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Approved Log My Nandrotest Testosterone Deca cycle Log

philmo23 said:
Im back. Had to take two weeks off as I had a chest infection that almost ended in pneumonia. But instead of that I've been diagnosed with COPD, a lung condition that means I get short of breath now and lower oxygen saturation. But I'm gonna up my cardio as I can to strengthen and do anything possible to put off and help with the effects. So back at it today, could feel I had been away for a while as the strength was down a little, not as much as I thought though.
Click to expand...
You should start cardio asap, can you get cardarine gw?
 
philmo23 said:
Chest

Shoulder warm up
Face pulls x 20 x 3

Flat bench press barbell
60kg x 15
90kg x 10
100kg x 5
60kg x 12

Incline bench dumbbell press
22kg x 15
28kg x 11
32kg x 8
20kg x 12

Front cable raises
24kg x 12
36kg x 12
24kg x 12

Flye machine
79kg x 12
93kg x 12
100kg x 8

Press ups bodyweight
4 x 15

7 mins treadmill gentle jog, then I had a coughing fit and had to use my new inhaler lol. But it's a start.
Click to expand...
Big time back, start pumping hard again. :D
 
Having that sort of lung condition, definitely makes cardio a challenge.

I hope you can overcome it though because cardio is important.
 
I think you'll get good results on this.

7 minutes treadmill, gentle jog. Not bad at all.
 
What kind of inhaler are you using?
Can you take a picture of it? In case other people have the same problem?
 
That's good. At least that you can use the inhaler.

Imagine when people didn't have access to something like that.
 
Glad to see you're able to overcome this little setback. Cardio is crucial at building a strong heart.
 
Yeah, how did you end up with COPD? I don't know where

same sort of weird.
 
Back

Pull ups bodyweight
10
10
10
10

Single arm seated row drop set
30kg x 12
24kg x 15
18kg x 15
12kg x 20

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12

Close grip lat pulldown
42kg x 12
51kg x 12
60kg x 12

Chest pulls
51kg x 12
69kg x 12
87kg x 12

Reverse flyes
18kg x 20
24kg x 15
18kg x 20

10 mins gentle walk. Fatigued a little now. But better than yesterday so progress.
 
philmo23 said:
Back

Pull ups bodyweight
10
10
10
10

Single arm seated row drop set
30kg x 12
24kg x 15
18kg x 15
12kg x 20

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12

Close grip lat pulldown
42kg x 12
51kg x 12
60kg x 12

Chest pulls
51kg x 12
69kg x 12
87kg x 12

Reverse flyes
18kg x 20
24kg x 15
18kg x 20

10 mins gentle walk. Fatigued a little now. But better than yesterday so progress.
Click to expand...
@philmo23 this is good, you must feel better now too. :D can you get cardarine gw? to help you with cardio.
 
Glad you back
 
philmo23 said:
Ill give the video a watch but from brief pre read sounds very interesting. Any links to supplier would be welcomed. Thanks.
Click to expand...
https://umbrellalabs.is but I suggest for international shipping you contact one of the supporters, or reps, try @dylangemelli or I think they have a CS person Erika there.
They custom tailor international research experience, but they are the only ones with ACTUAL tested real cardarine gw501516 not just fancy labels @philmo23
 
LevButlerov said:
https://umbrellalabs.is but I suggest for international shipping you contact one of the supporters, or reps, try @dylangemelli or I think they have a CS person Erika there.
They custom tailor international research experience, but they are the only ones with ACTUAL tested real cardarine gw501516 not just fancy labels @philmo23
Click to expand...
As far as Cardarine goes I would get
It from PSL
 
Glad to see you’re feeling better man. Get after it
 
Chest

Shoulder warm up
Face pulls x 20 x 3

Flat bench press barbell
60kg x 15
90kg x 10
100kg x 5
80kg x 12

Incline bench dumbbell press
20kg x 12
25kg x 12
30kg x 12
20kg x 12

Flye machine
40kg x 12
50kg x 12
60kg x 10

Front cross cable
24kg x 12
36kg x 12
24kg x 12

Press ups bodyweight
4 x 15

Managed a 20 mins slow jog
 
philmo23 said:
Chest

Shoulder warm up
Face pulls x 20 x 3

Flat bench press barbell
60kg x 15
90kg x 10
100kg x 5
80kg x 12

Incline bench dumbbell press
20kg x 12
25kg x 12
30kg x 12
20kg x 12

Flye machine
40kg x 12
50kg x 12
60kg x 10

Front cross cable
24kg x 12
36kg x 12
24kg x 12

Press ups bodyweight
4 x 15

Managed a 20 mins slow jog
Click to expand...
chest is amazing bro @philmo23 big pump
going to get some food pics up?
 
