Approved Log Road to my first cycle LOG

[LevButlerov]

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.

You have high testosterone but your FREE testosterone is much lower than it should be imo. I would use some proviron, as it's likely SHBG issue you're experiencing.
@AE1079 can comment on these results as well

You're already started the cycle so no issues, I would keep going on 200mgs testosterone and build up your diet training and cardio more, so you can recomp better.

 

[Allupfromhere]

You have high testosterone but your FREE testosterone is much lower than it should be imo. I would use some proviron, as it's likely SHBG issue you're experiencing.
@AE1079 can comment on these results as well

You're already started the cycle so no issues, I would keep going on 200mgs testosterone and build up your diet training and cardio more, so you can recomp better.

Question brother where did you notice this was indicated as from what I could see the testing parameters wasn’t able to calculate my free test? 100% will continue to dial in diet, training and will be increasing cardio as of tomorrow.
Keen to here your thoughts @AE1079 if you have the time legend!

Just too add I will get more bloods done after 6 weeks total to see where things are at inclusive of e2 and free test unless I have overlooked information already provided. Cheers fellas!

 

[LevButlerov]

Question brother where did you notice this was indicated as from what I could see the testing parameters wasn’t able to calculate my free test? 100% will continue to dial in diet, training and will be increasing cardio as of tomorrow.
Keen to here your thoughts @AE1079 if you have the time legend!

Just too add I will get more bloods done after 6 weeks total to see where things are at inclusive of e2 and free test unless I have overlooked information already provided. Cheers fellas!

I saw albumin on the chart not free testosterone it turns out, my apologies.
I see now they didnt even give you the test results.
I would like to see more E2 and prolactin if you can get the tests. @Allupfromhere

 

[Allupfromhere]

I saw albumin on the chart not free testosterone it turns out, my apologies.
I see now they didnt even give you the test results.
I would like to see more E2 and prolactin if you can get the tests. @Allupfromhere

No need for any apologies brother, I wasn’t sure if I had missed something after you mentioned it haha. I assumed that my free test shouldn’t be too bad considering that as mentioned it was to high for the particular test and also my shbg being in the lower end of in range. However my knowledge on aas is limited and adolescent so not sure what else has a direct influence on available test levels.

I’m thinking of getting another test done after 4 weeks instead of 6 just to see the missing parts of the puzzle; free test, e2, prolactin. Be in a better position to see if I can titrate up at that point too.

 

[LevButlerov]

No need for any apologies brother, I wasn’t sure if I had missed something after you mentioned it haha. I assumed that my free test shouldn’t be too bad considering that as mentioned it was to high for the particular test and also my shbg being in the lower end of in range. However my knowledge on aas is limited and adolescent so not sure what else has a direct influence on available test levels.

I’m thinking of getting another test done after 4 weeks instead of 6 just to see the missing parts of the puzzle; free test, e2, prolactin. Be in a better position to see if I can titrate up at that point too.

You should get another test done for sure but would like both prolactin and progesterone with E2 tested if you can

 

[Allupfromhere]

Monday; Back

10 minutes elliptical warm up

Lat pulldown
10@50kg
10@54
5@64

7@68#
6@68#


Rack pull
10@60kg
5@80
5@100
5@120
5@140
4@160#


Iso lateral high row
10@80kg
8@80
8@80


ISO lateral row
10@120kg>5
8@120#
7@120#


Shrugs
10@120kg
10@120
10@120
10@80


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

30 mins cardio incline treadmill to finish things up.

Thinking of adding another 30 mins of cardio in the evening also surely couldn’t hurt.

 

[Allupfromhere]

Food lacked a little bit today, was out and about yesterday and didn’t get a chance to meal prep which is annoying but just gotta make it work.

Breakfast was 4 egg omelette with baby tomatoes, spinach, onion and zucchini.
1 fish oil cap
1 digestive enzyme cap

Cals 346
Protein 26.9
Carbs 10.8
Fats 20.9

Lunch was 200g extra lean mince, or ground beef for the Americans half an avocado and a kiwi. I have another fish oil and digestive cap here too.

Cals 527
Protein 45.2
Carbs 17.4
Fats 31.6

Arvo snack was wpi shake, 200g of yopro protein yoghurt and an ounce of walnuts.

Cals 433
Protein 48.3
Carbs 15.5
Fats 20.7

Last up is dinner 250g scotch fillet steak with broccoli, green beans and peas. Last fish oil and digestive cap for the day here too.

Cals 709
Protein 78.6
Carbs 19.8
Fats 33.7

Daily totals
Cals 2032
Protein 200
Carbs 63
Fats 108

Just to add I have the psyllium husk powder 3 times a day morning noon and evening 18g in total

 

[RoySimpson]

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 awesome work right here!

 

[LevButlerov]

Monday; Back

10 minutes elliptical warm up

Lat pulldown
10@50kg
10@54
5@64

7@68#
6@68#


Rack pull
10@60kg
5@80
5@100
5@120
5@140
4@160#


Iso lateral high row
10@80kg
8@80
8@80


ISO lateral row
10@120kg>5
8@120#
7@120#


Shrugs
10@120kg
10@120
10@120
10@80


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

30 mins cardio incline treadmill to finish things up.

