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bro that the spirit. when we meet in prison we will be best buddies. guys like us stick togetherThat’s the aim of the game
@Nacho welcome to EVO bro! I will be following your progress!
22-05-25
Legs/core 1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
- Core -
Weighted sit ups
3 x sets
Tempo 1-1-1-1
5kg x 15
5kg x 15
5kg x 15
Leg raise sit ups
5 x sets
Tempo 1-1-1-1
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20
Standing oblique crunches
4 x sets
Tempo 1-1-1-1
9kg x 15
9kg x 15
9kg x 15
9kg x 15
- legs -
Weighted lunges
3 x sets Unweighted
No tempo
9kg x 20
9kg x 20
9kg x 20
Dumbell squats
4 x sets
Tempo 1-1-3-2
11kg x 15
11kg x 15
11kg x 15
11kg x 13
Leg extension
4 x sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 11
20kg x 9
Laying down hamstring curls
4 x sets
Tempo 1-1-3-2
Can’t push this one have 3 bulged disc and when I try to increase weight It loads the lower back up so iv just kept weight same
15 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15
Calf raises (unweighted)
4 x sets
No tempo
Failure
Failure
Failure
Failure
1.
35g oats
Greens powder
2.
250g chicken breast
200g potato
Preworkout.
Hydration salts
Cyclic dextrin
Eaa's
Postworkout meal.
200g potato
250g chicken breast
Greens powder
44g protein shake
Foods:
Kcal 2166
Protein 186
Carbs 246
Fats 46
Gonna reassess the diet this weekend try and tweak a few things around shoulder is feeling great next physio is on Monday and next progress photos are on the 30th
Legs/core 1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
- Core -
Weighted sit ups
3 x sets
Tempo 1-1-1-1
5kg x 15
5kg x 15
5kg x 15
Leg raise sit ups
5 x sets
Tempo 1-1-1-1
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20
Standing oblique crunches
4 x sets
Tempo 1-1-1-1
9kg x 15
9kg x 15
9kg x 15
9kg x 15
- legs -
Weighted lunges
3 x sets Unweighted
No tempo
9kg x 20
9kg x 20
9kg x 20
Dumbell squats
4 x sets
Tempo 1-1-3-2
11kg x 15
11kg x 15
11kg x 15
11kg x 13
Leg extension
4 x sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 11
20kg x 9
Laying down hamstring curls
4 x sets
Tempo 1-1-3-2
Can’t push this one have 3 bulged disc and when I try to increase weight It loads the lower back up so iv just kept weight same
15 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15
Calf raises (unweighted)
4 x sets
No tempo
Failure
Failure
Failure
Failure
1.
35g oats
Greens powder
2.
250g chicken breast
200g potato
Preworkout.
Hydration salts
Cyclic dextrin
Eaa's
Postworkout meal.
200g potato
250g chicken breast
Greens powder
44g protein shake
Foods:
Kcal 2166
Protein 186
Carbs 246
Fats 46
Gonna reassess the diet this weekend try and tweak a few things around shoulder is feeling great next physio is on Monday and next progress photos are on the 30th
Good updates legend, bloodwork looks great!
Welcome into the community
@Nacho bloods look kind of fine broly hard to say just 1 set
the diet is not good at all you lack food broly you need to add protein bars or shakes if you cant eat and get over 200 grams of protein asap
@Nacho great start. Can’t wait to follow along man.
24.05.25
Push 2
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Incline dumbbell press
3 x sets
Tempo 1-1-3-2
13kg x 12
13kg x 11
13kg x 11
Flat dumbbell press
3 x sets
Tempo 1-1-2-2
13kg x 12
13kg x 12
13kg x 12
Dumbbell flys
3 x sets
Tempo 1-1-3-2
7kg x 15
7kg x 12
7kg x 10
- Triceps -
Skull crusher / close grip bench press full lock out
3 x sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
15kg x SC-12 CG-12
15kg x SC-12 CG-12
15kg x SC-12 CG-9
French Press
3 x sets
Tempo 1-2-1-1
9kg x 12
9kg x 12
9kg x 11
Bent over flys
3 x sets
Tempo 1-1-3-1
5kg x 12
5kg x 12
5kg x 12
Side lateral raise
4 x sets
Tempo 1-1-3-2
5kg x 15
5kg x 15
5kg x 15
2.5kg x failure
Foods
1.
35g uncle toby oats
2x yo pro 15g protein yogurts
Greens powder
2.
200g chicken breast
250g potato
Protein bar
3.
200g chicken breast
250g potato
Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Post workout.
44g shake
Greens powder
Kcal 2629
Protein 213
Carbs 292
Fats 63
The shoulder is feeling great everything is feeling stronger, could definitely go up in a few weight just hesitant, do not want to rush anything have another phyiso for another dry needles and deep tissue massage on monday I know the diet is still shit got some time today to do some shopping definitely changing a few things around
Push 2
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
- Chest -
Incline dumbbell press
3 x sets
Tempo 1-1-3-2
13kg x 12
13kg x 11
13kg x 11
Flat dumbbell press
3 x sets
Tempo 1-1-2-2
13kg x 12
13kg x 12
13kg x 12
Dumbbell flys
3 x sets
Tempo 1-1-3-2
7kg x 15
7kg x 12
7kg x 10
- Triceps -
Skull crusher / close grip bench press full lock out
3 x sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
15kg x SC-12 CG-12
15kg x SC-12 CG-12
15kg x SC-12 CG-9
French Press
3 x sets
Tempo 1-2-1-1
9kg x 12
9kg x 12
9kg x 11
- Shoulders -
Bent over flys
3 x sets
Tempo 1-1-3-1
5kg x 12
5kg x 12
5kg x 12
Side lateral raise
4 x sets
Tempo 1-1-3-2
5kg x 15
5kg x 15
5kg x 15
2.5kg x failure
Foods
1.
35g uncle toby oats
2x yo pro 15g protein yogurts
Greens powder
2.
200g chicken breast
250g potato
Protein bar
3.
200g chicken breast
250g potato
Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Post workout.
44g shake
Greens powder
Kcal 2629
Protein 213
Carbs 292
Fats 63
The shoulder is feeling great everything is feeling stronger, could definitely go up in a few weight just hesitant, do not want to rush anything have another phyiso for another dry needles and deep tissue massage on monday I know the diet is still shit got some time today to do some shopping definitely changing a few things around
@Nacho feeling great is top broly but all that spacing in your log can you remove it next time?
Pull 2
25.5.25
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 10
Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12
Dumbell pull overs
4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x13
- rear delts/ traps-
Bent over rear delt flys
5x sets
Tempo 1-1-3-2
5kg x 15
5kg x 15
5kg x 12
5kg x 12
2.5kg x failure
Dumbbell shrugs
5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 12
13kg x 12
-Biceps-
Seated leaning back Hamer curls
3 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
-forearms-
4 x sets
Behind back wrist curls
Tempo 1-1-2-2
20kg x15
20kg x 15
20kg x 15
20kg x failure
Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potato’s
Greens powder
Pre work.
Hydration salts
Cyclic dextrin
Eaa's
Post work out.
44g protein shake
Musashi protein bar
Kcal 2915
Protein 243
Carbs 329
Fats 63
Feeling strength increasing I have tweaked the diet slightly still planing on changing abit around some Feed back on the macros would be much appreciated I’m not exactly sure where I should be aiming physio tonight, it is leg/core day need to see how I pull up after physio if I can use weights if not it will have to be body weight, might even change it to a cardio session and catch up on the legs tomorrow the upper body is feeling good but definitely feeling the work going in
Got some things in motion watch this space lads!
25.5.25
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
- Back -
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 10
Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12
Dumbell pull overs
4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x13
- rear delts/ traps-
Bent over rear delt flys
5x sets
Tempo 1-1-3-2
5kg x 15
5kg x 15
5kg x 12
5kg x 12
2.5kg x failure
Dumbbell shrugs
5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 12
13kg x 12
-Biceps-
Seated leaning back Hamer curls
3 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
-forearms-
4 x sets
Behind back wrist curls
Tempo 1-1-2-2
20kg x15
20kg x 15
20kg x 15
20kg x failure
Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potato’s
Greens powder
Pre work.
Hydration salts
Cyclic dextrin
Eaa's
Post work out.
44g protein shake
Musashi protein bar
Kcal 2915
Protein 243
Carbs 329
Fats 63
Feeling strength increasing I have tweaked the diet slightly still planing on changing abit around some Feed back on the macros would be much appreciated I’m not exactly sure where I should be aiming physio tonight, it is leg/core day need to see how I pull up after physio if I can use weights if not it will have to be body weight, might even change it to a cardio session and catch up on the legs tomorrow the upper body is feeling good but definitely feeling the work going in
Got some things in motion watch this space lads!
26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.
Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potato’s
Greens powder
Snack.
44g protein shake
Musashi protein bar
Hydration salts
Kcal 2915
Protein 243
Carbs 329
Fats 63
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.
Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potato’s
Greens powder
Snack.
44g protein shake
Musashi protein bar
Hydration salts
Kcal 2915
Protein 243
Carbs 329
Fats 63
@Nacho you're trying to grow right? you need bigger drop sets with big weights low reps as well. And carbs need to go up with protein.
Tryna put some size on, just don’t want to go to hard and cause the shoulder to play up, while still in recovery I’ll keep the upper body weights low but I’ll start jacking up the legs and as the shoulder gets better will start to increase weights
Haha was thinking the same thing.
Solid updates @Nacho! Refine and polished things as you build the right knowledge but most of all just stay consistent. Consistency and time will reward you.
If you want size you need food, even with shoulders hurt switch to lower bodyfat more. @Nacho
@Nacho one thing that can be corrected easily. dump the greens powders for real veggies. greens powder are counter productive
@Nacho bro you lookin good on this. i want to see some more red meat though. don't see any on this list maybe i am not seeing it
@Nacho bros i gotta do the deep tissue. my body not the same since plumbing accident. Sound like you feeling better.
