Summer 2019

[Elvia1023]

Yesterday was back and bi-ceps and full of various cable and free weight exercises. I finished with 20 mins on the rowing machine. 15 mins on power setting and as hard as I could go so I was a mess afterwards.

Today was meant to be an off day but my gf wanted to train and asked me to go so I did. My lower back was a little tight so I didn't want to train legs (very limited in this gym). So I will train legs next in my other gym so I can use various machines as my new gym simply has none. It has a kinetic squat machine but that is the reason my lower back is a little tight. Anyway so I trained arms, abs and cardio. Great workout and we were rushing so I done 20 mins on the step master. I wanted to do longer so I put the setting on high (level 20) listened to trance music and just went for it. I had to come down some levels earlier than planned as I would have fell off and the last 2 mins was me fighting for breath on level 5. I am really enjoying pushing myself daily with cardio though.

So that's 6 days training in a row and I will see how I am tomorrow. I am changing much faster now. Although I did have dinner in my gf's parents tonight but kept portion size controlled. As a result for the rest of the night it's been chicken breast and 4 salted rice cakes (24g carbs) each meal. I would have done greens/veg but truth be told I couldn't be bothered. My pre bed meal will be chicken breast and 1 spoon of almond butter. I have also been drinking 1 serving of EAA's between meals as well.

My plan for legs will be more of the same but gonna add in some unilateral work for lying leg curls, leg press and leg extensions. In addition to those 3 will be calf raises, tibialis raises, seated leg curls and vertical leg press.

Here is a pic from last week when I had a treat before training back one day. I had movenpick cookies and caramel ice cream, brownie pieces, miniature chocolate chip cookies all drizzled in honey

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image posting

 

[Elvia1023]

I have been suffering from bad fatigue recently. My body is weird as sometimes it will be a silly time like 2am and I get a massive burst of energy and want to train even if I trained earlier that day. I don't train very late now and been trying to get as much sleep as possible. Anyway I figured I feel so tired I might as well just add the Genotrope HGH I have in my fridge. I only have 80iu (8 small vials) but I thought fuck it and dosed 5iu last night. Last time I quit on 1iu per day due to the fatigue to give an indication. Anyway I wake up today and have full blown gyno. It literally come from that 1 injection of hgh. It's quite big as well (sore to touch) so I will start some letro and nolva I have on hand. I planned to start them soon anyway and will later swop the letro for a low dose of aromasin and run that until the end of this blast.

I struggled to wake up today as well. Later on I came back at about 7:30pm today and I fell asleep in my clothes. That is not normal for me at all. I had to drag myself to the gym at about 10pm. On the way to the gym the CTS in my right hand was bad whilst I held my bag. But I actually feel great and my pre workout really helped put me in the zone. I trained legs and just said to myself make it count.

Warm Up.
Seated Calf Raises.
Standing Calf Raises.
Tibialis Raises.
Unilateral Seated Leg Curls.
Unilateral Lying Leg Curls.
Leg Press.
Squats.
Leg Extensions.
Knee Raises.
Abs for 10 mins.
Stretches and Foam Rolling for 15 mins.

I done 1-3 working sets for most movements and also included some in tri/super-sets.

For calves I went as heavy as I could with perfect form (approx 15 reps). I supersetted the last few sets of seated and standing calf raises. For the last set I done seated, standing then back to seated with a drop set (3 drops).

Seated Leg Curls are a machine I love and I can abuse myself on there. Done them one side at a time and they felt great. It also meant I could do negatives reps. So on the last 2 sets I failed then done 5 assisted reps (using both legs to lift weight up and one leg for negative reps). I included 1 set of standing leg curls in there. I ended with unilateral leg curls and more of the same. For lying I rorated between left, right and both legs (ending with partials).

Leg Press were with wide feet so I can go as low as possible. My knees are literally at my head. I done these unilaterally but later swopped over to both feet. It's awkward doing 1 leg at a time due to the machine and I can't go fully down. I go to near failure then swop over to closer feet and finish off using a shorter rom but all quad focused. Due to my lower back I don't want to go really heavy with squats so I supersetted my last few leg press sets with squats. On the last squat set I went to that special place.

Leg extensions going up in weight and lot's of squeezes and holds. Generally 10 reps then 3 more reps squeezing and holding at the top for 10 secs. As I got heavier I would do 10 secs for reps 11-12 and then to complete failure on the 13th rep. 2 sets of knee raises using the standing leg curl machine to finish. Well I also done some db step ups as well

Abs I done a few things (crucnhes and twists) but ended with a tri-set consisting of...
Heavy Cable Crunches kneeling on the floor.
Bodyweight Seated Knee Tuck on a bench.
Machine Crunches with moderate weight.

Pre workout I ate at a Turkish restaurant and had meat with bulgar (wheat) and salad (plus Baklava ). Intra workout I had 2 scoops of The Grind EAA's. Post workout I just wanted something quick so I ate high protein yoghurt (48g protein and 16g carbs) and added some grapes (cotton candy). I have just drank 1 serving of EAA's (Like a Pro). Most next meal will be lean beef mince and Asian vegetables.

 

[Elvia1023]

The gyno has gone down a lot even after just 1 day of letro and nolva. It's still sore but hopefully it will be gone in a few more days. I will use both 1 week after the gyno is gone then carry on with a low dosed AI until the end of this blast.