Thinking of adding another 30 mins of cardio in the evening also surely couldn’t hurt.

Food lacked a little bit today, was out and about yesterday and didn’t get a chance to meal prep which is annoying but just gotta make it work.

Breakfast was 4 egg omelette with baby tomatoes, spinach, onion and zucchini.
1 fish oil cap
1 digestive enzyme cap

Cals 346
Protein 26.9
Carbs 10.8
Fats 20.9

Lunch was 200g extra lean mince, or ground beef for the Americans half an avocado and a kiwi. I have another fish oil and digestive cap here too.

Cals 527
Protein 45.2
Carbs 17.4
Fats 31.6

Arvo snack was wpi shake, 200g of yopro protein yoghurt and an ounce of walnuts.

Cals 433
Protein 48.3
Carbs 15.5
Fats 20.7

Last up is dinner 250g scotch fillet steak with broccoli, green beans and peas. Last fish oil and digestive cap for the day here too.

Cals 709
Protein 78.6
Carbs 19.8
Fats 33.7

Daily totals
Cals 2032
Protein 200
Carbs 63
Fats 108

Just to add I have the psyllium husk powder 3 times a day morning noon and evening 18g in total

@Allupfromhere training is good, you keeping a steady pace

on the diet, yea "mince" was new to us haha learning AU slang, just learned "arvo" recently

protein 200 grams is good but you're not far from 220 you can do it and get fats to 120 grams if you can on the budget side

 

[stevesmi]

Good job on the egg omelette that's a great idea

 

[BodyMonster34]

bro add in some steak if you got balls
steak is what makes men men

 

[ballin2504]

Great updates. Keep em coming

 

[Quadsweep]

some days the food isn't going to be there
that's okay cycle your calories and carbs anyway

 

[Zyglamail]

great update again on this
would love to see you continue getting in that protein

 

[Shrine]

see that changes already with your motivation
seems like you're pushing yourself more and more every update

 

[zedhed]

you're not always gonna get in a ton of food
it's not a big deal at all

 

[caligirl85]

steak and broccoli sounds fantastic
you're doing a great job

 

[Allupfromhere]

@Allupfromhere training is good, you keeping a steady pace

on the diet, yea "mince" was new to us haha learning AU slang, just learned "arvo" recently

protein 200 grams is good but you're not far from 220 you can do it and get fats to 120 grams if you can on the budget side

The slang down under is full on haha. Yeah I do see most of my days around 220g protein, I try to always aim for that.

Good job on the egg omelette that's a great idea

Thanks brother.

bro add in some steak if you got balls
steak is what makes men men

Haha had steak in the dinner @BodyMonster34

Great updates. Keep em coming

Will do for sure.

some days the food isn't going to be there
that's okay cycle your calories and carbs anyway

Sweet brother.

great update again on this
would love to see you continue getting in that protein

Thanks bro.

see that changes already with your motivation
seems like you're pushing yourself more and more every update

Always trying to push the grind for sure.

you're not always gonna get in a ton of food
it's not a big deal at all

Thanks bro.

steak and broccoli sounds fantastic
you're doing a great job

Thank you!

 

[Allupfromhere]

Question for anyone following, now I have just introduced Ped’s should I rename and continue this log or start a new one. What’s people’s thought?

 

[LevButlerov]

Question for anyone following, now I have just introduced Ped’s should I rename and continue this log or start a new one. What’s people’s thought?

I would start a new log with the new title, we can flow the log into that.

Looking back at your posts you're pretty much testosterone only right? so I would set up the log like this

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone TRT cycle Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

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.

 

[Mobster]

Loving that last meal

 

[Allupfromhere]

Loving that last meal

Cheers @Mobster!

 

[Allupfromhere]

Todays session -
Arms

Always warm

Tricep push down

3 building warm up sets

Working sets
10@68
10@68
8@68#



Alternating db curls

Done a few real light sets with some volume and some hammers just to give the elbows some life.

Working sets
[email protected]
[email protected]
[email protected]#
Lowered the weight this week to give the left elbow a chance.


Skull crushers
15@35kg 1rir
15@35 >3reps
9@35#



Preacher curls
10@30kg
10@30> 2 reps
8@30#

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



Barbell ez curls

Switched from dual cable curls tonight as all the cable machines were taken.

10@35kg
10@35
6@35#


Left elbow was happy to tag along for this workout and decided to be a team player, which was a relief. Working around it with some adjustments has been a big help.

Didn’t get cardio in today as I had to get going for my sleep study to hopefully get things on track. Did however get 20k hard steps in at work which helps.

 

[Masonic Bodybuilder]

Some really good meals there man. Love to see it.

 

[25homes]

Nice job

 

[Npcclassicphysique champ]

Todays session -
Arms

Always warm

Tricep push down

3 building warm up sets

Working sets
10@68
10@68
8@68#



Alternating db curls

Done a few real light sets with some volume and some hammers just to give the elbows some life.

