It's time to get HUGE!

[Elvia1023]

Title says it all. I changed my mind and figured I am not getting any younger so if I want to push the size it's time to do it. So I will detail everything I do along the way and if you're interested please follow the thread. I hope to put on a lot of size over the foreseeable future.

Training is all about the basics and progressive overload. I aim to get stronger in all lifts. Although there will be no loading on my lower back as I 100% will get injured. For everything else I will push it to the complete max in the 6-15 rep range (plus intensity techniques).

I will follow a push, pull and legs split. Simply because I want to cover my whole body in a 3 day rotation. Therefore if training 5 days per week I can train everything twice over 8 days. The split isn't really important but the volume, frequency and intensity are. Although PPL suits me well as I am relatively balanced so just hope to put on size all over. In the far future I may swop over to a more specialized routine but for now this is perfect for me. Generally I will do 2-3 exercises for each bodypart and 1-2 working sets. I warm up slowly but go through each exercise fairly quickly so the volume will be fairly low (for me) most days. Below are some of my thoughts and goals for each training day...

Progressive overload in all movements.

PUSH- Very heavy pressing will be fundamental. Strong focus on medial delts as front will be covered with pressing movements. Dips, skull crushers, close grip bench and extensions for tri-ceps. Occasional intensity techniques such as dead stops, rest pauses and drop sets.

PULL- Lot's of unilateral back movements as I feel I respond best to them. Heavy rowing will be fundamental. Lat's will be a main focus. I will start most workouts with rear delts.

LEGS- As deep as possible leg press. Although I like to do 1 working set as deep as possible and another with my feet closer together with a shorter rom. Go crazy on select squat machines (lower back). Unilateral leg curls and extensions. Static holds, partials and drop sets will be occasionally used. For some movements I like to do one heavy movement then a drop off set for higher reps. Rest pauses will be utilized alot for my heavy leg press sets. Meaning pick a weight you can get for approx 12 reps and rest pause until you get to 20, 25 or 30 etc. For my final calf working set it's usually a drop or super set. Cardio approx 5 days per week for no more than 20 mins. I have been doing a lot of cardio on my tiptoes recently and the improvements I have made have been great.


Nutrition will be basic. Protein mainly steak, beef mince and chicken. Carbs mainly rice, pasta and fruit. Fats mainly avocado, mixed nuts and various oils. I do rotate food sources but the above will be my main sources. Most meals will be meat with rice and vegetables. I also like 0% fat quark and with that I mix eaa's (berry flavour for example), lemon juice, blueberries, raspberries and blackberries. I also will have some oats occasionally and with that I mix whey (chocolate and peanut flavour for example), banana and coconut milk. I will also utilize cereal post workout some days as well and I usually have coconut milk with that.

Nothing is set in stone but just a lot of quality nutrition spread throughout the day. I will increase calories as I continue to grow. Generally I like to have mainly protein and fats for my first and last meals and protein and carbs for my 2 post workout meals. All other meals are usually a combination of all 3 macros.

I will also utilize some powders if I need to. I have a few whey and beef isolate powders. For carbs sweet potatoe and activated barley powder. Although in the last 2 weeks I have had 2 shakes (not counting eaa's) to give a reference so it's mainly whole foods. Although when I start pushing the calories more they will become very useful. I have various EAA powders which I always drink between some meals anyway. I use them mainly for taste so it's easy to keep my fluid intake high. Now I always have an intra shake and that won't change. At the moment I am using 6 scoops of Yamamoto Nutrition's Energan Intra (40g HBCD's, 15g EAA's, 8g l-citrulline etc).


Gear won't be crazy simply due to side effects. I think I grow better on lower (moderate) doses as my digestion and appetite are not negatively effected. I started my blast nearly 2 weeks ago so things are building up nicely. I always kickstart with an oral but decided not to this time mainly due to cholesterol. Although I will add one in later so it's a mute point really. I will probably go with tbol when I do at 40-60mg. Right now I am running...

500mg Test C
300mg Deca

I plan to up the deca to about 400mg soon. I will also add in 200mg mast e as well. After about 8 weeks into this cycle I will swop the test and deca over to similar doses of sust and npp (keep mast in). At the moment I inject 2 days weekly and on those days I just take 1 aromasin (25mg) and 1 Nolvadex tab (20mg). Just very simple and minimal injections for now.

Now I will add in insulin and hgh into the mix. I will most likely rotate insulin types but to begin with I will use lantus. I get severe fatigue with hgh so I will probably have to drop it but going to try and do 2iu twice daily. My hgh dose won't change but with lantus I will start at 20iu and see how I am. Looking at upping to 30iu then 40iu. I will monitor things and maybe drop it, rotate to short acting slin or maybe even use a combo of the two. I also plan to experiment with some high dosed LR3 a long the way as well.

I have some Syntherol (http://www.synthetek.com/products/syntherol-site-enhancing-oil/) and plan to use it in a way I haven't done before. Basically to make multiple bodyparts stand out and really help me look as huge as possible. More on that later.


Supplements will be...

Supplement Needs CV Stack (HeartStack)... 2 servings per day
Supplement Needs Astrag-Flow (KidneyBPStack)... 2 servings per day
Controlled Labs Orange Triad + Greens... 2 servings per day.
Zein Ph ar ma Vitamin C... 2500mg AM/PM (5 grams per day).
Biovea Pomegranate Extract... 500mg AM/PM (1 gram per day).
Yamamoto Nutrition Krill Oil... 1.5g AM/PM (3 grams per day).
ATP Science GutRight... 5g AM/PM (10 grams per day).
Synthetek (http://www.synthetek.com/)'s Synthergine (http://www.synthetek.com/products/synthergine-liver-protectant/)... 2ml AM/PM (4ml per day).

Here are the ingredient profiles for the first 2 supplements...

Supplement Needs CV Stack (HeartStack)

Olive Leaf Extract – 500mg (mg per daily serving)
Pantethine – 450mg (900mg per daily serving)
Citrus Bergamot – 250mg (500mg per daily serving)
Grape Seed Extract – 200mg (400mg per daily serving)
Tocotrienol Compelx (EVNol) – 162.5mg (325mg per daily serving)
EGCG – 150mg (300mg per daily serving)
CoQ10 – 100mg (200mg per daily serving)
Astaxanthin – 5mg (10mg per daily serving)
Allicin – 2000mcg (4000mcg per daily serving)
D3 – 2500iu (5000iu per daily serving)
Vitamin K2 MK7 – 50mcg (100mcg per daily serving)

Supplement Needs Astrag-Flow (KidneyBPStack)

Astragalus Membranaceous Root 8000mg per day

(at a 4:1 astragalus extract)

Beetroot Extract – 1500mg per day

Hawthorn Berry Extract – 900mg per day

Goldenrod – 500mg per day


I will get some updated pics up soon and go from there. I have no real weight in mine but let's just say I will stand out in a crowd :D

[JohnMcc]

I will be following, GET SOME brother!

[Elvia1023]

My diet has been very basic recently. Over the last week too basic as most of my meals have just been beef and rice. So I will start adding some more vegetables and greens to those dishes. I will also add in a bit more fruit as well. Anyway today I woke up and just wanted some cereal so I had it. I figured just have that with a protein (http://www.synthetek.com/products/synthepure-whey-protein-isolate/) shake. I don't drink dairy milk anymore and have replaced it with coconut (sometimes almond, hazelnut, cashew etc) milk. I only had dairy milk in the fridge which is for my gf so I just had that. I literally looked 6 months pregnant within 20 mins. When having it everyday the body adapts and I still get bloated but it's less noticeable. But after a long break the effect took minutes and it messed my stomach up a lot. So no more dairy milk for me as I want to keep my waist as tight as possible as I grow.

Training last night was legs and brutal. I trained very late and had the gym to myself and just went for it. Around 90 mins preworkout I had beef and pasta. I tried a new preworkout and it was great. That was 2 scoops of Myblox Loco Cinco XO. Post workout I had beef and jasmine rice. My training looked like...

Standing Calf Raises... 2 working sets the last being a drop set.
Vertical Leg Press Calf Presses... 1 working set with a negative hold.
Seated Calf Raises... 2 working sets the last being a drop set.
Single Stiff Leg DB Deadlifts... 1 working set for each leg.
Unilateral Seated Leg Curls... 2 working sets for both legs with the last including negative reps (use both legs to lift the weight).
Hip Abductor... 1 working set.
Hip Adductor... 1 working set.
Vertical Leg Press... 2 working sets (1 loading and 1 drop off).
Squat Machine... 2 working sets (1 loading and 1 drop off).
Stationary Bike for 10 mins on a hard setting.
Stretches.

All my working sets were 12+ reps.

Today is probably an off day so just about food and rest. I am about to cook a meal I have had quite a lot recently. Simply lean beef mince in a pan with baked beans and rice. It's a big meal so the calories add up. The breakdown includes 300g beef mince (60g protein (http://www.synthetek.com/products/synthepure-whey-protein-isolate/) and 30g (http://www.sterilesyringes.com/) fat), 1 tin of heinz beans (55g carbs, 13g fat and 14g protein (http://www.synthetek.com/products/synthepure-whey-protein-isolate/)), and 90g+ carbs just from the rice. So on a low rice day that is 74g protein (http://www.synthetek.com/products/synthepure-whey-protein-isolate/), 145g carbs and 43g fat. I have had this meal with double the amount of rice on occasions so I have no issues getting the calories in. On my break I wasn't eating as many times but as a result increased my portion sizes.

Moving forward I will reduce portion sizes but increase meals per day. Although I still go through fairly high amounts of carbs some meals. When having pasta for example I just use half the box each meal. I never weigh anything but it's simple when boxes are 500g (250g per meal). So that is approx 125g carbs per pasta meal and I could easily have double. I can handle higher carbs and still remain relatively tight but I have to be careful with fats. Obviously energy balance is the most important factor but I am definitely a carb guy. On lantus days fats will be controlled as well but more on that later.

[Rizkybuziness]

Great detail, following. How old are you?

[Elvia1023]

Great detail, following. How old are you?

35.

[Elvia1023]

Someone asked me about Goldenrod on Anasci and it brought up something I have been meaning to mention on the forums. Basically since I added in Supplement Needs Astrag-Flow (and high dosed vitamin c) all I do is pee. Astragulus, goldenrod, hawthorn berry and beetroot extract are all diuretics (some quite powerful ones). Therefore, they help flush everything out. That's why I make sure I drink plenty of fluids on top of everything. I literally pee all the time but only when awake so I have never had to get up in the night. It's definitely helped my overall look as well and figured I should mention it. The key in all of this will simply be making my body into a well oiled machine and that's why I need to be consistent with everything.

[9TMARE]

Get it brother!!! Let the gains begin!

[Elvia1023]

I will start posting daily now. I never mentioned it but I have been injured recently. I get an issue with my middle/upper trap on the left side from time to time. It was really bad recently so I took some painkillers which I don't normally do. As a result my digestion was effected so I have had extra bloating but it's nearly gone now. I need to get some tissue work done on the area and will sort that out soon.

Things are good now though. I have still been training brutally hard just taking some extra off days. Tonight I trained legs and pushed my working sets to the absolute max...

Horizontal Leg Press Calf Presses... 4 working sets.
Seated Calf Raises... 2 working sets (last being a drop set).
Lying Leg Curls... 1 working set.
Unilateral Leg Curls... 1 working set (with negative reps) for each leg.
DB Stiff Leg Deadlifts... 1 working set.
Hip Adductor... 1 working set.
Horizontal Leg Press... 1 working set.
Squat Machine... 2 working sets (1 loading and 1 drop off).
Leg Extensions... 1 working set.
Stretches.

Pre workout I had 1 heaped scoop of Chaos Crew's Stim Head and 1 scoop of Alpha Lion's Komodo Pump. I was literally flying as I haven't had this preworkout for about 1 week and it's a strong one. Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).

Tonight I added in mast e at 100mg so from now on my weekly doses will be...

500mg test c
300mg deca
200mg mast e

I just received all my slin pins so I will probably start lantus tomorrow at 20iu.

Due to digestive issues and loss of appetite I have had a few shakes recently. I usually combine powders and whole foods when I have them. Today my diet has been...

- 5 whole eggs.
- 50g protein from synthepure, 70g carbs from sweet potatoe powder, 1 apple, mixed berries and mixed nuts in water.
- Beef Mince (60g protein), vegetables and basmati rice (80g carbs).
- 40g 87% dark chocolate.
Intra- 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
- Chicken (60g protein), peppers and basmati rice (80g carbs).
- Beef Mince (60g protein), vegetables and basmati rice (80g carbs).
- 3 whole eggs, 50g protein from beef isolate, mixed nuts (macademias, walnuts, hazelnuts, pecans, cashews and almonds).

I generally start most days with just protein and fats and nothing too big. It's usually something fast as well and those 5 whole eggs were already cooked and in the fridge. However my 2nd meal is usually not long after and will include all 3 macros. When I up my carbs in the future the first place they will go will be my first meal and intra workout.

Today I tidied the apartment after my pre workout meal and took some time so snacked on 87% dark chocolate before the gym. I do occasionally snack and like high calorie foods when I do. So dark chocolate, cheese (mini babybel) or nut butter. If it's preworkout I will usually add in a piece of fruit (banana or clementine) as well. Now I am adding lantus there will be no high fat snacks on those days.

Things are going well and I have started growing but still remaining fairly tight. I used hair removal cream and developed a bad rash but it's gone now so I will sort out some updated pics. Lantus will be added on all training days and my diet won't change (minus fatty snacks). My cycle is just starting to come to life with it being 3 weeks in so lets see what that and the added lantus does :)

[JohnMcc]

I feel you on the bloating, I hate that feeling it's so uncomfortable. It just makes you feel shitty through the whole day. Glad to hear you are getting back in full gear. Get some bro.

[Elvia1023]

I feel you on the bloating, I hate that feeling it's so uncomfortable. It just makes you feel shitty through the whole day. Glad to hear you are getting back in full gear. Get some bro.

Thanks. As you state it's not a nice feeling. I am very sensitive to it so need to be extra careful with what I eat or take. Quite a lot of protein supplements can also cause me issues. I am trying to grow so food will be increased so I am bound to have some issues but hopefully I can avoid any really bad ones. But sure whenever I have ever used painkillers they stop being going to the toilet. I am going to take a nice big serving of fibre pre bed and hopefully that helps me as well. If that dosn't help I do have some powdered magnesium citrate :o:D

[Elvia1023]

I look forward to training everyday now which is only a good sign. I have definitely noticed a difference (mentally) over the last week as the hormones are building up in my system. Today was push day and it felt good...

Warm Up.
Standing Barbell Shoulder Press... 1 working drop set with just 1 drop (2pps and 1pps).
Machine Lateral Raise... 1 working set with 175lbs.
Cable Lateral Raise (from behind my body)... 1 working set with 23kg for each arm.
Incline Chest Press... 1 working drop set with just 1 drop (3pps and 2pps).
Pec Deck (foam roller behind me)... 1 working set.
Machine Press... 1 working set.
Tri-Cep Dips... 1 working set with 4pps.
Close Grip Bench Press... 1 working set.
Cable Tri-cep Extensions (2 handles)... 1 working set.
StairMaster for 15 mins (calf raises on my tiptoes for the duration).
Stretches.

All movements were slow and controlled with pauses at the bottom to prevent any momentum and keep the tension on the target muscle.

Preworkout I had 2 sccops of Myoblox Loco Cinco XO. Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc). Post workout I had 250g chicken breast, basmati rice (80g carbs) and a side salad with carrots, white cabbage, cherry tomatoes, mirador sauce (similar to light soy sauce), apple cider vinegar and lemon juice. I will start adding similar side salads to most of my meat and rice meals as they taste great and I am making sure I get more greens and vegetables into my diet.

No slin today but definitely starting it tomorrow and it will be pull day and I look forward to it.

[Primemuscle]

I look forward to training everyday now which is only a good sign. I have definitely noticed a difference (mentally) over the last week as the hormones are building up in my system. Today was push day and it felt good...

Warm Up.
Standing Barbell Shoulder Press... 1 working drop set with just 1 drop (2pps and 1pps).
Machine Lateral Raise... 1 working set with 175lbs.
Cable Lateral Raise (from behind my body)... 1 working set with 23kg for each arm.
Incline Chest Press... 1 working drop set with just 1 drop (3pps and 2pps).
Pec Deck (foam roller behind me)... 1 working set.
Machine Press... 1 working set.
Tri-Cep Dips... 1 working set with 4pps.
Close Grip Bench Press... 1 working set.
Cable Tri-cep Extensions (2 handles)... 1 working set.
StairMaster for 15 mins (calf raises on my tiptoes for the duration).
Stretches.

All movements were slow and controlled with pauses at the bottom to prevent any momentum and keep the tension on the target muscle.

Preworkout I had 2 sccops of Myoblox Loco Cinco XO. Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc). Post workout I had 250g chicken breast, basmati rice (80g carbs) and a side salad with carrots, white cabbage, cherry tomatoes, mirador sauce (similar to light soy sauce), apple cider vinegar and lemon juice. I will start adding similar side salads to most of my meat and rice meals as they taste great and I am making sure I get more greens and vegetables into my diet.

No slin today but definitely starting it tomorrow and it will be pull day and I look forward to it.

Nice log brother. Good detail and info provided.

Myoblox is a great brand. Love their pre workout.. have you tried Martian by them? It’s their green supplement. Got a lot of good stuff in it and actually tastes good. I do 1.5 scoops a day to get extra greens in.


Sent from my iPhone using Tapatalk

[Elvia1023]

Nice log brother. Good detail and info provided.

Myoblox is a great brand. Love their pre workout.. have you tried Martian by them? It’s their green supplement. Got a lot of good stuff in it and actually tastes good. I do 1.5 scoops a day to get extra greens in.


Sent from my iPhone using Tapatalk

I haven't tried their Green's powder. The Loco preworkout is the first Myoblox product I have ever tried. It really stood out to me (very different) so I am sure I will try some of their other products in the future. Right now I am using Controlled Labs Orange Triad for a greens powder (contains alsorts of things). Paradise Herbs ORAC-Energy Greens is probably my favourite greens product but I have just ran out of it.

[Elvia1023]

A slight change of plan. I was looking at my insulin and realized I have some used novolin-r with an expiry date of 2017. I figured just start with that instead. It will still be gtg so I started that today. I will rotate insulin types as I go along so lantus and humalog will also be used over the subsequent months. I decided to dose 10iu novalin-r with 2iu Genotrope twice today. I will carry on with the same dosing over the next week and adjust if needed.

Today was pull day and more of the same. I dosed the novolin-r about 2 hours pre workout. I have had more shakes today for convenience but also 2 meat and rice meals so far. After I post this I will have chicken, jasmine rice and a side salad. Intra today was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc) and an additional scoop of Axe & Sledge's Demoday (15g Carb10 and 11g HBCD's). I had planned to up intra carbs slightly and will be sticking with that amount (65g) for the foreseeable future. Today I also tried 1.5 scoops of OuttenFit Nutrition's Revive V2 preworkout and it was great. My workout included...

Warm Up
Reverse Pec Deck... 1 working drop set with just 1 drop.
Machine Pullovers... 1 working set.
Incline Bench DB Rows... 1 working set.
Close Grip Pulldowns... 1 working set.
Machine Rows (unilateral)... 1 working set for each side.
Cable Shrugs... 1 working drop set with just 1 drop.
Lower Back Extensions supersetted with Reverse Lower Back Extensions... 2 sets.
Machine Curls (unilateral)... 1 working set for each side.
DB Hammer Curls... 1 working set.
Preacher DB Hammer Curls... 1 working set for each side.
Stretches.

[Elvia1023]

So much to report. I never load my lower back but after those lower back extensions the other day it felt extra tight. I usually stop short of failure and never push it but did more that day and could feel the difference. I had a day off but when training legs the next day my lower back wouldn't have taken the planned stiff leg deadlifts so I adjusted my workout. I still pushed it to the max though...

Abs for 10 mins.
Calf Presses... 3 working sets.
Calf Extensions... 1 working set with both feet then 1 working set with each leg separately.
Unilateral Seated Leg Curls... 2 working sets (with negative reps) for each leg.
Standing Leg Curls... 1 working set with partials for each leg.
Leg Press... 2 working sets with 7pps. The 1st set was with wide feet and as low as possible (full rom) for 32 reps. After 1 min rest the 2nd set was with a close stance and a partial rom for 26 reps.
Hip Adductor... 1 working set with negative reps.
Leg Extensions... 2 working sets (drop weight for 2nd set) with no more than 30 secs rest between.
Stretches.

After the above workout I was destroyed and fell asleep even though I had taken a lot of pre workout. That will be due to the addition of hgh. Although I had only used 2iu twice then had a day off training (no hgh) and took 2iu pre workout so I hadn't even run it each day. I dosed it once that day due to falling asleep. Today I have dosed hgh/slin twice and plan to do the same tomorrow. I did fall asleep again today though but before the gym. I can tell already this hgh will be a struggle but I will push through.

I have also started getting some acne on my face which is annoying. I am 2 shots (100mg) mast e in so far so it's probably due to the inclusion of that. Once levels stablize I will be fine. I only plan to run 200mg per week and will not change that as it's just to compliment my cycle and I have no need for high dosed mast when growing.

Another thing I never mentioned is I do what Stan Efferding talks about a lot in regards to frequent walking. I done it anyway due to having my dog Flex but now I always walk him after I have eaten. I also try and get 3 walks in everyday after meals to improve digestion, appetite and insulin sensitivity. Most walks are 15 mins but 1 is usually longer. As it's freezing now it's not that long but when it's warmer 1 walk is always over 1 hour. In addition to that I now do cardio for 10-20 mins at the end of most training sessions as well.

[maxmuscle1]

Subbed in!

Max

[Elvia1023]

I have been having digestive problems and lot's of gas. Not a surprise from the increased food. But it seems the white cabbage I have been having a lot recently is the route to most of my problems. I am sure some of the powders I have had didn't help either. But I figured out a short list and after I had a side salad with carrot and white cabbage (tomatoes etc) I was really bad. I don't usually have an issue with the other ingredients and the white cabbage is new. I seem to be improving and I guess will have to leave it out in the future.

I started today with an avocado, greek yoghurt and an EAA shake with my supplements. Then it was all pretty much chicken/beef with rice and vegetables. I have also had some fruit with all my meals as well. Been mainly having mandarins and kiwis. Post workout I had chicken with pasta. I had cooked too much pasta so basically waited about 1 hour then had another serving of pasta with a protein shake afterwards. I done that because I had taken my 2nd shot of novolin-r before my post workout meal so like to load up on carbs and protein whilst it is active.

Today I was amped to train. I also added in 1 scoop of Chao's Crew's Stim Head and 1 scoop of Alpha Lion's Komodo Pump preworkout so I was fired up. I had all my movements planned out and simply tried to lift as heavy as possible.

Warm Up.
Machine Lateral Raises... 1 working set.
Standing Cable Lateral Raises... 1 working set with each arm.
Shoulder Press... 1 working set. I tried 3.5pps but only got 3 reps so quickly dropped to 3pps and got another 6 or 7 reps.
Incline Bench Cable Flyes... 1 working set.
Machine Press... 1 working set.
DB Floor presses (hammer grip).
Tri-Cep Dips... 1 working set with 4.5pps.
Seated Overhead Extensions... 1 working set.
Tri-cep Pushdowns... 1 working set.
15 mins cardio (bike and s force performance trainer).
Stretches.

You will see I place my exercises in a certain order for various reasons. When doing PUSH day for example I like to blend the 3 main muscles (chest, shoulders and tri-ceps) together. Meaning today for example I ended shoulders with a high (or low) incline shoudler press so my chest is largely activated. Then the same for my last chest exercise which was a neutral/hammer grip floor press which brings the tri-ceps into play substantially.

I just had to look up what the cardio piece is called (S-Force Performance Trainer). It's literally the hardest cardio equipment I have ever used. I have used it about 10 times now. The stairmaster is a walk in the park compared to it. You can use a shortened range of motion but I always use the full rom which is large so it's good for flexibility as well. Obviously cardio is only as hard as what effort you put in but after 1 min I am literally derstroyed on this and it's designed for less training time. I done 10 mins bike and 5 mins on this thing but usually do more.

https://world.matrixfitness.com/en/c...-force/s-force (https://world.matrixfitness.com/en/cardio/s-force/s-force)

[maxmuscle1]

I have been having digestive problems and lot's of gas. Not a surprise from the increased food. But it seems the white cabbage I have been having a lot recently is the route to most of my problems. I am sure some of the powders I have had didn't help either. But I figured out a short list and after I had a side salad with carrot and white cabbage (tomatoes etc) I was really bad. I don't usually have an issue with the other ingredients and the white cabbage is new. I seem to be improving and I guess will have to leave it out in the future.

I started today with an avocado, greek yoghurt and an EAA shake with my supplements. Then it was all pretty much chicken/beef with rice and vegetables. I have also had some fruit with all my meals as well. Been mainly having mandarins and kiwis. Post workout I had chicken with pasta. I had cooked too much pasta so basically waited about 1 hour then had another serving of pasta with a protein shake afterwards. I done that because I had taken my 2nd shot of novolin-r before my post workout meal so like to load up on carbs and protein whilst it is active.

Today I was amped to train. I also added in 1 scoop of Chao's Crew's Stim Head and 1 scoop of Alpha Lion's Komodo Pump preworkout so I was fired up. I had all my movements planned out and simply tried to lift as heavy as possible.

Warm Up.
Machine Lateral Raises... 1 working set.
Standing Cable Lateral Raises... 1 working set with each arm.
Shoulder Press... 1 working set. I tried 3.5pps but only got 3 reps so quickly dropped to 3pps and got another 6 or 7 reps.
Incline Bench Cable Flyes... 1 working set.
Machine Press... 1 working set.
DB Floor presses (hammer grip).
Tri-Cep Dips... 1 working set with 4.5pps.
Seated Overhead Extensions... 1 working set.
Tri-cep Pushdowns... 1 working set.
15 mins cardio (bike and s force performance trainer).
Stretches.

You will see I place my exercises in a certain order for various reasons. When doing PUSH day for example I like to blend the 3 main muscles (chest, shoulders and tri-ceps) together. Meaning today for example I ended shoulders with a high (or low) incline shoudler press so my chest is largely activated. Then the same for my last chest exercise which was a neutral/hammer grip floor press which brings the tri-ceps into play substantially.

I just had to look up what the cardio piece is called (S-Force Performance Trainer). It's literally the hardest cardio equipment I have ever used. I have used it about 10 times now. The stairmaster is a walk in the park compared to it. You can use a shortened range of motion but I always use the full rom which is large so it's good for flexibility as well. Obviously cardio is only as hard as what effort you put in but after 1 min I am literally derstroyed on this and it's designed for less training time. I done 10 mins bike and 5 mins on this thing but usually do more.

https://world.matrixfitness.com/en/c...-force/s-force (https://world.matrixfitness.com/en/cardio/s-force/s-force)

Very nice log style. Got me reading!!

Max

[Elvia1023]

Yesterday I was in 2 minds if I should train. I left it but at 11:30pm I said fuck it and destroy legs and that is what I did :D I like training late as the gym is usually empty so I can go crazy. That was my thought especially due to it being leg day as I can make all the noise I want and no one is there to hear it. I really pushed it to the max for my working sets.

It was also a milestone workout in many ways as I barbell squatted for the first time in years. Recently I have been adding in movements I don't usually do just to make things harder. Now I still won't perform certain movements as I know my lower back can't take it. But I figured try some squats and see how I am. It felt really weird at first. Obviously no heavy weight but even 20kg per side felt heavy at first but once I got my rhythm it was nothing. I still only went up to 30kg per side (80kg total) though. I done 30kg per side for 30 reps then dropped 10kg per side and done 15 paused reps then dropped another 10kg and done another 15 paused reps. Nothing to failure but those 3 sets felt good and I was destroyed after them as it was essentially a drop set of 60 reps. I could feel my lower back so I need to be careful but today I have been fine with no tightness etc. Moving forward I will stick to 30kg per side for high reps and just play about with paused reps and making the light weight feel as heavy as possible. I will see am I am over time and if my back is ok I will start adding weight to the bar very slowly. My leg workout looked like...

Seated Calf Raises... 3 working sets (dropped weight each working set but performed more reps).
Standing Calf Raises supersetted with Leg Press Calf Presses... 2 working sets.
Lying Leg Curls... 1 working set with both legs. Then 2 working sets with my right and left leg separately. The 1st ended with negative reps and the 2nd ended with partial reps.
DB Stiff Leg Deadlifts... 1 working set.
Barbell Squats... no working sets (details posted above).
Vertical Leg Press... 2 hard sets and 1 working set of 27 reps (brutal).
Unilateral Leg Extensions... 1 working set with each leg. I done the full weight rack for 9 reps (right leg) and 10 reps (left leg).
Stretches.
No cardio unless you count the 20 min walk home.

My legs have really improved recently. They are very long so it will always be a struggle but I am very happy with how things are going. Just going to keep grinding away and seeing where it takes me.

[Elvia1023]

I am aiming to get stronger in all movements but I think of things more in a gradual sense. So progressive overload is key but I don't try to beat my reps or weight every single workout (sometimes I do). That is a great way of doing things because if everything is in place you will always get stronger. However I find many just for the sake of constantly beating their number start letting form change. I don't mean bad form but just things like speeding up reps. So I don't go from workout to workout but will always try to be stronger in movements every few weeks.

I do have some goal weights for certain movements/machines I use. If I had problems getting stronger then I will rotate movements. However I also don't use the same movements every workout and like to rotate things. I still have some core movements I always do and when possible I will get as strong as possible in those movements.

Today was push day and it was another great workout. I wish I could have got updated pics done as I was super full and can see a big difference. My workout consisted of...

Warm Up.
High Incline Bench DB Lateral Raises... 1 working set.
Machine Lateral Raises... 2 working sets (1 loading and 1 drop off).
Machine Shoulder Press... 1 working set.
Machine Vertical Butterfly... 1 working set.
Incline Press... 1 working set.
Flat Press... 2 working sets (1 loading and 1 drop off).
Close Grip Bench Press... 2 working sets (1 loading and 1 drop off).
Machine Seated Overhead Tri-cep Extension... 1 working set.
Tri-cep Pushdowns... 1 working set.
Stretches.
Stairmaster for 20 mins (press down hard for every step).

My preworkout today was Innovapharm MVPre2.0 and the pumps were incredible. I felt super full my entire workout. It contains some great pump ingredients including citrulline malate, glycerpump and s7. I also loaded up on fluids and electrolytes pre and intra workout which only helps matters. My intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc) with an extra 45g carbs (wms) added. I have some old bags of waxy maize starch I will go through. Not the best carb but it's cheap and I forgot I had them so will use them up. I also dosed 10iu novolin-r and 2iu hgh as well. I only dosed gh/slin once today and yesterday but will make sure I dose it twice next training day (should be tomorrow).

I have lot's of LR3 on the way to me so I am going to trial it at a high dose to see how good it is. I will rotate dose timing and it will be coupled with some very high carb meals. Things are starting to take off now :D

[JohnMcc]

Good for you on the squats, progress is progress. Keep grinding bro.

[Elvia1023]

The one struggle I personally have is staying out of the gym. However if I want to grow I must have some rest days as they will only benefit me. Sometimes less is more especially when each session is brutal. So today I am having an off day as I definitely need it. Sometimes it's hard to switch off especially when gains are coming on strong and you feel strong in the gym but there needs to be adequate recovery (mind and body). My lower back is also quite tight which can only be from the squats so I will monitor things and try to stay loose.

I forgot to mention I also had an Shiatsu massage done a few days ago. It was really good and I left feeling great. He worked on my ab area (upper part of the psoas muscle) and the surrounding areas due to my lower back problems. I have found a place that also does sports massage so will book in there one day too. Over here is not like the US and UK for sports massage. In the UK I have many options for good sports massage. 90% of the massage places here are Thai places and some of them offer sex. I was searching on Google and one come up which is literally down the road from me. They advertise it online as it's allowed but it's discreet so I didn't know it existed. They even offer sex dolls :D

[cherrybombfitnes]

I love it! Not a fan of syntherol use but to each their own. Doses are golden. Regimen looks great. Diet on point. Good luck and happy sailing bud.


Sent from my iPhone using Tapatalk

[thebear]

Nice. Good frail. Get it [emoji1320]

You are taking sooooo many supps! Really needed?

8-12 rep range IMO for Hypertrophy is best.
Focus more on the eccentric as well
With 2010, 30101 or even 4010 tempos.

Fuck the synthol! If anything add more test!!!

Leave out the 200mg Mast E and save it for when your cutting and add at least 400mg.

Good luck!

[Elvia1023]

Nice. Good frail. Get it [emoji1320]

You are taking sooooo many supps! Really needed?

8-12 rep range IMO for Hypertrophy is best.
Focus more on the eccentric as well
With 2010, 30101 or even 4010 tempos.

Fuck the synthol! If anything add more test!!!

Leave out the 200mg Mast E and save it for when your cutting and add at least 400mg.

Good luck!

Thanks. I will try to.

Someone else posted the same thing on another forum I have this log on as well. The interesting thing he stated he couldn't imagine taking so many supps and he was using 8. The funny thing about that was I am using exactly the same amount of products (8). So sure I am using loads of supplements but I picked products with multiple ingredients so I am not popping pills all day. It's very easy and I simply dose them AM and PM... takes me 30 secs. If you use a multi-vitamin with 50 ingredients that's standard for a multi vitamin but guys don't class that as 50 supplements. I would class that multi vitamin as 1 supplement/product for example and I think most are the same. I use a greens powder and I don't count that as 75 different supps. I would assume you read that big list and thought they were all separate products. If you look back and see the two lists of supps that is just 2 products. I use another 6 and they are all used for specific reasons so it's not a case of me just using as much as possible. Although many may think 8 is too many but again I use them to suit my own particular blood work and to minimize potential risks common in bodybuilders (especially ones taking aas).

I want my cholesterol profile to remain as good as possible as I grow. I have had issues with HDL in the past so I use a few suppléments to help in that regard. The same can be said for my blood pressure (when I add size it can go quite high) and I think it's wise to ensure kidney function is kept optimal as it's one of the main problem areas for bodybuilders. The liver is resilent and doesn't really need to be supplemented for but I like to use synthergine because the liver processes everything and I want to make sure it's kept operating as effectively as possible. Synthergine can also help with cortisol and anxiety. The one supplement that is more hoping for the best I guess is pomegranate extract due to it's beneficial effects on arterial plaque. It's also rich in anti-oxidants which have many health benefits. So if I can prevent the hardening of my arteries and reduce the risk of heart issues I don't mind adding it in.

I do generally stay in the 8 to 12 rep range for most of my movements. I usually think 8 to 12 myself most of the time. On some leg movements I do more. Sometimes that is a case of me not being able to lift more weight. I slow the reps down and make them as hard as possible but for some movements it's still not enough to do less than 12 reps. I can take in a screwdriver (or extender) and add plates to machines but some of my gyms don't allow it and are very strict. Where I can throw on the plates (plate loaded machines) I will do. As I am pushing strength some of my sets even fall short of 8 reps but I try not to get lower than 6. If I do I will lighten the weight.

No syntherol can be amazing and really transform you so I will be adding that in. I know it's not for everyone but to me it's just another tool in the tool box. So many people guys look up to use loads of it but would never post about it. I don't just mean pro's but people on the forums as well. It actually frustrates me just how many people are dishonest about it. If more people were honest about it then it probably wouldn't have such a bad rep. Granted some people simply hate it and that's fine but if they realized the extent of it's usage in bodybuilding (open, classic and even physique) it would probably surprise them. When a lot of people think of seo they visualize all those deformed idiots on you-tube etc. When in fact many people use it and most would never know unless they told them. Others it is more obvious but still looks good.

Now the mast at 200mg I love. I don't add it in for muscle gains. It's simply compliments the test and nandrolone very well. For me it helps against some of deca's potential side effects. It also gives me a nice little mental boost and some added hardening (reduces water retention). Just 200mg for teh duration of my cycle. I have plenty so don't need to save it for cutting. I have used mast e with test and deca many times and it's always personally helped improve my overall cycle.

[Elvia1023]

Ok so squats were a bad decision :o 2 days after doing them my back tightened up. It's the first time in over year it's happened so it's no coincidence. I had packed my bag ready to train back and had a short nap (not intentional) and when I woke up could barely move. I waited a few hours and it had got worse but I was so annoyed I thought I am gonna still train. I know my body well and know when I can work around issues (especially lower back) but I definitely was in no state to train (couldn't bend forward). Although in the past many times the preworkout (pain) and walk to the gym (loosen me up) has helped significantly and I thought it would this time. I still knew I shouldn't really train but I was that annoyed I did anyway.

After 5 mins in the gym I thought I had made a bad move and should probably go home. However after 40 mins of stretching and some light weight "pump" would I was feeling much better. In the end I performed some great sets so the workout was worth it. They included a 5pps working set for back rows, full weight rack machine pullovers and 90lb db incline bench high rows. I kept bi-cep work to 3 working sets of unilateral machine preacher curls, spider curls and reverse spider curls. Although I still have issues with my trap and when I would perform unilateral rows (right and left) the left side would hurt really badly. However when I use both arms together I get no pain. It all turned out well and I woke up today and my lower back was ok. My trap was still bad but with this I know it's not what I consider dangerous (unlike my lower back) and will go away very quickly.

Today I trained legs and it was great. I got a day pass to one of my old gyms. It has minimal leg equipment but I wanted to keep things basic today so it was more than enough. In fact I done all my leg movements (not counting slay pushes) to just 2 machines. I started with horizontal leg press calf presses and for a change quite a lot of working sets. I done approx 4 working sets with straight legs and 4 working sets with a slightly bent knee. Then 1 working set for hip abductors and hip adductors. Then back to the hoz leg press for approx 4 ham/glute (wide and deep rom) focused working sets and 4 quad focused (low and partial) working sets. Then 10 mins of slay pushes going up to 80kg so less weight but minimal rest periods. I finished with 30 mins on the stairmaster. When listening to music on headphones the cardio feels so much different. The 30 mins flew by and I was a sweating mess by the end of it. I done things differently today nutrition wise as well. After training I went to McDonalds and got 3 double cheeseburgers. On the system it stated 1350 calories.

I will see how I am tomorrow but I should be gtg. I may still have an off day but if not it will be push day and I can train as normal so full steam a head. The burgers today were an exception but I have decided to bump up my calories. In a perfect world I could add in another beef, rice and vegetable meal but that is not going to happen. I simply want a boost in calories and something I enjoy. Therefore I will be adding in a 1000+ calorie bowl of granola every morning from now on. I was having fats and protein in the morning but this will be an injection of carbs. I can up things liek this because I want to push the size now and what I was doing wasn't going to do it. Everything else will be the same though but those extra cals will definitely keep the scale moving.

I had a stranger in the gym take a pic of me. They didn't come out good as my abs were in dark light but they are still indented so I can push the calories more. I will do this in stages but it's time to start packing on some size. I don't even care if some of it is water/fat because I want to be super full and need it because I want to get as strong as possible over the next few months.

https://i.ibb.co/dJV02GM/DSC-3914.jpg (https://ibb.co/dJV02GM)

https://i.ibb.co/19YfLCz/DSC-3910.jpg (https://ibb.co/19YfLCz)

https://i.ibb.co/qRNs0bF/DSC-3917.jpg (https://ibb.co/qRNs0bF)

[Primemuscle]

Ok so squats were a bad decision :o 2 days after doing them my back tightened up. It's the first time in over year it's happened so it's no coincidence. I had packed my bag ready to train back and had a short nap (not intentional) and when I woke up could barely move. I waited a few hours and it had got worse but I was so annoyed I thought I am gonna still train. I know my body well and know when I can work around issues (especially lower back) but I definitely was in no state to train (couldn't bend forward). Although in the past many times the preworkout (pain) and walk to the gym (loosen me up) has helped significantly and I thought it would this time. I still knew I shouldn't really train but I was that annoyed I did anyway.

After 5 mins in the gym I thought I had made a bad move and should probably go home. However after 40 mins of stretching and some light weight "pump" would I was feeling much better. In the end I performed some great sets so the workout was worth it. They included a 5pps working set for back rows, full weight rack machine pullovers and 90lb db incline bench high rows. I kept bi-cep work to 3 working sets of unilateral machine preacher curls, spider curls and reverse spider curls. Although I still have issues with my trap and when I would perform unilateral rows (right and left) the left side would hurt really badly. However when I use both arms together I get no pain. It all turned out well and I woke up today and my lower back was ok. My trap was still bad but with this I know it's not what I consider dangerous (unlike my lower back) and will go away very quickly.

Today I trained legs and it was great. I got a day pass to one of my old gyms. It has minimal leg equipment but I wanted to keep things basic today so it was more than enough. In fact I done all my leg movements (not counting slay pushes) to just 2 machines. I started with horizontal leg press calf presses and for a change quite a lot of working sets. I done approx 4 working sets with straight legs and 4 working sets with a slightly bent knee. Then 1 working set for hip abductors and hip adductors. Then back to the hoz leg press for approx 4 ham/glute (wide and deep rom) focused working sets and 4 quad focused (low and partial) working sets. Then 10 mins of slay pushes going up to 80kg so less weight but minimal rest periods. I finished with 30 mins on the stairmaster. When listening to music on headphones the cardio feels so much different. The 30 mins flew by and I was a sweating mess by the end of it. I done things differently today nutrition wise as well. After training I went to McDonalds and got 3 double cheeseburgers. On the system it stated 1350 calories.

I will see how I am tomorrow but I should be gtg. I may still have an off day but if not it will be push day and I can train as normal so full steam a head. The burgers today were an exception but I have decided to bump up my calories. In a perfect world I could add in another beef, rice and vegetable meal but that is not going to happen. I simply want a boost in calories and something I enjoy. Therefore I will be adding in a 1000+ calorie bowl of granola every morning from now on. I was having fats and protein in the morning but this will be an injection of carbs. I can up things liek this because I want to push the size now and what I was doing wasn't going to do it. Everything else will be the same though but those extra cals will definitely keep the scale moving.

I had a stranger in the gym take a pic of me. They didn't come out good as my abs were in dark light but they are still indented so I can push the calories more. I will do this in stages but it's time to start packing on some size. I don't even care if some of it is water/fat because I want to be super full and need it because I want to get as strong as possible over the next few months.

https://i.ibb.co/dJV02GM/DSC-3914.jpg (https://ibb.co/dJV02GM)

https://i.ibb.co/19YfLCz/DSC-3910.jpg (https://ibb.co/19YfLCz)

https://i.ibb.co/qRNs0bF/DSC-3917.jpg (https://ibb.co/qRNs0bF)

Looking good bro. Waist looks tiny compared to your shoulder/lat ratio. Got a good X frame going on. Keep doing work!


Sent from my iPhone using Tapatalk

[maxmuscle1]

Ok so squats were a bad decision :o 2 days after doing them my back tightened up. It's the first time in over year it's happened so it's no coincidence. I had packed my bag ready to train back and had a short nap (not intentional) and when I woke up could barely move. I waited a few hours and it had got worse but I was so annoyed I thought I am gonna still train. I know my body well and know when I can work around issues (especially lower back) but I definitely was in no state to train (couldn't bend forward). Although in the past many times the preworkout (pain) and walk to the gym (loosen me up) has helped significantly and I thought it would this time. I still knew I shouldn't really train but I was that annoyed I did anyway.

After 5 mins in the gym I thought I had made a bad move and should probably go home. However after 40 mins of stretching and some light weight "pump" would I was feeling much better. In the end I performed some great sets so the workout was worth it. They included a 5pps working set for back rows, full weight rack machine pullovers and 90lb db incline bench high rows. I kept bi-cep work to 3 working sets of unilateral machine preacher curls, spider curls and reverse spider curls. Although I still have issues with my trap and when I would perform unilateral rows (right and left) the left side would hurt really badly. However when I use both arms together I get no pain. It all turned out well and I woke up today and my lower back was ok. My trap was still bad but with this I know it's not what I consider dangerous (unlike my lower back) and will go away very quickly.

Today I trained legs and it was great. I got a day pass to one of my old gyms. It has minimal leg equipment but I wanted to keep things basic today so it was more than enough. In fact I done all my leg movements (not counting slay pushes) to just 2 machines. I started with horizontal leg press calf presses and for a change quite a lot of working sets. I done approx 4 working sets with straight legs and 4 working sets with a slightly bent knee. Then 1 working set for hip abductors and hip adductors. Then back to the hoz leg press for approx 4 ham/glute (wide and deep rom) focused working sets and 4 quad focused (low and partial) working sets. Then 10 mins of slay pushes going up to 80kg so less weight but minimal rest periods. I finished with 30 mins on the stairmaster. When listening to music on headphones the cardio feels so much different. The 30 mins flew by and I was a sweating mess by the end of it. I done things differently today nutrition wise as well. After training I went to McDonalds and got 3 double cheeseburgers. On the system it stated 1350 calories.

I will see how I am tomorrow but I should be gtg. I may still have an off day but if not it will be push day and I can train as normal so full steam a head. The burgers today were an exception but I have decided to bump up my calories. In a perfect world I could add in another beef, rice and vegetable meal but that is not going to happen. I simply want a boost in calories and something I enjoy. Therefore I will be adding in a 1000+ calorie bowl of granola every morning from now on. I was having fats and protein in the morning but this will be an injection of carbs. I can up things liek this because I want to push the size now and what I was doing wasn't going to do it. Everything else will be the same though but those extra cals will definitely keep the scale moving.

I had a stranger in the gym take a pic of me. They didn't come out good as my abs were in dark light but they are still indented so I can push the calories more. I will do this in stages but it's time to start packing on some size. I don't even care if some of it is water/fat because I want to be super full and need it because I want to get as strong as possible over the next few months.

https://i.ibb.co/dJV02GM/DSC-3914.jpg (https://ibb.co/dJV02GM)

https://i.ibb.co/19YfLCz/DSC-3910.jpg (https://ibb.co/19YfLCz)

https://i.ibb.co/qRNs0bF/DSC-3917.jpg (https://ibb.co/qRNs0bF)

Keep eating and growing. Impressive gains. Gotta give a little extra to get a little as far as adding kcals.

Max

[cherrybombfitnes]

Ok so squats were a bad decision :o 2 days after doing them my back tightened up. It's the first time in over year it's happened so it's no coincidence. I had packed my bag ready to train back and had a short nap (not intentional) and when I woke up could barely move. I waited a few hours and it had got worse but I was so annoyed I thought I am gonna still train. I know my body well and know when I can work around issues (especially lower back) but I definitely was in no state to train (couldn't bend forward). Although in the past many times the preworkout (pain) and walk to the gym (loosen me up) has helped significantly and I thought it would this time. I still knew I shouldn't really train but I was that annoyed I did anyway.

After 5 mins in the gym I thought I had made a bad move and should probably go home. However after 40 mins of stretching and some light weight "pump" would I was feeling much better. In the end I performed some great sets so the workout was worth it. They included a 5pps working set for back rows, full weight rack machine pullovers and 90lb db incline bench high rows. I kept bi-cep work to 3 working sets of unilateral machine preacher curls, spider curls and reverse spider curls. Although I still have issues with my trap and when I would perform unilateral rows (right and left) the left side would hurt really badly. However when I use both arms together I get no pain. It all turned out well and I woke up today and my lower back was ok. My trap was still bad but with this I know it's not what I consider dangerous (unlike my lower back) and will go away very quickly.

Today I trained legs and it was great. I got a day pass to one of my old gyms. It has minimal leg equipment but I wanted to keep things basic today so it was more than enough. In fact I done all my leg movements (not counting slay pushes) to just 2 machines. I started with horizontal leg press calf presses and for a change quite a lot of working sets. I done approx 4 working sets with straight legs and 4 working sets with a slightly bent knee. Then 1 working set for hip abductors and hip adductors. Then back to the hoz leg press for approx 4 ham/glute (wide and deep rom) focused working sets and 4 quad focused (low and partial) working sets. Then 10 mins of slay pushes going up to 80kg so less weight but minimal rest periods. I finished with 30 mins on the stairmaster. When listening to music on headphones the cardio feels so much different. The 30 mins flew by and I was a sweating mess by the end of it. I done things differently today nutrition wise as well. After training I went to McDonalds and got 3 double cheeseburgers. On the system it stated 1350 calories.

I will see how I am tomorrow but I should be gtg. I may still have an off day but if not it will be push day and I can train as normal so full steam a head. The burgers today were an exception but I have decided to bump up my calories. In a perfect world I could add in another beef, rice and vegetable meal but that is not going to happen. I simply want a boost in calories and something I enjoy. Therefore I will be adding in a 1000+ calorie bowl of granola every morning from now on. I was having fats and protein in the morning but this will be an injection of carbs. I can up things liek this because I want to push the size now and what I was doing wasn't going to do it. Everything else will be the same though but those extra cals will definitely keep the scale moving.

I had a stranger in the gym take a pic of me. They didn't come out good as my abs were in dark light but they are still indented so I can push the calories more. I will do this in stages but it's time to start packing on some size. I don't even care if some of it is water/fat because I want to be super full and need it because I want to get as strong as possible over the next few months.

https://i.ibb.co/dJV02GM/DSC-3914.jpg (https://ibb.co/dJV02GM)

https://i.ibb.co/19YfLCz/DSC-3910.jpg (https://ibb.co/19YfLCz)

https://i.ibb.co/qRNs0bF/DSC-3917.jpg (https://ibb.co/qRNs0bF)

Core is hard as fuck! Very nice! Watch that lower back, that’s a bitch for me too.


Sent from my iPhone using Tapatalk

[cherrybombfitnes]

Thanks. I will try to.

Someone else posted the same thing on another forum I have this log on as well. The interesting thing he stated he couldn't imagine taking so many supps and he was using 8. The funny thing about that was I am using exactly the same amount of products (8). So sure I am using loads of supplements but I picked products with multiple ingredients so I am not popping pills all day. It's very easy and I simply dose them AM and PM... takes me 30 secs. If you use a multi-vitamin with 50 ingredients that's standard for a multi vitamin but guys don't class that as 50 supplements. I would class that multi vitamin as 1 supplement/product for example and I think most are the same. I use a greens powder and I don't count that as 75 different supps. I would assume you read that big list and thought they were all separate products. If you look back and see the two lists of supps that is just 2 products. I use another 6 and they are all used for specific reasons so it's not a case of me just using as much as possible. Although many may think 8 is too many but again I use them to suit my own particular blood work and to minimize potential risks common in bodybuilders (especially ones taking aas).

I want my cholesterol profile to remain as good as possible as I grow. I have had issues with HDL in the past so I use a few suppléments to help in that regard. The same can be said for my blood pressure (when I add size it can go quite high) and I think it's wise to ensure kidney function is kept optimal as it's one of the main problem areas for bodybuilders. The liver is resilent and doesn't really need to be supplemented for but I like to use synthergine because the liver processes everything and I want to make sure it's kept operating as effectively as possible. Synthergine can also help with cortisol and anxiety. The one supplement that is more hoping for the best I guess is pomegranate extract due to it's beneficial effects on arterial plaque. It's also rich in anti-oxidants which have many health benefits. So if I can prevent the hardening of my arteries and reduce the risk of heart issues I don't mind adding it in.

