Approved Log Teams Gains Man Recomp - Testosterone Masteron NPP cycle - Log Journey

[Alex1909]

Beginning of cycle, log and a serious no BS recomp journey :

Introduction

Pretty fresh into the PED world and have been training for almost 2 years.
Current weight is 93 kg, height 179 cm, age 34.
Diet is pretty clean as set out by Gains Man while training schedule is quite black and white while I build a better foundation for strength and gain some much needed guidance while staying injury free!

Current goal is a decent deficit of 2200 calories per day to try and lean down to 90 kg, whilst maintaining as much strength/ muscle as possible while still working on weekly PO in small doses.



Current Diet:

Meal 1: Chobani
Meal 2: Chicken Breast/Salad
Meal 3: 2 scoop WPI
Meal 4: Lean beef mince/Rice/Veggies
Meal 4: Eggs

P: 200
C: 180
F: 70



Current PED combo thanks to Raptor Labs:

Test E 400mg/pw
Mas E 300mg/pw
NPP 200mg/pw



Training Split p/w:

Monday: Chest/Tri
Tuesday: Back/Bi
Wednesday: Legs
Thursday: Cardio/Abs/Traps
Friday: Arms/Shoulders
Saturday: Cardio/Abs/Traps
Sunday: Rest or Cardio depending on energy/Fatigue


Supplements/Vitamins

Creatine, WPI, Greens Powder, Pre Workout, L-Carn capsules.

Multi, bergamot, fish oil, vitamin D/K and B complex, q10, magnesium complex, acne support, aspirin, liver detox, 5 htp, L-Theanine.





5 weeks apart on first photo, same weight for both.

 

[Ratatata]

Hey mate!!! U posted in a wrong thread. Hopefully @Pigsy could fix this.

 

[Pigsy]

Hey mate!!! U posted in a wrong thread. Hopefully @Pigsy could fix this.

Have put forward to move this log to Main Page.

 

[Alex1909]

Have put forward to move this log to Main Page.

Thanks guys!

 

[TeeGee]

Another Aussie logger enters the building let’s goooooo.

Solid starting point brother and that stack looks really nice. Can’t go wrong with @Raptor Labs

 

[Npcclassicphysique champ]

Beginning of cycle, log and a serious no BS recomp journey :

Introduction

Pretty fresh into the PED world and have been training for almost 2 years.
Current weight is 93 kg, height 179 cm, age 34.
Diet is pretty clean as set out by Gains Man while training schedule is quite black and white while I build a better foundation for strength and gain some much needed guidance while staying injury free!

Current goal is a decent deficit of 2200 calories per day to try and lean down to 90 kg, whilst maintaining as much strength/ muscle as possible while still working on weekly PO in small doses.



Current Diet:

Meal 1: Chobani
Meal 2: Chicken Breast/Salad
Meal 3: 2 scoop WPI
Meal 4: Lean beef mince/Rice/Veggies
Meal 4: Eggs

P: 200
C: 180
F: 70



Current PED combo thanks to Raptor Labs:

Test E 400mg/pw
Mas E 300mg/pw
NPP 200mg/pw



Training Split p/w:

Monday: Chest/Tri
Tuesday: Back/Bi
Wednesday: Legs
Thursday: Cardio/Abs/Traps
Friday: Arms/Shoulders
Saturday: Cardio/Abs/Traps
Sunday: Rest or Cardio depending on energy/Fatigue


Supplements/Vitamins

Creatine, WPI, Greens Powder, Pre Workout, L-Carn capsules.

Multi, bergamot, fish oil, vitamin D/K and B complex, q10, magnesium complex, acne support, aspirin, liver detox, 5 htp, L-Theanine.





5 weeks apart on first photo, same weight for both.

@Alex1909 welcome to the EVO family fully thank you for the share you look amazing, before an after PERFECT like magazine.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, please update as you go
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[stevesmi]

you'll have amazing results on this log you already look great

 

[Mobster]

Deffo about the right age

 

[ceo]

Bros good start to this log
I like how you posted some pictures

 

[ROIDDERS]

good job on this
looks like you're getting good protein in your diet

 

[chesty]

I like how you're getting in your salad and your vegetables
those are important to any diet

 

[Ulter]

very impressive start to this log
the Australian physiques are amazing

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I bet you get amazing results on this log
you've got a team on here who will continue to motivate you

 

[2Thick]

make sure you let us know about your supplements you're taking
that's important to know as well

 

[Vadim Fedorov]

keep the pictures coming
if you can get us some better pictures that would be great

 

[Wootoom]

you definitely look pretty lean in your picture so far
but I think we can get you much better results on this log

 

[JasonPriest]

going to be fun to follow this one
you're in that prime age where you should be getting some amazing results

 

[BodyMonster34]

bro you lookin' really nice and tight
I like my white boys with little meat on their frame

 

[Quadsweep]

looks like you got a little bit of a late start in life with weight training
that's totally cool though better late than never let's get you the best shape of your life

 

[ballin2504]

Nice start brother

 

[LittleTom.]

Gains Man is a solid dude, you're in good hands.
I'll be following along

 

[Raptor Labs]

We’re thrilled to welcome @Alex1909 to the team! From day one, it’s been clear that he embodies the dedication, drive, and spirit that aligns perfectly with our vision. We’re honored to be part of his journey and to support him in reaching new heights.

This is just the beginning of an incredible partnership, and we can’t wait to witness the hard work, progress, and unforgettable moments that lie ahead. Get ready to watch Alex soar – we are all behind you brother.

 

[Alex1909]

We’re thrilled to welcome @Alex1909 to the team! From day one, it’s been clear that he embodies the dedication, drive, and spirit that aligns perfectly with our vision. We’re honored to be part of his journey and to support him in reaching new heights.

