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Approved Log Road to my first cycle LOG

Food for today, swapped things around moving forward so current macro split will be as close to P40/F40/C20 depending on what meals I choose for the day.

7.00am
Breakfast omelette
4 eggs
Zucchini
Capsicum
Onion
Spinich
Baby tomatoes

328cals
Protein 27g
Carbs 8g
Fats 19g

Second meal at 9.30am
It’s the first break at work

200g extra lean mince
60g (dry weight) jasmine rice

Cals 447
Protein 47g
Carbs 40g
Fats 11g

Lunch 12.30
Pulled Mexican chicken
40g (dry weight) jasmine rice
Half avocado

Just a meal that the Mrs has come up with. Has chicken breast, natural coconut cream and some organic coconut milk and mingle organic seasoning in it.

Cals 638
Protein 50.9
Carbs 39.1
Fats 29.2

Afternoon snack around 3pm depending on how work is going.

Whey protein shake
Can of tuna
28g walnuts

Cals 415
Protein 47g
Carbs 6g
Fats 23g

Dinner last meal for the day at 5.30pm this is already prepped and just heat it up before I leave work to knock down on the way home. Can be too late to eat by the time I get home most days.

Sheperd’s pie, another one the Mrs came up with. Has around 150g extra lean mince per serve, around 200g carb lite potatoes, zucchini, broccoli, onion, carrot, capsicum, peas.

Cals 441
Protein 44.7
Carbs 24.6
Fats 14.9

Total for the day 2270
Protein 216g
Carbs 135g
Fats 96g
 
Allupfromhere said:
Food for today, swapped things around moving forward so current macro split will be as close to P40/F40/C20 depending on what meals I choose for the day.

7.00am
Breakfast omelette
4 eggs
Zucchini
Capsicum
Onion
Spinich
Baby tomatoes

328cals
Protein 27g
Carbs 8g
Fats 19g

Second meal at 9.30am
It’s the first break at work

200g extra lean mince
60g (dry weight) jasmine rice

Cals 447
Protein 47g
Carbs 40g
Fats 11g

Lunch 12.30
Pulled Mexican chicken
40g (dry weight) jasmine rice
Half avocado

Just a meal that the Mrs has come up with. Has chicken breast, natural coconut cream and some organic coconut milk and mingle organic seasoning in it.

Cals 638
Protein 50.9
Carbs 39.1
Fats 29.2

Afternoon snack around 3pm depending on how work is going.

Whey protein shake
Can of tuna
28g walnuts

Cals 415
Protein 47g
Carbs 6g
Fats 23g

Dinner last meal for the day at 5.30pm this is already prepped and just heat it up before I leave work to knock down on the way home. Can be too late to eat by the time I get home most days.

Sheperd’s pie, another one the Mrs came up with. Has around 150g extra lean mince per serve, around 200g carb lite potatoes, zucchini, broccoli, onion, carrot, capsicum, peas.

Cals 441
Protein 44.7
Carbs 24.6
Fats 14.9

Total for the day 2270
Protein 216g
Carbs 135g
Fats 96g
Click to expand...
@Allupfromhere Meal updates are good bro.........
 
Allupfromhere said:
Food for today, swapped things around moving forward so current macro split will be as close to P40/F40/C20 depending on what meals I choose for the day.

7.00am
Breakfast omelette
4 eggs
Zucchini
Capsicum
Onion
Spinich
Baby tomatoes

328cals
Protein 27g
Carbs 8g
Fats 19g

Second meal at 9.30am
It’s the first break at work

200g extra lean mince
60g (dry weight) jasmine rice

Cals 447
Protein 47g
Carbs 40g
Fats 11g

Lunch 12.30
Pulled Mexican chicken
40g (dry weight) jasmine rice
Half avocado

Just a meal that the Mrs has come up with. Has chicken breast, natural coconut cream and some organic coconut milk and mingle organic seasoning in it.

Cals 638
Protein 50.9
Carbs 39.1
Fats 29.2

Afternoon snack around 3pm depending on how work is going.

Whey protein shake
Can of tuna
28g walnuts

Cals 415
Protein 47g
Carbs 6g
Fats 23g

Dinner last meal for the day at 5.30pm this is already prepped and just heat it up before I leave work to knock down on the way home. Can be too late to eat by the time I get home most days.

Sheperd’s pie, another one the Mrs came up with. Has around 150g extra lean mince per serve, around 200g carb lite potatoes, zucchini, broccoli, onion, carrot, capsicum, peas.

Cals 441
Protein 44.7
Carbs 24.6
Fats 14.9

Total for the day 2270
Protein 216g
Carbs 135g
Fats 96g
Click to expand...
@Allupfromhere you're so close to doing under 100 grams of carbs, you want to cut right? :D
 
LevButlerov said:
@Allupfromhere you're so close to doing under 100 grams of carbs, you want to cut right? :D
Click to expand...
I’ll drop 20g off the rice I have for my second meal and and some yoghurt to maintain the total calories. Does this sound ok or would the be a better option instead of yoghurt? I’ll run some numbers tonight cheers brother.
 
Allupfromhere said:
I’ll drop 20g off the rice I have for my second meal and and some yoghurt to maintain the total calories. Does this sound ok or would the be a better option instead of yoghurt? I’ll run some numbers tonight cheers brother.
Click to expand...
if you can I would try it, go under 100 grams of carbs and try to get into a light ketogenic state but you'd need a bit more fat and try to do IF fasting @Allupfromhere
 
Allupfromhere said:
What would you suggest as far as eating window? I have set break times at work so my entire calorie intake would have to be consumed during those breaks? Not sure if IF will work for me right now. I could be wrong though @LevButlerov
Click to expand...
@Allupfromhere the best to start off is 18/6 if you can handle it but 16/8 if you can't
Means 18 hours no food, 6 hour refeed, but you can try 16/8 to test it and wet your feet.
 
