Approved Log Testosterone, EQ, NPP, HGH, Mots-C, Retatrutide - Growth Cycle Log

[ROIDDERS]

I would have to agree, money definitely talks more than a perfect physique

For sure especially considering bodybuilders pretty much just have to spend their life marketing on social media and selling out to every BS supplement company out there.

 

[KaneDen]

10 hours hella sleep bro recover top dog

500 carbs is major fullness I bet



@Grumpy1 @abolone @Demon_throne @gar71 @Dreamer_

Bro the sleep is always top tier, got lucky in that department the 500 carbs is great, I just feel so full all day though haha

 

[KaneDen]

Nice update solid workout and great meals / macros

Appreciate it bro! Tried to lay it all out as best I can to make sure nutrition is as good as can be, always open to suggestions though

 

[KaneDen]

Great work on the 10hrs sleep, it’s fantastic for recovery and love the carbs, you’d be training like a beast !!

The progression in the gym at the moment is crazy insane

 

[KaneDen]

For sure especially considering bodybuilders pretty much just have to spend their life marketing on social media and selling out to every BS supplement company out there.

I completely understand it though, a bodybuilders best chance at success is through marketing themselves as best they can. Take Sam Sulk as an example, marketed himself all the way to the Arnolds

 

[KaneDen]

Sleep Quality
10 hours of good quality sleep, had an early night last night and reaped the benefits of a lengthy sleep (very refreshing)

Fasted Weight - 87.1

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

540pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

600pm
Push Day Workout – 1 April

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 12 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 12 reps
• Set 3 – 12.5 kg × 16 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 14 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 13 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

800pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - My training is feeling unreal in the gym, but im only really pushing 1-2 reps on a couple of exercises in each session. Does this seem like enough of a progression or should I be striving for more? I know that's a really open ended question and it varies from person to person, but I'm open to opinions! On a much better note, care package has landed from @Southern Cross Labs and DAMN are they a beauty package was in within a couple days and I know I say this every time, but the labels are I've been crazy busy at work so that's why it hasn't been every day logs, but as soon as I start to ramp back down I'll be back into the routine of daily logs

 

[ROIDDERS]

I completely understand it though, a bodybuilders best chance at success is through marketing themselves as best they can. Take Sam Sulk as an example, marketed himself all the way to the Arnolds

yep and they market themselves as egotistical and narcissistic, which turns off a lot of people. That's unfortunately that cycle of marketing where those people that you are grifting end up getting older and figure out they're getting grifted.

 

[Southern Cross Labs]

Sleep Quality
10 hours of good quality sleep, had an early night last night and reaped the benefits of a lengthy sleep (very refreshing)

Fasted Weight - 87.1

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

540pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

600pm
Push Day Workout – 1 April

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 12 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 12 reps
• Set 3 – 12.5 kg × 16 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 14 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 13 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

800pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - My training is feeling unreal in the gym, but im only really pushing 1-2 reps on a couple of exercises in each session. Does this seem like enough of a progression or should I be striving for more? I know that's a really open ended question and it varies from person to person, but I'm open to opinions! On a much better note, care package has landed from @Southern Cross Labs and DAMN are they a beauty package was in within a couple days and I know I say this every time, but the labels are I've been crazy busy at work so that's why it hasn't been every day logs, but as soon as I start to ramp back down I'll be back into the routine of daily logs

That is enough progression imo, if the scale is moving and the mirror reflects too.
Thanks for label compliment , spent a packet on them

 

[KaneDen]

Sleep Quality
5-6 hours of average quality sleep

Fasted Weight - 86.1

3 x 30 sec vacuum after waking up

Fasted Cardio - 1km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

900am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

640pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 10 March

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 12 reps
• Set 2 – Bodyweight × 10 reps
• Set 3 – Bodyweight × 6 reps

Iso-Lateral Row (Machine)

• Set 1 – 50 kg (a side) × 12 reps
• Set 2 – 65 kg (a side) × 11 reps
• Set 3 – 65 kg (a side) × 6 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 110 kg × 10 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 15 kg × 20 reps
• Set 2 – 30 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 20 reps

Lat Pullover - Cable

• Set 1 – 21.25 kg × 12 reps
• Set 2 – 32.5 kg × 14 reps (Drop Set)
• Set 3 – 15 kg × 18 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 13 reps
• Set 2 – 61 kg × 13 reps (Drop Set)
• Set 3 – 33 kg × 12 reps

Post Workout Cardio
5mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
4L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - sorry for the really bad updates these last couple of weeks, had some very personal issues come about and work had also ramped the fuck up recently as well unfortunately my recovery took a bit of a whack, but training and nutrition has remained steady (maybe a little bit slack on the training side of things, but nothing too crazy). Today was the last day of the big weeks at work, so it will be good to get some form of good night sleep tonight! I’ll be back into the groove of being able to find time to do the things I need to do by tomorrow, which will be a real good feeling my weight has taken a little bit of a hit, but my body composition has managed to stay tight, so I’m hoping the last couple of weeks haven’t set me back too much, but I know I’ll be pushing harder than I have been to make sure I get the most out of this blast. Was really just starting to hit my groove in the gym!

