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

[19NorFan]

This is a continuation of my earlier unsponsored log: 19NorFan’s Unsponsored Log

Introduction

Hello everyone,

Beginning September 1st, I’ll be starting this new log documenting the next phase of my progression, beginning with a six week post contest rebound phase and transitioning into a health phase afterward. Between now and then, I’ll make a couple of foundational posts that will outline my diet, training, etc. for the six weeks. I'm also joining Team @US-pharmacies, they've provided me with everything I need moving forward here. I've always had good experiences with them and my entire contest prep cycle came from USP, so very happy to work with a company that I already had a preference towards.

People typically jump right into a rebound immediately after competition but I wanted to give myself some time for the orals to clear, fluid levels to balance out & inflammation to settle. A week in between also serves as a useful mental reset. If you used winstrol in a contest prep or crashed your E2, it may be especially useful to hold off on any hard training initially, to preserve your joints.

What This Log Wil Cover

This will run through ~ October 7th and provide daily updates on my training, nutrition and progress. It will be a better structured and more detailed than the prior log. For example, instead of just showing a training video, I’ll explain the set up, form, rep range etc.

This log will also be more newer user friendly than the prior one. Meaning, if you’re new to fitness, I’ll make sure to include more entry level content and information that I found useful as a new trainee.

Current Starting Point

Age: 37 Years
Current phase: Rebound and Health Phase
Division: Men’s Physique (will most likely move to a heavier class)
Height: 6'2" – 188CM
Current weight: 240LBS – 109KG
Estimated weight end of phase: 265LBS

Rebound Phase Diet
Macros will be linear through 6 weeks – Daily: 320g Protein, 460g Carbs, 75g Fat, 3,795 Cal

I’ve completed the meal prep for the first 2 weeks and started the diet part today. This gives me a few days to make adjustments before September 1st. Here is a sample eating day, with explanations:

Meal 1: 8:00AM

90g White Grits (uncooked wt)
55g Granola (Ground and mixed into grits)
8g Butter
300g Egg Whites (uncooked weight)
70g Kiwi
2g Ceylon Cinnamon

Macros: 48P 119C 19F 840CAL

Supplements/Rx: Multi, 420g Magnesium Glycinate, 400mg NALT, 20mg Telmisartan, 20mg Rosuvastatin, 10mg Ezetimibe

Notes: The goal with the first 1-2 is to get a nice foundation of easily digesting carbs in to start the day. Fat is kept low is to speed up digestion and prioritized later in the day post workout.

On days where I may want to slow down the carbs, I’ll increase the butter to about 12 grams and substitute the granola with finely ground raw pistachios. The Cinnamon is what I use as like a first line glucose disposal agent. I start with cinnamon, which does an okay job at managing fasting BS up to around 400-500g carbs daily and when that is not enough, I’ll add Berberine and then finally move on to Metformin.

Meal 2: 10:00AM/11:30PM (Pre and Post Workout Meal)

80g Redcon1 MRE
33g Whey Isolate
20g Bovine Collagen
40g Karbolyn

Macros: 78P 100C 3F 745CAL

Notes: I split this meal into two equal portions, with half taken around 10AM before training and half around 11:30AM right after training. This meal is also low in fat and fiber to enhance digestion. This is a substantial amount of food for some people to tolerate drinking pre-workout. You could sub the Karbolyn with rice cakes and eat the fruit in a separate meal if that is the case for you.

FIBER: 1:00PM

I will take 20g of Psyllium Husk fiber. You want to space this about an hour or so away from your meals so that it does not bind up too many nutrients.

Meal 3: 2:00PM

290g Rice (cooked wt)
7oz Chicken Breast (cooked wt)
80g Kimchi
1 Tsp Olive Oil

Macros: 70P 85C 12F 730CAL

Supplements/Rx: Methyl B12 Folate, 420mg Magnesium Glycinate, 10mg Tadalafil, 2g Vitamin C

Notes: This is a simple chicken breast/rice type meal with kimchi and olive oil to provide some flavor. At this point I’m moving away from the faster digesting peri workout nutrition and over to more whole food type meals. This is a common trend with how I diet – the carbs always get front loaded. Too high carbs later in the day adversely impacts sleep. I may rotate chicken breast with 94% lean ground turkey or cod.

