Approved Log My Past and Current Cycle - Diet - Training Log

[25homes]

how the hell you remember a cycle from 8 years ago. I cant remember wat I ate the day before

 

[Hoovtob]

Current (Aug 18 - ??): Cycle / Diet / Training

​

STATS​

Current Weight: 223​

Current BF%: 14%​

Height: 5'-11"​

Age: 54​

​

SLEEP: I allow for 8-9 hours of sleep a day but I have been diagnosed with a sleep disorder caused by a curved septum (not sleep apnea). Minor surgery will fix it. My sleep is often interrupted.​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. Currently 2 hours a day STATIC cardio to get by BF down to goal of about 8=9%. 1 hour cardio after weight training and 1 hour in early evening before dinner,​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders (naturally have a "square" physique so I do shoulders 2x a week for illusion of a V-taper).​

Sunday - Rest​

​

DIET​

Meal 1 - 6 whole eggs, 1 cup cooked oatmeal (or 2 tortillas & 1 cup berries) + coffee​

TRAIN = 1 body part + 60 mins cardio​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - Ground Turkey (8oz) + Vegi + Salad​

Meal 4 - Ground Turkey (4oz) + Vegi​

Meal 5 - 1 Fruit + 12 Almonds.​

CARDIO = 60 mins​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

Currently not on a cycle. Deciding on what next cycle should be. ​

​

SUPPLEMENTS​

​

Wake-up​

Liothyronine (1 hour prior to eating any food)​

​

Pre-Workout Regimen (before gym) ​

"Ultra Pump" Pre-workout (150mg caffeine)​

BCAA with L-Glutamine​

Multi-Vitamin​

Asprin x2​

Nettle Root x1​

Tongkat Ali x2​

Jamaican Medina x1​

Safed Musli x1​

NADH x1​

​

Post-Workout Regimen​

Pregnenolone​

Probiotic Plus x2 caps​

Relora X1 caps​

Prostate Support x3 caps​

​

Afternoon Regimen​

Jamaican Medina x1​

Ubiquinol x1​

​

Evening Regimen (1 hour after food) ​

Ultra Omega-3 x2 caps​

Multi-Vitamin x1​

Prostate Support x3 caps​

Nettle Root x1​

Safed Musli x1​

Relora x1​

Liothyronine x1​

​

Previous (June-August 2023): Cycle / Diet / Training

​

STATS​

Past Weight: 198​

Past BF%: 17%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders​

Sunday - Rest​

​

DIET​

Meal 1 - 6 whole eggs, + coffee​

TRAIN = 1 body part + 60 mins cardio​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - Ground Turkey (8oz) + Vegi + Salad​

Meal 4 - Ground Turkey (4oz) + Vegi​

Meal 5 - 1 Fruit + 12 Almonds.​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

All taken in the AM before training. I understand now that these SARMS may not be legitimate.​

LGD-4033 10mg (Sports Technology Labs)​

Ostarine 25mg (Chemyo)​

Cardarine 20mg (Chemyo)​

Anastrozole 1mg oral (Blue Sky)​

​

Previous (Jan-May 2023): Cycle / Diet / Training

​

STATS​

Past Weight: 210 (January)​

Past BF%: 12%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders​

Sunday - Rest​

​

DIET​

Meal 1 - 2 Scoop Shake + 1 Fruit + 1 tbs Almond Butter​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - 6 Eggs + 8 oz Yam + Vegi + Salad​

Meal 4 - 1 Fruit + 12 Almonds​

Meal 5 - 1 Fruit​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

Not on a cycle.​

​

​

Previous (Oct-Dec 2022): Cycle / Diet / Training

​

STATS​

Past Weight: 208 (January)​

Past BF%: 9%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

​

Friday - Legs​

Saturday - Shoulders (since I naturally have a "square" physique I do shoulders twice a week to create the illusion of a V-taper).​

Sunday - Rest​

​

DIET​

Meal 1 - 2 Scoop Shake + 1 Fruit + 1 tbs Almond Butter​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - 6 Eggs + 8 oz Yam + Vegi + Salad​

Meal 4 - 1 Fruit + 12 Almonds​

Meal 5 - 1 Fruit​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

These were prescribed by a TRT doctor and all gear came from a compounding pharmacy.​

