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PSL Sponsored Log Marvel

Monday – scheduled off day from lifting so just did my 40 mins of cardio nothing special. Continuing with my GH peptides.

Tuesday – emergency came up and had to skip legs so Friday’s workout will be geared towards legs again.

Wednesday – 2nd Back Day and Arms.

EZ Bar Curl Cable Row 4 x 10-12 155 165 175 185
Supinated Hammer strength Pulldown 4 x 10-15 60 70 80 90*12 reps
DB Pullover 3 x 15-20 55 65 70 Drop set (70x18 55x9 45x6)
Gorilla Rows 3 x 20 44/26 lbs 44/26 lbs 44/26 lbs (do as many as possible with 44 lb kettle bell then switch to 26 lbs to finish)
Hanging Back stretch 35 secs
Ez Bar Curls 4 x 15 50 50 60 60
DB Hammer Curls 4 x 20-25 15 15 20 20*
Bicep Stretch 25lbs x 45 secs
Rope Cable Ext 4 x 10-12 75 90 100 110
Dead stop Skullchrusher 4 x 15 50 60 70 70 Rest/Pause (15-9-6)
Tricep stretch 30lbs x 45 secs

Super set
Seated Calf Raise 5 x 8-10 135 135 145 145 145
Tibia Calf Raise 5 x 15-25 20 20 20 20 20*

Did 20 mins on treadmill as a warm up and finished with 20 mins on Stairs HIIT style.

Injected 100 mgs of test Cyp. Decided to bump up my Test cyp for a couple weeks from 160 weekly to 200 weekly along with my TNE on main Back days. Hitting the same workouts and pushing for progressive overload while also working on incorporating DC stretching after each body part. Will post update pics on Tuesday, added a little fat and a little water since starting peptides but still looking fairly lean. Super excited to get prep started for Jr Nats.*

Thursday – scheduled off day so hit me 40 mins of cardio then went and talked to so prospective clients. Gonna be a busy couple months will have all of my clients and myself prepping at some point during this year.



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Friday – Chest, shoulders & Legs (since I missed them earlier in the week)

Hammer Strength Press 4 x 8-10 70’s 90’s 105’s 115’s Rest/Pause (10-5-2)
Target Loaded Incline Press 4 x 10-12 55’s 70’s 85’s 95’s Rest/Pause (12-10-5)
Single Arm Seated Lateral Machine 4 x 15-20 30 35 40 50 Rest/Pause (20-15-10)
Green Band Assisted Glute Ham Raise 2 x 6-8 bodyweight bodyweight
Leg Extension 4 x 20-30 30 40 50 60 Rest/Pause (30-19-13)
Leg Press 4 x 20-30 4 plates 4plts+30 4plts+50 4plts+75
Lying Leg Curl 3 x 15 40 kg 45 kg 50 kg Rest/Pause (15-8-5)
DB Shrugs 3 x 8 60 65 70

Went with more of a DC type of workout lots of Rest/Pause since I didn’t know a lot of volume. Only did 20 mins of warm up cardio.

Saturday -*
Still not hitting my macros exactly as I should but getting closer and most meals are clean just enjoying off season and not getting super out of shape.
Did 40 mins of morning cardio before getting a chiropractor adjustment.

Took my 50 mgs of TNE 2 hrs before my work out into the left glute.

Back

Barbell Row 4 x 6-8 185 195 205 215*
Lat Pulldown 4 x 6-8 185 190 195 200
Box seated low cable rows (single arm) 4 x 8-10 85 95 105 120 Rest/Pause (10-9-6)
Stretchers 4 x 8-10 150 165 180 195
Single Arm Kneeling Lat Pulldown 4 x 10-12 60 75 90 105 partials till failure
Rack Deads with Red Mini bands 4 x 8-10 285 305 325 345
Super Set
Seated Calf Extension Machine 5 x 8-10 135 160 180 190 200
Tibia Raise 5 x 15-25 25 25 25 25 25

Finished out the night with my 100 mg injection of Test Cyp into my right glute.

Sunday – took an off day from everything and just enjoyed some sleep and some football.

Monday – Did my 40 mins of cardio and did a John Meadows Chest and shoulder workout along with 3 sets of single leg curls. Gonna try to hit hamstrings a couple times a week to see if I can stimulate some new growth and really develop that hamstring hang in my side poses.*

Update pics are sent to the coach and waiting to see what updates if any we need to make. Still using my peptides and have notices a little bit of water/blurriness in abdomen but it also could be not following macros exactly.

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Very nice progress

Marvel, you are using antioxidants to your cycle ? resveratrol, coenzymeQ10 , vitamin C , vitamin D3, just asking , because it is really helping with hard training

Z.
 
