It's a long awesome way...

[Ninjarello1]

Hi, i m 25 years old

ROUTINE:

1)PUSH
2)LEGS
3)PULL + abs
4)PUSH
5)LEGS
6)PULL + abs
7)OFF

1)
-bench top set 6/8 + back off
-shoulder press dumbell top set 8/10 + back off
-SS
a) dumbell flies 3x10/12
b) push down rope 4x8/10
-lateral raise cable 2x 40/60" slow negative
-laterali raise dumbell 1x 10/12 + 1x drop set
-dip 3x amrap

2)
- squat top set 5/8 + back off
-leg press 1x 8/10 use also rest pause to reach reps + 2x 40/60" slow negative
-hip adductor 3x10/12
-single leg ext 1 top set 10/12 + back off
-leg ext 2x triple drop set

-sit calf 2x max last set triple drop
-stand calf machine 4x10/12 last set triple drop

3)
-pull ups 3x amrap
-rack pulls top set 8/10 + back off
-dumbell row 1x top set 10/12 + back off myoreps (increase reps every week)
-reverse row pulley 1x 8/10 + 1x same weight drop set until total failure

-hammer dumbell 3x10/12
-cable curls 1x8/10 + 1x same weight triple drop
-dumbell curls run the rack to failure

-stand ab roller 2/3 working set

4)
-ohp top set 6/8 + back off
-strict bench press 1 top set 8/10 + back off
-peck deck flies 1 top set 8/10 +2 back off 40/60" (1slow negative 1peak contraction)
-french press EZ. top set + back off drop set with bands total failure
SS
a)band lateral raise2x40/60"+dumbell lateral 2x10/12 last set total failure
b) push ups 3x amrap

5)
-split squat smith machine 1 top set 10/12 1 back off
-lying leg curl 1 top set 8/10 + 1 back off
-stiff leg deadlift 1top set 8/10+ back off
-hip trhust 1 top set 10/12 + back off
-lying leg curl 2x 40/60" slow negative

- stand calf machine 2x pump
-sit calf 3x8/10
-smitch machine calf cluster set 10+10+10+10+10(increase something every week )

6)
-reverse lat pull down 1x top set 8/10 + 1x back off drop set
-bent over row 1 top set 6/8 + back off
-straight arms pulldown 1 top set 10/12 + back off restpause (increase reps every week)
-rear delt cable flies 1 top set 10/12+ back off

-dumbell curl incline bench 1 top set 10/12 + back off
-curl barbell ez 1top set 8/10 + back off
-preacher machine curl 1 top set 8/10 + 2x back off 40/60"

SS 2/3 working sets
a) hanging leg raise
b) crunch bench



DIET: 525/170/30 carbs/pro/fats
BODYWEIGHT: 31/07/2023 79KG
ACTUAL CONDITION


the summer season is almost over in the next few weeks the kcal will increase again, the last bulk closed at 92kg, the goal is to reach at least 95kg by April 2024, let's see what we can do

if someone will be interested in the log I will like to listen to your opinions and discuss together

from next week weather permitting I will try to update the various loads of exercises

 

[Ninjarello1]

A DAY OF MY DIET:
525 carbs/ 170g pro/ 30g fats

1) BREAKFAST
-100g oats
-280g greek yogurt 0% or white eggs
-200g fruits/30g honey/40g jam

2) POST WO
-30g iso whey/270g white eggs/ 270g greek 0% yogurt
-100g high carbs low fat cereals(cornflakes, rice krispies)/100g instant rice
-200g rice milk
-1 banana/40g jam/30g honey/200g fruits

3) LUNCH (I often divide this meal in 2 and have a snack)
-200g rice
-150 chiken or tuna/ 200g lean fish
-10g oil

4) DINER
-180g rice/ 800g potatoes
-150g chiken or tuna/ 200g lean fish
-4g omega 3 (2g epa + dha)

 

[Ninjarello1]

07/08/2023 PUSH 1 (dumbell weight is for a single dumbell)
-bench 100kg8+1spotter/90kg9+1 spotter
-dumbell shoulder press 32kg11/28kg14
a)chest dumbell flyes 18kg15-13-12
b)2xpush down straight bar 70kg10-9 +2x push down rope 50kg12-13
-cable single lateral raise 12kg 50"-45"
-dumbell lateral raise 18kg12+3partial+drop 14kgx?(don't rememebr)
-dip focus triceps 3x amrap

 

[DECLAN]

Are you naturally very lean? I'm amazed on how low your protein is. Some guys would actually question you for having very low protein intake and keep muscle, I'm guessing your cutting and are on PEDs right.

