19NorFan’s 6-Week Post Contest Rebound Log | Team US Pharmacies

[19NorFan]

9/12/2026 - Shoulders & Forearms

Cable Iso Rear Delt
15x12
15x12
20x11

Bench Supported Cable Narrow Grip Face Pull
55x14
55x11

DB Shoulder Press
55x13
55x12
55x10

DB Iso 45 Degree Raise
20x15
20x15
20x15

Cable Wrist Curl
35x14
35x9*

Reverse DB Curl
25x16
25x16

Notes: This is the final workout of the first 14 day training cycle. I started this one with a rear delt emphasis, doing 5 sets. My first shoulder workout was front delt dominant, second workout was side delt dominant and then this final one was rear delt dominant. Ideally, you want to hit each part of the delt on every shoulder workout, some amount. And then prioritize one part with a few extra sets.

The bench supported iso rear delt is my favorite isolation exercise for this particular muscle group. The reverse pec fly/lever machine is good too but where it loses to the cable rear delt is that when I do this exercise in this fashion, I can get a good pull at the bottom of the movement there. You can't see it perfectly, but my bench is slightly off set to the cable, that way at the start of the movement, my arm is across my chest.

 

[19NorFan]

Right after that, I do the cable close grip face pull. You want to do these with your hands inverted, for best ROM. To really get a strong pump in my upper back and rear delts, I may do these for 20-30 reps sometimes. Also, I'm aware that there is some trap involvement. That is fine. Same with the first exercise. It matters less about how the exercise looks and more about, are you getting a good contraction and do you feel the intended muscle group working. That's how you evaluate good form.

 

[19NorFan]

For the front delts and overall delt development, I finish the shoulder portion with DB shoulder press. You can really see some of the water bloat in my face here. That is the trestolone mainly I want to say. NPP by itself doesn't give me much water retention.

For the forearms, I do a couple of sets of wrist curls and reverse curls. You may notice, I hit every single muscle group with some isolation. Through trial and error, I noticed that relying on compound movements is not enough. Especially if you have awkward biomechanics.

This is a wrist curl variation that I use, off of an incline bench. With the dumbbell, as the weight increases, the balance becomes an issue and this is a solution.

 

[19NorFan]

9/14/2026 - Shoulders, Triceps, Calves

Sled Shoulder Press
70x10
70x8*

Cable Iso Side Raise
15x12
15x12
15x12

BB Standing Shoulder Press
135x8
135x8
155x6*

DB Lying Triceps Extension
20x14
20x12

Cable Iso Overhead Tri
20x15
20x13

Seated Calf Raise
225x12
225x12
225x12

*The set went to failure

Notes: This workout was on the flat feeling side. I just didn't have my usual pop and fullness. I'll take an extra day off today and then get back to the next workout tomorrow. Sometimes, it just takes an extra day off, even more so considering that I just did a shoulder workout 2 days prior. 48 hours is usually sufficient for me but I'll give myself another day. Also, I varied the workout start times to see if mornings would work better. I'm going to switch back to the 3PM - 4PM time slot for training. I'll have 3 meals in by then, 3/4 of a gallon of water in and a nap. Which always helps workout quality.

The exception to this is leg training. I prefer to train legs on an empty stomach, early in the morning. Have some coffee, go to the bathroom and then train. Because, with high rep work in particular, training on a full stomach makes breathing much harder and reduces overall torso flexibility with deep ROM leg exercises, like the pendulum squat for example.

I have 1 video from today's session, phone battery died unfortunately before I could get others. Instead of the lever shoulder press, I went with the sled shoulder press, to train the shoulders with a wider grip.

 

[Meetketchup]

Regarding YK11's myostatin inhibition effect... I'm not entirely sold on that but assuming it's skeletal tissue selective, we can only hope.

I remember years ago when this came out with the claims of a myostatin inhibitor based off of one mice study of muscles in a Petry dish. Also,, other studies showed oxidative stress in rodents which was never really talked about. Never translated to humans unfortunately. They will find a compound that actually works, but nothing on the horizon yet. The flood gates will open once it does and guys will be ripping tendons and ligaments left and right.

The compound is actually a steroid and does have some mechanism of action, but nobody really knows what the hell it is.

 

[19NorFan]

I remember years ago when this came out with the claims of a myostatin inhibitor based off of one mice study of muscles in a Petry dish. Also,, other studies showed oxidative stress in rodents which was never really talked about. Never translated to humans unfortunately. They will find a compound that actually works, but nothing on the horizon yet. The flood gates will open once it does and guys will be ripping tendons and ligaments left and right.

