THE RISE OF THE DHT - Broserker's PSL Sponsored Offseason Log

[X-Steroids]

Great Log Bro , good luck in your progress
XS

[Mobster]

A good solid workout

[Broserker]

Had an absolute brutal workout today, and pushed the food pretty high today as well. If I do one thing right this offseason, it will be building a fucking huge back. I cranked the weights high as well as the volume, and felt great doing it. I got pretty detailed with the food timing today, and it really allowed me to work harder for longer with proper nutrient partitioning. Aside from that 30 mins of incline treadmill as per the usual. Tomorrow will be a shoulder and arm day, so expect lower food and higher cardio.

Workout :

Medium Grip Fat Bar Pulldown :
120x15
160x15
200x12
250x9

Arsenal Lat Pulldown :
1 PPS x15
1 PPS x13
1 PPS + 25 x11
1 PPS + 25 x9

Arsenal Low Row :
3 PPS x15
4 PPS x12
5 PPS x12
6 PPS x10
7 PPS x7

Wide Grip Straight Bar Pullover :
50x15
60x12
70x12
90x9

Arsenal Lever Row (this machine is so damn heavy) :
1 PPS x15
1 PPS x13
2 PPS x9
2 PPS x7

Close Neutral Grip Pulldown :
160x15
200x13
240x12
300x9

Food :

Meal 1 :
3/4 cup Prodough pumpkin spice pancakes

Intra Workout :
Starbucks pumpkin spice loaf (this shit is too good)

Peri Workout :
1 scoop Nutrabio Leg Day

Post Workout :
2 scoops whey isolate
1 scoop Nutrabio Carbomax
2 small rice crispy treats

Meal 2 :
4 rice cakes
35g almond butter

Meal 3 :
200g organic chicken breast
200g jasmine rice

Meal 4 :
300g Oikos Triple Zero yogurt
150g blueberries
2 rice cakes

Meal 5 :
Tuna Poke Bowl

Meal 6 :
180g jasmine rice
200g organic chicken breast

Totals :
3825 calories, 281g protein, 449g carbs, 80g fat

[Broserker]

Apologies for lack of updates, will be back on regular schedule. Had an unlucky start to the bulk with lots of overtime work then right into an ear infection currently.

Felt solid enough to get a quick lift and cardio session in today. I hit chest with a lower volume/high intensity approach and did 30 minutes incline treadmill. Ears are still feeling kind of shitty, but improving by the day. Food will be lower for awhile as my weight is already pushed up as high as it needs to be, and want to avoid further digestion issues with antibiotics in the mix. I will be back tomorrow for Legs/Cardio.

Workout :

Band/Shoulder Mobility Warmup

Low Angle Incline DB Press
60x10
90x8
110x12
120x10
140x7

Flat Cable Press
60x15
80x12
90x12
100x10

High Angle Cable Fly
20x15
25x15
30x12
35x11
40x8

High Incline Smith Press (paused reps)
1 PPS x 15
2 PPS x 12
2 PPS x 11
2 PPS + 25 x 9

Food :
Meal 1 :
80g Gerber rice cereal
120g pumpkin
1 scoop whey isolate
150g pineapple

Meal 2 :
180g jasmine rice
200g organic chicken
100g fresh green beans

Meal 3 :
120g jasmine rice
120g organic chicken
80g ground turkey
100g fresh green beans
30g kimchi

Meal 4 :
3 slices ezekiel bread
10 oz egg white
2 large brown eggs
3 links apple & chicken sausage
30g fermented peppers

Other Food :
Redcon MRE RTD Protein Shake

Totals :
2472 calories, 246g protein, 225g carbs, 45g fat

[Broserker]

Good Evening Everyone,

Still not feeling too hot, and antibiotics certainly taking a toll on my stomach at this point. The good news is, my weight is nice and bloated up so all I need to do it maintain and "marinate" at this weight for awhile and the gains will continue to roll in. I will keep my food pretty consistent with the level its at until the antibiotics are done, the water bloat is calmed down, and the digestive system is back to normal. Anadrol is also out of the mix, and will be used in some pulses down the road to break plateaus.
I initially planned to hit legs today, but got to the gym and realized I left my bag with all of my equipment at home, so pivoted to a back day. Had a solid lift, and will crush a big leg day tomorrow.

Workout :
Close Grip Lat Pulldown
100x15
180x12
220x12
260x9

Wide Grip Pulley Row
100x12
160x12
200x12
250x10

Single Arm Cable Row
60x12
80x12
100x9
120x7

Straight Bar Pullovers
40x15
50x12
60x12
80x9

Hammer Strength Low Row
1 PPS x15
2 PPs x10
3 PPS x10
4 PPS x9
4 PPS + 25 x7

Here is the food from today :

Meal 1 :
100g cream of rice
1.5 scoop whey isolate

Meal 2 :
Shamrock Farms protein shake
140g dried tropical fruit

Meal 3 :
200g organic chicken
200g jasmine rice
100g green beans

Meal 4 :
200g organic chicken
200g jasmine rice
50g green beans

Meal 5 :
250g organic chicken
74g avocado
8 asparagus spears
4 low carb tortillas
35g salsa verde

Totals :
2597 calories, 270g protein, 240g carbs, 47g fat

[Mobster]

Solid days work

[Broserker]

I am really not feeling too hot ear infection wise, but pushed through it today anyways. Sometimes my body tells me to slow down, sometimes by body tells me to stop being a bitch. Today was one of the latter days. I had a leg session scheduled with a training partner, which isn't a common thing for me, so was able to really push it today. I felt like ass and wanted to throw up/quit multiple times, but I showed up and cashed the check so its a win in my books. Rewarded a brutal leg sessions with some shake shack burgers and it was worth the struggle.

