August 2024 show prep log

[DinoBB76]

About nutrition I have spent the last 8 weeks on one diet, and the previous complete part of off season after rebound on another.

My gear protocol has changed 5 times. Over the last 6 months.

First it was 375 test, 375 eq.

Then it changed to 750 test, 375 eq as food increased.

As food increased again it was 750 test, 375eq and 75 ment.

Later it was changed to 750 test, 375 eq and 150 ment. I couldn’t handle the 150 ment, due to the aromatization.

Even though my e2 was good, my progesterone was very bad, so we changed it again to 750 test, 750 eq.

I’ve been using 5iu hgh, 100mcg t4, and insulin during certain parts of off season.
At the beginning there was no insulin, followed by novolog 6iu pre and post workout.

Maybe a month into full off season diet we added 30iu lantus on high days before meal 1 (leg days 2x a week).
Finally 8 weeks ago we increased lantus to 40iu before meal 1 and added 2iu novolog post workout.

I did bloodwork 8 weeks ago and everything was perfectly fine.

This is my current diet until July. Before it was slightly less. No cheat meals until after my rebound this the peak of my diet. The average was not much less than this though. My last diet had the same low days, high day were 20 carbs less, and training days were 60 carbs less. If I remember correctly.

TRAINING DAY

M1 P-50g C-100g F-10g(2 whole eggs,450ml egg whites,90g oats,100g banana,20g carbs from bread)

M2 P-50g C-100g F-0g(250g turkey or chicken breast,125g white rice od 500g potato)

M3 PRE WORKOUT MEAL(60-90 min before training) P-40g C-120g F-10g(125g cream of rice,100g banana,200g turkey brest,20g peanut butter +6iu humalog or novorapid with meal

Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/40g carbs(dextrose/maltodextrine/vitargo - use what you tolerate well)

M4 POST WORKOUT MEAL: P-60g C-180g F-0g(200g cream of rice or low fat creal,150g pineapple, 60g protein from WPI)+8iu humalog or novorapid with meal

M5 P-50g C-100g F-0g (250g chicken or turkey breast, 125g white rice od 500g potato)

M6 P-50g C-100g F-15g(400g low fat Greek yoghurt,100g granola,100g banana)

TOTAL:

P-300g C-760g F-35g



HIGH TRAINING DAY 2x week on both leg day's

40iu lantus before first meal

M1 P-40g C-120g F-0g(400ml egg whites,120g oats,100g banana,20g carbs from bread)

M2 P-40g C-120g F-0g(200g turkey or chicken breast,150g white rice od 600g potato)
M3 PRE WORKOUT MEAL(60-90 min before training) P-40g C-160g F-10g(175g cream of rice,100g banana,200g turkey brest,20g peanut butter +6iu humalog or novorapid with meal

Intra : sip drink containing – 20gEAAs /10g creatine/2g salt/60g carbs(dextrose/maltodextrine/vitargo - use what you tolerate well)

M4 POST WORKOUT MEAL: P-50g C-220g F-0g(225g cream of rice or low fat creal,300g pineapple, 50g protein from WPI)+8iu humalog or novorapid with meal

M5 P-40g C-120g F-0g (200g chicken or turkey breast, 150g white rice od 600g potato)

M6 P-40g C-120g F-0g(400g low fat Greek yoghurt,100g banana,100g carbs from rice cakes or any low fat source of complex carbs)

TOTAL:

P-250g C-920g F-10g



REST DAY’S
M1 P-50g C-120g F-10g(2 whole eggs,400ml egg whites,120g oats, 100g banana,20g carbs from bread)

M2 P-50g C-0g F-20g(250g turkey or chicken breast,150g avocado or 40g almond butter)

M3 P-50g C-0g F-20g(250g lean beff 93%)

M4 P-50g C-0g F-20g(250g lean beff 93%)

M5 P-50g C-0g F-20g(250g turkey or chicken breast,150g avocado or 40g almond butter)

M6 P-50g C-120g F-15g(400g low fat Greek yoghurt,120g granola,100g banana, 10g almond butter) - Once a week, instead of the last meal on a day off, you can have a cheat meal, but a good cheat meal, something like a burger with good quality beef with fries or a large portion of sushi, but not overeating

TOTAL:

P-300g C-240g F-105g

I like the split, I prefer high volume and high intensity so I like the program. it’s a lot of heavy top sets in the 6-10 range and back offs for compounds and main movements, plus very high rep work as well, drops and rest pauses. I’m happy with the progress I’ve made on it especially on weaker body parts.

I like this diet; Does your coach come from Poland by any chance?

 

[Slowww]

I like this diet; Does your coach come from Poland by any chance?

