Morning/evening wherever you are folks!
Intro/background: My name is Dan, I’m from Ireland originally but moved to Melbourne, Australia 6 months ago! I weigh in at 84kg fasted and having gone to the toilet and I do find it hard to gain weight so that scale often won’t budge for 2-3 weeks. I work quite an active job and rack up 20-30k steps a day. I turned 24 about 6 weeks ago and have been lifting for a while now. I would say seriously for maybe 18 months or so. Worked on a banana farm for 5 months to extend my visa and couldn’t really train so I’m back to proper training maybe 5-6 weeks now. I have a background in sports science and have worked under coaches at home and have learned a few things that hopefully I can pass on, but I’m very keen to learn and soak up anything you boys have to say or think! I’m excited to be here, since arriving I don’t know many people and struggle with the sense of community so I’m excited to interact and hopefully chat to some more Aussie lifters!
Ped/Supplementation: Background wise I’ve been on trt for 2 years but have pushed the doses occasionally at best. I will split my shots into 4 a week to try to negate sides and keep levels as stable as possible. This will be my first big run at a full cycle and the plan is 20 weeks, I will start at 450 test and 300 mast and will likely taper up every 2-3 weeks by 50mg depending on side effects/how I manage the increase. Mast provided by @SILVERBACK LABS. Have some test from another lab but will be fully switching over to Silverback once my supply runs out! I’m also a bit of a novice ped wise so any info/thoughts I’m open to!
Health Supps:
Conteh sports organ defender
5000iu vit d
300mg coq-10
500mg Curcumin
500mg mag bis
8g creatine every day
Omega 3 Fish Oils- 1000mg EPA
Nutrition strategy/diet plan:
Nutritionally I’m quite boring, I have a set of foods that digest well and I like and I run with those. I’m a creature of habit and don’t mind more or less eating the same daily. I have an intra workout with carbs and some eaa to spike muscle protein synthesis and keep that rolling throughout the day. I usually eat a higher fat meal pre training because it slows down the absorption of the carbs/protein to keep me through full sessions. I go for lower fat meals straight after training to shuttle nutrients asap and fuel the recovery process! Otherwise I eat foods that work well for me and there’s no particular strategy. I do try to keep fats between 80-90, I find when I get fats over 90 I feel a bit shitty and sluggish. I’m aiming to eat 4000 calories, I will slowly taper up again over time, depending on how the scale moves. Since getting back to training and eating properly I’ve maybe gained 8 kilos since mid May.
Diet Plan:
M1:
Oats
30g of protein from whey
M2 (Pre):
5% beef
Fragrant jasmine
Mixed veg serving
Pineapple (digestive enzyme bromelain)
Intra:
60g carb powder
15g EAA
700ml water
M3 (post):
Coco pops (fast acting carb)
30g of protein from whey
M4:
Chicken breast
Fragrant jasmine
Mixed veg serving
Pineapple
M5:
Weetabix
30g protein from whey
Training background/Strategy:
I like to use a mix of science and anecdotal experience. So I’ve picked some movements that work for me. I use a higher intensity lower volume approach with some intensifiers during sets. Intensifiers are RP (Rest Pause) and Ds (Drop Set). I use a slow and controlled eccentric also. I aim to train to failure or as close as possible.
