Approved Log My Training Log road to IFBB SZN C

[AshMunn Mens Physique]

Push shoulders

Rest yesterday with a big burger for tea which went down so good. 250g 5% mince, brioche and 200g spuds.

Good session this morning, carbs are up for two high days which is a bonus, macros for today and tomorrow are as followed:

Cals 3505

P298

C470

F48



Wake weight 91.6

5k steps after wake

Cardio 30 mins stairs, 20 mins walk.

Training time 8am

Posing 20 mins practice

12k steps total

Clen,t3, Anavar with morning vits



Cable lateral raise

Smith press

Smith behind neck press

Cuffed crucifix raise

Upright row cable

Upright row ez bar

Lateral raise machine

plate front raise 5x10-12 1 RIR



Ab work 20 mins



30 mins steady cardio, 14000 steps







Want any Ruleone samples hit me up on insta @ashleymunn_ampt



Supps- stimul8 hardcore, glycerol, Evogen Cell KEM, glutamine.



Week cycle 500mg test e 600mg Mast e & tren. Next jab tomorrow

 

[Skays]

people claiming machines then straight on their phones ffs. Hence why i usually train early.

I hate that as well

 

[Skays]

Nice to have you here @AshMunn Mens Physique

 

[AshMunn Mens Physique]

Out of pure interest, im jabbing with 23’s. Ive heard about people using insulin needles etc, whats your choice and what do you find more comfortable? Obv it isnt cos its a needle going in ya bod lol

 

[AshMunn Mens Physique]

Nice to have you here @AshMunn Mens Physique

You too bro

 

[Skays]

Out of pure interest, im jabbing with 13’s. Ive heard about people using insulin needles etc, whats your choice and what do you find more comfortable? Obv it isnt cos its a needle going in ya bod lol

I use 18G to draw. 23G to inject glutes or Shoulders. Also, if it's 1ml or less I use 25G for shoulders as well.

 

[AshMunn Mens Physique]

I use 18G to draw. 23G to inject glutes or Shoulders. Also, if it's 1ml or less I use 25G for shoulders as well.

Sorry typo im using 23’s also. Never used shoulders as a injection site. Was listening to a podcast the other day and the bloke did his calves once

 

[AshMunn Mens Physique]

Current stack, current rig on a carb high day

 

[hubbles]

Age:
36

Current Weight:
93

Height:
184cm

Body Fat %: (if applicable)
Around 5-6%

Training Experience:
15 years as a pt, bodybuilding seriously the last 3. I’m a IFBB mens physique competitor and Rule one proteins athlete.

Cycle Stack:
12 Week Cycle:
12 weeks - 500mg Testosterone Enanthate/Injected 600mg Mast E
twice a week, Mon & Thu
T3 (40m)& Clen (80m) Daily
Last 6 weeks - 50mg Anavar every day, adding tren too.

All through Gearmaniac, top products, reliable and fast!!

AI & PCT :
Arimidex - 0.5mg EOD

Supplements Used:
Rule 1 WPI Protein
Rule 1 EAAs
Rule 1 Cognition
Evogen Glycoject
Evogen EVP AQ
Evogen Carnigen
Evogen Cell KEM
Magnesium, Vit C, Vit D, CoQ1, Methylene blue, liver detox.

Every morning, apple cider vinegar, glutamine, half a lemon, hot water for digestion.

Diet Overview:
At present it’s pretty basic but not boring even 5 weeks out from show 1 of the new season. I hav emy training day meals (2780cal) and my rest day meals (2600cal).

Training days consist of pre and post workout meals and there non negotiable weather i train at 3am or 8pm the other 3 meals are based around that.

PW- oats, Rule1 WPi, honey and almond butter. Been baking this in the air-fryer, f-ing game changer.
IW- carbs powder usually Evogen glycoject but any carbs will do from a supplement store.
Post- Coco pops and WPI

Meal 1&2 250g lean beef mince, currently 50g raw weight jasmine rice. Pink salt

Meal 3 200g chicken breast, 50g raw weight jasmine rice, 100g pineapple.

Rest days are doing there job and satisfying a craving too.

Meal 1 45g oats, 45g WPI,2 eggs

Meal 2 & 3 250g lean beef mince, currently 50g raw weight jasmine rice. Pink salt

Meal 4 200g lean beef mince, brioche bun, 200g spuds

Meal 5 60g oats, 60g wpi, 50g strawberries, 10g almond butter. I add a bit of sugar free maple syrup.

5g pink salt across the day and 4-6L water

Training Schedule:
6 x 30 steady state cardio - stairmaster for me
Training is 3 days on 1 rest 2 days on 1 rest.
Single muscle groups at the moment, abs & calves 4 times a week.
Chest & bi’s
Back & tri’s
Shoulders
Rest
Legs
Upper
Rest

Mostly rest pause to maximise hypertrophy and progressive overload. Rep range is minimum 12, usually 2-3 feeler sets then 3 working sets.

Goal :
As humble and approachable as i am, I’m competing to smash the competition next to me. I want that pro card and it’s the main goal. Adelaide first then Melbourne two weeks after that.

Health Status:
I’m in good health with no major medical conditions.

Get bloods done etc.

Welcome to the forum my bro

 

[AshMunn Mens Physique]

Welcome to the forum my bro

Cheers legend

 

[AshMunn Mens Physique]

Got legs this morning looking at a pretty intense session aiming for one to 2 reps reserved for most of the sets and then we’re gonna have one set where we’re gonna completely send it to complete failure covering all the major compounds today so I’ve got leg press pendulum hack got an RDL and then we got a lot of isolation exercises included so we’re gonna go for unilateral with leg extensions standing hammy’s laying hammy’s and also we’re gonna do some drop sets on the seated hand so they should be like let’s go for it

 

[AshMunn Mens Physique]

Part of my gearmaniac order. Post sauna condition last nite too.

 

[ironguru]

Got legs this morning looking at a pretty intense session aiming for one to 2 reps reserved for most of the sets and then we’re gonna have one set where we’re gonna completely send it to complete failure covering all the major compounds today so I’ve got leg press pendulum hack got an RDL and then we got a lot of isolation exercises included so we’re gonna go for unilateral with leg extensions standing hammy’s laying hammy’s and also we’re gonna do some drop sets on the seated hand so they should be like let’s go for it

Sounds like brutal perfect pre-comp punishment!