It's time to get HUGE!

**Primemuscle** · 12-01-2019, 09:19 AM

Originally Posted by Elvia1023

Ok so squats were a bad decision

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.

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

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**maxmuscle1** · 12-01-2019, 03:33 PM

Originally Posted by Elvia1023

Ok so squats were a bad decision

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.

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

Max

**cherrybombfitnes** · 12-01-2019, 05:27 PM

Originally Posted by Elvia1023

Ok so squats were a bad decision

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.

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

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**maxmuscle1** · 12-05-2019, 01:16 PM

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

Max

w milk! Lol

**Elvia1023** · 12-09-2019, 04:16 AM

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

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** · 12-09-2019, 04:26 AM

Originally Posted by maxmuscle1

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

Max

w 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

**Elvia1023** · 12-09-2019, 05:30 AM

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...

**Primemuscle** · 12-09-2019, 01:19 PM

Originally Posted by 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...

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

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**Elvia1023** · 12-11-2019, 12:53 AM

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** · 12-11-2019, 10:31 PM

Originally Posted by 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.

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.