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20 minutes of fasted cardio is fantastic. Everybody should be doing that every day.
Approved Log 2025 Testosterone Masteron cycle Log
- Thread starter Ben10
- Start date
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- anabolicoz approved log log popeye
Fasted cardio is a great way to start the day brother!
Wednesday & Thursday 19/2/25 20/2/25
Wrote log out for Tuesday but no idea where it’s gone. 3:45am wake up, consume 1L water 1 serving of electrolyte mix. Head to the gym at 4:15. It’s an hour drive to the gym near my current work side so it gives me around 30-40min to spare before starting at 6. So 30min fasted cardio on the stationary bike this morning was best way to wake up and get my day started and as soon as I got back to the car got stuck into my meals (meals be lodged further down in the log)
Today was a shorter day at work but didn’t stop me from working my ass off 17,000 steps before 1pm.
Pull day. Short for time so high intensity
Tbar row 140kg 2x12,11
Low row 4.5PPS 2x10,9
Cable row 104kg 3x12,11,11
Lat pull-down 96kg 3x10,11,10
Thursday push (chest focus)
Flat plate chest press 4PPS 2x12,10 5PPS 1x4
Incline plate loaded press 4PPS 3x12,10,10
Pec deck 134kg 3x12
Plate loaded shoulder press 4PPS 3x9,9,8
Lateral raise machine 74kg 2x12,11
Meals have been the same last 2-3 days and will remind the same for a while
140g Oats
60g WPI
300g Banana
400g Potato
250g Chicken Breast
300g Rump
400g Rice
140g Oats
60g WPI
200g Chicken Breast
400g Rice
30g Cluster dextrin
10g BCAA
20min Fasted cardio stationary bike
Wrote log out for Tuesday but no idea where it’s gone. 3:45am wake up, consume 1L water 1 serving of electrolyte mix. Head to the gym at 4:15. It’s an hour drive to the gym near my current work side so it gives me around 30-40min to spare before starting at 6. So 30min fasted cardio on the stationary bike this morning was best way to wake up and get my day started and as soon as I got back to the car got stuck into my meals (meals be lodged further down in the log)
Today was a shorter day at work but didn’t stop me from working my ass off 17,000 steps before 1pm.
Pull day. Short for time so high intensity
Tbar row 140kg 2x12,11
Low row 4.5PPS 2x10,9
Cable row 104kg 3x12,11,11
Lat pull-down 96kg 3x10,11,10
Thursday push (chest focus)
Flat plate chest press 4PPS 2x12,10 5PPS 1x4
Incline plate loaded press 4PPS 3x12,10,10
Pec deck 134kg 3x12
Plate loaded shoulder press 4PPS 3x9,9,8
Lateral raise machine 74kg 2x12,11
Meals have been the same last 2-3 days and will remind the same for a while
140g Oats
60g WPI
300g Banana
400g Potato
250g Chicken Breast
300g Rump
400g Rice
140g Oats
60g WPI
200g Chicken Breast
400g Rice
30g Cluster dextrin
10g BCAA
20min Fasted cardio stationary bike
Attachments
LevButlerov
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Head Moderator
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17000 steps you doing that much cardio? @Ben10
You do need the rice then, but 400 grams of rice is a lot, basically you have a ton of carbs ed, whats your goal here?
@Ben10 awesome food log right here bro!
Friday
A leg day gone wrong.
Today I was feeling good finished work and had nailed all my meals for the day so took my pre workout supps which consisted of
I drove to the gym and began my leg session. I started off with my press and squat movement first to try push as hard as I can on these. Following these exercises I had hamstring curls but on the 2nd set Injured my hamstring, I’m pre sure it’s not completely torn but the pain is horrific so decided to just head home and rest. I have a pull day tomorrow so rest is key also called in sick to work so can relax for a bit. Sorry for the shit update but these things happen.
Meals
140g Oats
60g WPI
300g Banana
400g Potato
250g Chicken Breast
300g Rump
400g Rice
140g Oats
60g WPI
200g Blueberries
200g Banana
250g Chicken Breast
400g Rice
30g Cluster dextrin
10g BCAA
A leg day gone wrong.
