Please Scroll Down to See Forums Below 
I'll get a portrait of you across my back xx
coles brand spiral pasta !
sister hope you okay being step mom to 15 kids. plus i got 2 more on way.
we can be like the brady bunch. good news is not many chores on ranch needed from you. hope you okay shoveling mule shit every morning for about 4 hours and prepping breakfast for kids
Darling lets talk about this when you and @Pigsy go head to head and get everything out that needs to come out then we are all friends again - we need a grandfather for the babies remember
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Grandfather Pigsy
. Have the little ones sitting on my lap. Telling them stories of the legend of Pigsy 
That is about as hot as it gets here in the summer! Right now we are sitting around -10 most days, lol. Not fun shovelling snow!
@mads looking jacked!!!
Keep killin it sis! Bicep on point
See if you can find egg pasta. Extra protien!!!
egg pasta is legit broSee if you can find egg pasta. Extra protien!!!
Hey everyone
Attched below is some updated progress pics
Between work and life and organising my kids birthday parties its been go go go so i do appoligise for the slow updates that ive been giving out the last 2 weeks ! But promise will get back on track with it all once this week is over !
Tuesday was my lower Session 1 - Been feeling really good with training and how thats been progressing - I think for so far strength has been going up as it should be weight is hovering around the same as it is around that 69 mark - I'm getting leaner but starting to recomp as-well so i might just run with this but I will see how I'm feeling just because i am getting quite hungry and if your anything like me I cant function if I'm hungry lol
Strength for this session stayed some what same as last week I didnt want to put it too much as I thin i have got to the point where now reps need to go up before i start pushing more weight
Food Same as last week - getting more hungry now but will try and ride the wave for a few more weeks until increasing.
Ill make sure to take photos of food aswell I've just been that hungry as soon as its made its going in my mouth lol
@BodyMonster34 Hi x
Date : Tuesday 4th February 2025
Fasted Weight : 69.2 kg -
Training Split : Glutes and hams
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 :
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
W4: 131 x 10 133.5 x 8. 133.5 x 7
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.
W4: 41.5 x 10. 41.5 x 10. 41.5 x 9
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 )
W4: 90 x 7 75 x 12
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
W4: 180 x 8. 180 x 6. 100 x 20 ( dropped the weight right back to get more reps )
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 )
W4: 54 x 12. 54 x 9. 49 x 9+3
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: -----------------------
W4: 15 x 14 13.75 x 12
Attched below is some updated progress pics
Between work and life and organising my kids birthday parties its been go go go so i do appoligise for the slow updates that ive been giving out the last 2 weeks ! But promise will get back on track with it all once this week is over !
Tuesday was my lower Session 1 - Been feeling really good with training and how thats been progressing - I think for so far strength has been going up as it should be weight is hovering around the same as it is around that 69 mark - I'm getting leaner but starting to recomp as-well so i might just run with this but I will see how I'm feeling just because i am getting quite hungry and if your anything like me I cant function if I'm hungry lol
Strength for this session stayed some what same as last week I didnt want to put it too much as I thin i have got to the point where now reps need to go up before i start pushing more weight
Food Same as last week - getting more hungry now but will try and ride the wave for a few more weeks until increasing.
Ill make sure to take photos of food aswell I've just been that hungry as soon as its made its going in my mouth lol
@BodyMonster34 Hi x
Date : Tuesday 4th February 2025
Fasted Weight : 69.2 kg -
Training Split : Glutes and hams
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 :
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
W4: 131 x 10 133.5 x 8. 133.5 x 7
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.
W4: 41.5 x 10. 41.5 x 10. 41.5 x 9
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 )
W4: 90 x 7 75 x 12
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
W4: 180 x 8. 180 x 6. 100 x 20 ( dropped the weight right back to get more reps )
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 )
W4: 54 x 12. 54 x 9. 49 x 9+3
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: -----------------------
W4: 15 x 14 13.75 x 12
Attachments
Last edited:
Great work!!! Keep pushing!!
sister you gonna keep your streak of picking the bad boys alive when we meatup. lolz. And it good you got mop ready in background in pic. You gonna have to mop trailer
but serious that a damn good workout. nice volume, you train your balls off that impressive .. gots mad respeks for that
What weight are you trying to get up to? Have you ever done any Barbell squats? Or smith Mach squats. I think squats could really help you build some mass esp legs cuz you eat enough calories, if you like to train hard, you’re young, build that mass now!! You got the peds to asst. Do reg bb squats, wide smith squats. Add them with your RDLs do the foo foo exercises around that. I really feel real squats are tremendous mass builders as well as full body workers esp core. They make you strong sister!! Happy lifting!
