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Approved Log Chapter 2 - 16 week Recomp Assault Log
- Thread starter Allupfromhere
- Start date
-
- Tags
- odin labs
Early bird gets the worm big dawgg
No time to waste haha
Pull day 2
10 mins warmup cardio
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x82kg## >+1plate
should have stopped and pinned the 82 for the first set as soon as I felt it.
Hammer strength ISO lateral pulldown supinated grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Standing straight arm lat pulldown
Working sets
Set 1: 12x31.5
Set 2: 12x31.5kg
Bent over db rear delt fly
Set 1 (dropset): 12x12.5kg/12x7.5kg
Set 2 (dropset): 12x12.5kg/12x7.5kg
Hammer strength ground base shrugs
Set 1: 15x150kg
Set 2: 15x150kg
Set 3: 15x150kg
Ez bar preacher curls
Set 1: 10x40kg
Set 2: 10x40kg
Not sure if to add more weight here next week, will probably just keep adding reps for a while as my elbow is good at the moment and don't want to stir it up again.
Cable curls
Set 1: 13.5kg/6.5kg AMRAP
Set 2: 13.5kg/6.5kg AMRAP
Tempo 3.1.2.1
Was in and out fairly quickly tonight as i had golf clinic for my son and didnt get to the gym until 8. Still was able to get it done though I did feel a bit rushed and not completely engaged. It can happen unfortunately just do what we can as often as we can to stay on the grind.
Food, macros, steps and Ped's:
Ped's
Both pre fasted cardio
- 1iu Gh
- 60mcg clen
With @ODINLABS
Steps were decent, managed to get a little over 13k in for the day ontop of this mornings fasted cardio.
Now for food,
Meal 1
250g protein yoghurt
30g walnuts
2 scoops protein water
Meal 2
250g beef strips
100g carb lite potatoes
100g broccoli
Meal 3
200g chicken breast
40g jasmine rice
100g broccoli
Snack
Musashi high protein bar
Dinner
250 scotch fillet steak
100g broccoli
Just over 4l of water with the first 2l added hydration salts.
10 mins warmup cardio
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x82kg## >+1plate
should have stopped and pinned the 82 for the first set as soon as I felt it.
Hammer strength ISO lateral pulldown supinated grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Standing straight arm lat pulldown
Working sets
Set 1: 12x31.5
Set 2: 12x31.5kg
Bent over db rear delt fly
Set 1 (dropset): 12x12.5kg/12x7.5kg
Set 2 (dropset): 12x12.5kg/12x7.5kg
Hammer strength ground base shrugs
Set 1: 15x150kg
Set 2: 15x150kg
Set 3: 15x150kg
Ez bar preacher curls
Set 1: 10x40kg
Set 2: 10x40kg
Not sure if to add more weight here next week, will probably just keep adding reps for a while as my elbow is good at the moment and don't want to stir it up again.
Cable curls
Set 1: 13.5kg/6.5kg AMRAP
Set 2: 13.5kg/6.5kg AMRAP
Tempo 3.1.2.1
Was in and out fairly quickly tonight as i had golf clinic for my son and didnt get to the gym until 8. Still was able to get it done though I did feel a bit rushed and not completely engaged. It can happen unfortunately just do what we can as often as we can to stay on the grind.
Food, macros, steps and Ped's:
Ped's
Both pre fasted cardio
- 1iu Gh
- 60mcg clen
With @ODINLABS
Steps were decent, managed to get a little over 13k in for the day ontop of this mornings fasted cardio.
Now for food,
Meal 1
250g protein yoghurt
30g walnuts
2 scoops protein water
Meal 2
250g beef strips
100g carb lite potatoes
100g broccoli
Meal 3
200g chicken breast
40g jasmine rice
100g broccoli
Snack
Musashi high protein bar
Dinner
250 scotch fillet steak
100g broccoli
Just over 4l of water with the first 2l added hydration salts.
Attachments
@Allupfromhere low carb high protein diet bro perfect
how do you like the pre cardio HGH? no hypo issues
Thanks brother! Yeah to be honest I haven't felt any different which is a good sign. Have been getting more hungry but Im not sure if that's just me having regular cravings and a little shakiness in my hands but most likely from the clen. I have normally eaten with in a couple of hours after having the gh. Anything I should be looking out for bro, or is the low dose easy street?
i think you are fine if you handling it good bro @Allupfromhere but clen will hurt sleep fyi
Thanks @stevesmi!