Meal 4: 4:30PM

290g Rice
7oz Chicken Breast
100g Beets
1 Tsp Olive Oil
3g Fish Oil

Macros: 62P 92C 15F 755CAL

Supplements/Rx: Fish Oil, 200mcg Selenium, 2g Taurine

Notes: This is another rice and chicken meal, with beets used instead of kimchi, to offer some plant variety. Otherwise this meal is identical to meal 3.

Meal 5: 7:00PM

250g Japanese Sweet Potato
7oz Sirloin Steak
120g Dandelion Greens
50g Lime
2g Fish Oil
2g Ceylon Cinnamon

Macros: 60P 64C 23F 690CAL

Supplements/Rx: Multivitamin, 400mg Ubiquinol, 2g Fish Oil, 5K IU D3+k2, Trace Mineral Complex

Notes: This meal is more focused on whole food micronutrient density. The sirloin provides the protein, iron, zinc and B vitamins. The potatoes provide potassium and carotenoids. Dandelion greens add folate, vitamin K and fiber. This meal is also when I take the supplements best taken with fat, such as ubiquinol. The sirloin steak will be rotated with 95% lean ground beef or salmon.

I do want to emphasize that point, it is important to rotate your foods, so as to not develop food intolerances. For example, some days I may do dandelion greens, other days kale. Some days lime, other days lemons. These are macronutritionally identical foods, but the minor variances in make up contribute to healthy digestion – in my experience – when compared to eating the exact same foods daily. I’ll go more into food selection in later posts.

Other Supplements: At 6AM on an empty stomach, I take daily 50mg Astragaloside IV and 1,000mg TUDCA, and 6g NAC EOD. I'll also take non-stimulant pre-workouts like Gorilla Mind Nitric, which provides Creatine, Citrulline and variety of other amino acids.

If you're newer to fitness, one of the best habits you can develop early on is to cook your food. One of the biggest gaps I see in peoples programs is that they take short cuts with nutrition. They buy bars, and shakes, they go to chipotle and think that counts as a proper high protein meal, they look for convenience. Set aside a few hours and cook your food. You can use meal prep services. Me personally, I do not trust those services enough to use them myself but many people go that route as an alternative.

In the next section I'll go over my plan with gear and training.

 

[19NorFan]

Gear

During these transition or bridge cycles, I will try out a combination of AAS that I may not have used together before. This gives me 6 weeks to gather some data on how the compound might perform as part of a 16-24+ week growth phase cycle. It also doesn't commit me to something long term, so if the whole thing starts to fall apart around week 4-5, that's okay, we're going into a health phase; we're not 4-5 weeks into a planned 24 week cycle that we now have to dig out from.

My cycle for the duration of the 6 weeks, taken daily:
70mg NPP
25mg MENT
25mg Injectable YK-11
5mg Test Prop (for estrogen, injected 10mg EOD)
875mg per week total

Other PEDs, also daily doses:
6iu rHGH
20mg SLU-PP-915

Cycle Considerations:

• I have used MENT in the past, with a larger Test base, which made the compound more difficult to manage. I'm giving it another try with NPP and YK11
• NPP provides a low aromatizing base, making E2 management less of a liability when paired with MENT vs Testosterone
• Injectable YK-11 is shown anecdotally to reduce E2 levels and will be used for both anabolism and to counter some of MENTs conversion to 7a-methylestradiol
• Cabergoline and Exemestane will be kept on hand as potential ancillaries
• 25mg/day of MENT is a high end dose, although I am not prone to high E2 symptoms or prolactin, so that is what I will go with
• 5mg/day of Test Prop will provide some bioidentical E2 (MENT does not)
• I will increase the HGH to 10iu/day after 2 weeks if water retention is shown not to be an issue
• This is my first time using the (presumably) more orally bioavailable SLU-PP-915. I'll use 10-20mg per day. I found SLU-PP-332 at 10mg/day to be moderately useful. In a deep deficit, I normally slow down around 2PM. SLU at 10mg made it so that I get an extra 2-3 hours of function. Nothing crazy but a meaningful difference for the price.

 

[Meetketchup]

This log will also be more newer user friendly than the prior one. Meaning, if you’re new to fitness, I’ll make sure to include more entry level content and information that I found useful as a new trainee.

