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hhahah no def not married lol
Happy Friday Everyone !
I hope you have all had a fantastic week and looking forward to the weekend , I know that I most certainly am !
I am officially 1 week in to Evo Logging and I hope that I haven't been boring you all so far
Today was upper body so I completed back and shoulders and to be honest it was another great session this is a new block for me I think I have mentioned that so I only started this new training program last week. Again Pump was Absolutely insane literally felt every single exercise where I was meant to be feeling it and Pushed the 20KG DBS up for 6 which i have been grinding for - for so fkn long so big win for me today !
Again time management not great I got my Kids back from there dads house today so didn't end up eating until a little later so I put my 2 chicken and rice meals together and just added my eggs to that ! Safe to say I felt like a fat kid eating donuts when that first mouthful went in...
I Dont really have too much else to update you all on today ! Uhh Big leg day tomorrow so stay tuned for that one ! But apart from that have a blessed rest of your day and like Daddy CBum Says Don't Be a skinny Bitch !
Date : Friday 17 January 2025
Fasted Weight : 68.5kg - 149.91 LBS
Training Split : Back + Shoulders
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
A1: Rope Pull Throughs 2 x 12-15
20 x 13.5. 17.5 x 15
B1: Cybex Plate Loaded S/A Row 2 x 8-10
40 x 11.5 40 x 10
C1: Plate Loaded Low Row 3 x 12 - 15
20kgE/S x 13 20kgE/S x 11. 17.5kgE/S x 13
D1: DB Shoulder press 2 x 6-8 / 12
20KG x 6 15 x 13
E1: Cable Lateral Raise 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 12
G1: Rear Delt Fly 2 x 15
26 x 15 26 x 14
Once Again Train Hard, Eat your Food, Pin your Growth , Get Large
I thought it was just me lol but in your video I do the exact same thing where I kind of reposition my feet with every rep.
Happy Monday Everyone !
I hope you all had a wonderful weekend and trained hard !
I apologies for not being active over the weekend i got quiet sick over the weekend and just needed some rest time and im glad i did because went into todays leg session and felt like an absolute weapon. Everything was feeling on point and every single lift of mine went up in either weights or reps or both like i have attached below - so last weeks weights and this weeks weights as-well so you can see the difference and can see that I'm getting stronger !
Ill Attach a few videos from todays training session down below !
And anyone that hates crocs can go do one
Date : Monday 20th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
pre gym Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12, 10. , 8
Last week: 103 x 12 , 110 x 10 , 117 x 8
This week : 110 x 12 124 x 9 131 x 7
B1: Laying Hamstring curl 3 x 10
Last week : 32 x 10 32 x 10 , 32 x 10
This week: 34 .5 x 10 34.5 x 10 34.5 x 10
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
Last week 75KG x 6 , 67.5kg x 10
This week : 77.5Kg x 6 60 x 12 ( stripped the weight back as back was feeling a little funny )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
Last week : 140kg x 7 , 140kg x 6 , 110kg x 11
This week : 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
C1: Seated Hamstring Curl 3 x 10-12
Last week : 35 x 15 , 40 x 12 , 40 x 10.5
This week : 42.5 x 11 42.5 x 10. 37.5 x 12
D1: Cable Kick Backs 2 x 15
Last week: 12.5 x 15 , 12.5 x 13
This week: 12.5 x 18 , 12.5 x 15
Train Hard , Eat your Food , Pin your Growth, Get Large
I hope you all had a wonderful weekend and trained hard !
I apologies for not being active over the weekend i got quiet sick over the weekend and just needed some rest time and im glad i did because went into todays leg session and felt like an absolute weapon. Everything was feeling on point and every single lift of mine went up in either weights or reps or both like i have attached below - so last weeks weights and this weeks weights as-well so you can see the difference and can see that I'm getting stronger !
Ill Attach a few videos from todays training session down below !
And anyone that hates crocs can go do one
Date : Monday 20th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
pre gym Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12, 10. , 8
Last week: 103 x 12 , 110 x 10 , 117 x 8
This week : 110 x 12 124 x 9 131 x 7
B1: Laying Hamstring curl 3 x 10
Last week : 32 x 10 32 x 10 , 32 x 10
This week: 34 .5 x 10 34.5 x 10 34.5 x 10
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
Last week 75KG x 6 , 67.5kg x 10
This week : 77.5Kg x 6 60 x 12 ( stripped the weight back as back was feeling a little funny )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
Last week : 140kg x 7 , 140kg x 6 , 110kg x 11
This week : 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
C1: Seated Hamstring Curl 3 x 10-12
Last week : 35 x 15 , 40 x 12 , 40 x 10.5
This week : 42.5 x 11 42.5 x 10. 37.5 x 12
D1: Cable Kick Backs 2 x 15
Last week: 12.5 x 15 , 12.5 x 13
This week: 12.5 x 18 , 12.5 x 15
Train Hard , Eat your Food , Pin your Growth, Get Large
Pigsy
Veteran Mod
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UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Happy Monday Everyone !
I hope you all had a wonderful weekend and trained hard !
