ZOO Goes to Rehab: Injury and Recomp (pg.4)

ZOO

ZOO

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LOG UPDATE: 26 October 2019

Weight: 243.2 lbs

- Updating for yesterday's rest day.

- Updated Friday's entry.

REST DAY
- Bedtime Night Before: Genotropin 5iu IM
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg]


Meal 1 (10:00am): 20 minute walk
7oz Pork (95%), 6 Eggs, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Nektar, Fish Oil, Vitamin D 5,000iu, Mwendo]

- 10:30am: TB-500 (500mcg) & BPC-157 (500mcg)


Meal 2 (12:15pm): 10 minute walk
7oz Beef (96%), 6 Eggs, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[]

Meal 3 (3:00pm):
BISON BURGERS!!!
[Wrecking Crew]

- 5:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (6:00pm): Pump Sets
7oz Beef (96%), 6 Eggs, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[]

Meal 5 (8:30pm):
7oz Pork (95%), 6 Eggs, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:30pm):
50g Isolate Shake, 42g Raw Almonds
[KSM-66 (Blight) 600mg, Mwendo]
 
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LOG UPDATE: 27 October 2019

WEIGHT: 250.1 lbs

ZOO got a little crazy over the weekend. Friday night I drank a bit of vodka and went for Thai Food. Funny enough that didn't effect my weight at all. Yesterday's rest day sure did though. I went with a higher fat, low carb approach with the exception of the Bison Burger meal. With a sudden 7 lb jump in weight from the day before I have to surmise that I am holding some water from the shenanigans that ensued. A possible rebound of sorts from the alcohol's dehydration.

Today I got back to it without deviation. Last minute I decided to swap out Rack Pulls for Trap Deadlifts. I did this in part to have less pulling strain on my arm, but the parallel handle angles seemed to to bother that area of my forearm that's been finicky. It seems thought that the compression sleeve I've been using can in some instances be more of a problem than a help. Once I took it off my arm felt much better.

I also wanted to do Trap Deadlifts to work on my range of motion and conditioning. It has been a while since I incorporated these into my workout and boy it sure did show. Definitely gassed me quicker than I thought and my lower back pumps were getting intense. You can kind of see it in the up and down in my reps. I'll be alternating Trap Deadlifts in with Rack Pulls more frequently because I feel it is important to work a little more from the floor if I can. In my experience it seems to have a good carry over effect in improving squats and heavy rack pulls.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING

- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]


Pre-workout: Demon Drops 2 caps, Special Forces 3 caps
Gym: 8:00am-9:20am (see below)
Intra-workout: 10g EAAs, Gatorade Zero
Post-workout: 25g Isolate Shake, Small Banana, 1/2 tsp. Pink Salt, Swolly, Overtraining Solution

Meal 1 (10:00pm): Post-workout
50g Isolate, 60g Oatmeal, 150g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Nektar, Creatine]

- 10:30am: TB-500 & BPC-157


Meal 2 (11:15am): 10 minute walk
10oz Beef (96%), 10oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Mwendo, Fish Oil, Vitamin D 5,000iu]

Meal 3 (2:00pm): 10 minute walk, standing steps, or pump sets
10 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00am): 10 minute walk, standing steps, or pump sets
10oz Beef (96%), 10oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
7oz Pork (95%), 6 x Eggs, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:30pm):
50g Isolate Shake, 42g Raw Almonds, 1/4 tsp. Pink Salt, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

---------------------------------------------------------------------------------------------------

GYM SESSION: Rack Pulls/Hamstrings/Calves (80 minutes; warm ups [WU] included)

Trap Deadlifts
135: 12 (WU)
225: 8 (WU)
315: 6 (WU)
405: 12, 12, 8, 6, 8, 6, 8

Lying Leg Curls
180 lbs: 12, 9, 7

Lying Leg Curls - Unilateral alternating, no rest.
60 lbs: 9, 6, 5

Seated Leg Curls
300 lbs: 10, 7, 7

Seated Leg Curls - Unilateral alternating, no rest.
120 lbs: 14, 11, 10

Standing Calf Raise
4 Plates: 10, 7, 6
3 Plates: 9, 8, 7

Seated Calf Raise
2 Plates: 14, 12, 10

Seated Calf Press
225 lbs: 15, 12
165 lbs: 15, 20
 
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PHASE 3: REHABILITATION AND RECOMPOSITION

LOG UPDATE:
28 October 2019

WEIGHT: 247.4 lbs

GOAL WEIGHT: 232 lbs (by December 1)

I've been going back and forth with this for a while and have finally decided to pull the trigger on tightening up a bit. Right now I need a more definitive goal. Currently, it feels as if I'm floating around in a weird stasis of limbo and it is simply not cutting it for me... pun intended. If I can't get hyuggeeee I'd rather use this "down time" to get my sexy back. I intend to be a much cleaner looking 232 lbs by the end of November.

