Potential Prep Log

Ok, so I have been toying with the idea of doing a show which 2 weeks ago I decided to drop calories for and see how it goes.


So as of tomorrow, I am 23 weeks out from the show. I also have 2 weddings to attend to and I am not going to be that cunt of a guy who doesn't eat the food provided, which is going to be tough cos the 1 is the week before the show. so here is a little breakdown as to what I plan on doing and what I have started doing as of today.

Stats
Age: 35
Height: 183cm
Current weight: 103.5
Goal weight: 91 (weight cut off for me)
Sex: Sure, if you are offering. #NOHOMO

So I decided cos I have such a short period of time I am going to start barebones with cardio. AS you all know, cardio sucks a bag of dicks however I have a 5ft 10 55kg hot girlfriend with fake tits that likes to wear crop tops so it is a good way to walk on the beach.

Cardio: 5km 3x a week. NO INCLINE.

I train first thing in the morning and I take a supplement (shameless plug to my sponsors) Intradoor, BCAAs and Pre work out 10min before the session. Currently, I am still doing my Upper Lower split 2x a week and then I do light activation work on a Saturday cos I like to get out of the house, but nothing hectic to count. Strength was through the roof.

Training: 4x a week. Upper Lower Split. (3 rest days)

So over the last couple of months, I tried something different with nutrition. PROTEIN LOW. CARBS HIGH. FAT LOW. I worked up to 3200-3500 calories give or take with protein being at 190g total (all protein sources added together) fats were close to 50-60g.

So I have cut back to 2700 calories to start. Protein 200g. Fat 50g. Carbs balance of the calories 360 odd. I am not going to break down my daily diet so don't ask.

Nutrition: 2700 : 200g P/ 360g C / 50g F

so I have done 1 small cycle last year during the lockdown, but now I have decided to do this gear for this prep. I was on 140mg test cyp weekly as a trt.


I have upped my test cyp 250mg and I have added in NPP at 200mg for 5 weeks and then I am going to up that after 5 weeks to 375mg cyp and 300mg NPP. come 12 weeks out I will see where I need to change compounds and what not based on condition.

Fat burners I am going to run 10mg GW50516 the whole way through to keep cholesterol in check then I am going to use albuterol for 3 weeks on 2 weeks off. Albuterol is my burner of choice. week 1 4mg 2x daily, then week 2 8mg 2x daily. week 3 12mg 2x daily. I will most likely add yohimbine into that mix eventually.

I am hypothyroid so I use t4 and t3 daily. I am on 150mcg of t4 and 20mcg t3 daily. moving forward I will assess if I need to drop the t4 and increase the t3.

Gear: 250mg cyp and 200mg NPP.

day to day supplement includes a blood pressure med zomavek 180mg. I also take 10mg of Cialis daily for blood pressure. Then 3000mg omega 3. 20mg CBD daily and 5mg creatine daily and 500mg of Glucophage XR daily.


Day 1 training session.

EZ Bar curls: rest-pause set 40kgs 15-7-3 reps (total 25 reps)
DB Curl: Rest Pause set 17kg 12-6-3 (total 21 reps)
Reverse Hack Squats: 170kgs SS 8 reps. 140kgs for 17 reps (wanted 20 but I was dead)
Hamstring curls: Rest-Pause set. Full-stack 12-4-2 reps (total 18 total reps)
Leg Ext: plate loaded 45kgs x 20 reps, 45kgs x 12 reps
Standing Calves: rest-pause set 18 Plates 12-10-8 reps, then 14 plates for 15 reps.
Walking lunges: straight-set 30kgs x 8 reps per leg. Straight set 30kgs for 6 reps per leg (this is where I wanted to puke.)


will try and do more logs for training. But this is just the start as i have only just started the gear now.

Where is the show, up here?

Super excited for you, keep us posted.

Following, good luck.

I will check if there is one up there, but for now, it's local and hopefully, SA champs won't be in the ass-end of nowhere.

SO I NEED TO ADD THAT THE WHOLE POINT OF THIS LOG IS TO SHOW PEOPLE YOU DONT NEED OVER A GRAM OF GEAR ALL THE TIME TO GROW MUSCLE ETC.

I am doing low dose for my own prep and will play open cards with you all.

Empire wrote: I will check if there is one up there, but for now, it's local and hopefully, SA champs won't be in the ass-end of nowhere.

Hopefully there will be a show close to the time up here if you in condition anyway.

So day 2 training went as follows :

incline dumbell press rest pause set 50kgs 12-5-3 reps (total 20 reps.)
smith machine shoulder press rest pause set 105kgs 8-3-1 reps(total 12 reps)
side raises straight set 27kgs for 15 reps
dips rest pause set BW 12-6-3 reps (total 21 reps)
reverse grip pull down rest pause set 100kgs for 10-6-3 reps(total 19 reps)
one arm dumbell row 2 straight sets. 68kgs x 14 reps. 68kg x 10 reps.
smith machine shrugs 1 straight set 140kgs x15 reps.

