Potential Prep Log

Empire wrote: Spider Barbell curl rest pause set 25kg 13-7-3(23 total reps)
Spider Hammer bar curl rest pause set 25kg 12-6-3(22 total reps)
Pendulum Squat 3 straight sets 60kg for 10 reps, 60kgs for 10 reps, 40kgs for 20 reps
Hamstring leg press 2 straight sets. 4 plates a side for 10 reps. 2.5 plates aside for 20 reps
Toe Press 2 rest pause sets 4 plates 12-6-3(21 reps) 4 olRes 10-5-2(17 reps)
adductor 2 straight sets 15 blocks for 10 reps. 12 blocks for 15 reps.
abductor 2 straight sets 15 blocks for 10 reps. 12 blocks for 15 reps.

Spider Barbell curl rest pause set 30kg 12-6-4(22 total reps)
Spider Hammer bar curl rest pause set 30kg 12-6-3(22 total reps)
Pendulum Squat 3 straight sets 80kg for 10 reps, 100kgs for 8 reps, 40kgs for 25 reps
Hamstring leg press 2 straight sets. 4.5 plates a side for 15 reps. 5.5 plates aside for 20 reps
Toe Press 2 rest pause sets 5.5 plates 12-8-4(24 reps) 6.5 plates 10-5-2(17 reps)
adductor 1 rest pause set 15 blocks for 20-10-5 reps (35 total reps)
abductor 1 rest pause sets 15 blocks for 12-6-3 reps (21 total reps)

Empire wrote: Decline Smith Press rest pause set 115kg for 10-5-3 (18 reps total)
Shoulder press machine rest pause set full stack for 10 - 5 -2 (17 reps total)
Side raise machine straight set 7.5 plates for 15 reps
Skull Crushers rest pause 35kgs for 10 - 5 - 2 reps (17 reps total)
Close grip lat pulldown rest pause set 10 plates 10 - 5 - 2 reps (17 total reps)
Bent over row machine 2 straight sets 60kgs per side for 8 reps. 50kgs either side for 10 reps.
Dumbell Pull over straight set 22kg for 15 reps.

Decline Smith Press rest pause set 115kg for 12-6-3 (21 reps total)
Shoulder press machine rest pause set full stack for 15 - 7 -3 (27 reps total)
Side raise machine straight set 10 plates for 15 reps
Skull Crushers rest pause 35kgs for 10 - 6 - 3 reps (17 reps total)
Close grip lat pulldown rest pause set 10 plates 11 - 5 - 4 reps (20 total reps)
Bent over row machine 2 straight sets 70kgs per side for 8 reps. 50kgs either side for 12 reps.



SO thats my update on my training side of things. update on the gear, i have been using NPP for 3 weeks now, and i have developed a lump under my right nipple the size of a pea. First time i have had this with NPP. so i am going to swap out the NPP for primo at 200mg (6 weeks) then go to 300mg (6 weeks) and then go to 400mg (leading into the show for 6 weeks.) All UPA still.

so yea i thats the update so far, and lets see how things change.

Nice bud, I'm enjoying these updates!

Out of interest, what are guys doing these days, like Phil, etc who don't do deadlifts to get the lower back to pop?

00pump wrote: Nice bud, I'm enjoying these updates!

Out of interest, what are guys doing these days, like Phil, etc who don't do deadlifts to get the lower back to pop?

The heavy ass rows, dumbell or barbell, they would do things like RDls and partial desdlifts. Those hammer strength rowing machines also his so hard. Those guys are just animals to be honest.

So weight update.

This morning I hit 100.00 on the nail with 21 weeks to go. Means that I have 10kgs to get off in the next 15 weeks as I want to be under that 90kgs with 6 weeks to go so that I can let off and allow my body to recover in that last 6 week block. So let's see what happens.

Awesome, Man.

I really enjout all you info and advice on here, walking Library.
Best of luck man. Aslo you are hell strong

Empire wrote: So weight update.

This morning I hit 100.00 on the nail with 21 weeks to go. Means that I have 10kgs to get off in the next 15 weeks as I want to be under that 90kgs with 6 weeks to go so that I can let off and allow my body to recover in that last 6 week block. So let's see what happens.

I hope you took a picture on the scale, not often you going to see that exact number again ????

