Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Hello, please SIGN-UP FOR A FREE account and become a member of our community!
You will then be able to start threads, post comments and send messages to other members. Thanks!
Little About Me - I'm 5'10 186 and 41 years old. I've been training for a long time, but I've been seriously training for almost 4 years. I live fitness. I am a NASM Certified personal trainer. I run fitness workshop, and help coach a women's competition team. I'm training for a power lifting competition in November. My goal for the competition is 305 pause rep and a 500 deadlift. I'm currently at a 275 pause rep and a 435 sumo deadlift. I'm going to try and stay close to maintenance calories while upping cardio. I'd like to end the 45 day log around 180 with few extra pounds of muscle.
My stack for this log - IML NOR ANDRO - I do not know a ton about this compound, I'm going to run as label sais for first two weeks then decide if i'm going to up the dosing. I personally bought two bottles of laxogenin from IML. I'm going to run this at 50mgs in the morning and 50mgs preworkout or early evening on non workout days. I'll be taking liver protection, multivitamin, and fishoil as staples. I think I'm going to add in hmb-ca 4 grams daily and fearns soy lecithin for this run. I like to cycle preworkouts constantly.
My Training I'm doing Coan Phillipi Deadlift training which I'm currently on week 6. I was doing 5/3/1 for my other lifts but now I'm taking a break and will be working a little differently. Low reps lots of sets with heavier accessory work probably 5ish for reps.for accessory work. I'll end most of my workouts with some sort of burn out.
AM - Multi / Fish Oil / Liver Care / 2 Caps Laxo / 1 Cap Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro + 1 1/2 Scoops Rainmaker Preworkout Post - E9 + 4 Grams hmb-CA+ 5 grams BCAAs
Macros
1700 Calories 175 Protein 180 Carbs 28 Fats ((too low))
AM - Multi / Fish Oil / Liver Care / 2 Caps Laxo / 1 Cap Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / Max Reps / Endurate / 2 Caffeine Tabs Post - 4 Grams HMB CA
Macros
2300 203gs Protein / 245g Carbs / 52gs Fats ((more like it!))
Sups AM - Multi / Fish Oil / Liver Care / 2 Caps Laxo / 1 Cap Nor Andro
PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Rainmaker + Compete
Post - 4 Grams HMB CA
Macros - 2300 215 Protein / 235 Carbs / 50 Fats
Body Weight Tabatas
Due to the other trainer at my gym competing at Europa I got to teach a full on cardio class. So no pushing weights for me. I did a full body legs, upper, and core workout for an hour. I can tell you I hit it hard and everything was hit hard. I did coach a fitness workshop right after but that is more coaching than lifting!
- Multi / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Rainmaker + Compete Post - 4 Grams HMB CA
- Multi / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Rainmaker + Compete Post - 4 Grams HMB CA
Legs and Back
Squats
155x20 ((someone left on rack so I just did what was there))
225x10
315x5x3
- Multi / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Rainmaker + Compete Post - 4 Grams HMB CA
Multi / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Rainmaker + Compete Post - 4 Grams HMB CA
Sup Thoughts
- I've had a little extra added aggression which isn't a bad thing at the gym. No noted sides as of yet. Last PH run, I had an issue with night sweats. Not had any of that.
Light Bench Day
Bench Press
135x30
135x15x3
Speed Bench Close Medium Wide
135x9 ((3 each))x3
Incline Dumbbell Press
75x15x3
Cable Crossovers
50x15x3
J Presses
85x15x3
Tricep Cable pulldowns
100x30
100x15x3
Back / Shoulders / Legs ((Super Set Day))
Bent over BB Row / Standing Presses ((started the row at shin and 2 second pause at top))
135x15x3 / 40x20x3
Hack Squat / Front Swings
2 Plates each side x 20 x 3 / 55x20x3
Seated Calf Raise / Dumbbell Split Squat
4 Plates x 12 x 3 / 2 60lb DBs x 10 x 3
SupsMulti / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Rainmaker + Compete Post - 4 Grams HMB CA
National Chest and Tri's Day
Bit of a rant... but holy crap there was a dude that was using a bench yesterday to curl in. Monday, limited benches and dude is curling on one. I was pissed waiting for a bench to open up and watching this dude using the bench to rest and then standing for curling.
No workout today. I went to the Drs to schedule labs for two weeks from now. Current body weight 192 and blood pressure 134/84. 6 lbs in 17 days eating 2400 calories per day
- Multi / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Bang Master Blaster + Compete Post - 4 Grams HMB CA
Thoughts
- This was a CRAZY day. I worked Shoulders and Legs, then I ran to my sisters gym, and taught a cardio light weight class followed by a workshop. Epic long day! Workouts were crushed. I'm excited about my gains. I know I'm retaining now which is obvious with the weight gain. I did have a client of mine tell me I looked thinner. lol
Shoulder and Legs Super Sets
Leg Presses + Standing Neutral Grip Presses
3 Plates each side 20 low 20 middle 15 high x 3 ((wow legs smoked)) / 45x20x2 /55x12
- Multi / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Bang Master Blaster + Compete Post - 4 Grams HMB CA
Chest and Biceps
Dumbbell Bench
90x10
100x6x3
Speed Work Rack Run DB Bench
70x6 60x6 50x6 40x6 30x6 20x30
Dumbbell Preacher Bench Curls
40x15x3
Dumbbell Flyes + Standing Curls
40x15x3 / 55x10x3
Cable Curls
100x20x5
Back , Shoulder, Triceps
Shoulder Press
135x12x3
185x3
Drop Set 155x10 135x8 115x8 95x12
Close Grip Bench Press
135x18x3
Nose Busters
95x20x4
Cable Pulldowns + Lat Pulldowns
100x20x4 / 160x20x4
- Multi / Fish Oil / Liver Care / 2 Caps Laxo / 2 Caps Nor Andro PRE - 2 Caps Laxo / 2 Nor Andro / 1 scoop of Bang Master Blaster + Compete Post - 4 Grams HMB CA
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.