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Approved Log My ongoing transformation log

Food looks good
 
Push session



Bench press ( smith machine )

10 x 60 kg

10 x 80 kg

12 x 85 kg

10 x 90 kg

8 x 100 kg



Pec fly



32 kg x 20

54 kg x 13

72 kg x 12

72 kg x 12

81 kg x 8



Assisted dips



27 kg assist x 10

20 kg assist x 10

20 kg assist x 7

20 kg assist x 4



Shoulder press (machine )



45 kg x 10

45 kg x 10

59 kg x 4

59 kg x 5

59 kg x 5







Side laterals



12 x 8 kg

12 x 8 kg

12 x 12 .5 kg

12 x 12.5 kg

11 x 15 kg super set with 8 x 8kg



Triceps extension



20 x 15 kg

20 x 18 kg

15 x 22 kg

13 x 22 kg

10 x 22. 5 kg



Cable cross over flies ( high )

17 x 9.1 kg

10 x 15.9 kg

7 x 18.1 kg



( low )

8 x 11 . 3 kg

8 x 11.3 kg

7 x 11.3 kg


My daughter trained with me today and she was too tired at the end to do some cardio so we just went home










IMG_3817.webp


4 eggs poached in ghee , bbq steak , bbq liver , bbq spinal cord , bbq heart and liver ,and a peice of a lambs throat .
 
Dirt said:
Push session



Bench press ( smith machine )

10 x 60 kg

10 x 80 kg

12 x 85 kg

10 x 90 kg

8 x 100 kg



Pec fly



32 kg x 20

54 kg x 13

72 kg x 12

72 kg x 12

81 kg x 8



Assisted dips



27 kg assist x 10

20 kg assist x 10

20 kg assist x 7

20 kg assist x 4



Shoulder press (machine )



45 kg x 10

45 kg x 10

59 kg x 4

59 kg x 5

59 kg x 5







Side laterals



12 x 8 kg

12 x 8 kg

12 x 12 .5 kg

12 x 12.5 kg

11 x 15 kg super set with 8 x 8kg



Triceps extension



20 x 15 kg

20 x 18 kg

15 x 22 kg

13 x 22 kg

10 x 22. 5 kg



Cable cross over flies ( high )

17 x 9.1 kg

10 x 15.9 kg

7 x 18.1 kg



( low )

8 x 11 . 3 kg

8 x 11.3 kg

7 x 11.3 kg


My daughter trained with me today and she was too tired at the end to do some cardio so we just went home










View attachment 51056

4 eggs poached in ghee , bbq steak , bbq liver , bbq spinal cord , bbq heart and liver ,and a peice of a lambs throat .
Click to expand...

Dirt said:
1 hour fasted cardio done
Click to expand...

Dirt said:
1 hour fasted cardio aView attachment 51147
Click to expand...
@Dirt you're looking better every time, clearly making progress :)
thats all eggs and beef in the meal right?

only suggestion is shoulder press, dont go high weight like 4x reps
go lower weight 15+ and slow movements, so no shoulder injuries

and cardio on POINT! perfection
 
Last edited:
LevButlerov said:
@dominion7 you're looking better every time, clearly making progress :)
thats all eggs and beef in the meal right?

only suggestion is shoulder press, dont go high weight like 4x reps
go lower weight 15+ and slow movements, so no shoulder injuries

and cardio on POINT! perfection
Click to expand...
Hey @LevButlerov this is not my log, lol
 
RoidRage69 said:
Is it free pizza included in the membership? If so I might have to join and make that my cheat day. 😂
Click to expand...
Yeah . It’s included . Also they have muffins in the morning once a month .
Go for it 😂
But teach them a lesson and have a proper cheat meal . Like eat 6 pizzas while mad eyeing everyone
 
LevButlerov said:
@dominion7 you're looking better every time, clearly making progress :)
thats all eggs and beef in the meal right?

only suggestion is shoulder press, dont go high weight like 4x reps
go lower weight 15+ and slow movements, so no shoulder injuries

and cardio on POINT! perfection
Click to expand...
yeah , I thought I had it in me to pull higher reps on that one .
But yiur right .. I feel like I wasted time and energy on 4 reps .
The meal is eggs , beef and some organs .
Lots of ghee ( clarified butter )
 