IGF-1​

HCG (Pregnyl) 1000 units subcutaneously 2x week​

Test Cyp + Anastrozole 200mg 2x week​

​

​

Previous (Jul-Sep 2022): Cycle / Diet / Training

​

STATS​

Past Weight: 212 (January)​

Past BF%: 8%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders (since I naturally have a "square" physique I do shoulders twice a week to create the illusion of a V-taper).​

Sunday - Rest​

​

DIET​

Meal 1 - 2 Scoop Shake + 1 Fruit + 1 tbs Almond Butter​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - 6 Eggs + 8 oz Yam + Vegi + Salad​

Meal 4 - 1 Fruit + 12 Almonds​

Meal 5 - 1 Fruit​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

These were prescribed by a doctor and all gear came from a pharmacy (yes even the Anavar).​

Anavar 50mg day​

Test Cyp + Anastrozole 200mg 1x week​

HCG 1000 units subcutaneously 2x week​

​

Previous (8 years ago): Cycle
This was my cycle leading up to the contest 8 years ago.
This was prescribed by Dr Rand. All gear was obtained online.
Prior to this cycle I was standing at about 190 lbs and 28% bf - an unfit bloated mess.
Before I began the pre-contest phase I was at about 220 and 15% bf. So i gained 30 lbs but lost half my bf (and or water)
At contest I was 190 and 5% bf. I was still holding a little water.

FIRST 5 WEEKS

Anastrozol 1mg day​

Halostestine 20mg day​

Test Cyp 300mg week​

Deca 200mg every 3rd day​

Primabol Methenalone Enanthate 100mg every 3rd day​

Semorellin 20 units before bed. ​

DIM 2 day​

​

SECOND 6 WEEKS

Anastrozol 1mg day​

Primobolin 100mg day​

Test Pro 200mg every 3rd day​

Tren Acetate 100mg every 3rd day​

DIM 2 day​

​

THIRD 8 WEEKS & PRE CONTEST

Winstrol 50mg every other day​

Winstrol 100mg every other day final 4 weeks​

Anavar 50mg day​

Oral Anastrozol 1mg day​

Nolvadex 10mg daily final 4 weeks​

Clenbuterol 60mcg day​

Cytomil T-3 25mg day​

HGH 6iu nightly final 2 weeks ​

Aqua Test 100mg every other day ​

GW501516 10mg daily​

DIM 2 daily​

Aldactone 25mg ​

​

I follow a Seth Feroce style of training. I keep my training under 1 hour a day. I dont go super heavy but rather mind to muscle connection and focus on driving blood into the muscle and keeping muscle flooded with blood.
CHEST DAY

ABS + STRETCH (abs every other day)​

Have to be careful with Ab work as I work on repairing my Diastasis Recti. So my ab work currently work primarily the transverse abdominus. Im careful with the crunch machine to make sure my diastasis doesn't bulge and I keep my stomach contracted throughout.​

Planks​

5 sets 3 mins each​

​

Leg Lifts ​

5 Sets to Failure​

​

Ab Roller ​

5 Sets to Failure​

​

Crunch Machine ​

5 Sets​

​

CHEST​

Dumbell Incline Flys + Incline Pushup + Contraction (upper chest) ​

8 Sets. Start low weight (30lbs) work up to 65 or 70lbs​

Set 1 (30lbs): 15+ reps to push blood in.​

Set 2 (35lbs x 10-15 reps)​

Set 3 (40lbs x 10-15 reps)​

Set 4 (45lbs x 10-15 reps)​

Set 5 (50lbs x 10-15 reps)​

Set 6 (55lbs to failure then half the weight to 25lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 7 (60lbs to failure then half the weight to 30lbs aim 2x the reps). Pushups to failure off back of bench. Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 8 (65lbs to failure then half the weight to 35lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Fly Machine (mid chest) + Contraction between sets​

Set 1 (90lbs x 15+ reps)​

Set 2 (95lbs x 15+ reps)​

Set 3 (100lbs x 15+ reps)​

Set 4 (105lbs x 15+ reps)​

Set 5 (115lbs to failure, half the weight then at least double reps)​

Set 6 (120lbs to failure, half the weight then at least double reps)​

Set 7 (125lbs to failure, half the weight then at least double reps)​

Narrow Grip Dumbell Presses (center chest) weight varies​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

