Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals

[ChewedSleek]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58F
  
  

 

[ChewedSleek]

Forgot to add some gear porn to my post… ain’t it beautiful!

 

[SassyPharmaRep]

Awesome transformation already, should be a great log here fellas!

 

[MUSTANG_18]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

Forgot to add some gear porn to my post… ain’t it beautiful!View attachment 154956

@ChewedSleek you have that before and after perfect look dude like amazing i love the level you are reaching here super cut
the cycle will be what test eq hgh? not sure what it is from your post

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:

Iron Gorillas eBooks - Bodybuilding,Steroids,SARMS,Peptides,Supplements

Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...

irongorillas.com

Podcast
are you listening to our podcast? if not, you should:

Podcasts

Podcasts

www.evolutionary.org

Evolutionary Bodybuilding Radio

Fitness Podcast · Updated Weekly · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.

podcasts.apple.com

Evolutionary Bodybuilding Radio

Podcast · EVO radio · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.

open.spotify.com

thank you and share more

 

[stevesmi]

Forgot to add some gear porn to my post… ain’t it beautiful!View attachment 154956

great job turning your life around
the difference between the 2 pics is amazing. i'm impressed with this great work !
@ChewedSleek

 

[ROIDDERS]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

you are looking fantastic man. amazing job on this. the physique you have is on point 1000% Looking forward to seeing your improvements from here.

@ChewedSleek

 

[Yuri1]

Welcome EF Aussie section big bro, seek your name plenty of times around the traps in other forums

Can’t go wrong with sassy bro

Hola if you need anything my dude

 

[SteveMobsterG]

A little under a lb a week gained is GTG

 

[abolone]

progressing good man!

 

[2Thick]

Forgot to add some gear porn to my post… ain’t it beautiful!View attachment 154956

@ChewedSleek It is definitely a night and day difference already. So no telling how far you'll go with starting this log
You're going to definitely get all time best results.

 

[BodyMonster34]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

@ChewedSleek bro i think you look good in both pics personally
good start. welcome to EF family. tell us some good prison stories too if you got em, i see your prison tats

 

[Ulter]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

@ChewedSleek man you look tremendous so far. nice transformation from before/after
very inspiring. There is no telling how far you can improve.

 

[ceo]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

you are looking incredible man
nice job on this training. i love the changes you have already made. looks sensational
@ChewedSleek

 

[ballin2504]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

@ChewedSleek nice start to the log!

 

[Noah Wixx]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

Crazy difference

 

[ChewedSleek]

@ChewedSleek you have that before and after perfect look dude like amazing i love the level you are reaching here super cut
the cycle will be what test eq hgh? not sure what it is from your post

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:

Iron Gorillas eBooks - Bodybuilding,Steroids,SARMS,Peptides,Supplements

Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...

irongorillas.com

Podcast
are you listening to our podcast? if not, you should:

Podcasts

Podcasts

www.evolutionary.org

Evolutionary Bodybuilding Radio

Fitness Podcast · Updated Weekly · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.

podcasts.apple.com

Evolutionary Bodybuilding Radio

Podcast · EVO radio · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.

open.spotify.com

thank you and share more

500 Test/100 EQ/3iu HGH, will reassess at 6 weeks after bloodwork.

 

[ChewedSleek]

Welcome EF Aussie section big bro, seek your name plenty of times around the traps in other forums

Can’t go wrong with sassy bro

Hola if you need anything my dude

Thankyou, brother!

Same goes to you!

 

[Yuri1]

Thankyou, brother!

Same goes to you!

Legend

 

[RoySimpson]

Hello fellow PED enthusiasts,


First and foremost I’d like to say huge thankyou to @SassyPharmaRep @Sassy's Pharmaceuticals for reaching out to me and asking me to do this log


I am a father in my late thirties, that has made a lot of changes in my life. At my heaviest I was sitting at 102kg (pic included) And after many cuts and maintenance phases, by the time I ended my last cut in march, I was sitting at 77kg. I did a lot of that work without AAS, but they did help me at the end. I maintained from that point with TRT at 175mg Sustanon and 2iu’s HGH a week.

So from Monday it’s time for me to put on some size using Sassy’s Pharmaceuticals and try to do so with minimal fat gain.


Cycle/Log Outcome Goals:

• Mass gain

Age:

• 37

Height:

• 174cm

Current Weight:

• Started @ 78.2kg (fasted weight). Currently 79.8kg (fasted weight) 5 weeks in. Currently gaining weight at an average of .32 per week.

Goal Weight:

• 85kg

Coach:

• N/A

Current Cycle or Plan:

• Currently 5 weeks in to a 20+ week bulk (depending on health markers)

Compounds & Dosages:

• Currently 400mg Platinum Sustanon, will be titrating up to 500mg on Monday, using @Sassy's Pharmaceuticals Test E
• I will also be adding in 100mg @Sassy's Pharmaceuticals EQ. Then will reassess after bloodwork, to ascertain e2 levels 6 weeks from first pin.
• @Sassy's Pharmaceuticals HGH at 3ius 5/7. I will be titrating up to 3.6iu in a month and then I will move up to 4iu the following month.

Injection frequency:

• Everyday.

Lab Used:

• @Sassy's Pharmaceuticals

Support Supplements:

• NAC 1000mg
• Tudca 500mg
• Milk Thistle 400mg
• Berberine 500mg
• CoQ10 300mg
• Magnesium Glycinate 2500mg
• Taurine 2250mg
• Omega 3 1000mg
• Zinc 14mg
• Selenium 300mcg
• Cialis PWO 10mg
• L-Carnitine PWO 400mg

Hydration:

• 4.8lt-6.8lt+

Training Program:

• Push/Legs+Core/Pull/Rest/Upper/Lower+Core+Arms
• Cardio is 3x a week treadmill jogging 25-35mins, I also walk for atleast 20mins everyday on the treadmill and my daily step count can vary from 12k-16k steps on work days and usually 10-14k steps on weekends.

Diet Overview:

• 5 x meals a day. I have recently increased my daily calories to 3000kcal and will increase as needed.
• Macros 366C/234P/58FView attachment 154954View attachment 154955

@ChewedSleek awesome work bro your progress has been awesome!

 

[the_alcatraz]

500 Test/100 EQ/3iu HGH, will reassess at 6 weeks after bloodwork.

thats a decent cycle bro @ChewedSleek but many more Qs there

 

[25homes]

Great start here

 

[ChewedSleek]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.
  
  

 

[Yuri1]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

Hope you pull up fast brother, sickness going around.

And most certainly (if you can) start running the HGH 7 days bro, you’ll reap way more benefits.

I’m a huge advocate of pinning the growth before bed, my sleep and recovery as a whole has dramatically change from this alone

 

[pigsy]

Will be following along

 

[ChewedSleek]

Hope you pull up fast brother, sickness going around.

And most certainly (if you can) start running the HGH 7 days bro, you’ll reap way more benefits.

I’m a huge advocate of pinning the growth before bed, my sleep and recovery as a whole has dramatically change from this alone

Thanks, my man. It doesn’t look as though it’s over just yet.

You’ve twisted my arm, brother. 7 nights it is!

I love it before bed. Even just 5 nights a week, the difference it has made over the last 3 months is huge! My sleep has improved so much; for that reason alone I don’t want to stop running it.

 

[Yuri1]

Thanks, my man. It doesn’t look as though it’s over just yet.