Dirt said:
yeah , I thought I had it in me to pull higher reps on that one .
But yiur right .. I feel like I wasted time and energy on 4 reps .
The meal is eggs , beef and some organs .
Lots of ghee ( clarified butter )
Click to expand...
No organs for me bro...🤮
 
Dirt said:
yeah , I thought I had it in me to pull higher reps on that one .
But yiur right .. I feel like I wasted time and energy on 4 reps .
The meal is eggs , beef and some organs .
Lots of ghee ( clarified butter )
Click to expand...
yea I like ghee so perfect :)

you make sure you stay on the cardio thats most crucial and never give up, EVO family love :)
 
LevButlerov said:
yea I like ghee so perfect :)

you make sure you stay on the cardio thats most crucial and never give up, EVO family love :)
Click to expand...
I love the support guys.
Seriosly . It’s keeping me honest with my self and I feel obliged to not let you guys down .
I feel the sincerity in a lot of the advice and support .
 
Dirt said:
I love the support guys.
Seriosly . It’s keeping me honest with my self and I feel obliged to not let you guys down .
I feel the sincerity in a lot of the advice and support .
Click to expand...
happy to have you in the EVO family @Dirt :) your transformation is going really well imo
 
Rest night , so I did 45 mins cardio and some calf work . Then I did some ab crunches and hanging knee raises .
Steak , liver , brain , fish and 2
Eggs for dinner. Dipped every bite in ghee
 
Dirt said:
Damn straight it does .
12 hour fast today , I couldn’t handle it and had to eat . Had some chicken and a slice of butter .
Now I’ll wait another 9 hours till my next meal .
Click to expand...
when you start feeling uncomfortable while you're fasting and you feel like you gotta eat hold off just drink some water or go for a walk trust me it will pass thats just ghrelin fuckin with you
here once you break that barrier you'll train your body to attack fat stores for fuel. otherwise your body will have no reason to drop body fat and will just keep waiting for you to add more glycogen for energy. switching that light from being insulin resistant to insulin sensitive needs to be done
 
stevesmi said:
when you start feeling uncomfortable while you're fasting and you feel like you gotta eat hold off just drink some water or go for a walk trust me it will pass thats just ghrelin fuckin with you
here once you break that barrier you'll train your body to attack fat stores for fuel. otherwise your body will have no reason to drop body fat and will just keep waiting for you to add more glycogen for energy. switching that light from being insulin resistant to insulin sensitive needs to be done
Click to expand...
I’m hoping it was just an off day . Was drained all day and dealing with an outbreak at work , being in lock down has put a massive strain on my workload . It’s more mental than anything because I’m dreading the next few weeks knowing that I am now behind in my regular schedule
 
Push through the suffering a few more hours next time before you break your fast it makes a huge difference
 
food looks fantastic those eggs look juicy
 
I love to see you reaching your goals
 
1 hour of fasted cardio makes a huge difference
 
we're seeing you progressing slowly but surely good job
 
keep cutting down don't even worry about anything else you need to shred as lean as possible
 
we're not going to let you let up a bit
 
I love how you're building confidence on every update
 
I didn’t save todays log ,
I’m not gonna try rember the numbers ,
It was a pull day
20 mins cardio warmup
Seated rows x 5 sets
Lat pull downs x 5 sets
Hyperextensions ( 20 kg plate ) 3 x 8
Assisted pull ups ( 36 kg assist ) 3 x 10
Rear delts x 5 sets
Bent over rows on smith machine ( awkward as fuck ) 3 x 8 x 60 kg
Cable cross overs 6kg x 10 x 2 sets
20 kg ezybar arm curls x super set with over hand grip x 10 and 8x 8 kg hammer curls . 3 sets
20 mins cardio
 
Guys , I have a problem .
I’m a very stubborn person . Very resilient and can take a lot of punishment. To my own detriment.
I realise I’m doing too many exercises per muscle group.
Any suggestions on cutting down from day 7 or 8 exercises to say …. 5 ? And something that will leave me with the feeling I’ve trained . The way my body works , the more I punish it , the more it wants , it’s like a fire starts burning and wants more and more .some of my most intense efforts are usually at the back end of my session . And I find my self only stopping because of time restraints .
What I’m looking for now is some sort of structured routine . A tried and proven program .
And I’m not happy with the way I’m logging . I can’t go back and see my progression.
I want to see my story in graph form . Data . .
Maybe in future I add my food intake aswell and actually see on paper what i did and how o can improve . What worked . Why my training suffered on a specific day …. Was my food intake adequate the day before for example.
I’m hungry for this and I want more .
What have you guys done to me .
 
