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Thread: Road to 230 Cycle Log [2023]

  1. #1
    EVO Logger
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    Road to 230 Cycle Log [2023]

    This is my first time finding this forum and I decided to make an account for help on my journey and to log my progress. My goal is to get to 230 lbs. and 10% bodyfat. I am currently about 195 lbs. and I'd say around 18% BF. Earlier this year I was 210 lbs. 10% BF. but I stopped working out for months due to various reasons and lost a lot of mass. I just got back in the gym last week and I am now planning my blast for 2023. I plan on keeping it simple, but I do appreciate any advice.

    Current Stats
    Age: 30
    Height: 5'11
    Weight: 195
    Bodyfat: 18%


    BLAST: Test 600mg & EQ 300mg per week; 01/01/23 05/20/23 (20 weeks)
    CALORIES:
    4,065 cals C: 349g F: 180g P: 263g
    SUPPLEMENTS:
    Fish Oil 1,000 mg Vitamin C 2,000 mg Vitamin D3 4,800 IU Vitamin B3 100mg
    CoQ10 300 mg Calcium 710 mg Magnesium 200 mg Zinc 21 mg


    Workout Split #1: 01/01/23 03/11/23 (10 weeks)
    Quads (Sun)
    Weighted Crunch 5x6-12
    Leg Extension 5x6-15
    Hack Squat 3x6-10
    Glute Bridge 3x8-12
    Leg Press 3x12-20
    Leg Curl 5x6-12

    Chest (Mon)
    Calf Raise 3x8-12
    Incline Press 5x6-15
    Chest Press 3x12-20
    Chest Dip 3x8-12
    Shoulder Press 5x6-12
    Lateral Raise 3x12-20
    Y Raise 3x8-12

    Back (Tues)
    Calf Raise 3x8-12
    Supported Row 5x6-15
    Seated Row 3x12-20
    Pull Up 3x8-12
    Reverse Fly 5x6-12
    Face Pull 3x12-20
    Lateral Raise 3x8-12

    Hams (Wed)
    Weighted Crunch 5x6-12
    Leg Curl 5x6-15
    RDL 3x6-10
    Glute Bridge 3x8-12
    Lying Leg Curl 3x12-20
    Leg Extension 5x6-12

    Triceps (Thurs)
    Calf Raise 3x8-12
    Pushdown 5x6-15
    Overhead Extension 3x12-20
    Triceps Dip 3x8-12
    Shoulder Press 5x6-12
    Lateral Raise 3x12-20
    Y Raise 3x8-12

    Biceps (Fri)
    Calf Raise 3x8-12
    Curl 5x6-15
    Preacher Curl 3x12-20
    Hammer Curl 3x8-12
    Reverse Fly 5x6-12
    Face Pull 3x12-20
    Lateral Raise 3x8-12



    Workout Split #2: 03/12/23 05/20/23 (10 weeks)
    Quads (Sun)
    Weighted Crunch 5x6-12
    Leg Extension 5x6-15
    Hack Squat 3x6-10
    Glute Bridge 3x8-12
    Leg Press 3x12-20
    Leg Curl 5x6-12

    Shoulders (Mon)
    Calf Raise 3x8-12
    Shoulder Press 3x6-10
    Lateral Raise 3x6-10
    Shoulder Press 5x6-15
    Low Chest Fly 3x8-12
    Y Raise 5x12-20
    High Chest Fly 3x8-12

    Back (Tues)
    Calf Raise 3x8-12
    Chin Up 3x6-10
    Cable Row 3x6-10
    Lat Pulldown 5x6-15
    Reverse Fly 3x8-12
    Hammer Curl 5x12-20
    DB Delt Fly 3x8-12

    Hams (Wed)
    Weighted Crunch 5x6-12
    Leg Curl 5x6-15
    RDL 3x6-10
    Glute Bridge 3x8-12
    Lying Leg Curl 3x12-20
    Leg Extension 5x6-12

    Chest (Thurs)
    Calf Raise 3x8-12
    Chest Dip 3x6-10
    Skull Crusher 3x6-10
    Incline Press 5x6-15
    Shoulder Press 3x8-12
    Pushdown 5x12-20
    Lateral Raise 3x8-12

    Biceps (Fri)
    Calf Raise 3x8-12
    Supported Row 3x6-10
    High Cable Curl 3x6-10
    Low Cable Curl 5x6-15
    Reverse Fly 3x8-12
    Seated Row 5x12-20
    Face Pull 3x8-12

    - - - Updated - - -

    30 mins Cardio after every workout
    Treadmill: Incline 15, Speed 3

  2. #2
    Moderator stevesmi's Avatar
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    nice man, keep us updated, this is a great log
    http://goo.gl/bVJ44F <n2bm discount eBay store! deals on N2generate and N2guard and more!!!

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  3. #3
    NPC Champion Npcclassicphysique champ's Avatar
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    Welcome to the evolutionary.org family, happy to see you here

    can you share you diet as you go daily please, meals etc

    and your supplements are missing organ support it seems

  4. #4
    Official Representative (VIP) ballin2504's Avatar
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    Welcome aboard. Nice start to the log. Post up a starter pic.

  5. #5
    V.I.P. ceo's Avatar
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    bros welcome to evo lets see your meals

  6. #6
    EVO V.I.P. ROIDDERS's Avatar
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    if you want to get 230 share some meal plans

  7. #7
    Top 5 Jr. USA Lt/hvy weight Quadsweep's Avatar
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    thanks for sharing and welcome to evo bro
    www.needtobuildmuscle.com sponsored athlete!!!

    In the final arena, there will be no judges, only witnesses to my greatness!

    The weak suffer what they must. The strong endure what they will.

  8. #8
    EVO Veteran Ulter's Avatar
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    please update this log as you go
    add organ support

  9. #9
    EVO V.I.P.
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    good one for sure
    Domestic-Supply.com Team

  10. #10
    EVO V.I.P. 2Thick's Avatar
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    log is going to be good welcome to evo

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