Delighted to announce I will be running a log for Gold Standard Australia a lab I’ve always admired. Very keen to get started and do him and all the other boys on the team proud. Will outline the plan and goals going forward. Ideally solidifying mid 90 kilos while keeping composition relatively lean. Not afraid to put on weight but don’t want to just get fat either
Cycle:
Sus: 600mg weekly
Mast E: 400mg weekly
Npp: 200mg weekly
Gh: 4iu daily
Insulin: novo rapid 10iu pre workout training days
Macros/Cals and goals:
Training Day:
Cal:4.2k
P:270
F:50
C:650
Non Training Day:
Cal: 3.9k
P:270
F: 60
C: 550
Generally like a higher carb setup feel I perform better and feel better overall. Drop of carbs on non training days as the energy demands aren’t quite the same. Protein kept at a standard amount to prioritise repair and function.
Split:
Push:
Low Inc Smith: 1x8-10, 1x12-15
Chest Dip: 1x6-8, 1x10-12
Super Incline: 1x8-10, 1x15-18 Rp
Db Y-Raise- 1x8-10, 1x15-18 Rp
Cyb OHP- 1x8-10, 1x12-15
Rope Push: 1x8-10, 2x15-18 Ds
Pannatta Extension: 2x12-15, 1x15-20 Ds
Pull:
Sa Pulldown: 1x8-10, 1x15-18 Rp
Primal Row: 1x8-10, 1x12-15 Rp
Prime Sa Lat Row: 1x8-10, 1x12-15
Rear delt row: 1x8-10, 1x15-18
Rope Pullover: 1x8-10, 1x12-15 Ds
Sa Preacher: 1x8-10, 2x12-15 Ds
Behind back cable: 1x12-15, 2x15-20 Ds
Legs 1:
Laying ham: 1x8-10, 1x15-18 Rp
1/2 kneeling Ham: 2x12-15, 1x15-20 Ds
Extension: 1x8-10, 1x15-18 Rp
Hack: 1x8-10, 1x12-15
Cybex Squat: 1x12-15, 1x15-20
Adductor: 1x8-10, 1x15-18 Rp
SL Toe Press: 2x12-15, 1x15-20
Upper:
High Inc smith: 1x8-10, 1x15-18
Chest Dip: 1x6-8, 1x8-10
DB Y-Raise: 1x8-10, 1x15-18 Rp
Neutral Cable Row: 1x8-10, 1x15-18
Prime Extreme: 1x8-10, 1x15-18 Rp
Lat Raise Mac: 1x12-15, 1x15-20 Ds
High Hammer Curl: 1x8-10, 1x15-18 Ds
Rope Ext: 1x8-10, 1x15-18 Ds
Lower:
Glute Bridge: 1x8-10, 1x15-18 Rp
1/2 Kneeling Ham: 1x8-10, 1x15-18 Rp
BB RDL: 1x8-10, 1x12-15
SL Hip Press: 1x12-15, 1x15-20
Extension: 1x12-15, 1x15-20
Adductor: 1x8-10, 1x12-15
Standing Calf: 2x12-15, 1x15-20 Ds
These are all movements I have selected personally. I enjoy them and they work well with my body. Generally go for 2-3 sets to all out mechanical failure. There are a few intensifiers such as a rest pause and a drop set but these will be dependent on recovery within the session.
Wrap up:
Looking forward to bringing you along the journey and showing what I can do! Will post some fasted physique shots tomorrow in the morning. This will be a weekly theme of my log
Cycle:
Sus: 600mg weekly
Mast E: 400mg weekly
Npp: 200mg weekly
Gh: 4iu daily
Insulin: novo rapid 10iu pre workout training days
Macros/Cals and goals:
Training Day:
Cal:4.2k
P:270
F:50
C:650
Non Training Day:
Cal: 3.9k
P:270
F: 60
C: 550
Generally like a higher carb setup feel I perform better and feel better overall. Drop of carbs on non training days as the energy demands aren’t quite the same. Protein kept at a standard amount to prioritise repair and function.
Split:
Push:
Low Inc Smith: 1x8-10, 1x12-15
Chest Dip: 1x6-8, 1x10-12
Super Incline: 1x8-10, 1x15-18 Rp
Db Y-Raise- 1x8-10, 1x15-18 Rp
Cyb OHP- 1x8-10, 1x12-15
Rope Push: 1x8-10, 2x15-18 Ds
Pannatta Extension: 2x12-15, 1x15-20 Ds
Pull:
Sa Pulldown: 1x8-10, 1x15-18 Rp
Primal Row: 1x8-10, 1x12-15 Rp
Prime Sa Lat Row: 1x8-10, 1x12-15
Rear delt row: 1x8-10, 1x15-18
Rope Pullover: 1x8-10, 1x12-15 Ds
Sa Preacher: 1x8-10, 2x12-15 Ds
Behind back cable: 1x12-15, 2x15-20 Ds
Legs 1:
Laying ham: 1x8-10, 1x15-18 Rp
1/2 kneeling Ham: 2x12-15, 1x15-20 Ds
Extension: 1x8-10, 1x15-18 Rp
Hack: 1x8-10, 1x12-15
Cybex Squat: 1x12-15, 1x15-20
Adductor: 1x8-10, 1x15-18 Rp
SL Toe Press: 2x12-15, 1x15-20
Upper:
High Inc smith: 1x8-10, 1x15-18
Chest Dip: 1x6-8, 1x8-10
DB Y-Raise: 1x8-10, 1x15-18 Rp
Neutral Cable Row: 1x8-10, 1x15-18
Prime Extreme: 1x8-10, 1x15-18 Rp
Lat Raise Mac: 1x12-15, 1x15-20 Ds
High Hammer Curl: 1x8-10, 1x15-18 Ds
Rope Ext: 1x8-10, 1x15-18 Ds
Lower:
Glute Bridge: 1x8-10, 1x15-18 Rp
1/2 Kneeling Ham: 1x8-10, 1x15-18 Rp
BB RDL: 1x8-10, 1x12-15
SL Hip Press: 1x12-15, 1x15-20
Extension: 1x12-15, 1x15-20
Adductor: 1x8-10, 1x12-15
Standing Calf: 2x12-15, 1x15-20 Ds
These are all movements I have selected personally. I enjoy them and they work well with my body. Generally go for 2-3 sets to all out mechanical failure. There are a few intensifiers such as a rest pause and a drop set but these will be dependent on recovery within the session.
Wrap up:
Looking forward to bringing you along the journey and showing what I can do! Will post some fasted physique shots tomorrow in the morning. This will be a weekly theme of my log