Cardio day today too.

200g protein 335g carbs 43g fat

That's some seriously heavy one arm rows and the side laterals, I'd damage myself if I tried that weight now.

My forte ????

Today's leg session
Spider Barbell curl rest pause set 25kg 13-7-3(23 total reps)
Spider Hammer bar curl rest pause set 25kg 12-6-3(22 total reps)
Pendulum Squat 3 straight sets 60kg for 10 reps, 60kgs for 10 reps, 40kgs for 20 reps
Hamstring leg press 2 straight sets. 4 plates a side for 10 reps. 2.5 plates aside for 20 reps
Toe Press 2 rest pause sets 4 plates 12-6-3(21 reps) 4 olRes 10-5-2(17 reps)
adductor 2 straight sets 15 blocks for 10 reps. 12 blocks for 15 reps.
abductor 2 straight sets 15 blocks for 10 reps. 12 blocks for 15 reps.


Today's leg session was a new rotation for me. I usually do lower 1 and 2 and upper 1 and 2 but have added in a lower 3 and an upper 3 just to give me more stimulation this prep.

So I do
Monday lower 1
Tuesday upper 1
Wednesday off
Thursday lower 2
Friday upper 2
Sat and Sunday off.
Monday lower 3
Tuesday lower 3
Wednesday off
Thursday lower 1
Friday upper 1
Saturday and Sunday off.
Monday lower 2
Tuesday upper 2
Wednesday off
Thursday lower 3
Friday upper 3

Monday lower 1
Tuesday upper 1
Wednesday off
Thursday lower 2
Friday upper 2
Sat and Sunday off.
Monday lower 3
Tuesday lower 3
Wednesday off
Thursday lower 1 (deload)
Friday upper 1(deload)
Saturday and Sunday off.
Monday lower 2(deload)
Tuesday upper 2(deload)
Wednesday off
Thursday lower 3(deload)
Friday upper 3(deload)
Then start back.

This is a 6 week block like this 4.5 weeks hard smash , 1.5 weeks cruise.

My deload is going to be 80% off weight used for 80% of reps done in previous session. So for example I do 50kg dumbbell chest press for 10 reps my deload will he 40kg dumbells for 8 reps. Probably 2 sets like this.

Also changed my cardio from 5km 3x a week to 3km 5x a week just to split it up.

Today's session
Decline Smith Press rest pause set 115kg for 10-5-3 (18 reps total)
Shoulder press machine rest pause set full stack for 10 - 5 -2 (17 reps total)
Side raise machine straight set 7.5 plates for 15 reps
Skull Crushers rest pause 35kgs for 10 - 5 - 2 reps (17 reps total)
Close grip lat pulldown rest pause set 10 plates 10 - 5 - 2 reps (17 total reps)
Bent over row machine 2 straight sets 60kgs per side for 8 reps. 50kgs either side for 10 reps.
Dumbell Pull over straight set 22kg for 15 reps.

Cardio again today, started timing the walk that I do, 32mins for 3km which I want to try put under 30mins. Did my 2nd pin of Npp and Cyp yesterday so that's number 2 done..i am using UPA products for this prep for anyone who wants to know. Only time will use anything else is if they don't make it or are out of stock.

The last 2 sessions have been "feeler sessions" as they are new routines that I have added in so I how have a baseline for this session in order for me to progress on.

Calories today where 2570. 208g P 361g C and 33g F decided to have pancakes today for my last meal of the day.

100g self raising flour (my girlfriends favourite flower.)
2g bicarb
100ml milk + 5ml vinegar
1 large egg

Mix altogether and fry on medium heat with spray and cook

Drizzle with 30g caramel syrup and 30g caramel treat.

633 calories 25g Protein 120g carbs and 8.5g fat. Slightly more than the 20% of calories from "junk" bit fuck it I wanted pancakes.

Empire wrote:
633 calories 25g Protein 120g carbs and 8.5g fat. Slightly more than the 20% of calories from "junk" bit fuck it I wanted pancakes.

Off day from training and looks like shite weather for an outside walk but will get it done today sometime.

Slept in today for an hour due to it being an off day bit weight was down to 102.55 after my skipload on Sunday, my weight on Sunday morning was 102.7. I don't usually check my weight on a Monday and Tuesday as it goes up from my skipload, I kept it small as I am at the start of my prep. So it's taken me 2 days to drop the water and be under my Sunday baseline.

Sunday was sweet corn fritters and scrambled eggs with cream cheese.

