Hello guys!

Since this is a busy forum, I thought it would be nice to start a logbook here and share my bodybuilding journey and interact with you!

i have been sponsored by PSL for a little over a year now and can only speak highly of them. last May I did my last npc competition in the -102kg class. I placed second at the regionals. My goal ofcourse is to do better and become pro in the near future.

After May 2022 i did a 3 month health phase followed by a push phase which i ended 3 weeks ago at 114-115kg / 251-253 lbs with decent BF levels. I’m in a holding / maintainance phase for the last 3 weeks and i want to continue this for 3-4 weeks until i do bloods. If everything comes back good i’ll start a fat loss phase. I hope this will be at the start of March.

I thought it would be nice to share my progress and giving honest reviews about the PEDS i’m using.

Current Stats:
28 years
1,85 m
113kg
Bodyfat 10%

Workout split
Chest/shoulders
Hamstrings/Back/abs
Arms/Calves
Rest
Quads/Calves
Back/Abs
Rest

Sometimes i change it up since i’m in a health phase / maintainance phase and when i’m in a different gym. But when i’m in a push phase excersice selection is the same, lower volume, main focus is progressive overload (better technique, more reps, more weight etc).

Current food intake
TD 4800 kcals
300 P
700 C
80 F

NTD 3900 kcals
300 P
450 C
100 F

Current cycle
1ml TRT PLUS by Euro-pharmacies
200mg test e
200mg mast e

4 iu HGH ED
20 iu Lantus

Pics will follow during my fat loss phase

For now i’ll post some pics of my last competition.

Feel free to ask me questions

Meals training days

Meal 1 8AM
120gr oats
1 banana
25gr peanut butter
60gr whey

Meal 2 11 AM
100gr jasmin rice (uncooked weight)
200 lean ground beef 99% or chicken
200gr veggies
100gr pineapple

Meal 3 2PM
Same as meal 2

Meal 4 5PM (pre-workout meal)
120gr COR
1 banana
15gr raisins
60gr whey

Intra workout:
15gr EAA’S
40gr Cluster dextrin

Meal 5 7-8PM
120gr rice krispies / coco pops / COR
1 bagel with 40gr jam
60gr whey

Meal 6 10PM
2 bagels
5 whole eggs
Ketchup zero

i’ll post meals on a rest day very soon

Also people asking me what my pin protocol is for now just 0,5 cc every MO/TU of TRT PLUS. Hgh in the morning and post workout. Lantus in the morning.

Cardio is at 20 min fasted 5-6 times a week on a hometrainer/bike 130-140BPM. In my offseason this is been a stable, when i’m in a fat loss phase or pre-comp this will get more obviously. Not just for fat loss but for health reasons i’m doing it year round!

Since it is chest & delts today i’ll post the workout later today

Workout from yesterday!

Chest & Delts in about 1,5 hours

Nautilus side lateral raises
80kg x 12
80kg x 9
60kg x 14

Slight decline db press
60kg x 10
50kg x 14

MTS hammer strenght incline press
120kg x 10
90kg x 13

MTS hammer strenght chest press
120kg x 8
90kg x 12
90kg x 10

Machine chest flys
77kg x 15
77kg x 13
77kg x12

Nautilus shoulder press
80kg x 10
80kg x 9
60kg x 13

Single arm cable side lateral raises
20kg x 15
20kg x 13
20kg x 12

Reverse pec deck
77kg x 20
77kg x 18
Rest pause set: 77kg x 15 (15 sec) 77kg x 8 (15 sec) 77kg x5

Yesterdays workout:

Went to another gym with very good machines:
Nautilus, panatta, gym80, cybex, magnum, hammer strenght, hoist, Rogers… really old school but machines where the best of the best!

