Approved Log OffSeason Cruise Cycle Log

[2Thick]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

Who is the man? You are the man. This is an excellent workout. I like the different exercises. Deficit push-ups, not something you see every day. @BigRed

 

[Ulter]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

Good job on the different training that you're doing. The push-ups and deadlifts are fantastic. @BigRed and mixing in some leg press and leg extensions as well is really nice.

 

[Mobster]

Try at least 2 more exercises from that list to failure

 

[BigRed]

Try at least 2 more exercises from that list to failure

Pretty much every exercise I’m taking to or very close to failure. Just some higher rep movements like banded hip rotation or movements with a bit of variability between sets like pull ups it’s easily to say failure or 1rir than assigning a rep range

 

[BigRed]

I’m

Good job on the different training that you're doing. The push-ups and deadlifts are fantastic. @BigRed and mixing in some leg press and leg extensions as well is really nice.

thanks bro

 

[BigRed]

Saturday Update

Sponsored by Core Pharma

Super productive and driven day today.

I’m trying to install some better discipline and remove a few bad habits, so I gave myself a bit of a “dopamine fast”. I removed all social media and entertainment apps from my phone last night and limited myself to podcasts for work/gym listening. I listened to 2 David Goggins podcasts, which were definitely good inspiration.

I managed to squeeze my gym session in during my lunch break, so I hit the weights midday and then did a mobility/rehab session after work.

Pretty happy with food intake today, could have snuck a little more in during the day though.

Sleep has been good lately, but I need to get to bed just a little earlier and practise a solid pre sleep ritual to optimise rest and recovery.

Stack has run a bit dry at the moment. I’ll be placing an order for some additional supps this week, but current lineup is:

• Test E 175 mg/week
• BPC-157 / TB-500 / GHK-Cu blend
• MT2
• Cialis
• Fish oil
• Vitamin D
• Magnesium Glycinate
• Creatine
• WPI
• Dextrose
• Electrolytes

Training Today

Upper (pull focus)

Wide grip pull-ups
6 × 1 RIR

Wide grip bent-over BB rows
2 × 6-10 @ 80 kg – 10, 9
1 × 20 rest-pause @ 70 kg

Rear delt fly machine
2 × 6-10 @ 70 kg

Row machine (mid-trap focus)
2 × 6-10 @ 130 kg – 10, 8
1 × 20 rest-pause @ 110 kg

Low cable dual bicep curl
2 × 6-10 @ 25 kg – 10, 9

Rehab Session

• Roll quads
• Transverse abdominal activations
• Single-leg glute bridge isometric
• Couch stretch (upright position)
• Couch stretch (forward leaning)
• Single-leg glute bridge reps
• Side-lying hip abductions
• Side-lying hip external rotations
• Sit-ups (rectus abdominis)
• Thoracic mobility extensions
• Jefferson curls
• Back extension isometric holds

Cheers team

 

[CEO]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

@BigRed Bros, there's a reason that you named BigRed. You are a big dude and you are a strong dude. There's some good training right here. Keep it up.

 

[ROIDDERS]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

Tremendous job on this. I like the banded leg press and banded back hyper extensions, looking really solid, and the leg extensions are good as well. @BigRed

 

[BigRed]

Tremendous job on this. I like the banded leg press and banded back hyper extensions, looking really solid, and the leg extensions are good as well. @BigRed

@BigRed Bros, there's a reason that you named BigRed. You are a big dude and you are a strong dude. There's some good training right here. Keep it up.

Cheers legends

 

[BigRed]

Sunday Update

Sponsored by @Core Pharma @Core Pharma Rep

Bit low on energy today, day 14 of swing so I’m probably just ready to get home. Session wasn’t as strong as it could’ve been, but we still showed up, trained with intent, and the bench moved nicely. Progress is progress.

Food was good overall. Appetite was low around lunch, but I made up for it at dinner with a huge feed.