Nice work
Hey everyone
This is going to be a kind of long one today so strap yourselves in
I wasn’t planning on de loading for another two weeks or so but my body had other plans. I woke up last Monday morning and felt like absolute shit. I honestly felt like I had been hit by a bus. I wasn’t recovering and I just needed to take some time off and give my body the rest that it needed ! And to be honest with you, it worked out well because my daughter was super sick all last week so I had her home with me.
So I had a bit of a diet break still making sure I got my protein in but wasn’t overly too concerned about the calories but it’s definitely what my body needed and I’m honestly feeling so much better now that I’ve done it
Coming forward to Monday the 17th - 1st leg session back and to be fair. It felt amazing. I felt well rested. I felt recovered and everything just felt really smooth
I didn’t feel as strong so some of my lifts did go down but that’s obviously due to eating a little bit less food than what I have been and obviously having a couple days off as well but I am not mad about it
But this week we are full steam ahead. I will be pushing this growth phase for another 6 to 8 weeks before going back to maintenance and then starting my deficit / tidy up phase just to strip back a little bit and make it easier for me to build again !
Okayyy below time to go through numbers of the day
Date : Monday 17th Febuary 2025
Fasted Weight : 71.2 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2.75IU HGH @Liquid Gold Labs 1ml Kaizen @Driven-Nutrition
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
W4: DELOAD
W5: 131x 11 x 131 x 8 124 x 7
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.
W4: DELOAD
W5: 41.5 x 12 41.5 x 10. 32 x 15 + 25 x 20 ( PUMP SET)
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 )
W4: DELOAD
W5: 95 x 6. 75 x 10
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
W4: DELOAD
W5: 160 x 8 160 x 8 100 x 15 ( Felt heavy as fuck after RDLS )
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 )
W4: DELOAD
W5: MACHINE BROKEN
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: -----------------------
W4: DELOAD
W5: 13.75 x 15 12.5 x 14
Back tomoz ! - YES ill get photos and vids this week lol
This is going to be a kind of long one today so strap yourselves in
I wasn’t planning on de loading for another two weeks or so but my body had other plans. I woke up last Monday morning and felt like absolute shit. I honestly felt like I had been hit by a bus. I wasn’t recovering and I just needed to take some time off and give my body the rest that it needed ! And to be honest with you, it worked out well because my daughter was super sick all last week so I had her home with me.
So I had a bit of a diet break still making sure I got my protein in but wasn’t overly too concerned about the calories but it’s definitely what my body needed and I’m honestly feeling so much better now that I’ve done it
Coming forward to Monday the 17th - 1st leg session back and to be fair. It felt amazing. I felt well rested. I felt recovered and everything just felt really smooth
I didn’t feel as strong so some of my lifts did go down but that’s obviously due to eating a little bit less food than what I have been and obviously having a couple days off as well but I am not mad about it
But this week we are full steam ahead. I will be pushing this growth phase for another 6 to 8 weeks before going back to maintenance and then starting my deficit / tidy up phase just to strip back a little bit and make it easier for me to build again !
Okayyy below time to go through numbers of the day
Date : Monday 17th Febuary 2025
Fasted Weight : 71.2 kg -
Training Split : Glutes and hams
Supplements : 5g Anavar 2.75IU HGH @Liquid Gold Labs 1ml Kaizen @Driven-Nutrition
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
W4: DELOAD
W5: 131x 11 x 131 x 8 124 x 7
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.
W4: DELOAD
W5: 41.5 x 12 41.5 x 10. 32 x 15 + 25 x 20 ( PUMP SET)
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 )
W4: DELOAD
W5: 95 x 6. 75 x 10
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
W4: DELOAD
W5: 160 x 8 160 x 8 100 x 15 ( Felt heavy as fuck after RDLS )
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 )
W4: DELOAD
W5: MACHINE BROKEN
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: -----------------------
W4: DELOAD
W5: 13.75 x 15 12.5 x 14
Back tomoz ! - YES ill get photos and vids this week lol
@mads you know every week is different for building your body sister i get that with me and clients some weeks off some on
but you do amazing volume sista
Sister. You look amazing. Very impressive, backshot
And yes, your front shot looks good, too. Yes. I'm into women as well as you can probably guess.