Dirt said:
View attachment 51443

Morning fasted cardio done
Click to expand...

Dirt said:
I didn’t save todays log ,
I’m not gonna try rember the numbers ,
It was a pull day
20 mins cardio warmup
Seated rows x 5 sets
Lat pull downs x 5 sets
Hyperextensions ( 20 kg plate ) 3 x 8
Assisted pull ups ( 36 kg assist ) 3 x 10
Rear delts x 5 sets
Bent over rows on smith machine ( awkward as fuck ) 3 x 8 x 60 kg
Cable cross overs 6kg x 10 x 2 sets
20 kg ezybar arm curls x super set with over hand grip x 10 and 8x 8 kg hammer curls . 3 sets
20 mins cardio
Click to expand...

Dirt said:
Guys , I have a problem .
I’m a very stubborn person . Very resilient and can take a lot of punishment. To my own detriment.
I realise I’m doing too many exercises per muscle group.
Any suggestions on cutting down from day 7 or 8 exercises to say …. 5 ? And something that will leave me with the feeling I’ve trained . The way my body works , the more I punish it , the more it wants , it’s like a fire starts burning and wants more and more .some of my most intense efforts are usually at the back end of my session . And I find my self only stopping because of time restraints .
What I’m looking for now is some sort of structured routine . A tried and proven program .
And I’m not happy with the way I’m logging . I can’t go back and see my progression.
I want to see my story in graph form . Data . .
Maybe in future I add my food intake aswell and actually see on paper what i did and how o can improve . What worked . Why my training suffered on a specific day …. Was my food intake adequate the day before for example.
I’m hungry for this and I want more .
What have you guys done to me .
Click to expand...
@Dirt its normal to train more than you need to, many guys do it

i would do this
i checked your training like seated rows 3x
lat pulls 5x
decrease all by 50%
so rows 1 set , pulls 2 sets and start slowly adding more cardio the time you save, better for you
 
Dirt said:
Push session



Bench press ( smith machine )

10 x 60 kg

10 x 80 kg

12 x 85 kg

10 x 90 kg

8 x 100 kg



Pec fly



32 kg x 20

54 kg x 13

72 kg x 12

72 kg x 12

81 kg x 8



Assisted dips



27 kg assist x 10

20 kg assist x 10

20 kg assist x 7

20 kg assist x 4



Shoulder press (machine )



45 kg x 10

45 kg x 10

59 kg x 4

59 kg x 5

59 kg x 5







Side laterals



12 x 8 kg

12 x 8 kg

12 x 12 .5 kg

12 x 12.5 kg

11 x 15 kg super set with 8 x 8kg



Triceps extension



20 x 15 kg

20 x 18 kg

15 x 22 kg

13 x 22 kg

10 x 22. 5 kg



Cable cross over flies ( high )

17 x 9.1 kg

10 x 15.9 kg

7 x 18.1 kg



( low )

8 x 11 . 3 kg

8 x 11.3 kg

7 x 11.3 kg


My daughter trained with me today and she was too tired at the end to do some cardio so we just went home










View attachment 51056

4 eggs poached in ghee , bbq steak , bbq liver , bbq spinal cord , bbq heart and liver ,and a peice of a lambs throat .
Click to expand...


Man that meal looks delicious
 
I ate chicken with garlicky c sauce today and fucked up my training . Got diareah and vomiting and am dizzy as fuck .
Did 20 mins warm up in tread mill
Leg extensions
Leg curls ,
Another 20 mins cardio
Felt like crap the whole time . Bloated , burping shitting farting .
Lesson learnt
 
Have you used a coach before for training and diet programming etc?

