Training & Nutrition Journal

[zailo]

Hello, and welcome to my training journal! My goal is to document my progress, changes, and overall impressions as I prepare for Classic Physique competitions. I am 1.88m tall and currently weigh 102kg.

Here, I’ll be sharing my training routine, nutrition plan, and supplement stack to optimize my performance and physique.

Current Cycle:
-Testosterone Cypionate: 600mg
-NPP (Nandrolone Phenylpropionate): 500mg
-Masteron: 200mg
-Primobolan: 830mg
-Superdrol (Pre-Workout): 40mg
-HGH: 9 IU
-Insulin (Long-Acting): 24 IU
-Insulin (Fast-Acting): 24 IU (14 IU pre-workout, 10 IU post-workout)

Nutrition Plan (4,910 kcal / day)
Macros:
Carbs: 665g
Protein: 347g
Fats: 89g

Daily Meal Plan:

Morning Routine (Fasted Cardio + Supplements)
T3 + HGH Injection (0.25ml / 10 IU) + TB500 (0.1ml)
14g EAA + 6g Glutamine
1-hour fasted cardio

Meal 1 (1131 kcal - C: 126g / P: 101g / F: 24.7g)
-Supplements: 1 Berberine, 1 P5P, 1 Tudca, 1 Astragalus, 1 Diuretic, 2 Saw Palmetto, 1 Vitamin C, 1 Multivitamin (MyProtein), 1 Multimineral (Bulk), 1 Vitamin D, 1 Omega-3, 1 Zinc/Magnesium
-Slow-Acting Insulin (12 IU)
-Foods:
2 slices Whole Wheat Bread (Lidl)
Low-Fat Cottage Cheese (Envia, Lidl)330g x2
Peanut Butter (MyProtein) 20g
Oatmeal (Aldi Golden Bridge) 100g
Whey Protein (Nu3) 25g

Meal 2 (1195 kcal - C: 151.4g / P: 86.2g / F: 23.4g)
-Foods:
Chicken Breast 200g
Pasta (Raw Weight) 210g
Gruyère Cheese 50g

Fast-Acting Insulin (14 IU - 2 hours later)

Pre/Post-Workout Nutrition
Pre-Workout: Superdrol (40mg)

Workout (Weight Training + Insulin Protocol)


Meal 3 (Post-Workout Shake, 25 min after Insulin) (963 kcal - C: 179.2g / P: 40.9g / F: 7.6g)
-Supplements: 6g Citrulline, 1g Salt, 6g Creatine, 5g Electrolytes
-Foods:
Oats 100g
Maltodextrin (MyProtein) 100g
Hydrolyzed Whey (EVOHYDRO 2.0) 30g
Apple 180g

Fast-Acting Insulin (10 IU Post-Workout) + Slow-Acting Insulin (12 IU)

Meal 4 (20 min after Insulin) (685 kcal - C: 103.6g / P: 35.3g / F: 13.5g)
-Foods:
Cream of Rice 100g
Whey Isolate (Nutrimuscle) 25g
Whole Wheat Bread (Lidl) 1 slice
Peanut Butter (MyProtein) 20g

Meal 5 (843 kcal - C: 104.6g / P: 58.1g / F: 19.3g)
-Supplements: 1 Berberine, 1 Aromasin, 1 Telmisartan, 1 NAC, 1 CoQ10, 1 Omega-3, 1 Zinc/Magnesium, 2 Boron
-Foods:
5% Lean Steak 100g
Couscous (Raw Weight, Carrefour) 150g
Eggs 100g

Meal 6 (Before Bed) (113 kcal - C: 0.8g / P: 26g / F: 0.6g)
Casein Protein 30g
Ashwagandha 4g
Water

 

[zailo]

Cold photo of current physics.

I also apologize in advance for any translation errors...

 

[AlexDavis43]

Cold photo of current physics.

I also apologize in advance for any translation errors...View attachment 314832

Looking good, man.

 

[zailo]

Thanks friend, I'm also adding my training diary.

Monday: Back / Rear Delts / Biceps (2h00)

Lat Pull-Down (Gym80): 4 sets, 100kg / 85kg (10 min)
Seated Row (Gym80) + Pulley Row (Cherry Grip): 105kg x 85kg (15 min)
Lat Pull Machine (Gym80) + Unilateral Cable Row: 135kg x 85kg (15 min)
Rear Delt Machine (Gym80): 70kg / 55kg (10 min)
Pullover Machine (Gym80): 101kg (10 min)
Unilateral Seated Row (Hammer Strength): 70kg per side (10 min)
Y-Raise on Bench: 24kg / 12kg (10 min)
Crunch Machine: 42kg (10 min)
Preacher Curl (Hammer Strength, Long Head Grip): 4 sets, 50kg (10 min)
Cable Curl (Short Head, Gym80): 4 sets, 75kg / 45kg (10 min)
Abs Workout: 10 min

Tuesday: Chest Isolation / Legs (2h00)

Pec Fly (Gym80): 6 sets, 100kg / 80kg (20 min, tempo & control focus)
Unilateral Cable Fly (Lower: 35kg, Upper: 45kg) (15 min)
Seated Leg Curl (Gym80): 7 sets, 115kg / 70kg (20 min)
Leg Extension (Gym80): 7 sets, 135kg / 100kg (20 min)
Adductors (Gym80): 4 sets, 135kg (10 min)
Standing Unilateral Leg Curl (Hammer Strength): 4 sets, 45kg per side (10 min)
Leg Extension (Gym80): 4 sets, 135kg (10 min)
Calf Press (Gym80): 4 sets, 237kg (10 min)
Abs: 4 sets, superset obliques / core (10 min)