You’ve twisted my arm, brother. 7 nights it is!

I love it before bed. Even just 5 nights a week, the difference it has made over the last 3 months is huge! My sleep has improved so much; for that reason alone I don’t want to stop running it.

Damnnn bro hang in there, get as many crew micro nutrients in the system as you can (veggie, fruit) and hydration as a motehrfucker!

Ohh bless, yeh bro people only ever run that protocol to save money back in the day (but countless studies suggest - not to mention the I’m the trench data form almost every top coach) that it’s going to be more beneficial every day then having gaps (I’ll find a bunch if you need)

My sleep markers are so much better because of it - and side all went away after a few months of 7 days.

 

[ChewedSleek]

Will be following along

You are the man, Pigsy!

 

[ChewedSleek]

Damnnn bro hang in there, get as many crew micro nutrients in the system as you can (veggie, fruit) and hydration as a motehrfucker!

Ohh bless, yeh bro people only ever run that protocol to save money back in the day (but countless studies suggest - not to mention the I’m the trench data form almost every top coach) that it’s going to be more beneficial every day then having gaps (I’ll find a bunch if you need)

My sleep markers are so much better because of it - and side all went away after a few months of 7 days.

I’m throwing veggies down my throat like a mad man. Just hoping they stay down

Yeah, it was mainly about finding my feet with HGH at first. But I find the benefits way outnumber the negatives.

 

[the_alcatraz]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

took some time to read this and scroll up lol
meals are legit but how long this traniing take you?

 

[stevesmi]

@ChewedSleek in a pinch i turn to activated charcoal
it really helps the stomach in a tough time
you should have your wife go pick you up some

 

[SteveMobsterG]

For a man on his death bed you sure do write a lot lol

 

[ROIDDERS]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

You have me a little worried. lol
but i like the sense of humor
you will get better soon, keep us updated
@ChewedSleek

 

[BodyMonster34]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

bro donut story remind me of growing up on ranch
papa bodymonster used to share donuts with me too
we used to make them fresh on ranch before he die in bar fight
@ChewedSleek

 

[Ulter]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

@ChewedSleek don't die on us
that is a good looking meal
i'm not a huge carb guy but oats and bananas are pretty damn good

 

[ceo]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

bros @ChewedSleek
you looking like you about to die. make sure you will me your weights lol haha jk
you gonna come back like a champion don't worry
we all get sick !

 

[2Thick]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

@ChewedSleek Give us an update on how you feel over the next couple days. Hopefully, you start feeling better. Stomach, issues are a big problem with body builders, unfortunately.

 

[ChewedSleek]

took some time to read this and scroll up lol
meals are legit but how long this traniing take you?

I like to be thorough, haha.
Usually about 1-1.5hrs. Not including cardio.

 

[ChewedSleek]

@ChewedSleek in a pinch i turn to activated charcoal
it really helps the stomach in a tough time
you should have your wife go pick you up some

Thanks for that, bro. I’ve added it to the shopping list

 

[ChewedSleek]

For a man on his death bed you sure do write a lot lol

Haha, it did take me all day to add to it. I like to be thorough.

 

[ChewedSleek]

bro donut story remind me of growing up on ranch
papa bodymonster used to share donuts with me too
we used to make them fresh on ranch before he die in bar fight
@ChewedSleek

I love sharing food with my boy. Everyday he sits with me, no matter what I’m eating and always has to have a bit of what dads having. I cherish those times, because one of my favourite childhood memories was sitting with my dad and sharing his food with him.

 

[ChewedSleek]

bro donut story remind me of growing up on ranch
papa bodymonster used to share donuts with me too
we used to make them fresh on ranch before he die in bar fight
@ChewedSleek

I love sharing food with my boy. Everyday he sits with me, no matter what I’m eating and always has to have a bit of what dads having. I cherish those times, because one of my favourite memories was sitting with my dad and sharing his food with him.

You have me a little worried. lol
but i like the sense of humor
you will get better soon, keep us updated
@ChewedSleek

Haha, glad someone appreciates it. Thanks, brother.

 

[ChewedSleek]

@ChewedSleek don't die on us
that is a good looking meal
i'm not a huge carb guy but oats and bananas are pretty damn good

I live for carbs!

 

[ChewedSleek]

In all the yammering on in my update, I forgot to tag my sponsor @Sassy's Pharmaceuticals @SassyPharmaRep who without their sponsorship this wouldn’t be happening.

 

[the_alcatraz]

I like to be thorough, haha.
Usually about 1-1.5hrs. Not including cardio.

thats fast paced bro nice

 

[the_alcatraz]

In all the yammering on in my update, I forgot to tag my sponsor @Sassy's Pharmaceuticals @SassyPharmaRep who without their sponsorship this wouldn’t be happening.View attachment 155492

this @SassyPharmaRep @Sassy's Pharmaceuticals touchdown is strong AF bro

 

[BodyMonster34]

I love sharing food with my boy. Everyday he sits with me, no matter what I’m eating and always has to have a bit of what dads having. I cherish those times, because one of my favourite memories was sitting with my dad and sharing his food with him.



Haha, glad someone appreciates it. Thanks, brother.

bro yeah sharing food good memories in between the beatings papa bodymonster would give me with belt

 

[abolone]

Looking solid bro, how's the EQ? Hearing good things about EQ still haven't tried it whats your Verdict?

 

[MasonicBodybuilder]

Lol, love that update. Hope you are feeling better brother.

 

[ROIDDERS]

I love sharing food with my boy. Everyday he sits with me, no matter what I’m eating and always has to have a bit of what dads having. I cherish those times, because one of my favourite memories was sitting with my dad and sharing his food with him.



Haha, glad someone appreciates it. Thanks, brother.

yeah i was scared for sure

 

[Ulter]

I live for carbs!

A lot of people react, well to carbs.

 

[ballin2504]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

@ChewedSleek great update big fella

 

[ChewedSleek]

bro yeah sharing food good memories in between the beatings papa bodymonster would give me with belt

Sorry to hear that, brother. Hope the positive memories outshine the negative

 

[ChewedSleek]

Looking solid bro, how's the EQ? Hearing good things about EQ still haven't tried it whats your Verdict?

Thanks bro! It’s too early for me to nake a call on the EQ just yet, but will update in a few weeks. I’ve been reading in to EQ for a while, so I’m very keen to see how my body takes to it.

 

[ChewedSleek]

A lot of people react, well to carbs.

Does yours not react well?

 

[Ulter]

Does yours not react well?

i'm sort of in the middle

 

[BodyMonster34]

Sorry to hear that, brother. Hope the positive memories outshine the negative

bro cycle continues i beat my kids with belt same way.

 

[Noah Wixx]

Dear Elite Fitness,



I hope this letter finds you well.



I’m currently writing you from what can only be described as my deathbed (my bed).



I have been taken ill of late (tummy virus since this morning) and I don’t know how much longer I can go on (probably sleep it off tonight).



My wife fears the worst (she says I’m a sook).



Avenge me.



———————————————————————



Week 1 update:



Current weight:

• 80kg fasted (increase of .2 this week)

Daily calories/macros:

• increased to 3200kcal daily midweek, as I was laying in bed starving at night and finding myself getting up to make banana sandwiches.
• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of my favourite meal of the day, my Preworkout meal.
• I shared a Krispy Kreme donut with my son and a Nandos burger.