I think it might be helpful for ya. Someone to keep you right on track and adjust training and diet as needed to ensure you keep heading in the right direction
 
HybridLabs said:
Have you used a coach before for training and diet programming etc?

I think it might be helpful for ya. Someone to keep you right on track and adjust training and diet as needed to ensure you keep heading in the right direction
Click to expand...
Never used one .
But if I do and I will in the near future guess who I’ve got my eye on ………
 
Dirt said:
I ate chicken with garlicky c sauce today and fucked up my training . Got diareah and vomiting and am dizzy as fuck .
Did 20 mins warm up in tread mill
Leg extensions
Leg curls ,
Another 20 mins cardio
Felt like crap the whole time . Bloated , burping shitting farting .
Lesson learnt
Click to expand...
if you can do steak always with your budget I would do it. For carnivore and your digestion that would be best imo @Dirt
 
Push session



10 mins cardio



Bench press

20 x 27 kg.

15 x 50 kg

12 x 72 kg

10 x 81 kg





Assisted dips



27 kg assist x 10

27kg assist x 10

20 kg assist x 9







Pec fly ( dumbbells )



10 kg x 15

10 kg x 15

12 .5 kg x 12

12 . 5 kg x 12











Shoulder press ( dumbbells )



12.5 kg x 15

15 kg x 15

20 kg x 11

20 kg x 12









Side laterals



12 x 10 kg

12 x 10 kg

12 x 12 .5 kg

10x 15 kg

super set with 10 x 8kg



Cable cross over flies ( high )

17 x 9.1 kg

14 x 13.6 kg





( low )

15 x 6.8 kg

8 x 11.3 kg



Triceps extension



20 x 11 kg

20 x 18 kg

12 x 24 kg

12 x 24 kg





25 mins cardio

So I’m trying to cut down volume on weights so I can increase cardio with the time I have. .
Still I’m trying to increase intensity ( shorter breaks , slower reps etc . )


Food was a steak , 2 eggs , salmon belly , lambs lung and spinal cord ,
Drizzled with ghee with some butter on the side .

















IMG_3859.png

I couldn’t finish the plate . Have an egg left over and some salmon amd some lung and spinal cord .
Might have them tommorow prework out .
I don’t throw away food
 
Dirt said:
Push session



10 mins cardio



Bench press

20 x 27 kg.

15 x 50 kg

12 x 72 kg

10 x 81 kg





Assisted dips



27 kg assist x 10

27kg assist x 10

20 kg assist x 9







Pec fly ( dumbbells )



10 kg x 15

10 kg x 15

12 .5 kg x 12

12 . 5 kg x 12











Shoulder press ( dumbbells )



12.5 kg x 15

15 kg x 15

20 kg x 11

20 kg x 12









Side laterals



12 x 10 kg

12 x 10 kg

12 x 12 .5 kg

10x 15 kg

super set with 10 x 8kg



Cable cross over flies ( high )

17 x 9.1 kg

14 x 13.6 kg





( low )

15 x 6.8 kg

8 x 11.3 kg



Triceps extension



20 x 11 kg

20 x 18 kg

12 x 24 kg

12 x 24 kg





25 mins cardio

So I’m trying to cut down volume on weights so I can increase cardio with the time I have. .
Still I’m trying to increase intensity ( shorter breaks , slower reps etc . )


Food was a steak , 2 eggs , salmon belly , lambs lung and spinal cord ,
Drizzled with ghee with some butter on the side .

















View attachment 52434
I couldn’t finish the plate . Have an egg left over and some salmon amd some lung and spinal cord .
Might have them tommorow prework out .
I don’t throw away food
Click to expand...
@Dirt thats a perfect carnivore meal, with the volume you're doing its perfect :)
no throwing up anymore?

