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quads like tom platz bro
Approved Log 2026 Prep, Training, PED, Nutrition for Bodybuilding Show Log
- Thread starter Swcc
- Start date
A+++ The grind never ends.
Morning team
Jumped back up to 109kg this am, mainly due to drinking about 4 litres of
Fluid overnight, was 44 degrees here yesterday!
Slept decently well!
Today is a rest day! I also have an echocardiogram appt booked for midday, guys, dont neglect these checkups, they could save your life! Bodybuilding especially enhanced will always have its risks, so we need to mitigate them as much as we can!
2 rounds of cardio today, right now (3.30am) and another at 11am with abs!
Not much else other than another busy day with clients
Shoutout once again to @Sassy's Pharmaceuticals for the nandrolone and test!
Lets rock it boys!
Jumped back up to 109kg this am, mainly due to drinking about 4 litres of
Fluid overnight, was 44 degrees here yesterday!
Slept decently well!
Today is a rest day! I also have an echocardiogram appt booked for midday, guys, dont neglect these checkups, they could save your life! Bodybuilding especially enhanced will always have its risks, so we need to mitigate them as much as we can!
2 rounds of cardio today, right now (3.30am) and another at 11am with abs!
Not much else other than another busy day with clients
Shoutout once again to @Sassy's Pharmaceuticals for the nandrolone and test!
Lets rock it boys!
@Swcc Awesome work bro!
@Swcc I might have to look into you for coaching, big guy, depending on how this shoulder surgery turns out
Sure bro why not flick me a message now on telegram @swcc95
Morning guys!
107.7kg this morning
Late log entry as i just finished up a 1 hour podcast with @stevesmi
Funnily enough i lost connection because my phone overheated and that was a bit after we were discussing the 44 degree weather here
Keep an eye out for that listen and there will need to be a part 2 as we barely scratched the surface!
Saturday today here i AUS and we are in for an upper session later today!
Morning stairmaster boxed off
23 mins
Then walked my neighbourhood for 20 mins
Meal 1
Then podcast was ON
Now im prepping meals for the day and another walk before my preworkout meal
Aas still at
500mg test e
140mg nandrolone
30mg eq per week
Thanks to @Sassy's Pharmaceuticals
@GENTEXLaboratories proviron in at 25mg a day
Insulin is at
10iu lantus AM
5iu novorapid 3x day
Mito/fat burning stack went in as usual
Upper today
Dual bicep cable curl x2
Dual rope tricep pushdown x2
Nautilus side raise machine x2
Pec fly x2
Nautilus incline x1
Sa nautilus pulldown x3
Machine upper back row x3
Sa db bicep curl x1
Rep range is just by feel, usually 6-15 somewhere around there, heavier for chest and back, lighter for arms/delts
Macros today
400p
550c
35f
Let me know what you guys think of the podcast! And if you wanna see me
Back on!
Heres to another hot day and lets get it gents!
As always reach out to me on telegram for coaching @swcc95
Or pm me here
107.7kg this morning
Late log entry as i just finished up a 1 hour podcast with @stevesmi
Funnily enough i lost connection because my phone overheated and that was a bit after we were discussing the 44 degree weather here
Keep an eye out for that listen and there will need to be a part 2 as we barely scratched the surface!
Saturday today here i AUS and we are in for an upper session later today!
Morning stairmaster boxed off
23 minsThen walked my neighbourhood for 20 mins
Meal 1
Then podcast was ON
Now im prepping meals for the day and another walk before my preworkout meal
Aas still at
500mg test e
140mg nandrolone
30mg eq per week
Thanks to @Sassy's Pharmaceuticals
@GENTEXLaboratories proviron in at 25mg a day
Insulin is at
10iu lantus AM
5iu novorapid 3x day
Mito/fat burning stack went in as usual
Upper today
Dual bicep cable curl x2
Dual rope tricep pushdown x2
Nautilus side raise machine x2
Pec fly x2
Nautilus incline x1
Sa nautilus pulldown x3
Machine upper back row x3
Sa db bicep curl x1
Rep range is just by feel, usually 6-15 somewhere around there, heavier for chest and back, lighter for arms/delts
Macros today
400p
550c
35f
Let me know what you guys think of the podcast! And if you wanna see me
Back on!
Heres to another hot day and lets get it gents!
As always reach out to me on telegram for coaching @swcc95
Or pm me here
Attachments
power size! aussies taking overMorning guys!
107.7kg this morning
Late log entry as i just finished up a 1 hour podcast with @stevesmi
Funnily enough i lost connection because my phone overheated and that was a bit after we were discussing the 44 degree weather here
Keep an eye out for that listen and there will need to be a part 2 as we barely scratched the surface!
Saturday today here i AUS and we are in for an upper session later today!
Morning stairmaster boxed off
Then walked my neighbourhood for 20 mins
Meal 1
Then podcast was ON
Now im prepping meals for the day and another walk before my preworkout meal
Aas still at
500mg test e
140mg nandrolone
30mg eq per week
Thanks to @Sassy's Pharmaceuticals
@GENTEXLaboratories proviron in at 25mg a day
Insulin is at
10iu lantus AM
5iu novorapid 3x day
Mito/fat burning stack went in as usual
Upper today
Dual bicep cable curl x2
Dual rope tricep pushdown x2
Nautilus side raise machine x2
Pec fly x2
Nautilus incline x1
Sa nautilus pulldown x3
Machine upper back row x3
Sa db bicep curl x1
Rep range is just by feel, usually 6-15 somewhere around there, heavier for chest and back, lighter for arms/delts
Macros today
400p
550c
35f
Let me know what you guys think of the podcast! And if you wanna see me
Back on!
