Approved Log 6 Week Pre-Holiday Cut Log - Test Aanavar Reta HGH

[ChewedSleek]

EF Brothers,

Will be starting my 6 week pre-holiday cut next week, I figured I’d get a start on it pre-emptively.


Cycle/Log Outcome Goals:

- Lean out for upcoming family holiday.

Age: Late 30’s

Height: 176cm/5ft 77inches

Current Weight: 87.2kg

Goal Weight: I’d like to hit round 83/84kg. But I’m more concentrated on visible leanness.

Current Physique: will add up to date pics later this week.

Compounds & Dosages:

• Test/Sust @ 200mg PW (daily injections)
• Reta @ 1mg PW (Monday and Thursday injections)
• Anavar @ 20mg daily (split into 10mg, twice a day. Will increase dosage to 30mg last 2 weeks)
• HGH @ 4iu PM Nightly
• Test U (Bolus dose on last week. I don’t want to take the chance of being a moody-bitch last week of the holiday and ruining a core memory for my wife & kids)

Support Supplements:

• NAC
• TUDCA
• P5P
• Methylfolate
• CoQ10
• Vitamin K2
• Vitamin D3
• Vitamin C
• DHA & EPA Omega 3’s
• ZMA Powder
• Creatine
• 5-HTP

Training Program:

• Push, Pull, Legs, Rest, Upper, Rest.
• Daily Cardio

Diet Overview: Clean and Lean @ 3000kcal - 184P/447C/50F
Will reduce as needed.

 

[the_alcatraz]

EF Brothers,

Will be starting my 6 week pre-holiday cut next week, I figured I’d get a start on it pre-emptively.


Cycle/Log Outcome Goals:

- Lean out for upcoming family holiday.

Age: Late 30’s

Height: 176cm/5ft 77inches

Current Weight: 87.2kg

Goal Weight: I’d like to hit round 83/84kg. But I’m more concentrated on visible leanness.

Current Physique: will add up to date pics later this week.

Compounds & Dosages:

• Test/Sust @ 200mg PW (daily injections)
• Reta @ 1mg PW (Monday and Thursday injections)
• Anavar @ 20mg daily (split into 10mg, twice a day. Will increase dosage to 30mg last 2 weeks)
• HGH @ 4iu PM Nightly
• Test U (Bolus dose on last week. I don’t want to take the chance of being a moody-bitch last week of the holiday and ruining a core memory for my wife & kids)

Support Supplements:

• NAC
• TUDCA
• P5P
• Methylfolate
• CoQ10
• Vitamin K2
• Vitamin D3
• Vitamin C
• DHA & EPA Omega 3’s
• ZMA Powder
• Creatine
• 5-HTP

Training Program:

• Push, Pull, Legs, Rest, Upper, Rest.
• Daily Cardio

Diet Overview: Clean and Lean @ 3000kcal - 184P/447C/50F
Will reduce as needed.

log approved bro start the updates

 

[ChewedSleek]

log approved bro start the updates

Thankyou @the_alcatraz

I’ll be posting current physique/starting point shots this weekend. Very keen to start this cut!

 

[gar71]

Thankyou @the_alcatraz

I’ll be posting current physique/starting point shots this weekend. Very keen to start this cut!

One to watch brother

 

[ChewedSleek]

One to watch brother

Thanks bro

 

[ChewedSleek]

Week 1 Update:

Starting weight: 87.2kg

Starting Physique: didn’t have time to take photos this morning, but I got some this tonight. Will attempt to get some fasted pics tomorrow. But these will give an idea of my fluffy starting point.

Notes:

Was up late with 2yr old, so when my alarm went off for morning cardio, I decided to close my eyes for “2 more minutes” and ended up sleeping right through and was nearly late for work. Not the best start, but not gonna let that deter me.

Today:

Cardio:

20mins Stationary Bike

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly - Pause while stretched.
2 x 16 reps @ 15kg
1 x 14 reps @ 15kg

- Smith Flat Bench
2 x 12 reps @ 80kg

- Pec Deck
1 x 16 reps @ 70kg
1 x 14 reps @ 70kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
3 x 14 reps @ 30kg

- S.S. Tricep Pushdown
2 x 16 reps @ 50kg

- Side Lateral Raises

3 x 16 reps @ 10kg
No Rest
1 x To Failure @ 7kg

- Cable Crunches

1 x 20 reps @ 50kg
1 x 16 reps @ 60kg
1 x 14 reps @ 65kg

 

[gar71]

Week 1 Update:

Starting weight: 87.2kg

Starting Physique: didn’t have time to take photos this morning, but I got some this tonight. Will attempt to get some fasted pics tomorrow. But these will give an idea of my fluffy starting point.

Notes:

Was up late with 2yr old, so when my alarm went off for morning cardio, I decided to close my eyes for “2 more minutes” and ended up sleeping right through and was nearly late for work. Not the best start, but not gonna let that deter me.

Today:

Cardio:

20mins Stationary Bike

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly - Pause while stretched.
2 x 16 reps @ 15kg
1 x 14 reps @ 15kg

- Smith Flat Bench
2 x 12 reps @ 80kg

- Pec Deck
1 x 16 reps @ 70kg
1 x 14 reps @ 70kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
3 x 14 reps @ 30kg

- S.S. Tricep Pushdown
2 x 16 reps @ 50kg

- Side Lateral Raises

3 x 16 reps @ 10kg
No Rest
1 x To Failure @ 7kg

- Cable Crunches

1 x 20 reps @ 50kg
1 x 16 reps @ 60kg
1 x 14 reps @ 65kg


View attachment 179851View attachment 179852View attachment 179853View attachment 179854

You get a pass sleeping in when you’ve got young kids brother, you still got a good session in with a bit of cardio so well done !!!
And your far from fluffy, looking strong and lean, you’ll look even better after this 6 weeks tidy up

 

[ChewedSleek]

You get a pass sleeping in when you’ve got young kids brother, you still got a good session in with a bit of cardio so well done !!!
And your far from fluffy, looking strong and lean, you’ll look even better after this 6 weeks tidy up

Appreciate you, brother

I got up and got it done this morning, despite 2yr old crawling into our bed and practically sleeping with his legs draped over my head most of the night

 

[ChewedSleek]

Week 1 Update:

Starting weight: 87.2kg

Starting Physique: didn’t have time to take photos this morning, but I got some this tonight. Will attempt to get some fasted pics tomorrow. But these will give an idea of my fluffy starting point.

Notes:

Was up late with 2yr old, so when my alarm went off for morning cardio, I decided to close my eyes for “2 more minutes” and ended up sleeping right through and was nearly late for work. Not the best start, but not gonna let that deter me.

