MESO-Rx

Anabolic Steroids

Daily Log to 2019 Show Season

Mac11wildcat said:
Always good to see someone taking something from this. I hope it continues to be a resource for guys of the reality of both competing off and competition seasons
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AND SO IT IS!!!!

I am up to page 66 (still don't know how you did at Nationals, so nobody ruin the surprise), and, Mac11wildcat, this is one of the best things I have ever read on the internet.

Period.

Thank you for taking the time to write it.
 
Has your heart rate come down since dropping the HGH? I remember you saying awhile back you needed to get it down a little. Mine went from low 70's to mid 60's initially when I came off earlier this year.
 
malfeasance said:
This is something you wrote about RPG by Redcon (back in 2018, sorry for dredging up such an old post in the thread and quoting it here).

What sort of huge difference does it make in pre-show carb up?

With a show coming up, I was looking for any advantage possible, but I did not understand what you meant. Could you please elaborate?
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GDAs (in place of slin) provide an advantage in helping shuttle nutrients effectively. I recommend using one before show day to see how it affects you. For me, the difference was noticeable as far as pump.
 
DOMS4DAYS said:
How’s your meal plan look now Mac, compared to the plan you laid out for 4,500? Did you just increase portions on carb sources for each or some meals or change up any food sources?
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I actually drastically simplified it and it’s made a huge difference.
Meal 1: 2 eggs, 12oz whites, 100g Rice Krispies
Meal 2: 16oz (uncooked) 90/10 angus, 2 cups rice
Meal 3 (pre): 1 scoop protein, 120g Rice Krispies, 1 banana
Meal 4 (post): same as pre
Meal 5: 8oz (cooked) chicken, 2 cups rice
Meal 6: same as meal 1

Perrin Aybara said:
Has your heart rate come down since dropping the HGH? I remember you saying awhile back you needed to get it down a little. Mine went from low 70's to mid 60's initially when I came off earlier this year.
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I’ve been off gH for a long while now, months and months actually. So it wasn’t contributing anymore. It’s something I’ll watch when I go back on though.
 
Haven’t done a training update in a while.

I did about 4 weeks of CD2 and learned some from it, but ultimately do not enjoy Meadow’s approach as far as sets/reps/intensity/RPE. It’s probably because I’m not executing with his intent, and not a fault of his training. It just doesn’t feel right to me. Here’s my current split for the time being:

Pull
  1. Activation + One Arm DB Row - 3-4 warmups, single failure set to 8-10 reps, use 4 week Rest Pause
  2. Supinated Pulldown (bar, D rings, etc) - 1-2 warmups, 1 failure set at 10-12, one backdown set at 12+
  3. Machine Row - 1-2 warmup, 1 failure set at 8-10, 1 backdown set at 10+
  4. Pullover (machine or DB) - 4x8-12 (ascending weight but shy of failure in the rep range)
  5. Free Movement - pick your favorite back movement and do 3 sets of 10-12 (shy of failure)
  6. DB Preacher Curl - warmup to single failure set in the 10-12 rep range, 1 backdown set 12+
  7. DB Pinwheel Curl - 4x10-12 each (not alternating)
Push
  1. Activation + Slight Inc Smith Press - 3-4 warmups, single failure set to 8-10 reps, use 4 week Rest Pause
  2. Incline Barbell Press build up to one failure set 10-12, backdown set 12+
  3. Seated Flye - 1-2 warmup sets, 1 failure set at 10-12, one backdown set at 12+
  4. Free Movement - pick your favorite chest exercise and do 3 sets of 10-12 (shy of failure)
  5. DB Rear Delt Swings - 4x10-15,
  6. DB Lateral Raise + Left Arm Front Delt - 3x10-15 (ascending weight)
  7. Single Arm Cable Ext - warm up to single failure set in 10-12 rep range, 1 backdown set at 12+
  8. Overhead Extensions (implement of your choice) - 4x12-15