I do generally stay in the 8 to 12 rep range for most of my movements. I usually think 8 to 12 myself most of the time. On some leg movements I do more. Sometimes that is a case of me not being able to lift more weight. I slow the reps down and make them as hard as possible but for some movements it's still not enough to do less than 12 reps. I can take in a screwdriver (or extender) and add plates to machines but some of my gyms don't allow it and are very strict. Where I can throw on the plates (plate loaded machines) I will do. As I am pushing strength some of my sets even fall short of 8 reps but I try not to get lower than 6. If I do I will lighten the weight.

No syntherol can be amazing and really transform you so I will be adding that in. I know it's not for everyone but to me it's just another tool in the tool box. So many people guys look up to use loads of it but would never post about it. I don't just mean pro's but people on the forums as well. It actually frustrates me just how many people are dishonest about it. If more people were honest about it then it probably wouldn't have such a bad rep. Granted some people simply hate it and that's fine but if they realized the extent of it's usage in bodybuilding (open, classic and even physique) it would probably surprise them. When a lot of people think of seo they visualize all those deformed idiots on you-tube etc. When in fact many people use it and most would never know unless they told them. Others it is more obvious but still looks good.

Now the mast at 200mg I love. I don't add it in for muscle gains. It's simply compliments the test and nandrolone very well. For me it helps against some of deca's potential side effects. It also gives me a nice little mental boost and some added hardening (reduces water retention). Just 200mg for teh duration of my cycle. I have plenty so don't need to save it for cutting. I have used mast e with test and deca many times and it's always personally helped improve my overall cycle.

200 mast does good things for me too. People tell me it’s worthless all the time and I’m just like “ then don’t use it” lol it certainly isn’t worthless.


Sent from my iPhone using Tapatalk

[thebear]

200 mast does good things for me too. People tell me it’s worthless all the time and I’m just like “ then don’t use it” lol it certainly isn’t worthless.


Sent from my iPhone using Tapatalk

I would let say it’s useless. It def shines at a larger number. Mast e 200mg a wk with a cruise works wonders.

But getting huge, it’s just a low number to support the har was etc.

It would be like saying, I am gonna use 200mg test to get huge.

[cherrybombfitnes]

I would let say it’s useless. It def shines at a larger number. Mast e 200mg a wk with a cruise works wonders.

But getting huge, it’s just a low number to support the har was etc.

It would be like saying, I am gonna use 200mg test to get huge.

Yeah, for sure. It won’t shine as far as aesthetics so much but it keeps shbg low and does good things for libido, etc. like he was saying. I react well to low doses of everything personally.


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[Elvia1023]

I would let say it’s useless. It def shines at a larger number. Mast e 200mg a wk with a cruise works wonders.

But getting huge, it’s just a low number to support the har was etc.

It would be like saying, I am gonna use 200mg test to get huge.

But I am not using mast to get huge. 200mg mast wouldn't do much for getting me huge. I don't think 600mg would do much either. It's to compliment my cycle and help with potential side effects. It works great for me and I have used it many times in the past. I don't think it is like saying I am gonna use 200mg test to get huge because I posted clearly I am on 500mg test, 300mg deca and 200mg mast. Now if I just posted I am using 200mg mast I would agree with you. Notwithstanding 200mg test could get you huge. I tell everyone so many underplay drugs. Drugs are everything in bodybuilding. No one who has used them steadily for years would look anything like they do without them. However I find when growing as long as you have elevated hormones (test) you should be gtg. Obviously higher doses and some deca, npp, eq etc etc will help matters. But the main driver in getting huge is food. 200mg test would have my levels elevated. Fact is I could probably half my doses now and still grow fine. That's because I will be upping my calories and training hard no matter what. Now a higher dose could/should help me look a bit better as a grow. Moreover, if I use high test I would look and feel worst. Trust me I would be on 1.5g test instead of 500mg if it made me look and feel much better but I feel crap on higher dosed cycles.

[Elvia1023]

I have trained 3 days in a row. Things are going good but the hgh fatigue is here but I am pushing through. I dosed insulin once yesterday (with 2iu hgh) but decided to dose 2iu hgh pre bed and I slept for ages.
Like most I look worse the less lean I get. It's not a good look for me as I have a wide waist as it is but I said to myself let's just go for it and become a tank :D I will try to maintain my abs the best I can and they are when I know I have to reign things in. Once they start disappearing I will slow things down.

In a perfect world you would up calories by approx 400 and move up in small increments in order to minimize potential fat gain. But fuck that I am literally just going to eat what I can and try to increase amounts over time. By the new year I want to be another 20 pounds bigger.

I have added in a 1500 calorie bowl of granola every morning for the last few days. I bought a few different varieties (4 nut, chocolate, mixed berries) and just rotate them. I just have half the box with half a carton of milk so each one lasts me 2 days. I use coconut milk and digest the cereal fine that way. Then I wait approx 2 hours before taking my insulin and hgh combo and mainly stick to carbs/protein whilst it is active. I am having 1 avocado and some mixed nuts every day. As well as some extra virgin olive oil and walnut oil at times as well. I also have quite a lot of beef mince which ranges from 10-15g fat per pack. So my fat intake is not low by any means even if it's controlled at certain times. Today my bowl of cereal alone was about 65g fat as well. Most of my other meals are beef, rice (basmati or jasmine) and vegetables.

I have been having some shakes recently as well. I use a combination of whole foods and powders. My last was 50g protein from synthepure, oats, pineapple, banana, mixed berries and water. My main carb sources now are rice, fruit, pasta and oats. If I want fast carbs I prefer natural sources with my fav being medjool dates. I have been having approx 100g dates (75g carbs) with some of my post workout meals recently.
Training has been good...

PUSH
Warm Up
Incline Bench DB Lateral Raises... 1 working set.
Cable Lateral Raises (cuff around my wrist)... 1 working set for each arm.
Machine Shoulder Press... 1 working set.
Incline Smith Press... 1 working set with 3pps.
Machine Press... 2 working sets... 1 loading with 4pps and 1 drop off with 2.5pps.
Machine Flyes... 1 working set then 1 static hold set.
Floor DB Hammer Grip Deadstop Presses... 1 working set.
Machine Tri-cep Extensions... 1 working drop set with 4 or 5 drops.
Exercise bike for 15mins.
Stretches.


PULL
Abs for 10 mins.
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB High Rows... 2 working sets with different grips.
Machine Unilateral Rows... 1 working set with each arm (elbows tucked in).
Machine Pulldowns... 1 working set.
Seated Cable Rows... 1 working set.
Barbell Shrugs... 2 working sets.
Machine Lower Back Extensions... 1 working set.
Unilateral Cable Curls... 1 working set with each arm.
DB Hammer Curls... 2 working sets... 1 loading with 30kg db's and one drop off with 20kg db's.
Machine Curls... 1 working drop set with 3 drops.
Stretches.


LEGS
Standing Calf Raises... 2 working sets with the last being a drop set with 3 drops.
Seated Calf Raises... 3 working sets with the last being a drop set with 3 drops.
Lying Leg Curls... 1 working set with both legs. Then 4 unilateral working sets (2 for each leg). The first with partial reps and the 2nd with negative reps.
Barbell Stiff Leg Deadlifts... 1 working set.
Horizontal Leg Press... 2 working sets (1 close/low stance and the next with medium/wide stance).
Squat machine... 1 working set.
Unilateral Leg Extensions... 1 working set with each leg.
Stretches.

Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc) with an extra 35g carbs added. I plan to change my intra shake when this runs out as I digest other products better. I will probably go with Axe & Sledge's Demo day and rotate EAA products.

Post workout I had a large meal consisting of 300g lean beef mince (63g protein and 15g fat), 1 tin of organic heinz baked beans (54g carbs, 20g protein) and 1 pack of basmati rice (90g carbs).

[maxmuscle1]

Pretty intense workout Elvia! Drop sets are a killer. I like your program.

Maxhttps://uploads.tapatalk-cdn.com/20191205/76984c1f5fd603f02352f544605ddf3f.jpgw milk! Lol

[cherrybombfitnes]

But I am not using mast to get huge. 200mg mast wouldn't do much for getting me huge. I don't think 600mg would do much either. It's to compliment my cycle and help with potential side effects. It works great for me and I have used it many times in the past. I don't think it is like saying I am gonna use 200mg test to get huge because I posted clearly I am on 500mg test, 300mg deca and 200mg mast. Now if I just posted I am using 200mg mast I would agree with you. Notwithstanding 200mg test could get you huge. I tell everyone so many underplay drugs. Drugs are everything in bodybuilding. No one who has used them steadily for years would look anything like they do without them. However I find when growing as long as you have elevated hormones (test) you should be gtg. Obviously higher doses and some deca, npp, eq etc etc will help matters. But the main driver in getting huge is food. 200mg test would have my levels elevated. Fact is I could probably half my doses now and still grow fine. That's because I will be upping my calories and training hard no matter what. Now a higher dose could/should help me look a bit better as a grow. Moreover, if I use high test I would look and feel worst. Trust me I would be on 1.5g test instead of 500mg if it made me look and feel much better but I feel crap on higher dosed cycles.

Masteron isn’t anabolic in any way other than augmenting the power of other hormones. Free test and other compounds that are affected by SHBG are really why mast is such a benefit.


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[Elvia1023]

I haven't been able to get on the computer recently so have a lot to update. Things are great but I did have a few days of inconsistency. I have been falling sleep randomly and sleeping past my alarm due to the hgh so it's been annoying. They are dosed higher per vial but I was just counting it as 10iu so was taking more than I wanted. Probably just over 6iu per day than 4iu. I also started getting headaches which I never get (hgh). So I have adjusted things so at most I am taking 4iu per day now.

The other day I fell asleep for 5 hours in the evening and woke up and Flex wanted to go out. I figured go to McDonalds so I got 4 double cheeseburgers which is about 2000 calories. I also had a bowl of granola at 1500 cals a few hours afterwards so literally 3500 calories in the 3 hours before bed. It's an easy way to get my cals for the day but definitely not ideal so won't be doing it regularly. Well I may do the 4 burgers again next week but no more than once per week https://brotherhood.is/image/gif;base64,R0lGODlhAQABAIAAAAAAAP/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7

Then yesterday things were good (meals) but I forgot we were going for a meal with my gf's parents. We got steak and shrimp and you have your own grill so cook the steak yourself. It's unlimited in supply so I went to town. I reckon I had about 800g steak (very lean) which is a massive amount. I also had shrimp (about 7 pieces), fries, salad and some bread. Afterwards we went out and I had a few drinks. I never drink alcohol now (just on holidays) so it's very rare but I only had about 4 drinks and 2 shots and came home very early. Anyway today I am back on plan and pretty much ate chicken and rice 4 times today. I have also had a fruit smoothie with synthepure. Plus about 4 EAA's drinks throughout the day as well. I literally have them for the taste and do 1 scoop in 1 litre of water so an easy way to get my fluids in. I eat beef most of the time but every few weeks rotate chicken in. Although I am enjoying chicken right now so will do both for my meals for the next few weeks.

Moving forward just keeping things basic and having my meat and rice (or pasta) meals as much as I can. I have been having more synthepure shakes which only make me feel better due to the fruit. Yesterday I had 1 post workout consisting of 50g protein from synthepure, 3 gala apples, 1 kiwi, mixed berries, oats and water. That's pretty much it plus my daily granola bowl which is always about 1500 calories. I am growing well and looked super full postworkout but couldn't get any pics. I had some pics taken 4 days ago but never posted so will include one of them in my next post.

Most importantly I have progressed in weights/reps all through my training when compared to the start of my log. I am getting stronger every week so will simply carry on doing the same. My last 3 workouts...

PUSH
Warm up with db's.
Incline Bench DB Lateral Raises... 1 working set.
Machine Unilateral Lateral Raises... 2 working sets for each arm (1 loading and 1 drop off).
Incline DB Bench Press... 1 working set.
Machine Chest Press... 2 working sets (1 loading and 1 drop off).
Machines Flyes... 1 working set and 1 static hold set.
Tri-cep Pushdown (using assisted dip/pull up machine)... 2 working sets (different grips).
Standing EZ Bar Overhead Extensions... 1 working set with 25kg per side.
Tri-cep Dips... 1 working set.
15 min on Spin Bike.
Stretches.

PULL
Warm Up (rope face pulls).
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB High Rows... 2 working sets with different grips.
Standing Cable Pullovers... 1 working set.
Lat Pulldowns... 1 working set.
Unilateral Machine Rows... 1 working set with each arm.
Low Pulley Cable Rows... 1 working set.
Barbell Shrugs... 1 working set (50kg per side).
Lower Back Extensions supersetted with Machine Ab Crunches... 2 working sets.
Hammer Curls... 1 working drop set (30kg db's dropped down to 20kg).
Machine Curls... 1 working drop set with 2 drops.
Stretches.

LEGS
Seated Calf Raises... 3 working sets.
Standing Calf Raises... 1 working set.
Machine Tibialis Raises... 2 working sets.
Unilateral Seated Leg Curls... 2 working sets with each leg including negative reps.
Unilateral Lying Leg Curls... 2 working sets with each leg including partial reps.
Good Mornings (ham focused)... 3 sets with just a bar.
Vertical Leg Press... 2 working sets (1 loading and 1 drop off).
Squat Machine... 2 working sets (1 loading and 1 drop off).
Unilateral Leg Extensions... 1 working set for each leg (full weight rack).
Stretches.

[Elvia1023]

Pretty intense workout Elvia! Drop sets are a killer. I like your program.

Maxhttps://uploads.tapatalk-cdn.com/20191205/76984c1f5fd603f02352f544605ddf3f.jpgw milk! Lol


Thanks. In this growth cycle I am not doing too many drop sets and mainly sticking to straight sets. Although I have been adding them in more recently. I also like doing negative reps on some of my unilateral movements. I also do partials on leg curls quite a lot as well. Drop sets appeared much more in my training about 6 months ago. My last pull day I was late and the gym was closing soon so my bi-cep work at the end was done in a few mins. I basically done 2 drop sets because they are such an effective way to destroy a muscle fast.

I am not sure if it's in the US but I like Jordan's granola and their country crisp as well. I have about 300g in each bowl. Here is a link...

Country Crisp Chunky Nuts | Cereals | Jordans (https://jordanscereals.co.uk/products/country-crisp-chunky-nuts)

[Elvia1023]

A quick updated pic. This was taken after legs about 4 days ago. My mate was in the gym so I got it done. But it's not great so I will get a better one (pumped up) taken soon...

https://i.postimg.cc/rsx7vr7y/77390653-10162822773945360-529437156834279424-n.jpg (https://postimages.org/)

[Primemuscle]

A quick updated pic. This was taken after legs about 4 days ago. My mate was in the gym so I got it done. But it's not great so I will get a better one (pumped up) taken soon...

https://i.postimg.cc/rsx7vr7y/77390653-10162822773945360-529437156834279424-n.jpg (https://postimages.org/)

Still looking solid without a pump bro. Keep up the good work


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[Elvia1023]

Things are good but the hgh fatigue is definitely a bigger issue for me now. It's effecting my diet as well which makes it pointless running in many ways. I fell asleep at 7pm last night for example so my sleeping is all over the place. I will grind on though as I want to see if my body can adapt over time at this dose (4iu per day). If it doesn't I will just stop the hgh. I need to make sure my diet is consistent as it hasn't been and that is the most important element in all of this. I have been using bulk calorie meals to make up for things but it's not the ideal system especially for people sensitive to bloating. Although I don't bloat too bad with the burgers I have been having but will leave them out now.

I read a post the other day about eating non clean food to make up for lost calories is pointless. How junk will negatively effect digestion and overall results. I totally get the post (common sense) and agree with most of it but there are always exceptions. There is so much to this but food choices and timing can be important factors. As is the definition of "clean food" to begin with. A lot of guys eat just chicken and rice all day and it's clean but I wouldn't call it healthy (far from nutritious). Now clean food will always make up most of my diet but I will use giant bowls of granola to create a surplus in which I can grow. It's not ideal but as long as I watch my condition I see no harm in doing so. I do 100% see the logic in the another approach though. Basically listening to your body and not force feeding and making things more gradual. But for me I want to get big and fast so foods can/should be pushed more if that is your main objective.

I have 2 meat and rice and 2 meat and pasta meals set out for tomorrow. On top of those will be 1 or 2 synthepure fruit smoothies (oats, pineapple, kiwi, berries and water). My intra shake and some eaa shakes through the day. Plus my pre bed granola bowl. A very simple but highly effective approach for me. I just need to make sure I am consistent with it. I have also been having at least 1 avocado and a handful of mixed nuts (or just walnuts) each day as well. I also snack on (add to meals) medjool dates, clementines and other fruits as well. I actually just had about 300g of coconut and quinoa granola with coconut milk (just over 1500 calories). Gonna have another avocado and some walnuts with a protein shake before I go to bed as well.

I have stopped novolin-r for a few days then I will start lantus at 30iu per day and go from there. I may even just start it tomorrow. I was only dosing novolin-r once most days as I was getting so tired from the hgh I was concerned about falling asleep later in the day. I did in fact fall asleep one day after dosing insulin but luckily my gf woke me up. The lantus will suit me much better in this current environment as it's much more forgiving (long and steady active life) so as long as I keep the dose sensible I won't have any issues even if I randomly fall asleep for a few hours.

Today was push day. I usually start with shoulders but changed the order around. Preworkout I had chicken, basmati rice and 2 clementines. Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc). My preworkout was 1 scoop of Chao's Crew's Stim Head with 1 scoop of Alpha Lion's Komodo pump. I also had 1 serving of Controlled Labs Green Might (creatine). Post workout I had chicken, basmati rice and 4 medjool dates.

Abs for 10 mins (crunches, twists and hanging knee raises).
Warm Up (upper body).
Incline Smith Press... 1 working and 1 drop off set with 3.5pps and 2pps.
Machine Flyes... 1 working set and 1 static hold set.
Machine Press... 1 working set.
Standing DB Lateral Raises... 2 working sets (1 with straight arms with 16kg db's and 1 with bent arms with 30kg db's).
Machine Lateral Raises... 1 working set with the full weight rack.
Machine Shoulder Press... 1 working set with the full weight rack.
Close Grip Bench Press... 1 working set with 2.5pps.
Standing EZ Bar Overhead Extensions... 1 working set with 30kg per side.
Tri-cep Pushdowns... 1 working drop set with the 50kg (full weight rack) then 25kg.
Stretches.
15 mins cardio on the Cross Trainer (rotating 1 min on tiptoes and 1 min standard).

I should note I had an off day yesterday. Today after eating my post workout meal I also took Flex on a 90 min walk. Tomorrow will be pull day and I am looking forward to it. My traps feel much better now.

[JohnMcc]

Things are good but the hgh fatigue is definitely a bigger issue for me now. It's effecting my diet as well which makes it pointless running in many ways. I fell asleep at 7pm last night for example so my sleeping is all over the place. I will grind on though as I want to see if my body can adapt over time at this dose (4iu per day). If it doesn't I will just stop the hgh. I need to make sure my diet is consistent as it hasn't been and that is the most important element in all of this. I have been using bulk calorie meals to make up for things but it's not the ideal system especially for people sensitive to bloating. Although I don't bloat too bad with the burgers I have been having but will leave them out now.

I read a post the other day about eating non clean food to make up for lost calories is pointless. How junk will negatively effect digestion and overall results. I totally get the post (common sense) and agree with most of it but there are always exceptions. There is so much to this but food choices and timing can be important factors. As is the definition of "clean food" to begin with. A lot of guys eat just chicken and rice all day and it's clean but I wouldn't call it healthy (far from nutritious). Now clean food will always make up most of my diet but I will use giant bowls of granola to create a surplus in which I can grow. It's not ideal but as long as I watch my condition I see no harm in doing so. I do 100% see the logic in the another approach though. Basically listening to your body and not force feeding and making things more gradual. But for me I want to get big and fast so foods can/should be pushed more if that is your main objective.

I have 2 meat and rice and 2 meat and pasta meals set out for tomorrow. On top of those will be 1 or 2 synthepure fruit smoothies (oats, pineapple, kiwi, berries and water). My intra shake and some eaa shakes through the day. Plus my pre bed granola bowl. A very simple but highly effective approach for me. I just need to make sure I am consistent with it. I have also been having at least 1 avocado and a handful of mixed nuts (or just walnuts) each day as well. I also snack on (add to meals) medjool dates, clementines and other fruits as well. I actually just had about 300g of coconut and quinoa granola with coconut milk (just over 1500 calories). Gonna have another avocado and some walnuts with a protein shake before I go to bed as well.

I have stopped novolin-r for a few days then I will start lantus at 30iu per day and go from there. I may even just start it tomorrow. I was only dosing novolin-r once most days as I was getting so tired from the hgh I was concerned about falling asleep later in the day. I did in fact fall asleep one day after dosing insulin but luckily my gf woke me up. The lantus will suit me much better in this current environment as it's much more forgiving (long and steady active life) so as long as I keep the dose sensible I won't have any issues even if I randomly fall asleep for a few hours.

Today was push day. I usually start with shoulders but changed the order around. Preworkout I had chicken, basmati rice and 2 clementines. Intra was 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc). My preworkout was 1 scoop of Chao's Crew's Stim Head with 1 scoop of Alpha Lion's Komodo pump. I also had 1 serving of Controlled Labs Green Might (creatine). Post workout I had chicken, basmati rice and 4 medjool dates.

Abs for 10 mins (crunches, twists and hanging knee raises).
Warm Up (upper body).
Incline Smith Press... 1 working and 1 drop off set with 3.5pps and 2pps.
Machine Flyes... 1 working set and 1 static hold set.
Machine Press... 1 working set.
Standing DB Lateral Raises... 2 working sets (1 with straight arms with 16kg db's and 1 with bent arms with 30kg db's).
Machine Lateral Raises... 1 working set with the full weight rack.
Machine Shoulder Press... 1 working set with the full weight rack.
Close Grip Bench Press... 1 working set with 2.5pps.
Standing EZ Bar Overhead Extensions... 1 working set with 30kg per side.
Tri-cep Pushdowns... 1 working drop set with the 50kg (full weight rack) then 25kg.
Stretches.
15 mins cardio on the Cross Trainer (rotating 1 min on tiptoes and 1 min standard).

I should note I had an off day yesterday. Today after eating my post workout meal I also took Flex on a 90 min walk. Tomorrow will be pull day and I am looking forward to it. My traps feel much better now.

I can definitely see where you are coming from speaking on force feeding and poor food choices. On my log I'm force feeding to get the calories in but something fail to get it my veggies because I'm so bloated from potatoes or whole grains cereals. When you feel disgustingly full it's not fun to force in more food for the sake getting in micronutrient dense foods. It makes you really respect what the pros have to go through day in and day out to build those amazing physiques.

[Elvia1023]

I can definitely see where you are coming from speaking on force feeding and poor food choices. On my log I'm force feeding to get the calories in but something fail to get it my veggies because I'm so bloated from potatoes or whole grains cereals. When you feel disgustingly full it's not fun to force in more food for the sake getting in micronutrient dense foods. It makes you really respect what the pros have to go through day in and day out to build those amazing physiques.

Very true. Although a big misconception is all the pro's are forcefeeding ridiculous amounts of food to get huge. I have seen so many interviews over the years and of course some of them are but many aren't. Now to get huge you will 100% have to progressively eat over years. But for many guys they need a surprisingly small amount and they simply can put on muscle much easier than most. Others are taking in 8000+ calories per day. Although even some of the biggest pro's around (300+ lbs) are only at about 5000 max calories when growing. I just watched a podcast with Luke Sandow and he is at that many in his current offseason and has a cheat meal everyday. So whilst it's a lot of food and would require effort it's nothing crazy. Some do need to actively forcefeed but I personally don't like to. I suffer from distention issues as it is so forcefeeding meals would not be a good approach for me. If I ever feel full and distended I won't eat until I have digested the last meal more. Others do ok just forcefeeding all day long but I am definitely not one of them and I wouldn't recommend it to anyone.

You make an interesting point about vegetables. I think there needs to be balance in regards to macro/micronutrients. I know many who for the sake of getting their macros in will basically eat next to no vegetables (or "healthy" foods). So they essentially live on meat and rice with very little micronutrients. Many are very basic in their approach for getting vegetables in and will literally just load up on things like broccoli but many have issues digesting it and it also takes up a lot of stomach volume. So food choices can come into things. I would always recommend a balance and to ensure someone is getting in plenty of micronutrients. I guess everyone just has to weigh up what is most important and figure out a balance for themselves. Fact is the basic bodybuilding foods (meat, rice, oats, egg whites etc) are the best for building muscle so I 100% understand (and agree) with you putting them first. Although I think everyone should also be consuming fruits, vegetables, seeds, nuts etc just to ensure they are getting in essential vitamins/minerals and optimize health as they grow.

[Elvia1023]

Today has been a good day. Even though I didn't dose hgh the day before I woke up with my hands tingling. My diet has been very basic today...

- 1 avocado, mixed nuts and a protein shake just as a quick breakfast before taking Flex out.
- Chicken, basmati rice and 1 clementine and 1 kiwi.
- Beef and pasta drizzled in walnut oil.
TRAIN (Intra was 6 scoops of Yamamoto Nutrition's Energan so 40g HBCD's, 15g EAA's, 8g l-citrulline etc).
- Chicken, basmati rice and 6 medjool dates.
- Synthepure, oats, pineapple, mixed berries and water.
- Beef and pasta drizzled in walnut oil.

My next/last meal will be Blueberry and Chia seeds Granola with coconut milk (1500+ calories).

I have also had 2 EAA shakes (both with my multi vitamin and greens powder) and will have another 1 (EAA only) in a minute.

Last night I ended up having 2 giant bowls of granola before bed so that's over 3000 calories https://brotherhood.is/image/gif;base64,R0lGODlhAQABAIAAAAAAAP/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 As a result I have been alittle distended today but fucking as full as possible. Looked twice the size after I trained. It was pull day and pretty much the same (minor change in sequence due to someone using machine) as my last session. Well bicep's were also different because my left distal bicep tendon issue has come back so I kept it to a giant set with lighter weight but maximum pump. Compared to my last session I also progressed in most lifts whether that be in weight, reps or improved form. Examples include the incline bench high row I only have 40kg db's max in this gym but with the form I use it's very hard so I made sure to be extra strict and still got 1 extra rep. The machine rows are very high reps which isn't ideal but I still use the machine because the connection is amazing. I got 22 reps with the full weight rack with my left arm and 21 with my right arm. When I train in my other gym I can use plates so go as high as I want to. Most of my other movements fall in the 10-15 range. Here is my exact routine...

PULL
Warm Up (rope face pulls).
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB High Rows... 2 working sets with different grips.
Standing Cable Pullovers... 1 working set.
Low Pulley Cable Rows... 1 working set.
Lat Pulldowns... 1 working set.
Unilateral Machine Rows... 1 working set with each arm.
Barbell Shrugs... 1 working set (50kg per side).
Lower Back Extensions supersetted with Machine Ab Crunches... 2 working sets.
Giant set for bi-ceps lasting approx 5 mins including standing db curls, rope curls, reverse cable curls, db concentration curls and db hammer curls.
Stretches.

[Elvia1023]

Today I added some different meals in just to keep things different. Today was an off day from the gym and I have ate...

- 1 avocado, mixed nuts, 1 passion fruit and a protein shake.
- Chicken satay, vegetables, jasmine rice.
- Chicken coconut curry with quinoa, chickpeas and jasmine rice.
- Beef mince, baked beans and basmati rice.
- Beef mince, baked beans and basmati rice.
- Blueberry granola with coconut milk (just about to eat http://www.anasci.org/vB/images/smilies/smile.gif)

Today I have also snacked having 2 clementines, 1 kiwi, about 200g blueberries and 6 medjool dates. Plus 2 EAA shakes with my controlled labs orange triad (multi-vitamin and greens powder). The beef mince meals were made with organic beef mince that was 12% fat. The beans were organic heinz baked beans. I used 200g beef mince and 1/2 tin of beans per meal. The rice accounted for approx 90g carbs per meal. Protein shakes are always about 50g protein. The granola is always about 300g so today that would equal 57g fat (13.5g saturated), 177g carbs (54g sugar), 30g protein and 21g fibre. That's 1383 calories not counting the coconut milk. I use about 500ml (half the carton) of coconut milk which is 100 calories so that's 1483 for today's cereal meal.

[Elvia1023]

Things are good and just carrying on as normal. I trained legs yesterday and it was a great workout. I dosed 10iu humulin-r pre workout with 20mg cialis and the pumps/fullness were ridiculous. I think for optimal results over time there needs to be a fixed structure in your routine so when you try to constantly get stronger it's easy to quantify your progress. Although I do train in different gyms so I don't do that from every workout but gradually over time. In all of my main movements I have gotten stronger since starting this log so that's good enough for me. I do have weight targets for all my main movements. At other times it's just about trying to workout as intensely as possible and make my working sets count. The fact my calories are gradually increasing is reason enough for me to carry on growing regardless if I get an extra rep every workout.

My working sets have been brutal recently. I wasn't that motivated before training legs but I tell myself before every main set to "fucking make it count". That is key for me. I still try to mentally engage the muscle (mind muscle connection) during all warm ups and I am always focused but occasionally I can be on auto pilot at times when working up the weight to get my mind/body ready for the heavy set. I tell myself if I don't make this set count coming to the gym was pointless and I put everything I have into it. I left out any squat or deadlift style movements but they will be back next leg day.

Warm Up (Spin Bike for 5 mins).
Leg Press Calf Presses... 6 working sets using 3 different weights and 2 different styles (straight leg and slightly bent knee).
Seated Unilateral Leg Curls... 2 working sets for each leg.
Glute Raises... 1 working set with static hold for each side.
Hip Abductors... 1 working set.
Hip Adductor... 1 working set.
Leg Press... 2 working sets (2 different stances).
Leg Extensions... 1 working drop set with static hold.
Stretches.

The leg extension set was 50 reps. It's strange to have a set number of reps for a working set. However the last few reps were partials so I had essentially failed. I done the full weight rack for 10 controlled reps, 2 pins down for another 10 reps, 2 pins down for another 10, etc. Then after I got to 50 reps I had 5 or so secs rest then done a static hold to failure.

Tonight was push day and another great one...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set.
Standing DB Lateral Raises... 2 working sets (straight arm with 30lb db's and bent arms with 70lb db's).
Machine Incline Chest Press... 1 working set.
Machine Flyes... 1 working set with static hold.
Flat Bench Press... 2 working sets (loading with 2.5pps and drop off with 1.5pps).
Tri-cep Pushdowns using Lat Pulldown... 1 working set with 60kg.
Machine Seated Overhead Tri-cep Extensions... 1 working set.
Floor EZ Bar Skull Crushers... 1 working set (with deadstops to finish) with 25kg per side.
Stretches.

I added in some flat bench but didn't want to push the weight too much and kept the reps higher with perfect form. The incline machine press was done on the heaviest pin loaded machine I have ever used. I have used it a few times recently and have tried to progress in reps each time. It's crazy the difference from machine to machine even with the same weight. I barely fit in the machine and it's really old and made by Paramount Fitness. I do the full weight rack but even getting it up in the first place is quite a struggle. I was hoping I could get 30kg per side on the floor skull crushers but 25kg felt really heavy so I left it at that. I knew when I warmed up with 20kg so started 25kg (instead of 30kg) knowing it was my final set.

Today I started with chicken and rice and 2 kiwi's. We were then out for lunch and we got fondue which filled me up so I didn't eat for another 5 hours. I was bloated so didn't want to force anything. My next meal was fairly light in the form of turkey breast, rice cakes and 2 clementines. I then trained with my usual intra shake. Post workout I had about 300g chicken and a massive plate of pasta. About 300g pasta so 210g carbs and I ate that easily. Now I am going to have some steak with the left over pasta from the box so about 200g (140g carbs). If I eat again pre bed it will probably be 1 avocado, mixed nuts and a protein shake. The fondue meal is basically loads of melted cheese with bread, deli meat and a salad with dressing. It's common with eating that much cheese but the fondue done me and my gf in and we both ended up sleeping for a few hours.


https://i.postimg.cc/593GsRG9/fondue.jpg (https://postimages.org/)

[Elvia1023]

I forgot to mention I drizzed all my pasta with extra virgin olive oil. Just a simple way to increase calories and get some good fats into my diet. Drizzling the oil onto foods is the optimal way of taking it in. Although there is a misconception with olive oil with many thinking you can't heat it as it will create toxins and lose all of it's goodness. Even though it's smoking point is relatively low it can safely be heated. It's even more resilent than many other oils even ones with much higher smoking points. Although heating it will degrade some of the antioxidants and vitamin e it contains so drizzle it on food.

I also recommend using a good brand because most are utter crap and in many cases a mixture of oils and not actually olive. I read one stat that 69% of products aren't olive and usually cheaper oils such as soybean or sunflower oil. Look for cloudy oils which smell and taste good (the words fragrant, bright and fruity come to mind). Extra virgin olive oil is great for your overall health. It should increase HDL, lower LDL, reduce inflammation, protect against heart disease, act as an anti-bacterial and it's good for your joint (arthritis). Here is the current brand I am using...

https://i.postimg.cc/HWvKGP0p/DSC-3973.jpg (https://postimages.org/)

[Elvia1023]

Someone on another forum asked about my macros and cardio so I went over everything I have ate today. However I also explained how I don't have set macros and just listen to my body. If I can eat more I will. If I am getting too bloated I leave it. I am eating 6 decent meals (started at 5) pretty much everyday though. Most have the similar calories (not through the day but day after day) as well. Nothing is exact with me though. It's working though as I have put on about 20 pounds in the last month and my abs are still showing so I am going to just push it more and more.

I think when guys (not all but many) over analzye things when trying to grow it usually just sets them back. Although there is some method to the madness http://www.anasci.org/vB/images/smilies/biggrin.gif It's been shown in studies at times if you are in a small surplus/deficit it's possible no weight is gained/lost. Obviously the bigger the surplus the larger probability fat will be put on. I haven't a clue what my maintenance calories are as everyday is different and there are so many variables. But I basically keep it simple and stick to the same sort of food everyday so I gauge things day to day and week to week. Some like to weigh everything and move up 100 calories at a time and are very scientific with things but I could never be like that. I am basically just eating as much as I can without gaining unnecessary fat and my calories have gradually increased (approximately) over time.

Look at today for example which I consider a great day of eating and if I carry on eating like this I know I will grow well for a set time then of course I will get to a point I need to increase things.

Synthepure, oats, pineapple, banana, mixed berries and water.
Beef, rice and Asian vegetables.
Intra... 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
Chicken and pasta.
Synthepure, oats, 2 apples, 2 kiwis, mixed berries and water.
Beef and pasta drizzled in extra virgin olive oil.
Chicken and pasta drizzled in walnut oil.

I do the same amounts of each ingredient pretty much every time and it all depends upon the packages/boxes I buy. I try to get 200g packs of meat and if I get large packs I usually divide them to approx 200g. However today just because they had 50% off on some packs of meat that were 270-320g I literally just kept it simple and had 1 pack per meal. If a pack is 350g or above I usually divide it into 2 meals but today even had the 320g pack of chicken in 1 meal. Synthepure is always about 50g protein. Rice is usually 80-90g packs. If I cook it from a box I do a lot more. Pasta is always approx 200g so 140g carbs. The smoothies are usually about 100g carbs in total. So using that you have 100 + 90 + 40 + 140 + 100 + 140 + 140 = 750g carbs. Although today I did drink a 900ml Innocent clementine/mandarin juice post workout which I never do (it's been months) but I simply felt like it so that is another 99g carbs so call it 100g and that's 850g carbs. I also had 1 small honey yoghurt and just remembering I put about 40g carbs from honey in my intra shake so we are are at about 910g carbs. Then if you count the orange I had and the medjool dates you can basically call it 1kg carbs so 4000 calories worth of carbs. That is a massive amount and I am usually at about 800g but as I stated I want to grow fast.

I also trained for 2 hours today and I took my dog on a 2 hour walk and 2 others for about 15 mins each. I also done 20 mins cardio in the gym as well. I usually do 15-20 mins cardio approx 4 times per week but take Flex out a few times everyday. Whilst I am here 50g, 60g, 70g, 50g, 60g, 60g so 350g protein plus about 30g eaa's on top of that. I will probably eat a meal before bed as well so today has been a high day http://www.anasci.org/vB/images/smilies/biggrin.gif

[Elvia1023]

I was going to go to the gym last night but my body was tired. I ended up laying on the sofa bed in my clothes and fell asleep and got up very early. I usually dose my AAS in the night but as I had fell asleep dosed them in the morning at 250mg test c, 150mg deca and 100mg mast. I have ran out of test c so going to replace it with an old test e. I am swopping over to sust and npp in Jan so will save the sust. I will do the same volume so 0.5ml twice weekly so now my test dose will be 600mg per week as the test e is 300mg/ml. Today I started lantus at 30iu and pre workout I dosed 2iu hgh. I will dose another 2iu hgh before bed. The other day I missed hgh for 1 1/2 days so tried 4iu pre bed and the cts was ridiculous. I also had a headache all day from the hgh (had it last time at a higher dose). The dreams I had were also crazy (which I love).

I dosed 2 scoops of Myoblox's Loco Cinco XO pre workout which always makes me feel great. It was pull day and it looked very similar to the last 2 pull workouts but I moved up to 5pps rows and added in more direct forearm work. My entire workout looked like...

Abs for 15 mins.
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB High Rows... 2 working sets with different grips.
Rope Rows (hybrid movement with the rope at the highest setting and me leaning forward but pulling down to the sides of my lower back)... 1 working set.
Machine Pulldowns... 1 working set.
Machine Rows... 2 working sets with 1 loading at 5pps and 1 back off with 3pps.
Barbell Shrugs... 2 working sets (1 from the front and 1 from the back).
Back Extensions... 1 working drop set with 20kg, 10kg and bodyweight.
Machine Lower Back Extensions... 1 working set.
Unilateral Cable Curls... 1 working set with each arm.
Preacher EZ Curls... 1 working set with 20kg per side.
Standing Reverse EZ Curls... 1 working set with 15kg per side (high reps).
DB Hammer Curls... 2 working sets... 1 loading with 30kg db's and one drop off with 22kg db's.
Barbell Forearms Twists... 1 working set.
Forearm DB Superset (pronated, hammer and supinated wrist curls then db twists)... 1 working set for each arm.
Incline Treadmill... 20 mins at 15% and 4-5km/h.
Stretches.

I felt my right trap go on my working set of barbell shrugs but it is fine. I done some self therapy leaning hard against one side of a plate loaded chest press (the part that holds the plates). It's a perfect shape so if you press your back against the tip and lean hard against it whilst rotating your arm it can get into the area very deep. Tomorrow will be legs and I am looking forward to it http://www.anasci.org/vB/images/smilies/eek.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif

[maxmuscle1]

Things are good and just carrying on as normal. I trained legs yesterday and it was a great workout. I dosed 10iu humulin-r pre workout with 20mg cialis and the pumps/fullness were ridiculous. I think for optimal results over time there needs to be a fixed structure in your routine so when you try to constantly get stronger it's easy to quantify your progress. Although I do train in different gyms so I don't do that from every workout but gradually over time. In all of my main movements I have gotten stronger since starting this log so that's good enough for me. I do have weight targets for all my main movements. At other times it's just about trying to workout as intensely as possible and make my working sets count. The fact my calories are gradually increasing is reason enough for me to carry on growing regardless if I get an extra rep every workout.

My working sets have been brutal recently. I wasn't that motivated before training legs but I tell myself before every main set to "fucking make it count". That is key for me. I still try to mentally engage the muscle (mind muscle connection) during all warm ups and I am always focused but occasionally I can be on auto pilot at times when working up the weight to get my mind/body ready for the heavy set. I tell myself if I don't make this set count coming to the gym was pointless and I put everything I have into it. I left out any squat or deadlift style movements but they will be back next leg day.

Warm Up (Spin Bike for 5 mins).
Leg Press Calf Presses... 6 working sets using 3 different weights and 2 different styles (straight leg and slightly bent knee).
Seated Unilateral Leg Curls... 2 working sets for each leg.
Glute Raises... 1 working set with static hold for each side.
Hip Abductors... 1 working set.
Hip Adductor... 1 working set.
Leg Press... 2 working sets (2 different stances).
Leg Extensions... 1 working drop set with static hold.
Stretches.

The leg extension set was 50 reps. It's strange to have a set number of reps for a working set. However the last few reps were partials so I had essentially failed. I done the full weight rack for 10 controlled reps, 2 pins down for another 10 reps, 2 pins down for another 10, etc. Then after I got to 50 reps I had 5 or so secs rest then done a static hold to failure.

Tonight was push day and another great one...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set.
Standing DB Lateral Raises... 2 working sets (straight arm with 30lb db's and bent arms with 70lb db's).
Machine Incline Chest Press... 1 working set.
Machine Flyes... 1 working set with static hold.
Flat Bench Press... 2 working sets (loading with 2.5pps and drop off with 1.5pps).
Tri-cep Pushdowns using Lat Pulldown... 1 working set with 60kg.
Machine Seated Overhead Tri-cep Extensions... 1 working set.
Floor EZ Bar Skull Crushers... 1 working set (with deadstops to finish) with 25kg per side.
Stretches.

I added in some flat bench but didn't want to push the weight too much and kept the reps higher with perfect form. The incline machine press was done on the heaviest pin loaded machine I have ever used. I have used it a few times recently and have tried to progress in reps each time. It's crazy the difference from machine to machine even with the same weight. I barely fit in the machine and it's really old and made by Paramount Fitness. I do the full weight rack but even getting it up in the first place is quite a struggle. I was hoping I could get 30kg per side on the floor skull crushers but 25kg felt really heavy so I left it at that. I knew when I warmed up with 20kg so started 25kg (instead of 30kg) knowing it was my final set.

Today I started with chicken and rice and 2 kiwi's. We were then out for lunch and we got fondue which filled me up so I didn't eat for another 5 hours. I was bloated so didn't want to force anything. My next meal was fairly light in the form of turkey breast, rice cakes and 2 clementines. I then trained with my usual intra shake. Post workout I had about 300g chicken and a massive plate of pasta. About 300g pasta so 210g carbs and I ate that easily. Now I am going to have some steak with the left over pasta from the box so about 200g (140g carbs). If I eat again pre bed it will probably be 1 avocado, mixed nuts and a protein shake. The fondue meal is basically loads of melted cheese with bread, deli meat and a salad with dressing. It's common with eating that much cheese but the fondue done me and my gf in and we both ended up sleeping for a few hours.


https://i.postimg.cc/593GsRG9/fondue.jpg (https://postimages.org/)

I kill for a good fondue!! Love it!!

Max

[Elvia1023]

I fell asleep again but it's worked out well. So yesterday was a rest day but today will be legs. I didn't take lantus yesterday but have just dosed 30iu with 2iu hgh. The hgh is being a problem but won't bore you on that :eek: I am going to train legs now so it should be brutal. Going to a gym with a decent plate loaded leg press so that will be one of my main movements today. Everything else will be the same as what I always do but no squat machine. I may add in a squat variation though. I will see how I feel but I also want to include some heavy (well moderate) stiff leg deadlifts.

Today my first meal was a synthepure fruit smoothie made with 50g synthepure, oats, 2 apples, 2 kiwi's, mixed berries and water. My preworkout meal was steak, basmati rice and green lentils. Intra will be the usual with some coconut sugar added. I haven't ordered any supps recently so have ran out of a few things including intra carbs and my actual intra will be gone in a few days as well. So when I was in the supermarket last I noticed some coconut sugar so will start using little bit of that. I will stock up soon on a new intra product and some health supps. I really like Axe and Sledge's Demo day so will likely get that and add EAA's to it.

I also ran out of pomegranate extract and gutright but will restart them again in the New Year. At the moment here are my current supps...

Supplement Needs CV Stack (HeartStack)... 2 servings per day
Supplement Needs Astrag-Flow (KidneyBPStack)... 2 servings per day
Controlled Labs Orange Triad + Greens... 2 servings per day.
Zein Ph ar ma Vitamin C... 2500mg AM/PM (5 grams per day).
Yamamoto Nutrition Krill Oil... 1.5g AM/PM (3 grams per day).
Synthetek's Synthergine... 2ml AM/PM (4ml per day).

Check out my new gym top :D


https://i.postimg.cc/3R6H1Zkg/flextop.jpg (https://postimages.org/)

[Elvia1023]

I am eating a lot and getting plenty of sleep so my recovery from my hard workouts has been good. However, yesterday I destroyed my legs so today they are really sore. I also changed up my diet yesterday but still had 6 meals but some were smaller as I wanted to give my digestive system a little break. I also didn't feel like eating much meat so swopped some meat meals for cottage cheese with fruit. It worked out well because I woke up with a much flatter stomach and today I have ate a lot but looked much better for it. It's also nice to just change up food sources from time to time as I get bored of eating chicken and beef. In the past I have gone long periods with eating next to no meat but for optimal gains I need to have it in there so having a 1-2 day break every few weeks works out for me.

I don't really load up the leg press like I used to it but still lift heavy but make each rep as hard as possible. My working sets were with 8pps then 6pps. I worked up slowly to 8pps and done 1 working set with my feet wide so I could get as much rom as possible. I control every part of the rep and bring it as low as possible then pause then lift it up slowly. So 8pps on the technogym leg press is plenty and I pushed it hard. I then waited approx 1 min before doing a 2nd working set with the same weight but using a more quad focused stance with my feet very low and closer together. For that working set the rom is smaller but still fully controlled and brutal. I have very long legs so on the limited rom sets I can keep the safety on and I touch the bottom lightly before pushing up. It enables me to push it that extra bit as I don't have to worry about failing so basically go until I can't move it anymore and the safety is in place. I then lowered to 6pps and done the same so 1 working set with a wide stance and deep rom and another 1 min rest before a 2nd working set with the same weight but a lower and closer stance.

It's also interesting how fear and simply not performing a movement frequently for years can really minimize your strength in that movement. I tried some stiff leg deadlifts and told myself just work up to as much as possible. I see guys on IG lifting silly amounts of weight in this movement and I know if I never injured my back I would be doing the same now. The movement felt decent but I still lift with a massive sense of fear thinking I am going to injure my back and rightfully so (I am playing with fire). I worked up to 40kg pps (4 x 10kg plates) and I didn't feel safe going any higher. That set felt really heavy though and I did go to failure. Today when I bent down to put Flex's lead on my back nearly went so again it's playing with fire but now I am fine. I won't do the movement next leg day and will see how I am for the following one and if I feel ok will repeat it. I ended my workout with a crazy leg extension drop set. I done the set then a static hold set and was lying on the floor shaking and some guy ran over thinking I had injured myself. It's a great feeling though and the pump was ridiculous and my legs are very slowly improving. My full workout looked like...

Warm Up
Leg Press Calf Presses... 4 working sets using 2 different weights and 2 different styles (straight leg and slightly bent knee).
Calf Extensions... 2 unilateral working sets for each leg then 1 working set for both legs.
Seated Leg Curls... 2 unilateral working sets for each leg then 1 working set for both legs.
Barbell Stiff Leg Deadlifts... 1 working set.
Hip Abductor... 1 working set.
Hip Adductor... 1 working set.
Leg Press... 4 working sets (2 with middle/wide stance and 2 with low and close stance).
Leg Extensions... 2 working sets (drop set and static hold set).
I tried some pistol squats but could barely even walk so just repped out 1 set of bodyweight squats).
Stretches.

[Elvia1023]

As I just posted walking has been a struggle today but it was push day and that's exactly what I done. Really good day with plenty of rest and plenty of food. I felt as full as a house post workout because the pump was crazy. That's because I added 20mg cialis preworkout and I also dosed 2 scoops of Myoblox's Loco Cinco XO pre workout. No lantus but I did dose 10iu humulin-r and 2iu hgh pre workout as well. I added some weight to my flat Smith press which felt good...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set with the full weight rack (including partials).
Incline Bench Lateral Raises (strict form)... 1 working set with 14kg db's.
Machine Shoulder Press... 1 working set with the full weight rack.
Machine Pec Deck... 2 working sets (1 loading and 1 static hold set).
Smith Bench Press... 1 working set of 6 reps with 4pps.
Machine Chest Press... 1 working set with the full weight rack (4 sec negatives).
Tri-cep Pushdowns... 1 working set with the full weight rack (50kg).
Lying DB Tri-cep Extensions... 1 working set for each arm using a 22kg db (with negative reps).
Tri-cep Dips... 1 working set.
Stretches.
No cardio in the gym but when I got home I took Flex out for a 1 hour walk (always a decent pace).

Today I have ate...

Chocolate and Nut Granola with fresh raspberries, blueberries and coconut milk (approx 2100 calories).
Synthepure, oats, 2 apples, 2 kiwis, mixed berries and water.
Beef Mince, long grain rice and 2 clementines.
INTRA- 500ml Grape Juice (90g carbs) with water and 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
Synthepure, oats, pineapple, 1 kiwi, mixed berries and water.
Chicken Breast (300g) with 200g (140g carbs) pasta.
Chicken Breast (300g) with 200g (140g carbs) pasta.

As I have ran out of intra carbs I bought some coconut sugar but I also decided to get some grape juice. I also have grape flavoured eaa's so I can combine the two. The grape juice tastes amazing and is 18g sugar per 100ml so I used 500ml (90g sugar) with water and my intra product. It will do until I order more HBCD's etc. My synthepure fruit smoothies have also been about 120-150g carbs today. I had 2 x 300g packs of chicken breast and cooked both and decided to eat the 300g (half the pan) for each meal which is much more (75g protein) than my usual 200g (50g protein). The granola I had first thing and I went back to bed for a few hours after eating it. I was planning to have chicken and pasta post workout but Flex was barking at me to go out so I decided to have a synthepure smoothie as it's fast and easy to get down. I took him out for 1 hour so was hungry by the time I got back and had chicken. I am at 6 meals today but will have something before bed. I may have cottage cheese but it will probably be 1 avocado, mixed nuts and a protein shake.

[Riggs]

Need you to pm me or check your inbox for a pm from me...thx man.


As I just posted walking has been a struggle today but it was push day and that's exactly what I done. Really good day with plenty of rest and plenty of food. I felt as full as a house post workout because the pump was crazy. That's because I added 20mg cialis preworkout and I also dosed 2 scoops of Myoblox's Loco Cinco XO pre workout. No lantus but I did dose 10iu humulin-r and 2iu hgh pre workout as well. I added some weight to my flat Smith press which felt good...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set with the full weight rack (including partials).
Incline Bench Lateral Raises (strict form)... 1 working set with 14kg db's.
Machine Shoulder Press... 1 working set with the full weight rack.
Machine Pec Deck... 2 working sets (1 loading and 1 static hold set).
Smith Bench Press... 1 working set of 6 reps with 4pps.
Machine Chest Press... 1 working set with the full weight rack (4 sec negatives).
Tri-cep Pushdowns... 1 working set with the full weight rack (50kg).
Lying DB Tri-cep Extensions... 1 working set for each arm using a 22kg db (with negative reps).
Tri-cep Dips... 1 working set.
Stretches.
No cardio in the gym but when I got home I took Flex out for a 1 hour walk (always a decent pace).

