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Throwing together a log for upcoming cutting phase and to enter the 5k competition
I will be doing end of week log updates with training and other updates
Diet plan has been written up by my coach and will also be subject to adjusting based on weekly check-ins. Will throw in example and macros etc when possible
Training
My coach has put together a 5 day high intensity/low volume split focused on hypertrophy/strength with cardio/abs to be trained on non-lift days.
Unless otherwise specified, each exercise performed for one heavy set to failure in the 8-12 rep range after warm up/building sets. Aiming for improvements each week in either reps or weight.
Back/Shoulders
Chest
Legs
Back/Shoulders
Arms
Current Stats (dexa scanned):
BW: 107.6kg
BF: 14.2%
Lean Body Mass: 89.66kg
Goals:
Ideally aiming for 9% BF
This would mean about a 5kg fat loss (if LBM was unchanged)
Physique wise, a focus on delts/back width - hence two back/shoulder days in training
PEDs
210mg Sustanon (Alpha Labs)
120mg Primo (UGLOZ)
(subject to adjusting based on bloods, primo is new to me and need to check E2 etc)
Other Supps
Usual bits and pieces like multi, fish oil etc
Injectable L-Carnitine
Starting pic attached
I will be doing end of week log updates with training and other updates
Diet plan has been written up by my coach and will also be subject to adjusting based on weekly check-ins. Will throw in example and macros etc when possible
Training
My coach has put together a 5 day high intensity/low volume split focused on hypertrophy/strength with cardio/abs to be trained on non-lift days.
Unless otherwise specified, each exercise performed for one heavy set to failure in the 8-12 rep range after warm up/building sets. Aiming for improvements each week in either reps or weight.
Back/Shoulders
Chest
Legs
Back/Shoulders
Arms
Current Stats (dexa scanned):
BW: 107.6kg
BF: 14.2%
Lean Body Mass: 89.66kg
Goals:
Ideally aiming for 9% BF
This would mean about a 5kg fat loss (if LBM was unchanged)
Physique wise, a focus on delts/back width - hence two back/shoulder days in training
PEDs
210mg Sustanon (Alpha Labs)
120mg Primo (UGLOZ)
(subject to adjusting based on bloods, primo is new to me and need to check E2 etc)
Other Supps
Usual bits and pieces like multi, fish oil etc
Injectable L-Carnitine
Starting pic attached
