Post Show Rebound Log

[FourOneDeuxFitt]

What’s your current AAS usage look like for your rebound?

 

[Juicestin]

What’s your current AAS usage look like for your rebound?

For the first 4 weeks we’re keeping almost the same cycle as my prep cycle with a alterations. We removed the Halotestin, pulled GH down from 5 it to 4 iu oer day, and reduced Tren and masteron from 500 mg per week to 400 mg per week. We decided to stick with this cycle for 3 weeks since my body is super sensitive to water retention, fat gain, etc. during this period and the compounds i was running for the end of prep will help keep me dry and the metabolism running high. For the final 3 weeks, I’m going to more traditional mass builders and running EQ at 800 mg per week, NPP at 500 mg per week, and DBol at 50 mg per day to start in addition to the same dose and ester of testosterone. I'm going to frontload the EQ since I’m running it for such a short time frame to get the most out of it. After these 6 weeks, I’ll be cruising for 8-10 weeks, getting bloodwork done, and if all checks out and I’m healthy, I’ll be getting into a full blown offseason at that point. My exact cycle is as follows:
Weeks 1 - 3 (8/26/19 - 9/15/19)
1000 mg testosterone Enanthate per week (250 mg M, W, Th, Sa)
400 mg trenbolone acetate per week (100 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Methenolone Enanthate per week (100 mg M, W, Th, Sa)
50 mg Winstrol per day (25 mg with meal 1, 25 mg pre-workout)
50 mg Proviron per day (25 mg with meal 1, 25 mg pre-workout)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
25 mg aromasin every other day for first week; 12.5 mg - 25 mg Aromasin every other day from second week forward (determined by water retention, sex drive, etc.)

Weeks 4 - 6 (9/16/19 - 10/6/19)
1000 mg Testosterone Enanthate per week (250 mg M, W, Th, Sa)
800 mg Boldenone Undeclynate per week (200 mg M, W, Th, Sa)
500 mg Nandrolone PhenylPropionate per week (125 mg M, W, Th, Sa)
50 mg Dianabol per day for first 12 days, 75 mg Dianbol per day for last 9 days (25 mg with meal 1, 25 mg pre-workout for first 12 days; 25 mg with meal 1, 25 mg pre-workout, 25 mg with final meal for final 9 days)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
12.5 mg - 25 mg Aromasin every other day(determined by water retention, sex drive, etc

-Juicestin

 

[Juicestin]

Post-Show Rebound Update # 1: Saturday August 31st

Show Day Weigh-In: 154.1#
Update Weight: 171.7#
Total Weight Change: +17.6#

The first week of my rebound was a success. After enjoying food Saturday night and all day Sunday after the show, I returned to a diet that was almost the exact same as it was a week prior to the show (i was 170.7# 7 days prior to the show which was also the day I began my glycogen depletion and water and sodium loading protocols). This was exactly what my coach and I expected to happen the first week of the rebound and, although I’m holding a lot of water, we are generally pleased with how I look right now. The rapid weight gain and water retention is definitely uncomfortable but not crippling in anyway and certainly more comfortable and less crippling then the rapid weight loss and the dehydrated, depleted state I experienced the week leading into the show.
I continued the same cardio routine I was following prior to the show, 6x45 mins fasted incline treadmill per week, except we removed the 3 additional 15 min post training sessions I was performing each week. The amount of water I flush during cardio every morning is INSANE - I’m literally drenched in sweat by the end of each session lol. I was barely sweating during the end of prep, ostensibly because i was so depleted and dehydrated.
Weight training was way more fun this week now that I’m hydrated and taking in some additional calories. Also, the new split means I’m having shorter training sessions which is a nice change from the 2 hour sessions I was doing during prep. Its definitely easier to keep the intensity high throughout the training sessions since I know I don’t have as much volume to complete. Also, it’s really nice to actually get a pump while I’m training. It was getting really difficult the last few weeks of prep to keep training intensely without that wonderful pumped feeling and it’s wonderful to have it back. On the downside, my Strength is still in the fucking toilet and I’m really struggling trying to move anywhere near the weights I was moving just a month ago. I’m hoping I’m able to regain my strength relatively quickly after a few weeks of higher caloric intake and heavy training sessions.
Nutritionally, I stayed on the diet I outlined in my intro post through the week but then on Friday I went on a pretty bad food binge starting with five guys which led into some ice cream which led into some snacking for the rest of the night lol. I had a couple more binges over the Labor Day weekend but I’ll discuss that in my next physique update since this one is only covering up to Saturday August 31st. Overall, it was a good week and the diet we designated for me in the protocol is definitely effective cause when i stayed on it I was looking fuller but maintaining that hard, lean look I had going into the show.
Regarding supplements and PEDs, all went as planned and everything was taken according to protocol.
After sending my coach my Update, we decided there was no need to make any changes. Things are progressing well and I’m filling out nicely. Looking forward to having a really successful rebound cause I can already tell that I’m in a position to make some substantial gains as long as I stick to the plan.
Progress pictures are attached and were taken fasted as per usual. Thanks to everybody who has contributed and commented on this log thus far and I’m looking forward to keeping this log as helpful and insightful as possible!