Easy done brother, yeah I have been a touch more restless through the night not heaps but more then before. Early stages though, not something I'll force myself to continue if it causes more complications then benefits. As always too bro thanks for all the help and guidance
Definitely find it affecting my sleep even with GH at 2IU every nightEasy done brother, yeah I have been a touch more restless through the night not heaps but more then before. Early stages though, not something I'll force myself to continue if it causes more complications then benefits. As always too bro thanks for all the help and guidance
Bed routine: 9:30-4am
I assume yours is pretty similar
Yeah 3 nights in now and definitely noticing i waking up more frequently but trying not to over think it too much as I can tend to stress myself out over getting enough sleep lol. Yes very similar bro im 8:30ish - 3:30am alarm to try and get the morning cardio in. Ahhh the things we doDefinitely find it affecting my sleep even with GH at 2IU every night
Bed routine: 9:30-4am
hahaha
26/2
Rest day yesterday, morning cardio was completed and played 9 holes after work in the heat
Solid step count in for the day too!
Ped's
1iu Gh
60mcg clen
12.5mg aromasion
Meal 1
Breakfast egg frittata
Protein shake
Meal 2
200g yopro protein yoghurt
40g walnuts
Meal 3
200g chicken breast
40g rice
100g brocoli
Snack
Protein bar musashi
Dinner
250g scotch fillet steak
100g broccoli
Meals very similar to yesterday so won't post heaps of pictures but did take a photo of the cut of steak I had
Rest day yesterday, morning cardio was completed and played 9 holes after work in the heat
Solid step count in for the day too!
Ped's
1iu Gh
60mcg clen
12.5mg aromasion
Meal 1
Breakfast egg frittata
Protein shake
Meal 2
200g yopro protein yoghurt
40g walnuts
Meal 3
200g chicken breast
40g rice
100g brocoli
Snack
Protein bar musashi
Dinner
250g scotch fillet steak
100g broccoli
Meals very similar to yesterday so won't post heaps of pictures but did take a photo of the cut of steak I had
Attachments
27/2
7hrs sleep
30 mins only this morning burnt a little extra time pinning all the sugar lol.
Ped's @ODINLABS
1iu Gh
60mcg clen
(both pre cardio)
300mg Test E
200mg Mast E
Have also introduced, pre fasted cardio;
Kaizen 1ml -
400mg L Carnitine
300mg Choline
20mg NAD+
Cardio is moving well, always doing around the same amount time wise but my average kW is steadily increasing. Almost averaging a kW per pound of body weight currently.
Leg workout to follow this afternoon.
7hrs sleep
30 mins only this morning burnt a little extra time pinning all the sugar lol.
Ped's @ODINLABS
1iu Gh
60mcg clen
(both pre cardio)
300mg Test E
200mg Mast E
Have also introduced, pre fasted cardio;
Kaizen 1ml -
400mg L Carnitine
300mg Choline
20mg NAD+
Cardio is moving well, always doing around the same amount time wise but my average kW is steadily increasing. Almost averaging a kW per pound of body weight currently.
Leg workout to follow this afternoon.
Attachments
You're getting those macros on point. Very nice. And the cardio is fantastic.
Lower 1
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian split squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Super squat machine (face in)
Working sets
Set 1: 10x240
Set 2: 8x260kg#
260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!
Leg press
Working sets
Set 1: 10x240kg
Set 2: 8x280kg
Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65
There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.
Food, macros and steps:
Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap
Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar
Meal 3
Chicken pesto with protein pasta
Dinner
250g scotch fillet Steak
Brocoli
Steps tipped the 20k mark
@CypherOCE will be proud
Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.
Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian split squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Super squat machine (face in)
Working sets
Set 1: 10x240
Set 2: 8x260kg#
260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!
Leg press
Working sets
Set 1: 10x240kg
Set 2: 8x280kg
Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65
There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.
Food, macros and steps:
Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap
Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar
Meal 3
Chicken pesto with protein pasta
Dinner
250g scotch fillet Steak
Brocoli
Steps tipped the 20k mark
@CypherOCE will be proud
Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.
Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.