Last night I wrote out all of my current macros and then revised my diet to be both more balanced and suited for cutting up. This won't be a hard cut by any meals as muscle preservation is imperative. Tbh I am hoping that I can still progress in certain areas of training, which will be adjusted to be more sensible in conjunction with the new nutrition profile I will be following.

For reference, I have included my old macros as well as the current, revised macros. The only items not included in the follow calculations are sauces, such as No-Sugar Added Ketchup, Cocoa (100%) powder, Walden Zero Cal Syrup.

Old Macros:
4480 cal / 443g protein / 333g carbs / 139g fat

New Macros:
Total: 3550 cal / 336g protein / 312g carbs / 100g fat

---------------------------------------------------------------------------------------------------

PED PROTOCOL
Drugs will not really change any. The only difference is that I may begin incorporating the Generic GH into my regiment instead of just using the Genotropin pins. The pharma stuff can be expensive even with my hookups and I would rather spend that kind of cash when I am unhindered by my arm. Not sure how I'll go about it but I'm looking at perhaps using generic 4 days per week and pharma 3 days per week. Or simply running Generic for the duration of the "cut."

I will maintain TB and BPC for another 2-3 weeks.

Injectables:
Testosterone Isocaproate: 250mg EOD
Nandrolone Phenylpropionate: 100mg EOD
Masteron Enanthate: 100mg EOD

Orals:
Anavar: 25mg
Proviron: 50mg

Growth/Peptides:
Genotropin: 5iu (morning)
TB-500: 0.5mg daily
BPC-157: 0.5mg daily

Fat Loss/Composition:
T2: 600mcg
T3: 25mcg
T4: 100mcg

Ancillaries:
Exemestane: 12.5mg EOD
Tadalafil: 10mg EOD

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
Again, not much has changed in my overall nutrition scheme. I just removed what I felt was some of the excess and re-balanced my macros. This will be the format I'll be following, but I can find areas that I can adjust if my goal requires it. However, after following my weight fluctuations and how my body has responded to current conditions, I should have no issue dropping down to 232 lbs over the course of a month. In fact, if I extended the process into December I could probably hit 225 without much trouble.

---------------------------------------------------------------------------------------------------

TRAINING DAYS
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q

Pre-workout: Demon Drops, Special Forces
Gym: 8:30am-9:30am
Intra-workout: 10g EAAs, Gatorade Zero

Meal 1 (9:45pm): Post-workout
50g Isolate, 60g Oatmeal, 150g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Swolly, Overtraining Solution, Creatine]

- 10:30am: TB-500 & BPC-157


Meal 2 (11:00am): 10 minute walk or Pump Circuit
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 3 (2:00pm): 10 minute walk or Pump Circuit
9 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm): 10 minute walk or Pump Circuit
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 42g Raw Almonds, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

---------------------------------------------------------------------------------------------------

REST DAYS
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu IM

Meal 1 (8:30am): 10 minute walk, standing steps, or pump sets
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Wrecking Crew, Nektar, Fish Oil, Vitamin D 5,000iu]

- 10:00am: TB-500 & BPC-157


Meal 2 (11:00am): 10 minute walk, standing steps, or pump sets
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 3 (1:30pm): 10 minute walk, standing steps, or pump sets
9 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm): 10 minute walk, standing steps, or pump sets
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:00pm): 10 minute walk, standing steps, or pump sets
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 42g Raw Almonds, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

---------------------------------------------------------------------------------------------------

GYM SESSION: Chest/Triceps (60 minutes; warm ups [WU] included)
Decent chest workout. I avoid any bench press and will continue to do so until I'm fixed up. Funny enough the chest press machine doesn't seem to cause any issues at all. Luckily, I am able to get a good chest contraction off of it so this machine will suffice as a substitute in the meantime. Elbow was not feeling tricep work so I quickly abandoned it in favor or recovery.

Seated Pec Cable Fly
57.2 lbs: 9, 7, 6, 5

Seated Upward Pec Cable Fly
44 lbs: 7, 7, 6, 6

Chest Press Machine
325 lbs: 7, 7, 7, 7

Angled Pec Dec
250: 13, 12, 9, 8

Standing Downward Cable Fly
43 lbs: 6
37 lbs: 10, 8, 7
20 lbs: 16

Cable Kickbacks
22: 12, 10 (elbow pain - stopped early)

Farmers Walks
45 lb plates: 3 sets of 3 laps
 
Last edited:

SouthPawSD

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Hey curious about your T2/3/4 combination, do you feel a difference from the mixture versus just T3? If you could share some wisdom on why you mix all three and how you feel it compares to just T3 i would love to hear about it!
 