 

[Southern Cross Labs]

Sleep Quality
5-6 hours of average quality sleep

Fasted Weight - 86.1

3 x 30 sec vacuum after waking up

Fasted Cardio - 1km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

900am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

640pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 10 March

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 12 reps
• Set 2 – Bodyweight × 10 reps
• Set 3 – Bodyweight × 6 reps

Iso-Lateral Row (Machine)

• Set 1 – 50 kg (a side) × 12 reps
• Set 2 – 65 kg (a side) × 11 reps
• Set 3 – 65 kg (a side) × 6 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 110 kg × 10 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 15 kg × 20 reps
• Set 2 – 30 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 20 reps

Lat Pullover - Cable

• Set 1 – 21.25 kg × 12 reps
• Set 2 – 32.5 kg × 14 reps (Drop Set)
• Set 3 – 15 kg × 18 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 13 reps
• Set 2 – 61 kg × 13 reps (Drop Set)
• Set 3 – 33 kg × 12 reps

Post Workout Cardio
5mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
4L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - sorry for the really bad updates these last couple of weeks, had some very personal issues come about and work had also ramped the fuck up recently as well unfortunately my recovery took a bit of a whack, but training and nutrition has remained steady (maybe a little bit slack on the training side of things, but nothing too crazy). Today was the last day of the big weeks at work, so it will be good to get some form of good night sleep tonight! I’ll be back into the groove of being able to find time to do the things I need to do by tomorrow, which will be a real good feeling my weight has taken a little bit of a hit, but my body composition has managed to stay tight, so I’m hoping the last couple of weeks haven’t set me back too much, but I know I’ll be pushing harder than I have been to make sure I get the most out of this blast. Was really just starting to hit my groove in the gym!

Massive update bro sorry to hear about the shit times , and we know its shit because you didn't get 24 hours of sleep last night.

2 weeks don't affect you at all , you will bounce back in a week or less.

 

[Oths]

Following along brother!

 

[the_alcatraz]

Sleep Quality
5-6 hours of average quality sleep

Fasted Weight - 86.1

3 x 30 sec vacuum after waking up

Fasted Cardio - 1km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

900am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

640pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 10 March

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 12 reps
• Set 2 – Bodyweight × 10 reps
• Set 3 – Bodyweight × 6 reps

Iso-Lateral Row (Machine)

• Set 1 – 50 kg (a side) × 12 reps
• Set 2 – 65 kg (a side) × 11 reps
• Set 3 – 65 kg (a side) × 6 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 110 kg × 10 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 15 kg × 20 reps
• Set 2 – 30 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 20 reps

Lat Pullover - Cable

• Set 1 – 21.25 kg × 12 reps
• Set 2 – 32.5 kg × 14 reps (Drop Set)
• Set 3 – 15 kg × 18 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 13 reps
• Set 2 – 61 kg × 13 reps (Drop Set)
• Set 3 – 33 kg × 12 reps

Post Workout Cardio
5mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
4L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - sorry for the really bad updates these last couple of weeks, had some very personal issues come about and work had also ramped the fuck up recently as well unfortunately my recovery took a bit of a whack, but training and nutrition has remained steady (maybe a little bit slack on the training side of things, but nothing too crazy). Today was the last day of the big weeks at work, so it will be good to get some form of good night sleep tonight! I’ll be back into the groove of being able to find time to do the things I need to do by tomorrow, which will be a real good feeling my weight has taken a little bit of a hit, but my body composition has managed to stay tight, so I’m hoping the last couple of weeks haven’t set me back too much, but I know I’ll be pushing harder than I have been to make sure I get the most out of this blast. Was really just starting to hit my groove in the gym!

massive update legend
what happened with personal u gravy?

@Grumpy1 @abolone @Demon_throne @gar71

 

[Grumpy1]

We all have bad times man just have to push through the other side

 

[KaneDen]

Massive update bro sorry to hear about the shit times , and we know its shit because you didn't get 24 hours of sleep last night.

2 weeks don't affect you at all , you will bounce back in a week or less.

The sleep is the clear sign I don’t know how you guys function off 5-6 hours sleep

Can definitely feel a difference in the gym, little bit weaker but surely we’ll be back up within the week hahaha

 

[KaneDen]

Following along brother!

Thank you bro!

 

[KaneDen]

massive update legend
what happened with personal u gravy?

