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Gymjunky96
Member
Afternoon fellow gym rats this is my first ever log I’ll be using this platform kinda like an accountability mirror but also a way to track my own progress. I am currently doing a small recomp before the next cycle to improve insulin sensitive and decrease BF% to maximise the cycle benefits. I am a med student and soon to graduate so I am starting up this log now before the real fun begins. With studies ending soon I will have more free time to enjoy the gym without my cortisol levels being sky high!
Initial cycles aged 26 weighed in at 66kg with approx BF 15-17%. (Was quiet malnourished, had no proper meal plan or protocol around caloric intake) During this period I had 5 years of “powerlifting” experience (take the emphasis around powerlifting with a grain of salt) and tried to not gain size but rather just strength. After switching to more hypertrophy based training I found a lot more enjoyment in the gym again, and quickly discovered how important nutrition was…. With the help of a professional coach giving me some much needed direction on nutritional needs alongside some advice around anabolics the rest was history.
The first 2 cycles I went from the 66kg and I achieved 81kg approx BF 12-15%. Cycle lengths were approx 16 weeks per cycle. (Was considerably lean for 5000 cals, however did a lot of cardio during the bulk)
The compounds utilised were.
Test E, Mast E, Primo and Anavar.
Injection Freq M,W,F
Test 300-400 weekly.
Primo 150 weekly
Mast 150 weekly
Anavar 20mg daily on training days.
The following 3 cycles I included nandrolone (NPP specifically) and have now removed it due to some unfortunate and sudden increases in my hemoglobin and hematocrit due to being quite sensitive to the compound. (Or so I’m theorising as it was the main variable that changed) This resulted in the cycles being cut short to around 10-12 weeks. Mainly leaving me with high BP and a sour taste in my mouth and frustated that I needed to end it early each time.
To further clarify diring my first 2 cycles, my hemo and hemato levels were nowhere remotely close to the same levels before adding NPP.
Fast forward to present day
Age 29
Height 5’9”
Weight 93kg.
Approx BF 15-18%
Current cruise is a total of 90mg of test E weekly. M,W,F Injections.
Introducing 2mg of Reta every 5 days to assist in recomp.
Supplementation/medication (this remains relatively the same pre and post cycle)
Omega 3 4200 + epa/dha 1200/900 daily
NAC 3000mg daily
Ubiquinol 100mg daily
Magnesium glycinate 210mg daily
Cialis 5-10mg eod
Citrus Bergamont 1200mg daily
Telmisartan 80mg daily
Tudca 500mg daily
Nattokinase 6000FU daily
Creatine 10g daily
Zinc Pic 50mg daily
Vitamin D3 + K2 (125 + 100 mcg) daily
Current planned cycle
4 injections weekly to maintain good/concentrated serum levels. (Avoiding large spikes)
Test E 600 weekly (Sassy/Norvex test E)
Mast E 450 weekly (Norvex Mast E)
Tren E 10mg daily (70mg weekly)(Norvex Tren E)
HGH 4 ius nightly.
Retatrutide 2mg every 5 days. (Prymal Reta)
Melanotan I (250mcg) M,W,F (Warbond melanotan)
Caloric this cut before the bulk
2800 cals
Protein approx 220
Carbs approx 300
Fat approx 80
Caloric intake for bulk
4400 calories
Protein 220-280g
Carbs 500-700g
Fat 60-80g
Diet subject to some minor changes (current placeholder) (will remain largely the same)
Ex program subject to some minor changes (current placeholder) (will remain largely the same) - Potential reduction in volume.