Workout :
Arsenal Lying Leg Curl
60x15
80x12
90x11
110x8

Arsenal Pendulum Squat
1 PPS x 15
1 PPS x 12
1 PPS + 25 x10
1 PPS + 25 x9
2 PPS x7

Hip Adductors
200x12
250x10
280x10
300x7

Arsenal Single Leg Press (absolutely brutal round of sets here)
1 PPS x15
2 PPS x12
3 PPS x10
4 PPS x10
6 PPS x14
7 PPS x11
4 PPs x8
2 PPS x6

Arsenal Leg Extension
120x15
140x13
160x11
180x9
150x12

Food :

Meal 1 :
Cookies & Cream protein smoothie
oat flour
cookie whey isolate
xantham gum
cacao powder
manuka honey
dark chocolate
oatmilk

Meal 2 :
2 Prime Bites Protein Brownies
200g cod

Meal 3 :
Shake Shack Burger
Shake Shack Spicy Chicken
Small Fry

Meal 4 :
230g cod
200g jasmine rice

Totals :
3222 calories, 284g protein, 249g carb, 95g fat

[Broserker]

I AM BACK !!!
Today was the first day since getting sick that I was starting to feel like myself again. You don't realize how fucked up you truly are until it starts to subside. Looking back, it literally felt like I was living in a different body. I am certainly not 100% yet, and need to finish out the antibiotics, but vast improvement for sure. Physique wise, full transparency... I am a bloated ugly mess right now, I was already full high test and anadrol bloat straight into antibiotic water retention. I am taking some steps to combat it though. I started supplementing dandelion root and potassium, upped the water intake slightly, will get back to my normal high step count, and lastly lower carbs until it stabilizes. At the end of the day, its the offseason and I'm here to grow, so it will work out. I certainly had an unfortunate chain of events out the gate, but I'm taking it on the chin and back to min maxing everything until I chisel things out the way I want them. I'm early on in my journey, so its a learning experience every offseason regarding compounds, dosing, and food timing/amounts.
On a positive note, lift today was absolute dynamite and I am already as strong as I was peak bulk last year. Big, heavy weight is moving fast and easy which means the gains are going to be rolling in. Workout and full day of eating below!

Workout :
Shoulder Band Mobility

DB Shoulder Press
50x12
75x8
90x8
110x12
130x13

Freemotion Cable Laterals
20x15
30x12
40x12
50x11
50x9

Spider Front Raises
20x12
25x11
25x10
30x8
15x13

Seated DB Lateral Raise
25x15
25x13
30x11
30x10

EZ Bar Upright Row
80x15
100x12
130x14
130x13

Rope Pushdowns
50x15
60x13
80x12
90x11

Single Arm Cable Extension
15x15
20x15
25x12
30x10

Bodyweight Dips
3xAMRAP

Food :

Meal 1 -
Fitcrunch PB&J protein bar
45g rolled oats

Intra Workout -
marshmallow & rice crispy treat (homemade from farmer's market)
2 scoops animal juiced aminos

Meal 2 -
Venti pumpkin cream cold brew
2 scoops whey isolate

Meal 3 -
Burger Bowl
romaine lettuce
225g 93/7 grass feed beef
2 dill pickle spears
120g crispy baby potatoes
trader joe's pickle mustard

Meal 4 -
225g organic ground chicken
4 carb balance tortillas

Meal 5 -
1 cup spinach
200g 93/7 grass fed beef
75g avocado

Totals -
2530 calories, 245g protein, 150g carbs, 84g fat

[Broserker]

Evening gents,

Today was a long long day for me, I just got home and have been on the go since roughly 6 am. Due to the nature of things, today was a forced rest day but I have off the entire weekend for once, so will be able to hit it hard for a couple days in a row. I wont lie, its been a rough start by my standards but I'm keeping the chin up and plugging away. At the end of the day, unless you're an olympia level competitor and all you have to worry about is exactly that, the path isn't going to be linear at all. My body is stressed and I'm not pleased with my look, but I know in due time things will normalize and I'll have some more peace of mind. Bodybuilding is fucking hard, and it is really important to push yourself, but also equally as important to be kind to yourself. Growth isn't comfortable, and isn't always pretty. For now, I'm cultivating mass and trusting the process. This time last year I was roughly 210 lbs soaking, I am currently low 270s with a whole hell of a lot more mass on me. I've made insane progress, and I'm only beginning to scratch the surface.

Full rest day today from lifting, but did manage to get 13k steps in. Food wasn't fully logged due to how busy I was, but roughly 3300 calories, 350g carbs, 260g protein, 80g fat. Tomorrow we get an early rise into fasted cardio, a big back day, then lots of yard work. Keep hammering

[Mobster]

If there's a trick it's getting the shit you need done done regardless of whatever life throws up. Back when I very briefly worked for Amazon, by way of an example, I'd get up at 4am just to do forum work for an hour.

Others I've seen have done what might be called a baby hotel workout on the floor of their hotel room so as to 'keep at it'.