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PHILL - PuritySourceLabs Athlete Diary Log

for all those who say they don’t have time:
no one is stopping you from waking up an hour earlier in the morning.
at 5 I have already prepared the meals of the day
IMG_20240905_044947860
 
I mean getting enough sleep is stopping me from waking up hour earlier but for most people yes
 
New protocol.
Diet, training and hormones are now set for the next bulking period.

Let’s go bulk up.

I’ll summarize here

Training
Abcdef workout Monday through Saturday.a
Sunday rest.

A: Back and biceps and triceps (focus on biceps)
B: Chest and shoulders
C: Lower body focus on the front
D: Back and triceps and biceps (focus on triceps)
E: Shoulders and chest
F: Lower body focus on the back

Diet
4700 Kcal/die
400 gr protein
68 gr fat
610 gr carbs

Hormones
450 mg/week testosterone E
300 mg/week boldenone
 
LGS EXTENSION 4X20 NEGATIVE IN 3 SECONDS

LEG PRESS 45° 4 X 20/18/15/12 PYRAMID WEIGHT

HACK SQUAT 4 X 15/12/8/6 PYRAMID WEIGHT

LGS EXTENSION 4X15-20

WALKING LUNGES 4X15-20

STANDING CALF 4X15-20 REST-PAUSE IN ALL SERIES
 
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