Very nice progress

Marvel, you are using antioxidants to your cycle ? resveratrol, coenzymeQ10 , vitamin C , vitamin D3, just asking , because it is really helping with hard training

Z.
I use D3 and ubiqnol. I'll put up I listing of everything I'm currently taking in the next few days and a little info on why.

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If i can suggest you ,try this variant

1.10000 iu Vit D3 - important, use D3 after fat meal ( D3 up you free testosterone and down SHGB )

2.Resveratrol, coenzymeQ10U(ubiqnol the same thing :)) - two ways you can use reseveratrol two time per day in dosage 2 x 250mg ,
-use 250mg reseveratrol +200mcg vit K2 with 10 g BCAA on the emty stomach 20 minutes before first meal it will helping you with fat burning,and preper your buddy to hard tarining , second dosage you can take in the same option but before dinner , but if you don't wnat to burning fat , you can use 250mg reseveratrol +200mcg vit K2 after fat meal with D3 and second dosage before training
-coenzymeQ10U - please use after fat meal one time per day in 100mg dosage

3. Vit C + 1/2 wrung lemone juice- very good thing for stomach acidification , it will helping you in appetite , 1/2 wrung lemon juce +100ml water + 1000mg vit C 15 min befre meal 2-3 time per day , veru good addition is apple vinegar one time ad day 10ml mixed with 100ml water in the morning on emty stomach 30 min before first meal

If you have problem with sleeping very good idea is GABA , helping you with hard good sleeping

Try this option for 2-3 weeks and lmk ,i wnat to know your opinion :)
 
If i can suggest you ,try this variant

1.10000 iu Vit D3 - important, use D3 after fat meal ( D3 up you free testosterone and down SHGB )

2.Resveratrol, coenzymeQ10U(ubiqnol the same thing :)) - two ways you can use reseveratrol two time per day in dosage 2 x 250mg ,
-use 250mg reseveratrol +200mcg vit K2 with 10 g BCAA on the emty stomach 20 minutes before first meal it will helping you with fat burning,and preper your buddy to hard tarining , second dosage you can take in the same option but before dinner , but if you don't wnat to burning fat , you can use 250mg reseveratrol +200mcg vit K2 after fat meal with D3 and second dosage before training
-coenzymeQ10U - please use after fat meal one time per day in 100mg dosage

3. Vit C + 1/2 wrung lemone juice- very good thing for stomach acidification , it will helping you in appetite , 1/2 wrung lemon juce +100ml water + 1000mg vit C 15 min befre meal 2-3 time per day , veru good addition is apple vinegar one time ad day 10ml mixed with 100ml water in the morning on emty stomach 30 min before first meal

If you have problem with sleeping very good idea is GABA , helping you with hard good sleeping

Try this option for 2-3 weeks and lmk ,i wnat to know your opinion :)
I'll look cost of reservatol and vitamin k2 and when I can purchase them I'll give it a try for sure and give my results

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Get Shredded!
Tuesday – Do to all kinds of reason haven’t had a regularly scheduled leg day in a while. Tuesday was a weird day for me, an off day where I didn’t quite feel like myself. I left work early, got a nap in and made myself hit the gym. Nutrition wise it was also full of poor choices just had a hard time getting motivated which rarely happens so I guess 1 out of 365 isn’t bad. Didn’t have the best work out of my life but got in there and stimulated the muscles.

Lying Leg curl 4 x 8-12 80kg 80kg 85kg 85kg
Squat 3 x 15 275 275 285
Leg Extension 4 x 10-12 70 90 110 110 Rest/Pause (12-8-6)
Narrow Hack Squat 3 x 8-12 4plates+50 6 plates 6 plates
Adductor 3 x 15 135 135 135
Single Leg Curl 3 x 12-15 30 35 40 Rest/pause (15-10-7)

Only did 15 mins of warm up cardio. I was spent after this and just wanted to eat and get some sleep to wake up and start anew.

Wednesday – felt a lot better and more like myself.
2nd Back & Arms

EZ Bar Curl Cable Row 4 x 10-12 165 175 185 195
Supinated Hammer strength Pulldown 4 x 10-15 70 80 90 100*13 reps
DB Pullover 3 x 15-20 65 75*16reps 75*16reps Rest/pause (16-8-4)
Gorilla Rows 3 x 20 44lbs 44/26 lbs 44/26 lbs (do as many as possible with 44 lb kettle bell then switch to 26 lbs to finish)
Hanging Back stretch 40 secs
Rope Cable Ext 4 x 10-12 90 105 115 120
Dead stop Skullchrusher 4 x 15 60 60 70 70 Rest/Pause (15-8-5)
Tricep stretch 30lbs x 60 secs*
Ez Bar Curls 4 x 15 60 60 70 70
DB Hammer Curls 4 x 20-25 20 20 25 25
Bicep Stretch 25lbs x 60 secs

Did 20 mins warm up cardio then HIIT on stairs for 15 mins.