-Juicestin

 

[Juicestin]

Sunday September 1st
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
1055 am - 1140 am

OFF FROM WEIGHT TRAINING

 

[Juicestin]

Monday September 2nd
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
12 pm - 1245 pm

OFF FROM WEIGHT TRAINING

 

[Juicestin]

Tuesday September 3rd
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
715 am - 8 am

BACK AND BICEPS
Start: 555 pm
BACK
1. Wide Grip Lat Pulldowns - Warmup: 70# 1x15, 100# 1x12; Working: 120# 1x12, 140# 1x12, 160# 1x12, 180# 1x8
2. T-Bar Row - 180# 1x10, 225# 1x10, 250# 1x7
3. Hammer Strength Plate Loaded High Row - 70# PS 1x12, 80# PS 1x10, 70# PS 1x12
4. Overhand Barbell Rows - 185# 1x10, 195# 1x10, 205# 1x8, 165# 1x10
5. Unilateral Hammer Strength Chest Supported Plate Loaded Low Row - 90# PS. 1x12, 100# PS 1x12, 115# PS. 1x10
BICEPS
1. Barbell Curl - Warmup: Bar 1x15; Working: 65# 1x12, 85# 1x10, 95# 1x10
2. Unilateral Dumbbell Preacher Curl - 15s 1x12, 20s 1x10, 1x10
3. Rope Hammer Cable Curl - 30# 1x12, 35# 1x12, 40# 1x12
4. EZ Bar Reverse Curl - 40# 1x15, 50# 1x15, 60# 1x15
Finish: 735 pm

 

[Juicestin]

Wednesday September 4th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 inclined
715 am - 8 am

SHOULDERS AND TRAPS
Start: 515 pm
SHOULDERS
1. Machine Lateral Raise - 80# 1x15, 90#
1x15, 95# 1x15, 100# 1x15
2. Hammer Strength Plate Loaded Shoulder Press - Warmup: 25# PS 1x15, 45# PS 1x12; Working: 55# PS 1x10, 65# PS 1x10, 75# PS 1x10, 90# PS 1x10
3. Reverse Pec Deck Rear Delt Fly - 60#
1x15, 80# 1x15, 100# 1x13, 110# 1x8
4. Unilateral Leaning Dumbbell Lateral Raise - 10s 1x15, 15s 1x15, 20s 1x15
5. Straight Bar Cable Front Raise - 25# 1x12, 30# 1x12, 25# 1x15
TRAPS
1. Hammer Strength Plate Loaded Shrug - FST 7: 135# PS 7x15
Finish: 620 pm

 

[Juicestin]

Thursday September 5th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 inclined
715 am - 8 am

THIGHS AND CALVES; HAMSTRING AND GLUTE FOCUS
Start: 510 pm
HAMSTRINGS AND GLUTES
1. Seated Hamstring Curl - Warmup: 45#
1x15, 70# 1x12; Working: 90# 1x12, 95# 1x12, 100# 1x10, 80# 1x15
2. High and Wide Leg Press - 180# PS 1x20, 225# 1x20, 270# 1x20
3. Straight Leg Deadlift - 185# 1x10, 225# 1x10, 275# 1x9
4. Glute Bridge - 90# PS 1x15, 100# PS 1x15, 110# PS 1x15, 115# PS 1x15
5. Unilateral Standing Hamstring Curl - 25# PS 4x12
6a. Adductor - 235# 1x15, 250# 1x15, 265# 1x15, 280# 1x12
SUPERSET WITH
6b. Abductor - 210# 1x15, 220# 1x15, 230# 1x15, 240# 1x15
QUADRICEPS
1. Quad Extension - FST 7: 145# 7x12
CALVES
1. Leg Press calf raise - 135# PS 1x20, 180# PS 1x20, 225# PS 1x20, 270# 1x20
2. Seated Calf Raise - FST 7: 70# PS 7x15
Finish: 655 pm

