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Approved Log Testosterone Transformation Log

Oldmanchops

Oldmanchops

V.I.P.
EVO Logger
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.
 

Attachments

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willipede said:
That's it, some people don't understand that it's a lifestyle and not 12/16 week blast.

Diet and training is 24/7 365 and if you enjoy it, it becomes easy. Find structure and routine
Click to expand...
100% agree with you on that. Some people are looking for shortcuts without focusing on the day to day routines you need to follow. The results will come you just need to be patient
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops welcome to the huge EVO family broly ;) love this log start

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops
Wow, this is a really good opening to this log, man. i'm very pleased with your start. feel free also to post up bloods
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops Bro, if you ask me, you look like an absolute stud. I don't care what anybody says. You already got the nice prison look.
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops bros 5 meals and 1 snack looks good. training is on point. 12K steps is what i like
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops Good job, starting this log. the EVO family appreciates you taking the time to put it up. Let's make sure we get you into the best shape of your life.
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops Very impressive job on this, man. I like the training and I like the macros you're putting together.
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops you look fantastic man. i gotta give you credit for this. Let's get you in the best shape your life and Hammer this log.
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops I will definitely be following your log bro!
 
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 said:
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.
Click to expand...
@Oldmanchops nice start man. Keep after it n
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops intense training with leg press! impressed, waiting on diet :D
 
Oldmanchops said:
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.
Click to expand...
Sassy is killing it handing out sponsors lately, it is a beautiful thing, welcome into the community and logging, will be following along 😀
 
@
Oldmanchops said:
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.
Click to expand...
@Oldmanchops nice start to log man.....keep us posted with the progress.........
 
Really love your split
 
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.
 

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Oldmanchops said:
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.
Click to expand...
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.
 
LevButlerov said:
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.
Click to expand...
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 said:
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
Click to expand...
@Oldmanchops at your size, you shouldn't be doing such high carbs, where is your coach? we can discuss it openly.
 
Oldmanchops said:
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.
Click to expand...
@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 said:
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.
Click to expand...
@Oldmanchops bro EVO family love your way. you a true champion. putting in some strong training and good food
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops Bros this fantastic meals you put together! looks good with the tuna and baked potato. It sounds like something I would be eating.
 
Oldmanchops said:
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.
Click to expand...
@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.
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops i haven't eaten mixed salad greens. i don't like all veggies, i prefer different ones separate when i eat them. are those good?
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops this is a nice layout. avocado and asparagus are good options. i like tuna and potatos as well
 
Oldmanchops said:
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.
Click to expand...
@Oldmanchops awesome log right here! Stay on the path bro!
 
Oldmanchops said:
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.
Click to expand...
Awesome job and great comments from the coach.
 
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
The training is volume, perfect, how much cardio before after?
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
You're building some strong conditioning with the style of training. It's a lot of reps and sets, man. Keep up the good work. I know it can be tough.
@Oldmanchops
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
@Oldmanchops Good job. Not sitting on what you've accomplished so far. Now, it's time to take it to the next level and keep building on your success.
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
@Oldmanchops bro all in with this. bulgarian split squat and db lateral raise on point. hanging leg hip raise is A+
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
@Oldmanchops love this style of hardcore iron training too.
love the bulgarian split squats. those aren't easy at all!
hanging leg hip raise too is awesome
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
@Oldmanchops Bros this a legit training session. Leg training looks hard and good volume. i proud of you that you kicking ass
 
Oldmanchops said:
LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
65kg x 12
65kg x 12
65kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
15kg x 12
15kg x 12
15kg x 12
15kg x 12
  • Preacher Curls
40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders
  • Seated Hamstring Curl
50kg x 10
50kg x 10
50kg x 12
50kg x12
  • Leg Press
210kg x 10
210kg x 8
210kg x 8
160kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
65kg x 12
65kg x 12
65kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x
Click to expand...
@Oldmanchops quality update man. Nice lifts.
 
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12
IMG_2974.webp
2D032C15-D591-4B77-8C69-57C8E9B73EB8.webp
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
You have a good build, thanks for the update. :D you said you dropped calories? how about macros? update us please.
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
@Oldmanchops this is a really good one. upper and low body work is A+. keep up the good work!
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
@Oldmanchops Bros, you looking good
Eventually once you get into the shape you want, make sure you shave so we can see what you're made of. Hard to tell much with all that hair.
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
nice update man. you got a good base to work with. now we have to get you more conditioned @Oldmanchops
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
@Oldmanchops awesome volume work brother!!
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
bro i think you got a nice hairy body. feel good to rub it if you ask me lol. shave that beast off and let see what you got

@Oldmanchops
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685

View attachment 96686
Click to expand...

that is a good looking meal man. looks like you got some good protein and carbs. lots of deliciousness in there
@Oldmanchops
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
@Oldmanchops food looks good but i would aim to eat cleaner options
a lot of times that ham has sulfites added. maybe eat some clean eggs
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
That's good you are feeling strong and hitting good volume keep pushing 💪
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
@Oldmanchops Diet looks good bro........
 
LOG UPDATES:

Little update of the last few days. Really enjoying my training at the moment and getting those slight progressive overloads on lifts.

