Sas,

What veggies do you add?

Thanks,

Triv

How many weeks out now Kuba?

Triv

SO since my last post – we had an ordinary week. It seems pulling carbs altogether had a negative impact on my body and it shut down and bodyweight started to climb leaving me a mess.

Since then, we have reintroduced carbs and manipulated things DAILY as the body NEEDs – this includes INPUT and OUTPUT.

This past week has been magnificent…

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46 Days Out IFBB Classic Physique

Aiming to be ready by the 3 weeks out mark…Pushing HARD.

Coaching has pulled ALL carbs for the next handful of days before we fill out.

Here is a snap I took POST WO during some posing practise and glute drills.

Triv

7 WEEKS OUT today…

Continued to dig even harder the last few days seen me hit a new low again and take more fat off also achieving more flatness…see what the coach directs today – possible HIGH day.

We moving in the right direction and the fat is coming OFF! At this rate I would anticipate we will be ready in 4ish weeks.

Hey Joe,

Who are you working with this prep?

Triv

7.5 WEEKS OUT

95.9kg

New Low today and I got to see my coach in person which was great. Getting assessed face to face is MUCH more ideal vs purely online – I’m sure everyone would agree. He was able to really see what areas are still holding onto stubborn fat and made some adjustments to the plan accordingly. We should be around 92kg PEELED…

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Update

We decided to push things hard now just to get well ahead.

Bloods taken to assess THYROID and CORTISOL due to some slowing down of weight loss so we will more than likely be adding some intervention there today.

Regardless base diet has also come down a for a dig in before we fill back out hard.

TD

245P

50C

47F

NTD

265P

30C

40F

I seem to be…

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8 WEEKS OUT Update – IFBB VIC state titles Australia.

Things have been moving VERY well until this week where it’s slowed a little so we are making some adjustments to keep things moving.

Not overly concerned given our time frame and the fact that we have tools to play with still.

DIET

TD Base Day

245P

100C

47F

NTD Base Day

265P

30C

50F

The Base Day…

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11 Weeks Out IFBB VIC State Show – Melbourne Australia

Things are moving brilliantly and this is the absolute best shape I have ever been in this far out a show. Lived and learned a lot prep by prep and have a solid guy handling my prep which I am very grateful for 🙂

Currently 98.2kg and was 99.4 in these pics taken at 11.5 weeks out.

INPUT

TD…

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15.5 Weeks out

Big progression over the last week. Down approx 1.5kg and visual changes apparent.

102kg today.

We will be running some more SUPER LOW days periodically.

16 WEEKS OUT

Hey guys – here is where I am at pics taken 16.5 weeks out 103.5kg here.

Things are moving along nicely now with a harder nudge early on in the prep to really get the fat off quicker whilst I am super fresh VS pushing stupid hard towards the end which is what I have done in the past to the detriment of my physique. Easily the BEST…

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LEGS + sprinkle of Chest/Triceps 19 weeks out:

Seated Calves 3

Adductor 2

Leg Extension 3

Squat Machine 2

Leg Press 2

Lunges 2

Flat plate loaded press 3

Across the body tricep ext 3

Brilliant session – took progressions across the board!

Considering I went straight to the gym after a 3.5hr drive for some work travel – I was very pleased

T

Generally speaking you are not wrong and when we do reduce carbohydrates / fats we MAY bring protein back on. Everything is always based on ongoing assessment also.

T

19 weeks out.

Bodyweight is holding but seem some changes in body fat and muscle gained.

Perfect scenario at this stage.

104kg.

Protein has been reduce and ASS escalated.

DIET both days:

400C

280P

80F

PED’s:

150mg Test

240mg Primo

240mg Mast

The rest remains the same across the board.

What’s the thought process behind pulling protein down in a deficit ?[/quote]

Just sufficient enough intake to aid anabolism especially as anabolic are introduced and prevents need to drop carbohydrates too soon as a kcal reduction.

PUSH 2 today…

Toe Presses 3

Prime Fly 2

Incline BB Press 2

Decline Plate Loaded Press 2

Plate Loaded Shoulder Press 2

Single arm cuff cable lateral 2

Reverse cable fly 3

Tricep Pressdown 2

Took nice progressions across the board.

20 weeks out!

Triv

Hey Guys,

Thought I’d post some training in here moving forward when I get a chance. I recently started training at a friends gym that was recently build tucked away full of the BEST kit from various brands…both old school and new!

