Triv
Forum Replies Created
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Weekly check in was bang on to plan … dropping at the desire rate and we will push for another week of fat loss before reversing and growing.
I get a re feed spread out over 2 days starting at around 4-900 kcals and then taperig off to 3800 kcals, before moving back into the diet days which will now be:
TD – 2444kcals
NTD – 2190 kcals
Cardio and Step count remains, as does the cycle, fat burners etc.
Game on for another week!
T
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20 weeks out and back into lockdown here in Melbourne, but I have set my self up well at home and have everything I need to keep the prep moving at full pace.
Home Gym:
Half rack with chin up and dip station (various grips)
High and Low plate loaded pulley system
Land mine attachment
Barbell
200+kg of plates
DB’s up to 21kg
Various bands
Spin bike
Monday was PUSH:
Low Incline BB Press
High Incline BB Press
Mid Grip BB Press
Incline banded DB fly
Metabolic work:
Flat DB extension
DB side lateral
Banded press downs
Tuesday was LEGS:
Kneeling leg extensions
BB Squats paused
BB Split squats
BB RDL
Metabolic work:
Lying DB curl
Single leg calve raise
BB Hip thrust
I actually love training solo at home! Moving forward, I will keep at least 1 of the 2 rotations of my programming at home.
T
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LEGS and just under 21 weeks out.
Today went absolutely brilliantly after a juicy re feed day yesterday which was:
280P 800P 95F
Loaded me right up for the week.
After some work with a new Oesteo the last few weeks who has been destroying my tight quads with some dry needling, he deduced that my shoes may have been limiting my ability to “splay” my feet properly in order to thoroughly grab the floor for stability and then recruit my glutes to their utmost potential – hence the overly tight quads(and patella issues) week in week out.
SO today during LEGS I went bare foot during Hacks and it was a whole new level of quality with a huge reduction in right patella pain…very happy!
Today:
Single Leg Extension
1×9-12
1×12-15
Reverse Band Paused Hacks
1×9-12
1×12-15
Smith Lunge
2×9-12
DB RDL
1×9-12
1×12-15
Metabolic Work
Lying leg curl
3×9-12
Standing Calves
2×9-12
1×12-15
Single Leg curl
2×9-12
Wicked session.
T -
End of week 3 this week and we are bang on track! Hit 96kg today…
Condition is coming in really well now but we will opt to push things a bit harder to ensure we are in a solid place to reverse and re-comp coming out of this phase.
Changes include:
TD Diet cals down to 3232 kcals
NTD Diet cals downs to 2985 kcals
Re feed this Sunday will be at 4855 kcals…YUM
Cardio is up to 45mins fasted SS
Steps are up to 12-15000/daily
Clen is up to 100mcg
Yohimbine is up to 15 mg
This should be plenty for the week to come!
T
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Hey All,
Everything going to plan, if not…better!
Hit my all time lowest weight today at 95.8kg.
Got given refeed on Sunday pasted, along with the above changes which seems to have made the impact needed.
I will be checking in, in a couple of days time with official weekly drop.
Training has been going great…the increase in PED doses is definitely assisting…More aggression from Tren is very apparent, in and out of the gym….thankfully I can manage it fine.
21.5 weeks out.
T
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22 weeks out today. Tracking well but will be pushing things a touch more from several angles…
Touch more Clen
Touch more Yohimbine
Added in T3/T4
Increased Cardio with 1iu Insulin pre cardio
As I mentioned at the start, we are going HARD out of the gate for these initial 6 weeks before backing right off and re-comping more so….so all of the above will be pulled out for a while before being reintroduced for the final stint of getting the fat right off in the end.
Holding 98kg much tighter than week 1.
Anabolics will also be going up now to…
Test E 150mg
Tren E 200mg
Mast E 200mg
Anavar 50mg (no change)
T-Bol 50mg (no change)
Still very mild compared to my past and what many others do….