Today I was feeling good finished work and had nailed all my meals for the day so took my pre workout supps which consisted of
- 2 scoops pump
- 1 scoop high stim pre
- 600mg Lcarntine
I drove to the gym and began my leg session. I started off with my press and squat movement first to try push as hard as I can on these. Following these exercises I had hamstring curls but on the 2nd set Injured my hamstring, I’m pre sure it’s not completely torn but the pain is horrific so decided to just head home and rest. I have a pull day tomorrow so rest is key also called in sick to work so can relax for a bit. Sorry for the shit update but these things happen.
Meals
140g Oats
60g WPI
300g Banana
400g Potato
250g Chicken Breast
300g Rump
400g Rice
140g Oats
60g WPI
200g Blueberries
200g Banana
250g Chicken Breast
400g Rice
30g Cluster dextrin
10g BCAA
injured your hammy bro? @Ben10 how bad are we talking about? please snap a pic
WEEKEND LOG
leg is feeling okay, no discolouration and very little swelling so that’s a huge positive. Limited steps as spend most the day Saturday resting at home and did a very average pull session but coming into today (Sunday) was feeling great.
Started of the morning with fasted cardio and did a little extra whilst I did my client work and responded to some emails did 55min @120-130BPM on the stationary bike, leg was feeling good.
I returned to the gym around 6pm do some arms as I didn’t include any in my pull day.
Hammer curls 2x20 22.5KG
Preacher curls 3x12,12,11 104kg
Seated Tricep push down 4PPS 2x8,7 3.5PPs 1x12
Tricep rope extension 3x12,11,11 27.5kg
Tricep flat bar pushdown 55kg 3x12
Ez Bar curl 32.5kg 3x10,9,9
Nothing to crazy as really wanted to make sure I could rest this weekend but I’m feeling great. Meals were a bit over the place this weekend but they were perfect with an off plan dinner.
140g Oats
60g WPI
250g rockmelon
400g Potato
250g Chicken Breast
300g Rump
400g Rice
170g Oats
60g WPI
200g Chicken Breast
450g Rice
Off plan
Pulled beef + gnocchi
30g Cluster dextrin
10g BCAA
This week marks 8 weeks into growth phase and despite being a little fluffy we will continue to push longer.
Week 1 120.1kg
Week 2 120.8kg
Week 3 121.1kg
Week 4 121.5kg
Week 5 121.9kg
Week 6 122.2kg
Week 7 122.8kg
Week 8 124.1kg
leg is feeling okay, no discolouration and very little swelling so that’s a huge positive. Limited steps as spend most the day Saturday resting at home and did a very average pull session but coming into today (Sunday) was feeling great.
Started of the morning with fasted cardio and did a little extra whilst I did my client work and responded to some emails did 55min @120-130BPM on the stationary bike, leg was feeling good.
I returned to the gym around 6pm do some arms as I didn’t include any in my pull day.
Hammer curls 2x20 22.5KG
Preacher curls 3x12,12,11 104kg
Seated Tricep push down 4PPS 2x8,7 3.5PPs 1x12
Tricep rope extension 3x12,11,11 27.5kg
Tricep flat bar pushdown 55kg 3x12
Ez Bar curl 32.5kg 3x10,9,9
Nothing to crazy as really wanted to make sure I could rest this weekend but I’m feeling great. Meals were a bit over the place this weekend but they were perfect with an off plan dinner.
140g Oats
60g WPI
250g rockmelon
400g Potato
250g Chicken Breast
300g Rump
400g Rice
170g Oats
60g WPI
200g Chicken Breast
450g Rice
Off plan
Pulled beef + gnocchi
30g Cluster dextrin
10g BCAA
This week marks 8 weeks into growth phase and despite being a little fluffy we will continue to push longer.
Week 1 120.1kg
Week 2 120.8kg
Week 3 121.1kg
Week 4 121.5kg
Week 5 121.9kg
Week 6 122.2kg
Week 7 122.8kg
Week 8 124.1kg
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Leg is better thats important, want to see you back in action strong.
MONDAY - READ THS LOG
PUSH DAY
feeling great today, the performance increase and strength gains are amazing atm. Seen some solid improvements in the gym and as well as my recovery meals today were
30min cardio post WO instead of fasted didn’t get a chance to do it fasted as wanted to make sure I got at least 6-7’hours of sleep and needed to be up at 3:50am so recover was far more important. Nailed 16k steps at work and will more than likely finish the day on over 20k.
I’ve got some BPC and Tb500 on hand if needed for my leg but things are feeling good already. Will give it a few more days before try train legs just need to see how I feel as days go on.
thanks to popeye for the fast shipping and consistent quality products. once these amino blends come out I’ll be trialing them and giving them a go and I’ll give you guys some honest feedback.