I apologies for not being active over the weekend i got quiet sick over the weekend and just needed some rest time and im glad i did because went into todays leg session and felt like an absolute weapon. Everything was feeling on point and every single lift of mine went up in either weights or reps or both like i have attached below - so last weeks weights and this weeks weights as-well so you can see the difference and can see that I'm getting stronger !
Ill Attach a few videos from todays training session down below !
And anyone that hates crocs can go do one
Date : Monday 20th January 2025
Fasted Weight : 68.5 kg - 148.15 LBS
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
pre gym Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12, 10. , 8
Last week: 103 x 12 , 110 x 10 , 117 x 8
This week : 110 x 12 124 x 9 131 x 7
B1: Laying Hamstring curl 3 x 10
Last week : 32 x 10 32 x 10 , 32 x 10
This week: 34 .5 x 10 34.5 x 10 34.5 x 10
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
Last week 75KG x 6 , 67.5kg x 10
This week : 77.5Kg x 6 60 x 12 ( stripped the weight back as back was feeling a little funny )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
Last week : 140kg x 7 , 140kg x 6 , 110kg x 11
This week : 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
C1: Seated Hamstring Curl 3 x 10-12
Last week : 35 x 15 , 40 x 12 , 40 x 10.5
This week : 42.5 x 11 42.5 x 10. 37.5 x 12
D1: Cable Kick Backs 2 x 15
Last week: 12.5 x 15 , 12.5 x 13
This week: 12.5 x 18 , 12.5 x 15
Train Hard , Eat your Food , Pin your Growth, Get Large
What can I say. @mads is repping @Liquid Gold Labs
and doing us proud. one of the hardest workers I know.. Thanks for being part of the team
thankyou for letting me be apart of the team ! cant wait for everything to really start kicking in and changes to be happening !What can I say. @mads is repping @Liquid Gold Labs
Pigsy
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Chairman VIP
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This will be 1 transformation to remember
Thorough log, setting a good example of what they should be - asset to @Liquid Gold Labs
Stronger then most gym blokes who run more hgh and test then they know what to do with!
Stronger then most gym blokes who run more hgh and test then they know what to do with!
Nice job. Noticed you increased the Var was that scheduled? Just wondering any specific reasons behind it? Just testing the waters with small dose, then increase? Good job on your increases.Happy Monday Everyone !
I hope you all had a wonderful weekend and trained hard !
I apologies for not being active over the weekend i got quiet sick over the weekend and just needed some rest time and im glad i did because went into todays leg session and felt like an absolute weapon. Everything was feeling on point and every single lift of mine went up in either weights or reps or both like i have attached below - so last weeks weights and this weeks weights as-well so you can see the difference and can see that I'm getting stronger !
Ill Attach a few videos from todays training session down below !
And anyone that hates crocs can go do one
Date : Monday 20th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
pre gym Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12, 10. , 8
Last week: 103 x 12 , 110 x 10 , 117 x 8
This week : 110 x 12 124 x 9 131 x 7
B1: Laying Hamstring curl 3 x 10
Last week : 32 x 10 32 x 10 , 32 x 10
This week: 34 .5 x 10 34.5 x 10 34.5 x 10
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
Last week 75KG x 6 , 67.5kg x 10
This week : 77.5Kg x 6 60 x 12 ( stripped the weight back as back was feeling a little funny )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
Last week : 140kg x 7 , 140kg x 6 , 110kg x 11
This week : 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
C1: Seated Hamstring Curl 3 x 10-12
Last week : 35 x 15 , 40 x 12 , 40 x 10.5
This week : 42.5 x 11 42.5 x 10. 37.5 x 12
D1: Cable Kick Backs 2 x 15
Last week: 12.5 x 15 , 12.5 x 13
This week: 12.5 x 18 , 12.5 x 15
Train Hard , Eat your Food , Pin your Growth, Get Large
Awesome work legend, looking strong!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
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Domestic-Supply.com
Your leg training is intense sister @mads like a true championHappy Monday Everyone !
I hope you all had a wonderful weekend and trained hard !
I apologies for not being active over the weekend i got quiet sick over the weekend and just needed some rest time and im glad i did because went into todays leg session and felt like an absolute weapon. Everything was feeling on point and every single lift of mine went up in either weights or reps or both like i have attached below - so last weeks weights and this weeks weights as-well so you can see the difference and can see that I'm getting stronger !
Ill Attach a few videos from todays training session down below !
And anyone that hates crocs can go do one
Date : Monday 20th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
pre gym Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12, 10. , 8
Last week: 103 x 12 , 110 x 10 , 117 x 8
This week : 110 x 12 124 x 9 131 x 7
B1: Laying Hamstring curl 3 x 10
Last week : 32 x 10 32 x 10 , 32 x 10
This week: 34 .5 x 10 34.5 x 10 34.5 x 10
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
Last week 75KG x 6 , 67.5kg x 10
This week : 77.5Kg x 6 60 x 12 ( stripped the weight back as back was feeling a little funny )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
Last week : 140kg x 7 , 140kg x 6 , 110kg x 11
This week : 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
C1: Seated Hamstring Curl 3 x 10-12
Last week : 35 x 15 , 40 x 12 , 40 x 10.5
This week : 42.5 x 11 42.5 x 10. 37.5 x 12
D1: Cable Kick Backs 2 x 15
Last week: 12.5 x 15 , 12.5 x 13
This week: 12.5 x 18 , 12.5 x 15
Train Hard , Eat your Food , Pin your Growth, Get Large
thanks for sharing with the EVO family
Happy Tuesday Everyone !