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Rocket3015

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Hey curious about your T2/3/4 combination, do you feel a difference from the mixture versus just T3? If you could share some wisdom on why you mix all three and how you feel it compares to just T3 i would love to hear about it!
I was looking at this last night and wondering the same thing ?
 
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ZOO

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Hey curious about your T2/3/4 combination, do you feel a difference from the mixture versus just T3? If you could share some wisdom on why you mix all three and how you feel it compares to just T3 i would love to hear about it!
I suppose the T4 is largely redundant since the body only converts what it needs into to T3, but I have some Turkish pharma tabs and they are a T3/T4 combo. Bostin likes to stack T3 with T4 although he never elaborated; I surmise it's something of a fallback to fill in any gaps from the T2/T3 may have. The T2 inclusion is a bit more straight forward. I like it because it has a good metabolic enhancing effect while not being nearly as "harsh" as T3. In theory, or broscience, the combination of T2/T3 lets me reach a higher metabolic rate - protein synthesis too - without the potential detriment of muscle catabolism that T3 can exhibit if used by itself at a higher dose. This doesn't really apply to me since I have largely replaced all my hormones exogenously but lower T3 with T2 won't have as much of a "shutdown" effect either.

Hope that made sense and is helpful. Great question!
 

danielvp

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I suppose the T4 is largely redundant since the body only converts what it needs into to T3, but I have some Turkish pharma tabs and they are a T3/T4 combo. Bostin likes to stack T3 with T4 although he never elaborated; I surmise it's something of a fallback to fill in any gaps from the T2/T3 may have. The T2 inclusion is a bit more straight forward. I like it because it has a good metabolic enhancing effect while not being nearly as "harsh" as T3. In theory, or broscience, the combination of T2/T3 lets me reach a higher metabolic rate - protein synthesis too - without the potential detriment of muscle catabolism that T3 can exhibit if used by itself at a higher dose. This doesn't really apply to me since I have largely replaced all my hormones exogenously but lower T3 with T2 won't have as much of a "shutdown" effect either.

Hope that made sense and is helpful. Great question!
I've read several times that the T4 to T3 conversion has anabolic properties, and sensitizes the body to the effects of T3, no clue how true any of that is, however.

I just ordered those Turkish pharma T4/T3 to see how they compare to
T3 solo. So far T3 has been quite anabolic for me, wish I added it to my GH a long time ago.
 
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ZOO

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LOG UPDATE: 29 October 2019

WEIGHT: 242.3 lbs

I attached a pic from this morning. Not looking too terrible.

Sure didn't take long for my weight to come back down. In all honesty, I could probably get lower than 232 very easily, but would rather pace myself a bit. Perhaps 225 with good abdominal definition is feasible if I extend this "cut" to about 6 weeks. Trying to keep Thanksgiving in consideration because in terms of the food its my favorite of the holidays haha.

Today's back workout was simplified. I skipped barbell rows to see if it helps my arm and set my training to 5 exercises of 4 sets each. I kept the Yates Rows in at the end though. I may rotate Barbell Rows (beginning of workout) and Yates Rows (end of workout) every other week or so instead of doing both in the same workout.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
I haven't fully converted over to the new diet since I had some meals made up already. Currently, my meat is at 9oz; it'll be closer to 8oz after today. Had a leftover banana I subbed for blueberries in my oatmeal as well. I don't like to waste food lol. Diet is unchanged otherwise.

- 7:40am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]


Pre-workout: Demon Drops 1 cap
Gym: 7:40am-8:45am (see below)
Intra-workout: 10g EAAs, Gatorade Zero

Meal 1 (9:15pm): Post-workout
50g Isolate, 60g Oatmeal, 1 small banana, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Nektar, Wrecking Crew, Overtaining Solution, Swolly, Creatine]

- 10:00am: TB-500 & BPC-157


Meal 2 (10:30am): 10 minute walk
9oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Fish Oil, Vitamin D 5,000iu]

Meal 3 (1:30pm): Pump Circuit
9 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Iodized Salt
[Wrecking Crew]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm): Pump Circuit
9oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
9oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 42g Raw Almonds, 1/4 tsp. Pink Salt, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

- 10:30pm: Genotropin 5iu IM


---------------------------------------------------------------------------------------------------

GYM SESSION: Back/Biceps (70 minutes; warm ups [WU] included)

Lat Pulldown
275 lbs: 8, 8, 7, 6

Low Row (Close Grip)
297: 10, 9, 8, 8

Dumbbell Row
120 lbs: 13, 12, 11, 10

Yates Row
245 lbs: 10, 10, 9, 7

Lat Pullover
71.5 lbs: 10, 10, 8, 7

EZ Cable Curl (Close Grip)
82.5 lbs: 9
88 lbs: 8, 6
82.5 lbs: 7

Seated Cable Curl
185 lbs: 9, 8, 8, 7

Seated Unilateral Cable Curl - alternating, no rest
105: 10, 10, 8, 8
 

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ZOO

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I've read several times that the T4 to T3 conversion has anabolic properties, and sensitizes the body to the effects of T3, no clue how true any of that is, however.