Training progression has be steady and consistent with quality. Right knee is giving me a touch of trouble so i will begin wrapping my knees during my top loading set of Hacks (movement that is the worst on it).
Th
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PUSH went down well yesterday. Good quality improvements across the board on all lifts.
My LOOK is changing daily, despite holding the same bodyweight the last few days. I would have to say that the introduction of anabolics since starting this phase, has attributed to this.
We have 5 more weeks of this HARD FAT LOSS push left and I am confident we will get a ton of fat off before moving into the next phase.
T
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So after a weekly check in, we will be reduced calories a bit more, and increasing cardio by 5mins – so 25mins on TD and 35mins on NTD.
My equipment of choice is the X-Trainer…no joint stress at all, little muscular fatigue to impact training – which is the absolute priority.
In previous preps, one of the biggest mistakes made (me, coach or both) was smashing HIIT cardio ALL prep and using equipment that definitely took away from training.
Not only that, but it also certainly increased systemic stress leading in the shows, which effected my final look a lot.
REST day today…just cardio/abs and steps hit. Family day, cleaning and taking girls out (2 daughters)
Here’s to another solid week, 23 weeks out yesterday;)
T
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GREAT work man and even more so, overcoming the mental challenged you had faced. You fkn WON!
Unreal physique and good luck at the show!
Triv
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REST day today after 3 days straight and I need it!
Had some soft tissue last night and a bit of needling done to some areas that have been giving me grief for a while with little improvement from just using a massage gun.
The needling hurt like hell but hopefully helps…usually does.
Weight is coming off daily nicely and check it time tomorrow.
T
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Ok,
Week off to a great start making great progress second run through the program to gauge improvements. LEGS and PULL yesterday..I have PUSH today, which is my weakest day comparatively and best to use as point of reference.
Orals are definitely assisting here also.
Weight is down to 97.8kg from 99.5kg starting weight, 3 days in…yes I know it’s water/glycogen;)
Check in again end of the week.
T
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Woo, I’m from Aus too. Will be following your progress mate
Awesome man 🙂
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RIGHT – Officially 24 weeks out now.
Diet update received from the coach and the plan is set:
Diet:
TD – 4007 cals
NTD 3350 cals
Cardio:
TD’s: 20 mins Fasted LISS (HR – 120-130bpm)
NTD’s 30 mins Fasted LISS (HR – 120-130bpm)
Steps – 10000 daily on top of the cardio
Gear:
100mg Test E
100mg Tren E
100mg Mast E
50mg Anavar daily
50mg T-Bol daily
10mg Yohimbine upon waking
60mcg Clen upon waking
This is all set up for a Hard fat loss phase for 6 weeks…before we reverse/recomp and change the cycle. Bit different to the standard linear approach.
Let’s get it…
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LEGS yesterday was unreal at such low volume. With a new program, I am making a solid effort to re establish form, execute and quality.
Single Leg ext 1×9-12, 1×12-15
Reverse Band Paused Hack 1×6-9, 1×9-12
Smith Lunge 2×8-12
Banded DB RDL 1×6-9, 1×9-12
Tri Set
Lying leg curl
Seated calves
Kneeling single leg curl
2-3×9-15
Rest day today and super sore after the last 3 days of training. I am wondering what the increase in volume will feel like, as it is planned moving forward ha.
Coming to the end of the OFF SEASON this week…few more days before we drop the hammer.
T
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Great PUSH today…got stuck in traffic and was 30mins behind my normal schedule to arrived to gym anxious and foggy having taken a pre WO prior and timing fucked up…either way – the WO was great.
Machine fly 1×9-12, 1×12-15
Low Incline DB Press 1×6-9, 1×9-12
Decline BB 1×6-9, 1×9-12
45deg Incline Smith Press 2×8-12
Tri Set
1 arm DB ext
Machine side lateral
Cuff pressdown/extension
2-3×9-15
Food is up, as I mentioned but holding weight/condition!
T