The compound is actually a steroid and does have some mechanism of action, but nobody really knows what the hell it is.

Yeah, they could have at least tested it on grown mice. If follistatin tests were readily available through Quest/LabCorp, I'd run a few experiments with it to test the theory. I considered testing myself and looked at some test kits online. It would cost ~ $3,000 for the kits and to rent a microplate reader, to do it yourself. This could be a good idea for content in the future.

Thoughts on ACE-031?

 

[Meetketchup]

Thoughts on ACE-031?

They stopped trials in phase 2 as the sides were really bad from nose and gum bleeding to nasty spider veins with possible hemorrhaging elsewhere. Was tested in post menopausal women and in boys with muscular dystrophy and yielded crap gains so if it doesn't work in that environment when deficient good luck when healthy.

 

[19NorFan]

They stopped trials in phase 2 as the sides were really bad from nose and gum bleeding to nasty spider veins with possible hemorrhaging elsewhere. Was tested in post menopausal women and in boys with muscular dystrophy and yielded crap gains so if it doesn't work in that environment when deficient good luck when healthy.

Sounds exciting, I think try it

 

[19NorFan]

9/17/2026 - Back A - Lats and Biceps Focused

Cable Mid/Wide Grip Pulldown
230x7*
170x12
150x14*

Hammer Strength Pullover
230x12
230x12*

Cable Iso Pulldown
80x10
95x8
95x8*

DB Rows w/ Momentum
75x16
85x14

Nautilus Iso Preacher Curl
110x12
110x12

Cable Hammer Curl
80x12
80x12

*Indicates set went to failure

Notes: For this workout, I injected 75mg YK11 3 hours before training and it definitely has a more pronounced effect compared to a 25mg dose. The effects of the 25mg dose have been subtle and I wanted to see what a larger dose might do. It works very quickly, within about an hour I felt some fullness in the arms and shoulders just being sedentary. If I could compare it to another compound, it generates the strength increase of about 50mg of anadrol orally with modest cosmetic improvements. Where it really shines is in the mind-muscle connection and contractions. It felt like every rep hit the intended group with a very strong contraction. It also appears to be not as liver toxic. Although I haven't done liver labs yet, I can feel when an oral becomes toxic by my digestion; they start to get me constipated after about 10 days of use, at really any dose and I haven't experienced that with injectable YK11. The exception to this is also turinabol and that's the one oral that barely, if at all moves my liver enzymes at doses up to 20mg/day. I am assuming that the toxicity is affecting bile flow, which is affecting digestion and drawing conclusions based on correlations between blood work and symptoms.

This back workout felt very good. The YK11 got me cognitively/neurally very turned on and sharp. It's that classic high androgen feel where effort just feels good. I went a bit too hard early on with several failure sets in the first few exercises. I made a modification; the prior Lat Emphasis workout had Wide Grip pullups. Based on how my joints felt at that point and the fact that the YK is already taking a slight hit to them, I switched over to the Cable Iso Pulldown to avoid a potential injury.

Just as last time, I start with Mid Grip pulldowns, first set to failure, followed by Wide Grip Pulldowns. The slight tuck that I do at the end of a rep is intentional, I'm just driving my elbows further down to get a stronger contraction in the lats.

 

[19NorFan]

Using straps on wide grip pulldowns lets you do them with a suicide grip, which helps with wrist flexibility through the movement. If wide grip pulldowns give you wrist pain, this is a useful adjustment. This also makes it easier to mentally isolate the lats in the movement because your concentration isn't being pulled towards your grip.

 

[19NorFan]

Cable Iso Pulldowns

 

[19NorFan]

Lastly, 2 high rep finisher sets on the DB rows. At this point my lets were fried so I did this as more of an upper back row.

 

[19NorFan]

Side note: No update pics today. The room I take them was being worked on and by the time I got home, was already cooled off. Will post on next back day.

 

[19NorFan]

9/18/2026 - Legs A - Quads, Hams, Calves

Smith Machine Back Squat
315x6
335x6
355x6
375x4
385x4
385x4

Paramount Leg Curl
170x12
170x10
170x10

Paramount Leg Extension
170x12*
170x8

Quad Focused Bulgarian Split Squat
BWx12
BWx12
BWx12

Icarian Calf Raise
320x15
320x15
320x14
320x12
320x12

Notes: I'm bumping up the volume across all of my workouts now that everything in the cycle is fully saturated and HGH is back up to 6 IU/day. Recovery dictates volume and intensity.