I just ordered those Turkish pharma T4/T3 to see how they compare to
T3 solo. So far T3 has been quite anabolic for me, wish I added it to my GH a long time ago.
Truly, the gear seems much more effective when hitting everything from all angles in unison... steroids, GH, thyroid, insulin (when applicable).
 
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LOG UPDATE: 31 October 2019

WEIGHT: 243.6 lbs

Holding a lighter weight for this time of the week so the macro adjustment is having a fast effect. Added a little bit of food to my meals since it was a solid leg workout session. Just 4 extra ounces of potato and Egg. Want to keep these chopsticks growing. Not too much trouble with my knee today. Just kept a focus on form and targeting the muscles properly. I think when I do my squats I'll just do 2 heavy sets and 3 sets with 315. Those two sets at the end felt really good and I think that's where the money is at when it comes to hypertrophy. Also, I went to the gym dressed as Rex of Rex-kwon-do from Napoleon Dynamite. Just for funsies.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING

- 8:00am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]


Pre-workout: Demon Drops 2 cap, Special Forces 3 caps
Gym: 8:30am-10:00am (see below)
Intra-workout: 10g EAAs, Gatorade Zero

Meal 1 (10:30am): Post-workout
50g Isolate, 60g Oatmeal, 150g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Nektar, Creatine]

- 11:00am: TB-500 & BPC-157


Meal 2 (11:30am): 20 minute walk
8oz Beef (96%), 10oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Mwendo, Fish Oil, Vitamin D 5,000iu]

Meal 3 (2:30pm): Pump Circuit
10 x Whole Eggs, 10oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Iodized Salt
[Wrecking Crew]

- 4:30pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:30pm): Pump Circuit
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (8:00pm):
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 45g Raw Almonds, 1/4 tsp. Pink Salt, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

---------------------------------------------------------------------------------------------------

GYM SESSION: Squats/Quads (90 minutes; stretching and warm ups [WU] included)

Squats
135 lbs: 8 (WU)
225 lbs: 6 (WU)
315 lbs: 4 (WU - add knee sleeves)
365 lbs: 2 (WU - add belt)
405 lbs: 1 (WU)
435 lbs: 2
435 lbs: 1
405 lbs: 2 (bad foot placement)
315 lbs: 10
315 lbs: 10

Leg Press
8 Plates: 9, 6, 7, 6, 5

Leg Extensions
260: 15, 14, 13, 10, 9

Horizontal Leg Press
380 lbs: 20, 20, 20, 20, 20
 

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LOG UPDATE: 1 November 2019

WEIGHT: 247.0 lbs

Saw a decent jump in weight from yesterday despite it being Squat day and only adding about 140 calories to my new nutrition regiment, which is still about 700 calories less than my previous setup.

Shoulder workout today felt pretty decent. Tried to keep the pace high throughout the session. I dropped my ancillary mix at the end in favor of heavier Farmer's Walks using the trap bar at 225lbs. Next time I'll give 315 a whirl and hopefully work up to 405 for sets. The "lap" distance I use for reference was shorter with these since the Trap Bar is setup in a different part of the gym. Rather then just walk back and forth, I instead would walk to one end, lower the weight, turn around, and then pick it back up again to basically add a couple reps of deadlifts into the mix. Farmers Walks is an exercise I really want to focus on and improve for full body strength and musculature. Especially while my arm limits other areas of training.

Got froggish and whipped up some 96% lean ground burkey meat for the next couple days of meals. I mixed 2.25 lbs beef (96%), 1 lb turkey (93%), and 1 lb (99% lean turkey) to get the right macro ratio.

To note, I have been doing my GH shots closer to training. Rather than shooting it before leaving the house, I pin it when I park at the gym. This gives me a little bit more time to get my post-workout nutrition in while the GH/IGF is still primed.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg
- 8:05am: Genotropin 5iu Sub-Q


Pre-workout: Demon Drops 1 cap, Special Forces 3 caps
Gym: 8:10am-9:10am (see below)
Intra-workout: 10g EAAs, Gatorade Zero

Meal 1 (9:30pm): Post-workout
50g Isolate, 60g Oatmeal, 150g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Nektar, Swolly, Overtraining Solution, Creatine, Fish Oil, Vitamin D 5,000iu]