Today:

Cardio:

20mins Stationary Bike

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly - Pause while stretched.
2 x 16 reps @ 15kg
1 x 14 reps @ 15kg

- Smith Flat Bench
2 x 12 reps @ 80kg

- Pec Deck
1 x 16 reps @ 70kg
1 x 14 reps @ 70kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
3 x 14 reps @ 30kg

- S.S. Tricep Pushdown
2 x 16 reps @ 50kg

- Side Lateral Raises

3 x 16 reps @ 10kg
No Rest
1 x To Failure @ 7kg

- Cable Crunches

1 x 20 reps @ 50kg
1 x 16 reps @ 60kg
1 x 14 reps @ 65kg


View attachment 179851View attachment 179852View attachment 179853View attachment 179854

Forgot to add onto this post:

Steps:
11,000

Hydration:
5Lt

 

[gar71]

Appreciate you, brother

I got up and got it done this morning, despite 2yr old crawling into our bed and practically sleeping with his legs draped over my head most of the night

Love my kids but I don’t miss the circle work and kicks in the head while trying to sleep

 

[rizzlekdizzle]

Mate looking good this quick cut is gonna be good

 

[ChewedSleek]

Mate looking good this quick cut is gonna be good

Thanks, brother

 

[ChewedSleek]

Today:

Steps: 13.6k

Hydration: 6lt

Fasted Cardio:

26mins Stationary Bike AM - Medium Intensity

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Warmup:

20mins Treadmill - Low Intensity

Pull Session:

- Wide-Grip Lat Pulldown
1 x 16 reps @ 90kg
2 x 14 reps @ 95kg

- Single-Arm Lat Pulldown
2 x 12 reps each arm @ 50kg

- Chest-Supported Barbell Row
1 x 16 reps @ 50kg
1 x 15 reps @ 50kg

- Smith Bent-Over Row
1 x 16 reps @ 55kg
1 x 15 reps @ 55kg
1 x 14 reps @ 55kg

- Single Rear Delt Cable Fly
3 x 14 reps @ 15kg

- Face-Pulls
2 x 16 reps @ 50kg

- Hanging Leg Raises
3 x 12 reps @ Bodyweight

 

[the_alcatraz]

Today:

Steps: 13.6k

Hydration: 6lt

Fasted Cardio:

26mins Stationary Bike AM - Medium Intensity

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Warmup:

20mins Treadmill - Low Intensity

Pull Session:

- Wide-Grip Lat Pulldown
1 x 16 reps @ 90kg
2 x 14 reps @ 95kg

- Single-Arm Lat Pulldown
2 x 12 reps each arm @ 50kg

- Chest-Supported Barbell Row
1 x 16 reps @ 50kg
1 x 15 reps @ 50kg

- Smith Bent-Over Row
1 x 16 reps @ 55kg
1 x 15 reps @ 55kg
1 x 14 reps @ 55kg

- Single Rear Delt Cable Fly
3 x 14 reps @ 15kg

- Face-Pulls
2 x 16 reps @ 50kg

- Hanging Leg Raises
3 x 12 reps @ Bodyweight

hard training legend

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @rizzlekdizzle

 

[Grumpy1]

Solid training session
Love the hanging leg raises one of my favs

 

[ChewedSleek]

hard training legend

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @rizzlekdizzle

Thanks, bro

Solid training session
Love the hanging leg raises one of my favs

I haven’t done them in a while, so it felt good

 

[ChewedSleek]

*bear with me this week as I rejig and add additional information to my template with my updates.



Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Today:

Steps:
- 14.6k

Hydration:
- 6lt

Fasted Cardio:

- 28mins Treadmill Walking AM - Low Intensity (due to leg session later in day)

Preworkout:
- 600mg Injectable L-Carnitine
- 10mg Cialis
- 10mg Anavar Sublingual
- 2 x Scoops Night Warrior

Warmup:

- 10mins Stationary Bike - Low Intensity to get blood flowing through legs

Leg Session:

- Hack Squat
3 x 12 reps @ 110kg

- Narrow Smith Squat
2 x 10 reps @ 80kg

- Leg Extension
2 x 12 reps @ 55kg

- Adductor Machine
2 x 10 reps @ 37kg

- Abductor Machine
3 x 18 reps @ 77kg

- Lying-Leg Curls
3 x 10 reps @ 30kg

- Preacher Curls
1 x 22 reps @ 20kg
1 x 18 reps @ 25kg
1 x 15 reps @ 30kg
No rest
1 x To Failure @ 20kg

Notes: Slow and concentrated reps focusing on form.

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 14.6k

Hydration: 5lt

Fasted Cardio:

28mins Treadmill AM - Low Intensity

Rest Day

Afternoon Walk with Family - Stick Fights with my kids

Notes:

Finished work a little early today, so took advantage of the rest day, went for an afternoon walk, while having stick fights with my kids.
Hip flexors were a little tight this morning, so will be rolling them out with the spikey roller tonight.

 

[the_alcatraz]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 14.6k

Hydration: 5lt

Fasted Cardio:

28mins Treadmill AM - Low Intensity

Rest Day

Afternoon Walk with Family - Stick Fights with my kids

Notes:

Finished work a little early today, so took advantage of the rest day, went for an afternoon walk, while having stick fights with my kids.
Hip flexors were a little tight this morning, so will be rolling them out with the spikey roller tonight.

easy rest bro

 

[ChewedSleek]

easy rest bro

Gotta get it done

 

[ChewedSleek]

Today:

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatritide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 12.7k

Hydration: 5lt

Fasted Cardio:

26mins Treadmill AM - Moderate Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Warmup:

Stationary Bike 20mins - Low Intensity

Upper Body Day:

Seated Machine Shoulder Press
3 x 14 reps @ 30kg

Seated Lateral Raises
*weight kept low due to tennis elbow flare up
1 x 22 reps @ 7kg
1 x 20 reps @ 7kg

Cable Rear Delt Fly
2 x 14 reps @ 20kg

Low Incline Bench Smith Press
3 x 16 reps @ 80kg
No rest
1 x to failure @ 60kg

Flat Bench Flys
2 x 16 reps @ 15kg

Supinated Grip Lat Pulldowns
1 x 18 reps @ 90kg* lats weren’t fully engaging, so increased weight.
2 x reps @ 100kg* lats fully engaged - much better.

Cable Flexion Row
2 x 14 reps @ 60kg *love flexion rows

Decline Weight Sit-Ups
1 x 22 reps @ Body-Weight + 5kg
2 x 20 reps @ Body-Weight + 10kg

Notes:

Sleep wasn’t the best last night. But woke up feeling fine despite it.

Little bit of tennis elbow flare up. It was giving me some grief at the end of last block, no matter what I did. I took a rest week before this cut, which I thought had pretty much sorted the issue. However it seems as thought it’s still slightly there. Just need to be mindful of it.