This is just the beginning of an incredible partnership, and we can’t wait to witness the hard work, progress, and unforgettable moments that lie ahead. Get ready to watch Alex soar – we are all behind you brother.

You legends have been nothing but a pleasure to deal with from day 1! Couldn’t be happier to have you guys backing me 100%

Thank you for everything!

 

[25homes]

Great stack here. Keep it focused

 

[Alex1909]

Week 2 of log:

Diet has been a little off due to increased work load out of nowhere, readjusting to suit to get my nutrition back on track.
still eating quite healthy, just not a precise as GM has set out (which I’ve informed him about).

Training has been quite good, strength has slowly flattened out, small PO’s still being made, just not as crazy as beginning of cycle.

I’m also pinning every second day instead of third day now, still same weekly dosage. The legends at Raptor have also supplied some anavar orals which I’m now taking 40mg a day, which GM has approved.

Fatigue management has been good, sleep is sitting at 5-6 hours avg a night, blood pressure and heart rate are nice and steady.
Meals and training have been slightly altered by GM now also, will share my weekly training and some meal pics.

(Will just share working set)

Monday: Cardio day 4km/40min on treadmill

Tuesday:
Chest/Tri:

Incline chest press machine
10x35kg

ISO chest press
5x60kg

Cable flys
14x15kg (high)
12x15kg (mid)
15x12.5kg (lower)

Tricep push down v bar
8x36.25kg

Tricep push down single arm
8x10kg

Pushups
3 sets of 20

Finished with a 2km jog in 15minutes.


Wednesday:
Back/Bi’s:

Assisted pull ups
3 x sets of 13, narrow grip

Lat pull downs
6x92.5kg

Reverse grip lat pull downs
9x85kg

ISO lateral row, mid
10x63.5kg

T-Bar Row
10x45kg

Bicep curl, barbell
12x20kg
Drop set
12x15kg

DB hammers, seated and strict
12x8kg
Dropset
12x6kg


Thursday:
Abs/Traps/Cardio:

Hanging leg raise
3 sets of 10

DB leg raises
3 sets of 13 with 5kg DB

DB shrugs
20x35kg DB

Crunch machine
15x25kg

Treadmill
3.9 KM/ 35Min

Friday:
Arms/Shoulders:

Pushups
3 x sets of 20

Machine shoulder press
11x50.5kg

Cable Lat raises
12x5kg

Rear delts/pec deck
14x35kg

Bicep curl/Cable
16x16.25kg

Tricep push down v bar
13x33.75kg


Saturday:
Legs: (usually do legs mid week, factors came into play so I did them Saturday)

Machine leg extension
8x105kg

Machine hack squats
8x70kg

Straight leg deadlifts
1x180kg

Seated leg curls
9x73kg

Standing calf raises
12x187.5kg

Calf press on horizontal leg press machine
13x170kg

Sunday(tomorrow) will be an Abs/Traps/Cardio day.

 

[Npcclassicphysique champ]

Week 2 of log:

Diet has been a little off due to increased work load out of nowhere, readjusting to suit to get my nutrition back on track.
still eating quite healthy, just not a precise as GM has set out (which I’ve informed him about).

Training has been quite good, strength has slowly flattened out, small PO’s still being made, just not as crazy as beginning of cycle.

I’m also pinning every second day instead of third day now, still same weekly dosage. The legends at Raptor have also supplied some anavar orals which I’m now taking 40mg a day, which GM has approved.

Fatigue management has been good, sleep is sitting at 5-6 hours avg a night, blood pressure and heart rate are nice and steady.
Meals and training have been slightly altered by GM now also, will share my weekly training and some meal pics.

(Will just share working set)

Monday: Cardio day 4km/40min on treadmill

Tuesday:
Chest/Tri:

Incline chest press machine
10x35kg

ISO chest press
5x60kg

Cable flys
14x15kg (high)
12x15kg (mid)
15x12.5kg (lower)

Tricep push down v bar
8x36.25kg

Tricep push down single arm
8x10kg

Pushups
3 sets of 20

Finished with a 2km jog in 15minutes.


Wednesday:
Back/Bi’s:

Assisted pull ups
3 x sets of 13, narrow grip

Lat pull downs
6x92.5kg

Reverse grip lat pull downs
9x85kg

ISO lateral row, mid
10x63.5kg

T-Bar Row
10x45kg

Bicep curl, barbell
12x20kg
Drop set
12x15kg

DB hammers, seated and strict
12x8kg
Dropset
12x6kg


Thursday:
Abs/Traps/Cardio:

Hanging leg raise
3 sets of 10

DB leg raises
3 sets of 13 with 5kg DB

DB shrugs
20x35kg DB

Crunch machine
15x25kg

Treadmill
3.9 KM/ 35Min

Friday:
Arms/Shoulders:

Pushups
3 x sets of 20

Machine shoulder press
11x50.5kg

Cable Lat raises
12x5kg

Rear delts/pec deck
14x35kg

Bicep curl/Cable
16x16.25kg

Tricep push down v bar
13x33.75kg


Saturday:
Legs: (usually do legs mid week, factors came into play so I did them Saturday)

Machine leg extension
8x105kg

Machine hack squats
8x70kg

Straight leg deadlifts
1x180kg

Seated leg curls
9x73kg

Standing calf raises
12x187.5kg

Calf press on horizontal leg press machine
13x170kg

Sunday(tomorrow) will be an Abs/Traps/Cardio day.

@Alex1909 good update I like the food pics , clean bro
did you keep full macros for us to see?

on the training looks clean but lots of 8 reps I see 8-10, try to add 12-15 range a bit more if you can

 

[stevesmi]

wow what a great update so thorough keep it up

 

[Mobster]

Meal prep!!