One thing worth addressing is the rep ranges because anyone following these workouts will notice that mine can vary anywhere from 4 reps to 20+ depending on the movement. Some people get extremely OCD about rep ranges and become attached to 8-12, 10-15, or whatever other combination of numbers they have decided represents the ideal hypertrophy range. I don't approach training that way. The number of reps I target is primarily determined by the biomechanics of the exercise, how much systemic fatigue the movement creates, and how much weight I can use while still maintaining the execution I want.

Multi-joint movements generally get trained with fewer reps, while isolation movements usually get pushed higher. Squats are a good example. I generally keep them around 4-6 reps, occasionally going as high as 8. That lets me use a reasonably heavy load and generate a strong stimulus without turning each set into a conditioning event or accumulating so much fatigue that the rest of the workout suffers. With something like a rear delt fly on the other hand, I don't see much practical value in trying to perform sets of four. The movement is mechanically inefficient for producing large amounts of force. Since it creates very little systemic fatigue it lends itself much better to controlled higher rep work.

The other side of that equation is volume. When I use lower rep ranges, particularly on compounds, I tend to drive additional stimulus through more sets rather than simply continuing to add reps to each set. Today's squatting is a good example of that approach: six working sets, all between four and six reps, progressively working up to 385 lbs.

Another thing to mention about accruing fatigue through ways other than reps or intensity: Increased range of motion. As you can see, my squats are always A2G. I let the weight push me down to the bottom until I cannot go any further down.

 

[19NorFan]

 

[19NorFan]

 

[19NorFan]

MENT update: I am starting to occasionally get very vivid nightmares and some night sweats. Aggression is slightly turned up too. Interestingly enough, I get no major trenbolone sides from actual trenbolone but for the first time I'm experiencing trenbolone sides from MENT. This could be the pairing with NPP. If it continues, I might have to drop it.

 

[19NorFan]

9/19/2026 - Chest and Forearms

Lever Incline Press
320x5
320x4
320x4
320x4*

Lever Fly - Upper Pec Emphasis
200x10
200x8*
200x6

DB Flat Bench
65x12
75x8
75x8

Reverse Iso Wrist Curl
30x12
30x12

Cable Hammer Curl
55x12
55x12
55x10

My Notes: Another thing to notice with my exercise selection as the workout progresses. I do the hard heavy work up front and prefer machines. Using machines for the heavier training, allows you to really focus on the contraction and producing force. Whereas using free weights, the focus becomes split between producing force and maintaining balanced form. So I start with machines and the progress onto free weights and the more form sensitive movements.

 

[19NorFan]

 

[19NorFan]

 

[19NorFan]

 

[19NorFan]

 

[19NorFan]

9/21/2026 - Back B - Thickness and Posterior Chain Focused

Cable Iso Row
35x10
35x10

T Bar Row
140x10
140x10
140x10

Hammer Strength Lever Shrug
270x12
270x10 + 10 second hold
270x10 + 15 second hold

Lever Rear Delt
80x14
80x14
90x12
90x12

Snatch Grip Deadlift
265x8
265x8

Notes: I made a few adjustments to this workout from last week. I replaced the cable narrow grip pulldown with 2 more sets of lever rear delt fly (upper back, not rear delt focused). This was done so that I have 2 sets fewer going over the elbows. For the rack pulls, I replaced them with a snatch grip deadlift. It has been a while since I've deadlifted or done a heavy hip hinge movement. It's been about 2 years. So for a few workouts, just to get my back primed, I'll be doing snatch grip deadlifts. Overall this was a productive workout, my upper back felt worked thoroughly and the only adjustment I'll likely make here in the future is to switch over to rack pulls in a week or two.

T Bar Rows can be useful for both lats and upper back. I do a pronated grip, with slight elbow flare to drive through the traps and upper back.

 

[19NorFan]

Right after, I do plate loaded shrugs. You can do the shrugs before the t bar rows too, for pre exhausting. With the shrugs, when the movement becomes too heavy to complete proper reps. I finish with a static hold. An old school static hold technique would be to do - for example - 270 on the shrugs and then have a partner add 2 more 45 pound plates for the static hold. That way you go to failure with the static hold. The idea here being, you've exhausted the movement, now you generated additional stimulus just with the hold.

 

[19NorFan]

For the snatch grip deadlifts, I go as wide as the bar goes with the grip. This lengthens the ROM and pulls the traps more.

 

[19NorFan]

This is how I normally deadlift and the last time I deadlifted heavy, about 3 years ago. Excuse the bulge, that's a protective harness that I wear that popped out of place on the first rep so it looks like I have a boner

 

[19NorFan]

Progress Pics:

9/21/2026

9/9/2026

 

[19NorFan]

8/29/2026

Notes: The 9/21 progress pic was done on a back thickness focused day. The other two were done on a lat/biceps day, so that is the main reason behind the arms looking flatter. Also, my weight has dropped in the last 10 days with the adjustment of reducing the MENT.

