Age:
44
Current Weight:
80kg
Height:
178cm
Body Fat %:
15%
Training Experience:
Have been lifting for 25 years but with more consideration over the last 5 years.
Cycle Stack:
12 Week Cycle:
12 weeks - 250mg Testosterone Enanthate twice a week, Tues & Fri
AI & PCT :
Depending how I feel post cycle
Clomid - 100mg for 1 week, 50mg second week, 25mg third and fourth week
Supplements Used:
Mushashi Protein and pre workout
Multivitamin
Magnesium
Creatine 8mg/day
Diet Overview:
2500 calories
44:40:16 -225 protein, 200 carbs 70 fats
Usually 5 meals plus post workout shake (45 gram protein).
Will have takeaway meals occasionally but am fairly strict with my diet.
Breakfast consists of meal prepped egg whites, bacon, and english muffins.
Mid morning - 30g protein bar and 15 grams protein yoghurt.
Lunch - prepped chicken or turkey with rice and vegetables.
Mid afternoon - 30g protein bar and 15 grams protein yoghurt.
Dinner - High protein low carb meal. Vary between meat protein sources.
Sometimes a high protein waffle desert with zero calorie salted caramel topping.
Training Schedule:
I train 6-7 days a week, focusing on hypertrophy training. I have just begun adding 30 mins on the bike 3-4 times/week. I split my routine into push, pull, legs. Each session will vary slightly depending on what the focus was on the last training day. I train shoulders on both push and pull days but might focus more on the rear and medial delt on pull day and front delt on push day. In saying that I put extra emphasis on shoulder development. If I don't get time to do a seperate morning cardio session, I usually do 30 minutes on the bike post lift. I dont have too many rest days but when I do, I still keep active to prevent tightness and back aches.
Exercises - Mostly 4 sets (including 1 warm up) but can vary depending on what the focus was of the last push/pull/leg day
Reps can also vary depending on weight but try to keep in the range below
Chest - Bench flat, incline 8-12 reps.
Chest press 8-12 reps
Cable fly - 12-15 reps
Back - Machine row - 12-15 reps
Lat pulldown (v grip) - 12-15 reps
T-bar row - 4 sets 8-12 reps
Shoulders - Dumbell shoulder press 12-15 reps
Machine shoulder press - 15-20 reps
Dumbell lateral raise - 20-25 reps
Bent over rear lateral raise - 20-25 reps
Cable rear delt fly - 20-25 reps
Biceps - Dumbell curls - 15-20 reps
Cable arm curl - 15-20 reps
EZ bar curl 20-25 reps
Triceps - Rope pulldown - 20-25 reps
Straight bar push down 15-20 reps
Rope overhead extension - 15-20 reps
Legs - Leg Press - 12-15 reps
Leg extension - 20-25 reps
Smith squat - 10-12 reps
Seated leg curl - 15-20 reps
Lying hamstring curl - 15-20 reps
Barbell RDL - 10-12 reps
Goal for the Competition:
I plan to leave my calorie intake and macros where they are with the aim to lose some body fat, hopefully down to 10-12% and gain some muscle mass. I'd be happy to stay a similar weight to what I am now (80kg) but drop some fat and gain some muscle. I'm thinking I will probably get to 82-84kg by the end of this competition.
Health Status
All of the usuals. Have just remedied a tear in my left rotator cuff. It is currently feeling good. The tendonitis on my right elbow has flared up of late so am strapping below the elbow for each push and pull lift and have adjusted some exercises to move load from the elbow.
44
Current Weight:
80kg
Height:
178cm
Body Fat %:
15%
Training Experience:
Have been lifting for 25 years but with more consideration over the last 5 years.
Cycle Stack:
12 Week Cycle:
12 weeks - 250mg Testosterone Enanthate twice a week, Tues & Fri
AI & PCT :
Depending how I feel post cycle
Clomid - 100mg for 1 week, 50mg second week, 25mg third and fourth week
Supplements Used:
Mushashi Protein and pre workout
Multivitamin
Magnesium
Creatine 8mg/day
Diet Overview:
2500 calories
44:40:16 -225 protein, 200 carbs 70 fats
Usually 5 meals plus post workout shake (45 gram protein).
Will have takeaway meals occasionally but am fairly strict with my diet.
Breakfast consists of meal prepped egg whites, bacon, and english muffins.
Mid morning - 30g protein bar and 15 grams protein yoghurt.
Lunch - prepped chicken or turkey with rice and vegetables.
Mid afternoon - 30g protein bar and 15 grams protein yoghurt.
Dinner - High protein low carb meal. Vary between meat protein sources.
Sometimes a high protein waffle desert with zero calorie salted caramel topping.
Training Schedule:
I train 6-7 days a week, focusing on hypertrophy training. I have just begun adding 30 mins on the bike 3-4 times/week. I split my routine into push, pull, legs. Each session will vary slightly depending on what the focus was on the last training day. I train shoulders on both push and pull days but might focus more on the rear and medial delt on pull day and front delt on push day. In saying that I put extra emphasis on shoulder development. If I don't get time to do a seperate morning cardio session, I usually do 30 minutes on the bike post lift. I dont have too many rest days but when I do, I still keep active to prevent tightness and back aches.
Exercises - Mostly 4 sets (including 1 warm up) but can vary depending on what the focus was of the last push/pull/leg day
Reps can also vary depending on weight but try to keep in the range below
Chest - Bench flat, incline 8-12 reps.
Chest press 8-12 reps
Cable fly - 12-15 reps
Back - Machine row - 12-15 reps
Lat pulldown (v grip) - 12-15 reps
T-bar row - 4 sets 8-12 reps
Shoulders - Dumbell shoulder press 12-15 reps
Machine shoulder press - 15-20 reps
Dumbell lateral raise - 20-25 reps
Bent over rear lateral raise - 20-25 reps
Cable rear delt fly - 20-25 reps
Biceps - Dumbell curls - 15-20 reps
Cable arm curl - 15-20 reps
EZ bar curl 20-25 reps
Triceps - Rope pulldown - 20-25 reps
Straight bar push down 15-20 reps
Rope overhead extension - 15-20 reps
Legs - Leg Press - 12-15 reps
Leg extension - 20-25 reps
Smith squat - 10-12 reps
Seated leg curl - 15-20 reps
Lying hamstring curl - 15-20 reps
Barbell RDL - 10-12 reps
Goal for the Competition:
I plan to leave my calorie intake and macros where they are with the aim to lose some body fat, hopefully down to 10-12% and gain some muscle mass. I'd be happy to stay a similar weight to what I am now (80kg) but drop some fat and gain some muscle. I'm thinking I will probably get to 82-84kg by the end of this competition.
Health Status
All of the usuals. Have just remedied a tear in my left rotator cuff. It is currently feeling good. The tendonitis on my right elbow has flared up of late so am strapping below the elbow for each push and pull lift and have adjusted some exercises to move load from the elbow.
Attachments
Last edited:
