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Approved Log First Blast Cycle Log
- Thread starter AusCreatine
- Start date
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- first cycle
@AusCreatine nice lean physique man. Great work
Got a good back session in today. Since being able to activate my traps and lats properly the workouts are feeling great.
Pull up
3x3 bodyweight.
Underhand Bent over barbell row
40kg 3x10
Lat Pulldown
60kg 3x10
Seated Row close grip
50kg 3x10
Preacher close grip bicep curls
30kg 3x12
Alternating hammer curls
15kg 3x12
The weight increases are conservative with my primary focus being on moving the weight through the correct muscles. Avoiding the overcompensation from the teres major which was the case prior to activation of my lower/middle trap and lats.
Retatrutide is doing its thing and suppressing the food noise well as of yesterday. I have obtained some extra lighting so that my next photos should be better visibility.
Thanks again to @Corepharma for his patience while I prep for my blast.
Pull up
3x3 bodyweight.
Underhand Bent over barbell row
40kg 3x10
Lat Pulldown
60kg 3x10
Seated Row close grip
50kg 3x10
Preacher close grip bicep curls
30kg 3x12
Alternating hammer curls
15kg 3x12
The weight increases are conservative with my primary focus being on moving the weight through the correct muscles. Avoiding the overcompensation from the teres major which was the case prior to activation of my lower/middle trap and lats.
Retatrutide is doing its thing and suppressing the food noise well as of yesterday. I have obtained some extra lighting so that my next photos should be better visibility.
Thanks again to @Corepharma for his patience while I prep for my blast.
Attachments
gear looking clean bro @AusCreatine thats the way
pull ups are what you want for that width
any macros on foods?
@AusCreatine s man looking really solid. Barbell row and seated row look good.
@AusCreatine Bro, you looking really good on this. Good to see you. Suppressing your food. Gotta lean up.
I'd like to see more. I'm trying for my myself (see my log)
@AusCreatine Bros. Looking really good on this. I like to seated row and I like the preacher close grip.
EF family appreciates your updates!
@AusCreatine Awesome update, man. Thanks for taking the time to post up some of your stash.
@AusCreatine Great job on this man. You're doing an amazing job. I'm very proud of you.
@AusCreatine Heck of a job, man. This is some iron training at its max.
Love to see this. Keep it up.
Definitely a good session indeed
@AusCreatine thats a solid pull day!
@AusCreatine love the gear pic. These are my favorites
@AusCreatine Numbers look solid bro....amazing updates.........
The week has gone pretty well. Diet has been clean for the most part and no binge sessions. 4 training sessions this week with todays being an extra back/hamstring/ab day.
Training
Deadlift
3x5 140kg
Pull up
3x3 BW
Seated hamstring curl
47kg x 15
47kg x 12
47kgx 10
47kg x 9
Ab rollout wheel
3x10
Since working on activating the lats and better scapula control it's been a while since I have deadlift. It felt clean and could have gone for more but easing into it.
Injury wise the knee is going alright and not causing any issues. Scapula issues are being resolved with daily stretches and activation drills.
Weight
Weight is sitting around 96kg in the morning. A significant drop from around 98 last week which I put down to a combination of the deficit and I had been eating poorly causing a lot of water retention etc.
Diet
I am aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
I'll continue this coming week with the same goal and monitor the scale
Supplements
150mg test e split twice a week
2mg Retatrutide split twice a week
Same OTC supplments as previous entry
I am happy with the week. Thanks again to @Corepharma for sponsoring me. The plan is to drop to 90kg and drop the reta. Eat at Maintenace for a few weeks then up the Test. All going well This should take 6-8 weeks. Progress photos are added.
Training
Deadlift
3x5 140kg
Pull up
3x3 BW
Seated hamstring curl
47kg x 15
47kg x 12
47kgx 10
47kg x 9
Ab rollout wheel
3x10
Since working on activating the lats and better scapula control it's been a while since I have deadlift. It felt clean and could have gone for more but easing into it.
Injury wise the knee is going alright and not causing any issues. Scapula issues are being resolved with daily stretches and activation drills.