I have got Anadrol and YK11 on hand which I received to try and give you guys some honest feedback. So let’s see what kinda strength and gains I can get.
So far the pump and strength gains are there 100% using the Anadrol pre WO. But take this with a grain of salt as I’m on decent amount of food as this could be a bigger factor. But we will see as I use this for the next 4 weeks on training days PRE WO and if the numbers continue to increase that will be the deciding factor idk if that makes sense haha but enjoy your night EVO fam.
Honestly appreciate all the support and comments you guys leave! Any feedback I’m open to as honestly I do this for the love of the gym and passion of the sport. Can’t wait till it’s time to get on stage but still abit off from that.
But I promise you guys after this growth phase I’m going to get peeled to see how I really look when I’m dialed in and see what needs to be improved most
140g Oats
60g WPI
300g Frozen Banana
400g Potato
250g Chicken Breast
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
Honey soy marinade
30g Cluster dextrin
10g BCAA
Pre stack
25mg Anadrol
2 scoops of Pump formula
Glycerol
600mg Lcarntine
Training HUGE PUSH DAY!!!
the picture doesn’t do justice but the pump and how I was feeling and looking today was amazing.
Flat plate loaded press 4.5PPs x12
Plate loaded shoulder press 4PPs 2x11,10
Pec deck 3x12 104kg
Seated lateral raise machine 96kg 3x10,11,9
Cable fly 22.5kg 4x 12 (pump from these was crazy I didn’t want to stop
Dumbell rear delt fly 12.5kg 3x10,10.9
PUSH DAY
feeling great today, the performance increase and strength gains are amazing atm. Seen some solid improvements in the gym and as well as my recovery meals today were
30min cardio post WO instead of fasted didn’t get a chance to do it fasted as wanted to make sure I got at least 6-7’hours of sleep and needed to be up at 3:50am so recover was far more important. Nailed 16k steps at work and will more than likely finish the day on over 20k.
I’ve got some BPC and Tb500 on hand if needed for my leg but things are feeling good already. Will give it a few more days before try train legs just need to see how I feel as days go on.
thanks to popeye for the fast shipping and consistent quality products. once these amino blends come out I’ll be trialing them and giving them a go and I’ll give you guys some honest feedback.
I have got Anadrol and YK11 on hand which I received to try and give you guys some honest feedback. So let’s see what kinda strength and gains I can get.
So far the pump and strength gains are there 100% using the Anadrol pre WO. But take this with a grain of salt as I’m on decent amount of food as this could be a bigger factor. But we will see as I use this for the next 4 weeks on training days PRE WO and if the numbers continue to increase that will be the deciding factor idk if that makes sense haha but enjoy your night EVO fam.
Honestly appreciate all the support and comments you guys leave! Any feedback I’m open to as honestly I do this for the love of the gym and passion of the sport. Can’t wait till it’s time to get on stage but still abit off from that.
But I promise you guys after this growth phase I’m going to get peeled to see how I really look when I’m dialed in and see what needs to be improved most
140g Oats
60g WPI
300g Frozen Banana
400g Potato
250g Chicken Breast
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
Honey soy marinade
30g Cluster dextrin
10g BCAA
Pre stack
25mg Anadrol
2 scoops of Pump formula
Glycerol
600mg Lcarntine
Training HUGE PUSH DAY!!!
the picture doesn’t do justice but the pump and how I was feeling and looking today was amazing.
Flat plate loaded press 4.5PPs x12
Plate loaded shoulder press 4PPs 2x11,10
Pec deck 3x12 104kg
Seated lateral raise machine 96kg 3x10,11,9
Cable fly 22.5kg 4x 12 (pump from these was crazy I didn’t want to stop
Dumbell rear delt fly 12.5kg 3x10,10.9
Attachments
Always good to notice your strength getting better.
That's a good sign means your body is healthy and getting stronger.
That's a good sign means your body is healthy and getting stronger.
Bro, let's see some red meat.
Don't see any on the update. Got to push it harder.
Don't see any on the update. Got to push it harder.
Perfect update, man, you explained everything. So clear in this log
We support you 100% And I love that. You're adjusting things, as you go.
We support you 100% And I love that. You're adjusting things, as you go.
Have 300g rump steak daily
Good update brother. Glad to see positive news on the leg. Great job on the cardio too.