Today I have ate...

Chocolate and Nut Granola with fresh raspberries, blueberries and coconut milk (approx 2100 calories).
Synthepure, oats, 2 apples, 2 kiwis, mixed berries and water.
Beef Mince, long grain rice and 2 clementines.
INTRA- 500ml Grape Juice (90g carbs) with water and 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
Synthepure, oats, pineapple, 1 kiwi, mixed berries and water.
Chicken Breast (300g) with 200g (140g carbs) pasta.
Chicken Breast (300g) with 200g (140g carbs) pasta.

As I have ran out of intra carbs I bought some coconut sugar but I also decided to get some grape juice. I also have grape flavoured eaa's so I can combine the two. The grape juice tastes amazing and is 18g sugar per 100ml so I used 500ml (90g sugar) with water and my intra product. It will do until I order more HBCD's etc. My synthepure fruit smoothies have also been about 120-150g carbs today. I had 2 x 300g packs of chicken breast and cooked both and decided to eat the 300g (half the pan) for each meal which is much more (75g protein) than my usual 200g (50g protein). The granola I had first thing and I went back to bed for a few hours after eating it. I was planning to have chicken and pasta post workout but Flex was barking at me to go out so I decided to have a synthepure smoothie as it's fast and easy to get down. I took him out for 1 hour so was hungry by the time I got back and had chicken. I am at 6 meals today but will have something before bed. I may have cottage cheese but it will probably be 1 avocado, mixed nuts and a protein shake.

[maxmuscle1]

As I just posted walking has been a struggle today but it was push day and that's exactly what I done. Really good day with plenty of rest and plenty of food. I felt as full as a house post workout because the pump was crazy. That's because I added 20mg cialis preworkout and I also dosed 2 scoops of Myoblox's Loco Cinco XO pre workout. No lantus but I did dose 10iu humulin-r and 2iu hgh pre workout as well. I added some weight to my flat Smith press which felt good...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set with the full weight rack (including partials).
Incline Bench Lateral Raises (strict form)... 1 working set with 14kg db's.
Machine Shoulder Press... 1 working set with the full weight rack.
Machine Pec Deck... 2 working sets (1 loading and 1 static hold set).
Smith Bench Press... 1 working set of 6 reps with 4pps.
Machine Chest Press... 1 working set with the full weight rack (4 sec negatives).
Tri-cep Pushdowns... 1 working set with the full weight rack (50kg).
Lying DB Tri-cep Extensions... 1 working set for each arm using a 22kg db (with negative reps).
Tri-cep Dips... 1 working set.
Stretches.
No cardio in the gym but when I got home I took Flex out for a 1 hour walk (always a decent pace).

Today I have ate...

Chocolate and Nut Granola with fresh raspberries, blueberries and coconut milk (approx 2100 calories).
Synthepure, oats, 2 apples, 2 kiwis, mixed berries and water.
Beef Mince, long grain rice and 2 clementines.
INTRA- 500ml Grape Juice (90g carbs) with water and 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
Synthepure, oats, pineapple, 1 kiwi, mixed berries and water.
Chicken Breast (300g) with 200g (140g carbs) pasta.
Chicken Breast (300g) with 200g (140g carbs) pasta.

As I have ran out of intra carbs I bought some coconut sugar but I also decided to get some grape juice. I also have grape flavoured eaa's so I can combine the two. The grape juice tastes amazing and is 18g sugar per 100ml so I used 500ml (90g sugar) with water and my intra product. It will do until I order more HBCD's etc. My synthepure fruit smoothies have also been about 120-150g carbs today. I had 2 x 300g packs of chicken breast and cooked both and decided to eat the 300g (half the pan) for each meal which is much more (75g protein) than my usual 200g (50g protein). The granola I had first thing and I went back to bed for a few hours after eating it. I was planning to have chicken and pasta post workout but Flex was barking at me to go out so I decided to have a synthepure smoothie as it's fast and easy to get down. I took him out for 1 hour so was hungry by the time I got back and had chicken. I am at 6 meals today but will have something before bed. I may have cottage cheese but it will probably be 1 avocado, mixed nuts and a protein shake.

I like this: INTRA- 500ml Grape Juice (90g carbs) with water and 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).

Max

[Elvia1023]

I like this: INTRA- 500ml Grape Juice (90g carbs) with water and 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).

Max

Yes it was good. I just done it as I am out of carb powders. The grape juice tastes amazing though. I also have some grape flavoured aminos I can add to it. I am nearly out of the Energan product and I liked it but I think I will swop over. I really like Axe & Sledge's Demo Day carb powder so may get that again. Then I will just add various EAA's powders so I can rotate flavours everyday. The way the Energan is dosed you can't really do more than 40g carbs (6 scoops). Well you could but it would be super expensive if you did plus the citrulline content would be too high. I get 8g from that and in most of my preworkouts I get about 6-8g so that is 14-16g already without upping the dose. So I have to add carbs to it anyway especially when dosing humulin-r preworkout like I have been. If you ever see it though I do recommend it as it's loaded with useful ingredients.

[maxmuscle1]

Yes it was good. I just done it as I am out of carb powders. The grape juice tastes amazing though. I also have some grape flavoured aminos I can add to it. I am nearly out of the Energan product and I liked it but I think I will swop over. I really like Axe & Sledge's Demo Day carb powder so may get that again. Then I will just add various EAA's powders so I can rotate flavours everyday. The way the Energan is dosed you can't really do more than 40g carbs (6 scoops). Well you could but it would be super expensive if you did plus the citrulline content would be too high. I get 8g from that and in most of my preworkouts I get about 6-8g so that is 14-16g already without upping the dose. So I have to add carbs to it anyway especially when dosing humulin-r preworkout like I have been. If you ever see it though I do recommend it as it's loaded with useful ingredients.

Definitely going to try this. I definitely think I’m going to pump outta my skin!!

Max

[Elvia1023]

I need to keep this short as I fly to the UK soon. I trained Pull before and it was more of the same. I went up to 5pps on the machine rows and maxed out all other machines. As I am flying I didn't want to risk my lower back or traps (still a bit tight) too much so I kept direct lower back to back extensions only. For barbell shrugs I also kept the weight to 2pps but done higher reps. I basically still pushed things to the max but didn't push my luck with those movements.

In the UK I will be training as hard as possible. I have so many great gyms at my disposal with new equipment so I will take advantage of it. My diet will be relaxed and will include some restaurants and takeaways. Basically massive meals full of protein. At home it will be meat and rice and vegetables and the odd bowl of cereal so not much different. I will definitely go to an all you can eat Chinese buffet though and trust me I will get my money's worth :D

I am away for nearly 2 weeks so I will inject now and just leave it until I get back. When I get back I will swop over to sust and npp with the 200mg mast e. As I just moved over to test e 300 at 600mg and the sust is 300mg/ml I will simply just rotate over to the same dose of that. The NPP I will do 1ml eod so 350mg per week. The mast e will stay the same throughout. Although I plan to up the others after a few weeks to about 750mg sust (1.25ml twice weekly) and 525mg NPP (1.5ml eod). I also have some tbol on the way and will start that at some point in the New Year. For the tbol I am thinking 20/40/40/60/60. Not sure if I will be carrying on with hgh but slin will be in there but in similar doses to what I have been using recently. Now I have some LR3 I will be adding in though at some point. For the LR3 I am thinking a high dose and combined with some massive carb meals. It's defnitely time to go up a gear. I am ridiculously hairy now so I will get that sorted and get some updated pics done one day in the UK. Have a great Christmas everyone.

[Elvia1023]

Definitely going to try this. I definitely think I’m going to pump outta my skin!!

Max

For that 8g citrulline and 20mg cialis is a crazy combo. Then others may add slin and an oral to the equation and the pumps get silly :D

[maxmuscle1]

For that 8g citrulline and 20mg cialis is a crazy combo. Then others may add slin and an oral to the equation and the pumps get silly :D

Merry Christmas Elvia!

Max

[Elvia1023]

I'm back http://www.anasci.org/vB/images/smilies/biggrin.gif

My time in the UK was great. Although I was tired all the time and was going to bed earlier and earlier. All I done was eat chocolate/cereal, sleep and watch tv. Incidentally the Witcher series 1 is great (different but great). Don't fuck with Cat's on Netflix is an amazing documentary and I recommend it to everyone. JJ you won't like some of things they very briefly show in it.

I ended up having 1 week off the gym but then I done 3 full body workouts in 4 or 5 days. Plus these were crazy workouts. One was well over 3 hours long and full of heavy sets. I recall going for 4pps shoulder press and getting 1 rep so I wasn't just taking it easy for 3 hours like most think when someone trains that long. Far from ideal but I felt and looked better after those training sessions so not exactly a bad thing (not needed or sustainable though).

Stayed in over Christmas but went out on NYE and regret it as I got in at 11am and it messed me up for a few days. Ever since I just wanted to be healthy. It's great to be back on track now. I am mainly eating fruit, yoghurt, cottage cheese, nuts, eggs etc. However I have started introducing meat back into my diet and will increase meals over the next few weeks.

I am back to my Push, Pull and Legs routine and trained 5 days in a row but had today off. Training is brutal and I am feeling better and better. I even done some barbell rows last night and my lower back is fine. It's a shame it's the lower back I have bad issues with because all those big back movements are what really get me fired up. Although one of the movements I have been doing (safely as well) are behind the back barbell shrugs and I am trying to get stronger through the weeks with no signs of lower back issues from them.

I injected 1ml test before I left then just over 2 weeks later I injected another 1ml test. I pick up my new items tomorrow and will start straightaway. I haven't been consistent but now that will change. My diet is on track again and increasing nicely. Regardless of the last few weeks I am up in weight and whilst things aren't perfect I know I am at a great position to build from now. I will start lower but my doses will increase over the weeks and look something like...

525-600mg Sust
350-575mg NPP
Tbol at 40-60mg

I plan to add IGF-1 LR3 at a very high dose in the near future. I will dose that once daily with a weightgain shake afterwards. Probably gonna go with Carnivor Mass but will decide later. Slin it's gonna be lantus rotated with humalog at sensible doses. I have stopped HGH as I can't deal with the fatigue for now. I want to get back in routine and following a great plan and hgh just goes against that massively so it's out for now.

Syntherol will be added in now and I will start with my arms. More on that later but gonna start with 1ml per spot in both bi-cep heads and 2 tri-cep heads and do that eod for now. I have some fun things planned with the bottles I have so things should get interesting.

From now on food is 2-3 meat meals per day with rice or pasta. 1-2 synthepure shakes usually with apples, kiwis, mixed berries, oats and water. 1 granola meal with coconut milk. One cottage cheese meal with fruit. I have just started adding extra virgin olive oil or walnut oil to all meat and shake meals to boost my calories without anymore food volume. I plan to keep food volume as low as possible some lot's of calorie dense food. Well I eat plenty of rice and pasta but that's fine but I keep all meals fairly sensible now. Over time this will be adjusted and will be more basic meaning mainly meat and rice meals with some weightgain/smoothie meals. One other change I plan to make is increasing my intra carbs as I know I will benefit from using more and it's an easy way of upping them without it effecting my appetite.

I am eager to start growing now!!

[Elvia1023]

Merry Christmas Elvia!

Max

Thanks. I hope you had a great Christmas and New Year. It's good to be back and it's full steam ahead :)

[maxmuscle1]

Thanks. I hope you had a great Christmas and New Year. It's good to be back and it's full steam ahead :)

Sounds like you got your plan down pat! [emoji108][emoji123][emoji123]

Max

[Elvia1023]

Totally forgot I will also be using the same 200mg mast e per week I have been recently as well. I will see how I feel but it's more than enough for what I need. If I feel like upping things (test and npp) it's a possibility but I doubt it. I am looking forward to starting tbol plus the lr3 later on as well. The syntherol is going to blow me up too. All in all things should start getting interesting now.

I also never mentioned that approx 7 years ago I started getting panic attacks and general anxiety. I am not an anxious person in most ways so it was frustrating. Anyway my doctor put me on 10mg citalopram (celexa) which is an SSRI. It worked and has been great for me. I don't like the idea of having to rely upon a pill and needing to take it at the same time everyday but if something helps (is needed) then fine. I have still had a few random panic attacks even when using it over the years but I know it definitely helps. Even though they are more gradual drugs they can work quickly as well and have helped me out on a few occasions. Obviously certain AAS can trigger anxiety in me and I have to be careful with any surge in hormones but it's mainly trenbolone and boldenone I have to be extremely careful with (I don't even use the later now). One time they tried 20mg on me and it wiped me out so I went back down to 10mg where I stayed. As I have suffered from fatigue over the years and I know what double the dose does to me I figured it may be worth trying to come off it. Anyway my point being about 4 days ago I decided to come off it. So far so good and I will monitor things. Just figured it's worth mentioning as I took it daily for years and others may be using something similar (anxiety is very common in bodybuilders).

I had to tell myself not to train today as I needed the break. Now I am back in routine I will have more off days as they are definitely needed when pushing it in the gym. It's time to feed this body to grow. Weight is generally a stupid target to aim for but I am 242 now and I want to be 260 by the 1st Feb http://www.anasci.org/vB/images/smilies/smile.gif

[Elvia1023]

Mistake. 150mg eod would be 525mg NPP :)

[maxmuscle1]

Yeah, anxiety seems to affect quite a few people in the forum. Im glad to hear your doing well. Sounds like you have your goals set and I wish you the best. You definitely can get there for sure!! Good luck [emoji256] my friend

Max

[Elvia1023]

Yeah, anxiety seems to affect quite a few people in the forum. Im glad to hear your doing well. Sounds like you have your goals set and I wish you the best. You definitely can get there for sure!! Good luck [emoji256] my friend

Max

Thank you. I am good I just have to be careful when adding in hormones. Obviously the anxiety is there anyway but the hormones are a catalyst to it. I honestly think taking 20mg aromasin pre bed that night is what threw me off. I have add issues with aromasin and hcg in the past. HCG makes me feel anxious everytime I take it especially at 1000iu and over. Most aas are fine and even make me feel better I just have to be careful with certain ones and dosing too high too soon. Tren is an extreme example of that as if I start at 10mg and up approx 1mg each day using slin pins by the time I am on 50mg per day I usually feel great (like a machine in the gym). However if I just start with 100mg (eod) I have had a panic attack the next day. I take lower doses these days anyway but it's also the reason I am a bit careful when I start certain aas. Although I have always thought moving up gradually in dose is the most effective way of doing things especially during longer cycles. I haven't taken my ssri since the panic attack and so far so good but let's see how I am in 1 week. I always appreciate your support and posts.

[Elvia1023]

Ok things are lift off :D I had 3 days off but I just trained legs. I was nervous beforehand because I know how horrible it will be. Although the good thing about keeping most movements to minimal working sets is you don't have to fully engage until those sets. I am concentrating throughout but I can go through the motions until I get to the working sets. Then I just tell myself this set is the reason I am at the gym and if I fail early it was pointless even coming so make it count. I wasn't feeling today that much at the start but ended up having an amazing workout. I wish I could have got my working sets filmed because they were brutal. Although I never bring my phone to the gym as I prefer to just get on with things. These days I would say 50% of the people in my gym are looking at their phones half the time they are in there. I had to laugh when I saw some woman on the leg extension reading a book as she was training. Not in her breaks which would be bad enough but during her actual set if you can call it that.

I started my new cycle today as well. I usually take things pre bed but took them pre workout to start. As I have posted I have to be careful with certain aas and starting too high but today I just dosed everything together. Moving forward I have decided my weekly doses will be over 8 days so I basically just inj npp eod and the sust and mast e I add every 4 days that way I can dose everything together. I will stick to my planned amount but I started a bit higher and done 1ml sust (300mg), 1ml npp (100mg) and 0.5ml mast e (100mg). I also dosed 40mg tbol about 90 mins pre workout. I was going to start at 20mg but thought fuck it just do 40mg and see how that is for a few weeks then move up to 60mg over time. In the past I wouldn't give that a 2nd thought but as posted these days I am more cautious with how I dose things. Although I did also dose 1 aromasin tab (20mg) and 1 nolva tab (20mg) to start off but I will change the aromasin to 1/2 tab (10mg) eod and probably keep nolva the same so 20mg eod.

Leg Press Calf Presses... 2 unilateral working sets for each calf then 2 working sets with both legs.
Calf Extensions... 1 working set for each calf thern 1 working set with both.
Seated Unilateral Leg Curls... 2 working sets for each leg.
Stiff Leg Barbell Deadlifts... 1 working set (well not to complete failure).
Lower back Extensions focusing on Hamstrings... 1 working set.
Hip Abductors... 1 working set.
Hip Adductors... 1 working set.
TG Leg Press... 4 working sets. 8pps for 2 sets then 6pps for 2 sets (wide/low and full rom then closer/low and partial rom for both).
Leg Extension... 1 working drop set.
Stretches.

Many of the gyms I go to have guards on the machines so you can't add weight to the racks. Although today I was able to put some small 10kg db's on top of the rack for the hip ab/adductors. It still wasn't heavy enough but I just do high reps with a large rom. Many I see doing that movement have no flexibility and literally move the weight a few inches. My lower back felt fragile with the SLD's so I kept it to 50kg per side with good form/control and higher reps. The leg press feels good but is a bit awkward so I have to be careful making sure I rack it properly. With the closer stance and partial rom I can keep the safeties on so go that extra few % and just torture myself. Lot's of stretches today to make sure my lower back was gtg.

I just ordered a tub of Excelsior preworkout which cost loads but it's the best ever so I can use it for future leg sessions. Next to be added with be syntherol and lantus :)

[Elvia1023]

Someone on another forum asked me apart from monitoring fasted blood glucose is there anything else I do to assess my insulin usage and if/when I need to stop. I figured I would include my reply on here as well as I mentioned my plan for tomorrow.

"There are many things to look out for in regards to insulin resistance but pretty much all of them (hungry after meals, thirsty, tired, frequent urination etc) could occur from various other things bb's take/do. The only real way to fully know is to test your fasting blood glucose. I simply just monitor the way I look (bf%), plus the way I respond to carbs and insulin itself. I also have constant breaks from it as well. Although my diet will be high carb/calorie most of the time. During this run because I will push things a bit more in regards to insulin dose and carb amount during short parts of my breaks from insulin I will also be doing low carbs.

There are many supplements that can help and I am taking some for other things so it's a bonus for me if they (magnesium and citrus bergamot for prime example) increase insulin sensitivity. I have used metformin in the past for that purpose but after extensive research I don't think it's as effective as many on here believe it to be. Although let's not open that can of worms as the last thing we need on here is another metformin thread :o:D Overall I think if someone is having breaks, doing cardio, not taking mega doses and not getting fat they should be fine.

Speaking of insulin I took Flex on a long walk before and decided to get 3 double cheese burgers when out :D I will still be eating decent amounts of fat on insulin days but I would never eat 3 double cheese burgers on a day I took lantus. So in my head I thought why not as I won't be able to eat these after I start. I will probably dose 30iu lantus 2moro morning and go from there. My plan for the next few weeks is lantus daily with a lot of meat (beef and chicken), rice (basmati and jasmine), pasta, oils (macadamia, coconut and olive), fruit (avocado, grapes, apples, kiwis, blueberries, blackberries, raspberries, bananas, blood oranges and pineapple) and some powders thrown in."

[Elvia1023]

Today I felt a bit out of it and my energy levels were very low. It's no coincidence that I started my blast doses yesterday. The DO MS from training legs was also very bad. My legs were really sore a few hours postworkout so I knew I would be bad today. When in routine I never get bad DO MS even after brutal training. A little bit of soreness is fine but if you can barely move it's definitely not a good thing. Although it's common if you have had a break and hit it really hard. That's why I am like I am today. I could barely move when I woke up and I struggle to sit up/down. Although I really wanted to train (push) today but I left it until late before I did. As it was push day the use of my legs weren't that important and most movements were seated or lying down. Although it's amazing what some movement and 2 scoops of preworkout can do to you http://www.anasci.org/vB/images/smilies/biggrin.gif I feel great now and I pushed it hard in the gym with no issues.

Most of my training recently has been straight sets. Although I have started adding in a few more intensity techniques. It's a good way to increase the overall load without adding too much volume. I am 2 days into the 40mg tbol and I can already feel a difference. I am enjoying the gym so in a good place now so hopefully I can remain on this path and I will be gtg.

Warm Up
Seated DB Lateral Raises... 1 working set (40lb db's).
Standing DB Partial Lateral Raises... 1 working set (80lb db's).
Smith behind the neck Shoulder Press... 2 working sets (1 loading with 2.5pps and 1 drop off with 2pps).
Machine Lateral Raises... 1 working set.
Incline (slight) DB Presses... 1 working drop set (110lb db's dropped to 55lb db's). I had to get double the reps with the 55's and rest pause if needed.
Flat Bench Cable Flyes... 1 working set.
Flat Bench Press... 1 working set (with deadstop reps) with 50kg and chains on each side.
Unilateral Tri-cep Extensions... 1 working set with each arm.
Machine Overhead Tri-cep Extensions... 1 working set.
Tri-cep Dips... 1 working drop set with chains then bodyweight.
Abs for 10-15 mins (ab roller sit ups, machine twists, knee raises, decline sit ups/twists and seated crunches).
Stretches.

I had planned to do cardio but I was destroyed so I left it. Although I did walk up from the gym which takes 20 mins so I guess that can count :D

Today I have ate...

6 whole eggs with 2 pieces of toast (with butter) and 1 blood orange.
Cottage cheese (400g so approx 18g fat, 11g carbs and 50g protein), blueberries, raspberries, grapes and lemon juice.
Chicken (about 60g protein), pasta (about 150g carbs) drizzled in walnut oil.
INTRA was just 1.5 scoops of EAA's and some (maybe 30g) coconut sugar (I get my new supps very soon).
POST WORKOUT 10iu Humalog.
Beef mince (300g so about 60g protein and 15g fat) and pasta with tomatoe ketchup (approx 150g carbs).
Beef mince (300g so about 60g protein and 15g fat) and pasta drizzled in olive oil (approx 150g carbs).
Whey isolate with sweet potatoe powder and a banana.
Chicken with avocado salad.

Tomorrow will be PULL day and I look forward to it. It will include some heavy rows, pulldowns, inverted rows and behind the back barbell shrugs. Have a good day everyone.

[Elvia1023]

Last night I decided to train but I have had today off as I need it before another leg workout. Things are moving along very nicely now. I am feeling good and I definitely needed the day off. I was going to do abs and cardio but just left it in the end. I am a bit fed up of beef mince and chicken so I bought loads of steak today. That will be had with mainly rice as I have had a lot of pasta recently so I feel like a change there as well. I will be adding in more vegetables as well. I did have a footlong steak and cheese subway with 2 cookies last night. The rest of my meals were the usual stuff (meat and pasta). Although last night I had 2 protein and sweet potatoe shakes before bed as I didn't feel like eating. I added a banana to the 1st shake and avocado to the last one.

Last nights PULL workout was all about rowing and felt great. I randomly added in some calf work at the start of training as well. Since starting my aas (tbol) the change in pump is noticable. The pump is painful at times as the burn is so intense. Last night I felt so full and felt like I was growing after each set. I purposely left out any direct lower back and ab work. I also ended with some cardio which was brutal but felt good.

Warm Up.
Seated Calf Raises... 1 working set.
Incline Bench Rear Delt Raises... 1 working set.
Reverse Pec Deck... 1 working set.
Incline Bench DB Rows... 2 working sets (pulling high and med-high).
Unilateral Machine Rows... 1 working set with 4pps for each arm (elbows tucked in).
Inverted Rows... 2 working sets (pulling med-high and medium).
Unilateral Seated Cable Rows... 1 working set for each arm (elbows tucked in).
Smith behind the back Shrugs... 1 working set with 3pps.
Unilateral Standing Bi-cep Cable Curls... 2 working sets for each arm.
Barbell Spider Curls... 1 working set.
Unilateral Machine Curls... 1 working set for each arm (each with 5 assisted reps).
Stretches.
Rowing machine for 15 mins (pretty much all out the entire time).

Tomorrow will be leg day and I am not looking forward to it :D

[Elvia1023]

Dinner tonight was standard but I added in some tomatoe and basil sauce.

Barilla Wholegrain Penne and Farfelle.
15% Organic Beef Mince.
Tomatoe and Basil Sauce.
Red Onion.
Mushrooms (white button).
Red Pepper.
Cluster Tomatoes.
Spinach.
Paprika, Pepper and Aromat.
Walnut Oil (drizzled the pasta with it).

I had 2 plates of this so plenty of calories to grow...

https://i.postimg.cc/bdXtcS9T/IMG-20200116-005950-332.jpg (https://postimages.org/)

[Elvia1023]

I had 2 days off then trained legs today. I kept nearly everything to straight sets but ended with one drop set. My legs have been sore all week from my last session which is very rare. Today was just as brutal but I am sure the DO MS won't be too bad now. Over the last few months at times I was finding it harder to get motivated for legs. Recently I have such a simple way to get myself motivated. Sounds obvious but I simply visualize my legs getting bigger. I think about them being thicker all over and that thought alone gets me motivated. I don't really do it for any other bodyparts. Although I do also add an extra 1/4 scoop of pre workout for legs which doesn't hurt either :) To be honest I may have overdone the preworkout today. I felt great but my breathing was negatively effected. I haven't weighed myself yet but that could be another factor as I can tell I have put on weight over the last week. Some of my working sets were brutal and my breathing didn't come back to normal until pretty much after I had stopped training. I done 2 working sets for leg press and was still breathing heavily after a few mins rest. As a result I will be careful with how much preworkout I use from now on. The pumps I am getting are also ridiculous so the AAS is working very well. After training I was in pain trying to stretch and I had to have long breaks between stretches because the pump was still painful.

Warm Up (5 mins on cross trainer).
Leg Press Calf Presses... about 4 working sets (using different techniques).
Calf Extensions... 1 working set for each leg separately then 1 working set with both legs.
Seated Unilateral Leg Curls... 2 working sets for both legs.
Stiff Leg DB Deadlifts (knees slightly bent)... 1 working set.
Unilateral Stiff Leg DB Deadlifts (straight legs)... 1 working set for each leg.
Hip Adductors... 1 working set.
Leg Press... 2 working sets (feet mod/wide and mod/closer).
Leg Extensions... 1 working drop set.
Pistol Squats... 0 working sets. I couldn't do 1 rep because my legs were destroyed so I just done 1 set of bodyweight squats until I dropped.
Stretches.

Postworkout I had 15iu Humalog and I drank a full serving (4 scoops) of Optimum Nutrition's gold standard gainer. I got that today and 1 serving consists of 760 calories (112g carbs, 55g protein and 10g fat). I used a normal shaker so had it in halves so 2 scoops with 700ml water and 3 medjool dates. Then about 20 mins later I had another 2 scoops with 700ml water and a banana. Then a little later I had a sirloin steak and basmati rice with a blood orange. My next meal will be beef mince, basmati rice and a variety of vegetables (peppers, mushrooms, onions, tomatoes and courgette).

I have been having peanut butter recently (got a 1kg tub) and I can always tell the difference. I have to be careful with adding too many fats into my diet and I can get carried away with crunchy peanut butter. So that will be controlled so I don't become a fat mess :o I have also had some sweets (Haribo and maom) as well so the same for those too. Everything else is spot on and I am on a good path so I just have to stick to it.

I plan to take tbol daily but forgot on my days off so will make sure that doesn't happen again. I will also keep everything else the same just to let my body adapt. I have some acne on my face/head which is annoying but not uncommon when I first start blasting doses. So for the next few weeks everything will be kept the same and that is 600mg sust, 350mg npp and 200mg mast e every 8 days. After a few weeks I will up the npp to 575mg. Tbol is 40mg daily and that will be increased to 60mg in approx 2 weeks.

Tomorrow is push day and I am already fired up. I generally do the same basic movements but also rotate some different ones in/out. I always have strength progression in mind just not workout after workout and it's more a gradual process for me. The main reason for that is I train at different gyms. The gym I am training at tomorrow has a crap Smith machine (uneven) so I won't be using that. I also have issues everytime I load up the TG shoulder press (weird angle for me). So it will be seated barbell shoulder press a long with 2 lateral raise movements (db's and machine). Chest will be TG chest press, machine flyes and another pressing movement. Tri-ceps will probably be overhead ez bar extensions and some unilateral pushdowns and maybe some skull crushers.

[maxmuscle1]

Nice log Elvia. Looking good so far. Upping the tbol sounds like it will be a lot better too.

Max

[Elvia1023]

I try to keep food volume somewhat controlled for the entire day. Although some of my pasta meals can get out of hand. I just had a sirloin steak with a bowl of pasta. I had to use a giant salad bowl to fit all the pasta in. That was my postworkout meal after taking 15iu humalog. I am just using the slin post workout and basically load up on food afterwards. I was planning to have a weightgain shake after injecting but felt like whole foods. Although I will add in a weight gain shake pre bed now. I try to minimize bloat (one of the reasons I control food volume) but pre bed I don't mind and I always want to go to bed pretty much bloated and full of food. I am sleeping well so going a decent amount of time without food and so I like to load up pre bed because I definitely need a lot of food to grow.

Recently I ordered my favourite preworkout but I wanted to get everything else I needed from the 1 website. The website isn't the best but I managed to get 3 tubs of HBCD's (Redcon1) on a decent sale. They only had 1 EAA brand and the ingrediednt profile is good but last time I tried watermelon and it didn't taste that good. So I took a chance and ordered the 2 other flavours. I tried rainbow sherbet flavour today and it is great so I am made up with that. The EAA's are Man Sport's ISO-EAA's and I will pair them with the Redcon1 Cluster Bomb for my new intra. Long story but I will have the hbcd's on Monday so I will add that in then. As a result I may start using a little humalog preworkout but no more than 6iu as I don't like to take high doses before training.

I also picked up the prohormone Nano Drol (Methylstenbolone Nanoparticles) which is going to be really strong. No real need for it but I figured just try it as an experiment and the reviews are great. Although I will have to wait sometime before adding it in. I will run tbol for a few weeks and have a break then add in the Nano Drol.

Tonight was PUSH day and I had a great workout. The pumps were mindblowing. I knew I loved tbol beforehand but this cycle is going so well even after such a short time. It's definitely my fav oral with anavar. Obviously I have put water on but I still look fairly dry and I know I am growing well. I still haven't weighed myself but I will as I am curious where I am at. Tonight I trained in my 24 hour gym as I left it until very late so I had access to various equipment. I still done what I listed above just changed the TG chest press to DB Presses as this gym doesn't have any technogym equipment. I should note the db's in this gym are massive (handles are extremely thick as well) so it makes lifting heavy very hard.

Warm Up (various movements using a wooden stick).
Standing DB Lateral Raises... 1 working set.
Machine Lateral Raises... 1 working set with full weight rack.
Seated Barbell Shoulder Press... 2 working sets (loading with 2pps and drop off with 1.5pps).
Incline Bench DB Front Raise... 1 working set.
DB Press (slight incline)... 1 working set with 53kg db's.
Standing Cable Flyes... 1 working set.
Machine Press... 1 working set.
Machine Overhead Tri-cep Extensions... 1 working set.
EZ Bar Skull Crushers... 1 working set with 30kg per side.
Unilateral Tri-cep Pushdowns... 1 working set for each arm.
Stretches.

Postworkout- 15iu humalog then 200g sirloin steak and 300g wholewheat pasta with tomatoe ketchup. I use ketchup obviously for taste but also due to it being made up of sugar so it hits faster which I need after dosing humalog. Not too long after I had 500g Quark with 1 scoops of EAA's mixed in plus grapes, blueberries and lemon juice. Next will probably be chicken, rice and vegetables. Not long after will be 1 serving of weightgainer which is 760 calories (112g carbs, 55g protein and 10g fat). Tomorrow I will see how I feel but it could just be cardio and abs but if I train properly it will be PULL day. I will also get some updated pics done sometime next week. Have a good Sunday everyone.

[Elvia1023]

I have had 2 takeaways over the last 2 nights. Both from the same place and both not too bad. One time I got 2 meals and had them about 3 hours apart. They were mixed meat, pitta bread, salad, hummus, fries (very small) and a small dessert of rice pudding. The next meal that night was lamb with rice. Then the night after I got the same mixed meat meal and shared it with my gf. That night I also added a feta cheese salad and another small dessert of rice pudding, rose water and pistachio/almond shavings. Although it wasn't excessive just having the new food sources caused massive bloating. I still am bloated but it will go down over the next day or so. All my other meals have pretty much been steak and rice with vegetables.

I have trained 2 days in a row. I fell asleep at 9pm the other night for 3 hours when I was supposed to go the gym. I didn't have anything on the next day and couldn't sleep so thought fuck it and ended up training after 2am. By the time I had showered and walked home it was 5am. I still had an amazing workout. Everything was like most days but I did decide to use a higher rep range (15+) for a few (shrugs and bi-ceps) movements. It was PULL day and looked like...

Warm Up.
Incline Bench DB Rear Delt Flyes... 1 working set.
Reverse Pec Deck... 1 working set.
Incline Bench DB Row... 2 working sets (1 pulling high and the next pulling medium height).
Unilateral Seated Cable Row... 2 working sets (1 loading and 1 drop off) for each side (pulling low with elbows tucked in).
Unilateral Cable Pulldowns... 1 working set for each side.
Standing Cable Straight Arm Pulldowns... 1 working set.
Barbell Shrugs... 2 working sets (1 pulling from the front and the other from the back).
Romanian Barbell Deadlifts... 2 hard sets (neither to complete failure).
Standing Bi-cep Cable Curls... 1 working set for each arm.
Incline Bench DB Spider Curls... 2 working sets (normal and hammer) for each arm.
Machine Bi-cep Curls... 1 working set including assisted reps for each arm.
DB Forearm Twists... 1 working set for each arm.
Hanging Knee Raises... 1 working set.
Stretches.

Tonight was legs and a basic but brutal session. I added in a mixture of lower and higher rep ranges. No lower back loading due to the Romanian deadlifts last night. Both my hamstring movements were curls and included unilateral and standard reps. For the standard reps I used a higher rep range for both. For the unilateral sets I used a lower rep range.

Warm Up.
Seated Calf Raises... 3 working sets with 2 being supersetted with the below movement).
Standing Calf Raises...3 working sets with 2 being supersetted with the above movement).
Seated Leg Curls... 1 working set with both legs and 1 unilateral working set for each leg (including assisted reps).
Lying Leg Curls... 1 working set with both legs and 1 unilateral working set for each leg (including assisted reps).
Vertical Leg Press... 2 working sets (1 loading and 1 drop off).
Hack Squat... 2 working sets (1 loading and 1 drop off). The drop off set being rest paused until I reached 25 reps.
Hanging Knee Raises supersetted with Sled Pushes... 5 working sets for both.
Stretches.

My first 2 meals were steak and rice with a spoon of peanut butter. My preworkout meal was beef meatballs with pasta and a tomatoe sauce. My intra was 20g EAA's and 50g HBCD's. Postworkout I had 15iu humalog and immediately starting drinking a weightgain shake consisting of 760 calories (112g carbs, 55g protein and 10g fat) plus a banana on the side. I have just had a bowl of cottage cheese, blackberries, blueberries, kiwi and lemon juice. Soon I will eat a sirloin steak with basmati rice and some vegetables (peppers, mushrooms and onions). Before bed I will have another weightshake shake with an avocado. I have also snacked on a few miniature babybel light cheeses today. Babybel are tiny and each one is 51 cals, 3g fat and 6g protein but contain 10% RDA of calcium.

[JohnMcc]

GET SOME Elvia!

[Elvia1023]

Things are good but one area I have to improve is my sleep. Over the last 2 weeks my sleep has been all over the place so I will make an effort to try and get a solid 8 hours each night. Sleep is usually never an issue for me but over the last 2 weeks it's been interrupted and I have napped which I don't usually do. As a result my recovery has been negatively effected. I have added in some extra rest days in recent weeks but they haven't helped much. When training like this recovery is vital so I know it needs to be improved. My legs have pretty much felt sore for 2 weeks now :o:D All is good though. I have my new sleep supp which should help matters as well. I have always responded great to ZMA products in regards to improved sleep and overall recovery. I added it in as I figured some of the ingredients would help with stress/anxiety as I am off my SSRI. It's called Brain Gains and is a non sedative sleep aid containing zma, ashwagandha (ksm-66), lions mane, bacopa extract, phosphatidylserine and l-theanine.

One thing that won't help my sleep is my new preworkout Imperial Labs Excelsior :o:D I had to reorder it as it's the best preworkout I have ever taken. I will take it before training legs which should be tomorrow. I will see how I feel as I have trained the last 2 days.

PUSH
Warm Up.
Abs for 15 mins (bosu ball sit ups, hanging knee raises, db side bends and machine crunches).
Standing DB Lateral Raises... 2 working sets (1 loading and 1 drop off).
Machine Lateral Raises... 1 working set (with partials).
Smith Shoulder Press... 2 working sets (1 loading with 3pps and 1 drop off with 2pps).
Barbell Chest Press... 1 working set.
Machine Flyes... 1 working set with static hold.
Machine Chest Press... 1 working set.
Tri-cep Pushdowns... 1 working set.
Unilateral Lying DB Tri-cep Extensions... 1 working set with assisted reps for each arm.
Tri-cep Dips... 1 working set.
Stretches.
Spin Bike for 10 mins.

PULL
Warm Up.
Incline Bench DB Rear Delt Raises... 1 working set.
Machine Rear Delt Flyes... 1 working set.
Incline Bench DB Row... 2 working sets (1 pulling high and the next pulling medium height).
Pull Ups supersetted with Assisted Pull Ups... 1 working set.
Standing Cable Straight Arm Pulldowns... 1 working set.
Unilateral Seated Cable Row... 2 working sets (1 loading and 1 drop off) for each side (pulling low with elbows tucked in).
Barbell Shrugs... 2 working sets (1 pulling from the front and the other from the back).
Machine Lower Back Extensions... 2 working sets (1 loading and 1 drop off).
Unilateral Cable Bi-cep Curls (pulling from low)... 1 working set for each arm.
DB Hammer Curls... 1 working set.
Seated Concentration Curls... 1 working set for each arm both ending with deadstop reps.
Unilateral Cable Bi-cep Curls (pulling from high)... 1 working set for each arm both with assisted reps.
Stretches.

Recently my shoulders have been a bit sore so I have been using higher rep ranges for my working sets. Although when loaded up on preworkout it's hard not to think fuck it and load the bar up for 6-10 reps :o Moving forward I will monitor things and deload if needed. I have been doing the same for all arms movements as well. No major issues (distal bi-cep tendon issue lingers) but I figured to prevent injuries I am best not pushing the weight for lower reps. I find arms respond better to higher reps anyway. For the above bi-cep routine I done 4 movements but they were pretty fast paced and most were 15 reps or over.

My diet today has been basic but effective. I was/am sat at the computer post workout and couldn't be bothered cooking so I have just had 2 shakes.

Steak, basmati rice, 1 avocado.
Steak, long grain rice, 2 spoons of peanut butter.
Steak, bastmai rice, 1 avocado.
20 McChicken Nuggets :o:D
Intra 25g EAA's and 50g HBCD's.
15iu humalog.
4 scoops of ON's Gold Standard Gainer (112g carbs, 55g protein and 10g fat) and 1 blood orange.
Synthepure, 2 apples, 1 kiwi, mixed berries, oats and water.
Steak, long grain rice all drizzled in macadamia nut oil.

All my steaks are about 200g. My rice meals are 80-90g carbs. Incase you wondered 20 McNuggets are 45g fat (5.8g sat fat), 61g carbs (1.9g sugar), 53g protein and surprisngly only 1.7g salt. That's 863 cals and not as bad as you would think. My diet tomorrow will be similar but with less fat and more fruit and definitely no McDonalds :o:D

[Elvia1023]

I am quite impulsive so I just dropped tbol and added in my new prohormone tonight. The tbol was great at 40mg so I will take this new oral then have a break and add the tbol back in afterwards at 40mg for a few days then up to 60mg for no more than 2-3 weeks. I go away in March and wanted to try the new one before I do so figured run it now so I have time to have a short break before I travel. I was tempted to run both but my liver wouldn't have been happy :o

The new one is called Nano-Drol and per daily serving (1ml) it contains 15mg Methylstenbolone Nanoparticles (m-sten). It recommends 0.5ml-1.5ml daily but the standard dose is 0.5ml twice daily and as I only have 1 bottle I plan to do that dose so the bottle lasts me 30 days. If I need more I will up to 1.5ml per day and run it for a shorter duration. Although after taking 0.5ml preworkout tonight I don't think that will be needed. Crazy pumps and no bad side effects but I am only 1 dose in :)

[JohnMcc]

I am quite impulsive so I just dropped tbol and added in my new prohormone tonight. The tbol was great at 40mg so I will take this new oral then have a break and add the tbol back in afterwards at 40mg for a few days then up to 60mg for no more than 2-3 weeks. I go away in March and wanted to try the new one before I do so figured run it now so I have time to have a short break before I travel. I was tempted to run both but my liver wouldn't have been happy :o

The new one is called Nano-Drol and per daily serving (1ml) it contains 15mg Methylstenbolone Nanoparticles (m-sten). It recommends 0.5ml-1.5ml daily but the standard dose is 0.5ml twice daily and as I only have 1 bottle I plan to do that dose so the bottle lasts me 30 days. If I need more I will up to 1.5ml per day and run it for a shorter duration. Although after taking 0.5ml preworkout tonight I don't think that will be needed. Crazy pumps and no bad side effects but I am only 1 dose in :)

My first injectable cycle I kickstarted with 15mg oral Msten along side 350mg test E a week. I packed on like 20 or so pounds in a month, stuff was nuts.

[Elvia1023]

I trained legs tonight but was struggling to get motivated beforehand. My legs have improved a lot recently so I am getting good results but sometimes it's mentally hard for me because I know how much it's going to hurt. I was gonna train at 4pm and put it off then 7pm and 9pm and finally got to the gym at 11pm. Although the more I hesitate the harder I usually end up training and tonight was brutal. I took my fav preworkout Excelsior by Imperial Labs which also helped matters. It's the 1st time I have used it in ages. Long story short just extreme focus but I was relaxed at the same time. The gym was empty as in no one at all so I had complete freedom to do whatever I wanted. I have had some minor knee pain recently so I said to myself take my time and do plenty of warms up just to make sure everything was warmed up and prevent any future knee issues. I done something different for calves and still used decent weight but for much higher reps than usual. For each movement in the giant set I used intensity techniques. Examples being 3-5 sec pauses at the bottom, static holds at the bottom and top, partials and for the final exercise (bodyweight calf raises) some unilateral reps with stretches to finish.

Warm Up.
Giant set of Seated Calf Raises, Standing Calf Raises, Calf Presses, Machine Tibialis Raises and Bodyweight Calf Raises... 3 working sets.
Seated Leg Curls... 1 working set with both legs then 1 working set (with assisted reps) with each leg unilaterally.
Stiff Leg Barbell Deadlifts... 1 working set.
Horizontal Leg Press... 3 working sets with approx 1 min rest between each (low/wide, low/close then wide/medium).
Hack Squat... 1 working set for 25 reps (rest paused).
Unilateral Leg Extensions... 1 working set for both legs (each with a static hold to finish).

It looks very simple written down but I was in the gym a long time and it was brutal. I was going to end with sled pushes but I left it. I figured if I train tomorrow I would add in an abs and cardio day and do them then. My upper body needs more rest before I can hit it hard again.

When training I wiped my nose and there was a tiny amount of blood so I will monitor that. I only have had nose bleeds from oral aas before. So it will be because I just added in the m-sten. I have only dosed it at 0.5ml twice so far so it must be strong to do that. Dbol does the same to me so I will see how I am and adjust things if needed.

My new non sedative sleeping aid has been great so far. In the 2 nights I have taken it my sleep has been much deeper. No surprise as I always have good results with ZMA and it contains that and a few other very useful ingrédients.

Today has been another good day of eating. I swopped beef for chicken and added a different fat source to nearly every meal.

6 whole eggs and 3 pieces of buttered toast.
Chicken, basmati rice and an avocado.
Oats, whey isolate, banana and chia seeds.
Cottage Cheese, blueberries, raspberries, kiwi and lemon juice.
INTRA 25g EAA's and 75g HBCD's.
15iu Humalog
4 scoops of ON's Gold Standard Gainer (112g carbs, 55g protein and 10g fat) and 1 blood orange.
Chicken and jasmine rice drizzled with macadamia nut oil.
Chicken, jasmine rice and 2 spoons of peanut butter.

[JohnMcc]

I had nose bleeds while using Msten as well.

[Elvia1023]

I had nose bleeds while using Msten as well.

Thanks for posting. I have decided to drop it. The M-Sten results wise has been amazing and felt very strong. I noticed an overall strength increase straightaway. Now the side effects have been well whats more than amazing :o:D I have felt like complete crap the last 2 days. Dosed it today and had a nosebleed within 1 hour. Lower back pumps have been horrible as well. Not to mention my appetite started disappearing so it's been a struggle getting food down and I never want to force feed. Shame as I could tell the results would have been great if I stayed on for a few weeks.

[Elvia1023]

So much to update I don't know where to start. Well put it this way if I were coaching someone I would never recommend what I have been doing recently. By that I simply mean I jumped up in calories far too quickly. It should be done gradually for optimal results. I knew what would happen in regards to putting on unnecessary fat but I figured I will just lower things when that happens. In my head I just wanted to get as big as fast as possible which isn't the best way of thinking. I have to say I thought I could go longer than I have though but perhaps my metabolism isn't as high as I first thought. I thought I could ride the train longer but changes will need to be made.

I fasted one day for 12 hours and then had 2 sensible meals later in the day just to give my digestive system a break. Now I will be eating as I have in regards to 6-7 meals per day but just not overdoing the calories and controlling my portion sizes. I will also be adding in more vegetables for a variety of reasons. It's all good growing at an accelerated pace but if you add on 3 inches around your waist in the process it makes things pointless. All is good now and I just had to make a few adjustments.

Now more details on the nano drol :o 2 days in I was thinking this is great and very strong. A few more days in and it's pointless running it. I wanted to experiment with something new but it hasn't worked out. I was starting to feel like complete shit after 3 days on it and the back pumps were horrible. At times it felt like I had been punched repeatedly in both kidneys. I even had yesterday off because I felt so bad. Then today I dose it and within 1 hour have a nosebleed. I had the bleed whilst sat on the toilet in the gym preworkout which was awkward. My appetite is also down on it so it's pointless running it. I thought if I keep the dose low I would be fine. It's a shame as I can tell this stuff would mutate me in a few weeks and the strength gains were also great in a matter of days but I can't express just how shit I have felt on it over the last few days. So it will just be 600mg test, 525mg npp and 200mg mast e for now. I will have a short break and add the tbol back in for a few weeks. I was getting great results with tbol and very little side effects so I will use that at 40mg per day.

Tomorrow I am definitely starting syntherol in my arms. I delayed starting it but now I am ready and know how I will dose everything so hoping to make some big changes over the following month.

Training has been good and more of the same. I felt strong some days but kept most working sets in higher rep ranges. On push day I added in a pull movement as I felt like adding in some wide grip upright rows for side delts.

PUSH

Warm Up.
Seated DB Lateral Raises... 2 working sets (1 loading and one drop off).
Wide Grip Barbell Upright Rows... 1 working set with 30kg each side.
Machine Shoulder Press... 1 working set with the full weight rack.
Incline (36 degrees) DB Press... 1 working set with 54kg db's.
Incline Bench Cable Flyes... 1 working set (with partials).
Flat Bench Press... 1 working set with 50kg per side and chains (with deadstop reps).
Tri-cep Pushdowns... 1 working set.
Seated Overhead Tri-cep Extensions... 1 working set.
Tri-cep Dips... 1 working set.
Stretches.

PULL

Warm Up (face pulls etc).
Incline Bench DB Rear Delt Flyes... 1 working set.
Standing Cable Rear Delt Flyes... 1 working set.
Incline Bench DB Rows... 2 working sets (1 pulling high and 1 pulling medium height).
Lat Pulldowns... 1 working set.
Standing Cable Pullovers... 1 working set.
Unilateral Seated Cable Rows... 1 working drop set for each side (just 1 drop) pulling low with elbows tucked in.
Barbell Shrugs... 2 working sets (1 pulling from the front and 1 pulling from the back) with 50kg per side.
Lower Back Extensions... 2 working sets (1 loading and 1 drop off).
Barbell Bi-cep Curls... 1 working sets.
Barbell Reverse Curls... 1 working set.
Unilateral Standing Bi-cep Curl (pulling back from shoulder height)... 2 working sets for each arm with the last being just negative reps (using both arms to lift back and 1 arm to control the negative).
Stretches.

Tomorrow I am thinking just abs and cardio then the next day it will be legs. I got a 50% deal on beef mince with a short date so put them to good use...

Synthepure, 2 apples, 2 kiwis, mixed berries, oats and water.
Beef mince, variety of vegetables and basmati rice.
Beef mince, variety of vegetables and long grain rice.
INTRA 25g EAA's and 50g HBCD's.
Beef mince, variety of vegetables and basmati rice.
Beef mince, variety of vegetables and long grain rice.
2 protein yoghurts and 1 avocado and then I drank a protein shake in bed.

[Elvia1023]

I will get some pics as soon as I go to my main gym with my mate so he can take them. In one of my gyms they don't even let you wear a vest and I wouldn't even bother asking someone to take pics. My 24 hour gym is hardcore and I would ask anyone as I don't care but I have been training late and usually there is no one in the gym. I could just get some at home but I usually get them took in the gym so it's a good reference. After I finished training the other day I took a pic of my bench press set up and some of the db's they have. You can't tell in the pics but the heavier db's are all massive.

https://i.postimg.cc/FK7g21xH/DSC-4073.jpg (https://postimages.org/)picture upload site (https://postimages.org/)

https://i.postimg.cc/nznVX9wH/DSC-4068.jpg (https://postimages.org/)

[Elvia1023]

Firstly, I feel so much better after stopping the nano drol. It's a night and day difference. It was simply too toxic for me and whilst the results were great the side effects made it pointless to carry on with. As discussed previously I have also lowered calories recently and all the bloat has fell off. I knew I was having too many but nothing a few lower days couldn't fix. The last few days I have ate all the same foods just lowered the overall amount and it has made a big difference. Moving forward now I will gradually increase them but keep each meal controlled. By that I mean no more than approx 100g carbs per meal apart from when I have cereal. Even with the cereal I am keeping all bowls to 200g so approx 1000 calories. Carbs and fats have been decreased but protein will be increased. Today I have ate...