Weight
Weight is sitting around 96kg in the morning. A significant drop from around 98 last week which I put down to a combination of the deficit and I had been eating poorly causing a lot of water retention etc.
Diet
I am aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
I'll continue this coming week with the same goal and monitor the scale
Supplements
150mg test e split twice a week
2mg Retatrutide split twice a week
Same OTC supplments as previous entry
I am happy with the week. Thanks again to @Corepharma for sponsoring me. The plan is to drop to 90kg and drop the reta. Eat at Maintenace for a few weeks then up the Test. All going well This should take 6-8 weeks. Progress photos are added.
Attachments
Last edited:
@AusCreatine why do your pics have such a strange background bro? can you repost with your natural background please
sure Alcatraz! will do for next pics
will be waiting on this bro
Weekly wrap up
It's been a good week. No binge eating. Calories still sitting around 2300. I've not been too strict on it. I'll be locking in the diet this coming week. I've mixed up my training to see how my strength is going. I'll run this same training routine for the remainder of my cut which will be about 5-7 weeks. I've reduced my TRT dose to 125mg from 150mg as well. Primarily to see what levels I get on 125mg/week. 150mg has me anywhere from 600-1000 ng/dl at trough. I'll be getting a full blood panel at end of cut.
Weight
Sitting around 95.8kg. Down about half a kg from last week.
Training
Every 2nd day. The first 3 days of the week are strength focused, due to alternating days I will use the 4th session every 2nd week to add in volume. 30 minutes steady state cardio 70-80% max HR after each session.
Injuries
AC joint has been good no issues. I'm due to get a bakers cyst drained this week. I don't know if that will force a recovery on the leg movements for a bit.
Monday
Barbell bench press
85kg x 5 x 5 sets
Overhead press
50kg x 5 x 5 sets
Squat
100kg x 5 x 5 sets
Hanging leg raise
15
12
10
Wednesday
Deadlift
140kg x 3 x 5 sets
Pull up
3 x 5 sets
Barbell row
60kg x 5 x 5 sets
Lat pulldown
50kg x 12
50kg x 10
50kg x 6
Friday
Bench press
87.5kg x 5 x 5 sets
Overhead press
52.5kg x 5 x 5 sets
Squat
105kg x 5 x 5 sets
Hanging leg raise
15
12
10
Seated hamstring curl
47kg x 12
47kg x 10
47kg x 10
Sunday
Pull up
5
3
3
High to low row
60kg x 10 x 3 sets
T bar row
40kg x 10 x 3 sets
Lat pulldown
50kg x 10 x 3 sets
Seated cable row
50kg x 8 x 3 sets
Dumbbell shrug
12kg x 12 x 3 sets
Seated incline dumbbell curl
7.5kg x 15 x 3 sets
Diet
I am aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
2mg Retatrutide split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
As per usual shoutout to @Corepharma for sponsoring me. progress photos attached @abolone.
I'm looking forward to another good week. Hope everyone else had a good week and will crush the next week too!
It's been a good week. No binge eating. Calories still sitting around 2300. I've not been too strict on it. I'll be locking in the diet this coming week. I've mixed up my training to see how my strength is going. I'll run this same training routine for the remainder of my cut which will be about 5-7 weeks. I've reduced my TRT dose to 125mg from 150mg as well. Primarily to see what levels I get on 125mg/week. 150mg has me anywhere from 600-1000 ng/dl at trough. I'll be getting a full blood panel at end of cut.
Weight
Sitting around 95.8kg. Down about half a kg from last week.
Training
Every 2nd day. The first 3 days of the week are strength focused, due to alternating days I will use the 4th session every 2nd week to add in volume. 30 minutes steady state cardio 70-80% max HR after each session.
Injuries
AC joint has been good no issues. I'm due to get a bakers cyst drained this week. I don't know if that will force a recovery on the leg movements for a bit.