Supplements:

• supplements have remained the same with the addition of Day One Performance Hack3r (pictured) to my morning stack. I picked up a clearance deal on some and the main ingredient I was keen to add in was the Alpha GPC. I’ll include a pic of the full ingredient breakdown also.

PEDs:

• 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• The only change I will be implementing going forward is upping HGH pinning frequency to 6/7 nights, from 5/7 nights.

Blood pressure:

• average of 120/66.

Hydration:

• remains 5lt +

Workouts:

• Monday

15.4K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW



Push



Pec Deck

14 reps @ 65

11 reps @ 65

11 reps @ 65



Incline D/Bell

14 reps @ 25

14 reps @ 25

13 reps @ 25



Cable Fly

18 reps @ 22.5

16 reps @ 22.5

14 reps @ 22.5



Smith Shoulder Press Seated

10 reps @ 50kg

9 reps @ 50kg

8 reps @ 50kg



Single Arm D/Bell Lateral Raises

26 reps @ 10kg

24 reps @ 10kg

15 reps @ 10kg



Rear Tricep Ext.

12 reps @ 30kg

12 reps @ 30kg

10 reps @ 30kg



Rope Pushdowns

14 reps @ 45kg

10 reps @ 45kg

10 reps @ 45kg

• Tuesday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Legs



Seated Leg Raises

14 reps @ 65kg

12 reps @ 65kg

12 reps @ 65kg



Smith Squats

8 reps @ 90kg

8 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 90kg

12 reps @ 90kg

10 reps @ 90kg



Calf Raises

18 reps @ 110kg

16 reps @ 110kg

16 reps @ 110kg



Cable Crunches

22 reps @ 90kg

20 reps @ 90kg

20 reps @ 90kg

• Wednesday

13.7k steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

Pull



Flexion Row

12 reps @ 70kg

12 reps @ 70kg

12 reps @ 70kg



Underhand Lat Pulldowns

13 reps @ 80kg

12 reps @ 80kg

12 reps @ 80kg



Pull-ups

12 reps @ body weight

11 reps @ body weight

10 reps @ body weight



Face pulls

12 reps @ 55kg

12 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

14 reps @ 10kg

14 reps @ 10kg

12 reps @ 10kg



Standing Bicep Curls

16 reps @ 15kg

14 reps @ 15kg

12 reps @ 15kg



Standing Ez-Bar Curls

12 reps @ 25kg

12 reps @ 25kg

12 reps @ 25kg

• Thursday

12k steps

25mins treadmill

Rest

• Friday

14.7k steps

400mg L-Carnitine PW

10mg Cialis PW

45mins total treadmill split before work and PW

Upper



Cable Reverse Fly

12 reps @ 10kg

12 reps @ 10kg

10 reps @ 10kg



Standing Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 85kg

14 reps @ 85kg

12 reps @ 85kg



Smith Bent-Over Row

16 reps @ 65kg

16 reps @ 65kg

14 reps @ 65kg



Smith Incline Bench Press

14 reps @ 70kg

13 reps @ 70kg

12 reps @ 70kg



Flat Bench Fly

16 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg

• Saturday

10k steps

400mg L-Carnitine PW

10mg Cialis PW

50mins total treadmill split morning and PW

Lower + Arms



Glute Kickback

8 reps @ 20kg

8 reps @ 20kg



Cable Hip Abduction

8 reps @ 10kg

8 reps @ 10kg



Single Leg Calf Raises

20 reps @ body weight

20 reps @ body weight

20 reps @ body weight



Seated Bicep Curls

14 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



D/Bell Skull Crushers

20 reps @ 15kg

18 reps @ 15kg

18 reps @ 15kg

• Sunday

Rest

Family is sick.





Notes:

• First pins using Sassy’s gear on Monday (and throughout the week) went like a breeze. Zero complaints, zero pip. I always spend time on a Sunday prepping food and pins for the week. I always backload 27g insulin needles with my oils for the week, to cut down time in the morning and I also reconstitute and load my HGH for the week so my nightly pins are seamless also.
• I’ve had some long days at work and I also had a tumble on Thursday, where I came off a ladder, not from too high. But it was enough of a fall that the impact has given my upper body joints a bit of grief. I don’t think the freezing cold weather has helped either.
• Sleep this week have been okay. Due to how cold it’s been our 1yr old has been sleeping in the bed and he likes to practice kickboxing in his sleep, using my back as a practice pad.
• Workouts earlier in the week felt great. Workouts after tumble hurt.
• I respond better to higher reps, with pause reps peppered throughout my workouts.
• I like to do my reps slow and controlled within a couple reps of failure. I try to focus on the mind/muscle connection. If I feel as though my form is compromised and any other muscles are coming in to assist with lifts, that’s when I stop my repititions. For example, if I’m doing bicep curls and I feel my shoulder start to engage and assist with lifts, that is when I will stop.
• My family and I appear to have come down with a stomach bug today. So I will take and upload some physique photos through the week, when I don’t feel like a bag of slop that’s been kicked around the yard.View attachment 155404View attachment 155406

Avengers assemble

 

[25homes]

Good work

 

[ChewedSleek]

Week 2 update:



Current weight:

• 80.4kg fasted

Daily calories/macros:

• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of meal prepping and my breakfast yoghurt, combined with rice flour and protein powder.
• The wife’s birthday was this week. So couple of off-plan meals were had.

Supplements:

• supplements have remained the same.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• HGH remains at 3iu’s, but pinning frequency has moved up to everyday.

Blood pressure:

• average of 120/66.

Hydration:

• Minimum 5lt+

Workouts:

• Monday

Rest. Stomach issues/bug.

• Tuesday

11K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Push



Pec Deck

16 reps @ 65kg

14 reps @ 65kg

13 reps @ 65kg



Incline D/Bell

18 reps @ 25kg

16 reps @ 25kg

15 reps @ 25kg



Cable Fly

14 reps @ 25kg

14 reps @ 25kg

14 reps @ 25kg



Smith Shoulder Press Seated

13 reps @ 50kg

12 reps @ 50kg

11 reps @ 50kg



Single Arm D/Bell Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Rear Tricep Ext.

20 reps @ 30kg

18 reps @ 30kg

14 reps @ 30kg



Rope Pushdowns

16 reps @ 47.5kg

14 reps @ 47.5kg

14 reps @ 47.5kg

• Wednesday

13.3K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Legs



Seated Leg Raises

16 reps @ 65kg

14 reps @ 65kg

12 reps @ 65kg



Smith Squats

10 reps @ 90kg

9 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 100kg

12 reps @ 100kg

10 reps @ 105kg



Calf Raises

16 reps @ 115kg

16 reps @ 115kg

16 reps @ 115kg



Cable Crunches

16 reps @ 100kg

16 reps @ 100kg

16 reps @ 100kg

• Thursday

16.2K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

1lt coconut water



Pull



Flexion Row

16 reps @ 70kg

14 reps @ 70kg

14 reps @ 70kg



Underhand Lat Pulldowns

15 reps @ 80kg

14 reps @ 80kg

14 reps @ 80kg



Pull-ups

14 reps @ body weight

11 reps @ body weight

11 reps @ body weight



Face pulls

18 reps @ 55kg

14 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

16 reps @ 10kg

16 reps @ 10kg

14 reps @ 10kg



Standing Bicep Curls

20 reps @ 15kg

18 reps @ 15kg

16 reps @ 15kg



Standing Ez-Bar Curls

16 reps @ 25kg

14 reps @ 25kg

12 reps @ 25kg

• Friday

20.0K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Lower



Glute Kickback

12 reps @ 20kg

12 reps @ 20kg



Goodmornings (smith)

