The Snarf
Registered
- Joined
- Jun 21, 2024
- Messages
- 70
- Reaction score
- 186
- Points
- 41
Hey! Hope everyone is doing splendidly! I am currently rebounding from my first show. That means everything tastes amazing and life is great!
I just won super heavy in my first show and am qualified for nationals. I am more dedicated to bodybuilding than ever. I want to succeed in this with every single fiber of my being. You’d be hard pressed to find someone more driven and hard working!
Although, I have a family and want to take bloodwork, gear, ancillaries, and cardio very serious. I want to ensure I do it as safe and as optimally as possible.
With that being said I’m super happy to be working with platinum. There’s nothing more important to me than clean good gear.
As I started my journey being enhanced in December of 23’ I didn’t know much about this side of things. That lead me to getting some really low quality gear.
I literally ran fevers after some injections for a week at a time. It was an awful and humbling experience. So I set out to make sure I always sourced good high quality (tested) gear.
All that being said I’m stoked to have a consistent, reliable, clean source.
So Welcome to my Platinum pharmaceuticals log! This is where I’ll be tracking my progress towards my goal of winning next year’s state championship and hopefully acquiring a pro card at some point.
I’ll also be sharing my workout routines, diet plans, and the supplements and GEAR that are helping me sculpt the physique.
My goal is to create a transparent and motivating space where we can discuss progress, setbacks, and everything in between. I have said since the beginning I want to be as transparent as possible.
I apologize for the rant but I want to kind of set the stage for the level of passion and motivation I have for this. So anywho, here goes.
Contest weight: 245
Current weight: 257
Height: 6’2”
Current Exercise Routine:
New workout 5 day split
2024
Monday - Quads calves-
•extensions - warm up then 3x20
•leg press (feet shoulder wide on bottom angle of sled) 3x12 to 16
•hack squat - 2 warm up sets of lower weight 3x10 to 12
•smith squat (quad focus) - 3x10-12
•extension drop set followed by lunges to failure
•clave raises super set - (standing/sitting 3x20 each)
Tuesday - Push
•incline press machine warm up then - 3x10-12
•incline dumbell - 3x12-16
•standing plate press - 3x10 paused when elbows lock
•incline dumbell flies - 3x10 slow
•superset of high cable flies - 3x12 with push ups 3x10
•cable lateral raises - 3 sets lightweight to failure
•dumb bell lat raises - 3x12
Wednesday - OFF DAY - X
Thursday - posterior chain -
•Adductor machine - warm up 2 sets, 3x20
•laying Ham curl machine - 3x20
•Leg press (wide foot placement on high angle of sled) - 3x16
•RDL - warm up to weight - 3x10 (pause and bottom)
•kettle bell/goblet crab squats - 3x12
•standing ham curl machine - 3x16
Friday - Pull -
•Superset rope pullovers with rear delt flies on pec deck - 3x20
•t bar rows - 3x10 after warm up
•low row machine - 3x16
•cable row machine - 3x12
•lat pull downs - 3x12
Saturday - Off day
Sunday - Arms/abs
•cable push downs - 5x20
•cable curls - 3x16
•dumbell tricep kick backs - 3x12
•dumbell curls - 3x12
•machine tricep and bicep superset - 3x12-16 last set end in failure
•sit up on decline bench - 3x10-12
•ab roller - 3-failure
•captains chair leg raises (twist when knees are raised side to side) - 3x10
To be clear I don’t follow this plan to a t. I often modify and change things in real time based on many different factors.
Cardio -
30 min 5 x weekly. I aim to stay in steady state zone 2 for the entire duration. My coach bases his off of resistance but my bike doesn’t measure as such. Furthermore, I have always been a believer of zone 2 steady state cardio. I ensure this by keeping my average heart rate around 140 bpm or higher.
That being said, I tend to try to push this. I love cardio and I want to keep heart healthy so I like to really come alive during these short sessions in off season.