Program:
Push/pull/legs/Rest/Upper/Lower/Rest
Push:
30 degree Incline Smith- 1x8-10, 1x12-15
Chest Dip- 1x6-8, 1x10-12
Incline Machine- 1 x 8-10, 1 x15-18 +Rp
Lat Raise Machine- 1x8-10, 1x15-18 +Rp
Cybex Plate Shoulder Press- 1x8-10, 1x12-15
Ez Curl Pushdown- 1x8-10, 1x15-18 +Ds
Overhead Extension- 1x12-15, 1x15-20 +Ds
Pull:
SA DB Row: 1x8-10, 1x15-18
Upper Back Row- 1x8-10, 1x15-18 +Rp
Single Arm Cable Lat Row: 1x8-10, 1x12-15
Rear Delt Row: 1x8-10, 1 x15-18
Hammer strength Pullover: 1x8-10, 1x12-15 +Ds
Preacher Curl: 1x8-10, 1x12-15 +Ds
Behind Back Cable Curl: 1x12-15, 1x15-20 +Ds
Legs 1 (quad):
Adductor: 1x8-10, 1x15-18 +Rp
Laying Hamstring: 1x8-10, 1x15-18 +Rp
Quad Extension: 1x8-10, 1x12-15 +Ds
Pendulum Squat: 1x8-10, 1x12-15
Pivot Leg Press- 1x12-15, 1x15-20
Toe Press- 1x12-15, 2x15-20
Upper:
Incline Machine: 1x8-10, 1x15-18
Chest Dip: 1x6-8, 1x8-10
Lat Raise Machine: 1x8-10, 1x15-18 +Rp
L Bar Cable Row- 1x8-10, 1x12-15
Upper Back Row: 1x8-10, 1x15-18 +Rp
DB Lat Raise: 1x12-15, 1x15-20 +Ds
Cable Curl- 1x8-10, 1x15-18 +Ds
Overhead Extension: 1x8-10, 1x15-18 +Ds
Legs 2(Glute/Ham):
Adductor- 1x12-15, 1x15-20
Glute Drive Machine- 1x8-10, 1x12-15 +Rp
Seated Hamstring, 1x8-10, 1x15-20 +Rp
RDL: 1x8-10, 1x12-15
Quad Extension- 1x8-10, 1x12-15
Standing Calf- 1x12-15, 2x18-25 +Ds
Daily Reflection/Thoughts:
Went a bit out of my comfort zone here but hopefully my starting log was detailed enough! Sundays are rest days to chill and watch the footy and spend time with the girlfriend. Will follow up with more pics and updates each day! I’m very excited to see how far we can get and what I can do and I’m grateful for @SILVERBACK LABS for his help and for pushing me to get this log up!
Enjoy your Sunday Folks
Dan
Intro/background: My name is Dan, I’m from Ireland originally but moved to Melbourne, Australia 6 months ago! I weigh in at 84kg fasted and having gone to the toilet and I do find it hard to gain weight so that scale often won’t budge for 2-3 weeks. I work quite an active job and rack up 20-30k steps a day. I turned 24 about 6 weeks ago and have been lifting for a while now. I would say seriously for maybe 18 months or so. Worked on a banana farm for 5 months to extend my visa and couldn’t really train so I’m back to proper training maybe 5-6 weeks now. I have a background in sports science and have worked under coaches at home and have learned a few things that hopefully I can pass on, but I’m very keen to learn and soak up anything you boys have to say or think! I’m excited to be here, since arriving I don’t know many people and struggle with the sense of community so I’m excited to interact and hopefully chat to some more Aussie lifters!
Ped/Supplementation: Background wise I’ve been on trt for 2 years but have pushed the doses occasionally at best. I will split my shots into 4 a week to try to negate sides and keep levels as stable as possible. This will be my first big run at a full cycle and the plan is 20 weeks, I will start at 450 test and 300 mast and will likely taper up every 2-3 weeks by 50mg depending on side effects/how I manage the increase. Mast provided by @SILVERBACK LABS. Have some test from another lab but will be fully switching over to Silverback once my supply runs out! I’m also a bit of a novice ped wise so any info/thoughts I’m open to!
Health Supps:
Conteh sports organ defender
5000iu vit d
300mg coq-10
500mg Curcumin
500mg mag bis
8g creatine every day
Omega 3 Fish Oils- 1000mg EPA
Nutrition strategy/diet plan:
Nutritionally I’m quite boring, I have a set of foods that digest well and I like and I run with those. I’m a creature of habit and don’t mind more or less eating the same daily. I have an intra workout with carbs and some eaa to spike muscle protein synthesis and keep that rolling throughout the day. I usually eat a higher fat meal pre training because it slows down the absorption of the carbs/protein to keep me through full sessions. I go for lower fat meals straight after training to shuttle nutrients asap and fuel the recovery process! Otherwise I eat foods that work well for me and there’s no particular strategy. I do try to keep fats between 80-90, I find when I get fats over 90 I feel a bit shitty and sluggish. I’m aiming to eat 4000 calories, I will slowly taper up again over time, depending on how the scale moves. Since getting back to training and eating properly I’ve maybe gained 8 kilos since mid May.
