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Approved Log First course and first competition log

Today's not a good day... yesterday i had to stay at work from 9am to 10pm and even though i had a rest day i didn't eat enough, today i have to do some chores and start working earlier so i slept 6hrs and some minutes instead of my usual 8:30.
I managed to do some PR nevertheless but felt like a twitch on my chest on the 3rd set of the chest Press, i don't have pain or discomfort so I hope it was just the fabric of my shirt and sweat rubbing against my skin (with this kind of shirts it happened in the past as well).
Trained fasted instead of eating a meal with 200c and 50p like my usual (for time management...), felt weak and unstable on my shoulders so i skipped Pushdowns and on the Lateral raises after the first set i couldn't do any more rep without feeling it in my joints so i stopped after the first set.
Not a good day today but i guess it happened, it shouldn't but today happened.

MYO REPS Incline Press 16,8,5 95kg
MYO REPS Chest Press 16,11,7 72,5kg
MYO REPS OH Triceps Extension Machine 21,12,9 40kg
MYO REPS EX Bar 40kg
MYO REPS Panatta Lateral Raise 30 40kg
1000024742.webp
 
electus said:
Thanks too generous 😄, trying to get better every day (besides today 🫠)
Click to expand...
Tell me about it yesterday I was so cooked I couldn't train woke up at 4.30 today and headed in. I'm at work all day today and have a function tonight haha it is what it is.
One day of bad eating won't kill you it happens to all of us 💪
 
electus said:
Today's not a good day... yesterday i had to stay at work from 9am to 10pm and even though i had a rest day i didn't eat enough, today i have to do some chores and start working earlier so i slept 6hrs and some minutes instead of my usual 8:30.
I managed to do some PR nevertheless but felt like a twitch on my chest on the 3rd set of the chest Press, i don't have pain or discomfort so I hope it was just the fabric of my shirt and sweat rubbing against my skin (with this kind of shirts it happened in the past as well).
Trained fasted instead of eating a meal with 200c and 50p like my usual (for time management...), felt weak and unstable on my shoulders so i skipped Pushdowns and on the Lateral raises after the first set i couldn't do any more rep without feeling it in my joints so i stopped after the first set.
Not a good day today but i guess it happened, it shouldn't but today happened.

MYO REPS Incline Press 16,8,5 95kg
MYO REPS Chest Press 16,11,7 72,5kg
MYO REPS OH Triceps Extension Machine 21,12,9 40kg
MYO REPS EX Bar 40kg
MYO REPS Panatta Lateral Raise 30 40kg
View attachment 49786
Click to expand...
@electus actually good day you kept macros tight and your training is moving forward :) well done
 
stevesmi said:
It is there something wrong with your shoulder?
Click to expand...
I probably didn't control my scapula enough on that last rep, i rarely fell good on chest Press Machine for the way they push you up, I've already switched from another one before, i think that shoulder was more elevated than the other one.
I don't feel pain (and i didn't yesterday) and i have no bruise, i can feel like something that feels like i vein in the chest area where i felt something (my thought was that it might have been a muscle fiber "strained" or inflamed), hard to judge since i never had a real injury while training.
Weirdly enough now i feel a very weak stinging sensation in my arm when i stretched out (it doesn't last just when i stretched out and in).
1000024761.jpg

In the photo it looks bruised but it's the lighting.
Some interpretation about this phenomenon?
 
Last edited:
looks like you may have bruised your forearm a little bit keep an eye on it
 
make sure you stay away from injured parts and let them heal
 
looking good man I would stick to legs for a little bit give your shoulders and Forum a little bit of a rest
 
Take it easy on that injury so it doesn’t get worse
 
electus said:
Today's not a good day... yesterday i had to stay at work from 9am to 10pm and even though i had a rest day i didn't eat enough, today i have to do some chores and start working earlier so i slept 6hrs and some minutes instead of my usual 8:30.
I managed to do some PR nevertheless but felt like a twitch on my chest on the 3rd set of the chest Press, i don't have pain or discomfort so I hope it was just the fabric of my shirt and sweat rubbing against my skin (with this kind of shirts it happened in the past as well).
Trained fasted instead of eating a meal with 200c and 50p like my usual (for time management...), felt weak and unstable on my shoulders so i skipped Pushdowns and on the Lateral raises after the first set i couldn't do any more rep without feeling it in my joints so i stopped after the first set.
Not a good day today but i guess it happened, it shouldn't but today happened.

