[Riz]

Yesterday was lower session 1 –

Progressed on everything which was great-

Swapped out laying Hamstring curl for standing and it was a great move – i find i can contract the muscle a lot better.

Having a slight issue with the Nautilus Glute drive atm as its causing me some slight back pumps – defo a issue with my form.

Todays rest day food will be the following.

I will fast 12 hours from my last meal the night before until Meal 1

Meal 1 – 2.5 scoops mutant iso surge and 15g peanuts

Meal 2 – 200g cbreast + mix veg + salad + 1tbsp olive oil.

Meal 3 – 150g cbreast with 200g jasmine rice + veg and salad.

Meal 4 – (Clean free meal at mother in laws) 100g carbs circa from gluten free spaghetti + Baked Cassava + some sort of quorn for protein. + 10g EAAS.

(Mother in law is a strict vegetarian so the chances of me having meat are 0 lol)

Meal 5 – 200g cooked chicken + mix veg and salad.

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[Riz]

Any recommendations on thee ‘MUST’ take health supplements when taking gear? I.e support max etc. And also overall general health supplements? Thanks

Get bloods done and assess what can be improved and then choose the according supps.

No point wasting coin.. – But imo we can all benefit from Vitamin D3.

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[Riz]

Great Session Yesterday progressed on most things which was great and probably due to increase in food and extra rest on weekend.

Flat Plate Loaded Bench Press Machine x 2 sets x 1 back off
Close Grip seated Press x 2 sets x 1 back off
Nautilus Reverse Grip Pull down – x 3 sets same weight
T-Bar Row – 2 sets 85kg x 7 1 set 65kg x 11
Shoulder press Dbell – 2 sets x 1 back off
Side Delts Dbell – 2 set x 1 back off
Tricep Dip Machine x 2
Close Grip Cable push Down x 3
Abs – Bodyweight + roll out

Great session body very pumped could not even remove jumper without assistance.

Appetite has been huge also – PWO 300g jasmine rice + 150cbreast and 1 banana felt like nothing.

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[Riz]

Info on previous use/History of AAS use etc would be great but will get a much better answer then.

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[Riz]

Feeling Great This AM after 2 days rest which was much needed – Body was defo beat from last weeks sessions and needed the rest.

Hit Lower session 2 on friday –
2 Sets RDL
2 set leg press
2 set hack
2 set seated hamstring curl
2 set leg extensions
3 sets of calfs all standing till failure.

3 sets biceps on preacher machine
2 sets free weight hammer curls.

Had 2 free meals on the weekend which were great –

free meal 1 – Turkish Restraunt – Lamb/Chicken Breast/Chicken Sheesh – Cous cous and plenty of salad. (This meal sat very well)

Free meal 2 – Home made lean mince beef burgers (I make these myself from scratch as there is not a great deal of halal beef burgers so i want to ensure i know what im eating is good and not shit meat) + 3 Mini pittas (16g carb each) + Home made Chicken biryani not your normal shop bought oil filled shit. This meal sat great but i did feel a bit bloated after the beef/pittas so will remove 1 of these next time and see where the issue is.

Best i have felt so far after prep – muscles feel alot fuller – alot more energy this am – still very vascular and holding some decent condition.

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[Riz]

Cheap – Effective – Taste good.

Love it. Use it year round.

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[Riz]

Update to diet – As off Today –

Training Day- (Thank fuck i keep some microwaves rice at work lol)

Meal 1 – 150g cooked chicken breast with veg + 80g ground rice and 10g coconut oil

Meal 2 – 150g cooked chicken breast or 225g cooked basa + any veg or salad

Meal 3 – 150g cooked chicken breast or 225g cooked basa + any veg or salad + 150g Jasmine Rice

Meal 4 – 150g cooked chicken breast or 225g cooked basa + any veg or salad + 150g Jasmine Rice

Meal 5 – 100g cooked chicken breast or 1 tin tuna or 30g protein from whey + 80g ground rice and teaspoon coconut oil

Pre – 10g EAA+1 scoop INLF8 + 100mgs caffeine depending on feel.

Intra – 10g EAA + 1NFL8 + creatine

Meal 6 – 150g cooked chicken or 2 scoop iso surge + 150g rice based cereal + tablespoon honey or 300g jasmine rice + 25g carb from fruit.

