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Discussion Starter · #1 · (Edited)
DLTBB Log

Hi UK-M.

I kept a couple of training logs here a few years ago and always found it to be a useful way to help keep myself accountable and to share/exchange ideas and knowledge with others.

The last few years have been a bit rocky for me, but I've been back to consistent training since the end of July 2021 and have regained a lot of the muscle I lost in my time away from training. I was completely off weight-training and cold turkey from any PEDs for almost a year due to a prison sentence. I made a more detailed post about the prison sentence and my life since being released here.

I'm 30 now, so I'm not the spring chicken I was when I originally started PEDs at 23. Back then, I used to use a plethora of drugs with no real regard for my health. I'm older and wiser now, so I'm going to try to keep things more sensible this time. I will be avoiding harsher compounds like Tren, Superdrol and Anadrol and keeping my dosages low to moderate for the compounds I do choose to use.

Physique Goals

The goal with the physique is simply to make small improvements while maintaining my fitness/health to the best of my ability. I've never fancied competing. A few people have said I'd have some potential in Men's Physique or Classic but I have no real interest in posing on stage in trunks as it stands. Never say never. But I mainly do this because I enjoy training and I like trying to optimise my routine, diet and supplement protocol to achieve the best results. I appreciate the 'classic' looking bodybuilders, Bob Paris, Francis Benfatto and so on, but I don't really have a ‘goal physique’. I just want to get better in general.

I prefer to maintain a leaner look, so any size I gain will be done slowly. I'll be in a very small surplus during cycle and trying to make lean gains. The scale won't move up as fast as a regular all out bulk but it'll prevent me from having to do any cutting/dieting/tidying up and allow for more consistent progress.

Personal Goals

I'm still in the process of rebuilding my life after the prison sentence. I've already made good progress. I'm back working again with a job at a good firm, I have a new partner, we're due to move in together in less than two weeks, I'm avoiding recreational drugs/alcohol and I'm doing a little bit of training/diet planning/preparation on the side as an extra source of income. My main goals in this department are to stay on the straight and narrow, maintain good relationships with friends/family/partner, work up the ladder in work and take on a few more coaching clients to occupy my downtime in the evening and help me put together some savings.

Health Goals

I'm on the brink of receiving a diagnosis for a health condition which me and my Doctor suspect is an inflammatory bowel disease called Ulcerative Colitis. It's essentially an autoimmune disease which causes a lot of inflammation in the bowel/digestive tract. For the most part it's been manageable but it can flare up occasionally which can result in me shitting blood upwards of 15 times a day. As you can imagine, it's not optimal for any kind of progress with exercise/weight gain, but I'm doing what I can. The hope is to be prescribed with medication which will counteract the inflammation or suppress the immune system which will bring the condition into 'remission' and rid me of the side effects. It's been a bit frightening in all fairness because I've always been in good health and this popped up relatively out of the blue. Apparently stress can be a factor in its onset and it originally popped up while I was in prison - could be a complete coincidence however. I'll document the journey back back to good health in here and outline any flareups I suffer/treatment I receive.

The goal is to get the side effects under control so I can feel 100% (or close) again - it can be quite draining. I'll be making a conscious effort throughout to do regular cardio, keep nutrition somewhat 'clean', minimise the amount of harmful things going into my body and adding supplements where necessary to improve health markers.

Current progress on this is multiple blood samples were taken and sent off this week and a stool sample was dropped off at the GP's office today. Next stage is usually an endoscopy one the results from the samples come back.

Timeline so far:
  • 05/04/2022 - Bloods taken by GP
  • 06/04/2022 - Stool sample sent off
  • 07/04/2022 - First bloods back. 2 inflammation markers elevated which hints at UC. Anaemic due to blood loss/poor absorption as a result of inflammation. Prescribed super high-strength Iron supplement to raise Iron levels
  • 11/04/2022 - GP gave me urgent referral to gastroenterologist. Iron supplements helping with lethargy and no more dizziness when I stand up
  • 13/04/2022 - Started using BPC-157 & TB-500 Peptides (Peak Body) to help reduce inflammation and heal the GI tract - I will be keeping a log of my experience with the peptide stack here
  • 26/04/2022 - Stool sample results showed my calprotectin as being in the 600’s which points towards ulcerative colitis. GP tried to expedite specialist referral
  • 27/04/2022 - GP prescribed a course of corticosteroids (Prednisolone) and a PPI (Omeprazole) to get the flare up under control and reduce inflammation while I wait for an appointment with the specialist
Recent Pics

24/04/2022 - Off Anavar for one week. Running 400mg Test E.





19/04/2022 - After 50 day Anavar 50mg alongside 400mg Test E



Progress August - Recent







Back is lagging in comparison to legs/shoulders but will add more back volume when I reorganise split next time.




Video:

I have some more recent pictures/videos on my Instagram page which is - @manc.fit.

I've moved information about my routine, supplements and current cycle over to the next post as this post was getting quite busy.
 

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Discussion Starter · #2 · (Edited)
Training Split

Current split is a basic low-volume PPL A/B routine which I will post this below. I've done a more in-depth writeup on this if anybody is interested. Abs I am hitting directly 3-4 times a week and cardio is in 6-7 times a week. 30 minutes at ~140BPM treadmill incline walk. You will see some variation between this routine and the exercises I'm doing in sessions at the moment. The main reason being, I'm training between two gyms and my second gym is very busy in the evening meaning I have to substitute new exercises in. Exercise choice will be more consistent when I'm at one gym full time after moving house. I made a more detailed post about my split here.

I intended to run it as below but I skip the rest days quite often because I get bored and feel lazy if I miss a day. If I'm recovering in between sessions and missing the rest isn't hindering me, I don't mind.

Day 1Push (A)
Day 2Pull (A)
Day 3Legs (A)
Day 4Rest
Day 5Push (B)
Day 6Pull (B)
Day 7Legs (B)
Day 8Rest

Push (A)
Focus: Chest, Shoulders & Triceps

ExerciseSets/Reps
Flat Barbell Bench Press3 x 6-10
Seated DB Shoulder Press3 x 6-10
Pec-deck Fly3 x 8-12
Cable Triceps Pushdown (Rope)3 x 8-12
Lateral DB Raise3 x 8-12

  • Build up to working sets with warm-up sets at a lighter weight
  • Warm up rotator cuffs before pressing
Pull (A)
Focus: Back & Biceps

ExerciseSets/Reps
Lat Pull-Down3 x 6-10
Bent Over Row3 x 6-10
Seated Incline DB Curl3 x 8-12
Pull-Up3 x 8-12
EZ-Bar Curl3 x 8-12

  • Build up to working sets with warm-up sets at a lighter weight
  • Pre-exhaust your Lats with a few sets of cable pull-overs if you struggle with mind-muscle connection
Legs (A)
Focus: Quads, Hamstrings, Glutes & Calves

ExerciseSets/Reps
Back Barbell Squat3 x 6-10
Leg Press3 x 6-10
Lying Hamstring Curl3 x 8-12
Standing Calf Raise3 x 8-12
Leg Extension3 x 8-12

  • Build up to working sets with warm-up sets at a lighter weight
  • Pre-exhaust your Glutes with a few sets of bridges if you struggle with mind-muscle connection or are very Quad-dominant with Squats
Push (B)
Focus: Chest, Shoulders & Triceps

ExerciseSets/Reps
Close Grip Bench Press3 x 6-10
Standing Barbell Press3 x 6-10
Incline DB Fly3 x 8-12
Overhead Triceps Extension3 x 8-12
Lateral DB Raise3 x 8-12

  • Build up to working sets with warm-up sets at a lighter weight
  • Warm up rotator cuffs before pressing
  • Grip on CGBP doesn’t have to be too narrow – can be around shoulder width
Pull (B)
Focus: Back & Biceps

ExerciseSets/Reps
Pull-Up3 x 6-10
Deadlift/Rack Pull3 x 6-10
DB Hammer Curl3 x 8-12
Lat Pull-Down (Neutral Grip)3 x 8-12
Preacher Curl3 x 8-12

  • Build up to working sets with warm-up sets at a lighter weight
  • Pre-exhaust your Lats with a few sets of cable pull-overs if you struggle with mind-muscle connection
Legs (B)
Focus: Quads, Hamstrings, Glutes & Calves

ExerciseSets/Reps
Lunge3 x 6-10
Glute Ham Raise3 x 6-10
Hack Squat3 x 8-12
Seated Calf Raise3 x 8-12
Abductor/Adductor3 x 8-12

  • Build up to working sets with warm-up sets at a lighter weight
Nutrition

Calories are at 3,200. Protein is at 175g. This is all I track. This should be a very slight surplus for me but my weight gain has stalled due to having a flareup with my illness. My body is probably not absorbing food/vitamins very well right now. I will adjust this if necessary. I'm currently using Huel Black Edition 1-2 times a day to increase calorie intake without upsetting my stomach too much. Seems a good addition so far.

Staple food/drinks are currently:
  • Whey (MyProtein)
  • Huel Black Edition
  • Greek Yoghurt
  • Milk
  • Chicken
  • Oats
  • Granola
  • Rice
  • Bread
I do have the odd bit of junk, cookies, brownies, cakes, pizza etc. but I am trying to limit it at the moment as it can set symptoms off with my digestive system. I did try gluten-free recently and it did seem to subdue symptoms for a week or two but my GP said it'd make little impact realistically as the condition is immune/inflammation-related and I missed gluten so I've gone back to normal.

Meds/Supplements
  1. 400mg Test E/week
  2. 50mg Anavar/day
  3. 10mg Cardarine/day
  4. Iron
  5. B12
  6. Probiotics
These are the highest doses you'll see me using. Health is a priority now and I will try to get as much as I can out of smaller doses of more mild meds. Cycles will last a maximum of 8-10 weeks with cruises at ~150 T for equal time in between. Honestly don't think anything more than that is necessary for a regular non-competing weightlifting bro. I can still gain while cruising if I set my training/diet up properly and I'm consistent with it.

Cardarine is in for the endurance boost. I'll be training for a 10KM so hoping to get a small boost to my overall fitness in preparation for that.

B12/Iron are in there as many people with UC are deficient. I get my bloods back from my Doctor in a week so supplementation may change to counteract any deficiencies.

6th April

Best sleep I've had in a few weeks. Symptoms have been mild compared to previous week today. Had to take a stool sample to the Doctor's this morning. Appetite was decent. Had 1 Huel shake to bump up calories, Black Edition is digesting well for me. Taste isn't great but definitely doable.

Training was Pull which consisted of:
  • Lat pull-down machine 3 x 6-8
  • Seated cable row 3 x 6-8
  • Fat grip barbell curl 3 x 8-10
  • Shrugs 3 x 10-15
  • Cable curls 3 x 6-8
Cardio was 30 minutes incline walk at 140BPM.

Abs was:
  • Crunch with legs raised 3 x 10-12
  • Ab wheel roll-out 3 x 10
  • Side crunch 3 x 10-12 per side
Worked from home today. Fairly easy day. Going in to the office tomorrow which means an early rise and a longer day overall. 50/50 on training tomorrow but it will be legs if I do and might be at the other gym I use in Northwich rather than the one in Sale.

Getting the keys for my new house in 1.5 weeks so me and the Mrs are just doing final preparations so we're ready in advance.
 

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Full Body Routine.
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Welcome to the members Journals! Seen you pictures somewhere else but you are in very good condition mate. A friend of mine that has been bodybuilding for years has Colitis but it does not seem to have hindered his progress. Hope it is the same for you. Great detail you have gone into with your first posts and it reads well, I will keep checking in as I follow all the current members Journals. Hope your bodybuilding efforts go well for you. Cheers.

For what it is worth, you would do well in a competition!
 

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Discussion Starter · #4 ·
Welcome to the members Journals! Seen you pictures somewhere else but you are in very good condition mate. A friend of mine that has been bodybuilding for years has Colitis but it does not seem to have hindered his progress. Hope it is the same for you. Great detail you have gone into with your first posts and it reads well, I will keep checking in as I follow all the current members Journals. Hope your bodybuilding efforts go well for you. Cheers.

For what it is worth, you would do well in a competition!
Cheers Brian. I'll keep an eye on yours too.

Maybe one day if I get my stomach under control. I feel like I'd wither away if I did a long diet at the moment.
 

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Discussion Starter · #8 ·
Good simple effective routine. You're in good condition. Interested to see what you can do on those low doses. Will be following along. Interested in your current weight and your height?
It does the trick. I'm about 7-8 weeks in to it at the moment. I reckon I'll stick with it for another ~6 weeks or so before I make a new one. I'm going to try to increase the volume on my back sessions especially next time as my mid-back and traps are lagging. Height is 5'6 and current weight I'm uncertain of but I'm going to use the scale in Boots on Friday to see where I'm at.
 

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🤨🤔DC🙂
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Well presented & articulate - all the best… following👍
 
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I remember you well from a few years ago and you helped me out in detail with a question I had; I have always been appreciative. You look awesome mate, I'm glad the sh1t is behind you and wish you nothing but the best. Didn't you have a Bond-like picture of you coming out of the ocean back in the day or was that someone else?

Will be following.
 

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Discussion Starter · #20 ·
I remember you well from a few years ago and you helped me out in detail with a question I had; I have always been appreciative. You look awesome mate, I'm glad the sh1t is behind you and wish you nothing but the best. Didn't you have a Bond-like picture of you coming out of the ocean back in the day or was that someone else?

Will be following.
I remember your name mate.

:ROFLMAO: Yes that was me. Think I was in Cancun. Looked like a shorter Daniel Craig on Superdrol.
 
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