Started latest cycle. 300mg test e, 100mg mast prop twice a week and 300mg deca, 1ml every other week for inflammation purposes. I noticed when I came off the deca that my tennis elbow symptoms returned, so to counteract this im doing 1ml every two weeks to fend off the aches. Plus it will help with my appetite. The test amd masteron are now part of my cutting and shaping cycle. I would have preferred masteron enanthate but they didn't have any in stock so propionate for now will kick start the process. Plus it helps with the aromitisation.
 

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philmo23 said:
Started latest cycle. 300mg test e, 100mg mast prop twice a week and 300mg deca, 1ml every other week for inflammation purposes. I noticed when I came off the deca that my tennis elbow symptoms returned, so to counteract this im doing 1ml every two weeks to fend off the aches. Plus it will help with my appetite. The test amd masteron are now part of my cutting and shaping cycle. I would have preferred masteron enanthate but they didn't have any in stock so propionate for now will kick start the process. Plus it helps with the aromitisation.
Click to expand...
@philmo23 let me ask you, why do you buy these unknown brands? when we discussed you buying from approved and trusted sponsors we have, so we know quality of gear.
Not trying to be pushy but just makes no sense to buy random bathtub UG gear when you have approved sponsors.
 
LevButlerov said:
@philmo23 let me ask you, why do you buy these unknown brands? when we discussed you buying from approved and trusted sponsors we have, so we know quality of gear.
Not trying to be pushy but just makes no sense to buy random bathtub UG gear when you have approved sponsors.
Click to expand...
Ive used the optimum biotech and rohm before from a seller in the UK that has always been reliable and sells quality goods. Plus the approved gear all seems to be from outside the UK, so after shipping charges and waiting times, I'm a last minute buyer, it makes no sense to me to buy from the sites you guys provide. I've used the site I get my stuff from and their next day delivery and decent prices, plus I've seen the results from their gear, makes them ideal for me.
 
philmo23 said:
Ive used the optimum biotech and rohm before from a seller in the UK that has always been reliable and sells quality goods. Plus the approved gear all seems to be from outside the UK, so after shipping charges and waiting times, I'm a last minute buyer, it makes no sense to me to buy from the sites you guys provide. I've used the site I get my stuff from and their next day delivery and decent prices, plus I've seen the results from their gear, makes them ideal for me.
Click to expand...
I get it, if I was in the UK of course I would try to get domestic, but if I know quality is relative especially with contamination and heavy metal risk, I would be careful.
On EVo we have approved and tested sources, and we have EU sellers that would ship EU domestic to you. @philmo23 like eu-domestic.to puritysourcelabs.ru and I think napsgear.org has domestic UK

the 2 labs you talk about
optimum biotech and rohm, they are UK domestic?
 
Been a rough couple of weeks and my training has suffered thanks to life shit. But I'm refreshed and renewed and back on it.

Chest


Flat bench press barbell
60kg x 15
80kg x 12
100kg x 5
60kg x 12

Incline bench dumbbell press
20kg x 12
25kg x 12
30kg x 12
35kg x 7

Weighted press up
10kg x 12
10kg x 12
10kg x 12

Decline smith machine
30kg x 12
40kg x 10
50kg x 4

Front cable raises
24kg x 15
36kg x 12
48kg x 10

Weighted Dips
Bodyweight x 20 x 3
 
philmo23 said:
Been a rough couple of weeks and my training has suffered thanks to life shit. But I'm refreshed and renewed and back on it.