Rest Day

I will fast 12 hours from my last meal the night before until Meal 1

Meal 1 – 2.5 scoops mutant iso surge and 15g nut butter

Meal 2 – 200g cooked chicken or 300g cooked basa plus any salad or veg + teaspoon coconut oil

Meal 3 – 150g cooked chicken breast with 200g jasmine rice

Meal 4 – 1 clean free meal to enjoy – limit to 100g carbs

Meal 5 – 200g cooked chicken or 300g cooked basa plus any salad or veg and 1 tablespoon olive oil

Meal 4 is most likely going to be the following –

Good Quality Burger and rice/Chips of some sort or home made pizza/Small Sorbet for desert or where ever my partner wants to eat.

Hilly has never pushed my food like this before as normally i get way to fat during rebound so this will be interesting to see how my body responds.

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[Riz]

So today 13 days post show my weight on wake was – 171.5lbs thats 6lbs circa over stage weight which is brilliant.

Check in with the boss man and he seems to be very happy with the look so will update any food plan changes later.

– Abs are faded
– Delts still striated slightly
– all separation in legs are visible
– veins still very visible in legs/midsection/arms basically everywhere.

Yesterdays session was Amazing – Pumps were very good and strength is finally returning to where it was.

Upper Session 2

Weighted Wide grip pull ups -3 Sets – 25kg x 7 25kg x 6 20kg x 7

Rack pulls – 3 sets – 190kg x 7 190kg x 7 170kg x 11

Incline Bench press – 3 sets – 80kg x 10 80kg x 8 60kg x 12

Weighted Dips Chest Focused 3 sets – 20kg x 10 20kg x 10 bodyweight x F

Side Delt Pin Loaded Machine – 3 sets – Stack50x10 Stack50x10 Stack30xF

HammerStrength Shoulder press – 2 sets – 70kg x 15 70kg x 15

SkullCrusher – 2 sets 25kgx12 25kgx12 25kgx10

Reverse Hand Tricep Push Down – x 2 sets

Abs – All body weight + Rollout

Did a quick round off posing after all off this and was impressed how full i am with some good condition.

Will defo be running this upper lower for a while its been enjoyable so far which is the main reason i go to the gym.

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[Riz]

I use dolphin for most my stuff always bang on mate. never had 1 issue.

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[Riz]

Dolphin fitness stock the AD range.

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[Riz]

Woke up this morning after yesterdays rest day. legs feeling battered from Tuesday holding a tad bit more water which is weird but im putting that down to not consuming enough water yesterday and doing a bit more veg than normal in my meals as i have been pretty ravenous to avoid any binge eating in this phase.

General look in the mirror this am with Some posing – pretty happy with the look – still have a lot of decent separation which im very pleased about.

Will check in with Hilly tomorrow and see what the plan of action is as i really think I am in a good place to increase calories slightly and take advantage in this rebound phase.

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[Riz]

Awesome mate, I’m 10 days post show and 11lbs up which isn’t too bad, my first prep.

11 lbs is about right imo. especially for your first show. My first and 2nd show i had no control lol so your clearly a lot more disciplined than me and most.

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[Riz]

Looking good on stage mate, what did you have off plan after the show?
5lbs is good

Thankyou Jay- After the show i had a Nandos double breast burger with some wings and thighs coleslaw plenty of rice and chips so a pretty big cleanish meal.
Then did some ice cream and brownies.

The next day i had the the whole day off where i did some normal/free meals eg. Eggs and toast beans – Subway – Home made chicken curry etc lol.

Since then its been very much bang on plan eating with the odd treat but no weekly big binges which i have done 2 times before and gone up 22-28lbs in a 3 days.

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[Riz]

Yesterdays work out has crushed my legs-

Lower Session 1 –

Laying hamstring curl x 2 work sets same weights – Progressed on both sets.

Hammer Strength Leg Press – x 2 work sets x 7 reps – 1 back of set 15 reps.

Pendulum Hack – x 2 working sets x 6 reps – 1 back of set x 10 – Complete failure hit in 2nd working set and back off set.

Nautilus Glute Drive x 2 working sets – 1 back of set

Leg Extension single – x 2 work sets same weight failure at 12th rep.

Abductor 1 set to F

Calfs 1 set standting to F 1 Set seated to F

Yesterday rest between sets were very short (45-60seconds) as i had a family event after so very happy i hit some qaulity numbers

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[Riz]

i would just fast from your last meal night before to your bloods mate. Take a meal with you to have directly after giving blood offcourse.

Or eat your last meal the night before a bit later?

Food does not effect all bloods but will effect Thyroid hormones but i might not be correct.

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