Monday
Barbell bench press
85kg x 5 x 5 sets
Overhead press
50kg x 5 x 5 sets
Squat
100kg x 5 x 5 sets
Hanging leg raise
15
12
10
Wednesday
Deadlift
140kg x 3 x 5 sets
Pull up
3 x 5 sets
Barbell row
60kg x 5 x 5 sets
Lat pulldown
50kg x 12
50kg x 10
50kg x 6
Friday
Bench press
87.5kg x 5 x 5 sets
Overhead press
52.5kg x 5 x 5 sets
Squat
105kg x 5 x 5 sets
Hanging leg raise
15
12
10
Seated hamstring curl
47kg x 12
47kg x 10
47kg x 10
Sunday
Pull up
5
3
3
High to low row
60kg x 10 x 3 sets
T bar row
40kg x 10 x 3 sets
Lat pulldown
50kg x 10 x 3 sets
Seated cable row
50kg x 8 x 3 sets
Dumbbell shrug
12kg x 12 x 3 sets
Seated incline dumbbell curl
7.5kg x 15 x 3 sets
Diet
I am aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
2mg Retatrutide split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
As per usual shoutout to @Corepharma for sponsoring me. progress photos attached @abolone.
I'm looking forward to another good week. Hope everyone else had a good week and will crush the next week too!
Attachments
double bi from back strong pose bro i like the diet but want to see some pics of foods
how you doing 234 carbs with retatrutide? @AusCreatine
@AusCreatine this is a great training session you put together. let us know how the reta works for you. i'm also on it and recently did 2mgs myself. i'm loggging too on evo
Thanks alcatraz i'll get some food pics for next weekly wrap up.
What do you mean about the carbs? For me reta takes away the food noise
Thanks @stevesmi . I've used the reta before at 2mg single dose a week, I've changed to 1mg twice a week for this time. It takes away the food noise but I still could eat 3k+ cals on it.
@AusCreatine bro dayum this a good update.
EF family loves you and appreciates yo hard work. keep up the good work !
@AusCreatine bros you making sure you put together a nice workout session.
reta, cialis and test E is on point.
these are a good setup!
Have there been issues with binge eating?
There has been in the past and still pop up on occasion, emotional regulation issue which is being addressed
@AusCreatine you are looking solid. , this is some iron hardcore training at its finest. Keep up the good work. We love to see your hard work.
@AusCreatine reta 2mgs a aweek is a good dose i think.
you will get good results. i like the other stuff you are doing too
@AusCreatine hell yeah bro youre doing a great job!
I mean hard to down 200 carbs with retatrutide bro lol @AusCreatine
you doing low GI carbs like oatmeal?
@AusCreatine rraliy like the supplement list man. Looks like the core pharma is treating you well.
Good work bro, and can’t go wrong with @Corepharma > GOATED lab always 
Weekly wrap up
Another good week, nothing much to report. Thanks to @Corepharma for sponsoring. His Retatrutide making the cut seamless and test e smooth.
Weight
Sitting around 94.8 kg. Down about a kg from last week. Calories have been around 2300 with flexibility.
Training
Training has been good. I'm enjoying the lower reps higher weights. I will be lowering the reps and sets from 5-4 this coming week. Will implement a deload in the coming weeks.
Monday
Barbell bench press 90kg
5
5
5
4
3
Overhead press 55kg
5x5
Squat 110kg
5x5
Hanging leg raise
15
12
10
Seated hamstring curl 47kg
12
10
10
Wednesday
Deadlift 145kg
3 x 5 sets
Pull up
3 x 5 sets
Barbell row 62.5kg
5 x 5
Lat pulldown
50kg x 12
50kg x 12
50kg x 8
Friday
Bench press 90kg
5
5
5
4
3
Overhead press 57.5kg
5
5
5
5
4
Squat 115kg
5 x 5
Hanging leg raise
15
8
8
Seated hamstring curl 53kg
8 x 3 sets
Sunday
Pull up
5
3
3
Chin up
3
3
3
T bar row 40kg
10 x 3 sets
Lat pulldown
50kg x 10
50kg x 8
40kg x 10
Seated cable row
50kg x 10
50kg x 10
40kg x 10
Dumbbell shrug 17.5kg
12 x 3 sets
Seated incline dumbbell curl
10kg x 15
10kg x 10
10kg x 10
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
2mg Retatrutide split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
As mentioned, it's been an unremarkable week which has been good. Posing is a work in progress
Another good week, nothing much to report. Thanks to @Corepharma for sponsoring. His Retatrutide making the cut seamless and test e smooth.