Monday
Chest
• Bench press — 3 × 6–10
• Incline press (swap with flat as needed) — 3 × 8–12
• Chest fly — 2–3 × 10–15
• Lower-pec fly — 2–3 × 12–15
Shoulders
• Shoulder press — 3 × 8–12
• Rear-delt face pull — 3 × 12–15
• Lateral raise (cable or DB) — 3 × 12–15
Biceps
• Cable curl — 3 × 8–12
• Preacher curl — 2–3 × 10–12
• Hammer curl — 2–3 × 10–12
Forearms
• Flexors — 2–3 × 12–20
• Extensors — 2–3 × 12–20
[cardio]
Tuesday
Quads
• Hack squat — 3 × 8–12
• Leg extension — 2–3 × 10–15
Calves
• Standing calf raise — 3 × 10–15
Adductors / abductors
• Good girl / bad girl — 2–3 × 12–15 each
Hamstrings
• Seated leg curl — 3 × 8–12
Wednesday
Back
• Lat pulldown — 3 × 8–12
• Chest-supported row — 3 × 8–12
• Close-grip lat pulldown — 2–3 × 10–12
• Bent-over row — 3 × 6–10
• High row (Meadows row interchangeable) — 2–3 × 8–12
Triceps
• Overhead extension — 3 × 8–12
• Single-arm tricep extension or pushdown — 2–3 × 10–15
[cardio]
Thursday
Rest & recovery
Friday
Chest
• Incline press — 3 × 8–12
• Chest press — 3 × 8–12
• Fly — 2–3 × 10–15
• Lower-pec fly — 2–3 × 12–15
Shoulders
• Shoulder press — 3 × 8–12
• Rear-delt face pull — 3 × 12–15
• Lateral raise (cable or DB) — 3 × 12–15
Biceps
• Cable curl — 3 × 8–12
• Preacher curl — 2–3 × 10–12
• Hammer curl — 2–3 × 10–12
Forearms
• Flexors — 2–3 × 12–20
• Extensors — 2–3 × 12–20
[cardio]
Saturday
Back
• Lat pulldown — 3 × 8–12
• Chest-supported row (rotate grips) — 3 × 8–12
• Close-grip lat pulldown — 2–3 × 10–12
• High row — 2–3 × 8–12
Triceps
• Overhead extension — 3 × 8–12
• Single-arm extension — 2–3 × 10–15
• Pushdown — 2–3 × 10–15
Hamstrings
• Seated leg curl — 3 × 8–12
• RDL — 3 × 6–10
• Hip thrust / glute bridge — 2–3 × 8–12
Sunday
Rest & recovery
Cardio usually consists of steps on treadmill and stairmaster.
Current blood pressure readings
Leaner phase
Bulking phase
Kind regards,
Gymjunky96.
Initial cycles aged 26 weighed in at 66kg with approx BF 15-17%. (Was quiet malnourished, had no proper meal plan or protocol around caloric intake) During this period I had 5 years of “powerlifting” experience (take the emphasis around powerlifting with a grain of salt) and tried to not gain size but rather just strength. After switching to more hypertrophy based training I found a lot more enjoyment in the gym again, and quickly discovered how important nutrition was…. With the help of a professional coach giving me some much needed direction on nutritional needs alongside some advice around anabolics the rest was history.
The first 2 cycles I went from the 66kg and I achieved 81kg approx BF 12-15%. Cycle lengths were approx 16 weeks per cycle. (Was considerably lean for 5000 cals, however did a lot of cardio during the bulk)
The compounds utilised were.
Test E, Mast E, Primo and Anavar.
Injection Freq M,W,F
Test 300-400 weekly.
Primo 150 weekly
Mast 150 weekly
Anavar 20mg daily on training days.
The following 3 cycles I included nandrolone (NPP specifically) and have now removed it due to some unfortunate and sudden increases in my hemoglobin and hematocrit due to being quite sensitive to the compound. (Or so I’m theorising as it was the main variable that changed) This resulted in the cycles being cut short to around 10-12 weeks. Mainly leaving me with high BP and a sour taste in my mouth and frustated that I needed to end it early each time.
To further clarify diring my first 2 cycles, my hemo and hemato levels were nowhere remotely close to the same levels before adding NPP.
Fast forward to present day
Age 29
Height 5’9”
Weight 93kg.
Approx BF 15-18%
Current cruise is a total of 90mg of test E weekly. M,W,F Injections.
Introducing 2mg of Reta every 5 days to assist in recomp.