Hamstrings & Back

Standing leg curl
30kg x 15
25kg x 20

Lying hamstring curl
50kg x 15
40kg x 20

Deadlifts (worked up to 1 topset)
200kg x 13

Single arm panatta lat pulldown
60kg x 15
60kg x 15 (2-3 reps help from spotter)

Gym 80 plate loaded upper back row
120kg x 12
100kg x 16

Dual cable upper back pulldown
72kg x 12
72kg x 10

Rogers lat pulldown
60kg x 15
50kg x 20

Gym 80 preacher curl
50kg x 14
45kg x 15

Went a little bit higher reps, just because i wasn’t used to the machines. Better to use perfect from then sloppy.

Today is rest day

Rest day food

Meal 1 8 AM
120gr oats
1 apple
50gr whey
25gr peanut butter
Cinnamon and salt

Meal 2 12 AM
80gr jasmin rice (uncooked weight)
200gr chicken
200gr veggies


Meal 3 3 PM
450gr potatoes
200gr chicken
200gr veggies

Meal 4 5 PM
100gr COR
15gr dark chocolate
100gr rasberrys
50gr whey

Meal 5 7-8 PM
80gr jasmin rice (uncooked weight)
200gr salmon
200gr veggies

Meal 6 10 PM
350gr greek yoghurt
15gr whey
15gr almond butter
100gr blueberries

Yesterday’s arm/calves & abs workout!

Dual rope pushdowns
50kg x 15
50kg x 13
50kg x 12

Single arm life fitness machine curls
55kg x 15
55kg x 13
55kg x 11

Single arm cable extensions overhead
30kg x 15
30kg x 12
30kg x 10

Single arm cable curls
22kg x 15
22kg x 13
22kg x 12

BW dips
15x
12x
10x

Single arm panatta preacher curls
15kg x 15
15kg x 13
15kg x 12

Toe presses
130kg x 15
130kg x 13
130kg x 12
130kg x 10

Leg raises
4 sets till failure BW

Friday Quads & Calves

Adductor machine
76,5kg x 28
70kg x 28

Leg extensions
105kg x 20
85kg x 18 (2 sec pause at the top)

Pendulum squat (with band)
70kg x 10 paused
52,5kg x 12 paused

Leg press 45 degree
380kg x 12
320kg x 18

Single leg iso-lateral HS leg press
150 x 10
125kg x 20

Seated calf raise
70kg x 15
70kg x 15 (2-3 forced reps)

Standing calf raise
40kg x 10 (10 sec hold at the top) x 10 (10 sec stretch at the bottom) + 10 partials

Db side lateral raise
3 x 15kg x 15

Incline db press
60kg x 10
50kg x 13

Flat HS press
120kg x 10
100kg x 12

Pin loaded HS press
108kg x 9
96kg x 9
82kg x 14

Cable fly
37,5kg x 15
37,5kg x 13
37,5kg x 12 DS 25kg x 15

HS shoulder press
115kg x 8
100kg x 11
100kg x 10

Machine side lateral raise
42,5kg x 12
30kg x 15
30kg x 13

Bent over machine rear lateral raises
5kg x 20
5kg x 16 + 4 partials
5kg x 13 + 7 partials

Dual rope pushdown
50kg x 12
50kg x 10

Single arm overhead ext
25kg x 10
20kg x 11

Next week i’ll doing bloods. If everything comes back fine i’ll start my cutting / recomp phase

Update:

Bloods came back pretty good, only thing what was a little bit to low was HDL cholesterol, but nothing concerning.

Next week i’ll start the new blast. The start will look like this:

1ml Rapid cut pro eod
100mg stenbolone eod
20mg cardarine ED (split dose AM/PM)

Lypolitics:
4 iu HGH ED
20mcg Clen (will titrate the dose up)
10mg Yohimbine

Starting diet:
4000 kcals TD
300 P
525 C
65 F

3600 kcals NTD
300 P
375 C
80 F

Workout split:
Push + arms
Legs (hamstring focus)
Pull + arms
Rest
Legs (Quad focus)
Push + Arms
Rest
Repeat

Focus on Arms & quads