Yes, that’s right

 

[DinoBB76]

Yes, that’s right

I think it's Lukasz, I love his working method and his way of working

 

[Slowww]

I think it's Lukasz, I love his working method and his way of working.

Good guess. Yeah I think it is good too, definitely gets the job done and keeps me on track. So far I think the results have been quite good, and this is with half of the time I was on a gh fragment instead of real gh due to a shipping error of a source, so results would have been even better. It was also probably the most smooth and trouble free bulking phase I’ve had so far. I’m excited to see how the next cut and rebound to compare the accidental no gh to pharma gh.

 

[Slowww]

Next phase starts.
Cutting as of today. Total weekly caloric deduction of 1,760 calories averaging to 250 calorie reduction per day.
Will be given a new training protocol to start during the cut.
While I really liked the results of my current training protocol, I am very open to a new protocol and to compare progress and see what has been changed & what we need to adjust moving forward

 

[malfeasance]

Why does training change, too, at the same time as the diet change?

 

[DinoBB76]

Next phase starts.
Cutting as of today. Total weekly caloric deduction of 1,760 calories averaging to 250 calorie reduction per day.
Will be given a new training protocol to start during the cut.
While I really liked the results of my current training protocol, I am very open to a new protocol and to compare progress and see what has been changed & what we need to adjust moving forward

How has cutting chemistry changed for you? I imagine zero insulin with so few calories

 

[Slowww]

How has cutting chemistry changed for you? I imagine zero insulin with so few calories

Oh, maybe I was unclear. On average over 7 days, my diet has been reduced 1,760. So each day it is only 250 calories less than before.
My insulin protocol has been completely unchanged. I have more than enough carbs to cover the 6iu pre, and 8iu post. Actually my high training day only was reduced by 20g carbs, so I still will be using 40iu lantus. My AAS are also exactly the same (test and EQ, 250mg of each every 2 days), as is my human growth hormone and thyroid hormones.
I am not using any clenbuterol, yohimbine or preworkout with stimulants or high caffeine content either.
Cardio is also unchanged but now I need to get my heart rate to the right place, so I will be bicycling, rather than doing extra walking.

 

[Slowww]

Why does training change, too, at the same time as the diet change?

I didn’t even think to ask, because I just feel like it is a welcome change. It may be because I felt like the front of my inner quads were getting an abnormal pain, and felt like there would be some risk for tearing the teardrops area. It’s improved this week but really had me worried for a few weeks.

I will definitely ask, because it is something I should know. I shouldn’t change it just because change might seem nice, but do what is better for my development

 

[Slowww]

First 2 days of cut, 105.4kg

 

[Slowww]

1 week of cut 104.2kg

New split looking a lot more focused on bringing up my arms, chest, shoulders. Back is reasonably similar to before. Volume on legs has been decreased. 2 arm days, 2 chest days, 2 delt days, 2 leg days.

Hamstring tie ins returning, lower glute lines, conditioning making pretty clear improvements. Will be several weeks before midsection is cleaned up though, as that is last to go for me.

 

[Slowww]

One month later
Still no clen, or anything like that. Removed some EQ, and added 100mg masteron every two days.

Cut moving relatively slowly. Want to make sure I keep what was built over first period in off season.
Strength is holding well in many movements. Even set some PRs.
RDL has grown to 180kg/395lbs x7, incline press still sitting at 140-150kg x8/7. Leg press and squats have not taken a hit either.
Only thing that went down a bit has been my overhead, and hip thrust (down to 140kgx6, and 250kg x8)

102.8kg

 

[jjnnnt]

What is your current training split like? can you post the training?

 

[Slowww]

What is your current training split like? can you post the training?

My current split is:

Monday: chest, arms, side delts
Tuesday: quads, hamstrings, adductor,
Thursday: back
Friday: full delts, chest
Saturday: hamstrings, glutes, arms

I need to address my arms, and some parts of upper body now, while legs can grow more slowly and back can continue the same basic pace as last bulk.

Abs and calves alternate through the week.

Currently 40 min cardio 6/7 times a week

What do you mean post the training?

 

[Alert_Custard]

Thanks for the detailed log, very interesting to read.
Congratulations on the progress so far too.

 

[jjnnnt]

My current split is:

Monday: chest, arms, side delts
Tuesday: quads, hamstrings, adductor,
Thursday: back
Friday: full delts, chest
Saturday: hamstrings, glutes, arms

I need to address my arms, and some parts of upper body now, while legs can grow more slowly and back can continue the same basic pace as last bulk.

Abs and calves alternate through the week.