Heres to another hot day and lets get it gents!
As always reach out to me on telegram for coaching @swcc95
Or pm me here
Morning crew!
Wicked sleep lastnight, i know when i sleep well it means im gonna have an awesome training session and my body is going to feel incredible
I also want to note that i managed a 1 hour nap after i trained yesterday, my secret to good sleep and relaxing after training is to not use stimulants. I feel like way too many guys now are sucking down pre workouts and monsters to the point where 1. They dont do anything for you energy wise anymore anyway and 2. Its secerely affecting your ability to get into a parasympathetic state post training and even when you go to sleep, im more of a pump formula guy
My preworkout ritual consists of maximing bloodflow through dietary and supplementary protocols
Beetroot and tomato in my preworkout meal for nitrates, nitrates = NO production
Pomegranite juice in my preworkout drink along with a solid pump/focus pre, pom juice extends NOs active life
I also make sure to have 4-5 litres in atleast before i train and my 2 meals prior to training are heavily salted with lite salt (potassium/sodium blend) and lastly i also make sure to take extra magnesium and taurine with each meal
This is a sure fire way to get sickly pumps! Alongside some carbs and novorapid ofcourse!
The caffiene and stims you guys take actually vasoconstrict, renderring alot of pump formulas you use somewhat useless, 400mg caffiene preworkout is a great way to diminish pump
And no, pump isnt everything, we know scientifically the pump is just a by product of good training, but you cant tell me you dont feel better stretches and contractions when a muscle is full of blood
Food for thought guys! I have all my clients on specific pre and intra workout protocols to maximise endurance and bloodflow, not being cracked out on stims, if you need bloody meth to train and lift some weights maybe this aint for you
Legs today!
As usual just out doing my morning steps after the stairmill
Mito stack and burners all went in at 2am when i went for a piss, then on the stairs at 3am sharp after hydrating
Bodyweight 108.2kg this morning
Legs will go
Adductor x2 10-12 reps (leg width from the front)
Seated ham x2 8-10 reps (best ham exercise there is)
Quad extension x2 12-15 reps (need to go lighter on these otherwise my knees hurt)
Single leg legpress x2 8-10 reps (i can really load this up, benefit to single leg is the extra glute you can get from letting your leg move outside your torso)
Hack squat 1 set 10-15 reps, (again, lighter otherwise my knees will be a wreck)
Single leg lying ham x2 8-12 reps (single leg feels amazing for anyone here who hasnt tried)
Cable loaded back extension x1 12-15 (awesome way to finish the hams and glutes off)
Calve press x3 6-10 (load these fuckers heavy and hold the stretch)
Shoutout to @Sassy's Pharmaceuticals for my daily shots of aas
@GENTEXLaboratories for the proviron
@HeliosLabs for the mito stack
Lets win the day guys!
Wicked sleep lastnight, i know when i sleep well it means im gonna have an awesome training session and my body is going to feel incredible
I also want to note that i managed a 1 hour nap after i trained yesterday, my secret to good sleep and relaxing after training is to not use stimulants. I feel like way too many guys now are sucking down pre workouts and monsters to the point where 1. They dont do anything for you energy wise anymore anyway and 2. Its secerely affecting your ability to get into a parasympathetic state post training and even when you go to sleep, im more of a pump formula guy
My preworkout ritual consists of maximing bloodflow through dietary and supplementary protocols
Beetroot and tomato in my preworkout meal for nitrates, nitrates = NO production
Pomegranite juice in my preworkout drink along with a solid pump/focus pre, pom juice extends NOs active life
I also make sure to have 4-5 litres in atleast before i train and my 2 meals prior to training are heavily salted with lite salt (potassium/sodium blend) and lastly i also make sure to take extra magnesium and taurine with each meal
This is a sure fire way to get sickly pumps! Alongside some carbs and novorapid ofcourse!
The caffiene and stims you guys take actually vasoconstrict, renderring alot of pump formulas you use somewhat useless, 400mg caffiene preworkout is a great way to diminish pump
And no, pump isnt everything, we know scientifically the pump is just a by product of good training, but you cant tell me you dont feel better stretches and contractions when a muscle is full of blood
Food for thought guys! I have all my clients on specific pre and intra workout protocols to maximise endurance and bloodflow, not being cracked out on stims, if you need bloody meth to train and lift some weights maybe this aint for you
Legs today!
As usual just out doing my morning steps after the stairmill
Mito stack and burners all went in at 2am when i went for a piss, then on the stairs at 3am sharp after hydrating
Bodyweight 108.2kg this morning
Legs will go
Adductor x2 10-12 reps (leg width from the front)
Seated ham x2 8-10 reps (best ham exercise there is)
Quad extension x2 12-15 reps (need to go lighter on these otherwise my knees hurt)
Single leg legpress x2 8-10 reps (i can really load this up, benefit to single leg is the extra glute you can get from letting your leg move outside your torso)
Hack squat 1 set 10-15 reps, (again, lighter otherwise my knees will be a wreck)
Single leg lying ham x2 8-12 reps (single leg feels amazing for anyone here who hasnt tried)
Cable loaded back extension x1 12-15 (awesome way to finish the hams and glutes off)
Calve press x3 6-10 (load these fuckers heavy and hold the stretch)
Shoutout to @Sassy's Pharmaceuticals for my daily shots of aas
@GENTEXLaboratories for the proviron
@HeliosLabs for the mito stack
Lets win the day guys!
give this man a 2nd pro card!Morning crew!