 

[zedhed]

I'm glad you're being honest about your diet that's good we need honesty from everybody

 

[caligirl85]

make sure that you follow up a poor diet day with a string of good ones

 

[Shrine]

keep up the good work man the food is looking really good

 

[Zyglamail]

thanks for taking a time to put up these pictures the gear looks amazing

 

[Arabian]

looking really good man that back shot we can definitely see the difference

 

[BookerTNY]

nice job man the food looks incredible

 

[sambee38]

keep up with the healthy food what does that sauce you're adding be careful sometimes on the sauces they can ruin the meal

 

[Austin316]

very good job on the training keep it up going into next week

 

[RoidRage69]

I like your cycle as it's similar to mine. Your upper back looks much better in the pics. You have plenty of gains ahead and you have a good coach looking after you. Just do what he says and you will do great.

 

[Masonic Bodybuilder]

Work can throw a twist sometimes so just keep grinding man.

 

[Alex1909]

keep up with the healthy food what does that sauce you're adding be careful sometimes on the sauces they can ruin the meal

It’s a keto bbq sauce man, quite healthy. Just shy of 4* rating, although I don’t go by start raw tings 100%, compared to master foods, it’s allot better.

 

[Alex1909]

make sure that you follow up a poor diet day with a string of good ones

 

[Alex1909]

make sure that you follow up a poor diet day with a string of good ones

@Alex1909 good update I like the food pics , clean bro
did you keep full macros for us to see?

on the training looks clean but lots of 8 reps I see 8-10, try to add 12-15 range a bit more if you can

They were my working sets mate, usually hit 12-15 x 2 sets for a good warmup, move to the 10-12 for 1 x set, then top working set I push for 6-8 x 1.

 

[RoySimpson]

Week 2 of log:

Diet has been a little off due to increased work load out of nowhere, readjusting to suit to get my nutrition back on track.
still eating quite healthy, just not a precise as GM has set out (which I’ve informed him about).

Training has been quite good, strength has slowly flattened out, small PO’s still being made, just not as crazy as beginning of cycle.

I’m also pinning every second day instead of third day now, still same weekly dosage. The legends at Raptor have also supplied some anavar orals which I’m now taking 40mg a day, which GM has approved.

Fatigue management has been good, sleep is sitting at 5-6 hours avg a night, blood pressure and heart rate are nice and steady.
Meals and training have been slightly altered by GM now also, will share my weekly training and some meal pics.

(Will just share working set)

Monday: Cardio day 4km/40min on treadmill

Tuesday:
Chest/Tri:

Incline chest press machine
10x35kg

ISO chest press
5x60kg

Cable flys
14x15kg (high)
12x15kg (mid)
15x12.5kg (lower)

Tricep push down v bar
8x36.25kg

Tricep push down single arm
8x10kg

Pushups
3 sets of 20

Finished with a 2km jog in 15minutes.


Wednesday:
Back/Bi’s:

Assisted pull ups
3 x sets of 13, narrow grip

Lat pull downs
6x92.5kg

Reverse grip lat pull downs
9x85kg

ISO lateral row, mid
10x63.5kg

T-Bar Row
10x45kg

Bicep curl, barbell
12x20kg
Drop set
12x15kg

DB hammers, seated and strict
12x8kg
Dropset
12x6kg


Thursday:
Abs/Traps/Cardio:

Hanging leg raise
3 sets of 10

DB leg raises
3 sets of 13 with 5kg DB

DB shrugs
20x35kg DB

Crunch machine
15x25kg

Treadmill
3.9 KM/ 35Min

Friday:
Arms/Shoulders:

Pushups
3 x sets of 20

Machine shoulder press
11x50.5kg

Cable Lat raises
12x5kg

Rear delts/pec deck
14x35kg

Bicep curl/Cable
16x16.25kg

Tricep push down v bar
13x33.75kg


Saturday:
Legs: (usually do legs mid week, factors came into play so I did them Saturday)

Machine leg extension
8x105kg

Machine hack squats
8x70kg

Straight leg deadlifts
1x180kg

Seated leg curls
9x73kg

Standing calf raises
12x187.5kg

Calf press on horizontal leg press machine
13x170kg

Sunday(tomorrow) will be an Abs/Traps/Cardio day.

@Alex1909 awesome work right here!

 

[LevButlerov]

They were my working sets mate, usually hit 12-15 x 2 sets for a good warmup, move to the 10-12 for 1 x set, then top working set I push for 6-8 x 1.

try to hit a few more 15 sets for the big pump

 

[ballin2504]

Great update pics

 

[25homes]

Nice job

 

[Noah Wixx]

Meal prep definitely takes up alot of my time it is worth it for the results

 

[Alex1909]

Week 3 of log:

Has been quite the hectic week with work, hours have literally doubled but I have done my best to stay on track the best I could. Diet and nutrition have been about 75% accurate and true to what GM has set out for me, bit too far off for my liking and no excuses but this upcoming week will be back to 90-98% on track! Have increased cardio to 1 hour on non-training days and half an hour on weight training days.
Sleep has increased substantially 6-7 hours per night, probably due to the workload.
I’ve also started weekend sport and training for that particular sport on tuesdays.
Adjusting fatigue management and training to suit so I don’t burn myself out.
Here is my weekly training schedule for this week, (logging top working sets only) most exercises are 4 sets.

