![[UGL OZ] Underground Labs Australia](https://ugltalk.is/data/siropu/am/user/1656ea702dfc6f.gif)
- Joined
- Sep 14, 2025
- Messages
- 113
- Reaction score
- 405
Goals:
Maintenance in muscularity and conditioning
Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos
Coach: me
Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight
Lab Used:
UGL OZ
Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine
Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine
Training Program:
Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds
Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds
Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15
Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15
Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Diet Overview:
Maintenance/Health phase
Macros:
Protein - 300g
Carbs - 170g
Fat - 70g
Calories: 2300
Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread
Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein
Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-2 scoops lower body days
Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)
Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables
Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured
CURRENT CARDIO:
Am 6 days per week - 40 mins spin bike
Pm post workout only - 30 mins spin bike
(5 days per week)
WATER INTAKE:
4-5L daily
RESTING HEART RATE: 73bpm
Notes:
To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.
I have stayed much tighter in the past but this time is different.
I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. Heart broken, my life completely turned upside down 1 week before my first pro win. So I have finally taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me.
This is my new life.
I pushed through, I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.
I am living proof that your mind is the strongest, most powerful tool you have.
The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result
It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.
But life happens. But I’m okay. My heart still hurts but every day feels a little better.
At least I know what I’m made of. Sometimes you gotta go through hell to find that out.
6 weeks break for me than into offseason.
I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol
For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.
Maintenance in muscularity and conditioning
Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 75kg
Goal Weight: maintenance
Current Physique
Refer to photos
Coach: me
Current Plan/cycle:
Cruise:
5iu SHOGUN growth hormone
50mg primo every fortnight
Lab Used:
UGL OZ
Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine
Intra workout supplements:
1 scoop Powerade powder upper days
2 scoops Powerade powder lower body days
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine
Training Program:
Monday - back/triceps/abs
Straight arm pull downs - 3 sets 15 reps (warm up)
Neutral grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Single arm cable row - 3x10-12
Straight arm pull down- 2x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Machine crunch machine - 3x15
Leg raises - 3x15 4 second holds
Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds
Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Db pullovers - 3x12
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Leg raises - 3x15
Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row wise grip - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15
Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Diet Overview:
Maintenance/Health phase
Macros:
Protein - 300g
Carbs - 170g
Fat - 70g
Calories: 2300
Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread
Meal 2- Pre-Workout
8 corn thins
15g honey
15g peanut butter
30g whey protein
Post-Workout (Immediately After)
- 30g whey protein
-1 scoop Powerade
-2 scoops lower body days
Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
Meal 4
200g chicken thigh, steak, lamb, pork
Green veg (zucchini or spinach)
Meal 5 - Dinner
Half rotisserie chicken or 200g lean steak, pork, lamb
Green vegetables
Meal 6 - Final Meal
200g YoPro strawberry yogurt
30g low carb granola red tractor brand
2 x musashi protein crisp brownie flavoured
CURRENT CARDIO:
Am 6 days per week - 40 mins spin bike
Pm post workout only - 30 mins spin bike
(5 days per week)
WATER INTAKE:
4-5L daily
RESTING HEART RATE: 73bpm
Notes:
To be honest, as a professional bodybuilder I am embarrassed how I look post show and how I have handled myself.
I have stayed much tighter in the past but this time is different.
I can’t lie I have been in a lot of pain. Pain that I haven’t been able to address until I finished the Olympia. Heart broken, my life completely turned upside down 1 week before my first pro win. So I have finally taken the time to feel the pain and deal with it the only way I know how which is eating and drinking myself to death lol
As soon as I started with @UGL OZ as a sponsored athlete it signified a new beginning for me.
This is my new life.
I pushed through, I made it out the other side - while being present for dreams and making it to the Mr Olympia stage.
I am living proof that your mind is the strongest, most powerful tool you have.
The drinking lasted a week
I haven’t been on a diet plan for 2 weeks since the Olympia. And this is the result
It’s inevitable going in to offseason but I don’t expect to look so different so quickly, so that in itself is a mind fuck for sure.
But life happens. But I’m okay. My heart still hurts but every day feels a little better.
At least I know what I’m made of. Sometimes you gotta go through hell to find that out.
6 weeks break for me than into offseason.
I basically just have to get through next 4 weeks and then I will be able eat a little more because of the gh abuse lol
For now it’s just maintaining what I have, as best as I can in terms of muscularity and conditioning.
