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Approved Log My Testosterone Primobolan Anavar Cycle Log

Mk11kh

Mk11kh

V.I.P.
EF Logger
So I just finished my 2.5 cut. Now going to do a recomp cycle but dry. I’m currently at 5’8 152lbs 27 waist 13.5% BF. I will check my BF% and mass every month to check progress.

I plan on doing:

500mg test e/week
200mg primo/week
50mg var/day
5mg Aromasin EOD
N2guard ED
10mg of SR9009 30 min before tanning

I plan on running this cycle for 16 weeks so long as lab work looks good. I might add some tren ace at the very end.

Questions: Could I boost the primo to 400mg a week? I’ve read online that you need a minimum of 350mg/week to get any results.

Also I’ve read that SR9009 doesn’t get metabolized well when done orally and cardarine is better. Is this true?

My planned workout split is:
  • Friday - Chest/bis + abs
  • Saturday - Posterior chain + cardio
  • Sunday - Back/tris
  • Monday - Quads/glutes + cardio
  • Tuesday - Delts/traps
  • Wednesday - Arms+ abs + cardio
I’m going to do a gradual reintroduction of calories so not too blow up. I’m currently at 1946 calories/day and going to add 200/day to start, so 2146 calories/day for 1-2 weeks until I reach 3100 calories or so.
 
Last edited:
Just finished doing my new macros for this cycle. Also my primo is coming in today. So I'll start cycle today. I'll post touch down pics from DS later today. They are fkn awesome such fast delivery!

So I'll be consuming 2116 calories a day: 182g of protein, 55g of fat, 269g of carbs

That's a 200 calorie increase from my cutting cycle. So I'm still calorie deficit by 2597 a week. I'll have a cheat meal of about ~calories a week to maintain sanity. So I'lll be in caloric deficit of 1997 a week for the next 2 weeks- then I'll go up another 200 calories.

How does that look?

Breakfast: 1 scoop of protein powder+powdered greens, 2 TBSP of PB, 1/3 cup of cream of rice, chicken sausage

Lunch: 1 scoop of protein powder, 100g of banana, 1/2 cup of korean beef, roasted chickpeas, 1/4 cup of almonds, 2 rice cakes, roasted veggies

Dinner: Quest protein bar or protein chips, 1/2 cup of korean beef, roasted chickpeas, 1/4 cup of almonds
 
Had an amazing workout! My stuff from DS came in today. I started the primo and test today. Hoping the var comes tomorrow.

Naps is taking forever to ship my stuff. How long do they usually take?

30 mins light jogging pwo

Chest and biceps
  • Smith machine bench press 120lbs 3x12 up in reps
  • Hammer curls 30lbs 3x20
  • DB bench press 30lbs 3x12
  • Incline db curls 10lbs 4x15
  • Bench press 155lbs 5x9 up in reps
  • Seated incline press 190lbs 4x10,10,6,6
  • Cable hammer curls 50lbs 4x12
  • Decline iso press 200lbs up 10lbs 4x12,11,9,9
Post workout 30 mins incline walking

Also about the aromasin. I’ve read that primo can crash e2 and that I should hold off on aromasin until it’s necessary. Is that accurate? I should be getting my aromasin tomorrow.

Also at what point should I get labs done for total test and e2- since I started cycle today?
 
Mk11kh said:
So I just finished my 2.5 cut. Now going to do a recomp cycle but dry. I’m currently at 5’8 152lbs 27 waist 13.5% BF. I will check my BF% and mass every month to check progress.

I plan on doing:

500mg test e/week
200mg primo/week
50mg var/day
5mg Aromasin EOD
N2guard ED
10mg of SR9009 30 min before tanning

I plan on running this cycle for 16 weeks so long as lab work looks good. I might add some tren ace at the very end.

Questions: Could I boost the primo to 400mg a week? I’ve read online that you need a minimum of 350mg/week to get any results.