​

Upright Dumbell Crossovers (lower outer chest) weight varies (sometimes cables)​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

 

[Hoovtob]

I follow a Seth Feroce style of training. I keep my training under 1 hour a day. I dont go super heavy but rather mind to muscle connection and focus on driving blood into the muscle and keeping muscle flooded with blood.
CHEST DAY

ABS + STRETCH (abs every other day)​

Have to be careful with Ab work as I work on repairing my Diastasis Recti. So my ab work currently work primarily the transverse abdominus. Im careful with the crunch machine to make sure my diastasis doesn't bulge and I keep my stomach contracted throughout.​

Planks​

5 sets 3 mins each​

​

Leg Lifts ​

5 Sets to Failure​

​

Ab Roller ​

5 Sets to Failure​

​

Crunch Machine ​

5 Sets​

​

CHEST​

Dumbell Incline Flys + Incline Pushup + Contraction (upper chest) ​

8 Sets. Start low weight (30lbs) work up to 65 or 70lbs​

Set 1 (30lbs): 15+ reps to push blood in.​

Set 2 (35lbs x 10-15 reps)​

Set 3 (40lbs x 10-15 reps)​

Set 4 (45lbs x 10-15 reps)​

Set 5 (50lbs x 10-15 reps)​

Set 6 (55lbs to failure then half the weight to 25lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 7 (60lbs to failure then half the weight to 30lbs aim 2x the reps). Pushups to failure off back of bench. Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 8 (65lbs to failure then half the weight to 35lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Fly Machine (mid chest) + Contraction between sets​

Set 1 (90lbs x 15+ reps)​

Set 2 (95lbs x 15+ reps)​

Set 3 (100lbs x 15+ reps)​

Set 4 (105lbs x 15+ reps)​

Set 5 (115lbs to failure, half the weight then at least double reps)​

Set 6 (120lbs to failure, half the weight then at least double reps)​

Set 7 (125lbs to failure, half the weight then at least double reps)​

Narrow Grip Dumbell Presses (center chest) weight varies​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

​

Upright Dumbell Crossovers (lower outer chest) weight varies (sometimes cables)​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

I'm considering this cycle.

8 weeks

• 100mg Tren E (Mon/Wed/Fri).
• 100mg Test Prop (Mon/Wed/Fri)
• 50mg Anavar daily.

10-12 days after last shot

3 weeks

• 50mg Clomid + 0.5mg Arimidex daily

 

[Hoovtob]

how the hell you remember a cycle from 8 years ago. I cant remember wat I ate the day before

Its all written down.

 

[ballin2504]

I had the surgery you talked about. It definitely helps

 

[SteveSmi]

great job man

 

[ballin2504]

Nice job

 

[BigArms42]

I follow a Seth Feroce style of training. I keep my training under 1 hour a day. I dont go super heavy but rather mind to muscle connection and focus on driving blood into the muscle and keeping muscle flooded with blood.
CHEST DAY

ABS + STRETCH (abs every other day)​

Have to be careful with Ab work as I work on repairing my Diastasis Recti. So my ab work currently work primarily the transverse abdominus. Im careful with the crunch machine to make sure my diastasis doesn't bulge and I keep my stomach contracted throughout.​

Planks​

5 sets 3 mins each​

​

Leg Lifts ​

5 Sets to Failure​

​

Ab Roller ​

5 Sets to Failure​

​

Crunch Machine ​

5 Sets​

​

CHEST​

Dumbell Incline Flys + Incline Pushup + Contraction (upper chest) ​

8 Sets. Start low weight (30lbs) work up to 65 or 70lbs​

Set 1 (30lbs): 15+ reps to push blood in.​

Set 2 (35lbs x 10-15 reps)​

Set 3 (40lbs x 10-15 reps)​

Set 4 (45lbs x 10-15 reps)​

Set 5 (50lbs x 10-15 reps)​

Set 6 (55lbs to failure then half the weight to 25lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 7 (60lbs to failure then half the weight to 30lbs aim 2x the reps). Pushups to failure off back of bench. Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 8 (65lbs to failure then half the weight to 35lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Fly Machine (mid chest) + Contraction between sets​