LevButlerov said:
Means 18 hours no food, 6 hour refeed
Click to expand...
If I was to try and implement this, the 6 hours I would have available I would only get 2 opportunities at work to eat. I would have to eat around 1250cals at each sitting to reach my daily calorie intake. That’s I big volume of food to eat at once lol not sure I could stomach it. Would get my lunch break at 12.30pm ideally eat my breakfast meal and second meal here. 5.30pm would have to try and eat my lunch meal and arvo snack and dinner as I would still be driving at 6:30 at the end of my refeed window. Does this seem right or am I misunderstanding? Sorry for the silly questions brother I’m just trying to understand correctly. As always mate appreciate the advice!
 
Back at it early morning session

10 mins incline treadmill warm up then was time to smash the shoulders.

Seated reverse peck deck flys
3 warm up sets
15@40kg
10@47
5@54

Working sets
10@64
8@64#

1 rep up from last week, it was much but it was something at least


Single arm Cable lateral raises

Few light warm up sets to get some blood in there. Last weeks working weight felt too comfortable so bumped up to the next plate, up 5kg

10@14kg >5kg
8@14#
9@14# was able to squeeze another rep out here

Db shoulder press
Worked my way up to working weight, help prep me mentally for it too
10@15kg
[email protected]
5@20
[email protected]

Working sets
11@25kg#
8@25#
1 less then last week on that last set, disappointed.



Single cable rear del
[email protected] 3second negative on every rep.
Weight felt good so pinned the next plate.
[email protected]#
[email protected]#

Drop set db lateral raises
10-7-5-2.5kg everything to failure

30mins on the elliptical to finish things up.
 
Todays food..

7.00am
Breakfast omelette
4 eggs
Zucchini
Capsicum
Onion
Spinich
Baby tomatoes

328cals
Protein 27g
Carbs 8g
Fats 19g

Second meal at 9.30am
First meal break at work, dropped 30g off the rice in this meal to try further drop the carbs for today was able to shave off 20g for the day.

200g extra lean mince
30g (dry weight) jasmine rice

Cals 375
Protein 45g
Carbs 25
Fats 11g

Lunch 12.30
Pulled Mexican chicken
30g (dry weight) jasmine rice
Half avocado

Dropped 10g of dry weight to the rice on this meal also to shave a few more daily carbs where I can

Cals 633
Protein 49.3
Carbs 32.4
Fats 29.2

Afternoon snack around 3pm depending on how work is going.

Whey protein shake
Can of tuna
28g walnuts

Cals 415
Protein 47g
Carbs 6g
Fats 23g

Dinner last meal for the day at 5.30pm
Shepherd’s pie meal

Cals 441
Protein 44.7
Carbs 24.6
Fats 14.9

Total for the day 2248
Protein 221
Carbs 121
Fats 96g

Hard work trying to get the carbs under 100 for the day and still maintain the daily calories but I’ll have another look moving forward and try and get it there.
 
Allupfromhere said:
If I was to try and implement this, the 6 hours I would have available I would only get 2 opportunities at work to eat. I would have to eat around 1250cals at each sitting to reach my daily calorie intake. That’s I big volume of food to eat at once lol not sure I could stomach it. Would get my lunch break at 12.30pm ideally eat my breakfast meal and second meal here. 5.30pm would have to try and eat my lunch meal and arvo snack and dinner as I would still be driving at 6:30 at the end of my refeed window. Does this seem right or am I misunderstanding? Sorry for the silly questions brother I’m just trying to understand correctly. As always mate appreciate the advice!
Click to expand...
@Allupfromhere you can boost that to 8 hour feeding window, you should be able to fit the food in there.
 
Allupfromhere said:
Back at it early morning session

10 mins incline treadmill warm up then was time to smash the shoulders.

Seated reverse peck deck flys
3 warm up sets
15@40kg
10@47
5@54

Working sets
10@64
8@64#

1 rep up from last week, it was much but it was something at least


Single arm Cable lateral raises

Few light warm up sets to get some blood in there. Last weeks working weight felt too comfortable so bumped up to the next plate, up 5kg

10@14kg >5kg
8@14#
9@14# was able to squeeze another rep out here

Db shoulder press
Worked my way up to working weight, help prep me mentally for it too
10@15kg
[email protected]
5@20
[email protected]

Working sets
11@25kg#
8@25#
1 less then last week on that last set, disappointed.



Single cable rear del
[email protected] 3second negative on every rep.
Weight felt good so pinned the next plate.
[email protected]#
[email protected]#

Drop set db lateral raises
10-7-5-2.5kg everything to failure

30mins on the elliptical to finish things up.
Click to expand...
strong session and cardio perfect man! you warm up with cardio too?

Allupfromhere said:
Todays food..

7.00am
Breakfast omelette
4 eggs
Zucchini
Capsicum
Onion
Spinich
Baby tomatoes

328cals
Protein 27g
Carbs 8g
Fats 19g

Second meal at 9.30am
First meal break at work, dropped 30g off the rice in this meal to try further drop the carbs for today was able to shave off 20g for the day.

200g extra lean mince
30g (dry weight) jasmine rice

Cals 375
Protein 45g
Carbs 25
Fats 11g

Lunch 12.30
Pulled Mexican chicken
30g (dry weight) jasmine rice
Half avocado

Dropped 10g of dry weight to the rice on this meal also to shave a few more daily carbs where I can

Cals 633
Protein 49.3
Carbs 32.4
Fats 29.2

Afternoon snack around 3pm depending on how work is going.

Whey protein shake
Can of tuna
28g walnuts

Cals 415
Protein 47g
Carbs 6g
Fats 23g

Dinner last meal for the day at 5.30pm
Shepherd’s pie meal

Cals 441
Protein 44.7
Carbs 24.6
Fats 14.9

Total for the day 2248
Protein 221
Carbs 121
Fats 96g

Hard work trying to get the carbs under 100 for the day and still maintain the daily calories but I’ll have another look moving forward and try and get it there.
Click to expand...
walnuts thats your goto perfect for omega 3
and to get carbs under 100 is VERY hard, you have to boost the fat up when you do that
it has to be either moderate carbs or fat, so increase fat intake, add avocado/walnuts/fish oil to boost it to 130 as you cut the carbs @Allupfromhere
 
Eddie Haskell said:
strong session and cardio perfect man! you warm up with cardio too?
Click to expand...
It’s only really 2 or 3, depending on the exercise, working sets to failure there’s alot of sets there just to get used to the movement and building up to the working sets. Yeah I always warm up with some cardio just to get some heat in my body. 3.30am the gym is always cold lol.

