Bb project log 2025

[Figue]

Hola, después de un tiempo leyendo el foro he decidido compartir mi viaje con vosotros. Solo pido un poco de comprensión ya que el inglés no es mi lengua materna y podría cometer muchos errores. Pero estoy aprendiendo y esa es una razón más para elaborar este apartado.
El objetivo principal es narrar mi pasión y viaje en el culturismo. No aspiro a nada grande, solo a disfrutar y aprender creando el mejor físico al que puedo aspirar.

Contexto actual:
Soy un chico español de 28 años, que ha competido un par de veces antes y ahora estoy a cuatro semanas de mi primer evento para este 2025. (El año pasado competí en la categoría de culturismo de -80 kg, este año estoy compitiendo en la categoría de -90 kg)

Peso actual en ayunas: 90,2kg (Altura 1,69m)
(Tengo un entrenador y por lo tanto muchas secciones no se explicarán en detalle por respeto a su trabajo)

Nutrición:
*Ciclo de carbohidratos 4 vs. 1 (no cuento verduras, aprox. 4 comidas con 150 g; 10 gramos de omega-3 ed)

• bajo: 315p; 195c; 38grasa
• Alto: 292 peniques; 379 quater; 36grasa

Cardio:

• 7x1h en vacío y 30/45min antes de la última comida (depende de si realizo una doble sesión de entrenamiento)
• Educación escalonada de 10k

Adiestramiento:

• rotación de días: un día sesión doble, al día siguiente sesión individual (solo tomo descanso total si mi cuerpo me lo pide)
• la frecuencia por grupo muscular: x2 o x3 (iré publicando las sesiones a lo largo del tiempo)
• Por ejemplo, hoy: (serie efectiva)
  • AM: hombro y tríceps (12 series y 5 series) + pantorrilla (1 serie)
  • PM: cuádruple y aduc (15 juegos y 1 juego)

SAA:

• Prueba
• maste
• temblor
• T4+T3
• Gh
• slin (solo higth days)

eso es todo por ahora y actualizaré regularmente.

 

[Figue]

Hello, after some time reading the forum I have decided to share my journey with you. I only ask for a little understanding as English is not my mother tongue and I might make a lot of mistakes. But I am learning and that is one more reason to elaborate this section. The main objective is to narrate my passion and journey in bodybuilding. I am not aiming for anything big, just to enjoy and learn by creating the best physique I can aspire to.


Current context: I am a 28 year old Spanish guy, who has competed a couple of times before and now I am four weeks away from my first event for this 2025. (Last year I competed in the -80kg bodybuilding category, this year I am competing in the -90kg category).

Current fasting weight: 90.2kg (Height 1.69m)
(I have a trainer and therefore many sections will not be explained in detail out of respect for his work)

Nutrition: *carb cycle 4 vs 1 (I don't count veg, approx 4 meals with 150g; 10g omega-3 ed)

• low: 315p; 195c; 38fat
• High: 292p; 379quater; 36fat

Cardio:

• 7x1h empty and 30/45min before last meal (depends if I do a double training session)
• 10k step education.

Training:

• rotation of days: one day double session, the next day single session (I only take total rest if my body asks me to)
• the frequency per muscle group: x2 or x3 (I will post the sessions over time)
• For example, today: (effective set)
  • AM: shoulder and triceps (12 sets and 5 sets) + calf (1 set)
  • PM: quad and addu (15 sets and 1 set)

SAA:

• Test
• mast
• tremb
• T4+T3
• Gh
• slin (higth days only)

that's all for now and I'll update regularly.

 

[MackCoach]

Look great brother!

Mack

 

[Figue]

Good morning! Yesterday was a very enriching day on many levels, with a stronger motivation than usual. I felt pretty good during the training sessions, although at the end of the day I felt so low that I just wanted to go to bed.

Yesterday's training of quadriceps and adductor: (effective set)

• Quad extensions x5 sets to failure with restpause and drop with slow tut (occlusion)
• Squat hack 4x6 to 8 (odd sets rir 1 slow TUT; even sets rir 1 stop 2s down with tension)
• Squat low 3x target +25rep with 1st set with load for 8 to 10
• Squat with belt = previous exercises
• Adductor 1x 5 min under tension with 20s micro rests aids (occlusion)

Today there is only one session in the afternoon (femoral and gluteus). This morning I worked the abdomen, calf and cardio more extended than usual. I started to study and I went to heaven on the treadmill

Happy and nice day! Let's keep adding up

 

[MackCoach]

That’s a cool tattoo.