Will be on the road interstate for family event tomorrow, unsure if I will hit step goal due to driving. Will do longer fasted cardio in morning and cardio when we return to mitigate. As always - All meals prepped, packed and ready - macros will be adhered to and won’t be an issue.

I genuinely love this lifestyle

 

[abolone]

HGH @ 4iu - Nightly

need more hgh !!

Little bit of tennis elbow flare up. It was giving me some grief

man I'm having the same issue, dude at work was showing me some elbow locks when disarming someone, he almost snapped my arm, elbow hasn't felt the same since LOL!

 

[ChewedSleek]

need more hgh !!

man I'm having the same issue, dude at work was showing me some elbow locks when disarming someone, he almost snapped my arm, elbow hasn't felt the same since LOL!

Haha, I’ve just dropped back down from 4 months at 6iu! All I wanted to do was sleep all the time!

Tennis elbow is the bane of my existence lol

 

[gar71]

Today:

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatritide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 12.7k

Hydration: 5lt

Fasted Cardio:

26mins Treadmill AM - Moderate Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Warmup:

Stationary Bike 20mins - Low Intensity

Upper Body Day:

Seated Machine Shoulder Press
3 x 14 reps @ 30kg

Seated Lateral Raises
*weight kept low due to tennis elbow flare up
1 x 22 reps @ 7kg
1 x 20 reps @ 7kg

Cable Rear Delt Fly
2 x 14 reps @ 20kg

Low Incline Bench Smith Press
3 x 16 reps @ 80kg
No rest
1 x to failure @ 60kg

Flat Bench Flys
2 x 16 reps @ 15kg

Supinated Grip Lat Pulldowns
1 x 18 reps @ 90kg* lats weren’t fully engaging, so increased weight.
2 x reps @ 100kg* lats fully engaged - much better.

Cable Flexion Row
2 x 14 reps @ 60kg *love flexion rows

Decline Weight Sit-Ups
1 x 22 reps @ Body-Weight + 5kg
2 x 20 reps @ Body-Weight + 10kg

Notes:

Sleep wasn’t the best last night. But woke up feeling fine despite it.

Little bit of tennis elbow flare up. It was giving me some grief at the end of last block, no matter what I did. I took a rest week before this cut, which I thought had pretty much sorted the issue. However it seems as thought it’s still slightly there. Just need to be mindful of it.

Will be on the road interstate for family event tomorrow, unsure if I will hit step goal due to driving. Will do longer fasted cardio in morning and cardio when we return to mitigate. As always - All meals prepped, packed and ready - macros will be adhered to and won’t be an issue.

I genuinely love this lifestyle

Great work getting it done despite the sleep issues @ChewedSleek, enjoy the family catch up brother

 

[ChewedSleek]

Great work getting it done despite the sleep issues @ChewedSleek, enjoy the family catch up brother

Thanks, my bro!

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatritide @ 1mg - .5mg Twice a week


Daily Supplements:
DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend


Saturday:

Steps: 5k

Hydration: 4lt

Fasted Cardio:

35mins Stationary Bike AM - Moderate Intensity


Notes:

Spent the majority of the day travelling to and from in the car, ended up staying a bit later than anticipated. I was a little annoyed that I couldn’t get my steps in by the time I got home - but I did stick to my macros all day, despite my family chomping down maccas in the car and shoving snacks at me all day. When I finally got my last meal in and relaxed, I fell asleep and missed my HGH pin.



Sunday:

Steps: 10k

Hydration: 4.5lt

Fasted Cardio:

45mins Stationary Bile AM - Moderate Intensity

After Lunch Cardio:

1hr Treadmill - Moderate Intensity


Notes:

Meal Prep

Needle Prep

Cardio

Peanut Butter and Raspberry Protein Pancakes that fit my macros for dinner

 

[ChewedSleek]

Week 2:


Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week


Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Monday:

Average Weight: 86kg


Steps: 18.2k


Hydration: 5lt


Fasted Cardio:

Stationary Bike 26mins - Low Intensity


Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior


Push Session:


Dumbbell Low-Incline Fly - Pause while stretched.
1 x 12 reps @ 20kg* wasn’t warmed up enough
2 x 14 reps @ 20kg


Smith Flat Bench
3 x 12 reps @ 85kg


Pec Deck
2 x 18 reps @ 70kg


S.S. Cable Fly (Superset with Tricep Pushdowns)
2 x 14 reps @ 35kg
1 x 20 reps @ 30kg


S.S. Tricep Pushdown
2 x 16 reps @ 55kg


Side Lateral Raises
3 x 14 reps @ 12.5kg
No Rest
1 x To Failure @ 7kg


Cable Crunches
3 x 20 reps @ 65kg


Notes:

I’ve been pissing like a racehorse, and my daily water intake always stays the same, so 1.2kg drop in weight first week was to be expected.

Finished work early and had a half hour nap when I got home.

Pinned my pecs for the first time in a while over the weekend, and they were a little tender still today.

Tennis Elbow is continuing to give me grief. I’ll have to start strapping it through the day again.

 

[rizzlekdizzle]

Tennis elbow sucks. What helped me was systemic KLOW and then direct inj of extra bpc and tb to the elbow

 

[ChewedSleek]

Tennis elbow sucks. What helped me was systemic KLOW and then direct inj of extra bpc and tb to the elbow

I think that’s what I’m going to have to get onto. The combination of my work and training, is just not allowing it to heal properly.

 

[the_alcatraz]

Week 2:


Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week


Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Monday:

Average Weight: 86kg


Steps: 18.2k


Hydration: 5lt


Fasted Cardio:

Stationary Bike 26mins - Low Intensity


Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior


Push Session:


Dumbbell Low-Incline Fly - Pause while stretched.
1 x 12 reps @ 20kg* wasn’t warmed up enough
2 x 14 reps @ 20kg


Smith Flat Bench
3 x 12 reps @ 85kg


Pec Deck
2 x 18 reps @ 70kg


S.S. Cable Fly (Superset with Tricep Pushdowns)
2 x 14 reps @ 35kg
1 x 20 reps @ 30kg


S.S. Tricep Pushdown
2 x 16 reps @ 55kg


Side Lateral Raises
3 x 14 reps @ 12.5kg
No Rest
1 x To Failure @ 7kg


Cable Crunches
3 x 20 reps @ 65kg


Notes:

I’ve been pissing like a racehorse, and my daily water intake always stays the same, so 1.2kg drop in weight first week was to be expected.

Finished work early and had a half hour nap when I got home.

Pinned my pecs for the first time in a while over the weekend, and they were a little tender still today.

