Summer 2022

[Elvia1023]

More of the same. I have started shaving my body for my holiday and I am looking fairly dry and not too bad. It’s back to my usual higher carb diet now but nothing crazy so just a nice amount so I fill out. Although I definitely need to fill out more so I will increase carbs tomorrow. I will cruise after my holiday and carry things on at the end of the year with progressive food and probably a test and nand or test, eq and nand cycle.

I am going to mix my LR3 vial now and take 100mcg before my last meal. Usually I would have 2 high carb meals after lr3 but I have left it late but will do that on Tues and Wed when I train again. I was rushed today because ideally I would have done preworkout slin with intra carbs but truth be told today was just a weird day but I am glad I rushed to the gym and I was on attack mode from set 1 so I got a lot done in the limited time I had to train.

Seated Calf Raises… 2 working sets.
Standing Smith Calf Raises… 5 working sets with approx 30 secs rest between sets.
Unilateral Lying Leg Curls… 2 working sets.
DB Stiff Leg Deadlifts… 2 working sets.
Seated Leg Curls… 5 working sets with approx 30 secs rest between sets.
Leg Press… 2 working sets.
Smith Squats… 2 working sets.
Leg Extensions… 5 working sets with approx 30 secs rest between sets.
Stretches.

4 pieces of bacon, 2 pancakes, drizzled honey and blueberries.
Chicken breast, jasmine rice and pineapple.
3ml synthetine and 2ml syntheselen with 1.5 scoops of Dorian Yates Blood and Guts.
INTRA (2 scoop of EAA’s, 10g glutamine and 5g taurine).
Chicken breast, jasmine rice and pineapple.
Fillet steak, mixed peppers and jasmine rice.
100mcg igf-1 lr3.
Chicken breast, houmous and basmati rice.
5iu hgh.

My health supps at the moment are synthergine, fish oil, flaxseed oil, krill oil, retinol, vitamin c, vitamin d, multi-vit, p5p, gaba, bromelain, collagen and nattokinase.

 

[johnjuanb1]

Where are you going for your holiday?

 

[Elvia1023]

Just to Benidorm in Spain. I am going with 7 mates so it will be a crazy trip

 

[johnjuanb1]

I bet there will be a lot of hot women there!

 

[Aude_Aliquid_Dignu]

Ibiza not a hot spot this time of year?

 

[Elvia1023]

There were loads of hot women there. I met someone nice

 

[Elvia1023]

Ibiza is not busy this time of year. It’s season pretty much ends in Sept but some people do go later on. The likes of Tenerife (and the other Canary Islands) are busy in the winter because they are warmer due to their location. I have been to Ibiza 5 times but I think it’s overrated. I was surprised how hot Benidorm was for October. Before we arrived there were huge floods and the night we left they returned so we were lucky. Although the weather wasn’t great everyday but pretty sunny the majority of the time I was there. Benidorm is cheap and cheerful with lot’s of craziness. They even have live sex shows on in the bars. I saw 2 people have sex on segways dressed as Darth Vader and Princess Leia

 

[Elvia1023]

My plan to be more sensible on holiday was pointless because I was even worse than I used to be years ago when I used to party. It’s not good doing what I done at my age especially because I use AAS but I did and I had an amazing time and I am still alive so there is that. I am not even gonna go into detail but I barely slept in 5 days and the last few nights was filled with alsorts of craziness. My kidneys were hurting for a few days after coming back and all I have done is sleep but I feel fine now. I actually feel really good and looking forward to being healthy and not drinking until the end of the year.

I am using 250mg test e now which is more than my usual 150mg cruise but I want a bit more now for obvious reasons. I will dose that at 125mg twice weekly and when I blast next it will be something fairly simple like I have posted in the past. When I was away I had 2 meals per day for the first 2 days then for the last 3 days I had 1 meal plus some fruit. Although since the airport I have ate loads and now I am back to my usual 5 meals. I have had a lot of treats since coming home but they have lowered each day and today it was just some chocolate chip cookies. From tomorrow I will be back to usual and all clean food. The one benefit of starving yourself, 20,000 steps per day and alcohol poisoning are my calves were looking super freaky with my veins wanting to leave my body

After a few days back and allowing my body some time to recover I decided to train and figured a full body workout to get a good whole body pump but I enjoyed it so figured I will carry that on. I ended up doing 3 whole body workouts in 3 days and I have had a 1 day break and I will carry on doing them. It’s just until I get bored (probably a few weeks) then I will go back to my standard pull, push, legs which I have done for approx 2 years.

I do 1-2 working sets per bodypart and I work from the top to the bottom or visa versa. Most movements are to complete failure but sometimes I stop just short of which is rare for me but on this sort of program I feel is vital especially if frequency is high. I should note failure to me is you are gone and can’t move the weight another inch so I am still taking most sets to the limit. The likes of leg press with my knees still causing me some issues I hit them hard but I didn’t go as far as I could have but definitely far enough because my legs wouldn’t stop shaking after training. If I ever feel really sore I will still do a pump set for that bodypart unless I think it’s unsafe to do so. No rules apart from I can’t do the same movement for a bodypart 2 days in a row. My last training day looked like…

Smith Shrugs… 2 working sets (1 from the front and 1 from the back).
Machine Shoulder Press… 1 working set.
Incline Bench Y Raise… 1 working set.
Chest Support T-Bar Row… 1 working set.
Low Incline DB Chest Press… 1 working set.
Low Incline Bench DB Tri-cep Extensions… 1 working set.
Spider Curls… 1 working set.
DB Romanian Deadlift… 1 working set.
Unilateral Lying Leg Curls… 1 working set for each leg.
Leg Press… 1 working set.
Standing Calf Raises… 2 working sets.
Stretches.

I had a few pics taken before I left and below is one of them. Nothing crazy but after my DNP run and dropping bodyfat I am in a good position so I will maintain this over the next few weeks then put on a bit more lean tissue over the winter whilst improving my cardiovascular fitness.

 

[Poppy]

Looking great

 

[Elvia1023]

I have never trained faster in my life. I got to the gym late but I wanted to go through everything so rest between movements was minimal. I was a mess at the end of this but it felt great.

Seated Calf Raises… 2 working sets (the last being a drop set).
Seated Leg Curls… 1 working set.
Hip Adductors… 1 working set.
Smith Squats… 1 working set.
Machines Rows… 1 working drop set.
DB Lateral Raises… 1 working set.
Low Incline Smith Press… 1 working set.
Low Incline DB Chest Flyes… 1 working set.
EZ Bar Skullcrushers… 1 working set.
EZ Bar Bi-cep Curls… 1 working set.
Reverse Curls… 1 working set.
DB Shrugs… 1 working set.
Back Extensions… 1 working set.
Stretches and Abs for 5 mins.

4 Whole eggs, 2 pieces of toast (drizzled with avocado oil) and blueberries.
Oats, whey protein (chocolate and peanut butter flavour), banana and almond milk.
125mg test e, 20mg nolvadex and 1.5 scoops of Dorian Yates Blood and Guts.
INTRA (2 scoop of EAA’s, 10g glutamine and 5g taurine).
1 entire berry cheesecake
Chicken breast and jasmine rice drizzled in honey and sweet chilli sauce.
Rump steak, long grain rice and pineapple.
0% FAGE yoghurt with 2 scoops of EAA’s (grape flavour) and raspberries.

My diet moving forward will be similar to the above minus the cheesecake It wasn’t that big but still over 2000 calories. I ate it and had my post workout meal straightafter like it was nothing. I will be eating clean now as I want to maintain my look on this cruise.

 

[JLee]

You look great. Appreciate you doing a log.

 

[Elvia1023]

More of the same. I had a really good date and a day off the diet but was back to normal the next day. I have been meaning to start insulin but haven’t yet but I will start it tomorrow. I did start HGH again which I said I wouldn’t do but I might as well at least use what I have left. I have a few black tops vials left so I have started at 1/2 vial EOD and then I will swop over to Genotrope and run 10iu EOD. I will let hgh and slin assist things as I run a low dose of test then I will move into my next blast at the start of the new year.

My appetite is good and I plan to gradually increase food and start incorporating some HIT cardio to go with my walking (Flex). I will also restart synthetine and syntheselen as I love that combo and they will help with my look during this cruise. With everything in the mix even with 250mg test I can do good things and add to my look (and fitness) so by the time I add higher doses my body will be like a machine and everything will be working optimally. I will push doses a bit higher this blast as I have another year before I hit 40 so want to finish things with a bang

My last training day was just over 2 hours and I enjoyed it. I wasn’t rushed so I took my time between some sets but even so I always train fairly quickly. I really pushed the weight in some movements so working sets were less reps. An example the Smith Shoulder Press I got 6 or 7 reps with 3pps and the smith is hard so on a typical smith more like 3.5pps. I also had 5 plates on the chest supported row for 7 reps. On the overhead standing ez bar extensions I had 30kg either side. I am weaker than I was but I know once I pack on some weight that strength will return.

