Friggemall Prep Journal

[Friggemall]

Meal plan 3-9-25

Diet
Meal 1. 1 cup egg whites, 5 oz lean beef, bison or turkey, 1/3 cup cream of rice

Meal 2. 8oz chicken 1 cup rice

Meal 3. 8oz turkey or bison, 2 cups of greens or garden salad

Meal 4. 6oz tuna 1 cup rice (pre workout meal. If training before meal 4, move up 4 to that spot in plan)

Meal 5. 60 grams whey mixed with water, a banana and 1 rice crispy
treat

Meal 6. If still awake, 60 grams of whey or 1.5 cup eggwhites

 

[Friggemall]

Last night's shoulders

4 sets 10 of light simultaneous (10 lb dumbells) lateral and front raises (so 20 reps each set)

Front/side/rear delt raises superset - 5 total sets- 255 reps
Set 1 - 20 reps front, side then rear
2 - 18, 18, 18
3 - 15, 15, 15
4 - 12, 12, 12
5 - 20, 20, 20

This will fry your delts and set 5 is killer

4 sets 8-10 reps behind the neck press
4 sets 8-10 reps front press

reverse flies on pec deck for rear

20 minutes on stairmaster

 

[jipped genes]

Meal plan 3-9-25

Diet
Meal 1. 1 cup egg whites, 5 oz lean beef, bison or turkey, 1/3 cup cream of rice

Meal 2. 8oz chicken 1 cup rice

Meal 3. 8oz turkey or bison, 2 cups of greens or garden salad

Meal 4. 6oz tuna 1 cup rice (pre workout meal. If training before meal 4, move up 4 to that spot in plan)

Meal 5. 60 grams whey mixed with water, a banana and 1 rice crispy
treat

Meal 6. If still awake, 60 grams of whey or 1.5 cup eggwhites

Meal 5 post wo?

 

[genetic freak]

I love the delt super set. I get more delt growth doing that than any pressing. I really like that you do them before pressing. More blood in the muscle and joint for the pressing movements, meaning less risk for injury and less resistance needed to stimulate growth.

That meal plan looks really familiar. Haha. My volume is just a bit different.

 

[Friggemall]

Meal 5 post wo?

yes

 

[Friggemall]

I love the delt super set. I get more delt growth doing that than any pressing. I really like that you do them before pressing. More blood in the muscle and joint for the pressing movements, meaning less risk for injury and less resistance needed to stimulate growth.

That meal plan looks really familiar. Haha. My volume is just a bit different.

When I do that superset, I have to do it first, after warmups or the burn gets so bad you'll start cheating too much by holding it to middle or last in the session. That 5th set is bad and one has to focus or the elbows get ahead of the hands.

My typical warm-up is:
the same with the 10lb front and side raises. But then I do the lifeline stacked weight shoulder machine:
1st warmup - 4 sets facing the back 5 reps, 10 second pause, 5 reps, 10 second pause, pump to failure ~8 reps.
2nd warmup - 4 sets facing front - rep 1 5 second negative, rep 2, 4 second negative, 3, thne 2 then pump to failure, again ~8 reps is the target.
3rd warm up - 4 sets on the lateral raise machine arms straight out f0r 10-12 reps, superset with standing up & bending over with head on backrest for 10 reps of rear delts.
Then go to work... with a couple pressing movements, front & rear or dumbbell presses and arnolds, and individual sets for front, lateral & rear raises. sometimes I will also do a 3 exercise superset, like dumbbell presses, straight bar front raises & 45lb plate front raises. Or I might just do all the exercises combined for the session...I love shoulders and often have to stop myself or next thing I know I'm doing 35-40 sets.

 

[genetic freak]

When I do that superset, I have to do it first, after warmups or the burn gets so bad you'll start cheating too much by holding it to middle or last in the session. That 5th set is bad and one has to focus or the elbows get ahead of the hands.

My typical warm-up is:
the same with the 10lb front and side raises. But then I do the lifeline stacked weight shoulder machine:
1st warmup - 4 sets facing the back 5 reps, 10 second pause, 5 reps, 10 second pause, pump to failure ~8 reps.
2nd warmup - 4 sets facing front - rep 1 5 second negative, rep 2, 4 second negative, 3, thne 2 then pump to failure, again ~8 reps is the target.
3rd warm up - 4 sets on the lateral raise machine arms straight out f0r 10-12 reps, superset with standing up & bending over with head on backrest for 10 reps of rear delts.
Then go to work... with a couple pressing movements, front & rear or dumbbell presses and arnolds, and individual sets for front, lateral & rear raises. sometimes I will also do a 3 exercise superset, like dumbbell presses, straight bar front raises & 45lb plate front raises. Or I might just do all the exercises combined for the session...I love shoulders and often have to stop myself or next thing I know I'm doing 35-40 sets.

I like it! I am going to give that superset a try then pass it on to some of my clients.

My female clients are obsessed with my shoulder programs, as they get compliments all the time on their delt growth. It is all doing similar stuff like your superset. They will probably fall in love with it, after cussing me out first. Haha. A couple actually do swear at me. Kind of turns me on. LMAO!

