It's a long awesome way...

[Ninjarello1]

DIET; 675/150/30 carbs/pro/fat
CRUISE: 200/20/80 test/mk-677/clen ( i think my clen is not legit)
BW: 80.6kg

the old mesocycle is over, now I'll start again by significantly lowering the volume (8sets per muscle a week more less) , waiting for the kcal to be high enough for a new winter mass phase, this week I'm training to look for the right loads in the exercises to start the new mesocycle, next week will be a full deload week as I'm going on holiday to Sardinia and then we'll start again gradually increasing the volume for the new mesocycle

SPLIT:

-UPPER
-LOWER
-REST
-PUSH + ABS
-PULL ( with hamstring)

1)UPPER
-lat pull down top set 8/10 + back off
-bent over row top set 6/10+back off
-incline barbell bench top set 6/10 + back off
-dip top set 8/10 + back off
-rear delt flies machine top set 10/15 + 2x40"/60"
-barbell curl top set 6/10 + 2x40"/60"
-triceps push down straight bar top set 8/10 + 2x40"/60"

2)LOWER
-hip adductors top set 10/12 + back off
-seated leg curl top set 15/20 + back off
-squat top set 6/10 + back off
-leg press top set 8/12 + back off
-lying leg curl top set 8/12 + back off
-leg extention top set 10/12 + 2x40"/60"

-seated calf 3x10/15
-stand calf 3x10/15

3)PUSH + ABS
-bench press top set 6/10 + back off
-shoulder dumbell press top set 8/12 + back off
-chest press 2" peak contraction top set 10/12 + back off

-dumbell lateral raise 1x(slow neg)1x(3"peack contraction)1x max + partials

-single arm triceps extention top set 12/15 + back off
-french press top set 8/10 + back off
-push down rope top set 10/12 + back off

-ab roller stand 1x max
-hanging leg raise 1x max

4) PULL
-single lat pull down top set 8/12 + back off
-row hammer strenght top set 8/10 + back off
-pulley top set 8/10 + back off

-seated leg curl top set 15/20 + back off
-SLDL top set 8/12 + back off

-hammer bayesian curl top set 12/15 + back off
-stand dumbell curl alternate top set 8/10 + back off
-preacher curl machine top set 10/12 + back off

 

[Ninjarello1]

LOWER 12/09/2023 (for the legs there will be lower loads in the new mesocycle, I need to recover my knee which is very inflamed both front and back and the right gluteal muscle is still healing from an old first degree muscle injury, so for the legs isolation exercises I will use a higher rep range while for the primary exercises I will always use a low range but the exercises will be done with a very controlled descent and a small stop at the bottom for squats and presses, so that the loads will be lower but the stimulus Let's hope it's the same)

-hip adductor 50kg14/45kg12
-seated leg curl 55kg16/50kg16
-squat 140kg9/130kg8 slow negative little pause in bottom
-leg pres 280kg8/240kg9 slow negeative little pause in bottom
-lying leg curl 50kg10/40kg13
-leg extention 60kg13/50kg40"-45"

-seated calf machine 3 sets
-smith machine calves 3 sets

 

[Ninjarello1]

PUSH 14/09/2023

-bench press 110kg8/100kg9
-shoulder press dumbell 34kg9/30kg11
-chest press 3:2:2 95kg9/85kg9

-dumbell lateral raise 12kg20/10kg45"-45"

-single cable triceps push down 20kg17/17kg16
-french press ez. 17,5kgxside11/15kgxside12
-push down rope 60kg11/50kg9 (i need to lower weight for a better form)

-stand ab roller 10
-hanging leg raise on bench 10



PS: the food order arrived from prozis and the damned ones gave me a 250g jar of coconut peanut butter, unfortunately last night it all ran out in one go (1500kcal 125g fats i hate my self ahahahhahha)

 

[Matty1]

Nice progress man!
Are you training based on strength or mind muscle connection?

 

[Ninjarello1]

Nice progress man!
Are you training based on strength or mind muscle connection?

Both i Need to increase strenght but feeling the muscle

 

[Ninjarello1]

Sardinia holidaysss
DELOAD week

 

[DECLAN]

Retro bodybuilder look with them fanny packs lol

 

[Ninjarello1]

And a back double bicep

 

[Ninjarello1]

CRUISE WEEK 5 200/20/80 test-mk677-clen
DIET: 675/150/30 carbs/pro/fat
BW: 82KG


25/09/2023 UPPER
-lat pulldowon 90kg12/80kg12+2 spotter
-bent over row 70kg10/60kg15
-inclne bench press 80kg8+1/80kg9+1
-dip +40kg10/+30kg10
-rear delt machine flies 65kg15/55kg60"-60"
-barbell curl 50kg 10/40kg50"-40"
-tricpes push down straight bar 70kg12/60kg40"-50"

 

[Matty1]

CRUISE WEEK 5 200/20/80 test-mk677-clen
DIET: 675/150/30 carbs/pro/fat
BW: 82KG


25/09/2023 UPPER
-lat pulldowon 90kg12/80kg12+2 spotter
-bent over row 70kg10/60kg15
-inclne bench press 80kg8+1/80kg9+1
-dip +40kg10/+30kg10
-rear delt machine flies 65kg15/55kg60"-60"
-barbell curl 50kg 10/40kg50"-40"
-tricpes push down straight bar 70kg12/60kg40"-50"

View attachment 266632

Wow that‘s my goal-shape
What arm circumfence do u have?