Eddie Haskell said:
walnuts thats your goto perfect for omega 3
and to get carbs under 100 is VERY hard, you have to boost the fat up when you do that
it has to be either moderate carbs or fat, so increase fat intake, add avocado/walnuts/fish oil to boost it to 130 as you cut the carbs @Allupfromhere
Click to expand...
Yeah gonna have another look at some number tonight to get what we are chasing macro wise, I’ll increase the avocado and walnut servings and see where I get. Cheers brother!
 
Allupfromhere said:
It’s only really 2 or 3, depending on the exercise, working sets to failure there’s alot of sets there just to get used to the movement and building up to the working sets. Yeah I always warm up with some cardio just to get some heat in my body. 3.30am the gym is always cold lol.


Yeah gonna have another look at some number tonight to get what we are chasing macro wise, I’ll increase the avocado and walnut servings and see where I get. Cheers brother!
Click to expand...
lets make the macro adjustments and see man :) @Allupfromhere
on the training you gotta warm up a bit 15min or so
 
So rest day for me today, still went to the gym this morning and did an hour of fasted cardio on the elliptical and then did some core and ab work.

5 sets hanging knee raises
5 sets of decline sit ups
5 individual minute planks.

Now for the diet. Had my last meal yesterday at 5.30pm. Fast forward to 9:30am today was my first meal, trying a 16/8 window on for size matched with some macro adjustment for a few weeks to see how things go.

Food and macros as of today moving forward;

9:30am first meal is the egg omelette and 200g of extra lean mince.
Took the rice out completely and joined my (previously) first and second meal. This change allowed me to get the total daily carbs to 100g.

Total cals 658

Protein 68g
Carbs 10g
Fats 36g

Second meal still the Mexican chicken and rice meal although I have dropped the rice to 30g (dry weight) and have half an avocado with this also.

Total cals 615

Protein 50g
Carbs 39g
Fats 29g

3:30pm snack something quick I can sneak through at work, wpi shake with 56g or walnuts and some yoghurt.

Total cals 589
Protein 47g
Carbs 14g
Fats 39g

Last for the day just before 5:30 is the shepherd’s pie meal along with wpi shake, 46g of walnuts and a yopro yoghurt.

Total cals 441
Protein 44g
Carbs 30g
Fats 14g

Total for the day 2240
Protein 212g
Carbs 101g
Fats 112g

Going to run this setup for the next few weeks and assess from there. Something to add I just bought some psyllium husk, digestive enzymes and probiotics. Will start taking these as soon as they arrive. Talk tomorrow fam cheers.
 
Allupfromhere said:
So rest day for me today, still went to the gym this morning and did an hour of fasted cardio on the elliptical and then did some core and ab work.

5 sets hanging knee raises
5 sets of decline sit ups
5 individual minute planks.

Now for the diet. Had my last meal yesterday at 5.30pm. Fast forward to 9:30am today was my first meal, trying a 16/8 window on for size matched with some macro adjustment for a few weeks to see how things go.

Food and macros as of today moving forward;

9:30am first meal is the egg omelette and 200g of extra lean mince.
Took the rice out completely and joined my (previously) first and second meal. This change allowed me to get the total daily carbs to 100g.

Total cals 658

Protein 68g
Carbs 10g
Fats 36g

Second meal still the Mexican chicken and rice meal although I have dropped the rice to 30g (dry weight) and have half an avocado with this also.

Total cals 615

Protein 50g
Carbs 39g
Fats 29g

3:30pm snack something quick I can sneak through at work, wpi shake with 56g or walnuts and some yoghurt.

Total cals 589
Protein 47g
Carbs 14g
Fats 39g

Last for the day just before 5:30 is the shepherd’s pie meal along with wpi shake, 46g of walnuts and a yopro yoghurt.

Total cals 441
Protein 44g
Carbs 30g
Fats 14g

Total for the day 2240
Protein 212g
Carbs 101g
Fats 112g

Going to run this setup for the next few weeks and assess from there. Something to add I just bought some psyllium husk, digestive enzymes and probiotics. Will start taking these as soon as they arrive. Talk tomorrow fam cheers.
Click to expand...
@Allupfromhere good ratios i see high protein but we can pump it more man :)
waiting on the probiotics start
 
Well first day trying the 16/8 and to be honest it wasn’t the fasting part that was difficult but the volume of food and each sitting. Was still feeling bloated by the time my lunch had come around and almost felt like I had to force my lunch in. Split the third meal up just here and there so I wasn’t like a whole meal and then tackled dinner just before 5:30. Can say lying in bed at 8pm here in Aus still feeling overly full and bloated haha. I know my body just needs to adjust, anyway got home and had a few items waiting on the bench for me. Hopefully these help moving forward.
IMG_3726.webp
 
Legs this morning, felt good didn’t notice a difference being fasted. Interesting to see if I feel a change from this over the next few weeks.

Kicked things off with the staple 10 incline treadmill to heat up then onto;

Lying hamstring curl
Warm up sets
15@30kg
10@45

Working sets
8@65kg
7@65#


Squats

Wasn’t squatting with a barbell up to this stage. Would mostly use the hack squat machine as I was never that comfortable with the movement with the barbell. But squats are king so no point avoiding them. Just built up the weight to feel the movement and form properly.

10@40kg
5@50
5@60

Was feeling comfortable with the movement now so kicked it up to 80kg for 2 working sets 8 on the first and 7 on the second then halved the weight and tried to double the reps from the last set to finish out. Got 12 out racked the bar for 10 seconds and then walked it back out and finished the last 2. Definitely an exercise I want to prioritise improving on.