 

[BD Cool]

Let me see if I can try to keep this updated.
Currently 20 weeks out from Chicago Pro, July 18 & 19. (Then the plan is Tampa Pro July 31-August 2, then Pro Masters World Championships August 31.)

At the moment just training hard waiting on the plan from my coach.

Training:
Monday: Legs - quad dominant
Tuesday: Shoulders & chest - Shoulder dominant
Wednesday: Back Thickness
Thursday: bi's & tri's or day off (if day off I'll work them in with others or a little every day)
Friday: Legs Hamstring dominant
Saturday: Chest & shoulders - Chest dominant
Sunday: Back width ( if I feel I need a day off I'll do more widths sets on thickness day)

Before coach stops me, this is my current (I am blasting right now so please don't do this stupid sh*t):

(note once coach gives me the plan, I presume it will be as in the past, Test & mast or Test & primo and possibly some winny later)
400 mg ew Test cyp
500 mg ew Sust
300 mg ew Primo
600 ew Eq
400 ew NPP
400 mg ew Tri-tren (just added it 2 weeks ago for a quick load) coach hates tren so he will not have that in the plan at all.)
1ml Giantsbain pre w/o
6 IU ed GH
12-15 IU slin on back and leg days
50-75 mcg IGF1-LR3 post w/o

Pre fasted cardio
SLU-PP-332 250mg 2x/ed
Methylene Blue 30 mg/ed
400mg injectable L-Carnitine (pre fasted cardio only currently)

(cannot remember doses of most because I dump them in a large fishing tacklebox container)

Scripted atorvastatin
baby asprin
NAC
TUDCA
C0Q10 (due to statin)
Vit C
B12 (doctor requested)
Multi
Pycnogenol
K2
Liv Aide
Astragalus
D3 10,000 iu
Ogoplex
Reveratrol
Gluthione
Invositol
Milk Thistle
Saw Palmetto
Iron 65 mg (doctor requested)

How do you like the SLU-PP-332? Have you noticed an increase in endurance since you started it?

 

[tommyguns2]

With shoulders, I think the lower weight, higher volume is best over a long period of time. So many of us deal with shoulder injuries as we get stronger and start moving heavier weight. Sure, there are a few genetic freaks who somehow are immune to injury (I salute you!), but the rest of us schleps probably make better progress over the long term with lighter weight.

And drop sets are fantastic. I like to finish with light weight drop sets and flood the target muscle with blood. My bro logic is that I'm stretching that muscle fascia and permitting that muscle to grow a bit with all the blood flow. Then again, my delts have decent shape, but could use a bit more size, and my technique can be painfully slow. I'm the tortoise.... LOL

 

[Friggemall]

How do you like the SLU-PP-332? Have you noticed an increase in endurance since you started it?

Sorry, I have been very busy with work the training after to hop on here. I typically don't get on using the phone.

I do notice it but just recently. I was also using Methylene Blue, and I think that was part of my issue with endurance and cognitive function. I stopped it 1-1/2 weeks ago and just near the end of last week I noticed my focus, cognitive function and endurance is so much better.

 

[Friggemall]

Going to copy this from another post so I don't have to type an update saying just about the same thing...

I was using it with Methylene blue but stopped the blue a week & 1/2 ago because I read it can have negative effects on the kidneys. One of the reasons I'm taking SLU is because of the kidney benefits it is supposed to have. I get blood drawn again next week and will see. I will say and it might be my imagination, but I think my focus and cognitive function improved after removing the methylene blue.

I am leaning out very well but maintaining my weight thanks to my "super supplement" guy's great products.
Coach said on my check-in Sunday that I'm way ahead of 2023. To quote "you look tremendous and I'm not joking!!! Way ahead of last time!"

I'm only doing my super supplements and SLU with normal training and cardio at 30 minutes fasted and 30 minutes post w/o.

I have stopped slin for the most part I will still do it on leg, back and chest sometimes if I have my blood glucose up high enough. Coach has me having some fats pre workout and I prefer not to take slin with fats. I know that is an argumentative point, but I prefer not having the fats to take the chance on them being pulled in. I prefer to use IGF1-LR3 instead. It's from my "super supplement" guy and I know it's good stuff.

anyway - 15-1/2 weeks out and sitting strong at 231 lbs. Already have visible feathering in teardrops and vascular...I don't put much weight to the vascularity part though even though my wife does, lol. I want striated glutes and hammies lol.

Training is going well doing 30 minutes morning fasted and 30 minutes post workout cardio.
Posing daily and in between sets posing that muscle as well. Do 100 push-ups and 100 crunches every morning right before fasted cardio along with hypopressive breathing (vacuums).

 

[Friggemall]

Been a bit. Very busy training, work and life in general.
First two pics were 14 weeks out & just a couple mid w/o quick back pics.

next two are comparison from prep start Feb 28th @238.6lbs and May 4th @ 228.6lbs coach check-in.
I’m not one to post fasted check-in pics much. But here goes anyway.
No excuses but I looked like shit yesterday from work traveling last week, missed a few meals and f-ed up flights screwed me on training twice. Lots of work to get done this week to get back. 10-1/2 weeks out.