Working sets
[email protected]
[email protected]
[email protected]#
Lowered the weight this week to give the left elbow a chance.


Skull crushers
15@35kg 1rir
15@35 >3reps
9@35#



Preacher curls
10@30kg
10@30> 2 reps
8@30#

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



Barbell ez curls

Switched from dual cable curls tonight as all the cable machines were taken.

10@35kg
10@35
6@35#


Left elbow was happy to tag along for this workout and decided to be a team player, which was a relief. Working around it with some adjustments has been a big help.

Didn’t get cardio in today as I had to get going for my sleep study to hopefully get things on track. Did however get 20k hard steps in at work which helps.

arms perfect day but warm up the elbow more if you feel it a bit
try to get higher protein
do you have bone broth?

 

[Allupfromhere]

Some really good meals there man. Love to see it.

Thank you brother!

Nice job

Cheers brother!

arms perfect day but warm up the elbow more if you feel it a bit
try to get higher protein
do you have bone broth?

Thank bro, yeah I do try to aim for 220g daily. No I don’t have none broth but I here such good things about it on here and the podcast too, definitely something I’ll be looking into for sure!

 

[Allupfromhere]

Shoulder massacre



Warm up with 10 mins cardio and some lightweight sets.



Then time to get to work; fucking murdered the delts tonight…



Db side lateral raises 5 sets

12@10kg
10@10
10@10
8@10/16@5
8@10/16@5

On the last set I rep out as much as I can then pause for 10 secs and then finish what ever is left to get to 16 I do this on the next 2 exercises also.





Seated db press 4 sets

12@20kg
12@20
10@20
8@20/16@10



Seated bent over rear delt raises 4 sets

12@10kg
12@10
10@10/20@5
10@1/20@5



Cable side raises 4 sets

12@6kg
12@6
10@6
10@6
1/2 second pause at the top of every rep



Db front raises 4 sets

Last set is a drop set

12@10kg
12@10
10@10
10@10/5@10/2.5@10



Db Shrugs 6 sets to failure with progressive increase

Started at 20-25-30-35-40-45



Half hour cardio on incline treadmill to finish.

 

[Allupfromhere]

Quick food update, will get back to detailed updates tomorrow!
Total cals was 2230
Protein 230
carbs 65
Fats 110

 

[Eddie Haskell]

Shoulder massacre



Warm up with 10 mins cardio and some lightweight sets.



Then time to get to work; fucking murdered the delts tonight…



Db side lateral raises 5 sets

12@10kg
10@10
10@10
8@10/16@5
8@10/16@5

On the last set I rep out as much as I can then pause for 10 secs and then finish what ever is left to get to 16 I do this on the next 2 exercises also.





Seated db press 4 sets

12@20kg
12@20
10@20
8@20/16@10



Seated bent over rear delt raises 4 sets

12@10kg
12@10
10@10/20@5
10@1/20@5



Cable side raises 4 sets

12@6kg
12@6
10@6
10@6
1/2 second pause at the top of every rep



Db front raises 4 sets

Last set is a drop set

12@10kg
12@10
10@10
10@10/5@10/2.5@10



Db Shrugs 6 sets to failure with progressive increase

Started at 20-25-30-35-40-45



Half hour cardio on incline treadmill to finish.

big training and cardio is nice on the close man
i think on front raises you can up to 15 reps though

 

[Eddie Haskell]

Quick food update, will get back to detailed updates tomorrow!
Total cals was 2230
Protein 230
carbs 65
Fats 110

protein is high but can push it up to 250 easy

 

[stevesmi]

Nice job on the food any chance you can get some pictures up?

 

[Quadsweep]

nice job including the warm-ups in your workouts
also the cardio looks solid

 

[BodyMonster34]

bro shoulders hit like a real man
that's what I like to see

 

[JasonPriest]

very nice variation of the exercises
the shoulder training also needs a lot of warm ups

 

[Austin316]

make sure what shoulders your using Mobility exercises
this will keep them healthy long-term

 

[sambee38]

yes definitely make sure you're stretching out those shoulders and warming them up
don't want to end up tearing something

 

[BookerTNY]

your shoulders are getting wrecked
just don't over-train them once a week is plenty

 

[Arabian]

my favorite is the cardio that you're doing
dedicating 30 minutes is good

 

[Masonic Bodybuilder]

Nice shoulder session brother. Love to see you finishing it off with cardio.

 

[Allupfromhere]

big training and cardio is nice on the close man
i think on front raises you can up to 15 reps though

Bro I really didn’t have 15 in me

 

[Mobster]

Watch volume on that shoulder joint

 

[Allupfromhere]

protein is high but can push it up to 250 easy

Was definitely a bigger day today for protein

Nice job on the food any chance you can get some pictures up?

