Intro / about me:
I've been seriously lifting for around 4 years. If you want the LONG version:
Bodybuilding.com - pu12en12g's BodySpace
Progress Photos
Short version:I was a skinny 6ft 130lbs at age 19 and I managed to bulk up to 260lbs. I ran JW and Hyperdrol (original) and loved the results, but like MANY others, I struggled to hold on to those "gains" and even ran into some "puffy nips" issues. I recently ran 6-TRIONE for 2 months and tapered off about a week ago). Most importantly, my nutrition is onpoint but my schedule is complete hell = a real struggle to gain / maintain lean mass even after tweaking other variables. As far as the big picture (LIFE) I'm in survival mode until my lifestyle gets back on track (FITNESS / NUTRITION)....time to GFH !!
Bodybuilding.com - pu12en12g's BodySpace
Progress Photos
Short version:I was a skinny 6ft 130lbs at age 19 and I managed to bulk up to 260lbs. I ran JW and Hyperdrol (original) and loved the results, but like MANY others, I struggled to hold on to those "gains" and even ran into some "puffy nips" issues. I recently ran 6-TRIONE for 2 months and tapered off about a week ago). Most importantly, my nutrition is onpoint but my schedule is complete hell = a real struggle to gain / maintain lean mass even after tweaking other variables. As far as the big picture (LIFE) I'm in survival mode until my lifestyle gets back on track (FITNESS / NUTRITION)....time to GFH !!
Stats:
Age: 29
Sex: M
Height: 6ft
Weight: 240
Body type: Ecto
Sex: M
Height: 6ft
Weight: 240
Body type: Ecto
Current Training Schedule / Protocol:
Upper + Cardio
Lower
OFF
Upper + Cardio
Lower
OFF
OFF
Lower
OFF
Upper + Cardio
Lower
OFF
OFF
Planned supplements:
SuperDROL NG (Next Generation)
MASS FX (not sure when I will be adding this in.. stay tuned)
RETAIN (not sure when I will be adding this in.. stay tuned)
Orange TRIAD (Multivitamin / Joints / Digestion / Immune System)
MAGnitude / Steel Edge / BULGE (Creatine... I love variety)
Whey protein (Various... I love variety)
NOW Omega 3-6-9 (EFA)
WRAATH pre / during (EAA's / Caffeine Free Ergogenic / Recovery)
Xtreme Formulations CHIZLED (only if I experience any puffy nip issues and I will note it in the log)
MASS FX (not sure when I will be adding this in.. stay tuned)
RETAIN (not sure when I will be adding this in.. stay tuned)
Orange TRIAD (Multivitamin / Joints / Digestion / Immune System)
MAGnitude / Steel Edge / BULGE (Creatine... I love variety)
Whey protein (Various... I love variety)
NOW Omega 3-6-9 (EFA)
WRAATH pre / during (EAA's / Caffeine Free Ergogenic / Recovery)
Xtreme Formulations CHIZLED (only if I experience any puffy nip issues and I will note it in the log)
Planned Nutrition and Macros:
3500-4000
45/35/20
Carb timing and pre-workout nutrition are strictly by "feel"... also I cut my milk intake way down a few months ago.
45/35/20
Carb timing and pre-workout nutrition are strictly by "feel"... also I cut my milk intake way down a few months ago.
Current Daily water intake: Around 1 liter per hour / 3+ liters during workout
Short Term Goal: 240 @ 6-8%
Long Term Goal: Around 240lb to 250lb+ @ 6-8% and look and FEEL great !
Day 0
Tues, Sept 4
I can't stress this enough, because otherwise my email will fill up. My nutrition is onpoint but my schedule is complete hell = a real struggle to gain / maintain lean mass even after tweaking other variables. No excuses, just a reality that I never imagined. With that said, here are my "BEFORE" photos (suck).
