Approved Log On going transformation Log

[RoySimpson]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



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 x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

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

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho awesome work right here bro!

 

[Nacho]

Powered by Notorious Labs @bigdawg1
29.05.25
Push
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 12
13kg x 12

Flat dumbbell press
3 x sets
Tempo 1-1-2-2
13kg x 12
13kg x 12
13kg x 12
Chest is feeling good gonna sit on this weight for another week don’t want to agitate the shoulder

Dumbbell flys
3 x sets
Tempo 1-1-3-2
7kg x 15
7kg x 14
7kg x 11

- 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-12
Tris felt good will be increasing next push day

French Press
3 x sets
Tempo 1-2-1-1
9kg x 12
9kg x 12
9kg x 12

Shoulders -
Bent over flys
3 x sets
Tempo 1-1-3-1
7kg x 12
7kg x 12
7kg x 10

Side lateral raise
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x failure

Foods
1.
Abe’s bagel with jam
2x yo pro 15g protein yogurts
Kiwi fruit



2.
250g chicken breast
250g potato
Mission salt reduced wraps x2



3.
250g chicken breast
250g potato
70g raw spinach



Pre workout.
Hydration salts
Cyclic dextrin
Eaas
Coconut water



Post workout.
44g shake
Musashi protein bar

Kcal 3495
Protein 257
Carbs 434
Fats 76



Feeling good increased a few things with the food yesterday will be better once body is used to it the appetite is struggling abit, how much spinach and broccoli should I be aiming for a day?

Shoulder is feeling good next session with physio is on Monday, it’s been a rather slow progress on healing and iv been looking into bcp-157 and tb-500 in something that could assist it moving abit faster what are your thoughts? Progress photos for 8 weeks mark will be uploaded tomorrow, once again id like to thank Notorious Labs @bigdawg1 for letting me join the team! Excited to see my transformation at the end.

For any power ups make sure you hit up Notorious Labs @bigdawg1 quick replies quicker posting best product going around

 

[ballin2504]

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

@Nacho nice work man! Love the macros

 

[Npcclassicphysique champ]

Powered by Notorious Labs @bigdawg1
29.05.25
Push
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 12
13kg x 12

Flat dumbbell press
3 x sets
Tempo 1-1-2-2
13kg x 12
13kg x 12
13kg x 12
Chest is feeling good gonna sit on this weight for another week don’t want to agitate the shoulder

Dumbbell flys
3 x sets
Tempo 1-1-3-2
7kg x 15
7kg x 14
7kg x 11

- 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-12
Tris felt good will be increasing next push day

French Press
3 x sets
Tempo 1-2-1-1
9kg x 12
9kg x 12
9kg x 12

Shoulders -
Bent over flys
3 x sets
Tempo 1-1-3-1
7kg x 12
7kg x 12
7kg x 10

Side lateral raise
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x failure

Foods
1.
Abe’s bagel with jam
2x yo pro 15g protein yogurts
Kiwi fruit



2.
250g chicken breast
250g potato
Mission salt reduced wraps x2



3.
250g chicken breast
250g potato
70g raw spinach



Pre workout.
Hydration salts
Cyclic dextrin
Eaas
Coconut water



Post workout.
44g shake
Musashi protein bar

Kcal 3495
Protein 257
Carbs 434
Fats 76



Feeling good increased a few things with the food yesterday will be better once body is used to it the appetite is struggling abit, how much spinach and broccoli should I be aiming for a day?

Shoulder is feeling good next session with physio is on Monday, it’s been a rather slow progress on healing and iv been looking into bcp-157 and tb-500 in something that could assist it moving abit faster what are your thoughts? Progress photos for 8 weeks mark will be uploaded tomorrow, once again id like to thank Notorious Labs @bigdawg1 for letting me join the team! Excited to see my transformation at the end.