Also I’ve read that SR9009 doesn’t get metabolized well when done orally and cardarine is better. Is this true?

My planned workout split is:
  • Friday - Chest/bis + abs
  • Saturday - Posterior chain + cardio
  • Sunday - Back/tris
  • Monday - Quads/glutes + cardio
  • Tuesday - Delts/traps
  • Wednesday - Arms+ abs + cardio
I’m going to do a gradual reintroduction of calories so not too blow up. I’m currently at 1946 calories/day and going to add 200/day to start, so 2146 calories/day for 1-2 weeks until I reach 3100 calories or so.
Click to expand...
The 16 week cycle should be fine but dont add trenbolone dude @Mk11kh
stenabolic sr9009 use it about 30min before training its fine
n2guard 7caps ed

can you boost primobolan? yes but not first 4 weeks start with 200mgs for 4 weeks

and sr9009 100% metabolized just very short term like 1 hour max
 
Mk11kh said:
Just finished doing my new macros for this cycle. Also my primo is coming in today. So I'll start cycle today. I'll post touch down pics from DS later today. They are fkn awesome such fast delivery!

So I'll be consuming 2116 calories a day: 182g of protein, 55g of fat, 269g of carbs

That's a 200 calorie increase from my cutting cycle. So I'm still calorie deficit by 2597 a week. I'll have a cheat meal of about ~calories a week to maintain sanity. So I'lll be in caloric deficit of 1997 a week for the next 2 weeks- then I'll go up another 200 calories.

How does that look?

Breakfast: 1 scoop of protein powder+powdered greens, 2 TBSP of PB, 1/3 cup of cream of rice, chicken sausage

Lunch: 1 scoop of protein powder, 100g of banana, 1/2 cup of korean beef, roasted chickpeas, 1/4 cup of almonds, 2 rice cakes, roasted veggies

Dinner: Quest protein bar or protein chips, 1/2 cup of korean beef, roasted chickpeas, 1/4 cup of almonds
Click to expand...
the macros look good but i would up the protein to 200 grams keep the carbs and fats the same dude
so add a bigger portion of protein powder or whatever is convenient
 
stevesmi said:
hard to believe your stats where you're only weighing 152 lbs is that accurate?
Click to expand...
That’s what the DEXA scan said. I probably weigh a few less pounds because I went to get scanned after lunch.
MUSTANG_18 said:
The 16 week cycle should be fine but dont add trenbolone dude @Mk11kh
stenabolic sr9009 use it about 30min before training its fine
n2guard 7caps ed

can you boost primobolan? yes but not first 4 weeks start with 200mgs for 4 weeks

and sr9009 100% metabolized just very short term like 1 hour max
Click to expand...
ok I’ll stick to 200mgs the first few weeks. Oh so my cousin whose a nurse told me not to inject more than 1ml in the medial deltoid lol

I made the mistake and injected 2ml in my medial deltoid before finding this out. Do you think the primo was absorbed? A little cane out but not a lot.
 
Hard to believe your weight but everybody is different. You might have a small bone structure.
 
Good job, getting in some jogging

and the chest workout looks great.
 
The aromasin is arriving today should I start it right away or wait and do e2 labs in a few weeks?
 
Just finished posterior chain and abs haven’t did any bb deadlifts in a few months so I went light.

Hamstrings/glutes/calves

  • Deficit deadlifts 95lbs 4x12
  • Hip thrusts 110lbs 4x12
  • Seated calve press 115lbs 4x12
  • SLDL 95lbs 4x11
  • Hip abductor machine 120lbs 4x12
  • Standing isolation hamstring curls 15lbs 3x12
  • Standing calve raise machine 180lbs 4x8
Finished with ab work

The SR9009 is awesome. My recovery between sets is significantly noticeable. I finished my workout in record time. My var and AI got here from DS so now I have everything. I’ll post touch down pics, domestic supply is the fkn amazing!
 
my primo and var arrived but aromasin which was shipped in a different package never arrived. Post office is closed today too 😕

Here’s the primo and var.