Wicked sleep lastnight, i know when i sleep well it means im gonna have an awesome training session and my body is going to feel incredible
I also want to note that i managed a 1 hour nap after i trained yesterday, my secret to good sleep and relaxing after training is to not use stimulants. I feel like way too many guys now are sucking down pre workouts and monsters to the point where 1. They dont do anything for you energy wise anymore anyway and 2. Its secerely affecting your ability to get into a parasympathetic state post training and even when you go to sleep, im more of a pump formula guy
My preworkout ritual consists of maximing bloodflow through dietary and supplementary protocols
Beetroot and tomato in my preworkout meal for nitrates, nitrates = NO production
Pomegranite juice in my preworkout drink along with a solid pump/focus pre, pom juice extends NOs active life
I also make sure to have 4-5 litres in atleast before i train and my 2 meals prior to training are heavily salted with lite salt (potassium/sodium blend) and lastly i also make sure to take extra magnesium and taurine with each meal
This is a sure fire way to get sickly pumps! Alongside some carbs and novorapid ofcourse!
The caffiene and stims you guys take actually vasoconstrict, renderring alot of pump formulas you use somewhat useless, 400mg caffiene preworkout is a great way to diminish pump
And no, pump isnt everything, we know scientifically the pump is just a by product of good training, but you cant tell me you dont feel better stretches and contractions when a muscle is full of blood
Food for thought guys! I have all my clients on specific pre and intra workout protocols to maximise endurance and bloodflow, not being cracked out on stims, if you need bloody meth to train and lift some weights maybe this aint for you
Legs today!
As usual just out doing my morning steps after the stairmill
Mito stack and burners all went in at 2am when i went for a piss, then on the stairs at 3am sharp after hydrating
Bodyweight 108.2kg this morning
Legs will go
Adductor x2 10-12 reps (leg width from the front)
Seated ham x2 8-10 reps (best ham exercise there is)
Quad extension x2 12-15 reps (need to go lighter on these otherwise my knees hurt)
Single leg legpress x2 8-10 reps (i can really load this up, benefit to single leg is the extra glute you can get from letting your leg move outside your torso)
Hack squat 1 set 10-15 reps, (again, lighter otherwise my knees will be a wreck)
Single leg lying ham x2 8-12 reps (single leg feels amazing for anyone here who hasnt tried)
Cable loaded back extension x1 12-15 (awesome way to finish the hams and glutes off)
Calve press x3 6-10 (load these fuckers heavy and hold the stretch)
Shoutout to @Sassy's Pharmaceuticals for my daily shots of aas
@GENTEXLaboratories for the proviron
@HeliosLabs for the mito stack
Lets win the day guys!
Holy moly you huge dude
Whilst i have some time this afternoon between checkins i wamt to explain something informative to you all so that you can 1. Benefit from the free knowledge and 2. Perhaps see the value in taking the leap and hiring someone to take over your nutrition/training and PED/supplement protocols
Firstly im going to start by giving this little write up a heading
WHY YOU ARENT GROWING PT1
(Part 2 to come at a later stage)
First part is going to cover training, which is my favourite topic to talk about
You are wondering why you arent growing despite training "hard" eating good and taking PEDs
One answer could be your lack of being data driven, what does this mean?
Lets say we want to make an f1 car gain a quater of a second speed on a lap of a circuit, how are we going to know we are tightening the right screws or changing the right fuel ratios if we dont have a metric to track? Aka tracking the lap time then adjusting rinse repeat
As a bodybuilder what is our data???