Starting a 36–48 hour fast tonight. Never done a proper fast before, so this is mostly for a bit of a challenge and potentially health benifits. Timing should line up well with training I’ll get up first thing tomorrow morning and hit the gym while I’ve still got some glycogen stores left. Then no more gym until after the fast ends.

Tempo bench
3 x 2 @ 120kg

DB incline press
2 x 4-8 @ 40kg
1 x 15 @ 32.5

Lying Incline lateral raise
3 x 4-8 @ 15kg

Incline Cable rope pullovers
3 x 4-8 @ 79kg

Seated alternating front hammer raise
2 x 20-30 @ 12.5kg

Incline cable skull crushers
2 x 4-8 @ 86kg

Sa cable tricep extensions
2 x 4-8 @ 32kg

 

[ROIDDERS]

Cheers legends

Keep it up champ!

 

[Ulter]

I’m

thanks bro

keep up the good work, keep the grind.

 

[RoySimpson]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

@BigRed Solid work! How much are you dosing the "glow pack" per day?

 

[BigRed]

Works out to be 400mcg of bpc and tb500 and 2mg of Ghkcu

@BigRed Solid work! How much are you dosing the "glow pack" per day?

 

[GHgut4life]

Sunday Update

Sponsored by @Core Pharma @Core Pharma Rep

Bit low on energy today, day 14 of swing so I’m probably just ready to get home. Session wasn’t as strong as it could’ve been, but we still showed up, trained with intent, and the bench moved nicely. Progress is progress.

Food was good overall. Appetite was low around lunch, but I made up for it at dinner with a huge feed.

Starting a 36–48 hour fast tonight. Never done a proper fast before, so this is mostly for a bit of a challenge and potentially health benifits. Timing should line up well with training I’ll get up first thing tomorrow morning and hit the gym while I’ve still got some glycogen stores left. Then no more gym until after the fast ends.

Tempo bench
3 x 2 @ 120kg

DB incline press
2 x 4-8 @ 40kg
1 x 15 @ 32.5

Lying Incline lateral raise
3 x 4-8 @ 15kg

Incline Cable rope pullovers
3 x 4-8 @ 79kg

Seated alternating front hammer raise
2 x 20-30 @ 12.5kg

Incline cable skull crushers
2 x 4-8 @ 86kg

Sa cable tricep extensions
2 x 4-8 @ 32kg

main man here

 

[BigRed]

main man here

All you bro

 

[GHgut4life]

Sunday Update

Sponsored by @Core Pharma @Core Pharma Rep

Bit low on energy today, day 14 of swing so I’m probably just ready to get home. Session wasn’t as strong as it could’ve been, but we still showed up, trained with intent, and the bench moved nicely. Progress is progress.

Food was good overall. Appetite was low around lunch, but I made up for it at dinner with a huge feed.

Starting a 36–48 hour fast tonight. Never done a proper fast before, so this is mostly for a bit of a challenge and potentially health benifits. Timing should line up well with training I’ll get up first thing tomorrow morning and hit the gym while I’ve still got some glycogen stores left. Then no more gym until after the fast ends.

Tempo bench
3 x 2 @ 120kg

DB incline press
2 x 4-8 @ 40kg
1 x 15 @ 32.5

Lying Incline lateral raise
3 x 4-8 @ 15kg

Incline Cable rope pullovers
3 x 4-8 @ 79kg

Seated alternating front hammer raise
2 x 20-30 @ 12.5kg

Incline cable skull crushers
2 x 4-8 @ 86kg

Sa cable tricep extensions
2 x 4-8 @ 32kg

All you bro

i cant do 120kgs bench lol
you're rock solid brother
I listened to you on the EVO podcast LEGIT AF!

 

[BigRed]

i cant do 120kgs bench lol
you're rock solid brother
I listened to you on the EVO podcast LEGIT AF!

Appreciate it legend!

 

[GHgut4life]

Appreciate it legend!

legendary !!!!

 

[ballin2504]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

@BigRed man the GLOW is working well! Awesome training.