[Rotties]

Good push session today.

Seated Calve Raise 55 x 18/13/10 + drop
Hammer Strength Flat Press 80 x 8, 65 x 12 (dropped Flat DB press for this)
Decline Machine Press 92.5 x 9, 70 x 12
High Incline DB Press 45 x 8, 37.5 x 12 (Felt heavy. Before i was doing the 52.5s for 7-8. But that was as the second exercise)
Smith CG Press 82.5 x 6, 62.5 x 12
CG Press up bw x 13
Cable Fly 30 x 15/12 + drop
DB Extension 45 x 8, 37.5 x 12
DB Laterals 17.5 x 18, 20 x 8, 12.5 x AMRAP
Incline DB Ext 12.5 x 13+4+2

Weight this mornings is the same – 197.4. Can’t seem to drop below this. Off day tomorrow and will be just 60g of carbs.
Feeling good. Not overly hungry or fatigued. Strength is increasing slowly, but physique isn’t looking much tighter tbh. Dropped over 1500 cals, and increased steps by 8000 over the last 5 weeks so fat must surely be coming off somewhere! I’ll keep chipping away until i’m eating nothing but dust and air if needs be.

T3 may come into play next week.

[Rotties]

I’ve got this at the minute. It was a off day yesterday so literally about 2100 calories, and tbh if i was only on 1000 i wouldn’t have cared.
400g of carbs the day before, and in off season that wouldnt have touched the sides on a leg day. Yet i struggled to eat it all, and ended up leaving the veg in my post post meal.

As has been said just enjoy it while the goings good. There will get to a point when the hunger will be real…………

[Rotties]

Food down again today as weight isn’t coming down, which isnt a problem, but i’m not looking much leaner/rounder either.

Still 197.4 so same as last weeks low despite dropping 500 cals and increasing steps since that weigh in.

New Macros:-

320p/300c/55f on Pull and Leg Days
320p/250c/55f on Push
260p/70c/70f on Off Days

So a bigger drop to try and get a few more lbs off.

Appetite is low at the minute so quite handy. Training going ok. Strength still increasing but Deadlift load set felt heavy this morning. Up 5kg but dropped a couple of reps. Back off set was up 5kg. Time change i think messed my sleep up and i just couldn’t get into it for ages this morning.

Week 5 on Tren E (250mg) and no sides as yet. No sleep issues, no mood problems, no sweatyness, nothing really. Nothing overly positive either as yet.

No cheat meals or refeeds as still chubby and pumps are good. May chuck in 50mg Var pre-workout if tomorrows push session struggles.

[Rotties]

Lifes too short to try and push oil through insulin needle.
You guys must be there for hours?

[Rotties]

I’d say most top 10 Olympians use Bro splits. Higher volume and lower frequency most certainly.
Is that optimal for those who aren’t in the 0.1% of the genetically elite? Probably not.

When i first started training i did bro splits. Then hired a trainer who was a decent national BBer and he put me on an upper/lower. His thought being where’s the sense in training something 52 times a year, when you could train it 104 times? I agreed and still do.

[Rotties]

Todays diet

6am Yohimbine 10mg, 1/2 scoop Double Tap, black coffee, and a 25 minute walk with the dog
7am- 3 eggs, 250ml egg white and some fried onions, courgette and mushrooms. 2.5ml Fish Oil, 1500mg EPO
10am- 45g Whey conc, 30g Almond butter
1pm- 165g Cooked Wild Alaskan Salmon with lots of Green Beans, broccoli and spinach
4:30pm- 2 slices 50/50 bread, 4 Heck Chicken Sausages, some Gherkins and low sugar ketchup. 1/2 scoop Double Tap.
6:30pm- Yohimbine 5mg
7:30pm- 150g cooked Filet steak, 200g potato and broccoli
9:45pm- 200mg 5-HTP
10pm- 60g Milk Protein, 7g Psyllum Husk, 5ml Fish oil, 1500mg EPO

Dropped an Egg at breakfast and added 50ml Egg Whites. Also dropped 50g Basmati from lunch. So now carb free until meals 4 and 5. Also added a 25 minute stroll before breakfast. Also dropped the Skyr before bed just to save the 8g of carbs. Also increased the Milk Protein to 60g to match the protein content. Added in 2 x half scoops of RedCon1s Double Tap.

No T3 or Var yet.

Steps up at 15’000 min on off days.

[Rotties]

It says two posts above. To prevent the lowering of Leptin when dieting. Caber controls Prolactin. Jordan isn’t using Bromo for that reason.

Jordan/Stefan – Any ideas what the plan will be regarding cardio? Will this prep be as cardio/step free as possible, or does Stefan plan to implement it as required?

[Rotties]

A lot of us (me included) list our diets in the Journal section.

[Rotties]

Depends on the macros of your post post workout meal?

Does it include carbs, or just protein (and possibly fat)?

[Rotties]

Better push session today. Pressing is coming back. Best i ever pressed was 160 x 3 @ 208lbs on flat bench. Long way off that but its creeping up again..

