Andy's Daily Log

[Andy-Just-Gyms]

Hell, yeah bro! Got a show coming up that’s what’s up brother. I hope to find one in the fall that I will do. On Christmas Day I also did not count any of my food lol. Looking forward to watching along as you shape into what you will be on stage. This is all new for me so I’m hoping by fall I can step on stage with the help of my coach eazy

Prep is an emotional roller coaster. First you’re excited because you have food and start to get lean, then you hate yourself and start questioning everything about whether you made the right choice to compete because you’re starting to feel the fatigue. Then prep face falls in place and the brain fog hits you, you don’t even think straight anymore and just eat and go to the gym out of habit. Then you get excited again when you start getting to the end of prep and realize you need a second wind to finish. Having a coach is a good idea to have another pair of eyes that isn’t burnt out and full of doubt.

 

[Andy-Just-Gyms]

Daily Log

Day 2/84
Start weight: 164.8lbs

Workout:

Shoulders/Arms

Unilateral Cable Lateral Raise - 6 sets, 8-12 reps
Dumbbell Shoulder Press - 5 sets, 6-10 reps
Reverse Pec Deck - 5 sets, 8-12 reps
Alternating Dumbbell Bicep Curl - 4 sets, 6-10 reps
Alternating Dumbbell Hammer Curl - 3 sets, 8-12 reps
EZ Bar Curl - 3 sets, 6-10 reps
Triceps Pressdown - 5 Sets, 8-12 reps
Overhead Triceps Extension - 3 sets, 12-15 reps

30 mins post lift cardio
20 mins sauna

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil
500mg Citrus Bergamot
500mg (extracted)15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe
600mg Ashwagandha

Sleep:
8 hours

Cycle:

500mg Test Cyp (US-Pharmacies)
600mg Primo E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2.5mg Retatrutide (twice weekly)
150mg Glutathione daily
4mg Bronchogen daily

75mcg T3
200mcg T4
20mcg Clenbuterol

Notes: For some time, I’ve been doing my shoulders/arms day in the shoulder-biceps-triceps order and now I’m feeling like my triceps are starting to fall behind so I will be switching up my exercise order to focus more on my triceps. Not really changing anything programming wise, just prioritizing triceps earlier in the workout with less fatigue. Dropped almost 4lbs of water weight from the previous day from the refeed week. Looking forward to dropping more water weight and “getting flat”.

 

[Andy-Just-Gyms]

Daily Log

Day 3/84
Start weight: 163.6 lbs

Workout:

Legs

Leg Press - 6 sets, 6-10 reps
Lying Leg Curls - 5 sets, 8-12 reps
Unilateral Leg Extension - 4 sets, 8-12 reps
Hip Adduction - 5 sets, 6-10 sets
Single Leg Hamstring Curl - 5 sets, 6-10 reps
Bulgarian Split Squats - 4 sets, 8-12 reps
Calve Raises - 5 sets, 12-15 reps

30 mins post lift cardio
15 mins sauna

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil
500mg Citrus Bergamot
500mg (extracted)15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe
600mg Ashwagandha

Sleep:
8 hours

Cycle:

500mg Test Cyp (US-Pharmacies)
600mg Primo E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2.5mg Retatrutide (twice weekly)
150mg Glutathione daily
4mg Bronchogen daily

75mcg T3
200mcg T4
40mcg Clenbuterol

Notes: Brutal leg day. But it was a lift that was a reminder of exactly how hard I can actually push. Hamstrings and Adductors need the most work, and I definitely need to stretch more because my whole posterior chain is tight and I don’t want to injure/tear anything.

 

[Andy-Just-Gyms]

Daily Log

Day 4/84
Start weight: 165.4 lbs

Rest Day

30 mins cardio

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil
500mg Citrus Bergamot
500mg (extracted)15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe
600mg Ashwagandha

Sleep:
8 hours

Cycle:

500mg Test Cyp (US-Pharmacies)
600mg Primo E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2.5mg Retatrutide (twice weekly)
150mg Glutathione daily
4mg Bronchogen daily

75mcg T3
200mcg T4
40mcg Clenbuterol

Notes:

I took New Year’s Eve as a rest day, but I did update my meal plan for now.

I’ve broken it down into 4 meals.

Meal 1: 7oz 96/4 Cooked Ground Beef(fat drained), 2oz Penne Protein Pasta

• Protein: 70g
• Carbs: 33g (net)
• Fats: 11g
• Calories: 511

Meal 2: 7oz 96/4 Cooked Ground Beef(fat drained), 2oz Penne Protein Pasta

• Protein: 70g
• Carbs: 33g (net)
• Fats: 11g
• Calories: 511

Meal 3: 5.8oz Chicken Breast, 2oz Penne Protein Pasta

• Protein: 60g
• Carbs: 33g (net)
• Fats: 2g
• Calories: 390

Pre workout Meal: 340g Plain Greek Yogurt, 30g Granola, 2 scoops Whey Isolate drip

• Protein: 90g
• Carbs: 34 (net)
• Fats: 9g
• Calories: 577

Totals

• Protein: 290g
• Carbs: 133g
• Fats: 33g
• Calories: 1989

Over time, I will cut out the granola from my preworkout meal, and probably use a different meal as a preworkout meal for the carbs to be centered around the workout. Additionally, I will eventually switch one of the protein sources from ground beef to chicken breast or ground turkey to get a leaner cut, less fats as the deficit continues. Around 6 weeks out from my show, I will likely switch all the pasta out for mixed vegetables. I am partial to these fire roasted blend of vegetables that I’ve seen at Costco, (i think the brand is called primavera) but it’s just fire-roasted vegetables with a dash of olive oil. No special seasonings or sauces. Then obviously as I get to about 1.5-1 weeks out, it’s asparagus time, obviously.

The reason I am staying away from a lot of vegetables right now is because I don’t handle them well from a digestion perspective. I have done all the elimination dieting and switch to the vegetables low on the FODMAPS group/scale and that still doesn’t work. In my off season, I plan on getting GI mapping done because I have always had digestive issues so I’ll need to get that sorted out, especially when I start pushing food.

So that’s the general dietary breakdown/update for this prep. I will obviously be supplementing with vitamins and minerals as well to help curb any deficiencies.