12 @ 60kg

14 @ 60kg



Cable Hip Abduction

10 reps @ 10kg

12 reps @ 7.5kg



Single Leg Calf Raises

16 reps @ 20kg bar

16 reps @ 20kg bar

• Saturday

15.9K steps

8.5km walk pushing son around in pram

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Upper



Cable Reverse Fly

13 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



Standing Lateral Raises

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 90kg

12 reps @ 90kg

12 reps @ 90kg



Smith Bent-Over Row

14 reps @ 70kg

14 reps @ 70kg

12 reps @ 70kg



Smith Incline Bench Press

12 reps @ 75kg

12 reps @ 75kg

10 reps @ 75kg

Till failure @ 60kg



Flat Bench Fly

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg

• Sunday

10k steps

30mins treadmill

Rest





Notes:

• started off the week with a rest day as I was still experiencing stomach bug/issues. Due to this I condense my workout structure to 5 consecutive days and changed the order up so that I could allow myself a decent rest day on Sunday, to prep for the week ahead.
• First half of week had some physically easier days at work.
• Friday was a big day at work and then had to shoot out the door for a family dinner, so could only squeeze in a quick leg workout.
• The wife’s birthday was this week, so had some offplan snacks and meals. Feeling and looking very fluffy.
• Pics taken fasted, no pump this morning.

 

[the_alcatraz]

Week 2 update:



Current weight:

• 80.4kg fasted

Daily calories/macros:

• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of meal prepping and my breakfast yoghurt, combined with rice flour and protein powder.
• The wife’s birthday was this week. So couple of off-plan meals were had.

Supplements:

• supplements have remained the same.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• HGH remains at 3iu’s, but pinning frequency has moved up to everyday.

Blood pressure:

• average of 120/66.

Hydration:

• Minimum 5lt+

Workouts:

• Monday

Rest. Stomach issues/bug.

• Tuesday

11K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Push



Pec Deck

16 reps @ 65kg

14 reps @ 65kg

13 reps @ 65kg



Incline D/Bell

18 reps @ 25kg

16 reps @ 25kg

15 reps @ 25kg



Cable Fly

14 reps @ 25kg

14 reps @ 25kg

14 reps @ 25kg



Smith Shoulder Press Seated

13 reps @ 50kg

12 reps @ 50kg

11 reps @ 50kg



Single Arm D/Bell Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Rear Tricep Ext.

20 reps @ 30kg

18 reps @ 30kg

14 reps @ 30kg



Rope Pushdowns

16 reps @ 47.5kg

14 reps @ 47.5kg

14 reps @ 47.5kg

• Wednesday

13.3K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Legs



Seated Leg Raises

16 reps @ 65kg

14 reps @ 65kg

12 reps @ 65kg



Smith Squats

10 reps @ 90kg

9 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 100kg

12 reps @ 100kg

10 reps @ 105kg



Calf Raises

16 reps @ 115kg

16 reps @ 115kg

16 reps @ 115kg



Cable Crunches

16 reps @ 100kg

16 reps @ 100kg

16 reps @ 100kg

• Thursday

16.2K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

1lt coconut water



Pull



Flexion Row

16 reps @ 70kg

14 reps @ 70kg

14 reps @ 70kg



Underhand Lat Pulldowns

15 reps @ 80kg

14 reps @ 80kg

14 reps @ 80kg



Pull-ups

14 reps @ body weight

11 reps @ body weight

11 reps @ body weight



Face pulls

18 reps @ 55kg

14 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

16 reps @ 10kg

16 reps @ 10kg

14 reps @ 10kg



Standing Bicep Curls

20 reps @ 15kg

18 reps @ 15kg

16 reps @ 15kg



Standing Ez-Bar Curls

16 reps @ 25kg

14 reps @ 25kg

12 reps @ 25kg

• Friday

20.0K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Lower



Glute Kickback

12 reps @ 20kg

12 reps @ 20kg



Goodmornings (smith)

12 @ 60kg

14 @ 60kg



Cable Hip Abduction

10 reps @ 10kg

12 reps @ 7.5kg



Single Leg Calf Raises

16 reps @ 20kg bar

16 reps @ 20kg bar

• Saturday

15.9K steps

8.5km walk pushing son around in pram

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Upper



Cable Reverse Fly

13 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



Standing Lateral Raises

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 90kg

12 reps @ 90kg

12 reps @ 90kg



Smith Bent-Over Row

14 reps @ 70kg

14 reps @ 70kg

12 reps @ 70kg



Smith Incline Bench Press

12 reps @ 75kg

12 reps @ 75kg

10 reps @ 75kg

Till failure @ 60kg



Flat Bench Fly

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg

• Sunday

10k steps

30mins treadmill

Rest





Notes:

• started off the week with a rest day as I was still experiencing stomach bug/issues. Due to this I condense my workout structure to 5 consecutive days and changed the order up so that I could allow myself a decent rest day on Sunday, to prep for the week ahead.
• First half of week had some physically easier days at work.
• Friday was a big day at work and then had to shoot out the door for a family dinner, so could only squeeze in a quick leg workout.
• The wife’s birthday was this week, so had some offplan snacks and meals. Feeling and looking very fluffy.
• Pics taken fasted, no pump this morning.

View attachment 155820View attachment 155821

@ChewedSleek your meal prep is hella legit bro but can you add a protein shake there to pump up the protein?

 

[ChewedSleek]

Week 3 update:

Only managed to squeeze in a Push session on Monday. Tuesday morning woke up with a scratchy throat, had to leave work early as I was getting dizzy spells and then proceeded to spend the next few days bedridden from this horrendous flu that seems to be making its way around. So my focus this week has been rest.

Felt semi-okay yesterday, so I threw some weights around to get some blood flowing.

I forced myself to eat as much of my meals as I could, but this flu absolutely kicked my ass this week.

Not 100% today, but getting better and I am fucking itching to get stuck back into my program.

PEDs remain the same. Powered by @SassyPharmaRep @Sassy's Pharmaceuticals @Sassy Rep

Supplements have remained the same.

Managed to weigh myself at one point and my weight was sitting at 80.0kg.

Unfortunately that’s all I have for this week. It’s been hell. But from the ashes of obscurity, we rise.

 

[the_alcatraz]

Week 3 update:

Only managed to squeeze in a Push session on Monday. Tuesday morning woke up with a scratchy throat, had to leave work early as I was getting dizzy spells and then proceeded to spend the next few days bedridden from this horrendous flu that seems to be making its way around. So my focus this week has been rest.

Felt semi-okay yesterday, so I threw some weights around to get some blood flowing.

I forced myself to eat as much of my meals as I could, but this flu absolutely kicked my ass this week.

Not 100% today, but getting better and I am fucking itching to get stuck back into my program.

PEDs remain the same. Powered by @SassyPharmaRep @Sassy's Pharmaceuticals @Sassy Rep

Supplements have remained the same.

Managed to weigh myself at one point and my weight was sitting at 80.0kg.

Unfortunately that’s all I have for this week. It’s been hell. But from the ashes of obscurity, we rise.