For any power ups make sure you hit up Notorious Labs @bigdawg1 quick replies quicker posting best product going around

post workout good meal and proteing going right places you just need to up the carbs to 500 and protein to 300 @Nacho

 

[Nacho]

post workout good meal and proteing going right places you just need to up the carbs to 500 and protein to 300 @Nacho

I’ll be working towards that mate! I have just increased a few things struggling with the appetite at the moment ! Needa maybe give it a week to let the body get used to it

 

[Npcclassicphysique champ]

I’ll be working towards that mate! I have just increased a few things struggling with the appetite at the moment ! Needa maybe give it a week to let the body get used to it

food is your friend in this journey

 

[ceo]

Thanks brother adding some spinach and broccoli in! Will be in the updated log!

bros spinach good. just like popeye!

 

[25homes]

Doing good Bru

 

[Noah Wixx]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



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 x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

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

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

I dig the super set

 

[Nacho]

30.5.25
Legs/core
Powered by Notorious Labs @bigdawg1

Warm up

3 mins skipping
20 push ups
3 mins skipping
20 squats
3 mins skipping

*core*

Weighted sit ups
4 x sets
5kg x 15
5kg x 15
5kg x 15
5kg x 14

Leg raise sit ups
3 x sets
Unweighted x 35
Unweighted x 35
Unweighted x 30


Standing oblique crunches
4 x sets
13kg x 12
13kg x 12
13kg x 12
13kg x 12

*Legs*

Dumbell squats
4 x sets Unweighted
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 11

Leg extensions
4 x sets Unweighted
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 8

Laying Hamstring curls
4 sets
Tempo 1-1-2-1
15kg x 15
15kg x 15
15kg x 12
15kg x 13
Slept abit funny woke up and lower back was flared up didn’t wanna push this one to hard



Calf raises
4 x sets
15kg x 30
15kg x 30
15kg x 27
15kg x 25

*Foods*

1.
Abe’s bagel with jam
2x yo pro protein yogurts
Kiwi fruit

2.
250g chicken breast
250g potato’s
2 salt reduced wraps



3.
250g chicken breast
250g potato’s
100g cooked spinach

Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Coconut water

Post workout.
44g shake


Kcal 3259
Protein 238
Carbs 425
Fats 66



Little bit flat last night lads was hard to fire up been a long week been trying to mange time with work I’m averaging about 2.5 hours once I’m home workout see the misses and kids get everything ready for the next ect let’s say I can’t wait for the weekend, increased the foods this week and made a few changes I know there’s plenty to improve, struggling abit with a lack of appetite hoping after this next week the body resets abit and I get hungry for once

Had my 2nd pin last night, once again smooth as silk couldn’t feel a thing, so that’s week one down of the 16 week cycle keen to see the results

Iv been really slack in getting my fasted weights I’ll make sure to track them more but from progress photos I can definitely see some weight gain every day I get that little step closer

Shoulder is feeling good another physio session on Monday starting to do abit of research on bpc-157 and tb-500 does anyone have any first hand experience with

 

[Nacho]

30.5.25
Legs/core
Powered by Notorious Labs @bigdawg1

Warm up

3 mins skipping
20 push ups
3 mins skipping
20 squats
3 mins skipping

*core*

Weighted sit ups
4 x sets
5kg x 15
5kg x 15
5kg x 15
5kg x 14

Leg raise sit ups
3 x sets
Unweighted x 35
Unweighted x 35
Unweighted x 30


Standing oblique crunches
4 x sets
13kg x 12
13kg x 12
13kg x 12
13kg x 12

*Legs*

Dumbell squats
4 x sets Unweighted
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 11

Leg extensions
4 x sets Unweighted
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 8

Laying Hamstring curls
4 sets
Tempo 1-1-2-1
15kg x 15
15kg x 15
15kg x 12
15kg x 13
Slept abit funny woke up and lower back was flared up didn’t wanna push this one to hard



