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The original was posted on /r/weightroom by /u/iSkeezy on 2025-10-15 15:52:53+00:00.
Master Spreadsheet for the Nerds (Includes Prep Comparison Photos)
Thought I would share this here as well, as it was home to my first contest prep write up series and figured maybe people would enjoy another read. That first write up series was an absolute blast to do. Apologies this one is a one and done!
Hey everyone, welcome to another contest prep log write-up! Little bit different this time as last time was done with updates every 4 weeks, this time I just compounded it all into 1 final post. This’ll probably be much less detailed than the past, but I’ll do my best to include less fluff. I’m still me though, so it’ll be a fucking giant wall of text still. Also to preface: I had ChatGPT fix all my capitalization and punctuation so it would look cleaner.
DRUGS
Let’s start with the cycle since that’s all anyone ever gives a shit about nowadays:
Offseason: 315/525 Test/DHT deriv (first half was with Primo, 2nd with Mast), 4 IUs GH.
Prep start: 210/210 Test/Mast, 4 IU GH (GH won’t change till pulled at the end).
Prep really start: 315/700 Test/Mast. From here, small escalations, small additions, all seen on the spreadsheet.
Prep end: 350/825/75 Test/Mast/Tren, 50 mg Winny.
I do well with high Mast, and this low Tren dose was perfect. Did its job, didn’t fuck me up much at all, 0 complaints. Winny at the end cuz Winny is awesome when that lean. GH 4 IUs was my dose the entire off-season, just was never given adjustments till it was time to pull it. All injectables were pulled Weds before the 1st show, I reintroduced them the day after show 1, and pulled again after Weds.
Honestly, nothing crazy here IMO. Some people might not handle the high Mast, low Test thing, but I do extremely well. But this is a pretty typical prep stack. Only 1 oral this time, coach wanted me to use Var but I have a lot of Winny on hand, so went with that instead, which he was ok with. I had Proviron on hand but didn’t bother, just didn’t really see a point at this time. So yeah, boring stuff, simple stack, not crazy doses. Guess Mast is a lil high and yeah in the current environment, really depleted my stock, but that’s what it’s there for. Still though, Mast is my fav drug. Any questions on these things, ask away.
Honestly, this is some of the best my bloodwork’s ever looked, give or take a couple numbers. For 5.5 weeks out on all the drugs I was on, I’ll take it. Part of the game of risk we play. I regularly see a cardiologist and a nephrologist; both have given me green lights that things are ok after multiple testing. Just gotta keep monitoring and staying on top of things.
DIET
Preworkout: See supplements section of the sheet. I train “fasted” (I use EAAs in my pre).
Meal 1: Coffee, eggs, 250 g egg whites, oats, banana or blueberries, PB, spinach.
Meal 2: 170 g chicken, rice, veggies, English muffin.
Meal 3: 170 g chicken, rice, veggies, English muffin.
Meal 4: Oats, blueberries, almond butter, whey for training day; Greek yogurt, whey, almond butter NTD.
Meal 5: 1 salmon patty, 100 g beef, rice, veggies.
This is my baseline diet, and obviously things reduced or were removed throughout the prep. Meat weights listed cuz those never changed. Veggies are whatever frozen summer/seasonal mix is at Costco—pretty much always a blend of peppers, onions, maybe some squash or zucchini or asparagus, Brussels sprouts, etc. Never broccoli mixes. Pretty typical removals/reductions throughout prep: cut the muffins, cut down on the rice and oats, removed the eggs. Near the end it was like 1 rice meal and the rest were meat/veg, and then finally pulled all fats out.
During the entire duration of prep, I was given 0 (yes, zero) refeeds, cheats, or high days or whatever you want to call it. I won’t lie to you, this mentally fucked me up a lot by the end. Extremely frustrating constantly hearing everyone else get them and never getting one myself. I get it, but at the same time it was mentally really taxing and probably did me more harm than good. I also have a wife and 2 kids (7 yo and 1 yo), and I am the only one who trains or diets in the family. The amount of complete junk in the house is unreal, and they love McDonald’s but none of them ever—and I mean ever—finish their food. I already dislike people wasting food, but doing it in front of me near the end of prep was breaking. I won’t pretend I’m some hardcore dude and never ate their shit; I did it often, and it definitely cost me my conditioning at the end. Maybe this shit wasn’t for me in this situation, but c’est la vie. You guys know me—I’m transparent about that stuff. Prep isn’t easy, and I put myself in a bad spot constantly and broke many times. However, at the end of the day it was my choice to eat the food so no one else is to blame. We accept it happened, and we learn and try to do better next time. You’d be shocked how delicious some of those baby snacks are when you’re starving though.