Very nice work
TUESDAY LOG
LEG DAYYYYYY
leg is feeling good but still being cautious we kept the weight down slightly but really focused on time under tension and rom. It was overall a great season.
Leg press 6PPS 3x12,11,11
Leg extension single leg 54KG 3x11,11,10
Seated hamstring curls 85kg 3x15,12,11
Abductor machine 130kg 3x12
Adduction machine 130kg 3x12
Lying hamstring curls 54kg 3x12
Seated Calf raises 4x12 60kg
140g Oats
60g WPI
300g Frozen Banana
400g Potato
250g tuna
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
Satay marinade
30g Cluster dextrin
10g BCAA
Pre stack
25mg Anadrol
2 scoops of Pump formula
600mg Lcarntine
We are pushing through this growth phase very well, and embracing being a little heavier but I am doing everything I can to make life a little easier
cardio has been moved to post WO because doing cardio at 3-4am is pointless if im getting less sleep.
Steps 16,540
Cardio 25min Post WO
LEG DAYYYYYY
leg is feeling good but still being cautious we kept the weight down slightly but really focused on time under tension and rom. It was overall a great season.
Leg press 6PPS 3x12,11,11
Leg extension single leg 54KG 3x11,11,10
Seated hamstring curls 85kg 3x15,12,11
Abductor machine 130kg 3x12
Adduction machine 130kg 3x12
Lying hamstring curls 54kg 3x12
Seated Calf raises 4x12 60kg
140g Oats
60g WPI
300g Frozen Banana
400g Potato
250g tuna
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
Satay marinade
30g Cluster dextrin
10g BCAA
Pre stack
25mg Anadrol
2 scoops of Pump formula
600mg Lcarntine
We are pushing through this growth phase very well, and embracing being a little heavier but I am doing everything I can to make life a little easier
cardio has been moved to post WO because doing cardio at 3-4am is pointless if im getting less sleep.Steps 16,540
Cardio 25min Post WO
@Ben10 awesome work steadily going up!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Ben10 legs are feel good which is the anadrol pumpTUESDAY LOG
LEG DAYYYYYY
leg is feeling good but still being cautious we kept the weight down slightly but really focused on time under tension and rom. It was overall a great season.
Leg press 6PPS 3x12,11,11
Leg extension single leg 54KG 3x11,11,10
Seated hamstring curls 85kg 3x15,12,11
Abductor machine 130kg 3x12
Adduction machine 130kg 3x12
Lying hamstring curls 54kg 3x12
Seated Calf raises 4x12 60kg
140g Oats
60g WPI
300g Frozen Banana
400g Potato
250g tuna
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
Satay marinade
30g Cluster dextrin
10g BCAA
Pre stack
25mg Anadrol
2 scoops of Pump formula
600mg Lcarntine
We are pushing through this growth phase very well, and embracing being a little heavier but I am doing everything I can to make life a little easier
Steps 16,540
Cardio 25min Post WO
Thursday 27/2/25
Fatigue is very high from work but rested the previous day. The plan was to get in and out as fast as possible and just get some sleep.
Push day
Incline plate loaded press 3.5PPS 3x12,11,11
Cable fly 17.5kg 4x12
Plate loaded shoulder press 3.5PPS 3x12,10,10
Tricep Flatbar pushdown 54kg 3x12
Seated Lateral raise machine 70kg 2x15
Friday is meant to be leg day, so if work isn’t too crazy and I’m not feeling absolutely fatigued I plan on doing a big session if needed I’ll swap Friday and Saturdays sessions around becusse arms is always a little less taxing on the body.
Meals still remain the same as it’s very easy to consume whilst working big days. I plan on booking a holiday in the coming months so really need to make use of March and try grow as much as possible prior to a mini cut before I leave for holiday.
Fatigue is very high from work but rested the previous day. The plan was to get in and out as fast as possible and just get some sleep.
Push day
Incline plate loaded press 3.5PPS 3x12,11,11
Cable fly 17.5kg 4x12
Plate loaded shoulder press 3.5PPS 3x12,10,10
Tricep Flatbar pushdown 54kg 3x12
Seated Lateral raise machine 70kg 2x15
Friday is meant to be leg day, so if work isn’t too crazy and I’m not feeling absolutely fatigued I plan on doing a big session if needed I’ll swap Friday and Saturdays sessions around becusse arms is always a little less taxing on the body.