Wednesday: Rest / light Cardio

Thursday: Chest / Shoulders / Triceps (2h20)

Chest Press (Hammer Strength): 4 sets, 45kg per side, drop sets included (15 min)
Military Press (Hammer Strength) 45kg per side + Lateral Raises 15kg / 10kg per side + Rear Delt 18kg (15 min)
Smith Guillotine Press: 4 sets, 55kg / 60kg per side (15 min)
Pec Fly (Gym80): 4 sets, 100kg / 80kg (15 min)
Military Press (Gym80) + Lateral Raise Machine (Gym80): 4 sets, 65kg (10 min)
Chest Press Machine (Gym80): 4 sets, 80kg / 60kg (15 min)
Unilateral Cable Fly (Lower: 35kg, Upper: 45kg) (15 min)
Superset: Cherry Grip Pulley Row 85kg / Long Head Curl 50kg / One-Arm Curl 30kg (20 min)
Triceps Machine (Gym80): 70kg (10 min)
Abs Workout: 10 min

Friday: Back / Rear Delts / Biceps (2h10)

Lat Pull-Down (Traps Grip, Gym80): 4 sets, 100kg / 85kg (10 min)
Seated Row (Gym80) + Row (Cherry Grip): 105kg x 85kg (15 min)
Lat Pull Machine (Gym80) + Unilateral Cable Row: 135kg x 85kg (15 min)
Rear Delt Machine (Gym80): 70kg / 55kg (10 min)
Pullover Machine (Gym80): 101kg (10 min)
Reverse Lat Machine (Hammer Strength): 4 sets, 50kg per side (10 min)
Y-Raise on Bench: 24kg / 12kg (10 min)
Crunch Machine: 42kg (10 min)
Hammer Curl: 4 sets, 34kg (10 min)
Preacher curl (Gym80, Long Head Grip): 4 sets, 70kg (10 min)
Cable Curl (Short Head, Gym80): 4 sets, 75kg / 45kg (10 min)
Abs Workout: 10 min

Saturday: Legs (2h00)
Belt Squat: 4 sets, 50kg / 60kg / 70kg per side (12-30 min)
Romanian Deadlift (Hammer Strength): 4 sets, 110kg / 120kg per side (12-30 min)
Seated Leg Curl (Gym80): 7 sets, 115kg / 70kg (20 min)
Leg Extension (Gym80): 7 sets, 135kg / 100kg (20 min)
Unilateral Leg Extension (Hammer Strength): 4 sets, 60kg per side (10 min)
Adductors (Gym80): 4 sets, 135kg (10 min)
Standing Unilateral Leg Curl (Hammer Strength): 4 sets, 45kg per side (10 min)
Leg Extension (Gym80): 4 sets, 130kg (10 min)
Calf Press (Gym80): 4 sets, 237kg (10 min)
Abs: 4 sets, superset obliques / core (10 min)

Sunday: Chest / Shoulders / Triceps (2h10)
Chest Press (Hammer Strength): 4 sets, 45kg per side, drop sets included (15 min)
Military Press (Hammer Strength) 45kg per side + Lateral Raises 15kg / 10kg per side + Rear Delt 18kg (15 min)
Smith Guillotine Press: 4 sets, 55kg / 60kg per side (15 min)
Pec Fly (Gym80): 4 sets, 100kg / 80kg (15 min)
Military Press (Gym80) + Lateral Raise Machine (Gym80): 4 sets, 65kg (10 min)
Chest Press Machine (Gym80): 4 sets, 80kg / 60kg (15 min)
Unilateral Cable Fly (Lower: 35kg, Upper: 45kg) (15 min)
Triceps Hammer Strength: 65kg per side (10 min)
Superset: Cherry Grip Pulley Row 85kg / Long Head Curl 50kg / One-Arm Curl 30kg (10 min)
Abs Workout: 10 min

 

[DugPrime]

Damn man that's a LOT of insulin. Very good results tho.

 

[zailo]

Damn man that's a LOT of insulin. Very good results tho.

I'm lucky enough to get insulin straight from the pharmacy (2 fast, one slow per month) so I take advantage . I've been using insulin for 10 weeks now, at first I was only taking rapid then I added slow which I increased as I went along. The most was to control the fast, the first week I made 1 hypoglycemia and I was frolais then I finally succeeded in finding the method which allows me to have all the benefits while having a stable glycemia. I must admit that I didn't think it would have such a big impact on my physique. In 10 weeks I've put on a few kilos of muscle, and it's been easier on my body mass.

 

[DugPrime]

I'm lucky enough to get insulin straight from the pharmacy (2 fast, one slow per month) so I take advantage . I've been using insulin for 10 weeks now, at first I was only taking rapid then I added slow which I increased as I went along. The most was to control the fast, the first week I made 1 hypoglycemia and I was frolais then I finally succeeded in finding the method which allows me to have all the benefits while having a stable glycemia. I must admit that I didn't think it would have such a big impact on my physique. In 10 weeks I've put on a few kilos of muscle, and it's been easier on my body mass.

I can only imagine how dramatic the results are, as with just 5 IU of Humalog a day, I’ve broken through a plateau that I’ve been stuck at for over a year.

I was considering adding Lantus as well, as it seems like a great complement to my Humalog. However, I’m concerned about the risk of hypoglycemia.

 

[zailo]

I can only imagine how dramatic the results are, as with just 5 IU of Humalog a day, I’ve broken through a plateau that I’ve been stuck at for over a year.

I was considering adding Lantus as well, as it seems like a great complement to my Humalog. However, I’m concerned about the risk of hypoglycemia.

Oh yes, it's impressive, you feel like you can finally go up in terms of weight and break through a limit that the aas couldn't.