Dlklift
New Member
Strength is good! Still hitting PBs 9 weeks into prep and energy levels are fab! No sides or anything just being able to push a bit more weight with a few more reps than normal!
MESO-Rx
Anabolic Steroids
1st Anavar cycle - show prep
- Thread starter Dlklift
- Start date
Strength is good! Still hitting PBs 9 weeks into prep and energy levels are fab! No sides or anything just being able to push a bit more weight with a few more reps than normal!
Dlklift
New Member
Day 21 Hamstrings & Glutes (hamstring focus)Lying hamstring curls
30kg 12 reps
35kg 10 reps
40kg 8 reps
45kg 7 reps (Pb!!!)
Stiff legged deadlifts
15kg each side 12 reps
20kg each side 10 reps
25kg each side 8 reps
30kg each side 6 reps (PB on this!)
Hyper extensions
10kg 10 reps (x 2 sets)
15kg x 9 reps (x 1 set)
Hip abductors
60kg 12 reps
70kg 10 reps
75kg 8 reps (full stack)
Glute kickbacks (plated)
90kg 8 reps each leg
100kg 7 reps each leg
115kg 6 reps each leg (Pb!!!)
Also back on the clen today (0.12mg), felt like I needed to train the shakes out of me today haha!
Thanks for the kind comments everyone! Leg lines are coming now too! (Picture taken from video)
not only is your progress impressive, I'd really like to thank you and all the girls who are running such great cycle logs. It really helps everyone alot
Dlklift
New Member
Just trying to help others as the logs really helped me when I was doing my research!
Dlklift
New Member
Also an update for the competitions I’m doing -
I’ve now decided to do one on the 12th May, one on the 20th May and one on the 16th June
So you could say that I’m actually 4.5, 5.5 and 9.5 weeks out haha!
I’ve now decided to do one on the 12th May, one on the 20th May and one on the 16th June
So you could say that I’m actually 4.5, 5.5 and 9.5 weeks out haha!
have you done any competitions before, I hear they beat the hell out of people, especially the cutting diet
VM1969
New Member
remarkable! nice work!
would you mind posting your diet plan as well? or at least your macros? would love to compare notes
would you mind posting your diet plan as well? or at least your macros? would love to compare notes
Dlklift
New Member
Nope but doing well so far with the dieting so I’m assuming I will be okay doing the multiple shows, most of the girls in my team tend to do multiple shows so my coach much be sure she can handle all of us doing so!
Dlklift
New Member
remarkable! nice work!
would you mind posting your diet plan as well? or at least your macros? would love to compare notes
Macros are P: 184 C: 105 F: 31 (approx)
Calories: 1450 (approx)
Meal 1: 5 egg whites 1 egg
Meal 2: 125g chicken 100g sweet potato & green veg (not weighed)
Meal 3: Tin of tuna & salad
Meal 4: Same as meal 2
Meal 5: 125g salmon OR beef mince & green veg (not weighed)
Meal 6: 4 egg whites
PWO: 30g whey protein & 1 banana
VM1969
New Member
thank you! my diet is very similar:
Meal 1: 1/4 cup oats, 4 egg whites, 1/2 tbsp coconut oil
Meal 2: 100g ground turkey, 1/4 cup rice, 100g green veg
Meal 3: 100g white fish, 100g sweet potatoes, 100g green veg
Meal 4: 2 eggs, 1/4 cup quinoa, 100g green veg
Meal 5: 100g tuna, salad, 1/4 cup rice, 1tbsp olive oil
Meal 6: 100g chicken breast, 100g green veg, 14 almonds
Dlklift
New Member
Oooh nice! Jealous you have oats! They went quite a few weeks ago for me. Been warned that a few of my favourite foods are going to disappear this check in ( main one being my banana
)
Dlklift
New Member
Day 22 Shoulders, tris & Abs
Rotator cuff warm up
6kg 12 reps (x 3 sets)
Side lateral raises