Attachments
Killer session my G!! Love the steps too!!Lower 1
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian split squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Super squat machine (face in)
Working sets
Set 1: 10x240
Set 2: 8x260kg#
260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!
Leg press
Working sets
Set 1: 10x240kg
Set 2: 8x280kg
Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65
There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.
Food, macros and steps:
Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap
Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar
Meal 3
Chicken pesto with protein pasta
Dinner
250g scotch fillet Steak
Brocoli
Steps tipped the 20k mark
@CypherOCE will be proud
Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.
Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.
Nice workout, really like the reduced volumeLower 1
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian split squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Super squat machine (face in)
Working sets
Set 1: 10x240
Set 2: 8x260kg#
260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!
Leg press
Working sets
Set 1: 10x240kg
Set 2: 8x280kg
Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65
There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.
Food, macros and steps:
Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap
Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar
Meal 3
Chicken pesto with protein pasta
Dinner
250g scotch fillet Steak
Brocoli
Steps tipped the 20k mark
@CypherOCE will be proud
Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.
Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.
Awesome work. I’m impressed.
the food is really perfect now like a real pro @CypherOCELower 1
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian split squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Super squat machine (face in)
Working sets
Set 1: 10x240
Set 2: 8x260kg#
260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!
Leg press
Working sets
Set 1: 10x240kg
Set 2: 8x280kg
Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65
There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.
Food, macros and steps:
Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap
Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar
Meal 3
Chicken pesto with protein pasta
Dinner
250g scotch fillet Steak
Brocoli
Steps tipped the 20k mark
@CypherOCE will be proud
Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.
Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.
and you know bro its important that we see if @BigCheese2000 can eat like this
@Allupfromhere Good updates bro.......Lower 1
10 mins incline treadmill warmup
Quad extension warm up sets
2x20@25kg
Bulgarian split squats
Set 1: 10x25kg
Set 2: 10x25kg#
Slow control to the bottom and slight pause.
Barbell RDL
Working sets
Set 2: 10x120kg
Set 3: 10x120kg##
Super squat machine (face in)
Working sets
Set 1: 10x240
Set 2: 8x260kg#
260 for 8 tonight, set up stance a touch wider and this allowed my some more comfortable depth, shout out to @Mobster for pointing me in the right direction for stance and position!
Leg press
Working sets
Set 1: 10x240kg
Set 2: 8x280kg
Fuck I feel 300 isnt far off, next couple of weeks and I reckon I will be flirting.
Seated hamstring curl
Set 1: 15x51.8kg
Set 2: 15x51.8
Set 3: 15x51.8
Quad extensions
Set 1: 15x65kg
Set 2: 15x65
Set 3: 15x65
There is no doubt in my mind that my strength is going up now, the increase from 250mg test to 600 is definitely noticeable in the gym. Dropping back on volume to help with recovery has also allowed me to push harder on my working sets and is keeping me more engaged also. Next 8 weeks going to push hard.
Food, macros and steps:
Meal 1
4 eggs
100g short cut bacon
1 wholemeal wrap
Meal 2
100 yopro protein yoghurt
30g walnuts
Protein bar
Meal 3
Chicken pesto with protein pasta
Dinner
250g scotch fillet Steak
Brocoli
Steps tipped the 20k mark
@CypherOCE will be proud
Was a huge day with cardio, steps, work and training legs. Felt hunger the majority of the day, didnt think i would gain hunger for 1iu gh so not sure if it's that or just getting more hungry in general because activity has increase. Just trying to stay tight with calories for a while and see.
Absolutely spent now dying for some rest, I'll see how I wake up for cardio tomorrow morning. Have a huge day at work again hauling around panel props to set up for install on Saturday.
@Allupfromhere everything looking on point bro! Fasted cardio is the way to go!
So been a little slack on the weekend with updates, big weekend with my sons birthday a back to back Golf tournaments but still managed to get the last workouts in for the week.
Push 1 Friday 28/2
With @ODINLABS
10 mins incline treadmill warm up
Flat db press
Working sets
Set 1: 10x42.5kg>+2 reps
Set 2: 8x42.5kg##
Incline bb bench press
Working sets
Set 1: 12x80kg>+2reps
Set 2: 10x80kg
Peck deck machine
Working sets
Set 1: 10x75
Set 2: 10x75kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg/10x3kg (dropset)
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg##>+1rep
Set 3(dropset): 9x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Pull day 1 Sunday 2/3
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x90kg
Set 2: 10x90kg<-10kg
Was tired tonight, had been a super active weekend and was kind of running on fumes at this stage.