Calves in the Smith – 82.5kg x 16, 95 x 9, 65 x 17+5+4
Flat Bench – 135 x 7 (had 8 with a spot), 115 x 14 (de-loaded this slightly as last time i was just bouncing the weight tbh)
Incline BD Press with pause – 52.5 x 7, 42.5 x 11
Cable press – 10+2.5 x 7, 9 x 8 (way too heavy on these)
Tricep focus Dips 40 x 9, 20 x 11, BW x 16 (dropped load from 52.5kg on these. Again i was just moving weight and probably using more chest than tris)
Seated cable Fly 7+2.5 x 12, 7+2.5 x 9 + drop
Slight Decline Skulls – 38.5 x 9, 32.5 x 13
Laying Cable Lateral 5+1.25 x 15/9, 4 x 16
Duel Cable Tri Ext 4 x 9 + drop

Weight this morning 197.8, lowest its been was Monday (197.4). Hopefully i’ll be below 197 tomorrow after lower food today. Starting to look leaner across the shoulders and chest now. I do feel the Lipoxyderm that Luke uses is working. Normally my chest fat is stubborn. Yohimbine is likely helping as well.

Going to start to implement some Double Tap 1/2 scoop on wake and 1/2 scoop about 4pm. As well as the two strong coffees i’m drinking. I’m needing it to blunt appetite a bit. Also as a pick me up in the afternoon for when i get home and have to play the Dad role!

I also have some Big Noise that i’ll use. I’m not a huge pre-workout fan (heard good things from a few on B.N though) so i’ll save this for when i really need a boost.

Slight change to food-

25g Whey Conc, 3/4 cup Oats, 200ml Egg white, 2.5ml Fish Oil (basically i now grind the oats and mix it with the whey and egg whites then fry to make a pancake, with some sugar free maple syrup)
30g Dextrin, 20g EAA
40g Whey iso, 150g Egg white, 120g Cheerios (multi grain and honey mix), 100g Cream of Rice, 15g Glutamine (egg white and whey mixed into the CofR, make it more filling)
250g White Potato, 150g Cooked Chicken, alotta Green Beans
170g Lean Steak, 15g Walnuts, Sprouts, Spinach and a Gherkin
170g Roast Chicken Breast, Broccoli, Green Beans and good ol’Bisto.
200g Skyr, 30g Milk Pro, 7g Psyllum Husk, 5ml Fish Oil, 1500mg EPO

320p/300c/60f

[Rotties]

A mate of mine to Fina for MPB (from a hair clinic) and his noodle didn’t work for a month. haha

[Rotties]

T4?

[Rotties]

Back up to 198.8 today.
Not sure why. Weight went up after legs to a pound above base, and i expected the weight to be back to BL after my rest day but its up another 0.4lbs. Might be something to do with being on Ibuprofen as my bollock has decided to double in size for no apparent reason 8 weeks post vasectomy. As i’m not suffering and only really plan on dieting another 9 weeks or so i’ll drop food some more. Still no cardio as i don’t really have the time (but will add it if i really need it towards the end). Steps are 12k+ on training and 15K+ on off days. Still fat so no need for re-feeds or “cheat” meals. Pumps are still good, and training feels strong.

Today’s session-
Hammer Pull Down – 61.25 a side x 7, 48.75 x 14
Rack Pull from dead stop (below knee) – 240 x 4, 195 x 11 (first set felt heavy as hell. Was hoping for 6)
Row Machine – 91+2.5 x 11, 98 x 8
Wide Pull down – 15+2.5 x 10, 12 x 15
Straight Arm Pull down (straight bar) – 60kg x 10 + drop
Rear cable fly – 15kg x 21, 20 x 8 + drop
Seated DB Curl – 17.5 x 13, 17.5 x 9
EZ Curl – 20kg x 13, 20 x 10
Conc Curl – 10 x 11+3+3
Crunch Machine – 130 x 17/12/9 +drop

Pull day food down to –

45g Whey Conc, 3/4 cup Oats, 2.5ml Fish Oil
30g Dextrin, 20g EAA
50g Whey iso, 180g Cheerios (multi grain and honey mix), 75g Cream of Rice, 15g Glutamine
350g White Potato, 150g Cooked Chicken, Green Beans
170g Lean Steak, 15g Walnuts, Spinach and a Gherkin
170g Filet Steak, Broccoli and Green Beans.
200g Skyr, 30g Milk Pro, 7g Psyllum Husk, 5ml Fish Oil.

320p/350c/65f pull day
320p/300c/65f push day
320p/400c/65f leg day
260p/150c/90f off day
(these are all sources of macros, not just direct)

Drugs still the same. 450 test/300 EQ/250 Tren. Yohimbine 15mg a day. Aromasin 12.5mg eod. Cialis 5mg pre workout.
Got Var on hand and will likely add week after next as a pre-workout. If im still to “fat” and strength is good then i’ll not add it.

[Rotties]

Hi Dean. Interesting. I’ve always waited 2-3 weeks before starting a cruise dose anyway just to let the bulk of the drugs clear. When having blood done on my cruises the numbers have always aligned with what i expect. So 250mg e12d had me mid range, 200mg e7ds had me over top range.
HCG i’ve used constantly since starting B&C, so 3 years or so. Must be working as my Mrs is about 20 weeks pregnant.

Good luck with your own fertility “re-start”. 60mg Zinc Sulfate with 5g folic acid a day is beneficial for sperm health apparently. I used this protocol along with proviron at 50mg with my last baby, and got my wife pregnant having just finished the power PCT. https://www.ncbi.nlm.nih.gov/pubmed/11872201 Could be worth a try?

[Rotties]

Train the same. You’re training to build muscle at the end of the day.

The Open BB guys will just have better genetics for building size.
Physique guys don’t need to be adding as much mass off season so wont push food and drugs as hard (im guessing). Plus there genetic advantage will be more look based, rather than having an ability to gain all out mass.