Unfortunately on Friday I tore my hamstring. Seated ham curl single leg – We set the machine down on the pad which hyperextended my leg – I knew it wasn’t right and took some pressure off it by raising the pad a little. I was feeling very strong that day, 20kg up on the stack from last week… 4th rep in and big pop pop. You could’ve heard it. I certainly felt it. Ultrascan on Monday confirmed a mid belly tear in the short head bicep femoris. No detachment – just needs rest and recovering. Taking it 1 day at a time. Low step count, just hobbling around and no cardio for now. Rehab on that side of things starts 10 days post injury. This puts my prep a little in the question, but not thinking about that for now. Just sticking to my diet and resting where I can.
Strength and training is back to good, fading a tad is expected especially in terms of pumps etc as we push hard – this is going to be much more noticeable for me at your weight and size
We actually saw some good numbers thursday.
Digestion is better
Energy is better
So we are digging in harder now
DRUG UPDATE
FOOD UPDATE
LETS PUSH
Cardio – as is for now –
Training -
Drugs – New var coming in – – Adex in just 0.5mg Mon/thurs – clen up
Test – 600mg, Eq – 600mg , mast 600mg, DHB – 150mg -tren a 200mg total load – 2150mg
Var – 20-25mg pre training – New brand
Proviron 50mg meal 1
T3 – 37.5mcg based on bloods –
T4 – 150mcg
Clen 1.5 tab -
Adex – 0.5mg Mon/thurs – asses – what this does to look and how we feel
Remove GH
Cv burn coming in this week
Changes below
T day -reduce fats pre gym, reduce intra carbs, reduce PWO carbs
R day – Remove carbs meal 3
No high day this week
Training day
On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -
Meal 1 – 250g raw weight chicken with 50g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
Meal 2 – Pre – 80g iso, 75g COR, 100g berries and 5g extra virgin coconut oil – double sodium here
Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink -
20g EAA, 20g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -
20g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train
Meal 3 – PWO – 60g protein from turkey , 75g raw weight jasmine rice or COR
Meal 4 - 300g raw weight chicken/turkey mince with 50g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince plus wilted spinach and 20g raw sauerkraut
Rest day
On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -
Meal 1 – 250g raw weight chicken with 50g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
261 on wake. We are making progress – the look is improving from the drop in weight and PED load combo. A few changes as of today to output and drugs. I am adding in a 2nd cardio session on rest days in the PM – 25 mins. Now making rest days 60 mins cardio. TDs still hold at 45 minutes. Posing rounds increases. This was a real struggle and still is but the only way to improve is to work harder and that is what I am doing. 2 rounds AM / 2 Rounds PM DAILY (MINUS LEG DAYS – JUST AM)
-
-
Drug load update – dropping in 25mg anavar pre workout only. From this I should see a little boost in training performance and overall aesthetic of the look as body fat drops simultaneously.
-
-
SUMMARY BELOW
-
-
No diet changes, high day on legs still in as it is
-
-
OUTPUT;
-
-
Training days – 35 minutes fasted elliptical, 10 minutes post workout
-
Non-training days – 35 minutes fasted AM, 25 Minutes PM
-
Steps – 8k daily
-
-
DRUGS;
-
Test – 750mg, Eq – 600mg , mast 600mg, DHB – 150mg – total load – 2150mg
Var – 20-25mg pre training –
Proviron 25mg meal 1
T3 – 37.5mcg based on bloods –
T4 – 150mcg
Clen 1/2 tab – (around 50mcg overdosed CLEN)
T day – 2iu on wake, 2iu pre Gym , 2iu pre bed
R days – 3iu on wake, 3iu pre bed
Leg days -3iu on wake, 2iu pre gym and 3iu pre bed
Hey guys, I hope everyone had a Merry Christmas and happy new year… ready to hit the ground running. Unfortunately I feel a bit ill with this flu thing going around. I took extra rest days but stayed on plan in terms of diet, with the exemption of Xmas dinner.
We have a few changes going in as of now. Drugs bumped and some diet changes. 266 on wake, pushed up a little from the extra GH and drug load.
T day – Reduced carb meals 2 and intra – removed meal 5
R day – Reduced all carbs -
Training day
Meal 1 – 240g salmon, 75g raw weight jasmine rice – spinach, 20g sauerkraut and 15g EAA
Meal 2 – Pre – 80g iso, 75g COR, 100g berries and 10g extra virgin coconut oil – double sodium here
Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 3iu fast acting slin
20g EAA, 30g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio –
30g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train
Meal 3 – PWO – 60g protein from turkey , 100g raw weight jasmine rice or COR, 20g Manuka honey
Meal 4 - 300g raw weight chicken/turkey mince with 100g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince plus wilted spinach and 20g raw sauerkraut
Rest day
On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -
Meal 1 – 250g raw weight chicken with 50g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
Cardio – 30 minutes Am, PWO 10 minutes not leg day – HR goal 120-125 BPM
Training – As is and working super well –
Drugs – As is week 3 – but we have added Clen in. We are using the cerb clen which isn’t really accurately dosed so just starting at quarter tab and worked to half tab.