Legs
  1. Lying leg curl - warmup to 1 failure set at 8-10, use 4 week RP scheme, 190x7
  2. Squat (machine or barbell) - as many warmups as needed to build up to 4x8-10
  3. Seated Curl - 1-2 warmups to 1 failure set of 8-10, 1 backdown set of 10+
  4. Leg Press or Hack Squat - 1-2 warmups to 1 cluster set (use weight that’s failure at 10-12, do 6, rest 20s, repeat until 6 isn’t possible)
  5. Adductor - 4x8-15 ascending weight
  6. SLDL - 4x12-15 (deep stretch, stop short of lockout)
  7. Lunges - till you can’t

Arms
  1. Single Rope Tricep Cable Ext - warmup to 1 failure set at 10-12 reps, use 4 week RP
  2. Hammer Preacher Curl - warmup to a failure set at 10-12, USE 4 week RP
  3. Weighted dips - warmup to 1 failure set at 10-12, 1 backdown set at 15+
  4. EZBar Curl - warmup to 1 failure set at 10-12, 1 backdown set at 15+
  5. Vbar Pushdown - 3x12–15
  6. Alt DB Curl - 3x12-15
4 week RP is using the same weight for:
Week 1: straight set to failure,
Week 2: failure + rest pause
Week 3: failure + 2 rest pause
Week 4: failure + 3 rest pause
Week 5: new week 1 with more weight

Failure sets are straight to failure. Backdown sets are -25-30% of the failure set and going to failure again after ample rest.

anything without RP/failure is a pump type set, similar to Meadows’ RPE9/Supra max pump set schemes.

I’ll update with last weeks weights/reps and log it for everyone to see profession. I love this training style having done ~1.5 splits so far.
 
Mac11wildcat said:
I actually drastically simplified it and it’s made a huge difference.
Meal 1: 2 eggs, 12oz whites, 100g Rice Krispies
Meal 2: 16oz (uncooked) 90/10 angus, 2 cups rice
Meal 3 (pre): 1 scoop protein, 120g Rice Krispies, 1 banana
Meal 4 (post): same as pre
Meal 5: 8oz (cooked) chicken, 2 cups rice
Meal 6: same as meal 1


I’ve been off gH for a long while now, months and months actually. So it wasn’t contributing anymore. It’s something I’ll watch when I go back on though.
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I like this[emoji1417]
 
Mac11wildcat said:
I actually drastically simplified it and it’s made a huge difference.
Meal 1: 2 eggs, 12oz whites, 100g Rice Krispies
Meal 2: 16oz (uncooked) 90/10 angus, 2 cups rice
Meal 3 (pre): 1 scoop protein, 120g Rice Krispies, 1 banana
Meal 4 (post): same as pre
Meal 5: 8oz (cooked) chicken, 2 cups rice
Meal 6: same as meal 1


I’ve been off gH for a long while now, months and months actually. So it wasn’t contributing anymore. It’s something I’ll watch when I go back on though.
Click to expand...
Are you eating the Rice Krispies dry? Seems a little monotonous. 100 grams is about 2.5 cups. Dry.

Meal 3 - they are probably put in a blender with the protein, banana, and water.

What about meal :, 2 eggs, 12 oz whites, and 100g Rice Krispies?\ Sounds yummy in a bowl with milk, like when I was a kid, but I am pretty sure that is not how you are eating them since you would have to account for those calories and you do not appear to consume dairy.
 
malfeasance said:
Are you eating the Rice Krispies dry? Seems a little monotonous. 100 grams is about 2.5 cups. Dry.

Meal 3 - they are probably put in a blender with the protein, banana, and water.

What about meal :, 2 eggs, 12 oz whites, and 100g Rice Krispies?\ Sounds yummy in a bowl with milk, like when I was a kid, but I am pretty sure that is not how you are eating them since you would have to account for those calories and you do not appear to consume dairy.
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Rice Krispies have enough milk to make them not suck haha. I forgot the milk. I do 8oz pre and post for the shake + a few oz each for the cereal.
Everything in that diet is whole; I’m not blending anything currently.
 