I'd be scared to see what you'd write for experienced users.

 

[19NorFan]

Training Goals

Aside from the anabolic benefit of training coming out of deficit, the other purpose of this next 6 weeks from the training side of things, is to set the foundation for my fall/winter growth phase. Which for this year will be back and shoulder training focused. Whether I end up staying in MP or moving to another division, this is an area that I need to develop regardless. The full length of the back - from the erectors to the traps, to the lats, the whole back is getting nuked with stimulus this winter.

For the next 6 weeks, the workouts will be high intensity. On a 24 week bulk for example, the training approach takes the full 24 weeks in mind - the workouts are higher volume, lower impact, more about the contraction type of thing. For a 6-8 week mini blast on the other hand, I'll mix it up and increase the intensity some for variation. Keep in mind, I don't do anything like Mentzer style HIT. When I say higher intensity, lower duration... It means that 2-3 sets a workout are being taken to failure or 1 RIR on a total 10-12 set workout volume.

Training Split

I want to hit back & shoulders 1.5x weekly, calves 2x and the remaining groups 1x weekly.

Very simply, I'll do a 14 day training cycle. Then take the 15th - 16th day off and repeat.

It will go as follows, here's an example of the first ~2 weeks:

Sept. 1: Shoulders, Triceps, Calves
Sept. 2: Back A - Lats and Biceps Focused
Sept. 3: OFF
Sept. 4: Quads, Calves, Abs
Sept. 5: Chest, Forearms
Sept. 6: OFF
Sept. 7: Back B - Thickness and Posterior Chain Focused
Sept. 8: Shoulders, Calves
Sept. 9: Off
Sept. 10: Chest, Triceps
Sept. 11: Back A - Lats and Biceps Focused
Sept. 12: OFF
Sept. 13: Quads, Calves, Abs
Sept. 14: Shoulders, Forearms
Sept. 15: OFF
Sept 16: Optional Day OFF
Sept 17. Repeat Sept. 1

Split Considerations

- Direct arm training volume is intentionally kept low, so as to not take away from the back and shoulder workouts. I need to do my best to preserve my joints for the rack pulls and overhead pressing, which can be hard on the elbows. I can also always taper up the arm volume/frequency if this frequency gets to be underwhelming.

- Training frequency is reasonably balanced. Target groups are trained every 4-5 days. I make sure not to have too much overlap in muscle groups. For example, you don't want to train shoulders and chest on <2 days rest IMO. For the thickness and posterior chain focused workouts, there's going to be some rack pulls there, so I want to do that after a rest day.

- For higher intensity type work, I prefer the 2 on 1 off split. It's a classic and very underrated. Bro Splits have their place for a certain type of training. I like a good bro split when doing a 20+ week high volume growth phase. But for these tougher training cycles, CNS needs a break.

 

[19NorFan]

Shopping For Supplements

I want to dedicate this post just on supplement sourcing.

But first, to elaborate my stance on supplements: My approach to supplementation is preventative rather than reactive. Some people in the fitness space have a "supplements make for expensive urine" OR "supplements should only be used when blood work necessitates them" mindset to supplements and ancillaries. I am of the opposite view; I think that supplements can be very useful, particularly in a deficit and that they should be used proactively, not reactively.

If I know that PED use and all of the other thing that come with this lifestyle place predictable stress on a particular system, I would rather address that stress proactively than wait for bloodwork to deteriorate. I view supplements as useful tools when the compound, dose and application are appropriate, but also not as substitutes for prescription medications when those are warranted. That also makes sourcing important: a supplement is only useful if the product actually contains what the label claims, in a meaningful dose. Separate from quality, I'll also emphasize ways in which you can take your $ the furthest per dose.

So to start, when shopping for supplements, you want to think months+ in advance. Meaning that - for example - If I have a 16 week growth phase coming up in January, I want to start buying things for it in July, so that gives me a good 5 months to get everything that I need. This helps with availability and price. If I wait until December, I might not be able to get everything I need. A 5 month shopping period also gives you the advantage of being able to buy things on clearance.

For example... VitaminShoppe very frequently has clearance sales throughout the year. I was able to pick up 8 Collagen Peptide tubs @ $14/each (normally priced $30+) for my winter growth phase.