And yes, your front shot looks good, too. Yes. I'm into women as well as you can probably guess.
sister was worried about you thought they put you back into the clink.
Bad girls Like you belong, there. Just like I belong in there for sure. lol
Bad girls Like you belong, there. Just like I belong in there for sure. lol
A good to see your updates.
I love your intensity and your motivation.
I love your intensity and your motivation.
I was gonna say I don't do deloads... but then I remembered I have lol
As in the last big squat cycle I wanted (and hit) 410kg x 1 on a Hatfield Squat but I'd had to reset / deload 4 weeks prior and extend the run to the big number
Otherwise I allow for 'bad weeks'(1-2 per 16 week programs)
As in the last big squat cycle I wanted (and hit) 410kg x 1 on a Hatfield Squat but I'd had to reset / deload 4 weeks prior and extend the run to the big number
Otherwise I allow for 'bad weeks'(1-2 per 16 week programs)
Great update. This is exactly why it is always best to listen to your body!
TUESDAY 18th FEB 2025
Date : Tuesday 18th January 2025
Fasted Weight : 72.4 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.75IU HGH @Liquid Gold Labs 1ml Superdrive @Driven-Nutrition
Cals: 3782 190 P 612 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 + 500ml Pineapple juice
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze + 200ml Pineapple juice
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: DELOAD
W5: 27.5KG P/s x 11. 27.5KG P/s x 9
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: DELOAD
W5: 10 x 15. 10 x 12. 5 x 20 + 4kg x 12 Drop set
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: DELOAD
W5: 20KG P/s x 10. 20KG P/s x 7
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: DELOAD
W5: 49.5 x 13. 47 x 12. 40 x 15
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: DELOAD
W5: 35 x 12. 35 x 10. 37.5 x 7
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: DELOAD
W5: 6.25 x 15. 5 x 16. 5 x 13
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: DELOAD
W5: 10 x 17 10 x 13
Update you all again tomorrow for a Big quad day !
Let's get it !
Date : Tuesday 18th January 2025
Fasted Weight : 72.4 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.75IU HGH @Liquid Gold Labs 1ml Superdrive @Driven-Nutrition
Cals: 3782 190 P 612 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 + 500ml Pineapple juice
Intra workout : 2 x 600ml blue bolt gatorade
Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze + 200ml Pineapple juice
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: DELOAD
W5: 27.5KG P/s x 11. 27.5KG P/s x 9
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: DELOAD
W5: 10 x 15. 10 x 12. 5 x 20 + 4kg x 12 Drop set
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: DELOAD
W5: 20KG P/s x 10. 20KG P/s x 7
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: DELOAD
W5: 49.5 x 13. 47 x 12. 40 x 15
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: DELOAD
W5: 35 x 12. 35 x 10. 37.5 x 7
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: DELOAD
W5: 6.25 x 15. 5 x 16. 5 x 13
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: DELOAD
W5: 10 x 17 10 x 13
Update you all again tomorrow for a Big quad day !
Let's get it !
Attachments
hahaha i just look after it moisturise as much as possible
i just wanted to see if we would cross paths in there
wow sister @mads your back is super wide! nice
@mads awesome work!
Lats are looking great!! Keep pushing!!!
@mads Good detailed updates....keep killing it........
Your a machine @mads
busy mum, and you get it done, but good to listen to your body too, take care of it, so you can keeping growing. Proud of you 
Hey Everyone !
Its been a little while since I hopped on here today isn’t a training update - more of a general overall update !
So as your aware I took a de load a few weeks ago now just as my body wasn’t recovering very well from training and sleep wasn’t the best and then I come back the week after and my body felt even worse. I was struggling to get out of bed I was always tired and I didn’t want to eat appetite was shot ! I ended up getting my menstrual cycle which would explain some of the symptoms I was having !