Ah! WOW. A bowl of Rice Krispies in milk sounds like heaven right now to a guy a couple weeks out and only a couple weeks from his last contest . . .
 
Mac11wildcat said:
Eyes in the prize. Nothing tastes as good as winning.
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Won my last one (including overall) in a small, non-NPC sanctioned show, but the next one is the "biggest" in my state and I am not big enough for the open category . . . novice and masters this time around. Longer term goal is to put enough size on my 6 foot plus frame to enter open
 
Scale isn’t doing much...but mirror and training seem to be moving. Adding reps or weight everywhere on the second go through my split. The 4 week RP scheme used on 1-2 exercises a day seems perfect.
Notable sets this week:
-pull downs from 225x12 last week to 240x11 this week
-DB preacher curl from 40x12 to 40x14
-incline barbell from 225x12 to 245x15
-single arm cable extensions from 70x13 to 75x15
-weighted dips from +135lbsx10 to +135lbsx14
C32134F7-B168-48C8-A3E9-5C202F436AB7.jpeg
 
Last edited:
Update: 218ish mid-day. 220 mid-day is my previous cap.

3327FEB2-88B5-4D23-BC19-37FC19B6A8D2.jpeg

finishing my first 4 times through my split.

Here’s a look at some progressive overload progress on pull and push. What’s below is generally a weight x sets x reps. If you see something like 225x10/4/3/2 it’s a 4 week rest pause thing where you add an RP every week for 4 weeks, then add weight on the 5th and start over at a straight set to failure:

Pull
  1. One Arm BB Row (Meadows) - week 1: (100x10), week 2(110x10/4), week 3: (110/12/5/4), week 4: (110x13/7/5/4)
  2. Supinated Pulldown - week 1: (225x12, 180x14), week 2: (240x11, 195x13), week 3: (240x13, 195x14), week 4: (255x12, 210x14)
  3. Machine Row - week 1: (2.5pps x9, 2pps x 12), week 2: (2.5ppsx11, 2ppsx12), week 3: (2.5ppsx12, 2ppsx14), week 4: (2.5ppsx12, 2ppsx14)
  4. Pullover - week1: (150x12, 180x10), week 2: (210x8, 240x8), week 3: (210x4x10), week 4: (210x4x10)
  5. EZbar + D-Ring cable row - week 1: (180x3x10), week 2: (195x3x10), week 3: (195x3x10), week 4: (changed to Deadlfit, 405x3x6)
  6. DB Preacher Curl - week1: (40x12, 32.5x12), week 2: (40x14, 32.5x12), week 3: (45x10, 32,5x13), week 4: (45x11, 35x13)
  7. DB Pinwheel Curl - 4x10-12 each (not alternating) (30x4x10 all 4 weeks)

Push
  1. Slight Inc Smith Press - week 1: (345x9), week 2: (345x11/4), week 3: (345x12/4/2), week 4: (345x14/3/4/2)
  2. Incline Barbell Press - week 1 (225x13, 185x14), week 2: (245x15, 205x13), week 3: (245x16, 205x15), week 4: (255x11, 225x10)
  3. Seated Flye - week 1: (12x12, 10x15), week 2: (13x12, 10x13), week 3: (14x11, 11x15), week 4: (14x13, 11x14)
  4. Flat BB Bench - week 1: (225x3x8-12), week 2: (225x3x10), week 3: (225x3x10), week 4: (225x3x10)
  5. DB Rear Delt Swings - 4x10-15, week 1: (30), week 2: (35), week 3: (40), week 4: (40)
  6. DB Lateral Raise (20/35/40)(20/30/45)(40x3x10)(40/45/50)
  7. Single Arm Cable Ext - week 1: (70x10, 50x14), week 2: (70x12, 50x13), week 3: (80x8, 60x12), week 4: (80x9, 60x12)
  8. Overhead Extensions - (35x4x12)
 
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