I trained shoulders, chest and tri-ceps earlier. I have shoulder striations coming out so things are moving a long nicely. Adding in the letro will dry me out a lot so I have to be careful. My joints are already really dry from the winny. I had actually planned to use deca at 200mg for this cycle but never bothered. I don't see any issues I just need to make sure I warm up slowly and don't overdo things.

Tonight I had no energy due to the hgh. I decided to just take my preworkout a little earlier and that really got me in the mood. I love training but on hgh the fatigue gets so bad I don't want to do anything so it's good to use pre workouts for that reason. After my preworkout kicked in I really wanted to go for it. The last few sessions I have done the same exercises but changed it up tonight and included some heavier lateral raises (bent arms), upright rows and presses (went up to 25 pps).

Warm Up.
DB Paritial Lateral Raises (straight arms)... 4 sets going up in weight.
Incline Bench DB Lateral Raises... 2 sets.
DB Lateral Raises (bent arms)... 3 sets going up to 70lb db's.
Upright Rows (barbell)... 2 sets.
Incline Smith Presses... 3 sets plus 1 drop set with deadstop reps on the final drop.
DB Flat Presses... 2 sets.
Incline Bench Cable Flyes supersetted with Machine Presses... 3 sets.
Tri-ceps for 15 mins including a variety of fast paced movements such as cable pressdowns (about 6 variations), machine overhead extensions and ez bar skull crushers with deadstops.
Abs for 5 mins.
Stretches.

First meal was beef with rice cakes.

Pre workout I had oats, coconut milk, banana and chocolate & peanut butter whey.

Intra was 2 scoops of The Grind EAA's. I tried Berry flavour and it was really nice (9.5/10).

Post workout I had chicken breast, chickpeas, lentils, carrot, red cabbage, spinach and pumpkin seeds.

Later I had a protein yoghurt with blackberries and blueberries.

Next meal will be boiled chicken breast with spices and a spoon of almond butter.

I have also had 3 EAA shakes (Like a Pro EAA/BCAA) between meals and will have a 4th soon. The pineapple flavour is great.

 

[Elvia1023]

Things have been good but to be expected my energy levels are really bad. I am surprised how well I am though. Although sometimes I can barely function but it's manageable. For example I came on here last night and just sat there staring at the screen then went to bed in my clothes I was that out of it One major benefit from the hgh has been the dreams. I literally have the most incredible and realistic dreams each night so far. So good that they would make taking it worthwhile even if it done nothing to my physique

The one negative apart from the fatigue are crazy back pumps due to water retention. I was fairly lean and quite dry so adding in 5iu like that I noticed it straightaway. I was out with Flex and walking by the river (rocks) and the back pumps were killing me after 30 mins. I also got them on the stairmaster earlier as well. Nothing too bad though and they usually come on after a lot of time moving but something to monitor. Although this was more just a trial and I haven't even ordered (nor plan to) more hgh so I just had 80iu so 16 days supply. It had been in my fridge for ages and ran***ly I thought take it one day. Although I am quite surprised how well I can handle it so I will add some back in during my next blast and try to run it daily for a few months.

I trained back in my new gym so lot's of cable work. I still trained relatively heavy so maxed out both kinetic machines and the cable station on most movements. I performed various rows, rear delt flyes, cable shrugs, cable pullovers etc. I also done some incline bench db rows but with 24kg max db weight it's not exactly moving big weight. Although with 2 sec pauses at the top, slow/controlled rep speed and a good stretch at the bottom you can still make it very hard. They also have some gymnastics rings so I used those for pull ups. For bi-ceps it was more of the same and a variety of cable movements, some barbell reverse/standard curls, db spider curls and db dead stop concentration curls.

As I have been training most days my body definitely needed a break from heavy weightlifting so today I done abs and cardio. Abs was mainly hanging knee raises using the gymnastics rings, kneeling cable ab crunches, leg raises and seated knee tucks on a bench. Cardio was 40 mins on the stepmaster. I rotated between levels 5-12. On the lower settings I do glute raises or push down on every step whereas on the faster settings I do a lot of stepping on my tip toes (pushing down hard for every step). I was a mess after this and could barely move and my legs were pumped up. I am really enjoying all this cardio and can already see the difference it has made to my legs.

Preworkout I used 1 scoop of Utopia which has no pump ingredients and 200mg caffeine with citicoline, mucuna extract, huperzine a and vitamin c. It's not even needed but I really like it before cardio as it gives me a nice boost without over stimulating me. It's great for focus which only assists training even if it's just abs and cardio.

I have lowered carbs and increased good fats recently. I will push things further soon with more low days and go from there. My last meal today was 3 whole eggs, handful of macadamia nuts and 1 scoop of protein.

I will also now add 2ml syntheselen preworkout as I could do with the boost in energy/metabolism. That combined with 3ml synthetine is a great combo and will finish things off nicely. My hormones are still the same with no plans to change anything. My gyno has pretty much gone but I will use the other 5 letro tabs I have. So all in all things are good I just need to keep grinding away.

 

[Elvia1023]

What a difference 2 days make. Operation HGH is a failed mission The tiredness is beyond ridiculous now. I keep falling asleep. It's starting to annoy me. I will feel great and plan to do something then 5 mins later I get hit with a wave of extreme tiredness. I am only on my comp as I took 1 serving of De Novo's Utopia before

I trained at 6am today and it was good. I have been doing shoulders first recently so I swopped it to chest, shoulders and tri-ceps. No cardio to go into recovery as my legs could do with a break. Moreover I will have a big leg session tomorrow so I want them fresh. Right now I am not going crazy with weights nor pushing sets to their complete limit. They are hard sets but I am going more for volume with hard sets. So instead of "working set" I will just write "hard sets" as there is a big difference to me. Many call working sets any hard sets but I think of them as all out failure sets. I guess the former is correct as you are still working hard on 90% sets but just something I have always done as usually I warm up moving up in intensity to a final 1 or so all out working sets to complete failure. It also means my numbers of "hard sets" maybe skewed so an approximate.