OUR PERFORMANCE
There is no way around it, over time you HAVE to perform better inside the gym in the form of weight/rep progressions, this doesnt mean EVERY session has to be progressed via numbers, but over time if you zoom out you should be gaining strength, in the form of more reps or load, keeping in mind, tightening up technique is a form of progression, slowing down eccentrics too etc
Now, what do we do when our "performance" stalls? Well, we need to adress the low hanging fruits first and foremost, is the exercise stale? (Maybe youve been running the same movement for 6 months and its time for a swap) maybe your number of working sets is too high? Pull them back a bit, maybe your technique has gone to the backseat because youve been focussing so much on load/rep progression the target muscle is now stimulated LESS therefore the adaptations arent taking place (reset the logbook)
As you can see the are many factors to take into consideration, even nutrition, sleep and hydration all play a part, now what if we try all that and were still stuck? Maybe its time for a PED Progression, or maybe its time to cruise and diet to reset insulin sensitivity if youre fat
Its very multi factoral, this my friends is where a good coach comes into play, they save you the mental fuckery figuring this out, saving you WEEKS of non progression, an example with my own client recently, he was in week 3 of a block and out of nowhere hit a wall and felt like ass
I pulled his training volume in half the first week and then back to 3/4 of what he WAS doing, and voila, gym sessions became productive again
Another scenario, a client of mine was smashing it for 4 months on the same program, same ped load and same diet, again we finally hit a wall, he was on low mgs rekative to past courses, we upped food by 50c per day, added another 300mg weekly anabolics and lowered his step count by 1000 steps, boom another 10 weeks of gaining and he put on another 4kg of QUALITY tissue, looking bigger and leaner
So as you can see, the value in a coach is unmeasurably positive, for some pocket change per week you save MONTHS of fuckery, GOOD coaches are plenty, but GREAT coaches are few and far between, great ones can solve your stall in a week or two
Even when cruising, all my clients progress due to the fact i know how to manipulate training volume and output/input to facilitate the new environment
Closing on this post i want to remind you alk that, im not a know it all, i still learn every single day, but god i LOVE this shit and i LOVE seeing my guys progress as much as myself, get a coach who gives a shit. Wether thats me or someone else, get someone you trust and mesh with, and more impirtantly who has been there done that and is in the trenches with you
Team SWCC
Firstly im going to start by giving this little write up a heading
WHY YOU ARENT GROWING PT1
(Part 2 to come at a later stage)
First part is going to cover training, which is my favourite topic to talk about
You are wondering why you arent growing despite training "hard" eating good and taking PEDs
One answer could be your lack of being data driven, what does this mean?
Lets say we want to make an f1 car gain a quater of a second speed on a lap of a circuit, how are we going to know we are tightening the right screws or changing the right fuel ratios if we dont have a metric to track? Aka tracking the lap time then adjusting rinse repeat
As a bodybuilder what is our data???
OUR PERFORMANCE
There is no way around it, over time you HAVE to perform better inside the gym in the form of weight/rep progressions, this doesnt mean EVERY session has to be progressed via numbers, but over time if you zoom out you should be gaining strength, in the form of more reps or load, keeping in mind, tightening up technique is a form of progression, slowing down eccentrics too etc
Now, what do we do when our "performance" stalls? Well, we need to adress the low hanging fruits first and foremost, is the exercise stale? (Maybe youve been running the same movement for 6 months and its time for a swap) maybe your number of working sets is too high? Pull them back a bit, maybe your technique has gone to the backseat because youve been focussing so much on load/rep progression the target muscle is now stimulated LESS therefore the adaptations arent taking place (reset the logbook)
As you can see the are many factors to take into consideration, even nutrition, sleep and hydration all play a part, now what if we try all that and were still stuck? Maybe its time for a PED Progression, or maybe its time to cruise and diet to reset insulin sensitivity if youre fat
Its very multi factoral, this my friends is where a good coach comes into play, they save you the mental fuckery figuring this out, saving you WEEKS of non progression, an example with my own client recently, he was in week 3 of a block and out of nowhere hit a wall and felt like ass
I pulled his training volume in half the first week and then back to 3/4 of what he WAS doing, and voila, gym sessions became productive again
Another scenario, a client of mine was smashing it for 4 months on the same program, same ped load and same diet, again we finally hit a wall, he was on low mgs rekative to past courses, we upped food by 50c per day, added another 300mg weekly anabolics and lowered his step count by 1000 steps, boom another 10 weeks of gaining and he put on another 4kg of QUALITY tissue, looking bigger and leaner
So as you can see, the value in a coach is unmeasurably positive, for some pocket change per week you save MONTHS of fuckery, GOOD coaches are plenty, but GREAT coaches are few and far between, great ones can solve your stall in a week or two
Even when cruising, all my clients progress due to the fact i know how to manipulate training volume and output/input to facilitate the new environment
Closing on this post i want to remind you alk that, im not a know it all, i still learn every single day, but god i LOVE this shit and i LOVE seeing my guys progress as much as myself, get a coach who gives a shit. Wether thats me or someone else, get someone you trust and mesh with, and more impirtantly who has been there done that and is in the trenches with you
Team SWCC
Attachments
Pop a back shot too buddy!
@Swcc you look fantastic man. It was awesome having you on the podcast once again. I think a lot of people can learn a lot from the episode.
The pictures look fantastic. Keep up the good work. The upper body and posing look to be on point. @Swcc
Bros, the adductor and the seated hamstring are definitely looking good. @Swcc you're not gonna go wrong with the hack squats and single-leg lying hamstrings either. That's good to hit both sides of the leg. You know what you're doing.Morning crew!
Wicked sleep lastnight, i know when i sleep well it means im gonna have an awesome training session and my body is going to feel incredible
I also want to note that i managed a 1 hour nap after i trained yesterday, my secret to good sleep and relaxing after training is to not use stimulants. I feel like way too many guys now are sucking down pre workouts and monsters to the point where 1. They dont do anything for you energy wise anymore anyway and 2. Its secerely affecting your ability to get into a parasympathetic state post training and even when you go to sleep, im more of a pump formula guy
My preworkout ritual consists of maximing bloodflow through dietary and supplementary protocols
Beetroot and tomato in my preworkout meal for nitrates, nitrates = NO production
Pomegranite juice in my preworkout drink along with a solid pump/focus pre, pom juice extends NOs active life
I also make sure to have 4-5 litres in atleast before i train and my 2 meals prior to training are heavily salted with lite salt (potassium/sodium blend) and lastly i also make sure to take extra magnesium and taurine with each meal
This is a sure fire way to get sickly pumps! Alongside some carbs and novorapid ofcourse!