Fast forward to this week Ive got back into the swing of things with training and we are feeling good with that but after a few conversations I’ve had with some people and what I know which is going to be best for myself is i am going to start stripping the calories back and do a mini cut just to lean out a little bit start fresh and kick start everything again , I’ve been in a surplus for the last 23 weeks now anyways and am also 15kg up from starting wight and haven’t dropped cals once so I think this is my bodies way of saying lets do something about it !
This was the original plan anyways but it wasn’t going to be for another couple of weeks but , bringing it forward isn’t going to do any harm.
So as of tomorrow I will be back at maintenance cals which are 2720. See how my body responds to that and then start dropping the cals and upping cardio when needed , I don’t plan on running this cut any longer than 10 weeks as its just a little tidy up phase and no need to get any leaner then needing to be without stepping on stage yet !
Hopefully this has given you all an update with here I am at Currently - Tomorrow ill be back with training updates as well as food updates. ( currently meal prepping right now AT 11:30PM LOL )
Its been a little while since I hopped on here today isn’t a training update - more of a general overall update !
So as your aware I took a de load a few weeks ago now just as my body wasn’t recovering very well from training and sleep wasn’t the best and then I come back the week after and my body felt even worse. I was struggling to get out of bed I was always tired and I didn’t want to eat appetite was shot ! I ended up getting my menstrual cycle which would explain some of the symptoms I was having !
Fast forward to this week Ive got back into the swing of things with training and we are feeling good with that but after a few conversations I’ve had with some people and what I know which is going to be best for myself is i am going to start stripping the calories back and do a mini cut just to lean out a little bit start fresh and kick start everything again , I’ve been in a surplus for the last 23 weeks now anyways and am also 15kg up from starting wight and haven’t dropped cals once so I think this is my bodies way of saying lets do something about it !
This was the original plan anyways but it wasn’t going to be for another couple of weeks but , bringing it forward isn’t going to do any harm.
So as of tomorrow I will be back at maintenance cals which are 2720. See how my body responds to that and then start dropping the cals and upping cardio when needed , I don’t plan on running this cut any longer than 10 weeks as its just a little tidy up phase and no need to get any leaner then needing to be without stepping on stage yet !
Hopefully this has given you all an update with here I am at Currently - Tomorrow ill be back with training updates as well as food updates. ( currently meal prepping right now AT 11:30PM LOL )
sounds good! glad your back will be following along, nothing like a little mini cut along the way
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Hey girl, good on you for listening to your body, I’m sure your gonna start picking up and feeling amazing very soon, it’s so interesting how our bodies respond to what we do to them! Make sure you enjoy some rest days also.
Date : Monday 10th March 2025
Fasted Weight : 70.2kg
FBG: 4.3mmol/l
Training Split : Hammies and Glutes
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 1 week 1 of mini cut -
Day 1 of lower cals coming into my little mini cut done and dusted - and shock to the system with the lower food but a late afternoon nap definitely helped. Other then feeling slightly hungry everything else felt great , i know my body will adjust but obviously being the first day my body needs to adjust again.
Considering Cals dropped training legs felt great hit I'll drop numbers down below
Warmup exercises
A1 Abductors
B1 lying hamstring curl
A1 Dumbell RDL 2 x 6-8 / 10
35 x 7. 30 x11
B1 Seated Hamstring curl 3x 10-12
42.5 x 13 42.5 x 10. 40 x 9 +3
C1 Machine Hip Thrust 3 x 6-10 /Amrap
200 x 12 , 200 x 12 , 150 x 18
D1 Cable Kick Backs 2 x 15
12.5 x17 12.5 x 15
Fasted Weight : 70.2kg
FBG: 4.3mmol/l
Training Split : Hammies and Glutes
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 1 week 1 of mini cut -
Day 1 of lower cals coming into my little mini cut done and dusted - and shock to the system with the lower food but a late afternoon nap definitely helped. Other then feeling slightly hungry everything else felt great , i know my body will adjust but obviously being the first day my body needs to adjust again.