Thursday – scheduled off day from lifting and decided to skip cardio. Feeling a little beat up and needed a full day off to relax. Injected 100 mg Test Cyp into my right glute. As always it was easy and smooth, the only pain that comes from the injections these days is getting the needle into the muscle. Also running my peptides daily and will probably stop once AAS cycle picks up around 16 weeks out from the show. Noticing a little fat gain and a little bit thicker skin on the abdomen which could be the collagen in the skin or just excess water. Still have cuts everywhere else. Need to clean up my diet but at the same time prep starts in under 2 weeks so trying to enjoy some food I won’t have till after Jr Nats.



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Friday
This is my touch up day I like to hit a variety of body parts with low volume.
Single leg lying leg curl (toe pointed) 4 x 10 20kg 25kg 30kg 30kg (pointing the toe vs curling the toe towards knee does make a difference, toe pointed is harder)
Barbell Front Squat 4 x 20 65 85 105 115 (usually do these on smith cause I have a hard time keeping bar up but smith was taken so did what I needed to)
Super Set
Pec Deck 4 x 15 120 135 150 150
Hammer strength Incline Press with Red Bands 4 x 10 70’s 75’s 80’s 85’s

Cable Front raise 3 x 10 30 30 35
DB laterals 3 x 20 15 20 20-on last set did 100 reps starting with 20’s and using db’s all the way down to 5’s- got 102 reps

Barbell shrugs 3 x 8 205 225 235

Did my 20 mins of cardio as a warm up and then did 20 mins of HIIT on stairs after.

Saturday

Did 40 mins of morning cardio.

Took my 50 mgs of TNE about 2 hrs before my work out into the right delt using a slin pin.

Back

Barbell Row 4 x 6-8 195 205 215 225
Lat Pulldown 4 x 6-8 190 195 200 200
Box seated low cable rows (single arm) 4 x 8-10 95 105 115 125 Rest/Pause (10-8-6)
Stretchers 4 x 8-10 165 180 195 210
Single Arm Kneeling Lat Pulldown 4 x 10-12 75 90 95 95*
Deadlift 4 x 8-10 255 265 275 285

Sunday
Did 15 mins of warm up cardio followed by a John Meadows Chest & Shoulder workout. Injected 100 mg Test Cyp into my left glute Sunday night. Have confirmed with PSL that we will continue my log thru my Jr Nationals prep. Will be stepping on the gas gear wise in the coming weeks as I diet down. This was my last workout for the next few days as I will be taking a little break to allow me to start fresh next Saturday for prep. I’ve read and heard some pros do this and since I haven’t had a break (even lifted on vacation) I decided this is a good idea. Since I won’t have a training log till next Saturday I decided to go over my current supplement regimen as well as some the changes that happen once prep starts.*

Supplement Regime

Daily
Multivitamin (2x)
NOW Ubiquinol (200 mg when on heavy cycle move to 300 mg)
NOW Bio-Curcumin Phytosome (2 caps)
AI or Serm (usually Novla, Letro or Aromasin mg depend on sides)
Vitamin D3 (1000 iu)
Fish Oil (3000 mg twice a day)
Evening Primerose Oil (3000 mg)*
Cranberry Pills (dosing depends on cycle)
NAC (1800 mg when on heavy cycle or orals move to 2400 mg)
TUDCA (only taken when on heavy cycle or orals)
Raloxifene (30 mgs for gyno issue)
ZMA (3 caps before bed)

GH Peptide Ancillaries
Huperzine (2 caps daily)
Ecgc (2 caps daily)
T4 (75 mg daily)

Supplements & Ancillaries taken as needed
Cinnamon Extract
True nutrition GDA
NA-RAla
T3 (last 6 weeks of prep)
Clen (only during prep 2 weeks on 2 weeks off approach)
VasoBurn
Yohimbine HCL (Daily when prepping at different dosages depending on sides)
ECA Stack when not using T3 or clen
Green Freak Green drink with Sugar free Metamucil a couple times a week*
Tadalafil – every other day at 15 mg when on heavy cycle for Blood pressure
Injectable L-Carnitine when prepping based on John Meadows protocol



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Killling it... any updates pics brother?
 
Killling it... any updates pics brother?
I posted my pics from Jan 18th a couple posts back. Will post different poses once posing classes start in February as well.

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Saturday January 30th – 20 weeks out of JR Nats
Back & Biceps

Warm up on treadmill 15 mins
BB Row 4 x 6-8 205 215 225 235
Lat Pulldown 4 x 6-8 195 200 200 200
Box seated single cable rows 4 x 8-10 105 115 125 135 partials till failure
Stretchers 4 x 8-10 180 195 210 215
Motorcycle Row 4 x 10-12 45 50 55 60 partials till failure
Deadlift 4 x 8-10 265 275 285 295 (Looking forward to hitting 6 plates for 10)
Lat stretch 40 secs
Seated Single DB Hammer curl 4 x 20 15 15 15 15*
BB Curls 5 x 21’s (7 bottom, 7 top, 7 full) 30 30 30 40 40
Ab Machine 4 x 25 35 35 35 35
HIIT on stairs for 25 mins

Last day of cheat meals so didn’t hit macros. Injected 100 mg of Test Cyp. The first week in prep is still pretty mild as I build up dosages.

