eazy training and nutrition log

Riff Vibes
Advertise on Hardcore
Steroidify Below First Post
aasraw
1/3/2026____QUAD PRIORITY

side lunge 3x15
seated leg curl 45x3x12
leg extension 45x3x20 (feet straight/push knee out/don’t lock all the way out)
lineman squat 90x3x10 (feet straight)
leg press 200x2x15 (low feet, toes pointed slightly out)
lying leg curl 45x2x12
machine calf raise 200x3x15 (emphasize stretch, pause in bottom for 2 seconds)

meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 60g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 300g potato, 50g avocado, 100g zucchini
meal 4 - 142g breast, 60g rice, 50g avocado, 100g zucchini
intra workout - 10g creatine, 25g karbolyn, 10g eaa
meal 5 - 142g beef, 60g rice, 100g pnapl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 162g kiwi, 16oz kombucha

macros: P 240, C 294, F 55
steps: 16,956
cardio: 75 MIN -- HR 91
sleep: 8 hours -- myair 100
bw: 234.6
bp: 121/53 -- 71
bg_fstd--bg_fed: 74--83

40 mg test c
4 iu somatropin
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6g fish oil
600mg citrus bergamont
4g astragalus
500mg tudca
600mg magnesium glycinate
40mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2


 
1/5/2025____CHEST + SHOULDERS + ARMS

machine fly 160x3x15
incline db press 25x3x12
machine chest press 1ppsx2x10
db lat raise 18x4x15
machine shoulder press 25x2x12
single arm tricep extension 30x4x15
single arm cable curl 20x4x12

meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 45g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 200g potato, 50g avocado, 100g zucchini
meal 4 - 142g cod, 45g rice, 50g avocado
intra workout - 10g creatine, 25g karbolyn, 10g eaa
meal 5 - 170g beef, 70g rice, 100g pnpl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 162g kiwi, 16oz kombucha

macros: P 235, C 285, F 51
steps: 16,733
cardio: 75 MIN -- HR 87
sleep: 8 hours -- myair 100
weight: 233.4
bp: 121/55 -- 63
bg_fstd--bg_fed: 68--76

40 mg test c
4 some somatropin
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6 g fish oil
600 mg citrus bergamont
4 g astragalus
500 mg of tudca
600 mg magnesium glycinate
40 mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2



 
1/6/2025____CHEST + SHOULDERS + ARMS

machine fly 320x3x15
incline db press 65x3x12
machine chest press 3ppsx2x10
db lat raise 65x4x15
machine shoulder press 2ppsx2x12
single arm tricep extension 50x4x15
single arm cable curl 50x4x12

meal 1 - 55g whey, 40g oats, 100g blueberries, 15g honey, 10g almond butter
meal 2 - 142g breast, 45g rice, 50g avocado, 100g zucchini
meal 3 - 142g breast, 200g potato, 50g avocado, 100g zucchini
meal 4 - 142g cod, 45g rice, 50g avocado
intra workout - 10g creatine, 25g karbolyn, 10g eaa
meal 5 - 170g beef, 70g rice, 100g pnpl, 20g honey, 100g grn ppr, 18g rice cake
meal 6 - 100g pineapple, 162g kiwi, 16oz kombucha

macros: P 235, C 285, F 51
steps: 13,471
cardio: 75 MIN -- HR 112
sleep: 8 hours -- myair 100
weight: 231.2
bp: 132/62 -- 66
bg_fstd--bg_fed: 48--71

40 mg test c
4 some somatropin
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6 g fish oil
600 mg citrus bergamont
4 g astragalus
500 mg of tudca
600 mg magnesium glycinate
40 mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2

 
aasdirect
Advertise on Musclemecca
1/15___ARMS

crunches 50
hyperextensions 50
drag curl 35x4x20
cable upright row 20x4x20
dip BWx2x15
cable curl 35x4x20
cable side lateral raise 25x4x25
cambered bar tricep extension 50x4x20
db hammer curl 25x4x20
bent rear delt cable fly 35x4x20
cable press downs w/ rope 45x4x20
barbell curl 50x4x20
dip machine 190x4x20
standing rear delt raise 65x4x20
across body tricep pull down 35x4x20
concentration curl 25x4x20
seated bent-over dumbbell lateral raises 25x4x20
pullovers 40x4x20

macros: P 235, C 285, F 51
steps: 15,844
cardio: 85 MIN -- HR 88
sleep: 8 hours -- myair 100
weight: 227.2
bp: 103/49 -- 66
bg_fstd--bg_fed: 66--74