Considering Cals dropped training legs felt great hit I'll drop numbers down below
Warmup exercises
A1 Abductors
B1 lying hamstring curl
A1 Dumbell RDL 2 x 6-8 / 10
35 x 7. 30 x11
B1 Seated Hamstring curl 3x 10-12
42.5 x 13 42.5 x 10. 40 x 9 +3
C1 Machine Hip Thrust 3 x 6-10 /Amrap
200 x 12 , 200 x 12 , 150 x 18
D1 Cable Kick Backs 2 x 15
12.5 x17 12.5 x 15
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@mads you're doing really well, I think the mini cut is going to go perfectDate : Monday 10th March 2025
Fasted Weight : 70.2kg
FBG: 4.3mmol/l
Training Split : Hammies and Glutes
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 1 week 1 of mini cut -
Day 1 of lower cals coming into my little mini cut done and dusted - and shock to the system with the lower food but a late afternoon nap definitely helped. Other then feeling slightly hungry everything else felt great , i know my body will adjust but obviously being the first day my body needs to adjust again.
Considering Cals dropped training legs felt great hit I'll drop numbers down below
Warmup exercises
A1 Abductors
B1 lying hamstring curl
A1 Dumbell RDL 2 x 6-8 / 10
35 x 7. 30 x11
B1 Seated Hamstring curl 3x 10-12
42.5 x 13 42.5 x 10. 40 x 9 +3
C1 Machine Hip Thrust 3 x 6-10 /Amrap
200 x 12 , 200 x 12 , 150 x 18
D1 Cable Kick Backs 2 x 15
12.5 x17 12.5 x 15
Girl you’ll be fine on a couple hundred less calories. You should be able to keep up
The grind and still push the same weights as you were before u got ill. You’re ON The program, this gives you a big advantage so just keep positive attitude. Push forward. Grind hard! I’m 54 I can do it, so can you sister! You’ve got a big advantage over me being young use it all to your advantage if you put in the work stay consistent it will come! Glad you’re feeling better getting back on the grind!
The grind and still push the same weights as you were before u got ill. You’re ON The program, this gives you a big advantage so just keep positive attitude. Push forward. Grind hard! I’m 54 I can do it, so can you sister! You’ve got a big advantage over me being young use it all to your advantage if you put in the work stay consistent it will come! Glad you’re feeling better getting back on the grind!
Just talking about hip thrust machines yesterdayDate : Monday 10th March 2025
Fasted Weight : 70.2kg
FBG: 4.3mmol/l
Training Split : Hammies and Glutes
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 1 week 1 of mini cut -
Day 1 of lower cals coming into my little mini cut done and dusted - and shock to the system with the lower food but a late afternoon nap definitely helped. Other then feeling slightly hungry everything else felt great , i know my body will adjust but obviously being the first day my body needs to adjust again.
Considering Cals dropped training legs felt great hit I'll drop numbers down below
Warmup exercises
A1 Abductors
B1 lying hamstring curl
A1 Dumbell RDL 2 x 6-8 / 10
35 x 7. 30 x11
B1 Seated Hamstring curl 3x 10-12
42.5 x 13 42.5 x 10. 40 x 9 +3
C1 Machine Hip Thrust 3 x 6-10 /Amrap
200 x 12 , 200 x 12 , 150 x 18
D1 Cable Kick Backs 2 x 15
12.5 x17 12.5 x 15
Date : Tuesday 11th March 2025
AM Fasted Weight : 71.2kg (had about 3 hours sleep last night so hence weight increase)
PM Weight : 71.4KG
FBG: 4.4mmol/l
Training Split : Shoulders and back
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Steps: 12,327
Resting Heart rate: 75 BPM
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Its great being back into a good routine again with set meal times because then its nights like this where i can have all my meals in by 730PM and then I can relax the rest of the night and get and early night- training was good food obviously same as yesterday , Last night bearly got any sleep was just super hot and couldn't get comfortable, but hoping for a better night tonight !
Strength today was off as like I mentioned I didn't sleep well last night so body was quiet fatigued and tired especially after work.
