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Haha I’m Indian bro, I ate beef the first time I came to Australia, legit felt my grandma roll in her grave
I eat anything now, just not too fond of it.
Approved Log Growth phase cycle with Test prop, Tren, Primo, NPP and GH
- Thread starter Donaldpump
- Start date
I eat anything now, just not too fond of it.
Yesterday’s Arms day workout
10 min walk
Reverse grip pull ups - 12/12/12/12
Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)
Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps
Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps
Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps
Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps
Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps
Lying leg raise
4 sets AMRAP
Ab wheel
4 sets 12/12/12/12 reps
Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (ended up at 11769 for the day)
Workout was great, I can push more weight now, lifts are easy, not lifting too heavy. Had a great pump.
For a 6 week workout plan I break it up like this
1st week - 60% rpe
Week 2-3 - 70% rpe
Week 4-6 - all out max effort
breakfast remains the same
Intra workout was 10g EAAs, 5g glutamine, pink salt
Post workout - 3 scoops wpi, 80g hbcd, 10g glutamine
Post workout meal was coconut chicken and rice
3rd meal was the same
Dinner was beef tacos with lettuce and sour cream
Sleep is good, digestion is better after scaling back oil and spices. Will keep it this way for the time being. Appetite is better and can eat more now, not as full after meals. Will bump food up to 3600 next week.
10 min walk
Reverse grip pull ups - 12/12/12/12
Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)
Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps
Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps
Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps
Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps
Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps
Lying leg raise
4 sets AMRAP
Ab wheel
4 sets 12/12/12/12 reps
Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (ended up at 11769 for the day)
Workout was great, I can push more weight now, lifts are easy, not lifting too heavy. Had a great pump.
For a 6 week workout plan I break it up like this
1st week - 60% rpe
Week 2-3 - 70% rpe
Week 4-6 - all out max effort
breakfast remains the same
Intra workout was 10g EAAs, 5g glutamine, pink salt
Post workout - 3 scoops wpi, 80g hbcd, 10g glutamine
Post workout meal was coconut chicken and rice
3rd meal was the same
Dinner was beef tacos with lettuce and sour cream
Sleep is good, digestion is better after scaling back oil and spices. Will keep it this way for the time being. Appetite is better and can eat more now, not as full after meals. Will bump food up to 3600 next week.
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bros i think paprika good too and safe and oregano
bro I'm red indian too. been in texas since earth started 600 years ago. and we eat red meat what the problemHaha I’m Indian bro, I ate beef the first time I came to Australia, legit felt my grandma roll in her grave
I eat anything now, just not too fond of it.
@Donaldpump Arms day look solid bro.......
hahaha learning from the bestDonald Pump i see what u did with that
Hey fam
The last couple days have been busy with work, doesn't help that i have a blocked nose. absolutely hate it. workouts are good, sleep is better, nutrition can definetly be better. Skipped a meal yesterday, had no carbs for my meals today, maybe consider it a low carb day since i didnt do shit today, just lazed around.
yesterday was the first leg day of this phase, went smooth, pushed the ususal weight, was not really into it coz i was pressed for time, had to be at work so rushed through it. I think i need to dedicate more time to legs but at the same time i hate training legs coz they are very weak. Before a leg workout i try and get some blood moving, did 10 minutes of walking and stretched. I do 2 sets of pre exaust leg extention before i start my workout, it helps me connect better.
Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps
Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)
Walking lunges
4*15 kg each hand 12/12/12/12 reps
pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead
Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps
Standing calf raise (no weights)
12/12/12/12 reps
Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps
Rope crunches
5*30 kg 12/12/15/15/15
Hanging leg raises (no weights)
13/10/10/10/8 reps
No cardio yesterday, was running late for work after this.
Step count - 7652
Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine
Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD
The last couple days have been busy with work, doesn't help that i have a blocked nose. absolutely hate it. workouts are good, sleep is better, nutrition can definetly be better. Skipped a meal yesterday, had no carbs for my meals today, maybe consider it a low carb day since i didnt do shit today, just lazed around.
yesterday was the first leg day of this phase, went smooth, pushed the ususal weight, was not really into it coz i was pressed for time, had to be at work so rushed through it. I think i need to dedicate more time to legs but at the same time i hate training legs coz they are very weak. Before a leg workout i try and get some blood moving, did 10 minutes of walking and stretched. I do 2 sets of pre exaust leg extention before i start my workout, it helps me connect better.
Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps
Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)
Walking lunges
4*15 kg each hand 12/12/12/12 reps
pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead
Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps
Standing calf raise (no weights)
12/12/12/12 reps
Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps
Rope crunches
5*30 kg 12/12/15/15/15
Hanging leg raises (no weights)
13/10/10/10/8 reps
No cardio yesterday, was running late for work after this.
Step count - 7652
Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine
Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD
Attachments
Sunday check in
This is the first check in for this phase. Overall it was a ok week, could have been better with food and the blocked nose didnt help. somehow i feel more leaner than last week when i started. Can definetly see noticeable difference in strength, shoulders are definetly looking better. back pumps are insane.
Pinned my gear MWF, apart from pips from primo everything went in smooth. i will start to rotate between delts and glutes now. I hate pinning delts, movement becomes and issue for the next few days or maybe i am doing it wrong.
Stats
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch
As you can see in the pictures, legs need to worked on and lower pecs need more development. This will be the focus for this growth phase.
Today was active rest day, i didnt do anything, was too tired to go to the gym. ate and slept. just finished 45 minutes of cycle as the cardio for the day.
This is the first check in for this phase. Overall it was a ok week, could have been better with food and the blocked nose didnt help. somehow i feel more leaner than last week when i started. Can definetly see noticeable difference in strength, shoulders are definetly looking better. back pumps are insane.
Pinned my gear MWF, apart from pips from primo everything went in smooth. i will start to rotate between delts and glutes now. I hate pinning delts, movement becomes and issue for the next few days or maybe i am doing it wrong.
Stats
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch
As you can see in the pictures, legs need to worked on and lower pecs need more development. This will be the focus for this growth phase.
Today was active rest day, i didnt do anything, was too tired to go to the gym. ate and slept. just finished 45 minutes of cycle as the cardio for the day.
Attachments
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