oCaprison
Iron
- Joined
- May 3, 2025
- Posts
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GYM + STRECHING!!
Bought all the peptides I said that I would buy from last post! (hgh, ai, bpc, tb, l-carnitine, ghk, gluta) I already have all the supplements on hand so like I know many people dont fw it but im lactose intolerant, dont go outside, struggle w sleeping bc of asthma+allergy and mild acne so I think its justified. GYM SCHEDULE! I need to know what I am actually doing!!
Note: I only work out with friends where I just copy them and don't really know what I am doing or do sports! I ASSUME I can do more because of the peptides lmk tho!!
GYM:Bought all the peptides I said that I would buy from last post! (hgh, ai, bpc, tb, l-carnitine, ghk, gluta) I already have all the supplements on hand so like I know many people dont fw it but im lactose intolerant, dont go outside, struggle w sleeping bc of asthma+allergy and mild acne so I think its justified. GYM SCHEDULE! I need to know what I am actually doing!!
Note: I only work out with friends where I just copy them and don't really know what I am doing or do sports! I ASSUME I can do more because of the peptides lmk tho!!
Day 1 – Monday: Back + Rear Delts + Core
- Pull-ups (assisted or bodyweight): 4 sets x 8–12
- Wide-grip Lat Pulldown: 4 x 10–12
- Seated Cable Row (elbows high): 3 x 12
- Dumbbell Rear Delt Fly (on incline bench): 3 x 15
- Face Pulls (cable): 3 x 15
- Decline Weighted Sit-ups: 3 x 15
- Plank Hold: 3 x 60 sec
- Rest: 60 sec between sets
Day 2 – Tuesday: Chest + Front Delts + Triceps
- Incline Dumbbell Press: 4 x 10
- Flat Machine Press or Barbell Press: 3 x 10–12
- Dumbbell Fly (on incline): 3 x 12
- Overhead Cable Triceps Extension (rope): 4 x 12
- Dumbbell Front Raise (strict form): 3 x 15
- Push-ups (to failure): 2 sets
- Rest: 60–75 sec
Day 3 – Wednesday: Legs + Glutes + Core
- Goblet Squats: 4 x 10
- Barbell Hip Thrusts: 4 x 12
- Romanian Deadlifts (dumbbell or barbell): 3 x 10
- Bulgarian Split Squats (bodyweight or dumbbell): 3 x 8/leg
- Hanging Leg Raises: 3 x 12
- Cable Woodchoppers: 3 x 15/side
- Rest: 90 sec for squats and deadlifts, 60 sec for others
Day 4 – Thursday: Shoulders + Traps + Lats Burnout
- Seated Overhead Dumbbell Press: 4 x 10
- Lateral Raises (strict form): 4 x 15
- Upright Row (EZ bar or cable): 3 x 12
- Dumbbell Shrugs (pause at top): 4 x 15
- Lat Pulldown (close grip): 3 x 10
- Dumbbell Pullover: 3 x 15
- Rest: 60 sec
Day 5 – Friday: Arms + Light Chest Sculpt
- EZ Bar Curl: 3 x 10
- Incline Dumbbell Curl: 3 x 12
- Skull Crushers (EZ bar or dumbbells): 3 x 12
- Cable Triceps Pushdown: 3 x 15
- Pec Deck Fly (light weight): 3 x 15
- Close-Grip Push-ups: 2 sets to failure
- Rest: 60 sec
Day 6 – Saturday: Core + Swim + Mobility
- Stairmaster or incline walk: 15–20 min
- Swim: 20–30 min continuous laps
- Weighted Side Bends: 3 x 15 each side
- Russian Twists: 3 x 20 (add light weight if needed)
- Back Extensions: 3 x 15
- Full body foam rolling
- Long hold cobra stretch + wall lat stretch
- Rest: Minimal; keep heart rate up
Day 7 – Sunday: Active Recovery
- Neck Extension + Flexion (bodyweight or resistance band): 3 x 15
- Deep nasal breathing with belly expansion: 3 rounds of 10 breaths
- Vacuum holds: 3 x 10 sec
- Light walk (15–30 min)
- Dead hangs – 2 sets of 30–60 seconds
- Cat-Cow – 2 sets of 30 seconds
- Chin tucks – 3 sets of 15 reps
- Doorway lat stretch – 2 sets per side, 30 seconds
- Wall angels – 2 sets of 10 reps
- Standing wall reach – 3 sets of 30 seconds
- Cobra stretch – 2 sets of 30 seconds
- Child’s pose with side reach – 2 sets per side, 30 seconds