2 ham toasted sandwiches with cottage cheese and carmalised onions.

2 large pick and pay muffins.

4 pork bangers and about 3 potatoes mashed

Ice cream and a slab of chocolate to finish off.

Slightly higher in fat than I usually go but will clean it up more moving forward to have much lower fat. When I get to certain level of carbs for my loads, I will add insulin to those load meals too just for some added growth on skipload days.

So today was lower sequence

Preacher curls 2 rest pause sets 14 plates 8-6-2 (total 16 reps, previous was 12 reps.) 11 plates 14-7-3(total 24 reps,previous was 21)
Hammer curls 1 rest pause set 24kgs 15-9-6 (total 30 reps. Previous was 23kgs for 31 reps)
seated calves 1 rest pause set 90kgs 12-6-3 reps(total 2q reps)
RDL 1 rest pause set 190kgs for 10-4-2 reps (16 total reps, previous was 180 for 15 reps but a straight set )
Leg Press 2 straight sets 9.5 plates a side for 12(previous was 10.) And then 7 plated aside for 24 reps (previous was 30 reps.)
leg extensions 1 muscle round 45kgs for 5 sets of 4 with 5 seconds breath between each 5 4 reps then down to 32.5 for 3 reps to failure.

Cardio was done, 3km in 30 mins 16 seconds.

Bit bummed about my 2nd set of leg press but I was toast by then after the rdls. This is going to be interesting to say the least as today was my 3rd jab of 125mg cyp and 100mg npp.

Enjoying these updates.

@Empire, if I understand right today's session you did a total of 8 working sets. Do you do any warmup sets / warmup routine? Is this the sort of volume you usually work with? How much time do you spend in the gym?

MikeM wrote: Enjoying these updates.

@Empire, if I understand right today's session you did a total of 8 working sets. Do you do any warmup sets / warmup routine? Is this the sort of volume you usually work with? How much time do you spend in the gym?

Usually do 2 to 3 warm up sets per muscle group really. So preachers I do 3 warm ups, then straight into working hammers.

2 warm up for calves, 3 warm ups for RDL 2 warm ups for Leg press.leg ext straight into working sets.

remember a rest pause set is taking everything to failure 3x in a set with 15 breaths in-between each set. Bar a few exercises to save injury. Like RDL I do 1 shy of failure apart from the last set.

So it is incredibly incredibly intense.

I train with a partner and usually an hour and half, depending on how many people want to talk. Also he is a natural guy so his recovery takes longer.

Empire wrote: Taking everything to failure 3x in a set with 15 breaths in-between each set.

This seems like a really time-efficient approach. One of my mates was giving me shit because I sometimes work with the same weight and decrease reps as I fatigue, working to failure instead of focusing on a specific number. Glad to see it's an effective approach!

Is 60% of working sets reasonable for warmup? I've been very sloppy with warmup lately; I train during lunch hour so time is really tight, but I'm liking the idea rest-pause sets. It might allow me more time to get better warmup sets in!

50% of your working weight and 60% then 70% of working weight usually is a good approach.

Also if you look at the way I do upper body, 3 warm ups for chest, 1 warm up for shoulders as shoulders are warm from chest and then triceps no warm ups as they are warm from chest and shoulders. Back I do 2 to 3 warm ups for the vertical pull and then 2 feeler sets for the horizontal pull.

Very efficient way of warming up if you ask me.

So today kicked my ass.. I battled to sleep last night which I have a feeling contributed to some shit numbers, but it's one of those things.

Incline smith chest press rest pause set 130kgs for 7-2-1.5 ( total 10.5 reps,last time I did 6 reps and then 3. So still did 1.5.more reps)
dumbell shoulder press 1 rest pause set, 1 straight set. 45kgs for 6-2 ( last session I only did 1 straight set of 6 reps. So did 2 more.) Then 1 straight set of 36kgs for 9 reps.
side raises rest pause set 27kgs 14,7,3 reps (total 24 last time I got a total of 21 reps)
spade grip lat pull down rest pause 110kgs 10-4-2 ( total 16 reps, last time I did 90kgs for 10-6-3)
low row 2 straight sets 130kgs for 10 reps(last time I got 100kgs for 12 reps(last time I got 10 reps)
close grip bench press machine rest pause 100kg 12,6,4 reps (total 24 reps last time I did 19 reps)

So other than my incline press not being so great and feeling like I was dragging my ass around today I hit some good numbers, was hoping for a few more reps but I can't complain really.

Weight is a bit if a shit show, around 102.7 but I can contribute that to SHOCKING sleep lately. Humidity in Durban is horrible to say it lightly so yea it's been kak.

Hopefully I will get some decent sleep this weekend sometime.


Please feel free to ask questions guys, I want this to be an interactive 22 weeks, otherwise it's gonna feel a bit flat and boring.