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 10x120kg
Set 2: 12x120kg
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2: 10x140kg#
Incline bench db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg
Dumbbell Shrugs
Set 1: 15x50kg’s>+3reps
Set 2: 15x50kg’s>+3reps
Set 3: 12x50kg’s#
Dumbbell curls drop sets
With arm blaster
Set 1: 12x12.5kg/12x7.5kg
Set 2: 12x12.5kg/8x7.5kg##
Ezy bar preacher curl
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 8x35kg#
Only got my morning cardio in on Saturday but big steps for both days as a played golf each day.
This marks the end of week 7, after next week will be the half way mark of this cycle and will have more bloodwork done too. The second half of this cycle i plan to push harder each day. Cardio will be completely non negotiable and will aim for 30 mins each day. Will be heading away for the Easter break and would like to make as much progress as I can for the remainder of this cycle just before I head off.
Couldn't be more happy with the compounds and and support from @ODINLABS! He has been a big player along with some specific others, @Npcclassicphysique champ and @LevButlerov, and am definitely starting to grow i feel! Now the first half is complete time to make the most of this cycle now everything is where it should be.
Photos are 1 month apart, excited for the next 8 weeks!
Push 1 Friday 28/2
With @ODINLABS
10 mins incline treadmill warm up
Flat db press
Working sets
Set 1: 10x42.5kg>+2 reps
Set 2: 8x42.5kg##
Incline bb bench press
Working sets
Set 1: 12x80kg>+2reps
Set 2: 10x80kg
Peck deck machine
Working sets
Set 1: 10x75
Set 2: 10x75kg##
Db side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Slight pause at the top
Single cable lateral raises with pause
Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg/10x3kg (dropset)
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##
Tricep press down straight bar(twin pulley)
Set 1: 10x73kg
Set 2: 10x73kg##>+1rep
Set 3(dropset): 9x73kg#/10x36kg##
Take the last set to failure again then halved the weight and went to failure again.
Pull day 1 Sunday 2/3
With @ODINLABS
10 mins cardio warmup
Bent over BB rows
Warm up set
10x60
working sets
Set 1: 10x90kg
Set 2: 10x90kg<-10kg
Was tired tonight, had been a super active weekend and was kind of running on fumes at this stage.
ISO lateral high row (hammer strength)
Combined weight for both sides displayed.
Set 1: 10x120kg
Set 2: 12x120kg
ISO lateral row (hammer strength)
Working sets
Set 1: 10x140kg
Set 2: 10x140kg#
Incline bench db flys
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg
Dumbbell Shrugs
Set 1: 15x50kg’s>+3reps
Set 2: 15x50kg’s>+3reps
Set 3: 12x50kg’s#
Dumbbell curls drop sets
With arm blaster
Set 1: 12x12.5kg/12x7.5kg
Set 2: 12x12.5kg/8x7.5kg##
Ezy bar preacher curl
Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 8x35kg#
Only got my morning cardio in on Saturday but big steps for both days as a played golf each day.
This marks the end of week 7, after next week will be the half way mark of this cycle and will have more bloodwork done too. The second half of this cycle i plan to push harder each day. Cardio will be completely non negotiable and will aim for 30 mins each day. Will be heading away for the Easter break and would like to make as much progress as I can for the remainder of this cycle just before I head off.
Couldn't be more happy with the compounds and and support from @ODINLABS! He has been a big player along with some specific others, @Npcclassicphysique champ and @LevButlerov, and am definitely starting to grow i feel! Now the first half is complete time to make the most of this cycle now everything is where it should be.
Photos are 1 month apart, excited for the next 8 weeks!
Attachments
LevButlerov
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@Allupfromhere to start, your picture is insane! you're much much bigger, thick arms and shoulders
wow what growth.start by upping your bench press, get at least 4 working sets and drop some 1 arm work.