Meals still remain the same as it’s very easy to consume whilst working big days. I plan on booking a holiday in the coming months so really need to make use of March and try grow as much as possible prior to a mini cut before I leave for holiday.
if you cant do all out legs go slow on the legs, you can still do volume bro
FRIDAY | pic is just a quick screenshot from post session flex.
Was a very quick session 35min cardio 30min weights. Little extra cardio as have 2 outtings planned this weekend so little increased output to make myself feel a little less guilty.
Have to work tomorrow so 4am wake up yay. But Sunday is day off so I’ll be doing a huge leg session and putting the dinners before calories to good use haha.
20min stationary bike
15min incline walk
Meals
140g Oats
60g WPI
300g Frozen Banana
400g rice
250g salmon
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
Satay marinade
30g Cluster dextrin
10g BCAA
Pre stack
25mg Anadrol
1 scoop of Pump formula
1 scoop high stim pre
Training ( restricted for time)
Preacher curls 2x12 drop set 2x10
Hammer curls 2x20 22.5kg
Seated Tricep pushdown 3.5PPS 3x10
Tricep rope extensions 2x14,11 35kg
Cable Flatbar curls 2x10,12
Was a very quick session 35min cardio 30min weights. Little extra cardio as have 2 outtings planned this weekend so little increased output to make myself feel a little less guilty.
Have to work tomorrow so 4am wake up yay. But Sunday is day off so I’ll be doing a huge leg session and putting the dinners before calories to good use haha.
20min stationary bike
15min incline walk
Meals
140g Oats
60g WPI
300g Frozen Banana
400g rice
250g salmon
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
Satay marinade
30g Cluster dextrin
10g BCAA
Pre stack
25mg Anadrol
1 scoop of Pump formula
1 scoop high stim pre
Training ( restricted for time)
Preacher curls 2x12 drop set 2x10
Hammer curls 2x20 22.5kg
Seated Tricep pushdown 3.5PPS 3x10
Tricep rope extensions 2x14,11 35kg
Cable Flatbar curls 2x10,12
@Ben10 thats you flexing bro nice you thick and built, big arms but hard to see video only like a few secs played for me
your meals, you got any probiotics there?
Thanks for taking the time to post up the little video.
You look, fantastic. Keep it up.
You look, fantastic. Keep it up.
@Ben10 looking jacked bro!!
@Ben10 Keep up the good work bro......
Monday 3/3/25
Used the weekend to rest as had to work all weekend but was worth it. Has today off work so allowed me to catch up on sleep, training and just have some time to myself.
Bloods will be pulled this week, determines if I keep going or pull back to cruise and fix what’s needed but in all honestly I should be perfect.
Meals were
140g Oats
60g WPI
200g Blueberries
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
BBQ marinade
250g Rice
Beef
Homemade Honey chilli sauce
Mixed frozen veg
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
Training
Push day
Flat plate loaded press 4PPS 2x12,10
Plate loaded shoulder press 4PPS 2x8,7
Incline plate loaded press 3.5PPS 2x12,10
Cable fly 17.5kg 3x12
Seated lateral raise machine 74kg 3x10,8,9
Stationary bike 30min Post WO
Used the weekend to rest as had to work all weekend but was worth it. Has today off work so allowed me to catch up on sleep, training and just have some time to myself.
Bloods will be pulled this week, determines if I keep going or pull back to cruise and fix what’s needed but in all honestly I should be perfect.
Meals were
140g Oats
60g WPI
200g Blueberries
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
BBQ marinade
250g Rice
Beef
Homemade Honey chilli sauce
Mixed frozen veg
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
Training
Push day
Flat plate loaded press 4PPS 2x12,10
Plate loaded shoulder press 4PPS 2x8,7
Incline plate loaded press 3.5PPS 2x12,10
Cable fly 17.5kg 3x12
Seated lateral raise machine 74kg 3x10,8,9
Stationary bike 30min Post WO
@Ben10 you doing a lot of 10 reps like loaded press, how about 15?
DELOAD WEEK
sorry for not being active this week boys as decided a deload week was needed. Training wasn’t logged and my meals pre much remained the same.
Fatigue was extremely high from work and training but I’m keen to get back into on Sunday and smash next week.
Heading into 10th week of growth phase
Weight: 125.3kg
Height: 6’4
So far have made some solid visual improvements, quads, calves and triceps are still lagging behind but it’s just a matter of time before they catch up.
Off to work now with a huge leg day planned for either tonight or tomorrow depending how work goes.