Again hope you had a wonderful Monday and got everything done that you needed too and I hope that everyones training has been going really well ! Its really nice to see so many of you following my logs which I'm super grateful for so thank-you all very much !
Todays Update. !
Another great day on my end training today probably couldn't have gone any better ! Like yesterday all my weights are going up and feeling super strong which I'm loving. Once again food hasn't changed - We are going to be looking at adding some more food in from next week depending what my weight does over the next 5-6 days as to be honest it's stayed pretty stagnant the last 3-4 weeks and we would like to see the scales starting to move again !
Update on how I'm Feeling on @Liquid Gold Labs products !
The results of my training and the increases I'm having are speaking for themselves. Like i said above I'm feeling super strong and I'm feeling amazing as-well ! @RoidRageWife mentioned my increase in the anavar going from 2.5 - 5mg and that was the plan from the start was just to see how I Felt - As i have used a different brand of this before but didnt want to jump straight to 5 if it wasn't necessary. and I've found that this is the perfect amount and I'm getting the most out of it !
As for the Growth my joints especially my knees are feeling really good and I've been having solid sleeps since I've been using it aswell !!
I'll add a photo below of my back from last Tuesday vs today and as you can tell my lats are definitely looking a-lot wider which is amazing !
Daily Update :
Date : Tuesday 21st January 2025
Fasted Weight : 68.5g
Training Split : Shoulders, Back
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
Last week : 20kgP/s x 10, 20kgP/s x 8
This week : 22.5kgP/s x 8 20kgP/s x 10
B1: DB Lateral Raise 3 x 12-15
Last week : 7.5kg x 15 ,7.5kg x 13 , 5 x 17
This week : 8kg x 13 7.5kg x 15. 7.5kg x 14
C1: Plate Loaded Chest press 2 x 10
Last week : 10kgP/s x 10 , 10kgP/s x 10.
This week : 12.5kg P/s x 11 12.5kg P/s x 9
D1: Neutral Grip Lat pull down 3 x 12
Last week : 42.5 x 12.5 x 40 x 13 , 40 x 12
This week : 47kg x 12 42.5 x 13 42.5 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
Last week : 25 x 9 , 20 x 11, 20 x 9.5
This week : 35 x 10. 35 x 8. 30 x 12
F1: Cable Rear Delt Fly 3 x 15
Last week : 3.75 x 15 , 3.75 x 15 , 3.75 x 13
This week : 5 x 15 3.75 x 15 3.75 x 14
G1: Single Arm Alt Bicep Curl 2 x 15
Last week : 7.5 x 15 , 7.5 x 15
This week : 7.5 x 18. 7.5 x 15
Update you all again tomorrow for a Big quad day !
Let's get it !
Again hope you had a wonderful Monday and got everything done that you needed too and I hope that everyones training has been going really well ! Its really nice to see so many of you following my logs which I'm super grateful for so thank-you all very much !
Todays Update. !
Another great day on my end training today probably couldn't have gone any better ! Like yesterday all my weights are going up and feeling super strong which I'm loving. Once again food hasn't changed - We are going to be looking at adding some more food in from next week depending what my weight does over the next 5-6 days as to be honest it's stayed pretty stagnant the last 3-4 weeks and we would like to see the scales starting to move again !
Update on how I'm Feeling on @Liquid Gold Labs products !
The results of my training and the increases I'm having are speaking for themselves. Like i said above I'm feeling super strong and I'm feeling amazing as-well ! @RoidRageWife mentioned my increase in the anavar going from 2.5 - 5mg and that was the plan from the start was just to see how I Felt - As i have used a different brand of this before but didnt want to jump straight to 5 if it wasn't necessary. and I've found that this is the perfect amount and I'm getting the most out of it !
As for the Growth my joints especially my knees are feeling really good and I've been having solid sleeps since I've been using it aswell !!
I'll add a photo below of my back from last Tuesday vs today and as you can tell my lats are definitely looking a-lot wider which is amazing !
Daily Update :
Date : Tuesday 21st January 2025
Fasted Weight : 68.5g
Training Split : Shoulders, Back
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
Last week : 20kgP/s x 10, 20kgP/s x 8
This week : 22.5kgP/s x 8 20kgP/s x 10
B1: DB Lateral Raise 3 x 12-15
Last week : 7.5kg x 15 ,7.5kg x 13 , 5 x 17
This week : 8kg x 13 7.5kg x 15. 7.5kg x 14
C1: Plate Loaded Chest press 2 x 10
Last week : 10kgP/s x 10 , 10kgP/s x 10.