TRAINING
Pretty simple stuff. My entire off-season and prep was 2 on 1 off PPL—chest-focused push, lat-focused pull, quad-focused legs, shoulder-focused push, upper-back-sorta-focused pull, hamstring/glute-focused legs. I never used intensifiers; it was strictly straight sets the entire time. The goal is to execute each rep properly and slowly build up a rep till I hit the top threshold and add weight and start again. If at any point I felt like I was executing poorly due to the weight jumping too much, I’d back off slightly and build back up properly. I used the same movements and machines the entire off-season and prep as well. Each set taken to 0-1 rep in the tank. I very, very rarely failed a rep, but it did happen a few times throughout the year. IMO, you should almost never be failing a rep, but that’s just my opinion. Volume was the exact same from start till about halfway through prep when we got a reduction. As you can see, my training was just very simple and consistent, nothing else. I really, really enjoyed training this way—simplicity focused on the things that matter: proper execution and progression.
I think it is VERY important to note: I ended prep as strong or stronger than I started it. Training performance was maintained or improved throughout the entire time until like 2 weeks out just about, where I got slightly weaker but was still stronger than I had started prep.
Prep volume:
Chest 11 (4 upper)
Back 16 (10 lat focus, 6 upper back)
Delts 6 lateral, 9 rear, 2 front = 17 total
Bis 10
Tris 8
Quads 7 (1 is split squat, so pseudo glute work too)
Hams 8 (+ 2 glutes)
Adductors 5 (I skipped these like 75% of the time probably. Not because I’m lazy, but because mine are huge and grow like weeds just doing basic leg press and hack squat etc. I think people who don’t have adductors like that should be doing them religiously if they want big legs.)
Calves 6
88 total sets if you count adductors, and this is a 9-day split as it’s 2 on 1 off.
My off-season training—you can add like 2 sets to the major body parts, maybe 1 to the minor ones. If anyone’s interested in the actual lifts chosen, just ask and I’d happily list ’em out.
Cardio ramped from 5×30 to 7×60 by the end, 12k steps throughout the whole time. Couple times we pulled back, dropped cardio for a few days, pulled steps back to 8-10k. Honestly, I get the thought process; didn’t feel like it helped fucking much at all. I’d rather have just done the fucking cardio and had some food.
SUPPLEMENTS, ANCILLARIES, FAT BURNERS, PEPTIDES
I’ll start with supplements and ancillaries as I’m sure you’re like what the fuck if you saw it in my spreadsheet.
Preworkout stuff is pretty benign if you ask me—typical preworkout stuff, some hydration, glutamine for gut health since I take the pre upon wake. 15 g EAAs is really important for me since I am waking up and immediately going to train. Need those aminos to help from the fasting. People who don’t train that early absolutely don’t need them, but those of us who do, I’d say this is almost required. Rest days I swap out the GPC for CDP Choline since it works slightly differently but covers my choline. Later on added IP6 as it needs to be taken fasted. This is used to help keep RBC count down, and I have always, since forever, had a very strong RBC count, so I have to constantly work on it.
Morning supplements post meal 1: Ezetimibe for lipids (works fucking wonders, brought my total down like 100 points and my LDL down like 70 points), Telmi for a large host of reasons, Astragalus for kidneys, NAC for everything, Natto for RBCs, CoQ10 for heart (an absolute staple for everyone), fish oil (1.6 g EPA/DHA total). Later added some extra magnesium, added Citrus Berg for lipids, tried out Astragaloside IV (meh), and way later added Ashwa KSM-66 post-training to help relax.
PM supplements pre-bed: Nebiv (I have always had a high RHR), Metformin, Hawthorn berry (possible heart help, cheap AF), Taurine, Magnesium, Curcumin (very good supplement, ask Jordan Peters. Make sure to get patented stuff—Life Extension Super Bio…
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