I have been experimenting with vo2 max sessions for 5 min, but my big ass is kind of afraid of pushing it too far! Although, the data now suggests this is the most effective and beneficial cardio now.
I’ve always believed the style of training wasn’t the key, but the intensity.
Macroset: Meal 1:
Total Calories: 5433.0
Total Protein: 499.57g
Total Carbs: 586.96g
Total Fats: 108.36
This is rebound macros so tbh I have already stepped up and I will provide new macros shortly. I’m going to avoid sharing my exact meal plan out of respect to my coach.
Although, I have worked with him to make it LowFODMAP as the main requirement. This is simply because I believe it is the only path to gaining true mass while keeping a healthy gut biome. (Also want to avoid the distended gut as I continue to grow.)
Furthermore, I requested to add in varying fruit to every meal to further my total fiber intake, fiber variation, and address micronutrients.
I also have at least one red meat meal a day for the nutrient density and the obvious amino acid profile (lysine, threonine, methionine, phenylalanine, tryptophan, leucine, isoleucine, valine).
You should be able to get a good idea from here. The meal plan changes but the idea is the same; easy digesting Whole Foods (some minimally processed), varying fiber intakes, and lots and lots of water.
Supplement Stack:
carditone, magnesium, epa dha pro by Thorne, NAC, tudca, berberine, telmisarten 40 mg, hctz 12 mg, tadalafil 5 mg, creatine monohydrate 10mg, quercitin, a Thorne kidney stack, Thorne liver stack, gorilla mind multivitamin, primaforce eaas, hbcd 50 g, gorilla mind energy 1x daily, selenium, d3+k2, curcumin/bioperine, low dose aspirin 1x daily, multilateral. Would love to add in a nootropic stack by gorilla mind but the cost is just holding me back.
Super supplementation-
There’s nothing more important to me than clean good gear. So I’m really happy to be using platinum pharmaceuticals.
As I started my journey being enhanced in December of 23’ I didn’t know much about this side of things. That lead me to getting some really low quality gear.
I literally ran fevers after some injections for a week at a time. It was an awful and humbling experience. So I set out to make sure I always sourced good high quality (tested) gear.
All that being said I’m stoked to have a consistent, reliable, clean source.
- Dosing protocol (weekly)
• 525 test
• 700 masteron enanthate
• 210 primobolan enanthate
• 210 NPP
This is a total of 1645 mg a week of anabolics
I am using 5-7 iu’s of gh daily at night prior to bed. I will be adding in 5 units of novalog 3 times a day (every other meal) in 2 weeks.
I will be running labs 4-8 times a year. I will base my dosing on the results of total e2 and igf1. I borrowed some of this protocol idea from Todd Lee MD.
As my e2 increases I will continue to drive test up as long as the igf1 result increases with it. I will continue to increase my test dosage until igf1 no longer rises.
This will determine my final test dose. From there I can increase my main anabolic (masteron) as I see fit in relation to safe blood markers and blood pressure etc.
Last year I only ran test and primobolan (750 test c, 500 primo, 5 iu gh)
and will determine this year which protocol was better. I have always wanted to feel like I could know EXACTLY where my e2 lied. Hopefully this protocol will help that and arguably be the most efficacious dosing protocol possible.
I will attach a few pics of my current physique. Sorry to be long winded but I am literally obsessed with this stuff and was a turbo nerd in my past life (the current one too
)
Please throw me some feedback on anything you care to. I really am glad to have found this forum and thread. Hope everyone is out there crushing life to the fullest and having a nice meal from time to time. Cheers to all!
We will walk through fire and learn to enjoy walking amongst its embers.
-SNARF
Sent from my iPhone using Tapatalk
I just won super heavy in my first show and am qualified for nationals. I am more dedicated to bodybuilding than ever. I want to succeed in this with every single fiber of my being. You’d be hard pressed to find someone more driven and hard working!