They also recently discontinued their GLP Whey Protein line - I was able to get 12 tubs of whey at $13/each. The "GLP" is just branding, you can see the nutrition facts below, it's just another protein powder with HMB, Collagen, digestive enzymes and a few other add ons.





This goes with most products. At some point in a given 365 day period, something that I need in the future might go on sale, in which case, I'll buy it and stow it away in the freezer. I have a couple of full size freezers in the basement for long term food/supplement storage.

You may ask "Will these expire before I finish/Are these expired..."

None of these products are expired - usually there's at least 4-6 months on the label. But with the exception of fish oil and fat based supplements, I wouldn't be too concerned about expired supplements. I probably wouldn't buy fish oil on clearance. But everything else - things like magnesium, multis, dry powders etc. are IMO perfectly fine to consume after expiry as long as you store it properly.

This way you can spend more money on HGH.

Another good place to buy supplements is Costco. They have good brands too. The below example, I was able to get about 12 pounds of whey protein for ~ $100




(Capped at 5 pics... Continuing on next post)

 

[19NorFan]

Costco also does these online promos, where they'll just give you $37 off from 5 or so items. If I were to replicate this exact purchase elsewhere, I'd be spending around $200 - $250



For oils though... Just buy the most recently produced you can find. I'll also stow these in the fridge. These are some brands that I like for oils:

 

[19NorFan]

USP Delivers as always... here come the gains.

 

[19NorFan]

8/30/2026 - Shoulders, Triceps, Calves

I went ahead and started yesterday afternoon. Felt good to start, did my first shots. Here's the full workout:

Lever Shoulder Press
230x5*
180x7*

Cable Side Raise
12.5x12
12.5.12
15x11

BB Seated Shoulder Press
95x12
115x8
95x9*

DB Lying Triceps Extension
15x15
20x13

Cable Iso Overhead Tri
20x12
20x12

Seated Calf Raise
180x14
180x12
180x12

*The set went to failure

Notes: With first workouts back from 1+ week off, particularly when part of a new training cycle, I like to hold back on intensity a bit and use the first workout for each muscle group to figure out my cadence, ranges, tolerance for fatigue and so forth. If I'm aiming for 100% intensity, the first workouts will be at about 70%.

There's a tendency for people to want to come into the gym after a week or two off and try to kill it right from day one. That's where a lot of injuries and pre-mature burnout can occur. We are not marathon runners but this is very much a marathon, not a sprint. If your training cycle is 6 weeks or 24 weeks, your training fatigue accrual needs to account for that much runway.

The forum limits us to one media upload per post, so I'll do a few with explanations. You can see some other training clips from this session on that same YT channel.

To start, I'll do 2 sets of some kind of plate loaded machine, to failure. Target rep range is between 6-10 reps. My preference is the old school Hammer Strength or Cybex style machines, they're both very smooth and also very rigid. Some of these newer machines, you put 3 plates on each side and the thing starts buckling.

Another thing about training to failure - it's usually better done on machines. You're in a fixed plane of movement and the load is more linear. It makes for more effective targeting of the intended muscle group at less likelihood of injury.

 

[19NorFan]

Next I'll go into a cable side raise. The trick with this one is to not use too much weight, allowing you to isolate the side delt. If you look closely, you can see a clear contraction in the side and part of the rear delt with each rep. A higher weight and this becomes a trap exercise.

 

[19NorFan]

Now that everything is pre-exhausted with machines, I can go into the primary compound free weight movement. Again, with this exercise, I'm not looking to use a heavy weight. It's more important for the movement to be pure, for the cadence to be consistent, for me to have control. Although the weight here will increase a good amount by week 6. I have not done barbell shoulder presses in almost a year, so I'm taking it easy until I have the movement down.

The concludes the shoulder workout. It is primarily pressing and front delt focused with some side delt. Rear delts are intentionally left out due to the following day being a back day. Although over the course of 6 weeks, all parts of the delt will be adequate hit.