Daily Macros:
2089 Calories
283g Protein
128g Carbs
46g Fats

Upcoming week meals, daily:
1: Chobani or YoPro
2: 250g lean beef, 100g rice and side salad
3: 2 scoop protein shake
4: 250g chicken breast, 100g sweet potato and a side of veggies.
5: 4 scrambled eggs

GM has really tightened the belt with my nutrition and given the training a little shakeup as I’ve been hitting the same routine for around 8 weeks and was starting to plateau.
I’ve also gained a kg and a half probaly due to stress factors and not as disciplined with diet so I’m back up to 94….
GM has politely kicked my ass but also understands life has been busy this past week even fortnight! All is good, back on track tomorrow!!

Thanks for all the support and advice, it means allot!! Shoutout to Raptor Labs for always being there for advice and to lend a hand when needed and GM for keeping me pushing!!

Monday
Cardio/Abs:

3 x sets of crunches (superset)
3 x sets of lying leg raises (superset)
3 x sets DB shrugs 35kg x 15
5 x sets shrug machine 80 kg x 20
1 hour on the treadmill (5.4km/250cals/130bpm)


Tuesday
Chest/Tris:

3 x sets pushups for warmup
Incline DB press 27.5 kg x 9
Incline chest press machine 30 kg x 10
Tricep push down V bar 32.5 kg x 11
Single arm tricep push down, cable 10 kg x 11
30 minutes on treadmill, 3.5 km



Wednesday
Active rest day:

Sports training 1 hour
Treadmill 20 minutes



Thursday
Back/Biceps:

3 x sets assisted pull ups for warmup
Lat pull downs 80 kg x 8
ISO lat row machine 40 kg x 9
Seated cable row V grip 60 kg x 9
Preacher curl machine 35 kg x 12
DB Hammer curls 10 kg x 13


Friday
Cardio/Abs:

Crunch x 3 sets (superset)
Lying raise x 3 sets (superset)
DB shrugs 35 kg x 11
1 hour on the treadmill (6.1km/275cals/120bpm)



Saturday:
Played sport for 90 minutes



Sunday:
Much needed rest day and spent time with the family. Missed leg day and an arm day, week got busy dialling back in this week 150%.

PED update: 25% increase per week

 

[LevButlerov]

Week 3 of log:

Has been quite the hectic week with work, hours have literally doubled but I have done my best to stay on track the best I could. Diet and nutrition have been about 75% accurate and true to what GM has set out for me, bit too far off for my liking and no excuses but this upcoming week will be back to 90-98% on track! Have increased cardio to 1 hour on non-training days and half an hour on weight training days.
Sleep has increased substantially 6-7 hours per night, probably due to the workload.
I’ve also started weekend sport and training for that particular sport on tuesdays.
Adjusting fatigue management and training to suit so I don’t burn myself out.
Here is my weekly training schedule for this week, (logging top working sets only) most exercises are 4 sets.

Daily Macros:
2089 Calories
283g Protein
128g Carbs
46g Fats

Upcoming week meals, daily:
1: Chobani or YoPro
2: 250g lean beef, 100g rice and side salad
3: 2 scoop protein shake
4: 250g chicken breast, 100g sweet potato and a side of veggies.
5: 4 scrambled eggs

GM has really tightened the belt with my nutrition and given the training a little shakeup as I’ve been hitting the same routine for around 8 weeks and was starting to plateau.
I’ve also gained a kg and a half probaly due to stress factors and not as disciplined with diet so I’m back up to 94….
GM has politely kicked my ass but also understands life has been busy this past week even fortnight! All is good, back on track tomorrow!!

Thanks for all the support and advice, it means allot!! Shoutout to Raptor Labs for always being there for advice and to lend a hand when needed and GM for keeping me pushing!!

Monday
Cardio/Abs:

3 x sets of crunches (superset)
3 x sets of lying leg raises (superset)
3 x sets DB shrugs 35kg x 15
5 x sets shrug machine 80 kg x 20
1 hour on the treadmill (5.4km/250cals/130bpm)


Tuesday
Chest/Tris:

3 x sets pushups for warmup
Incline DB press 27.5 kg x 9
Incline chest press machine 30 kg x 10
Tricep push down V bar 32.5 kg x 11
Single arm tricep push down, cable 10 kg x 11
30 minutes on treadmill, 3.5 km



Wednesday
Active rest day:

Sports training 1 hour
Treadmill 20 minutes



Thursday
Back/Biceps:

3 x sets assisted pull ups for warmup
Lat pull downs 80 kg x 8
ISO lat row machine 40 kg x 9
Seated cable row V grip 60 kg x 9
Preacher curl machine 35 kg x 12
DB Hammer curls 10 kg x 13


Friday
Cardio/Abs:

Crunch x 3 sets (superset)
Lying raise x 3 sets (superset)
DB shrugs 35 kg x 11
1 hour on the treadmill (6.1km/275cals/120bpm)



Saturday:
Played sport for 90 minutes



Sunday:
Much needed rest day and spent time with the family. Missed leg day and an arm day, week got busy dialling back in this week 150%.

PED update: 25% increase per week

@Alex1909 you are staying with the same meals ED?
you can bump the fats up a bit talk to your coach about adding omega 3 fats to this mix

checking your pics, you look amazing wide back and strong arms shoulders, perfect update thanks

 

[Alex1909]

@Alex1909 you are staying with the same meals ED?
you can bump the fats up a bit talk to your coach about adding omega 3 fats to this mix

checking your pics, you look amazing wide back and strong arms shoulders, perfect update thanks

I am from this week on Lev and meal prepping so things remain consistent and easier with work!

 

[LevButlerov]

I am from this week on Lev and meal prepping so things remain consistent and easier with work!

@Alex1909 meal prep is the best, you will get amazing results

 

[Alex1909]

Week 4 of log:


Has been a great week, stuck to the plan with diet and nutrition, training has been high effort with focus on form. Warming up with 3 good sets of 12-15 reps and finishing top working sets with 6-10 reps, till failure 80% of the time unless body weight exercises.

