World-Pharma Journal/Log~My Path To The Olympia

[World-Pharma.org]

you look great,for me best of the best...great shape!

 

[HFO3]

Thanks WP.

LEGS
Super set to warm up between leg curls and extensions 2 sets each for 15
leg extensions 3x20
lying leg curls 3x15
Squats 3x15, 1x20

today was an awesome leg day, super explosive, very short rest periods, great pump.

Macros
[TABLE="width: 1484"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

3,459​

[/TD]
[TD="bgcolor: #E6ECF2"]

145.7​

[/TD]
[TD="bgcolor: #E6ECF2"]

335.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

219.4​

[/TD]
[/TR]
[/TABLE]

 

[dieseljimmy]

pic

Alright this pic is motivating a diet review and a cardio bump.

 

[HFO3]

Alright this pic is motivating a diet review and a cardio bump.

Mission accomplished, oh yeah!

Thanks man

 

[Ironman2001]

Good luck on your journey bro! Looking beastly! Your delts look like cannon balls. Keep killing it, you will achieve your goals. Shit you look ready for the stage now. Definetely inspired me to train harder.

Sent from my LG-LG730 using Tapatalk 2

 

[HFO3]

Pic

World-Phama AP products come packaged 100% as good as my Pfizer Depot Test comes from the local pharmacy. My 1st inject went smooth as silk 400mg Enathate and 400mgs Deca for total of 4cc's. I will be using an AI to control the estrogen and water retention, and a dopamine agonist only as needed for any other undesirable side effects.

I have enjoyed a 4 day weekend of R&R with my wife and kids eating whatever I felt like eating, BBQ, pizza, potato salad, baked beans, pieS, yes plural, and whatever else I could get my hands on. No supplements mostly carbs and fats, some protein but not much. I am back and ready to handle some business tonight.

 

[World-Pharma.org]

World-Phama AP products come packaged 100% as good as my Pfizer Depot Test comes from the local pharmacy. My 1st inject went smooth as silk 400mg Enathate and 400mgs Deca for total of 4cc's. I will be using an AI to control the estrogen and water retention, and a dopamine agonist only as needed for any other undesirable side effects.

I have enjoyed a 4 day weekend of R&R with my wife and kids eating whatever I felt like eating, BBQ, pizza, potato salad, baked beans, pieS, yes plural, and whatever else I could get my hands on. No supplements mostly carbs and fats, some protein but not much. I am back and ready to handle some business tonight.

nice pics,nice fast deliver..take it in hand and make new pics,so we can see how big you are now

 

[The Prototype]

Nice. I just used the E and it was smooth. The Prop is gtg too.

 

[BlueJayMuscle]

Killing it already. Looking huge and ripped. Very jealous of the tanness haha

 

[HFO3]

Thanks man. The ball is moving forward, I'm fukken excited to see how far I can push it. My wife is taking this ride with me too, she just started 20mg of BD Anavar per day from WP. She was taking 10mg per day, I think she's been using about 2 weeks, give or take, her results are already very visible. This should be the most fun cycle I've ever done! It's her first.

I'll be practicing posing through out this journey, so I strongly expect to improve over time, I'll update with pics and I'm open to hear opinions

 

[HFO3]

Revised macros ^^^

Total
4,030
90.0
553.7
253.4

 

[World-Pharma.org]

looking great,fantastic..summer is here almost,i see you are more then ready man! congratulation!

 

[HFO3]

Thank you! I love higher volume training while blasting. Today is leg day and shot day, 300 mg TestE and 200mg deca

 

[longworthb]

Looking good bro keep it up

 

[HFO3]

I didn't make it the gym today, I had double duty day with the kids, so the gym is passed over. Tomorrow is a new day
My macros

Total
3,991
189.4
406.4
203.1

 

[HFO3]

LEGS

WARM_UP sets with short rest periods in between
lying leg curls 2X30
leg extensions 2X30

Squats with narrow stance, average rest periods in between between 1-2+minutes
5x15-20 I used 225
1X15-20 I used 135 this set really kicked my ass!

I super set these 2 exercises, I had average rest periods, tried to keep them shortER than normal, I was exhausted so they were not as short as I was going for.
leg extensions 5X20-30
Leg curls 5X20-30

My legs were very pumped, it was hard to walk!~over all this was a great WO.

TOTAL MACROS
[TABLE="width: 1455"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

2,912​

[/TD]
[TD="bgcolor: #E6ECF2"]

79.7​

[/TD]
[TD="bgcolor: #E6ECF2"]

350.1​

[/TD]
[TD="bgcolor: #E6ECF2"]

221.4​

[/TD]
[/TR]
[/TABLE]
I have a couple of more meals to left.

 

[jadean]

Backs looking sick brother, any wheel shots? High volume days always whoop my ass, throwing in a second leg day strickly high volume baby and working on my tan while I'm at the gym lol

 

[HFO3]

thanks man.

I was going to take a couple of pics today but I was on a tight schedule and just didn't get it done. I'll get some up next week for sure.

I love high volume training. They are ass kickin WO's for sure. Oh shit! 6'8" jacked and TAN! lol, That is a sight to see, haha, I don't give a shit who you are!!!

Do you use MT2?

 

[HFO3]

revised macros for today[table="width: 1465"]
[tr="class: Footer"]
[td="bgcolor: #e6ecf2"]

3,831​

[/td]
[td="bgcolor: #e6ecf2"]

94.9​

[/td]
[td="bgcolor: #e6ecf2"]

470.7​

[/td]
[td="bgcolor: #e6ecf2"]

290.4​

[/td]
[/tr]
[/table]

 

[jadean]

Haha everybody keeps telling me I'll look sick with a tan and my gym has free tanning booths so iI'll give it a shot. First time tanning so never used mt2 I did get some dark tanning lotion, don't know how good it will work.

 

[HFO3]

Tanning with lotion can make a big difference, that shit is expensive! So My wife finds the super expensive stuff at the tanner and then buys it online for half price, lol!

 

[HFO3]

DAY OFF
Todays macros so far...
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,476​

[/TD]
[TD="bgcolor: #E6ECF2"]

168.7​

[/TD]
[TD="bgcolor: #E6ECF2"]

547.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

204.4​

[/TD]
[/TR]
[/TABLE]


For anyone who may be wondering, I'm eating anything that sounds good everyday, nothing held back at all, especially deserts and breads, lol. Dinner was a homemade double meat double cheese triple bacon cheeseburger with good old fashioned macaroni and cheese, no limits... lunch was brisket, baked beans and potato salad.

 

[sendit08]

DAY OFF
Todays macros so far...
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,476​

[/TD]
[TD="bgcolor: #E6ECF2"]

168.7​

[/TD]
[TD="bgcolor: #E6ECF2"]

547.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

204.4​

[/TD]
[/TR]
[/TABLE]


For anyone who may be wondering, I'm eating anything that sounds good everyday, nothing held back at all, especially deserts and breads, lol. Dinner was a homemade double meat double cheese triple bacon cheeseburger with good old fashioned macaroni and cheese, no limits... lunch was brisket, baked beans and potato salad.

I like that you count your cals even when you are eating without limits.
I have to start doing this as well

 

[HFO3]

I like that you count your cals even when you are eating without limits.
I have to start doing this as well

If I don't I get way off track, lol... Eating enough is by far and has always been my biggest challenge, I used to think I ate way more than I did. Now I track everything everyday, just out of habit.

 

[dieseljimmy]

DAY OFF
Todays macros so far...
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,476​

[/TD]
[TD="bgcolor: #E6ECF2"]

168.7​

[/TD]
[TD="bgcolor: #E6ECF2"]

547.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

204.4​

[/TD]
[/TR]
[/TABLE]


For anyone who may be wondering, I'm eating anything that sounds good everyday, nothing held back at all, especially deserts and breads, lol. Dinner was a homemade double meat double cheese triple bacon cheeseburger with good old fashioned macaroni and cheese, no limits... lunch was brisket, baked beans and potato salad.

Once i get the machine rolling with heavy training, moderate cardio and fair aas/gh. I eat a lot of foods. I just have a few hard and fast rules that I always follow and I never really get that far out of line. As long as I can rationalize some nutritional value. Just no fried food and no fluid calories(no diet soda either) other a shake. I personally know its the breads and cookies that make me fat. And man I really could go for a bacon cheeseburger right now!

 

[HFO3]

TODAYS MACROS
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

2,554​

[/TD]
[TD="bgcolor: #E6ECF2"]

95.6​

[/TD]
[TD="bgcolor: #E6ECF2"]

262.4​

[/TD]
[TD="bgcolor: #E6ECF2"]

167.4​

[/TD]
[/TR]
[/TABLE]

Today I WO'ed with my wife, I love training with her, she is badder than most of you bitches on here

Today was chest, shoulders, Triceps. We started out with a warm-up of the antagonist muscle group, the back. I don't commonly start like this, but we wanted to go heavy-ier with less reps today and it is exactly what we needed. Our eccentric and concentric motions were done in a very slow manner with a forced squeeze at the peak concentric point of contraction. This is a high intensity technique due to the prolonged time under consistent contractions of shortening and lengthening the muscles.

CHEST
DB press on a flat bench
4X8
Standing Cable flyes directly out in front of my chest, with a 3 second squeeze at the peak of short contraction.
4X8 with a heavy weight, the last 2 sets I include drop sets with a much lighter weight for 8 more reps
DB incline press, about 30% incline
4X8
Cableflyes on incline bench with a 3+ second tight squeeze at the peak of short contraction
3X8 with heavy weight and included drop sets on last 2 sets with a much lighter weight for 8 more reps


SHOULDERS
I used the HS shoulder press, reps were slow and controlled creating high intensity.
3X8

TRICEPS
I started with cable press downs using the short curled bar in the widest grip, I used a long range of motion and moderate weight, muscle exhaustion was a factor. Simulating a circular forward motion with a deep stretch contraction at the top, holding the point of short contraction for a good tight squeeze. I did 5 sets to failure running these back to back with slight rest in-between of 5 sets of lateral raises to finish out my shoulders.
5x failure for press downs
5x failure for lateral raise

DB tricep extensions on the incline bench bringing the weight down above the shoulder cap then pressing to full short contraction with a 3 second hold at the top, all reps were slow and controlled, my triceps were BLOWN THE FUCK UP!
5x failure with light weight

 

[HFO3]

Once i get the machine rolling with heavy training, moderate cardio and fair aas/gh. I eat a lot of foods. I just have a few hard and fast rules that I always follow and I never really get that far out of line. As long as I can rationalize some nutritional value. Just no fried food and no fluid calories(no diet soda either) other a shake. I personally know its the breads and cookies that make me fat. And man I really could go for a bacon cheeseburger right now!

Knowing your body and what it's saying to you is a very cool thing!! Mine is always talking...
I stay clear of fried foods, they totally destroy my stomach, GI bloating and all kinds of feeling bad. I have a HUGE sweet tooth for baked sweets, actually sweets, period. The problem is I eat most of the goods when we make, bake or buy em, lol.

 

[World-Pharma.org]

nice you have some WO with wife,its always welcome

 

[HFO3]

Today macros needed some help, hey the night isn't over
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

2,956​

[/TD]
[TD="bgcolor: #E6ECF2"]

102.5​

[/TD]
[TD="bgcolor: #E6ECF2"]

318.0​

[/TD]
[TD="bgcolor: #E6ECF2"]

197.7​

[/TD]
[/TR]
[/TABLE]


BICEPS HIGH volume baby
Standing DB curls done together
5X20
5x25 some sets I went a little farther, almost to failure
bent over isolated DB curls
6X15 some sets I almost went to failure

This routine was setup to have 30-40 second rest, I was off on quite a few rest periods so I pushed harder for the extra reps. My bicecps were swoll the fuck up!

 

[HFO3]

Todays macro so far
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

3,298​

[/TD]
[TD="bgcolor: #E6ECF2"]

159.8​

[/TD]
[TD="bgcolor: #E6ECF2"]

273.0​

[/TD]
[TD="bgcolor: #E6ECF2"]

212.1​

[/TD]
[/TR]
[/TABLE]
Shoulders

seated DB presses
6X12-15 very slow controlled contractions
bent over lateral raises
3X10
drop sets
3X10
shoulder front raises using Freestyle cable machine
3X 12-15 with 30 second rest between sets


CALVES
calf press superset with one legged raises
6 sets to failure with each exercise

I am starting to see some changes, even more so I feel significant changes, the pumps are tremendous! AP gear is the BEST!!! This is going to be a fun ride!