Thanks Phoebe!

Contest prep update! I’m currently 7 weeks, 4 days out from my first show this year. This will be my first season since 2019. Contest weight then was 196 lbs. Fasted weight was 233.4 lbs this AM, these shots were taken post push session. Front shots are coming in nicely, but still quite a bit to come off the backside, but definitely feeling…

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Pics are really low res in my last reply for some reason, so here’s the links

https://i.imgur.com/qTWtqQ8.jpg

https://i.imgur.com/yfg4eEe.jpg

Quick update in the middle of my final holding phase before contest prep begins in 3 weeks. Weekly average weigh-in is 276.3, with my highest weigh-in being 278.2. Very happy with the size I’ve added this year, especially in my back. Can’t wait to strip the fat away and see where I stand.

Where do you get your GH if you don’t mind me asking?[/quote]

I don’t mind but I don’t think source talk is allowed on here.

Some post workout shots from this week. Consistently weighing in the 260’s now with the highest being 263.8 lbs …. 1kg away from uncharted territory and happy with the conditioning at this body weight.

There were some changes since last update.

Current macros:
TD – 306p 636c 61f
RD – 321p 423c 106f

PED’s:
35mg Test ED
175mg Mast ED
5.5iu GH

I currently do and I rotate 2 different sessions to better manage fatigue

Session A

Neutral Grip Pulldown x2
Chest Supported T-bar Row x2
Single arm cable pullover x2
Single leg ham curl x3
GHR x2

Session B

Neutral Grip Pulldown x2
Single leg ham curl x2
SLDL x1

Chest Supported T-bar Row x2

Single arm cable pullover x2

260.4 this morning… back into the 260’s! Slight bump in PED’s this week to 70mg test, 200mg masteron EOD

These were 3 days ago at 259 lb AM weight

Hey guys!

Been absent here, but wanted to give a quick update.

I’ve been working with Luke Miller for the past 6 months through a push phase, a quick mini cut, and now I’m 259 lbs almost 2 full weeks into my final push before a holding phase then contest prep. I’m aiming for a qualifier in late May and then NPC Universe first week of July.…

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Carry on past 20 to failure if you can, and then adjust load next session to fall within the target rep range.

Great pull session today, hit 5 plates for 11 reps on deads for a 4 rep PR over last session. Next session if everything feels good I should be good for another 25lb for ~9 reps so that’s the plan. Everything else progressed as well short of my top set of chest supported T-bar where I matched last session. I was able to progress on the backoff…

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Legs today, awesome session all around. Starting to find my groove again on SSB squats and hit 425 x 9 smooth. PR’s across the board. I also got some SBD knee sleeves a friend gave to me bc they didn’t fit. Fit me perfect and knees felt great throughout the session.

SSB squat x2
Leg press x2
Leg extension x2
Lying leg curl x2
RDL x2
Kneeling leg…

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Duplicate post. Please delete!

Duplicate post. Please delete!

Currently running 250mg/wk enanthate split into Monday/Thursday morning injections. Blood was taken Wednesday morning, 6 weeks into a cruise.

Total test – 1170.6 ng/dL
Free test – 72.93 ng/dL
Estradiol – 35.7 pg/mL

I think I already know the answer given previous bloodwork at the same dose cruise in April came back at 1691 total, 45.83 free,…

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Pull A today which went really well with PR’s across the board. Hit 6 plates on rack pulls for a solid 9 reps which was a +4 rep PR from last session, and hit 5 plates on T-bar rows for 8.

Got bloodwork done through Marek Health last week, just waiting on the results of that before we start upping food/PED’s.

Push day tomorrow!

I also pin Monday/Thursday and always get my bloods drawn Wednesday

Pull B

Bent over laterals x16 x15
Chin-ups x14 x15
Close grip pulldown x9 x17
High row x9 x15
DB Row x9 x25
Machine pullover x9 x20
BB curl x5 x11
Rope hammer curl x9 x8
DB shrug x9 x15

Not as fun as the Pull A with no heavy rowing or deadlifts, but a productive session nonetheless.

