Current weight: 193.6 lbs
Workout: Back
Dumbbell rows - 3 sets, 8-10 reps
Nautilus plate loaded pullover - 3 sets, to failure
Hammer strength plate loaded lat pulldown- 3 sets, 10-12 reps
Chest supported T-bar rows - 3 sets, 8-10 reps
Hammer strength low row- 3 sets, 8-10 reps
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
2mg 5 Amino 1 MQ
Notes:
Weight came in at 193.6 lbs this morning, a slight uptick from yesterday but still well within the trend we’ve been seeing. Overall things are continuing to move in the right direction, and today’s back workout was another solid session. Strength held steady and the overall intensity was good. Visually, the physique continues to get leaner and harder. The lower back, hamstring, and glute area are starting to tighten up more, which is a great sign.
The goal right now is to hopefully hit the 192 lb mark by Saturday. At the moment I’m feeling flat and dry, which honestly is expected at this point. Another big update today, the CPAP finally came in the mail. I got everything set up and ready to go tonight. I’m really curious to see how much this improves overall sleep quality and recovery. Better oxygenation during sleep should translate into deeper rest, improved recovery, and better training performance. I’ll definitely keep you guys posted on how that goes over the next few days.
Tomorrow is a rest day, and after work I’m planning to make a quick trip to Costco to stock up on some more potatoes and chicken to stay ahead on meal prep for the week. Looking ahead in prep, I also plan on incorporating trenbolone enanthate during the final 8 weeks to help retain as much hardness and density in the physique as possible as we push deeper into conditioning.
Iron family, stay disciplined, stay consistent, and keep pushing forward.
Workout: Back
Dumbbell rows - 3 sets, 8-10 reps
Nautilus plate loaded pullover - 3 sets, to failure
Hammer strength plate loaded lat pulldown- 3 sets, 10-12 reps
Chest supported T-bar rows - 3 sets, 8-10 reps
Hammer strength low row- 3 sets, 8-10 reps
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
2mg 5 Amino 1 MQ
Notes:
Weight came in at 193.6 lbs this morning, a slight uptick from yesterday but still well within the trend we’ve been seeing. Overall things are continuing to move in the right direction, and today’s back workout was another solid session. Strength held steady and the overall intensity was good. Visually, the physique continues to get leaner and harder. The lower back, hamstring, and glute area are starting to tighten up more, which is a great sign.
The goal right now is to hopefully hit the 192 lb mark by Saturday. At the moment I’m feeling flat and dry, which honestly is expected at this point. Another big update today, the CPAP finally came in the mail. I got everything set up and ready to go tonight. I’m really curious to see how much this improves overall sleep quality and recovery. Better oxygenation during sleep should translate into deeper rest, improved recovery, and better training performance. I’ll definitely keep you guys posted on how that goes over the next few days.
Tomorrow is a rest day, and after work I’m planning to make a quick trip to Costco to stock up on some more potatoes and chicken to stay ahead on meal prep for the week. Looking ahead in prep, I also plan on incorporating trenbolone enanthate during the final 8 weeks to help retain as much hardness and density in the physique as possible as we push deeper into conditioning.
Iron family, stay disciplined, stay consistent, and keep pushing forward.
