• 💪 Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 🔥 Kits4Less.com #1 MOST LAB-TESTED SOURCE — 25% OFF YOUR FIRST ORDER! 🔥

Sunrise over the Universe.

Syntha Claus

Syntha Claus

Making my list MFers, checking it twice…
Registered
Joined
Feb 22, 2017
Messages
12,111
Reaction score
26,157
Location
Mexico
SB Labs
Sunrise Pharma sponsored log.

At the strong recommendation of my wife, I have decided to make another run at the same shows I did in 2024.
For those of you who were not following along last year, I won my weight class at the NPC Universe, only to miss out on the pro card by the overall going to the lightweight guy.

I went on to do the North American and placed 3rd in Lt. Heavyweights 60+.
My wife thinks that since I was so close, I HAVE to do them again and I agree.

Sunrise Pharma has been gracious enough to supply my massive stacks going into the shows. :LOL:
I chose Sunrise because they are not yet one of the more common players here on ASF and because their rep, @Bolan is a guy who I admire and respect, living the bodybuilding lifestyle for decades.

I will run a log here describing my experience and my path to New Jersey on July 4.
I won’t be posting mundane stuff like “I ate chicken today and lifted some weights.”
I hope to only post things that are relevant to my journey to these shows and hopefully some of you can gain a bit of information seeing a different perspective than today’s insane protocols.

I will post the main aspects in my following posts.

I intend to be more active on Instagram, so if you want more pics, that is the place to see them.\

@coach_cabo

It is a public page so there’s no need to follow unless you just want to show me some love.
 
I start today.
Today is 20 weeks from the first show, the NPC Universe.
I compete in the 60+ category as I am currently 61.

Today’s stats:

229.0 lbs
BP 124/83 with a RHR of 72.
BG was 88 fasted this morning.
If people are interested, I can perhaps post my blood work from the 31st of January, upon request.

My macros are 286p/246c/76f. I won’t lay out my detailed diet because it is the same one I give to my clients. Only the amounts change.

My cycle:

This is a 20 week run, so this is what I currently have mapped out, with a possibility of variance if I feel the need.


Weeks 20-14
500mg of Testosterone cypionate
400mg of Deca
My pinnings are every three days, Monday, then Thursday, then Sunday, etc.
This will be my injection schedule throughout.

Weeks 13-8
500mg Testosterone cypionate
400mg of Equipoise

Weeks 8-0
500mg Testosterone cypionate
300mg Masteron propionate
200mg Trenbolone enanthate.

I will likely add in 2iu of HGH when it finally gets here. There is always a possibility that I will go to 4iu. I don’t get tunnel vision when it comes to drug protocols and remain fluid throughout.

I will use 20mg/day of Halotestin the last two weeks before the show simply because I have some. I have had favorable results from it in the past with no issues whatsoever.
 
Training:

I do weight training five days per week. I stick to a fairly steady schedule but if I feel like it, I will move days around according to how this old creaky body of mine feels.

I get up around 0630, piss, and drink a pint of water (or more) with Fiberlyze, a “greens” supplement and currently a “gold” supplement powder. Then I do 30-45 minutes of fasted cardio (recumbent bike at lowish RPMs). My target for cardio is always about 120bpm. Again, I am flexible and vary the time on the bike depending on how I feel, what I am into on my iPad, etc.
I only skip cardio on leg day.

Here is a snapshot of my training routine:

Monday-Chest,
This usually (after extensive warm up)
4 working sets of incline Hammer Strength or dumbbells,
4 sets of some sort of flat movement,
4 sets of dumbbell flyers (alternating days of incline or flat) and then
4 sets of dips.

Tuesday- Back
This is all over the place. I don’t ever start with the same exercises, nor do the same exercises. If I had to guess, there are 8-10 different exercises I will do. Here is an example:

4 sets of close grip pull downs
4 sets of seated cable rows
4 sets of T-Bar rows
4 sets of old school dumbbell pullovers

Wednesday is my day off.

Thursday- Shoulders
I always start out with rear delts. The starkly obvious missing muscle on stage that most dudes lack are these. As soon as they turn around, the imbalance is damning. I have found that when guys do rear delts last, they don’t have the “OOMF!” left to put in a significant workout.
Having this in mind, as well as John Meadows proclaiming “I have never seen a guy with TOO BIG of rear delts.”, I put these on the first movement of shoulder day.

After extensive warm up, I do the following:
4 sets of rear delt machine (reverse pec deck)
4 sets of Montego’s favorite, sideways on the lateral delt machine.
4 sets of lateral delt machine as heavy as I can go, bordering on sloppy
4 sets of lateral raises with either a DB or cable. So strict and slow I am crying.
4 sets of alternating grip military/shoulder press.
Why so little? Because there is such a thing as too big of front delts.

Friday-Legs
I am very restricted on what I can do here. My left foot doesn’t bend so if I squat, it raises up whilst my right foot stays flat. Not good. So I do some sort of pressing movements on either a selectorized leg press or plate loaded hack squat.

6 sets of hack squats
4 sets of extensions
4 sets of lying leg curls
3 sets each of the inner/outer thigh machines, done as supersets, straight through.
No calves…the foot thing…

Saturday-Arms only day.
I never cared about big arms. I have always had decent ones and wanted to stay balanced. But a few years ago I noticed judges giving credit and consideration to guys with oversized arms, so I decided to go that route. My arms responded in kind and I now enjoy doing and arm only day.

4 sets cambered bar curls
4 sets of seated, alternating dumbbell curls,
4 sets of either concentration or hammer curls (I alternate on different workout days).

4 sets of Bodymaster behind the next tricep extensions (This is an amazing machine that is rare. If you have one at your gym, you are lucky. Ours gets little use; a sure fire way to tell you a machine is awesome.)
Supersetted with some form of tricep press downs.

Sunday-Beach Day/day off.
 
CoachCabo said:
Training:

I do weight training five days per week. I stick to a fairly steady schedule but if I feel like it, I will move days around according to how this old creaky body of mine feels.

I get up around 0630, piss, and drink a pint of water (or more) with Fiberlyze, a “greens” supplement and currently a “gold” supplement powder. Then I do 30-45 minutes of fasted cardio (recumbent bike at lowish RPMs). My target for cardio is always about 120bpm. Again, I am flexible and vary the time on the bike depending on how I feel, what I am into on my iPad, etc.
I only skip cardio on leg day.

Here is a snapshot of my training routine:

Monday-Chest,
This usually (after extensive warm up)
4 working sets of incline Hammer Strength or dumbbells,
4 sets of some sort of flat movement,
4 sets of dumbbell flyers (alternating days of incline or flat) and then
4 sets of dips.

Tuesday- Back
This is all over the place. I don’t ever start with the same exercises, nor do the same exercises. If I had to guess, there are 8-10 different exercises I will do. Here is an example:

4 sets of close grip pull downs
4 sets of seated cable rows
4 sets of T-Bar rows
4 sets of old school dumbbell pullovers

Wednesday is my day off.

Thursday- Shoulders
I always start out with rear delts. The starkly obvious missing muscle on stage that most dudes lack are these. As soon as they turn around, the imbalance is damning. I have found that when guys do rear delts last, they don’t have the “OOMF!” left to put in a significant workout.
Having this in mind, as well as John Meadows proclaiming “I have never seen a guy with TOO BIG of rear delts.”, I put these on the first movement of shoulder day.

After extensive warm up, I do the following:
4 sets of rear delt machine (reverse pec deck)
4 sets of Montego’s favorite, sideways on the lateral delt machine.
4 sets of lateral delt machine as heavy as I can go, bordering on sloppy
4 sets of lateral raises with either a DB or cable. So strict and slow I am crying.
4 sets of alternating grip military/shoulder press.
Why so little? Because there is such a thing as too big of front delts.

Friday-Legs
I am very restricted on what I can do here. My left foot doesn’t bend so if I squat, it raises up whilst my right foot stays flat. Not good. So I do some sort of pressing movements on either a selectorized leg press or plate loaded hack squat.

6 sets of hack squats
4 sets of extensions
4 sets of lying leg curls
3 sets each of the inner/outer thigh machines, done as supersets, straight through.
No calves…the foot thing…

Saturday-Arms only day.
I never cared about big arms. I have always had decent ones and wanted to stay balanced. But a few years ago I noticed judges giving credit and consideration to guys with oversized arms, so I decided to go that route. My arms responded in kind and I now enjoy doing and arm only day.

4 sets cambered bar curls
4 sets of seated, alternating dumbbell curls,
4 sets of either concentration or hammer curls (I alternate on different workout days).

4 sets of Bodymaster behind the next tricep extensions (This is an amazing machine that is rare. If you have one at your gym, you are lucky. Ours gets little use; a sure fire way to tell you a machine is awesome.)
Supersetted with some form of tricep press downs.

Sunday-Beach Day/day off.
Click to expand...

Loving the training schedule/split.
the basics absolutely work, time has proven that👍💪!!
 
chadmack282 said:
Loving the training schedule/split.
the basics absolutely work, time has proven that👍💪!!
Click to expand...
If you notice, there is a day or more gap between accessory muscles, meaning that things like front delts and triceps, which are worked on chest day directly or indirectly, do not get hit for at least one day off.

For those of you who know or remember Jimmy Mentis, he is returning after 25 years, to do the Masters Olympia at 59.
I saw that he employs a similar concept. I commented and he confirmed that is precisely the idea behind his split.
 
CoachCabo said:
If you notice, there is a day or more gap between accessory muscles, meaning that things like front delts and triceps, which are worked on chest day directly or indirectly, do not get hit for at least one day off.

For those of you who know or remember Jimmy Mentis, he is returning after 25 years, to do the Masters Olympia at 59.
I saw that he employs a similar concept. I commented and he confirmed that is precisely the idea behind his split.
Click to expand...
My training split is the same way. I blew both shoulders out (not at the same time thankfully) when I was young and stupid. This split I find seems to help not over train my shoulders.
 