Sunday & Monday – Feeling Ill and hit by a big snow storm so took the days off and rested.

Tuesday – still pretty hectic around town with snow but got to the gym to do my 40 mins of cardio.

Wednesday – First full day of hitting all my meals exactly like my coach would like me to.

2nd Back & Triceps

15 mins warm up on treadmill

EZ Bar Curl Cable Row 4 x 10-12 175 185 195 205
Supinated Hammer strength Pulldown 4 x 10-15 80 90 100 100 * 13 reps
DB Pullover 3 x 15-20 75 75*17 reps 75*16 reps (gonna shoot for more reps with same weight next week)
Wide Mag Grip Pulldown 3 x 20 90 90 90 partials till failure
Lat Stretch 45 secs
Rope cable ext 5 x 10-12 105 105 110 110 115
Deadstop skull chrushers 4 x 15 70 70 70 70*
Tricep stretch 35 lbs x 35 secs

HIIT Stairs 25 mins

Injected a smooth 100 mgs of Test cyp into my right quad. Looking forward to upping the gear on Saturday and start pushing harder.



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Thursday - Took the night off from lifting but did my 40 mins of cardio.

Friday - Touch up Day

15 mins warm up cardio

Single Leg Lying Leg Curl (toe pointed) 4 x 10 30kg 30kg*9 30kg*7 30kg*7 (gonna work on getting more reps next week)
Smith Front Squat 4 x 20 115 115 125 125
Lying Back Leg Ext (almost in full lying down position) 2 x 30 35 35
Super Set
Pec Deck 4 x 15 150 150 155 155
Red Band Hammerstrength Incline 4x10 80's 85's 85*8 85*7 (aim to get more reps next week)

Cable Laterals 3x20 10 15 17.5
DB Shrugs 3 x 8 65 70 75

15 mins Stairs HIIT

End of 1st week cardio stats 2035 total calories burned. Average daily calories burned 290.7. I like to gauge intensity of my cardio by each week trying to burn more calories. I know the machines arent accurate but since I use the same 2-3 machines while entering my weight, age, etc then I can still use them as a guage.

19 weeks out

Saturday - Back
Morning Fasted cardio for 40 mins

Posing Class for 30 mins

Magnum Row Machine 4 x 6-8 180 205 225 250*
Lat Pulldown 4 x 6-8 200 200 200 205
Box seated single cable rows 4 x 8-10 115 125 135 150 partials till failure
Stretchers 4 x 8-10 195 210 225 235
Motorcycle Row 4 x 10-12 50 55 60 65 partials till failure
Rack Deads 4 x 8-10 315 345 355 365
Seated Single DB Hammer curl 4 x 20 20 20 20 20*

Hit most of my meals on plan, injected 200 mgs of Test Cyp and due to a miscommunication had to use 100 mgs of Deca from a different vendor. Should be able to remedy this in a couple weeks but overall shouldnt be an issue. All 300 mgs of gear went into my left lower glute. Easy injection with a little bit of soreness the next day but nothing major. Slowly working my way up in dosages.*

Sunday

Took the day off to enjoy the Superbowl and also had my cheat meal.

Monday*

15 mins warm up cardio

John Meadows Chest & Shoulder workout
DB shrugs 3 x 12 55 60 65

25 mins of HIIT on Stairs.



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Tuesday – Legs*
10 mins of warm up on the bike
Lying Leg Curl 4 x 8-12 85kg 85kg*11 85kg*9 85kg*8 (work on more reps next week)
Barbell Squats 3 x 15 285 285 295
Lying Back Leg extension 3 x 10-12 45 55 65
Tom Platz Duck Hack Squat 4 x 8-12 50 90 110 130 partials till failure
Adductor 3 x 15 140 140 140*14
DB Stiff Deads 3 x 20 30’s 35’s 35’s

Ab Machine 4 x 35 50lbs 50 50 50

Quad Stretch 60 secs
Hamstring Stretch 45 secs
Hip Flexor Stretch 30 secs
25 mins on Arc Trainer.

Wednesday – 2nd back Day
Warm up on tread mill 15 mins.

