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

[US-pharmacies]

I can see you’re going like a machine! Awesome log, really high quality! I truly appreciate your effort and dedication. Thank you very much, my friend!

 

[19NorFan]

10/12/2026 - Pull - Mid & Upper Back
Cable Bench Supported Iso Row
65x12
65x12
65x12

Cable Bench Supported Face Pull
60x20
60x20
60x20
60x16

DB Bench Supported Shrug
60x15
60x15
60x15

Cable Iso Rear Delt Fly
15x16
15x16
15x14

Lever Rear Delt Fly
115x12
115x12

Plate Loaded Row
90x16
90x16
90x14

10/13/2026 - Push - Shoulders & Triceps
DB Shoulder Press
60x12
60x12
60x12

Cable Iso Side Raise
10x15
10x15
7.5x16
7.5x16

Cable Iso Upright Row
20x15
30x12
30x12

DB Iso Overhead Tri
35x10
40x10
40x8

Cable Tri Extension
50x16
50x14

10/15/2026 - Pull - Lats & Biceps
Cable MAG Mid Grip Pulldown
145x10
145x10
145x10

Cable Iso Pulldown
65x12
65x12
65x12
55x12

Cable Straight Bar Pullover
50x15
50x15
50x15

Cable Iso Curl
25x12
25x12
25x12

BB Curl
30x16
30x14

10/16/2026 - Push - Chest, Tris & Side Delts
DB Incline Press
70x10
70x10
70x10

Lever Incline Press
140x14
140x12
140x12
110x16

Lever Upper Pec Fly
130x14
130x14
130x14

Cable Iso Tri Overhead Extension
25x14
25x14
25x14

Cable Iso Side Raise
10x16
10x14
10x14

10/17/2026 - Lower Body
SM Back Squats
315x9
335x6
355x6

Walking Lunges
BWx30
BWx30

Icarian Donkey Calf Raises
280x18
280x16
280x16

KB Iso Dosiflexion
25x14
25x12

Leg Raises
BWx20
BWx20
BWx12

HS Crunch Machine
80x15
80x15

Nautilus Rotary Torso
80x15
80x13

Notes: Week 2 of the growth phase is now complete. So far it's been a productive start; joints are feeling good, despite the higher volume; rest, recovery, stress, etc. are all going in the right direction. Although it's too early to tell by week 2, you can often get an idea if you're pushing it too hard by the 10th or so workout, in my experience at least. For me, if I'm doing too much volume or intensity, sleep tends to suffer first and fairly early on. You wake up feeling tired and run down.

This is my first time training with this much volume as an enhanced trainee and also the first time I'm eating this much food on a daily basis. Under usual circumstances, higher volume and frequency would leave me flat, burned out and training would regress by week 3. So the gear and food is making a huge difference and I can already feel the fullness.

A few changes for this coming week - Macros will change to 650 grams carbs, 350 grams protein, 65 grams fat. Lantus is added at 25iu/day. I will still take 15iu Humalog early morning around carb loading. HGH will be increased to 12iu/day (6 pre workout, 6 before bed) and Metformin added at 1,500mg/day (750mg in the morning, 750mg before bed). Three days per week, I will also do 45 minutes of fasted cardio out in the cold, to improve appetite and just for general fitness. This is not an increase in cardio for the week; just a rearrangement in when it is done. The reasons being, my fasted BS is starting to climb and will likely climb further as HGH and food is increasing.

Training clips from chest emphasis push day:

 

[19NorFan]

 

[19NorFan]

Sample High Carb Day (10/20/2026):

Meal 1 - 7am
175g Grits (dry wt)
6g Butter
2 Rice Krispies
60ML Maple Syrum
350g Egg Whites (uncooked wt)
Macros: 224C, 55P, 13F, 1206CAL


Meal 2 - 10AM (Pre Workout Meal)
8oz Albacore Tuna
50g Karbolyn
Blended Together w/ Water
Macros: 50C, 62P, 4F, 467CAL
No Pic of this one, it's just blended tuna

Workout At 11:30AM

Meal 3 - 1:30PM to 2:15PM
275g Rice (cooked wt)
250g Sweet Potato (cooked wt)
50g Ketchup
122g Banana
85g Dates
70g Whey
50g Karbolyn
Macros: 291C, 59P, 5F