Photo-Google-Photos-01-15-2026_10_33_AM.jpg
 
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1/23___UPPER

crunches 50
hyperextensions 50
chest fly 4pps 4x20
machine chest press 5pps 5x2, 4pps 2x10
dip machine 200x4x20
high incline press 100x4x20
chest supported row 200x4x10
drag curl 35x4x20
cable upright row 20x4x20
cable curl 35x4x20
cable side lateral raise 25x4x25
cambered bar tricep extension 50x4x20
db hammer curl 25x4x20
bent rear delt cable fly 35x4x20
cable press downs w/ rope 45x4x20
barbell curl 50x4x20
standing rear delt raise 65x4x20
across body tricep pull down 35x4x20
concentration curl 25x4x20
seated bent-over dumbbell lateral raises 25x4x20
pullovers 40x4x20

macros: P 435, C 180, F 51
steps: 25,175
cardio: 97 MIN -- HR 109
sleep: 10 hours -- myair 100
weight: 225.4
bp: 103/52 -- 64
bg_fstd--bg_fed: 63--76

40 mg test c
24 some somatropin
25 mcg t3
150 mcg t4
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6g fish oil
600mg citrus bergamont
4g astragalus
500mg tudca
600mg magnesium glycinate
40mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2




 
1/25___ LOWER

crunches 50
hyperextensions 50
hatfield squat 510x1, 600x3, 250x2x20
rdl 225x2x20
leg press 200x2x20
lineman squat 110x2x20
hack squat 200x2x20
leg extension 110x2x20
leg curl 110x2x20

macros: P 208, C 840, F 44
steps: 27,394
cardio: 88 MIN -- HR 114
sleep: 8 hours -- myair 100
weight: 226.3
bp: 112/54 -- 68
bg_fstd--bg_fed: 61--72

40 mg test c
24 some somatropin
25 mcg t3
150 mcg t4
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6g fish oil
600mg citrus bergamont
4g astragalus
500mg tudca
600mg magnesium glycinate
40mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2



 
1/26___UPPER

crunches 50
hyperextensions 50
chest fly 4.5pps 4x20
converging chest press 4pps 2x8, 3pps 4x10
dip machine 220x4x20
db incline press 60x4x20
db supported row 143x8, 90x4x20
drag curl 35x4x20
cable upright row 20x4x20
cable curl 35x4x20
cable side lateral raise 25x4x25
cambered bar tricep extension 50x4x20
db hammer curl 25x4x20
bent rear delt cable fly 35x4x20
cable press downs w/ rope 45x4x20
barbell curl 50x4x20
standing rear delt raise 65x4x20
across body tricep pull down 35x4x20
concentration curl 25x4x20
seated bent-over dumbbell lateral raises 25x4x20
pullovers 40x4x20

macros: P 448, C 235, F 56
steps: 26,903
cardio: 113 MIN -- HR 87
sleep: 6.5 hours -- myair 93
bw: 228.6
bp: 112/54 -- 61
bg_fstd--bg_fed: 58--67

40 mg test c
24 iu somatropin
1 mg semaglutide
25 mcg t3
150 mcg t4
600 mg L-Carnitine
LMNT zero sugar electrolyte packet
6g fish oil
600mg citrus bergamont
4g astragalus
500mg tudca
600mg magnesium glycinate
40mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2


 
1/28___upper

crunches 50
hyperextensions 50
pull-ups 14
converging chest press 4.5pps x6
cg cable row 180x17
db ohp 40x12
chest supported db row 133x11
dip machine 250x10
drag curl 35x20

macros: P 429, C 249, F 61
steps: 26,331
cardio: 87 MIN -- HR 90
sleep: 4 hours -- myair 0
bw: 227.3
bp: 118/59 -- 76
bg_fstd--bg_fed: 72--81

40 mg test c
24 iu somatropin
25 mcg t3
150 mcg t4
40 mg isotretinoin
6g fish oil
600mg citrus bergamont
4g astragalus
500mg tudca
600mg magnesium glycinate
40mg melatonin
6000 IU Nattokinase
10k iu + 200mcg d3/k2
2.8 g Potassium Citrate Powder
10 g Polyethylene Glycol 3350
1800 mg nac
50 mg zinc
72 mg magnesium
200 mg CoQ10
1575 mg dandelion extract
 

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