It's a long awesome way...

[Ninjarello1]

2 weeks in, i m starting to see something...

 

[Ninjarello1]

Week 6

PUSH
-incline bench
-chest Press

-lying lateral rise cable
-dumbell shoulder press
-bent over single cable lateral rise or facepulls

-push down vulken
-jm press (french Press Is hurting my elbows)
-overhead triceps single cable

-single calf Smith
-seated calf

LEGS
-adductor
-lying leg curl
-pendulum squat add a band
-leg Press
-leg extension focus rectus femoris
-seated leg curl
-bulgarian split squat

PULL
-trazy bar lat pulldown
-smith machine row
-single arm pulldown machine supinated
-chest supported row machine
-straight arm pulldown cable vulken

-bayesian curl
-single cable Hammer curl
-single arm preacher curl

-calf Smith machine 12/15rm reach 50 reps

REST

PUSH
-incline chest press
-75° seated military Press
-cable flies 45°

-dumbell laterale rise

-dip
-single cable Overhead triceps
-single cable pushdown

-single seated calf
-calf leg Press

PULL
-lat pulldown or pull ups
-row machine upper back
-lat pulldown triangle

-leg curl seated
-SLDL (slow recover from sciatic pain, now recovering low back pain, slow process but It s going well)

-alternate dumbell curl
-single cable High curl

-abs

 

[marsupial]

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
View attachment 262847

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

Wow you’ve inspired my envy for sure. I’m 28, started gear 1y ago, and hope to look sort of like you one day

Stupid question: when you were 79 kg with that conditioning, how insecure did you feel about your size? In clothes, did you feel like you were just another normal person in the crowd, or did you pick clothes carefully and still look super fit from the vascularity?

 

[marsupial]

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

Do you regret starting early, or were you savvy and prudent enough to not get carried away starting at age 17?

 

[marsupial]

Also I’ll stop bothering you after this but do you have unpumped pics? You look way bigger than the weights you say you are in the most recent pics

 

[Ninjarello1]

Would you like without pump but flexing or without pump and no flexing like pics i send every monday to my coach in front of mirror Just wake up with a full relax body?

 

[marsupial]

Would you like without pump but flexing or without pump and no flexing like pics i send every monday to my coach in front of mirror Just wake up with a full relax body?

yea sounds good. Maybe I’m just being petty because I don’t take pumped pics of myself to attempt to low ball and motivate myself all the more

 

[Ninjarello1]

yea sounds good. Maybe I’m just being petty because I don’t take pumped pics of myself to attempt to low ball and motivate myself all the more

IMG-20240819-064329248-HDR hosted at ImgBB

Image IMG-20240819-064329248-HDR hosted in ImgBB

ibb.co

IMG-20240819-064358792-HDR hosted at ImgBB

Image IMG-20240819-064358792-HDR hosted in ImgBB

ibb.co

just wake up and not flexing or hardening muscle, i m completly soft in front of mirror

 

[Ninjarello1]

week 9
little changes for next weeks
-cut out anavar
-add in 3ui hgh daily
-lower carbs on day off

-300/200/3UI test/tren/hgh
-BW 87kg

DIET: daily average based on weekly macros 2780kcal
500/110/40
600/110/40
650/110/40
200/110/80
500/110/40
550/110/60
200/110/80

TODAY PULL DAY
-back
-biceps
-calves

 

[Ninjarello1]

little update:

BW 85.5KG

LEG DAY FOCUS QUAD:
-lying leg curl 50kgx10/40kgx14
-pendulum squat 70kgx11/60kgx13
-leg press 340kgx6/300kgx8
-single leg ext 25kgx15/30kgx10/35kgx8+both legs until failure
-bulgarian split squat controlateral 32kgx11/13
-adductor machine 60kgx14/11/8 60" rest between sets

 

[Ninjarello1]

WEEK 16 (last week BLAST)

BW: 87kg

DIET:
CARBS: 600/650/700/600/650/700/500
PRO: 140/140/140/140/140/140/140
FAT: 40 / 40 / 40 / 40 / 40 / 40 / 80

PUSH:
-low to High seated 90° cable flyes 15/20rm+3RP 20"
-press machine 45° 8/12 + back off 8/12
-peck deck 10/12 + back off 12/15 target 20 reps
-chest Press 8/12+drop20%+drop20%

-lying cable laterale raise 8/12 + back off 12/15
-seated dumbell lateral raise until 90° + supinated until 180° 8/12 + back off

-single cable push down 10/15rm 3set per arm no pause + lower weight and repet
-lying single dumbell tate press8/12 + back off
-dip focus tric 6/10+drop1plate+drop1plate

-stand calf 8/12 + back off
-calf machine (similar press machine) 10/15 + back off

LEGS FOCUS QUADS:
-leg ext (focus quads) 10/15rm+drop target12+drop target15
-pendulum 6/8 breath between reps + back off 20% continue tension
-leg press 8/12 + back off 8/12
-belt squat 8/12 + back off 8/12
-leg ext back backwards focus rectus femoris 10/15 + back off 10/15
-single horizontal leg press 10 + back off 10

PULL + abs
-pull ups 6/10 + bodyweight x max
-chest supported t bar row (focus upper back) 8/12 + back off
-triangle lat pulldown 8/12 + back off
-barbell bent over row 1:3:1:3 stop under the knee 6/8 + back off 6/8
-bent over single cable rear delt 10/12 + back off 12/15

-bayesian curl 10/15 + back off
-stand dumbell preacher curl 6/10 + back off 6/10
-seated alternated dumbell hammer curl 8/12 + back off

-stand ab wheel + kneeling ab wheel 1 set to failure

PUSH
-smith machine 30° 5/8 + back off 20% continue tension
-cable flyes bench 30° 10/12 + back off 12/15
-press machine 60°

-dumbell lateral raise 20rm target50reps + 8/12rm+drop+drop
-shoulder press machine 8/12 + back off

-overhead single low cable tricep extention 10/15 + back off
-single cable crossover tricep extention 8/12 + back off
-french press ez. 8/12 + back off

-calf machine 8/12 + back off
-stand calf 10/15 + back off

PULL:
-high cable rope pullover 10/15+drop target12+drop target 15
-high row machine neutral grip focus lat 8/12 + back off
-vertical row machine neutral grip focus lat 8/12 + back off

-lying leg curl 8/12 + back off
-RDL 6/8 + back off 6/8
-stand single leg curl 10/12 + back off 12/15

-curl ex. 8/12 + back off
-single high cable curl 10/12 + back off 12/15

 

[Ninjarello1]

WEEK 4 CRUISE:
BW: 89kg

-150mg test
-5ui novorapid pre wo
-5ui novorapid post wo
-4ui HGH before bed

CARBS:
650/700/750/800/850/400/400
PRO:
140/140/140/140/140/140/140
FAT:
40/40/40/40/40/40/70

EXAMPLE MONDAY:

PRE WO:
-100g cream Rice
-30g honey
-25g iso whey

DURING WO
-60 maltodextrin
-15g eaa

POST WO
-150g cream Rice
-100g cornflakes
-25g iso whey

1 HOUR POST WO:
-100g cornflakes
-150g milk Rice
-200g greek yogurt 0%
-200g fruits

LUNCH:
-100g Rice
-100g chicken
-10g olive oil
-veggies

DINNER:
-100g Rice
-150g lean fish
-10g olive oil + 3g omega 3 (2g EPA+DHA)
-veggies

BEFORE BED:
-20g peanut butter