Barbell rdl

10@50kg
Starting set to get my mind in the muscle

Working sets
10@90
9@90 #



Leg press

5@160kg
5@200

Got a feel for depth which has been improving a lot lately, very happy with my progress on this.

8@240#
6@240#

Didn’t finish with cardio today as I was struggling just walking to my car. I’ll get an hour in this evening though to to keep it in swing.

Food is the same as yesterday nothing but water since 5:30pm yesterday. First meal at 9:30 this morning, only changes is I’ll be adding a protein water some stage to get that to 250g for the day. Another change is I’ve added 18g of psyllium husk spilt into 3 different times. Digestive enzyme capsule with each main meal, 3 in total. 1 probiotic cap per day and a fish oil cap with each meal. Hoping this helps moving forward as the bloat is uncomfortable lol.
 
Allupfromhere said:
Well first day trying the 16/8 and to be honest it wasn’t the fasting part that was difficult but the volume of food and each sitting. Was still feeling bloated by the time my lunch had come around and almost felt like I had to force my lunch in. Split the third meal up just here and there so I wasn’t like a whole meal and then tackled dinner just before 5:30. Can say lying in bed at 8pm here in Aus still feeling overly full and bloated haha. I know my body just needs to adjust, anyway got home and had a few items waiting on the bench for me. Hopefully these help moving forward. View attachment 62028
Click to expand...
@Allupfromhere we should consider cutting your meal intake a bit, if you have a difficult time digestion
but lets start with probiotics and digestize enzymes with fiber in time you'll feel better
 
Allupfromhere said:
Legs this morning, felt good didn’t notice a difference being fasted. Interesting to see if I feel a change from this over the next few weeks.

Kicked things off with the staple 10 incline treadmill to heat up then onto;

Lying hamstring curl
Warm up sets
15@30kg
10@45

Working sets
8@65kg
7@65#


Squats

Wasn’t squatting with a barbell up to this stage. Would mostly use the hack squat machine as I was never that comfortable with the movement with the barbell. But squats are king so no point avoiding them. Just built up the weight to feel the movement and form properly.

10@40kg
5@50
5@60

Was feeling comfortable with the movement now so kicked it up to 80kg for 2 working sets 8 on the first and 7 on the second then halved the weight and tried to double the reps from the last set to finish out. Got 12 out racked the bar for 10 seconds and then walked it back out and finished the last 2. Definitely an exercise I want to prioritise improving on.



Barbell rdl

10@50kg
Starting set to get my mind in the muscle

Working sets
10@90
9@90 #



Leg press

5@160kg
5@200

Got a feel for depth which has been improving a lot lately, very happy with my progress on this.

8@240#
6@240#

Didn’t finish with cardio today as I was struggling just walking to my car. I’ll get an hour in this evening though to to keep it in swing.

Food is the same as yesterday nothing but water since 5:30pm yesterday. First meal at 9:30 this morning, only changes is I’ll be adding a protein water some stage to get that to 250g for the day. Another change is I’ve added 18g of psyllium husk spilt into 3 different times. Digestive enzyme capsule with each main meal, 3 in total. 1 probiotic cap per day and a fish oil cap with each meal. Hoping this helps moving forward as the bloat is uncomfortable lol.
Click to expand...
@Allupfromhere strong training i like hammers but i want to see volume

food, we can cut protein a bit if you have a digestive issues
post your meals please
 
Eddie Haskell said:
@Allupfromhere we should consider cutting your meal intake a bit, if you have a difficult time digestion
but lets start with probiotics and digestize enzymes with fiber in time you'll feel better
Click to expand...
Yeah I was thinking the same, I’ll see how I am next just to give the new approach a chance.
Eddie Haskell said:
@Allupfromhere strong training i like hammers but i want to see volume

food, we can cut protein a bit if you have a digestive issues
post your meals please
Click to expand...
I run the same food as yesterday brother let me know what you think.
Allupfromhere said:
9:30am first meal is the egg omelette and 200g of extra lean mince.
Took the rice out completely and joined my (previously) first and second meal. This change allowed me to get the total daily carbs to 100g.

Total cals 658

Protein 68g
Carbs 10g
Fats 36g

Second meal still the Mexican chicken and rice meal although I have dropped the rice to 30g (dry weight) and have half an avocado with this also.

Total cals 615

Protein 50g
Carbs 39g
Fats 29g

3:30pm snack something quick I can sneak through at work, wpi shake with 56g or walnuts and some yoghurt.

Total cals 589
Protein 47g
Carbs 14g
Fats 39g

Last for the day just before 5:30 is the shepherd’s pie meal along with wpi shake, 46g of walnuts and a yopro yoghurt.

Total cals 441
Protein 44g
Carbs 30g
Fats 14g

Total for the day 2240
Protein 212g
Carbs 101g
Fats 112g
Click to expand...
 
Allupfromhere said:
Legs this morning, felt good didn’t notice a difference being fasted. Interesting to see if I feel a change from this over the next few weeks.

Kicked things off with the staple 10 incline treadmill to heat up then onto;

Lying hamstring curl
Warm up sets
15@30kg
10@45

Working sets
8@65kg
7@65#


Squats

Wasn’t squatting with a barbell up to this stage. Would mostly use the hack squat machine as I was never that comfortable with the movement with the barbell. But squats are king so no point avoiding them. Just built up the weight to feel the movement and form properly.

10@40kg
5@50
5@60

Was feeling comfortable with the movement now so kicked it up to 80kg for 2 working sets 8 on the first and 7 on the second then halved the weight and tried to double the reps from the last set to finish out. Got 12 out racked the bar for 10 seconds and then walked it back out and finished the last 2. Definitely an exercise I want to prioritise improving on.



Barbell rdl

10@50kg
Starting set to get my mind in the muscle

Working sets
10@90
9@90 #



Leg press

5@160kg
5@200

Got a feel for depth which has been improving a lot lately, very happy with my progress on this.