Yeah I got some for today made sure of it cheers @stevesmi

nice job including the warm-ups in your workouts
also the cardio looks solid

Cheers brother

bro shoulders hit like a real man
that's what I like to see

Cheers @BodyMonster34 i always look forward to your comments on all the logs, always the most entertaining haha thanks brother!

very nice variation of the exercises
the shoulder training also needs a lot of warm ups

Thanks bro!

make sure what shoulders your using Mobility exercises
this will keep them healthy long-term

Will do brother

yes definitely make sure you're stretching out those shoulders and warming them up
don't want to end up tearing something

For sure!

your shoulders are getting wrecked
just don't over-train them once a week is plenty

Think I only have that workout in me for shoulders once a week lol

my favorite is the cardio that you're doing
dedicating 30 minutes is good

I want to add another 30 mins in the evening too but need to make more time for it

Nice shoulder session brother. Love to see you finishing it off with cardio.

Cheers brother

Watch volume on that shoulder joint

Will do @Mobster

 

[Allupfromhere]

Rest day today which was welcomed with open arms lol. Still went in this morning and done a hour on the elliptical and was a big day at work over 20k steps. Taking the stairs as much as I can. Bigger day then expected had some chicken breast left that had to be eaten so took that meal as well.

Breakfast omelette, don’t think I could get sick of this bad boy lol. Have a fish oil and digestive enzymes with every meal also

Cals 474
Protein 32.7
Carbs 13.6
Fats 21.6

Second meal was 220g of chicken breast and some green veggies

Cals 338
Protein 57.5
Carbs 20.2
Fats 3.8

Third meal was 220g chicken breast, half avocado and 2 eggs

Cals 496
Protein 61.4
Carbs 7.8
Fats 24

Lunch was organic satay chicken (mingle) with 30g jasmine rice (dry weight) Fuck this meal was tasty could eat it everyday no worries haha.

Cals 554
Protein 37.8
Carbs 40.4
Fats 25.5

Arvo snack was an ounce of walnuts and 200g yopro protein yoghurt

Cals 362
Protein 17.5
Carbs 19.2
Fats 27

And steak and green veggies after seeing @Grumpy lunch lol

Cals 674
Protein 79.8
Carbs 19.8
Fats 32.2

Total cals 2898
Protein 286.7
Carbs 121
Fats 134

Bigger intake then I had planned but I haven’t skipped a beat any other week so far and was so much more hungry today. Dial it back in tomorrow then, big leg day tomorrow stay tuned.

 

[Allupfromhere]

 

[Grumpy]

Some good looking meals

 

[ballin2504]

Food lacked a little bit today, was out and about yesterday and didn’t get a chance to meal prep which is annoying but just gotta make it work.

Breakfast was 4 egg omelette with baby tomatoes, spinach, onion and zucchini.
1 fish oil cap
1 digestive enzyme cap

Cals 346
Protein 26.9
Carbs 10.8
Fats 20.9

Lunch was 200g extra lean mince, or ground beef for the Americans half an avocado and a kiwi. I have another fish oil and digestive cap here too.

Cals 527
Protein 45.2
Carbs 17.4
Fats 31.6

Arvo snack was wpi shake, 200g of yopro protein yoghurt and an ounce of walnuts.

Cals 433
Protein 48.3
Carbs 15.5
Fats 20.7

Last up is dinner 250g scotch fillet steak with broccoli, green beans and peas. Last fish oil and digestive cap for the day here too.

Cals 709
Protein 78.6
Carbs 19.8
Fats 33.7

Daily totals
Cals 2032
Protein 200
Carbs 63
Fats 108

Just to add I have the psyllium husk powder 3 times a day morning noon and evening 18g in total

Even though it lacked it didn’t look bad at all

 

[RoySimpson]

Food lacked a little bit today, was out and about yesterday and didn’t get a chance to meal prep which is annoying but just gotta make it work.

Breakfast was 4 egg omelette with baby tomatoes, spinach, onion and zucchini.
1 fish oil cap
1 digestive enzyme cap

Cals 346
Protein 26.9
Carbs 10.8
Fats 20.9

Lunch was 200g extra lean mince, or ground beef for the Americans half an avocado and a kiwi. I have another fish oil and digestive cap here too.

Cals 527
Protein 45.2
Carbs 17.4
Fats 31.6

Arvo snack was wpi shake, 200g of yopro protein yoghurt and an ounce of walnuts.

Cals 433
Protein 48.3
Carbs 15.5
Fats 20.7

Last up is dinner 250g scotch fillet steak with broccoli, green beans and peas. Last fish oil and digestive cap for the day here too.

Cals 709
Protein 78.6
Carbs 19.8
Fats 33.7

Daily totals
Cals 2032
Protein 200
Carbs 63
Fats 108

Just to add I have the psyllium husk powder 3 times a day morning noon and evening 18g in total

@Allupfromhere awesome work right here!

 

[Dumptruck]

Meals looking elite mate

 

[Allupfromhere]

Meals looking elite mate

Thank you brother

 

[Allupfromhere]

Even though it lacked it didn’t look bad at all

@Allupfromhere awesome work right here!

Cheers fellas!

