Approved Log My Competition Log - YAT35Y

[YAT35Y]

Date: Thurs 10th July

Meals/Macros:
80g Oats, 50g Frozen Blueberries, 2 Scoops Whey Protein
Small tin tuna
Protein Shake
150g Basmati Rice, 30g Chick Peas, 30g Diced Beetroot, 185g Tuna in Chilli Oil + Nandos XXL Hot Sawssss
Protein Shake (Post Workout)
180g cooked Chicken Breast, slice low fat cheese on toasted Turkish Bread


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
1 x Ashwaganda Cap
1 x Scoop Dialed Shred throughout the day

PEDs Used Today:
Nil today

Training Focus:
Upper Body A



Commentary:
Felt really good going into todays sessions. Gym wasn’t too busy so I was able to move pretty freely around without having to defer exercises etc from my plan.
Made some slight adjustments to my Incline Bench on the Smith Machine and felt so much more upper chest engagement, definitely leaving it in now as a staple exercise. Whilst I can’t go quite as heavy, felt better on the chest and less taxing on the front delt. Pump was solid and as you can see below, I was quite pleased with myself

 

[YAT35Y]

Date: Fri 11th July

Meals/Macros:
80g Oats, 50g Frozen Blueberries, 2 Scoops Whey Protein
Small tin tuna
Protein Shake
150g Basmati Rice, 30g Chick Peas, 30g Diced Beetroot, 185g Tuna in Chilli Oil + Nandos XXL Hot Sawssss
Protein Shake (Post Workout)
Decided to have a cheat meal considering it was another lower body day and I’ve been quite strict with my diet, so tamed a pizza and didn’t regret a single slice


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
1 x Ashwaganda Cap
1 x Scoop Dialed Shred throughout the day

PEDs Used Today:
125mg Test E
150mg Mast E
80mg Tren E

Training Focus:
Lower Body (Hammy Focus) + Arms



Comments:
As you can see above I only managed 1 set of seated leg curls (no fault of my own). The fkn machine is loose as phuk and the pin for knee pad kept popping out and it’s probably the first time I’ve felt any sort of pent up rage ready to explode out of me haha. Was frustrating but I moved onto the lying leg curl machine and moved on with my life.
Haven’t used the Hack squat in what’s felt like ages. I actually enjoyed it, lowered the weight, full ROM and focus on driving through heels to engage the flutes and hammys.

 

[YAT35Y]

Looking good across the board bro!! meals, supps, training.. all locked in. Doubling back to hit legs shows the mindset's dialled.

Keep pushing like this and the results will keep stacking.

Thanks bro. Surprised that progress has been so consistent with little/no variation in macros.

 

[YAT35Y]

The photos don’t lie bros you’re looking good!

Cheers bro! Happy when the pics turn out well lol

 

[BigAPE]

Made some slight adjustments to my Incline Bench on the Smith Machine and felt so much more upper chest engagement, definitely leaving it in now as a staple exercise. Whilst I can’t go quite as heavy, felt better on the chest and less taxing on the front delt.

Going lighter can be better on some exercises cause once the weight gets too heavy the body starts compensating by shifting tension to the other parts and not your target.

 

[YAT35Y]

Going lighter can be better on some exercises cause once the weight gets too heavy the body starts compensating by shifting tension to the other parts and not your target.

Yeah ego aside you definitely feel a better connection/engagement with the target muscle

 

[YAT35Y]

Date: Mon 14th July

Meals/Macros:
80g Oats, 50g Frozen Blueberries, Whey Protein
Small tin tuna
Protein Shake
150g Basmati Rice, 30g Chick Peas, 30g Diced Beetroot, 185g Tuna in Chilli Oil + Nandos XXL Hot Sawssss
Protein Shake (Post Workout)
180g cooked Chicken Breast, slice of low fat cheese, Nandos XXL sauce on toasted Turkish Bread

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
1 x Ashwaganda Cap (morning)
1 x scoop Dialed Shred, sipped on throughout the day

PEDs Used Today:
125mg Test E
150mg Mast E
80mg Tren E

Training Focus:
Upper Body A



Commentary:
Had a training partner for majority of this session. I’m not a big fan tbh, I much prefer to train by myself nowadays (I’m not anti-social lol), I just prefer to maintain my own program at my own pace etc. But this younger fella hits me up regularly so I granted his wish haha. He’s still stuck in his bro split ways, despite me trying to convince him of the benefits of Upper/Lower split and the increased frequency it provides. He’ll come around lol.

Overall feeling really good mentally and physically. Mood and sleep is good, getting leaner, getting stronger (or not weaker anyway) and still focused on the end game. Calories have not changed since the start of the comp yet I’m still progressing steadily which is pleasing and doesn’t make me hungry.

 

[YAT35Y]

Date: Tues 15th July

Meals/Macros:
80g Oats, 50g Frozen Blueberries, Whey Protein
Small tin tuna
Protein Shake
150g Basmati Rice, 30g Chick Peas, 30g Diced Beetroot, 185g Tuna in Chilli Oil + Nandos XXL Hot Sawssss
Protein Shake (Post Workout)
180g cooked Chicken Breast, slice of low fat cheese, Nandos XXL sauce on toasted Turkish Bread

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
1 x Ashwaganda Cap (morning)
1 x scoop Dialed Shred, sipped on throughout the day

PEDs Used Today:
Nil today

Training Focus:
Lower Body A



Commentary:
I apologise that my logs are so boring and repetitive. Yes I do copy/paste but it’s legit the same thing every day. It’s boring and repetitive but it’s what works for me and I did it easier to manage and plan for. Just doesn’t make for entertaining reading is all.

 

[Fletch Elliot]

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.

Good luck with the rest of the comp. Looking like a good one this year!

 

[darkHORSE]

I apologise that my logs are so boring and repetitive. Yes I do copy/paste but it’s legit the same thing every day. It’s boring and repetitive but it’s what works for me and I did it easier to manage and plan for. Just doesn’t make for entertaining reading is all.

Consistency and accountability