Tennis Elbow is continuing to give me grief. I’ll have to start strapping it through the day again.

tennis elbow ruined my bench bro

 

[ChewedSleek]

tennis elbow ruined my bench bro

It’s killin’ me

 

[ChewedSleek]

Update:

Slipped with the circular saw today doing a sketchy cut and drove it straight over the tip of my middle finger, hacking out a chunk of the tip and half my nail. Bandaged it up to power through.

Tried to train this arvo and the pulley wheel on my cable system shat itself - 2x sets in.

Not superstitious at all, but I think this is a sign to maybe give today a miss and will attempt again tomorrow.

 

[gar71]

Update:

Slipped with the circular saw today doing a sketchy cut and drove it straight over the tip of my middle finger, hacking out a chunk of the tip and half my nail. Bandaged it up to power through.

Tried to train this arvo and the pulley wheel on my cable system shat itself - 2x sets in.

Not superstitious at all, but I think this is a sign to maybe give today a miss and will attempt again tomorrow.

Pack her up boys, nearly cutting your finger off is a decent enough sign mate, tomorrow will be a better day

 

[ChewedSleek]

*yesterday was a nightmare. Busted up finger. My cable machine shitting itself. I was a very frustrated human being last night as a result.

Managed to jerry-rig my cable machine in the meantime and it’s functioning adequately.



Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 13k

Hydration: 4.5lt

Fasted Cardio:

Nil - Rough Sleep due to hacked finger

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Pull Session:

- Wide-Grip Lat Pulldown
3 x 16 reps @ 100kg

- Single-Arm Lat Pulldown
2 x 16 reps each arm @ 50kg

- Chest-Supported Barbell Row
2 x 16 reps @ 55kg

- Smith Bent-Over Row
3 x 14 reps @ 60kg

- Single Rear Delt Cable Fly
3 x 14 reps @ 17.5kg

- Face-Pulls
2 x 16 reps @ 55kg

- Hanging Leg Raises
3 x 14 reps @ Bodyweight

 

[KRATOSG]

*yesterday was a nightmare. Busted up finger. My cable machine shitting itself. I was a very frustrated human being last night as a result.

Managed to jerry-rig my cable machine in the meantime and it’s functioning adequately.



Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 13k

Hydration: 4.5lt

Fasted Cardio:

Nil - Rough Sleep due to hacked finger

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Pull Session:

- Wide-Grip Lat Pulldown
3 x 16 reps @ 100kg

- Single-Arm Lat Pulldown
2 x 16 reps each arm @ 50kg

- Chest-Supported Barbell Row
2 x 16 reps @ 55kg

- Smith Bent-Over Row
3 x 14 reps @ 60kg

- Single Rear Delt Cable Fly
3 x 14 reps @ 17.5kg

- Face-Pulls
2 x 16 reps @ 55kg

- Hanging Leg Raises
3 x 14 reps @ Bodyweight

Howd you manage to bust up your finger?

 

[ChewedSleek]

Howd you manage to bust up your finger?

Slipped with the circ saw, while making some cuts at work yesterday. Ran it straight over the tip of my middle finger and took a chunk out of the top/tip, including some of my nail.

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Today:

Steps: 11k

Hydration: 5lt

Fasted Cardio:

Nil

Preworkout:

900mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior


Warmup:
25mins treadmill walking - low intensity

Leg Session:

- Hack Squat
3 x 12 reps @ 120kg

- Narrow Smith Squat
2 x 16 reps @ 80kg

- Leg Extension
3 x 12 reps @ 60kg

- Adductor Machine
2 x 16 reps @ 37kg

- Abductor Machine
3 x 20 reps @ 84kg

- Lying-Leg Curls
3 x 14 reps @ 30kg

*had to drop preacher curls today, due to tennis elbow flare. Will add them into upper body session, so that they get done

 

[the_alcatraz]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Today:

Steps: 11k

Hydration: 5lt

Fasted Cardio:

Nil

Preworkout:

900mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior


Warmup:
25mins treadmill walking - low intensity

Leg Session:

- Hack Squat
3 x 12 reps @ 120kg

- Narrow Smith Squat
2 x 16 reps @ 80kg

- Leg Extension
3 x 12 reps @ 60kg

- Adductor Machine
2 x 16 reps @ 37kg

- Abductor Machine
3 x 20 reps @ 84kg

- Lying-Leg Curls
3 x 14 reps @ 30kg

*had to drop preacher curls today, due to tennis elbow flare. Will add them into upper body session, so that they get done

hacks and smith and ext just missing lunges bro

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2

 

[Grumpy1]

Big leg session with the added 25min treadmill

 

[BSS]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Today:

Steps: 11k

Hydration: 5lt

Fasted Cardio:

Nil

Preworkout:

900mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior


Warmup:
25mins treadmill walking - low intensity

Leg Session:

- Hack Squat
3 x 12 reps @ 120kg

- Narrow Smith Squat
2 x 16 reps @ 80kg

- Leg Extension
3 x 12 reps @ 60kg

- Adductor Machine
2 x 16 reps @ 37kg

- Abductor Machine
3 x 20 reps @ 84kg

- Lying-Leg Curls
3 x 14 reps @ 30kg

*had to drop preacher curls today, due to tennis elbow flare. Will add them into upper body session, so that they get done

Splitting the var morning and pre workout is a better call than one hit, it is short enough that a single dose leaves half the day with nothing in the system.

 

[ChewedSleek]

hacks and smith and ext just missing lunges bro

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2

I could barely walk after this session without adding in lunges haha

Big leg session with the added 25min treadmill

oooh yeah, I had to dig deep to get through some of those last sets

Splitting the var morning and pre workout is a better call than one hit, it is short enough that a single dose leaves half the day with nothing in the system.

Thanks bro, that was my thinking behind it too

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 12k

Hydration: 5lt

Rest/Cardio Day:

- Fasted Cardio:
28mins Treadmill AM - Low Intensity


- Afternoon Cardio:
25mins Stationary Bike - Medium/High Intensity

 

[abolone]

How goods anavar though

 

[ChewedSleek]

How goods anavar though

I love anavar!

 

[the_alcatraz]

I love anavar!

who dont love var

 

[ChewedSleek]

who dont love var

If there are people that dont love it - i dont wanna know ‘em

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Saturday:

Steps: 12k

Hydration: 5lt

Fasted Cardio:
Nil

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Warmup:

Stationary Bike 30mins - Low Intensity

Tendon stretching and light wrist flexion reps for tennis elbow

Upper Body Day:

- Seated Machine Shoulder Press
3 x 12 reps @ 35kg - each arm

- Seated Lateral Raises
*weight kept lower due to tennis elbow flare up
2 x 16 reps @ 10kg

- Cable Rear Delt Fly
2 x 12 reps @ 25kg

- Low Incline Bench Smith Press
2 x 12 reps @ 90kg *sloppy reps towards the end. Weight will dropped back to 85kg next week and push back up from there.
1 x 18 reps @ 80kg* last few reps were sloppy.
No rest
1 x to failure @ 60kg

- Flat Bench Flys
2 x 14 reps @ 20kg

- Supinated Grip Lat Pulldowns
2 x 16 reps @ 110kg
1 x 3 reps @ 110kg* cable snapped coming down for 4th rep.

