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Approved The Grind - Sculpting Strength and Physique Journal sponsored by US-pharmacies

8/21
Weight - 196.8
BP - 120/68
Fasted BG - 89

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 70lbs.
Leg Ext. x50 2p
Face Pulls x30 60lbs.
Hyperextensions x25

Seated Barbell OHP - 4x8 170lbs.
DB Shoulder Press - 3x12 60lbs.
Upright Rows - 3x10 90 lbs.
Lateral Raises - 3x12 25lbs
Band Pullaparts - x60

Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


Supplementation

4ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
8/24
Weight - 196
BP - 118/68
Fasted BG - 88

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25

Incline Barbell Press - 4x10 185 lbs.
Flat DB Chest Press - 3x10 85 lbs.
DB Chest Flies - 3x10 35 lbs.
Incline CG Bench Press - 3x10 135 lbs.
Rolling DB Tricep Ext. - 3x15 25 lbs.


Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


Supplementation

3mg Retatrutide
6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
8/26
Weight - 195.9
BP - 118/66
Fasted BG - 86

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25


Squats - 3x10 225
Single Leg DB RDLs - 3x10 60
Leg Ext. - 3x15 3p
Reverse Hyperextensions - 4x12 BW

Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


Supplementation

6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
8/31
Weight - 196
BP - 118/68
Fasted BG - 88

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25


Deadlift 5x5 345
Barbell Rows - 3x8 185
DB Rows - 3x12 60
Close Grip Pulldown - 3x12 1pps
Barbell Curls - 4x12 70
DB Curls - 4x15 25


Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


Supplementation

2mg Retatrutide
6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
9/1
Weight - 196
BP - 118/70
Fasted BG - 84

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25


Bench Press - 5x5 215
DB Incline Press - 3x12 70
DB Shoulder Press - 3x12 40
Banded Lateral Raises - 3x20
Incline CG Bench - 3x12 135
Rolling DB Tricep Ext. - 3x15 25


Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


Supplementation

6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
9/7
Weight - 196
BP - 118/70
Fasted BG - 84

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25

Deadlift - 5x5 335
Barbell Row - 3x10 185
DB Rows - 3x12 60
Lat Pulldown - 3x12 1pps + 10 lbs ps.
Banded Pullaparts - x60
Barbell Curl - 2x15 50
DB Curl - 3x10 35


Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


PEDS + Supplementation

3mg Reta
6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
9/8
Weight - 195.6
BP - 122/70
Fasted BG - 89

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25

Bench Press - 5x5 215
DB Shoulder Press - 3x12 50
Incline DB Press - 3x12 70
Lateral Raises - 2x15 25
DB Chest Flies - 2x12 30
Incline CG Bench Press - 3x8 135
Rolling DB Tricep Ext. - 3x15 25



Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


PEDS + Supplementation

6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
9/10
Weight - 195
BP - 118/67
Fasted BG - 82

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25

Squats - 3x8 225
Barbell RDLs - 3x10 215
Single Leg DB RDLs - 2x15 65
Seated Hamstring Curls - 3x10 2p + 25 lbs
Seated Leg Ext. - 3x10 2p


Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


PEDS + Supplementation

6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
9/11
Weight - 195
BP - 118/68
Fasted BG - 84

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25

Seated Overhead Press - 3x10 165
DB Shoulder Press - 2x15 45
Side Lateral Raises - 3x10 25
Band Pullaparts x60
Skullcrushers - 5x10 70
Tricep Pushdowns - 1 pps + 15 lbs ps.


Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


PEDS + Supplementation

6ius GH
35mg Test C - @US-pharmacies
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
9/14
Weight - 195
BP - 118/64
Fasted BG - 88

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25

Squats - 3x8 - 245
RDLs - 3x8 - 185
Hack Squat - 3x12 - 2p
Leg Ext. - 3x12 2p + 25lbs.
Leg Curl - 3x12 2p

Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


Gear

2mg Retatrutide
6ius GH
35mg Test C - @US-pharmacies

Supplements

1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
9/15
Weight - 195.6
BP - 118/72
Fasted BG - 90

Training

20 Min Peloton Bike Zone 2 Cardio

Weighted Cable Crunches 2x25 60lbs.
Leg Ext. x50 2p
Face Pulls x30
Hyperextensions x25

Bench Press - 3x8 215
Barbell Rows - 3x8 185
Incline Bench Press - 3x12 175
Close Grip Pulldowns - 3x12 1pps + 15 lbs ps.
DB Bicep Curls - 2x15 35
Skullcrushers - 2x15 70

Nutrition

Totals - 2052 Cals 213P/222C/38F

Meal 1 - 400 Cals 35C/12F/38P
97/3 6oz Ground Beef
200g Sweet Potato

Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake

Meal 3 - 466 Cals 63C/3F/47P
2 pouches Tuna
1 cup Rice
200g Mixed Vegetables

Pre Workout - 105 Cals 23C/0F/1P
2 Rice Cakes
1 cup Black Coffee

Meal 4 - Post Workout - 509 Cals 24C/19F/54P
97/3 4oz Ground Beef
1 Cup of Egg Whites
200g Mixed Veggies


PEDS

6ius GH
35mg Test C - @US-pharmacies

Supplements

1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
 
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