Meal 4 - 4PM - 4:45PM
280g White Pasta (uncooked wt)
40g Parmesan
1.5Cup Marinara Sauce
30g Collagen Powder (w/ 20g EAA/BCAA to make complete protein)
80g Gummy Candy
Macros: 267C, 107P, 37F, 1,810CAL


Meal 5 - 7:30PM
325g White Rice (cooked wt)
7oz 95% Lean Ground Beef
185g Beets
Macros: 109C, 63P, 13F, 823CAL



Macros Total: 940g Carbs, 346g Protein, 72g Fat, 5,750 Cal

For this meal, I did 15 units of Humalog at 8am and 11am. I'm also currently taking 25 units of Lantus before bed.

On high carb days, I cut back on vegetables so for fiber, I'll have 20g of Psyllium husk fiber around 11:30, which is right before the start of my workout. Only reason for this timing is so that it's equally timed between the prior and next meal. Psyllium husk can bind up undigested food/nutrients if timed too closely to meals. You ideally want to time it 1-2 hours before or after food to avoid that. This does not upset my stomach for the workout.

I'll also have 20g of psyllium husk around 9:30PM. 40 grams for the day is quite a bit, this is not something I take daily, only on high volume food days. Usually with kale and other fiber present, I'll only have 20 grams total for the day.

Also, the food selection here prioritizes easily digestible, high carb dense foods. It's a high carb macro day, that's the priority. So for example, for the 4PM meal, about 40 grams of protein in that meal come from the pasta and about 25 from collagen. I'm aware that these are not the highest quality or complete proteins, despite the EAA addition. But that's okay, because it's just one day out of the week, where the priority is carbs. I have enough complete protein in this meal to still make progress even if ~ 100 grams or so are incomplete or substandard.

 

[19NorFan]

On the question of, do you need this much food?

Several years ago, there was that whole debate about lean gaining vs bulking and this is where I stand on the topic:

I've tried it both ways and in my experience, I really need to put the calories in and yes, put some fat on when bulking to make the most progress. This topic is often argued by "the science based lifters" from the perspective of "if you only need 2,800 calories to maintain, then just add 500 calories over and you'll gain X amount of weight and muscle per week..." etc etc. And if it were that simple, I and many others would be following that exact system currently. Nobody wants to get unnecessarily fat in the offseason.

What I have experienced with the lean gain approach is that your weight will increase more gradually and in a controlled way, but recovery and training will be suboptimal. There is likely a separate anabolic component to high calorie meals and fat accrual, that isn't being considered by the science based training guilds. That's not to say that you should eat whatever to get to a high calorie day. Most if not all your food should still be nutritionally dense.

 

[19NorFan]

I can see you’re going like a machine! Awesome log, really high quality! I truly appreciate your effort and dedication. Thank you very much, my friend!

Thank you, always appreciate the continued support!

 

[19NorFan]

I did a podcast interview with Evolutionary, for anyone who wants to check it out:

Evolutionary.org 779 - EVO brother "19NorFan"

CLICK BELOW TO PLAY: Your browser does not support the audio element. In this Evolutionary.org Podcast for Evo episode your hosts Stevesmi and Da Mobster from the UK Iron Den discuss – Interview with EVO brother "19NorFan" • Log: https://www.evolutionary.org/forums/threads/6-week-post-cont

www.evolutionary.org

 

[MasterBindo]

Right now I inject a total of 1ML of NPP and MENT per day and 0.10ML Test Prop EOD.

I do 0.5MLs per injection site of the NPP and MENT intramuscularly. The Test Prop I do sub-q.

For example, days:

1. 0.5ML in the rectus femoris, 0.5ML in the vastus lateralis
2. Same as day 1, just the other leg
3. 0.5ML in the left pec, 0.5ML in the right pec
4. 0.5ML in the left calf, 0.5ML in the right calf
5. 0.5ML in the left lat, 0.5M in the right lat
6. 0.5ML in the left glute, 0.5ML in the right glute
7. 0.5ML in the left tricep, 0.5ML in the right tricep

I might hit the same injection site every 2-3 weeks by the time I've completed the full cycle of injections. The less frequently you inject in an area, the better. This hasn't been studied thoroughly, but injection are a form of trauma to the muscle. Injecting too frequently or too much oil in one location may affect the mechanics of the muscle and cause injuries. I have heard of people tearing a bicep for example, just from flexing after injecting too much oil.

Do you take your workout schedule into account? I was trying this but the thighs are hitting like a shotgun. Wonder if it’s just because it’s a new spot for me and it maybe it will get better. But currently tajes takes about 3-4 days before I could hit legs. After .4ml in either thigh muscle.

 

[19NorFan]

10/19/2026 - Pull - Mid & Upper Back
Cable Bench Supported Iso Row
65x13
65x12
65x12

Cable Bench Supported Face Pull
65x20
65x20
65x20
65x20

DB Bench Supported Shrug
60x15
60x13

Cable Iso Rear Delt Fly
15x15
15x15

Plate Loaded Row
140x11
140x8
140x8

10/20/2026 - Push - Shoulders & Triceps
DB Shoulder Press
60x14
60x14
60x12

Cable Iso Side Raise
10x15
10x15
10x12
7.5x14

Cable Iso Upright Row
30x12
30x12
30x12

DB Iso Overhead Tri
30x12
30x12

Cable Tri Extension
50x14
50x14
50x14

10/21/2026 - Pull - Lats & Biceps
Cable MAG Mid Grip Pulldown
165x10
165x10
165x10

Lever Iso Pulldown (Atlantis)
270x11
270x11
270x10
230x12

Cable Rope Pullover
55x15
55x15
55x15

BB Narrow Grip Curl
40x16
40x16
30x14 (wide grip)

Cable Iso Curl
15x16
15x16

10/24/2026 - Push - Chest, Tris & Side Delts
DB Incline Press
70x12
70x12
70x10

Lever Iso Incline Press (Hammer Strength)
50x20
50x20
50x18
50x16

Lever Upper Pec Fly
130x12
145x12
145x11

Cable Iso Tri Overhead Extension
25x15
25x15
25x15

Lever Iso Side Raise
60x18
60x16
60x16

10/26/2026 - Pull - Back, Biceps (Biceps Focused)
Cable Bench Supported Iso Row
65x14
65x13
65x12

DB Curls
25x15
27.5x15
25x13

Cable Narrow Grip Curls
25x20
25x20
25x19
25x16

EZ Bar Reverse Curl
20x16
20x14

Notes: I took a few extra days between workouts this week. I had a slight cold coming into the week and just needed a few extra days of inactivity to compensate for the fatigue. Volume was also slightly reduced from the prior week and the final workout of the week was a one-off arm focused pull day. Otherwise, nothing particularly eventful this week. Gear, food, etc. will all stay the same going into the next week.

Here's a sample "moderate" carb day. This an example of how I eat 6 days per week, with 1 high carb day at the end.

Meal 1 - 7am
1 Hummus Fit Burrito (Meal Prep service I occasionally use)
165g Bananas
140g Mandarins
150g Rice
30g Collagen
Macros: 213C, 84P, 16F, 1266CAL


Meal 2 - 10:30AM
65g Whey
100g Blueberries (blended w/ whey)
2 Rice Krispies (4 pictured, only ate 2)
125g Cream of Wheat
16fl Oz Grapefruit Juice
Macros: 198C, 73P, 11F, 1196CAL


Meal 3 - 2PM
450g Egg Whites (equivalent of 14-15 large eggs)
130g Grits
220g Low Fat Yogurt
5g Butter
100g Kale
50g Lime (blended w/ kale)
Macros: 128C, 87P, 7F, 903CAL


Meal 4 - 5:30PM
350g White Rice
8.2oz Chicken Breast
115g Avocado
1tsp Olive Oil
14g Garlic (2 cloves)
Macros: 109C, 83P, 34F, 1072CAL


Macros Total: 650g Carbs, 328g Protein, 68g Fat, 4,437 Cal

Depending on what I'm eating, this may be a 4 or 5 meal day. I don't really go to 6 meals unless it's a high calorie refeed. This is more so a personal preference - I find it more manageable to eat larger meals less frequently vs. small meals spread out throughout the day. Digestion is also better and more thorough; small frequent feedings often lead to carrying around slight bloat throughout the day. If there were some additional anabolic benefit to going to 6 meals, then it's something to consider but I would not do it just for the sake of doing it.