 

[Eddie Haskell]

Rest day today which was welcomed with open arms lol. Still went in this morning and done a hour on the elliptical and was a big day at work over 20k steps. Taking the stairs as much as I can. Bigger day then expected had some chicken breast left that had to be eaten so took that meal as well.

Breakfast omelette, don’t think I could get sick of this bad boy lol. Have a fish oil and digestive enzymes with every meal also

Cals 474
Protein 32.7
Carbs 13.6
Fats 21.6

Second meal was 220g of chicken breast and some green veggies

Cals 338
Protein 57.5
Carbs 20.2
Fats 3.8

Third meal was 220g chicken breast, half avocado and 2 eggs

Cals 496
Protein 61.4
Carbs 7.8
Fats 24

Lunch was organic satay chicken (mingle) with 30g jasmine rice (dry weight) Fuck this meal was tasty could eat it everyday no worries haha.

Cals 554
Protein 37.8
Carbs 40.4
Fats 25.5

Arvo snack was an ounce of walnuts and 200g yopro protein yoghurt

Cals 362
Protein 17.5
Carbs 19.2
Fats 27

And steak and green veggies after seeing @Grumpy lunch lol

Cals 674
Protein 79.8
Carbs 19.8
Fats 32.2

Total cals 2898
Protein 286.7
Carbs 121
Fats 134

Bigger intake then I had planned but I haven’t skipped a beat any other week so far and was so much more hungry today. Dial it back in tomorrow then, big leg day tomorrow stay tuned.

your rest day looks great, and the bigger intake is actually good, strong for recovery, higher fat and protein is perfect @Allupfromhere

 

[Eddie Haskell]

Rest day today which was welcomed with open arms lol. Still went in this morning and done a hour on the elliptical and was a big day at work over 20k steps. Taking the stairs as much as I can. Bigger day then expected had some chicken breast left that had to be eaten so took that meal as well.

Breakfast omelette, don’t think I could get sick of this bad boy lol. Have a fish oil and digestive enzymes with every meal also

Cals 474
Protein 32.7
Carbs 13.6
Fats 21.6

Second meal was 220g of chicken breast and some green veggies

Cals 338
Protein 57.5
Carbs 20.2
Fats 3.8

Third meal was 220g chicken breast, half avocado and 2 eggs

Cals 496
Protein 61.4
Carbs 7.8
Fats 24

Lunch was organic satay chicken (mingle) with 30g jasmine rice (dry weight) Fuck this meal was tasty could eat it everyday no worries haha.

Cals 554
Protein 37.8
Carbs 40.4
Fats 25.5

Arvo snack was an ounce of walnuts and 200g yopro protein yoghurt

Cals 362
Protein 17.5
Carbs 19.2
Fats 27

And steak and green veggies after seeing @Grumpy lunch lol

Cals 674
Protein 79.8
Carbs 19.8
Fats 32.2

Total cals 2898
Protein 286.7
Carbs 121
Fats 134

Bigger intake then I had planned but I haven’t skipped a beat any other week so far and was so much more hungry today. Dial it back in tomorrow then, big leg day tomorrow stay tuned.

View attachment 63679

meal pics legit, super quality, you're going to @Grumpy level of meal look, legit man

 

[Allupfromhere]

your rest day looks great, and the bigger intake is actually good, strong for recovery, higher fat and protein is perfect @Allupfromhere

Cheers brother, feel like I’m on the right track here.

meal pics legit, super quality, you're going to @Grumpy level of meal look, legit man

Haha thanks bro.

 

[Allupfromhere]

Legs

30mins incline treadmill before the workout. Only because I know the legs weren’t gonna have cardio left in them at the end.

Heap of warm up sets with light weight.
5x20 leg extensions
5x20 seated leg curls



Leg press
15@80kg
15@120
10@160
7@200
6@200##


Super squat face in
10@80
8@120
8@160
7@160#


Bb Rdl
10@80
10@80
10@80
9@80##

Lying hamstring curl
15@45
12@45#
8@45#
6@45#

I knew after the first set I wasn’t going to be able to push the volume I was chasing here. Fatigue had set it too much so I just took each set to failure.

 

[Allupfromhere]

Food today was good, was a little higher in carbs and lower in fats that I would have liked but need to get back to the supermarket and stock up on everything for next weeks meal prep.

First meal was 2 eggs some tomato onion and zucchini with 220g of chicken breast.

Second meal was 220g chicken breast and 40g rice raw weight. Wanted to add some avocado here but didn’t have any left in the fridge

Protein shake, yoghurt and walnuts for the arvo snack, this is just an easy snack to get down when I’m short on time at work.

Last meal and the last steak out of the cut was scotch fillet steak and green veggies. As much as I love steak it’s time to swap it out for a week lol. It just pumps up the macros I’m chasing so easily that’s why it’s such a regular.

Also 3 fish oil caps
3 digestive enzymes, 1 half hour before each main meal.
18g psyllium husk split into three separate times.
Multi v’s as well

Total cals 2167
Protein 249
Carbs 102
Fats 83

Will be taking some progress photos this weekend and recording some measurements also to see where things are at. Weight isn’t moving that much but I can see physical change and so does the Mrs, so will be interesting to compare some photos.