Sorry about being sick bro but you back right? or you completely out? @ChewedSleek

 

[abolone]

liquid cals work are the treat when it comes to big surplus bro!

 

[ChewedSleek]

Sorry about being sick bro but you back right? or you completely out? @ChewedSleek

The gain-train is still charging on.

Just made a detour through “influenza-town”, followed by a pit stop in “rest-and-recovery city”.

Full steam ahead this week

 

[ChewedSleek]

liquid cals work are the treat when it comes to big surplus bro!

I’ll be utilising liquid cals when I bump up my cals in a few weeks

 

[the_alcatraz]

The gain-train is still charging on.

Just made a detour through “influenza-town”, followed by a pit stop in “rest-and-recovery city”.

Full steam ahead this week

The gain train is coming hard bro

 

[Yuri1]

Week 2 update:



Current weight:

• 80.4kg fasted

Daily calories/macros:

• Macros are now 390c/242p/62f and are split throughout the day over 5-6 meals.
• My weekly food intake is predominantly made up of lean proteins, lots of veggies, fruit, rice, oats, rice flour, coconut water etc.
• Have included photo of meal prepping and my breakfast yoghurt, combined with rice flour and protein powder.
• The wife’s birthday was this week. So couple of off-plan meals were had.

Supplements:

• supplements have remained the same.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep 500mg Test E/100mg EQ/3iu HGH
• Oil pinning frequency is daily.
• HGH remains at 3iu’s, but pinning frequency has moved up to everyday.

Blood pressure:

• average of 120/66.

Hydration:

• Minimum 5lt+

Workouts:

• Monday

Rest. Stomach issues/bug.

• Tuesday

11K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Push



Pec Deck

16 reps @ 65kg

14 reps @ 65kg

13 reps @ 65kg



Incline D/Bell

18 reps @ 25kg

16 reps @ 25kg

15 reps @ 25kg



Cable Fly

14 reps @ 25kg

14 reps @ 25kg

14 reps @ 25kg



Smith Shoulder Press Seated

13 reps @ 50kg

12 reps @ 50kg

11 reps @ 50kg



Single Arm D/Bell Lateral Raises

14 reps @ 12.5kg

14 reps @ 12.5kg

14 reps @ 12.5kg



Rear Tricep Ext.

20 reps @ 30kg

18 reps @ 30kg

14 reps @ 30kg



Rope Pushdowns

16 reps @ 47.5kg

14 reps @ 47.5kg

14 reps @ 47.5kg

• Wednesday

13.3K steps

400mg L-Carnitine PW

10mg Cialis PW

25mins treadmill PW

1lt coconut water



Legs



Seated Leg Raises

16 reps @ 65kg

14 reps @ 65kg

12 reps @ 65kg



Smith Squats

10 reps @ 90kg

9 reps @ 90kg

8 reps @ 90kg



Leg Press (smith variation)

12 reps @ 100kg

12 reps @ 100kg

10 reps @ 105kg



Calf Raises

16 reps @ 115kg

16 reps @ 115kg

16 reps @ 115kg



Cable Crunches

16 reps @ 100kg

16 reps @ 100kg

16 reps @ 100kg

• Thursday

16.2K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill PW

1lt coconut water



Pull



Flexion Row

16 reps @ 70kg

14 reps @ 70kg

14 reps @ 70kg



Underhand Lat Pulldowns

15 reps @ 80kg

14 reps @ 80kg

14 reps @ 80kg



Pull-ups

14 reps @ body weight

11 reps @ body weight

11 reps @ body weight



Face pulls

18 reps @ 55kg

14 reps @ 55kg

12 reps @ 55kg



Rear Delt-Flys

16 reps @ 10kg

16 reps @ 10kg

14 reps @ 10kg



Standing Bicep Curls

20 reps @ 15kg

18 reps @ 15kg

16 reps @ 15kg



Standing Ez-Bar Curls

16 reps @ 25kg

14 reps @ 25kg

12 reps @ 25kg

• Friday

20.0K steps

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Lower



Glute Kickback

12 reps @ 20kg

12 reps @ 20kg



Goodmornings (smith)

12 @ 60kg

14 @ 60kg



Cable Hip Abduction

10 reps @ 10kg

12 reps @ 7.5kg



Single Leg Calf Raises

16 reps @ 20kg bar

16 reps @ 20kg bar

• Saturday

15.9K steps

8.5km walk pushing son around in pram

400mg L-Carnitine PW

10mg Cialis PW

20mins treadmill

1lt coconut water



Upper



Cable Reverse Fly

13 reps @ 12.5kg

12 reps @ 12.5kg

10 reps @ 12.5kg



Standing Lateral Raises

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg



Wide Grip Parallel Bar Lat Pulldowns

16 reps @ 90kg

12 reps @ 90kg

12 reps @ 90kg



Smith Bent-Over Row

14 reps @ 70kg

14 reps @ 70kg

12 reps @ 70kg



Smith Incline Bench Press

12 reps @ 75kg

12 reps @ 75kg

10 reps @ 75kg

Till failure @ 60kg



Flat Bench Fly

14 reps @ 15kg

12 reps @ 15kg

12 reps @ 15kg

• Sunday

10k steps

30mins treadmill

Rest





Notes:

• started off the week with a rest day as I was still experiencing stomach bug/issues. Due to this I condense my workout structure to 5 consecutive days and changed the order up so that I could allow myself a decent rest day on Sunday, to prep for the week ahead.
• First half of week had some physically easier days at work.
• Friday was a big day at work and then had to shoot out the door for a family dinner, so could only squeeze in a quick leg workout.
• The wife’s birthday was this week, so had some offplan snacks and meals. Feeling and looking very fluffy.
• Pics taken fasted, no pump this morning.

View attachment 155820View attachment 155821

Awesome stuff bro, cream of rice always a nice touch!

Caught up on your log now keep sending it bro!

 

[ChewedSleek]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attach
  

 

[the_alcatraz]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

looking big and lean bro you did 8k steps treadmill or natty?

 

[stevesmi]

@ChewedSleek this looks wonderful man. life is full of ups and downs. i'm glad you reported the bad week, that is life!

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

 

[abolone]

Growing brother

 

[SteveMobsterG]

Far too many, it would seem, of our Oz members have had the flu. Why?

 

[ChewedSleek]

looking big and lean bro you did 8k steps treadmill or natty?

Thanks brother, I’m trying 8k steps was a combo of doing errands and the tready.

 

[ChewedSleek]

@ChewedSleek this looks wonderful man. life is full of ups and downs. i'm glad you reported the bad week, that is life!

Thankyou, my man

 

[ChewedSleek]

Growing brother

I’m trying, bro!

 

[ChewedSleek]

Far too many, it would seem, of our Oz members have had the flu. Why?

Flu season down here, man. It’s smashing through everyone and it’s hitting hard.

 

[the_alcatraz]

Thanks brother, I’m trying 8k steps was a combo of doing errands and the tready.