Meals & Supplements will remain at this, with fruit and veg just changing day to day.
140g Oats
60g WPI
200g Blueberries
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
BBQ marinade
250g Rice
Beef
Homemade Honey chilli sauce
Mixed frozen veg
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
sorry for not being active this week boys as decided a deload week was needed. Training wasn’t logged and my meals pre much remained the same.
Fatigue was extremely high from work and training but I’m keen to get back into on Sunday and smash next week.
Heading into 10th week of growth phase
Weight: 125.3kg
Height: 6’4
So far have made some solid visual improvements, quads, calves and triceps are still lagging behind but it’s just a matter of time before they catch up.
Off to work now with a huge leg day planned for either tonight or tomorrow depending how work goes.
Meals & Supplements will remain at this, with fruit and veg just changing day to day.
140g Oats
60g WPI
200g Blueberries
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
125g Blueberries
20g honey
200g Chicken Breast
400g Rice
BBQ marinade
250g Rice
Beef
Homemade Honey chilli sauce
Mixed frozen veg
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
Attachments
deload is going nicely bro and you look super thick at 125kg @Ben10
MONDAY LOG & Tuesday
Week 10 : 125.3kg
No big changes this week besides swapping back to faster cardio daily and the introduction of 500mg Berberine with m2 & m3 as well as increasing electrolyte intake because I’m constantly sweating all day at work. Slowly starting to see some improvements in quads & hamstrings which is great.
Cardio
20min Fasted
Meals
140g Oats
60g WPI
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
400g Rice
Chicken breast
BBQ marinade
250g Rice
300g Chicken breast
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
Meals and supplements were the same for both days.
Training
Monday Pull
Cable row 106kg 3x11,10,10
Lat pulldown 100kg 3x12,10,10
Tbar row 60kg 2x11,10
Preacher curl 110kg 2x12
Cable pull over 42.5kg 3x11,10,10
Tuesday Legs
Adduction Machine 134kg 2x18,13
Abduction Machine 134kg 3x20,14,11
Seated Calf Raise 60kg 3x15,15,12
Lying hamstring curl 72kg 2x11,10
Seated hamstring curl 118kg 3x12,11,8
Week 10 : 125.3kg
No big changes this week besides swapping back to faster cardio daily and the introduction of 500mg Berberine with m2 & m3 as well as increasing electrolyte intake because I’m constantly sweating all day at work. Slowly starting to see some improvements in quads & hamstrings which is great.
Cardio
20min Fasted
Meals
140g Oats
60g WPI
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
400g Rice
Chicken breast
BBQ marinade
250g Rice
300g Chicken breast
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
Meals and supplements were the same for both days.
Training
Monday Pull
Cable row 106kg 3x11,10,10
Lat pulldown 100kg 3x12,10,10
Tbar row 60kg 2x11,10
Preacher curl 110kg 2x12
Cable pull over 42.5kg 3x11,10,10
Tuesday Legs
Adduction Machine 134kg 2x18,13
Abduction Machine 134kg 3x20,14,11
Seated Calf Raise 60kg 3x15,15,12
Lying hamstring curl 72kg 2x11,10
Seated hamstring curl 118kg 3x12,11,8
Attachments
500mgs berberine bro? you need like 2 grams
i see the pull is going good but up the reps too
Don't forget to post up some meal pictures, not just what you're eating. It's always good to see that.
10th week of the growth. Phase will be really cool. You are a big dude for sure. 125 kg is big.
bro impressive results.
and i love your positive attitude. i want to see more beef though.
and i love your positive attitude. i want to see more beef though.
WED & THURSDAY LOG
some small changes coming into place, as of Monday we have a little reduce in total AAS and pull back to 25mg Test E per day 20mg Mast E per day. Over the last 10 weeks I have made some significant size changes, pictures don’t do justice but this is the largest I have been.
As of this morning 126.7KG
We are strong,large, watery and a little too fluffy.
Meals remain the same, supps pulled back and no changes to training. Pic attached of current physique by no means am I satisfied.