 

[19NorFan]

8/31/2026 - Back A - Lats and Biceps Focused

Cable Mid/Wide Grip Pulldown
220x6*
150x10
170x10

Hammer Strength Pullover
180x14
180x14

Wide Grip Pullups
BWx9
BWx8
BWx6

DB Rows
95x7
105x6

Nautilus Iso Preacher Curl
110x12
110x11

Cable Hammer Curl
80x12
80x12

I do the pulldowns with 2 variations. I start with a mid neutral grip attachment, this allows me to keep my elbows tucked, allowing for more power/drive. The first set is to really wake up the nerves and get the entire back engaged. Subsequent wide grip sets are to better isolate the lats in the movement.

After a few sets of these, I'll go into the Hammer Strength Pullover Machine. The machine was situated in an area where I couldn't fit a camera but it's one of these old school plate loaded pullovers. Another one that's great for pre-exhaustion.

 

[19NorFan]

Then wide grip pull ups. Of all the back exercises, this one hits the lats the hardest for me. The wrist position puts twist in the shoulder that causes a stretch on the intercostals, it's a very unique feeling.

 

[19NorFan]

Lastly for back, I'll do DB rows. I keep the weight in my center of gravity and close to the body. This allows for better balance/stability. In the offseason I'll do these in rest pause fashion. For like 3 minutes, I'll do like 30-40 reps with maybe 75 pounds. Great way to nuke the CNS lol.

And then after this, I did some Nautilus Preacher and Cable Hammer Curls, which I'll include clips of in the next Lats/Bis workout.

Lastly, every Lat/Bi focused workout, I’ll post an unfiltered lat spread and front double bi, in the same room/lighting, to track progress. I'll occasionally post leg pics but this is an upper body focused training phase so it's mostly going to be the upper body.

 

[19NorFan]

9/2/2026 - Legs A - Quads, Hams, Calves

Smith Machine Back Squat
315x6
345x4

Cybex Leg Curl
130x10
150x10
150x7*

Icarian Iso Leg Extension
30x14
40x14

Quad Focused Bulgarian Split Squat
BWx12
30x11
30x8

Icarian Calf Raise
320x15
320x15

KB Iso Dorsiflexion
20x15
20x15

This is my first proper leg workout in several months, so I am holding back on the effort until I can get some of the movements down (I haven't squatted in about a year). Doing contest prep for men's physique, I mainly did lunges and abdominal work for lower body. And even for the entirety of the last year, I've put legs behind as a priority. But now that I'm training with Classic Physique in mind, I need to bring them back a bit. Which won't be too hard, legs are the easiest part for me to develop.

Since I'll be doing a good amount of spinal loading and erector work on Back Day B, my primary compound movement will be Smith Machine back squats, as opposed to free weight. This is a fairly light weight on this movement for me but since I've been away from squats for some time, it's important to titrate up to the heavier weights, so that an injury does not occur. What I do here is start off with about 50%-60% of 1RM for sets of 4-6 and then gradually increase the reps over the weeks.

These have to be done with with very clean, sterile form and it has to be full ROM. The majority of the benefit that I get from this type of movement at this stage of my leg development, happens at the bottom 1/3rd of the movement. It's the glute/hip drive, that primes everything in that area for the rest of the workout.

 

[19NorFan]

Cybex Leg Curl - Very straight forward, I do 3 straight sets with a weight where by the 3rd set I'm hitting failure around 6-10 reps.

 

[19NorFan]

Iso Leg Extensions - Doing these iso lateral allows you to adjust your foot position into angles where you can target different parts of the quad. I just feel a better contraction that way on these, it's not really necessary.

 

[19NorFan]

Just as a demo, this is how I'd normally do these High Intensity style. Full rack, straight to failure until your legs are about to fall off. That's how the majority of my leg development came on the leg extension, not from these more "refined" sets that I'm doing now in the early stages of this training cycle. Ideally you want a balance of the two.

And lastly, I finish off with calves. It's good to be training legs with intent again.

 

[19NorFan]

A couple leg closeups from the last year.

 

[US-pharmacies]

Thank you for trusting our products. I hope they help take you all the way to the top — or at least help you get there But in the end, it’s mainly your hard work that will get you there.

Best regards!

 

[19NorFan]

Thank you for trusting our products. I hope they help take you all the way to the top — or at least help you get there But in the end, it’s mainly your hard work that will get you there.

Best regards!

You're welcome! USP has some very unique products and everything I've used so far has been 100% good to go.