8k is also legit bro

 

[BodyMonster34]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek bro you look high and tight. looking good. nice socks too i like how you keep them up high

 

[ceo]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

bros you looking good. the muscles look great. bigtime muscles and vascularity popping @ChewedSleek

 

[ROIDDERS]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek nice job man. loving the adidas socks. i haven't seen anyone train with high socks in a long time i think its old school vintage 90's

 

[2Thick]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek Having the flu is one of the worst experiences in the world. I hate having chills and I hate not being able to do anything. Hopefully you are over it

 

[Ulter]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

I have to put a lot of respect on this leg training, you put together a tremendous amount of leg exercises. I like how you balance things off and you're making sure you're hitting your lower legs too. @ChewedSleek

 

[RoySimpson]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek looking good bro nothing worse than getting sick! Glad youve recovered!!

 

[Yuri1]

The man keeping grinding my bro

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

The man keeping grinding my bro, shape coming in mad!

 

[Tiger Salman Khan]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek Incredible physique bro....numbers are fantastic.......

 

[ballin2504]

Good evening EF brothers!

What a week it has been! I have well and truly bounced back from that horrendous flu, and had one of the biggest and most physically demanding weeks of work, and despite fatigue having some incredible training sessions this week. The pump has been unreal. I have been insatiably hungry; which there could be a lot of contributing factors such as my workload and daily steps being ridiculous this week. So there were a couple days where I had to indulge in some late night cream of rice, but I desperately needed it. I believe the EQ is starting to saturate because aside from the intense hunger, I am starting to see new veins on the inside of my legs that I’ve never seen before.

Thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep I am feeling fucking amazing while pushing through this bulk.

———————————————————————

Current weight:

• 80.7kg fasted

Daily calories/macros:

• macros are staying the same on rest days and increasing on training days with an extra meal of cream of rice/protein pudding as I my weight is starting to stall.
• I will also be allowing myself an off plan meal or two a week going forward.

Supplements:

• supplements have mostly remained the same; L-Carnitine has increased to 600mg.

PEDs:

• All @Sassy's Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH has increased from 3 - 3.6iu’s, Wednesday going forward.

Blood pressure:

• Blood pressure has been sitting around 128/64. Could still be residual from being sick. But, I will be keeping an eye on it and restocking up on Berberine to keep it from increasing.

Hydration:

Minimum 5-7lt +

Workouts:

• Monday

16.5K steps
600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Push

Pec Deck
15 reps @ 70kg
14 reps @ 70kg
14 reps @ 70kg

Incline D/Bell
14 reps @ 30kg
13 reps @ 30kg
13 reps @ 30kg

Cable Fly
16 reps @ 25kg
16 reps @ 25kg
14 reps @ 25kg

Smith Shoulder Press Seated
10 reps @ 55kg
10 reps @ 55kg
10 reps @ 55kg

Single Arm D/Bell Lateral Raises
16 reps @ 12.5kg
16 reps @ 12.5kg
16 reps @ 12.5kg

Rear Tricep Ext.
12 reps @ 35kg
12 reps @ 35kg
12 reps @ 35kg

Rope Pushdowns
16 reps @ 50kg
14 reps @ 50kg
12 reps @ 50kg

• Tuesday
20.2K steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 65kg
12 reps @ 65kg

Smith Squats
8 reps @ 100kg
8 reps @ 100kg

Leg Press (smith variation)
8 reps @ 110kg
8 reps @ 110kg
8 reps @ 110kg

Calf Raises
16 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
16 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

Cardio
16.8K steps
Rest

• Thursday

13.5k steps
600mg L-Carnitine PW
10mg Cialis PW
25mins treadmill PW
1lt coconut water

Pull

Flexion Row
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Underhand Lat Pulldowns
12 reps @ 85kg
12 reps @ 85kg
12 reps @ 85kg

Pull-ups
10 reps @ body weight
12 reps @ body weight
12 reps @ body weight

Face pulls
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg

Rear Delt-Flys
12 reps @ 12.5kg
12 reps @ 12.5kg
11.5 reps @ 12.5kg

Standing Bicep Curls
12 reps @ 17.5kg
10 reps @ 17.5kg
No rest
16 reps @ 12.5kg to failure

Standing Ez-Bar Curls
12 reps @ 27.5kg
12 reps @ 27.5kg
10 reps @ 27.5kg

• Friday

17.5K steps
600mg L-Carnitine PW
10mg Cialis PW
15mins treadmill
1lt coconut water

Lower

Glute Kickback
8 reps @ 10kg
8 reps @ 10kg
10 reps @ 15kg

Goodmornings (smith)
12 reps @ 60kg
14 reps @ 65kg
8 reps @ 65kg

Cable Hip Abduction
12 reps @ 7.5kg
12 reps @ 7.5kg

Single Leg Calf Raises
18 reps @ 25kg
16 reps @ 30kg
16 reps @ 30kg

• Saturday

8k steps
600mg L-Carnitine PW
10mg Cialis PW
30mins treadmill
1lt coconut water

Upper

Cable Reverse Fly
14 reps @ 12.5kg
12 reps @ 12.5kg
10 reps @ 15kg

Standing Lateral Raises
16 reps @ 15kg
14 reps @ 15kg
13 reps @ 15kg

Wide Grip Parallel Bar Lat Pulldowns
14 reps @ 100kg
14 reps @ 100kg
13 reps @ 100kg

Smith Bent-Over Row
13 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg

Smith Incline Bench Press
12 reps @ 70kg
10 reps @ 80kg
8 reps @ 90kg

Flat Bench Fly
12 reps @ 17.5kg
10 reps @ 17.5kg
10 reps @ 17.5kg

• Sunday

Rest.

Notes:

• Despite work being hard this week, I am happy to see that strength is slowly increasing despite fatigue. Still trying to qsteadily increase weight and keeping injuries at a minimum.
• However, High daily step count combined with carrying heavy weight around at work all day I feel has severely detracted from all my lower body exercises.
• I will be taking out overhead shoulder press from my program and replacing it as I have a niggle in my right shoulder that gets really aggravated from that movement and it impacts me for the rest of the week.
• Seated leg raise, I’ll be knocking back weight on going forward to focus on form. As I am just trying to throw the weight up at the moment and that isn’t how I like to train.
• Saturday was a pretty chill morning, so I pushed myself on bench and felt fucking amazing for it.
• Haven’t really taken any pics this week, except for the one which I will attachView attachment 156569

@ChewedSleek looking strong man. Way to get those steps in.

 

[ChewedSleek]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.
  

 

[the_alcatraz]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.View attachment 156939

thats a heck of a gym very nice set up bro
big smoke whats that?

 

[CL1]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.View attachment 156939

Beats the standard hotel gym of 2 treadmills, 10kg of dumbbells, and an exercise ball

 

[Sassy Rep]

Week 5 update:

Good evening EF brothers,

Started off this week strong and motivation high. My workload was pretty intense this week; lots of heavy overhead work combined with some shoulder issues I’ve been experiencing; this all impacted my training as a whole this week. As a result, I’ll be having a deload week for week 6 to try and combat some of this accumulated fatigue and give my shoulder issues some time to fix themselves.

Midweek, the wife and I travelled to the big smoke for a few days. I brang my meals with me, and stuck to them, with the addition of a couple burgers and a light night Pancake Parlour visit.

My upper body workout was done at the hotel gym, so numbers wont correlate with previous entries. Like I mentioned though, my shoulder issues and fatigue really fucked with my workout, so I suffered through.

Tried to get my last leg workout in today, but unfortunately was at the doctors all day with my 1 year old.

———————————————————————

Current weight:

• 81kg fasted (weighed on Thursday morning)

Daily calories/macros:

• no changes.