Warm Up shoulders and chest with db's, cable presses and flyes (all very light weight).
Barbell Bench Press... 3 hard sets.
Kinetic Presses (different angles)... 3 hard sets.
Chest Dips... 1 hard set.
DB Bench Press with bands... 2 hard sets (last being a drop set with 1 drop).
DB Lateral Raise (bent arms)... 2 hard sets.
Incline Bench DB Lateral Raise (straight arms)... 3 hard sets.
Barbell Upright Rows... 3 hard sets.
Kinetic Shoulder Press... 1 hard set.
Cable Tri-cep Pushdowns... 4 hard sets.
Standing Cable Close Grip Bench... 2 hard sets.
Lying Barbell Skull Crushers supersetted with Close Grip Bench... 2 hard sets.
Stretches and Rumble Rolling for 20 mins.

Diet today...

4 Whole eggs and 2 sesame crackers with almond butter.
EAA Shake.
Train... 2 scoops of The Grind EAA's and 25g carbs (1 serving of demo day).
Chicken, vegetables, beansprouts (lot's) and kimchi on the side.
EAA shake.
Quark (zero fat) and a handful of grapes and blueberries.
EAA shake.
Chicken, vegetables, beansprouts (lot's) and kimchi on the side.

Gonna have another EAA shake. My last meal will probably be 4 whole eggs and some macadamia nuts.

Preworkout today I had 1 serving of Olympus Labs I Am Suprem3, 3ml synthetine, 1.5ml syntheselen and 20mg cialis. I actually had a break from my oral aas (do it occasionally) but will resume them tomorrow. All in all a crazy preworkout combo so amazing energy, focus, pumps and vascularity.

 

[Elvia1023]

The last 2 days I have trained very high volume. Recently I have been doing more hard sets but not going to complete failure. So I would warm up then do 2-6 hard sets per exercise. I would usually go up to about 90% and finish 1-4 reps before total failure for the hard sets. Although I have (more so in the last 2 days) done some failure sets and pushed things more. It's more about quality reps for me most of the time. As I am doing a lot of volume if I were to do multiple failure sets I would just crush my recovery capabilities.

Legs yesterday was crazy good. Even without going to total muscular failure for most movements it's still brutal training. Movements such as the vertical leg press really take it out of you. I did throw in some failure sets and in some cases even more (assisted reps for example). I also completely changes the sequence of bodyparts and it felt great. Generally I start with calves, hams, ad/abductors and quads but basically done the opposite.

Warm Up.
Leg Extensions... 5 hard sets with each leg.
Knee Raises (using standing leg curl machine)... 3 hard sets for each side.
Leg Press... unilateral for 3 sets each side then both legs for 6 hard sets (rotating close and wide stance).
Vertical Leg Press... 5 hard sets.
Hack Squat... 3 hard sets.
Hip Adductors... 3 hard sets.
Hip Abductors... 3 sets.
Glute Machine... 3 sets each side.
Standing Hamstring Curl supersetted with DB Stiff Leg Deadlifts... 5 hard sets.
Seated Unilateral Hamstring Curls... 4 hard sets. Last 2 included negative reps (both legs on positive and 1 leg for the negative).
Lying Leg Curl (right, left and both)... 1 hard set.
Standing Calf Raises... 5 hard sets of 30 reps.
Seated Calf Raises... 4 hard sets of 30 reps. Failed on the last 2 so rest paused to get 30 reps.
Stretches.

I woke up this day wanting more carbs so had a bowl of wholegrain cheerios with coconut milk for breakfast. I added 80g carbs from basmati rice to my pre workout and 2nd postworkout meals (chicken and vegetables). I also had a big cheat meal (McDonalds) post workout which included a chicken legend burger, fries, 4 chicken nuggets, 1 apple pie and an orange juice. Not ideal but I felt like it. I woke up the next day fuller and tighter so it done me good.

My legs have really improved recently. They will never be freaky but I am much happier with them. They are very long but proportional to my upper body. I will post some updated pics of everything in the near future.

 

[Elvia1023]

Tonight was back and abs. Due to the higher volume and frequency recently I decided to leave out bi-ceps and will probably to the same for tri-ceps (chest and shoulders) tomorrow. That way I will add in an arm, ab and cardio day this week for a change.

My nutrition today had been relaxed but low calorie. An example is pre workout I had a bowl of wholegrain cheerios with an EAA shake afterwards. The rest of the day has consisted of cottage cheese, quark, grapes and blueberries. Tomorrow I will resume with the chicken stir frys and frequent protein.

Preworkout tonight I had 2ml synthetine, 1.5ml syntheselen, 25mg winny, 20mg halo and 1 serving of Strom Sports Stimumax Black Edition. I trained back (with rear delts), abs and cardio.