Thanks brother Apprecitate the kind words, can and will do bro@Allupfromhere to start, your picture is insane! you're much much bigger, thick arms and shoulders
start by upping your bench press, get at least 4 working sets and drop some 1 arm work.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
It is the pure truth, you do look amazing. @AllupfromhereThanks brother Apprecitate the kind words, can and will do bro
Pull day 2
10 minutes cardio warmup
Smith machine squats
working sets
Set 1: 10x110kg>+10kg
Set 2: 10x110kg
Set 3: 8x110kg#
Hack squat
working sets
Set 1: 10x50kg
Set 2: 10x50kg
Set 3: 6x50kg#
Standing hamstring curl
Working sets
Set 1: 15kg AMRAP
Set 2: 15kg AMRAP
Set 3: 15kg AMRAP
Walking kettle bells lunges
Weight is per kettle bell
Set 1: 20x16kg
Set 2: 20x16kg
Set 3: 16x16kg##
Hanging knee raises
Sets: 3x AMRAP
Seated cable ab crunch
Set 1: 10x55kg
Set 2: 10x55kg
Set 3: 6x55kg#
Swapped things up tonight, big day at work and was super tired before gym so just wanted to get in there hit it short hard and sweet.
Ped's
With @ODINLABS
All injectable pre fasted cardio
300mg Test E
200mg Mast E
1iu Gh
60mcg clen
20mg tbol - pre workout
1ml Kaizen
30 mins fasted on the elliptical early a.m
9 caps Defender (cycle support)
Vit c
Magnesium
3 fish oil caps
Multi v
Valerian root
9g psylium husk
Digestive enzyme - each main meal
Probiotics
Carbs and little higher today, big day at work and had the step count in plus legs. Will lower carbs tomorrow.
10 minutes cardio warmup
Smith machine squats
working sets
Set 1: 10x110kg>+10kg
Set 2: 10x110kg
Set 3: 8x110kg#
Hack squat
working sets
Set 1: 10x50kg
Set 2: 10x50kg
Set 3: 6x50kg#
Standing hamstring curl
Working sets
Set 1: 15kg AMRAP
Set 2: 15kg AMRAP
Set 3: 15kg AMRAP
Walking kettle bells lunges
Weight is per kettle bell
Set 1: 20x16kg
Set 2: 20x16kg
Set 3: 16x16kg##
Hanging knee raises
Sets: 3x AMRAP
Seated cable ab crunch
Set 1: 10x55kg
Set 2: 10x55kg
Set 3: 6x55kg#
Swapped things up tonight, big day at work and was super tired before gym so just wanted to get in there hit it short hard and sweet.
Ped's
With @ODINLABS
All injectable pre fasted cardio
300mg Test E
200mg Mast E
1iu Gh
60mcg clen
20mg tbol - pre workout
1ml Kaizen
30 mins fasted on the elliptical early a.m
9 caps Defender (cycle support)
Vit c
Magnesium
3 fish oil caps
Multi v
Valerian root
9g psylium husk
Digestive enzyme - each main meal
Probiotics
Carbs and little higher today, big day at work and had the step count in plus legs. Will lower carbs tomorrow.
Attachments
It's strange in a great way lol, I just dont seem to run out of energy with my cardio. Doesn't have a stim effect by any means but just feel a have a heaps bigger fuel tank now. As far as the injection
i cant lie its like a pinning all little stick of dynamite and leaves a little lump for about and hour. Not sure if that's my body reacting to it or it normal as I have heard l carnitine injections are pretty spicy at best. I had already bought this before @ODINLABS had brought his out but one of the other boys using his l carnitine says it is really smooth.L carnitine should not leave a lump never had that issue at all with mineIt's strange in a great way lol, I just dont seem to run out of energy with my cardio. Doesn't have a stim effect by any means but just feel a have a heaps bigger fuel tank now. As far as the injection
It's a matter of making it low and slow
Its not a race its all about the method and ingredients a marriage between both and the brewers cleanliness and patience this is what makes all products "smooth" really meaning no reaction to foreign bacteria in the product but it can. Be an issue with the users cleanliness etc
I recommend before each injection that you have a shower and clean the area with alchohol swabs and swab the vial lid.
Actually mate, id hold of on the kaizen. I'll explain soon.