 

[Juicestin]

Friday September 6th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
635 am - 720 am

CHEST AND TRICEPS
Start: 515 pm
CHEST
1. Incline Smith Machine Press - Warmup: 2.5# rotator cuff warmups x2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 80# PS 1x10, 90# PS 1x7, 92.5# PS 1x5, 70# PS
1x13
2. Seated Pin Loaded Hammer Strength Chest Press - 140# 1x12, 150# 1x10, 160#
1x10, 170# 1x9
3. Incline Cable Fly - 40# 1x15, 45# 1x15, 50# 1x12, 1x10
4. Hammer Strength Plate Loaded Incline Press - 45# PS 1x10, 1x8, 35# PS 1x12, 1x11
TRICEPS
1. Rope pressdown - Warmup: 35# 1x15; Working: 45# 1x15, 55# 1x12, 62.5# 1x12
2. Incline Overhead EZ Bar Extension - 60# 1x15, 70# 1x12, 80# 1x10
3. Unilateral Cable Kickback w/ straight handle - 10# 3x12
4. Hammer Strength Pin Loaded parallel triceps Extension - 25# PS 1x15, 35# PS 1x15, 45# PS 1x10
Finish: 645 pm

 

[Juicestin]

Saturday September 7th
Start: 6 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline

ABDOMINALS
1. Lying Machine Crunch - Bodyweight: 4x25
2. Seated Plate Loaded Oblique Double Crunch - Bodyweight: 3x15
3. Hanging Leg Raise - Bodyweight: 3x15
Finish: 710 am

OFF FROM WEIGHT TRAINING

 

[Juicestin]

Sunday September 8th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
910 am - 955 am

BACK AND BICEPS
Start: 225 pm
BACK
1. Deadlift - Warmup: 135# 2x10, 225# 1x6; Working: 315# 1x6, 345# 1x6, 365# 1x6
2. Dumbbell Rows - 85s 1x10, 95s 1x10, 105s 1x10
3. Medium MAG Grip Lat Pulldowns - 105# 1x12, 125# 1x12, 145# 1x10, 130# 1x12
4. Chest Supported Plate Loaded Row -
70# 1x10, 80# 1x10, 90# 1x10, 100# 1x8
5. Hammer Strength Plate Loaded Pullovers - 50# PS 1x12, 60# PS 1x12, 70# PS 1x10
BICEPS
1. EZ Bar Close Grip Preacher Curls -Warmup: 30# 1x15; Working: 40# 1x15, 50# 1x15, 60# 1x8
2. Alternating Dumbbell Curls - 35s 1x10, 40s 1x10, 45s 1x10
3. Seated Incline dumbbell Curls - 15s 1x15, 20s 1x12, 15s 1x15
4. Alternating Dumbbell Hammer Curls -
35s 1x12, 40s 1x12, 45s 1x12
Finish: 4 pm

 

[Juicestin]

Post-Show Rebound Update # 2: Saturday September 7th

Last Update Weight (8/31/19) 171.7#
Today’s Weight (9/7/19): 177.8#
Total Weight Change: +6.1#