- 6 whole eggs, onions, tomatoes, blueberries and 3 pieces of toast.
- 200g plant protein cereal (dark chocolate and coconut) with coconut milk plus an extra 30g protein from synthepure.
- Chicken, basmati rice and vegetables.
- Cottage Cheese, strawberries, grapes, blueberries and lemon juice.
INTRA (25g EAA's and 50g HBCD's).
- Chicken, basmati rice and vegetables.
- Beef Mince, long grain rice and 1 avocado.

I wasn't planning to change training but I am going to modify/improve things. I have been doing push, pull and legs. However, even with the lower working sets for legs I find the session is simply too taxing. Even if I limit each part to 2 working sets it adds up especially when adding in things such as adductors/abductors and glute work so I have been missing them all out. I also find it mentally taxing and often don't look forward to training legs. I also personally respond better to more volume for legs and on top of that I was thinking it would be a great way to give my upper body another day off whilst still maintaining a high training frequency. As a result I am come up with a new plan. It's essentially an upper push, upper pull, lower push and lower pull so basically just splitting legs up into 2 sessions.

It started yesterday when I was due to train legs and I thought to myself start with quads for a change but later decided to just train quads and it felt really good. As a result today I decided to train calves and hams and again it felt really good. Now looking at my plan it will be better not to do what I have the last 2 days but to do the following:

Chest, Shoulders and Tri-ceps "PUSH"
Hams (Glutes and Hips) and Abs "PULL"
Calves and Quads "PUSH"
Back and Bi-ceps "PULL"

Obviously it doesn't always work out as exactly push and pull but you get the idea. The main thing is I need a gap between Upper and Lower PULL incase I do any lower back loading on ham day. It just gives me some time to recover for back day and if I want I can add in another back loading exercise (will go on feel). Everything else is the same. It just means I can really focus on each part and also add in a little more volume but not much. An example if on leg day I done 3-5 working sets for quads that would now be 5-7 working sets. It also means I can add one day of high volume abs in my ham day as I have some room as I have been meaning to train them more. As I have done things slightly differently the last 2 days I will likely miss out the ham day this rotation unless I have a day or 2 off before training them next (due to do PUSH then HAMS next).

As posted yesterday was quads and it felt really good just concentrating on them. My workout looked like...

Warm up (leg extensions and bodyweight squats).
Hack Squat... 1 working set (30 reps rest paused).
Horizontal Leg Press... 2 working sets (1 loading and 1 drop off).
Walking Kettlebell Lunges supersetted with Kettlebell Squats... 1 working set.
Vertical Leg Press... 2 working sets (1 loading and 1 drop off).
Unilateral Leg Extensions... 1 working set for each leg.
Sled Pushes for 15 mins.
Stretches.

Today was calves, hams and abs...

Tri-set of Seated Calf Raises, Standing Calf Raises and Vertical Leg Press Calf Presses... 4 working sets.
Machine Tibialis Raises... 1 working set.
Machine Glute Raises... 1 working set for each side.
Hip Abductors... 1 working set.
Seated Leg Curls... 1 working set with both legs then 2 unilateral working sets for each side (the last being negative reps only).
Lying Leg Curls... 1 working drop set.
Barbell Romanian Deadlifts... 2 hard sets.
Abs for 15 mins including plate/db side bends, machine crunches, bench/hanging knee/leg raises and standing oblique weighted bar twists.
Stretches.

I have also started syntherol and done 1ml in my inner and outer bi-cep heads and my lateral and long tri-cep heads. Easy injections and they already feel fuller. I will be dosing it eod for now. More on that to come :)

[Elvia1023]

So much to update but I will try to keep it brief. As posted I slighted changed my training plan and it has made a big difference. I like to rotate things from time to time but I usually stick to a plan for as long as possible. However if something is not right/optimal changing is always the best option. It got to the point I wasn't looking forward to training legs and almost dreading it because I aimed to cover everything in one session. Obviously you can be smart with exercise selection and pick movements that cover multiple parts but as I am limited in some movements that wasn't always the best option. Moreover, as posted I have always responded better to higher volume for legs. Anyway now I have split quads and hams into separate days I look forward to training each and that is only a good sign for things to come.

I am also on a deload period as I have been pushing the weights in lower rep ranges for quite awhile. My body was giving me signs (sore knees and shoulders at times) so i will be smart and listen to it. So my plan is the same but I have started utilizing a lot of supersets and higher rep ranges to give my joints a bit of a break from the heavy loading. I should add I am still not lifting light but I am making sure nothing falls under 10 reps with most movements being 15+. I will do this for a few weeks then move back to basically lifting as heavy as possible in the 6-12 rep range for most movements.

I trained push the other day and that was before deloading so it was pretty standard. I started with incline (slight) smith presses with a working set of 3.5pps for 12 reps. Then some flyes with a static hold for 15 reps before starting my standard reps. I kept shoulders to a variety of lateral raises because of the minor shoulder pain I was experiencing. Although I did add in some wide grip upright rows (30kg per side) again so a pull movement but I like it. Tri-ceps consisted of full rack pushdowns, overhead ez bar extensions with 25kg per side and dips.

2 days ago I trained calves and quads and it felt great. I kept the weight sensible but the intensity was very high. I actually took Flex on a walk before eating my post workout meal and when I was out both my quads spasmed so I couldn't walk :o:D

Tri-set of Seated Calf Raises, Standing Calf Raises and Vertical Leg Press Calf Presses... 5 working sets.
Machine Tibialis Raises... 1 working set.
Tri-set of Leg Extensions, Machine Squats and Vertical Leg Press... 3 working sets.
Tri-set of Hip Adductors, Hack Squats and Horizontal Leg Press... 3 working sets.
Stretches.
15 mins on Spin Bike.

Today was pull day and consisted of...

Reverse Pec Deck supersetted with Incline Bench DB Rear Delt Flyes... 2 working sets.
Incline Bench DB Rows supersetted with Close Grip Pulldowns... 1 working set.
Unilateral Seated Cable Rows... 2 working sets for each side.
Tri-set of Barbell Shrugs, Behind the Back Barbell Shrugs and DB Shrugs... 2 working sets.
Rack Pulls... 2 working sets.
Tri-set of Machine Curls, DB Hammer Curls and Reverse Barbell Curls... 2 working sets.
Stretches.

I have also added tbol at 40mg back in and usually dose that 1 hour pre workout. Everything else is the same.

My nutriton has been on point but just sensible amounts and moving along nicely. I have started having high protein puddings which are amazing and an easy way to get protein in and I will post more on them in the future. I had cereal tonight post workout and will end the night with some chicken, rice and an avocado.

I am sure like many on here you get conflicting thoughts in your head. It's annoying but it happens to me anytime I start getting big. I say to myself let's get as big as possible but when that start happening I guess my anxiety kicks in a little. I have the odd thought about having a heart attack etc because obviously there is nothing healthy about getting big. At 25 I wouldn't care but at 35 I have gotten to an age these thoughts play on my mind more. It doesn't matter if I were to stay on 500mg test and nothing else just weighing loads is enough to cause issues. The fact I use orals and everything else just increases the chances of bad things happening. Regardless the plan hasn't changed and I am moving on as normal. Although it did get me thinking more on syntherol. I have just started it and only done 2 shots so far but I am thinking I might try and push it much more than I have in the past. Compared to aas and all the other drugs it's 10x healthier and I want to make some impressive changes so I think it could make a massive difference. Obviously it will be done in a smart way (looks somewhat natural) and to compliment everything else in my plan but still I think it could be the tool to make a lot of difference. Anyway more on that to come.

[Elvia1023]

Today was push day and I done something very different but had an amazing training session. Obviously I am deloading but instead of doing the same routine with just higher reps I have decided to play about things. It's given me a great boost and works the muscle in a much different way. Usually I do supersets for each muscle but today combined all 3 body parts in each tri-set. After a few weeks of this I will go back to my standard straight sets and getting as strong as possible. I should note I list them as working sets but it's not like my usual routine were a working set is literally if you had a gun to my head I couldn't do another rep. These are hard sets but I don't fail in every movement but overall they are brutal. The pumps are on another level when training this way.

Warm Up.
Tri-set of Machine Incline Presses, Seated DB Lateral Raises and Tri-cep Pushdowns... 3 working sets.
Tri-set of Lying Cable Flyes, Machine Lateral Raises and Overhead Tri-cep Extensions... 3 working sets.
Tri-set of Machine Presses, Wide Grip Upright Rows and Lying DB Extensions... 3 working sets.
Dips... 1 working drop set with chains then bodyweight.
Stretches.

Everything is good apart from a minor back scare. Even though I am deloading when I trained back yesterday I pushed the rack pulls. It's the only movement I stop well short of failure due to my lower back issues but yesterday I went to failure. Over the last few months my lower back has strengthened but I have still had the odd moment. When training it I felt really good and that I could really push the weight if I wanted to (I didn't). However I know it will always be a problem. My back just went a bit (tightened right up) on my way to the gym. It was quite bad but thankfully it didnt seize completely up and I could train. I cracked it before training and done about 15 mins of stretching which helped it a lot. Then after another 30 mins of moving around I was fine. It feels fine now but obviously I know to be careful. I will see how I feel but for my next ham day I will likely keep stiff legs to much lighter weight (unilateral db version and/or bar good mornings) then on pull day keep direct lower back to just machine extensions.

Most of my meals have been meat and rice the last 2 days. Tonight I have been lazy in a sense but hitting the same macros. By that I mean I had rice and pasta made but needed to cook meat but instead for the last 2 meals I have ate the carbs (some added fat as well) separately then in between had a big whey shake. Tomorrow I will keep it all to meat and rice/pasta. I have also drank 100g whey pre bed the last 2 days as well. I have a 50/50 mix of rule 1 salted caramel whey isolate and synthepure.

[Elvia1023]

Syntherol has given me a massive boost. I can see a big difference even after a few days of low volume shots. My arms feel great and I am only on tiny doses but will inject 1.5ml per muscle head now. I could stay very low and get results but I would rather just jump up now to an amount I know will create big changes. That combined with my aas and hard training and regular protein and I am on a great path.

Yesterday I even done a set of injections in my calves. I only put 1ml in both sides of each calf so 2 shots (2ml) per calf just to get used to the injections. It's crazy even after just that they already feel bigger. Obviously it's mainly in my head but I recall when I done them years ago how fast they grew. 3 out of the 4 calf injections were easy with no issues. The 4th was still easy but when I took out the needle blood sprayed all over my floor. I recall when doing them years ago if I ever had issues it was with my left outer calf and it was the same this time round. Calves are very different to arms and even after just 2ml they have felt tight. I haven't experienced any pip at all but they are tight. I recall when I injected them years ago after building up more volume I would wake up and would struggle to straighten my legs (walk) for a few minutes because they were so tight. I am looking forward to seeing how much I can change over the next few weeks.

Today I trained PULL but I started with some calves because I had injected them the night before. The pump was crazy even with just a few light sets. This was more active recovery but when I train legs next they will he hit hard with heavy weight. I should mention the mind-muscle connection I get with my calves is crazy when I have oil in there. The same for my bi-ceps today as well. I am not going heavy due to my distal bi-cep tendon plus I am currently deloading but the pump was crazy due to the syntherol being in there. Today because I had excelsior pre workout and felt like a change I really pushed the volume and it felt great. I kept the weight lower and went for pump but still trained hard. The gym was very busy in the first half of training so I done no supersets. I started with rear delts then moved over to high rows, pulldowns then low rows. Shrugs were done at the end and included a superset of db shrugs then low cable shrugs. I also supersetted lower back extensions with machine crunches (machines are next to oneanother). I then done another 10 or so mins of abs including standing kettlebell teapots, hanging knee raises and bosu ball crunches. Bi-ceps/forearms was an array of db, cable and machine curls over about 15 mins.

One of the main reasons I recently separated quads and hams was so I could really push the intensity for each workout. As my lower back started feeling better I increased the intensity of my stiff leg deadlifts. I had been progressing with them weekly. I also felt like the volume was getting too much trying to fit everything in. Now because I am deloading and not lower back loading this week I decided to train my legs together so I followed my older PPL split. I trained legs on Tues then had Wed off and trained pull Thurs. Anyway my leg workout was great and I done something similar to my last push session with 3 tri-sets covering all 3 main areas. I also implemented a few intensity techniques such as paused reps, pulse reps and static holds.

LEGS
Warm Up.
Tri-set of Standing Calf Raises, Lying Leg Curls and Hack Squats... 3 hard sets.
Tri-set of Seated Calf Raises, Standing Leg Curls and Horizontal Leg Press... 3 hard sets.
Tri-set of Tibialis Raises, Seated Leg Curls and Hip Adductors... 3 hard sets.
Leg Extensions... 1 drop set of 50 reps (10/10/10/10/10).
Stretches.

I ordered 10kg HBCD's, a few supps and some nut butters. So I have made a couple of adjustments to my daily supplements. Having 3kg of pistachio, cashew and peanut butter in my cupboard is probably not too smart :o:D I have left things too long so I will get this body hair off me and get some pics done. You literally can't see anything especially in my abs as I have thick hair all over. I shaved my head and have this giant mount of hair on my upper back so it looks extra stupid now :D

[Ranger15]

How long have you been using the syntherol ? Ever any bad side effects from it or are the gain out weigh the negatives? I’ve never used and really don’t know anything about it is why I’m asking I’ve only ever seen the horror stories in the news

[Ranger15]

How long have you been using the syntherol ? Ever any bad side effects from it or are the gain out weigh the negatives? I’ve never used and really don’t know anything about it is why I’m asking I’ve only ever seen the horror stories in the news and obviously I don’t believe all of that either

[Elvia1023]

How long have you been using the syntherol ? Ever any bad side effects from it or are the gain out weigh the negatives? I’ve never used and really don’t know anything about it is why I’m asking I’ve only ever seen the horror stories in the news

This time just a few days but I have experimented with it in the past. I first used it years ago in my calves. Literally for years I abused my calves with next to no results. I trained in every way imaginable from 1 to 7 days per week and high and low volume. From super heavy weight to light weight. I could lift very heavy weight for high reps with good form. Literally researched for years perfect form and all in all it gave me very little results. The crazy thing after 2 weeks using syntherol I made more gains than in 5 years of brutal training. I remember training my calves everyday for over 1 year and gaining less than half an inch. I have also done the typical 1-2 weekly sessions and moderate volume as well.

I also tried it in my arms and experienced great results but they were never a weak point like my calves. I briefly experimented with my chest as well. Now each muscle can be very different. For me arms are very easy and I get no bad side effects just results. Obviously some tightness but they are easy in regards to injections etc. Now calves are much harder but still surprisingly easy. I actually used to like the injs and the feeling afterwards. The pump from it is on another level. Now the negatives sides for calves are some injs would go bad as in hitting nerves etc. But nothing too bad and they were a complete success. They do get extra tight though as I posted above and that can be a negative but at the same time it's a crazy good feeling. By that I mean from going from flat calves to feeling like someone filled them full of air and the pumps are skin stretching is great.

My experience with chest injections was very different though. I would always hit nerves when doing my lower pecs so I mainly kept it to upper pec shots and they were ok but I still had some issues but nothing major. Although I soon stopped my chest cycle as I was mainly experimenting. Now one positive was the insane mind muscle connection I gained when doing pecs and of course the pumps and fullness.

I have never been fully consistent with any run and would miss days. That is the hardest part of it to me... being consistent. Once I injected I felt great though so it wasn't that the injecting was bad I just would struggle to do them in the first place and be consistent. The results are really worth it though and even small doses can make a massive difference. I always say to guys if they are on the fence try 1 bottle and see for yourself. It's enough to see if it's going to work or not. If it doesn't then you only paid for 1 bottle. Although I would only recommend it to guys with a solid base to begin with. Now if you saw my calves when I first started you wouldn't think that but still it should only be used by guys who have some size to start with. Meaning guys with 15 inch arms just need to eat and train hard and build them bigger before using seo. Although it is a fantastic tool to improve weak body part or make strong ones even freakier.

I haven't really had any bad side effects from it but I would never do my chest again. Syntherol is very smooth and I get no pip whatsoever from it. You can get some tightness and the pumps can be painful but it means it's working. Combine it with consistency in all areas and the results can be mindblowing.

The horror stories you see or read about are nonsense. SEO can mean 1001 things from injecting vitamins to even olive oil and the funniest I have heard melted vaseline :o Those guys will literally inject anything and if you see them they obviously have something very wrong mentally. It's like someone saying steroids are bad because Greg Valentino's arm exploded or x person got an infection. Steroids could mean 1001 things from a pha rm grade amp made in a pha rma ceutical laboratory to a vial of tren made from contaminated powder in someone's kitchen who has no knowledge of sterility etc. Those guys you see on you-tube etc are idiots and inject god knows what and many even have implants. Even if someone had a good product if they injected 100ml everyday into their bi-cep it would obviously look terrible. It's crazy how they can even walk around like that for years and really shows how resilient our bodies are. So injecting 2ml daily of a pha rm grade product smartly is in my opinion extremely safe... much much safer than everything else I use (aas, slin, hgh etc).

[Primemuscle]

This time just a few days but I have experimented with it in the past. I first used it years ago in my calves. Literally for years I abused my calves with next to no results. I trained in every way imaginable from 1 to 7 days per week and high and low volume. From super heavy weight to light weight. I could lift very heavy weight for high reps with good form. Literally researched for years perfect form and all in all it gave me very little results. The crazy thing after 2 weeks using syntherol I made more gains than in 5 years of brutal training. I remember training my calves everyday for over 1 year and gaining less than half an inch. I have also done the typical 1-2 weekly sessions and moderate volume as well.

I also tried it in my arms and experienced great results but they were never a weak point like my calves. I briefly experimented with my chest as well. Now each muscle can be very different. For me arms are very easy and I get no bad side effects just results. Obviously some tightness but they are easy in regards to injections etc. Now calves are much harder but still surprisingly easy. I actually used to like the injs and the feeling afterwards. The pump from it is on another level. Now the negatives sides for calves are some injs would go bad as in hitting nerves etc. But nothing too bad and they were a complete success. They do get extra tight though as I posted above and that can be a negative but at the same time it's a crazy good feeling. By that I mean from going from flat calves to feeling like someone filled them full of air and the pumps are skin stretching is great.

My experience with chest injections was very different though. I would always hit nerves when doing my lower pecs so I mainly kept it to upper pec shots and they were ok but I still had some issues but nothing major. Although I soon stopped my chest cycle as I was mainly experimenting. Now one positive was the insane mind muscle connection I gained when doing pecs and of course the pumps and fullness.

I have never been fully consistent with any run and would miss days. That is the hardest part of it to me... being consistent. Once I injected I felt great though so it wasn't that the injecting was bad I just would struggle to do them in the first place and be consistent. The results are really worth it though and even small doses can make a massive difference. I always say to guys if they are on the fence try 1 bottle and see for yourself. It's enough to see if it's going to work or not. If it doesn't then you only paid for 1 bottle. Although I would only recommend it to guys with a solid base to begin with. Now if you saw my calves when I first started you wouldn't think that but still it should only be used by guys who have some size to start with. Meaning guys with 15 inch arms just need to eat and train hard and build them bigger before using seo. Although it is a fantastic tool to improve weak body part or make strong ones even freakier.

I haven't really had any bad side effects from it but I would never do my chest again. Syntherol is very smooth and I get no pip whatsoever from it. You can get some tightness and the pumps can be painful but it means it's working. Combine it with consistency in all areas and the results can be mindblowing.

The horror stories you see or read about are nonsense. SEO can mean 1001 things from injecting vitamins to even olive oil and the funniest I have heard melted vaseline :o Those guys will literally inject anything and if you see them they obviously have something very wrong mentally. It's like someone saying steroids are bad because Greg Valentino's arm exploded or x person got an infection. Steroids could mean 1001 things from a pha rm grade amp made in a pha rma ceutical laboratory to a vial of tren made from contaminated powder in someone's kitchen who has no knowledge of sterility etc. Those guys you see on you-tube etc are idiots and inject god knows what and many even have implants. Even if someone had a good product if they injected 100ml everyday into their bi-cep it would obviously look terrible. It's crazy how they can even walk around like that for years and really shows how resilient our bodies are. So injecting 2ml daily of a pha rm grade product smartly is in my opinion extremely safe... much much safer than everything else I use (aas, slin, hgh etc).

What would be the longest duration you’d use SEO on an area? 8-12 weeks? Longer?


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[Elvia1023]

What would be the longest duration you’d use SEO on an area? 8-12 weeks? Longer?


Sent from my iPhone using Tapatalk

I don't really have a duration in mind. I suppose it would depend upon the volume and frequency. If someone was hitting a muscle daily with high volume then 8 weeks max (probably closer to 6 weeks) comes to mind. Although there is definitely no set rules but I would always recommend giving the muscle a break from injections. Now someone dosing eod with sensible volume could carry on much longer and I think 12 weeks sounds good. Now a maintenance protocol is different and changes things. Most people hold gains well if diet and training is in place but some way want to ensure they keep the complete look so they may do 2 inj days per week. In that event I think you could run it through the year as long as volume isn't over the top. An example you run a cycle for 4 weeks with ed injs or 8 weeks with eod injs then your maintenance protocol is 3ml total (1.5ml/1.5ml) per bi-cep and tri-cep every 4 days. That maintenance protcol would keep your arms looking freaky all year with very little effort and you could even add to results due to the duration of the shots and obviously great training/diet.

[Elvia1023]

So much to update so I will try to cover everything. Over the last few weeks I have basically been feeling like utter crap. I also haven't been myself recently (stressed) but I was just getting on with things but as a result my body wasn't responding like I wanted it to. There are a few reasons for all of this and I have been far from perfect but I knew exactly what had to be done. I have started tapering my doses down and I will continue to do so until I am on 200mg test only. I usually cruise on 150mg test but gonna just do 200mg this time round. I have stopped the tbol but I am still using 25mg proviron ed. I am still running test, npp and mast e but lower amounts and by next week the npp and mast will be gone. I am going away with my mates at the start of March for 5 days so I was going to do a "mini cut" before that anyway but due to recent events that has already started. I had already planned to stop anything toxic (orals) before I left but figured drop all the injs and stay on 200mg test for at least 6 weeks. It's not a long time but I will still be sticking to my plan (get huge) so nothing changes and it's just a short break. I am flying from the UK so I will sort out a blood test for the few days I am there so I can see how everything is looking.

Over the weeks I had started lowering my fruit and vegetable intake and my meals were very bland so that has changed. Now I will be having 40-50g protein as many times as I can basically fit in daily. With that protein serving will be a variety of fruit and vegetables. 1 avocado per day, some nut butter and other good fats will be used at certain times. Higher carb meals (rice and pasta for example) will be mainly around training and whenever I feel like. Lot's of greens and my fridge is full of kale, spinach, cucumbers etc. 2 of my meals per day will be a greens/berries shake with 50g protein from synthepure. The rest mainly beef/chicken with peppers, tomatoes, onions, garlic etc. I also have high protein puddings which are 20g protein per pot so for 1-2 meals I will have 2 of those with a piece of fruit. Basically just nutrient dense foods with each protein serving. Everything is clean and fats/carbs are controlled. I always feel and look better when I eat this way and it's easy for me (expensive though :ohttps://brotherhood.is/image/gif;base64,R0lGODlhAQABAIAAAAAAAP/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7).

No more deloading for me either so my training is brutal again. Although I am being sensible and utilizing higher rep ranges for certain movements. I am keeping the basic 6-12 rep working sets for select movements but the rest are different. Most movements are to complete failure for 15 and over reps but for some I may utilize 3-5 sec negatives and aim for 12 and over reps. It's the same as usual and approx 3 movements per body part and 1-2 working set per movement. An exception would be any deadlifts or rack pulls I do. When I trained hams last time I done a variety of stiff leg deadlifts movements but never go to complete failure due to my lower back. So in that event I will increase the volume and do more "hard sets" but never to complete failure.

My syntherol run is going great. I have been dosing it eod in my arms and it's crazy. My arms are always rock hard but when training before they felt ridiculous. All my veins started to come out after I started using it which happens everytime. So I couldn't be more happy with the results and I will post more details and pics in the future.

Since implementing the above changes my body has taken a complete u turn so things are good. My waist has shrunk and everything is looking much better. I have lost a lot of bloat but look better for it. Now I will just build upon this and after my holiday it will be full steam ahead again. When I blast again I will keep it very basic and keep the base diet the same with some additions over time. Now the reason I haven't had pics done is nothing to do with the above and simply I can't find my adaptor for my razor. Yesterday I bought a cheap razor so will start on that today. I wish I could have got pics done tonight as I felt like a machine in the gym but I have been training very late so I am always alone in the gym. My push day tonight looked like...

Warm Up.
Incline Smith Press... 1 working set of 3.5pps for 7 reps.
Incline Bench Cable Flyes... 1 working set of 16 reps.
Machine Press... 1 working set of 15 reps (3 sec negatives).
Incline Bench DB Later Raises... 1 working set of 16 reps.
Standing Cable Front Raises... 1 working set of 11 reps.
Seated DB Shoulder Press... 1 working set of 20 reps.
Standing DB Upright Rows... 1 working drop set with 75, 60 and 45lb db's.
Tri-cep Pushdowns... 1 working set.
Machine Overhead Tri-cep Extensions... 1 working set.
EZ Bar Skull Crushers... 1 working set.
Abs for 10 mins.
Stretches.

[Primemuscle]

I don't really have a duration in mind. I suppose it would depend upon the volume and frequency. If someone was hitting a muscle daily with high volume then 8 weeks max (probably closer to 6 weeks) comes to mind. Although there is definitely no set rules but I would always recommend giving the muscle a break from injections. Now someone dosing eod with sensible volume could carry on much longer and I think 12 weeks sounds good. Now a maintenance protocol is different and changes things. Most people hold gains well if diet and training is in place but some way want to ensure they keep the complete look so they may do 2 inj days per week. In that event I think you could run it through the year as long as volume isn't over the top. An example you run a cycle for 4 weeks with ed injs or 8 weeks with eod injs then your maintenance protocol is 3ml total (1.5ml/1.5ml) per bi-cep and tri-cep every 4 days. That maintenance protcol would keep your arms looking freaky all year with very little effort and you could even add to results due to the duration of the shots and obviously great training/diet.

Ok that makes sense. Thank you for taking the time to elaborate.

I need to start back up my protocol. Fell off the wagon due to vacation then I got extremely sick so had a minor set back. Hoping to start back up in another week or so


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[Elvia1023]

My ham workout the other day was great and it felt good to do various stiff leg deadlift movements and lift fairly heavy as well. At no time did I feel my lower back was in danger and I was very happy. However, in the few days afterwards I have been getting little reminders I shouldn't do that again. As I was leaving for the gym tonight I leaned over to turn off my computer and my lower back tightened up a lot so I made sure to stretch it out before training. I trained calves and quads but even with the tight lower back it was an amazing session. The 1 1/3 scoop of excelsior definitely helped and I was so focused and I wish it could have been filmed as it was brutal. I was in the gym alone so made as much noise as I wanted. I can't really do that in a busy gym because you could hear me a mile away :o:D

As my lower back wasn't feeling right I decided to keep all heavy movements to machines were my back was supported. For calves I included some standing calf raises but I kept the weight low and the reps very high for that one movement. The same for sissy squats and I just used them at the end with no rest and with my bodyweight only to finish off. Everything else was heavy but utilizing different reps ranges (10-25).

For both calves and quads I basically picked 4 movements and I used giant sets whilst warming up. Every movement got heavier for each set so by the end of warming up I done a some fairly hard sets. Then for the working sets I had breaks between sets so they were more standard. Although for calves it was basically a superset then I rested 1 min before doing the drop set on seated calf raises. For quads I done 4 movements and rested no more than 30 secs between sets with the 3rd to last movement consisting of no rest. I then had 2 mins rest and completed one more set of just leg press with the maximum number of plates I could fit. The machine is old school and comes with it's own plates you have to slot in. I will list my entire workout not mentioning the warm up giant sets.

Standing Calf Raises... 1 working set.
Vertical Leg Press Calf Presses... 1 working set.
Horizontal Leg Press Calf Presses... 1 working set.
Seated Calf Raises... 1 working drop set with 3 drops in weight.
Machine Tibialis Raises... 1 working set.
Warm Up (1 set of 30 rep leg extensions, 1 set of 30 rep seated leg curls and 1 set of 30 reps Hip Abductors).
Hip Adductors... 2 working sets.
Hack Squat... 1 working set.
Leg Press... 2 working sets (2nd set was my last movement).
Leg Extensions... 1 working set.
Sissy Squats... 1 working set.
Stretches.

Intra was 1.5 scoops of Man Sports Iso EAA's and 37.5g HBCD's.

Over the last few days most of my first few meals have consisted of eggs, protein puddings, fruit and smoothies. It's the 2-3 meals post workout that are chicken/beef and rice and/or vegetables. Pre bed is usually protein with pistachio and/or cashew butter. I will now add in another meat and rice/vegetables before training as well. Today my preworkout meal was a smoothie which consisted of kale, spinach, 1 apple, 1 kiwi, berries and 50g synthepure.

[Elvia1023]

My gf is really ill and has passed it on to me. I don't usually get sick but perhaps because I didn't sleep one night (long story) it put me in a weakened state. Point being I feel like utter crap. I don't think I have ever felt this bad but I am just trying to get on with it. I figured a few days off would be good anyway as I needed the rest days. Although it doesn't help that when my gf is sick she is incapable of physically doing anything :o:D On the 2nd day apart from taking Flex out I pretty much just lied in bed all day. I buy all my food fresh so go the shops through the week multiple times. I planned to go on Sat but I ended up leaving it. Today everywhere is closed so my food is limited but I still have enough but as a result I have had more shakes. I will be going food shopping tomorrow and stocking up. I felt really sick so didn't want to eat much the 1st day so listened to my body but I haven't let it effect my diet. I am tightened up a little now as I go away soon so carbs/fats are controlled. Today I have ate...

5 whole eggs with 2 pieces of buttered toast.
PRE- Beef with some cinnamon pineapple.
INTRA 20g EAA's and 37.5g HBCD's.
POST- 4 scoops of Optimum Nutrition's gold standard gainer (760 calories, 112g carbs, 55g protein and 10g fat). Plus 1 banana.
Beef with rice and vegetables.
Smoothie with kale, spinach, 1 kiwi, cucumber and 50g protein from synthepure and water.
Beef with vegetables.

Before bed I will have some protein and peanut butter.

I could have easily went to sleep before my smoothie but I have purposely stayed up to get my meals in and get a few things done.

Now I did train today as I wanted the boost and it done me well but I was exhausted afterwards. I really pushed it and was in the gym awhile but I am glad I went. I also took Flex out for 1 hour walking after my post workout shake. He loves to go out so I am not going to not take him just because I am ill and it's been really sunny here the last few days after weeks of rain. Today was PULL...

Warm Up.
Abs for 15 mins including ab roller crunches, bosu ball crunches/twists, kettlebell side bends, machine crunches, bench/hanging knee/leg raises and standing oblique weighted bar twists.
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB Rows... 2 working sets (1 pulling high and one medium).
Machine Rows... 2 working sets (3pps pulling high and 5pps pulling medium). Then 1 unilateral working set for each arm (pulling medium) with 5pps.
Machine Lat Pulldown... 1 working set with the full weight rack.
Unilateral Seated Cable Rows... 2 working sets (pulling low) for each arm with the last being a drop set with 2 drops.
Barbell Shrugs supersetted with Cable Shrugs... 2 working sets (1 pulling from the front and one from the back).
Machine Lower Back Extensions... 2 working sets.
Unilateral Cable Curls supersetted with Reverse Cable Curls... 1 working set for each arm.
Preacher EZ Bar Curls... 1 working set.
Reverse EZ Bar Curls... 1 working set.
Spider DB Curls supersetted with Spider DB Hammer Curls... 1 working set with each arm.
Spider EZ Bar Curls... 1 working set.
Unilateral Machine Curls... 1 working drop set for each arm with 2 drops.
Stretches.
15 mins cardio on exercise bike (2 mins build up to top level, 5 mins on top level 25, 1 min on 23, 1 min on 20, 1 min on 18 etc etc.

Next is PUSH day and I look forward to it. I will see how I feel tomorrow and go from there.

I injected 50mg NPP today with 200mg test and that will be my last NPP shot. I will take proviron at 25mg for a few more days. My doses next week will be 400mg test (sust) and 100mg mast e and then I will go away. When I get back it will be 200mg test only.

[Elvia1023]

I feel 10x better and I am sure by tomorrow I will be back to normal. I got my gf to shave my back today and I done my front. Although the battery died so I still have my arms to do and a few bits that were missed. The razor is crap so it's one you need to charge overnight so I will finish it off tomorrow. It's crazy how much hair was on my body and I probably won't leave it that long until winter time now as I had hair you could braid on my belly, shoulders and back :o:D I knew anyway but I looked like I lost 5% bf from before to after shaving.

Over the last week I have tightened up a lot and that is my primary goal now. I just need a few low carb/fat days and my waist should be much tighter. Once I am back from my holiday I will start increasing food slowly and after my break it will be full steam ahead for growing again. I will get some pics up in the next few days before I leave. I know this summer I will have my freakiest look to date so this thread will get more interesting :)

Today was push day and felt great. Volume, weight and intensity were all high and that will be the same for all my workouts this week. My workout consisted of...

Warm Up.
Seated Chest Press... 2 working sets (1 loading and 1 drop off). Loading was 5pps for 9 reps and drop off (45-60 secs rest in between) was 12 reps with 4pps.
Machine Flyes... 2 working sets. 1st was a straight set of 10 reps and the second about 70% of weight with 15 sec static hold then 4 full reps and about 5 partials.
Incline Bench DB Presses... 1 working set of 14 reps.
Incline Bench DB Lateral Raise... 1 working set of 14 reps and about 3 partials.
DB Upright Rows... 1 working set with 30kg db's.
Machine Unilateral Lateral Raise... 1 working set with the full weight rack for each side.
Standing Cable Front Raises... 1 working set of 10 reps and about 5 partials.
Standing DB Hammer Shoulder Press... 1 working set of 24 reps.
Tri-cep Pushdown... 1 working set with the full weight rack.
Lying Unilateral DB Tri-cep Extensions... 1 working set for each arm with negative reps with 20kg db's.
Lying Cable Tri-cep Extensions... 1 working set.
Tri-cep Dips... 1 working set.
Machine Tri-cep Extensions... 1 working drop set with 3 drops in weight.
Stretches.

I was exhausted post workout but felt good. After my post workout smoothie I took Flex out for 30 mins. My diet today has consisted of...

5 whole eggs and 3 small slices of walnut bread.
Beef, basmati rice and vegetables.
Cottage cheese, grapes, blueberries and lemon juice.
Pre- 2 protein puddings and 1 banana.
Intra- 20g EAA's and 37.5g HBCD's.
Post- Smoothie made with synthepure, pineapple, oats, kale, spinach, cucumber and berries.
Beef, basmati rice and vegetables.
2 protein puddings and 2 spoons of peanut butter.

I left for the gym later than planned after my original pre workout meal (cottage cheese) so I added in that small meal (protein puddings and a banana) because I felt like I needed a boost in calories so I could push training that much more. I don't like training really hard on a relatively empty stomach. Now one thing I didn't mention is post workout I cramped really badly. I know it's an electrolyte issue but it mainly because of the volume and intensity of my training. I completed my tri-cep working sets fairly quickly (minimal rest periods) and recently they are not used to taking that much punishment. Anyway post workout both of them cramped up badly and I couldn't bend my arms and was in a lot of pain. Then my chest started cramping up as well so it was torture. I ate a banana and drank some salt water which helped a lot. Then I had sex and was putting my weight on my arms and they started again which was not good at all :o:D Fluids and carbs around training are already in place but I will start adding in an eletrolyte tablet into my intra shake from now on.

Tomorrow will be hams, glutes, hips and abs and more of the same :)

[Elvia1023]

What a difference a few days makes. I look like a different person now from 1-2 weeks ago. The main reasons for that (apart from shaving) is slightly lowering calories and the addition of 20mg aromasin and 20mg nolvadex daily. I was running 600mg sust for ages so my estrogen would have creeped up. That combined with the high calories and I was holding a lot of water. I was looking much bigger but very watery the other week. With a pump it looked good but after some meals I looked like a bloated mess :o:D I will only run the AI/SERM combo for another few days then it will be 200mg test when I get back. Even before the gym before I was feeling very full and pumped up. I looked and felt so much better. When I get back I will be in a great position to start adding on some quality muscle. Although I am relatively pleased with my look now (considering the last few months) and can notice improvements in multiple areas.

Training today was great. I really like training hams separately to quads and I pushed the volume again tonight. I added in a variety of movements and pushed the intensity in all of them. Now for stiff leg deadlifts I always play it fairly safe but for me 100lb db's for over 15 slow motion reps is good. I am not interested in chasing weight for that movement as it's playing with fire and even light weight can cause me issues. So it's a case of perfecting form and connecting with the muscle and pushing intensity relatively safely. I would rather keep the weight lower and slow down the reps and just get a good connection then push the weight like I do with most other movements. My entire workout consisted of...

Pump sets for bi-ceps, tri-ceps and calves.
Standing Leg Curls... 1 working set for each side.
Unilateral Seated Leg Curls... 2 working sets for each side. The 2nd set ended with negative reps.
DB RDL's... 1 working set with 100lb db's with super slow reps.
Unilateral DB RDL's... 1 working set for each leg.
Good Mornings... 1 working set.
Cable Pull Throughs... 2 working sets.
Back Extensions (glute/ham focus)... 1 working set.
Glute Bridges with heavy bag... 1 working set.
Hip Abductors... 2 working sets.
Abs for 10 mins including hanging knee/leg raises, machine twists, decline sit ups, kettlebell side bends and machien crunches).
Stretches.

Next training day will be calves and quads. My sleeping routine is messed up so I will have today off and try to get back in a better routine. Things are still moving nicely now and I have a few days left before I travel.

[Elvia1023]

Me and my girlfriend took Flex out today and she wanted McDonalds so I decided to get a burger, fries and pure orange juice. I enjoyed it but become instantly bloated. I have to be careful when I go longer periods on clean food and have something like that. The same happened the other week when I had a bowl of cereal and had no coconut/cashew milk so used my gf's dairy milk and I looked 6 months pregnant within 20 mins. I used to drink so much milk so my body adapted but after going so long without it my body reacts very badly to it. The rest of my diet has been pretty much the same foods and is going well. I have tried to add more fruit, vegetables and greens and they have given me a good boost.

My mate asked me to train so we ended up training calves and quads together. I haven't seen him for ages so we did chat a lot and it effected training. However we hit our working sets brutally so they made everything count. I also keep forgetting to take my electrolyte tablet pre or intra workout. I have ran out of EAA's as well which usually have some in so as I posted the other day I have started cramping after some workouts. Tonight was no different and my quads started cramping in the shower and when I was walking home they hit me hard in both quads so I had to sit down at a bus stop for 10 mins because I couldn't walk :o:D It took me ages to get home and I just made sure not to step too hard on the pavement because any pressure and they would go again. We both had 1.25 scoops of excelsior preworkout so we were loaded up and it felt great...

Standing Calf Raises... 1 working set.
Vertical Leg Press Calf Presses... 1 working set.
Seated Calf Raises... 2 working sets with the last being a drop set with 3 drops.
Leg Extensions... warm ups.
Leg Press... 2 working sets.
Hack Squats... 1 working set (you can fail safely on this machine which is great and that's what I done).
Unilateral Leg Extensions... 1 working set for each leg.
Stretches.

Post workout I had my mate take some pics of me. Not the best but not too bad. On my computer they have loaded up weird so I hope they look better on your screen. I feel good now and in a much better place so after my trip I can start moving up again slowly.

https://i.postimg.cc/mr4LSXSm/pic1.jpg (https://postimages.org/)

https://i.postimg.cc/1R88Xd7F/pic2.jpg (https://postimages.org/)

https://i.postimg.cc/yNfNYhFn/pic3.jpg (https://postimages.org/)

https://i.postimg.cc/tggXf1L6/pic4.jpg (https://postimages.org/)

[Elvia1023]

https://i.postimg.cc/d39sp8t8/IMG-20200229-054101-124.jpg

That's an original off my phone but it still looks abit off so it must be the gym lighting and phone because this hasn't been edited.

[Nottherealjfk]

Looking huge!

[Elvia1023]

I am getting ready to train PULL now and looking forward to it. This always gets me in the zone to train hard...

YouTube (https://www.youtube.com/watch?v=_ou5tccv2Mw&app=desktop)

[maxmuscle1]

https://i.postimg.cc/d39sp8t8/IMG-20200229-054101-124.jpg

That's an original off my phone but it still looks abit off so it must be the gym lighting and phone because this hasn't been edited.

Thick brother!! [emoji1690][emoji123][emoji123]

Max

[Elvia1023]

I fly very early 2moro tomorrow so need to get packed etc. I had a great pull workout but feel destroyed now. The gym was shutting early so I trained much faster than usual but managed to fit everything in. Tonight I am going to inject 200mg test and 50mg mast e and then I will just resume with 200mg test when I get back in just over 1 week. Preworkout I had 1 scoop of Excelsior and 1 serving of Controlled Labs Green Might. Intra I just had HBCD's as I have no EAA's left but will order more. I also added an electrolyte tablet but my forearms are still cramping up now :o:D My full workout consisted of...

Rope Face Pulls... 1 working set.
Machine Rear Delt Flyes... 1 working set.
Incline Bench DB Rows... 2 working sets (1 pulling high and 1 pulling medium).
Machine Lat Pulldowns... 1 working set (included right, left and both arms).
Unilateral Machine Rows... 1 working set for each side (pulling very low with elbows tucked in).
Straight Arm Cable Pulldowns... 1 working set.
Unilateral Seated Cable Rows... 1 working set for each side (pulling very low with elbows tucked in).
Barbell Shrugs... 2 working sets (1 from the front and 1 from the back).
Unilateral Cable Curls supersetted with Reverse Cable Curls... 1 working set for each arm.
DB Preacher Curls... 1 working set with each arm.
Barbell Curls... 1 working set.
DB Hammer Curls... 1 working set.
Behind the back Barbell Wrist Curls... 1 working set.
Lower Back Extensions supersetted with Machine Crunches... 2 working sets.
Hanging Knee Raises supersetted with Kettlebell Side Bends... 3 working sets.
Stretches.

I hope everyone has a great week. I will be training in the UK but in Tenerife will be drinking everyday and having fun. Although if the hotel has a gym I may go a few times. When I get back it will be full steam ahead :)

[Elvia1023]

Before I go I should mention I weighed myself today and was just over 115kg so thats 254 pounds. I haven't been eating that much recently so when I get back and I move up slowly I can see that climbing to approx 270 pounds. I don't want to go over that then over the summer I will just tighten everything up for my main holiday. So just a bigger version of my current self. Although I want to push the freak factor this summer and have some interesting plans but more on that in a few weeks :)

I have also been meaning to post my current supplement stack as well so here it is...

Supplement Needs CV Stack (HeartStack)... 2 servings per day
Supplement Needs Astrag-Flow (KidneyBPStack)... 2 servings per day
Controlled Labs Orange Triad + Greens... 2 servings per day.
Bulk Powders Super Strength Omega 3... 6 grams per day (3g AM/PM).
Bulk Powders Cissus Quadrangularis... 2400mg per day.
Brain Gains Nootropic Sleep Aid... 3 caps before bed.
Synthetek's Synthergine... 2.5ml AM/PM (5ml per day).

[Elvia1023]

Where do I begin! The world has gone mad over the last 2 weeks. I had a great time in Tenerife but I did destroy my body. I drank far too much and pretty much went on a bender for the first 3 days whilst I was there. Drinking day and night with next to no sleep and food. I calmed down on the 4th day but had a lot in the night then took it easy the last night as I knew I couldn't be a mess for my flight the next morning. It worked out well and soon after I got back Spain went into lockdown and many have had issues with flights etc. It's not ideal and I do go overboard when I drink (which is very rare) but I had a great time. When I got back I have been very ill but just been struggling through. I have been self isolating as I don't want to pass it on to any older people.

My gym has closed for 6 weeks which is very frustrating but many are in the same position. The annoying thing is I woke up a few days ago with a trapped nerve in my back so have been in agony since. I can't look down without severe pain but I know it's not serious (had the same issue many times) and it will soon be gone. Besides all the bad I actually feel great and looking forward to doing some intense home workouts. I only have 1 db that weighs 10kg so I may order some bands and more db's but I can make use of some furniture and bodyweight movements. I will use this time to get my cardiovascular fitness up and just get my body in prime position for my next blast.

I want to look great this summer and because of recent events my goals have changes slightly. Right now I am just relaxed and taking it easy and eating mainly clean but also what I want. I am not having 6-7 meals per day so when I do eat I am not restricting myself so I am still tightening up as overall calories are lower. An example is yesterday I had 2 meals that were steak with 2 fried eggs then I fried half a baguette (each meal) in loads of avocado oil. So plenty of calories per meal but because I am only have about 4 meals per day and some snacks things aren't that high so I have tightened up in the last week.

Soon I will start cleaning up my entire diet and just have lean proteins, greens, fruits and healthy fats. On top of that will be some intense home workouts so I prime my body. Then I will start adding calories (mainly carbs) gradually and start filling out. I will grow but instead of just sheer size I want it to be quality. Everything will be 100%. So I will get big but I want to look freaky this summer. So forget huge and soft and more big, veiny and freaky :D I usually cruise on 150mg test at all time but now I figured just stay on 300mg test e per week. I want to maintain as much as possible and stay looking sharp and with my diet, training/cardio and supplementation I know my health will only improve on this much higher cruise dose.

When I blast again in about 2 months it will probably be test and primo or test, primo and eq. I want to see how I handle eq and if my anxiety kicks off I will just stop it. Just moderate doses and later on I will add tren a into the mix to help create the freak factor :D I will also be running high dosed synthetine with pre/post insulin at higher doses. I know that combo with tren and my training/diet will help create a great look for me. I will restart syntherol in a few weeks as well and run it through the summer.

I did do some great full body workouts when the gym was still open. I went very late so the gym was empty. I was doing 1-2 working sets per bodypart and starting pushing heavy weights again. That will have to wait and when I can train in a gym again I will probably restart my old split. Obviously things aren't ideal for most of us now and we can just do the best we can. I really want to get my agility, flexibility and overall fitness up over the next 2 months.

[Elvia1023]

This trapped nerve doesn't want to go so this week has been a struggle. Although I am feeling much better in every other way though. My appetite is really high now and I have just been going with it. I knew I shouldn't because my goal now is to tighten up but I figured 1 week won't hurt. I eat clean most of the year with some treats but this week I have started eating a lot of bread. They do the best bread in the world over here. All of the small bakeries are closed but the supermarkets all have their own so even with the virus outbreak there has been a good supply. I haven't even been bothered with protein intake and some meals have been high fat or carbs with fairly low protein or no protein at all. That will change now though as from tomorrow I will start tightening up my diet and increase my protein intake as well as training at home daily.

Today I had a lot to eat and said to myself I need to start training so I did and it felt good. I did take some painkillers but they didn't do anything but once I got warmed up my back wasn't too bad. After I post this I am going to look online for some bands and db's. I have 1 db which I thought was 10kg but realized today it's only 7.5kg. I made good use of that though with lot's of reps of everything. I had the Windows closed in my apartment and they actually steamed up because I really went for it. Pretty much constant training with next to no breaks. I was a mess by the end of it and felt nauseous (painkillers) but feel good now. Training was very basic and included all bodyparts...

Loads of push ups (approx 200) with different hand positions.
Unilateral DB... rear delt raises, back rows (medium and low), shoulder presses, front raises, lateral raises, chest press, chest flyes, bi-cep curls, tri-cep extensions, concentration curls, hammer curls, skull crushers, squats, stiff leg deadlifts, walking lunges, leg curls, calf raises.
Ab work for 10 mins.
Stretches and rumble rolling.

There was no real order to the db work and I rotated bodyparts. I started with upper then moved to lower but also rotated both to finish and threw in some more push ups later on as well. Abs was a variety of movements all rotated in ran***ly. Basically all none stop because I would rotate bodyparts so as long as I controlled my breathing I could carry on going. Granted it was only with 1 x 7.5kg db but it was a hard session. I think this type of training would do everyone well in this time. I want to get my cardiovascular fitness up so this is an excellent way to do that. I also have an exercise bike so will start using that as well and pushing it much harder (longer) than I usually do. I will start doing some fasted training in the morning as well.

I will see what equipment I can get to allow me to lift a bit more weight but I am not too bothered about weight now. I can also use furniture if I need to but I am fine with 1 pair of light db's and using my bodyweight. So progressive overload isn't that much of a concern but I will be doing push ups everyday and I want to see how many I can do in 1 set by the end of this so I will be progressing in that way. The main aim is just to go crazy and sweat my arse off, get fitter and get pumped. Combine that with a nutritious diet with controlled calories and I will tighten up nicely. Then when I start upping calories and increasing doses I will put on some quality muscle. I will be happy with something like my avatar but a little more fullness and more vascularity.

The fruit loaf I had today was nice though so I may get another one soon. It had dried dates and orange pieces in with some nuts as well. I easily ate the 400g loaf fast and could have had 2 no problems. The 400g loaf was 1100 calories and 180g carbs. I had a whole jar of cashw butter afterwards so calories were very high today :o:D Tomorrow will mainly be meat, vegetables, fruit, cottage cheese and eggs. I hope everyone is doing well in this very awkward time. It's crazy how much I miss the gym but just going to put all my efforts into my home workouts.

[Mattymoo]

Your killing it..looking good

[AnOldDog]

Thanks for the log---as a beginner who's just gotten his body to a good state from a BF number but also has a history of lumbar spine issues it's nice to see that there are exercise options to work around and still get to where you are (which is damn impressive). Thank you!

[Elvia1023]

Thanks for the log---as a beginner who's just gotten his body to a good state from a BF number but also has a history of lumbar spine issues it's nice to see that there are exercise options to work around and still get to where you are (which is damn impressive). Thank you!

Thanks. If you need any advice just let me know. For back stuff don't think you are selling yourself short but using all chest supported rows. There are exceptions such as unilateral cable rows. Obviously everyone is different and some people make full recoveries. However for me I have learnt no matter how well things start going when I start adding back in the deadlifts, rack pulls, t-bar rows etc etc... over time it will always go again especially if you try to lift more and more weight the better it feels over time. It's better to move forward 1 step slowly than 1 step fast and 2 steps backwards. For hamstrings those unilateral db/kettlebell stiff leg deadlifts are fantastic for me and take away any tension from my lower back. Then you just find a good leg curl machine (ideally seated) that you can stay in place and just destroy your hamstrings on that. For back I recommend unilateral movements especially for seated cable rows. Pullovers are also great as are pulldowns. Plus a good chest supported row were you can destroy your back in a safe manner. Good luck with your training.