Weight
Sitting around 94.8 kg. Down about a kg from last week. Calories have been around 2300 with flexibility.
Training
Training has been good. I'm enjoying the lower reps higher weights. I will be lowering the reps and sets from 5-4 this coming week. Will implement a deload in the coming weeks.
Monday
Barbell bench press 90kg
5
5
5
4
3
Overhead press 55kg
5x5
Squat 110kg
5x5
Hanging leg raise
15
12
10
Seated hamstring curl 47kg
12
10
10
Wednesday
Deadlift 145kg
3 x 5 sets
Pull up
3 x 5 sets
Barbell row 62.5kg
5 x 5
Lat pulldown
50kg x 12
50kg x 12
50kg x 8
Friday
Bench press 90kg
5
5
5
4
3
Overhead press 57.5kg
5
5
5
5
4
Squat 115kg
5 x 5
Hanging leg raise
15
8
8
Seated hamstring curl 53kg
8 x 3 sets
Sunday
Pull up
5
3
3
Chin up
3
3
3
T bar row 40kg
10 x 3 sets
Lat pulldown
50kg x 10
50kg x 8
40kg x 10
Seated cable row
50kg x 10
50kg x 10
40kg x 10
Dumbbell shrug 17.5kg
12 x 3 sets
Seated incline dumbbell curl
10kg x 15
10kg x 10
10kg x 10
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
2mg Retatrutide split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
As mentioned, it's been an unremarkable week which has been good. Posing is a work in progress
Attachments
What do you mean my pics are the same?
they look the same bro same backgrounds and same poses
try do do a different post please @AusCreatine
Keeping the pose/background and clothes same allows for a better comparison between the start and end point and week to week.
Try a few different poses bro
Been interested in seeing a good side chest
Sounds good! Will try one out next check in
you said comprehensive? but i see limited bloods bro @AusCreatine how about full blood panel?
@AusCreatine i would ease up a tad bit on the trt. you are running a bit hot on the test and free test. over time it will strain your organs
@AusCreatine bro i would slam sports TRT. put you numbers higher. i cruise year round on tren as my base
@AusCreatine Bros is an excellent update. Always good to see your blood work. It shows that you serious.
What are they and what's the dose
@AusCreatine good job posting up the bloods. even with avg shbg numbers your free test is high. that means your TRT dose is a bit high.
@AusCreatine I love your updates man looking really good on this. Testosterone levels are pretty good. Nice to see you're not overdoing it too much.
@AusCreatine Absolutely love this man. It's looking outstanding. You've got trt right at the limit.
Fantastic news.
how low do you run your trt?
I was on 150mg before but put my numbers around 7-800 and e2 around 150
I've had trouble dialing my TRT dose in over the years. On 150mg I would get anywhere from 600-1000pmol/L (range is 200-600)
At 125mg i've had 409-610.
At 100mg I had 330.
At 330 levels its far too low. 125mg has me sitting at/near the top. Happy for any input
There's the rest of them. my DHEA has always been low. The period where it was in range was when I was supplementing it. DHEA isn't over the counter here in AUS so had to get through a clinic which is expensive and didn't see any benefit.
My hsCRP is elevated due to being sick. It usually sits around .4-.5.
Again happy for any feedback or input around bloods
Attachments
I'm not on TRT. but the thing i advise my clients is keep your TRT mid range and if you want more then blast gear like you would on a cycle for 8-12 weeks. but always back down. over time your #'s will get hotter and hotter. and that isn't good
based on your bloods i would tell you drop the dose 10-20mgs a week. that would be perfect and donate blood frequently
bro i think you should do tren as TRT base
@AusCreatine has to do with when you inject and all kinds of things like changes to how your body metabolizes or even each batch you are takingI've had trouble dialing my TRT dose in over the years. On 150mg I would get anywhere from 600-1000pmol/L (range is 200-600)
At 125mg i've had 409-610.
At 100mg I had 330.