Dirt said:
View attachment 52520View attachment 52521

Fasted cardio done .
Check out the wobbly skin .
Click to expand...
@Dirt you look great, the wobbly skin is you losing bodyfat, you are doing amazing and changing your life :) very positive thoughts your way
cardio PERFECT!
 
stevesmi said:
thats why i love mackerel. it is a very fatty fish. you can literally feel the joints feeling better after eating it with some guac
Click to expand...
Hmmmm mackerel . Looks like it’s time for me to get my rod out . I can easily catch 20 a night
 
IMG_3871.webp
IMG_3869.webp
Pull session



20 mins cardio





Assisted. Pull ups



10 x 47 kg assist

10 x 34 kg assist

8 x 27 kg assist



seated row



15 x 45 kg

15 54 kg

12 x 86 kg

10 x 108 kg







lat pull-down ( machine )



20 x 41 kg

15 x 72 kg

10 x 90 kg

8 x 104 kg







Rear delt fly (machine )

12 x 36 kg

12 x 41 kg

12 x 41 kg

10 x 45 kg







Hyperexentions



Body weight x 12

Body weight x 12

Body weight x 12



arm curls super setted with hammer curls

EZ BAR for curls and reverse , dumbels for Hammer curls



15 x 20 kg followed by 10 x 10 hammer curls



17 x 20 kg followed by 10 x 10 hammer curls



17 x 20 kg followed by 10 x 10 hammer curls



Reverse grip ezybar curl



10 x 15 kg

12 x 15 kg

10 x 15 kg



Dumbels curls

10 x 10 kg

10 x 15 kg

10 x 15 kg



20 mins cardio


Steak , kidneys , an egg , a burger patty . Butter .
I switched to wildcats test and mast nearly 2 weeks ago now . Feeling good on it . Skins a bit dry .
Had bad acid reflux today , on an empty stomach that was a punish .felt like fire and ended up vomiting .
Feel good now after my meal .
Meat is my medicine it seems .
Sleepy time
 
nice day on the pull day you don't have to remember your numbers those are some good reps
 
try and do some pull-ups as well even if they're assisted
 
easy bars are great because they hit your arms at different angles
 
to answer your question I would check out the other logs and get some ideas
 
definitely learn from the other guys who are in similar situations as you don't try to train like a pro train like a normal person and you'll have results
 
Another morning another 1 hour of fasted cardio.
Let’s see how long I can keep todays fast going . 13 hours so far .
 
Dirt said:
Another morning another 1 hour of fasted cardio.
Let’s see how long I can keep todays fast going . 13 hours so far .
Click to expand...
fasted cardio :) perfect @Dirt
 
Wootoom said:
definitely learn from the other guys who are in similar situations as you don't try to train like a pro train like a normal person and you'll have results
Click to expand...
That’s some of the best advice simplified into a sentence. Don’t try train like a pro.
Train like others in my situation.
You sir deserve an award for that
 
Legs

10 mins cardio warm up



leg extensions

20x 45 kg

15 x 63 kg

12 x 77 kg

10 x 95 kg



Calf extensions

20 x 72 kg

20 x 108 kg

20 x135 kg





Leg curls



12 x 36 kg

12 x 50 kg

12x 59 kg

12 x 63 kg

8 x 63kg



leg press



12 x 240 kg

12 x 320 kg

10x 350 kg















10 mins cardio

My daughter joined in today . Teach them while they young I reckon
 
I’ve never tried that part of the salmon. I’m gonna have to give it a go
 
Dirt said:
Legs

10 mins cardio warm up



leg extensions

20x 45 kg

15 x 63 kg

12 x 77 kg

10 x 95 kg



Calf extensions

20 x 72 kg

20 x 108 kg

20 x135 kg





Leg curls



12 x 36 kg

12 x 50 kg

12x 59 kg

12 x 63 kg

8 x 63kg



leg press



12 x 240 kg

12 x 320 kg

10x 350 kg















10 mins cardio

My daughter joined in today . Teach them while they young I reckon
Click to expand...
@Dirt fully in action :) and happy to hear your kids join smart move
 
Dirt said:
Legs fried today bro . I’m trying to minimise rest between sets , and fuck me does it make a difference.
Click to expand...
training to failure respected in the EVO family @Dirt :)
 
Push session



10 mins cardio





Assisted dips



27 kg assist x 10

27kg assist x 10

20 kg assist x 9





Pec fly ( machine )



41 kg x 15

54 kg x 15

63 kg x 12

81 kg x 12



Side laterals shoulder press and front laterals supersets (dumbels )

15 x 8kg side lateral

10 x 8 kg shoulder press

10 x front laterals

X 3



Incline Bench press smith machine

12 x 60 kg

7 x 100 kg

8 x 100 kg





Triceps press ( machine )

50 kg x 20

50 kg x 20

50 kg x 20

65 kg x 10



10 mins cardio


Wasn’t feeling it today . But felt better towards the end .