Fatigue management has been on point with smarter training splits and sleep slightly better.
Cardio has been a little light but have been very active with NEAT and steps, work and sports on the weekend. I volunteered this past weekend, hence the late logging and no gym on Fri/Sat.

Hydration has been quite good, trying to down a minimum of 3-4lt per day. Still sitting at 94kg also, have been getting a few compliments from the lads at the gym which is reassuring to some extent.

Mental state has been a little off, but won’t get into that too much, overcome adapt and I’ve improvised to sort through and get over the hill.

Here’s my training log for the pst week, only listing top working sets, not warmups.


Monday
Shoulders/Arms:

3 x sets pushups for warmup.


Overhead shoulder press machine
49.5kg x 10


Cable lateral raises
6.5kg x 11


Face pull/high
16.5kg x 15


Tricep push down V bar
32.5kg x 14


Preacher Curl machine
40kg x 12



Tuesday
(Sports training) 2 hours
30 minutes on treadmill



Wednesday
Back/Biceps:

3 x sets pull ups for warmup


Cable lateral pull downs
80kg x 8


ISO low row machine
40kg x 9
(Really focused on squeeze and form here)


Seated cable row V bar
60kg x 9


Preacher curl machine
35kg x 12
High volume superset here 5 sets.


DB hammer curls
10 kg x 13



Thursday
Cardio/Abs:

Treadmill 1 hour, 6.1 km/275 cals

3 sets of crunches
Superset
3 sets of
Lying leg raises


DB shrugs
35 kg x 11



(Weekend away volunteering)


Sunday
Legs: (killer workout)

3 x sets bodyweight lunges for warmup


Leg extension
110 kg x 6


Hack squats
(Deep, slow and low footing)
80 kg x 7


Seated leg curl
75 kg x 10


Standing calf raise machine
155 kg x 12







Honestly feeling quite good with pinning lower doses every day, seems to be helping with sides, energy, mood and strength. Definitely need to dial in 150% back into nutrition and start meal prepping larger amounts, work is truly getting busy coming up to Xmas. No excuses, just being transparent and honest. I’m really enjoying my journey and excited for the future. Body composition is changing for the better even tho weight is not going up or down.

 

[LevButlerov]

Week 4 of log:


Has been a great week, stuck to the plan with diet and nutrition, training has been high effort with focus on form. Warming up with 3 good sets of 12-15 reps and finishing top working sets with 6-10 reps, till failure 80% of the time unless body weight exercises.

Fatigue management has been on point with smarter training splits and sleep slightly better.
Cardio has been a little light but have been very active with NEAT and steps, work and sports on the weekend. I volunteered this past weekend, hence the late logging and no gym on Fri/Sat.

Hydration has been quite good, trying to down a minimum of 3-4lt per day. Still sitting at 94kg also, have been getting a few compliments from the lads at the gym which is reassuring to some extent.

Mental state has been a little off, but won’t get into that too much, overcome adapt and I’ve improvised to sort through and get over the hill.

Here’s my training log for the pst week, only listing top working sets, not warmups.


Monday
Shoulders/Arms:

3 x sets pushups for warmup.


Overhead shoulder press machine
49.5kg x 10


Cable lateral raises
6.5kg x 11


Face pull/high
16.5kg x 15


Tricep push down V bar
32.5kg x 14


Preacher Curl machine
40kg x 12



Tuesday
(Sports training) 2 hours
30 minutes on treadmill



Wednesday
Back/Biceps:

3 x sets pull ups for warmup


Cable lateral pull downs
80kg x 8


ISO low row machine
40kg x 9
(Really focused on squeeze and form here)


Seated cable row V bar
60kg x 9


Preacher curl machine
35kg x 12
High volume superset here 5 sets.


DB hammer curls
10 kg x 13



Thursday
Cardio/Abs:

Treadmill 1 hour, 6.1 km/275 cals

3 sets of crunches
Superset
3 sets of
Lying leg raises


DB shrugs
35 kg x 11



(Weekend away volunteering)


Sunday
Legs: (killer workout)

3 x sets bodyweight lunges for warmup


Leg extension
110 kg x 6


Hack squats
(Deep, slow and low footing)
80 kg x 7


Seated leg curl
75 kg x 10


Standing calf raise machine
155 kg x 12







Honestly feeling quite good with pinning lower doses every day, seems to be helping with sides, energy, mood and strength. Definitely need to dial in 150% back into nutrition and start meal prepping larger amounts, work is truly getting busy coming up to Xmas. No excuses, just being transparent and honest. I’m really enjoying my journey and excited for the future. Body composition is changing for the better even tho weight is not going up or down.

@Alex1909 you doing a lot of liquid, you got electrolytes going with it?
you should start meal prepping a lot more , can you do 4 weeks you have fridge space?
your meals look good like a winner
and hacks are clean i like slow and deep with legs to get the quads to burn

 

[Alex1909]

@Alex1909 you doing a lot of liquid, you got electrolytes going with it?
you should start meal prepping a lot more , can you do 4 weeks you have fridge space?
your meals look good like a winner
and hacks are clean i like slow and deep with legs to get the quads to burn

Hey Lev, usually have some bcaa’s/carb powder as an intra but need to order some more! I do like my coconut water also, will be meal prepping allot more, probably about a week ahead now!
Hack squats had me walking f

 

[Alex1909]

Forgot to add this into week 4:

 

[LevButlerov]

Hey Lev, usually have some bcaa’s/carb powder as an intra but need to order some more! I do like my coconut water also, will be meal prepping allot more, probably about a week ahead now!
Hack squats had me walking f

please share your meal prep as you go, its crucial

 

[LevButlerov]

Forgot to add this into week 4:

super body, tight abs and big chest and HUGE arms and shoulders
you're legit , look amazing brother

 

[Alex1909]

Same weight, 5 weeks timeframe between the 2.