The second week of my rebound was a bit more challenging then the first week mostly due to mistakes that I made on the nutrition aspect and a shoulder tweak that occurred while training. I gained 6.1# over this week, however, a lot of this weight was due to water retention that occurred as a result of a few days eating junk foods. I also missed a couple weight training sessions due to the shoulder tweak I sustained during my training session on Saturday, September 7th. By the time of this update, I had been steadfast on my rebound nutrition protocol for 4 days, had begun to flush some of the water weight I put on, my shoulder was almost back to 100%, and my physique didn’t suffer too much as a result. From this update forward I’ll be much more steadfast on my diet and hopefully won’t have any more tweaks that keep me out of the gym. I also feel that my body is starting to balance out in terms of water and electrolytes and I won’t have the same drastic fluctuations in water weight going forward. Overall, I’ve made some significant gains over the first 2 weeks and I’ve begun to feel more balanced in terms of physical, mental, and emotional health which is just as important as the physique improvements and muscular gains during the rebound phase for my coach and I. We not only want physique improvements during the rebound but improvements to my health and a smooth transition to a balanced life after the rigorous, one track lifestyle of prep.
I didn’t miss any cardio sessions this week. I’m still flushing a substantial amount of water during each session, however, by the end of the week I wasn’t getting quite as drenched as I had been in the beginning of the week.
Despite missing training sessions on Sunday and Monday, I still had a pretty successful week of weight training. My strength is still nowhere near where I’d like it to be but I was stronger on almost every movement this week than i was the week prior. My pumps continued to improve throughout this week as well and by the end of the week I was getting some skin tearing pumps that felt unbelievable and really got me motivated - man did I miss that feeling!
As I mentioned earlier, I had a few days of poor nutrition Saturday, Sunday, and Monday that caused some significant water retention. On Tuesday I got back on the prescribed diet and followed it perfectly for the remainder of the week. I will have a couple cheats this weekend, however, we don’t feel that will be a problem as long as I don’t allow them to turn into food binges like I did last weekend. Overall, it was not a great week nutritionally as the majority of the week was spent trying to recover and flush water from the poor choices I made over the weekend, but we feel that by the next update I’ll be in a much better position as long as I stick to the planned nutrition protocol with a couple reasonable cheat meals over the weekend.
Regarding supplements and PEDs, all went as planned and everything was taken according to protocol. This upcoming week will be the final week on the hardening compounds and I’d be lying if I said I wasn’t excited to get off the harsher compounds, particularly the Tren and Winstrol. The Tren is definitely causing some sleep issues although I have slept better since the show likely since I’m not in a caloric deficit and I’ve put some body fat back on. The Winstrol has definitely been causing some joint soreness both during and after training that I believe will resolve itself once it’s removed next week although this issue has also improved somewhat since the show, likely for the same reasons the sleep issues have improved - more food, more body fat, and increased fluid retention specifically in the joints.
We decided to keep everything the same on all aspects of the protocol for the upcoming week. We were hoping that we’d be able to increase calories and decrease cardio slightly after this week but the poor diet choices and couple days out of the gym have forced us to keep the diet a bit more stringent and cardio up for the next week so I don’t put on too much water and body fat too quickly. I’m going to adhere to the diet with just a couple planned cheat meals over the next week and believe that my weight will level off or even drop a bit. If all goes according to plan, we can make some adjustments to diet and cardio next week so we can continue making the most gains possible during this rebound period while keeping fat gain and water retention at a minimum.
Progress pictures are attached and were taken fasted as per usual. Looking forward to a more productive week and hope I’ll have nothing but positives to report in next week’s update!!!

-Juicestin

 

[Juicestin]

Monday September 9th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
710 am - 755 am

SHOULDERS AND TRAPS
Start: 930 am
SHOULDERS
1. Seated Overhead Barbell Press - Warmup: 2.5# Rotator cuff warmupsx2, Bar
1x15, 75# 1x12, 95# 1x10; Working: 115# 1x10, 135# 1x10, 145# 1x10, 155# 1x7
2. Seated Dumbbell Lateral Raise - 20s 1x12, 25s 1x12, 30s 1x12
3. Incline Straight Bar Front Raise - 30#
1x12, 40# 1x12, 1x12
4. Seated Bent Over Dumbbell Rear Delt Fly - 35s 1x12, 40s 1x12, 45s 1x12
5. Unilateral Cable Behind the Back Side Raise - 10# 3x12
TRAPS
1. Barbell Shrugs - 225# 1x15, 255# 1x15, 275# 1x15, 295# 1x15
2. Dumbbell Shrugs - 95s 1x20, 105s 1x20, 115s 1x20
Finish: 1040 am

 

[Juicestin]

Tuesday September 10th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
730 am - 815 am

