Approved Log From shit to fit my Training Log

[Arabian]

239 lbs and absolutely shredded
you are an absolute maniac

 

[Zyglamail]

great job my man
good to see a nice workout out of you

 

[Shrine]

I like the leg training
leg extension and BB squat is not bad at all

 

[caligirl85]

thanks for posting your Macros
keeping that protein nice and strong at 330

 

[zedhed]

nice job on the pictures
thanks for taking the time to post those very motivational you look amazing

 

[Jfrost89]

Thanks for being honest about your diet
you can afford to eat a little loose I guess with your physique

I’m not loose on my diet. Everything I make is with clean food. I don’t just eat the typically chicken and rice bodybuilding meals every meal. I eat only foods my coach has on my diet and approves I just do it in a iifym style so I can have variety. At the end of the day everything is weighed out and macros are hit as close to exact as possible day in and day out. This allows me to stick to a diet for a long period of time and not hate life. I’ve been eating clean with zero breaks other than vacation for over the last 2 yrs now.

 

[Jfrost89]

Need to donate, pull back on potassium for a bit all though I did have electrolytes yesterday morning so that may have spiked potassium a bit and increase my mag to increase Alk phos but other than that I’m pretty happy with these. Hormones take 7-10 days to get back will posted them as soon as I receive them.

 

[Jfrost89]

@starboy and yes I 100% agree on starting low and tapering doses up but I was already on so this is essentially my titration up in dose except it’s way more aggressive than normal but I’m done competing after 2025 so I plan to push it a bit this yr.

For example, this yr for offseason I dropped straight to a health phase after my last show took 10 days off everything completely then started 25mg a day subq test and 5iu gh pre bed for 8 weeks, once labs were back in range I started my offseason cycle.

20 week cycle
1-6 weeks
125 test eod
100 primo eod
100 mast e eod
25mg adrol ED for 15 days (I will run short blast throughout my cycle of low dose drol so it doesn’t effect my appetite)
10iu gh on training days
5iu gh on non training days

6-12 weeks
Increased to 5xweek same dosage

12-20 weeks
Daily

 

[Mobster]

Now that blood work is done I will be getting right back on today as I only have 7 weeks to put on some tissue before my health phase. In a week if somethings off with my labs I’ll just drop to trt and gh.

Daily
200mg of Test400= 150mg C, 150mg E 100mg P
100mg of primo
100mg mast e
50mg npp
10iu of gh split 3xday on TD and split AM/pre bed
10iu of humolog pre workout on pull and ham/glute

Training will be geared towards improving my whole posterior chain. Back, glutes, hams

Today was quad focused legs
Lying ham curl - top set with a drop
Leg extension - top set with a drop
Adductor - top set with a drop
Squat press - top and back off
BB squat - 1 top set
Hyperextension - 1 set feet out 1 set feet straight on these I put the pad up to the top of my quads almost to my hips and I go extremely slow on the way down and really concentrate on holding everything with my hams and glutes then at the bottom I grab the bar and pull myself down into a forced stretch for a 3 count then explode up. I have a fractured L5 so I can’t do any DL so this has been a game changer for me.

TD macros - Pro 330, Carb 340, Fat 70

As a way of enhancing the contraction?

 

[Jfrost89]

As a way of enhancing the contraction?

For me typically progress stalls every 6-8 weeks so that’s when I’ll push drugs up. My food gets to a point where I just physically can’t eat anymore in the offseason like 1000g of carbs with a free meal and dessert on a high day so to keep pushing strength and weight up I taper drugs up.

I don’t think it’s necessary to start out aggressively bc it increases the likelihood off sides earlier in the cycle and I’m running long esters so it takes 4/6 weeks to really reach stable serum levels and when that happens I know the increase in dose will be noticeable. I typically throw in the anadrol to progress training performance.

 

[starboy]

@starboy and yes I 100% agree on starting low and tapering doses up but I was already on so this is essentially my titration up in dose except it’s way more aggressive than normal but I’m done competing after 2025 so I plan to push it a bit this yr.

For example, this yr for offseason I dropped straight to a health phase after my last show took 10 days off everything completely then started 25mg a day subq test and 5iu gh pre bed for 8 weeks, once labs were back in range I started my offseason cycle.