- 10:00am: TB-500 & BPC-157


Meal 2 (10:45am): 10 minute walk
8oz Burkey (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 3 (2:00pm): 10 minute walk
9 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Iodized Salt
[Wrecking Crew, Fiberlyze]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm): Pump Circuit
8oz Burkey (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
8oz Burkey (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 42g Raw Almonds, 1/4 tsp. Pink Salt, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

- 10:30pm: Genotropin 5iu IM


---------------------------------------------------------------------------------------------------

GYM SESSION: Shoulders + Farmers (60 minutes)

SHOULDERS
DB Lateral Raises
70 lbs: 10, 9, 7

DB Unilateral Raises
60 lbs: 11, 7, 6

Cable Unilateral Raises (behind the back)
27.5 lbs: 10, 7, 6

Unilateral Cable Front Raises
27.5 lbs: 10, 10, 10, 10, 10

Upright Rows
110 lbs: 10, 10, 9, 9

Reverse Pec Dec (angled) - 45 second rest
250 lbs: 14, 13, 10, 11, 9 - drop to 190
190 lbs: 14, 13, 12, 11

Farmers Walks (225 lbs Trap Bar): 3 sets of 3 laps
 

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Was expecting ass pics. Was disappointed.
You can get a good feel for my rump in the third pic. Gotta join my Members Only to get the real good stuff ;) lol
 
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LOG UPDATE: 2 November 2019

WEIGHT: 245 lbs

It's Saturday so I'm off from the gym. Weight seems to be holding pretty well despite having cut my calories quite a bit this past week; albeit strategically. It might need more time to see the scale drop or perhaps my body has acclimated to the 240-250 weight range, which would be a good indicator of progress imo. I'm not interested in losing weight so much as leaning out. The scale is only for reference. I simply anticipated a drop based on previous fluctuations etc. Hell if I can stay 245 and get my abs back I'll be a happy sumbitch, but reckon the 232 lbs will have a much much better visual effect.

UFC 244 is tonight and I am fucking excited for it. Not much to look forward to typically so this should be fun. Of course, my Pops is gonna whip up some MOTHERFUCKING BISON BURGERS for the occasion. Fights and burgers with my dad is something I really enjoy so I'm not gonna give those up right now despite my newfound cutting efforts. I will, however, be more responsible about how I go about it. Patties will be weighed out and I will be more or less replacing my meals with the burgers instead of having a full on cheat with them. Basically, a double-burger on a single bun for Meals 4 and 5 rather than shoving both burgers into a single sitting and then eating my normal Meal 5 on top of that. Additionally, I lowered my potato to 7oz on Meals 1, 2, and 3 and then removed Raw Almonds from Meal 6. This will have my total calorie count for the day right about within range. Macros shouldn't be too far off either - a tad more fat from the bison since it's 90% lean as opposed to 96% lean.

---------------------------------------------------------------------------------------------------

REST DAYS
- Night Before: Genotropin 5iu IM
- 8:00am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]

- 8:00am: TB-500 & BPC-157


Meal 1 (9:00am): Pump Circuit + 15 minute walk
8oz Beef (96%), 7oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Wrecking Crew, Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 2 (11:30am): 10 minute walk
8oz Beef (96%), 7oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 3 (2:00pm): Pump Circuit
9 x Whole Eggs, 7oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm):
Motherfucking Bison Burger
[Wrecking Crew]

Meal 5 (7:30pm):
Motherfucking Bison Burger
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (9:30pm):
50g Isolate Shake, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]
 
Last edited:
booneman77

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Pics of my goober ass have now been added to yesterday's log update. Enjoy!!! haha
Hahahaha you even had the Rex kwan do on the shirt. Awesome!
 
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LOG UPDATE: 3 November 2019

WEIGHT: 242.6 lbs

Fights last night were flapping phenomenal... as were the burgers. Weight fell back down though funny enough. Goes to show that the week-to-week changes are the important observations since day-to-day can vary wildly. No high day today though.

Went with Rack Pulls today. Was shooting for 5x5 with 585 lbs but only managed 3 sets of 5 followed by 2 sets of 3. This seems like a good weight to work with so I will try to improve with 585 until I can complete the 5x5 securely. Finished off with the 225 Trap Bar Farmer's Walks because they are badass. I like being able to put my entire body under load. Movements like Farmers, Deads, Racks, Squats, etc are some of the best exercises since it puts the entire body under load giving you a high ROI as far as potential for overall muscle hypertrophy. Hopefully keep my arms from shrining too without hitting them much directly.