Day 0.5
Wed, Sept 5
Weigh-in: 239
Thoughts:
Baseline strength (BEFORE starting Superdrol-NG)... nothing much to see here folks (sorry). Let's see what kind of strength gains I see over the next 3 weeks. Instead of 1RM, I will use 5RM:
Incline BB Bench: 265 x 5
Squats: 335 x 5
Deads: 405 x 5
Nutrition:
Meal 1: Granola Bar + Whey Shake + Hardboiled Eggs
Meal 2: Tuna Sandwiches with Sprouts
Meal 3: Chicken and veggies
Meal 4: Whey + Oats
Meal 5: Beef and Pasta
Meal 6: Yogurt + Chicken Salad
Meal 7: Whey + Oats
Meal 2: Tuna Sandwiches with Sprouts
Meal 3: Chicken and veggies
Meal 4: Whey + Oats
Meal 5: Beef and Pasta
Meal 6: Yogurt + Chicken Salad
Meal 7: Whey + Oats
Today's rating (scale of 1-10):
Libido: 5
Appetite: 6
Recovery: 7
Sleep: 5
Vascularity: 5
Muscle Fullness: 5
Muscle Hardness: 6
Strength: 5
Stamina: 8
Gym: LOWER + CORE
WORKOUT PROTOCOL
Day 1: Upper + Cardio
*Warmup*
Incline BB Bench - 3x6-8
Incline DB Flye - 3x6-8
Lat Pulldowns - 3x8-12 w/ extreme stretch
Shrugs - 3x6-8 w/ pause
BB Rows - 3x6-8
BB Curls - 3x6-8
CG Bench / Tri's - 3x6-8
*Stretching*
30-60 minutes moderate intensity cardio (NOT part of workout)
Day 2: Lower + Core
*Warmup*
Squats - 3x8-12
Lunges - 3x8-12
*Speed Deads*
Seated Calves - 3x8-12
Leg Extensions - 3x8-12
Leg Curls - 3x8-12
Abs - 3x10-20
*Stretching*
Day 3: OFF
Day 4: Upper + Cardio
*Warmup*
Flat DB Bench - 3x8-12
Incline DB Bench - 3x8-12
Pullups / Hang - 3x8-12
Dips - 3x8-12
Shrugs - 3x8-12
Arms (Supersets)
Rear Delts - 3x8-12
DB Rows - 3x8-12
*Stretching*
30-60 minutes moderate intensity cardio (NOT part of workout)
*Warmup*
Deads - 3x4-6
Leg Press - 3x6-8
Standing Calves - 3x6-8
*Partials / SCT*
Leg Curls - 3x6-8
Leg Extensions - 3x8-12
Abs - 3x10-20
*Stretching*
Day 6: OFF (Cardio / Gripwork / Active recovery optional)
Day 7: OFF (Cardio / Gripwork / Active recovery optional)
Day 1
Thu, Sept 6
Weigh-in: 240
Thoughts:
Dosage is 1 cap 4 x per day, and I will be doing 1-2-1 with the 2 pre-workout. Cardio today was insane... usually I'm soaked in sweat by the end of a session, but today I was soaked within 15-20 minutes. That was the most noticeable effect. I felt great.
Nutrition:
Meal 1: Whey + Oats
Meal 2: Tuna Salad
Meal 3: Whey + Oats
Meal 4: Chicken and veggies
Meal 5: Whey + Pizza
Meal 6: Chicken and veggies
Meal 7: Chow Mein
Meal 8: Whey + Oats + Yogurt
Meal 2: Tuna Salad
Meal 3: Whey + Oats
Meal 4: Chicken and veggies
Meal 5: Whey + Pizza
Meal 6: Chicken and veggies
Meal 7: Chow Mein
Meal 8: Whey + Oats + Yogurt
Today's rating (scale of 1-10):
Libido: 5
Appetite: 5
Recovery: 7
Sleep: 5
Vascularity: 6
Muscle Fullness: 5
Muscle Hardness: 6
Strength: 5
Stamina: 9
Swimming
Gym: OFF