20 week cycle
1-6 weeks
125 test eod
100 primo eod
100 mast e eod
25mg adrol ED for 15 days (I will run short blast throughout my cycle of low dose drol so it doesn’t effect my appetite)
10iu gh on training days
5iu gh on non training days

6-12 weeks
Increased to 5xweek same dosage

12-20 weeks
Daily

you're doing well @Jfrost89 and you look amazing so for you its working

my thoughts on lower doses and EOD lets you body clear out a bit before you show prep again
as you're almost a pro with your look

 

[starboy]

Todays diet
M1 - 80g COR, 75g whey, 50g banana

Driving to the gym - 2 Rice Krispie treats

Intra - 25g cyclic dextrin

M2 - 196g chicken, 180g Jasmin rice, 100g pineapple

M3 - 240g shrimp, 91g sour dough, 20g Kerry gold butter

M4 - pancake
1 pack of cream of wheat chocolate, 30g pumpkin, 30g Isopure chocolate, 1 large egg, 300g egg whites, 16g natural PB

M5 - creami and brownie
Creami - 240ml almond Milk, 30g pb whey, 5g pb2, 5g sugar free vanilla jellos mix

Brownie - 50g oats, 36g chocolate casein, 30g pumpkin, 8g cocoa powder, 50g liquid egg whites

super high protein thats perfect

 

[ballin2504]

Getting labs tomorrow then the real fun begins so I’ll be updating more soon.

Good to hear this

 

[Jfrost89]

you're doing well @Jfrost89 and you look amazing so for you its working

my thoughts on lower doses and EOD lets you body clear out a bit before you show prep again
as you're almost a pro with your look

I understand.

I’m extremely anal about my health that’s why I spend 300$+ on health supps a month. I do labs 3xyr, stress test, echocardiogram, ultrasound of my liver, kidneys, testicles and arteries in my neck.
Had a calcium score test end of last yr a scored 0.

This cycle was already scheduled to be ran the back end of the yr until Jan and typically I wouldn’t have any time off mid cycle and wouldn’t get labs mid cycle. Thankfully nothing alarming on my lab work just a few minor issues to fix. Pull potassium back a bit, donate blood and get my magnesium back in to raise my alk pos and I’m back in range on everything. So I’m confident I can push for 7 more weeks. I’ve also noticed when I’m leaner and fitter I’m less likely to get skewed blood work. I pulled labs last prep 3 weeks out and it was surprisingly good and I was on test, mast, primo, tren, proviron and win.

 

[Jfrost89]

242lb this morning

Abs, calves and cardio

Abs (superset)
3 rounds
Rope crunches - failure increase weight each set

Planks - failure

Straight leg crunch - 1xfailure (legs straight out crunch up until you feel your bottom ab contract)

Hyperextended sit ups on a bench (lay on a flat bench and let you shoulders hang off the edge. Stretch you abs as far as you can for a 3 count then crunch up until you feel your bottom ab contract)

Calves
Life fitness seated leg press - sets of 10 working up until you can’t get 10 anymore then do a dropset back down to your starting weight

Seated calf raise - 1min set (set a timer and move the weight whatever speed you want as long as you are going through the full range of motion and don’t set the weight down regardless of how far you can move the weight until you reach 1min)

(I used 2 45s and 2 25s) for reference

My pre cardio supps.

 

[ballin2504]

Your calves are sick!!!

 

[Jfrost89]

Your calves are sick!!!

Thank you. I train them 2-3xweek just really have to hit them hard and chase the burn until you can’t stand it anymore. I use to have shit calves but I always trained them after I did a workout so they were always half assed. In 2016 I started training them first and really take them to actual failure like every other muscle and 6 months later I started getting comments about my calves.

 

[starboy]

I understand.

I’m extremely anal about my health that’s why I spend 300$+ on health supps a month. I do labs 3xyr, stress test, echocardiogram, ultrasound of my liver, kidneys, testicles and arteries in my neck.
Had a calcium score test end of last yr a scored 0.

This cycle was already scheduled to be ran the back end of the yr until Jan and typically I wouldn’t have any time off mid cycle and wouldn’t get labs mid cycle. Thankfully nothing alarming on my lab work just a few minor issues to fix. Pull potassium back a bit, donate blood and get my magnesium back in to raise my alk pos and I’m back in range on everything. So I’m confident I can push for 7 more weeks. I’ve also noticed when I’m leaner and fitter I’m less likely to get skewed blood work. I pulled labs last prep 3 weeks out and it was surprisingly good and I was on test, mast, primo, tren, proviron and win.

sure also reasonable you have the Anabolex family support always

 

[starboy]

242lb this morning

Abs, calves and cardio

Abs (superset)
3 rounds
Rope crunches - failure increase weight each set

Planks - failure

Straight leg crunch - 1xfailure (legs straight out crunch up until you feel your bottom ab contract)

Hyperextended sit ups on a bench (lay on a flat bench and let you shoulders hang off the edge. Stretch you abs as far as you can for a 3 count then crunch up until you feel your bottom ab contract)

Calves
Life fitness seated leg press - sets of 10 working up until you can’t get 10 anymore then do a dropset back down to your starting weight

Seated calf raise - 1min set (set a timer and move the weight whatever speed you want as long as you are going through the full range of motion and don’t set the weight down regardless of how far you can move the weight until you reach 1min)

(I used 2 45s and 2 25s) for reference

My pre cardio supps.

huge training day and you looking HELLA shredded
doing side planks too?

 

[Jfrost89]

High carb day yesterday. Went up 5lbs and filled back out a bit.