At 330 levels its far too low. 125mg has me sitting at/near the top. Happy for any input
@AusCreatine gotta love to see that brother
The majority of them were all pharma test from clinic and same injection schedule by about a few hours. Crazy how the body works.
yeah which is why 1 test shouldn't determine all
Nice job
Weekly wrap up
Weeks been good. I've caught the flu towards the second end of the week which missed a training session on the weekend. Being sick and sweaty always causes some skin issues on my back unfortunately.
Weight
Sitting around 94kg, approximately 800g down on last wee. Calories have been around 2300 with flexibility. Went out for an event which put my calories higher than needed.
Training
Training is going well with lower reps higher weight. Dropped the sets down to 4. Since I am sick i'll use this week as a deload and get in and do some light movements. The following week will be a repeat of this weeks weights and reps.
Tuesday
Barbell bench press 92.5kg
4x4
Overhead press 60kg
4x4
Squat 120kg
4x4
Hanging leg raise (implementing an extra lift at the top to take lower back off pad)
15
8
8
Seated hamstring curl 53kg
8 x 3 sets
Wednesday
Deadlift 150kg
3 x 4 sets
Pull up
3
3
3
2
Barbell row 65kg
5 x 5 sets
Lat pulldown 50kg
12
10
8
Underhand pulldown 50kg
10
8
8
Friday
Bench press 95kg
3 x 4 sets
Overhead press62.5kg
4x4
Squat 125kg
4 x 4 sets
Hanging leg raise
12
10
8
Seated hamstring curl 53kg
8 x 3 sets
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
2mg Retatrutide split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
Shoutout to @Corepharma for the sponsorship. Cut should be done in approximately 4 weeks. Photos are different poses as requested by @the_alcatraz . I'm looking forward to entering a surplus and upping the dosages soon to build some more mass particularly on my back
Weeks been good. I've caught the flu towards the second end of the week which missed a training session on the weekend. Being sick and sweaty always causes some skin issues on my back unfortunately.
Weight
Sitting around 94kg, approximately 800g down on last wee. Calories have been around 2300 with flexibility. Went out for an event which put my calories higher than needed.
Training
Training is going well with lower reps higher weight. Dropped the sets down to 4. Since I am sick i'll use this week as a deload and get in and do some light movements. The following week will be a repeat of this weeks weights and reps.
Tuesday
Barbell bench press 92.5kg
4x4
Overhead press 60kg
4x4
Squat 120kg
4x4
Hanging leg raise (implementing an extra lift at the top to take lower back off pad)
15
8
8
Seated hamstring curl 53kg
8 x 3 sets
Wednesday
Deadlift 150kg
3 x 4 sets
Pull up
3
3
3
2
Barbell row 65kg
5 x 5 sets
Lat pulldown 50kg
12
10
8
Underhand pulldown 50kg
10
8
8
Friday
Bench press 95kg
3 x 4 sets
Overhead press62.5kg
4x4
Squat 125kg
4 x 4 sets
Hanging leg raise
12
10
8
Seated hamstring curl 53kg
8 x 3 sets
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
2mg Retatrutide split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
Shoutout to @Corepharma for the sponsorship. Cut should be done in approximately 4 weeks. Photos are different poses as requested by @the_alcatraz . I'm looking forward to entering a surplus and upping the dosages soon to build some more mass particularly on my back
Attachments
now thats waht im talking about bro thank you yoru back and shoulders AMAZING
@AusCreatine very nice job on the training for the week. i like the leg training. seems like you got a good read on your strategy
looking good on this man. nice job on this training and i like the volume. its perfect for what you are looking for!
@AusCreatine
Another member with a flu bug
@AusCreatine I think you're making solid progress. You should start seeing some good effects from that reta over the next couple months. how is the cialis treating you?
@AusCreatine bro this is hardcore iron training. supplement list is on point too! i like it!
Sorry to hear that, you caught the flu. That really sucks. Hopefully, you can feel better soon. Make sure you are easing back on your training and hydrating.