The caffiene and stims you guys take actually vasoconstrict, renderring alot of pump formulas you use somewhat useless, 400mg caffiene preworkout is a great way to diminish pump
And no, pump isnt everything, we know scientifically the pump is just a by product of good training, but you cant tell me you dont feel better stretches and contractions when a muscle is full of blood
Food for thought guys! I have all my clients on specific pre and intra workout protocols to maximise endurance and bloodflow, not being cracked out on stims, if you need bloody meth to train and lift some weights maybe this aint for you
Legs today!
As usual just out doing my morning steps after the stairmill
Mito stack and burners all went in at 2am when i went for a piss, then on the stairs at 3am sharp after hydrating
Bodyweight 108.2kg this morning
Legs will go
Adductor x2 10-12 reps (leg width from the front)
Seated ham x2 8-10 reps (best ham exercise there is)
Quad extension x2 12-15 reps (need to go lighter on these otherwise my knees hurt)
Single leg legpress x2 8-10 reps (i can really load this up, benefit to single leg is the extra glute you can get from letting your leg move outside your torso)
Hack squat 1 set 10-15 reps, (again, lighter otherwise my knees will be a wreck)
Single leg lying ham x2 8-12 reps (single leg feels amazing for anyone here who hasnt tried)
Cable loaded back extension x1 12-15 (awesome way to finish the hams and glutes off)
Calve press x3 6-10 (load these fuckers heavy and hold the stretch)
Shoutout to @Sassy's Pharmaceuticals for my daily shots of aas
@GENTEXLaboratories for the proviron
@HeliosLabs for the mito stack
Lets win the day guys!
@Swcc you look like an absolute beast in these pictures. You are huge and muscular. It's hard to believe such a person can exist with that type of size.
Really good layout of the way you treat your pre-workout. I never even thought of pomegranate juice. Do you make it fresh or do you buy it from the store? I'm gonna have to start buying them. They sell them in my grocery store this time a year. @Swcc
Morning crew!
Wicked sleep lastnight, i know when i sleep well it means im gonna have an awesome training session and my body is going to feel incredible
I also want to note that i managed a 1 hour nap after i trained yesterday, my secret to good sleep and relaxing after training is to not use stimulants. I feel like way too many guys now are sucking down pre workouts and monsters to the point where 1. They dont do anything for you energy wise anymore anyway and 2. Its secerely affecting your ability to get into a parasympathetic state post training and even when you go to sleep, im more of a pump formula guy
My preworkout ritual consists of maximing bloodflow through dietary and supplementary protocols
Beetroot and tomato in my preworkout meal for nitrates, nitrates = NO production
Pomegranite juice in my preworkout drink along with a solid pump/focus pre, pom juice extends NOs active life
I also make sure to have 4-5 litres in atleast before i train and my 2 meals prior to training are heavily salted with lite salt (potassium/sodium blend) and lastly i also make sure to take extra magnesium and taurine with each meal
This is a sure fire way to get sickly pumps! Alongside some carbs and novorapid ofcourse!
The caffiene and stims you guys take actually vasoconstrict, renderring alot of pump formulas you use somewhat useless, 400mg caffiene preworkout is a great way to diminish pump
And no, pump isnt everything, we know scientifically the pump is just a by product of good training, but you cant tell me you dont feel better stretches and contractions when a muscle is full of blood
Food for thought guys! I have all my clients on specific pre and intra workout protocols to maximise endurance and bloodflow, not being cracked out on stims, if you need bloody meth to train and lift some weights maybe this aint for you
Legs today!
As usual just out doing my morning steps after the stairmill
Mito stack and burners all went in at 2am when i went for a piss, then on the stairs at 3am sharp after hydrating
Bodyweight 108.2kg this morning
Legs will go
Adductor x2 10-12 reps (leg width from the front)
Seated ham x2 8-10 reps (best ham exercise there is)
Quad extension x2 12-15 reps (need to go lighter on these otherwise my knees hurt)
Single leg legpress x2 8-10 reps (i can really load this up, benefit to single leg is the extra glute you can get from letting your leg move outside your torso)
Hack squat 1 set 10-15 reps, (again, lighter otherwise my knees will be a wreck)
Single leg lying ham x2 8-12 reps (single leg feels amazing for anyone here who hasnt tried)
Cable loaded back extension x1 12-15 (awesome way to finish the hams and glutes off)
Calve press x3 6-10 (load these fuckers heavy and hold the stretch)
Shoutout to @Sassy's Pharmaceuticals for my daily shots of aas
@GENTEXLaboratories for the proviron
@HeliosLabs for the mito stack
Lets win the day guys!