- Cable Flexion Row
Couldn’t complete due to snapped cable.

- Decline Weight Sit-Ups
3 x 22 reps @ Body-Weight + 15kg

Notes: luckily I was doing cable balustrades on Friday - so I can replace the cable myself tomorrow and finish out my sets.

Sunday:

Steps: 8k

Hydration: 5lt

Fasted Cardio:
Nil

Meal prep
Needle prep
Fixed and re-ran new cables to my machine

Cardio:

Treadmill 22mins - Low Intensity

Stationary Bike 30mins - Low Intensity

Finished Upper Body Session:

- Cable Flexion Row
3 x 14 reps @ 65kg

Photos:

A: Fasted physique shot from Thursday morning

B: Post Upper training shot

C: Meal Prep for the week

 

[gar71]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Saturday:

Steps: 12k

Hydration: 5lt

Fasted Cardio:
Nil

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Warmup:

Stationary Bike 30mins - Low Intensity

Tendon stretching and light wrist flexion reps for tennis elbow

Upper Body Day:

- Seated Machine Shoulder Press
3 x 12 reps @ 35kg - each arm

- Seated Lateral Raises
*weight kept lower due to tennis elbow flare up
2 x 16 reps @ 10kg

- Cable Rear Delt Fly
2 x 12 reps @ 25kg

- Low Incline Bench Smith Press
2 x 12 reps @ 90kg *sloppy reps towards the end. Weight will dropped back to 85kg next week and push back up from there.
1 x 18 reps @ 80kg* last few reps were sloppy.
No rest
1 x to failure @ 60kg

- Flat Bench Flys
2 x 14 reps @ 20kg

- Supinated Grip Lat Pulldowns
2 x 16 reps @ 110kg
1 x 3 reps @ 110kg* cable snapped coming down for 4th rep.

- Cable Flexion Row
Couldn’t complete due to snapped cable.

- Decline Weight Sit-Ups
3 x 22 reps @ Body-Weight + 15kg

Notes: luckily I was doing cable balustrades on Friday - so I can replace the cable myself tomorrow and finish out my sets.

Sunday:

Steps: 8k

Hydration: 5lt

Fasted Cardio:
Nil

Meal prep
Needle prep
Fixed and re-ran new cables to my machine

Cardio:

Treadmill 22mins - Low Intensity

Stationary Bike 30mins - Low Intensity

Finished Upper Body Session:

- Cable Flexion Row
3 x 14 reps @ 65kg

Photos:

A: Fasted physique shot from Thursday morning

B: Post Upper training shot

C: Meal Prep for the week
View attachment 181212View attachment 181213View attachment 181214

Great work @ChewedSleek ,looking good and smashing the food prep

 

[ChewedSleek]

Great work @ChewedSleek ,looking good and smashing the food prep

Thankyou brother

 

[ChewedSleek]

Week 3:

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Monday:

Average Weight: 85.3kg

Steps: 16.8k

Hydration: 5lt

Fasted Cardio:

Nil - I knew I was going to be doing a lot of steps and carrying a lot of material today. So I skipped morning cardio to ensure I didn’t burn myself out today.

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly
3 x 16 reps @ 20kg

- Smith Flat Bench
3 x 12 reps @ 90kg

- Pec Deck
3 x 16 reps @ 75kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
3 x 16 reps @ 35kg* last set I had to dig deep to get last reps out

- S.S. Tricep Pushdown
2 x reps @ 60kg

- Side Lateral Raises
3 x 16 reps @ 12.5kg
No Rest
1 x To Failure @ 7kg

- Cable Crunches
1 x 16 reps @ 70kg
2 x 18 reps @ 60kg* replacing and retensioning the cables on my machine has added some resistance. Due to this reps were sloppy on the 70kg, so I decreased to 60kg so I could focus on quality repetitions.

Notes: Skin Splitting Pumps. I fucking love anavar and cialis.

Also had a few slices of sour dough yesterday.

 

[the_alcatraz]

Week 3:

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Monday:

Average Weight: 85.3kg

Steps: 16.8k

Hydration: 5lt

Fasted Cardio:

Nil - I knew I was going to be doing a lot of steps and carrying a lot of material today. So I skipped morning cardio to ensure I didn’t burn myself out today.

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly
3 x 16 reps @ 20kg

- Smith Flat Bench
3 x 12 reps @ 90kg

- Pec Deck
3 x 16 reps @ 75kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
3 x 16 reps @ 35kg* last set I had to dig deep to get last reps out

- S.S. Tricep Pushdown
2 x reps @ 60kg

- Side Lateral Raises
3 x 16 reps @ 12.5kg
No Rest
1 x To Failure @ 7kg

- Cable Crunches
1 x 16 reps @ 70kg
2 x 18 reps @ 60kg* replacing and retensioning the cables on my machine has added some resistance. Due to this reps were sloppy on the 70kg, so I decreased to 60kg so I could focus on quality repetitions.

Notes: Skin Splitting Pumps. I fucking love anavar and cialis.

Also had a few slices of sour dough yesterday.

volume big legend push it to failure

@Grumpy1 @abolone @gar71 @BSS @Ohdamn

 

[Grumpy1]

Love the cable crunchers

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 13k

Hydration: 5lt

Fasted Cardio:

Stationary Bike 22mins - Low Intensity (wife kicked me out of bed to do it, “get up and go do your cardio, you lazy shit”)

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Pull Session:

- Wide-Grip Lat Pulldown
3 x 14 reps @ 110kg

- Single-Arm Lat Pulldown
2 x 12 reps each arm @ 55kg

- Chest-Supported Barbell Row
2 x 12 reps @ 60kg

- Smith Bent-Over Row
3 x 14 reps @ 65kg

- Single Rear Delt Cable Fly
3 x 16 reps individually @ 20kg

- Face-Pulls
2 x 16 reps @ 60kg

- Hanging Leg Raises
3 x 15 reps @ Bodyweight

Notes: Bring on Leg Day tomorrow

 

[the_alcatraz]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 13k

Hydration: 5lt

Fasted Cardio:

Stationary Bike 22mins - Low Intensity (wife kicked me out of bed to do it, “get up and go do your cardio, you lazy shit”)

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Pull Session:

- Wide-Grip Lat Pulldown
3 x 14 reps @ 110kg

- Single-Arm Lat Pulldown
2 x 12 reps each arm @ 55kg

- Chest-Supported Barbell Row
2 x 12 reps @ 60kg

- Smith Bent-Over Row
3 x 14 reps @ 65kg

- Single Rear Delt Cable Fly
3 x 16 reps individually @ 20kg

- Face-Pulls
2 x 16 reps @ 60kg

- Hanging Leg Raises
3 x 15 reps @ Bodyweight

Notes: Bring on Leg Day tomorrow

you need to bring it hard on leg day we waiting legend

@Grumpy1 @abolone @koba @gar71 @BSS @pigsy

 

[Grumpy1]

Big pull session

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Am Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a Week PM

Today:

Steps: 17k

Hydration: 6lt

Fasted Cardio:
33mins Treadmill Walking - Low Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Leg Session:

- Hack Squat
1 x 10 reps @ 130kg
1 x 10 reps @ 140kg
1 x 8 reps @ 140kg
1 x 8 reps @ 140kg

- Narrow Smith Squat
2 x 10 reps @ 90kg

- Leg Extension
3 x 10 reps @ 65kg

- Adductor Machine
1 x 12 reps @ 43kg
1 x 11 reps @ 43kg

- Abductor Machine
3 x 20 reps @ 91kg - Full-Stack

- Lying-Leg Curls
3 x 12 reps @ 35kg

Notes:

It feels great to love leg-training again. I had dropped down to training legs once a week, due to just not enjoying it anymore and now I’m back and loving it again. Might come back down on Sunday and throw in some sets of Leg Press.

 

[BSS]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Am Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a Week PM

Today:

Steps: 17k

Hydration: 6lt

Fasted Cardio:
33mins Treadmill Walking - Low Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Leg Session:

- Hack Squat
1 x 10 reps @ 130kg
1 x 10 reps @ 140kg
1 x 8 reps @ 140kg
1 x 8 reps @ 140kg

- Narrow Smith Squat
2 x 10 reps @ 90kg

- Leg Extension
3 x 10 reps @ 65kg

- Adductor Machine
1 x 12 reps @ 43kg
1 x 11 reps @ 43kg

- Abductor Machine
3 x 20 reps @ 91kg - Full-Stack

- Lying-Leg Curls
3 x 12 reps @ 35kg

Notes:

It feels great to love leg-training again. I had dropped down to training legs once a week, due to just not enjoying it anymore and now I’m back and loving it again. Might come back down on Sunday and throw in some sets of Leg Press.

Clen on top of 17k steps and a 33 minute fasted walk is a lot of stacked stimulus, worth watching that the appetite and the sleep hold up before you push any of the three higher.

 

[ChewedSleek]

Clen on top of 17k steps and a 33 minute fasted walk is a lot of stacked stimulus, worth watching that the appetite and the sleep hold up before you push any of the three higher.

17k steps isn’t the norm for me - I generally average 12k a day and if I know I’m going to be doing a lot of steps at work I will skip fasted cardio - as I know my step count will be through the roof. The job I was on yesterday, no materials showed up. So I was forced to go to the next job, which I knew my step count would overshoot.

Appetite and sleep so far aren’t an issue. I have no intention of increasing clen above 40mcg.

Appreciate the feedback, brother. You’re a wealth of knowledge

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 11.5k

Hydration: 6lt

Fasted Cardio:

30mins Treadmill AM - Low Intensity

Rest/Cardio Day:

Just rest and meals today.

Always need a rest day after legs

 

[the_alcatraz]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 11.5k

Hydration: 6lt

Fasted Cardio:

30mins Treadmill AM - Low Intensity

Rest/Cardio Day:

Just rest and meals today.

Always need a rest day after legs

resting is gtg legend

 

[ChewedSleek]

resting is gtg legend

Was out like a light last night. Felt great this morning and ready to go again

 

[Scuffer]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Saturday:

Steps: 12k

Hydration: 5lt

Fasted Cardio:
Nil

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Warmup:

Stationary Bike 30mins - Low Intensity

Tendon stretching and light wrist flexion reps for tennis elbow

Upper Body Day:

- Seated Machine Shoulder Press
3 x 12 reps @ 35kg - each arm

- Seated Lateral Raises
*weight kept lower due to tennis elbow flare up
2 x 16 reps @ 10kg

- Cable Rear Delt Fly
2 x 12 reps @ 25kg

- Low Incline Bench Smith Press
2 x 12 reps @ 90kg *sloppy reps towards the end. Weight will dropped back to 85kg next week and push back up from there.
1 x 18 reps @ 80kg* last few reps were sloppy.
No rest
1 x to failure @ 60kg

- Flat Bench Flys
2 x 14 reps @ 20kg

- Supinated Grip Lat Pulldowns
2 x 16 reps @ 110kg
1 x 3 reps @ 110kg* cable snapped coming down for 4th rep.

- Cable Flexion Row
Couldn’t complete due to snapped cable.

- Decline Weight Sit-Ups
3 x 22 reps @ Body-Weight + 15kg

Notes: luckily I was doing cable balustrades on Friday - so I can replace the cable myself tomorrow and finish out my sets.

Sunday:

Steps: 8k

Hydration: 5lt

Fasted Cardio:
Nil

Meal prep
Needle prep
Fixed and re-ran new cables to my machine

Cardio:

Treadmill 22mins - Low Intensity

Stationary Bike 30mins - Low Intensity

Finished Upper Body Session:

- Cable Flexion Row
3 x 14 reps @ 65kg

Photos:

A: Fasted physique shot from Thursday morning

B: Post Upper training shot

C: Meal Prep for the week
View attachment 181212View attachment 181213View attachment 181214

Looking lean bro, delts popping. I like the structure of your cycle

 

[ChewedSleek]

Looking lean bro, delts popping. I like the structure of your cycle

Thankyou, brother

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Friday:

Steps: 20.5k - unexpectedly big day at work

Hydration: 7lt

Fasted Cardio:

Treadmill Walking 30mins - Low Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior


Upper Body Day:


- Seated Machine Shoulder Press
3 x 12 reps @ 37.5kg - each arm

- Seated Lateral Raises
2 x 12 reps @ 12.5kg

- Cable Rear Delt Fly
1 x 16 reps @ 25kg
1 x 14 reps @ 25kg

- Low Incline Bench Smith Press
3 x 12 reps @ 85kg* reps were better controlled and improved form compared to last week. I clearly jumped up weight to quickly.
No Rest
1 x to failure @ 60kg

- Flat Bench Flys
2 x 16 reps @ 20kg

- Supinated Grip Lat Pulldowns
2 x 16 reps @ 115kg
1 x 14 reps* failure @ 115kg

- Cable Flexion Row
3 x 12 reps @ 70kg

- Decline Weight Sit-Ups
3 x 20 reps @ Body-Weight + 20kg


Notes:

I’ve had some big days with steps and work this week. So I had an extra banana at lunch today and I’m being a little lax with my post workout meal with carbs and I might have an off plan meal over the weekend. If and when I have off-plan meals it’s usually a homemade burger or two so I can control the variables and it doesn’t blow my macros completely out of the water.

