weds
back
wide grip pull downs 4 set 8-12
deadlifts 4 sets 4-8
barbell row 4 sets 8-12
machine row 7 sets 10 min rest

thrs
quads
squats 3 sets 12
leg press 3 sets 12
leg curl 3 sets 12

bloody got cold seems like getting worse so just did what I could today will do same tomorrow and hope sorted after weekend

will update hear
have been getting gym everyday
but due to night working at moment diet is all over place I think im eating enough as awake more so eating more
down side im not getting enough sleep and this is effecting me quite bad
but hey this is the last night im doing so next week all back to my normall self
as do feel very different

I have to say the little sleep I am getting is smashing and think that's very much due to peptieds
if I knew what work was like I would have left cycle for 2 more weeks but cant tell future

so from Monday will be back to normall giving better account of cycle least all this out way at start

update and daily progress from now

im at 89kg so slowly moving up and this is starting of week 5 so should be really coming on now plan is aim high 100kg lmao but would settle for 95kg

comp want to aim for has classes under 80kg and under 90kg under 100kg and over 100kg so ideal would be to get shredded high 80s but if not get shredded shredded and come in under 80kg

Monday
hams/calf

stiff leg deads 4 sets 8-12
standing leg curl 4 sets 8-12
seated leg curl 7 sets 10 with min rest between

standing calf press 4 sets8-12
seated calf press 4 sets 8-12

meal 1 - 4 Weetabix and protein shake
meal 2 - 4 whole eggs and bowl porridge and pink of milk
after workout shake and banana
meal 3 - sunday roast pork tats and veg
meal 4 - weight gainer shake
meal 5 - chicken and rice and veg all in wraps (barritos) think misses calls them
meal 6 egg bacon sandwich and bowl shreddies
meal 7 tex mex from burger king the ghrp6 gets the hunger going but it was so good
peanut butter and toast also as snack

have few pics on phone took when was ill so post them and try get nice new ones by weekend

I don't think back pics does justice on my width

Sent from my iPhone using Tapatalk

Please tell me this is a joke on your diet? Also your training doesn't have enough volume in it. 8-12 reps ISN'T gonna get you where you want it to be

diet is just honest account of what I eat somedays better than other but after cold just got over happy to be just eating again
always welcome suggestions

and training this is something im trying out and will make my own judgement when finished if thought was good
its based on stretch Fascia training

Bit of advice download myfitness pal and track your macros

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use it lot when cutting only really use now and then for rough guide when bulking
results from Mondays food was
cals 5238
protein 284g
carbs 465g
fats 207g
5000cals clean is current aim but burger took over and not clean
but in general when I say clean food on bulk I really just mean non process food and most things are available to eat

You look to have progressed really well over past few years. In my opinion anyway.

thank you