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Thread: rnsplg competition log

  1. #1
    cousinmuscles's Avatar
    cousinmuscles is offline Knowledgeable Member
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    rnsplg competition log

    Might aswell start a thread for this and use the thread as a log.

    Below I will outline my protocols.

    Training


    Training is a 5 day split, workouts EOD. I train two days upper body, one lower, repeat.
    1: CHEST/TRI (variation of bench, incline db/bb bench, JM press)
    2: BACK/BI (chins, bb rows, db/bb bicep curls)
    3: SQUATS/ABS (variation of squats, good mornings, abs)
    4: DELT/TRI db/bb /press, variation of side raises, dips)
    5: CHEST/TRI as 1.
    6: DEADLIFT/CALVES (variation of deadlifts, assistance deadlift exercise, standing calf raise, seated calf raise)
    7: BACK/BI as 2.
    8: DELT/TRI as 4.
    9: SQUATS/ABS as 3.
    10: CHEST/TRI as 1.
    11: BACK/BI
    12: DEADLIFTS/CALVES
    13: DELT/TRI
    14: CHEST/BI
    15: SQUAT/ABS
    16: BACK/BI
    17: DELT/TRI
    18: DEADLIFTS/CALVES
    repeat at 1:
    and so on. The chest/tri, back/bi, delt/tri rotates with squats/deadlifts (alternated) thrown in place of every third workout. So chest, back and delts are trained once every 3 workouts, squats and deads every sixth workout, and the cycles consecutive order repeats every 18 workouts.

    I train low volume and maximum intensity. I do 3 sets to failure per exercise and every workout is focused on beating the book. When beating the book consecutively is not possible I beat the book in the same exercise in varying rep ranges. When that doesn't work I switch up exercises. The low volume/workload is low so that I can recover quicker and train more frequently, which I have found works better for me.

    For upper body days I always start with standing db rotations, both external and internal, and stretch internal/external rotators. For lower body days I do dorian yates legs warm up (lying leg raise side to side) plus stretch the hamstrings, lower back, hips, glutes et.c. to increase mobility. On all days I crack my upper back with a foam roller.

    DIET
    Breakfast is always: 1 scoop whey, 1 tablespoon ground flaxseeds, 1 tablespoon flaxseed oil, salt, 1 tablespoon honey, about 100-150g greek yoghurt, about 100-150g frozen mixed berries, and 200ml non homogenized milk (3.8-4.2%).

    Meal 2,and 3 will be chicken tenders, lentils, broccoli, possibly some olive oil, feta cheese et.c. variations to make it less dull.

    Meal 4 will either be as meal 1 but with different flavoured whey.

    The rationale here is enough protein, lots of fiber and good fats, yoghurt for digestive enzymes, veggies, and enough carbs to make me feel good. I will pre cook meal 2 and 3 and when I run out at work I will eat a cheat meal - white flour, cheese, charcuteries all included though only the finest products.

    SUPPLEMENTATION
    For the first six weeks:
    250mg test enanthate E3D
    250iu HCG E3D
    12,5mg aromasin EOD
    AM+PM: 100mcg ipamorelin OR ghrp2 + 100mcg mod GRF 1-29. Very good stuff from dats now defunct website.

    For the 6 weeks after that I will add 100mg anadrol ED on top of the above protocol.

    The test is homebrew stuff and havent tried it yet. Hope it wont turn out to be bunk LOL. It passed labmax test and melt test...

    Hmm what else to include here... I am now leaving for the last burger of this competition. After this only high quality foods for cheat meals.
    AKD_FitChick likes this.

  2. #2
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
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    good luck mate, looks great.

    hope the test serves you well big guy.
    cousinmuscles likes this.

  3. #3
    cousinmuscles's Avatar
    cousinmuscles is offline Knowledgeable Member
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    thanks! I will not continue on this thread though for simplicitys sake and will just post pics in the big thread in the lounge.
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  4. #4
    Quester's Avatar
    Quester is offline Knowledgeable Member
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    Looks good.
    -If it were me, I'd try to incorporate a little more variety in my meals. However, your starting the competition in better shape and your nutrients need to be that much more dialed in.
    -I suggest mod GRF/ipam around sleep time and GHRP2/mod GRF at workout. You'll need to take it at least two hours after eating and wait one hour before eating.

  5. #5
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    When and what type competition?
    -*- NO SOURCE CHECKS -*-

  6. #6
    cousinmuscles's Avatar
    cousinmuscles is offline Knowledgeable Member
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    Quote Originally Posted by kelkel View Post
    When and what type competition?
    http://forums.steroid.com/anabolic-l...petition.html#
    Quote Originally Posted by Quester View Post
    Looks good.
    -If it were me, I'd try to incorporate a little more variety in my meals. However, your starting the competition in better shape and your nutrients need to be that much more dialed in.
    -I suggest mod GRF/ipam around sleep time and GHRP2/mod GRF at workout. You'll need to take it at least two hours after eating and wait one hour before eating.
    Thanks Quester, regarding the meals I will vary the foods but for my food prep Ill just be doing one type at a time due to time constraints. Re: peptides don't worry I got it, check my old thread "this years progress thus far". You can eat 20-30 minutes post injection.

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