Ordered a few days ago, its all good bro
Truthfully a bit scared of it, hit it hard a while back it use to come in a jelly for horses. Completely strips me but side effects on heart and swear it dried out my joints. Not sure if that's a thing from the clen or all the cardio i was doing at the timepre fasted cardio you able to do clen @Freki bro? thats beast mode activated
if you scared I would stop using it bro I think you can lean out without it @Freki
Holy shit what an impressive improvement from the beginning pictures keep smashing it brother 
Thank you brother and you also legend!!Holy shit what an impressive improvement from the beginning pictures keep smashing it brother
yea I have it mixed up @Allupfromhere lol
my bad broI was reading @Freki log and your log and about 20 other logs got a mix up at night doing cardio haha
I thought it might have been the case haha all good brother. I take my hat off to you, you support all the logs and I know i couldn't keep up with that many!yea I have it mixed up @Allupfromhere lol
I was reading @Freki log and your log and about 20 other logs got a mix up at night doing cardio haha
i actually enjoy it bro, love helping EVO family brothers and sisters
Very thankful for your knowledge advice and constantly checking on us, Thanksyea I have it mixed up @Allupfromhere lol
I was reading @Freki log and your log and about 20 other logs got a mix up at night doing cardio haha
EVO family love for you bro always here for our EVO family iron brothers
@Freki your journey is just beginning, it will be an amazing one
I second this
Push 2 Wednesday 5/3
10mins warm up cardio
Hammer strength iso horizontal BP
Warm up set
Set 1: 5x80
Set 2: 5x80
Working sets
Set 1: 10x110kg>+10kg
Set 2: 8x110kg
Low cable fly
Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg
ISO-lateral decline press
Working sets
Set 1: 12x100kg
Set 2: 10x100kg#
100kg for all sets this week.
Single cable lateral raises with pause
Set 1: 12x7.5kg
Set 2: 12x7.5kg
Set 3 dropset: 12x7.5kg/10x5kg right shoulder
10x7.5kg/10x5 left shoulder
1/2 second pause at the top, 3 sec negative
10 for both left and right this workout. Try and get it to 12 next time.
Db Side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 8x12.5kg/8x7.5kg##
Slight pause at the top.
Tricep press down (twin pulley)/ single D handle extension (superset)
Set 1: 10x77kg/ 10x12.5kg (left+right)
Set 2: 10x77kg/ 8x12.5(left) 8x12.5(right)
Ped's
300mg Test E
200mg Mast E
1iu GH pre fasted cardio
60mcg clen pre fasted cardio
20mg Tbol pre workout
12.5mg aromasin
All the sweet stuff from the man himself @ODINLABS
Food and macros for the day;
Meal 1
40g oats
100g blueberries
Cinnamon
15g manuka honey
Almond milk.
Double scoops protein shake
Meal 3
200g protein yoghurt
30g walnuts
Meal 3
250g chicken breast
40g jasmine rice
100g broccoli
Dinner
250g beef strips
40g rice
100g broccoli
It was the wife's birthday last night and was a hot day in Melbourne. So after dinner I took her and the kids to get ice cream and had one myself lol. It was a special occasion and it's rare that I stray from my diet so I didnt mind that much and it was nice to eat something with the family again haha.
10mins warm up cardio
Hammer strength iso horizontal BP
Warm up set
Set 1: 5x80
Set 2: 5x80
Working sets
Set 1: 10x110kg>+10kg
Set 2: 8x110kg
Low cable fly
Set 1: 12x17.5kg each side
Set 2: 12x17.5kg
Set 3: 12x17.5kg
ISO-lateral decline press
Working sets
Set 1: 12x100kg
Set 2: 10x100kg#
100kg for all sets this week.
Single cable lateral raises with pause
Set 1: 12x7.5kg
Set 2: 12x7.5kg
Set 3 dropset: 12x7.5kg/10x5kg right shoulder
10x7.5kg/10x5 left shoulder
1/2 second pause at the top, 3 sec negative
10 for both left and right this workout. Try and get it to 12 next time.
Db Side lateral raises
Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 8x12.5kg/8x7.5kg##
Slight pause at the top.
Tricep press down (twin pulley)/ single D handle extension (superset)
Set 1: 10x77kg/ 10x12.5kg (left+right)
Set 2: 10x77kg/ 8x12.5(left) 8x12.5(right)
Ped's
300mg Test E
200mg Mast E
1iu GH pre fasted cardio
60mcg clen pre fasted cardio
20mg Tbol pre workout
12.5mg aromasin
All the sweet stuff from the man himself @ODINLABS
Food and macros for the day;
Meal 1
40g oats
100g blueberries
Cinnamon
15g manuka honey
Almond milk.