Ez Bar Cable Underhand Row 4 x 10-12 185 195 205 215
Single Arm Supinated Hammer strength Pulldown 4 x 10-15 90 95 100*13 100*13*
DB Pull over 3 x 15-20 75*17 75*17 75*16
Wide Mag Grip Pulldown 3 x 20 100 100 100 partials till failure
Single Palm up cable extension 5 x 8-10 40 40 45 45 50 partials till failure
Dead stop Skullcrushers 4 x 15 80 80 80*13 80*13
Lat Stretch 50 secs
Tricep Stretch 35lbsx45 secs

DB Shrugs 3 x 20 40 45 50*
Arc Trainer for 25 mins.
Injected 200 mg of Test Cyp from PSL and use 100 mg of Deca from a different vendor into my right quad. No issues had a little bit of pain the next day but nothing serious. Still slowly working my dosages up and waiting on my next pack from PSL.*

Thursday
Just did 40 mins of cardio. Took my scheduled off day from lifting.

Friday - Touch up Day
Seated Lef Curl 4 x 20 90 105 105 105
Leg Ext 3 x 30 62.5 75 75
Seated Leg Press 3 x 40 195 215 235
DB Laterals 3 x 20 10 15 15
Barbell Shrugs 3 x 8 225 235 245
40 mins Elliptical.

Had to go to a 24 we don’t usually go to do to meeting some friends in town. Also poor workout due to some relationship issues but still put in the best work I could.*


End of 2nd week cardio stats 2939 total calories burned. Average daily calories burned 419. I like to gauge intensity of my cardio by each week trying to burn more calories. I know the machines arent accurate but since I use the same 2-3 machines while entering my weight, age, etc then I can still use them as a guage.

18 weeks out

Saturday - Back
Posing Class for 30 mins
Tread mill warm up 15 mins.
Long Red band Magnum Row Machine 4 x 6-8 205 225 250 260*7
Lat Pulldown 4 x 6-8 205 205 205*7 205*6
Box seated single cable rows 4 x 8-10 120 130 140 150 partials till failure
Motorcycle Row 4 x 8-10 60 65 70 75*

Overhand Prone Ez Bar Row 1-2 sec pause (high) 4 x 10-12 40 60 70 80
Rack Deads 4 x 8-10 345 355 365 375
Seated Single DB Hammer curl 4 x 15 25 25 25 25

Single Machine Curls 5 x 21’s 30 45 45 50 50
HIIT on the Stairs 25 mins.

Injected 200 mgs of Test Cyp and 100 mgs of Deca from a different vendor. Injected into my left upper glute with no issues.
Sunday
Took the day off to enjoy Valentines day with fiancée.*

Monday*
15 mins warm up cardio
John Meadows Chest & Shoulder workout
Barbell shrugs 3 x 12 205 215 215
25 mins of HIIT on Stairs.



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Tuesday – Legs - coach bumped cardio up to 45 mins per day 7 days a week

15 mins warm up on treadmill*
Lying Leg Curl 4 x 8-12 85kg 85kg 85kg*10 85kg*9 (work on more reps next week)
Tru Squat 3 x 20 200 240 260
Lying Back Leg extension 3 x 10-15 60 70 70
Tom Platz Duck Hack Squat 4 x 8-12 2 plates +20 2plts+50 2plts+70 4 plates drop set
Adductor 4 x 15 140 140 140 140
DB Stiff Deads 4 x 20 35’s 35’s 40's 40's drop set

Ab Machine 4 x 35 65lbs 65 65 65

30 mins on Ellipitical

Wednesday – 2nd back Day
Warm up on tread mill 15 mins.

Rack Chins 4 x 8-10 bodyweight body body body Rest Pause (10-6-3)
Ez Bar Cable Underhand Row 4 x 10-12 195 205 215 225
Single Arm Rope Lat Pulldown 4 x 15 60 75 85 100

Lat Stretch 50 secs

Arc Trainer for 30 mins.

Injected 200 mg of Test Cyp from PSL and use 100 mg of Deca from a different vendor into my right upper glute. Very smooth and easy injection.

Thursday
Just did 45 mins of cardio. Took my scheduled off day from lifting.



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Keep it up marvel, your a beast, killer workout!!
 
IML Gear Cream!
Friday - Touch up Day

15 mins warm up on treadmill

Single Rope Cable Ext 3 x 10-12 45 55 60
Super Set
Straight Bar Cable Ext 3 x 10 (number plates no weight designation) 10 12 16 20
Overhead Tricep Extension Maching 3 x 15 135 145 155

Assisted Glute Ham Raise 3 x 10-12 bodyweight bdw bdw
Super Set
Green Band Single Leg Press 3 x 30 2 plates 2plts+10 2plts+20
Walking Lunges 3 x 20 steps total 30lbs 30 30

Cable Laterals 2 x 20 10 10 100 reps set – 50 reps x 7.5lbs 50 reps x 5lbs
Incline Trap Y Raise 3 x 8 8 8 10
30 mins HIIT on Stairs

End of 3rd week cardio stats 3173 total calories burned. Average daily calories burned 453.3. I like to gauge intensity of my cardio by each week trying to burn more calories. I know the machines arent accurate but since I use the same 2-3 machines while entering my weight, age, etc then I can still use them as a guage.