Appetite was a bit weird , didn’t feel very hungry .
Meal waa smaller than normal . Just a steak and 2 eggs , butter and a hand full of mixed organs
 
keep up the good work man we love what you're doing here
 
I like how you're doing your cardio before and after that's smart
 
if you don't have an appetite then don't force yourself to eat man
 
great job I like the steak and egg idea
 
don't forget those veggies that are important too
 
might want to consider a fiber supplement if you're just eating protein for the most part
 
Good job
 
That is awesome your daughter joined your training! The best thing about them being young and interested in fitness, is that you can help them understand the basics of lifting and how important diet really is. They can learn that before they get all the false "bro-science" that is out there.
 
Masonic Bodybuilder said:
That is awesome your daughter joined your training! The best thing about them being young and interested in fitness, is that you can help them understand the basics of lifting and how important diet really is. They can learn that before they get all the false "bro-science" that is out there.
Click to expand...
The cool thing about my kids is they don’t go for all that fast food stuff , and they see what I’m eating and they rather that than regular food .
My other daughter gets a free pass when it comes to food cause she has a condition .
 
Push session

10 mins cardio


Assisted dips

27 kg assist x 10
27kg assist x 10
20 kg assist x 9


Pec fly ( machine )

41 kg x 15
54 kg x 15
63 kg x 12
81 kg x 12

Side laterals shoulder press and front laterals supersets (dumbels )
15 x 8kg side lateral
10 x 8 kg shoulder press
10 x front laterals
X 3

Incline Bench press smith machine
12 x 60 kg
7 x 100 kg
8 x 100 kg


Triceps press ( machine )
50 kg x 20
50 kg x 20
50 kg x 20
65 kg x 10

10 mins cardio
Forgot to past last nights .
Also did 1 hour fasted cardio today .
Getting ready for tonight’s pull session .
Feeling nice and energetic today . Pumped for it .
 
Dirt said:
25 mins cardio

Rows
Assisted pull ups
Lat pulls
Face pulls
20 mins cardio .
Fucked up and ate a bread and chicken thing .
Hiccuping like a dickhead now .
The bread roll looked too good and I convinced my self I’d be ok. .
Not ok
Click to expand...
@Dirt Good updates so far man.....
 
Dirt said:
Push session

10 mins cardio


Assisted dips

27 kg assist x 10
27kg assist x 10
20 kg assist x 9


Pec fly ( machine )

41 kg x 15
54 kg x 15
63 kg x 12
81 kg x 12

Side laterals shoulder press and front laterals supersets (dumbels )
15 x 8kg side lateral
10 x 8 kg shoulder press
10 x front laterals
X 3

Incline Bench press smith machine
12 x 60 kg
7 x 100 kg
8 x 100 kg


Triceps press ( machine )
50 kg x 20
50 kg x 20
50 kg x 20
65 kg x 10

10 mins cardio
Forgot to past last nights .
Also did 1 hour fasted cardio today .
Getting ready for tonight’s pull session .
Feeling nice and energetic today . Pumped for it .
Click to expand...

Dirt said:
25 mins cardio

Rows
Assisted pull ups
Lat pulls
Face pulls
20 mins cardio .
Fucked up and ate a bread and chicken thing .
Hiccuping like a dickhead now .
The bread roll looked too good and I convinced my self I’d be ok. .
Not ok
Click to expand...
@Dirt you are training hard
make sure you dont go away from the carnivore
some things look great but bad for the digestion, stay with steaks only :)
 
Dirt said:
It has a nice thick layer of fat . Be Carefull , you can set it on fire on the grill .
Click to expand...


I’ll give it a go
 
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