Evening gents
Late log update today but my usual free phone time on cardio at 3am this morning was spent on the phone to a new client onboarding him for season A prep! Hes gonna look wild when im done with him in 14 weeks
Like ive mentioned im a busy guy so these log updates can be difficult to keep up with daily but im determined to not miss a single day! So here i am between client checkins smashing out this for you
Bodyweight this morning 108.1kg
Anabolics are definately building as my phyisique is just growing before my eyes, i love nandrolone when someone and myself is lean, it just makes you full as fuck without the water subq, testament to staying lean guys, dont use "wet" compounds when your a fat kunt lol
Today was super busy as mentioned, stairmaster at 3am, i wake at 2am to piss and take my
@HeliosLabs
Mots c
Slupp
Cardarine
Carnitine
Nad
Mirabegron
Albuterol
Yohimbine
@Sassy's Pharmaceuticals test e and nandrolone
@GENTEXLaboratories proviron
Will be adding in ghkcu as of tonight also for skin/hair
Then i go back to sleep for 45 mins and when i wake im raring to go
Ive been off stimulants in the morning but soon im going to add a black coffee and clenbuterol in pre cardio to crank a little harder, i wanna get a couple kilos fat off and be peeled at 8-9 weeks out then just feed into the show by carb cycling, best way to grow into a show, especially as i add the fun drugs like tren in at a low dose i should see some cool shit happen
My biggest joy im looking forward too is when i throw winny and mast in and get my e2 a bit lower and realllly see my body get that shrink wrap look
Anyways cardio was smashed on this fine rest day
Then did another 20 mins stairs at 7.30am
After my sauna, then started cranking out work for the day
If youre interested in working with me dm me! Im taking more guys on currently! Competitors and non competitors, male and female
Now the days is winding down im abled to relax a bit as client checkins are done for the most part, im just adjusting a few diets here and there and chatting with my team (i talk to them daily)
Managed a 30 min nap today also after meal 3 which was a life saver
See you all tommorow for push!
Pic of meal 3
Late log update today but my usual free phone time on cardio at 3am this morning was spent on the phone to a new client onboarding him for season A prep! Hes gonna look wild when im done with him in 14 weeks
Like ive mentioned im a busy guy so these log updates can be difficult to keep up with daily but im determined to not miss a single day! So here i am between client checkins smashing out this for you
Bodyweight this morning 108.1kg
Anabolics are definately building as my phyisique is just growing before my eyes, i love nandrolone when someone and myself is lean, it just makes you full as fuck without the water subq, testament to staying lean guys, dont use "wet" compounds when your a fat kunt lol
Today was super busy as mentioned, stairmaster at 3am, i wake at 2am to piss and take my
@HeliosLabs
Mots c
Slupp
Cardarine
Carnitine
Nad
Mirabegron
Albuterol
Yohimbine
@Sassy's Pharmaceuticals test e and nandrolone
@GENTEXLaboratories proviron
Will be adding in ghkcu as of tonight also for skin/hair
Then i go back to sleep for 45 mins and when i wake im raring to go
Ive been off stimulants in the morning but soon im going to add a black coffee and clenbuterol in pre cardio to crank a little harder, i wanna get a couple kilos fat off and be peeled at 8-9 weeks out then just feed into the show by carb cycling, best way to grow into a show, especially as i add the fun drugs like tren in at a low dose i should see some cool shit happen
My biggest joy im looking forward too is when i throw winny and mast in and get my e2 a bit lower and realllly see my body get that shrink wrap look
Anyways cardio was smashed on this fine rest day
Then did another 20 mins stairs at 7.30am
After my sauna, then started cranking out work for the day
If youre interested in working with me dm me! Im taking more guys on currently! Competitors and non competitors, male and female
Now the days is winding down im abled to relax a bit as client checkins are done for the most part, im just adjusting a few diets here and there and chatting with my team (i talk to them daily)
Managed a 30 min nap today also after meal 3 which was a life saver
See you all tommorow for push!
Pic of meal 3
Attachments
Alright guys part 2
WHY YOU ARENT GROWING
So, continuing on from my part 1 informative post, i want to touch on nutrition and supplementation
Here is where i see guys/clients make the most mistakes, and that is in 1. Calorie balance, 2. Carbohydrate timing 3. Macronutrient balance 4. Hydration and lastly 5. Vitamin/mineral/supps
1. calorie balance
The mistake i see with guys trying to change their body composition is their alotted calorie amount, gone are the days where gaining 1-2 lbs or 1/2 - 1kg a week is reccomended, generally, especially once pharma has stabilised and therefore bodyweight shifts arent skewed by pharma, i want my guys gaining 1-2% bodyweight per MONTH
This equates usually to about 250 grams to 500 grams a week on average
Getting heavier much quicker than this means getting fat, getting fat means cutting gaining phases short, cutting gaining phases short means less time progressing and more time spent losing fat, which is a waste of time
So calorie intake must reflect this, i prefer to have training day and non training day diet setups so you have the calories when you need them, and pull back when you dont
That leads into point 2
Carbohydrate timing
Now when you have a rest day, you still need energy and carbs, but theres no point in having a shitload of carbs when you arent training and burning up glucose/glycogen
The answer is to have a higher carb and calorie intake on training days and less on rest, this will ensure more nutrients are allocated to muscle tissue and less to adipose
In terms of carbohydrate timing i like to front load carbs towarda the start of the day and taper down after training into the night ideally, with most carbs being meal 1, pre intra and post
The reason meal 1 is because i want my guys doing fasted cardio which sets you up for major glucose uptake in meal 1 when youve broken the fast, so carbs here are a no brainer, then, quick digesting carbs preworkout, some carbs intra, and fast digesting carbs post workout, outside of that have your fats and lower carbs
Eg soneone eating 500 carbs id do
100 meal 1
125 pre
50 intra
125 post
Then the last 100 split last 2 or 3 meals or meals that arent pre and post
This will ensure maximum energy when training, and optimised absorption post creating an anabolic environment
3. Macronutrient balance
STOP EATING FAT!!!