Chest


Flat bench press barbell
60kg x 15
80kg x 12
100kg x 5
60kg x 12

Incline bench dumbbell press
20kg x 12
25kg x 12
30kg x 12
35kg x 7

Weighted press up
10kg x 12
10kg x 12
10kg x 12

Decline smith machine
30kg x 12
40kg x 10
50kg x 4

Front cable raises
24kg x 15
36kg x 12
48kg x 10

Weighted Dips
Bodyweight x 20 x 3
Click to expand...
welcome back bro @philmo23 training is good again but way more reps needed

I didnt see you address this concern by @LevButlerov
https://www.evolutionary.org/forums...stosterone-deca-cycle-log.100044/post-1704361
LevButlerov said:
I get it, if I was in the UK of course I would try to get domestic, but if I know quality is relative especially with contamination and heavy metal risk, I would be careful.
On EVo we have approved and tested sources, and we have EU sellers that would ship EU domestic to you. @philmo23 like eu-domestic.to puritysourcelabs.ru and I think napsgear.org has domestic UK

the 2 labs you talk about
optimum biotech and rohm, they are UK domestic?
Click to expand...
 
LevButlerov said:
I get it, if I was in the UK of course I would try to get domestic, but if I know quality is relative especially with contamination and heavy metal risk, I would be careful.
On EVo we have approved and tested sources, and we have EU sellers that would ship EU domestic to you. @philmo23 like eu-domestic.to puritysourcelabs.ru and I think napsgear.org has domestic UK

the 2 labs you talk about
optimum biotech and rohm, they are UK domestic?
Click to expand...
I don't know where the two labs are based. But optimum was the first brand I used and I've had no issues at all, only results. And my friend who is a powerlifter uses rohm and swears by it. So I'm giving that a try as they were out of stock of the optimum deca.
 
Back

Pull ups bodyweight
10
10
10
10

Close grip lat pulldown
36kg x 15
51kg x 15
60kg x 12
36kg x 15

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12
25kg x 12

Deadlift
60kg x 12
100kg x 10
140kg x 5 new p.b.
60kg x 12

Wide grip Seated row
42kg x 12
51kg x 12
60kg x 12
42kg x 12

Chest pulls drop set
51kg x 10
36kg x 12
24kg x 15
12kg x 20
 

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philmo23 said:
I don't know where the two labs are based. But optimum was the first brand I used and I've had no issues at all, only results. And my friend who is a powerlifter uses rohm and swears by it. So I'm giving that a try as they were out of stock of the optimum deca.
Click to expand...
@philmo23 that is fair but you should still stick to our approved sources in the future please, support the EVO family.
 
philmo23 said:
Back

Pull ups bodyweight
10
10
10
10

Close grip lat pulldown
36kg x 15
51kg x 15
60kg x 12
36kg x 15

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12
25kg x 12

Deadlift
60kg x 12
100kg x 10
140kg x 5 new p.b.
60kg x 12

Wide grip Seated row
42kg x 12
51kg x 12
60kg x 12
42kg x 12

Chest pulls drop set
51kg x 10
36kg x 12
24kg x 15
12kg x 20
Click to expand...
Huge lift, I like the bar pick looks like you lifting big, how are you feeling? @philmo23
 
Very nice touchdown pictures of the gear.

That's a good observation about your tennis elbow, coming back.
 
At the end of the day, you want to make sure that You are overtraining your elbows
 
Keep up the good work, man. I like the chest routine from yesterday.

Finishing up with some front cable raises and weighted, dips, as solid.
 
Dips are definitely no joke.

And I love your Back work out.
 
philmo23 said:
Back

Pull ups bodyweight
10
10
10
10

Close grip lat pulldown
36kg x 15
51kg x 15
60kg x 12
36kg x 15

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12
25kg x 12

Deadlift
60kg x 12
100kg x 10
140kg x 5 new p.b.
60kg x 12

Wide grip Seated row
42kg x 12
51kg x 12
60kg x 12
42kg x 12

Chest pulls drop set
51kg x 10
36kg x 12
24kg x 15
12kg x 20
Click to expand...
@philmo23 that’s a good training session man. Way to put that work in and some good numbers
 
philmo23 said:
Back

Pull ups bodyweight
10
10
10
10

Close grip lat pulldown
36kg x 15
51kg x 15
60kg x 12
36kg x 15

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12
25kg x 12

Deadlift
60kg x 12
100kg x 10
140kg x 5 new p.b.
60kg x 12

Wide grip Seated row
42kg x 12
51kg x 12
60kg x 12
42kg x 12

Chest pulls drop set
51kg x 10
36kg x 12
24kg x 15
12kg x 20
Click to expand...
@philmo23 Solid log updates....keep it up........
 