Cardio is becoming easier also and

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 8
20kg x 8
20kg x 6
  • Preacher Curls
35kg x 10
35kg x 10
35kg x 10

Legs & Shoulders
  • Seated Hamstring Curl
55kg x 10
55kg x 10
55kg x 10
55kg x 10
  • Leg Press
220kg x 8
220kg x 8
220kg x 6
170kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
70kg x 12
70kg x 12
70kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Active Rest day with Cardio - 30min Cross Trainer at 132bpm
 
Oldmanchops said:
Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

  • 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 12
87.5kg x 12
  • Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • Calf Raise Leg Press Variation
200kg x 15
200kg x 15
200kg x 15
  • - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

  • Dumbell Chest Incline
40kg x 7
40kg x 7
40kg x 7
  • Plate Loaded Chest Press
100kg x 12
100kg x 12
100kg x 12
  • Shoulder Width Overhand Tricep Pushdown
70kg x 15
70kg x 15
70kg x 15
70kg x 12
  • Cable Fly
45kg x 12
45kg x 12
45kg x 12
  • Cable Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • D Handle Cable Curl
35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686
Click to expand...
@Oldmanchops great update man. Keep em coming.
 
Oldmanchops said:
LOG UPDATES:

Little update of the last few days. Really enjoying my training at the moment and getting those slight progressive overloads on lifts.

Cardio is becoming easier also and

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.

Back Focused Upper along with 15min Cross Trainer at 133bpm
  • Chest Supported T Bar Row
67.5kg x 12
67.5kg x 12
67.5kg x 12
  • Dumbbell Bent Over Row
50kg x 12
50kg x 12
50kg x 12
  • Chest Supported Upper Back Row
100kg x 12
100kg x 12
100kg x 12
  • Cable Single Arm Real Delt Lateral Raise
20kg x 15
20kg x 15
20kg x 15
  • Seated Cuffed Y Raise
20kg x 10
20kg x 8
20kg x 8
20kg x 6
  • Preacher Curls
35kg x 10
35kg x 10
35kg x 10

Legs & Shoulders
  • Seated Hamstring Curl
55kg x 10
55kg x 10
55kg x 10
55kg x 10
  • Leg Press
220kg x 8
220kg x 8
220kg x 6
170kg x 15
  • Bulgarian Spilt Squat
22.5kg x 8
22.5kg x 8
22.5kg x 8
  • Leg Extensions
70kg x 12
70kg x 12
70kg x12
  • DB Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • Hanging Leg Hip Raise
15x
15x
15x

Active Rest day with Cardio - 30min Cross Trainer at 132bpm
Click to expand...
@Oldmanchops cardio easier is key, it means you're getting leaner and faster. The volume on training is high, but you did pre workout cardio?
 
Good work
 
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the day
IMG_3050.webp
IMG_3028.webp
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
Cardio and training in the books, but I would like to see more about your diet, what are you doing with it?
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
@Oldmanchops hows the diet bro? Add that to your log!
 
Meal Plan: 2998kcal , 243g P, 376g C, 52g F

Meal 1 - 365kcal, 42g P, 23g C, 11g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
2x Slice Lower Carb Bread

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 – 328kcal, 31g P, 41g C, 4g F
1 Scoop Protein Powder
4x Rices Cakes
2x Kiwifruit

Meal 3 – 493kcal, 46g P, 56gC, 9g F
130g Tuna Steak
250g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 537kcal, 42g P, 61g C, 14g F
150g Light Greek Yoghurt
80g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

Pre workout meal below,
IMG_3039.webp
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
@Oldmanchops
this is A+ training
. I like how you keep things organized and consistent, that's why you're going to be successful.
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
Very nice job on these updates.I got a lot of respect for what you're trying to accomplish here. 1 day at a time and 1 week at a time, let's do this.

@Oldmanchops
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
bro i got mad respect for you. but shave that chest off and lose the shorts. we need to see the goods
@Oldmanchops
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
good job on this update. pic looks good man. now from here lets dial everything in and kill it

@Oldmanchops
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
bros i like how you tracking everything
this a good reference for future
you gonna get great results trust me on this
@Oldmanchops
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
this is a very nice update man
i got mad respect for what you are doing here. keep up the good work !@Oldmanchops
 
Oldmanchops said:
Meal Plan: 2998kcal , 243g P, 376g C, 52g F

Meal 1 - 365kcal, 42g P, 23g C, 11g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
2x Slice Lower Carb Bread

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 – 328kcal, 31g P, 41g C, 4g F
1 Scoop Protein Powder
4x Rices Cakes
2x Kiwifruit

Meal 3 – 493kcal, 46g P, 56gC, 9g F
130g Tuna Steak
250g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 537kcal, 42g P, 61g C, 14g F
150g Light Greek Yoghurt
80g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

Pre workout meal below,
View attachment 98295
Click to expand...
Cereal is undefeated:cool:
 
Oldmanchops said:
Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm
  • - Sternal Cable Press
50kg x 12
50kg x 12
  • - Incline Smith Machine Press
80kg x 8
80kg x 8
80kg x 8
  • - Barbell JM Bench Press
60kg x 10
60kg x 10
  • - Overhead EZ Bar Cable Tricep Extension
70kg x 10
70kg x 10
70kg x 10
  • - Cabel Lateral Raise
17.5kg x 12
17.5kg x 12
17.5kg x 12
  • - Cable Rope Hammer Curls
70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm
  • - Singel Arm Machine Row
50kg x 12
50kg x 12
50kg x 12
  • - Upper Back Machine Row
100kg x 12
100kg x 12
100kg x 12
  • - Cable Seated Row
87.5kg x 12
87.5kg x 12
87.5kg x 10
  • - Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
  • - Leg press Calf Raise
225kg x 15
225kg x 15
225kg x 12
  • - Vaccums
Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126
Click to expand...
@Oldmanchops quality update brother
 
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