Diet Plan:
M1:
Oats
30g of protein from whey
M2 (Pre):
5% beef
Fragrant jasmine
Mixed veg serving
Pineapple (digestive enzyme bromelain)
Intra:
60g carb powder
15g EAA
700ml water
M3 (post):
Coco pops (fast acting carb)
30g of protein from whey
M4:
Chicken breast
Fragrant jasmine
Mixed veg serving
Pineapple
M5:
Weetabix
30g protein from whey
Training background/Strategy:
I like to use a mix of science and anecdotal experience. So I’ve picked some movements that work for me. I use a higher intensity lower volume approach with some intensifiers during sets. Intensifiers are RP (Rest Pause) and Ds (Drop Set). I use a slow and controlled eccentric also. I aim to train to failure or as close as possible.
Program:
Push/pull/legs/Rest/Upper/Lower/Rest
Push:
30 degree Incline Smith- 1x8-10, 1x12-15
Chest Dip- 1x6-8, 1x10-12
Incline Machine- 1 x 8-10, 1 x15-18 +Rp
Lat Raise Machine- 1x8-10, 1x15-18 +Rp
Cybex Plate Shoulder Press- 1x8-10, 1x12-15
Ez Curl Pushdown- 1x8-10, 1x15-18 +Ds
Overhead Extension- 1x12-15, 1x15-20 +Ds
Pull:
SA DB Row: 1x8-10, 1x15-18
Upper Back Row- 1x8-10, 1x15-18 +Rp
Single Arm Cable Lat Row: 1x8-10, 1x12-15
Rear Delt Row: 1x8-10, 1 x15-18
Hammer strength Pullover: 1x8-10, 1x12-15 +Ds
Preacher Curl: 1x8-10, 1x12-15 +Ds
Behind Back Cable Curl: 1x12-15, 1x15-20 +Ds
Legs 1 (quad):
Adductor: 1x8-10, 1x15-18 +Rp
Laying Hamstring: 1x8-10, 1x15-18 +Rp
Quad Extension: 1x8-10, 1x12-15 +Ds
Pendulum Squat: 1x8-10, 1x12-15
Pivot Leg Press- 1x12-15, 1x15-20
Toe Press- 1x12-15, 2x15-20
Upper:
Incline Machine: 1x8-10, 1x15-18
Chest Dip: 1x6-8, 1x8-10
Lat Raise Machine: 1x8-10, 1x15-18 +Rp
L Bar Cable Row- 1x8-10, 1x12-15
Upper Back Row: 1x8-10, 1x15-18 +Rp
DB Lat Raise: 1x12-15, 1x15-20 +Ds
Cable Curl- 1x8-10, 1x15-18 +Ds
Overhead Extension: 1x8-10, 1x15-18 +Ds
Legs 2(Glute/Ham):
Adductor- 1x12-15, 1x15-20
Glute Drive Machine- 1x8-10, 1x12-15 +Rp
Seated Hamstring, 1x8-10, 1x15-20 +Rp
RDL: 1x8-10, 1x12-15
Quad Extension- 1x8-10, 1x12-15
Standing Calf- 1x12-15, 2x18-25 +Ds
Daily Reflection/Thoughts:
Went a bit out of my comfort zone here but hopefully my starting log was detailed enough! Sundays are rest days to chill and watch the footy and spend time with the girlfriend. Will follow up with more pics and updates each day! I’m very excited to see how far we can get and what I can do and I’m grateful for @SILVERBACK LABS for his help and for pushing me to get this log up!
Enjoy your Sunday Folks
Dan
