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- Joined
- Sep 14, 2025
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12-16 week offseason log - sponsored by UGL OZ @AJ
Goals:
Grow as much as possible lol ideally 2kg of lean mass gain
Personal Info/Log Introduction:
Age: 29
Height: 164cm
Current Weight: 75.5kg
Goal Weight: 78-80kg
Current Physique
(ATTACHED)
Coach: me
Current Plan/cycle
Compounds and dosages:
5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10
we’ll see lol
40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.
Lab Used:
@AJ
Support Supplements:
1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg
Intra workout supplements:
10g EAAs unflavoured
5g citrulline malate
3g beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine
1 scoop Powerade
2 scoops Powerade on leg days
Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 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 - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g
Calories: 2600-3000
Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread
Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein
Intra:
2 scoops Powerade powder
Post-Workout (Immediately After)
30g whey protein
Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar
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
1 tub gym bod ice cream or 1 musashi protein crisp
Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand
CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike
WATER INTAKE:
4-5L daily
Goals:
Grow as much as possible lol ideally 2kg of lean mass gain
Personal Info/Log Introduction:
Age: 29
Height: 164cm
Current Weight: 75.5kg
Goal Weight: 78-80kg
Current Physique
(ATTACHED)
Coach: me
Current Plan/cycle
Compounds and dosages:
5iu SHOGUN growth hormone fasted
Will bump this up to 8-10iu next week or the week after - splitting the dose in half am fasted and post workout.
SHOGUN gh is really strong, I’ve used 7.5-8iu on the weekend to test it out and it makes my hands really numb/annoying - my hands are a little numb and tingly from 5iu so I will bump it up however much I can handle idk if I can handle 10
we’ll see lol 40mg Platinum NPP every Monday and Thursday
Will bump this up to 50mg when I see how I tolerate the dosage.
Lab Used:
@AJ
Support Supplements:
1000mg tudca
1200mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
6000mg fish oil
10g glutamine
Citrus Bergamot 2000mg
Curcumin 1000mg
Berberine 500-1000mg
Intra workout supplements:
10g EAAs unflavoured
5g citrulline malate
3g beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine
1 scoop Powerade
2 scoops Powerade on leg days
Training Program:
Monday - back/triceps/abs
Narrow grip lat pull downs - 1 working set 6-10 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 - 2 x 8-10
Plate loaded low row - 2 x 8-10
Cable pullovers (rope attachment) - 1x8-10 drop set 6-10
Cable push downs (V bar or straight bar) - 3 working set 8-12 reps - drop set on the last set
Cable overhead extensions - same
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Tuesday - legs/abs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Wednesday - chest/delts/abs
Hammer strength plate loaded bench press - 3 working set 8-12 reps
Last set drop to half weight for a drop set
Hammer strength plate loaded incline press - same
Pec dec - same - but hard contraction each rep
Reverse pec dec - 3x10-15 hard contraction
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
6 ways - 4 x 8-12
Db lateral raises - 4x12 drop sets on last 2 sets
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Thursday - back/biceps/abs
Hammer strength high row - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Hammer strength iso row - 3x8-12
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x8-10 drop set 8-10
Cable bicep curls - 3 working set 8-12 reps - last set drop set
Db curls - 2x8-12
Preacher curls - 2x8-12
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Friday - legs
Seated leg curls - 1 working set 8-10 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 4x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 4x10-12 2 second holds at top and bottom
Lying leg curls - 4x8-12 squeeze at the top
Seated leg curls - 1 working set 8-10 repa
2nd set same weight as 1st but drop to half weight for a drop set
Weighted crunches - 5x8-12
Weighted leg raises - 5x8-12
Diet Overview:
Bulking/offseason
Macros:
Protein - 230g
Carbs - 180-200g
Fat - 100-120g
Calories: 2600-3000
Meal 1
3 whole eggs
250ml egg whites
2 slice multigrain bread
Meal 2- Pre-Workout
8 corn thins or 2 multigrain bread rolls
20g honey
15g peanut butter
30g whey protein
Intra:
2 scoops Powerade powder
Post-Workout (Immediately After)
30g whey protein
Post-Workout Meal 3 (30 mins later)
120g chicken breast
150g white rice
1 lcm bar
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
1 tub gym bod ice cream or 1 musashi protein crisp
Meal 6 - Final Meal
250g YoPro yogurt
50g low carb granola red tractor brand
CURRENT CARDIO:
Am 6 days per week - 30 mins spin bike
Pm post workout only - 30 mins spin bike
WATER INTAKE:
4-5L daily