Warm Up.
Reverse Pec Deck... 3 hard sets.
Incline Bench DB Rear Delt Raises... 2 hard sets (last one included partials).
Incline Bench High Rows... 4 hard sets.
Machine Pullovers... 3 hard sets.
Plate loaded Machine Rows (standing)... 3 hard sets including right, left and both arms (all 3 for each set).
Plate loaded Machine Rows (seated)... 2 hard sets.
Machine Pulldowns supersetted with Cable Rows... 3 hard sets.
Standing Cable Lat Pushdowns... 3 hard sets.
Abs for 20 mins including weighted rope crunches, hanging knee raises, cable oblique twists, lying knee/leg Raises, decline sit ups, machine twists and machine crunches.
Exercise Bike for 30 mins.

I had planned just to do 15 mins cardio to get my legs pumped up but when on there I decided to do more. I also get bored doing "easy" cardio so I upped the levels but nothing crazy but I was soaked and my legs pumped up so mission accomplished.

I walked home which took 15 mins and I was so hungry I decided just to have 60g protein from quark and about 60g carbs from the quark, grapes and blueberries. I have been trying to take Flex out alot as well so today that was a 90min walk. Yesterday before I trained legs I took Flex out for 2 1/2 hours which is the most I have done in awhile. We went on quite an adventure

AAS is 300mg test e, 400mg mast e, 25mg winny and 20mg halo. I plan to drop the halo soon or maybe keep it in at 10mg preworkout as a little boost. Plus up the winny to 50mg pre workout. I have some bits I can play about with but I doubt I will. Although I would like to add some LR3 but haven't even ordered any but may still get 2 vials to blast.

Synthergine is at 4ml per day now due to the orals. I drink 2ml AM/PM. I also plan to add in some health supps as I am barely taking any now (never reordered). I added 500mg metformin a few days ago. All I am using now is 1 carditone, 80mg telmisartan and 4 caps of MPA's HeartSolve and the odd serving of animal omega. I will add in some bits (mainly cholesterol and inflammation aids) and I plan to drop the carditone.

 

[Elvia1023]

I had an amazing workout tonight. I was struggling for motivation but 1 serving of preworkout had me in the zone. I used 1 serving of Olympus Labs I am Suprem3 with half a scoop of Komodo Pump. The energy, focus and pump was crazy. I was like a machine in the gym and really pushed it hard. High volume and fast paced. I trained shoulders and chest so tomorrow will be an "easier" day of arms and cardio.

Warm Up.
Standing DB Partial Lateral Raises... 4 hard sets of 20 reps.
Standing DB Lateral Raises (bent arms)... 4 hard sets of 15-10 reps.
Incline Bench DB Lateral Raises supersetted with Incline Bench DB Front Raises... 4 hard sets (brutal).
Machine Press... 3 hard sets. Last set 21 reps (7 wide, 7 middle and 7 narrow grip).
Flat Barbell Bench Press... 3 hard sets (last set with deadstops).
Flat DB Chest Press... 1 hard set.
Standing Cable Flyes (head down) supersetted with Plate Loaded Chest Press... 5 hard sets (brutal).
Stretches.

Preworkout I also had 2ml synthetine, 1.5ml syntheselen, 50mg winny and 10mg halo. So I have upped the winny and lowered the halo. My pre workout meal was chicken and vegetables. Intra was 2 scoops of The Grind EAA's. Post workout was quark with grapes and blueberries. My next meal (pre bed) is another one of chicken and vegetables but I am going to add some macadamia nuts.

I really feel the difference from the halo and it's been a complete success. I use the added aggression to good effect in the gym. I decided to lower the dose so I can run it a bit longer. I could order more but it would be a waste as I don't need that many tabs. My gyno has gone but I was on 2.5mg letro per day for 10 days so my joints are dry but I am ok. I know that is a high dose and not really needed but I literally just had 10 tabs so thought use them and with the 20mg nolva combined the gyno was gone within about 5 days.

Things are good and I have improved a lot this week so more of the same to come.

 

[Elvia1023]

I trained arms and cardio the other day. It was my way of training without doing anything too heavy on my CNS. That way I could train the next day so keep volume/frequency high without taking a day off. I do days off all the time but this week I wanted to stay active.

Arms were a mix of multiple exercises and supersetting bi-ceps and tri-ceps. I use a mix of barbells, db's, cables and bodyweight movements. Cardio was 40 mins on the step master on levels 5-12. It's like a leg workout for me as I either push down hard on every step, do glute raises on every step or stay on my tip toes doing calf raises. I really enjoyed it and was a mess at the end of it.

Yesterday was legs and cardio. Big session and very depleting. I finished with 15 mins in the sauna which was probably a mistake as I could barely walk afterwards.

Warm Up.
Standing Calf Raises... 5 sets of 30 reps.
Seated Calf Raises... 5 sets of 30 reps.
Stiff Leg DB Deadlifts... 5 sets of 15 reps.
Unilateral Seated Leg Curls... 5 sets of 15 reps with each leg.
Unilateral Vertical Leg Press... 5 sets of right, left and both feet.
Knee Raises using standing leg curl machine... 3 sets of 15 reps with each leg.
Unilateral Hack Squat... 5 sets of left, right and both feet.
Unliateral Leg Extensions... 5 sets of 15 reps for each leg.
Exercise Bike for 20 mins on a hard setting (15 mins plus 5 min cooldown).
Stretches.


For everything I pretty much went up in weight each set. For both calf movements the reps were extremely slow with holds/squeezes at the bottom/top. Therefore, on the last 2-3 sets I failed early so just rest paused to get to 30 reps.

