DLTBB
Deltasaurus Rex
- Joined
- Apr 16, 2022
- Messages
- 986
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Hi UG-B.
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. I'm also keeping this log on UK-M but I'd like to share it here too because it looks as if there is a lot of experienced guys who I'd value input and ideas from.
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 supplements for almost a year due to a prison sentence for an AAS-related offence. 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 my logs 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.
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 at this stage. Never say never. But I mainly do this because I enjoy training and I like trying to optimise and experiment with my routine, diet and supplements. I appreciate the 'classic' looking bodybuilders, Bob Paris, Benfatto and so on, but I don't really have a goal physique. I just want to get better in general.
I do prefer to maintain a leaner look, so any size I gain will be done slowly. I'll either be in a very small surplus of 200-300 calories or 'maingaining'. 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 whole 1-year holiday situation. I've already made good steps forward. 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 earner. 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 clients to occupy my downtime in the evening.
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:
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.
Push (A)
Focus: Chest, Shoulders & Triceps
Focus: Back & Biceps
Focus: Quads, Hamstrings, Glutes & Calves
Focus: Chest, Shoulders & Triceps
Focus: Back & Biceps
Focus: Quads, Hamstrings, Glutes & Calves
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:
Meds/Supplements
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.
Recent Pics
Progress August - Now
Back is lagging in comparison to legs/shoulders but will add more back volume when I reorganise split next time.
Video: Legs
Video: Calves
Have some more recent pictures/videos on Instagram - @manc.fit
I'm going to copy and paste the entries from my UK-M journal here for the last 2 weeks or so to give a run-down of recent training, lifts etc.
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. I'm also keeping this log on UK-M but I'd like to share it here too because it looks as if there is a lot of experienced guys who I'd value input and ideas from.
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 supplements for almost a year due to a prison sentence for an AAS-related offence. 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 my logs 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.
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 at this stage. Never say never. But I mainly do this because I enjoy training and I like trying to optimise and experiment with my routine, diet and supplements. I appreciate the 'classic' looking bodybuilders, Bob Paris, Benfatto and so on, but I don't really have a goal physique. I just want to get better in general.
I do prefer to maintain a leaner look, so any size I gain will be done slowly. I'll either be in a very small surplus of 200-300 calories or 'maingaining'. 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 whole 1-year holiday situation. I've already made good steps forward. 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 earner. 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 clients to occupy my downtime in the evening.
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
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 1 | Push (A) |
Day 2 | Pull (A) |
Day 3 | Legs (A) |
Day 4 | Rest |
Day 5 | Push (B) |
Day 6 | Pull (B) |
Day 7 | Legs (B) |
Day 8 | Rest |
Push (A)
Focus: Chest, Shoulders & Triceps
Exercise | Sets/Reps |
Flat Barbell Bench Press | 3 x 6-10 |
Seated DB Shoulder Press | 3 x 6-10 |
Pec-deck Fly | 3 x 8-12 |
Cable Triceps Pushdown (Rope) | 3 x 8-12 |
Lateral DB Raise | 3 x 8-12 |
- Build up to working sets with warm-up sets at a lighter weight
- Warm up rotator cuffs before pressing
Focus: Back & Biceps
Exercise | Sets/Reps |
Lat Pull-Down | 3 x 6-10 |
Bent Over Row | 3 x 6-10 |
Seated Incline DB Curl | 3 x 8-12 |
Pull-Up | 3 x 8-12 |
EZ-Bar Curl | 3 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
Focus: Quads, Hamstrings, Glutes & Calves
Exercise | Sets/Reps |
Back Barbell Squat | 3 x 6-10 |
Leg Press | 3 x 6-10 |
Lying Hamstring Curl | 3 x 8-12 |
Standing Calf Raise | 3 x 8-12 |
Leg Extension | 3 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
Focus: Chest, Shoulders & Triceps
Exercise | Sets/Reps |
Close Grip Bench Press | 3 x 6-10 |
Standing Barbell Press | 3 x 6-10 |
Incline DB Fly | 3 x 8-12 |
Overhead Triceps Extension | 3 x 8-12 |
Lateral DB Raise | 3 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
Focus: Back & Biceps
Exercise | Sets/Reps |
Pull-Up | 3 x 6-10 |
Deadlift/Rack Pull | 3 x 6-10 |
DB Hammer Curl | 3 x 8-12 |
Lat Pull-Down (Neutral Grip) | 3 x 8-12 |
Preacher Curl | 3 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
Focus: Quads, Hamstrings, Glutes & Calves
Exercise | Sets/Reps |
Lunge | 3 x 6-10 |
Glute Ham Raise | 3 x 6-10 |
Hack Squat | 3 x 8-12 |
Seated Calf Raise | 3 x 8-12 |
Abductor/Adductor | 3 x 8-12 |
- Build up to working sets with warm-up sets at a lighter weight
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
Meds/Supplements
- 400 Test
- 50 Var
- 10 Cardarine
- Iron
- B12
- Probiotics
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.
Recent Pics
Progress August - Now



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


Video: Legs
Video: Calves
Have some more recent pictures/videos on Instagram - @manc.fit
I'm going to copy and paste the entries from my UK-M journal here for the last 2 weeks or so to give a run-down of recent training, lifts etc.