It’s absolute heaven compared to the popular bigger gyms here in Melbourne which attract a lot of the…

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Checkin In….20.5 Weeks out and everything is moving quite well.

Diet will remain the same.

Output will remain the same (11,000 Steps) and NO formal cardio.

DHT drugs will be doubled so Cycle will look like this:

150mg Test E

200mg Primo

200mg Mast

The rest is exactly the same.

Very happy this far out…focus is on taking quality progressions in the…

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Hey All,

Been a loooong while since I have made a post on here. Busy year last year – hence the drop off but everything has moved brilliantly outside of posting on the forums 🙂

Last shows where Oct/Nov 2022 and since then I have focused purely on growing which has paid off nicely.

I spent the last 12 months in a well managed calorie…

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All the best for you prep Sas!

Excited to follow this journey, especially as I’ll be prepping shortly also lol.

LOVE the simplicity of your “system” haha

Triv

Week 2 check in with new coach and things are moving damn well.

Stared at 98.2kg and was 100.7kg

Changes included:

Change in split targeting weaker areas more so over 5 days vs 4 last phase.

Macros spread evenly over TD and NTD

Steps and cardio combined to 10k (previously 10k + 25mins formal cardio)

PED reduction and change now at:

200mg…

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10 days down with a new coach and entirely new plan. Things are moving brilliantly with more attention to minute detail than ever before. He is hyper meticulous with every detail, especially blood markers and there impact from compounds and dose etc. We have pulled anything that will not serve me well now, particularly leading to more…

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Thanks Jon. Any questions – let me know.

T

Week 6 of Growing Phase and things have been moving very well with a nice increase in body weight so things will remain food wise. Slight bump up in training volume adding additional sets to certain movements.

It’s my final week with Josh Maley before starting with a new local coach and good friend Matt Eignhorn.

Matt is a hyper…

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Week 5 Check In…

Weight was up a touch from last week at 98.1kg now. But we (Josh Maley) has made some tweaks to ensure things continue to move whilst condition is good.

Changes include:

Increase Masteron from 200 to 300mg

Food increases – 30C and 5F on TD and 20C on NTD

PWO Insulin from 5 to 8iu

I will also add a work set to each workout

Slow…

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Hey Ian,

Agreed – you certainly don’t have to employ every compound here and it’s more on a needs basis as the phase progresses.

Planning it out has little merit these days given you could benefit and grow on less without having to add or change anything.

So it’s more of a monitor, assess as you go and then decide what to add IF needed…

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Sup guys,

This growing phase, I thought it would be wise to also track skin folds as another marker to monitor.

So every 2-3 weeks I get them taken using a 14 site check which is as thorough as you can get. It’s using the strength and metabolic software designed by the late Charles Poliquin.

The % shown is definitely not accurate but it is…

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Hey Sas,

Apologies if this is a repeat question – but is competing again on the cards, should everything be in a good place?

Thanks,

Triv

Week 4 Growing Phase

Up 1kg and condition holding brilliantly 🙂

Iv’e decided to move on from Josh Maley as my coach and onto a good local friend instead moving forward. Josh has been fantastic to work with online but having someone look at me in person is much more preferable, which I am sure many would agree…ESPECIALLY when in prep.

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Week 3 Grow Phase Check In!

Everything is moving very well and steadily. The scale didn’t budge up much/at all since last weeks increase in food so we have pushed up a little this week again.

So new macros look like this:

TD – 550C 260P 35F

NTD – 300C 230P 105F

Cardio reduced to 25mins daily

Training is progressing great 🙂

PUSH 1 today was fantastic.

Workout looked like this:

Seated Calves 3×20,15,15

Incline cuff cable fly 3×20,14,12

45deg Incline Smith 1×10, 1×12

Low Incline Cable Press 1×12

Lying Cable Cuff Lateral 4×20,15,12,10

Dip 1×10

Rope Pressdown 3×20,14,12

End of second week of this growth phase all moving great.

T

LEGS 1 today was bloody fantastic!

The escalation in PED’s were very evident based on the bump up in strength, quality and intensity!

The workout looked like this:

Standing Calves 3×15,12,14

Lying Leg Curls 3×15,12,12

Leg Extensions 3×20,15,14

Reverse Band Hack Squat 1×10, 1×14

Leg Press 1×18

Adductor Machine 3×20,15,15

Walking Lunges 1×90

T

Update…

I was able to get my hands on some legitimate Primo here in Aus so we have adjusted the cycle to the following:

300mg Test E

300mg Primo E

200mg Masteron E
100mg Tren A

Everything else remains the same.