Cardio
20min Fasted
Meals
140g Oats
60g WPI
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
400g Rice
Chicken breast
BBQ marinade
250g Rice
300g Chicken breast
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
Wednesday
Leg day
Leg press 8PPS 3x9,10,9
Seated hamstring curl 104kg 2x14,13
Hack squat 4.25PPS 1x9
Leg extensions 3x96kg 10,11,8
Adduction machine 134kg 2x15,12
abduction machine 134kg 2x15,13
Thursday pull
Lat pulldown 100kg 2x9,11
Cable row 104kg 2x11,14
Cable pullover 32.5kg 14,12,12
Tbar row 60kg 3x10,9,8
Low row 4pps 2x13,10
some small changes coming into place, as of Monday we have a little reduce in total AAS and pull back to 25mg Test E per day 20mg Mast E per day. Over the last 10 weeks I have made some significant size changes, pictures don’t do justice but this is the largest I have been.
As of this morning 126.7KG
We are strong,large, watery and a little too fluffy.
Meals remain the same, supps pulled back and no changes to training. Pic attached of current physique by no means am I satisfied.
Cardio
20min Fasted
Meals
140g Oats
60g WPI
400g rice
250g tuna
100g corn
100g Cucumber
300g Rump
400g Rice
140g Oats
60g WPI
400g Rice
Chicken breast
BBQ marinade
250g Rice
300g Chicken breast
30g Cluster dextrin
10g BCAA
Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens
Wednesday
Leg day
Leg press 8PPS 3x9,10,9
Seated hamstring curl 104kg 2x14,13
Hack squat 4.25PPS 1x9
Leg extensions 3x96kg 10,11,8
Adduction machine 134kg 2x15,12
abduction machine 134kg 2x15,13
Thursday pull
Lat pulldown 100kg 2x9,11
Cable row 104kg 2x11,14
Cable pullover 32.5kg 14,12,12
Tbar row 60kg 3x10,9,8
Low row 4pps 2x13,10
Fasted cardio is a great tool. Meals are sounding really good.
126kg is a big one bro, please get pics up
i see a lot of volume but not sure how your cardio is
Cardio is honestly great despite being a bigger guy. I work a very physical job and do a minimum of 20min cardio daily
LevButlerov
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You look good, very big and you can cut down if you can cut carbs more.
@Ben10 the job cardio the body gets used to it.
@Ben10 nice work getting some fasted cardio in. Best cardio to get
Friday
Leg day
Single leg leg press 8PPS 2x11,9
Hack squat 4.75PPS 2x11,7
Single leg extension 72kg 4x10,9,10,8
Seated calf raise 80kg 3x12
Hip thrust 4PPS 2x9,8
Food & Supplements remained the same only change was had no intra workout and had 150g banana, 4 rice crackers and pink salt as pre workout snack. Currently the strongest I have Bren and in the gym I have so much aggression to throw the weights around
Leg day
Single leg leg press 8PPS 2x11,9
Hack squat 4.75PPS 2x11,7
Single leg extension 72kg 4x10,9,10,8
Seated calf raise 80kg 3x12
Hip thrust 4PPS 2x9,8
Food & Supplements remained the same only change was had no intra workout and had 150g banana, 4 rice crackers and pink salt as pre workout snack. Currently the strongest I have Bren and in the gym I have so much aggression to throw the weights around
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Monday log
Had the weekend off training as had 2 outtings on both Friday night and Saturday day/night and I knew caloric intake and meals wouldn’t be good at all.
Coming into Monday I set myself a few small goals as the cruise begins
25mg Test E per day
20mg Mast per day
My blood work is pre decent but a small cruise with food at maintenance calorie is the plan now before doing a mini cut before going traveling.
Food
M1
100g oats
60g WPI
100g Blueberries
100g Raspberries
M2
300g rump
300g Potato
BBQ sauce
M3
200g Chicken Breast
400g Rice
Lettuce
Cucumber
M4
200g Tuna
4 slices of break
Low fat Mayo
M5
100g Blueberries
100g Raspberry
100g Banana
60g WPI
150g Yopro Yogurt
Training Push
Todays session was great, still seeing week to week improvements in the gym. Few different exercises today tho.
Neutral grip pin loaded chest press 82kg 3x11,10,9
Plate loaded incline press 3.5PPs 2x11,12
Smith machine shoulder press 2PPS 3x12,12,10
Cable fly 17.5kg 3x9,10,9
Lying cuffed lateral raise 12.5kg 3x12,11,11
Few difference exercises but things felt great, really made good use of the change. Pump was absolutely insane and It feels good to be getting stronger and enjoying training. Pull session tomorrow and I am keen!
Few small changes to the food intake as just used what was in the house to save me
Going food shopping tomorrows meals will be very similar but I’ll make sure to get a few pics if I remember.