 

[Eddie Haskell]

Legs

30mins incline treadmill before the workout. Only because I know the legs weren’t gonna have cardio left in them at the end.

Heap of warm up sets with light weight.
5x20 leg extensions
5x20 seated leg curls



Leg press
15@80kg
15@120
10@160
7@200
6@200##


Super squat face in
10@80
8@120
8@160
7@160#


Bb Rdl
10@80
10@80
10@80
9@80##

Lying hamstring curl
15@45
12@45#
8@45#
6@45#

I knew after the first set I wasn’t going to be able to push the volume I was chasing here. Fatigue had set it too much so I just took each set to failure.

volume is good but some days its just not the pushing day right leg press 200 NICE though

 

[Eddie Haskell]

Food today was good, was a little higher in carbs and lower in fats that I would have liked but need to get back to the supermarket and stock up on everything for next weeks meal prep.

First meal was 2 eggs some tomato onion and zucchini with 220g of chicken breast.

Second meal was 220g chicken breast and 40g rice raw weight. Wanted to add some avocado here but didn’t have any left in the fridge

Protein shake, yoghurt and walnuts for the arvo snack, this is just an easy snack to get down when I’m short on time at work.

Last meal and the last steak out of the cut was scotch fillet steak and green veggies. As much as I love steak it’s time to swap it out for a week lol. It just pumps up the macros I’m chasing so easily that’s why it’s such a regular.

Also 3 fish oil caps
3 digestive enzymes, 1 half hour before each main meal.
18g psyllium husk split into three separate times.
Multi v’s as well

Total cals 2167
Protein 249
Carbs 102
Fats 83

Will be taking some progress photos this weekend and recording some measurements also to see where things are at. Weight isn’t moving that much but I can see physical change and so does the Mrs, so will be interesting to compare some photos.

food is good I like the psyllium and digestive enzymes
but how much probiotics you doing with meals? @Allupfromhere

and EVO family cant wait to see pics
this is going to be interesting

 

[Allupfromhere]

volume is good but some days its just not the pushing day right leg press 200 NICE though

Cheers brother, yeah I don’t wanna make excuses but after 20k+ steps and a big day at work I definitely felt the fatigue set in.

food is good I like the psyllium and digestive enzymes
but how much probiotics you doing with meals? @Allupfromhere

and EVO family cant wait to see pics
this is going to be interesting

I’m only having one probiotic capsule a day in the morning, should I increase this?

Don’t get too excited, I don’t want to disappoint anyone if the changes aren’t that great hahaha.
Appreciate ya brother

 

[stevesmi]

Steak and vegetables is a great option

 

[JasonPriest]

zucchini and eggs is an interesting mix
I might try that myself

 

[Eddie Haskell]

Cheers brother, yeah I don’t wanna make excuses but after 20k+ steps and a big day at work I definitely felt the fatigue set in.


I’m only having one probiotic capsule a day in the morning, should I increase this?

Don’t get too excited, I don’t want to disappoint anyone if the changes aren’t that great hahaha.
Appreciate ya brother

I would start probiotics with to each meal , 1-3 caps
Can you get spore based probiotics?
EVO family support man @Allupfromhere

 

[BodyMonster34]

bro that's some good stuff
keep that red meat coming let's see pictures

 

[Quadsweep]

solid job on the chicken breast
it's a good source of protein

 

[Masonic Bodybuilder]

No way you are swapping out the steak, lol. Always nice to have different options though.

 

[Austin316]

nothing wrong with some eggs
in the zucchini hits the spot as well

 

[sambee38]

I'm very excited to see this log
every update is a breath of fresh air

 

[BookerTNY]

nice job stocking up on the food prep
that's the way it's done so you keep those calories coming in

 

[Allupfromhere]

Chest

Warmed up on the assault bike today, helps getting the elbows involved.


Hammer strength chest press
2 warm up sets
10@40
10@40

Working sets
8@90 1rir
7@90#
6@90#


Incline bench press

Acclimation set here to feel the movement
10@40

Then onto the working sets
10@60kg
8@60
7@70

Incline db flys
12@15kg
10@15
10@15#> +2 reps


Decline hammer strength
10@80kg
8@80kg#
7@80#

Bonus exercises
Seated machine side lateral raises
10@10kg/20@5kg - 3 sets of this.



Standing Calf raisers

15@110
15@110
12@110
10@110#
9@110#

Fuck my calves got super pumped here not sure why. They don’t normally get that full was almost sickening.

 

[Arabian]

good job hitting some nice macros
250 g protein not bad

 

[Allupfromhere]

Steak and vegetables is a great option

can’t go wrong there really!

zucchini and eggs is an interesting mix
I might try that myself

Yeah I air fry the zucchini to crisp it up a little, bit of texture helps swap it up a bit for sure.

bro that's some good stuff
keep that red meat coming let's see pictures

Might have to brother can’t go wrong with steak haha

solid job on the chicken breast
it's a good source of protein

Cheers bro!