Set 1 (90lbs x 15+ reps)​

Set 2 (95lbs x 15+ reps)​

Set 3 (100lbs x 15+ reps)​

Set 4 (105lbs x 15+ reps)​

Set 5 (115lbs to failure, half the weight then at least double reps)​

Set 6 (120lbs to failure, half the weight then at least double reps)​

Set 7 (125lbs to failure, half the weight then at least double reps)​

Narrow Grip Dumbell Presses (center chest) weight varies​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

​

Upright Dumbell Crossovers (lower outer chest) weight varies (sometimes cables)​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

@Hoovtob good training but how about weights for dumbell presses etc

 

[BigArms42]

I'm considering this cycle.

8 weeks

• 100mg Tren E (Mon/Wed/Fri).
• 100mg Test Prop (Mon/Wed/Fri)
• 50mg Anavar daily.

10-12 days after last shot

3 weeks

• 50mg Clomid + 0.5mg Arimidex daily

@Hoovtob on the 8 week cycle you need n2guard as organ support liver support 7caps ed and you need aromasin as Ai , with tren to prevent tren cough i suggest cardarine 20mgs

3 weeks you mean pct?? thats not good
1) pct is 6 weeks
2) arimidex shouldn't be used in pct post week 2
3) you missing nolvadex
4) you missing hcgenerate

 

[CEO]

bros not bad on the cycle u need organ support and longer pct

 

[JasonPriest]

you certainly have a lot of bases covered!

 

[chesty]

not a bad cycle but make it 10 weeks and add n2guard/aromasin/cardarine
and pct is 6 weeks

 

[ROIDDERS]

3 weeks pct with arimidex? no way dude
nolvadex
clomid
hcgenerate

and only 2 weeks arimidex

 

[Ulter]

ai in pct will hinder recovery post 2 weeks

 

[StevenDarwinMD]

APPROVED LOG

 

[MONSTRO]

respect for the years you keep a log i like that
i would extend cycle to 10 weeks with tren and pct to 6 weeks and mod pct

 

[e2]

g2g log start i like your training btw

 

[Vadim Fedorov]

pct 6 weeks and no arimidex after 15 days add nolvadex hcgenerate

 

[2Thick]

power training TOP GUN but add some time to cycle and pct

 

[Hoovtob]

Current (Aug 18 - ??): Cycle / Diet / Training

​

STATS​

Current Weight: 223​

Current BF%: 14%​

Height: 5'-11"​

Age: 54​

​

SLEEP: I allow for 8-9 hours of sleep a day but I have been diagnosed with a sleep disorder caused by a curved septum (not sleep apnea). Minor surgery will fix it. My sleep is often interrupted.​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. Currently 2 hours a day STATIC cardio to get by BF down to goal of about 8=9%. 1 hour cardio after weight training and 1 hour in early evening before dinner,​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders (naturally have a "square" physique so I do shoulders 2x a week for illusion of a V-taper).​

Sunday - Rest​

​

DIET​

Meal 1 - 6 whole eggs, 1 cup cooked oatmeal (or 2 tortillas & 1 cup berries) + coffee​

TRAIN = 1 body part + 60 mins cardio​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - Ground Turkey (8oz) + Vegi + Salad​

Meal 4 - Ground Turkey (4oz) + Vegi​

Meal 5 - 1 Fruit + 12 Almonds.​

CARDIO = 60 mins​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

Currently not on a cycle. Deciding on what next cycle should be. ​

​

SUPPLEMENTS​

​

Wake-up​

Liothyronine (1 hour prior to eating any food)​

​

Pre-Workout Regimen (before gym) ​

"Ultra Pump" Pre-workout (150mg caffeine)​

BCAA with L-Glutamine​

Multi-Vitamin​

Asprin x2​

Nettle Root x1​

Tongkat Ali x2​

Jamaican Medina x1​

Safed Musli x1​

NADH x1​

​

Post-Workout Regimen​

Pregnenolone​

Probiotic Plus x2 caps​

Relora X1 caps​

Prostate Support x3 caps​

​

Afternoon Regimen​

Jamaican Medina x1​

Ubiquinol x1​

​

Evening Regimen (1 hour after food) ​

Ultra Omega-3 x2 caps​

Multi-Vitamin x1​

Prostate Support x3 caps​

Nettle Root x1​

Safed Musli x1​

Relora x1​

Liothyronine x1​

​

Previous (June-August 2023): Cycle / Diet / Training

​

STATS​

Past Weight: 198​

Past BF%: 17%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders​

Sunday - Rest​

​

DIET​

Meal 1 - 6 whole eggs, + coffee​

TRAIN = 1 body part + 60 mins cardio​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - Ground Turkey (8oz) + Vegi + Salad​

Meal 4 - Ground Turkey (4oz) + Vegi​

Meal 5 - 1 Fruit + 12 Almonds.​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

All taken in the AM before training. I understand now that these SARMS may not be legitimate.​

LGD-4033 10mg (Sports Technology Labs)​

Ostarine 25mg (Chemyo)​

Cardarine 20mg (Chemyo)​

Anastrozole 1mg oral (Blue Sky)​

​

Previous (Jan-May 2023): Cycle / Diet / Training

​

STATS​

Past Weight: 210 (January)​

Past BF%: 12%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders​

Sunday - Rest​

​

DIET​

Meal 1 - 2 Scoop Shake + 1 Fruit + 1 tbs Almond Butter​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - 6 Eggs + 8 oz Yam + Vegi + Salad​

Meal 4 - 1 Fruit + 12 Almonds​

Meal 5 - 1 Fruit​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

Not on a cycle.​

​

​

Previous (Oct-Dec 2022): Cycle / Diet / Training

​

STATS​

Past Weight: 208 (January)​

Past BF%: 9%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

​

Friday - Legs​

Saturday - Shoulders (since I naturally have a "square" physique I do shoulders twice a week to create the illusion of a V-taper).​

Sunday - Rest​

​

DIET​

Meal 1 - 2 Scoop Shake + 1 Fruit + 1 tbs Almond Butter​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - 6 Eggs + 8 oz Yam + Vegi + Salad​

Meal 4 - 1 Fruit + 12 Almonds​

Meal 5 - 1 Fruit​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

These were prescribed by a TRT doctor and all gear came from a compounding pharmacy.​

IGF-1​

HCG (Pregnyl) 1000 units subcutaneously 2x week​

Test Cyp + Anastrozole 200mg 2x week​

​

​

Previous (Jul-Sep 2022): Cycle / Diet / Training

​

STATS​

Past Weight: 212 (January)​

Past BF%: 8%​

Height: 5'-11"​

Age: 54​

​

TRAINING ​

1 body part a day weight training. Train in the AM about 1 hour after breakfast. 1 hour cardio after weight training​

Monday - Chest​

Tuesday - Arms​

Wednesday - Back​

Thursday - Shoulders​

Friday - Legs​

Saturday - Shoulders (since I naturally have a "square" physique I do shoulders twice a week to create the illusion of a V-taper).​

Sunday - Rest​

​

DIET​

Meal 1 - 2 Scoop Shake + 1 Fruit + 1 tbs Almond Butter​

Meal 2 - 1 Fruit (usually 1 cup berries)​

Meal 3 - 6 Eggs + 8 oz Yam + Vegi + Salad​

Meal 4 - 1 Fruit + 12 Almonds​

Meal 5 - 1 Fruit​

Meal 6 - Fatty Fish (salmon, black cod) 12 to 16oz + Vegi + Salad​

Meal 7 - 1 Fruit (usually 1 cup berries) or fruit bar to spike insulin 1 hour before bed.​

​

CYCLE ​

These were prescribed by a doctor and all gear came from a pharmacy (yes even the Anavar).​

Anavar 50mg day​

Test Cyp + Anastrozole 200mg 1x week​

HCG 1000 units subcutaneously 2x week​

​

Previous (8 years ago): Cycle
This was my cycle leading up to the contest 8 years ago.
This was prescribed by Dr Rand. All gear was obtained online.
Prior to this cycle I was standing at about 190 lbs and 28% bf - an unfit bloated mess.
Before I began the pre-contest phase I was at about 220 and 15% bf. So i gained 30 lbs but lost half my bf (and or water)
At contest I was 190 and 5% bf. I was still holding a little water.