17 weeks out

Saturday – Back
Morning cardio 45 mins

Posing Class for 30 mins

Long Red band Magnum Row Machine 4 x 6-8 225 235 245 255
Neutral Grip Lat Pulldown 4 x 6-8 205 205 210 210
Box seated single cable rows 4 x 8-10 130 140 150 160 Drop set (160*10 145*6 130*3)
Motorcycle Row 4 x 8-10 65 70 75 80
Rope Straight Arm Pulldown 4 x 10-12 75 85 95 105 Iso holds on last 2 reps*
Deadlift with 2 chains (1 per side) 4 x 8-10 275 275 285 295
Seated Single DB Hammer curl 5 x 15 30 30 30 30 30
Single Machine Curl 21’s x 4 sets 50 50 50 50

Injected 250 mgs of Test E and 150 mgs of Deca from a different vendor. Injected into my right upper glute with no issues.

Sunday

15 mins warm up cardio
John Meadows Chest & Shoulder workout
Incline Trap Y Raise 3 x 12 5 5 5
30 mins of HIIT on Stairs.



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Tuesday - coach bumped cardio up to 50 mins per day 7 days a week

20 mins warm up on treadmill*
Standing Single Leg Curl 4 x 8-12 35 45 50 60*11
Barbell Squat 3 x 15 295 295 305
Red Banded Leg extension 3 x 10-15 35 50 60
Tom Platz Duck Hack Squat 4 x 8-12 2 plates +50 2plts+70 4 plates 4plts+20 drop set
Adductor 4 x 15 145 145 145 145*13
DB Stiff Deads 4 x 20 45’s 45’s 50's 50's drop set
30 mins on Arc Trainer

Wednesday – 2nd back Day

Warm up on tread mill 20 mins.
Rack Chins 4 x 8-10 bodyweight body body body Rest Pause (9-6-4)
Ez Bar Cable Underhand Row 4 x 10-12 200 210 220 230
Super Set
Single Arm Rope Lat Pulldown 3 x 15 90 100 105
Single Arm Plate Loaded Row Machine 3 x 10 45 60 70

Single Palm Up Cable Ext 5 x 8-10 45 45 50 50 55
Deadstop Skullchrushers 4 x 15 80 80 80 80*13
Lat Stretch 50 secs
Tricep Stretch 35lbs x 50 secs

Incline Y Trap Raise 3 x 20 3 5 5

30 mins HIIT on Elliptical*

Injected 250 mg of Test E from PSL and used 150 mg of Deca from a different vendor into my left and right triceps using slin pins. Easy injection but do have some soreness/knots today. However its nothing out of the ordinary when I hit those muscles.

Thursday – today*

Will just be doing 50 mins of cardio and taking my scheduled day off from lifting.



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Friday - Touch up Day
20 mins warm up on treadmill

Tri Set for legs
Assisted Glute Ham Raise 3 x 8-10 bodyweight bdw bdw
Leg Extension 3 x 20 60 70 90
Tru Squat (Top 2/3 ROM) 3 x failure 120x40 reps 140x40 reps 160x36 reps*
Abduction Machine 3 x 20 70 75 80
Ab Machine 4 x 40 65 65 65*
30 mins HIIT on Stairs

End of 4th week cardio stats 3983 total calories burned. Average daily calories burned 569. I like to gauge intensity of my cardio by each week trying to burn more calories. I know the machines arent accurate but since I use the same 2-3 machines while entering my weight, age, etc then I can still use them as a guage.

16 weeks out

Saturday – Took the day off was feeling a little under the weather so 1 day off is better than prolonging the sickness.*

Sunday – Back – Changed up the workout just do something a little different this week but will go back next to the old staples and keep the progressive overload going.

20 mins warm up on treadmill
Neutral Grip Lat Pulldown 4 x 6-8 180 190 200 210
Wide Mag Grip Cable Row 4 x 6-8 165 180 190 200
Leverage Single Arm Lat Pulldown 4 x 8-10 45 70 80 90 Rest/Pause set
DB Rows 4x 8-10 60 70 80 90
Rope Straight Arm Pulldown 4 x 10-12 85 95 105 105*
DB Hammer curl 4 x 15 30 35 40 45
Single Machine Curl 21’s x 4 sets 20 25 30 30

30 mins of HIIT on Stairs.

Injected 250 mgs of Test E and 150 mgs of Deca from a different vendor. Injected into my left upper glute with no issues.

Monday

20 mins warm up cardio
John Meadows Chest & Shoulder workout
30 mins of HIIT on Stairs.

uploadfromtaptalk1456857227601.jpg
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​I hate to admit this...but you put a lot more effort into your routine than I do. I noticed you don't run crazy amounts of gear either....that's how it's supposed to be my man. Let the diet and training be the main dictators and you can get away with using moderate amounts of gear to get amazing results.
 