[Elvia1023]

Things are really good now but I will start with the bad :D I trained the other day and it was a great workout but in the following days my diet wasn't the best. I kept saying to myself it's time to start cleaning up my diet but I ordered a few takeaways. It ended with me eating a 4 person fried chicken bucket. It tasted amazing but after having half then the rest 40 mins later I felt disgusting :o The food volume and oil was enough to have me on the toilet about 5 times in 2 hours later in the night. I then decided enought was enough and I have been eating clean ever since. I have also been making sure I have protein with each meal so I am back on track. Sometimes it's good to have some off time but I did get a bit lazy over the last few weeks. If it wasn't for Flex I would have done next to nothing but I still take him out a few times every day.

I also trained again today and I plan (have a rule) to train in some form everyday now. Even if that is just some cardio or calf raises I will make sure it is done. Actual hardcore training will be done approx 4 times per week.

There is absolutely no reason why we can't all get good results in this period. Obviously in a perfect world we would all have home gyms full of great equipment and lot's of free weights. I think we can all maintain most of our size and improve body composition over the next few weeks/months. We could even grow if we put the effort in but as I have already posted my goal is to lean up and improve my cardiovascular fitness. I want to prime my body for when I have access to the gym again and I will add in hormones and put some quality muscle on. My goals have definitely changed in regards to how much water/fat I am prepared to put on whilst growing.

Anyway my training the other day was very high volume and felt great. I like to do that after a long break. I don't recommend it to others as most would probably be better just easing into things but occasionally I personally like to push my body hard so that was approx 2 hours of training and 30 mins of cardio afterwards. The really cheap bands I bought without handles are my favourite and I use them more than the more expensive ones. Literally cheap pieces of elastic but you can do so much with them. It would be worthwhile me getting some longer bands (most common) that are are connected so I can do squats etc but mine are just marketed for pilates and yoga :D They can take alot of tenson but when doing calf presses I snapped one of them but it's not too bad as now it means I have 4 bands instead of 3 :D

I basically just stand on one side of the band and wrap it around my hand and can perform pretty much everything like that. For rowing movements I used 2 bands and put them through a lock on my window and could perform various standing rows like that. After the bands I use my db and also bodyweight movements. My workout included...

Resistance Band shoulder stretches, shoulder presses, front raises, lateral raises, bi-cep curls, hammer curls, standing tri-cep extensions (2 variations), rear delt raises, back rows (high, medium and low).
DB back rows, bi-cep curls, hammer curls, concentration curls, overhead tri-cep extensions, skull crushers, squats, stiff leg deadlifts, split squats, calf raises.
Push Ups.
Stretches.
Cardio.

Today I done similar but no push ups.

For calves on both days I done some unilateral sets going from right to left and repeated with no rest. Then I done 2 feet at a time for very high reps. Literally over 200 reps for 1 or 2 sets. I play about and the burn is crazy. I will do reps were I squeeze and hold at the top for a few secs then swop over to ones were I squeeze but don't hold and come back down and to a tibialis raise so bring my toes up off the floor and squeeze. Then I will do reps were I don't come fully back down (touch the floor) and I always play about with rep speed through the giant set. Basically changing it up after every 10-20 reps but never resting. My calves were sore for days after the 1st session and looked much fuller. I don't have any steps in my apartment (could use a book) but I will go outside on the stairs and do some on there to get a good negative stretch some days.

Now a key thing I am doing is utilizing cardio to train my legs. You will definitely be able to hold onto leg fullness by doing this if you don't have access to db's/barbells. I will also start doing days with loads of squats to failure to hit my legs hard. But I have an exercise bike at home and if you do you can use it to your advantage. My bike has 32 levels to give an indication. The first day I done 30 mins cardio but for 20 mins straight I cycled on level 32 at a steady/slow pace. That was brutal but manageable even for me were my fitness isn't the best right now. My legs when I got off were super pumped and felt like I had done a hard session with weights.

Now my 2nd approach is amazing and I recommend you all do the same. It's simply HIT training but you get what you put in. Meaning for the working periods you need to put everything into it. I done 4 blasts for 30 secs which may not sound much but it was harder than the most brutal leg sessions I do. The key is the resistance and pushing through the pain. The key is your all out blasts and putting everything into them like you would a working set with weights. Do them like someone has a gun to your head and you have to put everything you have into them. The resting period isn't important you simply want to get your heart rate down but don't rush yourself. When I felt ready I would wait until 20 secs past the minute so let's say 8:20 as an example. I would start pedalling fast at that time and would get the resistance up to level 32 by 8:30 and then it would be all out until about 9:00. Then I would come down to about level 8 but later on it was more like 5 due to the pain. This is about working your legs and not so much cardiovascular fitness. I didn't fail because of my cardio I failed simply due to my legs. So you don't have to do this over and over just go in as hard as you can and after 4-8 blasts call it a day. I was practically crying at the end and when I got off the bike I couldn't stand up properly. Obviously it's the 1st time in ages I have done this so I will get better each time but literally do it until you are crying in pain. My legs were so pumped and felt like I had just done a triple drop set with hack squats.

Now I have the motivation again so I am looking forward to getting this waist down. I am looking ok though and fairly lean I just need to sharpen up alittle. Get in a 100% routine then simply start adding in calories and some drugs to pack on solid muscle. My diet today was...

Protein plant cereal with blueberries, raspberries and coconut milk.
4 whole eggs, 2 pieces of super thin steak and toasted walnut bread (had steak and fried egg sandwiches).
Train (intra EAA's).
2 scoops of synthepure, pineapple, oats and mixed berries.
Minced Beef with mushrooms and beans.
Minced Beef with mushrooms and beans.
Protein shake and peanut butter.

Nothing perfect and I will probably fade out the cereal soon and have eggs as my 1st meal. I have also snacked on some fruit today as well (grapes, clementine and half an avocado). I will add in more greens and I will lower things slightly over time if I need to (no snacking comes first).

As well as the training and cardio I have taken Flex out 3 times today for approx 2 hours total so I have been fairly active. Now it's just time to be consistent with it all and I will be looking sharp in a few weeks.

[AnOldDog]

Thanks. If you need any advice just let me know. For back stuff don't think you are selling yourself short but using all chest supported rows. There are exceptions such as unilateral cable rows. Obviously everyone is different and some people make full recoveries. However for me I have learnt no matter how well things start going when I start adding back in the deadlifts, rack pulls, t-bar rows etc etc... over time it will always go again especially if you try to lift more and more weight the better it feels over time. It's better to move forward 1 step slowly than 1 step fast and 2 steps backwards. For hamstrings those unilateral db/kettlebell stiff leg deadlifts are fantastic for me and take away any tension from my lower back. Then you just find a good leg curl machine (ideally seated) that you can stay in place and just destroy your hamstrings on that. For back I recommend unilateral movements especially for seated cable rows. Pullovers are also great as are pulldowns. Plus a good chest supported row were you can destroy your back in a safe manner. Good luck with your training.

Thank you brother—I sincerely appreciate the advice and the offer. You’re an inspiration man.

[Elvia1023]

Things are good but I guess you could state I have been a bit unlucky. Well not unlucky as I obviously pushed training too hard the last time I updated. The day after training I woke up and all my ribcage (back and front) was extremely sore. I am 100% certain it's from the intense cardio I done. I didn't train with the bands that hard especially when doing back and I have never had this injury before. I must have strained my intercostal muscles between my ribs when I was going crazy on the bike. It's hard to explain but it felt like my ribs had been crushed/squeezed in. It was surprisngly bad and I struggled to get up from a lying position and was in a lot of pain. It lasted about 1 week as well which surprised me. As a result I didn't train and just took it easy and got lazy again.

The last few days I had planned to train but didn't so tonight I said to myself just start and be productive so I trained for about 90 mins starting at midnight which will fuck up my routine but it's not like it makes much difference at his time. From now on I will do some form of training everyday (as I posted last time). Tonight was mainly abs, some arms, pushups and calves. I hadn't done abs in awhile so I started with them and pushed it with multiple sets to failure. Arms were just with my light db with 25 reps sets rotating left to right and about 5 movements each. Push ups with different hand positions and abotu 10 sets to failure so I pushed it. Calves were multiple unilateral sets with my db then a giant set with both legs of over 300 reps changing form every 25-10 reps. I finished calves with some donkey calf raises. At the end were my usual stretches to keep my lower back loose.

I will do some band and db work tomorrow and intense cardio. I did actually did cardo the other day and it felt great. Only issue my gf has somehow managed to break the seat on my exercise bike so it's stuck on the lowest setting and I am 6ft 2 so it's far from ideal. It also makes it harder for me to generate power but it's still fine. As I was recovering from my injury I did do the same HIT style but instead of highs on level 32 I kept it at 28 and would go down to level 5 when trying to lower my heart rate. Although I done 5 intervals this time and after the 5th I kept it on level 10 for 3 or 4 mins and it was brutal. I genuinely felt like crying and would involuntary laugh but I love the feeling of pushing myself that way. When I stopped my legs totally gave and were pumped up back to front. I plan to do this every week even when I am back in the gym as it's a new way to push myself and I can see how effective it would be especially when combined with effective weight training.

I have ended up just using 150mg test e every 5 days and will stick at that dose. Even with minimal training I am holding ok but due to the many takeaways I noticed my stomach getting softer. When your abs go it makes such a big difference to your overall look because the rest of me hasn't changed a great deal just downsized slightly. So now I can train daily and my nutrition is on point I know my waist will tighten up super fast and I will look much sharper. I am not too bothered about downsizing because within 2 weeks of being on blast again and upping protein and being in the gym I will be back to normal so it's nothing major. The next month or so is just about getting in very good condition and getting my cardiovascular fitness up. My diet today consisted of...

4 whole eggs, 100g lean pork, onions, mushrooms, peppers and walnut bread.
1 apple, 1 kiwi, oats, mixed berries, 2 scoops of synthepure and water.
Beef mince, pineapple and basmati rice.
INTRA- 4 scoops of EAA's.
2 protein puddings, 1 banana, grapes and strawberries.
Beef mince, beans, rice, mushrooms, tomatoes and spinach.

Snacks have been 2 squares of 87% dark chocolate before I trained and strawberries after a few of my meals.

Eating like the above when I am training daily will have me looking sharp fairly quickly. I tend to carb cycle so some days will be higher than others and I will throw in some low days. My low days are done with pretty much getting rid of rice (and beans) but keeping fruit in. Depending upon the meals I may also just stick to mainly low carb high fibre fruits (berries) but will throw in some pineapple and kiwi.

[Elvia1023]

I have been meaning to post for a few days. I trained hard 2 days in a row then had a few days off. I find it hard to motivate myself to train at home which is stupid. On the few days I had off I told myself every night that I would get up and train fasted but never did. I am sure many can relate but I sometimes wish I had the up and go of some people but I will work on that. I write it is stupid because within 10 mins of training I always feel amazing and have a great workout. I have been using some pre workout powder before sessions to help matters recently. All my sessions tend to be high volume and cover my entire body so the preworkout powder definitely comes in handy. Today I got up and I had 1 scoop of Excelsior and ended up training fasted for about 2 hours.

Resistance bands... various movements (back, shoulders, arms etc).
DB... various movements (arms, shoulders, back etc).
Suitcase... I put my 7.5kg db and some filled water bottles into a suitcase and done some heavy weight bi-cep curls, front raises and lateral raises.
Push ups.
Abs.
Bodyweight and DB... Calf Raises, Stiff Leg Deadlifts, Squats, Split Squats, Lunges etc.
Stretches.

No cardio today but I have been doing it every other training day. The same thing and HIT with the blasts lasting approx 30 secs on level 32 with maximum power and then I get my heart rate down on level 5. I usually end after a blast on level 32 and put it down to level 10 and pedal at a steady but moderate pace for about 3-5 mins which is complete torture. I genuinely struggle to get off the bike when I finish and I can't walk but it feels amazing. The only issue is the seat is broken and I can't lift it up so it's on the lowest setting. It's too much tension for my knees and they have hurt occasionally after sessions which they never do so I know I can't carry on doing the same. When the gym reopens I will just have to do my cardio there and keep home sessions minimal and less intense (steady state on approx level 10).

Today included a lot of sets and I was drenched in sweat at the end. Push ups are multiple sets of 30-10 reps using different hand positions and techniques. Although I am trying to increase the number of reps I can do in one set. At the end of push ups I rested for a few mins and tried a max rep set and got 59 reps. I saw Kali Muscle get over 100 reps and I definitely think I can beat that over time. It's only about the 6th day of doing them in years so I will continue to progress.

I added in HCG mainly for cosmetic reasons and literally because the vial has been in my fridge for years so I figured just use it. I am doing 500iu every 5 days and I dose it the night before my 150mg test e injections.

A few days ago I ordered a pair of 20kg dumbbells. A bit late but I saw them online and they were only $60 and free shipping so I will have them soon. I can use the suitcase with heavy objects in but 2 db's are much easier for obvious reasons so will definitely come in handy. My training has been great at home but I am getting a bit bored of the bands. I am still waiting for my other bands to come as well.

Tomorrow I will do more of the same but less volume and cardio at the end.

[JohnMcc]

I feel you, the motivation for working out at home doesnt match the motivation for working out at the gym.

[Elvia1023]

I ran out of some of my main supplements and never bother reordering. I will add some back in fairly soon but I am in no rush plus I am on more of a budget these days. I am still taking fish oil, collagen plus superfoods, multi vitamin/greens/fruit powder, vitamin c and melatonin. It's still 5 products but I am missing some of my big formulas so I will be dropping some from my current list and add in some good formulas in the near future. I plan to get 1-2 good cholesterol products and I will add carditone back in for blood pressue control when I blast again.

My diet right now is pretty much all clean and full of fruit and some vegetables. I have balanced macros but keep an eye on carbs and fats but nothing is exact just yet. However I will now start having some lower carb days and keeping fat to a certain limit. I have also upped protein recently as it was very low and will gradually increase it over the foreseeable future.

The only frozen food I buy are some vegetables and mixed berries. The rest is all fresh and I go to the shops every 2-3 days to stock up. I wrote down every item I bought last time I food shopped to give an indication of everything I eat...

3 Beef Mince (750g total).
2 Lamb Mince (500g total).
2 packs of eggs (12 in total).
Walnut bread (400g).
3 packs of raspberries (750g in total).
4 packs of strawberries (2kg in total).
Roma Tomatoes (800g in total).
2 packs of mushrooms (600g in total).
1 pack of onions (1kg).
Asparagus (1kg)
1 pack of peppers (red, yellow and green).
1 pack of kiwi.
Bananas (6).
2 tins of beans.
2 pineapples.
2 tins of mandarins in juice.
1kg cottage cheese.
6 protein puddings.
83% dark chocolate.
2 cold fitness coffees.

My nutrition today has consisted of...

INTRA... 4 scoops of EAA's. When I wrote fasted earlier I just meant when starting but I drank aminos during.
2 scoops of whey isolate (synthepure), pineapple, oats, mixed berries, asparagus and water.
Beef, pineapple and basmati rice.
Lamb mince, mushrooms, garlic, onions, tomatoes, cherry tomatoes and asparagus in a toscano sauce with wholegrain pasta.
Lamb mince, mushrooms, garlic, onions, tomatoes, cherry tomatoes and asparagus in a toscano sauce with wholegrain pasta.
4 whole eggs and walnut bread.

I will also have a large protein shake before I go to sleep.

[Elvia1023]

Here is a pic I took of my dinner last night. This was beef mince, beans, mushrooms, onions, tomatoes, cherry tomatoes, asparagus and basmati rice.

https://i.postimg.cc/VkpgKCNx/dinner.jpg (https://postimages.org/)

[Elvia1023]

Here are 2 great songs to listen to when doing intense cardio...

YouTube (https://www.youtube.com/watch?v=8tIgN7eICn4&app=desktop)

YouTube (https://www.youtube.com/watch?v=BzURFkSnDUU&app=desktop)

[Popeye*]

Here are 2 great songs to listen to when doing intense cardio...

YouTube (https://www.youtube.com/watch?v=8tIgN7eICn4&app=desktop)

YouTube (https://www.youtube.com/watch?v=BzURFkSnDUU&app=desktop)

I like this type of music when I’m bustin out cardio. Try and keep up with the beat. Those are awesome thanks for the share brother [emoji1364]

[Elvia1023]

Over the years I have had various breaks (drugs, diet and training) and I have learnt a lot from them. Now I haven't covered every possible scenario but I feel I can safely form conclusions about my body and how it reacts in these situations. I find once you have built a base and carried weight around for awhile it's very easy to maintain. You constantly read on the forums how building and maintaining are very different and that is so true. Our bodies can also respond to new stimuli.

I have only trained about 7 times over the last 5-6 weeks and it's mainly been with bodyweight, bands, 1 x 7.5kg db and an exercise bike. On top of that my diet has been very inconsistent. I have also been on 150mg test every 5+ days. I have pretty much held everything but my midsection is slightly softer/wider but that is mainly diet related. If anything my legs have actually improved from when I started training at home. Which is good and bad considering I abuse my legs in the gym :o:D My calves really response well to higher reps and the way I utilize the exercise bike has been great for me. Obviously it hasn't been that long but I have also barely trained so I know if I had done more I would only look better for it. I often hear how you can't build muscle with lighter weight but there are various techniques you can use to your advantage.

One area I haven't trained well is my back as I pretty much never bothered but I could have started doing pull ups outside and set up a pullover movement with my bands or a towel... basically been more inventive but I never bothered as I figured a short break wouldn't be major. Although I have done a variety of banded rows and they are good but I need to put more effort into things. Even unilateral banded rows are great and of course when I get my heavier db's I can start doing various rows. I could have also done suitcase rows so it was mainly just me switching off my back movements but I will start being more inventive until the gyms open back up.

Anyway all things considered I am doing pretty well but I need to start training more frequently. I train high volume and it takes it out of me so I usually rest for 2-3 days but I will change that. As I posted awhile back upper/lower days would make more sense so I can increase frequency whilst the daily volume is lowered.

You obviously need to train but my point of this post is mainly how even with basic training maintenance is very easy for me. The same for diet as well. However when I come off all aas that is when my body usually falls apart. Granted I have been guilty of overtraining in the past when coming off but I really do notice a massive difference. It's pretty much impossible to hold your physique when your test has crashed even if training hard and dieting well. That trt dose and most importantly no crash makes things so much easier. Not many guys come off everything and if they do it's for 1 month or so which is nothing. I hear about guys coming off and loading up on pct drugs which is also not the same has coming completely off.

Moving forward just more of the same but more training and keep my diet the way it has been. If I do that I will continue to lean out and be in a great position for when the gyms reopen. I am smaller but looking fairly lean now. When I get pumped up I have a similar look to before. I just need to tighten up more then in a few weeks I will be in a perfect position to blow up :)

[Elvia1023]

Today I trained for about 1 hour 45 mins. It was the usual stuff so I started with bands for upper body. The bands I have are very short and not really used for lower body exercises. I can do a few but they are not long bands you see everyone using for squats and deadlifts etc. So I mainly just train upper body with those. I prefer using my db for squats, split squats, stiff leg deadlifts and calf raises etc. So it was upper body using bands and my db then onto push ups then abs. Lower body was all db and bodyweight movements. I kept the volume lower for legs but did a few sets of paused squats to failure. I like to do calf raises before the exercise bike so I stretched first then done many sets of calf raises. I used my db for unilateral sets then both legs. I finished with a massive set of bodyweight donkey calf raises using various techniques. Then it was time for the exercise bike.

Obviously the exercise bike is great cardio but the primary reason I use it is to train my legs. Today I started with a warm up on levels 1, 3 then 5 and that lasted 5 mins. Then just after 5:20 when it's on level 5 I start to pedal as fast and powerful as possible. By the time it's on 5:30 I want to be on the max level of 32. Then I simply pedal as hard as possible until 6:00 and I lower the level back to 5. My only concern is getting my heart rate back down because it's the blasts that I am concentrating on. I usually give myself 1:20 or 2:20 until I blast again. Today the blast finished at around 6:00 and I started pedalling as fast as possible again by 7:20 increasing the level to 32 until 8:00. Then I done a 3rd blast at 10:20 and finished at 11 then lowered to level 10 this time and pedalled for 3 mins until 14:00 before doing a short cool down of 1:00 so I finished on 15:00. Even the 1:00 cool down on a low level was torture. Interestingly by the time I started the first blast at 5:20-5:30 I had only burnt 35 calories warming up and when I looked at 6:00 I had burnt 87 so that is 52 calories in 30 seconds. Now I can't state my bike is accurate but I found that interesting and whilst it's impossible to record all numbers beause I was pushing it to the max I recall burning around 50 calories for every 30 sec blast.

My diet today was more relaxed but I controlled portion sizes. Well it was fine it's just my girlfriend ordered pizza but I didn't get anything. Although I had 2 slices of her pizza so nothing major. As long as you portion control you can still eat things like pizza and get good results. I don't even like pizza much so it was a one off. The rest of my meals have been standard. I haven't ate that much today so calories are fairly low. My meals today have been...

4 whole eggs with 150g lean pork on toasted walnut bread.
Cottage cheese with grapefruit.
INTRA- 4 scoops of EAA's.
50g synthepure, oats, pineapple, kiwi, banana, mixed berries and water.
2 slices of pizza.
Beef mince, tomatoes, aubergine and asparagus in a tomato, zucchini and aubergine sauce.

[Elvia1023]

My last meal was beef mince, tomatoes, aubergine and asparagus in a tomato, zucchini and aubergine sauce.

​https://i.postimg.cc/4y0JG4FS/IMG-6072093cd5c263b5525e99f06aac9950-V.jpg (https://postimages.org/)

[JohnMcc]

My last meal was beef mince, tomatoes, aubergine and asparagus in a tomato, zucchini and aubergine sauce.

​https://i.postimg.cc/4y0JG4FS/IMG-6072093cd5c263b5525e99f06aac9950-V.jpg (https://postimages.org/)

Sounds good as fuck. I been eat roast and veggies this week it hit the spot.

[Elvia1023]

I suffer from really bad tinnitus so I have to be very careful with loud music. However it's such an amazing tool especially for the gym. I like hard tracks from different genres when doing cardio. They really make a difference when you are pushing it for longer periods.

I go for the opposite when lifting heavy weights though. Well I don't listen to any music in the gym but if I ever need motivation beforehand I will put something on when getting ready for the gym. You can't beat Hans Zimmer including soundtracks from The Last Samurai, The Dark Knight Trilogy and The Da Vinci Code (Chevaliers De Sangreal)...

(If it doesn't work go to 51:00)

YouTube (https://www.youtube.com/watch?v=_HgzMhQTpOA)

[Elvia1023]

My waist has shrunk a lot in the last week or so. I done that by simply reducing calories. Just the most basic approach of eating less meals of the same foods. For the best results I would keep to small and frequent meals with high protein and carbs around training and some healthy fats usually in the first and last meals. However, recently I have done none of that and everything is balanced I have just simply cut down to 3-4 meals per day of the usual stuff. I have even had a few bad foods but just ate small amounts so a deficit will always work and it's not like I am going to drop loads of muscle in 1 week. My protein has only been approx 150g some days but that's fine for me to maintain muscle. We can often get very technical with things but it's often not needed especially in the short term.

My gym reopens on the 11th May so only 9 more days. That is a perfect amount of time for me to start where I want to be. None of my training equipment has still not come which is annoying. I will probably get my new db's a few days before the gym opens up :o:D In the meantime I have been doing the same sort of workouts each time. If I want to lift heavier I put my 1 db and some water bottles in a suitcase. I have done a lot of pushups and they have helped keep my upper body looking relatively sharp. I had the same rib pain after cardio last week so I had to rest again because it was really bad. I will monitor things but will be doing another intense bike session tomorrow at some point.

I am still at 150mg test e every 5 days but I did start 2iu hgh. I dosed it on/off for 1 week then done 3 days in a row then gave up as I was so tired. I figured on lockdown tiredness isn't so bad and maybe I could dose past it but it's so extreme for me. I think I will start blasting shortly after the gym's reopen. I could get results blasting with home workouts but I want to start off with a bang. I am thinking test, eq and adrol and hopefully I am ok with the eq. I will start low and taper up if I am ok with it. Otherwise it will be test and primo (maybe npp as well). Humalog will be used around workouts later on and high dosed igf-1 lr3 will definitely be added at some point as well. My plan is to use high doses around certain training days with a massive amount of carbs. This summer I want to be lean, vascular but as big and full as possible.

[Elvia1023]

I have been keeping my meals fairly basic recently. I always try to add greens and some vegetables but usually keep it to the same type of foods most of the time. Recently I have gone through quite a lot of asparagus, mushrooms, onions and tomatoes. I love the taste of all 4 and often put them together in dishes. Asparagus is extremely expensive here but I have been getting 1kg on a decent deal recently so using it much more. I often use it with beef mince and/or a tomatoe based sauce. However sometimes I will just fry it in avocado or macadamia nut oil and season with some beef or other times I put it in soups as well. I have mainly been rotating beef mince and chicken breast but have had some lamb and pork recently as well. I do 1 egg meal most days as well and sometimes that's with pork/beef and walnut bread. I put a variety of spices in everything as well.

Another beef mince, beans, tomatoes, mushroom and asparagus meal...

https://i.postimg.cc/x12qWGTh/DSC-4307.jpg (https://postimages.org/)

The other day I also done pasta, beef mince, tomatoes, aubergine and asparagus in a toscano sauce covered in grana padano cheese...

https://i.postimg.cc/Y0Chytr9/IMG-55fb22c2e801165b8e1494e9f41d0c7d-V.jpg (https://postimages.org/)

Later on I had a chicken, mushroom, red pepper and noodle soup in a tomatoe, miso, chilli and garlic broth...

https://i.postimg.cc/DfNXYbG3/IMG-f2e8c67bdfc3813cfda144e22b534bc9-V.jpg (https://postimages.org/)

Today I done a chicken, mushroom, asparagus and noodle soup in a chicken broth but forgot to take a picture :o

[Elvia1023]

My gf wanted me to do a home workout with her today. It was just a bodyweight one for women and I said I would do it for about 20-30 mins to warm up. It was good because it's something I never usually do. Very easy but good for warming up, burning calories, improving balance and co-ordination etc. Now I knew my delts were messed up but doing the workout really showed me how bad they have become. There were times I had to extend my arms out and hold them and I was in agony just doing that. I don't usually have any shoulder issues but they have started hurting over the last few months so it's something I will monitor. I know what I have to do and when I am back in the gym I will keep pressing to higher reps. I also need to lay off the pushups especially with my hands placed high.

Training today was great and after the above I done a variety of movements. Pretty much what I usually do minus the push ups. Although today was more leg focused with lot's of one legged stiff leg deadlifts with my one db. I rotated between deadlifts and squats. I also done some pistol squats which are brutal. Then some glute/ham raises on the floor. For calves I done a variety of raises including some seated bodyweight calf raises which are great. When doing calves with bodyweight or my 1 db I tend to just rotate through movements and have no rest between sets. Upper body was the usual but I added in some pull ups and to do them at home I just put a towel at the top of a door and bend my knees and pull up like that and I couldn't manage many reps so done multiple sets to failure with low reps. I also done some unilateral band rows and the way I have it set up really increases the resistance. Today I included quite a few sets for traps as well with the heaviest sets I used a suitcase with my db and some filled water bottles inside for unilateral reps.

My nutrition today has been very basic. I trained fasted with 1 scoop of Excelsior and no EAA's as I need to order more. Post workout I had a synthepure smoothie with 2 apples, 1 kiwi, mixed berries and water. For the next 3 meals I had the same thing because I made a large serving in my pan and divided it into 3. That included pasta, beef mince, yellow peppers, tomatoes and asparagus in a tomato, zucchini and aubergine sauce. My last meal was cottage cheese with blueberries and walnuts.

Tomorrow I plan to do some intense cardio and abs. I am also going to add in 3ml synthetine preworkout and start using that daily. That always helps with fat loss and increases my vascularity. I need to order some bits as well for my next blast :)

[Elvia1023]

I have been taking it fairly easy recently. Training has been good but nothing too intense a part from the cardio I have been doing (approx 2 times per week). I have started doing yoga as well on some days. I trained with my bands/db/bodyweight yesterday for about 45 mins then done 1 hour of yoga. That yoga was fairly challenging and I was soaked in sweat by the end of it.

My gym finally opens tomorrow so it will be full steam ahead. Although for the first week or so I am going to stick to higher reps and not overdo the weights for all movements just to allow my body to ease into things. There are various restrictions in place and it won't be 24/7 but as long as I avoid peak times I should be ok. I go to 2 gyms and for 1 the changing rooms are all closed but the other allows showering only. In one they will take my temperature upon entry so I am best avoiding certain supplements around training. I haven't decided but I will probably end up doing a modified version of push, pull, legs for my routine as I want to separate body parts and I like covering the whole body in 3 training days. I will adjust frequency but I think I am going to push things so at the height of summer will be training approx 6 days per week so I cover all areas twice per week.

I am thinking I will start with test p, test c, eq and adrol. I need to order some eq and adrol and extra test before I will start blasting. I will probably start with something like 50mg test p daily with 250mg test c per week. I will up the test c to approx 500mg so that will be approx 850mg total. Adrol will be 50mg pre workout but I may try 100mg later on. I will run the adrol in very short cycles so probably 2 weeks on 2 off and 2 on. Eq I have to be careful with so I want to see how I am with it as it's given me anxiety in the past so I will start with 1 inj of approx 50mg and go from there. If I am ok I will probably move up slowly to a max of 450mg per week. On top of the aas I also have IGF-1 LR3 that will be added to my pack and I plan to trial it to see how good it is. If it's good I know how to maximize it's effectiveness and that involves taking it when extremely insulin sensitive and combining it with a large amount of carbs. I will incorperate some fasting in the future but more on that at a later date.

[JohnMcc]

Lucky your gums are opening. Here in my state in the US we have no foreseeable end to all this bullshit, everything is still locked down.

[Elvia1023]

Lucky your gums are opening. Here in my state in the US we have no foreseeable end to all this bullshit, everything is still locked down.

The gyms closed a little earlier over here than the US but yes they have opened much sooner than most in the US will. It's the same in the UK and they will be closed for awhile. I am very happy but it is weird/stupid seeing the differences place to place over here. I should add pretty much everywhere here is open now so all the shops, salons, bars and restaurants. The overriding thought in my head when training the 1st day was there is no way the gym should have been closed this long. There was a limit for the people allowed in each room, cleaning products everywhere, hand sanitizer, clear walkways, spaced out machines etc. I go from that to walking outside past a restaurant and I see 4 people sat on a small table right next to each other. Whilst I don't necessary disagree wth that it's just beyond stupid the different rules from place to place. There is suppose to be a 2 metre rule everywhere but that would most restaurants unable to open as even if just 2 people were sat opposite eachother that is less than 2 metres apart so they seem to have just forgotten the rule for them. I have been to the gym 3 times now at different times (7am, 3pm and 8pm) and it's been empty every day. I am definitely going to make the most of things now though and I feel bad for everyone else.

[Elvia1023]

I have been the gym 3 out of 4 days now and I have done 1 rotation of push (with calves and cardio), pull (with abs) and legs (with cardio). Every workout has mainly been for pump only and no sets to complete failure. I have lifted moderate weight so in no way am I pushing things just to get my body used to heavier lifting again. I will build up the intensity over the weeks.

My strength on push day was right down which was surprising to me. There is a heavy chest press and I usually do 4-5 plates per side. Anyway I had 2 plates per side thinking I will do 25 slow reps then I may go up to 2.5 plates. I literally failed by 15 reps so I definitely need a few weeks to get my strength back up. Most other movements were not to failure and just pumping as much blood into the muscle as possible.

Every day has been fairly high volume so far. Things are feeling good. Although my lower back has felt off recently (last few weeks) and it's due to not training much. After doing abs it was really bad the next day and why I had it off. I need to be careful especially with leg/knee raise movements. Today it was legs and I had 1 scoop of Excelsior on a fairly empty stomach so I felt amazing. Nothing too heavy but I kept the pace fast and just tried to get a great pump...

Leg Press Calf Presses (unilateral and both)... multiple hard sets and I threw in some bodyweight standing calf raises, seated calf raises and stretches in between sets.
Seated Leg Curls (unilateral and both)... a few good pump sets with stretches between sets.
Stiff Leg Smith Deadlifts... 2 good high rep sets getting a good stretch only with 30kg per side (my lower back felt good).
Hip Abductors... 1 good set.
Hip Adductors... 1 good set.
Horizontal Leg Press... a few decent high rep sets going up to only 140kg. I ended with 1 set of 30 slow reps using 3 different foot positions of 10 reps each.
Leg Extensions... a few good pump sets. I was doing bodyweight squats and walking lunges between sets as well.
Stretches (mainly for lower back).
Spin Bike... approx 10 mins of intervals using maximum power for the ultimate pump.

Tomorrow it will be push day. I only done calves the other day because it was my first day back and I added alsorts in. This time it will just be push and maybe some cardio. Then pull with abs then legs for another 3 day rotation. Probably more of the same and mainly going for pump but slightly increasing the intensity. After a few rotations I will start to really up the weight and get as strong as possible.

I have just ordered some test p, test c, eq, adrol and mk-677. I do have some test p and about 10 adrol tabs on me so I could start now but I may just wait until I have everything. Although I am tempted to start 50mg test p daily with 1 adrol preworkout and instead of test c just carry on with my current test e until the vial runs out :o:D I have 3 vials of npp (etc) so there are other possibilities but I would rather stick to the plan. When I was posting the other day I made my new blast up when typing so I don't put much thought into these things and I am fairly easy going but I will stick to the that plan as I prefer to rotate drugs so test c instead of test e and test p for a change and I have 3 vials in stock and eq for a change (and effects) and adrol for the strength and fullness.

I haven't been eating much recently and I have had a few treats. I had some pizza the other night and no surprises I was a bloated mess but also ended up on the toilet for hours. If I posted that look as a starting pic people would be shocked and I would transform because my waist was about 42 inches. It had gone back down by the next day though so I am back to normal. I really have to be careful with what I eat and because it's been awhile the effects were that much worse. Now I will just stick to my clean food at all times as I am serious about this now. That pizza has put me off cheat food for awhile :D I will be ensuring all areas are covered over the next few months in order to keep my waist tight as I try to fill up all over as much as possible. I will go into more detail at a later date but it includes fasting, carb timing, igf-1 lr3, insulin, digestive enzymes, vacuums, nitric oxide expanders, syntherol, pre/probiotics, ab training etc.

[Elvia1023]

Things are going really good now. I have trained 7 out of 9 days. I am in my 3rd rotation of Push, Pull and Legs. My intensity is increasing as the days go by. My strength is slowly climbing but I am still very weak (especially pressing) compared to a few months ago. Even with the increased intensity the D O M S has been bad from the start especially in my legs. D O M S in all muscles but mainly quads then after the 2nd session hamstrings. I have started going to failure but in higher rep ranges and most are not what I would call crazy gun to your head sets were I go until I can't move the weight at all. As the weight is lower I tend to do more working sets so I am increasing the volume of hard sets to compensate for not hitting big weight in the lower rep ranges. Although I am generally just training at a faster pace and enjoying the higher volume but I will adjust things as I move along.

I just added 50mg test p 2 days ago and there are a few reasons for that. I can sometimes get pip from test p so that was one reason but it's completely painless so I am going to start dosing 100mg eod instead. It just saves injecting it daily and I will also add in test c at 250mg every 4 days now so I can dose them together. I just ordered so I will have the test c soon. I can just use test e for now so will do the same dose. I have also added in 50mg adrol preworkout today so that should help matters greatly. So starting from now it will be 850mg test and 350mg adrol per week. I am only going to run the adrol for 2-3 weeks and I will add it back after a short break.

My diet is still fairly relaxed in the sense of calories and I am not pushing anything. The added hormones will improve condition and I will start increasing calories gradually... well not gradually to be fair as I know I can jump up quickly and if I adhere to everything and I will just get fuller without putting on any bodyfat. I know my metabolism will start firing more with training in the gym, increased food, added hormones and being more active through the day. It's time to get things moving fast now as I have gone backwards over the last few months. I will sort out a pic sometime tomorrow.

Most of my meals have been similar recently. Lot's of variations of beef mince dishes with different sauces (usually tomatoe based). I like to use a tomatoe based sauce due to the taste, versatility and the low calorie content. That usually comes with a variety of vegetables, beans, rice or pasta. I have been having more chicken recently and that will be upped now. I tend to have that with vegetables and rice. I am sure I will have chicken, peppers, asparagus and rice at least once daily from now on.

Today I made a really nice chicken dish with basmati rice. The chicken was cooked with red peppers, courgette in an oyster sauce with added aromat, cinnamon, paprika and chilli pepper. I didn't take a picture but I have a few pics of meals I have had recently.

Beef mince with tomatoes, cherry tomatoes, mushrooms (white and brown), white asparagus, courgette, yellow peppers in arrabbiata sauce (tomatoe, garlic and red chilli pepper) with rigate pasta...

https://i.postimg.cc/KYcJTcdL/dish2.jpg (https://postimg.cc/YvV6K72q)

Takeaway Burger with bacon and cheesy fries...

https://i.postimg.cc/jjj45g74/dish3.jpg (https://postimg.cc/BjdK7CNj)

Beef mince with tomatoes, mushrooms, green asparagus, yellow peppers in a tomatoe and basil sauce with gluten free penne pasta...

https://i.postimg.cc/25d2bbcC/dish.jpg (https://postimg.cc/cKHQPHGz)

[Elvia1023]

It was PULL today and I really pushed it hard. I kept the pace high and went heavier than last time but still tried to keep the reps over 10 per set. Pretty much my usual exercises before the lockdown so incline bench rear delt flyes, incline bench db rows (high and medium), pulldowns, seated cable rows (both arms and unilateral), barbell shrugs (front and back) and lower back extensions. I started the day with approx 15 mins of hard abs. I believe it's useful/important to train abs when training back. I usually keep the weight minimal for abs. When training I visualize more so "burning" opposed to "growing" when it comes to abs. Bi-ceps were at the end and I didn't have much time so were very fast paced and involved a few working drop sets and a variety of movements in 10-15 mins (standing db curls, db hammer curls (2 variations), db preacher curl (2 variations), reverse cable curls, spider curls and wrist curls.

I have just injected 100mg test p with approx 250mg test e. I will repeat the 100mg test p eod and the 250mg test e every 4 days. I dosed 50mg adrol preworkout earlier and I felt a bit ill mid session so I assume it was that. I doubt it was my pre workout so I am sure it was the adrol as it's a common thing when I use it. A slight ill feeling but nothing too bad so it won't effect my diet. Although I am surprised it has occured so quickly but it's a factor (there are a few) as to why I only run adrol in very short cycles and I usually keep the dose at 50mg per day.

I had some quick pics taken about 30 mins post workout when I got home. Not very good but fine considering the last few months. Now I am on a good path (no more takeaways :eek:) and just started my cycle a few days ago so I will change fast. So all things considered I am fairly happy with this not so impressive look. I am 6ft 2 and not sure of my current weight but I expect to be about 15 pounds heavier in a few weeks. Plus yes I really need a shave :eek::D

https://i.postimg.cc/rm3xynQH/IMG-b58b3a4961c7f11496b9d31e822f57b7-V.jpg (https://postimages.org/)

I should have mentioned I expect to be 15 pounds up in a few weeks but also look leaner as well. I think even just shaving will probably knock 3% bf from me :eek: I can tell my body wants to fill up as I have lost a lot of fullness but it will come back.

[Elvia1023]

I have just trained legs and I am destroyed. I didn't even go heavy for most movements but I didn't rest more than 40 secs between any sets and trained for about 1 hour and 20 mins like that. Ended up on the spin bike and pumped my legs up as much as possible. I used the same exercises as last time so calf presses, seated db calf raises, seated leg curls (unilateral and both), smith stiff leg deadlifts, horizontal leg press, leg extensions and spin bike. I will start pushing the weight much more now as I am a few sessions in.

Today I feel like having a lot of fruit so going to include it in every meal. I only had 5 hours sleep last night so I want to get much more tonight as I am ready to attack my next PUSH day tomorrow. I am definitely in a good place mentally because everytime I finish a workout I look forward to the next one. Although I strained my right trap from the heavier barbell shrugs yesterday but it will heal fast. I also added MK-677 to my order so when I get it I will see if I can last on 10mg per day. The 50mg preworkout adrol made me feel a little ill today and I had no appetite post workout. I am probably going to have a few protein fruit smoothies as they go down easy and I love the taste. My next one will be made with synthepure, pineapple, kiwi, oats, mixed berries and water.

I am on next to no supplements now but I plan to order some as I need to ensure my blood pressure and cholesterol stay as good as possible as I increase my doses. I don't usually come off certain ones but just decided to pretty much drop everything. Right now all I am using are 4 Krill Oil caps and 5ml synthergine (oral) per day. I do use aminos and hbcd's intra workout and I will start adding in extra glutamine now as well. I have just started using a new Amino product called The Amino+ from Myprotein. It is missing 2 of the essential aminos (l-tryptophan and l-phenylalanine) but contains some useful ingredient. I have been using 3 scoops (4.5g leucine etc) with 37.5-50g HBCD's intra workout.

Nutritional Information


Serving Size - 2 scoops (20 g)
Servings Per Container - 20 (400 g)
Active Ingredients



Per Serving



L-Leucine

3 g



L-Isoleucine

1.5 g



L-Valine

1.5 g



L-Glutamine

2 g



L-Citrulline

1 g



L-Tyrosine

1 g



Taurine

1 g



L-Arginine

1 g



L-Lysine

400 mg



L-Threonine

400 mg



L-Histidine

400 mg



L-Methionine

400 mg



L-Theanine

400 mg



KSM-66® Ashwagandha​

100 mg



AstraGin®

25 mg



BioPerine®

2.5 mg



Vitamin C

75 mg (94% *)






*NRV (Nutrient Reference Value)

[Elvia1023]

I am already fuller and tighter but have a long way to go until I am happy. I have trained everyday this week. The intensity has been building up as well. Obviously we could go crazy 1st day back but it's not the smartest approach. For me like we train to get gradually stronger I also need to train my brain in a way to gradually get more intense. I could go crazy but truth be told it's not fully in me and I am building it up so I don't get injured. Whilst intensity is very genetic if it were easy to create everyone would probably be taking their working sets to the max and clearly 99% people don't. It's not easy to allow yourself to get to that pain threshold and sometimes I simply don't have it.

Yesterday was PULL and I changed it up a bit. Well I added some movements which I wouldn't usually do but my lower back felt fine. They were Smith Rows and then Standing DB Rows supersetted with DB Deadlifts. Most of the heavier db's are closed off now so I could only go up to 30kg db's but I just done higher reps. For the Smith Rows I went up to 50kg per side. For most other back movements I went as heavy as possible because my back was supported. I will see how I am but will try to progress in strength in all movements over the following months. My other gym has heavy db's and plate loaded machines so I will use that gym when training back in the future.

Today was legs and more of the same. As I hit my lower back quite hard the previous day I decided to play it safe and not do any heavy stiff leg deadlifts. I mainly concentrated on seated leg curls for hamstrings. I went heavier for leg press and leg extensions today. I used 90% of the stack for 20 controlled reps of leg extensions. If I was going at 100% I could have grinded out more reps but I still held the isometric contraction until complete failure on the final rep. Next workout it will be the whole stack and then I will higher reps and then I will play about with rep speed. Although most of my future leg workouts will be in my other gym as I have much more room for adding weights to my lifts there. I finished with intervals on the spin bike again and that was brutal.

My body needed calories today so I fed it. After legs I went through about 150g protein, 400g carbs and 60g fat in the space of 5 hours. Most of my meals before bed will mainly consist of protein and fats with some fruit. I want to rest well because tomorrow I plan to hit PUSH and probably in my other gym for the 1st time so I will push the weight to the max now. I done that last time but in the 15+ rep range but this time in the 10-12 rep range. I am moving a long nicely and I hope to be back to my usual strength in another week.

Now part of the reason I stated I needed the calories today was the training frequency but also due to yesterday. I dropped the adrol and was going to have a break but decided last minute to dose Nanodrol preworkout. It states 0.5ml 3 times daily so I thought just use 1ml per day but dose it all preworkout. I dose it and go to the gym and well it was great and I was super full and pumped. However I leave the gym and the nausea builds up and up. I haven't felt that ill in a long time and it lasted all night. Just no appetite whatsoever. I had a shake (Optimum Nutrition Gold Standard Gainer) post workout because I had no appetite. Then a few hours later I had 2 protein puddings which are 40g protein and some fruit because both are easy to eat. Then I had another shake made with synthepure, pineapple, oats and mixed berries. I made myself have some cottage cheese and mixed nuts pre bed. I thought the adrol was bad but this was on another level. I dosed 0.5ml today and have been fine but still a bit nausous. I will carry on with 0.5ml and if my appetite is in anyway effected I will drop it straightaway.

Preworkoput today I also dosed 2ml synthetine and 1ml syntheselen in my delt. No pip whatsoever and with my preworkout I felt great in the gym. Intra I had 3 scoops of Amino+ and 50g HBCD's. Tomorrow I am going to add in humalog. My complete workout plan starting tomorrow consists of...

PRE
5iu Humalog
2.5ml synthetine
1 ml syntheselen
0.5ml NanoDrol
1.5 scoops of Preworkout+ (9g citrulline, 4.8g beta alanine, 2.25g betaine, 450mg VASO6, 450mg caffeine etc).
Banana

INTRA
3 scoops (30g) Amino+
60g HBCD's
5g extra (8g total) Glutamine

[Elvia1023]

I have trained everyday for nearly 2 weeks now. I don't mind testing the limits but I will obviously pull back on the training frequency soon. Right now I am loving the gym so it's full steam ahead. I am pushing the weights more now so I will have to start incorporating some rest days otherwise I will just burn out. Recently I have put on about 10 pounds and I look just as lean so the water is going in all the right places. Although I do have to be careful with my waist so I will adjust things as I move along. I am trying to eat as much solid protein as I can so I have dropped the nanodrol because it was lowering my appetite.

For PULL yesterday I added in the Smith Rows and DB Rows again. I went up to 3 plates per side (drop off set of 2pps) for the Smith Rows. It's not big weight but for my lower back it is huge weight so I will have to be careful but so far so good. For now I will stick at 3pps and just really focus on the form and squeeze as I know if I just carry on moving up it won't end well. When I go to my other gym I can really push the weight for the plate loaded row machine and will be hitting double the weight as my chest is supported. I was rushing yesterday so I kept my workout fairly basic and it felt great. I always add in unilateral cable rows and go as heavy as possible for approx 10 reps. I also threw in one working set of lat pulldowns (whole weight stack) and some rear delt flyes. For bi-ceps as I didn't have long I just used barbell curls and barbell reverse curls going up to 20kg per side. Bi-ceps is one area I don't really push the weight on these days as I get better results with moderate weight and higher reps and squeezing as hard as possible during every rep. I will still push the weight for db hammer curls and some other movements but you won't see my attempting 2pps EZ bar curls like I used to do when I was younger https://brotherhood.is/image/gif;base64,R0lGODlhAQABAIAAAAAAAP/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7

Today was Legs and I felt great. Preworkout I dosed 5iu humalog, 2.5ml synthetine, 1ml syntheselen and 1 scoop of excelsior. Intra I had 3 scoops of Amino+, 60g HBCD's and 5g added glutamine. I have been training in the same gym recently and it's very limited for equipment. I have to be careful with various free weight heavy leg movements but I work very well around it. I done many sets of smith calf raises supersetted with bodyweight raises and some db seated calf raises. For hams it was mainly unilateral db stiff leg deadlifts and ham/glute focused leg press. Hip adductors then some DB Squats and leg extensions. Today was fairly fast paced with 1 working set per movement (excluding calves). I finished on the spin bike doing intervals which is always brutal for me. The pump I get from my preworkout stack is crazy and that was my main aim for today.

I won't go into all the details but I am thinking eq may not be worth trying. If I did get anxiety from it I don't have anything (came off my SSRI after approx 7 years on it) to help with that so I would rather not risk it. Anyone who has had bad social anxiety will know how horrible it is and I don't want to be struggling through it. I recall last time after dosing eq in the night having horrible social anxiety the next day so I dosed 10mg citalopram and it calmed me down. Citalopram takes weeks to build up but it's onset is fast. It has helped me during a few panic attacks so I would rather have it on hand before testing my response to eq. I have 2 vials of NPP so I may add that instead at 50mg eod (with 100mg test p) and just up it to 100mg eod so I am on 350mg of both plus the 500mg test c.

My diet hasn't been perfect but it's solid and I am still progressing so it will only get better. Post workout today I have had 2 meals of chicken, yellow peppers, green asparagus and cherry tomatoes with basmati rice. Each one approx 60g protein, 100g carbs and 10g fat. My next meal will be similar but with slightly higher fats (cottage cheese, fruit, nuts and seeds).

Tomorrow should be PUSH. If I am not well rested I may have a day off. I need to be 100% because it will be pushed to the max now. It's time to add in more aminos now. My planned diet for tomorrow looks like...

20g Amino+ in 1 litre of water.
5 Whole Eggs and Protein Cereal (with nuts and seeds) with coconut milk.
20g Amino+ in 1 litre of water.
Beef mince, pineapple and basmati rice.
INTRA- 30g Amino+ and 60g HBCD's in 1.5 litres of water.
Chicken, green asparagus, yellow peppers, cherry tomatoes and jasmine rice.
20g Amino+ in 1 litre of water.
Chicken, green asparagus, yellow peppers, cherry tomatoes and jasmine rice.
Cottage Cheese with nuts and seeds.

[Elvia1023]

I had a day off yesterday and it done me good. I also went to bed earlier and tried to sleep as much as possible. Today was PUSH day and I attacked it and tried to go as heavy as possible for all movements for 10+ reps. My gym closes at 10pm now and I lost track of the time so had to rush out so I decided to dose my humalog and synthetine post workout instead. I went with 6iu humalog and 3.5ml synthetine but tomorrow when I dose it preworkout it will be a combo of synthetine and syntheselen. I still had my usual intra shake (already had it ready in the fridge) and when I got home I took Flex out for 30 mins then had the slin and synthetine. Just after I started sipping on a shake made with 50g synthepure, pineapple, oats, mixed berries and coconut milk. That combo tastes amazing and it's probably my favourite shake. As a result I just had 1 chicken meal and that was made with asparagus, peppers and cherry tomatoes with basmati rice. I have only had 2 amino shakes today but I am going to add in a big protein shake pre bed to make up for things. My next meal is cottage cheese but I feel like fruit so instead of nuts and seeds I am going to go with mandarins, blueberries and grapefruit juice. I will add an avocado and some nuts to my shake before bed as well.

Training was hard and I added in a few extra working sets. Approx 90mins preworkout I ate beef mince, pineapple and basmati rice. I decided to eat 1/2 a small watermelon about 45 mins preworkout then just before leaving I had 1.5 scoops of Preworkout+

Warm Up.
Incline Bench DB Lateral Raises... 2 working sets.
DB Front Raises (hammer grip)... 1 working set.
Machine Shoulder Press... 1 working set.
High Incline Smith Press... 1 working set (3pps).
Flat DB Flyes... 1 working set.
Machine Press... 2 working sets with approx 45 secs rest in between (hammer then pronated grip).
Chest Dips... 1 working superset (30kg db and bodyweight).
Floor Close Grip Smith Press with deadstops... 1 working drop set (2.5pps, 2pps and 1.5pps).
Standing EZ Bar Tri-cep Extensions supersetted with Cable Tri-cep Pushdowns... 1 working set.
Stretches.