Chest and back Sunday

Single arm row
28kg x 12
28kg x 12
28kg x 12

Incline dumbbell press
20kg x 15
28kg x 12
34kg x 12

Flat bench press
60kg x 15
80kg x 12
100kg x 6
60kg x 12

Crossover cable flyes
24kg x 12
36kg x 12
48kg x 10

Seated row close grip v bar
56kg x 12
69kg x 12
75kg x 12

Seated wide grip pulldown machine
80kg x 12
100kg x 12
110kg x 10

Walked to the gym and home 6 miles altogether
 
philmo23 said:
Chest and back Sunday

Single arm row
28kg x 12
28kg x 12
28kg x 12

Incline dumbbell press
20kg x 15
28kg x 12
34kg x 12

Flat bench press
60kg x 15
80kg x 12
100kg x 6
60kg x 12

Crossover cable flyes
24kg x 12
36kg x 12
48kg x 10

Seated row close grip v bar
56kg x 12
69kg x 12
75kg x 12

Seated wide grip pulldown machine
80kg x 12
100kg x 12
110kg x 10

Walked to the gym and home 6 miles altogether
Click to expand...
@philmo23 chest and back are proper on the volume but weight should go to 120kg on the bench for 1 set of 3-4 as well.
Any food updates?
 
Nice work
 
Arms and shoulders

Pull ups close grip
15
15
15

Overhead dumbbell press
25kg x 15
30kg x 10
25kg x 10
20kg x 12

Tricep rope pulldown drop set
30kg x 15
24kg x 12
12kg x 20

Lat raises
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dips bodyweight
15
15
15

Hammer curls
15kg x 12
15kg x 12
15kg x 12

Front dumbbell raises
7.5kg x 12
7.5kg x 12
7.5kg x 12

Overhead tricep row
18kg x 12
24kg x 12
30kg x 10

Ez bar curls
20kg x 12
30kg x 12
35kg x 12
 
philmo23 said:
Arms and shoulders

Pull ups close grip
15
15
15

Overhead dumbbell press
25kg x 15
30kg x 10
25kg x 10
20kg x 12

Tricep rope pulldown drop set
30kg x 15
24kg x 12
12kg x 20

Lat raises
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dips bodyweight
15
15
15

Hammer curls
15kg x 12
15kg x 12
15kg x 12

Front dumbbell raises
7.5kg x 12
7.5kg x 12
7.5kg x 12

Overhead tricep row
18kg x 12
24kg x 12
30kg x 10

Ez bar curls
20kg x 12
30kg x 12
35kg x 12
Click to expand...
big arms and shoulder day :D any cardio on this?
 
philmo23 said:
Arms and shoulders

Pull ups close grip
15
15
15

Overhead dumbbell press
25kg x 15
30kg x 10
25kg x 10
20kg x 12

Tricep rope pulldown drop set
30kg x 15
24kg x 12
12kg x 20

Lat raises
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dips bodyweight
15
15
15

Hammer curls
15kg x 12
15kg x 12
15kg x 12

Front dumbbell raises
7.5kg x 12
7.5kg x 12
7.5kg x 12

Overhead tricep row
18kg x 12
24kg x 12
30kg x 10

Ez bar curls
20kg x 12
30kg x 12
35kg x 12
Click to expand...
Are those unassisted pullups?
 
philmo23 said:
Arms and shoulders

Pull ups close grip
15
15
15

Overhead dumbbell press
25kg x 15
30kg x 10
25kg x 10
20kg x 12

Tricep rope pulldown drop set
30kg x 15
24kg x 12
12kg x 20

Lat raises
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dips bodyweight
15
15
15

Hammer curls
15kg x 12
15kg x 12
15kg x 12

Front dumbbell raises
7.5kg x 12
7.5kg x 12
7.5kg x 12

Overhead tricep row
18kg x 12
24kg x 12
30kg x 10

Ez bar curls
20kg x 12
30kg x 12
35kg x 12
Click to expand...
Are those unassisted pullups?
 