8@240#
6@240#

Didn’t finish with cardio today as I was struggling just walking to my car. I’ll get an hour in this evening though to to keep it in swing.

Food is the same as yesterday nothing but water since 5:30pm yesterday. First meal at 9:30 this morning, only changes is I’ll be adding a protein water some stage to get that to 250g for the day. Another change is I’ve added 18g of psyllium husk spilt into 3 different times. Digestive enzyme capsule with each main meal, 3 in total. 1 probiotic cap per day and a fish oil cap with each meal. Hoping this helps moving forward as the bloat is uncomfortable lol.
Click to expand...
The body adapts
 
yeah definitely especially on your journey you want to keep your legs balanced
don't just build strong quads and ignore the backside
 
very nice I'm liking the Romanian deadlifts
and you're doing the perfect amount of weight where you're keeping control
 
leg press looks solid
getting depth is the way it should be done
 
ass to grass squats are good but don't do them like that on ever set
mix things up a little bit
 
I would suggest some box squats
that will really help prevent you from leaning forward and engage more muscles
 
overall very good week of training
keep this up and you'll have really good results going forward
 
definitely even Iron Men will do their competitions while fasted
same with marathon runners that's the way to do it
pro athletes who run around a lot like in soccer won't eat my meal before their game either maybe a banana a few hours prior but that's it
 
Quadsweep said:
it takes your body a few weeks to adjust to fasting
that is normal in part of the body improvements that you'll make
Click to expand...
Yeah thought this would be the case.
Austin316 said:
a nice start to this hitting your hamstrings
many people neglect them
Click to expand...
Cheers bro!
BookerTNY said:
very nice I'm liking the Romanian deadlifts
and you're doing the perfect amount of weight where you're keeping control
Click to expand...
Yeah I only ever go as heavy where I can feel it in the muscle the whole time. Thanks bro!
 
Arabian said:
leg press looks solid
getting depth is the way it should be done
Click to expand...
Thanks bro! Almost down to the bump stops.
Zyglamail said:
ass to grass squats are good but don't do them like that on ever set
mix things up a little bit
Click to expand...
I’ll keep this in mind definitely!
Shrine said:
I would suggest some box squats
that will really help prevent you from leaning forward and engage more muscles
Click to expand...
This sound really good, will implement this next leg day 1%
caligirl85 said:
overall very good week of training
keep this up and you'll have really good results going forward
Click to expand...
Thanks @caligirl85
 
Early start at work today so even early start in the gym at 2:30am

Chest & calves

Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70

Working sets
10@90 1rir
6@100kg # failure >5kg: another 5kg from last week which was nice. Wasn’t sure if I was gonna get it as my left elbow been giving me a little bit of grief from work. Keen to see if I can get this weight on the barbell next week.



Incline db press

Picked up where I left off from last week but managed to squeeze two more reps out. Was able to another on the second set too.

8@30s #
6@30s #


Decline hammer strength

10@80kg#
8@80kg#

Couple more reps out on each set here too!


Db pec flys
12@15 >2.5kg
10@15
8@15#failure

Was able to up the weight this week to the 15s get a few extra reps and a whole extra set.

Finished up with some Standing Calf raisers
15@115kg
10@125
10@135
9@145#
7@145#

Honestly felt amazing this morning apart from the niggle in my elbow, been nice having the weights increasing this week.

Unfortunately didn’t get the fasted cardio in this morning as I was running short on time, I’ll get an hour in this afternoon better than nothing.
 
Allupfromhere said:
Early start at work today so even early start in the gym at 2:30am

Chest & calves

Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70

Working sets
10@90 1rir
6@100kg # failure >5kg: another 5kg from last week which was nice. Wasn’t sure if I was gonna get it as my left elbow been giving me a little bit of grief from work. Keen to see if I can get this weight on the barbell next week.



Incline db press

Picked up where I left off from last week but managed to squeeze two more reps out. Was able to another on the second set too.

8@30s #
6@30s #


Decline hammer strength

10@80kg#
8@80kg#

Couple more reps out on each set here too!


Db pec flys
12@15 >2.5kg
10@15
8@15#failure

Was able to up the weight this week to the 15s get a few extra reps and a whole extra set.

Finished up with some Standing Calf raisers
15@115kg
10@125
10@135
9@145#
7@145#

Honestly felt amazing this morning apart from the niggle in my elbow, been nice having the weights increasing this week.

Unfortunately didn’t get the fasted cardio in this morning as I was running short on time, I’ll get an hour in this afternoon better than nothing.
Click to expand...
@Allupfromhere yea its ok if you miss the cardio but cut workout short 20min and get AM cardio it would benefit you in future
 
Allupfromhere said:
Legs this morning, felt good didn’t notice a difference being fasted. Interesting to see if I feel a change from this over the next few weeks.

Kicked things off with the staple 10 incline treadmill to heat up then onto;

Lying hamstring curl
Warm up sets
15@30kg
10@45

Working sets
8@65kg
7@65#


Squats

Wasn’t squatting with a barbell up to this stage. Would mostly use the hack squat machine as I was never that comfortable with the movement with the barbell. But squats are king so no point avoiding them. Just built up the weight to feel the movement and form properly.

10@40kg
5@50
5@60

Was feeling comfortable with the movement now so kicked it up to 80kg for 2 working sets 8 on the first and 7 on the second then halved the weight and tried to double the reps from the last set to finish out. Got 12 out racked the bar for 10 seconds and then walked it back out and finished the last 2. Definitely an exercise I want to prioritise improving on.



Barbell rdl

10@50kg
Starting set to get my mind in the muscle

Working sets
10@90
9@90 #



Leg press

5@160kg
5@200

Got a feel for depth which has been improving a lot lately, very happy with my progress on this.

8@240#
6@240#

Didn’t finish with cardio today as I was struggling just walking to my car. I’ll get an hour in this evening though to to keep it in swing.

