-
Luke Off-Season Log
Hey Guys!
I am going to be going over all of my current Off-Season information here in this log from now moving forward.
We are currently 15 weeks post stopping my prep. We ended that prep around 211 and currently sitting between 240-242 fasted depending on the morning.
For assessment, my front double (hate how I hit it here, still tinkering) and back double are two of my worst poses so we will always use those to assess physique progress and if training is adressing the poses we need to fill the holes in the most. Front relaxed is your first impression and a good spot for me to assess condition as my midsection and lower back are where I take on fat accumulation the fastest.
Nutrition:
TD Macros: P: 356 C: 550 F: 86
RD Macros: P: 306 C: 348 F: 95
Step Count: 10k per day (including steps from cardio which is typically fasted walk to Starbucks in the morning)
Training Set up:
Chest Focused Push and calves (still starts with a lateral raise here)
Pull
Legs (quad focus that starts with ham curls)
Off
Shoulder Focused Push and calves
Back and Hams (back first then hamstrings, no hip hinge here)
PED’s: This is our second progression from baseline which was the first 8 weeks of our post show process.
Test: 80 mg EOD
Primo: 160 mg EOD (this will more than likely switch to Masteron due to sourcing)
GH: 5.5 ius administered across 3 administrations through the day
Metformin: 500 mg with last meal
Telmisartan: 40 mg ED
Plans from here: After conversations with John, we have been holding this weight range for the last couple weeks with dips down some after increased activity due to travel. If weight does not trend up over the next few days we will more than likely be taking a calorie progression as training is going through the roof at the moment.
Needs Analysis:
This was built immediately post show which resulted in the training set up above. I have taken a program progression removing a rest day already once compounds had been introduced and I was about 10 weeks post show in a better spot to recover from.
Priorities to address: adductors, lats, side and rear belts, triceps and abs.
Moderate Body Parts: Quads, Hams, Biceps
Strengths: Chest, Traps, erectors Glutes
-
69 Replies
Sorry, there were no replies found.