@AusCreatine
this is looking perfect. a nice upper body training. hit the chest like an iron champion. then go after the core. i like it gotta build it up
@AusCreatine
Thanks brother. Cialis has been a part of my supps for years and always does the job
love cialis #1 lol
@AusCreatine nothing worse than getting sick! Hope you recover quickly!
Back is looking wide
i know some doctors like it for heart health
@AusCreatine yea buddy. Looking solid man. Good gains.
Weekly wrap up
I came into this week sick which dragged on longer than expected. Instead of pushing through for some half ass training sessions, I used the opportunity to rest and keep my daily steps up around 10k. Not ideal but feeling better this week to get back into it.
I'll cease the retatrutide this week and see how I go with food noise the next couple of weeks. If it's too much of a pain I'll reintroduce. I'm close to my blast goal of 90ish KG and should be there in 3-4 weeks. I find that after 4-5 weeks on retatrutide it appears to impact my mental health negatively and I get an overall sense of indifference towards everything.
I had an echo done last week with results this week. I've not had any heart issues and BP sits around 115/70 but thought I would get one done just for a base point too.
Weight
Sitting around 93kg, approximately 1kg down on last week. Calorie goal has been around 2300 but I underate by a couple hundred calories a few days due to a combination of the retatrutide and feeling sick which dampened my appetite something major.
Training
No training this week. I will pick up where I left off my last training week this week.
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
2mg Retatrutide split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
No photos taken this week and as per usual thanks to the guy @Corepharma for sponsorship and quality products.
I came into this week sick which dragged on longer than expected. Instead of pushing through for some half ass training sessions, I used the opportunity to rest and keep my daily steps up around 10k. Not ideal but feeling better this week to get back into it.
I'll cease the retatrutide this week and see how I go with food noise the next couple of weeks. If it's too much of a pain I'll reintroduce. I'm close to my blast goal of 90ish KG and should be there in 3-4 weeks. I find that after 4-5 weeks on retatrutide it appears to impact my mental health negatively and I get an overall sense of indifference towards everything.
I had an echo done last week with results this week. I've not had any heart issues and BP sits around 115/70 but thought I would get one done just for a base point too.
Weight
Sitting around 93kg, approximately 1kg down on last week. Calorie goal has been around 2300 but I underate by a couple hundred calories a few days due to a combination of the retatrutide and feeling sick which dampened my appetite something major.
Training
No training this week. I will pick up where I left off my last training week this week.
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
No photos taken this week and as per usual thanks to the guy @Corepharma for sponsorship and quality products.
No training? i hope you start training soon really pushing it
Core Pharma Rep
Member
Hope you're feeling better brother, keen to see you back to training next week.
Weekly wrap up
Back into the training this week. I've been away from my normal training place and mixed up the training a bit. I'm always cautious pushing too hard after being sick. Due to time constraints I had to train 4 consecutive days which I don't enjoy. I've also not had time to do my normal 30 minutes LISS after every session.
Got my echo results which show everything in normal range so that good. I dropped the retatrutide at the start of the week and my weight loss has slowed down. I definitely feel more hunger coming back. I have eaten over my calories by a few hundred most days so will need to reign it in this week to my goal of 2300. Overall a great week and I feel good.
Blood pressure sitting around 115/70.
Weight
Sitting around 92.7kg, approximately 300g down on last week. I'm hoping the decrease in weight loss is due to ceasing retatrutide but will see what next week looks like.
Training
Two heavier sessions and two lighter sessions this week to get back into it
Tuesday
Barbell bench press 90kg
5x3 sets
Overhead press 60kg
4x3 sets
Squat 120kg
5x3 sets
Hanging leg raise (implementing an extra lift at the top to take lower back off pad)
15
12
10
Seated hamstring curl 47kg
12
10
10
Wednesday
Deadlift 150kg
3x4 sets
Pull up
3
3
3
2
Barbell row 65kg
5x4 sets
Lat pulldown 50kg
12
10
8
Underhand pulldown 50kg
10
8
8
Thursday
Incline dumbbell press 30kg
10x3 sets
Seated shoulder press 20kg
10x3 sets
Dumbbell shrug 17.5kg
12x3 sets
Lateral dumbbell raise 7kg
15x3 sets
Ez-bar preacher curl 30kg
10x3 sets
Hammer curl 12.5kg
10x3 sets
Seated hamstring curl
50kg x 10
50kg x 10
40kg x 10
Dips
10
8
6
Friday
Pull ups
5
4
3
Lat pulldown 50kg
12
12
10
Single hand cable twist row 14kg
10x3 sets
Good mornings 20kg
10x3 sets
Scapula pull up
10x3 sets
Straight bar tricep pushdown 21.25kg
12x3 sets
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
Thanks to @Core Pharma Rep @Corepharma for the sponsorship. Photos attached. Another 3ish weeks of the cut to go depending on the next weeks results.