Food is the same as yesterday nothing but water since 5:30pm yesterday. First meal at 9:30 this morning, only changes is I’ll be adding a protein water some stage to get that to 250g for the day. Another change is I’ve added 18g of psyllium husk spilt into 3 different times. Digestive enzyme capsule with each main meal, 3 in total. 1 probiotic cap per day and a fish oil cap with each meal. Hoping this helps moving forward as the bloat is uncomfortable lol.
Click to expand...
Great work
 
5th and final workout for the week;

Back

Lat pulldown
10@50kg
10@54
8@59
6@64

Working sets
10@73kg> 5kg
8@73#


Rack pull
10@60kg
10@80
5@100
5@130
5@160kg PB!
5@120
5@80

Hit a peak pb on this exercise this week which I’m stoked about. Wanted to get 5@150 last week and got even more than that this week.

Tapered down with a couple of sets because I was too excited. Not massive weight but it’s a first for me.



Iso lateral high row

8@80kg
8@80
6@80

Swapped out straight arm lat pull downs for this exercise. I just wasn’t feeling them properly these last couple of weeks and as the saying goes; if you don’t feel it, you don’t grow it. Happy with this change.



Seated chest supported row - pronated grip

10@120kg>5
8@120#
7@120#



Shrugs

10@120kg
10@160
8@200#


Reverse peck deck flys
10@54kg
10@54
8@54#
6@54#


20 mins cardio on the assault bike - this was heaps harder then I expected lol.

Felt fantastic in there today, I didn’t want to leave. Not sure if it’s the diet change, fasting or just a mental thing but really feeling good in my workouts this week.

First meal of the day wasn’t until 11:30 was took me to 18 hours fasted. Gonna lower my daily calories down to 2100-2200ish. Will be able to get my carbs well under 100g for the day and won’t feel like I’m having to force food in. The gut supplements are beginning to help I think, bloat isn’t anywhere near what it was and passing the food through has definitely become easier. Psyllium husk 18g split 3 time throughout the day, 1 digestive enzyme cap half hour before each main meal and 1 probiotic cap daily.

1st meal egg omelette and 2 turkey sausage’s. Don’t mind the photo, I forgot to take it before I started eating lol and I know the omelette doesn’t look that flash but I can never flip them properly haha. I’ll update the rest of todays food this arvo.

1st meal
Total cals 628
Protein 52.7
Carbs 14.6
Fats 40
IMG_3737.webp
IMG_3738.webp
 
Just to finish off the food for today;

Lunch was 200g chicken breast and some avocado

Total cals 332
Protein 47.1g
Carbs 6.8g
Fats 13.8g
IMG_3739.webp


Arvo snack was wpi shake, yoghurt and some walnuts.
Total cals 492
Protein 41.5g
Carbs 25.7g

IMG_3740.webp


Finally dinner was 250g scotch fillet steak and green veggies.
Total cals 674
Protein 79.8g
Carbs 19.8g
Fats 30.7
IMG_3741.webp


Total daily intake 2126 cals
Protein 221g
Carbs 66g
Fats 110g

Macro are pretty much where we are aiming and manipulated the meals so it was a little less volume to consume in the shorter eating window. Keen to see the influence of this diet over the next few weeks.
 
Allupfromhere said:
Legs this morning, felt good didn’t notice a difference being fasted. Interesting to see if I feel a change from this over the next few weeks.

Kicked things off with the staple 10 incline treadmill to heat up then onto;

Lying hamstring curl
Warm up sets
15@30kg
10@45

Working sets
8@65kg
7@65#


Squats

Wasn’t squatting with a barbell up to this stage. Would mostly use the hack squat machine as I was never that comfortable with the movement with the barbell. But squats are king so no point avoiding them. Just built up the weight to feel the movement and form properly.

10@40kg
5@50
5@60

Was feeling comfortable with the movement now so kicked it up to 80kg for 2 working sets 8 on the first and 7 on the second then halved the weight and tried to double the reps from the last set to finish out. Got 12 out racked the bar for 10 seconds and then walked it back out and finished the last 2. Definitely an exercise I want to prioritise improving on.



Barbell rdl

10@50kg
Starting set to get my mind in the muscle

Working sets
10@90
9@90 #



Leg press

5@160kg
5@200

Got a feel for depth which has been improving a lot lately, very happy with my progress on this.

8@240#
6@240#

Didn’t finish with cardio today as I was struggling just walking to my car. I’ll get an hour in this evening though to to keep it in swing.

Food is the same as yesterday nothing but water since 5:30pm yesterday. First meal at 9:30 this morning, only changes is I’ll be adding a protein water some stage to get that to 250g for the day. Another change is I’ve added 18g of psyllium husk spilt into 3 different times. Digestive enzyme capsule with each main meal, 3 in total. 1 probiotic cap per day and a fish oil cap with each meal. Hoping this helps moving forward as the bloat is uncomfortable lol.
Click to expand...
@Allupfromhere awesome log right here!!
 
Not much to add for yesterday as it was a rest day. Just an hour of cardio in the morning to kick start the day.

Today first workout for the week;

Arms

Tricep push down
3 building warm up sets
Working sets
10@77kg
8@77#


Alternating db curls
Warm ups
10x5kgs
8x10
6x12.5

Working sets
14@15ks
7@15 #faliure

No increase this week here, honestly I struggled told the line with last weeks weight


Skull crushers
15@35kg 1rir
12@35
9@35#


Preacher curls
10@30kg
8@30#
6@35kg#


Single cable tricep extension
10@10kg
8@10#
7@10#


Cable curls
[email protected] 2rir
[email protected]#
[email protected]#

Half hour on the elliptical to close up the workout.



Left elbow giving me heaps of grief today, not sure what to do about this yet. See how the rest of the week goes I guess.
 
Allupfromhere said:
Not much to add for yesterday as it was a rest day. Just an hour of cardio in the morning to kick start the day.