Double scoops protein shake
Meal 3
200g protein yoghurt
30g walnuts
Meal 3
250g chicken breast
40g jasmine rice
100g broccoli
Dinner
250g beef strips
40g rice
100g broccoli
It was the wife's birthday last night and was a hot day in Melbourne. So after dinner I took her and the kids to get ice cream and had one myself lol. It was a special occasion and it's rare that I stray from my diet so I didnt mind that much and it was nice to eat something with the family again haha.
LevButlerov
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Thanks brother, im trying to get to start a log lol she is about to run some anavar. Between work and mum life she feels she won't have the time hahaHappy bday to your wife @Allupfromhere EVO family love for you and her
I'll pin again on Sunday and do bloods tuesday morning that would have given it 3 weeks for the aromasin to hopefully bring back some balance..
LevButlerov
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You should start her on low dose testosterone injections but if not possible anavar it is. @Allupfromhere
Yeah she definitely won't wanna run the test haha
Cheers @Mobster!
Thanks for taking the time to lay out your diet as well.
Seeing a lot of good quality protein options in there.
Seeing a lot of good quality protein options in there.
Really nice job.
Chicken breast rice and broccoli is boring but it really works.
Chicken breast rice and broccoli is boring but it really works.
Bro, where is the red meat? I only see some beef. Strips. You need more red meat in your diet.
LevButlerov
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Thanks brother and have been following your log on anabolex, you my friend are one seriously thick fella
Thanks mate appreciate it!
Always trying to bro
Haha plenty to grow still and thank you.
Cheers brother
Starting to grow, taking ages though Thanks bruz
Thank you mate!
Thanks heaps!
Sounds good
Yeah not wrong it is a little boring but ticks all the boxes
Don't worry brother I eat steak 6 times a week
Yeah more a one off little treat but back to business straight away.
Pull day 2
Thursday 6/7
With @ODINLABS
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Hammer strength ISO lateral pulldown under grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Pull ups assisted
Working sets
Set 1: 10x13kg assistance
Set 2: 7x13kg assistance
Swapped these in, in replacement of straight arm lat pulldowns.. the goal is to really work towards completing sets unassisted.
Cross cable/Bent over db rear delt fly superset
Set 1: 12x7.5kg/12x10kg
Set 2: 12x7.5kg/12x10kg
The 7.5kg is each stack on the cable machine
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Dumbbell curls dropsets
Set 1: 15x12.5kg/20x6kg
Set 2: 15x12.5kg/20x6kg
Set 3: 12x12.5kg#/14x6kg#
Last set just took weight to failure.
some meals and prep pictures too
Thursday 6/7
With @ODINLABS
10 mins warmup cardio stairmaster
Lat pulldown wide mag grip
Working sets
Set 1: 10x77kg
Set 2: 10x77kg##
Hammer strength ISO lateral pulldown under grip
Working sets
Set 1: 10x80kg
Set 2: 10x80kg
Pull ups assisted
Working sets
Set 1: 10x13kg assistance
Set 2: 7x13kg assistance
Swapped these in, in replacement of straight arm lat pulldowns.. the goal is to really work towards completing sets unassisted.
Cross cable/Bent over db rear delt fly superset
Set 1: 12x7.5kg/12x10kg
Set 2: 12x7.5kg/12x10kg
The 7.5kg is each stack on the cable machine
Dumbbell Shrugs
Sets 3x50kg each - AMRAP
Dumbbell curls dropsets
Set 1: 15x12.5kg/20x6kg
Set 2: 15x12.5kg/20x6kg
Set 3: 12x12.5kg#/14x6kg#
Last set just took weight to failure.
some meals and prep pictures too
Attachments
Last edited:
Meals are looking spot on
great way to live
Love the assisted pull ups, my goal is the same as yours. I find this a great exercise for mind muscle connection, feel these the most on my back in terms of contraction !
your meal prep is like a guy going for the bodybuilding show soon bro real PRO! thats how you get results @Allupfromhere
lat pulls PUMP
@Allupfromhere happy late bday to your wife man. Don’t feel bad about the ice cream. Treat yourself big guy!