Hope you all have a great weekend, EF brothers!

 

[Young_Padawan]

Get those steps in king!

 

[the_alcatraz]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Friday:

Steps: 20.5k - unexpectedly big day at work

Hydration: 7lt

Fasted Cardio:

Treadmill Walking 30mins - Low Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior


Upper Body Day:


- Seated Machine Shoulder Press
3 x 12 reps @ 37.5kg - each arm

- Seated Lateral Raises
2 x 12 reps @ 12.5kg

- Cable Rear Delt Fly
1 x 16 reps @ 25kg
1 x 14 reps @ 25kg

- Low Incline Bench Smith Press
3 x 12 reps @ 85kg* reps were better controlled and improved form compared to last week. I clearly jumped up weight to quickly.
No Rest
1 x to failure @ 60kg

- Flat Bench Flys
2 x 16 reps @ 20kg

- Supinated Grip Lat Pulldowns
2 x 16 reps @ 115kg
1 x 14 reps* failure @ 115kg

- Cable Flexion Row
3 x 12 reps @ 70kg

- Decline Weight Sit-Ups
3 x 20 reps @ Body-Weight + 20kg


Notes:

I’ve had some big days with steps and work this week. So I had an extra banana at lunch today and I’m being a little lax with my post workout meal with carbs and I might have an off plan meal over the weekend. If and when I have off-plan meals it’s usually a homemade burger or two so I can control the variables and it doesn’t blow my macros completely out of the water.

Hope you all have a great weekend, EF brothers!

big training like a beast legend


@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

 

[Oths]

20k steps legs would be feeling that

 

[ChewedSleek]

20k steps legs would be feeling that

I did and even so today. Saturday arvo naps on the couch always go down well

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Saturday:

Steps: 11.4k

Hydration: 3.5lt

Fasted Cardio:

Nil

Cardio:

1hr Treadmill Walking - low/medium intensity

Notes:

Not happy with myself as I was not ontop of my water intake today.

Ate some pieces of dried mango and a protein bar.




Sunday:

Steps: 10.5k

Hydration: 7.5lt

Fasted Cardio:

Nil

Cardio:

1hr Treadmill - mix of Low, Medium and High intensity.

Additional Legs:

- 45 Degree Leg Press

1 x 16 reps @ 120kg warm-up
1 x 16 reps @ 140kg warm-up
1 x 12 reps @ 160kg
1 x 10 reps @ 180kg
1 x 10 reps @ 200kg
1 x 9 reps @ 200kg
1 x 9 reps @ 200kg

Notes:

Stayed on and above water intake today.

Meal prep
Needle prep

Ate some more dried mango.

Some Additional carbs through the weekend. Back to macros tomorrow.

 

[gar71]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Saturday:

Steps: 11.4k

Hydration: 3.5lt

Fasted Cardio:

Nil

Cardio:

1hr Treadmill Walking - low/medium intensity

Notes:

Not happy with myself as I was not ontop of my water intake today.

Ate some pieces of dried mango and a protein bar.




Sunday:

Steps: 10.5k

Hydration: 7.5lt

Fasted Cardio:

Nil

Cardio:

1hr Treadmill - mix of Low, Medium and High intensity.

Additional Legs:

- 45 Degree Leg Press

1 x 16 reps @ 120kg warm-up
1 x 16 reps @ 140kg warm-up
1 x 12 reps @ 160kg
1 x 10 reps @ 180kg
1 x 10 reps @ 200kg
1 x 9 reps @ 200kg
1 x 9 reps @ 200kg

Notes:

Stayed on and above water intake today.

Meal prep
Needle prep

Ate some more dried mango.

Some Additional carbs through the weekend. Back to macros tomorrow.

Great update @ChewedSleek, I need to up my water intake

 

[ChewedSleek]

Great update @ChewedSleek, I need to up my water intake

I’m usually pretty onto it- aslong as I make a decent effort early. Trying to catch up at night is just torture!

 

[gar71]

I’m usually pretty onto it- aslong as I make a decent effort early. Trying to catch up at night is just torture!

100% this, I piss all night if I drink to late , it’s a nightmare

 

[ChewedSleek]

100% this, I piss all night if I drink to late , it’s a nightmare

Me too - up every hour. Absolute torture!

 

[BSS]

Me too - up every hour. Absolute torture!

Up every hour is usually fluid timing rather than the sleep itself, pulling the last big drink and any pre bed carbs forward a couple of hours sorts it more often than not.

 

[ChewedSleek]

Week 3:

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Monday:

Average Weight: 84.9kg

Steps: 14.2k

Hydration: 7lt

Fasted Cardio:

Nil - I knew I was going to be doing a lot of hours, steps and carrying a lot of material today. So I skipped morning cardio to ensure I didn’t burn myself out today.

Back into it tomorrow.

Tuesday:

Steps: 11k

Hydration: 6lt

Fasted Cardio:

20mins Stationary Bike - Low Intensity

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly
3 x 12 reps @ 25kg

- Smith Flat Bench
3 x 10 reps @ 95kg

- Pec Deck
3 x 12 reps @ 80kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
1 x 10 reps @ 40kg* sloppy af reps
1 x 12 reps @ 37.5kg
1 x 13 reps @ 35kg

- S.S. Tricep Pushdown
2 x 16 reps @ 60kg

- Side Lateral Raises
3 x 12 reps @ 15kg
No Rest
1 x To Failure @ 10kg

- Cable Crunches
3 x 20 reps @ 60kg


Notes: Joints and elbows are not feeling the greatest - yesterday probably played a huge part in this, as it was a big and loooong day physically at work.

 

[the_alcatraz]

Week 3:

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Monday:

Average Weight: 84.9kg

Steps: 14.2k

Hydration: 7lt

Fasted Cardio:

Nil - I knew I was going to be doing a lot of hours, steps and carrying a lot of material today. So I skipped morning cardio to ensure I didn’t burn myself out today.

Back into it tomorrow.

Tuesday:

Steps: 11k

Hydration: 6lt

Fasted Cardio:

20mins Stationary Bike - Low Intensity

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly
3 x 12 reps @ 25kg

- Smith Flat Bench
3 x 10 reps @ 95kg

- Pec Deck
3 x 12 reps @ 80kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
1 x 10 reps @ 40kg* sloppy af reps
1 x 12 reps @ 37.5kg
1 x 13 reps @ 35kg

- S.S. Tricep Pushdown
2 x 16 reps @ 60kg

- Side Lateral Raises
3 x 12 reps @ 15kg
No Rest
1 x To Failure @ 10kg

- Cable Crunches
3 x 20 reps @ 60kg


Notes: Joints and elbows are not feeling the greatest - yesterday probably played a huge part in this, as it was a big and loooong day physically at work.

volume top king legend
what u doing for elbow?