Although, I have a family and want to take bloodwork, gear, ancillaries, and cardio very serious. I want to ensure I do it as safe and as optimally as possible.
With that being said I’m super happy to be working with platinum. There’s nothing more important to me than clean good gear.
As I started my journey being enhanced in December of 23’ I didn’t know much about this side of things. That lead me to getting some really low quality gear.
I literally ran fevers after some injections for a week at a time. It was an awful and humbling experience. So I set out to make sure I always sourced good high quality (tested) gear.
All that being said I’m stoked to have a consistent, reliable, clean source.
So Welcome to my Platinum pharmaceuticals log! This is where I’ll be tracking my progress towards my goal of winning next year’s state championship and hopefully acquiring a pro card at some point.
I’ll also be sharing my workout routines, diet plans, and the supplements and GEAR that are helping me sculpt the physique.
My goal is to create a transparent and motivating space where we can discuss progress, setbacks, and everything in between. I have said since the beginning I want to be as transparent as possible.
I apologize for the rant but I want to kind of set the stage for the level of passion and motivation I have for this. So anywho, here goes.
Contest weight: 245
Current weight: 257
Height: 6’2”
Current Exercise Routine:
New workout 5 day split
2024
Monday - Quads calves-
•extensions - warm up then 3x20
•leg press (feet shoulder wide on bottom angle of sled) 3x12 to 16
•hack squat - 2 warm up sets of lower weight 3x10 to 12
•smith squat (quad focus) - 3x10-12
•extension drop set followed by lunges to failure
•clave raises super set - (standing/sitting 3x20 each)
Tuesday - Push
•incline press machine warm up then - 3x10-12
•incline dumbell - 3x12-16
•standing plate press - 3x10 paused when elbows lock
•incline dumbell flies - 3x10 slow
•superset of high cable flies - 3x12 with push ups 3x10
•cable lateral raises - 3 sets lightweight to failure
•dumb bell lat raises - 3x12
Wednesday - OFF DAY - X
Thursday - posterior chain -
•Adductor machine - warm up 2 sets, 3x20
•laying Ham curl machine - 3x20
•Leg press (wide foot placement on high angle of sled) - 3x16
•RDL - warm up to weight - 3x10 (pause and bottom)
•kettle bell/goblet crab squats - 3x12
•standing ham curl machine - 3x16
Friday - Pull -
•Superset rope pullovers with rear delt flies on pec deck - 3x20
•t bar rows - 3x10 after warm up
•low row machine - 3x16
•cable row machine - 3x12
•lat pull downs - 3x12
Saturday - Off day
Sunday - Arms/abs
•cable push downs - 5x20
•cable curls - 3x16
•dumbell tricep kick backs - 3x12
•dumbell curls - 3x12
•machine tricep and bicep superset - 3x12-16 last set end in failure
•sit up on decline bench - 3x10-12
•ab roller - 3-failure
•captains chair leg raises (twist when knees are raised side to side) - 3x10
To be clear I don’t follow this plan to a t. I often modify and change things in real time based on many different factors.
Cardio -
30 min 5 x weekly. I aim to stay in steady state zone 2 for the entire duration. My coach bases his off of resistance but my bike doesn’t measure as such. Furthermore, I have always been a believer of zone 2 steady state cardio. I ensure this by keeping my average heart rate around 140 bpm or higher.
That being said, I tend to try to push this. I love cardio and I want to keep heart healthy so I like to really come alive during these short sessions in off season.
I have been experimenting with vo2 max sessions for 5 min, but my big ass is kind of afraid of pushing it too far! Although, the data now suggests this is the most effective and beneficial cardio now.
I’ve always believed the style of training wasn’t the key, but the intensity.