Good training to start the week.

EZ bar curls is nice to finish things off for a nice pump.
 
Arm training is really cool. Plus, you're getting in some good volume.
 
dips bodyweight and front dumbbell raises are A+
nice job also on the overhead tricep rows !
 
Arms and shoulders look really good. Lots of good volume.
 
Dips are really solid. And you've got some hammer curls.
 
A nice job on the Pull-Ups.

That's how you build good arms and back.
 
Good job. Another excellent workout in the books. Keep up the good work.
 
philmo23 said:
Arms and shoulders

Pull ups close grip
15
15
15

Overhead dumbbell press
25kg x 15
30kg x 10
25kg x 10
20kg x 12

Tricep rope pulldown drop set
30kg x 15
24kg x 12
12kg x 20

Lat raises
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dips bodyweight
15
15
15

Hammer curls
15kg x 12
15kg x 12
15kg x 12

Front dumbbell raises
7.5kg x 12
7.5kg x 12
7.5kg x 12

Overhead tricep row
18kg x 12
24kg x 12
30kg x 10

Ez bar curls
20kg x 12
30kg x 12
35kg x 12
Click to expand...
@philmo23 that’s a good session day man. Bet you had a great pump.
 
philmo23 said:
Arms and shoulders

Pull ups close grip
15
15
15

Overhead dumbbell press
25kg x 15
30kg x 10
25kg x 10
20kg x 12

Tricep rope pulldown drop set
30kg x 15
24kg x 12
12kg x 20

Lat raises
12.5kg x 12
12.5kg x 12
12.5kg x 12

Dips bodyweight
15
15
15

Hammer curls
15kg x 12
15kg x 12
15kg x 12

Front dumbbell raises
7.5kg x 12
7.5kg x 12
7.5kg x 12

Overhead tricep row
18kg x 12
24kg x 12
30kg x 10

Ez bar curls
20kg x 12
30kg x 12
35kg x 12
Click to expand...
Good work
 
Back

Pull ups bodyweight
10
10
10
10

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12
25
kg x 12

Deadlift
60kg x 12
100kg x 10
140kg x 6 new p.b.
60kg x 12

Wide grip lat pulldown
42kg x 12
51kg x 12
60kg x 12
36kg x 15

Close grip Seated row
42kg x 12
60kg x 12
78kg x 8
42kg x 12

Chest pulls drop set
51kg x 10
36kg x 12
24kg x 15
12kg x 20

20 mins treadmill gentle jog
 
philmo23 said:
Back

Pull ups bodyweight
10
10
10
10

Bent over dumbbell rows
25kg x 12
30kg x 12
35kg x 12
25
kg x 12

Deadlift
60kg x 12
100kg x 10
140kg x 6 new p.b.
60kg x 12

Wide grip lat pulldown
42kg x 12
51kg x 12
60kg x 12
36kg x 15

Close grip Seated row
42kg x 12
60kg x 12
78kg x 8
42kg x 12

Chest pulls drop set
51kg x 10
36kg x 12
24kg x 15
12kg x 20

20 mins treadmill gentle jog
Click to expand...
Good update pull ups amazing lots of volume, but can you start with cardio too?
 
philmo23 said:
Noti

Not this week as I have to fit it all in before i start work and just don't have the time.
Click to expand...
I get it, did you mod food intake?
 
LevButlerov said:
I get it, did you mod food intake?
Click to expand...
I work three shift pattern, days nights and afternoons so I tend to have a stable choice of options that I just roll week to week and eat at different times of the day as to what shift I'm on.
Quick daily food intake update.
Breakfast
Coffee, mikk no sugar
Two toast with butter and three scrambled eggs
Snack
Fruit yoghurt (mango or strawberry) with cut up apple
Middle meal
Tuna and sweetcorn with pasta and mayonnaise
Lunch
Steak wrap with 100g steak, 100g long grain rice, 30g cheese and some BBQ sauce
Snack
Rice cakes x 4/5
Dinner
Chicken with broccoli and sweet potato mash

I try to refill my water bottle at least 3 times a day so at least 3 litres of water intake too.