Unilateral Standing Calf Raises… 2 working sets for each side.
Seated Calf Raises… 2 working sets.
Unilateral Lying Leg Curls… 2 working sets for each leg.
Leg Press… 2 working sets (1 loading and 1 drop off).
Cable Rope AB Crunches… 2 working sets.
Rack Pulls… 1 working set.
Chest Supported T-Bar Row… 1 working set.
Machine Chest Press… 1 working set.
Smith Shoulder Press… 1 working set.
DB Shrugs… 1 working set.
Overhead Standing EZ Bar Tri-cep Extensions… 1 working set.
DB Curls… 1 working drop set.
Stretches.

I rested today but will hit it hard again tomorrow. Today I have ate…

Oats, whey protein (sticky toffee pudding flavour), banana and almond milk.
Chicken breast, basmati rice, houmous and sweet chilli sauce.
Rump steak, long grain rice and pineapple.
Chicken breast, basmati rice, houmous and sweet chilli sauce.
Rump steak, wholegrain rice and pineapple.
Cottage Cheese and raspberries.

I have also snacked on black grapes and blueberries after some meals.

 

[Elvia1023]

Things are going really good. I am still doing full body training EOD but I have mixed it up a little. One day I felt like doing mainly back work and thickness movements so that’s what I done. Lateral raises, rear delt raises, upper back row, loads of stiff leg deadlifts and ham curls. I trained the next day so I had to go with more of a push style workout and included some calves. Then it was back to full body and it’s going great. This is just a temporary split and I am enjoying it. Although most of my sessions are easily 2 hours because I warm up every movement properly to avoid any injuries (always have done). I see guys going in the gym and starting on their working set for bench and cringe. I always move up slowly especially for higher risk movements.

Today I trained…

DB Shrugs… 1 working set.
Standing DB Lateral Raises… 1 working set.
Incline Bench Y Raise… 1 working set.
DB Chest Flyes… 1 working set.
Decline Barbell Chest Press… 1 working set.
Unilateral Cable Pullover… 2 working sets (1 loading and 1 drop off) for each side.
Hex Bar Deadlift… 2 working sets (9 and 5 reps).
Unilateral Machine Tri-cep Extension… 1 working set.
Machine Bi-cep Curl… 1 working set.
Seated Unilateral Leg Curl… 1 working set for each side (6 controlled reps with the full weight with 1 leg).
Unilateral Leg Extensions… 2 working sets with each leg.
Stand Calf Raises… 2 working sets.
Seated Calf Raises… 1 working set.
Decline Bench Reverse Crunches… 1 working set.
Stretches.

I have added a little mast to my cruise simply because I met a girl and I wanted a boost because my sex drive hasn’t been that high which is strange for me. So I dose 125mg test e and 60mg mast e every 3 days now. I will carry this on until the new year. I also need to get blood work done soon as I am curious where I stand especially with my estrogen and prolactin. I am still dosing half a vial of HGH EOD as well. Other than that nothing major to report. Gonna just carry on training hard and eating well. I have been eating my standard 5 meals daily but recently I have had a few treats. It’s usually just some chocolate or crisps but nothing overly bad (calorie wise). I burn it all off anyway because I have been quite active and my training is pretty full on at the moment. I said I wouldn’t grow after 40 so I have another year so that’s exactly what I am going to do because I have missed being big

 

[Elvia1023]

Lot’s to update. I have joined a new gym and it’s amazing and so much better than my old gyms. It full of brand new Nautilus Impact equipment and most of it feels amazing. They have the whole range plus loads of plate loaded machines so my training is going to be next level now. I have still been training full body EOD but sometimes I change it up to front and back days. I love training like this but it is a lot of volume (they way I do it) and why I started doing EOD. This sort of training split if you are taking all movements to failure is very taxing on the CNS.

If someone wants to train full body and frequently (not EOD) they would need to adjust intensity for certain movements each day and keep a close eye on overall volume and also be careful with exercise selection as well as rotating rep ranges. If you know your body and understand all aspects of training that shouldn’t be a problem. If you are doing what I am doing and basically taking every working set to failure and hitting big movements daily it’s going to dig a pretty big hole to get out of. I am just cruising now but I have increased calories but still this is a lot even for me (I love high volume and pushing myself) so I will go back to my usual routine soon. I can’t be going to the gym and adjusting intensity and stopping early on working sets… that bores me. You could create a more sensible full body training split always sticking to 1 movement per bodypart and doing what I stated above and selecting certain movements and making sure heavy loading stuff is separated from one another (squats and stiff leg deadlifts are on different days for example).

This is just me having fun and not following any “rules”. Take today for example I done a massive workout including rear delt flyes, reverse pec deck, lateral raises, y raises, incline chest press, db pullovers, decline presses, back rows, tri-cep extensions, preacher curls and I was thinking fuck I am destroyed and I still had to do essentially a full leg workout [image] I kept that shorter but with big movements such heavy stiff leg deadlifts, hack squats and standing calf raises. I decided to leave out adductor work or leg extensions. Most days I just do 1 movement per bodypart but other times I include a 2nd or even more. Regardless what I do I am training at least 2 hours most days.

Moving forward I will go back to my PULL, PUSH, LEGS routine which I have been doing for approx 2 years. This was just something for me to mix in for a short time to change things up.

My diet has been relaxed and what that means is I am eating what I usually eat but I have added some treats. No real thought just eating what I want. An example post workout today I had chicken and rice which I always have but then I had a packet of crisps, 3 biscuits, 1 chocolate bar and a few pieces of melon. I will stop eating like this from next week and will go back to clean food only and my 5 meals per day. When I add drugs back in I will start to increase calories. I left my last one in Switzerland and haven’t had a blender for 2 years but I am going to buy one and start having smoothies again. It makes growing so much easier for me. I haven’t had protein shakes for ages but I will start adding some back in because it’s what I prefer to do when trying to take in high calories. At my highest my diet will likely consist of 5 big meals and 2 shakes made up of fruit, oats, greens and whey protein.

The 120mg mast weekly has definitely made a difference both mentally and physically to my 250mg test cruise. I will start adding things back in at the start of next year but not going to lie I am tempted to just do it now but I will wait to see what my blood work shows first and go from there.

 

[Dirtnasty]

Some people are
Great at doing same workout for eternity I like to change mine up. Sometimes too much. Hard to track progress on lifts when you constantly change them

 

[Poppy]

This was just something for me to mix in for a short time to change things up

That makes perfect sense to me. I do the same every so often.

Imo…mixing it up is good mentally and physically.

 

[Poppy]

I will add this about doing the same workout for long periods of time.

In the 80’s (lateish) I read articles in powerlifting USA mag about this dude named Louie Simmons and his westside conjugate program. I literally did his program to the T for over a year…maybe two….it was the game changer for me. It got real boring BUT my strength gains were astronomical.

I even ordered one of the inzer first generation bench shirts and squat suits…hahaha

 

[Elvia1023]

I am moving along nicely and everything is pretty much the same. Although I randomly added 20mg dbol preworkout for a few days and even that dose has suppressed my appetite noticeably. I am supposed to be cruising so I shouldn’t be adding things in but I felt like it I haven’t weighed myself but I feel like I have put on quite a few pounds in the last few days. I will drop it now and carry on my usual cruise. Again my appetite is way down so it’s not even good for me either because I usually enjoy my 5 meals and snacks and today I could have happily ate twice but I have forced my meals which I don’t want to be doing. I also restarted HGH and I have used 5IU Genotrope the last 2 days. The sleep I get from it is amazing and I will add in a sleep stack soon to improve that even more.

Many might know I have a really bad lower back and have done for years but I have really improved it over the last year. I haven’t been injured and I am pushing all the movements I couldn’t do at all last year. As long as I crack my back daily and do my stretches it seems to really be helping. I have also worked on increasing the strength and flexibility of all surrounding muscles. Although I did stiff leg deadlift 4pps last week and it definitely didn’t feel right after that so I will be careful moving forward. The other day I done very heavy hip thrusts and I was ok. Today I done some stiff leg deadlifts with 3pps and conventional with 4pps (just 1 set of each) and I feel fine. I am still doing full body and today that looked like…

Seated Calf Raises… 1 working drop set with 2 drops in weight.
Hip Abductors… 1 working set.
Hip Adductors… 1 working set.
Barbell Stiff Leg Deadlift… 1 working set.
Barbell Deadlift… 1 working set.
Leg Press… 1 working set.
Cable Rope AB Crunches… 2 working sets.
Chest Supported Machine Row… 1 working set.
Low Incline DB Chest Press… 1 working set.
DB Lateral Raises… 1 working drop set with 3 drops in weight.
Overhead Standing EZ Bar Tri-cep Extensions supersetted EZ Bar Curls… 1 working set.
Barbell Upright Rows… 1 working set.
Stretches.

My diet today has been…

Oats, whey protein (chocolate peanut butter flavour), peanut butter powder, banana and oat milk.
Rump steak, long grain rice and pineapple.
20mg dbol (with 3g fish/flaxseed oil and 1 cap krill oil).
INTRA (2 scoops of EAA’s, 30g honey, 10g glutamine and 5g taurine).
Chicken breast, sticky rice and sweet chilli sauce.
Chicken breast, wholegrain rice, houmous and sweet chilli sauce.
Cottage cheese, raspberries and walnuts.
5iu Genotrope.

I train PPL normally but I have decided I am going to change over to a FRONT/BACK routine because I want to increase my overall frequency especially for my legs. I will do 2 movements for each body part (2-3 for quads) and keep it to 1-2 pressing movements with a lateral raise variation and a fly variation. For BACK day I will rotate stiff leg deadlifts with hip thrusts in addition to a curl variation. The reason I don’t write it as push and pull is hip thrusts and calves will be done on back day. All straight forward and it will suit me well.

My next blast will consist of test e, deca (or npp) and eq with hgh and humalog.

 

[Elvia1023]

I started my new training split today and had an amazing training session. I had planned to train but because I was running late I was going to wait until tomorrow but I was so amped up to train I decided to go last minute. I didn’t have that long to train so I decided to start the new split but I also missed out abs and kept quads to 1 movement only. On a regular front day I will include abs and 2-3 quad movements. I added in a crazy leg extension mega set to get in many effective reps in a short time frame.

Warm Up with an empty barbell (front/back shoulder presses, upright rows and front raises).
Standing Barbell Shoulder Press… 1 working set.
DB Lateral Raises… 1 working set.
Low Incline DB Chest Flyes… 1 working set.
Decline Barbell Press… 1 working set.
Cross Body Cable Tri-cep Extensions… 2 working sets.
Leg Extensions… 15 sets of 7 reps.
Stretches.

For the leg extensions I didn’t know I had done 15 sets. I merely started very light and I done 15 sets of 7 reps moving up in weight every set. All reps were slow and controlled with a squeeze at the top. I would do 7 reps and have no rest and move up 1 plate (pin stack) and do another 7 reps and repeated that until I got to the full weight rack. By the middle I was failing near the 6-7th rep on every set. By 3/4 in I started resting no more than 10 secs between sets just give it a small amount of time because I would have failed early.

The amount of effective reps I accumulated doing the sets like this was huge and in a very short time period. As I was not resting my knees were very warm moving up in weight so no issues with that either. Just a fun and challenging system and I recommend you try it if you want to push yourself at the end. I made this up on the spot so it wasn’t planed and mainly because I didn’t have much time. Although I would still do something like this from time to time even if I had completed a few quad movements but it was ideal to warm up fast and push myself in a short time period. I high rep and rest pause leg extensions all the time but prefer doing them like this because 7 reps is an easy target so during those heavier sets that short 5-10 sec rest in between can be enough to enable you to get a few but then the grind begins and it repeats set after set. Obviously next front day I will do some heavy hack squats and maybe a leg press variation but I enjoyed today.

Oats, whey protein (sticky toffee pudding flavour), peanut butter powder, banana and oat milk.
Rump steak, long grain rice and pineapple.
125mg test e, 60mg mast e and 10mg cialis.
INTRA (2 scoops of EAA’s, 30g honey, 10g glutamine and 5g taurine).
Chicken breast, sticky rice and sweet chilli sauce.
5 egg omelette with bacon, mushrooms, onion and cherry tomatoes.
Cottage cheese, raspberries and walnuts.
5iu Genotrope.

I have had 4 cups of tea today and 3 digestive biscuits with every cup… proper British snacking

 

[Poppy]

proper British snacking

Hahaha