Thanks brother trying to push pretty hard at the momentMeals are looking spot on
Good solid pull ups always look impressive haha
Every bit counts. Really want to maximise the rest of this cycle and continue moving back onto just trt and gh until I cycle again before summer. 10% at 90kg is the Christmas goal
Won't lie, it was good haha
you keep moving forward bro EVO family support @Allupfromhere
Sunday 9/3
Lower 1
With @ODINLABS
All compounds taken and workout completed fasted this morning.
Ped's
300mg Test E
200mg Mast E
20mg Tbol
60mcg clen
1iu gh
12.5mg aromasin
10 minutes warmup on stairmaster
Barbell RDL's
Working sets
Set 1: 10x100kg
Set 2: 10x110kg#
Hack squat
Working sets
Set 1: 12x50kg
Set 2: 10x50kg
Leg press
Built up each set
Set 1: 5x160kg
Set 2: 5x200kg
Set 3: 5x240kg
Set 4: 5x280kg
Leg extention
Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 9x65kg##
Lying hamstring curl
Set 1: 12x57.5kg
Set 2: 12x57.5kg
Set 3: 10x57.5kg##
Finished with 30 max incline treadmill.
Into the gym first thing this morning as we have a busy day ahead. My wife and both kids birthdays this week so off to see all the family today but still had to get shit done lol
Start of the big push for the remaining weeks of this cycle just to squeeze out every last bit.
Moved pin days this week so I could pin today just to time it for Tuesdays blood test.
Will post new blood work as soon as I get the results.
Post workout meal;
40g oats
125ml almond milk
15g manuka honey
50g blueberries
30g almond butter
Cinnamon
30g whey protein
Protein/fats/carbs/
44/28/63
Cycle will finish at Easter, just before we head off for a week away and will use that week as a deload before getting back to business.
I feel I might look into working with a coach for the second half of this year just to really fine tune everything. Not that im unhappy with how everything is going, im loving the progress im making but I definitely feel i have more to give with a refined strategy. Something im thinking about anyway.
Happy Sunday legends..
Lower 1
With @ODINLABS
All compounds taken and workout completed fasted this morning.
Ped's
300mg Test E
200mg Mast E
20mg Tbol
60mcg clen
1iu gh
12.5mg aromasin
10 minutes warmup on stairmaster
Barbell RDL's
Working sets
Set 1: 10x100kg
Set 2: 10x110kg#
Hack squat
Working sets
Set 1: 12x50kg
Set 2: 10x50kg
Leg press
Built up each set
Set 1: 5x160kg
Set 2: 5x200kg
Set 3: 5x240kg
Set 4: 5x280kg
Leg extention
Set 1: 12x65kg
Set 2: 12x65kg
Set 3: 9x65kg##
Lying hamstring curl
Set 1: 12x57.5kg
Set 2: 12x57.5kg
Set 3: 10x57.5kg##
Finished with 30 max incline treadmill.
Into the gym first thing this morning as we have a busy day ahead. My wife and both kids birthdays this week so off to see all the family today but still had to get shit done lol
Start of the big push for the remaining weeks of this cycle just to squeeze out every last bit.
Moved pin days this week so I could pin today just to time it for Tuesdays blood test.
Will post new blood work as soon as I get the results.
Post workout meal;
40g oats
125ml almond milk
15g manuka honey
50g blueberries
30g almond butter
Cinnamon
30g whey protein
Protein/fats/carbs/
44/28/63
Cycle will finish at Easter, just before we head off for a week away and will use that week as a deload before getting back to business.
I feel I might look into working with a coach for the second half of this year just to really fine tune everything. Not that im unhappy with how everything is going, im loving the progress im making but I definitely feel i have more to give with a refined strategy. Something im thinking about anyway.
Happy Sunday legends..
Attachments
Last edited:
Training and meals looking fantastic! Keep it up bro !
LevButlerov
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@Allupfromhere I think things are going well for you from the look of it, but yes a coach would help a lot. The real issue with be food if you want my view, food is key for you.
Thanks heaps for your advice @LevButlerov! What direction would you suggest is look toward with food as I have currently? What would you change or what approach would you recommend i take from here? Thanks brother!
LevButlerov
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I think depends on where you want to be, if you want to recomp higher protein moderate carbs moderate fats with a lot of cardio is key. @Allupfromhere
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