Ive been getting a good mix of energy when needed and also slowly dropping my fat percentage over time. Also it's easy to maintain as I meal prep the steak wraps on Sundays for the week and everything else is quick and easy to make.
I've also just made a batch of chicken sweetcorn and rice balti curry, so have that as an option too.

Tried to get my head around the whole macro thing, but just don't get it lol. So I'm a fan of if it works and I'm seeing results and also not feeling drained or sluggish, then it right for me.

Do need to buy some more supplements this week as I ran out of creatine and whey protein shake, which is just used as another mod day or post workout snack.
 
Update on my overall, test seems to be at the perfect level for me, great energy levels and good sleep patter, can feel that doing 1ml of deca every 6 days has drastically improved the pain in my tennis elbow and feel amazing with the masteron in my system. Walking about with a constant pump so look really good and feel great. Will post some updated pics.
 
Bulked up a little bit on last cycle so cutting now for spring/summer look. The photo with blue plates is 100kg there are two on each side, the dumbbells are 37.5kg each and red plates are my warm down to fill chest with blood at end of flat bench press sets.
Was talking to my mate in the gym and we were both amazed when looking back just how much strength we now have. Two blues and the bar (60kg) used to be my max. Now it's my warm up lol. Dedication and effort pays off.
 

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philmo23 said:
I work three shift pattern, days nights and afternoons so I tend to have a stable choice of options that I just roll week to week and eat at different times of the day as to what shift I'm on.
Quick daily food intake update.
Breakfast
Coffee, mikk no sugar
Two toast with butter and three scrambled eggs
Snack
Fruit yoghurt (mango or strawberry) with cut up apple
Middle meal
Tuna and sweetcorn with pasta and mayonnaise
Lunch
Steak wrap with 100g steak, 100g long grain rice, 30g cheese and some BBQ sauce
Snack
Rice cakes x 4/5
Dinner
Chicken with broccoli and sweet potato mash

I try to refill my water bottle at least 3 times a day so at least 3 litres of water intake too.

Ive been getting a good mix of energy when needed and also slowly dropping my fat percentage over time. Also it's easy to maintain as I meal prep the steak wraps on Sundays for the week and everything else is quick and easy to make.
I've also just made a batch of chicken sweetcorn and rice balti curry, so have that as an option too.

Tried to get my head around the whole macro thing, but just don't get it lol. So I'm a fan of if it works and I'm seeing results and also not feeling drained or sluggish, then it right for me.

Do need to buy some more supplements this week as I ran out of creatine and whey protein shake, which is just used as another mod day or post workout snack.
Click to expand...
@philmo23 no matter your shifts, you can meal prep right? Looking at what you listed, seems high in carbs and low in fiber and omega 3 fats. You will need to modify it long term.

Supplements, I suggest you get protein and n2guard for organ liver support, you can buy it UK domestic I think predator nutrition has it.

philmo23 said:
Big pot of curry chicken and my before and after steak wrap
Click to expand...
This is the kind of meal we like, high protein.
philmo23 said:
Update on my overall, test seems to be at the perfect level for me, great energy levels and good sleep patter, can feel that doing 1ml of deca every 6 days has drastically improved the pain in my tennis elbow and feel amazing with the masteron in my system. Walking about with a constant pump so look really good and feel great. Will post some updated pics.
Click to expand...
About to comment on your pics, whats your doses now?
 
philmo23 said:
Bulked up a little bit on last cycle so cutting now for spring/summer look. The photo with blue plates is 100kg there are two on each side, the dumbbells are 37.5kg each and red plates are my warm down to fill chest with blood at end of flat bench press sets.
Was talking to my mate in the gym and we were both amazed when looking back just how much strength we now have. Two blues and the bar (60kg) used to be my max. Now it's my warm up lol. Dedication and effort pays off.
Click to expand...
You look great, very strong chest and arms and shoulders, but I think we can improve your bodyfat and recomp you more. Can you start cutting carbs?
And the weights you strong :D @philmo23
 
close grip seated row and deadlifts are amazing.
these are amazing exercises.
 
