Approved Log MY Competition Cycle And Training Log

[Smerks]

CURRENT SITUATION AND TIME FRAME
3 weeks in
14 weeks to go
Competition April 6th

*Started late as was a last minute decision
*Have quit vaping and am over coming night eating syndrome both tracking succesfully
*Enforcing daily grounding and mindfulness along with journaling.
*Have set goals created daily and fortnightly schedual and made calander to cross days of
*have coach, phsycologist, physio, and bloods doctor
*Using cycle support supplements fish oil, nac, milk thistle,
Current cycle
All from Nexus quite happy with new suppliers quality no complaints.

CYCLE STARTOUT
Test E 250mg week
Tren E 200mg week
Anavar 30mg daily

"ONCE ANAVAR RUNS OUT I WILL BE REPLACING WOTH 200-300MG MASTERON"

"8 WEEKS OUT WILL DO BLOODS AND ADJUST CYCLE LAYOUT"

Calories and Macros

TRAINING DAYS (adjusted weekly)
Calories 2574
Protien. 228
Carbs. 259
Fats. 70

NON TRAINING DAYS
Calories 2433
Protien. 222
Carbs. 230
Fats. 70

Training Routine

PUSH UPPER 1
Barbell Chest Press 4x sets 12,10,8,6 reps
Dumbell Shoulder Press 3x 12 rest pause 10 seconds then 2-3 more reps
Machine Chest Fly Pec Dec 4x sets 10x reps SUPERSET
Bodyweight Pushups AMRAP
Bodyweight Dips 4x sets AMRAP SUPERSET
Cable Tricep Vbar Pushdowns 15x reps
Standing Calf Raise 6x sets 8x reps tempo 3112
Abb Crunches 4x sets 30 seconds continuous

PUSH LOWER 1
Barbel Box Squats 4x sets 12,10,8,6x reps
Dumbel Split Squats (Elevated Front Foot) 4x sets 10x reps
Machine Leg Press 4x sets 12x reps
TRIPPLE SET
Machine Leg Extensions 15x reps
Bodyweight Squats. 15 reps
Machine Leg Extensions. 15 reps

PULL UPPER 2
Bodyweight Close Grip Pullups 4x sets AMRAP tempo 3112
Barbel Bent Over Row 4x sets 8x reps Rest pause 10seconds then 2-3 more reps
Dumbel Single Arm Row 4x sets 10x reps arm to arm no rest
Face Pulls Cable Rope 4x sets 10x reps tempo 5112
Barbell Bicep Curls 4x sets '21s' 7 full, 7 upper, 7 lower
Cable Bicep Hammer Curls Rope 4x sets 15x reps
Knee Tucks On Fitball 4x sets 12x reps

PUSH LOWER 2
Barbell Glute Bridge 4x sets 10x reps
Machine Lying Leg Curl 4x sets tempo 3112
Barbell Romanian Deadlift 5x sets 12,10,8,6,4x reps
Machine Leg Press Hi Foot Position 4x sets 15x reps
Machine Toe Press 5x sets 15x reps

PUSH/PULL UPPER 3
Barbel Shoulders Upright Row 3x sets 12x reps Rest pause 10 seconds then 2-3 more reps
Cable Lat Pulldown Wide Grip 3x sets 8x reps tempo 5151
Barbell Benchpress Incline 4x sets 12x reps
Seated Rear Dumbel Raise 4x sets 12x reps tempo 3112
Barbell Close Grip Bench Press 4x sets 8x reps tempo 3112
Barbel Spider Curl 4x sets 12x reps
Straight Leg Raises Roman Chair 4x sets 15x reps

Cardio
5x 40 minute cardio
1x hit training 20 seconds flat out 40 seconds rest 12 reps

 

[trespassing_minds]

CURRENT SITUATION AND TIME FRAME
3 weeks in
14 weeks to go
Competition April 6th

*Started late as was a last minute decision
*Have quit vaping and am over coming night eating syndrome both tracking succesfully
*Enforcing daily grounding and mindfulness along with journaling.
*Have set goals created daily and fortnightly schedual and made calander to cross days of
*have coach, phsycologist, physio, and bloods doctor
*Using cycle support supplements fish oil, nac, milk thistle,
Current cycle
All from Nexus quite happy with new suppliers quality no complaints.

CYCLE STARTOUT
Test E 250mg week
Tren E 200mg week
Anavar 30mg daily

"ONCE ANAVAR RUNS OUT I WILL BE REPLACING WOTH 200-300MG MASTERON"

"8 WEEKS OUT WILL DO BLOODS AND ADJUST CYCLE LAYOUT"

Calories and Macros

TRAINING DAYS (adjusted weekly)
Calories 2574
Protien. 228
Carbs. 259
Fats. 70

NON TRAINING DAYS
Calories 2433
Protien. 222
Carbs. 230
Fats. 70

Training Routine

PUSH UPPER 1
Barbell Chest Press 4x sets 12,10,8,6 reps
Dumbell Shoulder Press 3x 12 rest pause 10 seconds then 2-3 more reps
Machine Chest Fly Pec Dec 4x sets 10x reps SUPERSET
Bodyweight Pushups AMRAP
Bodyweight Dips 4x sets AMRAP SUPERSET
Cable Tricep Vbar Pushdowns 15x reps
Standing Calf Raise 6x sets 8x reps tempo 3112
Abb Crunches 4x sets 30 seconds continuous