Tomorrow will be PULL and more of the same. I am thinking rear delt flyes, db high rows, smith rows, unilateral cable rows, barbell shrugs and lower back extensions. Biceps will be ez bar curls (normal and reverse), db hammer curls and maybe some wrist curls. I have missed abs recently so I will add them in at some point as well for approx 10 mins. I will shave one day and get some updated pics done.

[Elvia1023]

So many updates so I will keep each brief and post more details over the next few days. I have trained brutally hard over the last 3 days so I will probably take a day off tomorrow. I am basically now taking all working sets to the complete limit in the 8-15 rep range. For some leg movements due to current weight restrictions I am doing some higher rep sets and adding in intensity techniques. For example I can't load up the adductor machine due to the gym but they don't mind me throwing some db's on the weight rack. You can only fit 4 small db's in there though so not exactly a lot (10kg x 2 and 9kg x 2). As a result I done a massive drop set for my working set (2 days ago) and I can barely walk today. I also used the horizontal leg press on the lowest setting so as deep as possible and got 23 reps with the full weight rack for very controlled reps which was brutal.

For PUSH yesterday I went up to 3pps for incline presses. I also done some very strict db flyes with 30kg db's. I can only use up to 30kg db's now which is nothing but I make them very strict and as hard as possible so it's plenty of weight. When I go to my other gym I will probably be using nearly double the weight in the future but the form won't be as strict. I also done 3 working sets of chest dips with 20 secs rest between sets. For shoulders it was mainly db lateral raises and standing smith presses. I can't do them in most smith machines because of my height but in this one I can just about do it and they feel great. I went up to 2pps for the standing smith presses. For tri-ceps it was mainly extensions for a change as I usually add in a heavy movement such as close grip bench or skull crushers.

Earlier was PULL and more of the same and I went up to 3pps for smith rows. I could go heavier but I don't need to go over my lower back issues again so for now this is plenty and I will build up gradually over time. Anyway it was all heavy and fast paced and I was destroyed by the end of it.

All year I am usually on certain supplements mainly geared towards cholesterol, blood pressure and the heart in general. Recently I have only been using krill oil and synthergine. However I am adding in some supps and I will go over them in the next few days. They all have a clear purpose and should help maintain certain blood markers as I push things further.

I did fall off my diet recently for 2 days and I know it's bad but I am still progressing well. Since I last posted pics I am up approx 15 pounds. I am looking fuller and fuller but I have a long way to go. I will post more pics soon I just need to shave soon. My hair grows so fast and now I am covered but I hate shaving so always put it off. Even my hands are really hairy now which I don't like especially after getting my hand tattoo as it's black with brown hair on top of it :o:D

As I posted the other week my issue is I didn't have a clear goal. I wanted to get huge and then cut for summer but after everything happened I have been a bit in the middle. Now the plan is just to get as full and dense as possible without gaining body fat. Then I will probably cut back for the end of summer but try to remain as full as possible.

I am not adding in eq but I added npp in. Right now I am dosing 1ml test p and 0.5ml npp eod and test c at 1ml every 4 days. So every 8 days I am on 900mg test and 200mg npp. I will taper the npp dose up to 100mg eod so 400mg every 8 days. No orals for now but I will add in 40mg tbol soon for 2 weeks. I am using approx 2.5ml synthetine and 1ml syntheselen preworkout. Soon I will add in IGF-1 LR3 :)

[maikolo33]

So many updates so I will keep each brief and post more details over the next few days. I have trained brutally hard over the last 3 days so I will probably take a day off tomorrow. I am basically now taking all working sets to the complete limit in the 8-15 rep range. For some leg movements due to current weight restrictions I am doing some higher rep sets and adding in intensity techniques. For example I can't load up the adductor machine due to the gym but they don't mind me throwing some db's on the weight rack. You can only fit 4 small db's in there though so not exactly a lot (10kg x 2 and 9kg x 2). As a result I done a massive drop set for my working set (2 days ago) and I can barely walk today. I also used the horizontal leg press on the lowest setting so as deep as possible and got 23 reps with the full weight rack for very controlled reps which was brutal.

For PUSH yesterday I went up to 3pps for incline presses. I also done some very strict db flyes with 30kg db's. I can only use up to 30kg db's now which is nothing but I make them very strict and as hard as possible so it's plenty of weight. When I go to my other gym I will probably be using nearly double the weight in the future but the form won't be as strict. I also done 3 working sets of chest dips with 20 secs rest between sets. For shoulders it was mainly db lateral raises and standing smith presses. I can't do them in most smith machines because of my height but in this one I can just about do it and they feel great. I went up to 2pps for the standing smith presses. For tri-ceps it was mainly extensions for a change as I usually add in a heavy movement such as close grip bench or skull crushers.

Earlier was PULL and more of the same and I went up to 3pps for smith rows. I could go heavier but I don't need to go over my lower back issues again so for now this is plenty and I will build up gradually over time. Anyway it was all heavy and fast paced and I was destroyed by the end of it.

All year I am usually on certain supplements mainly geared towards cholesterol, blood pressure and the heart in general. Recently I have only been using krill oil and synthergine. However I am adding in some supps and I will go over them in the next few days. They all have a clear purpose and should help maintain certain blood markers as I push things further.

I did fall off my diet recently for 2 days and I know it's bad but I am still progressing well. Since I last posted pics I am up approx 15 pounds. I am looking fuller and fuller but I have a long way to go. I will post more pics soon I just need to shave soon. My hair grows so fast and now I am covered but I hate shaving so always put it off. Even my hands are really hairy now which I don't like especially after getting my hand tattoo as it's black with brown hair on top of it :o:D

As I posted the other week my issue is I didn't have a clear goal. I wanted to get huge and then cut for summer but after everything happened I have been a bit in the middle. Now the plan is just to get as full and dense as possible without gaining body fat. Then I will probably cut back for the end of summer but try to remain as full as possible.

I am not adding in eq but I added npp in. Right now I am dosing 1ml test p and 0.5ml npp eod and test c at 1ml every 4 days. So every 8 days I am on 900mg test and 200mg npp. I will taper the npp dose up to 100mg eod so 400mg every 8 days. No orals for now but I will add in 40mg tbol soon for 2 weeks. I am using approx 2.5ml synthetine and 1ml syntheselen preworkout. Soon I will add in IGF-1 LR3 :)Good stuff champ [emoji471]

Sent from my SM-G973F using Tapatalk

[Elvia1023]

I had yesterday off and today I trained legs and feel like I have been run over by a car :o:D I am feeling good but I definitely need a good sleep. My lower back has been feeling ok recently and I have been testing it with movements I would usually avoid. I am not going really heavy but still if you said to me 1 year ago I would be doing stiff leg deadlifts and smith squats in the same workout I would be surprised. I am careful with my form though and it makes a big difference. For the squats I try to make the movement straight up and down. I also have my heels elevated and my stance is about shoulder width because if it were any narrower when I go deep I would be bringing in too much lower back and glutes. This is mostly quad involvement and as a result it saves me having to load up the bar on my back which I don't like doing even if just doing standing calf raises. I still done 2pps so it wasn't light but obviously not a lot but more than enough to really destroy my quads. I will increase the weight over time but I save the big weights for safer movements for me such as leg press.

Smith Standing Calf Raises... 2 working set with the last being a drop set with 2 drops (3pps, 2.5pps, 2pps).
Seated DB Calf Raises... 1 working set.
Horizontal Leg Press Calf Presses... 2 working sets (full weight rack and drop off with about 70% of the stack).
Seated Leg Curls... 2 working sets (1 full weight rack and a drop off with about 80% of the stack).
Smith Stiff Leg Deadlifts... 1 working sets with 2.5pps.
DB Unilateral Stiff Leg Deadlifts... 1 working set with a 30kg db for each leg.
DB Stiff Leg Deadlifts... 1 working set with 18kg db's for high reps with maximum stretch.
Smith Squats... 2 working sets with 2pps.
Leg Extensions... 1 working set with the full weight rack for 25 reps.
Spin Bike... 10 mins including 3 blasts for approx 30-45 secs for max pump.
Stretches.

I am loving the synthetine and syntheselen combo recently. I feel so warm when I train and I can definitely feel the difference. I am still at 2.5ml and 1ml but plan to increase the dose over time.

Today I finally started the IGF-1 LR3 I will be trialling. I started with 75mcg preworkout and I felt it hit so I lay down for 5 mins. It's far too early to state anything for now. All I know is the pump in my legs was crazy when training but I also took a preworkout so I will see how it goes over the next few weeks. As a result I won't add in tbol for now just so I can judge this better. I also received MK-677 today and it will be the same for that as well. I am going to add in 10mg per day in about 2 weeks and see if I am ok (fatigue) with that dose and if so stay there. I could do with the added appetite boost as well. Although I was very hungry post workout today which is not normal for me so I will monitor that. I am going to dose 100mcg IGF-1 LR3 before my next workout and I will stay at that dose and adjust if needed.

I have been having more shakes recently and I plan to carry on as they are easy for me and I load them with nutrient dense foods. I have also been using dried fruit and nut mixes which aren't the best due to the added sugar but I get good ones and I love the taste so they are staying in.

2 apples, 1 kiwi, spinach, mixed berries, synthepure and coconut milk.
Beef mince, peppers, cherry tomatoes, asparagus and basmati rice.
INTRA 2.5 scoops of Amino+ with 75g HBCD's.
Pineapple, 1 banana, mixed berries and rice milk.
Chicken, asparagus, peppers, cherry tomatoes and pasta.
Chicken, asparagus, peppers, cherry tomatoes and pasta.
Cottage cheese, red grapes, blueberries, blackberries, walnuts, cashews and goji berries.

Now is time I will start to really push the carbs post workout. I didn't use any insulin today with the synthetine/syntheselen but I will probably dose 10iu humalog postworkout tomorrow then EAT.

[Elvia1023]

I am under a lot of stress at the moment but just getting on with things. Yesterday I said to myself just go for it which I always do but I was on a mission to really push it to the max. I probably looked a bit mental in the gym as I was loaded up on preworkout :o:D I moved up to 4pps for incline smith presses for 5 reps and a back off set with 3pps for I think 11 reps. I pushed every movement to the max and it felt good and my strength is definitely climbing. The full sequence consisted of incline bench db lateral raises, standing db lateral raises, db front raises, incline smith press, db flyes, chest dips, ez bar floor skull crushers and machine tri-cep extensions.

My body is starting to change fast. It's hard to pinpoint what is doing what but the combination of everything is really coming to life now. I have really tightened up over the last few days since adding in the igf-1 lr3 so it's going well so far. I haven't dosed insulin recently but I dosed lr3 post workout yesterday. Today I used it preworkout (pull) and I increased the dose to 120mcg injecting 60mcg in each lat. With the LR3 I dosed 2.5ml synthetine and 1ml syntheselen. Intra I had 3 scoops of Amino+ and 75g HBCD's.

Tonight I trained in my other gym for the first time in months and went very late. I wasn't feeling that great and I had to really push myself. You know the days you get in the gym and feel like going home. It didn't help the gym was empty with no music whatsoever but I just told myself push 1 set at a time and ended up having a great workout. I have many more options in this gym. My workout consisted of...

Incline Bench DB Rear Delt Flyes... 1 working set.
Reverse Pec Deck... 2 working sets.
Machine Pullovers... 1 working set (I have missed this machine).
Barbell Rows... 2 working sets (1 loading and 1 drop off) with 3pps and 2pps (not bad for my glass lower back :o:D).
Unilateral Rows... 1 working set for each arm with 4pps.
DB Shrugs... 1 working drop set of over 100 reps (100lbs, 80, 60 and 40).
Rope Straight Arm Pulldowns... 1 working set.
Abs and Lower back for 15mins (back extensions, hanging knee raises, reverse hypers, machine crunches etc).
Biceps and Forearms for 15 mins (barbell curls, machine curls, db hammer curls, reverse curls, preacher curls, wrist curls etc).
Stretches.

Tomorrow I am going to stock up on smoothie ingredients so lot's of fresh fruit, oats, frozen berries, coconut/almond/rice milk, nuts and greens (asparagus, spinach and kale). I am going to start pushing them more. I am going to feed this LR3 with more and more carbs over time. I can see my body is starting to burn through everything so I need to keep pushing it. My goal right now is to grow lean and that's what I will do. My waist isn't great now (it's fairly lean though) but I think I can add another 10 pounds keeping it as tight as it is over the next few weeks.

[Elvia1023]

I trained legs tonight with my mate. We haven't seen each other in months so we chatted a lot but still made the working sets count. I didn't sleep much last night so my preworkout really helped tonight. I probably would have had a day off but my mate could only meet tonight. I dosed 60mcg LR3 in each quad preworkout and my intra shake consisted of 3 scoops of Amino+ and 90g HBCD's. The workout was a bit different because he couldn't train calves much due to foot injury. I may even add some calves next workout but I still done 1 working set. The workout consisted of seated calf raises, leg extensions, seated leg curls, vertical leg press, sissy squats and leg extensions. For my postworkout meal I had chicken (paprika, chilli etc), red peppers, cherry tomatoes and basmati rice with goji berries. I usually try to keep my plates full of different colours but this dish was all red. I just threw everything on the plate but it tasted great...

https://i.postimg.cc/D0KhsPw1/DSC-4434.jpg (https://postimages.org/)

[Elvia1023]

I had my mate take some pics of me after we had trained legs. Just an upper body pic but I think it shows the recent changes I have made. This is just the start though (a few weeks in) and I will continue to get fuller. I have tightened up as I have grown and I hope to add another 10 pounds in the next few weeks whilst maintaining my current condition.

https://i.postimg.cc/XNTLfDWR/IMG-20200609-023422-857.jpg (https://postimages.org/)

I want to add this looks a bit "cloudy" and like I have heavily edited it but I haven't. Maybe it's because I zoomed in a bit. The gym lighting is very good (white light) and I think my camera is just shit. Next time I train with my mate I will get a video done.

[Elvia1023]

I added in some new supps yesterday and the diuretic effect was insane I must have wee'd 10+ times through the day. I went to the gym and had to go the toilet 3 times whilst I trained which never happens. So there goes a bit of fullness :o:D I will go over the supps I added later today but the main one what must have caused that was the prostate supp. I need to also make sure I don't miss inj days which I have been doing occasionally. Last night I dosed 100mg test p and 50mg NPP which was 1 day late. I won't bring forward the next inj so will wait 2 days and inj the usual 250mg test c, 100mg test p and 50mg npp next time. The same for my EAA shakes which I haven't been as consistent as I should be. Although as long as I have a serving in 1.5 litres of water first thing and another intra workout I am gtg. It's mainly just keeping up with my fluid intake between meals that is important to me so I will improve upon that. My traps usually ache during the day so I will have to start getting tissue work done to loosen them up. Regular tissue work makes such a huge difference especially when you are trying to get as strong as possible and pushing it in the gym daily. Everything else is looking good they are just a few areas I need to improve upon as I move forward. Yesterday was PUSH day...

Warm Up.
Decline Barbell Press... 1 working set of very high reps with 2pps.
DB Flyes... 1 working set with 30kg db's.
TG Chest Press... 1 working drop set with 4pps and 2.5pps.
Incline Bench DB Lateral Raises... 1 working set for each side.
Standing DB Front Raises... 1 working set.
Standing DB Lateral Raises... 1 working drop set.
Standing Barbell Shoulder Press... 1 working drop set with 2pps, 1.5pps and 1pps.
Tri-cep Extensions... 1 working set.
Underhand Unilateral Tri-cep Extensions... 1 working set for each arm.
Skull Crushers... 1 working set.
Stretches.

A mention about my DB lateral raises. I often change my technique with these but for the majority of the time I use a very strict form with straight arms, slow/controlled rep pace and I don't allow the db's to go fully down to my sides (no momentum getting them back up) unless it's the final few reps. One exception to that are the incline bench ones I do were I sit on the side so the lower you go the more tension you feel. A standard working drop set would be something like 16kg, 12kg and 8kg dbs. Now if I used the form I often see others do with bent arms my working set would be closer to 40kg, 30kg and 20kg db's. I like to mix it up and I am looking at really pushing all lateral raise movements over the next few months. Although the strict form lighter weight variation will be core to my shoulder training. I am looking at really pushing the reps and obviously making small increments in weight over time as well. You may have noticed I like standing shoulder presses and I really do. If I can fit in a Smith machine I will do them there at times as well. I love the feeling of them but you are much more limited to the amount of weight you can use compared to seated. I prefer them because I like the fact they can help really strengthen the transverse abdominal muscles, lower back, and spinal stabilizers etc. Today will be PULL day and more of the same.

[Elvia1023]

I am still not sure with this LR3. It seems to be helping body composition a lot but the fact I feel nothing post injection is a concern. I need to get a blood glucose monitor but I can tell even without one. I will buy one soon so I can properly test things but I know LR3 and it doesn't feel right. The overall effects of everything are gtg so I am pleased and will just carry on grinding away.

Today I have ate a lot but I have included two big bowls of cereal which is not ideal as they bloat me because they are approx 1000 calories per bowl. Both were protein granola with added dried fruit and nuts with coconut or almond/rice milk. I have also had 1 chicken, veg and rice meal and one beef, veg and pasta meal. One smoothie with synthepure, pineapple, oats, berries and water. 1 cottage cheese and fruit meal. I will probably finish with cottage cheese and nuts.

Today I tried my new preworkout and it felt great. Intra was 3 scoops of Amino+ and 90g HBCD's. The pumps were crazy and because I hit lower back directly I could barely walk it was that pumped up at the end but it feels fine now. 10g citrulline malate preworkout and an extra 3g l-citrulline and 3g l-arginine intra definitely add a great effect. I was rushing so I decided to leave bi-ceps out but they were hit hard indirectly and I wanted to make sure I fit abs and lower back in this time. My workout consisted of...

Rope Face Pulls... 1 working set.
Incline Bench Rear Delt Flyes... 1 working set.
Smith Rows... 2 working sets (1 loading and 1 drop off) with 3.5pps and 2.5pps.
Machine Pulldowns... 1 working set.
Unilateral Seated Cable Rows... 2 working sets (1 loading and 1 drop off) for each side.
Smith Shrugs supersetted with Standing Lat Pushdowns... 2 working sets.
Abs and Lower Back for 15 mins (ab crunches, lower back extensions, hanging leg/knee raises and reverse hypers etc).
Stretches.

Tomorrow will be legs and more of the same. I will add in 10mg MK-677 soon. Here is my updated pic from a few days ago as I think it looks a bit better/clearer smaller.

https://www.professionalmuscle.com/forums/index.php?attachments/1591931720346-png.117526/

[maxmuscle1]

I had my mate take some pics of me after we had trained legs. Just an upper body pic but I think it shows the recent changes I have made. This is just the start though (a few weeks in) and I will continue to get fuller. I have tightened up as I have grown and I hope to add another 10 pounds in the next few weeks whilst maintaining my current condition.

https://i.postimg.cc/XNTLfDWR/IMG-20200609-023422-857.jpg (https://postimages.org/)

I want to add this looks a bit "cloudy" and like I have heavily edited it but I haven't. Maybe it's because I zoomed in a bit. The gym lighting is very good (white light) and I think my camera is just shit. Next time I train with my mate I will get a video done.

Looks good! Muscles are full! Put it on Elvis!

Max

[Elvia1023]

I done something a bit stupid but I am not too bad. As posted above when I trained back I hit it hard and included 15 mins of lower back and ab movements. As a result I told myself definitely no stiff leg deadlifts the next day. When training legs and loaded up on preworkout I had just done leg curls and I figured I would do a few lighter sets of db stiff leg deadlifts to get a good stretch in my hams. My lower back simply can't take the frequent pressure and I felt it go a little bit. I was only using 25kg db's and on about the 7th rep I felt it a little. I still finished my workout and actually trained harder than I have all year. It could be much worse and I was ok in the night but my back is extremely tight today. I can barely tie my shoelaces so I will take this as a warning and not repeat the same thing again. Even last night I told myself at least 1 day and after today I will make it at least 2 days.

I also have a strained trap when training back. It's fine but I couldn't look to the right side yesterday but it's already better. I am fully aware of these issues (know my body after fucking up so many times) and they only happen because I don't follow the plan. With the trap it was due to the smith shrugs which I had planned to do db ones from the side (for good reason) but last minute loaded up on preworkout I wanted to use a bar :o:D I have to be extra careful with any heavy shrugs when I have a bar in front of me (reocurring issue). The leg workout was still great and I pushed all working sets to the complete max. I decided to add more calves as I couldn't train them properly last time...

Seated Calf Raises... 2 working sets with the last being a drop set with 3 drops in weight.
Standing Calf Raises...2 working sets with the last being a drop set with 4 drops in weight.
Machine Tibialis Raises... 2 working sets.
Machine Glute Raises... 1 working set for each side.
Unilateral Seated Leg Curls... 2 working set for each leg. The last ending with negative reps.
Standing Leg Curls... 1 working set with partials at the end for each leg.
Stiff Leg DB Deadlifts... stopped due to back strain.
Hip Abductor supersetted with Hip Adductor... 1 working set for both.
Vertical Leg Press... 1 working set for 28 reps.
Hack Squat supersetted with Leg Extensions... 1 working set for both.
Stretches.

I have just had a takeaway which was mixed meal, fries and salad (covered in sauce). Back to the normal food now and I will try to ease off on the cereal bowls because they definitely show on my waist :o:D

Something very important and it's no surprise. I have been trialling LR3 as I want Geno to stock it. 1 vial was also sent to Jano to be tested. So if it tested good and I liked it we would sell it. The test result just came back at 70% purity and Jano believe it's degraded during transit. I should mention the vials were stuck in transit for ages due to the virus outbreak. I need to email him as I want to go over things with him. I am not entirely sure how fast it degrades. As we know many things are said to degrade but they are much more durable than we first thought (hgh for example). I don't see why LR3 would be any different looking at his chemical structure. So this post is premature in a sense but I am thinking we get another vial tested by Jano (sent straight from the supplier) to see if it's any different. My thinking is even something degrades so fast it's not something you really want to sell. Although maybe it was just this low purity to begin with and it has nothing to do with the transit time. It's no surprise because this stuff is working but it didn't feel right. So it looks like I have 8 vials of 70% purity LR3 left but I will still carry on my experiment with it and hopefully we can figure out how to get a 99% pure product in.

[maxmuscle1]

I done something a bit stupid but I am not too bad. As posted above when I trained back I hit it hard and included 15 mins of lower back and ab movements. As a result I told myself definitely no stiff leg deadlifts the next day. When training legs and loaded up on preworkout I had just done leg curls and I figured I would do a few lighter sets of db stiff leg deadlifts to get a good stretch in my hams. My lower back simply can't take the frequent pressure and I felt it go a little bit. I was only using 25kg db's and on about the 7th rep I felt it a little. I still finished my workout and actually trained harder than I have all year. It could be much worse and I was ok in the night but my back is extremely tight today. I can barely tie my shoelaces so I will take this as a warning and not repeat the same thing again. Even last night I told myself at least 1 day and after today I will make it at least 2 days.

I also have a strained trap when training back. It's fine but I couldn't look to the right side yesterday but it's already better. I am fully aware of these issues (know my body after fucking up so many times) and they only happen because I don't follow the plan. With the trap it was due to the smith shrugs which I had planned to do db ones from the side (for good reason) but last minute loaded up on preworkout I wanted to use a bar :o:D I have to be extra careful with any heavy shrugs when I have a bar in front of me (reocurring issue). The leg workout was still great and I pushed all working sets to the complete max. I decided to add more calves as I couldn't train them properly last time...

Seated Calf Raises... 2 working sets with the last being a drop set with 3 drops in weight.
Standing Calf Raises...2 working sets with the last being a drop set with 4 drops in weight.
Machine Tibialis Raises... 2 working sets.
Machine Glute Raises... 1 working set for each side.
Unilateral Seated Leg Curls... 2 working set for each leg. The last ending with negative reps.
Standing Leg Curls... 1 working set with partials at the end for each leg.
Stiff Leg DB Deadlifts... stopped due to back strain.
Hip Abductor supersetted with Hip Adductor... 1 working set for both.
Vertical Leg Press... 1 working set for 28 reps.
Hack Squat supersetted with Leg Extensions... 1 working set for both.
Stretches.

I have just had a takeaway which was mixed meal, fries and salad (covered in sauce). Back to the normal food now and I will try to ease off on the cereal bowls because they definitely show on my waist :o:D

Something very important and it's no surprise. I have been trialling LR3 as I want Geno to stock it. 1 vial was also sent to Jano to be tested. So if it tested good and I liked it we would sell it. The test result just came back at 70% purity and Jano believe it's degraded during transit. I should mention the vials were stuck in transit for ages due to the virus outbreak. I need to email him as I want to go over things with him. I am not entirely sure how fast it degrades. As we know many things are said to degrade but they are much more durable than we first thought (hgh for example). I don't see why LR3 would be any different looking at his chemical structure. So this post is premature in a sense but I am thinking we get another vial tested by Jano (sent straight from the supplier) to see if it's any different. My thinking is even something degrades so fast it's not something you really want to sell. Although maybe it was just this low purity to begin with and it has nothing to do with the transit time. It's no surprise because this stuff is working but it didn't feel right. So it looks like I have 8 vials of 70% purity LR3 left but I will still carry on my experiment with it and hopefully we can figure out how to get a 99% pure product in.

Sigma Aldrich- owned by Merck(developed/invented igf1 LR3 and own the patents; state that this: High Purity Is determined by SDS-PAGE (>95%) and reverse phase HPLC (>90%). This is the purest commercially available recombinant human LR3 IGF-1.
Fact- it is impossible at this time to produce any higher the the sated amounts. Just information for you. I was interested in that years back and checked. Above 95% would mean lies. Lol
Luckily, we have such good information available. rHGH is another story. [emoji1690][emoji1690][emoji123]

Max

[Elvia1023]

Sigma Aldrich- owned by Merck(developed/invented igf1 LR3 and own the patents; state that this: High Purity Is determined by SDS-PAGE (>95%) and reverse phase HPLC (>90%). This is the purest commercially available recombinant human LR3 IGF-1.
Fact- it is impossible at this time to produce any higher the the sated amounts. Just information for you. I was interested in that years back and checked. Above 95% would mean lies. Lol
Luckily, we have such good information available. rHGH is another story. [emoji1690][emoji1690][emoji123]

Max

Thanks for posting this. I just assumed it could be 99% like other things so I didn't know that. Although I have seen legit (so I thought) test results stating 99% in the past so not sure how that was the case. I need to go over it with Jano as well as I am sure he has tested various LR3 before. Point being 70% is not high enough. Even if I had thought 99% was possible I think 95% would be acceptable but definitely not 70%. However it's good to know about the 95% total so I will take that into consideration if we get more LR3 tested.

[Elvia1023]

I rested yesterday and today I spent most of the day in bed. However my back started to feel much better fairly quickly and with various things going on I wanted to train tonight. It's amazing what some stretching and a scoop of preworkout can do as well ​:D It was push and I made sure I kept most of the movements to ones that my back was supported. I also went with a higher rep range for most movements so all working sets were well over 12 slow/controlled reps tonight. I also made there was no momentum used for any movements. Before training I went with 75mcg LR3 in each pec, 2.5ml synthetine and 1ml syntheselen plus 1 scoop of Muscletech's Peak Series preworkout. Intra I had 2.5 scoops of MyProtein's Amino+ and 75g HBCD's. My workout consisted of...

Warm Up.
Seated DB Lateral Raises... 1 working set.
Seated DB Front Raises... 1 working set.
Machine Lateral Raises... 1 working set.
Incline Smith Presses... 2 workings set (1 loading and 1 drop off) with 3pps and 2pps.
DB Flyes... 1 working set.
Pec Deck supersetted with Machine Presses... 2 working sets.
Tri-cep Rope Pushdowns... 1 working set.
Machine Overhead Tri-cep Extensions... 1 working set.
Tri-cep Dips... 1 working set with 4pps.
Stretches.

Post workout I decided to dose 10iu Humalog and I just had an amazing meal of beef mince, green peppers, asparagus, mushrooms and cherry tomatoes with soft noodles. I made a massive portion so I will have the same meal in about 1 hour. Pre bed I will probably have a massive shake with an avocado and some nuts. I would have cottage cheese instead but I have ran out so will buy more tomorrow. For breakfast I had 5 whole eggs with spinach and blueberries. My 2nd meal was beef mince with asparagus, onions, red peppers and cherry tomatoes in a tomatoe and basil sauce with pasta. My 3rd meal was a synthepure smoothie made with 2 apples, 1 kiwi, oats, mixed berries, kale and coconut/almond milk. I have also had 2 EAA shakes today not counting the intra shake. I will have another soon so that is 4 for the day which is much better. All in all if I carry this on I will be gtg.

I have a few different orals I am going to utilize soon. I will probably start 2moro and do something a bit different. Mainly due to the side effects I experience for most of them and just to change things up. So it will be 3 days of tbol at 40mg then 3 days of adrol at 50mg then 3 days of nanodrol at 0.5ml (forget the dose) and I will see how I feel but I will probably have 3 days off then repeat the cycle. My lower back is feeling much better and I will avoid any back extensions or reverse hypers for at least 1 week just to make sure I have no other issues. I will see how I feel 2moro but I will probably swop my usual smith/barbell Rows for a machine row just to be safe and will add the smith row back in during my next rotation.

[Elvia1023]

My lower back is still not right but I know I can train around it. So today I trained PULL and went with a different approach and had a great session. I avoided certain movements, for others I decided to lighter the load, increase the reps for my working sets and also increase the overall volume. I incorporated more working sets (2) for certain back movements but kept the rest periods between each minimal (45-30 secs). My goal was to hit my back from multiple angles and fail in a higher rep range (12-20 reps). I pushed the volume today and then purposely loaded up in nutrients post workout. For preworkout I still had 40mg tbol and 1 scoop of Muscletech's Vapor 1. Intra was a smaller shake of 2 scoops Dymatize EAA's and 30g HBCD's. Then post I dosed 150mcg LR3, 10iu humalog and 4ml synthetine and went through 4 meals in about 4 hours. Each meal was approx 40g protein and 80-100g carbs. My workout consisted of...

Rope Face Pulls... 2 working sets.
Reverse Pec Deck... 1 working set.
Machine Pullovers... 1 working set.
Machine Pulldowns... 2 working sets.
Barbell Rows... just went up to 1.5pps (lower back not ready) and moved slowly squeezing my lats on every rep for high reps.
Machine Rows... 2 working sets (3pps then 4pps).
Standing Lat Pushdowns... 1 working set.
Unilateral Seated Cable Rows... 2 working sets (1 loading and 1 drop off) for each side.
DB Shrugs... 2 working sets.
Unilateral Cable Curls... 1 working set for each arm.
Unilateral Reverse Cable Curls... 1 working set for each arm.
Unilateral DB Curls... 1 working set for each arm.
Unilateral DB Side Hammer Curls... 1 working set for each arm.
Spider EZ Curls... 1 working set.
Standing Reverse EZ Curls... 1 working set.
Standing DB Hammer Curls... 1 working drop set for 7 reps with 25kg, 20kg, 15kg, 12kg, 10kg and 8kg db's. So 42 reps straight and I held up the last rep so complete failure.
Unilateral Preacher Curl Machine... 2 working set for each arm with negative reps to finish the last set.
Stretches.
Spin Bike intervals for approx 10 mins.

My 4 post workout meals included...

Synthepure, pineapple, oats, mixed berries, spinach and water. (100g carbs)
Chicken, basmati rice and goji berries. (100g carbs)
2 protein puddings, red/green grapes, 1 banana and some blueberries. (80g carbs)
Beef, asparagus, peppers, cherry tomatoes and pasta drizzled in macadamia oil. (80g carbs)

You will notice the first 3 meals are mainly protein and carb based. The 4th meal I added some fats. For my final meal I will include even more fats. I have also ate 2 times before the gym as well so 7 meals in total. My first meal was eggs and fruit. My 2nd meal was a good quality steak with noodles and some fruit (nectarine and berries) afterwards. Plus 3 EAA shakes today as well. My last meal will be cottage cheese with mango, walnuts, pecans, pistachios and sunflower seeds.

Thinking about it I must have had about... nectarine, mango, blueberries, blackberries, strawberries, raspberries, blackcurrant, blackberries, grapes, goji, apple, kiwi, papaya, pineapple, tomatoes... 15 different types of fruit today http://www.anasci.org/vB/images/smilies/love.gif

My back feel better after training and I am feeling good but I know it will be another few days before it's back to normal. Tomorrow will be legs and I will pick the movements carefully. I am training in a limited gym so my workout will be basic but effective. Calves will probably just be presses using the horizontal leg press. Hams will just be leg curls and then I will do hip ab/adductors. Quads will be leg press and leg extensions.

[Jetblack14316]

You’ve got a great physique man! I always enjoy reading your threads! You’re smashing it bro, thanks for the motivation


Sent from my iPhone using Tapatalk

[Elvia1023]

I had Tues off and have trained legs on Wed and push today (Thurs). My lower back is pretty much back to normal but I will still be careful with it. My last 2 sessions have been basic but very intense with my lower back kept safe. I have been using 40mg tbol for 3 days and now I will be on 50mg adrol for 3 days. Everything else is the same and I am still on 850mg test and 200mg npp every 8 days. I have had a couple days break from the other stuff but I will resume lr3, synthetine and syntheselen from tomorrow. I did add 10mg cialis preworkout before legs and combined with the tbol and intra shake the pump was incredible.

Wed
Leg Press Calf Presses... 2 working sets with the last being a drop set with 4 drops in weight.
Horizontal Leg Press Calf Presses... 2 working sets with the last being a drop set with 2 drops in weight.
Seated Leg Curls... 2 working sets... 1 loading and 1 drop off.
Hip Abductors... 1 working set (using 2 different body positions).
Hip Adductors... 2 working sets with the the last being a drop set with 2 drops in weight.
Leg Press... 2 working sets... 1 loading and 1 drop off.
Leg Extensions... 4 working sets... full weight rack for 4 sets with approx 30 secs rest between every set. 28, 21, 15 and 9 controlled reps with squeeze at the top of every rep.
Stretches.

Thurs
Low Incline Smith Press... 2 working sets... 1 loading and 1 drop off.
Machine Flyes... 2 working sets... 1 loading and 1 drop off.
Machine Presses... 2 working sets with the full weight rack and 30 secs rest between (hammer then pronated grip).
Machine Lateral Raises... 1 working set for each arm separately with the full weight rack.
Machine Shoulder Press... 2 working sets with the full weight rack and 30 secs rest between (hammer then pronated grip).
Floor EZ Bar Skull Crushers... 1 working set with 25kg per side and 5 deadstop reps. I failed bad on the 4th deadstop but rested and got the final 2 in the end.
Tri-cep Extensions... 2 working sets... 1 loading and 1 drop off with 20 secs rest between.
Stretches.

[Elvia1023]

I have been eating a lot of cottage cheese recently which isn't ideal for me so I will lower it. I always have times when I go for softer foods I can get down much easier than meat. Although I did have a big 300g steak today preworkout which was amazing. My fridge is stocked full of meat now so I will have 3 meat meals per day. That combined with 1 cottage cheese meal, maybe 2 smoothies and whatever else I decide to fit in. It's crazy the difference adrol feels to me compared to tbol. I have tbol preworkout and by the time I get home I want to eat. With adrol I take it preworkout and I could easily not eat for 6 hours after I get back so that's the main reason I went with cottage cheese, cereal and protein puddings recently. It's never really discussed but even just using a low dose of humalog (4-5iu for example) and allowing your bg to drop is an easy way to get your appetite back. Obviously it's not something most like to go around recommending though http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif I do have a vial of GHRP-6 in my fridge from about 4 years ago so I could even go with that. I am not really going to do any of those things as I am only on adrol for 1 more day and my appetite will come back with vengeance.

Things are looking ok though. Everything is bigger. My waist is a bit softer but it's to be expected due to some of the foods I have been going through recently http://www.anasci.org/vB/images/smilies/redface.gif It will go back down after a few days of my usual routine. I tried to weigh myself today in the gym and it displayed "error" so maybe that's a good sign http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif My legs are coming up as well. My legs are proportional to my upper body but they have never had the same look/pop as my upper body. It's a ridiculously slow process but there is no way they can't improve with the way I am training them so I will just keep on grinding away. Tonight was PULL and I reintroduced some Smith Rows but kept the weight lighter to be safe and it was fine. Incidentally some of my pull workouts recently have looked very high volume and they are certainly not low but for many of the later movements I only warm up for approx 1-2 mins before doing my working set so it's very fast paced and not as many sets as it may appear as I try to minimize my warm up volume/reps. I generally like to hit my back from multiple angles using multiple movements but with a close eye on overall volume per session. Moreover I generally start pulling high then medium then low but there are always exceptions.

Incline Bench DB Rear Delt Flyes... 1 working set.
Reverse Pec Deck... 1 working set.
Incline Bench DB Rows... 2 working sets (1 pulling high and 1 medium).
Machine Pulldowns... 1 working set.
Smith Rows... went up to 2pps for 1 set of high reps.
Unilateral Seated Cable Rows... 2 working sets for each side (1 loading and one drop off) pulling low.
Standing DB Shrugs... 1 working drop set with 3 drops in weight.
DB Pullovers... 1 working set.
Machine Rows... 1 working set with the full weight rack for 19 controlled reps.
Barbell Curls... 1 working set.
Barbell Reverse Curls... 1 working set.
DB Hammer Curls... 1 working set.
Stretches.

During my next pull workout I will keep things more basic and also add in some machine lower back extensions and approx 10-15 mins of abs.

[Elvia1023]

I trained legs today which is always fun http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif My legs have gained some size and aren't too bad now. From certain angles they actually look quite good. How that appears in pics time will tell http://www.anasci.org/vB/images/smilies/redface.gif I will sort out some pics in the near future. As I posted earlier they have never had the same pop/appearance but the size isn't too bad and I can't fit in any pants even if I get them much bigger in the waist. I try but with long legs and being 6ft 2 it's an uphill battle http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif The pump from today was crazy and that's no surprise after the concoction of things I took around training http://www.anasci.org/vB/images/smilies/biggrin.gif I don't usually dose all of this but I might start doing it for leg days only. Well I will rotate the lr3 and slin in regards to pre and post. It's worth noting the LR3 isn't what it should be so it's not like I am using 150mcg of pure lr3 and if I had that my dose would be significantly lower... well maybe http://www.anasci.org/vB/images/smilies/biggrin.gif

1 scoop of EAA's in 1.5 litres of water.
5 whole eggs, blueberries and spinach.
1 scoop of EAA's in 1.5 litres of water.
Beef steak, green peppers, cherry tomatoes and sweet potatoe.
PRE- 2.5ml synthetine, 1ml syntheselen, 150mcg igf-1 lr3, 10mg cialis, 10mg MK-677, 50mg adrol, 1 scoop of Muscletech's Vapor 1.
2 bananas.
INTRA- 2 scoops of Dymatize EAA's, 75g HBCD's and 5g glutamine in 1.5 litres of water.
POST- 10iu Humalog
Chicken, basmati rice and dried cranberries.
Beef steak, asparagus, peppers, cherry tomatoes and pasta.
Synthepure, pineapple, blueberries, raspberries, oats and water.
My next meal will be cottage cheese, walnuts, cashews, sunflower seeds, goji berries and blackberries.

I also added 250mg ginger root extract with the adrol as it helps with the mild nausea I sometimes experience from it. My appetite was lowered from just 50mg adrol and on day one and today it was the same. That's the main reason I decided to dose 10iu humalog because I took it and waited 5 mins and my appetite was gtg. I really pushed the carbs post workout and went through approx 400g in 4 hours (mainly from rice, pasta, pineapple and oats).

Leg Press Calf Presses... 2 working sets.
Standing Smith Calf Raises supersetted with Seated (no seat just bent down) DB Calf Raises... 2 working sets.
Seated Leg Curls... 2 working sets... 1 loading and 1 drop off.
Hip Abductors... 1 working set (using 2 different body positions).
Hip Adductors... 1 working set.
Leg Press... 2 working sets... 1 loading and 1 drop off.
Leg Extensions... 2 working sets with the last being a drop set with 3 drops in weight (full weight rack, approx 85%, approx 70%, approx 55%).
Spin Bike for 10 mins on moderate setting (complete torture because I started approx 1 min after the LE drop set).
Stretches.

[maxmuscle1]

I trained legs today which is always fun http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif My legs have gained some size and aren't too bad now. From certain angles they actually look quite good. How that appears in pics time will tell http://www.anasci.org/vB/images/smilies/redface.gif I will sort out some pics in the near future. As I posted earlier they have never had the same pop/appearance but the size isn't too bad and I can't fit in any pants even if I get them much bigger in the waist. I try but with long legs and being 6ft 2 it's an uphill battle http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif The pump from today was crazy and that's no surprise after the concoction of things I took around training http://www.anasci.org/vB/images/smilies/biggrin.gif I don't usually dose all of this but I might start doing it for leg days only. Well I will rotate the lr3 and slin in regards to pre and post. It's worth noting the LR3 isn't what it should be so it's not like I am using 150mcg of pure lr3 and if I had that my dose would be significantly lower... well maybe http://www.anasci.org/vB/images/smilies/biggrin.gif

1 scoop of EAA's in 1.5 litres of water.
5 whole eggs, blueberries and spinach.
1 scoop of EAA's in 1.5 litres of water.
Beef steak, green peppers, cherry tomatoes and sweet potatoe.
PRE- 2.5ml synthetine, 1ml syntheselen, 150mcg igf-1 lr3, 10mg cialis, 10mg MK-677, 50mg adrol, 1 scoop of Muscletech's Vapor 1.
2 bananas.
INTRA- 2 scoops of Dymatize EAA's, 75g HBCD's and 5g glutamine in 1.5 litres of water.
POST- 10iu Humalog
Chicken, basmati rice and dried cranberries.
Beef steak, asparagus, peppers, cherry tomatoes and pasta.
Synthepure, pineapple, blueberries, raspberries, oats and water.
My next meal will be cottage cheese, walnuts, cashews, sunflower seeds, goji berries and blackberries.

I also added 250mg ginger root extract with the adrol as it helps with the mild nausea I sometimes experience from it. My appetite was lowered from just 50mg adrol and on day one and today it was the same. That's the main reason I decided to dose 10iu humalog because I took it and waited 5 mins and my appetite was gtg. I really pushed the carbs post workout and went through approx 400g in 4 hours (mainly from rice, pasta, pineapple and oats).

Leg Press Calf Presses... 2 working sets.
Standing Smith Calf Raises supersetted with Seated (no seat just bent down) DB Calf Raises... 2 working sets.
Seated Leg Curls... 2 working sets... 1 loading and 1 drop off.
Hip Abductors... 1 working set (using 2 different body positions).
Hip Adductors... 1 working set.
Leg Press... 2 working sets... 1 loading and 1 drop off.
Leg Extensions... 2 working sets with the last being a drop set with 3 drops in weight (full weight rack, approx 85%, approx 70%, approx 55%).
Spin Bike for 10 mins on moderate setting (complete torture because I started approx 1 min after the LE drop set).
Stretches.

That is crazy out of all the shit you get they would pick arimistane. Someone needs to just mislabel supps{oh wait....they do, lol) the nutrition industry is unregulated. 1/2 the herbal Dick pills here have Viagra of some sort! Lol.
Happy Fathers Day Elvia [emoji123]

Max

[Elvia1023]

I have been meaning to post this so here is my supplement stack. I typically use a select few supps all year and add in certain ones depending upon drugs, doses, training and sleep etc. Although for awhile I was just using synthergine and krill out but I have added some back in. They are all used for a clear purpose and most of my supps are used to help with cholesterol, blood pressure and the heart in general. I usually rotate brands/products and I was limited as I just stocked up using one website but I am happy with my current plan. It's also worth noting I have my main ones but I also added in some cheaper ones to add on. I like the 21st century 10mg melanotan (other brands have been nowhere as effective) so I added some of their fish oil, pomegranate extract and digestive enzymes mainly due to price. If they are good then great and if not no big deal but I guess you could say that about any of the brands.

Life Extension Endothelial Defense (GliSODin® and pomegranate complete)... 2 caps AM
Kyolic Aged Garlic Extract Stress and Fatigue Formula 101 (GABA, B1, B6 AND B12)... 2 caps AM/PM
Now Foods Blood Pressure Health... 1 cap AM/PM
Jarrow Formulas Wild Bitter Melon Extract... 1 tab AM/PM
Garden of Life Dr. Formulated Probiotics 50 billion... 1 cap AM
NOW Foods Prostate Health... 3 tabs daily
21st Century Pomegranate Extract... usually 1 cap in the PM with 2 meals.
21st Century Fish Oil and Bulk Powder's Krill Oil... 3 fish oil and 2 krill oil PM. Sometimes I add 2 krill oil in the AM as well.
21st Century 10mg Melatonin... 1 cherry flavoured chewable tab (they taste great) before bed.
Synthetek's Synthergine... 2ml AM/PM.

Before high protein meals I use 1-2 tabs of Natural Factors Papaya Enzyme chewable tabs (they taste so good).
Before larger general meals I sometimes add 1 cap of 21st Century Digestive Enzymes.

If anyone wonders why I use certain ones just ask and I will explain why I picked it.

[Elvia1023]

Things are good. My appetite has lowered recently and I have just gone with it but I will push things more soon. The lowered appetite was from using adrol for 3 days then nanodrol for 3 days. I am back on tbol so it will come back. I have already started getting slightly more watery in places so I don't mine toning it back temporarily anyway. The added water is down to a few things which include adding in 10mg MK-677. It's also worth noting I have slight gyno in my left nipple so my estrogen has risen which was to be expected on 850mg test with no AI. No big deal and I am on 20mg nolva daily and 20mg aromasin eod now. The arom tabs are impossible to cut in half so I will just dose it eod. I will change over to e3d's soon and the nolva will be dropped a few days after the gyno disappears. I will also start lowering my test dose down later in the summer probably to 750mg then 500mg and stay at that dose.

My goal is to grow lean but I have always planned to tighten up for the later part of the summer. Before covid19 happened my goal was to get huge then diet down for summer but that went to shit so I am just growing and staying fairly lean. I will probably end the summer on 500mg test and add in some tren a and avar. I will follow a similar diet just lower carbs and fats slightly. So I wont' get extra big or extra lean but if I can be under 10% at approx 260 pounds I will be happy with that. Right now it's full steam ahead and I will actually be upping my carbs now. I do need to lay off all the nuts especially with my cottage cheese and they are part of the reason I have softened up more than I would like. Last night I must have ate about 100g fat (900 cals) just from the nuts I added to my tub of cottage cheese :o:D No big deal though as it won't take too much for me to get back to where I need to be.

I had a massage today and I have some knots in my upper and lower back which I knew. One has also effected the ROM in my right shoulder which has effected my pressing recently. I have booked another appointment in for next week as well so that should help matters. I would book more but he is busy and it's very expensive where I live. I trained push and pull and then had a day off before training legs earlier. Going off memory but my 3 workouts looked like...

Flat Barbell Press... 1 working set with 3pps.
DB Flyes... 1 working set.
Incline Bench DB Press... 1 working set.
Incline Bench DB Lateral Raises... 2 working sets (1 loading and 1 drop off).
Standing Cable Front Raises... 1 working set.
Standing Smith Shoulder Press... 1 working set with 2pps.
EZ Bar Overhead Tri-cep Extensions... 1 working set with 25kg per side.
Tri-cep Extensions... 1 working set.
Stretches.

Reverse Pec Deck... 2 working sets (1 loading and 1 drop off).
Machine Pulldown... 1 working set.
Incline Bench DB Rows... 2 working sets (pulling high and medium).
Unilateral Seated Cable Rows... 2 working sets for each side (1 loading and one drop off) pulling low.
Barbell Shrugs (from the back)... 2 working sets (1 loading with 3pps and 1 drop off with 2pps).
Machine Lower Back Extensions supersetted with Machine Ab Crunches... 4 hard sets going up in weight each set.
Stretches.

Leg Press Calf Presses... 3 working sets.
Calf Extensions... 1 working set.
Seated Leg Curls supersetted with DB Stiff Leg Deadlifts... 2 working sets.
Leg Press... 2 working sets (low, wide and deep then low, close and partial).
Leg Extensions... 1 working set.
Stretches.

I was rushed for time today with legs but it was brutal. I should note I stretch my calves and sometimes do body weight sets between my main sets as well. The leg curls were with the full weight rack but the sldl's were just light weight and high reps with the thought of just getting as good a stretch as possible. Leg press were all deep apart from the final working set which was solely quad focused and with the safeties on so I can literally push till I can't move it another inch. I have been doing a lot of heavy leg extensions recently and they are helping but today was just a quick set with the middle of the stack for high controlled reps to get as much blood in there as possible.

I have been having my fav smoothie a lot recently and today I swopped the mixed berries with just blueberries. With that went synthepure whey isolate, pineapple and oats. About 140g carbs (80g from pineapple and 60g from oats) and 50g protein (not counting oats) in that shake within minimal fat (just from the oats). The pineapple and blueberries go so well together. All the fruit I use is fresh apart from my smoothies were I use frozen berries so they are locked full of nutrients. The shake is bright purple colour due to the berries and I could live off it if I had to as it tastes that good.

Tomorrow will be PUSH and more of the same. I will probably add in some cardio as well. Plus my usual pre and post supplementation but no slin and just lr3 post workout. With the LR3 I will load carbs and aminos with minimal fat.

[Elvia1023]

It's hot here now so I am going through a lot of water... well I should say EAA's. I have drank 1.5 litres of water with EAA's 5 times today and I am going to have another one now. I will have to order more as I am running out. Nothing beats drinking an ice cold drink when it's hot. I trained and went in the sauna and steam room today and was boiling when I was leaving the gym. I pretty much knocked back some watermelon flavoured EAA's in 1.5 litres of ice cold water afterwards. I love flavours like watermelon, passion fruit and nectarine in times like that. The synthetine and syntheselen combo definitely add to the heat as well and I am going to make sure I am consistent with both as I notice a huge difference in my look when I am dosing both daily. It was PUSH today and it felt good. I still have issues with my traps but pressing felt light today so I could have even gone heavier but I still went to complete failure with 3.5pps. I always use the safeties in the smith machine so I fail when I can't move it another inch and it drops.

Warm Up.
Incline Bench DB Lateral Raises... 1 working set.
Standing DB Front Raises... 1 working set.
Machine Lateral Raises... 1 working set for each side.
Incline Smith Press... 2 working sets (1 loading with 3.5pps and 1 drop off with 2.5pps).
Machine Flyes... 1 working set.
Machine Chest Press... 1 working set.
Close Grip Bench (2.5pps) supersetted with Cable Tri-cep Extensions (full weight rack)... 1 working set.
Machine Tri-cep Extensions... 1 working set.
10 mins cardio.
Stretches.