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING

- 7:15am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg
- 7:45am: Genotropin 5iu Sub-Q


Pre-workout: Demon Drops 2 caps, Special Forces 3 caps
Gym: 7:50am-9:00am (see below)
Intra-workout: 10g EAAs, Gatorade Zero

Meal 1 (9:30pm): Post-workout
50g Isolate, 60g Oatmeal, 150g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Nektar, Overtraining Solution, Swolly, Creatine, Fish Oil, Vitamin D 5,000iu]

- 10:00am: TB-500 & BPC-157


Meal 2 (10:30am): 10 minute walk
8oz Burkey (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 3 (1:30pm): Pump Circuit
9 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 3:30pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (4:30am): Pump Circuit
8oz Burkey (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:00pm):
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 42g Raw Almonds, 1/4 tsp. Pink Salt, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

---------------------------------------------------------------------------------------------------

GYM SESSION: Rack Pulls/Hamstrings/Calves (70 minutes; warm ups [WU] included)

Rack Pulls
135: 8 (WU)
225: 6 (WU)
315: 4 (WU)
405: 4 (WU)
495: 2 (WU)
585: 5, 5, 5, 3, 3

Standing Calf Raise
4 Plates: 10, 8, 8

Seated Calf Raise
3 Plates: 11, 8, 8

Lying Leg Curls
180 lbs: 15, 10, 7

Lying Leg Curls - Unilateral alternating, no rest.
60 lbs: 8, 6, 4

Seated Calf Press
225 lbs: 20, 16, 16

Seated Leg Curls
300 lbs: 10, 8, 8

Seated Leg Curls - Unilateral alternating, no rest.
120 lbs: 12, 10, 8

Farmers Walks (225 lbs Trap Bar) - Drop and Turn
3 sets of 3 laps
 
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On a side note. I was thinking of doing a custom blend and wanted to get some thoughts on it:

Blend (per 1ml)
1) Testosterone Isocaproate: 75mg
2) Masteron Propionate: 50mg
3) Trenbolone Acetate: 25mg

Some research states that the body's uptake of exogenous intramuscular AAS compounds is limited to around 125mg per day with excess hormones above this point carrying far less benefit, or wasted entirely, and much more potential for sides. The idea is to "get the most from the least" and will consist of small, frequent every day dosing of faster acting esters, which should reduce, and possibly eliminate, the need for AI, lessen side-effects, and utilize virtually all of the compounds injected. Ideally, I'd like to incorporate subcutaneous injections to give my ass and quads a break. This means that no more than 1ml of oil will be taken per day - possibly looking at .5-.75ml depending on decided dosing.

The blend itself is reminiscent of a "rip stack" being that it consists of Test, Mast, and Tren. However, I have adjusted dosing to what I feel is much more appropriate amounts for each respective compound. The 1-1-1 ratio model is not the best option in most instances of use.

As the backbone of any proper stack, Testosterone comprises 50% of the blend's total mg. Masteron falls into the second slot and more or less fulfills a support role to complement the Test and Tren components. Far from a mass builder, Masteron, nonetheless provides a "feel good" quality, hardening benefit (at reasonable body fat levels, and additional anabolism. Lastly, is our holy nectar of the death gods, Trenbolone. While overrated may not be quite the right word, Tren, in my experience, is often overused in terms of dose and frequency of cycles ran. Being that it is such a powerful steroid requiring very little amounts to achieve impressive results, it has the least amount of mg in the stack.

In conjunction with my current course of leaning out and GH use, this stack should, in broscience theory, have me feeling good, performing good, and looking good around my goal weight of 230 ish.

Should I proceed with this combination I would potentially use 1ml per day to provide a weekly dose of:
- Testosterone Isocaproate: 525mg
- Masteron Propionate: 350mg
- Trenbolone Acetate: 175mg

But am strongly considering going as low 0.5ml per day for what I call Augmented Hormone Replacement Therapy (AHRT). Basically TRT for juice addicts like myself who want more than what a small shot of test can provide in terms of performance and aesthetic enhancement. If the hormone efficiency is that much greater it seems feasible to use this relatively low dose and still see excellent results. This is the best case scenario and what I am shooting for.
- Testosterone Isocaproate: 262.5mg
- Masteron Propionate: 175mg
- Trenbolone Acetate: 87.5mg

Still, I carry some reservations about the inclusion of Trenbolone despite utilizing it conservatively. Referring more to possible effects on mood and depression, which I hope is mitigated or eliminated entirely through this approach.
 
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LOG UPDATE: 4 November 2019

WEIGHT: 243.5 lbs

Chest day


---------------------------------------------------------------------------------------------------

TRAINING DAYS
- 7:00am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg, Proviron 25mg, Genotropin 5iu Sub-Q
[Test Iso: 250mg / NPP: 100mg / Mast E: 100mg]


Pre-workout: Demon Drops 1 cap, Special Forces 3 caps
Gym: 7:45am-8:45am
Intra-workout: 10g EAAs, Gatorade Zero

Meal 1 (9:15pm): Post-workout
50g Isolate, 60g Oatmeal, 150g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Swolly, Overtraining Solution, Creatine]