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

 

[Grumpy1]

Good volume after a physical day on the job

 

[BSS]

Week 3:

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Monday:

Average Weight: 84.9kg

Steps: 14.2k

Hydration: 7lt

Fasted Cardio:

Nil - I knew I was going to be doing a lot of hours, steps and carrying a lot of material today. So I skipped morning cardio to ensure I didn’t burn myself out today.

Back into it tomorrow.

Tuesday:

Steps: 11k

Hydration: 6lt

Fasted Cardio:

20mins Stationary Bike - Low Intensity

Preworkout:

600mg Injectable L-Carnitine
10mg Cialis
10mg Anavar
2 x Scoops Night Warrior

Push Session:

- Dumbbell Low-Incline Fly
3 x 12 reps @ 25kg

- Smith Flat Bench
3 x 10 reps @ 95kg

- Pec Deck
3 x 12 reps @ 80kg

- S.S. Cable Fly (Superset with Tricep Pushdowns)
1 x 10 reps @ 40kg* sloppy af reps
1 x 12 reps @ 37.5kg
1 x 13 reps @ 35kg

- S.S. Tricep Pushdown
2 x 16 reps @ 60kg

- Side Lateral Raises
3 x 12 reps @ 15kg
No Rest
1 x To Failure @ 10kg

- Cable Crunches
3 x 20 reps @ 60kg


Notes: Joints and elbows are not feeling the greatest - yesterday probably played a huge part in this, as it was a big and loooong day physically at work.

The clen running daily rather than on any sort of cycle is the one I would keep an eye on, the receptors downregulate fast enough that by week six you tend to get the sides without the effect.

 

[ChewedSleek]

volume top king legend
what u doing for elbow?

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

I’ve been wearing a strap at work and been trying to do some stretching and warming up more. I’ve also dropped out any movements that directly trigger it.

 

[ChewedSleek]

Good volume after a physical day on the job

Gotta get it done, bro!

 

[ChewedSleek]

The clen running daily rather than on any sort of cycle is the one I would keep an eye on, the receptors downregulate fast enough that by week six you tend to get the sides without the effect.

I’m only running it for 21 days. Only implemented it 2.5-3 weeks into my 6 week cut.
Still not seeing any really negative side effects - sleep has not been affected in the slightest and my appetite is still ravenous.

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 17k

Hydration: 6.5lt

Fasted Cardio:
25mins Walking Treadmill - Medium Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior


Pull Session:

- Wide-Grip Lat Pulldown
3 x 16 reps @ 110kg

- Single-Arm Lat Pulldown
2 x 12 reps each arm @ 60kg

- Chest-Supported Barbell Row
2 x 12 reps @ 65kg

- Smith Bent-Over Row
3 x 14 reps @ 70kg

- Single Rear Delt Cable Fly
1 x 14 reps individually @ 22.5kg
2 x 12 reps individually @ 22.5kg

- Face-Pulls
2 x 14 reps @ 65kg* sloppy reps towards the end. Might knock back weight next week.

- Hanging Leg Raises
3 x 16 reps @ Bodyweight

Notes:
had about 140gm extra of bananas and a kids fruit sachet pre-training the last 2x days throughout the day, due to bigger days at work.

 

[the_alcatraz]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a week

Daily Supplements:

DHA & EPA Omega 3’s
NAC
TUDCA
Creatine
Vitamin B12
Vitamin C
Vitamin D3
Vitamin K2
Methylfolate
Iron
CoQ10
P5P
5-HTP
ZMA blend

Today:

Steps: 17k

Hydration: 6.5lt

Fasted Cardio:
25mins Walking Treadmill - Medium Intensity

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior


Pull Session:

- Wide-Grip Lat Pulldown
3 x 16 reps @ 110kg

- Single-Arm Lat Pulldown
2 x 12 reps each arm @ 60kg

- Chest-Supported Barbell Row
2 x 12 reps @ 65kg

- Smith Bent-Over Row
3 x 14 reps @ 70kg

- Single Rear Delt Cable Fly
1 x 14 reps individually @ 22.5kg
2 x 12 reps individually @ 22.5kg

- Face-Pulls
2 x 14 reps @ 65kg* sloppy reps towards the end. Might knock back weight next week.

- Hanging Leg Raises
3 x 16 reps @ Bodyweight

Notes:
had about 140gm extra of bananas and a kids fruit sachet pre-training the last 2x days throughout the day, due to bigger days at work.

u cycling the clen legend?

watching ur training up top!!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

 

[Grumpy1]

Strong poll session 17k steps perfect

 

[ChewedSleek]

u cycling the clen legend?

watching ur training up top!!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

Nah, from what I’ve been reading - cycling clen is old bro-science. Physique Collective recommends running it at low dose for the duration of your cut. I didn’t want to run it the entirety of my cut, so I’m just running it for 3 weeks, then dropping it a few days before my holiday.

 

[ChewedSleek]

Weekly Anabolic Load:

Sustanon @ 200mg - 28.57mg Daily Am Injections
Clenbuterol @ 40mcg - Daily AM
Anavar @ 140mg - 10mg Twice Daily AM & PreWorkout
HGH @ 4iu - Nightly
Retatrutide @ 1mg - .5mg Twice a Week PM

Thursday:

Steps: 14.7k

Hydration: 6.5lt

Had to go interstate for work. 3am fasted cardio, followed by 2.5hr drive interstate, work 9hrs, 2.5hr drive home. Long day and it cooked me, pushed leg day for tomorrow.

Fasted Cardio:

25mins Treadmill Walking - Low Intensity

Today:

Steps: 13.5k

Hydration: 6.5lt

Fasted Cardio:

Nil - skipped today for leg day.

Preworkout:

720mg Injectable L-Carnitine
10mg Cialis
10mg Anavar Sublingual
2 x Scoops Night Warrior

Leg Session:

- Hack Squat
4 x 10 reps @ 140kg

- Narrow Smith Squat
2 x 12 reps @ 90kg

- S.S Leg Extension (superset with Adductor Machine)
3 x 12 reps @ 65kg

- S.S Adductor Machine
2 x 14 reps @ 43kg

- Abductor Machine
1 x 24 reps @ 91kg - Full-Stack
1 x 22.5 reps @ 91kg - Full-Stack* failed on .5 rep
1 x 22 reps @ 91kg - Full-Stack

- Lying-Leg Curls
3 x 10 reps @ 37.5kg

Notes:

Legs are fried. Love it.