I started with 25mg/day of MENT but By September 3rd, my weight had already gone to 263 pounds, which is excessive. I reduced the MENT dose to 10mg/day and dropped the HGH altogether due to the RAAS response it caused (I've since reintroduced the HGH). It is back down to 246LBS as of today. I also dropped carbs by 100 grams a day to speed up the water loss, which as of yesterday, I've brought back up to the original macros.

This is a minor hiccup and it is fine. As mentioned in my first post, these bridge type cycles are a time to figure out what will work in the next offseason and allows me to make tweaks before we just go right into it.

 

[19NorFan]

Food Sourcing, Selection and Meal Prep

If you are new to fitness, this is most likely the area where you need to improve upon the most. In observation, most new trainees won't struggle to not train enough. It's really all of the things you do outside of the gym + recovery that will be the chokepoint in development if you are new to fitness. This section will be dedicated to bringing some clarity on how to do meal prep and source food.

Food Sourcing
Assuming you live in the North America, there is most likely a Costco in your area. If you have never been to a Costco, I would recommend getting an Executive Membership, that way you can come in exclusively during the first hour to avoid the unruly Goldstar Members.

There, you can buy all of the staples in bulk. Here's what that might look like. Here we have a 10 pound tube of ground beef, roughly 6 pounds of chicken breast, 4 pounds of salmon, a dozen carton of egg whites and tuna. In my opinion, compared to the majority of supermarkets, Costco not only has the best prices but also the best quality, only second to your local farm which is not available to everyone. They move a lot of volume, which is important. You have fresh food constantly circulating, whereas I find food from supermarkets to spoil faster.



Another option is to buy food from a restaurant distribution wholesaler. Some of them will require you to have a business, which if you have an LLC should be sufficient. Others may sell it to you directly so long as you buy some minimum threshold of product. What I like about this option is that they have a large selection of cuts and often provide you with the source of the food. Farms also allow you to buy half of a cow for example. With both options, you'll need a large freezer.

Food Selection - Carbs
For carbs, I primarily stick to basmati white rice by Royal brand; Oatmeal, Grits and Cream of Wheat by Bob Mills brand; Goya canned chickpeas and kidney beans; a variety of tubers such as Japanese Yams and Sweet Potatoes. I like to vary food, so as to not develop food insensitivities. This also helps fill certain nutritional gaps. If all you're eating is white rice as a carb source, there are vitamins, micronutrients, etc that you are missing out on by not bringing in some variance.

For vegetables, I go Whole Foods every other day and get fresh kale, which I blend and drink. You may want to ask them what days they get produce on so as to time it when it's freshest. Costco unfortunately doesn't have the best vegetable selection, at least not compared to whole foods.

Note that I don't eat these foods year round. Food selection varies based on the goal. During high feeding periods, I am primarily eating white rice, gummy candy and lean meat for macro volume. When cutting, I'll add more bulk to the diet for satiety. For example, when bulking I might have 300 grams of rice per meal. When cutting, I might drop the rice down to 100 and do 100 of legumes. This reduces caloric density.

Also, if one particular brand of a food does not sit well on your stomach, I'd encourage you to consider others before abandoning the food altogether. For example, Quaker Oats doesn't sit well on my stomach, it's very rough. Certain brands of oatmeal have a lot of unrefined roughage which can constipate you. So I switched to other brands until I found Bob Mills. Their extra thick rolled oats cook very soft and easy to digest.

 

[19NorFan]

Food Selection - Protein
For protein, I primarily stick to lean protein sources. For lean beef, I prefer filet mignon and 95% lean ground beef (when available). Typically, 85% is more available and then I will strain it with hot water after cooking. Also for whole beef cuts, if filet mignon is out of your budget, you can go with sirloin tip, which is one of the cheaper beef cuts and also leanest. It is a tough cut of beef so you may want to marinate it before cooking.

Chicken breast is also a good source, classic.

In terms of fish, I'll have cod and sockeye salmon preferably. Occasionally, if I need quick protein, I'll blend 10 ounces of albacore tuna in water and drink, post workout. It's a fast digesting protein since it's lean and especially since blended.

Lastly, I'll get egg white cartons too, which is a great low fat protein source. You can get cartons or gallons.



Food Selection - Misc

Occasionally, I may use a meal prep service if for whatever reason I need convenience. HummusFit is my preferred. Their food is never frozen and it's the only meal service I've used where the food tastes comparable to what is home made.