FIRST 5 WEEKS

Anastrozol 1mg day​

Halostestine 20mg day​

Test Cyp 300mg week​

Deca 200mg every 3rd day​

Primabol Methenalone Enanthate 100mg every 3rd day​

Semorellin 20 units before bed. ​

DIM 2 day​

​

SECOND 6 WEEKS

Anastrozol 1mg day​

Primobolin 100mg day​

Test Pro 200mg every 3rd day​

Tren Acetate 100mg every 3rd day​

DIM 2 day​

​

THIRD 8 WEEKS & PRE CONTEST

Winstrol 50mg every other day​

Winstrol 100mg every other day final 4 weeks​

Anavar 50mg day​

Oral Anastrozol 1mg day​

Nolvadex 10mg daily final 4 weeks​

Clenbuterol 60mcg day​

Cytomil T-3 25mg day​

HGH 6iu nightly final 2 weeks ​

Aqua Test 100mg every other day ​

GW501516 10mg daily​

DIM 2 daily​

Aldactone 25mg ​

​

I follow a Seth Feroce style of training. I keep my training under 1 hour a day. I dont go super heavy but rather mind to muscle connection and focus on driving blood into the muscle and keeping muscle flooded with blood.
CHEST DAY

ABS + STRETCH (abs every other day)​

Have to be careful with Ab work as I work on repairing my Diastasis Recti. So my ab work currently work primarily the transverse abdominus. Im careful with the crunch machine to make sure my diastasis doesn't bulge and I keep my stomach contracted throughout.​

Planks​

5 sets 3 mins each​

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Leg Lifts ​

5 Sets to Failure​

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Ab Roller ​

5 Sets to Failure​

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Crunch Machine ​

5 Sets​

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CHEST​

Dumbell Incline Flys + Incline Pushup + Contraction (upper chest) ​

8 Sets. Start low weight (30lbs) work up to 65 or 70lbs​

Set 1 (30lbs): 15+ reps to push blood in.​

Set 2 (35lbs x 10-15 reps)​

Set 3 (40lbs x 10-15 reps)​

Set 4 (45lbs x 10-15 reps)​

Set 5 (50lbs x 10-15 reps)​

Set 6 (55lbs to failure then half the weight to 25lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 7 (60lbs to failure then half the weight to 30lbs aim 2x the reps). Pushups to failure off back of bench. Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Set 8 (65lbs to failure then half the weight to 35lbs aim 2x the reps). Pushups to failure off back of bench. Aim here is to drive blood into the muscle. After that I contract muscle off and on until the next set keeping the blood in. ​

Fly Machine (mid chest) + Contraction between sets​

Set 1 (90lbs x 15+ reps)​

Set 2 (95lbs x 15+ reps)​

Set 3 (100lbs x 15+ reps)​

Set 4 (105lbs x 15+ reps)​

Set 5 (115lbs to failure, half the weight then at least double reps)​

Set 6 (120lbs to failure, half the weight then at least double reps)​

Set 7 (125lbs to failure, half the weight then at least double reps)​

Narrow Grip Dumbell Presses (center chest) weight varies​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

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Upright Dumbell Crossovers (lower outer chest) weight varies (sometimes cables)​

Set 1 to failure​

Set 2 to failure​

Set 3 to failure​

Set 4 to failure​

Here is my one year transformation (from 8 years ago) and the beginning of my bodybuilding journey. Photos are about 12 months apart.

First picture 213 and about 23% bf.
Second picture 224. About 8 months into training. Dropped a lot of bf but retaining water.
Third picture 190 and about 6% bf. About 1 week to showtime.
Fourth picture by Pat Lee about a week after contest. Shot in Chicago. It was -5 F that day.

I was advised to do a lot of power exercises including dead lifts and squats, but I had a VERY weak core at the beginning so by body was not adequately prepared for those exercises. This caused a diastasis recti so my abs were totally shot. This resulted in an inability to properly train my abs and also not very aesthetic abs. But that can be fixed.....slowly.

About a year ago I had a cancer scare and stopped training. It was determined that I don't have cancer. However I was in a deep depression. This was because (I didnt know it) my T dropped to about 200. This didn't have anything to do with steroid use as I found out my brother and my dad had the same issue and they've never done anything.

Im now back to almost where I was in photo 3.