- 10:30am: TB-500 & BPC-157


Meal 2 (10:30am): 10 minute walk or Pump Circuit
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 3 (2:00pm): 10 minute walk or Pump Circuit
9 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm): 10 minute walk or Pump Circuit
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 42g Raw Almonds, 3oz Pure Orange Juice
[KSM-66 (Blight) 600mg, Mwendo]

---------------------------------------------------------------------------------------------------

GYM SESSION: Chest/Triceps (60 minutes; warm ups [WU] included)

Chest Press Machine
345 lbs: 11, 10, 8, 8

Seated Pec Cable Fly
48.4 lbs: 8, 8, 7, 6

Seated Upward Pec Cable Fly
39.6 lbs: 7, 7, 8, 8

Pec Dec
220: 11, 9, 9, 8

Standing Downward Cable Fly
37 lbs: 9, 8, 7, 7

Chest Press Machine
225 lbs: 15, 11, 10, 8

Farmers Walks
45 lb plates: 3 sets of 3 laps
 
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PHASE 3 (update): REHABILITATION AND RECOMPOSITION

LOG UPDATE:
7 November 2019

CURRENT WEIGHT: 249.5 lbs

GOAL WEIGHT: 232 lbs

Augmented Hormone Replacement Therapy
The optimization of human physiological processes through the long-term artificial enhancement of their respective pathways - hormonal or other; anabolism is referenced as a critical marker. Contrasting standard TRT and HRT protocols, Augmented Hormone Replacement Therapy (AHRT) incorporates a variety of synthetic compounds not found in natural physiological environments or amounts. AHRT is a strategic approach in PED protocol development intended to achieve a maximum benefit [to performance, conditioning, and quality of life], while lowering overall drug usage and mitigating risk potential.

The Project
This "live" experiment in exogenous hormone modulation incorporates AHRT principles through a series of on-going refinements to PED, training, and nutrition protocols to best support my current needs; that is, to make the most of my body while simultaneously healing it. The purpose of undergoing this experiment is to challenge the current status quo - largely summarized as "more is better" - with "making the most from the least."

Admittedly, I'm a fan of blasting and wanting to get hyuge, but circumstances have circumvented that mentality for the moment. Being able to formulate new ideas, write about my experiences, and achieve new goals serves as mental relief while I face this forced "down time" away from being the commercial gym badass. Hopefully, this log can provide useful information and intrigue to others facing injury, or who simply wish to entertain conservative drug usage.

Currently, I am enduring a terribly sprained/injured elbow and forearm on my right side and very stiff left shoulder. There are good and bad days depending on training. Needless to say I need to apply a more aggressive approach to recovery. I have further tightened my diet, overhauled drugs, and wrote an entirely new training program for myself.

Training is something I have been reluctant to change, but begrudgingly recognize that I am spinning my wheels with getting my arm better by following traditional approaches. Instead, I have selected 4 primary movements from which I have developed 4 different workouts around. The chosen exercises are intended to maximize my training ROI while minimizing movements that piss my arm off. Additionally, I will follow a 1-day-on, 1-day-off style to help my arm heal, improve select movements and body parts, and maintain areas not able to be directly trained.

Despite trimming up my nutrition, weight has been staying pretty high. Again, I'm not upset by this, but am slightly baffled since my weight was getting close to 239 when my calories were close to 1k higher. My legs are definitely improving so that could be an explanation in part. I have another theory though which I will touch on after looking to see if this is an influencing variable. As of today, I near 250 lbs and have set a goal weight of 232 lbs to recomp around. This was initially to be achieved by December 1 based on a review of previous diet macros and weight fluctuations. However, since weight is holding, I have no set end date to achieve this as I do not want to force myself into a lower weight and risk muscle loss. I approximate 6 weeks to be a reasonable time frame.

---------------------------------------------------------------------------------------------------

PED PROTOCOL
Drugs have been dramatically lowered from its highest point and replaced with faster esters for daily injections of small amounts. I went ahead and had my own custom blend made specifically for AHRT Project: Test Iso 75mg, 50mg Mast Prop, and Tren Ace 25mg per 1ml. As discussed in previous posts, this will maximize compound utilization, processing, and benefit efficiency while minimizing or removing harmful effects. Supporting this theory, I have omitted the use of AI's as they should be unnecessary.

Growth Hormone application will be done on training days only. 5iu of Generic Sub-Q (2 hour peak of GH/IGF/Follistatin) right before fasted training and 5iu of Generic Intramuscularly (30 hour push of IGF, allegedly) immediately before bed, which will carry over to my recovery days.