bent over dumbbell rows and pullups bodyweight is A+.

keep up the good work.
 
nice job on the flexing!
you look amazing and leaning up
 
bench press will build a strong chest every single time.

you are getting nice results !
 
philmo23 said:
Bulked up a little bit on last cycle so cutting now for spring/summer look. The photo with blue plates is 100kg there are two on each side, the dumbbells are 37.5kg each and red plates are my warm down to fill chest with blood at end of flat bench press sets.
Was talking to my mate in the gym and we were both amazed when looking back just how much strength we now have. Two blues and the bar (60kg) used to be my max. Now it's my warm up lol. Dedication and effort pays off.
Click to expand...
@philmo23 nice work man. Can see the abs popping there
 
philmo23 said:
Bulked up a little bit on last cycle so cutting now for spring/summer look. The photo with blue plates is 100kg there are two on each side, the dumbbells are 37.5kg each and red plates are my warm down to fill chest with blood at end of flat bench press sets.
Was talking to my mate in the gym and we were both amazed when looking back just how much strength we now have. Two blues and the bar (60kg) used to be my max. Now it's my warm up lol. Dedication and effort pays off.
Click to expand...
@philmo23 awesome work right here! Keep the log coming!
 
Chest

Flat bench press barbell
60kg x 15
90kg x 12
100kg x 8
105kg x 3
60kg x 10

Incline dumbbell press
20kg x 12
30kg x 12
34kg x
20kg x 12

Weighted press ups
10kg x 15
10kg x 15
10kg x 15

Decline chest machine
50kg x 12
80kg x 12
100kg x 10

Cable crossovers
5 plates x 15
6 plates x 15
7 plates x 15
Had to count the plates as all the feckin numbers have fell off lol. Think they're about 6kg per plate roughly

flye machine
79kg x 12
66kg x 12
52kg x 12

Close grip dumbbell press
15kg x 12
17.5kg x 12
20kg x 12

3 mile walk with the dog
 
LevButlerov said:
You look great, very strong chest and arms and shoulders, but I think we can improve your bodyfat and recomp you more. Can you start cutting carbs?
And the weights you strong :D @philmo23
Click to expand...
I've found a local meal prep company that does a massive selection and pretty reasonable in price. They also provide all the macro info so thinking of giving them a try in the next week or two. Can get 12 meal for about £60
 
philmo23 said:
Chest

Flat bench press barbell
60kg x 15
90kg x 12
100kg x 8
105kg x 3
60kg x 10

Incline dumbbell press
20kg x 12
30kg x 12
34kg x
20kg x 12

Weighted press ups
10kg x 15
10kg x 15
10kg x 15

Decline chest machine
50kg x 12
80kg x 12
100kg x 10

Cable crossovers
5 plates x 15
6 plates x 15
7 plates x 15
Had to count the plates as all the feckin numbers have fell off lol. Think they're about 6kg per plate roughly

flye machine
79kg x 12
66kg x 12
52kg x 12

Close grip dumbbell press
15kg x 12
17.5kg x 12
20kg x 12

3 mile walk with the dog
Click to expand...

philmo23 said:
I'm actually really proud of how many I can grind out now. Never used to be able to do more than 5, so shows all the work is paying off
Click to expand...

philmo23 said:
I've found a local meal prep company that does a massive selection and pretty reasonable in price. They also provide all the macro info so thinking of giving them a try in the next week or two. Can get 12 meal for about £60
Click to expand...
@philmo23 you should start buying the meal prep its worth it, can you start now?
 
Great job here
 
Hello all. Been a while. I bloody relapsed with cocaine and had to take some time away from everything to sort my shit out once again. The one thing that kept me going was my gym work. I haven't slacked and now on my cutting cycle for summer. The picture is just under a year old at the top when I started my journey with you amazing people on this site. And the bottom one was yesterday. I'm super happy with my new look and my health these days and want to say a massive massive thank you to all who commented and gave advice and tips and rooted for me along the way. I'm a totally different man to the one I used to be and my overall wellbeing, eating habits and mental state are so much better now. From the bottom of my heart I thank you all for your support and wisdom. Ill be more active on here from now on too. God bless you all.
 

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