THIGHS AND CALVES; QUADRICEP FOCUS
Start: 510 pm
QUADRICEPS
1. Quad Extensions - 100# 1x15, 130# 1x15, 145# 1x15, 160# 1x15
2. Safety Squat - Warmup: Bar 1x12, 115# 1x10; Working: 155# 1x10, 185# 1x10, 205# 1x10, 225# 1x9
3. Close Stance Hack Squat - 90# PS 1x12, 135# PS 1x12, 160# PS 1x12, 180# PS 1x10
4. Low and Close Stance Leg Press - 205# PS 1x15, 225# PS 1x15, 250# PS 1x15, 270# PS 1x15
5. Quad Extension - 100# 1x15, 110# 1x15, 120# 1x15
HAMSTRINGS
1. Lying Hamstring Curl - FST 7: 105# 7x15
CALVES
1. Pin Loaded standing calf raise - Warmup: 160# 1x15; Working: 180# 1x15, 200# 1x15, 220# 1x15, 240# 1x15
2. Nitro Linear Calf Raise - FST 7: 145# 3x15, 4x20
Finish: 655 pm

 

[jJjburton]

Hey buddy still researching some vitamins. Do you take Niacin?

I came to conclude to try
2000 iu vit D 2x a day tot-4000
2000 mg fish oil 2x a day tot-4000
Curcumin 400 mg 1x a day
Then wanted NIacin at 1000 a day.

I would start at half dose and raise in weeks. But have you ever ran niacin?

 

[Juicestin]

Hey buddy still researching some vitamins. Do you take Niacin?

I came to conclude to try
2000 iu vit D 2x a day tot-4000
2000 mg fish oil 2x a day tot-4000
Curcumin 400 mg 1x a day
Then wanted NIacin at 1000 a day.

I would start at half dose and raise in weeks. But have you ever ran niacin?

I take 1 tablet of the Thorne Research Basic B Complex which has 140 mg of Niacin included in it. As far as I know, 1000 mg a day of Niacin is an incredibly high dose. I would look into taking a B Complex supplement as opposed to just Niacin as well. I’ve found that Thorne seems to have the best B Vitamin Supplements available. Hope this helps!

-Juicestin

 

[Juicestin]

Wednesday September 11th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
710 am - 755 am

CHEST AND TRICEPS
Start: 510 pm
CHEST
1. Pec Deck Fly - 90# 1x15, 105# 1x15, 115# 1x15, 125# 1x15
2. Flat Dumbbell Press - Warmup: 70# 1x10; Working: 80# 1x10, 90# 1x10, 100# 1x9, 85# 1x12
3. Incline Dumbbell Fly - 45s 1x12, 50s 1x12, 55s 1x12, 60s 1x9
4. Lying Incline Plate Loaded Machine Press - 25# PS 1x12, 35# PS 1x9, 40# PS 1x5, 25# PS 1x11
5. Pec Deck Fly - 105# 2x15, 1x13
TRICEPS
1. Close Grip Smith Machine Bench Press - Warmup: 35# PS 1x10; Working: 45# PS 1x8, 55# PS 1x5, 45# PS 1x12
2. Overhead Rope Extension - 35# 1x12, 42.5# 1x12, 47.5# 1x12
3. Unilateral Underhand Cable Pulldown -
15# 1x15, 20# 2x15
4. Machine Dip/Pressdown Machine - 255# 1x12, 270# 1x11, 290# 1x9
Finish: 645 pm

 

[Safety First]

What’s up everybody?!