Changes below –
T day – Reduce carbs meals 1/3/5
R day. Remove fats meals 1/2/4/5
Training day
Meal 1 – 240g salmon, 75g raw weight jasmine rice – spinach, 20g sauerkraut and 15g EAA
Meal 2 – Pre – 80g iso, 100g COR, 100g berries and 10g extra virgin coconut oil – double sodium here
Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 3iu fast acting slin
20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -
40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train
Meal 3 – PWO – 60g protein from turkey , 100g raw weight jasmine rice or COR, 20g Manuka honey -
Meal 4 - 300g raw weight chicken/turkey mince with 100g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince and 250g raw weight potato plus wilted spinach and 20g raw sauerkraut
Rest day
Meal 1 – 250g raw weight chicken with 75g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
Unfortunately on Friday I tore my hamstring. Seated ham curl single leg – We set the machine down on the pad which hyperextended my leg – I knew it wasn’t right and took some pressure off it by raising the pad a little. I was feeling very strong that day, 20kg up on the stack from last week… 4th rep in and big pop pop. You could’ve heard it. I certainly felt it. Ultrascan on Monday confirmed a mid belly tear in the short head bicep femoris. No detachment – just needs rest and recovering. Taking it 1 day at a time. Low step count, just hobbling around and no cardio for now. Rehab on that side of things starts 10 days post injury. This puts my prep a little in the question, but not thinking about that for now. Just sticking to my diet and resting where I can.
Strength and training is back to good, fading a tad is expected especially in terms of pumps etc as we push hard – this is going to be much more noticeable for me at your weight and size
We actually saw some good numbers thursday.
Digestion is better
Energy is better
So we are digging in harder now
DRUG UPDATE
FOOD UPDATE
LETS PUSH
Cardio – as is for now –
Training -
Drugs – New var coming in – – Adex in just 0.5mg Mon/thurs – clen up
Test – 600mg, Eq – 600mg , mast 600mg, DHB – 150mg -tren a 200mg total load – 2150mg
Var – 20-25mg pre training – New brand
Proviron 50mg meal 1
T3 – 37.5mcg based on bloods –
T4 – 150mcg
Clen 1.5 tab -
Adex – 0.5mg Mon/thurs – asses – what this does to look and how we feel
Remove GH
Cv burn coming in this week
Changes below
T day -reduce fats pre gym, reduce intra carbs, reduce PWO carbs
R day – Remove carbs meal 3
No high day this week
Training day
On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -
Meal 1 – 250g raw weight chicken with 50g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
Meal 2 – Pre – 80g iso, 75g COR, 100g berries and 5g extra virgin coconut oil – double sodium here
Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink -
20g EAA, 20g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -
20g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train
Meal 3 – PWO – 60g protein from turkey , 75g raw weight jasmine rice or COR
Meal 4 - 300g raw weight chicken/turkey mince with 50g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince plus wilted spinach and 20g raw sauerkraut
Rest day
On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -
Meal 1 – 250g raw weight chicken with 50g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
Meal 2 – 300g raw weight lean turkey, 50g jasmine rice, 100g berries
Meal 3 – 80g iso and 20g sunflower seeds 10g macadamia oil or 20g cashew butter
Meal 4 - 240g raw weight salmon plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince with 10g Mac oil plus wilted spinach and 20g raw sauerkraut
261 on wake. We are making progress – the look is improving from the drop in weight and PED load combo. A few changes as of today to output and drugs. I am adding in a 2nd cardio session on rest days in the PM – 25 mins. Now making rest days 60 mins cardio. TDs still hold at 45 minutes. Posing rounds increases. This was a real struggle and still is but the only way to improve is to work harder and that is what I am doing. 2 rounds AM / 2 Rounds PM DAILY (MINUS LEG DAYS – JUST AM)
-
-
Drug load update – dropping in 25mg anavar pre workout only. From this I should see a little boost in training performance and overall aesthetic of the look as body fat drops simultaneously.
-
-
SUMMARY BELOW
-
-
No diet changes, high day on legs still in as it is
-
-
OUTPUT;
-
-
Training days – 35 minutes fasted elliptical, 10 minutes post workout
-
Non-training days – 35 minutes fasted AM, 25 Minutes PM
-
Steps – 8k daily
-
-
DRUGS;
-
Test – 750mg, Eq – 600mg , mast 600mg, DHB – 150mg – total load – 2150mg
Var – 20-25mg pre training –
Proviron 25mg meal 1
T3 – 37.5mcg based on bloods –
T4 – 150mcg
Clen 1/2 tab – (around 50mcg overdosed CLEN)
T day – 2iu on wake, 2iu pre Gym , 2iu pre bed
R days – 3iu on wake, 3iu pre bed
Leg days -3iu on wake, 2iu pre gym and 3iu pre bed
Hey guys, I hope everyone had a Merry Christmas and happy new year… ready to hit the ground running. Unfortunately I feel a bit ill with this flu thing going around. I took extra rest days but stayed on plan in terms of diet, with the exemption of Xmas dinner.