Sorry Empire. I remembered you had a calculation method to determine how much gear one should use for their bodyweight but i can't seem to find it help a guy out? Trying to help a friend out with planning a safer cycle for him

jooceboi456 wrote: Sorry Empire. I remembered you had a calculation method to determine how much gear one should use for their bodyweight but i can't seem to find it help a guy out? Trying to help a friend out with planning a safer cycle for him

testosterone 2.2m-3mg per Kg of LBM, start at the lower dose,and then after 5 weeks increase slightly till you max out at 3mg. max I would suggest for most people is 10-11mg total mg per kg of Lbm.

Hey guys,

sorry i let this thread derail, I was stuck in my "rathole" and the creatine was giving me stretch marks whilst keeping up the over 60kgs LBM requirement to be credible, here with a bit of a physique update for everyone.

they moved the show date so I stopped taking my insane doses of anavar of 30mg a day (which started at 15mg) and gave myself a 5 week break as I was only taking anavar from 8 weeks out of the SA champs date. so I will continue that when I get 8 week out from there.

currently 8 weeks out from provincials, and that means I will only start the anavar at 6 weeks out which is in 2 weeks time.

my dosing has been off the charts(insert sarcasm for guys still crawling out their rat holes like me) test dosing currently is 250mg, and my primo dosing started at 200mg for 5 weeks, then up to 300mg and then holding that at 300mg till 6 weeks out and will go to 400mg with the starting of my anavar back at 30mg daily.

here is some comparisons to 2019 4 weeks out vs 10 weeks out. pics taken in the same rat hole.

and then this was from Sunday night after doing my skipload on rat feed.

sorry it has been limited in my response, i will try and keep up to date.

in regards to nutrition still on 2350 calls currently, and cardio i cut back for 3 weeks during lock down and working the security points in durban during our looting.

cardio has resumed today getting in 8000 steps a day. strength is still 10% in range of my strongest only because i came back from the 3 weeks break now and didn't want to risk injury. shoulder press dumbells this am was still 50kg dumbells for a set of 6 as my heavy working set and then down to 45s for a set of 8.

ps... i am also not using AI's and I will be starting a fat burner cycle in about a weeks time to lead me into the sa champs. i do clen 3 weeks on,2 weeks off,3 weeks on. i may push to 4 weeks on titrating dose up, depending on I want to run it into the sa champs as I don't want to use diuretics again.

oh and an average skipload at this stage is 2 boxes of cereal, close on a loaf of bread as french toasts a kg of gummy sweets, and then what ever the MRS and I make, this last week was a batch of cookies, and bangers and mash. proper rat food.

Empire wrote: ps... i am also not using AI's and I will be starting a fat burner cycle in about a weeks time to lead me into the sa champs. i do clen 3 weeks on,2 weeks off,3 weeks on. i may push to 4 weeks on titrating dose up, depending on I want to run it into the sa champs as I don't want to use diuretics again.

oh and an average skipload at this stage is 2 boxes of cereal, close on a loaf of bread as french toasts a kg of gummy sweets, and then what ever the MRS and I make, this last week was a batch of cookies, and bangers and mash. proper rat food.

Looking mean and lean, way bigger than your last show. Hamstrings are popping, well done bud, through all the issues of the world, impressive being able to keep your head down and focused.

Shot for standing guard in Durbs and supporting the community.

Only you will know, but are you not peaking to early seeing the shape you in and still 10 weeks to go?

thanks, bud, I will see how I do coming in, if I am ready too early, it allows for longer skiploads on weekends, pushing from Saturday night through the whole of Sunday, rather replenish that way, but so far so good, I'm gonna be right on target to be super peeled by show day.

I know you going to nail it *kapow*

Hi, Empire.

Just a question. So on your skiploads do you go up to maintenance or how does that work?

Over maintenance I eat till full, which is a fuck load. Its basically a practice of my carb up each week. Figuring our what foods agree with me and which ones don't. So I start my skip loads with a higher fat content so I don't over eat and then closer to shows I limit fat intake so I can get more carbs in.

Fats slow down the digestion of carbs meaning you battle to get high amounts of carbohydrates in.

Empire never seems to stop amazing me. You blew tf up from the previous thread you made
Well done mate.

Happens when you retreat into a rathole and actually work your ass off.. Thanks bud..gonna be interesting to see when the fat is off.

ok so now that i have some down time, I can give you guys a bit more insights as to the on goings of this prep.