Supplements:

• supplements have mostly remained the same; L-Carnitine has gone back to 400mg. The pip from 600mg was debilitating.

PEDs:

• All @Sassy's Pharmaceuticals @SassyPharmaRep @Sassy Rep 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Blood pressure has dropped back down to sitting around 118/67.

Hydration:

• Minimum 5-7lt +

Workouts:

• Monday

17.4K steps
600mg L-Carnitine PW
10mg Cialis PW
3.7km walk, with wife and kids PW
1lt coconut water

Push

Pec Deck
18 reps @ 70kg
14 reps @ 75kg
12 reps @ 75kg

Incline D/Bell
15 reps @ 30kg
14 reps @ 30kg
14 reps @ 30kg

Cable Fly
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg

Upright Row
16 reps @ 27.5kg
14 reps @ 27.5kg
14 reps @ 27.5kg

Single Arm D/Bell Lateral Raises
14 reps @ 15kg
14 reps @ 15kg
12 reps @ 15kg

Rear Tricep Ext.
16 reps @ 30kg *
16 reps @ 30kg *
16 reps @ 30kg *
*weight dropped back due to fatigue.

Rope Pushdowns
18 reps @ 50kg
16 reps @ 50kg
15 reps @ 50kg

• Tuesday 10k steps

600mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Legs

Seated Leg Raises
12 reps @ 50kg
12 reps @ 50kg

Smith Squats
8 reps @ 100kg *
*lots of warm up sets, moving up in 10kg increments, as I knew I wasn’t feeling it.

Leg Press (smith variation)
12 reps @ 110kg
12 reps @ 110kg
12 reps @ 110kg

Calf Raises
20 reps @ 120kg
16 reps @ 120kg
16 reps @ 120kg

Cable Crunches
18 reps @ 100kg
16 reps @ 100kg
16 reps @ 100kg

• Wednesday

12.0k steps
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill PW
1lt coconut water

Pull

Flexion Row
16 reps @ 75kg
14 reps @ 75kg
13 reps @ 75kg

Underhand Lat Pulldowns
14 reps @ 85kg
14 reps @ 85kg
13 reps @ 85kg

Pull-ups
13 reps @ body weight
11 reps @ body weight
10 reps @ body weight

Face pulls
16 reps @ 60kg
14 reps @ 60kg
14 reps @ 60kg

Rear Delt-Flys
16 reps @ 12.5kg
15 reps @ 12.5kg
14 reps @ 12.5kg

Standing Bicep Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg

Standing Ez-Bar Curls
16 reps @ 30kg
13 reps @ 30kg
12 reps @ 30kg

• Thursday

Rest (8hrs travel in car to the city)
11k steps

• Friday

26.3k steps
400mg L-Carnitine PW
10mg Cialis PW
22mins treadmill

Upper

Cable Reverse Fly
16 reps @ 15kg
16 reps @ 15kg
12 Reps @ 20kg


Standing Lateral Raises
14 @ 12.5kg
12 @ 12.5kg
12 @ 10kg


Wide Grip Parallel Bar Lat Pulldowns
12 @ 60kg
12 @ 60kg
12 @ 60kg

Row
15 @ 40kg
16 @ 40kg
14 @ 45kg

Incline cable bench
14 @ 70kg
14 @ 70kg
12 @ 75kg

Flat cable fly
14 @ 15kg
12 @ 20kg
14 @ 20kg

*workout was completed at hotel gym. Tried to make things work and progressively overload from previous upper body session. But the combination of different setup and fatigue made things difficult.

• Saturday

Rest. (8hr travel in car)

• Sunday

Rest. Stuck at doctors all day with sick kid.

Notes:

• not much to note this week except as previously stated; started strong, lots of heavy, overhead work at work and then accumulated fatigue kicking my ass.
• Thought having a few days break from work would help, but a deload is in order.
• Attached photo of hotel gym.View attachment 156939

You can only do what you can do brother when traveling. You had a plan and you stuck to it. That's a big win.

 

[Yuri1]

Take the wins where you can bro, and do everything you can to plan the best you can

 

[ChewedSleek]

thats a heck of a gym very nice set up bro
big smoke whats that?

Yeah, it wasn’t a bad set up. Just different to what I’m use to! Haha.
Big smoke = the city.

 

[ChewedSleek]

Beats the standard hotel gym of 2 treadmills, 10kg of dumbbells, and an exercise ball

The misso knew when she booked the hotel, that the gym had to be atleast somewhat decent haha

 

[ChewedSleek]

You can only do what you can do brother when traveling. You had a plan and you stuck to it. That's a big win.

always gotta try and stick to the plan, as much as possible

 

[ChewedSleek]

Take the wins where you can bro, and do everything you can to plan the best you can

100% brother

 

[the_alcatraz]

Yeah, it wasn’t a bad set up. Just different to what I’m use to! Haha.
Big smoke = the city.

thats a huge set up bro

 

[ChewedSleek]

Week 6 Update.

Good evening my EF brothers,

This week has been a deload/rest and recovery week. Cut my training in half, cut my sets and weights down and moved enough to get blood flowing - but not enough to cause any discomfort or aggravate any joint, ligament or tendon issues that have been flaring up.

Nothing really exciting to add this week. Sleep was pretty shit earlier in the week, due to my 1yr old being sick. But as the week progressed and he got better, so did my nights in turn.

I’m feeling much better fatigue and joint-management-wise and very keen to get straight back into training come tomorrow.

As always, this bulk and log is made possible thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep

———————————————————————

Current weight:

• 81kg

Daily calories/macros:

• no changes.

Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Wasn’t on top of blood pressure this week.

Hydration:

• Minimum 4lt +

Workouts:

• Monday

11.5K steps
10mg Cialis PW
20mins treadmill PW

Push

Pec Deck

10 reps @ 40kg
10 reps @ 40kg

Incline D/Bell
10 reps @ 20kg
10 reps @ 20kg

Cable Fly
10 reps @ 15kg
10 reps @ 15kg

Upright Row
10 reps @ 20kg bar
10 reps @ 20kg bar

Single Arm D/Bell Lateral Raises
12 reps @ 7kg
12 reps @ 7kg

Rear Tricep Ext.
10 reps @ 15kg
10 reps @ 15kg

Rope Pushdowns
10 reps @ 25kg
10 reps @ 25kg

- Tuesday
14k steps
30mins treadmill PW

• Wednesday

12k steps
10mg cialis PW
20mins treadmill PW

Legs

Seated Leg Raises
10 reps @ 30kg

Smith Squats
8 reps @ 60kg

Leg Press (smith variation)
10 reps @ 60kg

Goodmornings
10 reps @ 30kg

Calf Raises
10 reps @ 60kg

Cable Crunches
10 reps @ 50kg

• Thursday

8.0k steps
10mg Cialis

• Friday

12.0k steps
10mg Cialis
20mins treadmill Pw

Pull

Flexion Row
10 reps @ 40kg
10 reps @ 40kg

Underhand Lat Pulldowns
10 reps @ 50kg
10 reps @ 50kg

Pull-ups
6 reps @ body weight
6 reps @ body weight

Face pulls
10 reps @ 40kg
10 reps @ 40kg

Rear Delt-Flys
10 reps @ 7kg
10 reps @ 7kg

Standing Bicep Curls
10 reps @ 10kg
10 reps @ 10kg

Standing Ez-Bar Curls
10 reps @ 20kg
10 reps @ 20kg

• Saturday

Rest
Rain day. Watched movies with family all day.