PUSH LOWER 1
Barbel Box Squats 4x sets 12,10,8,6x reps
Dumbel Split Squats (Elevated Front Foot) 4x sets 10x reps
Machine Leg Press 4x sets 12x reps
TRIPPLE SET
Machine Leg Extensions 15x reps
Bodyweight Squats. 15 reps
Machine Leg Extensions. 15 reps

PULL UPPER 2
Bodyweight Close Grip Pullups 4x sets AMRAP tempo 3112
Barbel Bent Over Row 4x sets 8x reps Rest pause 10seconds then 2-3 more reps
Dumbel Single Arm Row 4x sets 10x reps arm to arm no rest
Face Pulls Cable Rope 4x sets 10x reps tempo 5112
Barbell Bicep Curls 4x sets '21s' 7 full, 7 upper, 7 lower
Cable Bicep Hammer Curls Rope 4x sets 15x reps
Knee Tucks On Fitball 4x sets 12x reps

PUSH LOWER 2
Barbell Glute Bridge 4x sets 10x reps
Machine Lying Leg Curl 4x sets tempo 3112
Barbell Romanian Deadlift 5x sets 12,10,8,6,4x reps
Machine Leg Press Hi Foot Position 4x sets 15x reps
Machine Toe Press 5x sets 15x reps

PUSH/PULL UPPER 3
Barbel Shoulders Upright Row 3x sets 12x reps Rest pause 10 seconds then 2-3 more reps
Cable Lat Pulldown Wide Grip 3x sets 8x reps tempo 5151
Barbell Benchpress Incline 4x sets 12x reps
Seated Rear Dumbel Raise 4x sets 12x reps tempo 3112
Barbell Close Grip Bench Press 4x sets 8x reps tempo 3112
Barbel Spider Curl 4x sets 12x reps
Straight Leg Raises Roman Chair 4x sets 15x reps

Cardio
5x 40 minute cardio
1x hit training 20 seconds flat out 40 seconds rest 12 reps

Bro wow

Look amazing can't wait to see your updates and posts.

Be sure to check out forum sponsors @gearmaniac101 for any of your supplement needs

 

[Smerks]

Weekly Check in

Weight 77.1
Chest 104
Waist 82
Hips 96
Thigh 56

Small drop in weight 1cm of the waist and .5 of the thigh looks like i gained some muscle and slightly leaned. looking pretty good as im quite bloates and didnt sleep that well the past few days.

All training and calories remained the same
Had large cheat meal tuesday.
been practicing basic poses every day looking at chosing some classic ones to master. Feeling drained but pushing through barriers is part of the beast. will prioritise some rest still meet targets and move forward with a champion mindset.

Been 2 weeks on clen 90mg a day in morning will be dropping this for the next 2 weeks before resuming and see the anavar is getting there so will be shifting to masteron soon

 

[trespassing_minds]

Wow brother that is super impressive. You are crazy lean.

How are you finding the clen? Any sides?

 

[Smerks]

Thanks man ive used ome old clen i found a while ago and staggered up to 120 and was fine so this time ive just started from 90 and will go 2 weeks on 2 weeks off dont think any bad sides although im new to this stuff the first week i dropped 2kg so i find it works really well for me definately a handy resource

 

[trespassing_minds]

Thanks man ive used ome old clen i found a while ago and staggered up to 120 and was fine so this time ive just started from 90 and will go 2 weeks on 2 weeks off dont think any bad sides although im new to this stuff the first week i dropped 2kg so i find it works really well for me definately a handy resource

Nice you are looking amazing.

 

[Skays]

Really impressive @Smerks

You look good and very lean. Do you know what BF you are?

 

[Smerks]

Thanks heaps, Broski! I dont man i go buy visual. I definitely have some viserral fat in the gut region to take care of, but looking at the hamstrings and glutes, i am getting close. I will push through for 2 more weeks, then look at somewhat of a re feed and reduce cardio load for a week before kicking on again!

 

[KIPhustles]

CYCLE STARTOUT
Test E 250mg week
Tren E 200mg week
Anavar 30mg daily

Looking good mate. I'm curious, have all your stacks been low dose? It's great that these numbers work for you.

 

[Smerks]

i have found consistancy and commitmebt are key you could do evrything right and get great results on low dose of the right compunds and be way better of than on all the gear in the world and not doing things right plus my body stays healthy for longer with the right protection and the results seem to keep going. that being said nothing like a big bash every nlw and then haha.

 

[Smerks]

2 week check-in update!

Cardio was put up to 40 minutes hit sessi and n add a d calorie reduction of 200 calories a day on weeken. On training off days. I pushed the clen for an extra week. results have been goodcl considering binge eating setback. "1.1kg drop" "smallest waist in a long time"

NEW WEIGHT AND MEASUREMENTS

weight 75.9
chest 104
waist 81
hips 94
thigh 54

Had a bad binge eating session trying to use medication to catch up on sleep. Medication is not the answer. Just work with what you got and do the best you can with that.

I have dropped the anavar and replaced it with 300 masteron wk 1 week in.

I noticed a loss in upper body strength, but this is to be expected.

Have found daily energy and recovery to be low, but in these times, you need to keep the right mindset. I remember I am doing this to myself on purpose, and this is what i am after and a part of my results.

I have also found an inner beast. i didn't know who was there in me pushing through higher cardio blocks with minimal energy.

 

[hubbles]

Hey brother, keen to see how things progress! You mentioned this was a last minute decision, what made you pull the trigger on competing this year and have you competed before or is this your first time to go on stage?