Macroset: Meal 1:
- Calories: 835.0
- Protein: 67.05g
- Carbs: 100.35g
- Fats: 18.7g
- Calories: 805.0
- Protein: 87.50g
- Carbs: 82.16g
- Fats: 10.19g
- Calories: 805.0
- Protein: 87.50g
- Carbs: 82.16g
- Fats: 10.19g
- Calories: 957.0
- Protein: 66.17g
- Carbs: 84.60g
- Fats: 34.92g
- Calories: 715.3
- Protein: 57.03g
- Carbs: 115.79g
- Fats: 3.20g
- Calories: 690.7
- Protein: 75.53g
- Carbs: 55.20g
- Fats: 17.72g
- Calories: 625.0
- Protein: 58.80g
- Carbs: 66.70g
- Fats: 13.45g
Total Calories: 5433.0
Total Protein: 499.57g
Total Carbs: 586.96g
Total Fats: 108.36
This is rebound macros so tbh I have already stepped up and I will provide new macros shortly. I’m going to avoid sharing my exact meal plan out of respect to my coach.
Although, I have worked with him to make it LowFODMAP as the main requirement. This is simply because I believe it is the only path to gaining true mass while keeping a healthy gut biome. (Also want to avoid the distended gut as I continue to grow.)
Furthermore, I requested to add in varying fruit to every meal to further my total fiber intake, fiber variation, and address micronutrients.
I also have at least one red meat meal a day for the nutrient density and the obvious amino acid profile (lysine, threonine, methionine, phenylalanine, tryptophan, leucine, isoleucine, valine).
You should be able to get a good idea from here. The meal plan changes but the idea is the same; easy digesting Whole Foods (some minimally processed), varying fiber intakes, and lots and lots of water.
Supplement Stack:
carditone, magnesium, epa dha pro by Thorne, NAC, tudca, berberine, telmisarten 40 mg, hctz 12 mg, tadalafil 5 mg, creatine monohydrate 10mg, quercitin, a Thorne kidney stack, Thorne liver stack, gorilla mind multivitamin, primaforce eaas, hbcd 50 g, gorilla mind energy 1x daily, selenium, d3+k2, curcumin/bioperine, low dose aspirin 1x daily, multilateral. Would love to add in a nootropic stack by gorilla mind but the cost is just holding me back.
Super supplementation-
There’s nothing more important to me than clean good gear. So I’m really happy to be using platinum pharmaceuticals.
As I started my journey being enhanced in December of 23’ I didn’t know much about this side of things. That lead me to getting some really low quality gear.
I literally ran fevers after some injections for a week at a time. It was an awful and humbling experience. So I set out to make sure I always sourced good high quality (tested) gear.
All that being said I’m stoked to have a consistent, reliable, clean source.
- Dosing protocol (weekly)
• 525 test
• 700 masteron enanthate
• 210 primobolan enanthate
• 210 NPP
This is a total of 1645 mg a week of anabolics
I am using 5-7 iu’s of gh daily at night prior to bed. I will be adding in 5 units of novalog 3 times a day (every other meal) in 2 weeks.
I will be running labs 4-8 times a year. I will base my dosing on the results of total e2 and igf1. I borrowed some of this protocol idea from Todd Lee MD.
As my e2 increases I will continue to drive test up as long as the igf1 result increases with it. I will continue to increase my test dosage until igf1 no longer rises.
This will determine my final test dose. From there I can increase my main anabolic (masteron) as I see fit in relation to safe blood markers and blood pressure etc.
Last year I only ran test and primobolan (750 test c, 500 primo, 5 iu gh)
and will determine this year which protocol was better. I have always wanted to feel like I could know EXACTLY where my e2 lied. Hopefully this protocol will help that and arguably be the most efficacious dosing protocol possible.
I will attach a few pics of my current physique. Sorry to be long winded but I am literally obsessed with this stuff and was a turbo nerd in my past life (the current one too
) Please throw me some feedback on anything you care to. I really am glad to have found this forum and thread. Hope everyone is out there crushing life to the fullest and having a nice meal from time to time. Cheers to all!
We will walk through fire and learn to enjoy walking amongst its embers.
-SNARF
Sent from my iPhone using Tapatalk
