8 week logging el'compa

[seventies voodoojuice]

Post training tucker.

 

[Dunstone]

Solid training and Awesome shape!

Now to nail the food thing-
2g/kg protein minimum divided between 3/5meals
Carbs to make 30-40% of the total
And fats make the reest:

• Calories: 2000 kcal
• Protein: 200g
• Carbs: 170–180g
• Fats: 50–60g

This how I would look at it

4 Meals + PWO Shake (Rice Flour Version)

Meal 1 (Breakfast – clean + controlled carbs)
Chicken breast – 150g cooked or 45g WPI
High-protein Greek yogurt – 200g
Rice flour – 40g (dry, cooked into porridge)
Blueberries – 50g

cook rice flour with water + cinnamon = quick “cream of rice”

Meal 2 (Pre-Workout – main carb meal)

• Chicken breast – 180g cooked
• Jasmine rice – 150g cooked
• Green veg – 100–150g

Post-Workout Shake

• Whey protein – 2 scoops (~50g protein)
• Banana – 100g

Meal 3 (Post-Workout Whole Food

• Chicken / turkey / white fish – 180g cooked
• Potato or sweet potato – 200g cooked
• Green veg –

Meal 4 (Dinner – fats focused)

• Lean beef mince (90%) – 200g cooked
• Green veg – 150g
• Olive oil – 10g
• Avocado – 50

Daily Totals

• Calories: ~1950–2050 kcal
• Protein: ~200–210g
• Carbs: ~155–175g
• Fats: ~50–60g

 

[seventies voodoojuice]

Thursdays update,leg day.

10km mountain bike ride

Barbell squats,
1 × set of 50 reps @ 100lbs
1 × set of 8 reps @ 230lbs

Barbell lunges,
1 × set of 25 reps @ 100lbs
1 × set of 20 reps @ 160lbs

Standing calve raisers,
2 × sets of 35 reps

Dumbbell split lunges,
1 × set of 30 reps @ 35lbs
1 × set of 15 reps @ 50lbs

1 × set of Standing calve raisers for 30 reps.

Step ups(crate),
2 × sets of 50 reps.

Real intense burn on the high reps step ups at end of training,bike ride was awesome ,love to start leg day with a solid ride.no Anavar for leg day,same as back day.pumps are to debilitating.

Trained Saturday morning just a calisthenics session.will.post after tonight's chest session.just going to be a quick ,light one I have work tonight then work tomorrow.sunday night, Monday.

3500 calories there abouts.180gm protein.
Onto the next..

 

[seventies voodoojuice]

Some gear porn,next couple of cycles in the bag.

 

[seventies voodoojuice]

Update log for Saturdays calisthenics session,
pumped out a quick workout 4am before heading to work.very time limited so it's basic af.but it's something so I feel good getting that done atleast.

2 × sets of incline diamonds for 12
2 sets of neutral flat push ups 12

2 × sets of dips for 8
2 sets of pull ups for 6

2 × sets of box jumps for 20
2 × sets of lunges for 20
2 × sets of step ups for 20
2 × sets of standing calve raisers for 30

2 × sets of incline push ups for 12.
20mg Anavar pre workout,
and that's that,barely had the time but I get dirty on myself if I don't do what I plan,or at least improvise and get something done.
Wheat box with banana,full cream milk for breakfast,spoiled with a blueberry muffin & coffee.

 

[seventies voodoojuice]

Got in a fair chest session yesterday,will update it in my break today so it gets me to my 4 posts,just been hectic busy with work,life,family training etc so it slipped by me.bare with me I will get that post update done shortly guys.

 

[seventies voodoojuice]

Time to update my log for this week,time has got away from me hard this week,so much work,just time to train and sleep basically.

Tuesday chest day,
Incline barbell bench press (7°).

1 × set of 40 reps @ 140lbs
1 × set of 8 reps @ 220lbs

Dumbbell press,
1 × set of 40 reps @ 35lb
1 × set of 8 reps @ 60lbs

Dumbbell flys,
1 × set of 20 reps @ 22lbs
1 × set of 6 reps @ 35lbs

Close grip incline bench press,
1 × set of 40 reps @ 100lbs
1 × set of 6 reps @ 170lbs.
20mg Anavar pre workout.

Onto the next.

 

[seventies voodoojuice]

Update to Thursday training.
Back session.

Barbell rows,
1 × set of 20 reps @ 100lbs
1 × set of 8 reps @ 200lbs

Close grip pull ups,
2 × sets for 8 reps

Wide grip pull ups,
2 × sets for 6 reps

Tbar rows,
1 × set of 40 reps @ 100lbs
1 × set of 8 reps @ 230lbs

Dumbbell rows,
2 × sets of 8 reps @ 50lbs

No Anavar on back day, obvious reason.
Pull ups are so hard to get decent amount reps up but I'm aiming for 1 extra rep or so next time.adious amigos.