20min Cardio Daily
11,237 Steps. Didn’t have my watch on to track steps during work so would be 100% over 20k as these steps are just from after work 3pm-9pm. Which includes taking the dog for a walk and me clocking steps in between sets in the gym
Had the weekend off training as had 2 outtings on both Friday night and Saturday day/night and I knew caloric intake and meals wouldn’t be good at all.
Coming into Monday I set myself a few small goals as the cruise begins
25mg Test E per day
20mg Mast per day
My blood work is pre decent but a small cruise with food at maintenance calorie is the plan now before doing a mini cut before going traveling.
Food
M1
100g oats
60g WPI
100g Blueberries
100g Raspberries
M2
300g rump
300g Potato
BBQ sauce
M3
200g Chicken Breast
400g Rice
Lettuce
Cucumber
M4
200g Tuna
4 slices of break
Low fat Mayo
M5
100g Blueberries
100g Raspberry
100g Banana
60g WPI
150g Yopro Yogurt
Training Push
Todays session was great, still seeing week to week improvements in the gym. Few different exercises today tho.
Neutral grip pin loaded chest press 82kg 3x11,10,9
Plate loaded incline press 3.5PPs 2x11,12
Smith machine shoulder press 2PPS 3x12,12,10
Cable fly 17.5kg 3x9,10,9
Lying cuffed lateral raise 12.5kg 3x12,11,11
Few difference exercises but things felt great, really made good use of the change. Pump was absolutely insane and It feels good to be getting stronger and enjoying training. Pull session tomorrow and I am keen!
Few small changes to the food intake as just used what was in the house to save me
Going food shopping tomorrows meals will be very similar but I’ll make sure to get a few pics if I remember.
20min Cardio Daily
11,237 Steps. Didn’t have my watch on to track steps during work so would be 100% over 20k as these steps are just from after work 3pm-9pm. Which includes taking the dog for a walk and me clocking steps in between sets in the gym
LevButlerov
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Head Moderator
Raptor Labs VIP
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Domestic-Supply.com
@Ben10 25mgs of test 20mgs of masteron, you going to sub Q this?
20k steps is a lot, you're doing what?
Yeh with insulin pins
Construction and carpentry bro, so I’m on my feet all day carrying heavy stuff
Tuesday 18/3
Pullday today, focus on upper back essentially row to grow haha. Feeling great atm food will slowly reduce whilst cruising, atm just enjoying food and training. Being able to eat how much/what I want but still keeping it very clean will have the odd small snack here and there before bed but not going to restrict myself from social life till I commit to prep trying to have a health balance.
19k steps.
20min Fasted cardio
Training
Tbar row 60kg 3x11,8,8
Upper back plate loaded row 5.5PPS 2x13,11
Close grip cable row 120kg 3x10,10,9
Plate loaded low row 4.5PPs 2x11,12
Cable pullovers 37.5kg 3x12
M1
50g Oats
70g WPI
Cinnamon
20g Honey
M2
400g rice
200g tuna
White onion
30g low fat Mayo
M3
Protein Bar
Electrolyte drink
M4
250g Rice
200g chicken breast
Corn
Capsicum
Red onion
M5
100g oats
30g WPI
100g Blueberries
100g Raspberries
For those asking actually got some meal pics for once. Leg day tomorrow so early nights sleep trying to be asleep for 9pm.
Pullday today, focus on upper back essentially row to grow haha. Feeling great atm food will slowly reduce whilst cruising, atm just enjoying food and training. Being able to eat how much/what I want but still keeping it very clean will have the odd small snack here and there before bed but not going to restrict myself from social life till I commit to prep trying to have a health balance.
19k steps.
20min Fasted cardio
Training
Tbar row 60kg 3x11,8,8
Upper back plate loaded row 5.5PPS 2x13,11
Close grip cable row 120kg 3x10,10,9
Plate loaded low row 4.5PPs 2x11,12
Cable pullovers 37.5kg 3x12
M1
50g Oats
70g WPI
Cinnamon
20g Honey
M2
400g rice
200g tuna
White onion
30g low fat Mayo
M3
Protein Bar
Electrolyte drink
M4
250g Rice
200g chicken breast
Corn
Capsicum
Red onion
M5
100g oats
30g WPI
100g Blueberries
100g Raspberries
For those asking actually got some meal pics for once. Leg day tomorrow so early nights sleep trying to be asleep for 9pm.
Attachments
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