This week : 12.5kg P/s x 11 12.5kg P/s x 9
D1: Neutral Grip Lat pull down 3 x 12
Last week : 42.5 x 12.5 x 40 x 13 , 40 x 12
This week : 47kg x 12 42.5 x 13 42.5 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
Last week : 25 x 9 , 20 x 11, 20 x 9.5
This week : 35 x 10. 35 x 8. 30 x 12
F1: Cable Rear Delt Fly 3 x 15
Last week : 3.75 x 15 , 3.75 x 15 , 3.75 x 13
This week : 5 x 15 3.75 x 15 3.75 x 14
G1: Single Arm Alt Bicep Curl 2 x 15
Last week : 7.5 x 15 , 7.5 x 15
This week : 7.5 x 18. 7.5 x 15
Update you all again tomorrow for a Big quad day !
Let's get it !
Attachments
sister i started young too. by the time i was 22 and in the army i had 6 kids by 4 women.
then they sent me to the clink for fighting and kids had to come visit me while in jail. oldest son back in prison after he burned down trailer. i always wonder if i bad influence on him or not. i had crazy life too.
you like the bad boys i bet with all yo tats. we would gets along, i'm the baddest mother on here.
then they sent me to the clink for fighting and kids had to come visit me while in jail. oldest son back in prison after he burned down trailer. i always wonder if i bad influence on him or not. i had crazy life too.
you like the bad boys i bet with all yo tats. we would gets along, i'm the baddest mother on here.
For sure, women definitely work harder than men.
I see it all the time at my gyms.
I see it all the time at my gyms.
I like how you're hitting the weights and your barefoot on the platform.
You got really good form as well.
You got really good form as well.
Pigsy
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Good working
@mads the great products from @Liquid Gold Labs starting to do there thing. Looking forward quad update later.Go Girl
Nice updates mads and the log is super thorough. Doing really good so far, progress happening quickly!
Bikini???? Those small girls don't eat coco puffs!!!!
I think physique!!! Keep crushing it!!
Thankyou !
just the way it is now hehe
Go lift some heavy circles !
Lifting with no shoes makes it easier for me to " feel the ground "
But thankyou !
Thankyou means alot !
Thanks Pigsy !Good working
Go Girl
hahaha may have to rethink my choice lolBikini???? Those small girls don't eat coco puffs!!!!
I think physique!!! Keep crushing it!!
Thankyou Thankyou !
My kids go to daycare monday to friday ! We have a really great daycare system in Aus and on the weekends ill wait for them to be in bed and then go after when my mum is home !
impressive our EVO sis love your dedication
Should get some deadlift slippers do u don’t slip and fuck up something. Hate got yhst to happen why I don’t care to see crocs flip flops n bare feet In gym. Slip and trip hazards. Support your feet support your back too. Get flat sole shoes. I like converse or a van to squat or deadlift in. Keep up the good work.
Being sick is the worst. Thanks for all the detailed updates!
@mads hell yeah stay on that grind youre working hard!Happy Friday Everyone !
I hope you have all had a fantastic week and looking forward to the weekend , I know that I most certainly am !
I am officially 1 week in to Evo Logging and I hope that I haven't been boring you all so far
Today was upper body so I completed back and shoulders and to be honest it was another great session this is a new block for me I think I have mentioned that so I only started this new training program last week. Again Pump was Absolutely insane literally felt every single exercise where I was meant to be feeling it and Pushed the 20KG DBS up for 6 which i have been grinding for - for so fkn long so big win for me today !
Again time management not great I got my Kids back from there dads house today so didn't end up eating until a little later so I put my 2 chicken and rice meals together and just added my eggs to that ! Safe to say I felt like a fat kid eating donuts when that first mouthful went in
I Dont really have too much else to update you all on today ! Uhh Big leg day tomorrow so stay tuned for that one ! But apart from that have a blessed rest of your day and like Daddy CBum Says Don't Be a skinny Bitch !
Date : Friday 17 January 2025
Fasted Weight : 68.5kg - 149.91 LBS
Training Split : Back + Shoulders
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
A1: Rope Pull Throughs 2 x 12-15
20 x 13.5. 17.5 x 15
B1: Cybex Plate Loaded S/A Row 2 x 8-10
40 x 11.5 40 x 10
C1: Plate Loaded Low Row 3 x 12 - 15
20kgE/S x 13 20kgE/S x 11. 17.5kgE/S x 13
D1: DB Shoulder press 2 x 6-8 / 12
20KG x 6 15 x 13
E1: Cable Lateral Raise 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 12
G1: Rear Delt Fly 2 x 15
26 x 15 26 x 14
Once Again Train Hard, Eat your Food, Pin your Growth , Get Large
Thankyou I appreciate it , Hope your liking the logs so far !
Really not fun hey !
More to come !
Hope your enjoying the logs so far !
Hey Everyone Happy Wednesday !
Hope you had a wonderful day and once again trained hard !
Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !
Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !
First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12
Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say
Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !
No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one
Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !
Don't be Poosi and train hard @BodyMonster34
Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
Training Split : Quads
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10
B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------
B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12
C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12
By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit
Hope you had a wonderful day and once again trained hard !
Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !
Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !
First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12
Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say
Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !
No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one
Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !
Don't be Poosi and train hard @BodyMonster34
Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
Training Split : Quads
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10
B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------
B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12
C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12
By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit
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Leg bigger and better than most of the guys on here. Impressive Pigsy AporovesHey Everyone Happy Wednesday !
Hope you had a wonderful day and once again trained hard !
Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !
Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !
First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12
Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say
Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !
No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one
Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !
Don't be Poosi and train hard @BodyMonster34
Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
Training Split : Quads
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10
B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------
B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12
C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12
By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit
I'm with @Pigsy, quads are looking nutty.Hey Everyone Happy Wednesday !
Hope you had a wonderful day and once again trained hard !
Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !
Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !
First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12
Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say
Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !
No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one
Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !
Don't be Poosi and train hard @BodyMonster34
Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
Training Split : Quads
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10
B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------
B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12
C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12
By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit
I'll stand by my prediction. Physique!!!!
Great training pics
@mads everyone approves, your legs are supper impressive sisterHey Everyone Happy Wednesday !
Hope you had a wonderful day and once again trained hard !
Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !
Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !
First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12
Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say
Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !
No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one
Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !
Don't be Poosi and train hard @BodyMonster34
Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
Training Split : Quads
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10
B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------
B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12
C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12
By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit
@mads looking great stay on that grind!Happy Monday Everyone !
I hope you all had a wonderful weekend and trained hard !
I apologies for not being active over the weekend i got quiet sick over the weekend and just needed some rest time and im glad i did because went into todays leg session and felt like an absolute weapon. Everything was feeling on point and every single lift of mine went up in either weights or reps or both like i have attached below - so last weeks weights and this weeks weights as-well so you can see the difference and can see that I'm getting stronger !
Ill Attach a few videos from todays training session down below !
And anyone that hates crocs can go do one
Date : Monday 20th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
pre gym Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12, 10. , 8
Last week: 103 x 12 , 110 x 10 , 117 x 8
This week : 110 x 12 124 x 9 131 x 7
B1: Laying Hamstring curl 3 x 10
Last week : 32 x 10 32 x 10 , 32 x 10
This week: 34 .5 x 10 34.5 x 10 34.5 x 10
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
Last week 75KG x 6 , 67.5kg x 10
This week : 77.5Kg x 6 60 x 12 ( stripped the weight back as back was feeling a little funny )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
Last week : 140kg x 7 , 140kg x 6 , 110kg x 11
This week : 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
C1: Seated Hamstring Curl 3 x 10-12
Last week : 35 x 15 , 40 x 12 , 40 x 10.5
This week : 42.5 x 11 42.5 x 10. 37.5 x 12
D1: Cable Kick Backs 2 x 15
Last week: 12.5 x 15 , 12.5 x 13
This week: 12.5 x 18 , 12.5 x 15
Train Hard , Eat your Food , Pin your Growth, Get Large
Amazing update mads!
Can definitely see lats coming along nicely how bloody good
Everything is on point you are doing so well sister
Definitely bigger than my legsLeg bigger and better than most of the guys on here. Impressive Pigsy Aporoves
Well done @mads, legs looking thicc
Hey Everyone !
Sorry I am a little late with this log but we got it up finally !
Just a quick one from me for today !
Fridays back and shoulder session - Felt great like every other session that I'm having strength is going up numbers are looking good , things are moving along nicely like they should be for this stage of things , Pumps are obviously still pumping like crazy !
Food : From Monday 27th Jan food is going up weight is dropping now and thats not the aim of the game, so a slight increase in food but different foods for more food volume , carbs will stay pretty much exactly how they are , but Protein is going to get increased
Numbers of the day :
Date : Friday 24 January 2025
Fasted Weight : 67.8 kg
Training Split : Back + Shoulders
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
A1: Rope Pull Throughs 2 x 12-15
Last week : 20 x 13.5. 17.5 x 15
This week : 20 x 15.5. 20 x 13
B1: Cybex Plate Loaded S/A Row 2 x 8-10
Last week : 40 x 11.5 40 x 10
This week : 45 x 11 45 x 10
C1: Plate Loaded Low Row 3 x 12 - 15
Last week : 20kgE/S x 13 20kgE/S x 11. 17.5kgE/S x 13
This week : 22.5kg x 15 22.5kg x 13. 17.5kg x 16
D1: DB Shoulder press 2 x 6-8 / 12
Last week : 20KG x 6 15 x 13
This week: 20KG x 8. 15 x 15.
E1: Cable Lateral Raise 3 x 15
Last week : 3.75 x 15 , 3.75 x 15 , 3.75 x 12
This week : 3.75 x 20. 5 x 15 5 x 13
G1: Rear Delt Fly 2 x 15
Last week : 26 x 15 26 x 14
This week : 26 x 18. 26 x 15
Coming into this week I'll be making sure to be logging most of my training sessions and food a-lot more as-well !
Sorry I am a little late with this log but we got it up finally !
Just a quick one from me for today !
