My mens physique log

[Darts55]

Log



My men’s physique cycle



Hey all I am wanting to compete in men’s physique by end of year.



Current stats:

Height: 193cm

Weight: 82kg

Age: 29

Estimated body fat: 11-13%





I am currently not doing any cycles just using natural supplements.

Daily: 5mg creatine

1 scoop weigh protein golds

Zinc

BCAA

Vitamin D/B12

Fish oil

Magnesium

Ashwa



Macro goals:

Calories: 3200

Protein: 200

Carbs: 400

Fats: 85



Training split:

Chest/Back, Arms/Abs, Legs, Upper/Abs

Chest/Back
Incline dumbell press: PB 76kg x 8
Flat dumbbell press PB 80kg x 6
Chest dips weighted: PB 15kg x 10
Pull ups weighted: PB 10kg x 7
Lat pulldown: PB 93kg x 6
Rows: PB 100kg x 5

Arms/Abs
Cable crunch 77kg x 8
Bicep curl 22KG x 6
Tricep overhead 32kg x 12
Lateral raises 16kg x 13
Shoulder press 28kg x 6
Decline crunches 20kg x 30

Legs
Hack squat 160kg x 12
Deadlift 120kg x 8
Leg press 180kg x 12
Romanian deadlift 100kg x 6
Trap shrugs 100kg x 8

Upper/Abs
Incline
Lat pulldown
Either triceps or biceps
Lateral raises
Shoulder press
Cable crunches
Decline crunches
Leg raises/planks

4 days a week.
10k steps a day.



I want to do a beginner friendly cycle to start with and considering Test E + Anavar.



I’m travelling atm so a bit inconsistent. Returning to Australia in August where I want to do cycle.

 

[Darts55]

Log



My men’s physique cycle



Hey all I am wanting to compete in men’s physique by end of year.



Current stats:

Height: 193cm

Weight: 82kg

Age: 29

Estimated body fat: 11-13%





I am currently not doing any cycles just using natural supplements.

Daily: 5mg creatine

1 scoop weigh protein golds

Zinc

BCAA

Vitamin D/B12

Fish oil

Magnesium

Ashwa



Macro goals:

Calories: 3200

Protein: 200

Carbs: 400

Fats: 85



Training split:

Chest/Back, Arms/Abs, Legs, Upper/Abs

Chest/Back
Incline dumbell press: PB 76kg x 8
Flat dumbbell press PB 80kg x 6
Chest dips weighted: PB 15kg x 10
Pull ups weighted: PB 10kg x 7
Lat pulldown: PB 93kg x 6
Rows: PB 100kg x 5

Arms/Abs
Cable crunch 77kg x 8
Bicep curl 22KG x 6
Tricep overhead 32kg x 12
Lateral raises 16kg x 13
Shoulder press 28kg x 6
Decline crunches 20kg x 30

Legs
Hack squat 160kg x 12
Deadlift 120kg x 8
Leg press 180kg x 12
Romanian deadlift 100kg x 6
Trap shrugs 100kg x 8

Upper/Abs
Incline
Lat pulldown
Either triceps or biceps
Lateral raises
Shoulder press
Cable crunches
Decline crunches
Leg raises/planks

4 days a week.
10k steps a day.



I want to do a beginner friendly cycle to start with and considering Test E + Anavar.



I’m travelling atm so a bit inconsistent. Returning to Australia in August where I want to do cycle.

Goal physique:
76-79kg
7-9% body fat
Strong Defined 6 pack and V Taper

 

[Darts55]

Log



My men’s physique cycle



Hey all I am wanting to compete in men’s physique by end of year.



Current stats:

Height: 193cm

Weight: 82kg

Age: 29

Estimated body fat: 11-13%





I am currently not doing any cycles just using natural supplements.

Daily: 5mg creatine

1 scoop weigh protein golds

Zinc

BCAA

Vitamin D/B12

Fish oil

Magnesium

Ashwa



Macro goals:

Calories: 3200

Protein: 200

Carbs: 400

Fats: 85



Training split:

Chest/Back, Arms/Abs, Legs, Upper/Abs

Chest/Back
Incline dumbell press: PB 76kg x 8
Flat dumbbell press PB 80kg x 6
Chest dips weighted: PB 15kg x 10
Pull ups weighted: PB 10kg x 7
Lat pulldown: PB 93kg x 6
Rows: PB 100kg x 5

Arms/Abs
Cable crunch 77kg x 8
Bicep curl 22KG x 6
Tricep overhead 32kg x 12
Lateral raises 16kg x 13
Shoulder press 28kg x 6
Decline crunches 20kg x 30

Legs
Hack squat 160kg x 12
Deadlift 120kg x 8
Leg press 180kg x 12
Romanian deadlift 100kg x 6
Trap shrugs 100kg x 8

Upper/Abs
Incline
Lat pulldown
Either triceps or biceps
Lateral raises
Shoulder press
Cable crunches
Decline crunches
Leg raises/planks

4 days a week.
10k steps a day.



I want to do a beginner friendly cycle to start with and considering Test E + Anavar.



I’m travelling atm so a bit inconsistent. Returning to Australia in August where I want to do cycle.

Forgot to add calf raise to legs 80kg x 10