IMG_3598.webp
 
Do I have to use aromasin right away? I can’t replace it until I get paid next. I can possibly get Nolvadex or arimidex instead through another source that’s cheaper.

What should I do? I already started cycle. I contacted USPS but it’s Saturday and their site isn’t helpful.
 
Nvm! Domestic supply is the best! They helped me find the package lol
 
Mk11kh said:
That’s what the DEXA scan said. I probably weigh a few less pounds because I went to get scanned after lunch.

ok I’ll stick to 200mgs the first few weeks. Oh so my cousin whose a nurse told me not to inject more than 1ml in the medial deltoid lol

I made the mistake and injected 2ml in my medial deltoid before finding this out. Do you think the primo was absorbed? A little cane out but not a lot.
Click to expand...
Start slow, dont go fast on this, we need to go slow. @Mk11kh
Primobolan should be absorbed but try to do 1 ml at a time.
 
MUSTANG_18 said:
Start slow, dont go fast on this, we need to go slow. @Mk11kh
Primobolan should be absorbed but try to do 1 ml at a time.
Click to expand...
Well I’m going to start doing my glutes. My cousin whose a nurse said the glutes are suggested for 2ml injections and absorbs anabolics and testosterone more.
 
Also I currently take a greens powder with pre and probiotics in the morning with my shake. Do you guys recommend a collagen supplement/bovine?

I know that gear is rough on the joints and skin.
 
Newer log lets go 💪
 
Today I took the Anavar sublingual- dunno if it’s all mental but I felt a rush compared to swallowing it.

Started to feel the gear towards the end of my workout. The SR9009 is def noticeable. I finished my whole workout in 1hr 15min versus 2 hours.

I am exhausted and so hungry. I felt a little dizzy and out of breath after my workout. I had a protein shake, banana, and 2 rice cakes which helped.

Back triceps

  • ISO low row machine isolation 250lbs up 10lbs 3x
  • Behind the back shrugs 185lb 4x10 up in reps
  • Kitana tricep extensions (lateral head) 17lbs 4x15 up in reps
  • Isolated modified seated lat pulls 60lbs 3x12 up in reps
  • Smith machine JM press(long head) 30lbs 4x8
  • Wide grip bb rows 65lbs 4x8
  • Isolated lat pulls iso high row 55lbs 3x
  • Overhead behind the back vbar tricep extension 70lbs up 10lbs 4x12
Couldn’t do cardio today. I have a bunch of schoolwork today and tomorrow.
 
Mk11kh said:
Well I’m going to start doing my glutes. My cousin whose a nurse said the glutes are suggested for 2ml injections and absorbs anabolics and testosterone more.
Click to expand...
Glutes are easy injections, glutes and shoulders pin both. @Mk11kh
And 2ml wont absorb more than 3ml or 1ml, thats pseudoscience.
 
Mk11kh said:
Today I took the Anavar sublingual- dunno if it’s all mental but I felt a rush compared to swallowing it.

Started to feel the gear towards the end of my workout. The SR9009 is def noticeable. I finished my whole workout in 1hr 15min versus 2 hours.

I am exhausted and so hungry. I felt a little dizzy and out of breath after my workout. I had a protein shake, banana, and 2 rice cakes which helped.

Back triceps

  • ISO low row machine isolation 250lbs up 10lbs 3x
  • Behind the back shrugs 185lb 4x10 up in reps
  • Kitana tricep extensions (lateral head) 17lbs 4x15 up in reps
  • Isolated modified seated lat pulls 60lbs 3x12 up in reps
  • Smith machine JM press(long head) 30lbs 4x8
  • Wide grip bb rows 65lbs 4x8
  • Isolated lat pulls iso high row 55lbs 3x
  • Overhead behind the back vbar tricep extension 70lbs up 10lbs 4x12
Couldn’t do cardio today. I have a bunch of schoolwork today and tomorrow.
Click to expand...
anavar sublingual will work faster for sure, it absorbs more @Mk11kh
If you are hungry thats normal but you need a big protein shake post training.
 