Its clearly working for you though.

 

[Ninjarello1]

Are you naturally very lean? I'm amazed on how low your protein is. Some guys would actually question you for having very low protein intake and keep muscle, I'm guessing your cutting and are on PEDs right.

Its clearly working for you though.

we can say that I finished the cut 3 weeks ago, slowly increasing the kcal now they are 3050, last week of the cut they were 2750, during the cut my proteins were 200g, I have a person who follows me, he follows my chemistry and my bloods and gives me the quantity of macros, I will do my workout program and diet by myself, I just have to respect his macros and seeing my creatinine levels slightly elevated has made various adjustments (30g less protein, completely remove salt from the diet, astragalus) we will go back to analyze again in a while to monitor the situation.

COMPOUNDS: 400 tests 400 masts
ANCILLIARIES: 40mg telmisartan 25mg captopril
SUPPLEMENTS: 750mg olive leaf extract 2x day/ 300mg nattokinase/ 1,5 astragalus 3x day/

 

[DECLAN]

we can say that I finished the cut 3 weeks ago, slowly increasing the kcal now they are 3050, last week of the cut they were 2750, during the cut my proteins were 200g, I have a person who follows me, he follows my chemistry and my bloods and gives me the quantity of macros, I will do my workout program and diet by myself, I just have to respect his macros and seeing my creatinine levels slightly elevated has made various adjustments (30g less protein, completely remove salt from the diet, astragalus) we will go back to analyze again in a while to monitor the situation.

COMPOUNDS: 400 tests 400 masts
ANCILLIARIES: 40mg telmisartan 25mg captopril
SUPPLEMENTS: 750mg olive leaf extract 2x day/ 300mg nattokinase/ 1,5 astragalus 3x day/

I'm not questioning your diet plan btw. It's clearly working, you have attained what 90% of the members here are aiming for myself included.

I'm definitely subscribed on your log and will be incorporating stuff I can from your experiences.

Keep us posted on your progress, respect.

 

[Trainedbytylerlofthouse19]

People still going on about this protein myth, check my thread about HGH I don't even get 100g a day and still hold 97kg at 1.86m.

Anyway great physique plenty of hard work has gone into that. How tall are you?

Will you be throwing anymore AAS into the mix?

 

[Ninjarello1]

People still going on about this protein myth, check my thread about HGH I don't even get 100g a day and still hold 97kg at 1.86m.

Anyway great physique plenty of hard work has gone into that. How tall are you?

Will you be throwing anymore AAS into the mix?

1,80mt

absolutely not, the test and mast have supported me all summer to give me that extra cosmetic point, now the blast is coming to end, it's time to rest and try to keep the gains obtained while raise kcal, the cruise will start shortly while wait for the next blast for big winter bulk

 

[DECLAN]

People still going on about this protein myth, check my thread about HGH I don't even get 100g a day and still hold 97kg at 1.86m.

Anyway great physique plenty of hard work has gone into that. How tall are you?

Will you be throwing anymore AAS into the mix?

I don't think its a myth, there are lots of studies on it already. Remember OP is still within the range of .75-1g per lb of body weight plus he is on AAS.

It's just my first time seeing someone on the lower end of the spectrum when it comes to protein intake. However, I'm also comparing someone who is a normal human being with the pros who walk around with extra mass.

 

[delary]

I'm on the 3rd month and already seeing amazing gains. I'm wondering if anyone who has already done it, can tell me what to expect in the upcoming months? Does it get better? At the moment I don't want to come off it, I feel young again on it.

 

[Ninjarello1]

I'm on the 3rd month and already seeing amazing gains. I'm wondering if anyone who has already done it, can tell me what to expect in the upcoming months? Does it get better? At the moment I don't want to come off it, I feel young again on it.

It Will go Better week by week, It takes Long time to build muscle, so Like a natty It ll go Better week by week, month by month...

 

[Ninjarello1]

LEGS 1 08/08/2023 ( bad day, I haven't rached the target reps for the leg press rest pause, pheraps is time for a deload session for my legs, i ll decide after LEGS 2 at the end of the week)

-squat 150kg7 slow negative/140kg8 slow negative
-leg press 390kg5+2 rest pause/ 240kg x60"
-hip adductors 40kg12-11-10
-leg ext single 40kg11/35kg11
-leg ext triple drop set 70kgx9+50kgx6+35kg x5

-sit calf 30kg 2x amrap high reps
-stand calf 110kg 4 sets x 10/12 last set triple drop set

 

[Ninjarello1]

PULL 1 09/08/2023 (general good day, but I can't find an exercise with which I have a good feeling to put as a third exercise for the back, next week I will try the row machine, today prone pulley row gave me bad feedback so I will change the exercise ...