MYO REPS Incline Press 16,8,5 95kg
MYO REPS Chest Press 16,11,7 72,5kg
MYO REPS OH Triceps Extension Machine 21,12,9 40kg
MYO REPS EX Bar 40kg
MYO REPS Panatta Lateral Raise 30 40kg
View attachment 49786
Click to expand...
Good update
 
electus said:
MYO REPS Safety Bar Squat 12,10,7 80kg
MYO REPS Life Fitness Leg Extension 19,14,11,9 55kg
MYO REPS Seated Leg Curl 19,10,7 90kg
MYO REPS Hip Abduction Machine 23,14,9 96kg
MYO REPS Fitness Hip Adduction 21,14,12 96kg
Click to expand...
@electus big volume day :) i like the hip work
 
electus said:
MYO REPS Safety Bar Squat 12,10,7 80kg
MYO REPS Life Fitness Leg Extension 19,14,11,9 55kg
MYO REPS Seated Leg Curl 19,10,7 90kg
MYO REPS Hip Abduction Machine 23,14,9 96kg
MYO REPS Fitness Hip Adduction 21,14,12 96kg
Click to expand...
@electus solid workout bro........
 
Sunday and Monday I didn't eat enough food(maybe 3k calories at most), I felt it yesterday while training to be honest, so not a big PR for yesterday's training.
1000024826.webp

MYO REPS Mag Grip Lat PullDown 16 110kg,12 100kg, 10 90kg (use better form next time)
MYO REPS Upper Back PullDown 16,12,8 110kg
MYO REPS Bicep Curl Machine 21,13,8 49,5kg(+5)
MYO REPS Hammer Curl Machine 15,9,6 49,5kg(+5)

Today's training was better, since I didn't knew if my chest was OK I tried some other movement for the upper chest (chest if fine), I think I'll stick with the Incline bench Press since I felt a better involvement and sensation in the pecs, I've done it free weight and on a Smith machine to try it out, will do it free weight in a Squat rack.

Incline Barbell Bench Press 5,8 70kg
MYO REPS Paused Smith Machine Incline Bench Press 12,9,5 70kg
MYO REPS Panatta OH Triceps Extension Machine
17,9,5 45kg
MYO REPS Cable EX Bar Triceps Pushdowns 16,12,7 40kg
MYO REPS Panatta Lateral Raise 22,12,6 45kg(dropset)
1000024827.webp

Eating wise tomorrow's gonna be another high day since I missed in the previous days, the amount of food is still playing a tool on me making it the hardest part of the day but will keep on doing so for as long as I need it.
Will post a check photo this week.
Tomorrow is Leg day.
 
electus said:
Sunday and Monday I didn't eat enough food(maybe 3k calories at most), I felt it yesterday while training to be honest, so not a big PR for yesterday's training.
View attachment 50330
MYO REPS Mag Grip Lat PullDown 16 110kg,12 100kg, 10 90kg (use better form next time)
MYO REPS Upper Back PullDown 16,12,8 110kg
MYO REPS Bicep Curl Machine 21,13,8 49,5kg(+5)
MYO REPS Hammer Curl Machine 15,9,6 49,5kg(+5)

Today's training was better, since I didn't knew if my chest was OK I tried some other movement for the upper chest (chest if fine), I think I'll stick with the Incline bench Press since I felt a better involvement and sensation in the pecs, I've done it free weight and on a Smith machine to try it out, will do it free weight in a Squat rack.

Incline Barbell Bench Press 5,8 70kg
MYO REPS Paused Smith Machine Incline Bench Press 12,9,5 70kg
MYO REPS Panatta OH Triceps Extension Machine
17,9,5 45kg
MYO REPS Cable EX Bar Triceps Pushdowns 16,12,7 40kg
MYO REPS Panatta Lateral Raise 22,12,6 45kg(dropset)View attachment 50331
Eating wise tomorrow's gonna be another high day since I missed in the previous days, the amount of food is still playing a tool on me making it the hardest part of the day but will keep on doing so for as long as I need it.
Will post a check photo this week.
Tomorrow is Leg day.
Click to expand...
@electus training is hot
but did you cut the juice? where the carbs from :)
 
electus said:
Could you elaborate more on the reasons to switch from orange juice to honey?
Click to expand...
orange juice will eventually spike your blood sugar too high, its processed food unless you squeeze it yourself, now honey is natural and has digestive enzymes, easier to digest and healthier @electus
but EVO family support no matter what you do :)
 
