difficult. But it was a positive and worked to my benefit, as I was able to really push myself on Saturday as a result.
• Pic included of my overnight oats breakfasts for the next few days. Which will be accompanied with a long black, a banana and a handful of supplements.View attachment 159308View attachment 159309

Over night oats are the best. Excuse me, sir I think you lost your pants

 

[ChewedSleek]

you prepping all that bro thats legit
and you look lean
how you feel with 300 protein?

Thanks, brother!

300 protein is good! My weight is shooting up. I think that may also be due to trying to reduce my daily step count too.

 

[ChewedSleek]

Over night oats are the best. Excuse me, sir I think you lost your pants

You should’ve seen the photo I nearly uploaded by accident

 

[the_alcatraz]

Thanks, brother!

300 protein is good! My weight is shooting up. I think that may also be due to trying to reduce my daily step count too.

300 grams of protein is a win bro

 

[ChewedSleek]

Midweek 12 Physique update:

Fasted this morning @ 84.2kg.

 

[MUSTANG_18]

Midweek 12 Physique update:

Fasted this morning @ 84.2kg.

View attachment 159543

big lean and mean!