+ 6 Euro-Pharmaceuticals (PSL) Log Healing AAS / Peptides
Hello family ❤️
I have the results of my bloodwork send at 30.03.2023 6:40 AM
228,87 ng/dL TEST (Total)
273 ng/mL Somatomedin-C
1,708 µUI/ml TSH
0,20 ng/mL PSA
0,42 g/L Apolipoprotein A1
0,82 g/L Triglycerides
1,88 g/L Cholesterol total
0,20 g/L HDL Cholesterol
1,52 g/L LDL
ASAT (Transaminases TGO) 51 U/L (<34) 38
ALAT (Transaminases TGP) 70 U/L
Hematocrit 55%
Results from blood work sending 17.04
Oestradiol 101,1 pg/mL (<39,8)
Prolactine 7,9 µg/L (2,1−17,7)
(Chimiluminescence) 168,1 µUI/mL (44,7−376,6)
Sex Hormone Binding Globulin (SHBG) (Chimiluminescence) 7,0 nmol/L (17,1−77,6)
I plan for this cycle :
- 100mg Nandrolone Decanoate
- 50mg Nandrolone Phenylpropionate
- 250mg Sustanon
- Masterolone 25mg (if i need i up to 50mg)
- 0.5mg Arimidex (i try to cute with the tool)
- 50 McG IGF-1 LR3
I use Sustanon as "TRT" .
Nandrolone Decanoate for tendons / joints.
Nandrolone Phenylpropionate as boost.
Anastrozole for helping the estradiol.
IGF-1 LR3 as boost.
Masterolone for side effect & well-being.
About diet / training :
I think working like this (but i wait the confirmation)
Day 1 Shoulders/ Biceps
Day 2 Cardio box training
Day 3 Back
Day 4 Legs
Day 5 Pecs / Triceps
I try to incluted cardio before starting for D1 3 4 and 5 with 20 mins bike and when i have the possibility running outside, but actually it's bike.
About diet :
Morning 5-6AM 50-80g oats + 40g whey (or 4 white eggs) + 3g fish oil + 1 banana & 2 kiwi (if i need 200mg magnesium) 30g oleaginous
Morning 10AM 40g whey + 1 banana (for glucide + potassium)
Midday 01PM 200g white turkey + 100g rice + mix of legums around 400g (green beans broccoli zucchini yellow pepper and cherry tomatoes) olive oil 10-20g
Afternoon 4PM 60g syrup glucose + 14g BCAA's (7g leucine, isoleucine 3.5g, valine 3.5g) + 5g CreaPure+ 10g electrolyte+ 800ml water + 40ml lemone juice
Evening 7PM : Fish 100g ( mackerel or sardinia or cod) + mix of legums + olive oil.
Evening 10-11PM Milk protein (80% casein 20% whey) 50g + milk 1/2 600ml + 1 egg yolk organic rich Omega + 30mg Zinc + 200mg magnesium.
More info about supplement used :
- Milk Thistle 80% silymarin 20% silybin 300mg 3x / day.
- N-Acetyl-Cystein 750mg twice day.
- Fish oil 1g have 400mg EPA 300mg DHA EPAX with low Totox level.
- Milk protein (casein & whey) and Whey are made from milk, no additive, no flavor etc ...
- Vitamines D3 300 ui's/ drop , i use 10 drops daily in egg yolk or olive oil.
- BCAA'S from corn fermentation (and no hair, nails, goose feathers or pig hair).
- Zinc bisglycinate.
- Magnesium citrate or bisglycinate.
Have a blessed evening,
Sincerely.
Lundgren -
| Week/Product | Sustanon | ND | NPP | Proviron | Arimidex | IGF-1 LR3 |
|---|---|---|---|---|---|---|
| 24/04/2023 | 250mg/W | 100mg/W | 50mg/W | 25mg/ED | 0.25mg/ED | Coming soon |
| 01/05/2023 | 250mg/W | 100mg/W | 50mg/W | 25mg/ED | 0.25mg/ED | 50mcg/ED |
| 08/05/2023 | 250mg/W | 100mg/W | 50mg/W | 25mg/ED | 0.25mg/EOD | 50mcg/ED |
| 18/05/2023 | 250mg/W | 100mg/W | 50mg/W | 2x25mg/ED | 0.25mg/2xW | 75mcg/ED |
| 22/05/2023 | 250mg/W | 125mg/W | 50mg/W | 2x25mg/ED | 0.25mg/2x/W | 75mcg/ED |
| 29/05/2023 | 250mg/W | 125mg/W | 50mg/W | 2x25mg/ED | 0.25mg/1xW | 100mcg/ED |
| 05/06/2023 | 250mg/W | 125mg/W | 50mg/W | 2x25mg/ED | 0.25mg/1xW | 100mcg/ED |
| 12/06/2023 | 250mg/W | 125mg/W | 50mg/W | 2x25mg/ED | 0.25mg/1xW | 100mcg/ED |
| 19/06/2023 | 250mg/W | 125mg/W | 50mg/W | |||
| 26/06/2023 | 250mg/W | 125mg/W | 50mg/W | 0.25mg/1xW | ||
| 03/07/2023 | 250mg/W | 125mg/W | 50mg/W | 0.25mg/1xW | ||
| 12 |
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Well, this is the end of the 11 week I stop here (^_^)
Generally i'm very satisfaid of the cycle just a little problem of transaminases i work again on it, ifeel better i plan a blood work in around 3/4 weeks.
Sustanon / NPP worked during the first week (love short ester) and i started the cycle with low test total level.