Calf raises
4 x sets
15kg x 30
15kg x 30
15kg x 27
15kg x 25

*Foods*

1.
Abe’s bagel with jam
2x yo pro protein yogurts
Kiwi fruit

2.
250g chicken breast
250g potato’s
2 salt reduced wraps



3.
250g chicken breast
250g potato’s
100g cooked spinach

Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Coconut water

Post workout.
44g shake


Kcal 3259
Protein 238
Carbs 425
Fats 66



Little bit flat last night lads was hard to fire up been a long week been trying to mange time with work I’m averaging about 2.5 hours once I’m home workout see the misses and kids get everything ready for the next ect let’s say I can’t wait for the weekend, increased the foods this week and made a few changes I know there’s plenty to improve, struggling abit with a lack of appetite hoping after this next week the body resets abit and I get hungry for once

Had my 2nd pin last night, once again smooth as silk couldn’t feel a thing, so that’s week one down of the 16 week cycle keen to see the results

Iv been really slack in getting my fasted weights I’ll make sure to track them more but from progress photos I can definitely see some weight gain every day I get that little step closer

Shoulder is feeling good another physio session on Monday starting to do abit of research on bpc-157 and tb-500 does anyone have any first hand experience with

 

[Npcclassicphysique champ]

30.5.25
Legs/core
Powered by Notorious Labs @bigdawg1

Warm up

3 mins skipping
20 push ups
3 mins skipping
20 squats
3 mins skipping

*core*

Weighted sit ups
4 x sets
5kg x 15
5kg x 15
5kg x 15
5kg x 14

Leg raise sit ups
3 x sets
Unweighted x 35
Unweighted x 35
Unweighted x 30


Standing oblique crunches
4 x sets
13kg x 12
13kg x 12
13kg x 12
13kg x 12

*Legs*

Dumbell squats
4 x sets Unweighted
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 11

Leg extensions
4 x sets Unweighted
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 8

Laying Hamstring curls
4 sets
Tempo 1-1-2-1
15kg x 15
15kg x 15
15kg x 12
15kg x 13
Slept abit funny woke up and lower back was flared up didn’t wanna push this one to hard



Calf raises
4 x sets
15kg x 30
15kg x 30
15kg x 27
15kg x 25

*Foods*

1.
Abe’s bagel with jam
2x yo pro protein yogurts
Kiwi fruit

2.
250g chicken breast
250g potato’s
2 salt reduced wraps



3.
250g chicken breast
250g potato’s
100g cooked spinach

Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Coconut water

Post workout.
44g shake


Kcal 3259
Protein 238
Carbs 425
Fats 66



Little bit flat last night lads was hard to fire up been a long week been trying to mange time with work I’m averaging about 2.5 hours once I’m home workout see the misses and kids get everything ready for the next ect let’s say I can’t wait for the weekend, increased the foods this week and made a few changes I know there’s plenty to improve, struggling abit with a lack of appetite hoping after this next week the body resets abit and I get hungry for once

Had my 2nd pin last night, once again smooth as silk couldn’t feel a thing, so that’s week one down of the 16 week cycle keen to see the results

Iv been really slack in getting my fasted weights I’ll make sure to track them more but from progress photos I can definitely see some weight gain every day I get that little step closer

Shoulder is feeling good another physio session on Monday starting to do abit of research on bpc-157 and tb-500 does anyone have any first hand experience with

putting on the mass, but i see you pushed more carbs but no more protein
make sure you dont train fasted, gain food in always

 

[willipede]

Nice work Nacho.

I myself have had a lot of shoulder/ spinal issues.

500mcg bpc/ 250mcg tb-500 daily helped dramatically in conjunction with physiotherapy, daily stretching and mobilisation.

Also 500mg curcumin and 300mg PEA upon waking & before bed.

I would run that for between 4-8 weeks personally. I've used these countless times over the years for various types of injuries from post op, buldge disc, tendon tears.