Push B tomorrow!

Standard recommendation is 36-48 hours post Test E/C injection to see peak levels. Like Ryan I usually do it 2 days after.

No need to test a 1RM. Pick a weight you think you can hit that rep range with based on how your warm-ups feel and go to failure with it. If you’re off just adjust the weight next session to hit the rep range.

Legs A

What a session! PR’s across the board. My top set of hacks was a grind but I managed 9 reps when last session I only hit 5.

Heaviest I’ve gone on lying leg curl since I tore my hamstring months ago and it felt really good! 10/10 session

Full session:
Lying leg curl x9 x15
Hack squat x9 x20
SL leg press x20 x15
Body weight GHR x25… Read more

Push A

Missed the 7th rep on my top set of low incline smith which means no progress from last session. Made up for it on the backoff set and the rest of the session.

My military press is embarrassing and always has been, but I improved over last session. Having not trained it in forever, we’ll have to see how far I can take it this time… Read more

Just swap it with another movement. You could try a single arm seated DB curl which would have a similar resistance profile to a bar.

Thanks Oscar.

For the Nautilus pieces you’re referring to the discontinued XPLOAD series, right?

Thank you to everyone for the suggestions. It definitely gave me some options to look into.

60min pre and most of the time I actually have meal 4 on wake then pre 3-4 hours later, unless my schedule forces me to train early.

Thanks for reading 🙂

Rest day today, just have mobility work, steps, and in-person client sessions to check off for the day, and then it’s push tomorrow.

The last couple days I’ve started to monitor fasting blood glucose to make sure it’s in a good spot before starting to push and stays in a good spot – yesterday it was 101 mg/dL and today 117 mg/dL which is very…

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I have about 15k USD to add/replace equipment in my public gym. Given we have all the basics – squat racks, power bars, DB’s up to 150lb, leg press, hack, smith, etc. what are the first pieces you would be adding?

Some things I definitely need are the following as the ones we have are garbage
– Adductor
– Seated leg curl
– Adjustable bench

Any…

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Training Days

PreWO:
100g COR
150g banana
60g iso

Intra:
15g EAA’s
30g cyclic dextrin

Post:
100g corn flakes
60g iso

60min post:
150g meat/fish
120g rice
200g greens

M4:
200g meat/fish
100g rice
200g greens

M5:
200g meat/fish
200g greens

M6:
400g greek yogurt
50g brazil nuts

Rest Day

M1:
100g oats
60g iso
100g berries
10g almond butter

M2:
100g chicken
100g avocado
2 slices…

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PULL A

10/10 session. Everything felt on point and PR’s across the board, but tbh that should be expected given this is only the 2nd time hitting this rotation.

I really like this rotation as well, given the focus on heavy pulling and rowing. It’s a lot of fun and I’m sure getting stronger on these will pay off when it comes to adding… Read more

LEGS 3

Solid session overall. The smith squats didn’t feel perfect but much smoother than the SSB squats in my 2nd rotation. The struggle here is the mobility in my left shoulder makes it uncomfortable to hold the bar. Fortunately with the smith I don’t have stabilize too much so I can manage. This is just something I’ll need to continue to work… Read more

@arowback

PUSH 3

Everything felt really good this session. Matched my previous PR with the 150lb DB’s on flat at 8 reps. Almost had the 9th rep but couldn’t lock it out. I’ll get it next time and then I’m going to buy the mass caps by Barbell1 to load the movement heavier, given 150 is the heaviest I have

DB flat press x2
DB shoulder press x2
Pec dec… Read more

I use these the Slim Guide ones. Since it’s spring loaded the pressure is consistent which allows for more consistent measurements.

Examine.com is a phenomenal resource for supplements.