No way you are swapping out the steak, lol. Always nice to have different options though.

Nah from the responses I think the steak is here to stay at the moment haha

nothing wrong with some eggs
in the zucchini hits the spot as well

I'm very excited to see this log
every update is a breath of fresh air

Appreciate that bro!

nice job stocking up on the food prep
that's the way it's done so you keep those calories coming in

Yeah the only way for real consistency

 

[Allupfromhere]

First meal of the day 3 eggs, avocado and 220g of chicken breast post workout

 

[Mobster]

Food today was good, was a little higher in carbs and lower in fats that I would have liked but need to get back to the supermarket and stock up on everything for next weeks meal prep.

First meal was 2 eggs some tomato onion and zucchini with 220g of chicken breast.

Second meal was 220g chicken breast and 40g rice raw weight. Wanted to add some avocado here but didn’t have any left in the fridge

Protein shake, yoghurt and walnuts for the arvo snack, this is just an easy snack to get down when I’m short on time at work.

Last meal and the last steak out of the cut was scotch fillet steak and green veggies. As much as I love steak it’s time to swap it out for a week lol. It just pumps up the macros I’m chasing so easily that’s why it’s such a regular.

Also 3 fish oil caps
3 digestive enzymes, 1 half hour before each main meal.
18g psyllium husk split into three separate times.
Multi v’s as well

Total cals 2167
Protein 249
Carbs 102
Fats 83

Will be taking some progress photos this weekend and recording some measurements also to see where things are at. Weight isn’t moving that much but I can see physical change and so does the Mrs, so will be interesting to compare some photos.

Stocking up today myself

 

[Allupfromhere]

Fuck we’re a long way from were it began in august. Time to put the foot on the pedal now..

 

[25homes]

Shoulder massacre



Warm up with 10 mins cardio and some lightweight sets.



Then time to get to work; fucking murdered the delts tonight…



Db side lateral raises 5 sets

12@10kg
10@10
10@10
8@10/16@5
8@10/16@5

On the last set I rep out as much as I can then pause for 10 secs and then finish what ever is left to get to 16 I do this on the next 2 exercises also.





Seated db press 4 sets

12@20kg
12@20
10@20
8@20/16@10



Seated bent over rear delt raises 4 sets

12@10kg
12@10
10@10/20@5
10@1/20@5



Cable side raises 4 sets

12@6kg
12@6
10@6
10@6
1/2 second pause at the top of every rep



Db front raises 4 sets

Last set is a drop set

12@10kg
12@10
10@10
10@10/5@10/2.5@10



Db Shrugs 6 sets to failure with progressive increase

Started at 20-25-30-35-40-45



Half hour cardio on incline treadmill to finish.

Good work

 

[RoySimpson]

Food today was good, was a little higher in carbs and lower in fats that I would have liked but need to get back to the supermarket and stock up on everything for next weeks meal prep.

First meal was 2 eggs some tomato onion and zucchini with 220g of chicken breast.

Second meal was 220g chicken breast and 40g rice raw weight. Wanted to add some avocado here but didn’t have any left in the fridge

Protein shake, yoghurt and walnuts for the arvo snack, this is just an easy snack to get down when I’m short on time at work.

Last meal and the last steak out of the cut was scotch fillet steak and green veggies. As much as I love steak it’s time to swap it out for a week lol. It just pumps up the macros I’m chasing so easily that’s why it’s such a regular.

Also 3 fish oil caps
3 digestive enzymes, 1 half hour before each main meal.
18g psyllium husk split into three separate times.
Multi v’s as well

Total cals 2167
Protein 249
Carbs 102
Fats 83

Will be taking some progress photos this weekend and recording some measurements also to see where things are at. Weight isn’t moving that much but I can see physical change and so does the Mrs, so will be interesting to compare some photos.

@Allupfromhere awesome work right here!!! Will be following along!

 

[Eddie Haskell]

can’t go wrong there really!

Yeah I air fry the zucchini to crisp it up a little, bit of texture helps swap it up a bit for sure.

Might have to brother can’t go wrong with steak haha

Cheers bro!

Nah from the responses I think the steak is here to stay at the moment haha



Appreciate that bro!

Yeah the only way for real consistency

View attachment 63805
First meal of the day 3 eggs, avocado and 220g of chicken breast post workout

eggs chicken and avocado perfect champion meal man

 

[Eddie Haskell]

View attachment 63842
Fuck we’re a long way from were it began in august. Time to put the foot on the pedal now..

big arms, and you looking real thick man

 

[Allupfromhere]

big arms, and you looking real thick man

Wish my rear delts would start growing lol, been hitting them at least twice a week 12+ sets with volume and they don’t wanna play ball lol

 

[Allupfromhere]

Another day another omelette, not that I’m complaining lol I love this bad boy

 

[Allupfromhere]

Just some update pics from where it started to where I’m currently at. 4 months between photos

 

[RoidRage69]

Fantastic job on the fat loss!!!