 

[Figue]

Good morning! Just a few days away from hitting the stage again. (12d)

EXCITEMENT, DESIRE... phew, I'm lost in a myriad of emotions that ultimately all come together: Happiness for being able to do what I do!

Over the past few weeks, the plan has been executed flawlessly. With more or less setbacks, as always happens in life, but making the most of it. For now, I'm very happy with all the work I've accomplished thanks to the unwavering support of my trainer.

Here's a snapshot of yesterday's Sunday checkup. Objective: to be in top condition, although the goal is for May 25th

 

[Figue]

10 days away...

Start the unloading plan at 87.5g of fasting body weight. The basic nutritional plan is 300mg of protein, 142mg of carbohydrates, and 27g of protein.
Each day it can be adjusted as my trainer decides, the idea is to present a very petric look.

Double training is maintained but with a more linear methodology and reducing the intensity on the nervous system. (Removing various high-intensity series from the game). And cardiovascular exercise is still being maintained for the time being, but the plan is to completely remove it a few days before the show.

And nothing is being touched about the gear, possibly the test will be reduced during the week of the show.

 

[Figue]

Hello everyone, I'm back here.
Before we begin, I'm going to tell you about the past few months, where I had my competitions in May. During May, I had four competitions, all of which I placed in the top five. Although one was more of an exhibition because I was the only bodybuilder who showed up for the championship. The weight I weighed during the competitions ranged from 83 to 84.5 kg, depending on the physique I wanted to present, whether more or less full. I remember my weight class was -90 kg, or medium-sized, depending on the federation.

Something funny was that I always found myself with heavier guys, especially at the PCA, where they grouped all the bodybuilders together, and I was the lightest compared to the rest (they were super heavy or heavy). But I still loved being on stage every time. The frenetic pace from pose to pose, without stopping pushing, is something that made me fall in love with competitive bodybuilding even more.

The bottom line for this season was that I need to balance my upper body with my lower body, and to do that, I need a lot more weight. However, I decided not to go to the second season and instead focus all my energy on the competitions of the second season in 2026. This gives me a good amount of time to add weight to my frame.
And if we talk on a personal level, this made me fall even more in love with competitive bodybuilding.

Let's get back to the present moment. Seven weeks have passed since I finished the last competition. During this time, I've been on cruiserweight for four week and the other four week i reduce to half off. This is now the eighth week, giving way to off-season preparations next week. Everything is in order and scheduled for further progress.

Current: weight 94.5kg (+10,5kg since the last competition)
Diet: 350g protein, 720g carbs (reduced to 500g on rest days), and 40g fat.
Double training session (12/14 sesion weeks) + 1 hour of cardio per day. 10-12,000 steps per day.
AM rotation sessions:
pectoral/shoulder/ arms
PM rotation sessions:
back/ quad + adductor/ hamstring + glute

Ergogenics: Test 150mg/w and Mast 150mg/w, pre- and post-workout insulin + 2 IU GH pre-workout.

The goal is to be released in the 2nd season of 2026 (November)

 

[Figue]

The next phase has begun!
For the next 8 weeks, the goal is to gain as much muscle mass as possible.

After mobility exercises + 1 hour of cardio...

1st session of the day
Incline flyes on a machine
45-degree dumbbell bench press
20-degree dumbbell bench press
Flat flyes on a machine
Single-legged prone front raises

Effective set methodology

1x8 to 10 sets fail
1x8 to 10 sets + 3 rest-pauses or drops (depending on the exercise)

In the afternoon we work on quadriceps and adductors.

On the other hand, the diet, training and cardio exercise remain the same during this first week. Only the equipment is incorporated.
The equipment used is very basic: Test, Masteron, and NPP. The 2-1-1 ratio. GH and insulin remain the same.

I leave some photos of my current state on an empty stomach before cardio

 

[Figue]

First week of the phase Up!

The week started off very well, but as the days went by adversities outside of bodybuilding arose. This meant that rest wasn't optimal, but I still managed to get through everything.
For this coming week, I'm slightly increasing my carbohydrate intake (+95g), adjusting it around my workouts.
My training and cardio remain stable. I'm simply trying to push myself further in each session.

 

[Figue]

Good morning, a quick update after spending three weeks in the up phase.

During these weeks, I only slightly increased my food intake by 10% protein and 20% carbohydrates from the start. Unfortunately, last week I had to temporarily adjust the exercises that produce pronounced hip flexion. In this case, the deadlift, hip raise, and hack squat. All due to a bad move at work that left me with pain where my gluteal muscle inserts relative to the hamstring for part of last week.

This week I'm being cautious in order to recover 100%.

My weight has climbed to 97 kg during these weeks, a gain of 2.5 kg since I started. I'm still counting this week, with 5 more to go.

As a final note, this past weekend I attended a PCA championship (featuring an athlete in the bikini category), which gave me even more motivation and a love for competition.

However, I have to keep working to deserve to get back on stage.

 

[Figue]

Beginning the 6th week of the UP phase

During these past few weeks, I've been adjusting my training plan so I can start a new split this time.
I've reduced my training volume to a certain extent and added more intensity to my training, especially for my core. For example, I've greatly reduced my hamstring workouts since their development is excessive compared to the rest of my groups.

My diet and therapy have remained unchanged. I was surprised to find that these training adjustments, along with optimizing my sleep and rest quality, resulted in significant gains that even surprised me.

Right now, I'm at 99.8 kg (), just 1.6 kg away from my peak volume from last year. The condition is so good I can't even believe it

 

[Spiro]

Still on 2iu of GH or did you increase it? Do you see a diffrence in that of a low dose?

 

[Figue]

Still on 2iu of GH or did you increase it? Do you see a diffrence in that of a low dose?

Hi Spiro, yes, I'll continue with 2 IU pre-workout. But remember, I do double training sessions almost daily, so that's 4 IU total per day.

For now, I'm not going any further because I think I still have a long way to go before I need higher doses. I apply this to everything. In short, I maximize everything and focus on the most common aspects that are often overlooked regarding diet, training, or rest

 

[Spiro]

Hi Spiro, yes, I'll continue with 2 IU pre-workout. But remember, I do double training sessions almost daily, so that's 4 IU total per day.

For now, I'm not going any further because I think I still have a long way to go before I need higher doses. I apply this to everything. In short, I maximize everything and focus on the most common aspects that are often overlooked regarding diet, training, or rest

Oh yea 4iu is a solid dose for all the benefits without side effects

 

[Figue]

Today's workouts Tuesday

1st session: Shoulder + Chest + Calf
Standing calf raises x1
Low pulley lateral raises x2
Dumbbell lateral raises x2
Machine lateral raises x2
Middle pulley lateral raises x2
Machine flyes x2

2nd session: Back + posterior shoulder + hamstring
Single-legged high pulley row x1
Neutral high pulley x2
Supine bent-over row x2
Single-legged neutral row x1
Seated dual-handle neutral row x2
Machine posterior raise x1
Seated hamstring curl x1

Right now, the methodologies I use are:

1x8 to 10 rir 0
1x10 to 12 rir 0 + 2 drops or 3 rest-pauses (depending on the exercise)

If it's just one set, it's usually a cluster or lift.

 

[Figue]

Here I am in the middle of the 7th week of the up phase, with my body weight surpassed by three figures and approaching my peak from my previous bulking phase. But my condition is unbeatable if I do a split.

I only have one more week of push left, and then 3-4 weeks of maintenance, before going for another push.

Another detail was the addition of the DSIP peptide mid-week 6. Why? One of the areas I've been lacking the most is nighttime sleep, and since I started treating it last year, my progress has multiplied. It's logical, because now I wanted to test how DSIP works based on everything I've learned and have from references.

And honestly, it's been a turning point. I still sleep the same amount of time, but the depth and quality of my sleep have tripled. Therefore, during the day, I'm at a faster pace in everything.

Super happy and eager to go further, looking forward to smelling the dye again

 

[Spiro]

Curios why only 8 weeks of push up phase, then maintance 4 weeks? Wouldnt be better if you push slowly for 16-20 weeks straight?

 

[Figue]

Curios why only 8 weeks of push up phase, then maintance 4 weeks? Wouldnt be better if you push slowly for 16-20 weeks straight?

Yes, of course. I tried to carry out the last few push-up phases I did from 12 to 18 weeks. It always happened that around 9-11 weeks, my body would always start to overexert itself. Therefore, this time I prefer 8 up 4 manteins weeks, and then another 8 weeks up

Another extra I consider quite important is acclimatizing to when I exceed my previous limit by approximately +2 kg of body weight. With these 8 weeks, I always surpass it with ease.

 

[Figue]

Good morning, guys.

The up phase is over. I'm now moving into the transition phase for approximately 3 to 4 weeks. Depending on my tests and feelings, this is how the next phase will be, which I'll keep you posted on.

Despite this, the pace and desire to improve haven't slowed down. The aids are only being adjusted, with the test remaining at a weekly dose of 150mg, with GH and Slim at the same dosage.

Here's my brief progress in this first phase of muscle growth.