Stiff leg deadlifts were kept very light just to get a good stretch. I actually added a few sets of standing leg curls here but never listed them. The seated leg curls were done unilaterally and for the last 2 sets included negative reps. I would finish on 10 reps not to full failure but the negatives were so slow it hit my hams hard.

The vertical leg press were hard and I included some pauses at the bottom under tension. I love this movement but have to be careful with my back as the machine is very old and can't be adjusted so I don't fit in it very well. The hack squats were brutal and some of the unilateral work was low reps so I actually later lightened the weight so I could get 10 deep/slow reps. However when back on both feet I would up the weight to make it harder. Leg Extensions went heavier every set and I finished the last 2 sets with a static hold at contraction until failure.

I had planned to have a massive post workout treat but wasn't sure what I would get. I went shopping after the gym and decided to get a bag of chocolate muesli (I added raspberries and bluberries). Plus a dessert with full cream, muesli, figs and pomegranite. I finished the muesli in 2 bowls with some time a part. In total this was about 3500 calories and loads of carbs. I was a bloated mess all day yesterday

Today is back to mainly chicken, rice and vegetables. I will also train abs and back with cardio. Have a good day everyone.

 

[Elvia1023]

I had a great back and abs session tonight. When I follow a certain order or perform certain exercises there is always a reason for everything. However, tonight was like my arm training yesterday. Basically just hitting it from every angle but just using a ran*** order of movements. I couldn't tell you what I done but just a mix of various movements and no order to anything. Although I did start with rear delts and I finished with more trap work but everything in between was a complete mix. Lot's of cable movements tonight and some unilateral stuff thrown in and even used as an intensity technique. The back movements I done include:

Incline Bench Rear Delt Flyes and High Rows.
Bent Over DB Rear Delt Flyes.
Cable Rows (high/medium/low).
Cable Pull Overs.
DB Pull Overs.
Unilateral Cable Rows.
Barbell Upright Row (Close Grip) supersetted with Cable Upright Rows.

Abs was fast paced with minimal rest for about 15 mins and included:

Rope Crunches.
Hanging Knee Raises (gymnastics rings).
Lying Knee/Leg Raises on a bench.
Seated Knee Tucks on a bench.
Weighted Bar Twists.

Pre workout I had 2ml synthetine, 1.5ml syntheselen, 50mg winny, 10mg halo and 1 serving of Olympus Labs I am Suprem3.

Intra workout I had 2 scoops of The Grind EAA's by Axe and Sledge.

Post workout chicken, basmati rice and vegetables. Later on the same meal again. I have just drank another EAA shake (new one). It's called EssentialMax by Strom Sports and contains 1000mg beta vulgaris as well as a decent dose of EAA's (missing l-tryptophan). Next it will be turkey breast and gonna treat myself to 5 rice cakes

 

[Elvia1023]

I never take my phone into the gym but have started listening to music when doing cardio. Some of the machines in my new gym have you-tube so that's another reason I like doing cardio there. So I just bring head phones and off I go. On the stairmaster it also had programs were it looks like you are on a nature trail or infinity stairs so I put one of those on. That way I can get in the zone and just go for it. I love listening to 90's trance and hard house music. I get so amped up and when the music starts to slow down I realize how fucked I am. I was listening to a few songs last time but had this on repeat at one point...

Faithless: Insomnia (Forever Faithless) - YouTube

Anyone else a fan of the club classics?

 

[Elvia1023]

I upped my carbs and lowered my fats recently and look much fuller for it. Today I have ate...

EAA shake with 1 serving of Animal Omega.
- Oats with chocolate/peanut butter flavoured whey and sliced banana.
Intra... 2 scoops of The Grind EAA's.
- 250g quark, 30g whey isolate (synthepure), 1 banana, grapes and blueberries.
- Chicken, jasmine rice, vegetables.
EAA shake.
- Turkey Breast, Rice cakes.
EAA shake (drinking now).
- Chicken, jasmine rice and spinach.

I decided to drop the winny today. My joints are too dry and it will effect my training now. I also want to start pushing the weights more. I trained shoulders and chest yesterday and decided to lift heavier and my shoulders were very dry and sore today. Nothing too bad but I know I can't lift like I want to on 50mg winny without significantly risking injury. Not sure how long I have been on it (need to look back) but a decent amount of time (25mg and recently up to 50mg). I even thought about moving up to 75-100mg to finish off but the effects from 50mg are too much on my joints (the same everytime I use it). It's a shame as everything else was gtg from it. If I ever use it again I may just add in 25mg for a longer period and leave it at that dose for some of the benefits but less of the joint issues.

So now it's 400mg test e, 400mg mast e and 10mg halo pre workout. I will see how I am in a few days and may add the proviron back in at 50mg to finish off. I still feel all of the halo effects at just 10mg but could do with keeping androgens high(er) to finish off.

I decided to leave my newer gym so my membership runs out at the end of the month. It was no contract so the reason I joined but I did have to pay a $69 joining fee. Although over here that's nothing so I got my money's worth as it was one of the cheaper gyms. I joined one of my old gyms yesterday. I love that feeling of training in a new place (not been there in over 2 years). It has equipment I am used to but I didn't want to stop training. Very high volume and I added in some abs and calves to shoulders and chest. I also made use of the sauna and steam room which I have missed.

