Approved Log Testosterone Transformation Log

[Oldmanchops]

LOG UPDATES:
Here is the recap of the last two days sessions that have been completed.
All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Legs & Shoulders

• Seated Hamstring Curl

50kg x10
50kg x10
50kg x10
50kg x 10

• Leg Press

200kg x10
200kg x10
200kg x10
160kg x15

• Bulgarian Spilt Squat

24kg x8
24kg x8
24kg x8

• Leg Extensions

60kg x12
60kg x12
60kg x12

• DB Lateral Raise

15kg x12
15kg x12
15kg x12

• Hanging Leg Hip Raise

3 sets of 15



Push Focused Upper Day 2

• Sternal Cable Press

60kg x 12
60kg x12

• Incline Smith Machine Press

80kg x8
80kg x8
80kg x8

• Barbell JM Bench Press

60kg x10
60kg x10

• Overhead EZ Bar Cable Tricep Extension

70kg x10
70kg x10

• Cabel Lateral Raise

15kg x15
15kg x15
15kg x15

• Cable Rope Hammer Curls

70kg x12
70kg x12
70kg x10
70kg x10

Cardio : 30min Cross Trainer at 134bpm

Diet: We have been on a diet break for the last week, have been consuming roughly 2500 calories a day. Diet begins again in two days for the next part of this push.

Will get some photos posted later this week after checkin with my coach.

 

[ballin2504]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops nice start man. Keep after it n

 

[LevButlerov]

LOG UPDATES:
Here is the recap of the last two days sessions that have been completed.
All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Legs & Shoulders

• Seated Hamstring Curl

50kg x10
50kg x10
50kg x10
50kg x 10

• Leg Press

200kg x10
200kg x10
200kg x10
160kg x15

• Bulgarian Spilt Squat

24kg x8
24kg x8
24kg x8

• Leg Extensions

60kg x12
60kg x12
60kg x12

• DB Lateral Raise

15kg x12
15kg x12
15kg x12

• Hanging Leg Hip Raise

3 sets of 15



Push Focused Upper Day 2

• Sternal Cable Press

60kg x 12
60kg x12

• Incline Smith Machine Press

80kg x8
80kg x8
80kg x8

• Barbell JM Bench Press

60kg x10
60kg x10

• Overhead EZ Bar Cable Tricep Extension

70kg x10
70kg x10

• Cabel Lateral Raise

15kg x15
15kg x15
15kg x15

• Cable Rope Hammer Curls

70kg x12
70kg x12
70kg x10
70kg x10

Cardio : 30min Cross Trainer at 134bpm

Diet: We have been on a diet break for the last week, have been consuming roughly 2500 calories a day. Diet begins again in two days for the next part of this push.

Will get some photos posted later this week after checkin with my coach.

@Oldmanchops intense training with leg press! impressed, waiting on diet

 

[Noah Wixx]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

Sassy is killing it handing out sponsors lately, it is a beautiful thing, welcome into the community and logging, will be following along

 

[Tiger Salman Khan]

@

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops nice start to log man.....keep us posted with the progress.........

 

[25homes]

Really love your split

 

[Oldmanchops]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

 

[LevButlerov]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

Training is going well, but your macros and food is way OFF! your carbs need to drop to 100 and protein to 300 with higher fats. You are eating way too many carbs for your size.

 

[Oldmanchops]

Training is going well, but your macros and food is way OFF! your carbs need to drop to 100 and protein to 300 with higher fats. You are eating way too many carbs for your size.

Thanks for the input and noted. As stated this is a refeed week, I’ve been with my coach for over a year so I feel he understands my body well and what is needed

 

[LevButlerov]

Thanks for the input and noted. As stated this is a refeed week, I’ve been with my coach for over a year so I feel he understands my body well and what is needed

@Oldmanchops at your size, you shouldn't be doing such high carbs, where is your coach? we can discuss it openly.

 

[Oldmanchops]

@Oldmanchops at your size, you shouldn't be doing such high carbs, where is your coach? we can discuss it openly.

@LevButlerov my coach is not part of this forum. But happy for you to dm me anything you would like to pass on to him

 

[LevButlerov]

@LevButlerov my coach is not part of this forum. But happy for you to dm me anything you would like to pass on to him

Your coach has you on too many carbs for your bodyfat imo.

 

[Oldmanchops]

Your coach has you on too many carbs for your bodyfat imo.

Thanks @LevButlerov I’m more than happy to pass this on to him

 

[stevesmi]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

@Oldmanchops
Very good quality food, man. I like the protein, potato and green mixture. I really have a lot of respect for people who either green vegetables.

 

[Oldmanchops]

@Oldmanchops
Very good quality food, man. I like the protein, potato and green mixture. I really have a lot of respect for people who either green vegetables.

Thanks mate. I love green vege there needs to be more people on it imo

 

[stevesmi]

Thanks mate. I love green vege there needs to be more people on it imo

yes i love mixed veggies

 

[SassyPharmaRep]

Killing it bro

 

[BodyMonster34]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

@Oldmanchops bro EVO family love your way. you a true champion. putting in some strong training and good food

 

[ceo]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

@Oldmanchops Bros this fantastic meals you put together! looks good with the tuna and baked potato. It sounds like something I would be eating.

 

[ROIDDERS]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

@Oldmanchops You are doing a great job. Four meals a day and they're all solid. Thanks for talking about the peanut butter that you're using. That doesn't have any added oils or sugars. That's a crucial thing.