4kg 10 reps
4kg 10 reps
6kg 8 reps
Shoulder press
10kg 12 reps
12kg 7 reps
14kg Couldn’t get them up - dropped back down to 10kg for 8 reps - hate how quickly shoulders burn out
Front raises
4kg 20 reps (x2)
6kg 18 reps (x1)
Smith machine upright row
2.5kg each side 10 reps
3.75kg each side 8 reps
5kg each side 7 reps
Tricep machine
25kg 12 reps
30kg 10 reps
35kg 9 reps
Tricep pushdowns
12.5kg 10 reps
15kg 8 reps
17.5kg 5 reps
Back to 10kg to burn out x 10 reps
Cable shoulder raises (between the legs with back to the cables)
5kg 9 reps
7.5kg 7 reps
Only did 2 sets because my wrist is hurting from one of my sessions last week (not quite sure how I did it)
Shoulder press machine
15kg 10 reps
20kg 7 reps
20kg 5 reps
Ab circuit -
Russian twists
Leg raises
Bicycle crunches
(x 3 sets)
All fun and games! Rest day tomorrow for me! Chose to have it on Thursday this week so I can meal prep my food tomorrow for the next 3 days
Rotator cuff warm up
6kg 12 reps (x 3 sets)
Side lateral raises
4kg 10 reps
4kg 10 reps
6kg 8 reps
Shoulder press
10kg 12 reps
12kg 7 reps
14kg Couldn’t get them up - dropped back down to 10kg for 8 reps - hate how quickly shoulders burn out
Front raises
4kg 20 reps (x2)
6kg 18 reps (x1)
Smith machine upright row
2.5kg each side 10 reps
3.75kg each side 8 reps
5kg each side 7 reps
Tricep machine
25kg 12 reps
30kg 10 reps
35kg 9 reps
Tricep pushdowns
12.5kg 10 reps
15kg 8 reps
17.5kg 5 reps
Back to 10kg to burn out x 10 reps
Cable shoulder raises (between the legs with back to the cables)
5kg 9 reps
7.5kg 7 reps
Only did 2 sets because my wrist is hurting from one of my sessions last week (not quite sure how I did it)
Shoulder press machine
15kg 10 reps
20kg 7 reps
20kg 5 reps
Ab circuit -
Russian twists
Leg raises
Bicycle crunches
(x 3 sets)
All fun and games! Rest day tomorrow for me! Chose to have it on Thursday this week so I can meal prep my food tomorrow for the next 3 days
Dlklift
New Member
Pic took yesterday at the gym
Rest day today! Really really struggled to do nothing today so did my usual fasted cardio this morning and cleaned the house to keep busy.
Was really itching to go to the gym today but put myself on house arrest.
Back down to the weight I was last week today! So 3 days until check in so fingers crossed for a good drop this week
What's your goal for weight lossView attachment 88752
Pic took yesterday at the gym
Rest day today! Really really struggled to do nothing today so did my usual fasted cardio this morning and cleaned the house to keep busy.
Was really itching to go to the gym today but put myself on house arrest.
Back down to the weight I was last week today! So 3 days until check in so fingers crossed for a good drop this week
Dlklift
New Member
No weight goal discussed with my coach (if that’s what you meant)
Dlklift
New Member
Day Quads and calves
Leg extension
40kg 11 reps
45kg 9 reps
50kg 7 reps
35kg then 25kg drop set (doing reps until I physically can’t move the pad anymore)
Free weight squats heels elevated
60kg 11 reps
60kg 9 reps (felt heavier this time)
80kg 7 reps
90kg 5 reps
100kg 3 reps
Calf raises on leg press
80 12 reps
90kg 11 reps
110kg 9 reps
Drop set to failure (110kg -> 80kg -> 60kg)
Leg press
150kg 12 reps
170kg 9 reps
200kg 7 reps
Then drop set 150kg 8 reps
100kg 8 reps
50kg 8 reps
Ab circuit x 3
Leg raises
Russian twists with 6kg medicine ball
Bicycle crunches
New low weigh in today at 8 stone 4.5lbs. Last week I was at 8 stone 5.5lbs, I’ve also got 2 days left to go for check in so hoping to drop more weight by then.
