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Age:
34
Current Weight:
88kg
Height:
172cm
Body Fat %: (if applicable)
28.6%
Training Experience:
4 years
Cycle Stack: (include compounds, dosages, and duration)
TRT dose of Testosterone Enantate (TBA)
Possibly adding 40mg Anavar for the last 6 weeks
AI & PCT :
Anastrozole (on hand if required)
Supplements Used:
Bulk Nutrients - Protein Water
Bulk Nutrients - Creatine
Diet Overview: (brief description of your typical daily diet)
2500cals per day aiming to get 200g of protein Monday-Friday which are workout days.
Weekend is casual eating, focus on being under 2500cals but not worrying about protein as much, will also be adding in a 3000cal day once a fortnight to refeed.
Depending on my response to TRT I may use the comp to motivate some better focus and try and drop to 2000cal for a period.
Training Schedule: (days per week, types of workouts)
5 days a week modified brosplit, with a focus on getting decent steps on the weekend.
Every workout starts with 3 minutes of cardio then I just get stuck into my strength training. 3 sets of everything, fits nicely in 30-40 minute lunch break, make up the shorter sessions by going 5 days.
Slightly adjusting my plan for optimisation. Below is the new plan.
Monday
Chest Compound - Bench Press
Back Iso - Straight-Arm Cable Pulldown
Back Iso - Lat Pulldown
Back Iso - Seated Cable Row
Tuesday
Leg Compound - Pendulum Squat
Shoulder Iso - Reverse Fly (Machine)
Shoulder Iso - Cable Front Raise
Shoulder Iso - Cable Lateral Raise
Wednesday
Back Compound - Pull Ups
Arm Iso - Skullcrushers
Arm Iso - Cable Curls
Arm Iso - Reverse Curls
Thursday
Shoulder Compound - Overhead Press
Leg Iso - Leg Extension (Machine)
Leg Iso - Leg Curl (Machine)
Leg Iso - Glute Kickback (Machine)
Friday
Arm Compound - Chin-ups
Chest Iso - Include DB Press
Chest Iso - Cable Flys
Chest Iso - Dips
Goal for the Competition:
Bodyfat % down, whilst maintaining muscle.
Health Status (mention any medical conditions or injuries):
no health conditions
34
Current Weight:
88kg
Height:
172cm
Body Fat %: (if applicable)
28.6%
Training Experience:
4 years
Cycle Stack: (include compounds, dosages, and duration)
TRT dose of Testosterone Enantate (TBA)
Possibly adding 40mg Anavar for the last 6 weeks
AI & PCT :
Anastrozole (on hand if required)
Supplements Used:
Bulk Nutrients - Protein Water
Bulk Nutrients - Creatine
Diet Overview: (brief description of your typical daily diet)
2500cals per day aiming to get 200g of protein Monday-Friday which are workout days.
Weekend is casual eating, focus on being under 2500cals but not worrying about protein as much, will also be adding in a 3000cal day once a fortnight to refeed.
Depending on my response to TRT I may use the comp to motivate some better focus and try and drop to 2000cal for a period.
Training Schedule: (days per week, types of workouts)
5 days a week modified brosplit, with a focus on getting decent steps on the weekend.
Every workout starts with 3 minutes of cardio then I just get stuck into my strength training. 3 sets of everything, fits nicely in 30-40 minute lunch break, make up the shorter sessions by going 5 days.
Slightly adjusting my plan for optimisation. Below is the new plan.
Monday
Chest Compound - Bench Press
Back Iso - Straight-Arm Cable Pulldown
Back Iso - Lat Pulldown
Back Iso - Seated Cable Row
Tuesday
Leg Compound - Pendulum Squat
Shoulder Iso - Reverse Fly (Machine)
Shoulder Iso - Cable Front Raise
Shoulder Iso - Cable Lateral Raise
Wednesday
Back Compound - Pull Ups
Arm Iso - Skullcrushers
Arm Iso - Cable Curls
Arm Iso - Reverse Curls
Thursday
Shoulder Compound - Overhead Press
Leg Iso - Leg Extension (Machine)
Leg Iso - Leg Curl (Machine)
Leg Iso - Glute Kickback (Machine)
Friday
Arm Compound - Chin-ups
Chest Iso - Include DB Press
Chest Iso - Cable Flys
Chest Iso - Dips
Goal for the Competition:
Bodyfat % down, whilst maintaining muscle.
Health Status (mention any medical conditions or injuries):
no health conditions