Decided to lay out my diet in an effort to help anyone who wonders what someone like me eats. I eat this day in and day out, in this case, for 5 months. I will eat a "cheat meal" from time to time, usually a Saturday. This will become more frequent as the competition date gets closer.

Meal 1
250g egg whites*
3 whole eggs
40g Cream of Rice w/
1/2 scoop of whey for flavoring

Meal 2
100g Rice Krispies
250ml of whole milk

Meal 3
180g chicken breast
105g rice

Meal 4
2 scoops of whey isolate
1/2 scoop of Karbolyn
10g raw cacao

Meal 5
180g chicken breast
105g rice

Meal 6
250g egg whites
3 whole eggs

*My wife is a vegetarian and buys this Spring Mix salad stuff from Costco. It sometimes has way too much baby spinach in it. If this is the case, she pulls it out and I put it in my eggs, at least in the morning batch.

I don't use any sauces unless the chicken is several days old and I need something with few calories like Frank's to choke it down easier.
 
My supplement regimen varies somewhat according to what I have. I buy some stuff on closeouts, close dated and sometimes if there is a wicked sale. I also buy stuff to try because a client asks my opinion or just because something interests me.
I do have some standards that I stick with no matter what. I will put these in bold type. The transient/testing products are noted with an *

First thing in the morning:
Species Fiberlyze
Cytogreens by AllMax or any other greens supplement. If there is no mushrooms blend in this I will add >
Mycommunity by Host Defense
Golds by Force Factor*
Rule1-Charged Creatine*

With breakfast I use:
1/2 scoop of Core Nutritionals "PRO" whey blend. The French Toast flavor makes the CoR amazing!

Somewhere between Meal 1 and Meal 2 I take the bulk of my pills:
Multivitamins- I vary these but if I could, I would use Myogenix multi-packs exclusively. I just have a supply and demand issue here.
Species Omegalyze
Nattokinase
Benfontaimine
Boron
NAC
Tudca
Grapeseed extract
Policosinol
Ubiquinol
D3/K2
Lion's Mane by AllMax*
5% Liver and Organ*
Elderberry-NOW*
R-ALA by AllMax*

Preworkout i am currently using these until they are done:
RedCon1 Big Noise*
RedCon1 War Games*
Glutamine
I prefer using Core Nutritionals pre's because of their use of patented ingredient. Everyone knows my love for "PUMP' non-stim, but their "FURY" and others are awesome too. I am about to use many different versions coming out for the international/Mexican market once they are formulated.

Post workout I use this as a shake:
2 scoops of whey isolate- either ISO100 from Dymatize or IsoNatural from AllMax
D-Ribose
Raw cacao
1/2 scoop of Karbolyn

Before bed:
ZMA- I prefer ZMX because the form of B6 they use is P5P. A bonus for us 19-nor users. No harm/no foul for anyone else.
I will use many different sleep aids according to availability. Right now my ZMA is from MetRx I think.

As the contest date approaches, I will use some thermogenic stuff. Last year I was gifted EvoBurn and Lipocide-IR from Evogen by one of their athletes. I might use these again. I have some other stuff in my cabinet that I may try instead.
I will update when anything significant changes.

And contrary to anyone's comments about a discount code being a "red flag" or in some way indicates a scam, let it be known that my discount codes benefit me in no way monetarily nor in free products. I love these products and asked for a code to benefit everyone because quite honestly, they are expensive.
Don't believe me? Call Amanda Palumbo and ask her how much I have been paid or compensated for purchases made using my code over the past six years or so, You can call Core if you like too.
 
I should mention that I also use the anti-aging stuff like NMN and PQQ. I just am out right now. For this I prefer Core's "LONGEVITY". It has NMN, PQQ and other stuff in it for basically the price of something like Life Extension PQQ alone.
 
Meetketchup said:
Holy hell that is a supplement list!

I need to get more educated on the anti-aging stuff. Cool to see you're into it.
Click to expand...
I read this back in 1987? I had a roommate that used to eat scoops of BHA and BHT. He was the guy that got me into putting one of them in my oils, you know, the "healthy one" back then, canola. Or was it safflower? Keeps them from going rancid. Then I learned about what "polyunsaturated" really meant. Figured a dark 'fridge does the trick as well.
My buddy had a core temp of around 96F doing all the stuff in this book. He is also the guy I reference about pinning two ampoules of Parabolan and almost exploding!
I think this book is where I started with my fascination of nutrition, mainly in supplements. I also think that is where I started with choline and inositol love.
Funny thing is both Durk and Sandy died around 80. My fat, diabetic, arthritic, blind miserable dude father just turned 84.
But even so, it is really about quality of life while we are here, no?
en.wikipedia.org

Life Extension: A Practical Scientific Approach - Wikipedia

en.wikipedia.org en.wikipedia.org
 

Latest threads

Back
Top