no not all together HOWEVER past essential fats as an enhanced user, fats do sweet fa for us except sit there easily stored as fat, so aim to keep fats 30-60g day max and minimise saturated fats as they ruin insulin sensitivity and store easiest as adipose
Moderate to high protein 2.5-3.5g per kg (lower if digestion cant handle it or foods high, higher if the opposite)
4. HYDRATION
A dehydrated muscle is a weaker muscle, training is our stimulus for growth, so we need to take our training performance seriously, and to perform well you MUST be hydrated, i like my guys to have 3-4 litres in before training atleast, with atleast 3g of sodium and 3g potassium in, alongside supplementing with magnesium and some hydrating/bloodflow supplements
Which leads me to
SUPPS
You should be supplementing with at a minimum
Magnesium (1000mg elemental a day)
D3 (most peoples 25/hydroxy levels are low
K2
Fish oil 8-10 grams a day (efas)
Creatine (im a fan of high dose creatine around 20-30g a day)
Nattokinase (great for cardiac health)
Vitamin e and c
Then a good preworkout pump formula and cialis with your diet including nitrates like tomato and betroot will yield wicked pumps
Avoid caffiene close to the session (unless its legs lol) to avoid vasoconstriction
Thanks guys
There will be a part 3 coming if i have time this week
As always, if you wanna take youre shit to the next level with TEAM SWCC, dm me!
Im always open to chat
WHY YOU ARENT GROWING
So, continuing on from my part 1 informative post, i want to touch on nutrition and supplementation
Here is where i see guys/clients make the most mistakes, and that is in 1. Calorie balance, 2. Carbohydrate timing 3. Macronutrient balance 4. Hydration and lastly 5. Vitamin/mineral/supps
1. calorie balance
The mistake i see with guys trying to change their body composition is their alotted calorie amount, gone are the days where gaining 1-2 lbs or 1/2 - 1kg a week is reccomended, generally, especially once pharma has stabilised and therefore bodyweight shifts arent skewed by pharma, i want my guys gaining 1-2% bodyweight per MONTH
This equates usually to about 250 grams to 500 grams a week on average
Getting heavier much quicker than this means getting fat, getting fat means cutting gaining phases short, cutting gaining phases short means less time progressing and more time spent losing fat, which is a waste of time
So calorie intake must reflect this, i prefer to have training day and non training day diet setups so you have the calories when you need them, and pull back when you dont
That leads into point 2
Carbohydrate timing
Now when you have a rest day, you still need energy and carbs, but theres no point in having a shitload of carbs when you arent training and burning up glucose/glycogen
The answer is to have a higher carb and calorie intake on training days and less on rest, this will ensure more nutrients are allocated to muscle tissue and less to adipose
In terms of carbohydrate timing i like to front load carbs towarda the start of the day and taper down after training into the night ideally, with most carbs being meal 1, pre intra and post
The reason meal 1 is because i want my guys doing fasted cardio which sets you up for major glucose uptake in meal 1 when youve broken the fast, so carbs here are a no brainer, then, quick digesting carbs preworkout, some carbs intra, and fast digesting carbs post workout, outside of that have your fats and lower carbs
Eg soneone eating 500 carbs id do
100 meal 1
125 pre
50 intra
125 post
Then the last 100 split last 2 or 3 meals or meals that arent pre and post
This will ensure maximum energy when training, and optimised absorption post creating an anabolic environment
3. Macronutrient balance
STOP EATING FAT!!!
no not all together HOWEVER past essential fats as an enhanced user, fats do sweet fa for us except sit there easily stored as fat, so aim to keep fats 30-60g day max and minimise saturated fats as they ruin insulin sensitivity and store easiest as adipose
Moderate to high protein 2.5-3.5g per kg (lower if digestion cant handle it or foods high, higher if the opposite)
4. HYDRATION
A dehydrated muscle is a weaker muscle, training is our stimulus for growth, so we need to take our training performance seriously, and to perform well you MUST be hydrated, i like my guys to have 3-4 litres in before training atleast, with atleast 3g of sodium and 3g potassium in, alongside supplementing with magnesium and some hydrating/bloodflow supplements
Which leads me to
SUPPS
You should be supplementing with at a minimum
Magnesium (1000mg elemental a day)
D3 (most peoples 25/hydroxy levels are low
K2
Fish oil 8-10 grams a day (efas)
Creatine (im a fan of high dose creatine around 20-30g a day)
Nattokinase (great for cardiac health)
Vitamin e and c
Then a good preworkout pump formula and cialis with your diet including nitrates like tomato and betroot will yield wicked pumps
Avoid caffiene close to the session (unless its legs lol) to avoid vasoconstriction
Thanks guys
There will be a part 3 coming if i have time this week
As always, if you wanna take youre shit to the next level with TEAM SWCC, dm me!