It's worth noting I like to use what I would describe as transitional movements between body parts. They are movements that will hit both of those body parts. I tend to mostly do the same exercises but I will rotate certain ones from time to time. I usually decide what movements I will do in my session on my walk to the gym and often it starts with the transitional movements. So today training PUSH I went with 2 movements that I would put between shoulders and chest and chest and triceps. Today they were an incline chest press so hitting front delts and chest and then close grip bench for my first tri-cep movement which obviously hits chest (especially the inner part) very effectively. I will also take my time warming up with these movements as I will go heavy so I am in no rush to get up to my max weight.

Today I dosed LR3 about 1 hour post workout then had a smoothie with approx 160g carbs and 50g protein. Basically the same as yesterday so synthepure whey isolate (50g protein), pineapple (80g carbs), oats (60g carbs) and blueberries (20g carbs).

[maxmuscle1]

Igf1 maniac[emoji123][emoji123]. Nice post workout Mack’s

Max

[Elvia1023]

I mentioned stress recently but not too many details but it's definitely effecting things. I am good but just in a very awkward situation but just getting on with things. I often go the gym just to get away from things. That happened yesterday and I got ready in auto pilot in many ways and left but I wasn't really feeling it. I was hoping the pre workout would sort me out and it did to an extent but my body/mind definitely needs a break. I still had a great training session but because of how I was feeling I added in a few new movements and mixed things up for a change. I done some pull ups, assisted pull ups, pulldowns, db rows, machine rows and barbell shrugs. Due to the way I am feeling I had today off and will probably do the same tomorrow and maybe the next day. I need to recharge my batteries in many ways. My appetite has also disappeared so I have barely ate for 2 days. As a result I am taking the break and I have also dropped the tbol. I know what to do and will continue to push the fullness for a few more weeks after this short break then I will start to move down to tighten up.

I am not one to stress at all and I know things will be fine soon I just need some time to sort everything out. I posted about my dad getting rushed to hospital and the fact I can't fly back due to covid 19. Some of the other things I didn't mention is I broke up with my gf of 5 years a few weeks ago but we are still living together (in a small apartment). I am fine with that but I can't fly back due to there being no flights. I will be moving countries very soon and I am in the process of sorting out a new place to live. I will have to just pay without a viewing as I need something sorted for when I am able to fly back. I also have all my belongings here which I am gonna just leave half of them and when I can I will fly with 2 large suitcases. I may ship over some supps etc I have as well. Now the awkward and most stressful thing is my dog and well it's a very long story but the short of it is I can't fly with him as dogs aren't allowed. I will have to fly back with my stuff then return here and basically get a train or flight to another country then a taxi service through the tunnel and then a train to my hometown. So it's not just as simple as flying back with Flex and my suitcases. Most of the apartments I like also don't accept pets. There are a few other things as well http://www.anasci.org/vB/images/smilies/redface.gif Life is always good though just a very awkward time. Once I am set up in a new country with Flex in my own place life will be back to great and I can start having some fun.

It's 9pm and I have had 1 smoothie to give an indication. Obviously far from ideal but I am not too bothered. I find many guys on here worry about the slightest thing and they panic over silly things like not being able to inject for 1 week when they go on holiday. Obviously consistency is vital but a few days of not eating much is not going to worsen my end result. It will shrink my waist and give my digestion a bit of a break. Once I start building up the meals again all that loss fullness will come back straightaway. It's not like I am prepping for a show were these things can make a difference and just want to look big and ripped so the little things don't bother me at all. I am just listening to my mind/body and when it's ready to push again I will take full advantage of that.

[maxmuscle1]

I mentioned stress recently but not too many details but it's definitely effecting things. I am good but just in a very awkward situation but just getting on with things. I often go the gym just to get away from things. That happened yesterday and I got ready in auto pilot in many ways and left but I wasn't really feeling it. I was hoping the pre workout would sort me out and it did to an extent but my body/mind definitely needs a break. I still had a great training session but because of how I was feeling I added in a few new movements and mixed things up for a change. I done some pull ups, assisted pull ups, pulldowns, db rows, machine rows and barbell shrugs. Due to the way I am feeling I had today off and will probably do the same tomorrow and maybe the next day. I need to recharge my batteries in many ways. My appetite has also disappeared so I have barely ate for 2 days. As a result I am taking the break and I have also dropped the tbol. I know what to do and will continue to push the fullness for a few more weeks after this short break then I will start to move down to tighten up.

I am not one to stress at all and I know things will be fine soon I just need some time to sort everything out. I posted about my dad getting rushed to hospital and the fact I can't fly back due to covid 19. Some of the other things I didn't mention is I broke up with my gf of 5 years a few weeks ago but we are still living together (in a small apartment). I am fine with that but I can't fly back due to there being no flights. I will be moving countries very soon and I am in the process of sorting out a new place to live. I will have to just pay without a viewing as I need something sorted for when I am able to fly back. I also have all my belongings here which I am gonna just leave half of them and when I can I will fly with 2 large suitcases. I may ship over some supps etc I have as well. Now the awkward and most stressful thing is my dog and well it's a very long story but the short of it is I can't fly with him as dogs aren't allowed. I will have to fly back with my stuff then return here and basically get a train or flight to another country then a taxi service through the tunnel and then a train to my hometown. So it's not just as simple as flying back with Flex and my suitcases. Most of the apartments I like also don't accept pets. There are a few other things as well http://www.anasci.org/vB/images/smilies/redface.gif Life is always good though just a very awkward time. Once I am set up in a new country with Flex in my own place life will be back to great and I can start having some fun.

It's 9pm and I have had 1 smoothie to give an indication. Obviously far from ideal but I am not too bothered. I find many guys on here worry about the slightest thing and they panic over silly things like not being able to inject for 1 week when they go on holiday. Obviously consistency is vital but a few days of not eating much is not going to worsen my end result. It will shrink my waist and give my digestion a bit of a break. Once I start building up the meals again all that loss fullness will come back straightaway. It's not like I am prepping for a show were these things can make a difference and just want to look big and ripped so the little things don't bother me at all. I am just listening to my mind/body and when it's ready to push again I will take full advantage of that.

Mental Health and stressors seem to be overlooked a lot. I am sorry to hear about your multiple situations. The only thing you can do is try and do one thing at a time. You are very detailed and goal oriented. Just write down 5 things you need to do before bed. Then make sure to mark off one each day, and so on. Life is a lot more complicated these days. I send you well wishes and much luck in your future. Sounds like a fresh start to me! That is positive![emoji120][emoji120][emoji1690][emoji123]

Max

[Keule206]

I am just listening to my mind/body and when it's ready to push again I will take full advantage of that.

That´s the best decision you can make
Wish you all the best

[Elvia1023]

Mental Health and stressors seem to be overlooked a lot. I am sorry to hear about your multiple situations. The only thing you can do is try and do one thing at a time. You are very detailed and goal oriented. Just write down 5 things you need to do before bed. Then make sure to mark off one each day, and so on. Life is a lot more complicated these days. I send you well wishes and much luck in your future. Sounds like a fresh start to me! That is positive![emoji120][emoji120][emoji1690][emoji123]

Max

Thank you. I have sorted nearly everything out in 2 days which even surprised me. I knew what I had to do it was just a matter of time. The awkward thing is all the covid19 and travel which should be fine now but it means I have to fly to another city. No big deal and I can make other arranagments. I was looking for property and 2000 search results come up and when I filtered it to allow pets it went down to 52 :D That's because I am mainly looking for an apartment to rent and in the city centre. Although I have managed to find the perfect place and I have paid a deposit so it should be sorted out soon. Now I have to move all my stuff to another country. Then sort out transporting my dog to that country as well. I had a vet's appointment today and he has had all the needed vaccinations and all the forms have been filled in so it should be fine now. Let's just hope this current surge in covid doesn't fuck things up because they have already locked down one city in the UK. I won't bore with the details but if they the planned quarantine procedure change for the 6th July is cancelled it could mess things up but I am hoping for the best. Either way I will get him over here eventually and I will have a nice place to live :)

[Elvia1023]

I must have eaten something bad for me to end up the way I did. I did have a takeaway one night so it could have been that. The first day I didn't eat until the night and before that meal I was severely bloated. Even 3 days in with minimal food my stomach was very bloated and whenever I ate or drank I would be in bad pain. I am sensitive to bloating but feeling like this is extremely rare for me. It's a mental thing but if I feel ill I usually don't bother injecting as I haven't for about 5 days now. Nothing major because I have test c in my system but I was obviously dosing eod so I will restart from tonight and stay consistent now.

I had 4 days off from the gym but trained tonight and it felt good. I was going to the toilet normally the first few days but I didn't feel right and was so bloated so last night I decided to take 500mg metformin. I take it from time to time through the year but haven't for awhile. We all know the stomach effects it can sometimes have and I figured maybe it would help out and it actually did. In the morning I woke up very early and ended up on the toilet many times over about 2 hours but I feel it done me good. I didn't take anything to stop me and just made sure I stayed hydrated. I have since ate 4 times today and I feel so much better and that's why I decided to train. I even risked a preworkout and I was fine with it and ended having a great session. My stomach is still not 100% but it's getting there. I will probably stick to 4 meals tomorrow and see how I am then likely move up to 5 the next day.

Warm Up.
Incline Smith Press... 2 working sets (1 loading with 3.5pps and 1 drop off with 2.5pps and deadstop reps).
Machine Flyes... 3 working sets (10 sec static hold then reps with med weight, full weight rack standard reps then partials, lighter weight high reps).
Chest Dips... 1 working drop set (20kg db then body weight).
Unilateral Cable Lateral Raises... 1 working set for each side.
Unilateral Cable Front Raises... 1 working set for each side.
Standing Barbell Shoulder Press... 2 working sets (1 loading with 1.5pps and 1 drop off with 1pps).
Machine Unilateral Tri-cep Extensions... 1 working set with each arm.
Cable Pushdowns... 1 working drop set with 3 drops in weight (50kg, 40kg, 30kg and 20kg).
Tri-cep Dips... 1 working set with body weight for high reps.
Cross Trainer for 10 mins on my tiptoes.
Stretches.

Training was slightly different today and I done some higher rep working sets but it all felt good. I was just happy to be able to train and it has helped my body. I will see how I feel tomorrow and decide if I am going to train. I have a weird forearm injury so I may just skip pull and do legs next but I will see how I am. I am curious if anyone else has ever done this because I am not clumsy but have weirdly done it a few times in my life. When I woke up early and was really tired I walked into a door handle but it hit my forearm. I done it really fast and hard though and couldn't make a fist for a few mins. I could feel it when pressing heavy today and whenever I had to pick up plates. Nothing serious at all and as I wrote it's the 3rd or 4th time in my life I have done this http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif

In other news I have found a new place to live and paid a deposit today so I just to wait for everything to go through. The place I have found is amazing and is ideal for me and Flex. Some major changes ahead and I am looking forward to it http://www.anasci.org/vB/images/smilies/smile.gif

[maxmuscle1]

Thank you. I have sorted nearly everything out in 2 days which even surprised me. I knew what I had to do it was just a matter of time. The awkward thing is all the covid19 and travel which should be fine now but it means I have to fly to another city. No big deal and I can make other arranagments. I was looking for property and 2000 search results come up and when I filtered it to allow pets it went down to 52 :D That's because I am mainly looking for an apartment to rent and in the city centre. Although I have managed to find the perfect place and I have paid a deposit so it should be sorted out soon. Now I have to move all my stuff to another country. Then sort out transporting my dog to that country as well. I had a vet's appointment today and he has had all the needed vaccinations and all the forms have been filled in so it should be fine now. Let's just hope this current surge in covid doesn't fuck things up because they have already locked down one city in the UK. I won't bore with the details but if they the planned quarantine procedure change for the 6th July is cancelled it could mess things up but I am hoping for the best. Either way I will get him over here eventually and I will have a nice place to live :)

I wish it was Dublin, City Centre! I would visit, my cousins live in Galway. I just went for 5 weeks 2 yrs ago and had a great time. Love it there. Inside the pub areas it was wild at night and so close together{between buildings} lol

People were soo nice!! They love to drink and dance! Loud too [emoji23]

Max [emoji106]
A nice move is good for the spirit

[Mattymoo]

Glad you ready found a place for you and Flex.
You absolutely have alot on your plate at the moment.
When you arrive in the Uk and are settled find a lovely pommie to keep you warm at night

[Jetblack14316]

Glad you are starting to get your groove back and feeling better. I enjoy following your log man! You always are insightful as fuck in regards to diet, training, supplementation, anabolics, etc. You are super knowledgeable brother, thanks!

[maxmuscle1]

Glad you ready found a place for you and Flex.
You absolutely have alot on your plate at the moment.
When you arrive in the Uk and are settled find a lovely pommie to keep you warm at night

Sweet as pommie [emoji97][emoji97][emoji533][emoji23][emoji23]. They are plentiful eh!

Max [emoji108][emoji108]

[Mattymoo]

Absolutely i have a cousin in Kent
She goes clubbing sometimes with her girlfriend and they both love cock.
When pommie girls come to Australia they love a good shag apparently

[Elvia1023]

Just when I thought it was getting better it got much worse. What a terrible few days in regards to actual bodybuilding. I have got to the point I am scared to eat in many ways. I will be fine and it's just temporary but I have had some sort of flare up. I have posted info and pics about distention/bloating in the past. For me earlier in the week I looked great and now I look terrible. I look like I have had 3 months off and ate pizza all day http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif Obviously it's mainly just my gut so an exaggeration but it really does make a massive difference. My gut is probably 6 inches bigger than a few days ago. Whenever I eat I get horrible pain so I have to be extra careful. I also broke out in a rash on my chest and arms. I have dropped a few things that could be contributing and I also added in an anti-histamine last night. I just want this to go soon. I saw someone I hadn't seen for a few days and she said I have lost loads of weight on my face. So I have a chiselled face and a 42 inch waist http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif

I am starting to think it may be the small dose of bromocriptine I recently added so I have stopped it. I took it yesterday and got really bad afterwards. I was feeling ok but after having my usual smoothie (with the bromo) I started feeling worse. I will also watch my intake of the smoothie ingredients (mainly whey isolate and oats) as well. Anyway I get to the gym and I am not great but by the end of training I felt horrible. That is definitely the bromo as I posted it has been stopped. I felt like I was going to faint when I walked home. Now I still had a great session and pushed hard but the 2nd half was a grind. Moving forward I hope dropping the bromo and watching certain foods should have me much better very soon.

Warm Up.
Abs and Lower Back for 10-15 mins.
Incline Bench Rear Delt Flyes... 2 working sets.
Incline Bench DB Rows... 2 working sets (pulling high and medium).
TG Rows... 2 working sets (3pps with pronated grip and 4pps with hammer grip).
Machine Pulldowns... 1 working set with the full weight rack.
Shrugs using the TG Shoulder Press supersetted with DB or Cable Shrugs... 2 working sets (1 loading with 6pps then db shrugs and 1 drop off with 4pps then cable shrugs).
Bi-ceps and Forearms for 15 mins (cable curls, cable reverse curls, db curls, db hammer curls, spider curls, concentration curls and cable wrist curls).
Stretches.

My forearm was ok but I could feel it for certain movements (pronated machine rows for example). The rack and smith were taken so I decided to do my shrugs on the technogym shoulder press. I put the seat on the lowest setting with a mat on top and stand up and it feels great. I can only fit 6pps but it's plenty and much more than I can do with the smith or barbell variation. The later movement for shrugs is used with lighter weight mainly for feel/pump and usually well over 20 squeezed reps.

I have had a little chicken and a small synthepure shake with salad and fruit and I am ok. No pain at all so I am going to train legs. Post workout I will have beef mince, rice and some vegetables. Although I woke up very early so haven't slept much so not ideal but a morning with no stomach pain I will definitely take. Once I get over this I am going to mutate because I am eager to change fast. Once my stomach is back to normal I am looking forward to loading in the carbs http://www.anasci.org/vB/images/smilies/smile.gif

[Elvia1023]

I wish it was Dublin, City Centre! I would visit, my cousins live in Galway. I just went for 5 weeks 2 yrs ago and had a great time. Love it there. Inside the pub areas it was wild at night and so close together{between buildings} lol

People were soo nice!! They love to drink and dance! Loud too [emoji23]

Max [emoji106]
A nice move is good for the spirit

Dublin is very easy to get to from Liverpool. It's a 50 min flight :D I have been to Dublin many times and always have a laugh there. Lot's of nice girls as you know :D

[maxmuscle1]

Dublin is very easy to get to from Liverpool. It's a 50 min flight :D I have been to Dublin many times and always have a laugh there. Lot's of nice girls as you know :D

Indeed my friend, Indeed!

Max

[Elvia1023]

I am still bloated but have felt no pain at all today so I am happy. After every meal yesterday I would get bad stomach pain. I have just had 2 fairly large postworkout meals (beef mince, green peppers, cherry tomatoes and rice) within about 90 mins and I feel fine. I didn't eat that much for the rest of the day so I am up to 4 meals for the day now. I will end the day with cottage cheese and some nuts to make 5. I am also going to add 1 scoop of Garden of Life's Raw Organic Fiber and 10g glutamine pre bed as well. So things are looking much better. I will eat in a similar way tomorrow and go from there. My leg workout tonight was very basic but effective.

Warm Up.
Calf Presses... 2 working sets.
Seated Leg Curls... 2 working sets (1 loading and 1 drop off).
Leg Press Feet High and Wide... 2 working sets (1 loading and 1 drop off).
Leg Press Feet Medium... 2 working sets (1 loading and 1 drop off).
Leg Press Low and Close... 1 working set with the previous set's drop off weight.
Leg Extensions... 1 working set.
Stretches.

The pump was incredible and I could see veins coming through my quads. Before training I took 10mg cialis and 1 scoop of Muscletech's Peak Series Preworkout. My intra was 2 scoops of EAA's, 75g HBCD's and 10g l-glutamine. Post workout was 200mcg IGF-1 LR3 (100mcg unilaterally).

[Elvia1023]

I am starting to look more like my normal self now. No pain and less bloating but there is still some to lose. I am feeling much better today though. I have had 3 meat (2 x beef and 1 x chicken) with rice meals today. I added some peppers and cherry tomatoes to those meals but small amounts just to keep things simple and aid overall digestion. Although post workout for something a bit different (with no issues) I decided to have some Kellogg's Zimmy Cinnamon Stars with coconut and rice milk with approx 40g protein from synthepure.

Something I started doing recently which just makes sense to me is if I am using an aid for shuttling nutrients (slin, lr3 etc) post workout I will eat first then save that aid for before my next meal. To gauge things optimally you would need to check blood glucose and use certain aids based on that reading. Although if you're depleted postworkout after training hard your body is primed for taking in nutrients. Afterwards it could really benefit from using an aid to increase the uptake of nutrients for that 2nd post workout meal. This is especially useful when trying to load in plenty of nutrients/carbs in the few hours post workout. Obviously if you have an intra shake (especially with pre workout slin) that can change things as well so just do what you feel best with.

I only ate chicken and rice 1 hour ago and already feel like I could eat again so that is a very good sign moving forward. I will still take it easy and just build up my tolerance again over the next few weeks. I should be moving country very soon so I want to keep everything else the same whilst getting this bloat down and then I can make changes to my plan and really move forward fast. After the move I will probably drop test down to 500mg, drop the npp and add in a little tren and then some avar to finish the summer with.

Warm Up.
Incline Bench DB Lateral Raises... 1 working drop set (just 1 drop) with each arm.
Seated DB Front Raises... 1 working set.
Seated DB Lateral Raises... 1 working set.
TG Shoulder Press... 2 working sets (1 loading with 3pps and 1 drop off with 2pps).
Machine Flyes... 2 working sets (1 loading with full weight rack and 1 drop off with about 75% of the stack).
TG Chest Press... 2 working sets (1 loading with 4pps and 1 drop off with 3pps).
Chest Dips... 1 working set.
Unilateral Underhand Tri-cep Extensions... 1 working set with each arm.
Standing EZ Bar Overhead Tri-cep Extensions... 1 working set.
Cable Pushdowns... 1 working set.
Stretches.

It's worth noting quite often I rest very little between my loading and drop off sets as I probably wait about 30 secs. Those TG Chest presses felt really heavy today as well and I failed on the 3rd rep with 4pps http://www.anasci.org/vB/images/smilies/redface.gif I immediately dropped down to 3pps and got (I think) 12 controlled reps.

Pre workout I had 6iu humalog, 4ml synthetine and 1.5ml syntheselen. I didn't dose my AAS last night so as I was training early I just dosed them preworkout (250mg test c, 100mg test p and 50mg npp). After my slin I ate 2 bananas and for intra I had 3 scoops of Amino+, 5g extra glutamine and 75g HBCD's. Before my 2nd post workout meal I dosed 150mcg IGF-1 LR3. I am going to stick with that protocol until I move abroad. You may have noticed the extra synthetine and syntheselen well I figured I could do with all the help possible getting my body back to where it was and I will carry on with the same doses for the rest of summer.

[Elvia1023]

I am pretty much back to where I should be. Most of the bloat has gone. It's crazy the way it came and gone. If guys remember the distended pic I posted ages ago this was even worse. Some idiot gave me abuse for posting that pic very recently stating I look like shit etc. All for posting a pic showing temporary bloat brought on by food intolerances. The forum's can be a weird place at times. You can never please everyone and no matter what you take too much, look like shit for your dose, take too little, you look great and must be lying about doses, your diet is shit, your diet is great etc.

I have kept my diet very basic and the same as yesterday just to ensure there are no major reactions to foods. I need to start eating more vegetables (greens) and fruits again so I will add some in soon. I ordered greens/fruit powder as well but the order has been stopped and I need to get it sorted.

Beef mince, green peppers, cherry tomatoes and basmati rice.
Steak (beef), yellow peppers, cherry tomatoes and long grain rice.
Preworkout... 6iu humalog, 10mg MK-677, 4ml synthetine, 1.5ml syntheselen and 1 scoop of Muscletech's Peak Series Preworkout.
2 bananas.
Intra... 3 scoops of Amino+, 75g HBCD's and 10g glutamine.
Post- Kellogg's Zimmy Cinnamon Stars with coconut and rice milk with approx 40g protein from synthepure.
150mcg IGF-LR3
Chicken, orange peppers, cherry tomatoes and basmati rice.

That's what I am up to and my next meal will probably be beef and rice again. I will end with cottage cheese and probably nuts. Although I have some nice fruit so will add that in as well. Things are definitely feeling better now I just need to sort out all my moving plans.

Training was PULL and felt great. I added more volume but it felt good. I have tweaked my right trap but it's nothing serious and to be fair not a surprise http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif

Warm Up.
Reverse Peck Deck... 1 working set (not planned but was waiting for a bench).
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB Rows... 2 workings sets (1 pulling high and 1 pulling medium).
Machine Pulldowns... 1 working set.
Smith Rows... 2 working sets (1 loading with 3.5pps and 1 drop off with 2.5pps).
Barbell Upright Rows... 1 working set with 30kg per side.
Barbell Shrugs (behind the back)... 2 working sets (1 loading with 3.5pps and 1 drop off with 2.5pps).
Machine Unilateral Rows... 1 working set of high reps with each arm (pulling low with elbows tucked in).
Cable Curls... 1 working set with the full weight rack.
DB Curls... 1 working set of high reps.
DB Hammer Curls... 1 working drop set with 4 drops in weight with 30kg, 24kg, 20kg, 16kg and 12kg db's.
Rope Curls... 1 working drop set.
Abs and Stretches for 10 mins.

I think today was about 1 hour and 30 mins and I looked so much better post workout. Nothing special but after the last week it was nice to see my abs again. Well sort of because I am a hairy mess. I will get shaved and sort out some updated pics for before I move. I hope everyone is well.

[Elvia1023]

I would like to think it's also my body getting back to normal but adding in 10mg MK-677 preworkout has had a big impact on my appetite. I ate the cereal with whey isolate then the chicken and rice meal. Later I decided to have cottage cheese with grapefruit and blueberries first. Then I just had 2 steaks totalling about 300g but I could have easily ate double. I will probably eat again before bed but will keep it mainly protein and fats.

I have also started taking in some fibre pre bed with 500mg metformin and will carry that on for the foreseeable future. There is actually some data suggesting the combination of metformin and fibre is good when treating diabetics (insulin sensitivity). Although I didn't start using it for that reason. I merely wanted to get rid of the tub before I leave and I also figured it would be useful because I haven't been eating as much high fibre foods (fruits, oats, nuts, greens and seeds etc) as I usually do. My fibre intake has gone down significantly this week so I will supplement whilst I start adding in all those foods back in.

[Elvia1023]

I just realized I never posted yesterday. I trained legs and was so destroyed I ended up eating my meals and just going to bed. Right now just to be safer with my back when it comes to legs my main focus each session are heavy leg presses. The main aim is to do 1-2 working sets with as deep as possible rom. That really does make all the difference. I also usually do 1 set with a closer stance and less rom but all quad focused. On top of that will be a working set of leg extensions. For hams it's abusing myself on a leg curl variation (my current gym only has a seated one) and for sldl's it's usually lighter weight with the key work being "stretch". I do go much heaver at times with sldl's but I have to be careful. Then of course just abusing myself on the adductor (and abductor) machines. Calves again just sheer abuse and many different techniques but an added thing for those is I now do cardio sessions with a big focus on my calves. The way I focus on my calves during cardio varies but it could be an incline, on my tip toes or actually doing calf raises as I move/walk.

Warm Up.
Leg Press Calf Presses... 3 working sets using 3 different weights.
Seated Calf Extensions... 1 working set with each leg separate then 1 working set with both legs together.
Seated DB Calf Raises... 1 working set.
Seated Leg Curls... 2 working sets (1 loading and 1 drop off).
Unilateral DB Stiff Leg Deadlifts... 1 working set for each leg.
DB Stiff Leg Deadlifts... 1 working set.
Hip Adductors... 1 working drop set with 2 drops in weight (I walked like a penguin after this set).
Leg Press... 3 working sets (2 with feet wide and low with deep rom and 1 with feet closer and low with shorter rom).
Leg Extensions... 1 working drop set.
Stretches.

Today I trained PUSH and it felt really good. I tried my new preworkout (Rhino Rampage) and that really had me in the zone. Yesterday for LEGS I dosed all my usual but today I haven't done any slin or lr3. Today I just dosed synthetine and syntheselen preworkout. Tomorrow I will add back in the usual around my PULL workout. Today I also added in a little volume for my working sets and most were with 15+ reps.

Warm Up.
Incline Bench Lateral Raises... 1 working set.
Incline Bench Front Raises... 1 working set.
DB Partial Lateral Raises/Swings supersetted with DB Lateral Raises... 1 working set with 30kg and 10kg db's.
Machine Lateral Raises... 1 working set with each arm then 1 working set with both arms.
Standing DB Press... 1 working set with 30kg db's.
Smith Presses... 2 working sets (1 loading with 3.5pps and 1 drop off with 2.5pps).
Machine Flyes... 1 working set.
Machine Press... 1 working set with hammer grip.
Machine Tri-cep Extensions... 1 working set with each arm then 1 wroking set with both arms.
Tri-cep Dips... 1 working set.
Cable Pushdowns... 1 working drop set with 3 drops in weight (full weight rack, 80%, 60% and 40%).
Stretches.
15 mins cardio on exercise bike on level 15 (slow-moderate pace mainly to get a good leg pump).

My diet has been very similar the last 2 days. Mainly meat and rice with vegetables. With a very large amount of cereal post workout and cottage cheese later on. Here is my diet from yesterday...

Steak (beef), orange peppers, cherry tomatoes and basmati rice.
Steak (beef), red peppers, cherry tomatoes and long grain rice.
Preworkout... 6iu humalog, 10mg MK-677, 4ml synthetine, 1.5ml syntheselen and 1 scoop of Muscletech's Vapor1 Preworkout.
1 banana and some red/green grapes.
Intra... 3 scoops of Amino+, 75g HBCD's and 10g glutamine.
Post- Kellogg's Coco Pops with coconut and rice milk (approx 230g carbs) with approx 50g protein from synthepure.
150mcg IGF-LR3
Chicken, green peppers, cherry tomatoes and basmati rice.
Cottage cheese, blackcurrants, cranberries, walnuts and cashew nuts.

I weighed myself today and I was 116.5kg so not bad considering I ate next to nothing for about 3-4 days and just been slowly easing the food back up since then. I will also start adding greens back in mainly in the form of asparagus, kale and spinach. Although I did receive my new greens powder today which looks great so I will now use 1 serving every morning.

[maxmuscle1]

Your an animal Elvia!! [emoji123][emoji123][emoji108][emoji471]

Max [emoji123]

[Elvia1023]

Your an animal Elvia!! [emoji123][emoji123][emoji108][emoji471]

Max [emoji123]

:a8e7b4c2:

:D:D:D

[Elvia1023]

I had a day off today. I have also relaxed the diet a bit and included some fats and carbs I wouldn't usually eat regularly. I am glad I did because both meals tasted incredible. I now have a greens shake first thing in the morning with certain supps and take Flex out for approx 30 mins before I eat.

Steak (beef), green and yellow peppers, cherry tomatoes and basmati rice.
Synthepure smoothie with pineapple, oats, mixed berries and water.
Steak (beef) with melted extra mature cheddar cheese on top with olive and tomatoe focaccia bread.
Synthepure smoothie with 2 apples, 1 kiwi, green grapes, blueberries, oats and water.
Steak (beef) with a toasted fruit loaf drizzled in extra virgin olive oil.
My last meal will be cottage cheese, blackcurrants, cranberries, walnuts and cashew nuts.

I have also added in a few new supplements. I am taking an array of supps and apart from the lowered blood pressure I can tell they have made a big difference. I will get extensive blood work done in a few weeks time as well so I can see where everything is. I was getting nosebleeds from past orals and also when I would go to the toilet it would dribble but since I added my supps both of those issues went away.

Life Extension Endothelial Defense (GliSODin® and pomegranate complete)... 2 caps AM
Kyolic Aged Garlic Extract Stress and Fatigue Formula 101 (GABA, B1, B6 AND B12)... 2 caps AM/PM
Now Foods Blood Pressure Health... 1 cap AM/PM
Jarrow Formulas Wild Bitter Melon Extract... 1 tab AM/PM
NOW Foods Prostate Health... 3 tabs daily
21st Century Pomegranate Extract... usually 1 cap in the PM with 2 meals.
21st Century Fish Oil and Bulk Powder's Krill Oil... 3 fish oil and 2 krill oil PM with 2 krill oil in the AM. Sometimes I add 3 fish oil in the AM as well.
21st Century 10mg Melatonin... 1 cherry flavoured chewable tab (they taste great) before bed.
Synthetek's Synthergine... 2ml AM/PM.

NEW
Amazing Grass Raw Reserve Premium Greens with 25 Billion Probiotics... 1 serving in the AM.
Hydrapharm Nootrovit Multi Vitamin... 3 caps per day.
Glaxon Sedative Sleep Aid... will replace my melatonin with this approx 2 times per week (probably on leg days).

I am looking forward to training PULL tomorrow and due to the rest day I will probably go with 1 heavy lower back loading exercise. The rest is always as heavy as possible for the given rep range but I choose carefully when I am going to hit my lower back directly with the same intensity. I hope everyone is good http://www.anasci.org/vB/images/smilies/smile.gif

[Elvia1023]

I feel great tonight. Things are moving nicely now and I will just carry on with the same approach for now. I can tell after I move and make a few changes things will really get interesting. For the next week or 2 I just want to get fuller and fuller and keep everything as tight as possible. I am eating beef approx 3 times everyday now and it's having a nice effect. I done the large bowl of cereal post workout again today and I don't see any reason why that can't stay in for longer. When I write large bowl it's approx 250g carbs so a nice amount. I have actually ran out of humalog so I am not using it now but I will add it back in when I sort out a new bottle. Tonight was PULL and a variety of movements but very fast paced as well. I was in the gym for 1 hour and 20 mins.

Rope Face Pulls and Rows (Warm Up).
Reverse Pec Deck supersetted with Rear Delts Flyes using the Seated Lateral Raise Machine backwards... 1 working set.
Incline Bench DB Rear Delt Flyes supersetted with Incline Bench DB High Rows... 1 working set.
Behind the Neck Lat Pulldowns supersetted with Lat Pulldowns to the front... 1 working set.
Machine Reverse Lat Pulldowns supersetted with Machine Lat Pulldowns... 1 working set.
Barbell Rows... 2 working sets (1 loading with 3pps and 1 drop off with 2.5pps).
Behind the back Barbell Shrugs supersetted with DB Shrugs... 1 working set with 3pps then 30kg db's.
Unilateral Seated Cable Rows (pulling low with elbows tucked in)... 1 working set with each side.
Cable Curls... 1 working set.
Reverse Cable Curls... 1 working set.
Incline Bench DB Curls... 1 working set.
DB Hammer Curls... 1 working drop set with 4 drops in weight (30kg, 26kg, 22kg, 16kg and 12kg db's).
DB Spider Curls supersetted with DB Hammer Spider Curls... 1 working set.
Stretches.

My diet today...

Steak (beef), peppers, cherry tomatoes and basmati rice.
Synthepure smoothie with pineapple, oats, mixed berries and water.
Steak (beef) peppers, cherry tomatoes and long grain rice. I also had a bottle of innocent fruit juice (mango and passion fruit).
Intra... 3 scoops of Amino+, 60g HBCD's and 10g glutamine.
Post- Kellogg's Crunchy Nut Corn Flakes and sliced banana with coconut and rice milk (approx 250g carbs) with approx 50g protein from synthepure.
Beef Mince, peppers, cherry tomatoes and basmati rice.
Cottage cheese, blackcurrants, cranberries, walnuts and cashew nuts.

I have also snacked on a few spoons of cashew butter in between meals as well.

Tomorrow will be legs and more of the same but I will include a big dose of LR3 pre workout with 4ml synthetine and 1.5ml syntheselen.

[maxmuscle1]

Beef mince w tomatoes! I could go for that at brekkie! Great log as always Elvia[emoji108][emoji1690][emoji123]

Max

[Keule206]

When I write large bowl it's approx 250g carbs so a nice amount.

250g Carbs at once i got last at the age of 25 :)
Great to hear that things are moving positive for you :hulk2-18460:

[Widenymous]

Looking very thick in the new avatar.

[Elvia1023]

250g Carbs at once i got last at the age of 25 :)
Great to hear that things are moving positive for you :hulk2-18460:

Thanks. I have actually just booked my one way flight so more big changes ahead of me :) I was being conservative about the carbs as well :D I literally just throw in as much cereal I can fit in the big bowl. Then I add the rice and coconut milk. I use nearly a whole carton of milk which are 1 litre and 100g carbs per carton and that doesn't count the mountain of cereal either. I prefer doing it like that as opposed to just bumping up carbs for every meal. I would rather just have 1 huge carb meal and the rest are standard size (80-100g carbs). When it's placed post workout for me I process it very quickly and it doesn't effect my digestion especially if it's rice based cereal. Although I did enjoy those crunchy nut cornflakes :)

[Elvia1023]

I trained legs tonight and it completely done me in. I have just sat here for over 3 hours on my phone with no energy to move. I had a shake postworkout but will eat soon. It wasn't planned but I was that out of it I figured just do a shake. I have an opened bag of Optimum Nutrition gold standard gainer so I am thinking I will go through that before I move. The top doesn't shut properly and I could just put it in an empty tub but I will just use it once daily over the next week to finish the bag.

Whenever I go to the gym I know what movements and rep ranges I am going to do but I sometimes modify things on the spot depending upon how I am feeling and if I am training later then the actual time could be a factor as well. Tonight I got in quite late and didn't have that long until the gym closed so I naturally just started supersetting all my movements and it felt great. I was limited to pin loaded machines so it was basically the full weight rack for everything so that didn't change but it was a good intensity technique to have everything coupled together. I had the whole corner of the gym to myself so I just abused myself without a care in the world http://www.anasci.org/vB/images/smilies/biggrin.gif

Warm Up.
Leg Press Calf Presses supersetted with Bodyweight Seated Calf Raises... 2 working sets.
Seated Leg Curls supersetted with Leg Press (high and wide stance)... 2 working sets.
Hip abductors supersetted with Hip Adductors... 1 working set.
Leg Press (medium height and width) supersetted with Leg Extensions... 2 working sets.
Kettlebell Squats... 1 working set.
Stretches.

I also had a shiatsu massage earlier today as well. It's my 3rd in 3 weeks. The guy is great and uses his elbows and goes very deep. My whole body is riddled with inflammation due to hard training but my shoulders are really bad. I knew this anyway but I love my heavy pressing. Although I definitely need a deload so from tomorrow that will happen. Even when I shaved my head the other day I had to keep having breaks because my shoulders were killing me just having my arms held up. I know what I need to do but I just love pushing it in the gym but I will listen to my body and take the very needed break. I will be back to 100% soon but I know I will have to be smarter in the future if I am going to avoid any major issues when I am older. Everything else is fine though so it's full steam ahead for everything else.

Incidentally I am actually fairly pleased with how my shoulders have developed recently as they are probably the best they have ever been and I am liking the change in shape (more 3d looking) I have created over the last few months. When I state deload I just mean very high rep ranges but I will still going to failure but over 20 reps for everything. Although I am best having a break from going to complete failure for at least 1 week so I will. I definitely won't take preworkout on push days because it gets me too amped up and I end up getting carried away http://www.anasci.org/vB/images/smilies/redface.gif

I move country in just over 1 week and once I am settled this log will really take off http://www.anasci.org/vB/images/smilies/smile.gif I will sort out some updated pics in the next few days.

[Elvia1023]

I am destroyed tonight. I have been sorting out all my stuff and packed a few boxes to ship to myself where I am moving. I also have 3 suitcases and 1 of them is full of supplements (mainly protein and carb powders). Recently I have just been listening to my body and not pushing things one way or another. By that I mean I am eating good but definitely not pushing size. I am progressing nicely and my weight is still climbing upwards but very slowly. So I will purposely push the fullness as much as I can for a short time then I plan to come down. When I am in my new place I will start carb cycling as I respond very well to it. So a mix of medium then low days to tighten up then 1 high day. A low day for me will be about 200g, medium about 400g and high I will really push it so about 1000g carbs. That will be combined with lower test (500mg), tren a (40mg ed) and insulin (with lr3). After about 3-4 weeks of that I will add in some avar (40mg) and finish nicely for the summer.

Today I trained PUSH and it was the start of my deload due to my shoulder issue. I enjoyed training so much and I may even follow the same approach for PULL and LEGS just for the next week or 2. For PUSH I will be training like this for approx 2 weeks but I imagine when I start training in the UK (gym's open on the 25th) I will probably go back to my usual heavy training fairly soon. It was a nice change though and I enjoyed myself in the gym. The weight was kept much lower but the intensity was still high because rest periods were minimal. Although I didn't go to true failure that much but training like this hits you hard in other ways.

I won't (I couldn't even if I tried) list out my entire workout but it was just a complete mix of movements. Lot's of variations of lateral and front raises. Lot's of super or tri sets. I ended shoulders with seated db presses supersetted with seated db lateral raises. I could barely lift my arms up 10-15 mins in. Chest was a mix of flyes and presses. I done some cable presses for the first time in a while and they felt great. I always get an amazing connection and pump with cable presses. I only went up to the middle of the rack for most movements. For machines presses I kept it at just 2pps. I would do large sets using a wide, middle and close grip and 10 reps for each so 30 reps in total. Tri-ceps were more of the same. I ended with a tri-set of Standing EZ bar overhead extensions, underhand pushdowns and rope pushdowns (pulling down and out). Then a few sets of leg extensions to get some blood in my quads. I finished with some abs and stretches.

[Elvia1023]

I shaved (just electric) my body it what felt like about 2 hours http://www.anasci.org/vB/images/smilies/redface.gif I was like a gorilla beforehand so it took ages. I have a rash (red dots) all over but that should disappear by tomorrow. I am looking ok and I will push the carbs more then work back down. Most would think just diet now but I have a plan and like to stick to it and I am in a good place to work from. I have major issues with my lats but I have improved them so I can't complain and everything else is ok. My waist is ok and I know after some low days it will look much better so no worries there. All in all I am feeling good. Once I add tren in and play about with carbs I know it will make a big difference.

Dried fruit is not perfect in some ways but I use it at times for a few reasons. It is rich in fibre, vitamins, minerals and it's also high in phenolic antioxidants. I pick certain ones that are loaded in micronutrients such as blackcurrants, goji berries and cranberries. I often add them to my rice and I love the taste and it gives the meal a nice little boost. I like them with cottage cheese as well and usually add walnuts, cashews and/or macadamia nuts. They are also useful if you have taken insulin as the meal contains a blend of fast and slow carbs.

It was PULL day and I kept all working sets 15 reps or over. I took no preworkout yesterday but today had a full serving of Rhino Rampage and honestly felt like a machine in the gym. It's has a really good effect and is very strong.

Rope Face Pulls and Rows (Warm Up).
DB Pullovers... 1 working set with 40kg db.
Incline Bench DB High Rows... 1 working set.
Behind the Neck Lat Pulldowns supersetted with Lat Pulldowns to the front... 2 working sets.
Barbell Rows... 1 working set with 2.5pps.
Behind the back Barbell Shrugs supersetted with DB Shrugs... 1 working set with 2.5pps then 30kg db's.
Unilateral Seated Cable Rows (pulling low with elbows tucked in)... 1 working set with each side.
EZ Bar Curls... 1 working set.
EZ Bar Reverse Curls... 1 working set.
Unilateral Cable Horizontal Curls... 1 working set with each arm.
DB Hammer Curls... 1 working drop set with 4 drops in weight (30kg, 24kg, 20kg, 16kg and 12kg db's).
10 mins cardio (elliptical).
Stretches.

[maxmuscle1]

AAS = more hair everywhere, beside the head ! Lol.

Max [emoji1690][emoji123]
#elviapower

[Jetblack14316]

AAS = more hair everywhere, beside the head ! Lol.

Max [emoji1690][emoji123]
#elviapower

Right...isn’t that a bitch? Lol. Invigorate hair growth everywhere you don’t want it and destroy it where 98% of us do want it! Lol. Elvia, you’re a beast brother. Always motivating the HOOD!


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[Mattymoo]

How sweet is the rhino rampage ?
Is it sweeter than red bull?

[Elvia1023]

How sweet is the rhino rampage ?
Is it sweeter than red bull?

Do you just mean the flavour? Or is sweet an Aussie term for how good it is? Trying to think but it tastes weird and yes very sweet. Infact I think it's one of the sweetest supplements I have ever tasted. Some of the ingredients don't taste good so they have loaded it up with sweetness to try and mask that. In regards to effects it's like Red Bull on steroids :D

EDIT... it was your wording because it was a strange question if you were just asking how sweet it is so I actually just googled it as I was curious and it states in Australia the word sweet can basically mean how good something is :D

Put it this way if you knock back about 3 cans of redbull in 1 min you may get a similar effect :D

[Mattymoo]

Ok thankyou i was referring to how sweet it tastes
I will ask the store for a sample and try it
I may have to water it down as i feel sick in the stomach sometimes with a pre workout when pushing iron.

[Elvia1023]

Ok thankyou i was referring to how sweet it tastes
I will ask the store for a sample and try it
I may have to water it down as i feel sick in the stomach sometimes with a pre workout when pushing iron.

Let me know how you find it. It's very good. Have you seen my preworkout thread before?

[Elvia1023]

I trained legs tonight and nothing really changed as I always train with 15 or over reps for legs anyway. I did fail on 12 reps on 1 set but everything else was over that. Just like last time I was destroyed afterwards. I really hate the big leg movements because I know how much it will take out of me. It's not the same pressing or rowing. I know if I push it on legs I will be useless for at least 3 hours afterwards. I recover very fast due to my nutrition and supplements but no matter what after the actual training session I am mentally gone.

I have always struggled with my legs partly due to my lower back but also because my legs are so long. However they are improving but because they are not genetically there I only have to take my foot off the gas for a week and the fullness just disappears http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif My quads are starting to look really big (for me) now though (especially with a pump). They are getting much thicker now. I hope that translates well in pics. I have seen a lot of tall guys with quite big legs but in pics their legs look small so it is a struggle unless the tall person is genetically gifted. It's funny there is a guy who trains in my gym (he trained legs tonight) and he looks decent and you can see he has good genetics. He has big legs and if you see him train you would just laugh. On his phone doing light weight and I have seen him train 50 times and it's the same every time. He was squatting 10kg per side for his max weight. Not even going deep with just 10kg per side. They don't realize how lucky they have it some people. Take a guy like that and have him eat and train like I do and the changes would be remarkable in literally 8 weeks.

Tonight I felt like doing barbell squats but I was smart so decided against it. It's common for me to have issues after barbell squatting but that's what a new and strong preworkout will do to you http://www.anasci.org/vB/images/smilies/redface.gifhttp://www.anasci.org/vB/images/smilies/biggrin.gif Getting injured just before my flight with 3 big suitcases and hand luggage would be beyond stupid. I am still really progressing well just using leg press and leg extensions as my main quad movements. Although when I get to the UK I am going to find a gym with a good hack squat and I am going to progressively overload that for the following few months. My workout was similar to last rotations but I did have to change the order slightly due to the machines being used by other people.

Warm Up.
Leg Press Calf Presses supersetted with Bodyweight Seated Calf Raises (from squat position)... 2 working sets.
Hip abductors supersetted with Hip Adductors... 1 working set.
Seated Leg Curls... 2 working sets.
Leg Press (high/wide, high/close and med/med)... 3 working sets.
Leg Extensions... 2 working sets.
Kettlebell Squats... 1 working set.
Stretches.

My diet today...

Beef, green peppers, cherry tomatoes and basmati rice with blackcurrants.
Beef, yellow peppers, cherry tomatoes and long grain rice with goji berries.
2 bananas and 1 kiwi (and EAA shake).
INTRA- 3 scoops of Amino+ and 30g HBCD'ds and 30g Coconut Sugar.
POST- Lebanese take away of beef, lamb, chicken with salad, hummus, pita bread and a dessert of orange blossom rice pudding.
Beef, orange peppers, cherry tomatoes and basmati rice with cranberries.
My last meal will probably be cottage cheese, walnuts, cashews, red/green grapes and blueberries.

The reason I ate fruit preworkout is simply because I waited too long to train and I was hungry and I don't like training (especially legs) on an empty stomach. I couldn't be bothered cooking so I just had some fruit with an EAA shake to fill my stomach and give me a boost. I have actually had 4 EAA shakes today. I am also nearly out of 1 bag of HBCD's so I have started mixing it with coconut sugar. I have more bags but it saves opening one just before I have to travel.

[Mattymoo]

yep your preworkout thread is insanely good

[Elvia1023]

It's like I am getting tested :o My back went today really badly. I hadn't even trained and I had yesterday off as well. I walked over to Flex and bent over slightly and went to stroke him and he went very badly. I was replaying it in my head and I did move fast but still totally out of the blue as my back has been feeling fine. It's a bad one as well because I felt it "crunch". I was stuck on the floor for over 5 mins but managed to drag myself onto my bed. I am fine just very annoyed because I know it will take a few days to be able to move properly. I am ok when I am stood up but if I sit down and try to get back up it's really bad.

So things have been put on hold but it could be worse... at least it happened 6 days before my flight and not 1. The next few days will just be about recovery and making sure I am ok for my flight. Really frustrated and I guess this means I will have to be extra careful again with exercise selection. I was really enjoying barbell rowing as well. I was going to train and get updated pics done today but that will have to wait. I can usually work around things and really wanted to train but I can't even stand up straight properly right now. It's just temporary and maybe the short break will do me well as it will be full stead ahead when I get to the UK.

[maxmuscle1]

The worst. Definitely take a break or at least do seated exercises w back support with a belt {just to remind you of posture}. [emoji108][emoji108][emoji1690]

Max

[teejey]

I do the same thing to my back every so often. I'll be bending over doing some stupid simple task and I feel it go. My last one I had my old lady tie a dog harness around my head and pull it, surprisingly it worked I felt it slide or something in my spine and I was recovered much faster than the normal agony. I had to let my body go completely lose when she pulled. She's barely 103 lbs so I was fairly confident she didn't have the strength to kill me. Lol. Hope you recover quick.

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[Mattymoo]

Have you considered chiro session?
Worst thing to do would be resting
Keep moving

[Newbienick]

Depending how you feel about it chiro can make you feel a million times better in about 2 seconds. I'll go in every 6 months or so when something gets way out and it's an instant fix.

[Elvia1023]

My back is still fucked but it's a weird one. Meaning if I stand up awhile I may get the occasional shock and I have to be very careful moving around but you wouldn't think there was anything wrong with me just stood there. However, if I sit down even for a few mins it can be horrible trying to get back up. I had to get the bus yesterday and was sat down for 10 mins or so. I get up and get off and my back just seized up. I couldn't straighten my back and had to stand there holding onto a rail for about 10 mins. Then every step felt like it could go again. I still had to get shopping though and I was ok in the end. I really wanted to go the gym yesterday but left it. Over the last few days it hasn't improved at all and feels just as bad as day 1.

Today I said to myself I am going to train no matter what. That may seem stupid but I know my body well and I know my back. But it's bizarre because I was literally crying out in pain unable to move with my back locked up and 90 mins later I left for the gym. It's amazing what 10 mins of an ice pack, 1 serving of pre workout and the walk to the gym can do. I knew I had to be careful but I knew being active will actually help me recover as well.

When I get to the UK I am going to join a gym with plenty of plate loaded back machines and I will be gtg. I have said it before but I will stick to it this time. I was very limited with my current gym and that coupled with me loving free weight back movements and no surprise I end up injured again. Although at the same time I do want to work on strengthening all areas but I also know it's just playing with fire performing heavier barbell rows, deadlifts and barbell squats. Slightly frustrating but the 24/7 gym I left the other month (didn't renew as I was moving) have just had all new Panatta machines fitted. A high and low back row and unilateral chest press amongst many so that would have been nice.

I feel much better now but I will see how I am when I wake up. I could feel it tightening up in the shower slightly so I put another ice pack on it and I was good again. I will have tomorrow off and go from there. My flight is very soon so I may just not train again and have approx 1 week off. The gym's reopen in the UK on the 25th. My main aim is just getting recovered as soon as possible so I can hit it hard again when I am back in the UK.

Training today was PUSH and I even went fairly heavy for some movements with no issues. Although weight was generally restricted to be safe and I just wanted to get a really good pump so I utilized various supersets. The workout gave me a massive physical and mental boost. It's been 4 hours since and I am still fine. I will ice it again before bed and see how I am in the morning.