@Grumpy1 @abolone @Demon_throne @gar71

Just some family drama bro, cleared it all up and now we finally gravy again hard to see the numbers drop in the gym, but I know it’ll be back up soon

 

[KaneDen]

We all have bad times man just have to push through the other side

I agree bro, been in this position before so it’s easy enough to get back out!

 

[Grumpy1]

I agree bro, been in this position before so it’s easy enough to get back out!

100% man im sure you have plenty of support around you
Reach out if you need anything

 

[KaneDen]

100% man im sure you have plenty of support around you
Reach out if you need anything

Really appreciate the support bro

 

[KaneDen]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 87.1

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana (1 P | 24 C | 1 F)

530pm
Push Day Workout – 15 April

(Warm up shoulders and chest)
Dumbbell Bench Press

• Set 1 – 22.5kg × 12 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 40 kg × 7 reps
• Set 4 - 32.5 kg x 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 48.5 kg × 10 reps
• Set 3 – 34.5 kg × 9 reps

Chest Fly (Machine)

• Set 1 – 54 kg × 13 reps
• Set 2 – 77.5 kg × 9 reps (Drop Set)
• Set 3 – 47.5 kg × 7 reps

Lateral Raise (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 12.5 kg × 15 reps (Drop Set)
• Set 3 – 7.5 kg × 12 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 43.75 kg × 9 reps (Drop Set)
• Set 3 – 21.5 kg × 11 reps

Skullcrushers (Barbell)

• Set 1 – 25 kg x 15 reps
• Set 2 – 40 kg x 7 reps
• Set 3 – 20 kg x 10 reps

Chest Dips (Bodyweight)

• Set 1 – +15kg x 15 reps
• Set 2 – +15kg x 15 reps
• Set 3 – +15kg x 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - strength is starting to feel good again, I’m back hitting PRs in most exercises my sleep is feeling great, I’m getting a full 8-9 hours which is probably one of the main reasons my training performance has been a lot better. I can definitely see a lot more vascularity coming out even without a pump, and my guess is that the EQ is really starting to shine. Going to keep the calories as they are for now because everything seems to be going up in a nice linear fashion. Photos of a couple of cheat meals I had over the last couple weeks

 

[gar71]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 87.1

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana (1 P | 24 C | 1 F)

530pm
Push Day Workout – 15 April

(Warm up shoulders and chest)
Dumbbell Bench Press

• Set 1 – 22.5kg × 12 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 40 kg × 7 reps
• Set 4 - 32.5 kg x 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 48.5 kg × 10 reps
• Set 3 – 34.5 kg × 9 reps

Chest Fly (Machine)

• Set 1 – 54 kg × 13 reps
• Set 2 – 77.5 kg × 9 reps (Drop Set)
• Set 3 – 47.5 kg × 7 reps

Lateral Raise (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 12.5 kg × 15 reps (Drop Set)
• Set 3 – 7.5 kg × 12 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 43.75 kg × 9 reps (Drop Set)
• Set 3 – 21.5 kg × 11 reps

Skullcrushers (Barbell)

• Set 1 – 25 kg x 15 reps
• Set 2 – 40 kg x 7 reps
• Set 3 – 20 kg x 10 reps

Chest Dips (Bodyweight)

• Set 1 – +15kg x 15 reps
• Set 2 – +15kg x 15 reps
• Set 3 – +15kg x 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - strength is starting to feel good again, I’m back hitting PRs in most exercises my sleep is feeling great, I’m getting a full 8-9 hours which is probably one of the main reasons my training performance has been a lot better. I can definitely see a lot more vascularity coming out even without a pump, and my guess is that the EQ is really starting to shine. Going to keep the calories as they are for now because everything seems to be going up in a nice linear fashion. Photos of a couple of cheat meals I had over the last couple weeks

Great update mate, sleep is back, pr’s a back, I hope you’re going well brother

 

[the_alcatraz]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 87.1

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana (1 P | 24 C | 1 F)

530pm
Push Day Workout – 15 April

(Warm up shoulders and chest)
Dumbbell Bench Press

• Set 1 – 22.5kg × 12 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 40 kg × 7 reps
• Set 4 - 32.5 kg x 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 48.5 kg × 10 reps
• Set 3 – 34.5 kg × 9 reps

Chest Fly (Machine)

• Set 1 – 54 kg × 13 reps
• Set 2 – 77.5 kg × 9 reps (Drop Set)
• Set 3 – 47.5 kg × 7 reps

Lateral Raise (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 12.5 kg × 15 reps (Drop Set)
• Set 3 – 7.5 kg × 12 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 43.75 kg × 9 reps (Drop Set)
• Set 3 – 21.5 kg × 11 reps

Skullcrushers (Barbell)