Today first workout for the week;

Arms

Tricep push down
3 building warm up sets
Working sets
10@77kg
8@77#


Alternating db curls
Warm ups
10x5kgs
8x10
6x12.5

Working sets
14@15ks
7@15 #faliure

No increase this week here, honestly I struggled told the line with last weeks weight


Skull crushers
15@35kg 1rir
12@35
9@35#


Preacher curls
10@30kg
8@30#
6@35kg#


Single cable tricep extension
10@10kg
8@10#
7@10#


Cable curls
[email protected] 2rir
[email protected]#
[email protected]#

Half hour on the elliptical to close up the workout.



Left elbow giving me heaps of grief today, not sure what to do about this yet. See how the rest of the week goes I guess.
Click to expand...
@Allupfromhere elbows are our weakness not just for you bro, you try bpc 157
curls are good and cardio is perfect you should keep this level of cardio
 
LevButlerov said:
@Allupfromhere elbows are our weakness not just for you bro, you try bpc 157
curls are good and cardio is perfect you should keep this level of cardio
Click to expand...
Thank you brother, how would I go about the bpc 157 as far as dosages and administration?
 
Allupfromhere said:
Thank you brother, how would I go about the bpc 157 as far as dosages and administration?
Click to expand...
first question, you can get BPC right? I think you in AU right?
 
Allupfromhere said:
You’re a weapon brother thank you! @LevButlerov. Just one last question, how long should I run it for? Just until it feels better?
Click to expand...
I would plan for 8 weeks and see how you feeling :D
EVO family always here for you
 
Today’s episode
Shoulders

10 mins incline treadmill warm up

Seated reverse peck deck flys
3 warm up sets
15@40kg
10@47
5@54

Working sets
10@64
8@64#
6@63#

Threw in another set here, just pushed out what I could.





Single arm Cable lateral raises
Few light warm up sets just to get things moving

Dropped the weight this week, elbow was feeling it. But increased the reps and added another set.

15@9kg
15@9
12@9
10@9


Db shoulder press
Few build up sets.
10@15kg
[email protected]
5@20
[email protected]

Working sets
8@25kg
8@25#
6@25#
Another set added to this exercise also



Cross cable rear felt fly
Full focus on a controlled negative
[email protected]
[email protected]
[email protected]



Drop set db lateral raises
10-7-5-2.5kg everything to failure
4 sets

Finished on the incline treadmill for 30 mins today, wanted to get on the elliptical but shoulders done.

Total calories for the day is 2130
Protein 201g
Carbs 70g
Fats 117g

Continuing with the 16/8 fasting at this stage, will have a look at weight and measurements this time next week. Really want to drop another 5kg before Christmas see how we go.
 
Allupfromhere said:
Today’s episode
Shoulders

10 mins incline treadmill warm up

Seated reverse peck deck flys
3 warm up sets
15@40kg
10@47
5@54

Working sets
10@64
8@64#
6@63#

Threw in another set here, just pushed out what I could.





Single arm Cable lateral raises
Few light warm up sets just to get things moving

Dropped the weight this week, elbow was feeling it. But increased the reps and added another set.

15@9kg
15@9
12@9
10@9


Db shoulder press
Few build up sets.
10@15kg
[email protected]
5@20
[email protected]

Working sets
8@25kg
8@25#
6@25#
Another set added to this exercise also



Cross cable rear felt fly
Full focus on a controlled negative
[email protected]
[email protected]
[email protected]



Drop set db lateral raises
10-7-5-2.5kg everything to failure
4 sets

Finished on the incline treadmill for 30 mins today, wanted to get on the elliptical but shoulders done.

Total calories for the day is 2130
Protein 201g
Carbs 70g
Fats 117g

Continuing with the 16/8 fasting at this stage, will have a look at weight and measurements this time next week. Really want to drop another 5kg before Christmas see how we go.
Click to expand...
protein over 200 is perfect and 16/8 going for plan
i think you can drop easy 5kg before xmas
but do you have time to bump up cardio AM pre training?
 
LevButlerov said:
protein over 200 is perfect and 16/8 going for plan
i think you can drop easy 5kg before xmas
but do you have time to bump up cardio AM pre training?
Click to expand...
I wish I did mate but between work and trying to at least get 7 hours of sleep a night, I have just about used up all my time. Definitely open to any suggestions though!
 
Allupfromhere said:
I wish I did mate but between work and trying to at least get 7 hours of sleep a night, I have just about used up all my time. Definitely open to any suggestions though!
Click to expand...
I get it, time tough I have the same issue with all my clients. :D do what you can brother
 
LevButlerov said:
I get it, time tough I have the same issue with all my clients. :D do what you can brother
Click to expand...
I’ll gain more time after I finish up with this particular project at work as the travel won’t me so far. Thanks bro
stevesmi said:
Great job on this update man good to see you're pushing it
Click to expand...
Cheers @stevesmi
JasonPriest said:
Not a bad workout at all
you're pushing yourself where you need to be pushed
Click to expand...
Thanks brother always trying!
 
LevButlerov said:
I get it, time tough I have the same issue with all my clients. :D do what you can brother
Click to expand...
I’ll gain more time after I finish up with this particular project at work as the travel won’t me so far. Thanks bro
stevesmi said:
Great job on this update man good to see you're pushing it
Click to expand...
Cheers @stevesmi
JasonPriest said:
Not a bad workout at all
you're pushing yourself where you need to be pushed
Click to expand...
Thanks brother always trying!
 
Mobster said:
I'd have you do no more than 3 exercises per delt session
Click to expand...
Would you say lateral raises, rear delt and a press movement? Should I increase set volume if moving down to only 3 exercises? Cheers @Mobster!
 
Allupfromhere said:
Would you say lateral raises, rear delt and a press movement? Should I increase set volume if moving down to only 3 exercises? Cheers @Mobster!
Click to expand...
I would say never increase overhead presses
already sides and laterals mainly volume not weight
 
Allupfromhere said:
Today’s episode
Shoulders

10 mins incline treadmill warm up

Seated reverse peck deck flys
3 warm up sets
15@40kg
10@47
5@54

Working sets
10@64
8@64#
6@63#

Threw in another set here, just pushed out what I could.