Fridays back and shoulder session - Felt great like every other session that I'm having strength is going up numbers are looking good , things are moving along nicely like they should be for this stage of things , Pumps are obviously still pumping like crazy !
Food : From Monday 27th Jan food is going up weight is dropping now and thats not the aim of the game, so a slight increase in food but different foods for more food volume , carbs will stay pretty much exactly how they are , but Protein is going to get increased
Numbers of the day :
Date : Friday 24 January 2025
Fasted Weight : 67.8 kg
Training Split : Back + Shoulders
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program
A1: Rope Pull Throughs 2 x 12-15
Last week : 20 x 13.5. 17.5 x 15
This week : 20 x 15.5. 20 x 13
B1: Cybex Plate Loaded S/A Row 2 x 8-10
Last week : 40 x 11.5 40 x 10
This week : 45 x 11 45 x 10
C1: Plate Loaded Low Row 3 x 12 - 15
Last week : 20kgE/S x 13 20kgE/S x 11. 17.5kgE/S x 13
This week : 22.5kg x 15 22.5kg x 13. 17.5kg x 16
D1: DB Shoulder press 2 x 6-8 / 12
Last week : 20KG x 6 15 x 13
This week: 20KG x 8. 15 x 15.
E1: Cable Lateral Raise 3 x 15
Last week : 3.75 x 15 , 3.75 x 15 , 3.75 x 12
This week : 3.75 x 20. 5 x 15 5 x 13
G1: Rear Delt Fly 2 x 15
Last week : 26 x 15 26 x 14
This week : 26 x 18. 26 x 15
Coming into this week I'll be making sure to be logging most of my training sessions and food a-lot more as-well !
LevButlerov
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You're not late sister
we have been waiting @mads I like your low row strong and lateral raises very good on the volume.
Nice job fellow sister.
You are doing good and you're the next generation of training=
You are doing good and you're the next generation of training=
Can't say as I've ever heard of it happening on a forum
Meals sound great. Sourdough is super popular and delicious!
Happy Monday Everyone !
This week we are heading into Week 3 - How the time has flown !
This was a super late night session that i had so wasn't feeling 100% energised but we got in and got it done
I didn't do my last exercise because I left my ankle straps at home and I have been training out of a different gym the last few days , but if they had a plate loaded kick back I would have done that !
As you can below food has been increased , and honestly feels so much better having a bit of extra food , strength is still going up which is a plus ! But i like to keep my food basic because then i dont have to think to much about things lol
Date : Monday 27th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
Train Hard , Eat your Food , Pin your Growth, Get Large !
This week we are heading into Week 3 - How the time has flown !
This was a super late night session that i had so wasn't feeling 100% energised but we got in and got it done
I didn't do my last exercise because I left my ankle straps at home and I have been training out of a different gym the last few days , but if they had a plate loaded kick back I would have done that !
As you can below food has been increased , and honestly feels so much better having a bit of extra food , strength is still going up which is a plus ! But i like to keep my food basic because then i dont have to think to much about things lol
Date : Monday 27th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program :
Warm up Exercises
A1:Abductor 3 x 10, 8 , 6
W1: 103 x 12 , 110 x 10 , 117 x 8
W2: 110 x 12 124 x 9 131 x 7
W3: 124 x 10. 131 x 8. 131 x 6
B1: Laying Hamstring curl 3 x 10
W1: 32 x 10 32 x 10 , 32 x 10
W2: 34 .5 x 10 34.5 x 10 34.5 x 10
W3: 39 x 10. 41.5 x 10. 41.5 x 10.
Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
W1: 75KG x 6 , 67.5kg x 10
W2: 77.5Kg x 6 60 x 12 Notes : ( stripped the weight back as back was feeling a little funny )
W3: 90 x 6 75 x 12 Notes : ( I Changed these back to traditional RDLS )
B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
W1: 140kg x 7 , 140kg x 6 , 110kg x 11
W2: 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12
W3: 160 x 8 160 x 6. 130 x 14
C1: Seated Hamstring Curl 3 x 10-12
W1 : 35 x 15 , 40 x 12 , 40 x 10.5
W2: 42.5 x 11 42.5 x 10. 37.5 x 12
W3: 54 x 10 49 x 15 49 x 12 notes : ( Legs where fucking FRIED )
D1: Cable Kick Backs 2 x 15
W1: 12.5 x 15 , 12.5 x 13
W2: 12.5 x 18 , 12.5 x 15
W3: -----------------------
Train Hard , Eat your Food , Pin your Growth, Get Large !
Attachments
This been my jam lately!! Been using no yolks egg noodels.
@mads Sourdough bread with organic butter is so bomb!
@mads great glute back video sister
thank you and i have to say the ladies have the BEST looking food, like something nice to look at, the bros always throwing up crewed up steak (no hate brothers i eat just like that too lol)
your volume is very good i see a lot of 11-15 reps sista stay strong
I like the kicks also
Happy Tuesday everyone !
So I have realised I am a day behind with my logs so we are going to just run with it lol
Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.
First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !
Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !
I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym
Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
Update you all again tomorrow for a Big quad day !
Let's get it !
So I have realised I am a day behind with my logs so we are going to just run with it lol
Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.
First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !
Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !
I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym
Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
Update you all again tomorrow for a Big quad day !
Let's get it !
Hey Everyone
Like I said few days behind with logging but lets pretend today is Wednesday lol !
I will drop my back and shoulder session from today ( Friday ) on Saturday then back with legs again on Sunday
Day 2 of menstrual cycle and not going to lie if I had the option to lay in bed all day I would - I felt like utter shit , super tired , sluggish , cravings for food that I haven't had in forever , didn't want to train - but when i finally got into the gym i wasn't going in with the expectation of pushing heavy shit because I knew my body wasn't going to be up for it , some movements felt good and others felt shit . My leg press went up in weight and so did my lunges but other than that the others stayed the same / less than last week and thats totally okay - as females especially during this time we are going to feel weaker and less energised than other times but its how we handle it and if we give into those cravings and thoughts just to get a quick hit of dopamine and then we feel like fucking shit again after is what matters !
Anyways enough of me going on time for the numbers of the day !
Stats :
BF %. 23.7%
SMM 29.9KG
BW: 68.9KG
Date : Wednesday 29 January 2025
Fasted Weight : 68.9 g
Training Split : Quads
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
W1 : 89 x 10 89 x 10 89 x 10
W2: 103 x 10. 103 x 10. 103 x 10
W3: 124 x 10. 117 x 10. 117 x 10
B2: Standing Hamstring curl 3 x 10
W1 : 7.5 x 10 7.5 x 10 5 x 10
W2 : 10 x 10. 10 x 10. 7.5 x 10
W3: 12.5 x 10. 10 x 10. 10 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
W1 : 50x8. 30 x 12
W2 : ----------
W3: 45 x 8 ( Only completed 1 set just wasn't feeling it at all )
B1: Leg press 3 x 10-12
W1 : 140 x 10 120 x 15. 120 x 12
W2 : 160 x 15 180 x 10. 150 x 12
W3: 190 x 10 160 x 12 160 x 9
C1: Leg extension 3 x 12-15
W1 : 54 x 15. 54 x 11. 47 x 15
W2 : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
W3: 56.5 x 13 56.5 x 10 54 x 8 + 5
D1: Front Foot Elevated lunge 3 x 10
W1 : 15 x 13 15 x 10. 12.5 x 11
W2: 17.5 x 12 17.5 x 10. 15 x 12
W3: 22.5 x 13. 22.5 x 10. 17.5 x15
Super slack with photos and vidoes of the week training . Ive actually been using a log book to log my sessions instead of google sheets this week just to keep off my phone in the gym , as I've been leaving it at the front desk as i find myself scrolling through social media during rest periods and next thing I know its been nearly 5 mins - would leave in the car but you know I cant train without my music playing !
Like I said few days behind with logging but lets pretend today is Wednesday lol !
I will drop my back and shoulder session from today ( Friday ) on Saturday then back with legs again on Sunday
Day 2 of menstrual cycle and not going to lie if I had the option to lay in bed all day I would - I felt like utter shit , super tired , sluggish , cravings for food that I haven't had in forever , didn't want to train - but when i finally got into the gym i wasn't going in with the expectation of pushing heavy shit because I knew my body wasn't going to be up for it , some movements felt good and others felt shit . My leg press went up in weight and so did my lunges but other than that the others stayed the same / less than last week and thats totally okay - as females especially during this time we are going to feel weaker and less energised than other times but its how we handle it and if we give into those cravings and thoughts just to get a quick hit of dopamine and then we feel like fucking shit again after is what matters !
Anyways enough of me going on time for the numbers of the day !
Stats :
BF %. 23.7%
SMM 29.9KG
BW: 68.9KG
Date : Wednesday 29 January 2025
Fasted Weight : 68.9 g
Training Split : Quads
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )
A1: Abductors 3 x 10 with a 2-3 second hold
W1 : 89 x 10 89 x 10 89 x 10
W2: 103 x 10. 103 x 10. 103 x 10
W3: 124 x 10. 117 x 10. 117 x 10
B2: Standing Hamstring curl 3 x 10
W1 : 7.5 x 10 7.5 x 10 5 x 10
W2 : 10 x 10. 10 x 10. 7.5 x 10
W3: 12.5 x 10. 10 x 10. 10 x 10
Working Exercises :
A1: Hack Squat 2 x 6-8 / 12
W1 : 50x8. 30 x 12
W2 : ----------
W3: 45 x 8 ( Only completed 1 set just wasn't feeling it at all )
B1: Leg press 3 x 10-12
W1 : 140 x 10 120 x 15. 120 x 12
W2 : 160 x 15 180 x 10. 150 x 12
W3: 190 x 10 160 x 12 160 x 9
C1: Leg extension 3 x 12-15
W1 : 54 x 15. 54 x 11. 47 x 15
W2 : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
W3: 56.5 x 13 56.5 x 10 54 x 8 + 5
D1: Front Foot Elevated lunge 3 x 10
W1 : 15 x 13 15 x 10. 12.5 x 11
W2: 17.5 x 12 17.5 x 10. 15 x 12
W3: 22.5 x 13. 22.5 x 10. 17.5 x15
Super slack with photos and vidoes of the week training . Ive actually been using a log book to log my sessions instead of google sheets this week just to keep off my phone in the gym , as I've been leaving it at the front desk as i find myself scrolling through social media during rest periods and next thing I know its been nearly 5 mins - would leave in the car but you know I cant train without my music playing !