MUSTANG_18 said:
Glutes are easy injections, glutes and shoulders pin both. @Mk11kh
And 2ml wont absorb more than 3ml or 1ml, thats pseudoscience.
Click to expand...
I think she meant that the deltoid can’t absorb more than 1 ml. I did look it up and most nurse guidelines don’t suggest more than 1ml in the medial deltoid.

MUSTANG_18 said:
anavar sublingual will work faster for sure, it absorbs more @Mk11kh
If you are hungry thats normal but you need a big protein shake post training.
Click to expand...
Also does sublingual reduce its half life in the system?
 
Just finished leg day. Veins on my quads are beginning to show!

IMG_3618.webp


Quads/glutes/calves
  • Smith machine squats (for depth and ankle mobility) 90lbs 4x15 up in reps
  • Incline calve presses 260lbs up 10lbs 4x12
  • Pendulum squat machine 45lbs 4x8
  • Bulgarian split squats hack squat machine 60lbs 3x8
  • Smith machine isolated calve raises 10lbs 3x15
  • Cable kickbacks 20lbs 3x12
  • Seated leg extensions 85lbs 4x12
Had to cut today’s workout short I have a statistics exam today I need to complete.
 
Domestic supply is honestly the best supplier I’ve ever gone through. Amazing customer service!

IMG_3619.webp


Should I start today or wait for my E2 tests?
 
Mk11kh said:
Just finished leg day. Veins on my quads are beginning to show!

View attachment 152013

Quads/glutes/calves
  • Smith machine squats (for depth and ankle mobility) 90lbs 4x15 up in reps
  • Incline calve presses 260lbs up 10lbs 4x12
  • Pendulum squat machine 45lbs 4x8
  • Bulgarian split squats hack squat machine 60lbs 3x8
  • Smith machine isolated calve raises 10lbs 3x15
  • Cable kickbacks 20lbs 3x12
  • Seated leg extensions 85lbs 4x12
Had to cut today’s workout short I have a statistics exam today I need to complete.
Click to expand...

Mk11kh said:
Domestic supply is honestly the best supplier I’ve ever gone through. Amazing customer service!

View attachment 152015

Should I start today or wait for my E2 tests?
Click to expand...
@Mk11kh today you trained well brotha and nice pump there
and the @domestic-supply.com touch is DA realest nice Ultima pack from D-S
 
Does Napsgear usually take long to ship? It’s been over a week and they still haven’t shipped my primo. I’ve emailed them but they keep telling me it’s processing.
 
Mk11kh said:
Does Napsgear usually take long to ship? It’s been over a week and they still haven’t shipped my primo. I’ve emailed them but they keep telling me it’s processing.
Click to expand...
sometimes they do depends on which part of the site you order, they are actually not stocking it right bro they got guys shipping they huge @Mk11kh if you want fast go with Greg @domestic-supply.com
 
the_alcatraz said:
sometimes they do depends on which part of the site you order, they are actually not stocking it right bro they got guys shipping they huge @Mk11kh if you want fast go with Greg @domestic-supply.com
Click to expand...
Well it’s too late. I already paid them. After I receive my last primo vial from naps I should be good for the next few months on this cycle.

Also my right medial deltoid is slightly sore. I injected too much gear in it is what my doctor and nurse told me. I’m injecting in my glutes going forward now. There’s no infection in the deltoid it’s just inflamed. They told me to take ibuprofen and ice it. Will ibuprofen interfere with my gains? Also tomorrow I was supposed to hit shoulders. Should I do arms instead or just work through it? The pain is just very slight.
 
It doesn't look like you have estrogen issues from your pictures.