Training
A1 - Plate loaded Shoulder press 2 x8-12
25 x 9 20 x 12
B1- DB Lateral Raise 3 x 12 - 15
7.5 x 20. 7.5 x 20. TDS 7.5 x 12. 5 x 9 3 x 14
C1 - Plate Loaded Chest press 2 x 10
21.25Kg P/S x 8 20 x 6 +4 with a spot
D1 - Natural Grip Lat Pull down 3 x 12
47 x 12 47 x 9 + 3 with a spot 42.5 x 13
E1 - Plate Loaded High row 3 x 8-12
35 x 10 35 x 7.5. 30 x 13
F1 Cable Rear Delt fly 3 x 15
5 x 17. 5 x 15 3.75 x 19
G1 Rope Bicep Curls 2 x 15
16.25 x 15. 16.25 x 14.5
Off to sleep now - Update all Tomorrow night _ LFG
AM Fasted Weight : 71.2kg (had about 3 hours sleep last night so hence weight increase)
PM Weight : 71.4KG
FBG: 4.4mmol/l
Training Split : Shoulders and back
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Steps: 12,327
Resting Heart rate: 75 BPM
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Its great being back into a good routine again with set meal times because then its nights like this where i can have all my meals in by 730PM and then I can relax the rest of the night and get and early night- training was good food obviously same as yesterday , Last night bearly got any sleep was just super hot and couldn't get comfortable, but hoping for a better night tonight !
Strength today was off as like I mentioned I didn't sleep well last night so body was quiet fatigued and tired especially after work.
Training
A1 - Plate loaded Shoulder press 2 x8-12
25 x 9 20 x 12
B1- DB Lateral Raise 3 x 12 - 15
7.5 x 20. 7.5 x 20. TDS 7.5 x 12. 5 x 9 3 x 14
C1 - Plate Loaded Chest press 2 x 10
21.25Kg P/S x 8 20 x 6 +4 with a spot
D1 - Natural Grip Lat Pull down 3 x 12
47 x 12 47 x 9 + 3 with a spot 42.5 x 13
E1 - Plate Loaded High row 3 x 8-12
35 x 10 35 x 7.5. 30 x 13
F1 Cable Rear Delt fly 3 x 15
5 x 17. 5 x 15 3.75 x 19
G1 Rope Bicep Curls 2 x 15
16.25 x 15. 16.25 x 14.5
Off to sleep now - Update all Tomorrow night _ LFG
That's kind of smart that you put pineapple and frozen vegetables in your meal. Good for digestion and fiber.
nice job getting in those steps. goes a long way
sister you remind me of my daughter. she a big workout person too like her poppa
Breakfast sounds amazing.
@mads you’re right it will take a little bit to get adjusted to the Lower calories. But awesome work. Straight motivationDate : Monday 10th March 2025
Fasted Weight : 70.2kg
FBG: 4.3mmol/l
Training Split : Hammies and Glutes
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 1 week 1 of mini cut -
Day 1 of lower cals coming into my little mini cut done and dusted - and shock to the system with the lower food but a late afternoon nap definitely helped. Other then feeling slightly hungry everything else felt great , i know my body will adjust but obviously being the first day my body needs to adjust again.
Considering Cals dropped training legs felt great hit I'll drop numbers down below
Warmup exercises
A1 Abductors
B1 lying hamstring curl
A1 Dumbell RDL 2 x 6-8 / 10
35 x 7. 30 x11
B1 Seated Hamstring curl 3x 10-12
42.5 x 13 42.5 x 10. 40 x 9 +3
C1 Machine Hip Thrust 3 x 6-10 /Amrap
200 x 12 , 200 x 12 , 150 x 18
D1 Cable Kick Backs 2 x 15
12.5 x17 12.5 x 15
great work! how are you finding the superdrive? i just grabbed some myselfDate : Tuesday 11th March 2025
AM Fasted Weight : 71.2kg (had about 3 hours sleep last night so hence weight increase)
PM Weight : 71.4KG
FBG: 4.4mmol/l
Training Split : Shoulders and back
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Steps: 12,327
Resting Heart rate: 75 BPM
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Its great being back into a good routine again with set meal times because then its nights like this where i can have all my meals in by 730PM and then I can relax the rest of the night and get and early night- training was good food obviously same as yesterday , Last night bearly got any sleep was just super hot and couldn't get comfortable, but hoping for a better night tonight !
Strength today was off as like I mentioned I didn't sleep well last night so body was quiet fatigued and tired especially after work.