Abs for 15 mins (machine crunches, machine twists, hanging knee raises and ab roller floor crunches).
Warm up with db's.
Shoulder Press... 2 working sets with 2.5pps and 3pps.
Standing DB Upright Row... 1 working set with 30kg db's.
Incline Bench Front Raises... 1 working set.
Standing Cable Front Raises... 1 working set.
Machine Lateral Raise... 5 sets of 15 reps with 30 secs rest between sets.
Decline Bench Press... 1 working set with 3pps.
TG Machine Press... 2 working sets with 3.5pps and 3pps.
Chest Dips... 2 working sets.
Machine Press... 1 working set.
Pec Deck... 5 sets of 15 reps with 30 secs rest between sets.
Calf Presses... 5 sets of 30 reps.
Cross Trainer... 15 mins.
Stretches.

Pre workout 2ml synthetine, 1.5ml syntheselen, 50mg winny, 10mg halo, 20mg cialis and 1 serving of Olympus Labs I am Suprem3.


Tonight I trained in the gym I am leaving soon. I was going with my gf who is also a member. Tonight was mainly about getting an arm pump and doing more intense cardio.

I rotated between tri-ceps and bi-ceps utilizing various movements such as cable pushdowns, cable curls, reverse curls, overhead tri-cep extension, skull crushers, hammer curls, close grip bench etc.

Then an intense 20 or so mins doing slate pushes going up to 100kg in plates. I finished with a drop set so 100kg, 80kg, 60kg and 40kg with no rest and needed to lie down for about 5 mins to recover. To finish I done 25 mins on the step master going between levels 5-15. On the slower setting doing glute raises or pushing down hard on every step. On the faster setting walking on my tiptoes and just generally trying to survive

Pre workout 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Strom Sports Stimumax Black Edition.

I will see how I am tomorrow and train if I feel good. It will be legs so I need to be well rested.

 

[striffe]

Your volume is very high but looks well planned out. Do you plan to compete?

 

[Elvia1023]

Your volume is very high but looks well planned out. Do you plan to compete?

Thanks. No plans to compete at all. I just do this for fun and like to experiment with my training, diet and supplements.

 

[Elvia1023]

I want to start lifting heavy again but I need to give it more time. My joints are very dry. My shoulders are still not 100% from training heavier the other day. I will still go heavy I just won't load up the shoulder or leg press etc. Today I trained legs and it was all about volume, connection and pump.

I don't want it to seem I am lifting light now though as I still used the max weight on various machines I just didn't use any plate loaded machines. The gym I trained at actually didn't have any and just the basics which was fine for today. Although for movements such as leg extenions I kept it to about middle of the rack and used controlled positives, slow negatives and squeezes at the top on every rep.

Today I also done 7 sets for certain isolation movements with a max of 30 secs rest between sets for maximum pump and to increase intensity without going too heavy. I pick a weight that by the time I am on set 3-4 it's very hard and by number 7 I have to rest pause or even do partials to get to 12-15 reps.

Abs for 10-15 mins including machine crunches, machine twists and hanging knee raises.
Exercise Bike for 6 mins to warm up.
Seated DB Calf Raises... 3 working sets (very high reps) for each leg.
Horizontal Calf Presses... 7 working sets of 15 reps (stretches/holds at the bottom and squeezes/holds at the top of every rep) with 30 secs rest between sets. Some partial reps to finish the last 2 sets.
Standing Leg Curls (using leg extension machine)... 3 working sets of approx 10 reps for each leg.
Seated Leg Curls... 7 sets of 12 reps with 30 secs rest between sets.
Glute Raises... 3 sets of 15 reps for each leg.
Hip Abductor... 1 working set with full weight rack.
Horizontal Leg Press... 5 working sets (wide and close stance).
Hip Adductor... 1 working set with full weight rack.
Leg Extensions... 7 sets of 15 reps with 30 secs rest between sets.
Stretches.

Pre workout 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Olympus Labs I am Suprem3 with 1/2 serving of Alpha Lion Komodo Pump.

I have been having carbs with every meal recently but will start having more lower days. Most days that will mean carbs will only be consumed around workouts. So far today I have ate...

Chicken, jasmine rice and spinach.
EAA Shake with 1 serving of Paradise Herbs ORAC-Energy Greens, 1 banana and 2 squares of 82% dark chocolate.
Intra... 2 scoops of The Grind EAA's with 37.5g carbs from Axe & Sledge's Demo Day.
Chicken, jasmine rice and spinach plus 1 banana.
EAA shake.

My next meal will be prawns/shrimp, mungbean noodles, red cabbage, carrots, soybeans and spinach drizzled in lemon juice, mirador sauce (similar to soy sauce) and apple cider vinegar. Then another EAA shake. Later probably some chicken with Asian vegetables. Before bed probably a protein shake with a handful of walnuts.

Tomorrow is back and I am looking forward to it

 

[Elvia1023]

My new supplement stack will be...

Supplement Needs CV Stack (HeartStack)... 2 servings per day
Supplement Needs Astrag-Flow (KidneyBPStack)... 2 servings per day
Controlled Labs Orange Triad + Greens... 1 serving per day.
Redcon1 Fade Out... 1 serving pre bed.
Zein Pharma Vitamin C... 1500mg AM/PM (3 grams per day).
Biovea Pomegranate Extract... 500mg AM/PM (1 gram per day).
Zein Pharma Krill Oil... 1.5g AM/PM (3 grams per day).
Synthetek's Synthergine... 2ml AM/PM (4ml per day).
Telmisartan... 80mg per day.

Here are the ingredient profiles...