You look extremely lean to me, but that can be deceiving.
 
Napsgear shipped my stuff. Is there anything else I could run to get bigger while looking dry? I know HGH helps burn fat and increases size. Thoughts? I also have a bunch of extra test from my doctor that’s piling up.

Also I’m starting to get cramps doing incline cardio. So I had to just do light jogging today.

Did Shoulders+abs+ cardio

30 mins light jogging

Shoulders
  • Seated shoulder press iso machine 130lbs 4x12 up in reps
  • BB Shrugs 95lbs 4x12
  • Cable lateral raises 10lbs 3x12
  • DB neutral grip front raises 10lbs 4x26
  • Bent over rear delt db raises 5lbs 4x12
  • Shrug iso leverage 90lbs 4x12
Ab work

30 min walking lowered incline.
 
Mk11kh said:
Well it’s too late. I already paid them. After I receive my last primo vial from naps I should be good for the next few months on this cycle.

Also my right medial deltoid is slightly sore. I injected too much gear in it is what my doctor and nurse told me. I’m injecting in my glutes going forward now. There’s no infection in the deltoid it’s just inflamed. They told me to take ibuprofen and ice it. Will ibuprofen interfere with my gains? Also tomorrow I was supposed to hit shoulders. Should I do arms instead or just work through it? The pain is just very slight.
Click to expand...
ibuprofen is not good for you but just 1 time no problem @Mk11kh

shoulders you can hit why not dont worry about a bit of swelling

you got the tracking on the primobolan?
 
the_alcatraz said:
ibuprofen is not good for you but just 1 time no problem @Mk11kh

shoulders you can hit why not dont worry about a bit of swelling

you got the tracking on the primobolan?
Click to expand...
Yeah Napsgear sent me the tracking for the primo so I’m good on primo.

My doctor is looking at my shoulder tomorrow. They said it could hematoma or the gear leaking into the subcutaneous layer since I injected too much liquid, but they can’t do a proper assessment over the phone. I just know my whole left arm was red after my shoulder workout so I did pop 600mg of ibuprofen ~2 hours after and some Tylenol. The swelling has gone down. I’m going to take some more tonight before bed and ice it. I’m sure it’s nothing major.

So about HGH thoughts? Or is it not worth the money? I’ve been told because of my age, 41, that HGH might be a good idea.
 
Mk11kh said:
Yeah Napsgear sent me the tracking for the primo so I’m good on primo.

My doctor is looking at my shoulder tomorrow. They said it could hematoma or the gear leaking into the subcutaneous layer since I injected too much liquid, but they can’t do a proper assessment over the phone. I just know my whole left arm was red after my shoulder workout so I did pop 600mg of ibuprofen ~2 hours after and some Tylenol. The swelling has gone down. I’m going to take some more tonight before bed and ice it. I’m sure it’s nothing major.

So about HGH thoughts? Or is it not worth the money? I’ve been told because of my age, 41, that HGH might be a good idea.
Click to expand...
good about gear bro

but shoulder put up a pic lets see it @Mk11kh

hgh no need hgh at this point but we can talk about it 2-3 weeks into this new cut lets not rush it
 
Mk11kh said:
Domestic supply is honestly the best supplier I’ve ever gone through. Amazing customer service!

View attachment 152015

Should I start today or wait for my E2 tests?
Click to expand...
Dude DS is no joke ive literally received orders in 24-48 hours before its pretty fucking nuts, and they go the extra mile, the mail busted one of my vials in transport, sent a picture of the damage and it being unusable, they shipped a new one of no issue, they really do take care of people, my bloods on DS gear shows it is potent stuff.
 
Just finished cardio and arms

Preworkout 30 mins light jogging

Arms
  • Cable incline bench bicep curl 20lbs up 5lbs 4x15
  • Seated DB tricep extension 20lbs 4x12
  • DB Spider Curls(short head) 20lbs 4x15
  • Close grip bench press smith machine (long head) 50lbs 4x13
  • Isolated db preacher curls (long head) 5lbs 3x20
  • Cable isolated tricep extensions (lateral head) 13lbs 3x16
30 mins incline walking increased incline. The taurine is helping.

I feel like I’m starting to retain water. Going to weigh myself tomorrow.

Progress pic. My legs have gone up in size. These shorts were not this fitted last week

IMG_3661.webp


Headed to doctors now to get my shoulder looked at. Will update later.
 
Doctor said not to take aleve or ibuprofen- it’s not inflamed. She said I just injected too much gear in the medial deltoid and it’s taking time to absorb the liquid.

She did order a d-dimer test to make sure there isn’t a blood clot and too see if she needs to order an ultrasound. But she says it looks almost healed.
 
Mk11kh said:
Doctor said not to take aleve or ibuprofen- it’s not inflamed. She said I just injected too much gear in the medial deltoid and it’s taking time to absorb the liquid.

She did order a d-dimer test to make sure there isn’t a blood clot and too see if she needs to order an ultrasound. But she says it looks almost healed.
Click to expand...
Thats normal dont take more ibuprofen though.
 
Mk11kh said:
Just finished cardio and arms

Preworkout 30 mins light jogging

Arms
  • Cable incline bench bicep curl 20lbs up 5lbs 4x15
  • Seated DB tricep extension 20lbs 4x12
  • DB Spider Curls(short head) 20lbs 4x15
  • Close grip bench press smith machine (long head) 50lbs 4x13
  • Isolated db preacher curls (long head) 5lbs 3x20
  • Cable isolated tricep extensions (lateral head) 13lbs 3x16
30 mins incline walking increased incline. The taurine is helping.

I feel like I’m starting to retain water. Going to weigh myself tomorrow.

Progress pic. My legs have gone up in size. These shorts were not this fitted last week

View attachment 152039

Headed to doctors now to get my shoulder looked at. Will update later.
Click to expand...
Legs are growing I do think we need more protein.
 
MUSTANG_18 said:
Legs are growing I do think we need more protein.
Click to expand...
How much? I was going to add 100-200 calories of food on Thursday to go towards my bulking macro goal.

I was thinking 100 cal carbs and 100 cal protein
 
MUSTANG_18 said:
Legs are growing I do think we need more protein.
Click to expand...
How much? I was going to add 100-200 calories of food on Thursday to go towards my bulking macro goal.

I was thinking 100 cal carbs and 100 cal
 
MUSTANG_18 said:
Add 50 grams of protein to start off @Mk11kh
Click to expand...
I’m already at almost 200g of protein a day though. My LBM is only 132lbs. Isn’t 250g a bit too much for body mass?
 
Got my liver and lipid tests back today. Everything looks great. Blood pressure and HR are also good. I weighed myself today no change in weight.

I came in at 152lbs so I’ll be increasing calories by 200 today. My goal is 3300/3500 just gradually raising calories.
 
How much protein should I go up to? I’m going jump to maintenance for 2 weeks then increase from there. That’s what a few friends suggested today. I’m currently at 191g of protein and 58g of fat and 254g of carbs
 
Mk11kh said:
Just finished cardio and arms

Preworkout 30 mins light jogging

Arms
  • Cable incline bench bicep curl 20lbs up 5lbs 4x15
  • Seated DB tricep extension 20lbs 4x12
  • DB Spider Curls(short head) 20lbs 4x15
  • Close grip bench press smith machine (long head) 50lbs 4x13
  • Isolated db preacher curls (long head) 5lbs 3x20
  • Cable isolated tricep extensions (lateral head) 13lbs 3x16
30 mins incline walking increased incline. The taurine is helping.

I feel like I’m starting to retain water. Going to weigh myself tomorrow.

Progress pic. My legs have gone up in size. These shorts were not this fitted last week

View attachment 152039

Headed to doctors now to get my shoulder looked at. Will update later.
Click to expand...
@Mk11kh Hope everything good with the shoulders........
 
Tiger Salman Khan said:
@Mk11kh Hope everything good with the shoulders........
Click to expand...
It’s fine. I’m not hitting shoulders for a week so I should be good by then. I’m going to get the d-dimer test Monday she doesn’t think there’s blood clot because of my age but she just wants to be cautious.
 
Thoughts on new macros. This is maintenance. I’ll go up in like 2 weeks or so

IMG_3674.webp
 
Last edited:
Mk11kh said:
Got my liver and lipid tests back today. Everything looks great. Blood pressure and HR are also good. I weighed myself today no change in weight.

I came in at 152lbs so I’ll be increasing calories by 200 today. My goal is 3300/3500 just gradually raising calories.
Click to expand...
put up the tests please
 
Mk11kh said:
It’s fine. I’m not hitting shoulders for a week so I should be good by then. I’m going to get the d-dimer test Monday she doesn’t think there’s blood clot because of my age but she just wants to be cautious.
Click to expand...
you're wasting time dude you are healthy just keep training nothing wrong with you
 
MUSTANG_18 said:
carbs 220 grams
protein 250 grams
fats 95-100
this is your range
calories dont matter dude
MACROS matter
Click to expand...
Ok done! Thanks for the help
 
Just finished chest/biceps and cardio.

I took 2g of taurine in the morning and 2g preworkout and that significantly helped with the shin and calve cramps during cardio.

I pinned today. Not really feeling the gear yet, not this is barely my 3rd time pinning this cycle.

30 mins preworkout cardio

  • Smith machine bench press 120lbs 3x12 up in reps
  • Hammer curls(long head) 30lbs 3x30 up in reps
  • DB bench press 30lbs 4x16 up in reps
  • Incline bench db curls (short head) 15lbs up 5lbs 4x13,13,15,15
  • Leant forward chest flies machine 55lbs 4x15
  • Close grip ez bar preacher curls 55lbs 4x12
  • Decline iso press 200lbs 4x13
Post workout 30 mins incline cardio
 
Mk11kh said:
Just finished chest/biceps and cardio.

I took 2g of taurine in the morning and 2g preworkout and that significantly helped with the shin and calve cramps during cardio.

I pinned today. Not really feeling the gear yet, not this is barely my 3rd time pinning this cycle.

30 mins preworkout cardio

  • Smith machine bench press 120lbs 3x12 up in reps
  • Hammer curls(long head) 30lbs 3x30 up in reps
  • DB bench press 30lbs 4x16 up in reps
  • Incline bench db curls (short head) 15lbs up 5lbs 4x13,13,15,15
  • Leant forward chest flies machine 55lbs 4x15
  • Close grip ez bar preacher curls 55lbs 4x12
  • Decline iso press 200lbs 4x13
Post workout 30 mins incline cardio
Click to expand...
taurine is good bro but you need to take time to feel it
did you up protein? @Mk11kh
 
the_alcatraz said:
taurine is good bro but you need to take time to feel it
did you up protein? @Mk11kh
Click to expand...
Yes I’m at 250g of protein daily! I took @MUSTANG_18 advise and used those macros. I’ll closely monitor my weight the next 2 weeks.

Post gym pump.

IMG_3741.webp


I think I’ll shave my chest after continuously putting it off. I’m just hoping no ingrown hairs.
 
cramps when you train always suck.

Make sure you're getting your electrolytes that goes a long way.
 
Growth hormone is always something you could do, but don't do a heavy dose at first
 
Would be cool if you added some growth hormone.

We can see how you do on it.
 
Nice job, hitting these training sessions and all the cardio.
 
I like how you're keeping your cardio low impact

Much easier on your joints.
 
Love what you're doing here, man. Keep up the good work, you are killing it!
 