Supplementation/medication (this remains relatively the same pre and post cycle)
Omega 3 4200 + epa/dha 1200/900 daily
NAC 3000mg daily
Ubiquinol 100mg daily
Magnesium glycinate 210mg daily
Cialis 5-10mg eod
Citrus Bergamont 1200mg daily
Telmisartan 80mg daily
Tudca 500mg daily
Nattokinase 6000FU daily
Creatine 10g daily
Zinc Pic 50mg daily
Vitamin D3 + K2 (125 + 100 mcg) daily
Current planned cycle
4 injections weekly to maintain good/concentrated serum levels. (Avoiding large spikes)
Test E 600 weekly (Sassy/Norvex test E)
Mast E 450 weekly (Norvex Mast E)
Tren E 10mg daily (70mg weekly)(Norvex Tren E)
HGH 4 ius nightly.
Retatrutide 2mg every 5 days. (Prymal Reta)
Melanotan I (250mcg) M,W,F (Warbond melanotan)
Caloric this cut before the bulk
2800 cals
Protein approx 220
Carbs approx 300
Fat approx 80
Caloric intake for bulk
4400 calories
Protein 220-280g
Carbs 500-700g
Fat 60-80g
Diet subject to some minor changes (current placeholder) (will remain largely the same)
Ex program subject to some minor changes (current placeholder) (will remain largely the same) - Potential reduction in volume.
Monday
Chest
• Bench press — 3 × 6–10
• Incline press (swap with flat as needed) — 3 × 8–12
• Chest fly — 2–3 × 10–15
• Lower-pec fly — 2–3 × 12–15
Shoulders
• Shoulder press — 3 × 8–12
• Rear-delt face pull — 3 × 12–15
• Lateral raise (cable or DB) — 3 × 12–15
Biceps
• Cable curl — 3 × 8–12
• Preacher curl — 2–3 × 10–12
• Hammer curl — 2–3 × 10–12
Forearms
• Flexors — 2–3 × 12–20
• Extensors — 2–3 × 12–20
[cardio]
Tuesday
Quads
• Hack squat — 3 × 8–12
• Leg extension — 2–3 × 10–15
Calves
• Standing calf raise — 3 × 10–15
Adductors / abductors
• Good girl / bad girl — 2–3 × 12–15 each
Hamstrings
• Seated leg curl — 3 × 8–12
Wednesday
Back
• Lat pulldown — 3 × 8–12
• Chest-supported row — 3 × 8–12
• Close-grip lat pulldown — 2–3 × 10–12
• Bent-over row — 3 × 6–10
• High row (Meadows row interchangeable) — 2–3 × 8–12
Triceps
• Overhead extension — 3 × 8–12
• Single-arm tricep extension or pushdown — 2–3 × 10–15
[cardio]
Thursday
Rest & recovery
Friday
Chest
• Incline press — 3 × 8–12
• Chest press — 3 × 8–12
• Fly — 2–3 × 10–15
• Lower-pec fly — 2–3 × 12–15
Shoulders
• Shoulder press — 3 × 8–12
• Rear-delt face pull — 3 × 12–15
• Lateral raise (cable or DB) — 3 × 12–15
Biceps
• Cable curl — 3 × 8–12
• Preacher curl — 2–3 × 10–12
• Hammer curl — 2–3 × 10–12
Forearms
• Flexors — 2–3 × 12–20
• Extensors — 2–3 × 12–20
[cardio]
Saturday
Back
• Lat pulldown — 3 × 8–12
• Chest-supported row (rotate grips) — 3 × 8–12
• Close-grip lat pulldown — 2–3 × 10–12
• High row — 2–3 × 8–12
Triceps
• Overhead extension — 3 × 8–12
• Single-arm extension — 2–3 × 10–15
• Pushdown — 2–3 × 10–15
Hamstrings
• Seated leg curl — 3 × 8–12
• RDL — 3 × 6–10
• Hip thrust / glute bridge — 2–3 × 8–12
Sunday
Rest & recovery
Cardio usually consists of steps on treadmill and stairmaster.
Current blood pressure readings
Leaner phase
Bulking phase
Kind regards,
Gymjunky96.