 

[RoidRage69]

Wish my rear delts would start growing lol, been hitting them at least twice a week 12+ sets with volume and they don’t wanna play ball lol

Too much volume. I train delts once per week 6-8 sets max and your doing rear delts 12 sets?

 

[Allupfromhere]

Fantastic job on the fat loss!!!

Thank you brother appreciate it!

Too much volume. I train delts once per week 6-8 sets max and your doing rear delts 12 sets?

Ahh ok, yeah I to 2 exercises on shoulder day with around 3 sets each then I hit them with another 3 sets on back day also. Should I approach this differently?

 

[RoidRage69]

I would make sure and only do shoulders once per week and split your rear delts to back day. That's what I do and I've noticed a big improvement in delt increases and zero pain. In delt day do side lateral raises and front raises. You can also do some type of press if and only if you have zero shoulder issues. Do you push yourself to failure at about 10-12 reps on lateral raises?

 

[Allupfromhere]

I would make sure and only do shoulders once per week and split your rear delts to back day. That's what I do and I've noticed a big improvement in delt increases and zero pain. In delt day do side lateral raises and front raises. You can also do some type of press if and only if you have zero shoulder issues. Do you push yourself to failure at about 10-12 reps on lateral raises?

Yeah I implemented front a side lateral raises and also seated db presses( I have no pain at all with this exercise) I do make sure to reach failure with the raises and on the last failed set I half the weight for another set.

 

[RoidRage69]

Yeah I implemented front a side lateral raises and also seated db presses( I have no pain at all with this exercise) I do make sure to reach failure with the raises and on the last failed set I half the weight for another set.

Ok is this something you been doing for a while or just implementing in the last few weeks? I always train for maximum weight maximum recovery. I get 2-3 min rest on all accessory exercises and 5 min on the big three lifts. I don't train like a bodybuilder and neither does my wife. It works for us.

 

[Allupfromhere]

I was going heavier weight with less reps, still reaching failure on last set. But my left elbow started getting pretty uncomfortable around 4 weeks back so have changed a few exercises to lower weight and higher volume to get me to failure just to help it out. But always take the laterals to failure either way.

 

[RoidRage69]

I was going heavier weight with less reps, still reaching failure on last set. But my left elbow started getting pretty uncomfortable around 4 weeks back so have changed a few exercises to lower weight and higher volume to get me to failure just to help it out. But always take the laterals to failure either way.

For your elbow pain look at getting a pair of elbow sleeves. It made a massive difference for my elbow pain. I was having some pretty sever elbow pain a few months back and started using sleeves and it pretty much stopped it in its tracks.

 

[Allupfromhere]

It’s one of those things with weight lifting really isn’t it. Forever trying different approaches to see what works for us best individually. All personalised in a sense, I’ll give this approach 6 weeks in total and if the progress isn’t where I would like I may have to attack it differently

 

[Allupfromhere]

For your elbow pain look at getting a pair of elbow sleeves. It made a massive difference for my elbow pain. I was having some pretty sever elbow pain a few months back and started using sleeves and it pretty much stopped it in its tracks.

This sounds amazing I’ll purchase some online now.

 

[RoidRage69]

This sounds amazing I’ll purchase some online now.

Just make sure to get correct size. Need to measure certain parts of the arm depending on what type of sleeve it is.

 

[Allupfromhere]

Just make sure to get correct size. Need to measure certain parts of the arm depending on what type of sleeve it is.

Awesome, appreciate your help brother!

 

[Allupfromhere]

Sunday study snack break;
Walnuts, yogurt and wpi shake.

 

[Eddie Haskell]

Wish my rear delts would start growing lol, been hitting them at least twice a week 12+ sets with volume and they don’t wanna play ball lol

read delt flys and rear delt dumbell rows try those and more pull ups @Allupfromhere

 

[Eddie Haskell]

Another day another omelette, not that I’m complaining lol I love this bad boy

wow I like that omlette its tasty looking man

 

[Eddie Haskell]

Just some update pics from where it started to where I’m currently at. 4 months between photos

amazing the before and after is unreal @Allupfromhere
you're making huge gains
clearly more muscle, less bodyfat, you leaning out perfectly EVO family big support for you

 

[Allupfromhere]

read delt flys and rear delt dumbell rows try those and more pull ups @Allupfromhere

Got the first 2 in there currently but will add in some pull-ups, anything to help haha

amazing the before and after is unreal @Allupfromhere
you're making huge gains
clearly more muscle, less bodyfat, you leaning out perfectly EVO family big support for you

Thanks so much bro, consistency to the grind and all the help I get from the Evo fam is what’s helping this happen. Loving the process and the education and super excited for a huge 2025!

 

[Eddie Haskell]

Got the first 2 in there currently but will add in some pull-ups, anything to help haha

Thanks so much bro, consistency to the grind and all the help I get from the Evo fam is what’s helping this happen. Loving the process and the education and super excited for a huge 2025!

@Allupfromhere EVO family all here for you 2024 2025 and forever man

 

[CypherOCE]

View attachment 63863
Sunday study snack break;
Walnuts, yogurt and wpi shake.

What’s this secret dogman training course material?