Better vascularity, i see a lot difference on the famous "baby fat" it's not easy to make it completely disappear but i have a lot difference.
Activity cognitive / memory are A LOT BETTER, about the mind i'm more positive and I see life differently, libido are better during the Proviron cycle but when i stopped, the libido shut down like hell (surely from DECA).
The pain on bones / muscles are very low actually so i think i'm on the good way, sometime i have a pain (i think it's muscle inflammation) so in my next blood work i plant the protein-c reactive.
I sweat a lot, i think i need 4 weeks to push totaly the DECA from my body, so i see soon if i see a difference.
I would have liked to continue with EP but I could not send in time (it takes about 4 weeks to receive the package)
I thank EP very much for the high quality products, for their attention and kindness.
If all is well for next winter i restart a new log with EP Sustanon / Deca / NPP and maybe Proviron + Anadrol (depend how my liver results are before starting the cycle) or Sustanon / Nandro / Primo from EP, i try to send my order around 1 month before.
For this summer i drop a lot the Bayer Test 125mg / week and i add primo (home made) 100 to 200mg / week and i try to continue the recovery all summer with good diet.
I realized i'm move maybe to other country ... so the log depend if i'm always at home or not ;-)
I wish a good summer for everyone, be safe and take care (^_^)
Thanks to all the support from the member present on the forum <3
And AGAIN THANKS A LOT PSL <3
08 & 09 /07 (WEEKEND)
Again no train for the moment during weekend for the recovery planned by physiotherapist.
07:45 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water.
08:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.
08:45 AM : 50G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.
11:30 AM : Meat Rabbit 120G + 80G Rice Basmati + Mustard + 80G mix Legums + 200G Fresh Yogurt + 50G Mix Red Fruits.
01:00 PM : 3 Slices Of Watermelon
03:10 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Strawberry.
06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:00 PM : 180G White Turkey + 50G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 30G.
10:00 PM : 400G Cottage Cheese + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.
Good Morning <3
07/07
Again a very hot night, not easy to sleep well i sweat like pig (^_^) maybe the effect of the DECA? ;-D
05:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water.
05:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.
06:00 AM : : 70G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.
08:45 AM : BACK DAY (Again same weight planned by physiotherapist)
30 min bike (add 10 mins)
Rowing dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 10 reps
Deadstop dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 10 kgs 10 reps
- 15 kgs 12 reps
Batwing row :
- 5 kgs 10 reps
- 10 kgs 8 reps
- 15 kgs 10 reps
- 10 kgs 12 reps
Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20
Hip Bridge
- 1x10 scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
12:00 PM : 620G Salad ( tuna, egg, green salad, heart of lettuce, tomato, endive, cucumber ) + 10G Olive Oil + 4 slices of cereal brea + 300G Fresh Yogurt + 50G Red Fruits Mix + 1 Kiwi + 1 Banana.
03:10 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) +
8G Citruline base + 2 Banana + 30ml Lemone Juice + 25G Honey + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:00 PM : 100G Tuna Albacore + 100G Whole Pasta + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.
10:10 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.
Hello Family <3 ❤️
06/07
Very hot night ..... i sweat a lot lol .... not a pleasure ^^
06:45 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water
07:10 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.
07:30 AM : : 70G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 60G Strawberry.
08:48 AM : Pecs / Triceps
30 mins bike (i have a better heartbeat / pulsation during the cardio)
I rest on the same weight for each exercice planned by physio.
Barbel Bench Press
- 40 kgs 12 reps
- 55 kgs 10 reps
- 55 kgs 10 reps
- 40 kgs 12 reps
Dumbbell Fly (UP FROM 15 TO 20 and 20 TO 25)
- 20kgs 12 reps
- 25 kgs 10 reps
- 25 kgs 10 reps
- 20 kgs 12 reps
Pecdeck Fly (FROM 20 TO 25 AND 25 TO 30)
- 25 kg 10 reps
- 30 kg 10 reps
- 30 kg 10 reps
- 25 kg 12 reps
Rope Pushdowns ( I rest at the same weight always movement controlled)
- 20 kg 12 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 20 kg 12 reps
Overhead Dumbbell Extention (Same weight)
- 10kgs 12 reps
- 15kgs 10 reps
- 15kgs 10 reps
- 10kgs 12 reps
Straight Bar Pushdowns ( Same Weight)
- 15kgs 12 reps
- 20kgs 10 reps
- 20kgs 10 reps
- 15kgs 12 reps
Superman / lower back
- 1x 10cd (and 10scd pause)
- 1x 10
- 1x 10
- 1x 10
- 1x 10
Hip Bridge
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
12:00 PM : 450G Salad ( tuna, egg, green salad, heart of lettuce, tomato, endive, cucumber ) + 10G Olive Oil + 4 slices of cereal brea + 300G Fresh Yogurt + 50G Red Fruits Mix + 1 Kiwi.
03:10 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.
06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
06:30 PM : 100G White Cod + 80G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.
09:00 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.
Good Morning <3
05/07
06:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water
06:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.
06:50 AM : : 70G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.
08:48 AM : Biceps / Shoulders (i rest with this weight planned by physio)
30 mins bike
Dumbbel Biceps Preacher Curl
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10kgs 12 reps
Biceps Curl
- 15kgs 12 reps
- 20 kgs 10 reps
- 20 kgs 10 reps
- 15 kgs 12 reps
Shoulders Press
- 15 kg 10 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 15 kg 12 reps
Machine Press Shoulders
- 15 kg 12 reps
- 20kg 10 reps
- 25 kg 10 reps
- 15 kg 12 reps
Superman (lower back)
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20
Hip Bridge (lower back)
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
11:00 AM : 480G Mix Salad (green salad / heart of lettuce / herring / tomato / egg / tuna) + 4 slices of cereal bread + 10G Olive Oil + 200G Fresh Yogurt + 60G Mix Red Fruits + 2G Fish Oil (800MG EPA + 600MG DHA).