• Set 1 – 25 kg x 15 reps
• Set 2 – 40 kg x 7 reps
• Set 3 – 20 kg x 10 reps

Chest Dips (Bodyweight)

• Set 1 – +15kg x 15 reps
• Set 2 – +15kg x 15 reps
• Set 3 – +15kg x 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - strength is starting to feel good again, I’m back hitting PRs in most exercises my sleep is feeling great, I’m getting a full 8-9 hours which is probably one of the main reasons my training performance has been a lot better. I can definitely see a lot more vascularity coming out even without a pump, and my guess is that the EQ is really starting to shine. Going to keep the calories as they are for now because everything seems to be going up in a nice linear fashion. Photos of a couple of cheat meals I had over the last couple weeks

massive volume legend

@Grumpy1 @abolone @Demon_throne

 

[Grumpy1]

Solid training volume 9hrs sleep is great
Hitting prs is always a good feeling

 

[KaneDen]

Great update mate, sleep is back, pr’s a back, I hope you’re going well brother

I hope you are too bro finally seeing PRs every session again is a damn good feeling

 

[KaneDen]

massive volume legend

@Grumpy1 @abolone @Demon_throne

Really starting to see some progression! More volume seems to be something I respond to more than anything else

 

[KaneDen]

Solid training volume 9hrs sleep is great
Hitting prs is always a good feeling

Can’t function with anything less than 9 hours

 

[Grumpy1]

Can’t function with anything less than 9 hours

Wish I could get 9hrs

 

[KaneDen]

Sleep Quality
10 hours of good quality sleep

Fasted Weight - 87.5

4 x 45 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1030am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana (1 P | 24 C | 1 F)

500pm
Pull Day Workout – 19 April

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 6 reps
• Set 3 – Bodyweight × 4 reps

Iso-Lateral Row (Machine)

• Set 1 – 50 kg (a side) × 12 reps
• Set 2 – 65 kg (a side) × 12 reps
• Set 3 – 65 kg (a side) × 6 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 110 kg × 10 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 20 kg × 12 reps
• Set 2 – 30 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

800pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - really starting to feel the hunger coming on from the EQ, even with the 1mg of Reta a week. So far things are progressing the way they should be and I’m not sure more calories would be a good thing just yet but I’ll keep a close eye on things and if anything stalls I’ll be adding in an extra 200-300 cals throughout the day and start to increase the Reta accordingly if hunger gets too out of hand. I’m finally back into a rhythm and damn it feels good

 

[KaneDen]

Wish I could get 9hrs

Do you use any sleep supplements at all?

 

[Grumpy1]

Do you use any sleep supplements at all?

Only thing that seems to work for me is thc cbd gummies

 

[KaneDen]

Only thing that seems to work for me is thc cbd gummies

Ive never tried them tbh! Never really needed to I guess maybe one day if my sleep starts to deteriorate I'll look into some specific supplements

 

[KaneDen]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88 kg

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

650pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 9
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 70 kg × 10
• Set 2 – 100 kg × 9
• Set 3 – 80 kg × 10

Face Pull (Cable)

• Set 1 – 12.5 kg × 18
• Set 2 – 17.5 kg × 22 (Drop Set)
• Set 3 – 10 kg × 14

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 17.5 kg × 13
• Set 3 – 12.5 kg × 14 (Rest Pause)
• Set 4 – 12.5 kg × 5

Shrug (Dumbbell)

• Set 1 – 50 kg × 11
• Set 2 – 50 kg × 10
• Set 3 – 50 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 70 kg × 13
• Set 3 – 80 kg × 8 (Drop Set)
• Set 4 – 42.5 kg × 18

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
HGH - 5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Weight is starting to climb but I think I'm starting to lose my lower abs (maybe putting on. little bit of belly fat). It's hard to see the abs go but I know this is all part of the process I don't want to miss out on any lean muscle tissue and by the end of the cut at the end of the year ill be back to being lean again for summer. My bowel movements are becoming more and more frequent, sometimes pushing to 3-4 times a day which is annoying, especially for some of my customers' houses that I work at going to start to increase my HGH up to 7IU a day and see if that can help with some more nutrient partitioning and recovery, whilst keeping me leaner

 

[Southern Cross Labs]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88 kg

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

650pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 9
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 70 kg × 10
• Set 2 – 100 kg × 9
• Set 3 – 80 kg × 10

Face Pull (Cable)

• Set 1 – 12.5 kg × 18
• Set 2 – 17.5 kg × 22 (Drop Set)
• Set 3 – 10 kg × 14

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 17.5 kg × 13
• Set 3 – 12.5 kg × 14 (Rest Pause)
• Set 4 – 12.5 kg × 5

Shrug (Dumbbell)