Training
A1 - Plate loaded Shoulder press 2 x8-12
25 x 9 20 x 12
B1- DB Lateral Raise 3 x 12 - 15
7.5 x 20. 7.5 x 20. TDS 7.5 x 12. 5 x 9 3 x 14
C1 - Plate Loaded Chest press 2 x 10
21.25Kg P/S x 8 20 x 6 +4 with a spot
D1 - Natural Grip Lat Pull down 3 x 12
47 x 12 47 x 9 + 3 with a spot 42.5 x 13
E1 - Plate Loaded High row 3 x 8-12
35 x 10 35 x 7.5. 30 x 13
F1 Cable Rear Delt fly 3 x 15
5 x 17. 5 x 15 3.75 x 19
G1 Rope Bicep Curls 2 x 15
16.25 x 15. 16.25 x 14.5
Off to sleep now - Update all Tomorrow night _ LFG
Awesome log keep it going @madsDate : Monday 10th March 2025
Fasted Weight : 70.2kg
FBG: 4.3mmol/l
Training Split : Hammies and Glutes
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 1 week 1 of mini cut -
Day 1 of lower cals coming into my little mini cut done and dusted - and shock to the system with the lower food but a late afternoon nap definitely helped. Other then feeling slightly hungry everything else felt great , i know my body will adjust but obviously being the first day my body needs to adjust again.
Considering Cals dropped training legs felt great hit I'll drop numbers down below
Warmup exercises
A1 Abductors
B1 lying hamstring curl
A1 Dumbell RDL 2 x 6-8 / 10
35 x 7. 30 x11
B1 Seated Hamstring curl 3x 10-12
42.5 x 13 42.5 x 10. 40 x 9 +3
C1 Machine Hip Thrust 3 x 6-10 /Amrap
200 x 12 , 200 x 12 , 150 x 18
D1 Cable Kick Backs 2 x 15
12.5 x17 12.5 x 15
its really really good , i usually will stack it with kaizen as-well but im currently out lolgreat work! how are you finding the superdrive? i just grabbed some myself
amazing thanks i just grabbed some kaizen with it
will start using it next week!
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Has a new batch coming out. And some new products to be released later that look good from @Driven-Nutritionamazing thanks i just grabbed some kaizen with it
very keen
@mads Legit updates.....good work........Date : Tuesday 11th March 2025
AM Fasted Weight : 71.2kg (had about 3 hours sleep last night so hence weight increase)
PM Weight : 71.4KG
FBG: 4.4mmol/l
Training Split : Shoulders and back
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: 30 Mins incline treadmill
Steps: 12,327
Resting Heart rate: 75 BPM
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Its great being back into a good routine again with set meal times because then its nights like this where i can have all my meals in by 730PM and then I can relax the rest of the night and get and early night- training was good food obviously same as yesterday , Last night bearly got any sleep was just super hot and couldn't get comfortable, but hoping for a better night tonight !
Strength today was off as like I mentioned I didn't sleep well last night so body was quiet fatigued and tired especially after work.
Training
A1 - Plate loaded Shoulder press 2 x8-12
25 x 9 20 x 12
B1- DB Lateral Raise 3 x 12 - 15
7.5 x 20. 7.5 x 20. TDS 7.5 x 12. 5 x 9 3 x 14
C1 - Plate Loaded Chest press 2 x 10
21.25Kg P/S x 8 20 x 6 +4 with a spot
D1 - Natural Grip Lat Pull down 3 x 12
47 x 12 47 x 9 + 3 with a spot 42.5 x 13
E1 - Plate Loaded High row 3 x 8-12
35 x 10 35 x 7.5. 30 x 13
F1 Cable Rear Delt fly 3 x 15
5 x 17. 5 x 15 3.75 x 19
G1 Rope Bicep Curls 2 x 15
16.25 x 15. 16.25 x 14.5
Off to sleep now - Update all Tomorrow night _ LFG
Date : Thursday 13th March 2025
Fasted Weight : 70kg
FBG: 4.5mmol/l
Training Split : Quads
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: Fasted 40 Mins stationary bike
Steps : 10,370
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 4 Week 1 :
During my leg session on Monday i had a bit of pull Behind my right knee , So Wednesday i went and got some scans done and it showed some fluid behind the knew so my doctor has referred me off for an MRI for Tuesday - Looking at a possible meniscal tear but hope fully that isn't the case, But anyone that knows me well I still obviously trained lol I got through as much as i could Just didnt complete my last eercise which was lunges because was putting too much pressure on my knee !
Below is Current condition aswell !