 

[Eddie Haskell]

Same weight, 5 weeks timeframe between the 2.

huge difference you're really changing wow!

 

[Alex1909]

Week 5 of log:

Been a super busy week with work as the usual trend for the last few weeks, it really is that time of the year for the industry I work in and I happily take extra shifts at the drop of a hat. Slightly hindered my meal prep and nutrition/sleep cycle but training, hydration and cardio have been on point. Fatigue management has been a struggle but pushing through as there’s no fucking excuses lol….
Eating has been healthy but not 100% on point, have had to eat out a fair bit due to late nights at work, but mainly chicken and rice or stir fry’s.

Strength has gone up slightly again, not too crazy but PO on top working sets is up about 10%, even with such a crazy deficit and the work load/shitty sleep.

Really emphasising on good warmups this week, 3 sets minimum to get those muscles primed and form on point. Pushing myself with top working sets, similar weight as last week but with 2-5 extra reps or an extra 2.5-5kg here and there.

Here’s last weeks training and physical activity:
(Only logging top working sets)

Monday
Shoulders/Arms:

3 x sets pushups for warmup
Shoulder press machine 54.5kgx8reps
Cable lateral raises 5kgx12reps
Cable rope face pull (high) 17.5kgx20reps
Tricep rope push down 36kgx9reps
DB bicep curl 10kgx12reps


Tuesday
Chest/Tricep:

3 x sets pushups for warmup
DB incline bench 32.5kgx7reps
Incline chest press machine 35kgx4reps (fatigued)
Cable flys 15kgx13reps
Tricep v bar push down

 

[Alex1909]

Activity log and a dodgy back shot

 

[Npcclassicphysique champ]

Week 5 of log:

Been a super busy week with work as the usual trend for the last few weeks, it really is that time of the year for the industry I work in and I happily take extra shifts at the drop of a hat. Slightly hindered my meal prep and nutrition/sleep cycle but training, hydration and cardio have been on point. Fatigue management has been a struggle but pushing through as there’s no fucking excuses lol….
Eating has been healthy but not 100% on point, have had to eat out a fair bit due to late nights at work, but mainly chicken and rice or stir fry’s.

Strength has gone up slightly again, not too crazy but PO on top working sets is up about 10%, even with such a crazy deficit and the work load/shitty sleep.

Really emphasising on good warmups this week, 3 sets minimum to get those muscles primed and form on point. Pushing myself with top working sets, similar weight as last week but with 2-5 extra reps or an extra 2.5-5kg here and there.

Here’s last weeks training and physical activity:
(Only logging top working sets)

Monday
Shoulders/Arms:

3 x sets pushups for warmup
Shoulder press machine 54.5kgx8reps
Cable lateral raises 5kgx12reps
Cable rope face pull (high) 17.5kgx20reps
Tricep rope push down 36kgx9reps
DB bicep curl 10kgx12reps


Tuesday
Chest/Tricep:

3 x sets pushups for warmup
DB incline bench 32.5kgx7reps
Incline chest press machine 35kgx4reps (fatigued)
Cable flys 15kgx13reps
Tricep v bar push down

you're getting stronger it seems bro @Alex1909
you getting cardio in PO?

 

[Npcclassicphysique champ]

Activity log and a dodgy back shot

back looks good and not dodgy actually thick shoulders bro you're legit

 

[stevesmi]

This is a great workout session keep it up

 

[Quadsweep]

That's great that you have success with your business
keep up making that money and training your ass off

 

[BodyMonster34]

bro staying busy very important
you should see the ranch work I do

 

[JasonPriest]

not a bad training session at all
that's great that you're hitting it to start the week Monday and Tuesday

 

[Austin316]

kudos for navigating a tough work schedule
we all have to do it unless we're trust fund babies

 

[sambee38]

Monday and Tuesday training hardcore
no stop for you at all

 

[BookerTNY]

what kind of job do you work in
just give us a general idea

 

[Arabian]

I like the back-to-back training sessions
that's good dedication

 

[Mobster]

Been there done that work wise at this time of year. Flat out - all I could do was maintain

 

[Alex1909]

you're getting stronger it seems bro @Alex1909
you getting cardio in PO?

thanks legend, small but gradual progress. Amping up cardio intensity and distances 90% of the time.

 

[Alex1909]

what kind of job do you work in
just give us a general idea

Support worker bro, but I specialise in complex behaviour and high challenge clients. Not overly physical, but insane mental work. Doing 3 sleepovers a week also, tough being away from the missus.

 

[Npcclassicphysique champ]

thanks legend, small but gradual progress. Amping up cardio intensity and distances 90% of the time.

cardio up is perfect way bro

 

[Masonic Bodybuilder]

Great to see the progress with training despite the other stuff going on. Sounds like work is a real grind right now!

 

[Alex1909]

Morning cardio.

 

[Eddie Haskell]

Morning cardio.

1 hour big cardio AM man @Alex1909

 

[ballin2504]

Great job

 

[RoySimpson]

Week 5 of log:

Been a super busy week with work as the usual trend for the last few weeks, it really is that time of the year for the industry I work in and I happily take extra shifts at the drop of a hat. Slightly hindered my meal prep and nutrition/sleep cycle but training, hydration and cardio have been on point. Fatigue management has been a struggle but pushing through as there’s no fucking excuses lol….
Eating has been healthy but not 100% on point, have had to eat out a fair bit due to late nights at work, but mainly chicken and rice or stir fry’s.

Strength has gone up slightly again, not too crazy but PO on top working sets is up about 10%, even with such a crazy deficit and the work load/shitty sleep.