Currently 40 min cardio 6/7 times a week

What do you mean post the training?

Looks very interesting split!

I meant if you can post the sessions exercises, sets, etc?

Id like to grow my arms more too

 

[Fattyone]

Currently 40 min cardio 6/7 times a week

Damn! That’s a ton of cardio. What’s your cardio of choice?

 

[Slowww]

Damn! That’s a ton of cardio. What’s your cardio of choice?

Even while bulking I do 30 minutes per day, so it’s only 10 more minutes. Usually my commute is a 30 minute bike ride, but I will do incline treadmill or stairs if I don’t have work

 

[Slowww]

Looks very interesting split!

I meant if you can post the sessions exercises, sets, etc?

Id like to grow my arms more too

Sure bro, this is my log from last week, I omit abs and calves.

Monday: 102.5kg

Mi40 Pec fly
RAMP
Start at 27kg
Full - entire stack
Drop
1x10 40kg
+ 30second static hold
+6 (1/2 rep) partials

Smith incline
1x8 140kg
1x13 100kg + 80kg myo reps



DB press
1x7 50kg per hand
1x12 35kg per hand


Tempo Dips with pause
1x8
2x10

Superset

Cable cross (up 9 notch)
1x20 18kg
Cable cross (even 14 notch)
1x20 18kg
cable cross (down 22 notch)
1x20 18kg



lateral raises
RUN THE RACK
10 - 25 kg by 2.5kg intervals x 5 reps per weight

Hammer cable curl
5x25 40kg

superset

Overhead triceps extension
5x25 27kg



_____________________________________

Tuesday: huge PRs on some movements. My legs still hurt and it is Saturday. Especially abductors are still feeling torn up.

102.7kg

Adductor RAMP 20+STATIC HOLD in las set
FULL 1x20 22.5/31kg/40kg/49kg/63
FINAL 1x14 full stack +5kg 5partials + 30s hold

-lying double leg curl FST-7 30s break
7x15 27

-leg ex 100 reps with tempo
1x100 9kg


-horizontal leg press RAMP 12 (raw)
FULL 1x12 260kg
FINAL 1x6 300kg

Hack leg press
1x100 50kg RP: 50/25/15/10

V-squat
1x8 180kg
1x12 (1+1/12) 70kg


-split SQ
1x12/90+12/70kg +12/50kg

_____________________________________
Wednesday: 102.8kg

_____________________________________
Thursday: 102.35kg

BACK
-V-grip lat pull down
2x8 full stack,
Bought the thing to add weight… sadly it won’t work with this pull-down… I used it on other machines but can’t with this…
1x20 3/4 of stack REST PAUSE SET


-t-bar chest support
2x8 105kg
1x15 70kg


-barbell row
1x8 140kg
1x12 100kg



-standing one arm hammer row
2x8 140kg per arm

-DB or mashine pull over
4x20 60kg
Changed ROM after watching a technique review of Dorian gates doing this on a machine. (Slightly less rom at the top) made it more difficult with more constant tension

-upper back chest support dumbbell row
4x12 27.5kg
-improved pauses and tempo
(90sec. Breaks)



-smith shrugs
RAMP
FULL 1x12 170kg
FINAL 1x8 220kg
double DROPSET
+9 170kg
+13 120kg



__________________________________________
Friday: 102.30kg


rear delt machine
3x25 40kg

-bent over side DB raise
1x11 20kg
1x15 15kg
– double dropset 10,5

Lateral raise (seated)
RAMP
FULL 1x12 20kg
1x6 25kg 4 partials

Overhead machine press
1x6 140kg
1x20 100kg

-barbel front rise on incline bench
1x10 25kg
2x12 20kg

incline banded DB fly
2x14 15kg
1x15 15kg
+ red band

Superset
stretch pushup
1x16
1x12
1x7

_______________________________________

Saturday
Lying Hamstring curl

RAMP 27kg
Full set to 1x12 76kg
1x8 86kg + 3 partials


RDL
1x7 180kg
1x12 140kg



Assisted tempo pull ups
49kg assistance
4x12


Rope push down FST7 (back supported)
1x12 31kg
2x12 27kg
5x12 22.5kg



single arm preacher curl
RAMP
FULL 1x12 12.5kg
1x10 18kg
Back off
1x15 9kg

Incline cable French press
RAMP
FULL 1x10 54kg

1x6 60kg
incline hammer curls
1x12 20kg
1x12 20kg
1x15 + 15(1/2 partials) 10kg


Machine dips - reduced weight triceps were way more burnt from cable on French press
1x12 140kg
MYO REPS
1x20 120kg +100M1 *6 M2 *6 M3 *6