Single arm Cable lateral raises
Few light warm up sets just to get things moving

Dropped the weight this week, elbow was feeling it. But increased the reps and added another set.

15@9kg
15@9
12@9
10@9


Db shoulder press
Few build up sets.
10@15kg
[email protected]
5@20
[email protected]

Working sets
8@25kg
8@25#
6@25#
Another set added to this exercise also



Cross cable rear felt fly
Full focus on a controlled negative
[email protected]
[email protected]
[email protected]



Drop set db lateral raises
10-7-5-2.5kg everything to failure
4 sets

Finished on the incline treadmill for 30 mins today, wanted to get on the elliptical but shoulders done.

Total calories for the day is 2130
Protein 201g
Carbs 70g
Fats 117g

Continuing with the 16/8 fasting at this stage, will have a look at weight and measurements this time next week. Really want to drop another 5kg before Christmas see how we go.
Click to expand...
@Allupfromhere fasting worked wonders for me!
 
It’s been a busy few days so I apologise for the lack of updates. Just to catch everyone up,

Friday legs;
Legs

Lying hamstring curl
15@35
15@45
15@45
11@45#
Aimed for more volume this week with these as recommended from the man @Eddie Haskell


Squats
Couple of warm up sets to get going.
10@40kg
5@60
8@80

Felt a slight click, in the right hand side of my pelvis, on the last rep, not painful but didn’t feel natural so dropped the weight for the last 2 sets.

8@70
6@70##


Leg press
5@120
5@160kg
10@200
10@200 1 rir
9@200##

Kept the weight a little lower and added volume on these after the squats just in case. Couldn’t even get the last one back up, left it on the stoppers and unloaded the plates from there.

Saturday I give myself another rest day as I had second round of club championships with golf and didn’t want to burn myself out early morning.

Sunday; chest

As always 10 mins warmup to get things going.

Started with incline bench today and the hammer strength chest press machine was taken and all the benches were taken also so changed from dumbbells. Couldn’t believe how busy it was for a Sunday morning.

Couple of warm up sets

10@40
10@60

Then onto the working sets
8@70kg
8@70
7@70

Then onto dumbbell flys

12@15kg
10@15
8@15#


Decline hammer strength

10@80kg
8@80kg#
6@80#
Added another set here

Then onto the lying chest press machine
8@90
7@90#

Dropped back from 100kg last week here but by the time I got onto the machine my chest was starting to fatigue.

Threw in some drop set side lateral raises
10-7.5-5.2.5kg x4 sets

Standing Calf raisers
15@115kg
15@125
12@135
9@145#
7@145#

Finished up with 40mins incline treadmill.

Diet has been consistent. Each day running around 220g protein, 100g fats and around 70ish carbs. Staying pretty tight to 2100cals daily.
 
Allupfromhere said:
It’s been a busy few days so I apologise for the lack of updates. Just to catch everyone up,

Friday legs;
Legs

Lying hamstring curl
15@35
15@45
15@45
11@45#
Aimed for more volume this week with these as recommended from the man @Eddie Haskell


Squats
Couple of warm up sets to get going.
10@40kg
5@60
8@80

Felt a slight click, in the right hand side of my pelvis, on the last rep, not painful but didn’t feel natural so dropped the weight for the last 2 sets.

8@70
6@70##


Leg press
5@120
5@160kg
10@200
10@200 1 rir
9@200##

Kept the weight a little lower and added volume on these after the squats just in case. Couldn’t even get the last one back up, left it on the stoppers and unloaded the plates from there.

Saturday I give myself another rest day as I had second round of club championships with golf and didn’t want to burn myself out early morning.

Sunday; chest

As always 10 mins warmup to get things going.

Started with incline bench today and the hammer strength chest press machine was taken and all the benches were taken also so changed from dumbbells. Couldn’t believe how busy it was for a Sunday morning.

Couple of warm up sets

10@40
10@60

Then onto the working sets
8@70kg
8@70
7@70

Then onto dumbbell flys

12@15kg
10@15
8@15#


Decline hammer strength

10@80kg
8@80kg#
6@80#
Added another set here

Then onto the lying chest press machine
8@90
7@90#

Dropped back from 100kg last week here but by the time I got onto the machine my chest was starting to fatigue.

Threw in some drop set side lateral raises
10-7.5-5.2.5kg x4 sets

Standing Calf raisers
15@115kg
15@125
12@135
9@145#
7@145#

Finished up with 40mins incline treadmill.

Diet has been consistent. Each day running around 220g protein, 100g fats and around 70ish carbs. Staying pretty tight to 2100cals daily.
Click to expand...
big volume day I see you doing well with this high protein :D
 
So fam I wanted to get this out in the open and not sure why I immediately didn’t. Evo is the least judgmental place to discuss these things and maybe I just feel like I jumped the gun before I should have but here we are anyway.
Three weeks ago I started 200mg of test e a week. Low dose trt kinda range just to see how my body would respond to it. Two things straight up, I know I should have waited longer and second I should have had bloodwork done before anything. After two weeks though I need to see for myself, so went to the doctor for a complete overview and check up with bloods and everything has come back in perfect range.
What did surprise me is how high my total test levels were after just 2 week at that dose. Disappointed now because I wish I could have seen where my natural levels were at previously and the bloodwork doesn’t show anything for my e2 levels and I hadn’t mentioned anything to my doc about me taking test which I’m sure he knows now judging by the comments in the review section for test levels. Conversation I’ll have with him when I see him next.

Next thing is Tuesday night getting hooked up to the matrix and seeing exactly what’s happening with my sleep. Will know moving forward if a cpap is something I’m going to need as I know I have problems with my sleep.

Now I just wanted to put all this out there because I really want to keep my log completely transparent, fully open to any opinions, criticism and or advice about it all. Have attached all bloodwork results too. Cheers fam sorry I didn’t post all this sooner.
 

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