1/28/2025 Weight 209.6lbs Food-2516cals/238P/244C/64F
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WO
Meal5- 8oz turkey meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Lat pull-165x13x3sets
Narrow lat pull-155x13x3sets
Arsenal chest supported row-50x13x2sets
DB alternating curl-35x14x3sets
Machine oushdown-190x15x3sets
Machine extension-80x15x3sets
DB hammer cul-20xfailure with hold/squeeze
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
While iām still working on bringing up my arms/back a bit the growing phase has come to an end. Tomorrow I will begin more of a recomp/cleanup phase. Macros/diet will shift a bit to start. This process I anticipate to last 3 months or so. Iām still undecided whether or not I will get on stage later this year or not. I prob should have this all planned out by now but mentally iām not in it yet. Will see what the next month or so brings.
Hope you do, I may never train or eat like a bber but I always find the prep fascinating and impressive, got to be right for you though and I can only imagine how tough it is, even just coming to the decision to commit must be hard.
RP Hypertrophy 6 week back/bicep focus
Prime cable curl-20x14x3sets
EZ bar curl-70x16x3sets
Reverse EZ bar curl-40x15x3sets
Reverse pec deck-150x12x2sets
Machine tricep extension-95x15x3sets
Cross body tricep extension-15x17x3sets
DB hammer with hold-20xfailure
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x15x3sets
BB bent over row-190x10x3sets
HS single arm high row-145x11x2sets
BB curl-60x15x3sets
Reverse EZbar curl-40x15x3sets
Rope hammers-35x15x3sets plus 3 drops each to failure
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Great back and biceps WO today. Monster arm pump!!
Lunches done for the week!
I have been looking for a good log to follow with and this is amazing I spent an hour or so taking notes! thank you for this! I wanted to ask two things: 1 how did you get 12g of fish oil? are you taking the liquid or just a shit ton of caps? 2, the N2Guard would that be replaceable with milk thistle?
Oh! and one other thing if you have the time I had a few AAS questions/opinion on a few things I am about to order to recomp (its been 8 or so years since last used.)
Keep up the amazing work!!
The N2guard has a lot of stuff in it. In itās place I would use TUDCA/Astragalus/NAC.
You can also use milk thistle if you like but I prefer the TUDCA
I was on a 500 test c, 200 dec with a blast of tren when I last had been on a cycle but It has been so long since I have been doing it and I am reading so much in the threads of people getting chew up on their stacks. I just wanted to get an Idea of your opinion on if there is a good alternative stack ( I have yet to try mast, Anavar, NPP, Primo though I hear prim is expensive for what it is. Etcā¦)
I am 205 at 6ā1 and 35 with my work changing to more desk jocky I def noticed my bf slowly creepin up at about 18 percent or so.
Never had sides from the tren but again reading all the posts everyone is super against it other then pre comp which I never plan to do.
Sorry I am going down the rabbit hole but what is your opinion for someone who has done the test base and wants an intermediate stack? Really curious about var and NPP since it is said to be a different ether of deca (from what I read)
I may be blind or just new to T-Nation but I do not see it in your profile. sorry!
My proton is saint4589@proton.me and I found it showing on my profile so I assume maybe yours does not show to new users?
I have to run to work but I would love to continue chatting! I appreciate your time and will message after work and the gym!
Thank you so much!
Iāll give you an example of how I did todays WO.
Cybex squat press- 3 work sets of 590x8 planned
wu-6-8 reps each/2plates/3plates/4plates/5plates/Work
BB RDL-3 work sets of 205x10 planned
wu-barx10/135x6/185x6/work
Arsenal leg extension-3 work sets of 115x110
WU for this is 10-12 reps with 50% to make sure iām feeling good and machine is set up correctly, then 10-12 reps with 90% to feel the weight then work sets.
Standing calves-200x30 planned
No wu just right into it.
Lying leg curls-3 work sets of 135x10 planned
Same as extensions. Light set just to make sure im good and machine is set up. 90% set od 6-8 and then work.
Most everything is set up this way. Heavier movements first with 2-3 WU sets and then into it. Secondary movements like biceps after rowing would just be 1 WU just below work weight just to make sure iām good and nothing hurts.
If you have any questions about how I set up specific movements or structure WOās ask away.
RP Hypertrophy 6 week back/bicep focus
HS squat press-590x8x3sets
BB RDL-205x10x3sets
Arsenal leg extension-115x10x3sets
Lying leg curl-135x9x3sets
Arsenal standing calves-200x30x1set
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Another killer leg day today!!
Struggled to get on the mill. Also very tough getting in/out of the truck.
Feel like stairs are gonna be me nemesis tomorrow!
Just keep scrolling up. All my workouts since last May are posted.
Iāve run multiple programs in this time from focused phases to build to diet.
I also have this log from my prep/rebound and some build in 2023.
thank you for this! I wanted to ask two things: 1 how did you get 12g of fish oil? are you taking the liquid or just a shit ton of caps? 2, the N2Guard would that be replaceable with milk thistle?