I just competed in my first bodybuilding show on Saturday 8/24/19 and the whole journey was a phenomenal experience. I won the open Lightweight class, weighing in at 154.1#, and my coach and I were very proud of and pleased with the package we brought to the stage. I logged my entire prep for the show on MESO as well and having the community as a resource for feedback and to hold me accountable was invaluable so i plan to log all my bodybuilding ventures on MESO going forward.
I was 170.7# the Saturday before the show, 8/17/19, and have returned to 171.1# this Saturday 8/31/19. Since the final week’s weight loss was essentially all due to the water and sodium depletion, my coach and I expected that weight to return within a week now that I’m hydrating and salting normally and the diuretics were removed.
This log will follow the same format as my prep log with weekly updates that include progress pictures, weight change, a general review of the positives and negatives that occurred during the week, how we addressed any obstacles that arose, and any adjustments we make to any aspect of the protocol for the upcoming week, as well as a daily training log. I’ll be thorough and detailed with all aspects of the log and criticism, advice, questions, and suggestions are always welcome.
After the show Saturday night and all day Sunday I ate whatever I wanted and basically had all the foods I’ve really been craving - wings, French toast, bacon, pizza, movie theater snacks, bbq with mashed potato, chocolate, and cookies. I returned to my normal 45 minute fasted cardio session on Sunday morning to help flush some water. Also, I began a taper off the clenbuterol and the thiazide the day after the show and they went as follows:
Clenbuterol Taper
8/25/19: 62.5 mcg (37.5 mcg upon waking, 25 mcg 6-8 hours later)
8/26/19: 50 mcg (25 mcg upon waking, 25 mcg 6-8 hours later)
8/27/19: 37.5 mcg (25 mcg upon waking, 12.5 mcg 6-8 hours later)
8/28/19: 25 mcg (12.5 mcg upon waking, 12.5 mcg 6-8 hours later)
8/29/19: 12.5 mcg (12.5 mcg upon waking)
Thiazide Taper
8/25/19: 37.5 mg (12.5 mg Meal 1, 12.5 mg Meal 3, 12.5 mg Meal 6)
8/26/19: 25 mg (12.5 mg Meal 1, 12.5 mg Meal 3)
8/27/19: 12.5 mcg (12.5 mg Meal 1)
I began my rebound protocol on Monday 8/26/19. Cardio will remain the same as it was for the majority of my prep at 45 mins fasted 6x per week for at least the first 2 weeks post show to help control the water rebound, minimize fat gain, and keep the metabolism running high. We’ll slowly reduce cardio over the course of the rebound but I always perform some cardio year round for general health purposes and to keep my metabolism running high. Cardio will be almost exclusively performed on the incline treadmill but I’ll throw in some outdoor walks as well when the weather is nice and I feel like i need a break from the monotony of the hamster wheel lol.
Regarding training, I’m moving from a push, pull, legs split to a split that hits the whole body in 4 days with a rest day on the 5th. My rebound training split is as follows:
Day 1: Heavy Chest and Pump Triceps
Day 2: Heavy Back and Pump Biceps
Day 3: Heavy Shoulders and Heavy Traps
Day 4: Thighs and Calves; Quad Focus
Day 5: OFF; Abs with cardio
Day 6: Pump Chest and Heavy Triceps
Day 7: Pump Back and Heavy Biceps
Day 8: Pump Shoulders and Pump Traps
Day 9: Thighs and Calves; Hamstring and Glute focus
Day 10: OFF; Abs with cardio
The pump workouts and heavy workouts can be swapped if I feel it’s necessary for optimal growth - for example, if I feel like my shoulders aren’t going to be able to push maximal weights after heavy chest and heavy back work then I can move the pump shoulder and trap workout in and save the heavy shoulder and trap workout for day 8. Also, we’re not writing it in to the plan, but there is the option of a rest day after day 2 and/or day 7 if I feel that I really need it to have effective workouts. We want every workout during the rebound to promote hypertrophy and we feel that additional rest can be more beneficial then additional workouts if the workouts are intense enough to necessitate additional recovery. Concerning leg training, although Day 4 is a quad focused training session and day 9 is a hamstring and glute focused training session, there will be some hamstring and glute training performed on day 4 and some quad training performed on day 9. That sums up the training protocol.
Concerning Nutrition, I will be less stringent and enjoy myself more now that the contest prep is complete, however, I will still adhere to a set diet for the majority of my meals. This will also be where the majority of adjustments occur during the rebound phase since we will want to increase my caloric intake throughout this phase to ensure we keep the gains coming. To start, we basically took the high day menu from my contest prep and added 500 calories of mostly carbs and a little bit of fat to it and left protein where it was since it’s already at about 2.5 grams per lb of bodyweight. We also expect to have 3-5 cheat meals per week. My initial rebound protocol macro profile is as follows: 4,185 cals, 85 F, 432 C, 423 P.
Supplementation is going to be basically the same as it was during prep with the addition of intraworkout carbs. Upon waking with my lemon juice, apple cider vinegar, and baking soda drink i take a 1 billion CFU probiotic. Then, with meal 1, I take 3 g Vit C, 3000 IU Vit D, 400 IU Vit E, (1) B Complex, (1) Super K, 4 g Fish Oil, (2) Curcumin, (2) Citrus Bergamot, (2) Astragalus, and 400 mg Milk Thistle. During my workouts, I sip a shake that contains 15 g EAA, 10 g creatine, 15 g glutamine, 1.5 g l-Carnitine, 10 g hydrolyzed casein, and 25 g cyclic dextrin. With meal 6 I take 3 g Vit C, 3000 IU Vit D, 4 g Fish Oil, (2) Astragalus, and 400 mg Milk Thistle. Finally, before bed I have a shake containing a superfood supplement (project AD grazed) and 20 g of fiber from psyillium husk. That covers the supplementation protocol.
And last is the PED protocol. We are going to keep running a similar cycle for the first 3 weeks of the rebound with a couple adjustments. We’re removing the Halotestin, reducing Winstrol to 50 mg daily from 75 mg daily, and reducing Tren and masteron to 400 mg weekly from 500 mg weekly. To complete the rebound, we’re going to move to wet compounds. The theory behind this protocol is to minimize water retention when I’m most sensitive to it post show then once my body has balanced out we’ll implement the aromatizing mass builders to pack on as much size as possible. We’ll be front loading the EQ to get as much out of it as possible since we’re running it for such a short time. Finally, GH is being reduced from 4 ius to 5 ius daily. The full rebound protocol is as follows:
Weeks 1 - 3 (8/26/19 - 9/15/19)
1000 mg Testosterone Enanthate per week (250 mg M, W, Th, Sa)
400 mg Trenbolone Acetate per week (100 mg M, W, Th, Sa)
400 mg Drostanolone Propionate per week (100 mg M, W, Th, Sa)
400 mg Methenolone Enanthate per week (100 mg M, W, Th, Sa)
50 mg Winstrol per day (25 mg with meal 1, 25 mg pre-workout)
50 mg Proviron per day (25 mg with meal 1, 25 mg pre-workout)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
25 mg Aromasin every other day for first week; 12.5 mg - 25 mg Aromasin every other day from second week forward (determined by water retention, sex drive, etc.)
Weeks 4 - 6 (9/16/19 - 10/6/19)
1000 mg Testosterone Enanthate per week (250 mg M, W, Th, Sa)
800 mg Boldenone Undeclynate per week (200 mg M, W, Th, Sa)
500 mg Nandrolone PhenylPropionate per week (125 mg M, W, Th, Sa)
50 mg Dianabol per day for first 12 days, 75 mg Dianbol per day for last 9 days (25 mg with meal 1, 25 mg pre-workout for first 12 days; 25 mg with meal 1, 25 mg pre-workout, 25 mg with final meal for final 9 days)
4 iu Growth Hormone (2 iu upon waking, 2 iu pre-workout)
12.5 mg - 25 mg Aromasin every other day (determined by water retention, sex drive, etc.)
That sums up the entire rebound protocol. I’m looking forward to making some significant gains over the next few weeks and also looking forward to balancing out from the excessive water retention I’ve been experiencing the past week. I’ll be following up this introduction with my training logs for the past week then the first physique update from this weekend. Looking forward to hearing some feedback on the protocols and would love to hear the post show rebound experiences of other members!