• Set 1 – 50 kg × 11
• Set 2 – 50 kg × 10
• Set 3 – 50 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 70 kg × 13
• Set 3 – 80 kg × 8 (Drop Set)
• Set 4 – 42.5 kg × 18

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
HGH - 5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Weight is starting to climb but I think I'm starting to lose my lower abs (maybe putting on. little bit of belly fat). It's hard to see the abs go but I know this is all part of the process I don't want to miss out on any lean muscle tissue and by the end of the cut at the end of the year ill be back to being lean again for summer. My bowel movements are becoming more and more frequent, sometimes pushing to 3-4 times a day which is annoying, especially for some of my customers' houses that I work at going to start to increase my HGH up to 7IU a day and see if that can help with some more nutrient partitioning and recovery, whilst keeping me leaner

Lmfao bet those customers love that bro

 

[pauljordan5]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88 kg

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

650pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 9
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 70 kg × 10
• Set 2 – 100 kg × 9
• Set 3 – 80 kg × 10

Face Pull (Cable)

• Set 1 – 12.5 kg × 18
• Set 2 – 17.5 kg × 22 (Drop Set)
• Set 3 – 10 kg × 14

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 17.5 kg × 13
• Set 3 – 12.5 kg × 14 (Rest Pause)
• Set 4 – 12.5 kg × 5

Shrug (Dumbbell)

• Set 1 – 50 kg × 11
• Set 2 – 50 kg × 10
• Set 3 – 50 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 70 kg × 13
• Set 3 – 80 kg × 8 (Drop Set)
• Set 4 – 42.5 kg × 18

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
HGH - 5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Weight is starting to climb but I think I'm starting to lose my lower abs (maybe putting on. little bit of belly fat). It's hard to see the abs go but I know this is all part of the process I don't want to miss out on any lean muscle tissue and by the end of the cut at the end of the year ill be back to being lean again for summer. My bowel movements are becoming more and more frequent, sometimes pushing to 3-4 times a day which is annoying, especially for some of my customers' houses that I work at going to start to increase my HGH up to 7IU a day and see if that can help with some more nutrient partitioning and recovery, whilst keeping me leaner

Brother, elite logging here . Will definitely be following

 

[the_alcatraz]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88 kg

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

650pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 9
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 70 kg × 10
• Set 2 – 100 kg × 9
• Set 3 – 80 kg × 10

Face Pull (Cable)

• Set 1 – 12.5 kg × 18
• Set 2 – 17.5 kg × 22 (Drop Set)
• Set 3 – 10 kg × 14

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 17.5 kg × 13
• Set 3 – 12.5 kg × 14 (Rest Pause)
• Set 4 – 12.5 kg × 5

Shrug (Dumbbell)

• Set 1 – 50 kg × 11
• Set 2 – 50 kg × 10
• Set 3 – 50 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 70 kg × 13
• Set 3 – 80 kg × 8 (Drop Set)
• Set 4 – 42.5 kg × 18

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
HGH - 5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Weight is starting to climb but I think I'm starting to lose my lower abs (maybe putting on. little bit of belly fat). It's hard to see the abs go but I know this is all part of the process I don't want to miss out on any lean muscle tissue and by the end of the cut at the end of the year ill be back to being lean again for summer. My bowel movements are becoming more and more frequent, sometimes pushing to 3-4 times a day which is annoying, especially for some of my customers' houses that I work at going to start to increase my HGH up to 7IU a day and see if that can help with some more nutrient partitioning and recovery, whilst keeping me leaner

weight going up legend this is bulk city

 

[gar71]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88 kg

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

650pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 9
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 70 kg × 10
• Set 2 – 100 kg × 9
• Set 3 – 80 kg × 10

Face Pull (Cable)

• Set 1 – 12.5 kg × 18
• Set 2 – 17.5 kg × 22 (Drop Set)
• Set 3 – 10 kg × 14

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 17.5 kg × 13
• Set 3 – 12.5 kg × 14 (Rest Pause)
• Set 4 – 12.5 kg × 5

Shrug (Dumbbell)

• Set 1 – 50 kg × 11
• Set 2 – 50 kg × 10
• Set 3 – 50 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 70 kg × 13
• Set 3 – 80 kg × 8 (Drop Set)
• Set 4 – 42.5 kg × 18

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
HGH - 5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Weight is starting to climb but I think I'm starting to lose my lower abs (maybe putting on. little bit of belly fat). It's hard to see the abs go but I know this is all part of the process I don't want to miss out on any lean muscle tissue and by the end of the cut at the end of the year ill be back to being lean again for summer. My bowel movements are becoming more and more frequent, sometimes pushing to 3-4 times a day which is annoying, especially for some of my customers' houses that I work at going to start to increase my HGH up to 7IU a day and see if that can help with some more nutrient partitioning and recovery, whilst keeping me leaner