Eddie Haskell said:
orange juice will eventually spike your blood sugar too high, its processed food unless you squeeze it yourself, now honey is natural and has digestive enzymes, easier to digest and healthier @electus
but EVO family support no matter what you do :)
Click to expand...
Got it, I'll just buy squeezed orange juice and replace it (I don't buy it every day but will do it from now on) since I can't see myself eating 300g of honey 😅.
Thank you very much for the feedback and suggestions, i always appreciate criticism and honesty 🫡
 
electus said:
Got it, I'll just buy squeezed orange juice and replace it (I don't buy it every day but will do it from now on) since I can't see myself eating 300g of honey 😅.
Thank you very much for the feedback and suggestions, i always appreciate criticism and honesty 🫡
Click to expand...
maybe mix it up :) but self squeeze is the best @electus
 
squeezing OJ yourself is still putting it through a processing stage. you are extracting the fiber out of it

is it that bad once in a while? no. but generally its best to eat your fruit whole so switch to just eating the orange itself, pop it into your mouth and squeeze it that way and eat the whole thing. the skin part is where the antioxidants are
 
stevesmi said:
squeezing OJ yourself is still putting it through a processing stage. you are extracting the fiber out of it

is it that bad once in a while? no. but generally its best to eat your fruit whole so switch to just eating the orange itself, pop it into your mouth and squeeze it that way and eat the whole thing. the skin part is where the antioxidants are
Click to expand...
Replacing orange juice with orange is not an option, to eat the same amount of carbs from orange i would have to eat 2,6kg of it with 61g of fibers, you guys can understand that's not possible to eat this amount of orange and then eat 650g of carbs on top from other sources.
 
try and drink more water maybe some coconut water
 
I don't worry so much about getting x amount of calories I think that's where everybody is conflicted
 
you can get more calories from things like sweet potatoes and rice
 
hopefully you get some good results going forward
 
I don't think it's the end of the world to drink some orange juice as long as it doesn't have added sugar
 
I think you'll have good results going forward just keep the grind going
 
electus said:
MYO REPS Life Fitness Leg Extension 23,16,12,10,8 65kg
MYO REPS Life Fitness Seated Leg Curl 12,8,5 95kg
MYO REPS Safety Bar Squat 10,7, 100kg
MYO REPS Hammer Strength Hip Abduction Machine 18,12,8 103kg
View attachment 50705
View attachment 50704
View attachment 50706
View attachment 50707
View attachment 50708
View attachment 50709
Click to expand...
electus said:
For the check in I take the pictures with a white lamp in front of me, I know I look bad but it's better to be washed out than using the gym lighting for physique updates, I promise I look better in real life 😅.
Click to expand...
@electus you look great, real pumped big shoulders arms and you huge :) super body WOW
real power day today

but you taking tamoxifen yet? you have gyno, should start it up :)
 
Ratatata said:
Imagine taking 300g honey😮‍💨 ur mouth will be bitter wholeday🤣🤣
Click to expand...
You have a few cups of coffee or tea or certain food items throughout the day u can do 60g of honey with those items done deal lol
 
Noah Wixx said:
You have a few cups of coffee or tea or certain food items throughout the day u can do 60g of honey with those items done deal lol
Click to expand...
I've been doing a coffee with honey pre workout and I feel like it helps.
 
Good update
 
electus said:
View attachment 50487

Juices are back in otherwise I can't get this much carbs right now
Click to expand...
Feel ya on this bro I usually chuck in some oj from Cole’s, I’m in a similar boat calorie and appetite wise as you. Sometimes you just gotta do what you gotta do to get everything in
 
Hi everyone, I took 2 extra rest days after Legs because I got a stiff lat right after squatting ( seems like I contract the lats to much and I need to warm it up more), got a little bit of diarrhea and a swollen linfonode so maybe I got some minor virus or something.
Now im fine but still working around the stiff lat, I've added DB BP and got sore so good stuff, also tried a different Lateral Raise.
Strenght was a little bit behind but I expected that after having diarrhea for a couple of days.
This is yesterday's training