Really emphasising on good warmups this week, 3 sets minimum to get those muscles primed and form on point. Pushing myself with top working sets, similar weight as last week but with 2-5 extra reps or an extra 2.5-5kg here and there.

Here’s last weeks training and physical activity:
(Only logging top working sets)

Monday
Shoulders/Arms:

3 x sets pushups for warmup
Shoulder press machine 54.5kgx8reps
Cable lateral raises 5kgx12reps
Cable rope face pull (high) 17.5kgx20reps
Tricep rope push down 36kgx9reps
DB bicep curl 10kgx12reps


Tuesday
Chest/Tricep:

3 x sets pushups for warmup
DB incline bench 32.5kgx7reps
Incline chest press machine 35kgx4reps (fatigued)
Cable flys 15kgx13reps
Tricep v bar push down

@Alex1909 looking forward to following this log!

 

[Alex1909]

Week 6 of log:

92kg fasted, have dropped some weight in the past week! Cardio is up, diet has tightened to where it should be. Feeling allot leaner and cardio intensity is slowly increasing at a comfortable rate.
Training has been really good, strength has gone up about 10-15% as I have dropped warmup sets from 3 to 2 just for this week to push some extra weight and keep that PO progress on the rise even at 2k calories per day!

Fatigue management has been quite good with work and sleep is getting better, missed leg day this week as I played 2 games of sport on the weekend which fucked me.
Also started the 10 week challenge amongst one of our community’s and telegram groups, so dialling in 150% for the next 10 weeks starting today! Drop another few kgs then start a very lean bulk coached by GM himself! Raptor Labs Anavar seems to be working wonders at 60mg a day too!

Diet has been very borning and simple to keep me on track!
1: YoPro with a piece of fruit
2: Chicken and salad/veggies
3: Double scoop whey ISO
4: Lean beef mince, rice, sweet pot
5: 4 eggs sometimes swap 2 eggs for egg whites.

Training has been great this week, missed leg day but everything else was solid! PO still on the rise, only logging top working sets, (2 warm up sets not included 12-15 reps)

Monday:
Active rest day
8k steps


Tuesday
Chest/Tri’s

3 x sets pushups for warmup
Incline DB press, 32.5kgx6
Incline chest press machine, 35kgx8
Cable fly set high, 20kgx14
Tricep push down V bar, 36.5kgx13
Single arm cable Tricep push down, 7.5kgx14
30 minutes on treadmill, 2.8km/150cals


Wednesday
Back/Bi’s

3 x sets pull-ups for warmup
Cable Lat pull down wide, 92.5kgx8
ISO lat row machine, 82.5kgx9
Seated cable row V bar, 65kgx12
Preacher curl machine, 42.5x12
DB hammer curl seated, 12.5kgx10
DB shrug, 35kgx15



Cardio/Abs

Treadmill 1 hour, 5.3km/417 cals/130BPM
Crunch 3 sets superset
Lying leg raise 3 sets superset
Sauna, 15 minutes



Friday
Shoulders/Arms

3 sets pushups for warmup
Overhead press machine, 58.5kgx7
Lateral cable raise, 7.5kgx9
Face pull high, 21kgx16
Tricep push down V bar, 40kgx12
DB bicep curl, 12.5kgx10
DB shrug, 35kgx16
Treadmill 30 minutes, 3km/160cals/140BPM
Sauna, 15 minutes


Saturday
Played 2 games of sport, 2 hours total
Enough cardio and leg work to finish the week.


Sunday, needed rest, as we ended up going out on Saturday night lol, watched the sun rise, was a good night and needed it!

 

[Pigsy]

Food looks great

 

[Alex1909]

Food looks great

Thanks mate, appreciate your support too! Keen for this 10 week challenge!!

 

[Npcclassicphysique champ]

Week 6 of log:

92kg fasted, have dropped some weight in the past week! Cardio is up, diet has tightened to where it should be. Feeling allot leaner and cardio intensity is slowly increasing at a comfortable rate.
Training has been really good, strength has gone up about 10-15% as I have dropped warmup sets from 3 to 2 just for this week to push some extra weight and keep that PO progress on the rise even at 2k calories per day!

Fatigue management has been quite good with work and sleep is getting better, missed leg day this week as I played 2 games of sport on the weekend which fucked me.
Also started the 10 week challenge amongst one of our community’s and telegram groups, so dialling in 150% for the next 10 weeks starting today! Drop another few kgs then start a very lean bulk coached by GM himself! Raptor Labs Anavar seems to be working wonders at 60mg a day too!

Diet has been very borning and simple to keep me on track!
1: YoPro with a piece of fruit
2: Chicken and salad/veggies
3: Double scoop whey ISO
4: Lean beef mince, rice, sweet pot
5: 4 eggs sometimes swap 2 eggs for egg whites.

Training has been great this week, missed leg day but everything else was solid! PO still on the rise, only logging top working sets, (2 warm up sets not included 12-15 reps)

Monday:
Active rest day
8k steps


Tuesday
Chest/Tri’s

3 x sets pushups for warmup
Incline DB press, 32.5kgx6
Incline chest press machine, 35kgx8
Cable fly set high, 20kgx14
Tricep push down V bar, 36.5kgx13
Single arm cable Tricep push down, 7.5kgx14
30 minutes on treadmill, 2.8km/150cals


Wednesday
Back/Bi’s

3 x sets pull-ups for warmup
Cable Lat pull down wide, 92.5kgx8
ISO lat row machine, 82.5kgx9
Seated cable row V bar, 65kgx12
Preacher curl machine, 42.5x12
DB hammer curl seated, 12.5kgx10
DB shrug, 35kgx15



Cardio/Abs

Treadmill 1 hour, 5.3km/417 cals/130BPM
Crunch 3 sets superset
Lying leg raise 3 sets superset
Sauna, 15 minutes



Friday
Shoulders/Arms

3 sets pushups for warmup
Overhead press machine, 58.5kgx7
Lateral cable raise, 7.5kgx9
Face pull high, 21kgx16
Tricep push down V bar, 40kgx12
DB bicep curl, 12.5kgx10
DB shrug, 35kgx16
Treadmill 30 minutes, 3km/160cals/140BPM
Sauna, 15 minutes


Saturday
Played 2 games of sport, 2 hours total
Enough cardio and leg work to finish the week.