Great update again mate, I see you’re stealing all the good sleep again …..9 hrs is gold

 

[yaybuddy]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88 kg

4 x 45 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

650pm
1 x Banana (1 P | 24 C | 1 F)

700pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 9
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 70 kg × 10
• Set 2 – 100 kg × 9
• Set 3 – 80 kg × 10

Face Pull (Cable)

• Set 1 – 12.5 kg × 18
• Set 2 – 17.5 kg × 22 (Drop Set)
• Set 3 – 10 kg × 14

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 17.5 kg × 13
• Set 3 – 12.5 kg × 14 (Rest Pause)
• Set 4 – 12.5 kg × 5

Shrug (Dumbbell)

• Set 1 – 50 kg × 11
• Set 2 – 50 kg × 10
• Set 3 – 50 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 70 kg × 13
• Set 3 – 80 kg × 8 (Drop Set)
• Set 4 – 42.5 kg × 18

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

930pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
HGH - 5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Weight is starting to climb but I think I'm starting to lose my lower abs (maybe putting on. little bit of belly fat). It's hard to see the abs go but I know this is all part of the process I don't want to miss out on any lean muscle tissue and by the end of the cut at the end of the year ill be back to being lean again for summer. My bowel movements are becoming more and more frequent, sometimes pushing to 3-4 times a day which is annoying, especially for some of my customers' houses that I work at going to start to increase my HGH up to 7IU a day and see if that can help with some more nutrient partitioning and recovery, whilst keeping me leaner

4x45 second vacuum holds after waking is old-school mid-section discipline brother, separates the physiques that bring the waist tight on stage

 

[yaybuddy]

I'm also glad to see that weight is starting to climb =)

 

[KaneDen]

Lmfao bet those customers love that bro

That’s how I get return work

 

[KaneDen]

Brother, elite logging here . Will definitely be following

Appreciate it bro!

 

[KaneDen]

weight going up legend this is bulk city

Slowly but surely brother, trying not to blow out too much

 

[KaneDen]

Great update again mate, I see you’re stealing all the good sleep again …..9 hrs is gold

My recovery cheat code hahahahaha

 

[KaneDen]

4x45 second vacuum holds after waking is old-school mid-section discipline brother, separates the physiques that bring the waist tight on stage

I'm also glad to see that weight is starting to climb =)

It’s such a small addition, but I feel like it’s made such a huge difference in my midsection

 

[KaneDen]

Sponsored Log: @Southern Cross Labs

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88.9

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

100pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana (1 P | 24 C | 1 F)

530pm
Push Day Workout – 29 April

(Warm up shoulders and chest)
Dumbbell Bench Press

• Set 1 – 22.5kg × 12 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 40 kg × 8 reps
• Set 4 - 32.5 kg x 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 48.5 kg × 12 reps
• Set 3 – 34.5 kg × 9 reps

Chest Fly (Machine)

• Set 1 – 54 kg × 13 reps
• Set 2 – 77.5 kg × 11 reps (Drop Set)
• Set 3 – 47.5 kg × 7 reps

Lateral Raise (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 15 kg × 10 reps (Drop Set)
• Set 3 – 7.5 kg × 12 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 43.75 kg × 11 reps (Drop Set)
• Set 3 – 21.5 kg × 11 reps

Skullcrushers (Barbell)

• Set 1 – 25 kg x 15 reps
• Set 2 – 40 kg x 9 reps
• Set 3 – 20 kg x 10 reps

Chest Dips (Bodyweight)

• Set 1 – +15kg x 18 reps
• Set 2 – +15kg x 15 reps
• Set 3 – +15kg x 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

830pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
5mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - really noticing some fullness in my arms and shoulders, and most people are commenting on those two parts in particular. My chest is filling out, but it always seems to be the slowest to respond. As you can see if the photos below there’s definitely hardness and vascularity (most likely the EQ ) and mannnnn do I feel good in the gym hahahaha. I can see my midsection getting a little softer, but that’s expected with high cals on a bulk so I’m not too worried. As long as I don’t blow out past 15% bf.