Im always open to chat
@Swcc I like the preworkout routine man. Cialis was a game changer when. I started using itAlright guys part 2
WHY YOU ARENT GROWING
So, continuing on from my part 1 informative post, i want to touch on nutrition and supplementation
Here is where i see guys/clients make the most mistakes, and that is in 1. Calorie balance, 2. Carbohydrate timing 3. Macronutrient balance 4. Hydration and lastly 5. Vitamin/mineral/supps
1. calorie balance
The mistake i see with guys trying to change their body composition is their alotted calorie amount, gone are the days where gaining 1-2 lbs or 1/2 - 1kg a week is reccomended, generally, especially once pharma has stabilised and therefore bodyweight shifts arent skewed by pharma, i want my guys gaining 1-2% bodyweight per MONTH
This equates usually to about 250 grams to 500 grams a week on average
Getting heavier much quicker than this means getting fat, getting fat means cutting gaining phases short, cutting gaining phases short means less time progressing and more time spent losing fat, which is a waste of time
So calorie intake must reflect this, i prefer to have training day and non training day diet setups so you have the calories when you need them, and pull back when you dont
That leads into point 2
Carbohydrate timing
Now when you have a rest day, you still need energy and carbs, but theres no point in having a shitload of carbs when you arent training and burning up glucose/glycogen
The answer is to have a higher carb and calorie intake on training days and less on rest, this will ensure more nutrients are allocated to muscle tissue and less to adipose
In terms of carbohydrate timing i like to front load carbs towarda the start of the day and taper down after training into the night ideally, with most carbs being meal 1, pre intra and post
The reason meal 1 is because i want my guys doing fasted cardio which sets you up for major glucose uptake in meal 1 when youve broken the fast, so carbs here are a no brainer, then, quick digesting carbs preworkout, some carbs intra, and fast digesting carbs post workout, outside of that have your fats and lower carbs
Eg soneone eating 500 carbs id do
100 meal 1
125 pre
50 intra
125 post
Then the last 100 split last 2 or 3 meals or meals that arent pre and post
This will ensure maximum energy when training, and optimised absorption post creating an anabolic environment
3. Macronutrient balance
STOP EATING FAT!!!
no not all together HOWEVER past essential fats as an enhanced user, fats do sweet fa for us except sit there easily stored as fat, so aim to keep fats 30-60g day max and minimise saturated fats as they ruin insulin sensitivity and store easiest as adipose
Moderate to high protein 2.5-3.5g per kg (lower if digestion cant handle it or foods high, higher if the opposite)
4. HYDRATION
A dehydrated muscle is a weaker muscle, training is our stimulus for growth, so we need to take our training performance seriously, and to perform well you MUST be hydrated, i like my guys to have 3-4 litres in before training atleast, with atleast 3g of sodium and 3g potassium in, alongside supplementing with magnesium and some hydrating/bloodflow supplements
Which leads me to
SUPPS
You should be supplementing with at a minimum
Magnesium (1000mg elemental a day)
D3 (most peoples 25/hydroxy levels are low
K2
Fish oil 8-10 grams a day (efas)
Creatine (im a fan of high dose creatine around 20-30g a day)
Nattokinase (great for cardiac health)
Vitamin e and c
Then a good preworkout pump formula and cialis with your diet including nitrates like tomato and betroot will yield wicked pumps
Avoid caffiene close to the session (unless its legs lol) to avoid vasoconstriction
Thanks guys
There will be a part 3 coming if i have time this week
As always, if you wanna take youre shit to the next level with TEAM SWCC, dm me!
Im always open to chat
Morning team, another great sleep
107.1kg this AM
Today is push! Really enjoying being back on a 7 day synced split!
Push will go as follows
Sa side raise cable x2
Nautilus chest press x2
Dip x2
Cable fly x2
Lying y raise x3
Oh tricep ext x3
Simple and effective!
Training day food
400p
550c
35f
As you guys see my day never changes
Cardio atm at 3am then out for steps on the street
Less than 13 weeks out
Now means time to work!
A change will happen to my aas intake in a week or two with the addition of clen and a bump in test
Thanks to @Sassy's Pharmaceuticals for the oils
@GENTEXLaboratories for the proviron
Lets win the day guys
107.1kg this AM
Today is push! Really enjoying being back on a 7 day synced split!
Push will go as follows
Sa side raise cable x2
Nautilus chest press x2
Dip x2
Cable fly x2
Lying y raise x3
Oh tricep ext x3
Simple and effective!
Training day food
400p
550c
35f
As you guys see my day never changes
Cardio atm at 3am then out for steps on the street
Less than 13 weeks out
Now means time to work!
A change will happen to my aas intake in a week or two with the addition of clen and a bump in test
Thanks to @Sassy's Pharmaceuticals for the oils
@GENTEXLaboratories for the proviron
Lets win the day guys
@Swcc looking incredible bro!
@Swcc keep going.....amazing updates....Morning team, another great sleep
107.1kg this AM
Today is push! Really enjoying being back on a 7 day synced split!
Push will go as follows
Sa side raise cable x2
Nautilus chest press x2
Dip x2
Cable fly x2
Lying y raise x3
Oh tricep ext x3
Simple and effective!
Training day food
400p
550c
35f
As you guys see my day never changes
Cardio atm at 3am then out for steps on the street
Less than 13 weeks out
Now means time to work!
A change will happen to my aas intake in a week or two with the addition of clen and a bump in test
Thanks to @Sassy's Pharmaceuticals for the oils
@GENTEXLaboratories for the proviron
Lets win the day guys