Stretching (upper/lower back, glutes, hips, hamstrings etc).
DB Lateral Raises... 2 working sets.
DB Front Raises... 1 working set.
Smith Shoulder Press... 1 working drop set with 2 drops in weight (2.5pps, 2pps and 1.5pps).
DB Seated Lateral Raises... 1 working set.
Machine Flyes supersetted with Machine Presses... 2 working sets.
Cable Flyes supersetted with Cable Presses... 2 working sets.
Tri-set of Tri-cep Pushdowns, Underhand Pushdowns and Rope Pushdowns... 2 working sets.
Stretches.

When I first got injured I had a bad day or 2 but my diet wasn't really effected. I had a Mcfluffy but with that order I got 3 salads. I was low on food and was going to go shopping then got injured so I just ate the 3 salads for 3 meals and used what was in my fridge for the rest. McDonalds over here do really good salads that are just made with grilled chicken breast, lettuce, tomatoe and some cheese shavings. The dressing I get is a miniature bottle of extra virgin olive oil and balsamic vinegar. So all in all not bad at all and they taste great so it's something I occasionally get when I want something fairly cheap that I can order in. The rest of my diet has been good and mainly beef and rice with vegetables. I have lowered my overall meals/calories simply because I haven't been able to move much for a few days. My aim for this week is just maintaining fullness and condition whilst I am unable to train properly. When I get to the UK I will start loading up with higher carbs and heavy training then go from there.

[Elvia1023]

Have you considered chiro session?
Worst thing to do would be resting
Keep moving

As I posted I trained today :o:D I will see someone when I get to the UK. I leave in a few days. I had to rest a bit due to the inflammation and not being able to move. But as you posted it's 100% better to be active. That's why I trained today. I knew I would be fine as long as I kept it to certain movements and was just extra careful. I am going to take Flex out quite a lot and stay active but may take a rest from training (back and legs) for the rest of the week.

[Elvia1023]

I was very surprised today because I woke up and my back felt like it had 99% recovered. Although it actually felt worse the more I moved through the day. Although I done my little routine and it felt much better so I figured I would train PULL and it went great. I won't list my entire routine but mainly machines and lot's of different rows and pulldowns. I did use db's for incline bench rows and rear delt raises. I kept the weight sensible and like yesterday mainly went for pump. Lot's of high reps sets with minimal rest in between. I did use the full weight rack for some rows and pulldowns so it's not like I went light but I was just very careful. I have some very old humulin-r that I will throw away before I travel so I dosed that postworkout and loaded up on protein and carbs. I am not a big fan of humulin-r and much prefer rapid acting slin. I must have had this 1 vial for over 5 years (it expired in 2017).

Contrary to what some may think I am not one for drawing up elaborate drug cycles. I take a variety of things from time to time but I tend to just go on feel and keep things fairly basic when I get. But sure if you have slin, mk-677/hgh, synthetine/syntheselen, lr3, orals etc it's worthwhile timing them effectively. I figured some may want to see what I will be doing drug wise to finish off the summer once I am settled in a new gym/home. I have posted in the past I could add stuff but I don't really see any point as a bit of test and tren with an oral is all I need.

50mg test p per day.
40-50mg tren a per day (will work up to that dose over a few weeks).
Now I have 1 bottle of mast e so I may just add in 200mg per week but it's not needed but I will probably do that.
40mg avar daily after a few weeks on the test and tren.
Now I want to trial Geno's new sdrol and I will at the end of this run for approx 2 weeks. I will go on feel but I will probably stick to 20mg and will run that with the avar at 40mg.

I have a few vials of the 70% purity lr3 left so will run that on moderate carb days. I will dose it quite high. I plan to get a new brand of lr3 (haven't decided yet) and if/when I do I will dose that at 100mcg on moderate carb days.

On high carb days (1-2 per week) I am going to dose lantus in the morning. I will start at 50iu and move up and see how I am but don't have a planned max dose but will push it more than I have in the past. With that I will probably dose 10iu humalog (x2) through the day.

I will also dose metformin on low days. Maybe 10mg MK and 2iu hgh x2 on high carb days only. I can't run either of them frequently as I just get too tired no matter how I dose them.

Synthetine and syntheselen will be dosed at 4ml and 1.5ml preworkout. Although on the high carb/slin day I may dose that twice.

I am excited to start and looking forward to training in a new gym. They are so cheap in the UK I may join 2 if it means I have access to more leg and back equipment. My core diet will be beef and rice with vegetables. Obviously fruits in there as well. I am holding my weight (259 pounds today) and condition so once I start this things will really come to life.

[Mattymoo]

All the best with your flight and move.
Maybe take a mask with you just incase and some hand sanitiser gel.
Good to hear your back is feeling better.

[Elvia1023]

All the best with your flight and move.
Maybe take a mask with you just incase and some hand sanitiser gel.
Good to hear your back is feeling better.

Matey I have to wear a mask otherwise they won't let me on the plane. They have just changed the rules. It's crazy in France now you have to wear a mask everywhere (outside) and you get fined if you get caught. I won't go into how useless they generally are and the fact that me not wearing a mask doesn't mean I don't care about others etc. It's crazy to see how some are and they don't care about their immune system in any way but they will wear a mask even when swimming alone or sunbathing on a beach. I wore a mask for the first time ever the other day because it's a rule you have to wear them in taxi's now. It's the same for public transport as well. So I will definitely be wearing a mask in the airport and for my flight. I only care about covid due to my parents and other old or vulnerable people. I think I may have even had it but not sure but I will still be careful when it comes to seeing my parents.

[Elvia1023]

My back is feeling even better today. Definitely the best it's been since injuring it. I trained again today as well. I want to stay active as my flight is soon. I will train tomorrow as well and on the day of my flight will take Flex out a few times and just stay active. Once I am in the UK I will have a few days off and recharge. Obviously it's impossible to know but I was thinking the nail in the coffin so to speak may have actually been leg press. I use a pin loaded leg press in my current gym. The issue with it is I want to go as deep as possible so I have it on the lowest setting but I am 6ft 2 with long legs. On a standard leg press it's not an issue but with this I can't fit in so it's very awkward when first pushing the weight up on the 1st rep. When I finish my set I literally have to fall down to the side to get out of the machine. I was thinking at the time my back is not good like this. Anyway it's impossible to know and just something I will try to avoid in the future. I probably won't be using that machine ever again anyway.

I trained legs today and it's the most awkward day in many ways when having an injured lower back. Push is easy you just have to be careful especially with overhead pressing, picking up plates and moving around in general. Back is surprisingly ok and I can still train hard as long as I am supported and I just avoid any lower back movements. I also have to be careful with certain movements but generally it helps my recovery and never hinders it. Legs is much more awkward so I just played it safe. On paper it probably looks like a terrible session but it felt great. I still went heavy on all movements but was extra careful on the leg curls. I won't list the full details but basically leg press calf presses, seated calf raises, unilateral/both seated leg curls, hip abductors, hip adductors and leg extensions then 10 mins on the spin bike.

Enough of the boring bits and let me get sorted in my new place and I will be back bigger and better than before :) Most things are sorted so I can move into my new apartment fairly soon. I am going to stay in my parents for a few days first then get all my stuff into the new place. I have already looked at gyms where I will be living so will sort that out soon. They open on the 25th and I am thinking I will probably start training on the 27th so I have a few days to rest and get all my stuff sorted. Hopefully I can start posting some training videos now as well. I just asked Geno for some bits as well so they will come in handy.

[Elvia1023]

I trained PUSH today and really went for it. A typical training day but it felt good. My back felt great but I know it's still not completely recovered yet. Some of my main lifts were a slight incline smith press with 3pps for 15 reps. 2 working supersets of cable flyes and presses. The full weight rack for 19 reps for machine lateral raises. The full weight rack for machine shoulder press for 18 reps. Floor EZ bar skull crushers with 25kg per side for 14 reps then some deadstop (3 sec negative) reps (had 5 in mind but after 4 it was gone). Stretches before and after for my back, glutes, hamstrings and hips etc.

I had approx 400mcg LR3 left in a vial and I just dosed it all post workout. It's definitely not right as I didn't feel that dose but I still loaded up on carbs afterwards. Hopefully I can sort out some good LR3 and I will dose that at 100mcg as that is plenty when it's good.

I fly to the UK now and I am going to have approx 5 days rest then hit in hard in a new gym. When I restart I will rotate the compounds in and start the new plan. Things should get good.

[Keule206]

I hope you arrived well in the UK. Thinks changed every day....i hope you haven´t go in isolation for the next 14 days....you OR Flex of course :) :)

[maxmuscle1]

I trained PUSH today and really went for it. A typical training day but it felt good. My back felt great but I know it's still not completely recovered yet. Some of my main lifts were a slight incline smith press with 3pps for 15 reps. 2 working supersets of cable flyes and presses. The full weight rack for 19 reps for machine lateral raises. The full weight rack for machine shoulder press for 18 reps. Floor EZ bar skull crushers with 25kg per side for 14 reps then some deadstop (3 sec negative) reps (had 5 in mind but after 4 it was gone). Stretches before and after for my back, glutes, hamstrings and hips etc.

I had approx 400mcg LR3 left in a vial and I just dosed it all post workout. It's definitely not right as I didn't feel that dose but I still loaded up on carbs afterwards. Hopefully I can sort out some good LR3 and I will dose that at 100mcg as that is plenty when it's good.

I fly to the UK now and I am going to have approx 5 days rest then hit in hard in a new gym. When I restart I will rotate the compounds in and start the new plan. Things should get good.

Definitely some good igf1 LR3 out there!! [emoji6]

Max [emoji108][emoji123]

[Elvia1023]

I hope you arrived well in the UK. Thinks changed every day....i hope you haven´t go in isolation for the next 14 days....you OR Flex of course :) :)

Things were fine and everything went smoothly even Flex coming through the euro tunnel. He already has 2 ********* so more than me :D He is a German dog who was born in Italy and lived in Switzerland and now the UK. As you state everything changes but luckily no quarantine. Isolation for 1 week wouldn't have been so bad as I wanted to rest and watch netflix but 2 weeks would have been frustrating.

[Elvia1023]

Things are really good. I am still waiting on my new apartment (taking ages) so I have been staying in my parents until I can move. I don't mind at all because I haven't seen them in ages and Flex loves running around the garden. I haven't unpacked anything and just take out random bits I need from my suitcases. As I was resting my back tightened up a little but it feels fine now. I trained for the first time today and it was PULL and it felt great. Lot's of movements, limited volume and sensible intensity. I should be training legs tomorrow. My diet has been relaxed but not too bad. Basically the same meals but 1-2 bowls of cereal daily as well. From today I will be having 3 steak and rice meals daily. The rest will be clean foods and mainly yoghurt with fruit, eggs or meals such as home made chicken, veg & barley soup. I sent all my gear through the post the day before I left so I don't have it yet so will just restart when it comes. Things have been far (:o) from perfect but I am looking fairly lean and very full so I am in a good place to begin my plan.

[Mattymoo]

Glad its all working out for you
Fingers crossed that you will receive your parcel without any issues

[Beast1]

Im so going to be following! Hope you post before and after!

[Elvia1023]

I have trained hard the last 4 days. I would have had today off but I am going to take the weekend off so figured I may as well hit it hard today (Friday). I have gone as heavy as possible but I am limited in my current gym. I also received my gear but totally forgot I have no slin pins left so just ordered some. I have to be careful with tren a so I start very low (10mg per day) so I can't use normal syringes to pin that dose. I will start at 10mg and move up approx 2mg daily until I get to 40mg and see how I am at that dose. I may go up to 50mg but no more than that. I just dosed 100mg test p yesterday and will do that eod until I get the slin pins then start dosing 50mg daily when I have them.

I am actually looking pretty good for me right now and I will sort out some new pics when I can. My diet has been very basic but good with some treats. My main aim for each day is always 3 steak and rice meals as I have posted earlier. All my other meals are rotated from the same ingredients but today I had something different. I do need to up my vegetable/fruit intake again but I usually add one to each steak meal in the form of either tomatoes, peppers, asparagus or spinach. In the past I would add a selection to each meal but now it's very often just steak and rice.

4 pieces of back bacon, 4 whole eggs, 2 pieces of tiger bread toasted with organic butter and some blueberries and orange juice.
Steak, wholegrain rice and orange juice.
TRAIN (just water)
Steak, pineapple, jasmine rice and cranberries.
Greek Yoghurt, blueberries, raspberries and blackberries.
Steak and coconut rice.

All my steak meals are heavily seasoned usually with a mix of salt, pepper and chilli.

I am going to bed now so going to use 10mg melatonin and one serving of ZMA. Tomorrow I am going out for a day and will have a few drinks but nothing bad. I move into my new place early next week.

[Newbienick]

How are you getting on

[DrostaE]

Hi Bro, sounds like a really nice cycle. IMO MastE doesn't shine untill 400-600 Mg a week.

[Elvia1023]

Hi Bro, sounds like a really nice cycle. IMO MastE doesn't shine untill 400-600 Mg a week.

I have prostate issues with masteron at times so I prefer to keep the dose to 400mg max. Although this time I was using even less than that mainly just to compliment my cycle. I have used much higher in the past but prefer to use to compliment everything else. When I go higher the "dribbling" can get bad.

[Elvia1023]

I am back :) Over the last few weeks I could have updated so many things but I will condense everything down. Basically training has been great. I did slightly increase rep ranges for most movements as I have gotten much drier and have had a few issues mainly with my shoulders. I did have a few nights out were I drank and stayed out quite late. My diet is never bad but I did order some takeaways and it's been far from consistent. Although a few weeks ago I was basically just keeping an eye on overall calories most days. So it was far from perfect but because I was only eating a few meals per day when combined with some hormones and hard training I was getting leaner and looking half decent. Since then it has improved dramatically and I am eating very clean but again too many treats.

The longer I eat like this the better I get. Ideally I would eat like I have today all week then allow myself 1 cheat but I have been doing it every 2 days :o:D To be fair for me I am looking very good and because my calories are so much lower than usual I can get away with what I have been doing and in some ways it can actually help me. But sure it's far from perfect but I plan to not cheat once now. Well I will eat like I have today all week then have a cheat meal when I feel it will help me. We could debate how cheat meals are never needed and refills are only needed at specific times (when very depleted) and I would agree with all of that but it's not like I compete and I just do this for fun and I want to try some cool restaurants in this city so I don't have to be exact. I know how to manipulate my body so I can still get the results I want without having to follow a diet plan for 12-16 weeks straight. Don't get me wrong though because know I am literally eating lean meat, vegetables and a small amount of rice for nearly every meal so for it's tough but I want to do it and the longer I do it the easier it becomes.

As mentioned I pretty much have lean meat, vegetables and rice (50g carbs max per meal) for 80% of my meals. The other meal I have is FAGE 0% fat high protein yoghurt. Basically 55g protein, 15g carbs and 0g fat per yoghurt. I add goji berries, cashews, walnuts and blueberries to that. It's basically my healthy treat meal. If I have something different it will be a 1st meal of whole eggs and high protein seeded bread but that's only approx 3 days per week. The yoghurt does bloat me but again I am not being perfect and I love the taste of that meal so I have kept one in most days but soon that will go so I can get my waist down ever more.

My gear is only 50mg test p and 40mg avar per day (and 20mg nolvadex). Literally that's it :o:D Well I am going to add in 50mg proviron to that. You only need a base of hormones when you have my current goals but still I want to look great so I would like to be using more than that. I dropped the tren and mast. I was hoping to go up to 50mg tren a per day but 2 panic attacks stopped that. I have some 50mg winny tabs so they will also get added in for a few weeks to finish off with. After this I will have a break then during the winter it will just be basic injectables and no orals. I am also dosing 4ml synthetine and 1.5ml syntheselen preworkout which has made a big difference.

[Elvia1023]

My current training split...

Chest, Lateral Delts (3 mws), Bi-ceps (2 mws) and Cardio.
Legs (Ham/Glute Dominate).
Abs, Back and Triceps (2 mws).
Shoulders, Chest (3 mws), Bi-ceps (2 mws) and Cardio.
Legs (Quad Dominate).
Abs, Back and Tri-ceps (2 mws).

(wsm= max working sets)


Today was Legs...

Calf Presses... 4 working sets.
Seated Calf Raises... 2 working sets.
Standing Leg Curls... 1 working set of over 20 reps (using partials) for each leg.
Seated Leg Curls... 1 working set of 13 reps.
Unilateral Lying Leg Curls... 5 sets of 5 reps for each leg. I rotated right to left with no breaks and failed on the last set of 5 for both legs (finished with partials).
Hip Abductors... 1 working set (using 2 different body positions).
Unilateral Glute Raises... 1 working set for each leg.
Squat Machine... last set of 20 reps with 3pps... I may move up in weight with this as it felt light but lower back is a concern and I have to be careful.
Leg Extensions... 5 sets of 6 super slow reps with 5 secs rest between sets (failed on the 4th and 5th rotations).
Stretches.

Food today...

4 whole eggs and 3 pieces of bacon and blueberries.
5% Beef Mince with vegetables and wholegrain rice (50g carbs).
5% Beef Mince with vegetables and wholegrain rice (50g carbs).
0% Fage yoghurt, goji berries, walnuts, cashews and blueberries (50g carbs).
2% Turkey mince, vegetables and jasmine rice (50g carbs).
2% Turkey mince, vegetables and jasmine rice (50g carbs).

[Elvia1023]

Another solid day completed so just have to carry on 1 day at a time. I had forgotten I had some LR3 in my fridge so I added that in post workout today and will start using it over the next few weeks. My complete day looked like...

5 whole eggs, 3 pieces of buttered high protein bread and blueberries.
2% Turkey mince, vegetables and jasmine rice.
Oats, banana and whey isolate (chocolate brownie flavour).
4ml synthetine, 1.5ml syntheselen, 50mg test p, 40mg avar and 20mg nolvadex.
TRAIN... 1.5 scoops All Day you May Aminos (just for the taste... white cherry is amazing).
100mcg IGF-1 LR3
Chicken and Basmati Rice and strawberries.
5% Beef Mince with vegetables and wholegrain rice.
5% Beef Mince with vegetables and wholegrain rice.

Incline Bench Rear Delt Flyes... 1 working set.
Chest Supported T-Bar Row... 1 working set.
Lat Pulldown... 1 working set.
Seated Cable Rows... 2 working sets using different grips (pronated wide grip and hammer close grip).
Unilateral Seated Cable Rows... 1 working set for each arm (elbows tucked in pulling low).
Tri-cep Pushdowns... 1 working set.
Skull Crushers... 1 working set.
Ab Machine... 2 working sets (was rushing so kept ab training minimal).
Stretches.

It's worth noting I have been on 4 x 20min walks with Flex today as well. When possible I time these walks after meals. I will now be adding in 50mg proviron daily (preworkout).

[Turtle]

What a treasure trove of high quality information and thought process. I like the way you think brother. I'll def be scouring this. I respect the approach. Best of luck to you brother. You are doing really good!!!!

[Elvia1023]

More of the same. I tested my willpower going food shopping after a hard workout and being hungry but I am definitely not coming off track now. I will have more lower carb (not too low) days for the foreseeable future and I have stocked up on supplies. Today has been good and I have cooked some nice but basic meals. On slightly lower days I tend to have carbs in earlier (around training) then later it's just lean protein and vegetables.

5 whole eggs, 2 pieces of buttered high protein bread and blueberries.
Oats, banana and whey isolate (100g carbs).
4ml synthetine, 1.5ml syntheselen, 50mg test p, 40mg avar, 50mg proviron (just added in) and 20mg nolvadex.
TRAIN... 1.5 scoops of Aminos.
100mcg IGF-1 LR3 (50mcg bi-laterally).
Chicken (marinated in Nandos Medium sauce), peppers, jasmine rice and raspberries (100g carbs).
2% Turkey Mince with peppers and sweetcorn (50g carbs).
My last meal will be- 5% Beef Mince with courgettes, peppers, cherry tomatoes, aubergine and onions (50g carbs).

Tomorrow I am going for a meal at a restaurant (will be meal 2) but I will pick something suitable so basically steak and salad and maybe sweet potatoe fries but nothing else (no dessert or extras). My first meal will be eggs and 2 small bagels (50g carbs). I won't have an oat meal and every other meal will be lean meat and vegetables so no more than 50g carbs per meal. The following day will be the same and no more than 50g carbs per meal. With low fats this will strip more fat from me and then I will throw in some lower days to get me down to my desired look. Everything is moving along nicely now and I have leaned out a lot in the last 2 weeks. I wanted to get some pics done so I should have just asked a random person but left it but I will do soon.

Training today was shoulders, chest and bi-ceps. All my shoulder movements were higher reps and fast paced. An example I warm up with both movements on the incline bench then do my 2 working sets there with approx 30 secs rest in between. Then after some heavier DB lateral raises (went up to 30kg db's) I done the same with teh cable movements so basically a few mins to perform my working sets. For the upright barbell rows I went heavier and done 30kg per side so warmed up to that. For my 2 barbell pressing movements there was approx 1 min rest in between working sets.

Warm Up.
Incline Bench DB Lateral Raises... 1 working set.
Incline Bench DB Front Raises... 1 working set.
Standing DB Lateral Raises... 1 working set.
Unilateral Cable Lateral Raises... 1 working set for each arm.
Unilateral Cable Front Raises... 1 working set for each arm.
Upright Rows... 1 working set.
Standing Barbell Shoulder Press... 1 working set.
Standing Barbell behind the head Shoulder Press... 1 working set.
Machine Chest Press... 1 working set.
Chest Dips... 1 working drop set (30kg db then bodyweight).
Bicep Standing Cable Curls... 1 working set.
EZ Bar Reverse Curls... 2 working sets.
EZ Bar Curls... 1 working set (performed in between the above 2 working sets).
DB Hammer Curls.... 1 working set.
DB Concentration Curls... 1 working set with each arm.
Abs for 10 mins.
Stretches.

I skipped cardio because I took Flex on a 90 min walk before the gym. I also wanted to hit abs properly as yesterday I was done in a few mins. I haven't been able to hit abs like I wanted over the last few months due to my lower back injury but now I feel better I will hit them hard (but short) twice weekly. I will make sure cardio is done after training chest next. I may have the weekend off so I am fresh for hitting legs on Monday.

[Elvia1023]

Here are some pics of a few meals. These are just very basic meals that take minutes to cook and require no effort but they also taste fantastic if the right condiments are used.

2% Turkey mince, vegetables and jasmine rice (pepper, pink salt, light soy sauce and extra virgin olive oil)...

https://i.postimg.cc/brXBBWqF/118702175-667778143841478-895974886955961730-n.jpg (https://postimages.org/)


Chicken (marinated in BBQ sauce), peppers and jasmine rice (pepper, paprika and extra virgin olive oil)...

https://i.postimg.cc/hGLzm7fz/118779283-659348164705796-8972693430506995408-n.jpg (https://postimages.org/)


Chicken breast (marinated in Nandos Medium sauce) with peppers and sweetcorn (light soy sauce and extra virgin olive oil)...

https://i.postimg.cc/D0HyH2S3/118781220-337863070901992-1303350966126364683-n.jpg (https://postimages.org/)

[Mattymoo]

Awesome quick,easy,tasty meals.
Lr3 is being talked about much more lately.
How do you rate it ?

[Newbienick]

Awesome quick,easy,tasty meals.
Lr3 is being talked about much more lately.
How do you rate it ?

Also keen on your thoughts regarding dosing bro... What's your minimum... Reckon dose responsiveness is linear?

[Elvia1023]

I have had the weekend off in regards to training. I train frequently and right now that is often 3 on 1 off but I have no set schedule and just take time off when I need to. Although when training hard and frequent even if you feel great I would always recommend having 2 days (at least) off training every 1-3 weeks. Some may need many more off days (3 days per week for example) but I am just referring to guys who train most days. It always catches up with you and even if you feel great the few days break will do you good. So 2 days off means exactly 3 days between workouts. So my body has rested and it looks less "tired" and more fuller so tomorrow I can hit legs as hard as possible.

I was out with family today and we went for a meal and I had a chicken, bacon and avocado salad (and a freshly squeezed orange juice). Although I was surprised how big the meal was and the chicken was actually breaded so I simply made minor adjustments for the rest of the day. So my last 2 meals were steak and stir fry (30g carbs max). On the walk home earlier I went shopping and they had chicken breast reduced so I will eat that for my final meal with a handful of nuts.

More of the same tomorrow and I will throw in approx 50g carbs pre, 25g intra and 75g post workout and the rest of my meals will be a max of 25g so approx 225g carbs for the day. My protein is usually 50-75g per meal and I don't stress about the amount and if I get 40g or over I am happy. It's usually closer to 50-60g but those 2% turkey mince meals are loaded. I buy 500g packs for most mince meals and always just have half a pack (250g) and 1 pack is 155g protein so that's 77.5g protein for those meals not counting secondary sources (rice, veg etc). Whenever I eat high protein I use a product that contains papain and bromelain enzymes to help with the digestion/absorption.

I shouldn't do this and definitely don't recommend it but on most of the off days I don't even take anything either which means unstable blood levels but it's just what I do so I am taking less than I post. Preworkout tomorrow it will be 50mg test p, 40mg avar, 50mg proviron and 20mg nolvadex. Postworkout will be 100mcg IGF-1 LR3. I will probably throw in 3 aminos shakes in 1.5 litres of water through the day as well. I also have 2 greens shakes in 500ml water AM/PM as well.

[Elvia1023]

Awesome quick,easy,tasty meals.
Lr3 is being talked about much more lately.
How do you rate it ?


Also keen on your thoughts regarding dosing bro... What's your minimum... Reckon dose responsiveness is linear?

I have used LR3 on/off for many years. There is a lot of bad product out there so it's confusing at times. I have mentioned this earlier in the thread but we got some vials to trial. I would use them and we would get 1 of the vials tested by Jano. I started it and it felt really good but I could soon tell something wasn't right. I was getting some effect but nothing dramatic nor was I experiencing any drop in blood glucose post injection. It turns out the vial was only 70% purity so no surprises but I figured I may as well carry on with them as I had 8 vials (gave one to a mate to try). So we didn't order more and we obviously won't be adding them to the list.

I hope to try another source or the same one to see if they are better. Long story but the vials were stuck due to covid for months. So we thought did they degrade or were they like that to begin with so I would like to have another one tested. Although whats the point in selling something that could degrade so easily. If it degrades a few months in the cold what will it do during a 2 weeks delivery in the height of summer. Peptides are more durable than many people think though and I have used great LR3 in the past so hopefully that can happen again. I did buy 1 vial from a local seller to me and well more of the same plus it wasn't cheap so a bit disappointing.

Good LR3 can be amazing. Some of my craziest fast changes have been largely because of LR3. Think of it like an ultimate glucose disposal agent. I would recommend taking it only when lean. It's long acting but I would utilize lot's of carbs and aminos after injection. Small doses can work but I would much rather see someone take a high dose. Although you have to be careful and a strong product will practically knock you out at 100mcg. So start lower and build up your dose. It's hard to recommend doses as everyone is different and at much different levels. A 280 lean pound bodybuilder who is going through 200g carbs postworkout can obviously utilize it much more effectively than a 180 pound guy who is 14% body fat and takes in 50g carbs post workout.

Dose response is never linear with anything and it will soon fall off and of course you can get good results with low doses and time. I take low doses for most things now but with LR3 my opinion is much different and I think higher doses are much more effective and I honestly wouldn't waste my time dosing 10-20mcg post workout daily like many do. I would much rather see a guy dose it higher EOD then at 50% ED. In that event you could use it on weaker body part days and again only when very lean and I would load up on carbs and nutrients post workout. Literally 100mcg post workout and 100g carbs for your 2 meals post workout (at least 2 meals) so 200g total. Many can do many more carbs but that is a realistic amount and no less than 70g per meal is my recommendation. I know I am doing something a bit different now but it's a one off and I have 70% pure LR3. In the past I have taken 100-150mcg LR3 postworkout and took in 500g+ carbs over about 5 hours after training and I woke up the next day fuller and tighter all over.

So there is no right answer and it can vary massively but the main points are take it when lean and dose it fairly high and on a higher carb diet/day. You can use it with lower carbs but I would dose it around training and with most of your carbs even taking into account the long acting active life. I have experimented with dose timing and it honestly doesn't make much difference. The literature would suggest approx 2 hours post workout being optimal but when I have good LR3 it knocks me out so I dose it and eat immediately after so I prefer dosing it just after training before I eat most of my carbs I also like it preworkout with a big intra shake. If I ever have a large cheat meal (especially pre bed) I will save my lr3 dose for before than as well.

So start at 50mcg and see how you are and move up and if you are fine go with approx 100mcg EOD. Depending on the product you may want to go higher in dose and again do that EOD. Nothing is written in stone though so just do what works for you but I prefer fast results and I only run it at select times.

[Newbienick]

Thanks mate for such a detailed response. As always you're a beacon of enlightenment.

[Elvia1023]

I trained legs last night and was so destroyed I just had my meals and went to bed. My leg training is going very well. They will never be very impressive but they have thickened up. Pretty much all movements are taken to complete failure until I am shaking and my body gives up mid rep. The 2 exceptions are I have been using the v squat and also machine glute raises. I perform both just once in 2 rotations (roughly 1 week's worth of training). Obviously my lower back is fucked but I am slowly building up the squats. On the glute raises I literally just used 10kg (most girls use more in my gym) on it and just really squeezed my glutes hard on every rep for 15 reps. So it's just about the movement and the contraction as opposed to weight for that. For the v squat I done 3pps for 20 reps last week and this week I done 4pps for 15 reps. Next week I will do 4.5pps or 5pps for 15 reps and just move up each week and see how I go. I know I could really load up that machine but it's dangerous doing so. I don't want any breaks in form and I use a slow rep tempo and control the weight. I also slowed down the last few reps and paused at the bottom on the last just so I struggle for 15 without having to load the machine up. Literally everything else was just brutal though and it felt great.

Today I started off a bit low. You know when you diet and lose fullness and that pop. I always train in hoodies or thick tops but wore a vest and it might sound stupid but it gave me a big boost. My body really comes to life when I start training and I can see striations all through my shoulders and I was looking 10x better. It made me feel like the dieting is all worth it because beforehand I was thinking why don't I just eat what I want as I will feel better and still be lean but it's just all part of the process. I am enjoying all my meals right now so it was just a random low which was probably more down to other things. Training felt great and mainly consisted of a variety of rows at different rep ranges. I decided to buy a 0% FAGE yoghurt today which is fine as it still fits my intended macros plus I put it post workout so I was primed to digest it. Each yoghurt is 55g protein, 15g carbs and 0g fat.

Oats, banana and whey protein.
Steak, wholegrain rice and peppers.
3 chocolate chip cookies.
INTRA (20g of EAA's).
Fage 0% yoghurt, blueberries, raspberries, dried cherries and goji berries (approx 50g carbs).
Beef mince, garden peas, sweetcorn and peppers (approx 50g carbs).
Beef mince, garden peas, sweetcorn and peppers (approx 50g carbs).

Tomorrow will be similar minus the chocolate chip cookies :D Although it will be slightly less carbs for the rest of the day as well. On my off days from training carbs will be reduced even further and mainly consist of peas, courgettes, peppers, aubergine and raspberries. I will get some pics done soon. I hope everyone has been well.

[ABParagon]

Interesting. Just started following. Do you count working sets throughout the week? Do you track calorie sor just macros? Weekly average weight?

[Mattymoo]

Elvia..thankyou for explaining Lr3 and it effectiveness and dosages.
Jelly legs isnt fun but worth the results
Glad your back is holding out.
Im making meatzza for dinner

[Elvia1023]

Interesting. Just started following. Do you count working sets throughout the week? Do you track calorie sor just macros? Weekly average weight?

I have a fairly laid back approach. Although I tend to eat the same things so it's very easy for me to track things. Energy balance is everything but I don't track calories but could easily work it out if I had to. I mainly just track macros (carbs) per meal which is moreorless the same thing. Although with Protein I don't really worry about it as long as it's between 30-70g per meal with the norm being about 50g. So I won't stress out over/undereating protein by 20g because I am under/over calories.

Training is similar but it can be extremely detailed. Although it's not like I have x working sets every single day. My training is very instinctive from how I feel but I do follow rough guildlines. I also have roughly the same amount of working sets each week but I am not writing every detail down in a log book. If I feel like doing 3 working sets instead of 1-2 on a movement I will. Nevertheless I generally do the same movements and roughly the same number of working sets. I tend not to do more than 2 working sets per movement (excluding calves) and I usually don't do more than 4 movements per body part.

My training split has just changed slightly and I have more quad, ham, chest and shoulder focused days as opposed to just push and legs so volume for each body part has slightly increased for 1 day (decreased for the next) but over 2 rotations (roughly 1 week) it's about the same as before. I am training very frequently now so I must limit the working sets every day/week otherwise I won't recover optimally and just dig myself into the ground. Although if I ever feel I need a break I will just have a few days off. It's always good to have a solid plan in place but I think nothing should be written in stone and everyone should listen to their bodies and in the times they can push more they should but at the same time learn when to pull back as well.

[Elvia1023]

I am really enjoying my current split. I was doing push, pull and legs for awhile and this new one is very similar. The main differences are instead of just legs I now have a more quad focused workout then a more ham/glute focused workout. The same for push and now it's more chest focused (with lateral raise variations) and then a more shoulder focused day. So the overall volume over 2 rotations is the same but varies from workout to workout. For back it's pretty much the same approach as before and a mix of thickness and width movements each day as I feel like I can recover just fine that way. The other main difference is I don't do tri-ceps with chest/shoulders and I don't do bi-ceps with back. So my training frequency has increased for arms and I am hitting bi-ceps and tri-ceps directly/indirectly every upper body day. However the volume is very limited on 2 days and recovery never a problem. I also make sure to add cardio when training chest/shoulders and abs when training back. Tonight was a ham focused leg workout and it felt great...

Horizontal Calf Presses... 4 working sets (2 with knees slightly bent and 2 with straight legs).
Seated Calf Raises... 2 working sets (the last being a drop set with 3 drops in weight).
Standing Calf Raises (squat machine)... 1 working set of 50 reps (rested paused).
Standing Leg Curls... 1 working set of over 20 reps (using partials) for each leg.
Seated Leg Curls... 1 working set of 16 reps.
Unilateral Lying Leg Curls... 5 sets of 6 reps for each leg. I rotated right to left with no breaks and failed on the 5th set of 6 for both legs (finished with partials).
Hip Abductors... 2 working sets (using 2 different body positions).
Unilateral Glute Raises... 1 working set with 6 plates for each leg.
Leg Press... 2 working sets of 23 and 19 reps (as deep as possible with feet low and wide and then feet low and close).
Unilateral Leg Extensions... 5 sets of 6 reps for each leg. I rotated right to left with no breaks and failed on the 5th set of 6 for both legs.
Stretches.

I had a cheat day of eating yesterday and just had fun. I had a burger and fries from Five Guys. All my other meat meals had approx 100g carbs in them. Later on I ordered from a dessert place and got cookie dough, cookies and cheesecake. I also had 2 big bowls of cereal as well. I was a bloated mess but today I have looked very full, tight and vascular. I wish I could have got pics done but I have someone coming over tomorrow night so I will get some updated pics done then. My diet today has been great and it will be more of the same tomorrow. Then I will have a few lower carb days. I also have a big night out on Sunday as it's my mates bday and will try to limit the alcohol. It should be my last night out in awhile as from Monday I believe they are stopping all social gathering of more than 6 people where I live.

Steak (cooked in garlic butter), peppers, wholegrain rice and raspberries.
Chicken (marinated in mango and lime sauce), mediterranean vegetables, basmati and wild rice.
INTRA (1.5 scoops of Aminos).
White Fish (marinated in lemon and herb sauce), peppers, pilau rice and red grapes.
Chicken, peppers, cherry tomatoes, garden peas, basmati and wild rice.
FAGE 0% yoghurt, blueberries, cherries, cranberries, goji berries, walnuts and almonds.

Incase anyone wonders if I ever have fruit at the end of a meal unless having a salad I will usually just eat them after the main meal. So like a dessert but I mainly do it for a slight boost and health reasons. Even when dieting hard I will add certain ones in (low net carb and high fibre) to salads. Even at my lowest I usually have a handful of blueberries and raspberries everyday.

I have also drank 2 EAA and Green shakes today.

Test P 50mg ED
Avar 40mg ED (will have a few days off now).
Proviron 50mg ED

[Mattymoo]

61070Meatzza

[maxmuscle1]

61070Meatzza

Dayum!![emoji39]

Max

[Elvia1023]

I barely slept last night and was up early as I needed to take Flex to the vets. I still really wanted to train though and it was back and tri-ceps days. A really good session and my mate was in the gym so I got some pics done. Between my crap posing and his crap photo taking they looked crap so I got him to take a few more and they turned out 10x better. I am surprised how full my arms look and this are a clearer reflection of how I am looking than the first set of pics. I am happy with the balance between my current leanness and fullness but there is more to come. I will be getting my waist much tighter over the next few weeks and more details will come out as I do. I also need to shave again and when I do that will make a big difference.


https://i.postimg.cc/3xfFv1fJ/sept20.jpg (https://postimages.org/)

[Elvia1023]

I obviously eat well and I always train hard but I do also like to live a little. It's not like I compete or model and have to look my best all the time. At the same time health is important to me so I try to limit any toxicity in my life. That coupled with liking to party was something I had to juggle with (sometimes unsuccessfully) in the past. I stopped going out when I moved away but over here I will go out a bit more. Although after Sunday night I don't feel like drinking alcohol again for at least a few months :o:D It was a big night out and I drank a lot of cognac and didn't go to sleep until 11am. The next day I pretty much laid in bed all day and slept plus I only ate once (takeaway of meat, rice and salad with carrot cake). I definitely need to learn to limit myself on big nights out.

Today I am back on plan and have ate well and trained (shoulders and bi-ceps). I kept the weight fairly light for most movements (not all) and rest periods low and it felt really good. My body (water balance) just needed to normalize and I am pretty much back to normal now. I will be training again tomorrow and my diet is back on track so it was only approx 1 day that was negatively effected. I also stopped my 40mg avar for 2 days and will go another day off before resuming my usual dose just because of how much alcohol I drank. I also went through about 10ml synthergine today as well :)

So all in all just over 1 day effected and definitely no more nights out for awhile (well that's the plan). I am back on track and after a few standard/moderate days I will start to carb cycle again to get my body fat lower. Today I ate well and added in a mix of different meats, fruits, vegetables and wholegrain/wild rice.

[Elvia1023]

I think with any diet it's wise to utilize the same food sources you have been eating and you know you digest well. I won't have a set plan and it will go on feel/appearance but I have been having many standard/moderate days recently so I want to deplete myself now. My carbs will be very low for the next few days. I just do this for fun and like changing my body and experimenting but it's all very simple. When I keep carbs/fats low my waist shrinks and that is the plan. So for the next few days it will be all low days (including leg day) but in approx 4-5 days when I train legs again I will throw in a moderate day. Then I will just go from there and it will be a mix of low-moderate days and any higher days should come on a leg day.

I have discussed macros/calories and food volume in the past and it can be a very important factor. I could fill my diet with lot's of enjoyable meals packed full of nutrients and still lose plenty of body fat. However, right now I am keeping the food volume fairly low. Most of my meals today have been chicken breast with low fat houmous and as always I throw in some berries as well. For guys who struggle with hunger they could fill their plates with low calorie but filling foods and for that a variety of greens and vegetables are usually the best option. Many can cause gas/bloating so it's about finding the ones that suit you best. Today I wanted some volume for one meal without the high carb content so I had noodles/pasta made from butternut squash. I done that for a change from my usual vegetable mix. Another meal was FAGE 0% yoghurt with berries and some walnuts, pecans and cashews. I have had 3 meals of chicken and low fat houmous so far.

My fridge is stocked with lean steaks, turkey breast and chicken breast and that's what my diet will consist of over the next few weeks. For the next few days those protein sources will be combined with certain vegetables or low fat houmous so very simple and very limited. On moderate days I will basically add in some wholegrain, wild or jasmine rice and lower carb fruits (berries). On higher days more rice and maybe 1 oat meal. I may even add in other fruit such as pineapple or watermelon on mod/high days. Some "treats" will appear on a high day as well but it will be kept to one meal and simply a high calorie meal loaded in carbs, fat and sodium such as a burger and fries. We are talking no more than 100g carbs for a low day, 250g for a moderate day and approx 500g for a high day.

[Riggs]

Yo E I really appreciate you posting this.

Post about AAS protocols and the thread goes viral.

Post about diet and proper timing of food and it's crickets.


I think with any diet it's wise to utilize the same food sources you have been eating and you know you digest well. I won't have a set plan and it will go on feel/appearance but I have been having many standard/moderate days recently so I want to deplete myself now. My carbs will be very low for the next few days. I just do this for fun and like changing my body and experimenting but it's all very simple. When I keep carbs/fats low my waist shrinks and that is the plan. So for the next few days it will be all low days (including leg day) but in approx 4-5 days when I train legs again I will throw in a moderate day. Then I will just go from there and it will be a mix of low-moderate days and any higher days should come on a leg day.

I have discussed macros/calories and food volume in the past and it can be a very important factor. I could fill my diet with lot's of enjoyable meals packed full of nutrients and still lose plenty of body fat. However, right now I am keeping the food volume fairly low. Most of my meals today have been chicken breast with low fat houmous and as always I throw in some berries as well. For guys who struggle with hunger they could fill their plates with low calorie but filling foods and for that a variety of greens and vegetables are usually the best option. Many can cause gas/bloating so it's about finding the ones that suit you best. Today I wanted some volume for one meal without the high carb content so I had noodles/pasta made from butternut squash. I done that for a change from my usual vegetable mix. Another meal was FAGE 0% yoghurt with berries and some walnuts, pecans and cashews. I have had 3 meals of chicken and low fat houmous so far.

My fridge is stocked with lean steaks, turkey breast and chicken breast and that's what my diet will consist of over the next few weeks. For the next few days those protein sources will be combined with certain vegetables or low fat houmous so very simple and very limited. On moderate days I will basically add in some wholegrain, wild or jasmine rice and lower carb fruits (berries). On higher days more rice and maybe 1 oat meal. I may even add in other fruit such as pineapple or watermelon on mod/high days. Some "treats" will appear on a high day as well but it will be kept to one meal and simply a high calorie meal loaded in carbs, fat and sodium such as a burger and fries. We are talking no more than 100g carbs for a low day, 250g for a moderate day and approx 500g for a high day.

[Elvia1023]

My training has been great recently. Restricting my calories is obviously having an effect because I can usually recall all my workouts for the week in order but my mind is totally blank right now :o:D I trained 3 days in a row then had Friday off and was in the gym today for chest, side delts and bi-ceps. My legs are really sore from Thursday. I done a variety of movements and some unusual techniques and I also added in some split squats in the smith and I can definitely feel those now. I also done leg press unilaterally going as deep as possible. All in all a great workout I pushed to the max and I am feeling it now.

Today I tried a new gym and I am very impressed so I am going to join. They have a hack squat machine so that is reason alone for me to join. I tested it out and it felt great so I will be destroying myself on that in the future. It's also safe to drop down to the bottom so I can take my working set to the complete end without worrying about getting stuck at the bottom (happened to me years ago). The plate loaded chest press is also excellent and I made good use of that today. Just a really good workout and things are going well even if my energy is down. The preworkout Obliterate by Fusion Supplements has been helping me get through my sessions recently and is very good but strong so not for the sensitive to stimulants.

I have changed my preworkout dosing around as I want to look freaky so now so it's 3ml syntheselen and 4ml synthetine preworkout. I basically do 1.5ml syntheselen and 2ml synthetine in 2 x 3ml syringes and they go in very smoothly. Although when I was doing it all in 1 syringe (4ml/1.5ml) the other day I tested out my rear delt (never inject them) and my arm was dead and aching badly for about 3 hours so never again. I am trying to keep all injs away from my glutes so have been swopping areas but that was a very new area for such a high volume (5.5ml I done) injection. I have increased my syntheselen dosing because it always helps bring out my vascularity and it's a great fat burner in general.

Training is a mixed bag in regards to reps and weight. I go as heavy as possible in the 7-10 rep range for certain movements and working sets. Most working sets are now over 10 reps and many closer to 15 reps. My body is getting very dry and I can simply feel the difference (joints etc) so I would be stupid to push every movement so for some now it's just about making the muscle work without risking injury (too much). Cardio is still minimal but I will be increasing it now.

[Elvia1023]

I would never usually eat like this but it's for a purpose and it's just simple to prepare and it's kept to basic items. Today my diet...

Chicken Breast, Low Fat Houmous and Blackberries.
FAGE 0% Yoghurt, Blueberries, Cherries, Goji berries, Walnuts, Pecans and Cashews.
INTRA- 2 scoops of EAA's.
Chicken Breast in a Mango and Lime Sauce and Butternut Squash "pasta" and Raspberries.
Chicken Breast, Low Fat Houmous and Blackberries.
Turkey Breast and Low Fat Houmous.

Carbs approx 100g.
Protein approx 300g.
Fats approx 70g.

So around 2230 calories.

I am also back on all my orals so on training days my stack is...

50mg Test P
40mg Anavar
50mg Proviron
20mg Nolvadex
4ml Synthetine
3ml Syntheselen

For the final 2 weeks of this blast I plan to add in 20mg Sdrol as well.

[Elvia1023]

I have been training in my new gym and things are going well. My diet has been restrictive over the last few days but as I trained legs today I had a higher day. I was going to just do a few higher carb ("clean") meals but decided to just go all out :) I am enjoying my diet and essentially eating what I want whilst staying in fixed macro totals and that's what explains all the fruit because I always feel great eating it and I pick specific ones for a reason. So on my low days I have essentially been having meat and fruit for all meals. Recently for my 1st meal I have added 2 pieces of black pudding which tastes amazing. It's a treat for me but works great as a pre workout food source as it's loaded in sodium and for 1 serving the macros are 2.5g fat (0.9g sat fat), 19g carbs (0.8g sugar), 8g protein and 1.5g salt. A typical day has looked like...

Turkey breast, 2 pieces of black pudding and raspberries.
Chicken breast, blueberries and 1 banana.
TRAINING
Turkey breast, mango and watermelon.
Chicken breast and cherries.
Turkey breast, blackberries and 1 small avocado.

Today for leg day my diet consisted of...

Steak, jasmine rice and raspberries.
Steak, wholegrain/wild rice and blueberries.
TRAINING
Five Guys double beef burger with bacon and cheese and 1 regular Cajun fries.
Chicken breast, watermelon and black grapes.
FAGE 0% yoghurt, goji berries, blueberries, blackberries, walnuts, cashews and almonds.

Whilst I wasn't really in the mood to begin with I ended up destroying my legs earlier. A really productive session and I done my first working sets on the new hack squat and everything went great. I can load up hack squats (10pps in the past) but even 2 plates per side feels heavy on this one so there is plenty of room to move upwards over time.

Machine Calf Raises... just sheer abuse and rest pauses etc so hard to give a total of working sets but let's say about 4.
Horizontal Leg Press Calf Presses... more of the same but let's say about 2 working sets.
Seated Leg Curls... 2 working sets (1 loading and 1 drop off).
Unilateral Lying Leg Curls... 5 sets of 6 reps for each leg with no rest in between (last 2 sets included 1-3 partials).
Horizontal Leg Press... 2 working sets (feel high and wide and low and close).
Hack Squat... 3 working sets (high and wide, medium and low and close).
Hip Adductors... 1 working set with negative reps.
Leg Extensions... 2 working sets (approx 75% of the stack then 100% of the stack).
Stretches.

I had some brandy again and woke up super dry. As a result I have dropped the avar. Although I have added in 10mg tren a per day and going to see how I get on with it. So it's just 50mg test p and 50mg proviron with the tren moving forward. I am feeling great and going to just carry on enjoying life and getting leaner in the process.

[Newbienick]

Nice mate. Found your earlier post on eating similar foods regularly for digestion interesting. I wonder if there's any science stuff written about that.

[Elvia1023]

I had a few off days with loads of calories so now I am just getting on with things and not posting as much. I will be back with updated pics but I need to create the changes first. Training has been great recently and 5-6 days per week. My diet hasn't changed much so most days mainly consist of chicken, beef, berries, vegetables, avocado and cashew butter. Any non low days basically have added rice, fruit, bagels and whole eggs. My current cycle is...

50mg Test P
10mg Tren A
20mg Anavar
10mg Superdrol
20mg Nolvadex
4ml Synthetine
3ml Syntheselen

My current supplements...

Pomegranate
Garlic
Curcumin
Synthergine
Fish Oil
Vitamin D
ZMA
Melatonin
Digestive Enzymes
Milk Thistle

Preworkout (various)
EAA's
Glutamine (20g per day)

[Elvia1023]

Incline Bench DB Lateral Raises... 2 working sets.
Wide Grip Barbell Upright Rows... 1 working set.
Low Incline Smith Press... 2 working sets (1 loading and 1 drop off).
Machine Pec Deck supersetted with Machine Presses... 3 working sets.
Chest Dips... 2 working sets with 30 secs rest between sets.
Machine Bi-cep Curls... 2 working sets with both arms then 2 working unilateral sets (the 2nd/last being right, left, right, left with no break).
Reverse EZ Bar Curls... 1 working set.
DB Hammer Curls... 1 working set.
Cardio... 15 mins on exercise bike.
Stretches.

Chicken, blueberries and cashew butter.
Steak and Mediterranean vegetables.
INTRA (2 scoops of Ghost EAA's (warheads sour green apple flavour) and 10g glutamine.
Chicken, watermelon and mango.
FAGE 0% yoghurt, goji berries, blueberries, cashews and walnuts.
Chicken, Mediterranean vegetables and avocado.

Preworkout
50mg Test P
10mg Tren A
20mg Anavar
10mg Superdrol
20mg Nolvadex
4ml Synthetine
3ml Syntheselen

[Rizkybuziness]

Incline Bench DB Lateral Raises... 2 working sets.
Wide Grip Barbell Upright Rows... 1 working set.
Low Incline Smith Press... 2 working sets (1 loading and 1 drop off).
Machine Pec Deck supersetted with Machine Presses... 3 working sets.
Chest Dips... 2 working sets with 30 secs rest between sets.
Machine Bi-cep Curls... 2 working sets with both arms then 2 working unilateral sets (the 2nd/last being right, left, right, left with no break).
Reverse EZ Bar Curls... 1 working set.
DB Hammer Curls... 1 working set.
Cardio... 15 mins on exercise bike.
Stretches.

Chicken, blueberries and cashew butter.
Steak and Mediterranean vegetables.
INTRA (2 scoops of Ghost EAA's (warheads sour green apple flavour) and 10g glutamine.
Chicken, watermelon and mango.
FAGE 0% yoghurt, goji berries, blueberries, cashews and walnuts.
Chicken, Mediterranean vegetables and avocado.

Preworkout
50mg Test P
10mg Tren A
20mg Anavar
10mg Superdrol
20mg Nolvadex
4ml Synthetine
3ml Syntheselen

I know everyone has their own way to count sets. When you do only 1 or 2 working sets, do you also do warmup sets? If so, on just the first one or on each exercise? I find it interesting, the different approaches.