Was down to 101.7kgs this morning. skipload has been 2 packs of toppers biscuits, brunch with a friend of eggs and sausage and toast. 500g of yoghurt. Having chilli con Carne for dinner with corn bread and milk tart.

Will need to possibly have more sweet stuff just because I can.

Empire wrote:
EZ Bar curls: rest-pause set 40kgs 15-7-3 reps (total 25 reps)
DB Curl: Rest Pause set 17kg 12-6-3 (total 21 reps)
Reverse Hack Squats: 170kgs SS 8 reps. 140kgs for 17 reps (wanted 20 but I was dead)
Hamstring curls: Rest-Pause set. Full-stack 12-4-2 reps (total 18 total reps)
Leg Ext: plate loaded 45kgs x 20 reps, 45kgs x 12 reps
Standing Calves: rest-pause set 18 Plates 12-10-8 reps, then 14 plates for 15 reps.
Walking lunges: straight-set 30kgs x 8 reps per leg. Straight set 30kgs for 6 reps per leg (this is where I wanted to puke.)

EZ Bar curls: rest-pause set 40kgs 17-8-4reps (total 29 reps)
DB Curl: Rest Pause set 17kg 17-9-4 (total 31 reps)
Reverse Hack Squats: 180kgs SS 8 reps. 180kgs for 8 reps (Felt good after my carb load so I smashed it hard today)
Hamstring curls: Rest-Pause set. Full-stack 12-6-3 reps (total 21 total reps)
Leg Ext: plate loaded 45kgs x 24 reps, 45kgs x 12 reps
Standing Calves: rest-pause set 18 Plates 12-10-8 reps, then 18 plates for 10-5-2reps
Walking lunges: straight-set 30kgs x 10 reps per leg. Straight set 30kgs for 8reps per leg (this is where I wanted to puke.)
adductor rest pause set 15 reps for 15-8-4 reps.

All in all today was a good day, calves could have been better, but we have a few days where things don't work. I lifted in my squat shoes today so standing calves was a little slippery and maybe that's why I didn't progress on the first set or it could be I didn't dig hard enough.

But hey let's see where the week goes.

Hows the hunger been?

at this stage, only starts kicking in around Thursday Friday. Because of the skip loads it keeps me going got 2 to 3 days usually and then hunger pops up.

Empire wrote: So day 2 training went as follows :

incline dumbell press rest pause set 50kgs 12-5-3 reps (total 20 reps.)
smith machine shoulder press rest pause set 105kgs 8-3-1 reps(total 12 reps)
side raises straight set 27kgs for 15 reps
dips rest pause set BW 12-6-3 reps (total 21 reps)
reverse grip pull down rest pause set 100kgs for 10-6-3 reps(total 19 reps)
one arm dumbell row 2 straight sets. 68kgs x 14 reps. 68kg x 10 reps.
smith machine shrugs 1 straight set 140kgs x15 reps.

Cardio day today too.

200g protein 335g carbs 43g fat

incline dumbell press rest pause set 52kgs 8-3-1 reps (total 12 reps.) went heavier here.
smith machine shoulder press rest pause set 105kgs 9.5-3.5-1.5 reps(total 14.5 reps)went for more reps but fuck me, got through a couple half reps and hit failure. training partner spotted the balance
side raises rest pause set 27kgs for 20 - 10 5 reps (total 35 reps) this nearly killed me!
dips rest pause set BW 18-12-6 reps (total 36 reps)pretty much need to add weight to my dips now, reps are insanely high
reverse grip pull down rest pause set 100kgs for 12-5-4 reps(total 21 reps)2 extra reps here
one arm dumbell row 2 straight sets. 68kgs x 15 reps. 68kg x 10 reps. the first set was insane, as soon as i did the first side i did the second side instantly which took me forever to recover from, so 1 extra rep but the rest between both sets made it more intense
smith machine shrugs 2 straight set 150kgs x15 reps. set 150 for 13 reps

all in all, I am ok with today's session, it was hard, heavy, and horrible. made me feel as if I was gonna puke, doing 1 extra or 2 extra reps here and there means I am still growing muscle or at least maintaining muscle at his far out. Did cardio today too which was ok, nothing spectacular.

21 weeks out as of Friday. I will do pictures from 16 weeks out for everyone to see. I also started with a product today called LipoLax+ which is a spot injectable phosphatidylcholine injection to spot reduce fatty areas. I did a 10ml session which was injected at 0.2ml per injection spaced 2.5cm apart which resulted in 50 little injections into my stubborn love handles. I will be following up with a second treatment in 2-3 weeks.

I am looking for that edge from my last showing especially in my love handles, it has also been shown to increase collagen in that area so may aid in tightening those bad boys up too.