I am continually pushing for progress, I have managed to get my dumbell press for chest up to 62kg dumbells for 2 straight sets of 6 reps during this prep, just as a little example of how I have been continuing the strength gains.

some days I don't make progress, but It is also dependant on sleep and a whole bunch of other factors like cardio, stress, sleep, calorie intake, etc. vital change in this prep in comparison to others is I am not battling with sleep as I have in the past due to no tren, and Masteron and Proviron. also no real achy joints to report back on. I have found that in the past, that has been a real breaking point for me is the sleep, so much so I used to have to use dorminoct 2mg every night to get about 6 hours of broken horrible sleep.


Due to compound choices and dosing, I am not holding much water at all, I'm hard and dry and it's been great without using any real 'drying' compounds that usually come into a prep.

sleep apnea hasn't been that bad this prep either, another great thing too.

the major thing that I have managed this prep is fatigue and knowing when to pull back, after 4.5- 6 weeks I'm finished, the week or 1.5 weeks that follow that is almost getting to a point of compulsory deload and I can't stress how important that is for continual progress. 3 steps forward, 1 back 3 forward, etc.

if you think you can train 6 days a week continually for months on end, there is something wrong with your training that is for sure. after this prep, I am probably going to change the days I train to try and limit the number of back-to-back days i have. eg Monday, Wednesday, Friday Saturday will most likely be the way forward there after.

ok, another quick observation that I have noticed. Step count.

monitoring your step count is actually more vital than you guys would think, remember we are dealing with an energy balance when trying to get lean, and if you drop calories out of your diet, and your step count goes down, you are negating the effects of having the drop in calories.

So I have noticed a trend in my weight the last couple of weeks, being on my feet during the looting and patrolling, etc, my step count was massive, now without doing the same step count, my weight plateaued very quickly after my load days.

what has been happening the last week I was only averaging 3000 steps a day, vs some days 13000 steps, so I haven't been burning as many calories during the weeks where I am not on my feet. SO I know that the days I was doing cardio prior to this I was getting in 7000 steps a day. I have now set my goal for 10 000 steps per day (average of walking 8km a day) and now when I am on the phone I am walking a lot more instead of sitting in 1 place. I am now going to park further away from places, I am also going to in between sets start walking more and more during my rest periods just to maintain that higher step counts, and then make the balance up from doing cardio later on in the day.

I will start my clenbuterol cycle today, pushing it 4 weeks with titrating the dosage up, and then 2 weeks off, then another 4 weeks titrating dosage up. I would have preferred 3-week cycles, but this is going to be better for me based on show dates, etc.

I also start a standard over-the-counter fat burner called Thermadoor by doorman nutrition, which contains yohimbine to aid the fat-burning process along. also helps control hunger at this stage of the process.

so going back here to step count, during my gym session this morning, between sets, I decided to talk a short walk around, during my "rest" and I ended up doing 2400 steps in the gym which worked out to 30mins minutes of walking and 150 calories.

so now this shows you that you guys who say you are battling to get cardio in but can spend 1.5 hours in the gym get your steps up in between sets and do your cardio that way, low impact, low intensity, and kills 2 birds with 1 stone. that means that I had to spend less time during my walk on the beach to get my additional steps in to get to my 10 000 step goal.

so day 2 on the clen, and my diet brain is kicking in hard, normal things just need an extra level of concentration whereas beforehand they didn't need that much concentration, so come 12ish during the day i am mentally not there. rough i know, but this is where the mental grit comes in.

I've also been getting 10k steps a day since 14 weeks out from kzns. bit of a chore to keep track when my phone is on charge but i get it done pretty easily as well. finding it tough after the protest week ,ate a bit of shit during that week and its a struggle being back on diet,but we push

Which line up are you planning on doing bud? How is your prep going otherwise?

mens athletic physique. its going pretty well I'm in good condition overall, still eating a good amount of food and not much gear. no ai's,no orals ,no harsh injectables been introduced as yet.. got lots to play with from 6 weeks out. definitely feeling hungry though even though im at 2500 calories a day at 68kgs. i'm in better condition than i got in my previous prep when i was on less food and a lot more drugs. only thing is I'm battling with this cold winter because I work nightshift and have to walk up and down in and out the office,plus go for walks when its quiet to get my steps in :pinch: