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What's up, everyone?
Last cycle was a complete run — start to finish, no missed beats. Physique came out exactly where I wanted it: fuller shoulders, a back that reads from the front, legs that hold their own. That's the foundation. This time, @AlphaLabs is backing the next nine months, and with Mr B in my corner as coach, the plan is simple — build on what's already there.
The Baseline
I'm coming off a full recovery protocol and the body is primed. Current blood pressure is sitting at 122/78 — clean, stable, and exactly where I want it before the first plate moves. I'll be logging it weekly alongside weight and training notes. No spikes, no surprises. Just numbers that tell the truth.
Training is a four-day upper/lower split, and it's staying that way until the bar tells me otherwise:
· Monday — Upper A
· Tuesday — Lower A
· Thursday — Upper B
· Friday — Lower B
· Rest: Wednesday, Saturday, Sunday
This is deemed to be changed.
The sessions are built around compound progression first, then the accessory work that makes a physique look like a physique — rows, curls, laterals, hamstring curls, calf work. Nothing fancy. Just progressive overload and a logbook that doesn't lie. Mr B has the programming locked, and every session gets reviewed.
Initial Phase Focus — Cardiovascular Fitness and Work Capacity
Before anything else, the engine comes first. The opening block of this cycle is December — and the pre-cycle period leading into January 6th — is built around cardiovascular fitness and work capacity. That means daily movement, not just lifting.
Cardio is scheduled like this:
· 15 minutes after meals — easy walking or light cycling to aid digestion and keep blood sugar steady.
· 30–40 minutes daily LISS — treadmill walking at 8 km/h or steady bicycling. Heart rate stays in the aerobic zone. No hero intervals, no ego. Just consistent, boring, effective work.
· Every day — no off days from movement. Rest days are rest from lifting, not from being active.
The goal is simple: better recovery between sets, better conditioning between sessions, and a body that can handle the growth phase without gasping for air. Work capacity is the foundation everything else sits on.
The Plan (Compounds)
Right now, the only thing going into my body is food, water, and the occasional cold coffee.
Oils
Extras:
Ancillaries:
This cycle is the first real brick in a three-year build.
Growth Phase (December 2026— mid-2027)
Size with structure. Shoulders that pop in a hoodie, a back that reads from the front, legs that don't disappear in shorts. Controlled surplus, heavy rows and safety-bar squats, enough sleep to actually recover. No dirty bulk. Growth that stays.
Cut Phase (late 2027 — early 2028)
Strip fat slowly enough that the muscle stays — visible abs, separation in the quads, a waist that doesn't swallow the taper. The blood pressure and cardio work from the growth phase pays off here. A slow cut is a healthy cut.
Prep Phase (2028)
The stage is the target. Prep will be a 16–20 week block: gradual deficit, training volume managed, peak week dialed in. By the time I walk on stage, the goal is to look like I belong there.
Why This Log Exists
Because the last cycle proved the formula works, and this one takes it further. Every session, every meal, every blood pressure reading gets written down. AlphaLabs is putting their name behind this run, Mr B is steering the ship, and I'm not about to waste it.
Follow along. Ask questions. Call me out if the log gets quiet - let's see what nine months of actual work looks like.
Pre-Start: Nov 15th 2026 -> Finish: September 15th 2028.
Diet, etc is in txt file below.
Last cycle was a complete run — start to finish, no missed beats. Physique came out exactly where I wanted it: fuller shoulders, a back that reads from the front, legs that hold their own. That's the foundation. This time, @AlphaLabs is backing the next nine months, and with Mr B in my corner as coach, the plan is simple — build on what's already there.
The Baseline
I'm coming off a full recovery protocol and the body is primed. Current blood pressure is sitting at 122/78 — clean, stable, and exactly where I want it before the first plate moves. I'll be logging it weekly alongside weight and training notes. No spikes, no surprises. Just numbers that tell the truth.
Training is a four-day upper/lower split, and it's staying that way until the bar tells me otherwise:
· Monday — Upper A
· Tuesday — Lower A
· Thursday — Upper B
· Friday — Lower B
· Rest: Wednesday, Saturday, Sunday
This is deemed to be changed.
The sessions are built around compound progression first, then the accessory work that makes a physique look like a physique — rows, curls, laterals, hamstring curls, calf work. Nothing fancy. Just progressive overload and a logbook that doesn't lie. Mr B has the programming locked, and every session gets reviewed.
Initial Phase Focus — Cardiovascular Fitness and Work Capacity
Before anything else, the engine comes first. The opening block of this cycle is December — and the pre-cycle period leading into January 6th — is built around cardiovascular fitness and work capacity. That means daily movement, not just lifting.
Cardio is scheduled like this:
· 15 minutes after meals — easy walking or light cycling to aid digestion and keep blood sugar steady.
· 30–40 minutes daily LISS — treadmill walking at 8 km/h or steady bicycling. Heart rate stays in the aerobic zone. No hero intervals, no ego. Just consistent, boring, effective work.
· Every day — no off days from movement. Rest days are rest from lifting, not from being active.
The goal is simple: better recovery between sets, better conditioning between sessions, and a body that can handle the growth phase without gasping for air. Work capacity is the foundation everything else sits on.
The Plan (Compounds)
Right now, the only thing going into my body is food, water, and the occasional cold coffee.
Oils
- Testosterone e or c starting at 300mg
- EQ starting at 200mg
- Deca starting at 60mg weekly
- Hgh 5 iu
- Lcarnitine 450mg [daily]
- Reta 1-2mg weekly
- Anavar 10-20 mg pre workout
- Alpha sleep .5ml same time as hgh [titrate as needed]
Extras:
- Test base [preworkout .5ml as needed]
- Psycho or berserk [. 0.5ml based on tolerance]
- Tren Ace
Ancillaries:
- Cialis 5mg daily
- Nebivalol 5 mg
- Telmecartan 80mg
- Arimidex 1mg weekly if needed
- Vitamin C
- p5p
- Medibolic Subscription to cover majority.
- hCG for maintenance.
- CoQ10 300 AM/PM
- Berberine & Taurine mix
- Ashgwanda
- Electrolyte powders
- No caffeine.
This cycle is the first real brick in a three-year build.
Growth Phase (December 2026— mid-2027)
Size with structure. Shoulders that pop in a hoodie, a back that reads from the front, legs that don't disappear in shorts. Controlled surplus, heavy rows and safety-bar squats, enough sleep to actually recover. No dirty bulk. Growth that stays.
Cut Phase (late 2027 — early 2028)
Strip fat slowly enough that the muscle stays — visible abs, separation in the quads, a waist that doesn't swallow the taper. The blood pressure and cardio work from the growth phase pays off here. A slow cut is a healthy cut.
Prep Phase (2028)
The stage is the target. Prep will be a 16–20 week block: gradual deficit, training volume managed, peak week dialed in. By the time I walk on stage, the goal is to look like I belong there.
Why This Log Exists
Because the last cycle proved the formula works, and this one takes it further. Every session, every meal, every blood pressure reading gets written down. AlphaLabs is putting their name behind this run, Mr B is steering the ship, and I'm not about to waste it.
Follow along. Ask questions. Call me out if the log gets quiet - let's see what nine months of actual work looks like.
Pre-Start: Nov 15th 2026 -> Finish: September 15th 2028.
Diet, etc is in txt file below.
MORNING Thurs, 12 Nov 
Workout routine
️UPPER
First Meal:
Pre-meal:
