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@Ben10 EVO family loves you and respects you. keep up the good work. you won't go wrong!
@Ben10 weight training is A+. keep up the good work on this. nice notes added.
don't be angry man, just walk away don't get into fights!
8/5/25
rest and recovery day
Today was one of those days where I woke up at 2:45am feeling sore as fuck fatigued and just didn’t want to do life. So I called my boss told him I need a rest and first thing I did was booked a remedial appointment.
Started off the morning with 40 min fasted cardio
Then headed to my appointment. Got alot of work done to my shoulder and upper back as these areas are causing me a bit of pain and discomfort. I’m hoping this will make a difference. From here I went in the pool and did a 30min of laps ( not very fast
)
The gym session, something a little different as we are just trying to recovery.
Foam rolling & Stretching
20min Steps at 5KMPH pace
15min Stationary bike
3 sets of plate loaded ab crunch 3x15 20kg
I enjoy cardio and find it relaxing hence why I do so much.
We are getting leaner and feeling good heading to bed early now and praying a few extra hours of sleep will do me good.
Have added in Melatonin now to sleep routine with my GH and sleep supplements
rest and recovery day
Today was one of those days where I woke up at 2:45am feeling sore as fuck fatigued and just didn’t want to do life. So I called my boss told him I need a rest and first thing I did was booked a remedial appointment.
Started off the morning with 40 min fasted cardio
Then headed to my appointment. Got alot of work done to my shoulder and upper back as these areas are causing me a bit of pain and discomfort. I’m hoping this will make a difference. From here I went in the pool and did a 30min of laps ( not very fast
)The gym session, something a little different as we are just trying to recovery.
Foam rolling & Stretching
20min Steps at 5KMPH pace
15min Stationary bike
3 sets of plate loaded ab crunch 3x15 20kg
I enjoy cardio and find it relaxing hence why I do so much.
We are getting leaner and feeling good heading to bed early now and praying a few extra hours of sleep will do me good.
Have added in Melatonin now to sleep routine with my GH and sleep supplements
Attachments
@Ben10 Cardio is some of the best relaxing, and you can listen to podcast too, you listening to the EVO podcast?8/5/25
rest and recovery day
Today was one of those days where I woke up at 2:45am feeling sore as fuck fatigued and just didn’t want to do life. So I called my boss told him I need a rest and first thing I did was booked a remedial appointment.
Started off the morning with 40 min fasted cardio
Then headed to my appointment. Got alot of work done to my shoulder and upper back as these areas are causing me a bit of pain and discomfort. I’m hoping this will make a difference. From here I went in the pool and did a 30min of laps ( not very fast
The gym session, something a little different as we are just trying to recovery.
Foam rolling & Stretching
20min Steps at 5KMPH pace
15min Stationary bike
3 sets of plate loaded ab crunch 3x15 20kg
I enjoy cardio and find it relaxing hence why I do so much.
We are getting leaner and feeling good heading to bed early now and praying a few extra hours of sleep will do me good.
Have added in Melatonin now to sleep routine with my GH and sleep supplements
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z
@Ben10 gains are well worth it bro!
9/5/24
Feeling good atm, shoulder is still causing issues but nothing to crazy I’m waiting on more BPC & TB to arrive so can get it in asap.
Push day (no crazy number becuase of the shoulder just wanted to get a pump rather than sitting at home)
Cable flys
3x15 12.5kg
Pec deck
3x13 104kg
Incline plate loaded press
3x12 3PPS
Tricep push down flat bar
4x15 54kg
20min cardio PWO
20min Steps
Very average day but physique is coming in nicely will have a physique update sunday.
Feeling good atm, shoulder is still causing issues but nothing to crazy I’m waiting on more BPC & TB to arrive so can get it in asap.
Push day (no crazy number becuase of the shoulder just wanted to get a pump rather than sitting at home)
Cable flys
3x15 12.5kg
Pec deck
3x13 104kg
Incline plate loaded press
3x12 3PPS
Tricep push down flat bar
4x15 54kg
20min cardio PWO
20min Steps
Very average day but physique is coming in nicely will have a physique update sunday.
10/5/25
Huge day today managed to get a great nights sleep and wake up feeling refreshed no work today and not much to do around the house. Double session today Cus why tf not.
Faster AM session Arms + Cardio
Pre WO supps
20g Cluster Dextrin
2 servings of pump formula
DB Hammer Curl
Set 1 20kg x20
Set 2 20kgx24
Set 3 22.5kg x19
Single Arm Preacher Curl
Set 1 40kg x12
Set 2 47.5kg x9
Set 3 50kg x13 (had a longer rest and the weight moved so easy)
Tricep Pushdown flat bar
Set 1 54kg + 20kg plate x14
Set 2 54kg + 20kg plate x11
Set 3 54kg + 20kg plate x9
Tricep Rope Extension
Set 1 25kg x12
Set 2 25x 11
30min Stationary bike
Simple yet effective, little pump hard sets to star the morning.
PM Session
Pre WO supplement
2 servings high stim pre
Liquid glycerol
9mg Yohimbine
Hams and glutes
Seated Hamstring Curls
Set 1 96kg x12 drop set 40kg x15
Set 2 96kg x9 dropset 40kg x11
Lying Hamstring curl
Set 1 60kg x15
Set 2 72kg x9
Hipthrust
Set 1 4PPS x11
Set 2 4PPS x7 drop set 3PPs x10 2PPS x12
plate loaded shrug machine for RDls
Set 1 1PPs x12
Set 2 3PPS x9
Set 3 3PPS x8
15min cardio Post WO
Huge day today managed to get a great nights sleep and wake up feeling refreshed no work today and not much to do around the house. Double session today Cus why tf not.
Faster AM session Arms + Cardio
Pre WO supps
20g Cluster Dextrin
2 servings of pump formula
DB Hammer Curl
Set 1 20kg x20
Set 2 20kgx24
Set 3 22.5kg x19
Single Arm Preacher Curl
Set 1 40kg x12
Set 2 47.5kg x9
Set 3 50kg x13 (had a longer rest and the weight moved so easy)
Tricep Pushdown flat bar
Set 1 54kg + 20kg plate x14
Set 2 54kg + 20kg plate x11
Set 3 54kg + 20kg plate x9
Tricep Rope Extension
Set 1 25kg x12
Set 2 25x 11
30min Stationary bike
Simple yet effective, little pump hard sets to star the morning.
PM Session
Pre WO supplement
2 servings high stim pre
Liquid glycerol
9mg Yohimbine
Hams and glutes
Seated Hamstring Curls
Set 1 96kg x12 drop set 40kg x15
Set 2 96kg x9 dropset 40kg x11
Lying Hamstring curl
Set 1 60kg x15
Set 2 72kg x9
Hipthrust
Set 1 4PPS x11
Set 2 4PPS x7 drop set 3PPs x10 2PPS x12
plate loaded shrug machine for RDls
Set 1 1PPs x12
Set 2 3PPS x9
Set 3 3PPS x8
15min cardio Post WO
Good session there brother
Double sessions are killer! Good shit man. Making great progress
@Ben10 that’s a good workout man. Really like the volume
11/5/25
Quads & Chest weird combo don’t ask, Mother’s Day here today so allocated a load a boat load of calories for my dinner with family so I can enjoy a steak and chips. Training was meant to be push day but decided after first few exercises to add quads in Cus they were Lookin tiny and today was meant to be a rest/recovery day.
Packed my first 2 meals to take out for the day with whilst I was out for a social outing plus some caffeine and electrolyte mix
M1
4 slices Low carb protein bread
200g Chicken Breast
BBQ sauce
M2
100g Oats
60g WPI
300g Banana
M3
Steak dinner
Pre WO Supps
600mg Lcarntine IM
Electrolyte mix
2 scoops pump
2 scoops pre
25g Carbs
10g Glutamine
10g Creatine
Leg extensions
Set 1 104kg x9
Set 2 96kg x12
Set 3 96kg x11
Hack squat
Set 1 4PPS x12
Set 2 4PPS x11
Leg press
Set 1 11PPS x15
Set 2 11PPS x 9
Seated cable press
Set 1 22.5kg x12
Set 2 22.5kg x9
Pec deck
Set 1 104kg x15
Set 2 104kg x12
Incline plate loaded press
Set 1 3PPS x12
Set 2 3PPS x12
Quads & Chest weird combo don’t ask, Mother’s Day here today so allocated a load a boat load of calories for my dinner with family so I can enjoy a steak and chips. Training was meant to be push day but decided after first few exercises to add quads in Cus they were Lookin tiny and today was meant to be a rest/recovery day.
Packed my first 2 meals to take out for the day with whilst I was out for a social outing plus some caffeine and electrolyte mix
M1
4 slices Low carb protein bread
200g Chicken Breast
BBQ sauce
M2
100g Oats
60g WPI
300g Banana
M3
Steak dinner
Pre WO Supps
600mg Lcarntine IM
Electrolyte mix
2 scoops pump
2 scoops pre
25g Carbs
10g Glutamine
10g Creatine
Leg extensions
Set 1 104kg x9
Set 2 96kg x12
Set 3 96kg x11
Hack squat
Set 1 4PPS x12
Set 2 4PPS x11
Leg press
Set 1 11PPS x15
Set 2 11PPS x 9
Seated cable press
Set 1 22.5kg x12
Set 2 22.5kg x9
Pec deck
Set 1 104kg x15
Set 2 104kg x12
Incline plate loaded press
Set 1 3PPS x12
Set 2 3PPS x12
Attachments
HAHAHAHAHAHAHAHA
12/5/25
PHYSIQUE UPDATE
112kg
500 Test E
300 Mast P
3IU GH
2mg Retatrutide
Scale weight has creeped up and holding a little more water in stomach area than usual but it’s nothing serious. Food drop in play now need to just get peeled now. Was sitting around 109kg before adding GH so that could be a factor too.
Looking very average rn but we are making progress!! Keep following along as over the next 4-6 weeks we are getting lean! Thanks
To Liquid Gold Labs for the supps
PHYSIQUE UPDATE
112kg
500 Test E
300 Mast P
3IU GH
2mg Retatrutide
Scale weight has creeped up and holding a little more water in stomach area than usual but it’s nothing serious. Food drop in play now need to just get peeled now. Was sitting around 109kg before adding GH so that could be a factor too.
Looking very average rn but we are making progress!! Keep following along as over the next 4-6 weeks we are getting lean! Thanks
To Liquid Gold Labs for the supps
Attachments
looking good lad, your legs are far bigger than you give yourself credit btw, your tall you have to keep that in perspective, if you stood next to someone 5'9 like me youd make me look like a small child haha also this gh DEFS has water retention, leaner you are the more it will go i the muscle, so as you drop down youll look bigger due to intracellular fullness
win win
@Ben10 you're actually real big bro impressive size at 112kg
growing and getting thicker every time with training
Thanks bro means a lotlooking good lad, your legs are far bigger than you give yourself credit btw, your tall you have to keep that in perspective, if you stood next to someone 5'9 like me youd make me look like a small child haha also this gh DEFS has water retention, leaner you are the more it will go i the muscle, so as you drop down youll look bigger due to intracellular fullness