 

[gar71]

My recovery cheat code hahahahaha

 

[gar71]

Sponsored Log: @Southern Cross Labs

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 88.9

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

100pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

520pm
1 x Banana (1 P | 24 C | 1 F)

530pm
Push Day Workout – 29 April

(Warm up shoulders and chest)
Dumbbell Bench Press

• Set 1 – 22.5kg × 12 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 40 kg × 8 reps
• Set 4 - 32.5 kg x 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 48.5 kg × 12 reps
• Set 3 – 34.5 kg × 9 reps

Chest Fly (Machine)

• Set 1 – 54 kg × 13 reps
• Set 2 – 77.5 kg × 11 reps (Drop Set)
• Set 3 – 47.5 kg × 7 reps

Lateral Raise (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 15 kg × 10 reps (Drop Set)
• Set 3 – 7.5 kg × 12 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 43.75 kg × 11 reps (Drop Set)
• Set 3 – 21.5 kg × 11 reps

Skullcrushers (Barbell)

• Set 1 – 25 kg x 15 reps
• Set 2 – 40 kg x 9 reps
• Set 3 – 20 kg x 10 reps

Chest Dips (Bodyweight)

• Set 1 – +15kg x 18 reps
• Set 2 – +15kg x 15 reps
• Set 3 – +15kg x 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

830pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
5mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - really noticing some fullness in my arms and shoulders, and most people are commenting on those two parts in particular. My chest is filling out, but it always seems to be the slowest to respond. As you can see if the photos below there’s definitely hardness and vascularity (most likely the EQ ) and mannnnn do I feel good in the gym hahahaha. I can see my midsection getting a little softer, but that’s expected with high cals on a bulk so I’m not too worried. As long as I don’t blow out past 15% bf.

Great update mate and you’re looking jacked AF, really filling out

 

[the_alcatraz]

b

Slowly but surely brother, trying not to blow out too much

blast it bro

 

[KaneDen]

Sponsored Log: @Southern Cross Labs

Sleep Quality
10 hours of good quality sleep

Fasted Weight - 90.8

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

1000am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

300pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

420pm
1 x Banana (1 P | 24 C | 1 F)

430pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 9
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 70 kg × 10
• Set 2 – 100 kg × 11
• Set 3 – 80 kg × 10

Face Pull (Cable)

• Set 1 – 12.5 kg × 18
• Set 2 – 21.25kg × 21 (Drop Set)
• Set 3 – 10 kg × 14

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 17.5 kg × 15
• Set 3 – 12.5 kg × 14 (Rest Pause)
• Set 4 – 12.5 kg × 5

Shrug (Dumbbell)

• Set 1 – 50 kg × 13
• Set 2 – 50 kg × 10
• Set 3 – 50 kg × 9

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 70 kg × 13
• Set 3 – 80 kg × 11 (Drop Set)
• Set 4 – 42.5 kg × 18

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

800pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
5mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - been in a bit of a zone lately! Added some more volume to my workouts and I feel like I’ve been able to handle the added sets with the same intensity. Bodyweight is slowly climbing and body composition is staying nice and tight (possibly starting to blur a little bit). The pumps in the gym are insane, and the vascularity is insaner the last couple of days I’ve noticed a bit of soreness though, possibly needing a couple days rest. I’ve been pushing extra hard lately and o think my body is starting to scream for a proper rest day with some light activity only. One thing I’ve noticed is my libido is sky high, and my missus is a big fan considering adding maybe 100-200 more calories to make sure I’m getting the most out of this cycle weight wise, especially since I’ve been keeping as lean as I have.

 

[KaneDen]

I had written Fridays log into my notes but had forgotten to post it sorry! This weekend has been a big one, travelled down south for a friends engagement party (zero alcohol for me) and I still managed to get a couple of sessions in with one of the boys, so I’ll post that up too food was a little wayward from my usually schedule but I still managed to get in roughly my calories and easily enough protein (those little protein milks help )

 

[yaybuddy]

I had written Fridays log into my notes but had forgotten to post it sorry! This weekend has been a big one, travelled down south for a friends engagement party (zero alcohol for me) and I still managed to get a couple of sessions in with one of the boys, so I’ll post that up too food was a little wayward from my usually schedule but I still managed to get in roughly my calories and easily enough protein (those little protein milks help )

Travelling down south for the engagement party and holding zero alcohol while still getting the sessions in is the kind of discipline that proves the lifestyle pillar is locked in brother

 

[KaneDen]

Travelling down south for the engagement party and holding zero alcohol while still getting the sessions in is the kind of discipline that proves the lifestyle pillar is locked in brother

You go through the stages of commitment it feels like, some days are harder than others

 

[KaneDen]

b

blast it bro

Love this

 

[KaneDen]

Sponsored Log: @Southern Cross Labs

Sleep Quality
9 hours of quality sleep

Fasted Weight - 91.2

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

9300am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

300pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana (1 P | 24 C | 1 F)

500pm
Push Day Workout – 19 May

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 40 kg × 9 reps
• Set 4 – 40 kg × 5 reps

Overhead Press

• Set 1 – 20kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 40 kg × 9 reps
• Set 4 – 40 kg × 6 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 15 reps
• Set 2 – 5 kg × 12 reps
• Set 3 – 2.5 kg × 15 reps
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 14 reps
• Set 3 – 12.5 kg × 6 reps