 

[19NorFan]

9/3/2026 - Chest & Forearms

Lever Incline Press
270x6
320x4*
270x6*

DB High Incline Fly
30x8+8 (+ indicates a 10 second rest pause)
20x10+10+10
20x10+10

DB 10 Degree Incline Press
60x12
65x12
65x11

DB ISo Wrist Reverse Curl
20x12
20x12
20x12

Cable Rope Hammer Curl
25x20
25x20

On incline pressing movements, to activate the upper chest, I find it's best to keep a mid-narrow grip with a seating position that puts you neck as close to the plane of movement that your shoulder flexibility will allow.

 

[19NorFan]

This is my favorite fly variation. It allows for the greatest range of motion. It feels much more natural than a machine or cable fly. These can be done as straight sets or as drop sets. When doing them as rest pause/drop sets, I may do a weight like 15 pounds and then 25 reps, rest 10 seconds, 20 reps, rest 10 seconds all the way down to 5 reps. Today I just did rest pause, so 8-10 reps, with a 10 second rest between.

This may seem like an antiquated method but it wakes the upper pecs up much more than straight sets alone. There are some exercises where less weight and more volume should be used to hit the target group.

After this, I'll finish off with a 10 degree incline or flat dumbbell press and some forearm work. Forearm work can either be pump style, where I do wrist and reverse hammer curls OR power focused where I do 100-150 pound DB holds and farmer walks. Since the next workout will be back thickness and posterior chain focused, that will beat my grip up some, even with wraps. So for this workout, I just did some wrist and hammer reverse curls.

 

[19NorFan]

The gains from the NPP, MENT and YK11 are coming on very quickly. It's only been less than a week and this is the fullest I've ever felt on less than 1 gram of gear a week. Pumps are out of this world.

 

[19NorFan]

Syringes, SubQ vs IM, Injection Sites, etc.

If you are new to AAS or TRT use, you may be wondering what the best way of going about handing injections may be and I'll outline in the post exactly my approach to injections.

In terms of syringes, the EasyTouch 27g 5/8" insulin syringe will be all that you ever need IMO. This syringe can be used for IM or SubQ really at any injection site, it can be used for both oil and water based compounds and this is also the most cost effective option. If another company makes a 5/8" insulin syringe, I'm sure they're fine too but EasyTouch is the only one I've been able to find at that length in a single insulin syringe. I do both IM and SubQ injections with these syringes, even to thighs.



In terms of oil volume, you should limit IM injection sites with this syringe to 0.5ML - 0.75ML. With more viscous oil concentrations, such as say 300mg/ml test enanthate, you'll want to limit the injection to about 0.5ML going IM. Or 0.3ML if doing SubQ. If you do more than 0.3ML SubQ, there's a possibility of granulomas and lumps to form. For the long term appearance of the injection site, in general I'd recommend smaller volumes per site. With less viscous concentrations like NPP, you may go slightly higher, such as 0.75ML for IM.

These needles cause minimum trauma, which is important. Over the course of some number of deep IM injections for example, scar tissue can develop, which is more than just cosmetic - it can reduce your mobility and impair the function of the muscle. You want all your injections to be minimally traumatic to the injection site. You reduce trauma by sticking to those more shallow injections, injecting smaller volumes of oil and using smaller diameter needles.

Which also brings me to my next point, if have the fat to consistently do SubQ injections, those will be the least traumatic. If you're a new user, you could inject about 650mg/week of testosterone on daily 0.3ML testosterone enanthate injections (300mg/ml concentration) and hold off on IM injections for some number of years. Where IM injections become a necessity is when you're either very lean and don't have have readily available fat to inject into OR you're injecting such volumes of oil that you couldn't reasonably do SubQ.

A few other tips:

- Always sterilize everything, both the injection site and the vial. Getting lazy with this part can result in an infection.

- For SubQ, stick to your lower back and thighs. SubQ injections do cause some small amount of trauma to the skin, so if maintaining a clean waistline (perhaps you intend to compete) is important to you, it might be best to stick to areas where skin is less sensitive.

- Daily injections are usually best, especially as the doses titrate up. It keeps hormones stable and tends to result in fewer sides. Injecting 75mg test on Monday and Friday is a lot more forgiving than injecting 400mg on Monday and Friday.

