Approved Log On going transformation Log

[Nacho]

11.06.25

Chest

Powered by Notorious Labs @bigdawg1

Sorry lads the timing on logs might be alittle off this week iv just swapped to night shift so iv lost a day the heads bit of a mess tryna work it all out just gonna start fresh from here

I trained for the first time in the morning and wow did I notice a difference, I fatigued a lot quicker I really struggled with strength and energy, I think I prefer to train after a full day of eating plenty of fuel in the tank,

Warm up

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

Shoulders

Bent over flys
3 sets
Tempo 1-2-2-1
5kg x 12
5kg x 12
5kg x 12



Side lateral raises
4 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 11
5kg x 9
Lefts side only 5kg x 7

*chest

Incline Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 11

Tried 13 kg with this and chest was wrecked form went straight out the window, I didn’t wanna risk shoulder so went down in weights really focused on the contraction

Flat Dumbell press
3 sets
Tempo 1-1-3-2
11kg x 12
11kg x 12
11kg x 12



Dumbell flys
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12

triceps*

Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1

17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6



French press
3 sets
11kg x 12
11kg x 12
11kg x 12



Foods

1.
Banana shake
Bagel with jam
2 x yo pro yogurts

2.
250g chicken breast
250g potato’s
50g spinach

3.
250g chicken breast
250g potatoes

Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water



Snack.
Musashi bar
44g shake



Kcal 3837
Protein 293
Carb 484
Fat 74
I have just received my MK677 so very excited to start running this once again thanks Notorious Labs for the opportunity to log hassle free every time I’ll start running this on Friday or Saturday I wanna see what effects it has on hunger and sleep

 

[Allupfromhere]

You in good hands with @bigdawg1

 

[25homes]

Good workout

 

[LevButlerov]

I know mate I just got the mk677 so keen to see how that helps the appetite

It will, start using nutrobal mk677 10mgs before bed. @Nacho

 

[Nacho]

It will, start using nutrobal mk677 10mgs before bed. @Nacho

Yeah mate will be starting that tonight

 

[Nacho]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

 

[LevButlerov]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

@Nacho good day with food today, but with volume start doing 15-20 rep sets as well.
waiting to see how your mk677 works out.

 

[stevesmi]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

@Nacho nice job man. i gotta start eating spinach again. i went away from it when we had that bacteria issue

 

[ROIDDERS]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

Wow, this is an excellent iron training, workout. Lots of good protein and carbs. You're killing it every session.
@Nacho

 

[Mobster]

Liked the ab part of the workout

 

[2Thick]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

spinach and potato is good. chicken breast how are you cook it? tastes really good in air fryer
@Nacho

 

[BodyMonster34]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

@Nacho bro all in nacho my man
hard session good. make you strong and powerful like a real man

 

[Ulter]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

@Nacho very nice job on this one nacho!
got to give you a lot of credit
food looks sensational and working well for you

 

[ceo]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

@Nacho bros i got mad respect for you on this. keep pushing the strong weights. you keep improving which makes me happy

 

[Noah Wixx]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

Hard sessions is when the best growth happens imo

 

[Nacho]

spinach and potato is good. chicken breast how are you cook it? tastes really good in air fryer
@Nacho

Yeah mate either just abit of spices on plain breast in the grill or I’ll crumb it and chuck it in the air fryer a lot easier to just cook in air fryer just set it and walk away

 

[Nacho]

13.06.25

Powered by Notorious labs @bigdawg1

Pull



Warm up

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

Shoulders

Bent over flys
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12



Back

Barbel row

3 sets
Tempo 1-1-2-1
32.5kg x 12
32.5kg x 12
32.5kg x 12



Dumbell row
3 sets
Tempo 1-1-3-2
18kg x 12
18kg x 12
18kg x 11



Dumbell pull overs

3 sets
11kg x 12
11kg x 12
11kg x 12

Biceps

Hammer curl
3 sets
9kg x 12
9kg x 12
9kg x 12
7kg x 12 left side only



Dumbell curls
3 sets
9kg x 12
9kg x 12
9kg x 11
7kg x 12 left side only



Pronated straight bar curls

3 sets
17.5 kg x 12
17.5 kg x 12
17.5 kg x 12



Shrugs

3 sets
15kg x 12
15kg x 12
15kg x 12



Fore arms

Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 12



Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12
5kg x 10 left side only



1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

3.
250g chicken breast
250g potato
50g spinach
pre work out.
Carb x
Hydration salt
Eaa’s
Coconut water
Post work out.
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74



Sorry iv been abit shit with the updates the last few days just tried to sleep as much as possible and get this body clock back in working order I have a full week of the night shift so hopefully get some routine in, started the mk677 so hopefully that helps with the appetite and had 6th pin smooth as silk that marks end of the 3rd week so 1 more week till I run some bloods



14.06.25

Rest day

Boys this week has cooked me, my body clock was all over the joint felt like a slug the entire week can not wait for this to end didn’t do much except sleep and a few rehab exercises been taking 10mg mk677 a night have noticed any changes with sleep or appetite will run this for a couple days and then will go to 20mg



Foods

1.
Banana shake
Bagel with jam
2 x yo pro yogurts

2.
250g chicken breast
250g potato’s
50g spinach

3.
250g chicken breast
250g potatoes

Hydration drink.
carb x
Hydration salt
Eaa’s l
Coconut water
Snack.
Musashi bar
44g shake



Kcal 3837
Protein 293
Carb 484
Fat 74



15.06.25

Rest day



Okay lads I had a full on day yesterday with family commitments and few side projects the body is still all over the joint, I decided to take another rest day and try and reconfigure myself abit, happy to say I just fitted out the gym with a cable machine and smith machine so I was building all them yesterday so just leveled up, a few of the exercises will change while I trial and error a few ones and find what works best for me



I have just upped my MK677 20mg keen to see if I notice any changes, previous didn’t notice any changes with sleep or hunger on the 10mg for a couple days, hopefully my appetite kicks up abit still currently around that 71kg -72kg bounces around that a fair bit trying not to get to caught up in the scale



It’s a new week I got a new gym very keen to lock it in



Foods

1.
Banana shake
Bagel with jam
2 x yo pro yogurts

2.
250g chicken breast
250g potato’s
50g spinach

3.
250g chicken breast
250g potatoes

Hydration drink.
carb x
Hydration salt
Eaa’s
Coconut water

Snack.
Musashi bar
44g shake



Kcal 3837
Protein 293
Carb 484
Fat 74

 

[2Thick]

Yeah mate either just abit of spices on plain breast in the grill or I’ll crumb it and chuck it in the air fryer a lot easier to just cook in air fryer just set it and walk away

that is a good and easy recipe!

 

[RoySimpson]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

@Nacho awesome work bro! MK677 will be a great addition!

 

[ballin2504]

12.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

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

Core

Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20



Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

Legs

Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session

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

Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11



Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27

Foods

1
Bagel and jam
Shake with banana
2x yo pro yogurts

2.
250g chicken breast
250g potato
50g spinach

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

pre work out
Carb x
Hydration salt
Eaa’s
Coconut water

Post work out
44g shake
Protein bar

Kcal 3849
Protein 294
Carb 486
Fats 74

Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make

@Nacho yes sir! Putting that work in!