Approved Log My Competition Log - YAT35Y

YAT35Y

VIP
AGW Logger
Age:
40

Current Weight:
93.5kg

Height:
178cm

Body Fat %: (if applicable)
15% (ish)

Training Experience:
13 years inconsistently

Cycle Stack:

17 Week Cycle (Comp Duration):
17weeks
350mg Testosterone Enanthate
400mg Masteron Enanthate
Injected three times a week, Mon, Wed & Fri
Week 6 onward - 150mg Trenbolone Enanthate, same frequency as above

AI & PCT :
Arimidex - On hand if required

No PCT, will drop back to cruise dose

Supplements Used:
WPC Protein (any brand)
Z-Mag ZMA by ATP Science
Omega 3 Capsules
Defender Cycle Support by 5% Nutrition
Dialed Carnage by Transparent Supps
Pump Juice by Transparent Supps

Diet Overview:
Aiming to lose body fat and get almost comp prep shredded (🍆 skin)
My diet plan is simple and will contain basically the same foods day in, day out that I enjoy eating, and can be easily adjusted/manipulated if and when required.
I will run a slight calorie deficit, approximately 200-300cals, maintaining at least 2g Protein/kg of body weight, moderate carbs, and relatively low (but healthy) fats.
The focus will primarily be on consumption of whole foods.
Lean meats, whole grains, and plenty of vegetables.
My days will typically start with a combination of oats, frozen blueberries and added protein powder.
Throughout the day I’ll incorporate a protein shake, some rice cakes with almond or peanut butter, and usually a combination of rice, tuna, beetroot, beans and some Nandos XXL sauce for some heat and extra flavour 🤌🏼
Later meals are usually chicken breast with rice, majority of time cooked into some sort of curry dish.
Food is always weighed out to ensure accuracy and compliance to daily macro targets.
I always have and still do include protein shakes post-workout (bro science I know but it’s just a thing now lol).
Plenty of water each day, and will be keeping cheat meals to a minimum (potentially 1 every 2 weeks).

Training Schedule:
I train 4 days a week.
High intensity and relatively low volume, focusing on form, mechanical tension and adequate rest between sets.
I split my workouts into 2 x Upper and 2 x Lower Body sessions. This allows me to increase frequency whilst still allowing adequate rest periods between sessions.
Primarily compound movements, aiming for 2 sets either to failure or 1 RIR, with a maximum of 2-3 exercises per muscle group per session.
Post workout I will be aiming for at least 10-15mins LISS cardio (treadmill) and some Ab training twice a week also.
On rest days I stay active with some light , fasted cardio, mainly a walk for roughly 20-30mins.

Goal for the Competition:
Get fkn shredded whilst maintaining existing muscle 🤞🏼

Health Status:
Overall I’m in good health with no medical conditions. Bloods will be taken prior, halfway through, and following the competition.
 

Attachments

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Age:
40

Current Weight:
93.5kg

Height:
178cm

Body Fat %: (if applicable)
15% (ish)

Training Experience:
13 years inconsistently

Cycle Stack:

17 Week Cycle (Comp Duration):
17weeks
350mg Testosterone Enanthate
400mg Masteron Enanthate
Injected three times a week, Mon, Wed & Fri
Week 6 onward - 150mg Trenbolone Enanthate, same frequency as above

AI & PCT :
Arimidex - On hand if required

No PCT, will drop back to cruise dose

Supplements Used:
WPC Protein (any brand)
Z-Mag ZMA by ATP Science
Omega 3 Capsules
Defender Cycle Support by 5% Nutrition
Dialed Carnage by Transparent Supps
Pump Juice by Transparent Supps

Diet Overview:
Aiming to lose body fat and get almost comp prep shredded (🍆 skin)
My diet plan is simple and will contain basically the same foods day in, day out that I enjoy eating, and can be easily adjusted/manipulated if and when required.
I will run a slight calorie deficit, approximately 200-300cals, maintaining at least 2g Protein/kg of body weight, moderate carbs, and relatively low (but healthy) fats.
The focus will primarily be on consumption of whole foods.
Lean meats, whole grains, and plenty of vegetables.
My days will typically start with a combination of oats, frozen blueberries and added protein powder.
Throughout the day I’ll incorporate a protein shake, some rice cakes with almond or peanut butter, and usually a combination of rice, tuna, beetroot, beans and some Nandos XXL sauce for some heat and extra flavour 🤌🏼
Later meals are usually chicken breast with rice, majority of time cooked into some sort of curry dish.
Food is always weighed out to ensure accuracy and compliance to daily macro targets.
I always have and still do include protein shakes post-workout (bro science I know but it’s just a thing now lol).
Plenty of water each day, and will be keeping cheat meals to a minimum (potentially 1 every 2 weeks).

Training Schedule:
I train 4 days a week.
High intensity and relatively low volume, focusing on form, mechanical tension and adequate rest between sets.
I split my workouts into 2 x Upper and 2 x Lower Body sessions. This allows me to increase frequency whilst still allowing adequate rest periods between sessions.
Primarily compound movements, aiming for 2 sets either to failure or 1 RIR, with a maximum of 2-3 exercises per muscle group per session.
Post workout I will be aiming for at least 10-15mins LISS cardio (treadmill) and some Ab training twice a week also.
On rest days I stay active with some light , fasted cardio, mainly a walk for roughly 20-30mins.