03:30 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.
05:15 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
06:30 PM : 100G Tuna Albacore + 80G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.
09:45 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + Passiflore.
Good Morning <3 Today it's the penultimate session of this type of training :'(
04/07
04:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola) + 400ML Water
04:30 AM : 125ML Coffee Arabica + 30ML Milk 1/2 cream.
05:30 AM :50G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi.
10:45 AM : 500G Green Salad ( frisette, goat cheese, walnut kernels, balsamic vinegar, tomato)+ 15G Olive Oil + 300G Fresh Yogurt + 60G Stranwberry + 2 Kiwi + 1 Banana
02:30 : Cardio Boxe Training (penultimate session) the same training like around 2 weeks for working coordination, agility, stamina and cognitive activity.
Cycle 1
5 right elbow followed by 5 left.
Chased (from the front) + side kick.
Pao knee.
Cycle 2
Right + left adductor knee.
Left right + Right right + left hook.
Left Right + Right Right + Left Hook + Right Hook + Left Uppercut + Right Uppercut.
Cycle 3
Powerful forward direct followed by fast forward direct.
Quick jab + Power jab + Right side kick.
Powerful jab + Quick jab + Left side kick.
Cycle 4
Sequence of left + right side kick + chased (front) until exhaustion.
Total : 1h30 of Training (it's why i dont train actually on Monday i'm always on recovery and overtraining are not really awesome)
04:30 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 60G Strawberry.
06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:15 PM : 100G Tuna Albacore + 80G Rice Basmati + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.
10:10 PM : Protein Milk 50G (Casein 80% Whey 20%) + 1 Egg Yolk + 3000 Ui's Vitamine D + 50mcg Vitamine K + 5G Fish Oil (2000MG EPA, 1600MG DHA) + 1,9mg x 2 Melatonine + PAssiflore.
03/07 : Day Off for 04/07 Full Body (made by physio)
06:15 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
06:55 AM : 150ML Coffee Arabica + 20ML Milk 1/2 cream.
08:30 AM : 50G Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 40G Nuts.
12:10 PM : 500G Green Salad ( crisp lettuce, frisette, herring, cherry tomato, onions, tuna)+ 10G Olive Oil + 200G Fresh Yogurt + 1 Kiwi + 1 Banana.
03:15 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Nuts
06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:15 PM : White Hike 100G + Blond Lentills 100G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.
10:20 PM : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.
Hello <3
03/07 This is the 11nt and last week
I.M Gluteus Maximum Right :
EP Nandrolone Phenylpropionate 0.5ml / week
EP Anastrozole 0.25mg 1x / week
Good Morning ❤️
01/07 + 02/07 WEEKEND
07:00 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
07:50 AM : 150ML Coffee Arabica + 20ML Milk 1/2 cream + 250MCG Huperzine-A.
08:30 AM : 50G Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 40G Nuts.
12:10 PM : 400G Mix legums (carrots - zucchini - red and green peppers - chickpeas - turnips - celery) + 40G tomato concentrate + 10G rapeseed oil + 200G White Chicken + 200G Fresh Yogurt + 2 Kiwi.
03:22 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 30G Honey + 1 Kiwi + 30G Nuts
06:40 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:30 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.
10:PM : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.
I realized i bought a chocolate cake since May, always on the fridge I think it should no longer be consumable :(
Empty fruits, legums ... I need to going in the market .... I'm not really motivated to go there, but I have no choice lol.
I hope a wonderful weekend for everyone <3
30/09 :
04:30 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
04:55 AM : 150ML Coffee Arabica (not easy without sugar) + 20ML Milk 1/2 cream + 250MCG Huperzine-A.
05:45 AM : 80 Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 2 Kiwi + 50G Nuts.
08:30 AM : Legs Day (With Physiotherapist same method than the last session again)
Bike :
- 30 mins
Squat with TRX (once crouched, I block for 4 scds for every rep)
- 12 reps
- 10 reps
- 10 reps
- 12 reps
Leg press (i block for 4scds for every reps, i tried to add from 40 to 50 and from 50 to 60)
- 50kgs 12 reps
- 60kgs 10 reps
- 60kgs 10 reps
- 50kgs 12 reps
Legs extension :
- 50kgs 12 reps
- 60kgs 10 reps
- 60kgs 10 reps
- 50 kgs 12 reps
Superman / lower back
- 1x 25 scd (and 10scd pause)
- 1x 25
- 1x 25
- 1x 25
- 1x 25
Hip Bridge
- 1x15 scd and 10 scd pause
- 1x15 scd
- 1x15 scd
- 1x15 scd
- 1x15 scd
10:00 AM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) +
8G Citruline base + 2 Banana + 30ml Lemone Juice + 25G Honey + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
12:15 PM : 80G White Rice + 80G x 2 Mackerel + 70G Mix Green / Red Legums + 8G Olive Oil + 200G Fresh Yogurt + 2 Kiwi.
04:00 PM : 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 1 Kiwi + 50G Nuts.
06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:00 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 200G Fresh Yogurt + Mix Red Fruits 50G.
10:PM : 400G Cottage Cheese + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + Magnesium Element 400MG + 30G Nuts.
29/09
Day off (rquest by physio)
05:30 : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
06:00 AM : 120ML Coffee Arabica (not easy without sugar) + 250MCG Huperzine-A.
