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The Gasman Files

GasmanX said:
Alright, now that the show is done and I had a relaxing day yesterday with a couple untracked meals, back to business.

Only up 4 pounds this morning from stage weight so i didn’t go too crazy.

For the next 4-8 weeks just going to run 250 test. Also going to leverage GH at one bottle per day for better nutrient partitioning while I recover.

Not sure if this is considered a reverse but macros will look as follows

NT day 180p, 300c, 40f
TD 180p, 500c, 20f
High day(2x) 180p, 750c, 0f (one untracked meal allowed).

Only increase is the carbs on training day by 50 and in the high day by 25 from my prep macros.
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What is your NT, TD, High Day setup throughout the week.

A common one I like is the Med, Med, High, Low, Med, High, Low

I love seeing how others structure it.
 
Meetketchup said:
What is your NT, TD, High Day setup throughout the week.

A common one I like is the Med, Med, High, Low, Med, High, Low

I love seeing how others structure it.
Click to expand...
TD 180P 600C 20f
NTD 180P 400C 40F
High day(2x) 150P 1000C trace fats only

I have the green light to go to 1000 on the high day but Kurt said I don’t have to force it at this point.

I don’t follow a set schedule like your example, I just follow whatever I’m doing that day. I always lift on Saturday and Sunday so my high days are always planned on the weekend. It would be damn near impossible for me to hit that on a work day during the week.
 
GasmanX said:
TD 180P 600C 20f
NTD 180P 400C 40F
High day(2x) 150P 1000C trace fats only

I have the green light to go to 1000 on the high day but Kurt said I don’t have to force it at this point.

I don’t follow a set schedule like your example, I just follow whatever I’m doing that day. I always lift on Saturday and Sunday so my high days are always planned on the weekend. It would be damn near impossible for me to hit that on a work day during the week.
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Do you do multiple high days in a row? Both Saturday and Sundays are high days?
 
So as I continue to recover I’ve been running U/L 4 days. Once bloodwork comes back and blast starts I’ll switch to 5 days as I should be fully recovered by then.

New baseline has been established and numbers have been going to each session. Nowhere near what I was pushing at the end of offseason but progress is progress.

Here is my current lower routine. Takes about 75-80 minutes to complete.

Seated leg curl 2x6-10
Adductor 1x10-12
SLDL 1x6-10
Standing calf 2x6-10
Hip Thrust 1x10-12
Leg ext. 2x6-10
Hack squat 1x6-10

This puts me at about 6 sets for hamstrings, 6 for quads, 4 for calves, 2 for glutes and 2 for adductors which I guess you could say is part of hamstrings but I don’t know.
 
GasmanX said:
How about you @Meetketchup ? Anything different?
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Almost all of the same stuff as you listed. Huge fake ass name brand cereal whore lol, bagels, potatoes, fruit, etc. I rock a lot of rice noodles along with rice as well...love my Asian foods.

Since I do a 6-day split in the off-season, I usually do 1 super low day and one big high day once per week.

Prep is a different story as I run something like you can Kurt.
 
Meetketchup said:
Almost all of the same stuff as you listed. Huge fake ass name brand cereal whore lol, bagels, potatoes, fruit, etc. I rock a lot of rice noodles along with rice as well...love my Asian foods.

Since I do a 6-day split in the off-season, I usually do 1 super low day and one big high day once per week.

Prep is a different story as I run something like you can Kurt.
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Oh yea, you have to love rice noodles, that’s usually my off plan meal. Nice plate of drunken noodles or pad Thai at a local place. Hard to say how many carbs but I’d guess 100-150
 
Here is an example of my current upper workout. Slight shoulder focus (4 sets) plus the two I already hit earlier in the week puts me at 6 total, 6 chest, 4 tricep, 4 upper mid back, 4 lats and 4 rear delt. I usually rotate the focus on the pull versus push movements each session. Next one will start with the pull.

Incline BB (prefer smith but taken)
2x (5-10)
Chest fly machine
1x6-10
DB shoulder press
1x5-10
Cable lateral (wrist cuff)
2x6-10
Cable upright row
1x6-12
Tricep push down (V bar)
2x6-10
TBar
2x6-10
Lat pulldown
2x6-10
Rear delt fly
2x6-12
 
12 fresh kits of Iron Lion GH landed today 🔥

I now have enough stock to run one bottle per day for the next calendar year. Every bogo I stock up and you know I’ll be hitting them up when run another one around Christmas.

IMG_8258.jpeg
 
Weight up 1.5 pounds on average (181) from last week. Pretty happy with the conditioning three weeks after the show with the amount of food I’m currently eating. Sticking to it 98% of the time. Still making room for the occasional treat.

Have check in later and we will see what Kurt wants to do. I suspect things will remain the same gear and food wise. Getting blood work next Friday.

Checked out the stage shots from the show and compared them to the guys who placed ahead of me. Really fucked up with my foot placement on the rear poses. Didn’t show off the conditioning in my legs. Something to improve on.

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I’m back after my first week off in about 2 years. Spent last week in Florida with my wife for a much needed vacation. I definitely indulged in the sweets but I eat all my usual stuff otherwise. Also had to implement the dad tax on Halloween.

weight is around 185. Most of my bloodwork came back yesterday and everything looks good. I’m kind of shocked considering the amount of winstrol I was using and it only being 4 weeks post show.

It’s now time to push. Kurt said to start with 500 test and continue the 1 bottle of GH per day. It will be an aggressive titration until we hit 750 and then make smaller adjustments based on biofeedback.

Needless to say I am excited to put some size on. I have 12 pounds of stage weight to go for and I’m going for every gram of tissue.IMG_8467.jpegIMG_8468.jpegIMG_8460.jpeg
 
Did I ask this before?
So you went from a pre-contest cycle directly into another cycle post show?
 
Currently sitting around 190. Comparing to last time I weighed this, I definitely grew and have a better body comp at this current weight. Officially on to push phase. Up to 600 test and one bottle GH.

Food is staying the same since scale is heading in the right direction.

Low 180p 400c 40f
Training day 180p 600c 20f
High 180p 1000c (leeway on this, if appetite is there, go for it) trace fat.IMG_8613.jpeg
 
GasmanX said:
Currently sitting around 190. Comparing to last time I weighed this, I definitely grew and have a better body comp at this current weight. Officially on to push phase. Up to 600 test and one bottle GH.

Food is staying the same since scale is heading in the right direction.

Low 180p 400c 40f
Training day 180p 600c 20f
High 180p 1000c (leeway on this, if appetite is there, go for it) trace fat.View attachment 157434
Click to expand...
Arms looking CRAZY my guy
 
Do a 5 day U/L…..I’m liking it. 6-10 sets per body part split across the week. 0-1 RIR. Weights finally moving again.
 
Weight up 1.7 pounds to 190.7

Had check ins this afternoon and Kurt thinks I look better than last week even though the weight is up. TBH when I first looked at these I thought the same thing. Probably from the increase in test.

Keeping things the same for now food and gear wise. Can’t remember if I said this before but it was a quick bump from 500mg to 600mg test last week.IMG_8707.jpegIMG_8708.jpegIMG_8709.jpegIMG_8691.jpegIMG_8701.jpeg
 

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