We have a few changes going in as of now. Drugs bumped and some diet changes. 266 on wake, pushed up a little from the extra GH and drug load.
T day – Reduced carb meals 2 and intra – removed meal 5
R day – Reduced all carbs -
Training day
Meal 1 – 240g salmon, 75g raw weight jasmine rice – spinach, 20g sauerkraut and 15g EAA
Meal 2 – Pre – 80g iso, 75g COR, 100g berries and 10g extra virgin coconut oil – double sodium here
Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 3iu fast acting slin
20g EAA, 30g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio –
30g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train
Meal 3 – PWO – 60g protein from turkey , 100g raw weight jasmine rice or COR, 20g Manuka honey
Meal 4 - 300g raw weight chicken/turkey mince with 100g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince plus wilted spinach and 20g raw sauerkraut
Rest day
On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -
Meal 1 – 250g raw weight chicken with 50g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
Meal 2 – 300g raw weight lean turkey, 50g jasmine rice, 100g berries
Meal 3 – 80g iso, 50g COR and 20g sunflower seeds 10g macadamia oil or 20g cashew butter
Meal 4 - 300g raw weight chicken/turkey mince with 50g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince with 10g Mac oil plus wilted spinach and 20g raw sauerkraut
High day – 1 leg session per week
On waking – digestive drink as below – I want to make sure we get in a litre of water as we wake up before we do anything -
Meal 1 – 175g raw weight chicken, 150g Jasmine rice or COR , wilted spinach 50g and 20g raw sauerkraut – 15iu lantus -
Meal 2 – Pre – 40g protein powder, 125g COR, 100g berries and 5g extra virgin coconut oil – double sodium here
Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 5iu humalog leg days only
20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -
40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train
Meal 3 – PWO – 175g chicken, 150g raw weight jasmine rice, 20g Manuka honey – with 7iu Humalog
Meal 4 - 175g raw weight chicken/turkey mince with 150g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 175g raw weight lean beef mince with 125g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 6 – 40g whey iso, 100g cor
Test – 750mg, Eq – 600mg , mast 600mg, DHB – 150mg – total load – 2150mg
Now splitting shots into 5 x week to fit it into the barrel – Monday to Friday
Test
2.5ml / 5 shots per week = 0.5ml per shot
EQ
2ml per week / 5 shots = 0.4ml per shot
Mast
3ml per week / 5 shots = 0.6ml per shot
DHB
1.5ml per week / 5 shots = 0.3ml per shot
Ancillaries
Proviron 25mg meal 1
T3 – 37.5mcg based on bloods –
T4 – 150mcg
500mg L-carnitine AM and pre workout
Growth hormone
T day – 2iu on wake, 2iu pre Gym , 2iu pre bed
R days – 3iu on wake, 3iu pre bed
Leg days -3iu on wake, 2iu pre gym and 3iu pre bed
Cardio – 30 minutes Am, PWO 10 minutes not leg day – HR goal 120-125 BPM
Training – As is and working super well –
Drugs – As is week 3 – but we have added Clen in. We are using the cerb clen which isn’t really accurately dosed so just starting at quarter tab and worked to half tab.
Changes below –
T day – Reduce carbs meals 1/3/5
R day. Remove fats meals 1/2/4/5
Training day
Meal 1 – 240g salmon, 75g raw weight jasmine rice – spinach, 20g sauerkraut and 15g EAA
Meal 2 – Pre – 80g iso, 100g COR, 100g berries and 10g extra virgin coconut oil – double sodium here
Peri workout – 500g Inject l carnatine – to be taken just before you enter gym – then start below drink – 3iu fast acting slin
20g EAA, 40g carb powder, 5g Creatine, 5g taurine diluted in 300ml coconut water and 700ml water with 0.5g sodium – Drink as you do pre gym cardio -
40g carb powder, 10g glutamine in 1000ml water with 0.5g sodium – Sip as you train
Meal 3 – PWO – 60g protein from turkey , 100g raw weight jasmine rice or COR, 20g Manuka honey -
Meal 4 - 300g raw weight chicken/turkey mince with 100g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince and 250g raw weight potato plus wilted spinach and 20g raw sauerkraut
Rest day
Meal 1 – 250g raw weight chicken with 75g Jasmine rice, wilted spinach 50g and 20g raw sauerkraut with 15g EAA
Meal 2 – 300g raw weight lean turkey, 75g jasmine rice, 100g berries
Meal 3 – 80g iso, 75g COR and 20g sunflower seeds 10g macadamia oil or 20g cashew butter
Meal 4 - 300g raw weight chicken/turkey mince with 75g raw weight jasmine rice plus wilted spinach and 20g raw sauerkraut
Meal 5 – 300g raw weight chicken/turkey breast/mince plus wilted spinach and 20g raw sauerkraut