06:30 AM : 80 Oats + 500ML Milk 1/2 cream + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana + 5G Fish Oil (2000MG EPA, 1500MG DHA) + 2 Kiwi + 50G Nuts.
12:30 PM : 500G Fresh (cherry tomato, crisp lettuce, frisette, cucumber, herring, egg, tuna) + 1G Fish Oil + Himalayan pink salt + 10G Olive oil + 300G Fresh Yogurt + 50G Mix Red Fruits (blueberry, blackcurrant, blackberry, raspberry)
06:00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
06:45 PM : White Hike 100G + Green Lentills 80G + 10G Olive Oil + Himalayan pink salt + 400G Cottage Cheese + Mix Red Fruits 50G + 1 Egg Yolk + 3000 UI's Vitamine D + Zinc Element 50MG + MAgnesium Element 400MG.
Good Evening <3 ❤️
28/07 I gained 3° today around 31° around 88F normally next week i have the possibility to restart the running outdoor at 2x/W and if all is well up to 3/W etc ... in the past i going outdoor 6 days / W . My level of cardio are not the same but i'm on the good way, the heartbeat are more stable during a cardio exercice, i need just more time .... ;-D
I stoped the sugar, not easy because i love a fresh coffee with some brown sugar, maybe i check with some fruits to made a juice / smoothie with some orange / Kiwi / watermelon / red fruit.
Generally i feel great, sometime the mental are not really positive, i try to work on this, physical too, some day i have lot energy and sometime not, i think it's in the head but not sure ...
Liver feel a lot better, i think it's the Proviron when i up to 50mg daily, the pain coming with the lose appetit, so it's good things, i feel the difference on my skin too (when transaminases up i have little acnee the skin don't look like heathly) but Milk thistle and NAC helping a lot i'm sure .... i continue for around 3-4 weeks and i give a new blood work to check the liver and other values.
06:00 AM : 250MCG Huperzine-A + 400ML water
06:15 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
06: 50 : 80G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi + 40G Nuts.
08:30 AM : BACK DAY (the same weight / training like as the last)
30 min bike (add 10 mins)
Rowing dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 10 reps
Deadstop dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 10 kgs 10 reps
- 15 kgs 12 reps
Batwing row :
- 5 kgs 10 reps
- 10 kgs 8 reps
- 15 kgs 10 reps
- 10 kgs 12 reps
Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20
Hip Bridge
- 1x10 scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
The session of cardio boxe very intensive killed me lol, today it's not easy to push some weight today but i finish the training (^_^)
12:20 PM : 100G Tuna + 130G White Rice + 15G Olive Oil + 80G mix legums + 300G Fresh Yogurt + 30G mix red fruits + 30G nuts + 1 NexGenPro.
15:45 PM :14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine)
3G Creatine Monohydrate (CreaPure) +
8G Citruline base +
1 Banana
25G Honey
Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg)
3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06;00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
07:00 PM : 100G White Hike + 10G Olive Oil + 60G Whole PAsta + 80G mix legums + 120G Fresh Yogurt.
10:00 PM : 400G Salad fruits ( strawberry + kiwi + banana) + 500G Cottage Cheese + 6G Fish oil + 1,9MG x 2 Melatonin + 500MG Milk Thistle + 25MG Zinc element + 200MG Magnesium element.
Good Morning <3 ❤️
27/06 The weather are very hot .... i think i need to change my diet with more fruits and made fresh meal.
I received my results about the plasma level of iron with 80MG daily.
Results : Ferritine: 81ng/mL and the minimal and maximal are (22-322) so i don't have a high level but it's not very low, i think add 40MG so 120MG daily and i try to take this on empty stomach surely at the start of the day.
04:15 AM : 250MCG Huperzine-A + 400ML water
04:40 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
05:10 AM :75G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.
01:30PM : Cardio boxe training
Cycle 1 :
Cycle 2 :
Cycle 3 :
04:30 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine)
3G Creatine Monohydrate (CreaPure) +
8G Citruline base +
2 Banana
30ml Lemone Juice
25G Honey
Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg)
3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06:30 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.
08:00 PM : 100G Tuna Albacor + 15G Olive Oil + 110G Whole PAsta + 80G mix legums + 200G Fresh Yogurt.
10:00 PM : Salad fruits ( strawberry + kiwi + banana) 250G + 500G Cottage Cheese + 6G Fish oil + 1,9MG x 2 Melatonin + 500MG Milk Thistle + 25MG Zinc element + 200MG Magnesium element.
Have a blessing day and hydrate well yourself <3 ❤️
Good Morning Family <3 ❤️
26/06 10st Weeks of the cycle !
Body weight 94,6 kg and i check my physiotherapist to know if i have the possibility to add more cardio in the tranning (running, bike ...) i have maybe the opportunity to going in the swimming pool and add this category i wait the confirmation this week.
This night the weather are smooth so i sleep a lot better (^_^) Today no training because tomorrow it's cardio boxe (full body).
07:00 AM : Water 400ML + Huperzine A 250MCG
07:30 AM : 90G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.
12:30 PM : 210 G White Turkey + 10G Olive oil + 100G Mix of Legums + 100G Whole Pasta + 120G x 2 Fresh Yogurt +
1 Kiwi + 1 banana.
03:20 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.
07:20 PM : 100G White Hike + 100G Whole Pasta + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 500G Cottage Cheese (0% fat everytime) + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.
Shoulder left I.M with :
- EP Sustanon 250MG 1ml / week
- EP Nandrolone Decanoate 250MG 0.5ml /week
- EP Nandrolone Phenylpropionate 100mg 0.5ml / week
Oral with :
- EP Arimidex 0.25mg 1x/ week
Good Night <3 ❤️
Hello Family <3 ❤️
Weekend 24 & 25 .06 (time goes on...) I check soon to going in UA as voluntary volunteer or in Legion internationale UA <3
I sleep more, but it's not easy with the weather at the night, very hot ...
07:12 PM : 200ML Coffee arabica+ 1 Brown Sugars 5G (i try to reduce) + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).
08:05 AM : 100G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.
12:30 PM : 320G White Turkey with ceps sauce ( fresh cream + mushrom ) + 100G Mix of Legums with 8G olive oil + 110G White Rice + ( + 200G Fresh Yogurt + 2 Kiwi.
04:1O PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 50G Nuts + 1 Fish Oil (EPA 400MG DHA 300MG) + 1 banana + 1G Fish oil epax (400MG EPA / 300MG DHA) + 50G nuts.
06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.
07:00 PM : White Chicken 120G + 10G olive oil + 80 G mix of legums + 90G Rice + 200G Fresh Yogurt.
10:°° PM : 800G Cottage Cheese + 1 Egg Yolk + 3000 ui's vitamine D + 25mcg vitamine K + 1,9mg x 2 Melatonin + 300MG Passiflore.
HAPPY WEEKEND FAMILY <3 ❤️ God Bless You AND KEEP POSITIVE !!!! <3 ❤️
Good morning <3
23/06 This night are very very hot 28° around 82,4F impossible to sleeping well .... :(
03:10 AM : 200ML Coffee arabica+ 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).
05:30 AM : 60G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.
08: 30 AM : Pecs / Triceps
20 mins bike
Barbel Bench Press (UP FROM 35 TO 40 and 50 TO 55)
- 40 kgs 12 reps
-
-
Dumbbell Fly (UP FROM 15 TO 20 and 20 TO 25)
- 20kgs 12 reps
- 25 kgs 10 reps
- 25 kgs 10 reps
- 20 kgs 12 reps
Pecdeck Fly (FROM 20 TO 25 AND 25 TO 30)
- 25 kg 10 reps
- 30 kg 10 reps
- 30 kg 10 reps
- 25 kg 12 reps
Rope Pushdowns ( I rest at the same weight always movement controlled)
- 20 kg 12 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 20 kg 12 reps
Overhead Dumbbell Extention (Same weight)
- 10kgs 12 reps
- 15kgs 10 reps
- 15kgs 10 reps
- 10kgs 12 reps
Straight Bar Pushdowns ( Same Weight)
- 15kgs 12 reps
- 20kgs 10 reps
- 20kgs 10 reps
- 15kgs 12 reps
Superman / lower back
- 1x 10cd (and 10scd pause)
- 1x 10
- 1x 10
- 1x 10
- 1x 10
Hip Bridge
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
11:00 AM : 200G White Turkey + 100G Mix of Legums + 60G White Rice + 20G olive oil (cook the turkey 10g + on the rice / legums 10g) + 200G Fresh Yogurt + 2 Kiwi.
02:15 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.
07:15 PM : 120G Tuna Albacor + 80G Green Lentills + 10G Olive Oil + 100G Mix Legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 200G Fresh Yogurt + Mix of red fruit 60G + 50G nuts.
10:00 PM : 800G Cottage Cheese + 1 yolk + 3000 ui's vitamine D3 ( add in yolk ) + 200MG Magnesium element (from citrate) + 25MG Zinc element (from bisglycinate) + 1,9mg x 2 Melatonin + Passiflore 300MG + 5G Fish Oil.
Hello <3
22/06 Today I woke up less stressed (maybe because i'm not off of training ?!)
04:00 AM : 200ML Green Tea + 1 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 750MG N-Acetyl-Cystein.
05:40 AM : 80G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 1G Fish Oil (400MG EPA, 300MG DHA).
08:40 AM : Biceps / Shoulders (i rest with this weight and i have a check-up with my physiotherapist next monday + stat of my body weight)
25 mins bike
Dumbbel Biceps Preacher Curl (Focus on left and followed by right biceps not on the same time, i up from 5 to 10 and from 10 to 15 movement slowly, down i block for 3 scds and i push slowly too / movement controlled not fast)
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10kgs 12 reps
Biceps Curl ( i up from 10 to 15 and from 15 to 20 the same movement controlled i go down and i block for 3scd and push )
- 15kgs 12 reps
- 20 kgs 10 reps
- 20 kgs 10 reps
- 15 kgs 12 reps
Shoulders Press (i up from 10 to 15 and from 15 to 20 and from 20 to 25 same method movement controlled not fast)
- 15 kg 10 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 15 kg 12 reps
Machine Press Shoulders ( up from 10 to 15, 15 to 20 , and 20 to 25 the same about movement controlled)
- 15 kg 12 reps
- 20kg 10 reps
- 25 kg 10 reps
- 15 kg 12 reps
Superman (lower back)
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20
Hip Bridge (lower back)
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
11:30 AM : 210G White Chicken Organic + 100G White Rice + 10G Olive Oil + 80G Mix of Legums + 180G Fresh Yogurt + 1 NexGen Pro.
03:00 PM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).
03: 40 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) + 8G Arginine base + 1 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 400ML Water mineral.
07:30 PM 100G White Hike + 100G Rice Brown + 15G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 400G Cottage Cheese + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.
09:45 : 1 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 3G Melatonin.
Good Morning <3
21/06 Very tired, but it's "posiitve" tiredness, i have some difficult to eat weight gainer help a lot , i add more oats because i reduce the daily meal.
04:00 AM : 200ML Coffee arabica+ 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).
04;30 AM : Weight Gainer 100G ( 71,2G glucides complexe + 5,2G Sugar, 21G Protein milk protein (16%), whey protein concentrate (8%) (with high value BCAA) + vitamins & minerals complexe) + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 1G Fish Oil (400MG EPA, 300MG DHA).
08:30 AM : Spec BACK i rest on the same weight for each exercice with again a slowly / controlled movment (not fast) and i block around 3 scd for each reps / each exercice.
20 min bike
Rowing dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 10 reps
Deadstop dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 10 kgs 10 reps
- 15 kgs 12 reps
Batwing row :
- 5 kgs 10 reps
- 10 kgs 8 reps
- 15 kgs 10 reps
- 10 kgs 12 reps
Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20
Hip Bridge
- 1x10 scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
12:00 PM : Oats 110G + Milk 1/2 cream 400ML + 150G mix of legums + 1 NexGen Pro Reflex Nutrition + 120G Fresh Yagurt + 1 Kiwi + 1 banana + 5G Fish Oil Epax (2000MG EPA, 1500MG DHA).
05:30 PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 50G Nuts + 1 Fish Oil (EPA 400MG DHA 300MG) + 1 banana + 1G Fish oil epax (400MG EPA / 300MG DHA)
06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water mineral.
08:00PM : 120 White hake + 50G White Rice + fresh tomato sauce with olive oil + 80G mix of legums + 125G Fresh Yogurt.
11:00PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 1 Egg Organic Raw (With 10 drops of VitaminD3 in the yolk Total 3000 ui's) + 60MG Zinc element (from Bisglycinate) + 400MG Magnesium element (from Bisglycinate)+ 500MG Milk Thistle.
Good Evening <3
20/06 Cardio boxe training.
04:30 AM :200ML Coffee arabica+ 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
05:10 AM : Weight Gainer 100G ( 71,2G glucides complexe + 5,2G Sugar, 21G Protein milk protein (16%), whey protein concentrate (8%) (with high value BCAA) + vitamins & minerals complexe) + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 1G Fish Oil (400MG EPA, 300MG DHA).
11:10 AM : 120g Tuna Albacore + 15g Olive Oil + 80g mix legums + 50G Rice + 1g Fish Oil (400mg EPA, 300mg DHA) + 300G Fresh Yogourt + 50g nuts
01:30 PM: CARDIO BOXE TRAINING :
Cycle 1
Cycle 2
Cycle 3
Cycle 4
04:28 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) + 6G Arginine base + 1 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 300ML Water.
07:50 PM ! 189g White Chicken + 120G Rice + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 1000G Cottage Cheese ( 0%FAT and around 60G Protides) + 4MG Melatonin + 5G Fish Oil (2000MG EPA, 1500MG DHA).
Good Morning <3 ❤️--
Monday 19 No training because tomorrow it's full body with cardio boxe --
05:50 AM : EP IGF-1 LR3 100MCG Sub-Cutaneous stomach
06:20 AM : Weight Gainer 100G ( 71,2G glucides complexe + 5,2G Sugar, 21G Protein milk protein (16%), whey protein concentrate (8%) (with high value BCAA) + vitamins & minerals complexe) + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 1 Kiwi + 50G Nuts + 1G Fish Oil (400MG EPA, 300MG DHA).
09:30 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
12:40 PM : 120g Tuna Albacore + 15g Olive Oil + 100g mix legums + 80g Whole Pasta + 1g Fish Oil (400mg EPA, 300mg DHA) + 300G Fresh Yogourt + 50g nuts.
05:30 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) + 6G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
07:00 PM : 210g White Chicken + 120G Rice + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 100G Fresh Yogourt + 3MG Melatonin + 5G Fish Oil (2000MG EPA, 1500MG DHA).
10:20 PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 1 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 30MG Zinc element (from Bisglycinate) + 6G Fish Oil + 40Gnuts.
Good Morning <3
17 & 18/06 (WEEKEND)
10:30 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
12:40 PM : Fresh salade with local production (anchovies + sweet potato + lettuce + frisette + 1 fried egg + cherry tomato + olive oil, mozzarella di buffala)
04:00 PM : 4G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 5G Creatine Monohydrate (CreaPure) + 6G Arginine base + 30G Honey + 40ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
07:00 PM : 200GG White Hike + 90 GWhole Pasta + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 400G Cottage Cheese + 3MG Melatonin + 5G Fish Oil (2000MG EPA, 1500MG DHA).
09:30 PM : 300ML Water + 166MG aspirin (for hematocrit)
Good Evening ❤️--
16/06 Planned by Physiotherapist no train for 3 days ( Friday + Weekend )
06:30 AM :200ML TEA GREEN + 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + water around 200ml + 166,5MG ASPIRIN.
07:00 AM : EP IGF-1 LR3 100MCG Sub-Cutaneous stomach (it's my last week)
09:30 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
09:30 AM : Water 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana + 2 kiwi + 50G Nuts + 5 G FISH OIL (2000MG EPA, 1500MG DHA) + Fresh Yogurt 120G + 50G Oats.
12:00 PM : Fresh salade with local production (anchovies + sweet potato + lettuce + frisette + 1 fried egg + cherry tomato + olive oil, mozzarella di buffala)
03:20 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 30G Honey + 40ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water.
07:15 PM : 100G White Hike + 100G Rice Brown + 15G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 400G Cottage Cheese + 3MG Melatonin.
Hello ❤️ --
UPTAD 15/06
i add 2H55 hours sleep in total, and about deep sleep 1h59 (normally i have around 20mins of deep sleep)
-07:00 AM : 120ML DARK COFFEE + 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + water around 200ml + 166,5MG ASPIRIN.
08:00 AM : Water 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana + 2 kiwi + 50G Nuts + 5 G FISH OIL (2000MG EPA, 1500MG DHA) + Fresh Yogurt 120G + 50G Oats.
11:00 AM :
Legs Day (With Physiotherapist same method than the last session)
Bike :
30 mins
Squat with TRX (once crouched, I block for 4 scds for every rep)
- 12 reps
- 10 reps
- 10 reps
- 12 reps
Leg press (i block for 4scds for every reps, i tried to add from 40 to 50 and from 50 to 60)
- 50kgs 12 reps
- 60kgs 10 reps
- 60kgs 10 reps
- 50kgs 12 reps
Legs extension : (once the extension is done I block for 4 seconds for each repetition, i tried to addd from 40 to 50 and 50 to 60)
- 50kgs 12 reps
- 60kgs 10 reps
- 60kgs 10 reps
- 50 kgs 12 reps
Superman / lower back
- 1x 25 scd (and 10scd pause)
- 1x 25
- 1x 25
- 1x 25
- 1x 25
Hip Bridge
- 1x15 scd and 10 scd pause
- 1x15 scd
1x15 scd
1x15 scd
1x15 scd
01:30 PM : Rice white 100G + 6 fried eggs organic with 3 yolk and i saved the 3 other for later + 15G olive oil + 100G mix legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 240G Fresh Yogurt + 1 Kiwi + 1 Banana.
-04: 20 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 5G Creatine Monohydrate (CreaPure) + 6G Arginine base + 30G Honey + 40ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.
UPTAD 14/06
i add around 2H of sleeping, no training today and tomorrow session only with physiotherapist, i stop the PROVIRON because my transaminases are always elevated, and i use my last vial of IGF-1 LR3 (i think) this week, i try to see if i have a opportunity to try the rHGH from PSL (EP Somatropin) with new cycle for summer very light Primo + TRT (i try to reduce my blood work because i don't have the level of TRT) + rHGH (because i used IGF-1 LR3 for the first cycle).
06:30 AM : 200 ML DARK COFFEE (ADIOS HEART LOL) + 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + water around 200ml + 166,5MG ASPIRIN (i dont have the 100MG, it's 500MG or 333MG, i take 333 and i cute this in 2 part for hematocrit)
07:00 AM : EP IGF-1 LR3 100MCG Sub-Cutaneous stomach (it's my last week)
07:30 AM : 09:20 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
11:00 AM : 120G Tuna + Tomato sauce with herbs of Provence + 10G olive oil + Whole PAsta 100G + 2 slices cereal bread + 100G mix legums + 240G Fresh Yogurt + 5g fish oil (2000MG EPA + 1500MG DHA) + 1 Kiwi + 1 Banana.
03:20 PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 1 Banana + 1 kiwi + 50G Nuts + 2 Fish Oil (800MG EPA, 600MG DHA) + 1 Banana + 1 Kiwi.
06:15 : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water.
07:30 : 100G White Hike + 100g Lentills Green + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 400G Cottage Cheese.
Today no protein or other thing before sleeping, i go to the bed before for more sleep because i need to wait around 10h30 / 11h00 PM to take the shake.
UPTAD 13/06
04:30 AM 200 ML DARK COFFEE (ADIOS HEART LOL) + 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + EP Proviron 25MG x 2 (i have some nosea maybe from high transaminases so it's my last day with proviron).
11:30 AM : 100G Pork meat + 80g Lentills Green + 10G Olive Oil + 120G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 250G FRESH YOGURT + 30G nuts.
01:30 PM : CARDIO BOXE TRAINING WITH NEW CYCLE :
40 scds of training 5 scds of break for each exercise for 4 rotations:
Cycle 1 : 40 scds of training 5 scds of break for each exercise for 4 rotations:
Cycle 2
- knee strike left and knee strike right
- Front chase + Side kick
- Pao knee kick
- Chair on the wall
Cycle 3 :
- direct intermittent + hook unlimited time until exhaustion (on bag)
End of session 03:30 PM
04:45 : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 5G Creatine Monohydrate (CreaPure) + 9G Arginine base + Syrup Glucose / Fructose 60g (i know it's bad but empty honey ... :'( .... ) + 40ml Lemone Juice + 5G Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg), 4G Vitamine C (from Ascorbate Sodium) + 600ML Water Mineral.
08:45 PM : PIZZA 4 (gruyere, mozzarella, raclette and goat cheese) on a fresh cream base around (1/2 pizza normal size) + beef bourguignon + 100G Mix legums + 120G FRESH YOGURT.
11:00 P^ : 0G Milk Protein (80%Casein Micellar 20%Whey) + 2 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 30MG Zinc element (from Bisglycinate) + 6G Fish Oil + 40Gnuts.
12/06:
NO TRAINING BECAUSE TOMORROW IT'S FULL BODY WITH CARDIO BOXE TRAINING (^_^)
08:30 AM : Coffee dark 200ML (very bad for the heart lol) + 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + EP Proviron 25MG x 2 (i think stoped Proviron soon because High Transaminases)
09:00 AM : EP IGF-1 LR3 100MCG Sub-Cutaneous stomach (it's my last week)
09:20 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
12:00 PM : Whole Pasta 80G + White Turkey 120G+ 120G mix legums + 10G Olive Oil + 2 KIWI + 1 BANANA + 120 FRESH YOGURT.
04:00 PM : : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana ripe + 2 kiwi + 50G Nuts + 1G FISH OIL (400MG EPA, 300MG DHA) + Electrolyte powder 5G (270 MG Calcium, 750 MG Potassium + 187.5MG Magnesium + 2.5MG Zinc)
06:15 : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water.
07:30 : 100G White Hike + 80g Lentills Green + 10G Olive Oil + 120G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 120G Cottage Cheese.
10:30 : 50G Milk Protein (80%Casein Micellar 20%Whey) + 2 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 1G Fish Oil (400MG EPA, 300MG DHA) + 3MG Melatonin.
Edit : blood work sending 06h30 AM and new injection AT around 11:00 AM.
UPTAD LOG INJECTION 12/06
Oral
In 2 months i go to hospital with full blood work and check if the doctor accept the bleeding to help the high hematocrit.
First part of the blood work sending this morning early at around 06:40 AM
The second part are sending this week, i post soon the result surely in one / two week because i have some value like somatomedin-C etc ...
Good Morning Family <3
Uptad for Weekend 10 & 11.06
NO TRAINING DAY OFF AND I SLEEP MORE
07:50 AM : 200ML Tea Agrum + 2 Brown Sugar + Milk Thistle 1000MG (800MG Silymarin + 300MG Silybin) + EP Proviron 25MG x 2.
08: 40 AM : EP IGF-1 LR3 100MCG Sub-Cutaneous stomach.
09:30 AM : Milk 1/2 cream 500ml + 40g Whey (37,6g Protéines Nx6.38) + 5g fish oil (2000MG EPA + 1500MG DHA) + 2 Eggs Organic + 50G nuts + 1 Kiwi + 60G Oats + 1 NexGen Pro Reflex Nutrition (Multivitamins + MultiMinerals + ProBiotics)
12:20 PM : Spring rolls with shrimp and vegetables around 400G + 60G Rice Brown + Sauce Tomato + 15 Colza Oil + 200G Fresh Yogurt + 1 Kiwi.
04:30 PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana ripe + 2 kiwi + 50G Nuts + 1G FISH OIL (400MG EPA, 300MG DHA) + Electrolyte powder 5G (270 MG Calcium, 750 MG Potassium + 187.5MG Magnesium + 2.5MG Zinc)
07:30 PM : White Turkey 180G + Whole Pasta 105G + Tomato Sauce + 10G olive Oil + Herbal Provence + garlic powder.
10:30 PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 2 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 30MG Zinc element (from Bisglycinate) + 400MG MAgnesium element (from bisglycinate) + 1G Fish Oil (400MG EPA, 300MG DHA) + 3MG Melatonin.
Hello Family <3
UP 09/06
05:00 AM 200ML Tea Agrum + 2 Brown Sugar + Milk Thistle 1000MG (800MG Silymarin + 300MG Silybin) + EP Proviron 25MG x 2.
05:20 AM : EP IGF-1 LR3 100MCG Sub-Cutaneous stomach
05:50 AM : Milk 1/2 cream 500ml + 40g Whey (37,6g Protéines Nx6.38) + 5g fish oil (2000MG EPA + 1500MG DHA) + 2 Eggs Organic + 50G nuts + 1 Kiwi + 60G Oats + 1 NexGen Pro Reflex Nutrition (Multivitamins + MultiMinerals + ProBiotics)
09:15 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)
11:00 AM : 200G WHITE TURKEY + 20G OLIVE OIL + 100G WHOLE PASTA + 120G mix legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 120G Fresh Yogurt + 1G FISH OIL (400MG EPA, 300MG DHA).
02:00 PM : Pecs / Triceps
20 mins bike
Barbel Bench Press (UP FROM 30 TO 35 and 45 TO 50)
- 35 kgs 12 reps
- 50 kgs 10 reps
- 50 kgs 10 reps
- 35 kgs 12 reps
Dumbbell Fly (UP FROM 10 TO 15 and 15 TO 20)
- 15kgs 12 reps
- 20 kgs 10 reps
- 20 kgs 10 reps
- 20 kgs 12 reps
Pecdeck Fly (FROM 15 TO 20 AND 20 TO 25)
- 20 kg 10 reps
- 25 kg 10 reps
- 25 kg 10 reps
- 20 kg 12 reps
Rope Pushdowns (from 15 to 20 and 20 to 25)
- 20 kg 12 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 20 kg 12 reps
Overhead Dumbbell Extention (from 5 to 10 and 10 to 15)
- 10kgs 12 reps
- 15kgs 10 reps
- 15kgs 10 reps
- 10kgs 12 reps
Straight Bar Pushdowns ( from 10 to 15 and 15 to 20)
- 15kgs 12 reps
- 20kgs 10 reps
- 20kgs 10 reps
- 15kgs 12 reps
Superman / lower back
- 1x 10cd (and 10scd pause)
- 1x 10
- 1x 10
- 1x 10
- 1x 10
Hip Bridge
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd
04:30 PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 2 Banana ripe + 2 kiwi + 50G Nuts + 1G FISH OIL (400MG EPA, 300MG DHA).
06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 500ML Water.
07:00 PM : 100G White Hike + 80g Lentills Green + 10G Olive Oil + 120G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 120G Cottage Cheese.
10:00 PM : 50G Milk Protein (80%Casein Micellar 20%Whey) + 2 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 30MG Zinc element (from Bisglycinate) + 200MG MAgnesium element (from bisglycinate) + 1G Fish Oil (400MG EPA, 300MG DHA) + 3MG Melatonin.