Back into the training this week. I've been away from my normal training place and mixed up the training a bit. I'm always cautious pushing too hard after being sick. Due to time constraints I had to train 4 consecutive days which I don't enjoy. I've also not had time to do my normal 30 minutes LISS after every session.
Got my echo results which show everything in normal range so that good. I dropped the retatrutide at the start of the week and my weight loss has slowed down. I definitely feel more hunger coming back. I have eaten over my calories by a few hundred most days so will need to reign it in this week to my goal of 2300. Overall a great week and I feel good.
Blood pressure sitting around 115/70.
Weight
Sitting around 92.7kg, approximately 300g down on last week. I'm hoping the decrease in weight loss is due to ceasing retatrutide but will see what next week looks like.
Training
Two heavier sessions and two lighter sessions this week to get back into it
Tuesday
Barbell bench press 90kg
5x3 sets
Overhead press 60kg
4x3 sets
Squat 120kg
5x3 sets
Hanging leg raise (implementing an extra lift at the top to take lower back off pad)
15
12
10
Seated hamstring curl 47kg
12
10
10
Wednesday
Deadlift 150kg
3x4 sets
Pull up
3
3
3
2
Barbell row 65kg
5x4 sets
Lat pulldown 50kg
12
10
8
Underhand pulldown 50kg
10
8
8
Thursday
Incline dumbbell press 30kg
10x3 sets
Seated shoulder press 20kg
10x3 sets
Dumbbell shrug 17.5kg
12x3 sets
Lateral dumbbell raise 7kg
15x3 sets
Ez-bar preacher curl 30kg
10x3 sets
Hammer curl 12.5kg
10x3 sets
Seated hamstring curl
50kg x 10
50kg x 10
40kg x 10
Dips
10
8
6
Friday
Pull ups
5
4
3
Lat pulldown 50kg
12
12
10
Single hand cable twist row 14kg
10x3 sets
Good mornings 20kg
10x3 sets
Scapula pull up
10x3 sets
Straight bar tricep pushdown 21.25kg
12x3 sets
Diet
Still aiming for around 2300 calories but this varies by a few hundred daily. Macros are 196P/66F/234C
Supplements
125mg test e split twice a week
5mg Cialis daily
Same OTC supplements as previous entry
Thanks to @Core Pharma Rep @Corepharma for the sponsorship. Photos attached. Another 3ish weeks of the cut to go depending on the next weeks results.
Attachments
back in the action dude love see this and really tight pics you lean
@AusCreatine you look fantastic on these pictures man
the back looks great!
the entire week of training was solid
@AusCreatine Excellent job on this, man. I love the training that you're doing. Macros look to be on point. Keep it up.
If I train anywhere different I ease back a little
@AusCreatine this was an excellent week split session! one of the best workout routines for the week i've seen today. the volume is outstanding
@AusCreatine bro looking good on this. what the cialis doing 5mg a day? seem like a good one to use
@AusCreatine looks really good on this
still aiming 2300 calories is working and i think your macros are solid
can always change as you go
@AusCreatine Bros, this looks fantastic. You keeping the strong training. I got a lot of respect for that. Keep up the good work and keep the grind going.
Thanks for the support EF FAMILY. Excited to end this cut soon and put on same mass to try get into the same league as some of these other aussie boys on here!
I enjoy it for the pumps, its been said to have some health benefits and a harder erection is always good
you going to go into a bulk?
Yeah sure will be, blast and bulk
bro pumps always good
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