​I hate to admit this...but you put a lot more effort into your routine than I do. I noticed you don't run crazy amounts of gear either....that's how it's supposed to be my man. Let the diet and training be the main dictators and you can get away with using moderate amounts of gear to get amazing results.
Thank you I figure if I can get the pro card without crazy dosages then I could actually be a good pro. If you have to use 2-3 grams to win a card where do you go after it? How do you improve? Gonna do my best to squeeze everything out of moderate dosages.

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Thank you I figure if I can get the pro card without crazy dosages then I could actually be a good pro. If you have to use 2-3 grams to win a card where do you go after it? How do you improve? Gonna do my best to squeeze everything out of moderate dosages.

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HMMM idk....have to ask Bostin Lloyd that one lol.
 
HMMM idk....have to ask Bostin Lloyd that one lol.
Great example I disagree with bostins ideology. With all that gear he hasn't placed well in a national show that I know of so why do it?

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Gonna be a long one since I got busy last week and couldn’t update. Here we go:

Tuesday – Coach was happy with check in no changes.*

20 mins warm up on treadmill*
Standing Single Leg Curl 4 x 8-12 45 55 65 70
Barbell Squat 3 x 15 305 305 315
Red Banded Leg extension 3 x 10-15 60 70 90
Tom Platz Duck Hack Squat 4 x 8-12 2 4 plates 4plts+20 4plts+20 4plts+40
Adductor 4 x 15 145 145 145 145 (gonna move to 4 sets of 20 next week to change things up)
DB Stiff Deads 4 x 20 50's 50's 50's 50's
30 mins on Arc Trainer

Wednesday – 2nd back Day

Warm up on tread mill 20 mins.
Rack Chins 4 x 8-10 bodyweight body body body Rest Pause (9-6-4)
T-bar Rows 4 x 10-12 70 95 105 105

Super Set
Single Arm Rope Lat Pulldown 3 x 15 100 105 105
Single Arm Red Band Plate Loaded Row Machine 3 x 10 55 60 65

Single Palm Up Cable Ext 3 x 8-10 60 65 65
Deadstop Skullchrushers 4 x 15 80 80 80 80 Rest/Pause (15-8-5)*

30 mins HIIT on Elliptical*

Injected 250 mg of Test E from PSL and used 150 mg of Deca from a different vendor into my left quad. Easy injection but do have some soreness/knots the next day. Nothing unexpected.

Thursday – Cardio Only Day

Friday - Touch up Day
20 mins warm up on treadmill

Super Set
Single Lying Leg Curl (toe pointed) 3 x 20 20 30 30
Single Leg Extension 3 x 25 32.5 50 62.5

Seated Leg Press 3 x 20 150 210 250
Straight Bar Cable Ext 3 x 25 50 60 70

30 mins on Precor

End of 4th week cardio stats 3646 total calories burned. Average daily calories burned 520.8. I like to gauge intensity of my cardio by each week trying to burn more calories. I know the machines arent accurate but since I use the same 2-3 machines while entering my weight, age, etc then I can still use them as a guage.

15 weeks out

Saturday – Back

Posing Class 30 mins

Warm up on treadmill 20 mins
Long Red band Magnum Row Machine 4 x 6-8 245 255 260 265*7
Neutral Grip Lat Pulldown 4 x 6-8 210 210 215 215*6
Box seated single cable rows 4 x 8-10 145 155 165 170 Rest/Pause (10-7-4)
Motorcycle Row 4 x 8-10 70 75 80 85
Rope Straight Arm Pulldown 4 x 10-12 85 95 95 95 Rest/Pause (12-7-4)*
Red mini band Rack Deads (1 per side) 4 x 8-10 315 335 355 375
Reverse Hypers 1 set of bodyweight for 15 reps

DB Hammer curl 5 x 15 35 40 45 45
Red mini band Single Machine Curl 4 x 20 10 10 10 10 Rest/Pause (20-10-6)

Sunday

20 mins warm up cardio
John Meadows Chest & Shoulder workout
30 mins of HIIT on Stairs.

Injected 250 mgs of Test E and 150 mgs of Deca from a different vendor. Injected into my left lower glute with no issues.

Monday – Today
Schedule day off from lifting with 50 mins of cardio tonight.



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It was another busy week at work so no time to update log so this will be another long one.