-pull ups 12/11/11
-dumbell row 46kgx10/42kg rest pause 10+5+5+2
-row pulley prone grip 65x12/switch in single arm pulley 30kg8+drop25kg5(really bad feelings on this exercise)

-hammer curl 14kg15-12-12
-straight bar cable curl 60kg11/60kg8 +drop 45kg6 + drop 35kg5
-dumberl curls run the rack to failure 8x5/10x5/12x5/14x5/16x3+2 alternate/14x5 alterante/12x5alternate/10x5/8x7

-stand ab roller 10/7stand+10 on the floor

 

[Anavarcestral_Trenents]

You have a great physique and you are clearly very structured and consistent in training and diet. Great, keep it up!
For my curiosity: how long have you been training seriously, and how long on gear?

 

[Ninjarello1]

You have a great physique and you are clearly very structured and consistent in training and diet. Great, keep it up!
For my curiosity: how long have you been training seriously, and how long on gear?

I m 25, i started when i was 17 in 2017, at 21 stopped working out for 8 months,

Summer 2021 8 weeks 20mg ostarine cut,

Winter 2021/2022 bulk 400 mg test,

Summer 2022 12 weeks cut 200/200/20 test/primo/ostarine

Winter 2022/2023 bulk 16 weeks 600mg test

Summer 2023 16 weeks 400/400 test/mast

 

[Ninjarello1]

PUSH 2 10/08/2023 (awesome day like all push days always excellent pump excellent feeling with the exercises and progression, all perfect)

-OHP 62,5kg6/50kg12+1 push press
-strict bench press 95kg8/85kg9+1spotter help
-peck deck machine 85kg8+1half rep/65kg45"/65kg40"
-single cable triceps extention hammer grip 25kg12/20kg14
french press 20kg x side7/17kg x side9
a)cable raise 15kg14/12kg14 + 1x dumbell raise cluster set 18kg10+5+5
b)push ups 3x AMRAP



POST WO an awesome porridge
-80g instant rice
-20g cornflakes
-20g iso whey
-200g milk rice
-1 banana
-10g honey

 

[Ninjarello1]

LEGS 2 11/08/2023

-bulgarian squat smith machine 30kg x side12/25kg x side12
-lying leg curl 62kg7+1failure/55kg9
-SLDL 140kg7/120kg8 (next week try to increase reps)
-hip trhust 180kg+barbell9/160kg+barbell11 (not olympic barbell for this )
-lying leg curl 45kg45/40kg45"

-stand calf 80kg 2x pump
-sit calf 40kg7/6/7
-stand calf smith machine cluster set 10kg x side (20+10+10+10)

 

[Ninjarello1]

PULL 2 12/08/2023 (nice day, can go better on bent over row, but at the moment I have pain in my hamstrings that doesn't allow me to do the movement well or at least to concentrate well on my back muscles because I'm distracted by the pain)

-supinated lat pulldown 95kg11/85kg8drop65kg10
-bent over row 105kg9/90kg11
-straight arm pull down 35kg11+1partial/30kg9+5+5+3 rest pause
-bent over single cable rear delt flies 15kg11+1/12kg14

-dumbell incline bench curl 16kg11/14kg11
-curl barbell EZ. 20kg x side8/15kg x side12
-preacher curl machine 35kg40"/30kg50"

have a good weekend, from next week I will update everything together on the weekend instead of sending day by day..except for monday where i will update bodyweight for my log

 

[Ninjarello1]

i said i would update at the end of the week but i'm not working today so i'll spend some time here

PUSH 1 14/08/2023
-bench press 102,5kg7/90kg10
-dumbell shoulder press 34kg9/30kg12
a)flat bench flies 20kg15/12/10
b)push down straight bar 70kg9-9/60kg10 (increase one set)
-push down rope 50kg13/45kg12
-cable lateral raise 12kg50"/40"
-dumbell lateral raise 20kg10+drop16kg11+drop10kg10
-dip focus triceps 3x amrap

 

[Ninjarello1]

LEGS 1 15/08/2023

-hip adductors 45x15/40x12
-seated leg curl 60x12/70x8 (first time this machine so tried weight load)
-squat 154x6/140x9
-leg press 320x9/280x10
-lying leg curl 50x40"/45x45"
-single lex ext 40x10/35x10

-seated calf 30kg 3x pump
-stand calf machine 60kg x side 12+7/11+5/12+5/12+10