 

[US-pharmacies]

You're welcome! USP has some very unique products and everything I've used so far has been 100% good to go.

I’m very happy to hear that, and thank you for appreciating the quality of our products.

P.S. Great log, brother. Congratulations!

 

[19NorFan]

9/5/2026 - Back B - Thickness and Posterior Chain Focused

Cable Iso Row
25x12
25x12

T-Bar Row
140x10
140x10
140x8

Hammer Strength Lever Shrug
270x10
270x10
270x10

Lever Rear Delt Fly
80x12
80x10

Cable Narrow Grip Pulldown
120x16
120x11*

BB Rack Pull
DNF
DNF

Notes: We are on day 7 of this cycle and I've reduced the Trestolone Acetate dose from 25mg/day to 10mg/day starting Thursday 9/3. I've also reduced the HGH to 3iu/day. The water retention became too severe - I gained about 15 pounds over the course of the week. There are several compounds in this stack (NPP, Trest and HGH) that activate RAAS more than say testosterone alone - for which I overestimated my ability to handle. But that is okay, it's Saturday and I feel considerably better than I did on Thursday. Weight is starting to come off. However, it did cause pretty severe back pumps today, so I skipped the Barbell Rack Pulls.

This workout is upper back, back thickness and erector/posterior chain focused. I start these with a high cable row. I use a fairly light weight and accrue stimulus/intensity through volume and momentary static holds. Certain movements, particularly around the shoulders and smaller muscle groups, are better suited done with a lighter weight, to be able to better target the intended group and then intensity can be amplified with reduced rest periods, rest pause, static holds etc.

Alternatively, some movements like the incline lever machine press, are better suited for more weight. So at times, it may appear as if I'm overexerting on certain movements and half ass'ing it on others but this intentional; I am adjusting the intensity to optimize the mechanics of the movement. Same applies with load progression; on the movements where heavier weights are more conducive to growth, load progression can be more consistently moved and is more important, whereas with these "lighter" movements, it's less about load progression and more about just using the movement to prime the muscle for a different exercise.

You still get growth and stimulus from these movements, but the majority of the growth is IMO moved by the heavier work.

 

[19NorFan]

I do about 6 sets total on that first movement including warm ups. That gets the upper and mid back primed for the T Bar Rows and Shrugs.

 

[19NorFan]

Towards the end of the workout, I'll do 2 sets of rear delt flies, however these are done in a way to intentionally get both the rear delts and traps involved. You can think of it really as a back fly, same as a chest fly. This really cooks that area and pre-exhausts it... then from there I'll do 2 sets of narrow grip pulldowns as close to the neck as I can, usually with a neutral grip. This finishes off the traps.

Lastly, 2 sets of high rep rack pulls. 10-20 reps.

If you're following, what I'm doing here is stimulating the intended muscle group, first through some isolation movement and then a compound movement. The rear delt flies take my biceps out of the equation, so my arms don't fatigue prematurely. Then I do a compound movement to further stimulate the area with the assistance of my arms and lastly, a heavily axial loading exercises that puts all the weight on the erectors and traps.

View: https://youtube.com/shorts/GC5Zywtr1t0?si=7Qb0zlIcw5BwwQxt

 

[19NorFan]

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[19NorFan]

Lastly for back, I'll do DB rows. I keep the weight in my center of gravity and close to the body. This allows for better balance/stability. In the offseason I'll do these in rest pause fashion. For like 3 minutes, I'll do like 30-40 reps with maybe 75 pounds. Great way to nuke the CNS lol.

And then after this, I did some Nautilus Preacher and Cable Hammer Curls, which I'll include clips of in the next Lats/Bis workout.

Lastly, every Lat/Bi focused workout, I’ll post an unfiltered lat spread and front double bi, in the same room/lighting, to track progress. I'll occasionally post leg pics but this is an upper body focused training phase so it's mostly going to be the upper body.


View attachment 271795

To compare with earlier in the week. I'll still do my front double bi and rear lat spread every Lat/Bi day but thought I'd throw this one in today to demo the bloat.

I have to say though - the glycogen retention and pump from this AAS combo is unlike anything else. I didn't think this was possible but my jaw muscles get a pump just from chewing.