Here’s the articles on Vitamin D & K

https://examine.com/supplements/vitamin-d/

https://examine.com/supplements/vitamin-k/

PULL 3

Deadlift 4px10 5px6 4px16

Chest supported t-bar x5 x10

Cable row x9 x12

Underhand Pulldown x8 x15

Rear delt high cable x11 x9

DB spider curl x12 x15

Ez bar reverse curl x12 x15

Machine shrug x9 x9

Early morning session but solid overall. Deadlifts felt a bit off at the beginning but taking my time warming up and everything started to…

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The only supplements I think are truly essentials are to cover your bases in terms of protein, EFA’s and micronutrients. This means a good multivitamin/mineral, Vitamin D3 & K2, fish oil, and whey. Creatine is effective and cheap enough to be included as well.

Muscle maintenance is largely going to come down to hard training and providing…

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Pick foods that you enjoy to make adherence easier. Personally I don’t have trouble sticking to a meal plan because I enjoy the meals, I like structure, and reaching my goals is important to me.

Also just give it time. Eventually it just becomes habit and you don’t really think about it, you just execute the plan.

Any cannabis or kratom use? Both can impact prolactin

Also recommend P5P at a dose of 200-300mg per day. For me this is essential when adding any progestogenic compounds.

LEGS 2

SSB Squat x9 x10

Leg Press x8 x15

Leg Extension x12 x12

Seated Leg Curl x12 x12

RDL x10 x9

Kneeling Leg Curl x8 x8

Adductor x7 x11

Standing Calf x20+5

First time doing squats in a long time so I should’ve expected them to feel a bit off. I attempted to do barbell squats but my shoulder mobility won’t allow it so I switched to SSB. Couldn’t find…

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Derek from more plates more dates has a solid article on it and I’ve used his protocol with success. Basically I started at a super low dosage of 66mcg pre-tanning 3x per week and upped the dosage 33mcg and tanning duration by 1 minute each week.

The reason I did 33mcg is that’s 1 unit on a insulin syringe when 10mg is mixed with 3ml bac…

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Solid push session today!

Push B
Incline DB press x6 x11
High incline smith x8 x12
Standing cable fly x15 x10
Side lateral machine x5 x13
Single arm cuff lateral x14 x12
Close grip bench x14 x7
Ab mat crunch 3 sets

First time hitting this rotation so needed to spend a good amount of time warming up getting used to the movements and finding… Read more

225.6 AM weight

Training: Pull/Push/Legs, 2 on 1 off
Steps: 10k

Training Day Macros:
322p
429c
52f

Rest Day Macros:
301p
342c
78f

PED’s:
250mg test e
25mcg T3

3rd week on cruise dose

Hi everyone! Giving this progress log a go. Hopefully people enjoy.

A little about me – I’m 32 years old and competed as a natural 2011-2019. I earned my WNBF pro card in 2017 and competed at WNBF Worlds end of 2019. At that show my stage weight was 196 lbs at 6’2″. After that show I decided to switch to NPC/IFBB. Under the guidance of Jordan…

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It’s not that you skipped 0.4ml, your calculation was off from the jump at 0.1ml. And yes 1.2ml total would equal 300mg

If you still don’t get it, grab a calculator

1.2*250mg = 300mg

Working the other way if you know you want 300mg and your vial is 250mg/ml

300/250 = 1.2ml

Say you wanted 400mg

400/250 = 1.6ml

Make sense?

I’m not a fan as you’re very often limited by upper back strength and your ability to hold the bar in a proper position. You want the target muscle to be the limiting factor.

0.1 * 250mg = 25mg

Therefore:

0.2 = 50mg
0.3 = 75mg
0.4 = 100mg

etc..

The 0.3g/kg would be for a 5-7 day loading phase, which isn’t entirely necessary

Maintenance dose is considered 0.03 g/kg/day but most just round up to 5g to be on the safe side and since it’s so cheap.

Take it with protein and carbs close to a workout

Personally I take 5g in my intra with EAA’s & Cluster Dextrin

Jordan has a video on here on creatine as a potential GDA, give it a search