- TVA (Transverse Abdominis) activation pelvic tilts – 2 sets of 15 reps
PT2 (PM)
- Standing side bends – 2 sets of 15 per side
- Hip flexor lunge – 2 sets of 30 sec per side
- Hamstring forward fold – 2 sets of 30 seconds
- Shoulder doorway chest open – 2 sets of 30 seconds
- Cobra stretch – 2 sets of 30 seconds
- TVA breathing hold – 2 sets of 10 deep breaths
↓↓This important too!! ↓↓
6:45 AM – Wake Up
7:00 AM – Morning Peptide Injections (SubQ & IM)
7:00 AM – Morning Peptide Injections (SubQ & IM)
- HGH: 2 IU
- L-Carnitine: 500 mg IM
- Weight (lbs)
- Height (morning spinal decompressed)
- Blood Pressure (automatic monitor)
- Blood Sugar (fasted, glucometer)
- Heart Rate (resting)
- Skin temp (forehead or wearable device if available)
- Sleep quality (manual journal or app)
- Dead hangs – 2 sets of 30–60 seconds
- Cat-Cow – 2 sets of 30 seconds
- Chin tucks – 3 sets of 15 reps
- Doorway lat stretch – 2 sets per side, 30 seconds
- Wall angels – 2 sets of 10 reps
- Standing wall reach – 3 sets of 30 seconds
- Cobra stretch – 2 sets of 30 seconds
- Child’s pose with side reach – 2 sets per side, 30 seconds
- TVA (Transverse Abdominis) activation pelvic tilts – 2 sets of 15 reps
- Nitric Oxide Booster – 3 tablets
- L-Ornithine HCL – 1–2 tablets
- Creatine Monohydrate – 5g (mix in water)
- Omega-3 – 3 softgels
- Vitamin D3 + K2 – 1 tablet
- Citracal – 2 tablets
- Copper Bisglycinate Complex – 2 tablets
- Vitamin C – 1 tablet
- MSM – 1g powder or capsule
- Water intake: At least 20 oz with this meal
- Mon: Back + Rear Delts + Core
- Tue: Chest + Front Delts + Triceps
- Wed: Legs + Glutes + Core
- Thu: Shoulders + Traps + Lat Burnout
- Fri: Arms + Light Chest Sculpt
- Sat: Swim + Core + Mobility
- Sun: Light cardio + neck/TVA + foam roll (still active recovery)
- BPC-157 – 500 mcg
- TB-500 – 500 mcg
- GHK-Cu – 2.5–5 mg
- Glutathione – 200 mg (only on Monday, Wednesday, Friday)
- Protein + carbs
- Water intake: At least 20 oz
- Reverse plank – 2 sets of 30 seconds
- Wall dislocates – 3 sets of 15 reps
- Neck tilts and head turns – 3 sets of 10 reps
- Seated spinal twist – 2 sets of 30 seconds each side
- Foam rolling: full back, lats, hamstrings
- Magnesium Glycinate – 1 tablet
- Quercetin + Bromelain – 2 tablets
- Ashwagandha KSM-66 – 600 mg
- Water intake: At least 20 oz
- Clean whole-food meal with protein, vegetables, low sugar
- Water intake: At least 20 oz
- Standing side bends – 2 sets of 15 per side
- Hip flexor lunge – 2 sets of 30 sec per side
- Hamstring forward fold – 2 sets of 30 seconds
- Shoulder doorway chest open – 2 sets of 30 seconds
- Cobra stretch – 2 sets of 30 seconds
- TVA breathing hold – 2 sets of 10 deep breaths
- Log: All vitals, supplements taken, injections, mood, energy level, stool quality, appetite, stress level
- Tools: Google Sheets or Notion
- Review water intake (must total ~150 oz for 145 lb bodyweight)
- HGH: 2 IU (PM split dose)
- L-Ornithine HCL – 1–2 tablets
- GABA – 1g
- Glycine – 3 tablets
- Water intake: Final 10–15 oz (cut off here to avoid waking overnight)
- Sleep in total darkness, no phone or screens
PLEASE SUGGEST ANY CHANGES! I HAVE READ BASICALLY ALL THE FRAME THREADS! LMK IF ANYTHING DOESNT WORK, MORE EFFICIENT OR INTERFERES W SOMETHING! THANKS FOR READING IK ITS SOOO LONG. PS: I am going for height + asthetic.
@imontheloose
@Bryce @copercel123 @Avirochad @Iraniancel @bp3nthusiast @Abdullahm06 @lukePILL @Dave1 @6´3 LTN @AverageCurryEnjoyer @LTNUser @Remeliawpckhardt
@Bryce @copercel123 @Avirochad @Iraniancel @bp3nthusiast @Abdullahm06 @lukePILL @Dave1 @6´3 LTN @AverageCurryEnjoyer @LTNUser @Remeliawpckhardt