 

[19NorFan]

Macros Total: 650g Carbs, 328g Protein, 68g Fat, 4,437 Cal

Do you take your workout schedule into account? I was trying this but the thighs are hitting like a shotgun. Wonder if it’s just because it’s a new spot for me and it maybe it will get better. But currently tajes takes about 3-4 days before I could hit legs. After .4ml in either thigh muscle.

Yes, I'll time injections around it. For example, if I have a push day today, I won't inject in the chest or triceps before the workout, only after the workout. It's best not to inject before the workout because it will somewhat impair the flexibility and contraction of the muscle.

What needle size are you using? With an insulin syringe, I can inject in my legs EOD without any meaningful PIP. I treat each head of the quads as it's own muscle group/injection site.

 

[19NorFan]

10/28/2026 - Pull - Mid & Upper Back
Cable Neutral Grip Pulldown
160x10
175x10
175x8

Cable Iso Bench Supported Row
50x12
50x12
50x12
50x12

DB Bench Supported High Row
45x15
45x15
45x13
35x15
35x15
35x15

Cable Iso Rear Delt Fly
7.5x12
7.5x12
7.5x12

SM Shrug
135x18
135x18

10/29/2026 - Push - Shoulders & Triceps
Lever Shoulder Press - Grey
180x13
180x13
180x13

Cable Iso Side Raise - Grey
10x12
10x12
10x12
10x12

Cable Iso Upright Row
35x12
35x12
35x12

Cable Straight Bar Triceps Extension
60x15
60x15
60x11

10/30/2026 - Pull - Lats & Biceps
Cable MAG Narrow Grip Pulldown
165x12
165x11
165x11

Sled Bent Over Row
90x15
90x15
90x15
90x14

Cable EZ Bar Pullover
60x12
60x12
60x12

Cable Iso Curl
22.5x12
22.5x12
22.5x10

BB Curl
40x14
40x14

11/1/2026 - Push - Chest, Tris & Side Delts
DB High Incline Press (55 Degrees)
75x11
75x11
75x12 (done at 40 degrees)

HS Iso Lateral Incline
90x10
90x10
90x10
90x10

DB Incline Fly
35x14
35x14
35x12

Cable Iso Tri Overhead Extension
27.5x14
27.5x14
27.5x12

Lever Iso Side Delt
70x15
70x15
70x13

Notes: I've cut this week short by one workout and will be taking the next few days off. I'll pick this back up Saturday or Sunday. The combination of my cold last week - which hasn't 100% cleared up - and considering that I've been training since week 1 of September without a deload week, it's appropriate now to just take about a week off. In terms of training breaks, I prefer to just take a week off vs training with a lower load. Usually every 9-10 weeks of training, I'll take a week off. In terms of diet, I'll drop carbs down to 400, protein to 300 and keep the fat the same.

A couple training clips...

For upper back in particular, the weight is kept low and stimulus is generated with volume and higher reps. Mechanically, the bench supported DB rows for example, don't allow for a heavy weight to be used, otherwise form breaks down early in the set. With this workout, I did a total of 6 sets with the DB bench supported rows.

 

[19NorFan]

 

[MasterBindo]

Macros Total: 650g Carbs, 328g Protein, 68g Fat, 4,437 Cal


Yes, I'll time injections around it. For example, if I have a push day today, I won't inject in the chest or triceps before the workout, only after the workout. It's best not to inject before the workout because it will somewhat impair the flexibility and contraction of the muscle.

What needle size are you using? With an insulin syringe, I can inject in my legs EOD without any meaningful PIP. I treat each head of the quads as it's own muscle group/injection site.

I am using 1/2” 27g pin as well as 1” 27g with 1ml syringe.

Experimenting with both a things still seem to get really sore for 3 days or so. Been only on TRT until recently and only used delta they have no issue. Maybe virgin muscles? Vent glutes do fine and starting to experiment with lats. Those are pretty sore first 24hr.