I was bad tonight and ate a couple more pieces of sweet potato than I should have. Been my first slip up on prep and just need to get it out of my head rather than feeling guilty and just move on and smash the next 4 weeks. Too close now to make mistakes.
Leg extension
40kg 11 reps
45kg 9 reps
50kg 7 reps
35kg then 25kg drop set (doing reps until I physically can’t move the pad anymore)
Free weight squats heels elevated
60kg 11 reps
60kg 9 reps (felt heavier this time)
80kg 7 reps
90kg 5 reps
100kg 3 reps
Calf raises on leg press
80 12 reps
90kg 11 reps
110kg 9 reps
Drop set to failure (110kg -> 80kg -> 60kg)
Leg press
150kg 12 reps
170kg 9 reps
200kg 7 reps
Then drop set 150kg 8 reps
100kg 8 reps
50kg 8 reps
Ab circuit x 3
Leg raises
Russian twists with 6kg medicine ball
Bicycle crunches
New low weigh in today at 8 stone 4.5lbs. Last week I was at 8 stone 5.5lbs, I’ve also got 2 days left to go for check in so hoping to drop more weight by then.
I was bad tonight and ate a couple more pieces of sweet potato than I should have. Been my first slip up on prep and just need to get it out of my head rather than feeling guilty and just move on and smash the next 4 weeks. Too close now to make mistakes.
Dlklift
New Member
Day 25 Back & Shoulders
Rack pulls
60kg 12 reps
90kg 11 reps
110kg 9 reps
130kg FAIL
Dropped down to 100kg for 8 reps to burn out
Rotator cuff warm up
6kg x 2 sets
Shoulder press
Warm up set 6kg 12 reps
10kg 12 reps
12.5kg 10 reps
15kg 5 reps (PB!!)
15kg 4 reps
Rear delt fly
9kg 12 reps
14kg 10 reps
14kg 10 reps
Pulldown machine
30kg 12reps
40kg 10 reps
50kg 7 reps
Upright row
12.5kg 12 reps
15kg 9 reps
17.5kg 7 reps
Up in weight today to 8 stone 5 1/4. Bit annoyed, was it the food last night. Was it the leg session!?
Check in tomorrow hoping it’s a weight loss for the week!
Rack pulls
60kg 12 reps
90kg 11 reps
110kg 9 reps
130kg FAIL
Dropped down to 100kg for 8 reps to burn out
Rotator cuff warm up
6kg x 2 sets
Shoulder press
Warm up set 6kg 12 reps
10kg 12 reps
12.5kg 10 reps
15kg 5 reps (PB!!)
15kg 4 reps
Rear delt fly
9kg 12 reps
14kg 10 reps
14kg 10 reps
Pulldown machine
30kg 12reps
40kg 10 reps
50kg 7 reps
Upright row
12.5kg 12 reps
15kg 9 reps
17.5kg 7 reps
Up in weight today to 8 stone 5 1/4. Bit annoyed, was it the food last night. Was it the leg session!?
Check in tomorrow hoping it’s a weight loss for the week!
Dlklift
New Member
Day 26 glutes and Hamstrings (quick session because I’m knackered today and didn’t have much time)
Hack squat (machine weighs 47kg)
50kg 10 reps
70kg 9 reps
90kg 7 reps
Hip abductors
60kg 12 reps
70kg 10 reps
75kg 8 reps (full stack)
Sumo deadlifts smith machine
15kg each side 12 reps
25kg each side 9 reps
30kg each side 7 reps
Glutekickback
100kg 8 reps each leg
110kg 5 reps each leg
Literally too pooped to do another set here - heart rates reaching 160bpm on this haha
Seated hamstring curl
25kg 12 reps
30kg 10 reps
35kg 8 reps
Sumo decline squats
10kg dumbbell 10 reps
15kg dumbbell 9 reps
20kg dumbbell 8 reps
Check in went well today. 4 weeks to go. Banana has been cut. Carbs only in one meal now (150g of sweet potato) and cardio upped to 60 min fasted and 60 min evening - both LISS.
Weight has been fluctuating but coach thinks it’s the leg day that’s done and I have actually lost the lb I originally thought.