Tricep Extension (Cable - Rope)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 28.5 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 15 kg × 12 reps
• Set 2 – 17.5 kg × 9 reps
• Set 3 – 17.5 kg × 7 reps

Lateral Raise (Machine)

• Set 1 – 20 kg × 17 reps
• Set 2 – 25 kg × 15 reps
• Set 3 – 25 kg × 10 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

800pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
5mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Life has been full on lately, but damn do I still feel good I believe the way that we escalated the doses from the beginning and let my body adapt as we increased has really stopped any of the negative mental side effects from creeping in. Starting off a little lower and working my way up to my dosages over 3-4 weeks I feel has made a huge difference. My emotions are in check, but I also feel that people shouldn't use steroids as an excuse for shitty personality traits. So regardless of what compounds and what dosages your on you should always have the self awareness to understand what emotions you're feeling and how to control them. Next week were going to bump the calories up

 

[gar71]

Sponsored Log: @Southern Cross Labs

Sleep Quality
9 hours of quality sleep

Fasted Weight - 91.2

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

9300am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

300pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana (1 P | 24 C | 1 F)

500pm
Push Day Workout – 19 May

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 40 kg × 9 reps
• Set 4 – 40 kg × 5 reps

Overhead Press

• Set 1 – 20kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 40 kg × 9 reps
• Set 4 – 40 kg × 6 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 15 reps
• Set 2 – 5 kg × 12 reps
• Set 3 – 2.5 kg × 15 reps
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 14 reps
• Set 3 – 12.5 kg × 6 reps

Tricep Extension (Cable - Rope)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 28.5 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 15 kg × 12 reps
• Set 2 – 17.5 kg × 9 reps
• Set 3 – 17.5 kg × 7 reps

Lateral Raise (Machine)

• Set 1 – 20 kg × 17 reps
• Set 2 – 25 kg × 15 reps
• Set 3 – 25 kg × 10 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

800pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
5mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Life has been full on lately, but damn do I still feel good I believe the way that we escalated the doses from the beginning and let my body adapt as we increased has really stopped any of the negative mental side effects from creeping in. Starting off a little lower and working my way up to my dosages over 3-4 weeks I feel has made a huge difference. My emotions are in check, but I also feel that people shouldn't use steroids as an excuse for shitty personality traits. So regardless of what compounds and what dosages your on you should always have the self awareness to understand what emotions you're feeling and how to control them. Next week were going to bump the calories up

Great update @KaneDen

 

[yaybuddy]

Sponsored Log: @Southern Cross Labs

Sleep Quality
9 hours of quality sleep

Fasted Weight - 91.2

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 100bpm
25g of Whey Protein Isolate, 300ml of Chocolate Coconut Water and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (46 P | 34 C | 7 F)

9300am
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 34 P | 79 C | 20 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

300pm
Meal 2- 32 P | 126 C | 7 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana (1 P | 24 C | 1 F)

500pm
Push Day Workout – 19 May

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 40 kg × 9 reps
• Set 4 – 40 kg × 5 reps

Overhead Press

• Set 1 – 20kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 40 kg × 9 reps
• Set 4 – 40 kg × 6 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 15 reps
• Set 2 – 5 kg × 12 reps
• Set 3 – 2.5 kg × 15 reps
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 14 reps
• Set 3 – 12.5 kg × 6 reps

Tricep Extension (Cable - Rope)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 28.5 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 15 kg × 12 reps
• Set 2 – 17.5 kg × 9 reps
• Set 3 – 17.5 kg × 7 reps

Lateral Raise (Machine)

• Set 1 – 20 kg × 17 reps
• Set 2 – 25 kg × 15 reps
• Set 3 – 25 kg × 10 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate, 200ml of Chocolate Coconut Water and 70g of Maltodextrin Post Workout (40 P | 80 C | 2 F)

800pm
Meal 3- 78 P | 24 C | 24 F
4 Eggs
200g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3713 kcals
Protein - 263
Carbs - 493
Fat - 68

Hydration
5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
5IU/day pinned all before bed
Mots-C - 1mg pre fasted cardio 3x a week
Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
5mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Life has been full on lately, but damn do I still feel good I believe the way that we escalated the doses from the beginning and let my body adapt as we increased has really stopped any of the negative mental side effects from creeping in. Starting off a little lower and working my way up to my dosages over 3-4 weeks I feel has made a huge difference. My emotions are in check, but I also feel that people shouldn't use steroids as an excuse for shitty personality traits. So regardless of what compounds and what dosages your on you should always have the self awareness to understand what emotions you're feeling and how to control them. Next week were going to bump the calories up

Stacking five rounds of vacuum work straight off the wake up with a fasted 2km walk holding heart rate around 100 is the kind of morning sequencing that locks the day in before breakfast even hits brother