-Juicestin

How far do you wanna go in bodybuilding?
Ifbb? The open, 212 or classic?

 

[Juicestin]

Thursday September 12th
Start: 7 am did abs first
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline

ABDOMINALS
1. Lying Machine Weighted Crunch -Bodyweight 4x25
2a. Bodyweight Hanging Knee Raises - 3x20
SUPERSET WITH:
3a. Machine pin loaded Double Crunch -
Bodyweight+20# 2x15, Bodyweight+10# 1x20
Finish: 805 am

 

[Juicestin]

How far do you wanna go in bodybuilding?
Ifbb? The open, 212 or classic?

First, thank you for even assuming that I have the ability to take it to that level lol. For now, I have no intention to go pro cause I don’t think I would ever be successful at the IFBB level. I am going to compete at the regional level for my second competition with the goal of winning my weight class and earning a national qualification. I would compete on the national level just to see where I stand if I earn the qualification but I know I have a lot of catching up to do since I’ve only been training for 14 months and only started living the bodybuilding lifestyle in the last 6 months. The first 8 months were spent shedding off the weight I was carrying and building a base of strength that made bodybuilding style training, dieting, and supplementing viable (I was a morbidly obese 335# and had spent years fully sedentary when I started at the end of June 2018). Then I spent 3 months packing on some muscle followed by a 3 month contest prep that I just finished 3 weeks ago which led into my current rebound. At the national level I’ll be competing against guys who’ve been bodybuilding for many years and some even decades so it would be foolish of me to think I can stand next to them after bodybuilding for a year or two. For now I’m going to remain consistent day in and day out and see what type of progress I can make then let the chips fall where they may when I step on stage. Thanks for checking in and following along!

-Juicestin