• Sunday

Rest
Meal prep
Oil/Injection prep
GH pre

Notes:

• deload was well and truly needed.
• Going to drop some of the weights back a few kilos on some of the exercises going forward for this next block and progress back up and further from there.
• I’ve been more concerned the last few weeks with increasing weight to satiate my ego and insecurities, at the compromise of form and quality reps. I believe this (combined with my day job) led to increased fatigue and contributed highly to a lot of the pains I was experiencing in my joints and tendons, etc.
• Very keen for the weeks to come.

 

[Yuri1]

Week 6 Update.

Good evening my EF brothers,

This week has been a deload/rest and recovery week. Cut my training in half, cut my sets and weights down and moved enough to get blood flowing - but not enough to cause any discomfort or aggravate any joint, ligament or tendon issues that have been flaring up.

Nothing really exciting to add this week. Sleep was pretty shit earlier in the week, due to my 1yr old being sick. But as the week progressed and he got better, so did my nights in turn.

I’m feeling much better fatigue and joint-management-wise and very keen to get straight back into training come tomorrow.

As always, this bulk and log is made possible thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep

———————————————————————

Current weight:

• 81kg

Daily calories/macros:

• no changes.

Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Wasn’t on top of blood pressure this week.

Hydration:

• Minimum 4lt +

Workouts:

• Monday

11.5K steps
10mg Cialis PW
20mins treadmill PW

Push

Pec Deck

10 reps @ 40kg
10 reps @ 40kg

Incline D/Bell
10 reps @ 20kg
10 reps @ 20kg

Cable Fly
10 reps @ 15kg
10 reps @ 15kg

Upright Row
10 reps @ 20kg bar
10 reps @ 20kg bar

Single Arm D/Bell Lateral Raises
12 reps @ 7kg
12 reps @ 7kg

Rear Tricep Ext.
10 reps @ 15kg
10 reps @ 15kg

Rope Pushdowns
10 reps @ 25kg
10 reps @ 25kg

- Tuesday
14k steps
30mins treadmill PW

• Wednesday

12k steps
10mg cialis PW
20mins treadmill PW

Legs

Seated Leg Raises
10 reps @ 30kg

Smith Squats
8 reps @ 60kg

Leg Press (smith variation)
10 reps @ 60kg

Goodmornings
10 reps @ 30kg

Calf Raises
10 reps @ 60kg

Cable Crunches
10 reps @ 50kg

• Thursday

8.0k steps
10mg Cialis

• Friday

12.0k steps
10mg Cialis
20mins treadmill Pw

Pull

Flexion Row
10 reps @ 40kg
10 reps @ 40kg

Underhand Lat Pulldowns
10 reps @ 50kg
10 reps @ 50kg

Pull-ups
6 reps @ body weight
6 reps @ body weight

Face pulls
10 reps @ 40kg
10 reps @ 40kg

Rear Delt-Flys
10 reps @ 7kg
10 reps @ 7kg

Standing Bicep Curls
10 reps @ 10kg
10 reps @ 10kg

Standing Ez-Bar Curls
10 reps @ 20kg
10 reps @ 20kg

• Saturday

Rest
Rain day. Watched movies with family all day.

• Sunday

Rest
Meal prep
Oil/Injection prep
GH pre

Notes:

• deload was well and truly needed.
• Going to drop some of the weights back a few kilos on some of the exercises going forward for this next block and progress back up and further from there.
• I’ve been more concerned the last few weeks with increasing weight to satiate my ego and insecurities, at the compromise of form and quality reps. I believe this (combined with my day job) led to increased fatigue and contributed highly to a lot of the pains I was experiencing in my joints and tendons, etc.
• Very keen for the weeks to come.

Nice one, good tot see the GH in every night to

 

[abolone]

We Deload every 4th week bro must.

 

[the_alcatraz]

Week 6 Update.

Good evening my EF brothers,

This week has been a deload/rest and recovery week. Cut my training in half, cut my sets and weights down and moved enough to get blood flowing - but not enough to cause any discomfort or aggravate any joint, ligament or tendon issues that have been flaring up.

Nothing really exciting to add this week. Sleep was pretty shit earlier in the week, due to my 1yr old being sick. But as the week progressed and he got better, so did my nights in turn.

I’m feeling much better fatigue and joint-management-wise and very keen to get straight back into training come tomorrow.

As always, this bulk and log is made possible thanks to @Sassy's Pharmaceuticals @Sassy Rep @SassyPharmaRep

———————————————————————

Current weight:

• 81kg

Daily calories/macros:

• no changes.

Supplements:

• supplements have remained mostly the same.

PEDs:

• All Sassy’s Pharmaceuticals 500mg Test E/100mg EQ/3.6ius HGH
• Oil pinning frequency is daily.
• HGH every night PM before bed.

Blood pressure:

• Wasn’t on top of blood pressure this week.

Hydration:

• Minimum 4lt +

Workouts:

• Monday

11.5K steps
10mg Cialis PW
20mins treadmill PW

Push

Pec Deck

10 reps @ 40kg
10 reps @ 40kg

Incline D/Bell
10 reps @ 20kg
10 reps @ 20kg

Cable Fly
10 reps @ 15kg
10 reps @ 15kg

Upright Row
10 reps @ 20kg bar
10 reps @ 20kg bar

Single Arm D/Bell Lateral Raises
12 reps @ 7kg
12 reps @ 7kg

Rear Tricep Ext.
10 reps @ 15kg
10 reps @ 15kg

Rope Pushdowns
10 reps @ 25kg
10 reps @ 25kg

- Tuesday
14k steps
30mins treadmill PW

• Wednesday

12k steps
10mg cialis PW
20mins treadmill PW

Legs

Seated Leg Raises
10 reps @ 30kg

Smith Squats
8 reps @ 60kg

Leg Press (smith variation)
10 reps @ 60kg

Goodmornings
10 reps @ 30kg

Calf Raises
10 reps @ 60kg

Cable Crunches
10 reps @ 50kg

• Thursday

8.0k steps
10mg Cialis

• Friday

12.0k steps
10mg Cialis
20mins treadmill Pw

Pull

Flexion Row
10 reps @ 40kg
10 reps @ 40kg

Underhand Lat Pulldowns
10 reps @ 50kg
10 reps @ 50kg

Pull-ups
6 reps @ body weight
6 reps @ body weight

Face pulls
10 reps @ 40kg
10 reps @ 40kg

Rear Delt-Flys
10 reps @ 7kg
10 reps @ 7kg

Standing Bicep Curls
10 reps @ 10kg
10 reps @ 10kg

Standing Ez-Bar Curls
10 reps @ 20kg
10 reps @ 20kg

• Saturday

Rest
Rain day. Watched movies with family all day.

• Sunday

Rest
Meal prep
Oil/Injection prep
GH pre

Notes:

• deload was well and truly needed.
• Going to drop some of the weights back a few kilos on some of the exercises going forward for this next block and progress back up and further from there.
• I’ve been more concerned the last few weeks with increasing weight to satiate my ego and insecurities, at the compromise of form and quality reps. I believe this (combined with my day job) led to increased fatigue and contributed highly to a lot of the pains I was experiencing in my joints and tendons, etc.
• Very keen for the weeks to come.

good week 6 bro you do need deloads