Mk11kh said:
Yes I’m at 250g of protein daily! I took @MUSTANG_18 advise and used those macros. I’ll closely monitor my weight the next 2 weeks.

Post gym pump.

View attachment 152085

I think I’ll shave my chest after continuously putting it off. I’m just hoping no ingrown hairs.
Click to expand...
As long as your protein is high bro
but im looking an you super lean already @Mk11kh
you sure you want to cut? we can lean bulk easy now
 
MUSTANG_18 said:
i think we can actually light bulk IMO
Click to expand...
Well I was going to run maintenance for 1-2 weeks then gradually go into a light bulk of 1% mass gain per month of 3000 calories per day. Was thinking of going up to 2% mass per month macros/cal but not sure.

My bf is 13.5% I want it below 10 or at least more definition on my outer chest.
 
Last edited:
Mk11kh said:
Well I was going to run maintenance for 1-2 weeks then gradually go into a light bulk of 1% mass gain per month of 3000 calories per day. Was thinking of going up to 2% mass per month macros/cal but not sure.

My bf is 13.5% I want it below 10 or at least more definition on my outer chest.
Click to expand...
its not just macros or calories dude
you look lean alreayd
i think we can do 2 weeks slow and start adding about 500 cal protein and carbs and more heavy training @Mk11kh
 
MUSTANG_18 said:
its not just macros or calories dude
you look lean alreayd
i think we can do 2 weeks slow and start adding about 500 cal protein and carbs and more heavy training @Mk11kh
Click to expand...
Ok I will do that today I had an orientation at the social work program I’m starting this fall. They served breakfast and Starbucks so I had my cheat meal there today. Forgot to take a pic.
 
Mk11kh said:
Just finished chest/biceps and cardio.

I took 2g of taurine in the morning and 2g preworkout and that significantly helped with the shin and calve cramps during cardio.

I pinned today. Not really feeling the gear yet, not this is barely my 3rd time pinning this cycle.

30 mins preworkout cardio

  • Smith machine bench press 120lbs 3x12 up in reps
  • Hammer curls(long head) 30lbs 3x30 up in reps
  • DB bench press 30lbs 4x16 up in reps
  • Incline bench db curls (short head) 15lbs up 5lbs 4x13,13,15,15
  • Leant forward chest flies machine 55lbs 4x15
  • Close grip ez bar preacher curls 55lbs 4x12
  • Decline iso press 200lbs 4x13
Post workout 30 mins incline cardio
Click to expand...
Eventually it will build up and u will feel it, i remember nothing, nothing then bam it hit and i was on fire in the gym.
 
I injected the test and primo in my left glute but omg I’m so sore. It hurts to lay down at certain angles and it made hip thrusts yesterday painful.

I usually do my deltoids for this reason. Any advise?
 
Just finished a killer back+triceps+cardio day!

Pre 30 mins light cardio

Back triceps
  • ISO low row machine isolation 260lbs up 10lbs 3x9
  • Behind the back shrugs 185lb 4x12 up in reps
  • Kitana tricep extensions (lateral head) 20lbs up 3lbs 4x12
  • Isolated modified seated lat pulls 60lbs 3x15 up in reps
  • Smith machine JM press(long head) 30lbs 4x15 up in reps
  • Wide grip bb rows 65lbs 4x12 up in reps
  • Isolated lat pulls iso high row 60lbs up 5lbs 3x14
  • Overhead behind the back vbar tricep extension 70lbs 4x12
30 mins incline walking post

IMG_3857.webp



I have never been this low in BF to the point that my bicep heads were distinguishable when flexing. Very happy with results so far.
 
Mk11kh said:
Ok I will do that today I had an orientation at the social work program I’m starting this fall. They served breakfast and Starbucks so I had my cheat meal there today. Forgot to take a pic.
Click to expand...
cheat meal requires pics always lol ;) we live watching your food haha im on diet dude @Mk11kh
 
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