LevButlerov
Veteran Mod
Head Moderator
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Happy Tuesday everyone !
So I have realised I am a day behind with my logs so we are going to just run with it lol
Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.
First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !
Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !
I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym
Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
Update you all again tomorrow for a Big quad day !
Let's get it !
@mads you're not behind, you're sharing in your time sister
we appreciate you sharing what you did. EVO family love. Leg presses and hack squats are maxing to the top here, I love this. Food huge cals, you really putting it down.
@RoidRageWife @Smiley G @Kindafitkindafat sisters check this update out
Awesome work Girl, but gee wiz how do you eat that much! Incredible !!Happy Tuesday everyone !
So I have realised I am a day behind with my logs so we are going to just run with it lol
Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.
First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !
Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !
I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym
Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
Update you all again tomorrow for a Big quad day !
Let's get it !
Hey Everyone
Mondays session looking a little different today as I Hit my first upper body session of the week today just as I trained legs yesterday. The weekend just gone was pretty full on. I had my kids and it was super hot over here as well 38° all weekend after a week of increased calories my weight has finally started moving now which is good so like I said last week I will just keep an eye on it over the next couple days and couple weeks to see what it does and to see if anything needs to be changed.
In regards to training today everything felt good. Shoulder press felt a little heavy but I wasn’t too sure if that was because of seat positioning but everything else felt amazing. My body is feeling really good. It’s recovering really well to be honest. I don’t have any other issues.
This week for training it’s basically going to be back to back days just because this coming weekend I do have a few events on meaning that I can’t train so instead of skipping I will just work around and see how my body is feeling
Heading into week 4 this week , with my logging of my weights I am doing each week so you can see how I am overloading and increasing my weights each week and getting stronger as well.
From this week I will also be adding some cardio in - more so heart health stuff just to help with my cardiovascular health.
Date : Monday 3rd January 2025
Fasted Weight : 69.3 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.75IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
W4: 27.5 x 12 25x 12 ( Pin Loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
W4: 9 x 13 8 x 15. 8 x 12
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
W4: 20Kg P/s x 10 15Kg P/s x
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
W4: 55kg x 13 55kg x 11. 45 x 15+3
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
W4: 35 x 12. 35 x 9. 30 x 8+5
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
W4: 6.25 x 15. 6.25 x 13. 5 x 14
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
W4: 10 x 17 10 x 14
Mondays session looking a little different today as I Hit my first upper body session of the week today just as I trained legs yesterday. The weekend just gone was pretty full on. I had my kids and it was super hot over here as well 38° all weekend after a week of increased calories my weight has finally started moving now which is good so like I said last week I will just keep an eye on it over the next couple days and couple weeks to see what it does and to see if anything needs to be changed.
In regards to training today everything felt good. Shoulder press felt a little heavy but I wasn’t too sure if that was because of seat positioning but everything else felt amazing. My body is feeling really good. It’s recovering really well to be honest. I don’t have any other issues.
This week for training it’s basically going to be back to back days just because this coming weekend I do have a few events on meaning that I can’t train so instead of skipping I will just work around and see how my body is feeling
Heading into week 4 this week , with my logging of my weights I am doing each week so you can see how I am overloading and increasing my weights each week and getting stronger as well.
From this week I will also be adding some cardio in - more so heart health stuff just to help with my cardiovascular health.
Date : Monday 3rd January 2025
Fasted Weight : 69.3 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.75IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F
Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping
Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze
Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate
Pre gym Snack : 7 rice cakes 35g jam
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze
Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce
Training Program
A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
W4: 27.5 x 12 25x 12 ( Pin Loaded machine )
B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
W4: 9 x 13 8 x 15. 8 x 12
C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
W4: 20Kg P/s x 10 15Kg P/s x
D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
W4: 55kg x 13 55kg x 11. 45 x 15+3
E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
W4: 35 x 12. 35 x 9. 30 x 8+5
F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
W4: 6.25 x 15. 6.25 x 13. 5 x 14
G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
W4: 10 x 17 10 x 14
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LevButlerov
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@mads thanks for the update
you look bigger and stronger, the arms are huge and shoulders are much better. getting the pump in sister
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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sister i like the prison tats. what year you serve prison and get them?
i'm gonna tat you up with a pic of me posing when you come visit me in texas.
i'm gonna tat you up with a pic of me posing when you come visit me in texas.
looking strong and fit. You are doing amazing job for someone your age.
thats funny you forgot the exercise.
Really appreciate your honesty.
Really appreciate your honesty.
Looking great Mads! Keep up the solid work mate
