AHRT PROJECT UPDATE
I lied. Commencing protocol update. lol
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PED PROTOCOL
T3/T4 dose doubled to 25mcg/100mcg, which is more on par with clinical replacement doses; T2 held as is.
Superdrol added at 10mg (pre-bed) daily to increase IGH during sleep/REM period. This will help with muscle recovery as training frequency is heightened. Although a conservative dose, the addition of SD pulls me a bit further away from replacement/medicinal doses, but I feel it will be of great benefit in combination with the increased T3/T4 and decreased carbohydrates.
Use of SNB still to be determined.
Injectables:
Testosterone Isocaproate: 36.5mg ED
Masteron Propionate: 25mg ED
Tren Acetate: 12.5mg ED
Orals:
Turinabol: 25mg (morning)
Proviron: 25mg (evening)
Superdrol: 10mg (pre-bed)
Growth/Peptides:
Generic: 5iu Sub-Q (pre-workout) - only on training days
Generic: 5iu IM (pre-bed) - only training days that are followed by a rest day
TB-500: 0.5mg daily
BPC-157: 0.5mg daily
Fat Loss/Composition:
T2: 600mcg
T3: 25mcg
T4: 100mcg
Ancillaries:
Tadalafil: 10mg (daily)
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NUTRITION/SCHEDULE/TIMING
Nutrition plan is not changed significantly. Mild reduction in carbs on training days to coincide with slightly reduced volume per workout. Total weekly volume, however, will be increased. In turn, this will increase my caloric deficit by a small margin while still giving my body sufficient food on training days.
Bison burgers will, of course, remain a flexible component of the diet.
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TRAINING DAYS
Times are approximate for example purposes.
Meal 1 (9:45pm): Post-workout
50g Isolate, 50g Oatmeal, 100g Blueberries, 10g Cacao (100%), 1/2 tsp. Pink Salt
[Wrecking Crew, Swolly, Overtraining Solution, Creatine]
Meal 2 (11:00am): 10 minute walk or Pump Circuit
8oz Beef (96%), 7oz Potato, 40g Carrots, 225g Coleslaw, 1 tsp. Iodized Salt
[Nektar, Fish Oil, Vitamin D 5,000iu]
Meal 3 (2:00pm): 10 minute walk or Pump Circuit
7 x Whole Eggs, 4oz Potato, 100g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew]
Meal 4 (5:00pm): 10 minute walk or Pump Circuit
8oz Beef (96%), 7oz Potato, 40g Carrots, 225g Coleslaw, 1 tsp. Iodized Salt
[Wrecking Crew]
Meal 5 (7:30pm):
8oz Beef (96%), 7oz Potato, 40g Carrots, 225g Coleslaw, 1 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]
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RECOVERY DAYS
Meal 1 (9:00pm): 10 minute walk or Pump Circuit
8oz Beef (96%), 4oz Potato, 40g Carrots, 225g Coleslaw, 1 tsp. Iodized Salt, 3oz Pure Orange Juice
[Wrecking Crew, Nektar, Fish Oil, Vitamin D 5,000iu]
Meal 2 (11:30am):
8oz Beef (96%), 4oz Potato, 40g Carrots, 225g Coleslaw, 1 tsp. Iodized Salt
[Wrecking Crew]
Meal 3 (2:00pm): 10 minute walk or Pump Circuit
7 x Whole Eggs, 4oz Potato, 100g Blueberries, 10g Cacao (100%), 1 tsp. Pink Salt
[Wrecking Crew, Swolly, Overtraining Solution]
Meal 4 (5:00pm):
8oz Beef (96%), 4oz Potato, 40g Carrots, 225g Coleslaw, 1 tsp. Iodized Salt
[Wrecking Crew]
Meal 5 (7:30pm): 10 minute walk or Pump Circuit
8oz Beef (96%), 4oz Potato, 40g Carrots, 225g Coleslaw, 1 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]
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TRAINING SESSIONS:
Volume on training days will be slightly decreased while weekly volume frequency is increased. This will be monitored and altered as needed depending on response to all changed factors.
Training rotation altered to allow longer recovery periods between Squats, Leg Press, and Rack Pulls.
Workouts are tentative and will be updated as I test whether or not I am able to do certain exercises.
Workout #1: Chest/Triceps/Light Farmers
1) Chest Press Machine: 6 sets
2) Seated Cable Fly: 3 sets
3) Upward Cable Fly: 3 sets
4) Pec Dec: 3 sets
5) Incline Press Machine: 3 sets (tbd)
--- TESTING ---
6) Cable Kickbacks: 3 sets
7) Cable Extension: 3 sets
8) Rope Extension: 3 sets
9) Cable Pressdown: 3 sets
10) Farmers Walk (45 lb plates): 3 sets of 3 laps
Workout #2: Squats/Hamstrings
1) Squats: 8 sets (4 sets at 4-6 reps; 4 sets at 8-12 reps)
2) Lying Leg Curl: 6 sets (3 normal and 3 unilateral)
3) Seated Leg Curl: 6 sets (3 normal and 3 unilateral)
4) Calves: 5 sets
- - - Recovery Day - - -
Workout #3: Shoulders/Heavy Farmers
1) Lateral Raises: 3 sets
2) Unilateral Raises: 3 sets (free or cable)
3) Reverse Pec Dec: 6 sets
4) Front Raises: 3 sets
5) Upright Rows: 3 sets
6) Shoulder Press Machine: 3-6 sets (tbd)
7) Farmers Walk (315 Trap Bar): 3 sets of 1 lap
Workout #4: Leg Press/Quadriceps
1) Leg Press: 16 sets (4 sets for 4 different weights)
2) Leg Extensions: 5 sets
3) Horizontal Leg Press: 4 sets of 25 reps
4) Inner Thigh: 5 sets
- - - Recovery Day - - -
Workout #5: Rack Pulls/Back/Biceps
1) Rack Pulls: 6 sets (2 sets for 3 different weights)
2) Barbell Rows: 3 sets
3) Lat Pulldowns: 3 sets
4) Low Rows: 3 sets
5) Lat Pullover: 3 sets
6) EZ Cable Curl: 3 sets
7) Unilateral DB Curl: 3 sets
8) Seated Cable Curl: 3 sets
9) Unilateral Cable Curl: 3 sets
- - - Recovery Day - - -