MYO REPS Incline Press 11,9,3 100kg
MYO REPS DB Bench Press 23,18,12 40kg
MYO REPS Hammer strength Bicep Curl Machine 17,6 49,5kg(+5)
MYO REPS OH Triceps Extension Machine 16,8 40kg
MYO REPS EX Bar 13 36,25kg(dropset)
MYO REPS Cybex Lateral Raise 28,18,16,14,8 31,5kg(dropset)
MYO REPS Cable Reverse Fly 31,23,19,16,107 6,875kg(dropset)

1000025043.webp
 
electus said:
Hi everyone, I took 2 extra rest days after Legs because I got a stiff lat right after squatting ( seems like I contract the lats to much and I need to warm it up more), got a little bit of diarrhea and a swollen linfonode so maybe I got some minor virus or something.
Now im fine but still working around the stiff lat, I've added DB BP and got sore so good stuff, also tried a different Lateral Raise.
Strenght was a little bit behind but I expected that after having diarrhea for a couple of days.
This is yesterday's training

MYO REPS Incline Press 11,9,3 100kg
MYO REPS DB Bench Press 23,18,12 40kg
MYO REPS Hammer strength Bicep Curl Machine 17,6 49,5kg(+5)
MYO REPS OH Triceps Extension Machine 16,8 40kg
MYO REPS EX Bar 13 36,25kg(dropset)
MYO REPS Cybex Lateral Raise 28,18,16,14,8 31,5kg(dropset)
MYO REPS Cable Reverse Fly 31,23,19,16,107 6,875kg(dropset)

View attachment 51445
Click to expand...
@electus great day on training and welcome back :)

a suggestion to up your protein and mod the carbs a little, 250-300 protein and 750-800 carbs you'll get more results for sure
 
It's amazing how the weight fluctuates like that
 
be careful with using too much testosterone that can flare up the gyno again
 
yes always make sure you're using AI on cycle that will help
 
of course we're going to support you man keep it up you're doing great
 
electus said:
Hi everyone, I took 2 extra rest days after Legs because I got a stiff lat right after squatting ( seems like I contract the lats to much and I need to warm it up more), got a little bit of diarrhea and a swollen linfonode so maybe I got some minor virus or something.
Now im fine but still working around the stiff lat, I've added DB BP and got sore so good stuff, also tried a different Lateral Raise.
Strenght was a little bit behind but I expected that after having diarrhea for a couple of days.
This is yesterday's training

MYO REPS Incline Press 11,9,3 100kg
MYO REPS DB Bench Press 23,18,12 40kg
MYO REPS Hammer strength Bicep Curl Machine 17,6 49,5kg(+5)
MYO REPS OH Triceps Extension Machine 16,8 40kg
MYO REPS EX Bar 13 36,25kg(dropset)
MYO REPS Cybex Lateral Raise 28,18,16,14,8 31,5kg(dropset)
MYO REPS Cable Reverse Fly 31,23,19,16,107 6,875kg(dropset)

View attachment 51445
Click to expand...
@electus updates are on point........
 
11/09
MYO REPS Hammer Strength Leg Extension 19,9 68kg
MYO REPS Seated Leg Curl 13,8 95kg
MYO REPS Hip Abduction Machine 23,16,8 103kg
MYO REPS Fitness Hip Adduction 15,11,10 103kg

Worsened my lat during Leg Extension and couldn't even turn around, managed to finish without squatting...

1000025131.webp


13/09
MYO REPS Hammer strength Pullover 14,9 60kg
MYO REPS Single Cable Lat PullDown 21,13 80kg
MYO REPS Upper Back Single Cable PullDown 13,7 80kg
MYO REPS Smith Machine Row 17,9 60kg
MYO REPS Single Cable Pulley 16,11 42,5kg

Went after work at night to finish arms and rear delt

MYO REPS Bicep Curl Machine 23,14,10 49,5kg(+5)
MYO REPS Hammer Curl Machine 19,13,7 49,5kg(+5)
MYO REPS Rear Delt 25,20,17,15,11,7 7,5kg(dropset)

1000025133.webp


Today

MYO REPS Smith Machine Incline Bench Press 8 80kg(+13,6kg), 9 60kg(+13,6kg), 15 40kg(+13,6kg)
MYO REPS Smith Machine Bench Press 14,11,9 40kg(+13,6kg)
MYO REPS Panatta OH Triceps Extension Machine 12,7,5 40kg
MYO REPS Cable EX Bar Triceps Pushdowns 18,9,5 40kg
MYO REPS Cybex Lateral Raise 27,19,16,12,8 31,5kg(+5)(dropset)
Need to get used to benching again

1000025135.webp
 
electus said:
11/09
MYO REPS Hammer Strength Leg Extension 19,9 68kg
MYO REPS Seated Leg Curl 13,8 95kg
MYO REPS Hip Abduction Machine 23,16,8 103kg
MYO REPS Fitness Hip Adduction 15,11,10 103kg

Worsened my lat during Leg Extension and couldn't even turn around, managed to finish without squatting...

View attachment 51992

13/09
MYO REPS Hammer strength Pullover 14,9 60kg
MYO REPS Single Cable Lat PullDown 21,13 80kg
MYO REPS Upper Back Single Cable PullDown 13,7 80kg
MYO REPS Smith Machine Row 17,9 60kg
MYO REPS Single Cable Pulley 16,11 42,5kg

Went after work at night to finish arms and rear delt

MYO REPS Bicep Curl Machine 23,14,10 49,5kg(+5)
MYO REPS Hammer Curl Machine 19,13,7 49,5kg(+5)
MYO REPS Rear Delt 25,20,17,15,11,7 7,5kg(dropset)

View attachment 51993

Today

MYO REPS Smith Machine Incline Bench Press 8 80kg(+13,6kg), 9 60kg(+13,6kg), 15 40kg(+13,6kg)
MYO REPS Smith Machine Bench Press 14,11,9 40kg(+13,6kg)
MYO REPS Panatta OH Triceps Extension Machine 12,7,5 40kg
MYO REPS Cable EX Bar Triceps Pushdowns 18,9,5 40kg
MYO REPS Cybex Lateral Raise 27,19,16,12,8 31,5kg(+5)(dropset)
Need to get used to benching again

View attachment 51994
Click to expand...
@electus impressive you keeping protein high every day :) training i see steady
you warming up cardio?
 
electus said:
I need to get cardio back, haven't been doing it for 2 weeks.
Probably putting back stair master for a quicker kcal/hr.
Not fun eating this many protein 🥲
Click to expand...
you dont have fun eating high protein, why? @electus :) I have clients do steak and shakes handled well.

stair master, lets do it, throw up an EVO family pic please :)
 
Npcclassicphysique champ said:
very powerful look at 87kg @electus winner :)
Click to expand...
Thanks for the kind words, me being 170cm I'd like to get to this weight on show day at 5%bf, still so much food to eat and muscle to put on but im positive since I honestly think I have good insertions and lines but not the widest clavicles ( my waist is the bloates as of this moment).
Can't wait to see the shape of my physique with that amount of muscle on.
 
electus said:
Thanks for the kind words, me being 170cm I'd like to get to this weight on show day at 5%bf, still so much food to eat and muscle to put on but im positive since I honestly think I have good insertions and lines but not the widest clavicles ( my waist is the bloates as of this moment).
Can't wait to see the shape of my physique with that amount of muscle on.
Click to expand...
i can see you doing 5% bodyfat easy @electus WIN coming :)
 
Monday

MYO REPS Hammer Strength Leg Extension 14,12,9,8, 61kg(more upright and slower tempo)
MYO REPS Life Fitness Seated Leg Curl 13,8,5 95kg
Smith Machine High Bar Squat 15
80kg(+13,6kg)
Got hurt again on the last rep on the Squat...
Will switch to Belt squat from now on cuz I'm tired of fucking my lat every Leg day for the past month...
1000025246.webp
 
electus said:
Monday

MYO REPS Hammer Strength Leg Extension 14,12,9,8, 61kg(more upright and slower tempo)
MYO REPS Life Fitness Seated Leg Curl 13,8,5 95kg
Smith Machine High Bar Squat 15
80kg(+13,6kg)
Got hurt again on the last rep on the Squat...
Will switch to Belt squat from now on cuz I'm tired of fucking my lat every Leg day for the past month...View attachment 52542
Click to expand...
Belt squat is very good alternative depending on machine adding plate bottom will help u get deep knee flexion and better streatch. Gives massive glute pump aswell though😂
 
Ratatata said:
Belt squat is very good alternative depending on machine adding plate bottom will help u get deep knee flexion and better streatch. Gives massive glute pump aswell though😂
Click to expand...
That’s the one bro! Or if your gym has a ramp or even some wooden blocks too! Good way to absolutely rip up the quads👌
 
Last edited:
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