 

[Nacho]

putting on the mass, but i see you pushed more carbs but no more protein
make sure you dont train fasted, gain food in always

Yeah mate all my training is in the afternoon, I need to dial in this diet abit better it’s abit all over the place at the moment, iv increased a few things and changed a few things around think my body needs to time to adjust my appetite has basically disappeared hopefully couple more days and body resets

 

[Nacho]

Nice work Nacho.

I myself have had a lot of shoulder/ spinal issues.

500mcg bpc/ 250mcg tb-500 daily helped dramatically in conjunction with physiotherapy, daily stretching and mobilisation.

Also 500mg curcumin and 300mg PEA upon waking & before bed.

I would run that for between 4-8 weeks personally. I've used these countless times over the years for various types of injuries from post op, buldge disc, tendon tears.

That’s awesome that’s it’s helped, I also have a shit back 3 bulged disc, but lucky iv managed to get it under control but it still flares up every now again, and so I have impingement on bicep tendon up near shoulder due to bad postures which has caused my bursa to be inflamed I’m thinking it would work on the shoulder rather well, did you have anything return once you finished cycle?

 

[willipede]

I had some symptoms return. But at one point I thought I was going to be a permanent cripple, the difference was life changing for me.

I combined physio, remedial massage, pilates, daily stretching, lots of peptides and had an ultrasound guided cortisone shot into the disc. I also removed any exercises that load my spine (heavy squats ect.)

It only flares up now if neglected, but is very managable now

 

[willipede]

If you have multiple areas like I did. It took multiple courses of peptides, you should start feeling relief by week 4 though

They were well worth the cost in my opinion

 

[Npcclassicphysique champ]

Yeah mate all my training is in the afternoon, I need to dial in this diet abit better it’s abit all over the place at the moment, iv increased a few things and changed a few things around think my body needs to time to adjust my appetite has basically disappeared hopefully couple more days and body resets

the main part for you is dialing in more food broly
you try nutrobal mk677? that stuff is magic for appetite boost @Nacho

 

[Nacho]

31.05.25

Rest day

Foods:

1.
Abe’s bagel strawberry jam
Kiwi fruit
2x yo pro yogurts

2.
250g chicken breast
250g potato
2x mission wraps

3.
250g chicken breast
250g potato
100g cooked spinach

Hydration drink.
Carb x Cyclic dextrin
Eaa’s
Hydration salts
150mlcoconut water

Snack.
44g shake
Musashi protein bar



Rest day was well needed managed to get in a good 4hr extra sleep after work and was good to just have abit of a reset

 

[Nacho]

01.06.25

Pull

Powered by Notorious Labs @bigdawg1

Warm up.
3min skipping
20 squats
3min skipping
20push ups
3min skipping



*shoulders*

Rear delt fly
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 11
7kg x 11
Left side only 5kg x 10



Side lateral raises
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
Left side only 5kg 10

*Back*

Barbell rows
4 sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12
30kg x 12
Gonna increase 2.5kg

Dumbell row

3 sets
Tempo 1-1-3-2
18kg x 12
18kg x 11
18kg x 9



Dumbell pull overs
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12

*biceps*

Hammer curls
3 sets
Tempo 1-1-2-1
9kg x 12
9kg x 12
9kg x 12
Left side 7kg x 12

Superset

Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 9pro 3 assisted
17.5kg x 12sup x 6pro 2 assisted
17.5kg x 12sup x 5pro 1 assisted

*shrugs*
3 sets
Tempo 1-1-2-1
15kg x 12
15kg x 12
15kg 10

Behind back wrist curls
4 sets
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15

Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12
Left only 12



Foods

1.
Abe’s bagel with jam
Kiwi fruit
2 x yo pro yogurts
Banana in protein shake

2.
250g chicken breast
250g potato
1 x wrap
50g raw spinach

3.
250g chicken breast
250g potato
50g raw spinach

Pre workout.
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin

Postworkout.
44g shake
Musashi protein bar



Kcal 3730
Protein 276
Carb 477
Fats 75