Hey fam welcome to my log, this is my first time posting about fitness related content but I’m wanting to share my journey and learn along the way
Currently trying to drop down the bodyfat for a bit then getting into the growth phase
Some info about me
33 years old
176cm
Current weight 76.6
Currently coached by TW coaching
Current supplments
Test E - 200mg per week split M/W/F
Reta - 3mg once a week @TheAsylum
SLU-PP-332 - 25mg twice a day, morning and hour before gym @TheAsylum
Mots-c - 1mg hour before gym @TheAsylum
GHK-CU @TheAsylum
Daily pills
fish oil 5000mg
Coq10 200mg
Vitamin D 5000iu
Vitamin k2 200mcg
NAC 1000mg
Magnesium glycinate 400mg at night
Creatine 10g
Berberine HCL 500mg
Daily food intake
2387 Calories
209.8 Protein
261.3 Carbs
42.2 Fat
Breakfast
Banana 100g
Greek yoghurt 200g
Whey protein 35g
Weetbix 4x
Peanut butter 15g
Chia seeds 10g
Lunch 2/3 hours before gym
chicken breat raw 250g
Rice 300g
Mixed veges 200g
Olive oil 1g
Dinner post workout
Extra lean beef mince raw 200g
Rice 200g
Mixed veges 200g
Olive oil 1g
Dessert
Greek yoghurt 250g
Mixed berries 150g
Peanut butter 10g
Whey protein 20g
Current training split
Monday Push
Dumbell incline bench 3 sets 6-8 reps
Chest press 3 sets 8-10 reps
Pec fly 2 sets 12-15 reps
Cable lateral single arm raise 3 set 12-15 reps
Cable tricep pushdown 3 sets 10-12 reps
Cable overhead extension 2 sets 12-15 reps
Cable kneeling crunches 3 sets 15-20 reps
Tuesday pull
Cable neutral pulldown 3 sets 8-10 reps
Chest supporte row 3 sets 8-10 reps
Cable single arm row 2 sets 10-12 reps
Rear delt flys 3 sets 12-15 reps
Dumbbell incline bicep curl 3 sets 8-10reps
Biceps cable curl 2 sets 10-15 reps
Wednesday legs Quads based
Lying leg curl 3 sets 10-12 reps
Hack squat 3 sets 6-10 reps
Horizontal single leg press 2 sets 10-15 reps
Leg extension 2 sets 12-15 reps
Calf raise 3 sets 10-15 reps
Kneeling cable crunch 3 sets 15-20 reps
Thursday rest day or cardio
normally do light cardio on incline treadmil
Friday Upper
Smith machine incline bench 3 sets 6-8 reps
Chest supported row 3 sets 8-10 reps
Cable fly 2 sets 12-15 reps
Cable single arm lat pulldown 2 sets 12-15 reps
Dumbbell seated lateral raise 3 sets 12-15 reps
Bicep cable curl 2 sets 10-12 reps
Cable single arm tricep extension 2 sets 10-12 reps
Saturday Lower hamstring based
Barbell romanian deadlift 3 sets 6-8 reps
Seated leg curl 3 sets 8-10 reps
Bulgarian split squat 2 sets 10-12 reps
lying leg curl 2 sets 10-12 reps
Calf raise 3 sets 10-15 reps
Cable kneeling crunch 3 sets 15-20 reps
Sunday rest day or cardio
rest or light cardio on incline treadmill
I look forward to any comments and getting too know people on here
Currently trying to drop down the bodyfat for a bit then getting into the growth phase
Some info about me
33 years old
176cm
Current weight 76.6
Currently coached by TW coaching
Current supplments
Test E - 200mg per week split M/W/F
Reta - 3mg once a week @TheAsylum
SLU-PP-332 - 25mg twice a day, morning and hour before gym @TheAsylum
Mots-c - 1mg hour before gym @TheAsylum
GHK-CU @TheAsylum
Daily pills
fish oil 5000mg
Coq10 200mg
Vitamin D 5000iu
Vitamin k2 200mcg
NAC 1000mg
Magnesium glycinate 400mg at night
Creatine 10g
Berberine HCL 500mg
Daily food intake
2387 Calories
209.8 Protein
261.3 Carbs
42.2 Fat
Breakfast
Banana 100g
Greek yoghurt 200g
Whey protein 35g
Weetbix 4x
Peanut butter 15g
Chia seeds 10g
Lunch 2/3 hours before gym
chicken breat raw 250g
Rice 300g
Mixed veges 200g
Olive oil 1g
Dinner post workout
Extra lean beef mince raw 200g
Rice 200g
Mixed veges 200g
Olive oil 1g
Dessert
Greek yoghurt 250g
Mixed berries 150g
Peanut butter 10g
Whey protein 20g
Current training split
Monday Push
Dumbell incline bench 3 sets 6-8 reps
Chest press 3 sets 8-10 reps
Pec fly 2 sets 12-15 reps
Cable lateral single arm raise 3 set 12-15 reps
Cable tricep pushdown 3 sets 10-12 reps
Cable overhead extension 2 sets 12-15 reps
Cable kneeling crunches 3 sets 15-20 reps
Tuesday pull
Cable neutral pulldown 3 sets 8-10 reps
Chest supporte row 3 sets 8-10 reps
Cable single arm row 2 sets 10-12 reps
Rear delt flys 3 sets 12-15 reps
Dumbbell incline bicep curl 3 sets 8-10reps
Biceps cable curl 2 sets 10-15 reps
Wednesday legs Quads based
Lying leg curl 3 sets 10-12 reps
Hack squat 3 sets 6-10 reps
Horizontal single leg press 2 sets 10-15 reps
Leg extension 2 sets 12-15 reps
Calf raise 3 sets 10-15 reps
Kneeling cable crunch 3 sets 15-20 reps
Thursday rest day or cardio
normally do light cardio on incline treadmil
Friday Upper
Smith machine incline bench 3 sets 6-8 reps
Chest supported row 3 sets 8-10 reps
Cable fly 2 sets 12-15 reps
Cable single arm lat pulldown 2 sets 12-15 reps
Dumbbell seated lateral raise 3 sets 12-15 reps
Bicep cable curl 2 sets 10-12 reps
Cable single arm tricep extension 2 sets 10-12 reps
Saturday Lower hamstring based
Barbell romanian deadlift 3 sets 6-8 reps
Seated leg curl 3 sets 8-10 reps
Bulgarian split squat 2 sets 10-12 reps
lying leg curl 2 sets 10-12 reps
Calf raise 3 sets 10-15 reps
Cable kneeling crunch 3 sets 15-20 reps
Sunday rest day or cardio
rest or light cardio on incline treadmill
I look forward to any comments and getting too know people on here
yeah I’m liking the current split a lot more then how I was training before and keen to see more results as the time goes by