 

[Ninjarello1]

Wow that‘s my goal-shape
What arm circumfence do u have?

Only 42cm

 

[Matty1]

Only 42cm

Still look big af

 

[Ninjarello1]

CRUISE: WEEK 6 200/20/80 test-mk677-clen
DIET: 675/150/30 carbs/pro/fat
BW: 82.5KG

a day in my diet:

BREAKFAST:
-130g oats
-20g proteins(200g egg white or 200g greek yogurt)
-200g fruits or 30g honey

POST WO
-200g cereals/200g cream rice
-20g protein (22g iso whey or 200g greek yogurt or egg white)
-200g vegetable milk rice
-200g fruits/1 banana

LUNCH
-250g rice/550g gnocchi(at leat 80% potatoes)
-100g chiken or tuna/150g lean fish/200g cottage cheese (remove 10g oil)
-10g oil
-150-200g vegetables

DINER
-210g rice/170g rice + 50g bread
-100g chicken/150g lean fish/100g legumes (remove 70g rice)
-4g omega 3 (2g epa + dha)
-150-200g vegetables

if i m hungry before bed usually i eat 4 rice creackers with 30g jam and the day after i remove 50g rice from lunch

 

[Ferenor]

CRUISE: WEEK 6 200/20/80 test-mk677-clen
DIET: 675/150/30 carbs/pro/fat
BW: 82.5KG

a day in my diet:

BREAKFAST:
-130g oats
-20g proteins(200g egg white or 200g greek yogurt)
-200g fruits or 30g honey

POST WO
-200g cereals/200g cream rice
-20g protein (22g iso whey or 200g greek yogurt or egg white)
-200g vegetable milk rice
-200g fruits/1 banana

LUNCH
-250g rice/550g gnocchi(at leat 80% potatoes)
-100g chiken or tuna/150g lean fish/200g cottage cheese (remove 10g oil)
-10g oil
-150-200g vegetables

DINER
-210g rice/170g rice + 50g bread
-100g chicken/150g lean fish/100g legumes (remove 70g rice)
-4g omega 3 (2g epa + dha)
-150-200g vegetables

if i m hungry before bed usually i eat 4 rice creackers with 30g jam and the day after i remove 50g rice from lunch

I need to try gnocchi asap.

 

[Ninjarello1]

I need to try gnocchi asap.

they are delicious and excellent because eating 250g of rice is a lot while eating 550g of gnocchi is very easy, however you must read carefully behind the package and make sure that they are gnocchi with at least 80/90% potatoes and if you follow a low fat diet make sure that they do not are made with eggs, mine have 0.1g fat per 100g so they are practically just potatoes and flour, furthermore I wouldn't use them more than 2 or 3 times a week due to their high sodium content...1.4g of salt every 100g

for the rest, once you have found the right ratio which is usually 1:2 rice gnocchi, they are practically the exact same thing as rice or pasta

 

[rexy]

you look amazing dude. One of the first physiques i've seen and been instantly jealous of lol.

 

[Ninjarello1]

you look amazing dude. One of the first physiques i've seen and been instantly jealous of lol.

now winter will come and you won't be so jealous anymore, a big bulk phase will begin and I will increase my bf a lot anyway thanks

Hope to reach 95kg

 

[Ninjarello1]

CRUISE: WEEK 7 200/20 test/mk-677
DIET: 675/150/30 carbs/pro/fat
BW: 82.7KG

 

[Ninjarello1]

AWESOME PUSH DAY

-bench press 120kg6/100kg10
-soulder press machine 70kg9/60kg9
-chest Press 2"isometric 100kg8/90kg7

-lateral raise dumbell 12kg18/8kg50"-50"

-triceps push down cable single arm 25kg14/22kg15
-french Press Ez. 20kgxside8/15kgxside10
-overhead triceps extension single arm low cable 20kg8/20kg7 (forgot to lower weight )

 

[Ninjarello1]

CRUISE: WEEK 8 200/20 test/mk-677/5u.i novorapid before meal 1 +5u.i before meal 2
DIET: 675/150/30 carbs/pro/fat
BW: 83.1kg

BREAKFAST
-2G epa+dha
-200mcg vit k2
-2000 u.i vit d3
-300mg pancreatin
-650mg ginger
-5mg glutammine
-5g creatine

LUNCH:
-650mg ginger
-5g glutammine

DINNER:
-300mg nattokinase
-1000mg metformin
-650mg ginger
-5g glutammine
-300mg pancreatin
-40mg telmisartan

BEFORE BED:
-3mg melatonin
-100mg cardioaspirin