Tuesday – Coach was happy with check in no changes.*

20 mins warm up on treadmill*
Standing Single Leg Curl 4 x 8-12 55 65 70*11 70*10
Tru Squat 3 x 20 200 240 260
Red Banded Leg extension 3 x 10-15 70 90 110
Leg Press 4 x 15 10 plates 12plts 14plts 16plts
Adductor 4 x 20 (2 sec hold) 50 50 60 60
DB Stiff Deads 4 x 15 55’s 55’s 60’s 60’s
30 mins on Arc Trainer

Wednesday – 2nd back Day

Warm up on tread mill 20 mins.
Rack Chins 4 x 8-10 bodywight+10 lbs body+10 body+10 body Rest Pause (11-5-3)
T-bar Rows 4 x 10-12 95 105 115 115
Super Set
Single Arm Rope Lat Pulldown 3 x 15 105 105 110
Single Arm Red Band Plate Loaded Row Machine 3 x 10 60 60 60
Ab Machine 3x 45 65lbs 65 65
30 mins HIIT on Elliptical*

Injected 250 mg of Test E from PSL and used 150 mg of Deca from a different vendor into my left glute.*

Thursday – Cardio Only Day

Friday - Arms
Palm Up single Cable Tricep Extensions 4 x 8-10 65 70 75 75
Rope Cable Ext 4 x 15 75 80 80 80
EZ Bar curl 4 x 15 40 50 50 50
Red mini band curl machine 4 x 21’s 10 10 15 15

Super set
Lower Ab Machine 2 x 15 20 20
Reverse Hypers 2 x 15 bodyweight bodyweight
50 mins Arc Trainer

End of 5th week cardio stats 4154 total calories burned. Average daily calories burned 593.4. I like to gauge intensity of my cardio by each week trying to burn more calories. I know the machines arent accurate but since I use the same 2-3 machines while entering my weight, age, etc then I can still use them as a guage.

14 weeks out – Switching to 6 days of lifting with 1 cardio only day

Saturday – Back

Posing Class 30 mins
Warm up on treadmill 20 mins
Long Red band Magnum Row Machine 4 x 6-8 260 260 265 265
Lat Pulldown 4 x 6-8 215 215 220*7 220*6
Box seated single cable rows 4 x 8-10 150 160 170 180 partials till failure
Motorcycle Row 4 x 8-10 75 80 85 90
Rope Straight Arm Pulldown 4 x 10-12 100 100 105 105 partials till failure*
Red mini band Rack Deads (1 per side) 4 x 8-10 335 355 375 385
Reverse Hypers 1 set of bodyweight+5lbs for 20 reps
30 mins HIIT on stairs
Injected 250 mgs of Test E and 100 mgs of Deca from a different vendor, ran out of Deca but should have PSL Deca before next injection. Injected into my right glute.*

Sunday
20 mins warm up cardio
John Meadows Chest & Shoulder workout
30 mins on Arc Trainer


Monday – woke up with the flu so spent the entire day in bed

Tuesday – plan on taking tonight off as well to fully recover. Hopefully will be back in the gym tomorrow.



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Wednesday – 2nd back Day – 1st day back from the flu took it about 60-80%

Warm up on tread mill 20 mins.
Nautilis Pullover Machine 3 x 15 100 110 120
Close Mag Grip Pulldown 3 x 20 90 105 110
Bent Over Dual DB Row 3 x 20 30 30 35
Close Grip Cable Row 3 x 25 75 90 100
Reverse Hypers 1 x 20 bodyweight

30 mins on Arc Trainer*

Injected 250 mg of Test E from PSL and used 150 mg of Deca from PSL into my right Quad.*

Thursday – Legs
Warm up treadmill 20 mins
Assisted Glute Ham Raise 3 x 10-12 body weight - -*
Safety Squat Bar 3 x 25 50 70 70
Single Leg Extension 3 x 1.5 reps (1 rep then half rep count as 1) 30 30 40
Super Set
Vertical Leg Press 3 x 20 2 plates 2plts+20 2plts+40
Sissy Squate 3 x 15 bodyweight bdw +10lbs

Decline Bench Lying Banded leg curls 3 x 15-20 orange band orng orng
Smith Calf Raise on block 4 x 20 135 185 185 195
Arc Trainer 30 mins

Friday – Listened to body and took the day off.

End of 6th week cardio stats 2804 total calories burned. Wasn’t a lot but knocked out from the flu for 2 days and then needing another 3rd day I don’t feel too bad. I think I can overcome this obstacle.

13 weeks out Saturday – Back

Warm up on Precor 20 mins
Straight Bar Cable Row 5 x 6-8 140 170 200 220 220
Hoist Lat Pulldown 5 x 8-10 146 156 156 167 167
Super Set
Hammerstrength High Row 4 x 8-10 70 80 90 90 partials till failure
Hammerstrenght Standing low row 4 x 8-10 70 80 80 80 partials till failure

Single straight arm pulldown 5 x 10-12 30 40 40 50 50
30 mins Arc Trainer

Sunday
John Meadows Chest & Shoulder workout
30 mins HIIT on Precor
Injected 250 mgs of Test E and 150 mg of Deca from PSL into right medial delt and right tricep. So far smooth and no issues with knotting or soreness.



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