Supplement Needs CV Stack (HeartStack)

Olive Leaf Extract – 500mg (mg per daily serving)
Pantethine – 450mg (900mg per daily serving)
Citrus Bergamot – 250mg (500mg per daily serving)
Grape Seed Extract – 200mg (400mg per daily serving)
Tocotrienol Compelx (EVNol) – 162.5mg (325mg per daily serving)
EGCG – 150mg (300mg per daily serving)
CoQ10 – 100mg (200mg per daily serving)
Astaxanthin – 5mg (10mg per daily serving)
Allicin – 2000mcg (4000mcg per daily serving)
D3 – 2500iu (5000iu per daily serving)
Vitamin K2 MK7 – 50mcg (100mcg per daily serving)


Supplement Needs Astrag-Flow (KidneyBPStack)

Astragalus Membranaceous Root 8000mg per day

(at a 4:1 astragalus extract)

Beetroot Extract – 1500mg per day

Hawthorn Berry Extract – 900mg per day

Goldenrod – 500mg per day


Controlled Labs Orange Triad + Greens

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Redcon1 Fade Out




Synthetek's Synthergine

 

[Elvia1023]

I will see how I am with this set up. After I get my next blood test I will adjust things accordingly. An example if my C-reactive protein (CRP) has increased I will likely add in curcumin. Although I don't think that will be needed but it's the only supplement I am considering putting back in due to it's many health benefits. I do occasionally take ginger root which has been shown to also lower CRP levels. Even magnesium can and that appears throughout the day with my other supps and the food I eat. I can't see health markers being too bad though so nothing else should be needed.

I want to keep supplements (actual tubs) to a minimum and that's why I have added a lot of multi-ingredient products so it's not a lot of products but covers all bases. I will also get rid of vitamin c and maybe telmisartan in the near future as well. If my bp rises when bulking next it will go back in. I recently dropped carditone as well as I simply don't need it.

 

[Elvia1023]

So much to report but will just post the mains bits. Been training hard and my diet is more restricted now. An example today for my pre workout meal I had chicken (boiled) with oat cakes (covered in iodized salt). Post workout I knew I would spend awhile in the sauna/steam room so I took some synthepure (50g protein) with 2 bananas to the gym. When I got back I had 500g quark with 1 scoop of EAA's mixed in and 250g raspberries. That meal is 27g carbs (sugar) if you don't count the fibre (18g in the raspberries). Then pretty much no carbs for the rest of the day. Well 200g beansprouts and asian veg (15-20g carbs) with beef mince for 2 meals. I stir fryed all of that in extra virgin coconut oil.

Over the years I have tried pretty much every training system going. The majority of the time I just create my own programs that are tailored to my body/goals. Although sometimes I will see something on you-tube and just copy it. It could just be 1 movement or a sequence of movements. Recently I have been doing some FST-7 training.

Now I should mention I think FST-7 is just like all the programs online with fancy names... a gimmick. It's simply done for marketing reasons. I also think the science behind the reasoning of it is wrong. However it's still a great training system as it's just common sense. I have trained that way many times before he even created it but I just didn't do 7 sets... maybe 4, 5 or even 10. When you strip it down it's basically just compound movements with progressive overload with some added isolation work. Although he is big on form and feeling the muscle work as opposed to just lifting weight. Then comes the isolation movements and he likes to finish (or start) with an FST-7 movement. I train like this all the time anyway but figured just do 7 sets. Although his 45-60 secs is too long for me and I usually go with 20-40 secs as my strength endurance is very good. I enjoy using minimal rest between sets especially when I am lifting lighter weights and I want to increase the intensity.

Here are 2 videos I saw recently and I will conclude with what I ended up doing. I changed the order around but I copied a lto of the stuff he had him do. All of this is just common sense and we have all done partials, pulse reps, posing etc. I do think what he has his guys do is great though. You could follow this style of training when trying to lift as heavy as possible or durign a deload you just change things to suit your goals and body. Incidentally he has his guys perform all the main movements such as squats but as this guy was very new to some of this he had him just use machines.

Train with The Pro Creator: Andrei Hammers FST-7 Legs, Part 1 - YouTube

Train with The Pro Creator: Schooling Andrei in FST-7 Legs, Part II - YouTube

Now my leg training today was brutal and I was destroyed afterwards. I fell asleep when I got back and my legs (especially my glutes) are already very sore. I am just making sure I get in many nutrients and aminos with some supps to help with my recovery so I can walk tomorrow. I will also be trying Redcon1's Fade Out (sleep product) for the 1st time tonight.

I changed some movements, the order of exercises and added in calves and abs...

Abs for 15 mins (machine crunches, machine twists, hanging knee raises and ab roller floor crunches).
Calf Presses... 5 sets of 30-15 reps going up in weight every set.
Calf Extensions... 7 sets of 12 reps with 30 secs rest between sets.
DB Stiff Leg Deadlifts... 5 sets of 12 reps going up in weight every set.
Seated Leg Curls... 7 sets of 15 reps with 30 secs rest between sets.
DB Walking Lunges... 4 sets going up in weight every set.
Leg Press (wide stance and as deep as possible)... 5 sets of 17 reps (12 + 5 pulse reps) going up in weight every set.
DB Squats... 4 sets of 20 reps (15 + 5 pulse reps) going up in weight every set. The last set being a drop set to bodyweight to failure.
Leg Extensions... 7 sets of 17 reps (12 + 5 pulse reps) with 30 secs rest between sets. The last set with 1 static hold to finish.
Stretches.

Pre workout I had 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of HR Labs Defib. Intra 2 scoops of Merica Labz Suprimos EAA's (rockets red glare flavour). Post workout 50g protein from synthepure and 2 bananas.

 

[Elvia1023]

2 nights using Redcon1's Fade Out and it's not going good so far. I will try it again tonight at a lower dose and see how I am. First night I took a heaped scoop and it hit me like a brick wall. I felt out of it but it stopped me from sleeping. I felt really weird in bed which I have done in the past when experimenting with GABA. I did feel good in many ways (my feet even started tingling) but just weird and after I fell asleep I woke up 3 hours later wide awake.

The 2nd time I took it I was destroyed from not sleeping properly the night before. I didn't need it but I figured try it again for a deep sleep. This time it stopped me sleeping again and I lay there for a few hours before drifting off. I was woken up early and felt a bit out of it but not too bad but felt the tiredness later that day.

I don't use strong drugs but have tried a few diazapam when I done my back in. I also used a few Zopiclone for sleep in the past just to try them out but I never needed them. This stuff feels stronger than both of those. It's no surprise looking at the many ingredients. This was more about improving the quality of my sleep and just something new to try but if it's the same tonight I will give it to one of my mates. Tonight I will do half the dose.

I also used hair removal cream today and that was a bit of a disaster as well Nothing I wasn't already expecting but I hoped for the best. Some bits came off suepr smooth but others just stayed the same. Good thing I ordered 2 bottles and it wasn't cheap and I used both of them as I am very hairy. Not too bad in the end but it was a mess. I am left with a mountain of hair on my back I will get my gf to shave off. I had to use an electric shaver on the bits the cream left which were many. My body is now a mix of smooth, stubble and hairy but I am getting there. I will get my back done tomorrow and go over the rest again and I should be ok. I do have a small rash on my arm and chest from the cream but it isn't too bad. The last one I used (years ago) left me in a massive rash all over my body so this one (protan hair off) was a relative success compared to that. I only ordered it as I hate shaving my body and I had to still do that anyway

Otherwise things are gtg. I trained back today and pushed it hard. Pre workout I had 2ml synthetine, 1.5ml syntheselen, 10mg halo and 1 serving of Chaos Crew's Stim Head. Intra I had 2 scoops of Merica Labz Suprimos EAA's (rockets red glare flavour). My pre workout meal was 300g beef mince with asian vegetables and added beansproats. After that I had my vitamins/supps which included 1 serving of controlled labs orange triad and greens and paradise herbs energy greens. Post workout I had 500g quark with 1 scoop of EAA's mixed in, 150g raspberries and 100g blueberries with lemon juice. After that I had turkey breast and 5 rice cakes (iodized salt). My next meal will probably be beef mince and vegetables. My back workout looked like...

Abs for 10-15 mins.
Incline Bench Rear Delt Flyes supersetted with High Rows... 4 sets of 20-15 reps and 15-10 reps for each.
Standing Long Rope Face Pulls... 4 sets of 15 reps.
Machine High Rows... 3 sets of 15 reps.
Lat Pull Downs... 4 sets with left, right and both arms going up in weight.
Seated Cable Rows... 2 sets of 15 reps with both arms then 4 unilateral sets (2 for each arm) for approx 15-12 reps.
Machine Lat Pulldowns... 2 sets facing forwards and 2 sets facing backwards with all including right, left and both arms.
TG Back Row... 2 working sets seated and 2 working sets standing with 3 and 4 pps.
Machine Rows... 1 working set.
Barbell Shrugs supersetted with DB Shrugs... 4 sets going up to 2.5pps and I think 32kg db's. Weight wasn't important for me here just proper contraction and overall intensity. On the last set I done 2.5pps and a drop set of 32kg then 16kg db's.
Cable Pulldowns... 7 sets of 12 reps with 30 secs rest between sets.
Lower Back Extensions... 3 drops sets just with a 10kg plate then bodyweight.
Stretches.

As you can see very high volume but I love it and I went through that very quickly. Tomorrow it will be chest and shoulders and more of the same.

 

[Elvia1023]

2 nights using Redcon1's Fade Out and it's not going good so far. I will try it again tonight at a lower dose and see how I am. First night I took a heaped scoop and it hit me like a brick wall. I felt out of it but it stopped me from sleeping. I felt really weird in bed which I have done in the past when experimenting with GABA. I did feel good in many ways (my feet even started tingling) but just weird and after I fell asleep I woke up 3 hours later wide awake.

The 2nd time I took it I was destroyed from not sleeping properly the night before. I didn't need it but I figured try it again for a deep sleep. This time it stopped me sleeping again and I lay there for a few hours before drifting off. I was woken up early and felt a bit out of it but not too bad but felt the tiredness later that day.

I don't use strong drugs but have tried a few diazapam when I done my back in. I also used a few Zopiclone for sleep in the past just to try them out but I never needed them. This stuff feels stronger than both of those. It's no surprise looking at the many ingredients. This was more about improving the quality of my sleep and just something new to try but if it's the same tonight I will give it to one of my mates. Tonight I will do half the dose.

Last night I took about 60% of 1 scoop of Fade Out and it felt really good. Although I did get woken up again by my gf after 2 hours and I was wide awake. However this time I was able to go back a sleep and it was good. I have also realized the ingredient panel I posted is incorrect. I have found 3 different versions of Fade Out. I assume because phenibut was banned here they upped the GABA to 3 grams. Mine also has a big dose of zinc and magnesium. Moving forward I will stick with about 60% of 1 serving and not go any higher.

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