Sunday, needed rest, as we ended up going out on Saturday night lol, watched the sun rise, was a good night and needed it!

week 6 you're looking shredded @Alex1909 I see the pumped training and 1 hour cardio which is perfect
even 30min is legit
60mgs anavar, you getting high pumps from it?
meals just checked super nice, any other nice meals you had bro?

 

[Pigsy]

Yes brother, keen as for the 10 week challenge with all the boys. Going to be some epic transformations

Thanks mate, appreciate your support too! Keen for this 10 week challenge

 

[Tiger Salman Khan]

Week 6 of log:

92kg fasted, have dropped some weight in the past week! Cardio is up, diet has tightened to where it should be. Feeling allot leaner and cardio intensity is slowly increasing at a comfortable rate.
Training has been really good, strength has gone up about 10-15% as I have dropped warmup sets from 3 to 2 just for this week to push some extra weight and keep that PO progress on the rise even at 2k calories per day!

Fatigue management has been quite good with work and sleep is getting better, missed leg day this week as I played 2 games of sport on the weekend which fucked me.
Also started the 10 week challenge amongst one of our community’s and telegram groups, so dialling in 150% for the next 10 weeks starting today! Drop another few kgs then start a very lean bulk coached by GM himself! Raptor Labs Anavar seems to be working wonders at 60mg a day too!

Diet has been very borning and simple to keep me on track!
1: YoPro with a piece of fruit
2: Chicken and salad/veggies
3: Double scoop whey ISO
4: Lean beef mince, rice, sweet pot
5: 4 eggs sometimes swap 2 eggs for egg whites.

Training has been great this week, missed leg day but everything else was solid! PO still on the rise, only logging top working sets, (2 warm up sets not included 12-15 reps)

Monday:
Active rest day
8k steps


Tuesday
Chest/Tri’s

3 x sets pushups for warmup
Incline DB press, 32.5kgx6
Incline chest press machine, 35kgx8
Cable fly set high, 20kgx14
Tricep push down V bar, 36.5kgx13
Single arm cable Tricep push down, 7.5kgx14
30 minutes on treadmill, 2.8km/150cals


Wednesday
Back/Bi’s

3 x sets pull-ups for warmup
Cable Lat pull down wide, 92.5kgx8
ISO lat row machine, 82.5kgx9
Seated cable row V bar, 65kgx12
Preacher curl machine, 42.5x12
DB hammer curl seated, 12.5kgx10
DB shrug, 35kgx15



Cardio/Abs

Treadmill 1 hour, 5.3km/417 cals/130BPM
Crunch 3 sets superset
Lying leg raise 3 sets superset
Sauna, 15 minutes



Friday
Shoulders/Arms

3 sets pushups for warmup
Overhead press machine, 58.5kgx7
Lateral cable raise, 7.5kgx9
Face pull high, 21kgx16
Tricep push down V bar, 40kgx12
DB bicep curl, 12.5kgx10
DB shrug, 35kgx16
Treadmill 30 minutes, 3km/160cals/140BPM
Sauna, 15 minutes


Saturday
Played 2 games of sport, 2 hours total
Enough cardio and leg work to finish the week.


Sunday, needed rest, as we ended up going out on Saturday night lol, watched the sun rise, was a good night and needed it!

@Alex1909 Good detailed updates man.........

 

[Alex1909]

Yes brother, keen as for the 10 week challenge with all the boys. Going to be some epic transformations

100% can’t wait to see yours (GOAT).

 

[Alex1909]

week 6 you're looking shredded @Alex1909 I see the pumped training and 1 hour cardio which is perfect
even 30min is legit
60mgs anavar, you getting high pumps from it?
meals just checked super nice, any other nice meals you had bro?

Yeah, nice pumps indeed, although I have it in the am with other vitamins and some Glycerol/Pre about half hour before training.

 

[Alex1909]

Todays back shot for the 10 week challenge, thought I looked half proportioned for the first time, love handles are melting, back is widening.

 

[Alex1909]

Must note, bacne has really slowed in the past 3 weeks ever since I’m pinning every day, lower doses! Stoked

 

[Alex1909]

T

@Alex1909 Good detailed updates man........

Thanks Legend

 

[Npcclassicphysique champ]

Todays back shot for the 10 week challenge, thought I looked half proportioned for the first time, love handles are melting, back is widening.

back looks real wide and thick impressive bro @Alex1909

 

[stevesmi]

Yes you're back continues to grow great job

 

[Quadsweep]

good job on this update
the pictures are definitely showing true for you

 

[BodyMonster34]

bro I like any challenge
that the right attitude to take

 

[JasonPriest]

looks really good
keep growing you'll look back and be impressed at your results

 

[caligirl85]

I'm glad to see that your bacne issues are improving
try and figure out ways to mitigate it

 

[zedhed]

make sure you keep your skin clean
acne issues are always going to flare up also with stress

 

[Shrine]

bacne is the worst
i used to get it when i was younger

 

[Zyglamail]

great job on the back shot
by the time you get this log to 50 pages you'll be much bigger