Injectables:
Testosterone Isocaproate: 36.5mg ED
Masteron Propionate: 25mg ED
Tren Acetate: 12.5mg ED

Orals:
Anavar: 25mg
Proviron: 25mg

Growth/Peptides:
Generic: 5iu Sub-Q (morning/pre-workout) - training days
Generic: 5iu IM (evening/pre-bed) - training days
TB-500: 0.5mg daily
BPC-157: 0.5mg daily

Fat Loss/Composition:
T2: 600mcg
T3: 25mcg
T4: 100mcg

Ancillaries:
Tadalafil: 10mg EOD

---------------------------------------------------------------------------------------------------

NUTRITION/SCHEDULE/TIMING
Training day macros are approximately: 3410 cal / 327g protein / 310g carbs / 88g fat
*this excludes the use of No Sugar Added Ketchup and Cocoa (100%)

Rest days are formatted similarly, but will see a slight decrease in carbohydrates.

I don't much deviate from my scheduled meals, but anyone who has followed me knows that I am a fiend for MOTHERFUCKING BISON BURGERS. My dad usually makes these over the weekend when I go visit my parents or watch the UFC fights. These will not be removed from my diet; however, they will be consumed responsibly and treated more as a meal replacement rather than additional cheat food.

---------------------------------------------------------------------------------------------------

TRAINING DAYS
- 7:30am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg
- [Test Iso: 36.5mg, Mast Prop: 25mg, 12.5mg]
- 8:00am: Generic 5iu Sub-Q


Pre-workout: Demon Drops (DMAA by Vicious Labs), Special Forces (Nootropic by Gainbusters)
Gym: 8:00am-9:15am
Intra-workout: 10g EAAs, Gatorade Zero

Meal 1 (9:45pm): Post-workout
50g Isolate, 60g Oatmeal, 150g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Swolly, Overtraining Solution, Creatine]

Meal 2 (11:00am): 10 minute walk
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 3 (2:00pm): 10 minute walk or Pump Circuit
8 x Whole Eggs, 8oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm): 10 minute walk or Pump Circuit
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
8oz Beef (96%), 8oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 28g Raw Almonds
[KSM-66 (Blight) 600mg, Mwendo]

- 10:30pm: Generic GH 5iu IM, TB-500 & BPC-157


---------------------------------------------------------------------------------------------------

REST DAYS
- 8:00am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Anavar 25mg
- [Test Iso: 36.5mg, Mast Prop: 25mg, 12.5mg]


Meal 1 (9:00pm):
8oz Beef (96%), 6oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Wrecking Crew, Nektar, Fish Oil, Vitamin D 5,000iu]

Meal 2 (11:30am): 10 minute walk
8oz Beef (96%), 6oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 3 (2:00pm): 10 minute walk or Pump Circuit
8 x Whole Eggs, 6oz Potato, 150g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew, Swolly, Overtraining Solution]

- 4:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Proviron 25mg


Meal 4 (5:00pm): 10 minute walk or Pump Circuit
8oz Beef (96%), 6oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt
[Wrecking Crew]

Meal 5 (7:30pm):
8oz Beef (96%), 6oz Potato, 50g Carrots, 150g Coleslaw, 3/4 tsp. Iodized Salt, 3oz Pure Orange Juice
[Wrecking Crew, Fish Oil, Vitamin D 5,000iu]

Meal 6 (10:00pm):
50g Isolate Shake, 28g Raw Almonds
[KSM-66 (Blight) 600mg, Mwendo]

- 10:30pm: TB-500 & BPC-157


---------------------------------------------------------------------------------------------------

TRAINING SESSIONS: (75 minutes; warm ups [WU] included)
Since I have never approached training in this manner, workouts listed are a tentative guideline and may see increases or decreases in volume depending on response.

Additionally, similar or variant exercises may be incorporated, or substituted, for other exercises. For example, Leg Curls may include unilateral, or Cable Fly may be swapped for Pec Dec.

Workout #1
1) Squats: 10 sets
2) Lying Leg Curl: 5 sets
3) Seated Leg Curl: 5 sets
4) Calves Exercise: 5 sets

Workout #2
1) Heavy Farmers Walk: 6 sets
2) Seated Cable Fly: 4 sets
3) Upward Cable Fly: 4 sets
4) Chest Press Machine: 4 sets
5) Reverse Pec Dec: 6 sets
6) Lateral Raises: 6 sets
7) Front Raises: 6 sets
8) Calves Exercise: 5 sets

Workout #3
1) Leg Press: 10 sets
2) Leg Extensions: 5 sets
3) Horizontal Leg Press: 5 sets
4) Calves Exercise: 5 sets

Workout #4
1) Rack Pulls: 5 sets
2) Lat Pulldowns: 3 sets
3) Low Rows: 3 sets
4) Lat Pullover: 3 sets
5) EZ Cable Curl: 3 sets
6) Seated Cable Curl: 3 sets
7) Unilateral Cable Curl: 3 sets
8) Calves Exercise: 5 sets
 
Last edited:

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