A1 : Pendulum squat 2 x 8-12
60 x 11 60 x 9
B1: Leg press 2 x 10
180 x 10. 160 x 12
C1: Leg Extension 3 x 12-15
56 x 14. 56 x 11 45 x 14 + drop set 33 x 8
Fasted Weight : 70kg
FBG: 4.5mmol/l
Training Split : Quads
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: Fasted 40 Mins stationary bike
Steps : 10,370
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 4 Week 1 :
During my leg session on Monday i had a bit of pull Behind my right knee , So Wednesday i went and got some scans done and it showed some fluid behind the knew so my doctor has referred me off for an MRI for Tuesday - Looking at a possible meniscal tear but hope fully that isn't the case, But anyone that knows me well I still obviously trained lol I got through as much as i could Just didnt complete my last eercise which was lunges because was putting too much pressure on my knee !
Below is Current condition aswell !
A1 : Pendulum squat 2 x 8-12
60 x 11 60 x 9
B1: Leg press 2 x 10
180 x 10. 160 x 12
C1: Leg Extension 3 x 12-15
56 x 14. 56 x 11 45 x 14 + drop set 33 x 8
Attachments
Date : Friday 14th March 2025
Fasted Weight : 70.5kg
FBG: 4.6mmol/l
Training Split : Back and Shoulders
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: Fasted 40 Mins Stationary Bike
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 5 Week 1
Weight Went up which is usually what happens for me the day after legs its been happening ever since been training , but i know that it will come back down in the morning , Ive been finding that doing fasted cardio in the morning has defiantly been helping me get up and going and feeling more energy for the day instead of just getting up and going straight to work !
A1: Rope pull overs 2 x 12 - 15
21 x 14. 21 x 11
B1: Hammer Strength Plate Loaded S/A Row 2 x 8-12
45 x 12. 45 x 9
C1: Pin Loaded low row 3 x 12-15
47 x 15. 47 x 12. 44 x 11
D1: DB Shoulder press 2 x 6-8/ 12
20 x 8 17.5 x 9+3
E1: Cable lat Raise 3 x 15
6.25 x 15 6.25 x 11 5 x 12 rest pause 5 seconds then another 3
F1: Rear Delt fly 3 x 15
33 x18 33 x 15 26 x 17
Fasted Weight : 70.5kg
FBG: 4.6mmol/l
Training Split : Back and Shoulders
Supplements : 5g Anavar 3IU HGH @Liquid Gold Labs 1ml Super Drive @Driven-Nutrition
Cals: 2727 150P 400 C 47F
Cardio: Fasted 40 Mins Stationary Bike
Meal 1 150g sourdough bread , 3 large eggs , 50g spinach
Meal 2 240g cooked white rice , 125g chicken breast (weighed raw) 150g Frozen veg 100g pineapple
Pre workout meal : 95g cocopops 200ml FC milk , 20g 85% dark chocolate , 100g banana
Snack : 50g rice cakes , 25g jam
Intra : 20g carb powder , creatine , EAA
Meal 4 500g spud light 150g chicken 100g pineapple 150g frozen veg
Day 5 Week 1
Weight Went up which is usually what happens for me the day after legs its been happening ever since been training , but i know that it will come back down in the morning , Ive been finding that doing fasted cardio in the morning has defiantly been helping me get up and going and feeling more energy for the day instead of just getting up and going straight to work !
A1: Rope pull overs 2 x 12 - 15
21 x 14. 21 x 11
B1: Hammer Strength Plate Loaded S/A Row 2 x 8-12
45 x 12. 45 x 9
C1: Pin Loaded low row 3 x 12-15
47 x 15. 47 x 12. 44 x 11
D1: DB Shoulder press 2 x 6-8/ 12
20 x 8 17.5 x 9+3
E1: Cable lat Raise 3 x 15
6.25 x 15 6.25 x 11 5 x 12 rest pause 5 seconds then another 3
F1: Rear Delt fly 3 x 15
33 x18 33 x 15 26 x 17
Sorry to hear bout your knee! Hopefully not a tear. Is that the same knee you had surgery on in past? So you been on the Var fir bout 10 weeks. Just curious how long are you planning on keeping the Var on board? Cannot recall what your cycle length was gonna be. Keep up the grind!
sorry with the knee situation sister i hope you recover @mads
you look great in the pics, tight glutes and amazing size you getting leaner too
pumped training sister
Glad to see that you're pushing things and working around your injury.
Maybe do more low-impact exercises like yoga?
Maybe do more low-impact exercises like yoga?