Goal for the Competition:
Get fkn shredded whilst maintaining existing muscle 🤞🏼

Health Status:
Overall I’m in good health with no medical conditions. Bloods will be taken prior, halfway through, and following the competition.
Bring it on, really cant wait to see what you can do over the next 17 weeks.

Your transformation is going to be hard to compete against..
 
Date: Monday 2nd June

Meals/Macros:
70g Oats, 50g Frozen Blueberries, Whey Protein 🤌🏼
BSC Protein Bar
Protein Shake
150g Basmati Rice, 30g Chick Peas, 30g Diced Beetroot, 425g Tuna in Chilli Oil + Nandos XXL Hot Sawssss
Protein Shake Post Workout
150g Basmati Rice, Green Beans, 160g cooked Chicken Breast

NB. Still need to sit down and calculate macros based on my daily target. Daily meals will remain relatively static and allow me to manipulate easily. 😌

BD7B6E4A-7CB0-43DE-807A-A9843CB35D05.jpegD2148C87-B630-4D66-9B60-160CA74E5469.jpeg207DFAE5-1156-43EF-9D55-696DDB23CEE4.jpeg

Supplements Taken:
9 x 5% Nutrition Defender Capsules (split into 3 doses throughout the day with meals)
2 x Omega 3 Capsules (1 morning, 1 night)
2 x ATP Z-Mag Capsules before bed
Preworkout on training days is either Dialed Carnage or Pump Juice, both by Transparent Supplements

0F3BEBCA-2849-4E7B-B5DC-5EC57153250B.jpeg

PEDs Used Today:
1st of 3 weekly injections today.
100mg Test E, 125mg Mast E, 50mg Tren E

Training Focus:
Upper Body (Chest/Back/Shoulders)

6F729587-2563-43F8-BF14-10DF45FD810B.png3D3D4E2B-4261-4841-89C2-864B034B3565.png49341411-3415-408B-A903-E8CED9A40436.pngFF8A4D25-6BBB-46B5-9E34-370CD3E316E9.jpeg

Commentary:
Usually a maximum of 2 x working sets per exercise, 2-3 exercises per body part. Train with intensity to failure or 1 RIR. 3mins rest between working sets.
Had to do flat DB Press due to bench availability etc. Haven’t hit them in so long and first few warm up sets felt unstable AF, but came good with the working sets.
 
Noticed how you do 2 sets on most exercises do you find that more optimal for gains ? And do you do a warm set up before each exercise ?

I’ll do a few warm up sets on the first exercise for each body part, working up towards my working weight.

I do an Upper & Lower split so I am hitting everything twice a week across 4 training days and still allowing decent rest as well.

I changed to this frequency etc a couple months ago and I’ve seen solid results and I personally prefer it nowadays
 
Date: Tues 3rd June

Meals/Macros:
70g Oats, 50g Frozen Blueberries, Whey Protein 🤌🏼
BSC Protein Bar
Protein Shake
150g Basmati Rice, 30g Chick Peas, 30g Diced Beetroot, 425g Tuna in Chilli Oil + Nandos XXL Hot Sawssss
Protein Shake Post Workout
150g Basmati Rice, Green Beans, 160g cooked Chicken Breast

Supplements Taken:
9 x 5% Nutrition Defender Capsules (split into 3 doses throughout the day with meals)
2 x Omega 3 Capsules (1 morning, 1 night)
2 x ATP Z-Mag Capsules before bed
Preworkout on training days is either Dialed Carnage or Pump Juice, both by Transparent Supplements

PEDs Used Today:
Nil today

Training Focus: Lower Body (includes arms)

7D4C2D37-CE4E-4CC7-8700-5A7AD4277DCD.png34CAABFA-E33D-4F2C-A935-96989FE71AC7.pngE3226B45-A6BB-4285-91B4-AB55906EB744.png297D9C93-A7F6-4ED9-934E-59B396F7AABC.png

Commentary:
Been about 2 weeks since I’ve trained legs so I was just feeling things back out in this session. Strength was still good and had an awesome mind-muscle connection.
1st of 2 lower body sessions this week (and every week). I now also incorporate arms at the beginning of my lower body sessions as it’s simply too much to throw in with upper body, and given the size of the muscle groups it’s not too fatiguing on the body, so still have plenty of energy to hit legs.
Had the tunes pumping today too, was vibing hard on the punk 🤘🏼

29C0B3B9-204D-4CC2-94FA-2189BD8B53A9.jpeg
 
I’ll do a few warm up sets on the first exercise for each body part, working up towards my working weight.

I do an Upper & Lower split so I am hitting everything twice a week across 4 training days and still allowing decent rest as well.

I changed to this frequency etc a couple months ago and I’ve seen solid results and I personally prefer it nowadays
I might have to give this a go sounds great 🤩
 
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