 

[seventies voodoojuice]

Update for Saturday.
Shoulders & traps,

Barbell military press,
1 × set of 30 reps @ 100lbs
1 × set of 8 reps @ 140lbs

Arnold press,
1 × set of 30 reps @ 25lbs
1 × set of 8 reps at 50lbs

Side delt raisers,
1 × set of 20 reps @ 25lbs
1 × set of 6 reps @ 35lbs

Rear delt flys,
1 × set of 20 reps @ 25lbs
1 × set of 6 reps @ 35lbs

Barbell shrugs,
1 × set of 40 reps @ 100lbs
1 × failure set @ 230lbs.

Anavar 20mg pre workout.those low weight high rep sets starting every exercise really get an intense pump with Anavar on board.veins pop like crazy.
Even after all the healing cycles of BPC,tb etc,I still get that right shoulder pain ,heavy feeling on certain exercises,even on bench press,flys etc.
One of those things I suppose.

 

[seventies voodoojuice]

 

[seventies voodoojuice]

After training snacks,well done to my better half.she is great value.

 

[seventies voodoojuice]

Hope everyone had an awesome Easter.
Monday log update.
Leg day.
5km mountain bike ride,cruise on flat roads.

Barbell squats,
1 × set of 40 reps @ 120lbs
1 × set of 10 reps @ 220lbs
1 × set of 15 reps @ 160lbs

Barbell lunges,
1 × set of 40 reps @ 100lbs
1 × set of 20 reps @ 160lbs
1 × set of 50 reps (no weight)

Standing Calve raisers,
3 × sets for 35 reps

Bulgarian split squats,
1 × set of 50 reps(no weight)
1 × set of 30 reps @ 35lbs dumbbell
1 × set of 8 reps @ 50lbs

Step ups for 50 reps,
Box jumps for 50 reps.

Pumped a little more volume into this one,only the extra set though the high reps are really effective for me at my age,I find it's the best path to growth for me.
No Anavar pre workout,will be adding in dbol next session.
3200 calories there abouts, protein 180gm.
All my training is done free weights,only leverage I use is home made T-bar for back rows.may be starting a gym in next week or two to train with my son 2 days a week atleast at gym.
Thanks to all and thanks to AGW for this great platform and opportunity to log here.

 

[seventies voodoojuice]

Call me fat but I'm on a bulk.lol

 

[seventies voodoojuice]

Post training omelette,2 × cheese,ham, avocado, tomato.

 

[seventies voodoojuice]

Midnight anabolics snack...

 

[seventies voodoojuice]

Log update,just a quick calesthenics circuit.

3 × sets of 10 diamonds
3 × sets of incline push ups

2 × sets of dips for 8 reps
50 lunges each side
2 × sets Neutral grip pulls × 6
25 box jumps × 2 sets
2 × sets of wide grip pull ups for 5 reps
50 × squats/35 standing calve raisers × 2 sets.
10 minutes mountain bike ride.

Awesome pump of 30 mg anavar.next weights session I might run dbol pre workout.

 

[seventies voodoojuice]

This omelette turned out so tasty,2 × cheeses,avocado,tomato,ham...

 

[seventies voodoojuice]

Log update,
Barbell compound exercises.

Incline barbell press (7°)
1 × set of 50 reps @ 100lbs
1 × set of 8 reps @ 200lbs
1 × drop set down to 100lbs

Military press,
1 × set of 50 reps @ 50lbs
1 × set of 8 reps @ 160lbs
1 drop set down to 50lbs

Squats,
1 × set of 50 reps @ 100lbs
1 × set of 8 reps @ 230lbs
1 × set of 20 reps @ 100lbs

Tbar rows,(substitute for barbell rows)
1 × set of 50 reps @ 100lbs
1 × set of 8 reps @ 200lbs
1 × drop set down to 100lbs

Bicep curls,
2 × sets of 10 reps @ 80lbs

Close grip bench press,
1 × set of 30 reps @ 80lbs
1 × set of 8 reps @ 160lbs
1 × drop set down to 80lbs

Once again,intense pump on 30mg Anavar,(added in)20mg dbol pre workout especially with the high rep sets.
Calories average 3000+ protein 180gm.
Just felt like a change like always,good to mix it up whenever I can.might do a dumbbell only session next one up.

 

[seventies voodoojuice]

Tasty chicken tortilla,or quesadillas,can't remember what my missus called them but pretty damn good.shes a good girl..

 

[Binnie]

Tasty chicken tortilla,or quesadillas,can't remember what my missus called them but pretty damn good.shes a good girl..View attachment 8172

They look delicious. I’m a sucker for melted cheese on basically anything!