I have also decided to time my GH a bit differently. I take 4iu daily split AM fasted and pre bed usually. I will now move the fasted dose…

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This weeks adjustments:

50C increase on TD

60C increase on NTD

2iu increase in Lantus daily

1 set added to 1 compound lift on each training day (Was only doing 1 main set…now an added BACK OFF set for a total bump in volume).

Very happy with these changes based on what I know/feel I need.

T

Week 1 Growing phase down.

Weight actually dipped from the escalation of PED’s etc.

Metabolism is up a lot based on my hunger!

The only change for the initial week was with PED’s and moving back to training full pelt at MEV.

We(Josh) will most likely increase food a touch moving forward along with a little bump in training volume, even perhaps…

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LEGS 2 today…Hip Dominant

A: Seated Calves 3×15,12,10

B: Seated Leg Curl 3×15,12,10

C: BB RDL 1×8-10

D: Glute Machine 1×12-15

E: Single Leg Press 1×12-15

F: DB Bulgarian Split Squat 3×15,12,10

G: Leg Extensions 3×25,20,15

Awesome session … nailed every movement with amazing quality.

Week 1 of this growing phase down and I am down a…

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BACK / BICEPS today went down real nice resetting numbers but most are the same of up since a deload and increasing PED’s.

A: Single Arm Nautilus Machine pulldown 3×15,12,10

B: Single Arm Hammer Strength Row 3×12,10,8

C: Chest Supported Row 1×8-10

D: Bent Over DB Row 1×8-10

E: Seated Cable Row 3×15,12,10

F: BB Shrug 3×20,15,12

G1: Dual Cable…

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LEGS 1 yesterday

A: Standing Calves 3×15,12,10

B: Lying Leg curl 3×15,12,10

C: Leg Extension 3×20,15,15

D: Rev Banded Hack 1×10-12

E: Leg Press 1×20

F: Adductor 3×20,20,20

G: Walking Lunges 1xfail

PUSH 1 today

A: Seated Calves 3×15,12,10

B: Incline Cuff fly 3×20,15,12

C: 45deg Incline Smith 1×8-10

D: 30deg Incline Cable Press 1×12-15

E: Lying…

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Happy New Year Guys!

Officially day 1 of my 10 month GROWING phase, coupled with back off periods etc. I really want to work on maintaining good condition this push, which I am confident we will based of the data collected last year as well as having a longer time frame ahead.

I will be having a full 18 months between my last show and the…

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Super excited to follow along this new plan/goal of yours Jordan – epic.

All the best man!

You fkn got this!! – but you already know 😉

Triv

Don’t mind at all. No gh.
No insulin right now but I’ll be putting it in for the last 2-4 weeks of this push maybe in new year.

6-8iu with meal 1 (pre meal) and increase intra carbs. I’ll do this 2-3 days weekly[/quote]

Sas,

Do you mind me asking – any GH and or Insulin use?

thanks,

Triv

Yo guys,

8 Full weeks post show and here is my current check in. Holding around 95-96kg which is 2.5-3.5kg up from stage weight.

Bloods were pulled this morning and speaking to Josh (Maley), we will most likely begin our PUSH/GROWING phase, January 1 2023.

Happy to simply hold until then and either take a week OFF or at least de-load the…

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Hey Guys,

8 Weeks Post Show now…

Weight has jumped up nicely since last week, with no changes other than a change in brand of GH and slight increase to 4iu which seems to have lead to a jump in weight and fullness.

General overall feeling is fantastic along with training performance.

96.6kg today (generally jumps after a free meal a couple…

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Thanks Phoebe!

Much appreciated 🙂

Triv

Sup guys,

Been a while. I had a very successful competitive season recently…by recently I mean about 7 weeks ago placing 3rd in IFBB Classic Physique in the State titles and 2nd in PCA Classic Bodybuilding Nationals.

Fast forward to now – currently about 7 weeks post show, running a recovery/health phase rebuilding food back at an…

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Who cares where you place ?!

You have improved your look from last show SO MUCH – it’s bloody awesome and extremely respectable relative to the amount of effort you have put in to do so. Love following your journey and progress to date Kuba. ENJOY!

Triv

Hey Joe,

Apologies for my ignorance – but who are you working with as your coach atm?

thanks,

Triv