Hack squat (machine weighs 47kg)
50kg 10 reps
70kg 9 reps
90kg 7 reps
Hip abductors
60kg 12 reps
70kg 10 reps
75kg 8 reps (full stack)
Sumo deadlifts smith machine
15kg each side 12 reps
25kg each side 9 reps
30kg each side 7 reps
Glutekickback
100kg 8 reps each leg
110kg 5 reps each leg
Literally too pooped to do another set here - heart rates reaching 160bpm on this haha
Seated hamstring curl
25kg 12 reps
30kg 10 reps
35kg 8 reps
Sumo decline squats
10kg dumbbell 10 reps
15kg dumbbell 9 reps
20kg dumbbell 8 reps
Check in went well today. 4 weeks to go. Banana has been cut. Carbs only in one meal now (150g of sweet potato) and cardio upped to 60 min fasted and 60 min evening - both LISS.
Weight has been fluctuating but coach thinks it’s the leg day that’s done and I have actually lost the lb I originally thought.
Dlklift
New Member
Day 27 - Back & biceps
Straight bar pulldowns
23kg 12 reps
29kg 10 reps
35kg 8 reps
Bicep curls cables
23kg 12 reps (x 3 sets)
Seated rows plated supersetting wide grip with narrow grip
15kg 8 wide grip and 8 narrow grip
20kg 7 wide grip and 7 narrow grip
25kg 6 wide grip and 6 narrow grip
Bent over barbell row
25kg 10 reps
35kg 7 reps
35kg 7 reps
One arm dumbbell row deadstops
18kg 8 reps each arm
20kg 7 reps each ar
24kg 6 reps each arm
Alternating bicep dumbbell curls
8kg 20 reps
10kg 16 reps
12kg 10 reps
21s bicep curls
10kg barbell x 3 sets
Concentrated bench bicep curls
4kg dumbbells 21+ reps till failure (x 3 sets)
Pulldown machine
40kg 10 reps
45kg 8 reps
50kg 6 reps
Noticed some nice forearm veins today! Seeing my body change regular is really motivating now trying to put the cheat meal to good use in today’s session!
Straight bar pulldowns
23kg 12 reps
29kg 10 reps
35kg 8 reps
Bicep curls cables
23kg 12 reps (x 3 sets)
Seated rows plated supersetting wide grip with narrow grip
15kg 8 wide grip and 8 narrow grip
20kg 7 wide grip and 7 narrow grip
25kg 6 wide grip and 6 narrow grip
Bent over barbell row
25kg 10 reps
35kg 7 reps
35kg 7 reps
One arm dumbbell row deadstops
18kg 8 reps each arm
20kg 7 reps each ar
24kg 6 reps each arm
Alternating bicep dumbbell curls
8kg 20 reps
10kg 16 reps
12kg 10 reps
21s bicep curls
10kg barbell x 3 sets
Concentrated bench bicep curls
4kg dumbbells 21+ reps till failure (x 3 sets)
Pulldown machine
40kg 10 reps
45kg 8 reps
50kg 6 reps
Noticed some nice forearm veins today! Seeing my body change regular is really motivating now
trying to put the cheat meal to good use in today’s session!
Dlklift
New Member
Yesterday ended up being a rest day as we went paintballing for the whole day 10am - 3pm
Burnt a shed load of calories doing cardio but needed a nap when I got home then woke up at 8.30pm and just went back to bed until 5am this morning...
Really needed it! Coach has told me to take Benadryl on my 2 days off clen to make it more effective when I go back on as at the moment I’m on 4 0.04mg tablets a day. Dropped it down to 3 tablets today so we’ll see how it goes.
Training shoulders & tris with a friend tonight so should be fun!
Burnt a shed load of calories doing cardio but needed a nap when I got home then woke up at 8.30pm and just went back to bed until 5am this morning...
Really needed it! Coach has told me to take Benadryl on my 2 days off clen to make it more effective when I go back on as at the moment I’m on 4 0.04mg tablets a day. Dropped it down to 3 tablets today so we’ll see how it goes.
Training shoulders & tris with a friend tonight so should be fun!
