Current weight 196, bloods confirmed my electrolytes are skewed and my blood iron is down from adding in the ancillaries too early, as a result my physique is soft buy my cardiovascular capacity is through the roof. My vitals are absolutely perfect with resting heart rate in the 70s, morning blood glucose of 76, and BP in the 110s.
Gyms open today so here's what ive finalized for the next mesocycle, which will be four linear peroidization blocks with a conjugate template;
Routine
M (Strength, High Pro)
Glute Ham, Reverse Hyper, Belt Squat 5x10
Back Squat 0x3,3x3-5
Hack Squat 1x10;1x10
Good Morning 1x10
T (Speed, High Fat)
Swing, Rope, Sled 10:00
Cardio 30:00
W (Strength, High Pro)
High Pull, Pull Over, Pull Down 5x5
Bench Press 0x3,3x3-5
Bent Pull 1x10;1x10
Fly 1x10
Th (Speed, High Fat)
Carry, Hold 10:00
Cardio 30:00
F (Strength, High Pro)
Deficit Pull, Snatch Pull, Bent Pull 5x4
Dead Pull 0x3,3x1-3
Pull Up 1x5;1x5;1x5
Hang Pull 1x10
Sa (Speed, Fasted)
Jump, Sprint 5:00
Sa (Speed-Strength, High Carb)
Overhead Press 3x5
Bench Press 3x8
Arm Extension 1x20+
Arm Flexion
Delt Abduction 1x20+
Su (Speed-Strength, High Carb)
Stiff Pull 3x5
Front Squat 3x8
Knee Flexion 1x20+
Knee Extension 1x20+
Core Adduction 1x20+
Diet
High 350 220 50
Meal 1 50 60 5 French Toast
Meal 2 50 0 0 Shake
Meal 3 50 60 5 Shake
Meal 4 100 60 10 Fish
Meal 5 100 40 30 Free
2730
Mod 50 260 90
Meal 1 0 40 30 Tuna
Meal 2 0 60 30 Steak
Meal 3 25 50 5 Cream of Rice
Meal 4 25 50 5 Cereal
Meal 5 0 60 20 Pork
2050
Low 0 200 110
Meal 1 0 40 30 Eggs
Meal 2 0 60 30 Steak
Meal 3 0 60 30 Pork
Meal 4 0 40 20 Tuna
1790
Notice we're going by net carbs rather than total carbs and we're going with much less calories early on. Each of the four blocks will see an increase in total Kcals.
AAS
450-700 Test Enth/Prop/Base (1ml M/W/F)
200 Mast Enth (.5ml Tu/S)
100 Ment Enth (.5ml Tu/S)
350 Proviron (50mg ED)
180 Raloxifene (60mg M/W/F)
20iu Growth (10iu M-F, 10iu Sa-Su)
60iu Insulin (5iu Pre/25iu Post Sa-Sun)
BP Meds (Daily; Telmi, Lisinopril, Viagra, Cialis) (After insulin load; Dyazide)
Goals
1) Weight doesnt increase past 220, bodyfat never gets above 10%
2) Targets of;
a) Front Squat 550
b) Back Squat 700
c) Sumo Pull 750
d) Bench Press 500
e) Box Jump 50'
f) 100m Dash <11.00
3) HDL never goes under 35, LDL never goes about 110