Approved Log Testosterone Equipoise Anavar HGH Semaglutide Cycle

[zeenote313]

bro you sound like a hardened criminal. but austria criminals not as bad as america criminals.

let hear some stories as log goes on. i share many stories over years on here people enjoy

Never claimed hardened nor was it my intent lmao

 

[zeenote313]

@zeenote313 you gotta move on in life
put the negative crap behind you.
you have your whole life ahead of you so lets do the right thing going forward

Appreciate it roidder lmfao mad Name

 

[zeenote313]

@zeenote313 bros you looking good in the pics
you got some good genetics i can tell
no telling how much you can improve

Cheers brother, let's see what an off-season can offer me

 

[zeenote313]

@zeenote313 bros you looking good in the pics
you got some good genetics i can tell
no telling how much you can improve

Cheers brother, let's see what an off-season

what do you think led to your issues growing up? bad childhood?

I had a good mother, about everything else wasn't so great I suffered with really bad anxiety which made rebelling seem easier to me rather than a simple life

 

[zeenote313]

Appreciate all the feedback and support I didn't expect any of this

 

[RoySimpson]

Hey currently new to logging any feedback will be greatly appreciated.

Also I can't take photos for sh*t so yeah I'll try and do better next time boys

Current Weight 97.2KG
Goal Weight ???

Gear & Doses

Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk

Supplements

Fish Oil 2000mg 3x W/Meals
Nac 600mg Day/Night
Berberine 500mg 3x W/Meals
Garlic Extract 100mg
Vit D3 100iu
Zinc 125mg
Astragalus Root 1000mg
Injectable L-Carnitite 600mg Pre-Workout
Creatine 5 grams

Training PPL 3 days on 1 day off
Daily 45 min Cardio

Goals

Trying to Focus on Delts, Triceps and Back
Hitting Both on Push/Leg days 4x a Week
Also just trying to get absolutely FKN BIG

Nutrition

Currently Carb Cycling

High Days
4800 Cals
250g Protein
800g Carbs
60g Fats

Medium Days
4000 Cals
250g Protein
600g Carbs
50G Fats

Low days
3250 Cals
325g Protein
200g Carbs
120g Fats

Both High Days are on Push Days
And Low Days are on my Rest days

My Story ​

Just for some background I started training in juvenile detention centres around 17, spending most of my years as a teenager incarcerated although decided to start training in my last stint which was for roughly 6 months. I had a mentor in there, who happened to compete in bodybuilding in his younger years, he also happened to be my teacher In there and when we had access to the gym he taught me alot of the basic fundamentals of training/bodybuilding. He encouraged me to choose a different path both on the outside world, and in the gym, so when I was released I quickly adapted to the bodybuilding lifestyle while trying to hold a construction job. This lasted for a little over a year. Then when I turned 18 I got arrested and was sent to adult prison. I tried to keep the bodybuilding lifestyle relevant and made friends with a ex-UGL manufacturer and we would walk every morning in the yard drinking coffee and would talk about our favourite bodybuilders. He was a 120KG freak trying to downsize to a healthy 90kg, while speaking with him he got me familiar with peds, which I contemplated the decision of jumping on gear when I would be released. I eneded up getting moved to a further shit jail out in the country and the lack of weights and no motivation I stopped training and instead became of the jail fkn animals.
Well a year passed I was released, turned 19 and quickly got back into the bodybuilding been almost a year now and just 6 months ago I decided to jump on a cycle of test only 250mg I've now decided to do my first bulk ever with implementing an ungodly amount of carbs while carb-cycling. I've titrated up my Doses to 700mg jumping up 150mg at a time I've done a fuckload of researched and fully committed to the lifestyle.

Present:

Just starting my first ever bulk ever titrated calories and seeing how far I can go I've made some significant progress in a caloric deficit but enough of that shit it's time for some real progress.
I've started microdosing some sema which I'm going to switch to retratutide for better insulin sensitivity benefits aswell as the ability to stay leaner in a off-season.

I'm happy to join the community and I'm planning to stay posted on here to update y'all on how this off-season is going. Much love

@zeenote313 will definitely be following along your journey!

 

[LevButlerov]

@zeenote313 attach here please

 

[zeenote313]

Hey currently new to logging any feedback will be greatly appreciated.

Also I can't take photos for sh*t so yeah I'll try and do better next time boys

Current Weight 97.2KG
Goal Weight ???

Gear & Doses

Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk

Supplements

Fish Oil 2000mg 3x W/Meals
Nac 600mg Day/Night
Berberine 500mg 3x W/Meals
Garlic Extract 100mg
Vit D3 100iu
Zinc 125mg
Astragalus Root 1000mg
Injectable L-Carnitite 600mg Pre-Workout
Creatine 5 grams

Training PPL 3 days on 1 day off
Daily 45 min Cardio

Goals

Trying to Focus on Delts, Triceps and Back
Hitting Both on Push/Leg days 4x a Week
Also just trying to get absolutely FKN BIG

Nutrition

Currently Carb Cycling

High Days
4800 Cals
250g Protein
800g Carbs
60g Fats

Medium Days
4000 Cals
250g Protein
600g Carbs
50G Fats

Low days
3250 Cals
325g Protein
200g Carbs
120g Fats

Both High Days are on Push Days
And Low Days are on my Rest days

My Story ​

Just for some background I started training in juvenile detention centres around 17, spending most of my years as a teenager incarcerated although decided to start training in my last stint which was for roughly 6 months. I had a mentor in there, who happened to compete in bodybuilding in his younger years, he also happened to be my teacher In there and when we had access to the gym he taught me alot of the basic fundamentals of training/bodybuilding. He encouraged me to choose a different path both on the outside world, and in the gym, so when I was released I quickly adapted to the bodybuilding lifestyle while trying to hold a construction job. This lasted for a little over a year. Then when I turned 18 I got arrested and was sent to adult prison. I tried to keep the bodybuilding lifestyle relevant and made friends with a ex-UGL manufacturer and we would walk every morning in the yard drinking coffee and would talk about our favourite bodybuilders. He was a 120KG freak trying to downsize to a healthy 90kg, while speaking with him he got me familiar with peds, which I contemplated the decision of jumping on gear when I would be released. I eneded up getting moved to a further shit jail out in the country and the lack of weights and no motivation I stopped training and instead became of the jail fkn animals.
Well a year passed I was released, turned 19 and quickly got back into the bodybuilding been almost a year now and just 6 months ago I decided to jump on a cycle of test only 250mg I've now decided to do my first bulk ever with implementing an ungodly amount of carbs while carb-cycling. I've titrated up my Doses to 700mg jumping up 150mg at a time I've done a fuckload of researched and fully committed to the lifestyle.

Present:

Just starting my first ever bulk ever titrated calories and seeing how far I can go I've made some significant progress in a caloric deficit but enough of that shit it's time for some real progress.
I've started microdosing some sema which I'm going to switch to retratutide for better insulin sensitivity benefits aswell as the ability to stay leaner in a off-season.

I'm happy to join the community and I'm planning to stay posted on here to update y'all on how this off-season is going. Much love

Supplements☣
Notes: Glycerol and L-Carnitine pre-workout have been game changers highly recommended I purchase them off premium supplements based in Australia.
Injectable L-Carnitine
Creatine
Glycerol
Omega 3 Fish Oil w/Meals
Turmeric
Berberine 3x Daily w/Meals
Zinc
Vit D3
Astragalus Root w/Meals
NAC
Apple Cider Vinegar
Garlic
Bergamot
Ashwaganda Pre-Bed

Gear & Doses
Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk
Injectable L-Carnitine Pre-Workout
Notes: When i first started 6 months ago i started at 250mg testHave titrated up to 700mg recently in increments of 150mg. I plan to stay here for awhile and Milk as much progress as possible.
Current Diet Carb Cycling

Notes: My diet is quite linear currently getting in 5 meals a day but going to go back to 6 meals. On medium days I try to have most of my carbs around the Workout, on high days it's non stop carbs lmao. I like to have my Low days on rest days Prior to have a high carb day, that way my body is deprived of carbs so when I have the high day, I put all those carbs to use. I'm on top of all my electrolytes, Sodium, Potassium, etc.
High Days are on Push Days
Medium Days are Pull/Legs
Low Days are Rest Days

Daily Water Intake: 6000-7000mls

High Days
4800 Cals C|800 P|250 F|60
Breakfast:
Either weetbix or oats
Protein yoghurt
Almond Milk
Banana
With Cream Of Rice

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stir Fry

Before Bed:
Oats
Weetbix
Banana
Muscle Nation Casein Protein Powder
Almond Milk

Medium Days
4000 Cals C|600 P|250 F|50
Breakfast:
Burgen Bread
2 Whole Eggs
2-3 Egg Whites
Protein Lean Cheese

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stiry Fry

Before Bed:
Oats
Weetbix
Muscle Nation Casein Protein Powder
Banana
W/almond Milk

Low days

3250 Cals C|200 P|300-350 F|120
Notes: On low days my meals sometimes change as long as I fit my macros but most of the time Low days stay the same.

Breakfast:
3 slices Burgen Bread
2 Whole Eggs
3 Egg Whites
Fat Free Protein Cheese

Lunch:
2 slices White Bread
Peanut Butter
Jam
Whey Protein w/Almond Milk

2nd Lunch:
Fro Pro Protein Pizza

Dinner:
4 Slices Burgen Bread
Fat Free Protein Cheese
Lean Burger Patties x2

Pre Bed Meal:
Weetbix
Oats
Almond Milk
Protein Yoghurt
Casein Protein Powder

Training Program PPL

Goals: Currently focusing on Shoulders and Triceps but also trying to bring up my whole physique. This is my current training plan which has me looking forward to every workout. With training I focus alot on form, execution, intensity, and Full ROM including the Stretch and contraction of the movement.
I take pride in Full ROM as it is a common practice for people to half ass their reps especially when training legs. I take every set to failure true failure which i also take pride on. No half ass sh*t here

Push
Smith Incline Bench
SET 1
36.25KG Each
REPS 10
SET 2
30kg Each
REPS 10
SET 3
25KG Each
REPS 15

Machine Side Lateral Raise
SET 1
55.5KG
REPS 10.5
SET 2
44KG
REPS 13
SET 3
34.5KG
REPS 15
SET 4
27.5KG
REPS 28+

Chest Flys
SET 1
68KG
REPS 10
SET 2
61KG
REPS 12
MYO SET
54KG
REPS 26

Overhead Extensions, SuperSet Side Lateral Raises

SET 1
21.8775KG/6.25KG
REPS 9/8/9
REPS 9/9
SET 2
18.75KG/4KG
REPS 16/10+5
REPS 20
SET 3
15KG/4
REPS 13
REPS 20
SET 4
11.25KG
REPS 18

Machine Horizontal Bench Press
SET 1
45KG Each
REPS 8.5
SET 2
35KG Each Side
REPS 11
SET 3
25KG Each Side
REPS 16

Decline Cable Flys
SET 1
18.75KG
REPS 7
SET 2
15KG
REPS 18

Tricep Pushdown
SET 1
31KG
REPS 8
SET 2
25KG
REPS 12
SET 3
20KG
REPS 15
MYO SET
20KG
REPS 30

PULL
Machine Lat Pulldown
SET 1
82KG
Reps 10
SET 2
70.5KG
REPS 12
SET 3
55KG
REPS 12/ 12

Wide Grip Cable Lat Pulldown
SET 4
50KG
REPS 16/18
SET 5
50KG
REPS 18

UnderHand Grip Pulldown
SET 6
45KG
REPS 20
MYO SET 7
45KG
MYOREPS 30

ROW
SET 1
27.5KG
REPS 10.5
SET 2
20KG
REPS 15
MYO SET
20KG
MYO REPS 30

UnderHand Bent Over Row
SET 1
20KG Each Side
REPS 12
SET 2
15KG Each
REPS 10
MYO SET
10KG Each
REPS 36 MYO

Single Arm Dumbell Row
SET 1
40KG
REPS 10
MYO SET 2
32.5KG
REPS 21

Chest Supported T-Bar Row
SET 1
30KG
REPS 10
MYO SET
20KG
REPS 24 MYO

Rope Lat Prayer, SuperSet Face Pulls
SET 1
21.25KG
REPS 12
REPS 10

SET 2
16.25KG
REPS 15
REPS 15

-BICEPS-
Machine Bicep Curls
SET 1
56.25KG
REPS 12
SET 2
48.75KG
REPS 14
MYO SET
37.5KG
REPS 30

Reverse Grip Curls W/Cable Curls
SET 1
12.5KG
REPS 12
MYO SET
12.5KG
REPS 30

Legs Quad Focused

Seated Side Lateral Raises
SET 1
55.5KG
REPS 11.5
SET 2
41.5KG
REPS 11.5
SET 3
30KG
REPS 13
SET 4 Rest Pause
20KG
REPS 30

Overhead Tricep Extension
SET 1
25G
REPS 7
SET 2
20KG
REPS 7
SET 3
16.75KG
REPS 23

Leg Extension
SET 1
+117KG
REPS 12
SET 2
94KG
REPS 13
SET 3
73KG
REPS 21

Calf Raises
SET 1
55KG
REPS 30
SET 2
35KG
REPS 30
SET 3
25KG
REPS 30+

Leg Press
SET 1
95KG Each Side
REPS 10
SET 2
70KG Each Side
REPS 12
SET 3
60KG
REPS 18 Fkn FAILURE MYO Reps

Barbell Squat
SET 1
30KG Each Side
REPS 10
MYO SET
25KG
REPS 30

Hamstrings/Glutes
Bent Leg Curls
Pre-Exhaust Hamstrings
SET 1
98.5KG
REPS 10
SET 2
82KG
REPS 12
SL Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Hip Abductions
SET 1
50KG
REPS 18
MYO SET
50KG
REPS 30+

Legs Hamstring/Glute Focused
Side Lateral Raises w/ Overhead Tri's

SET 1
55.5KG
REPS 12.5
SET 2
44KG
REPS 13.5
SET 3
34.5KG
REPS 15
MYO SET
22.5KG
REPS 40

Machine Leg Curl, SuperSet Calf Raises

SET 1
96kg+
REPS 9.5
Calves
95KG 12REPS

SET 2
77.5kg
REPS 14.5 Super Strict
Calves
65KG 18 REPS

SET 3
70.5kG
REPS 20
Calves
225KG 50 MYOREPS

Leg Extension,SuperSet Glute Hip Abduction

SET 1
SL 59/115KG
REPS 11/12
Glute
96KG
REPS 15

SET 2
SL 47/94KG
12REPS
Glute
85KG
REPS 17

SET 3
SL40/75KG
REPS 20

SL Leg Press Glut3 Focused
SET 1
31.25KG+
REPS 11
SET 2
41.25KG
REPS 10
SET 3
50KG
REPS 8

PreExhaust Hamstrings
Straight Legged Close Grip Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Good Mornings
SET 1
80KG
REPS 8
SET 2
80KG
REPS 8

Here is my updated version of this log
Appreciate all the support from everyone truly and the amount of help I've received
Shout out to @LevButlerov and @Anabolic Advancements you guys have been a great help

 

[zeenote313]

@zeenote313 will definitely be following along your journey!

You won't be disappointed

 

[zeenote313]

@zeenote313 attach here please

Done

 

[ROIDDERS]

Appreciate it roidder lmfao mad Name

yes sir!

 

[ceo]

Appreciate all the feedback and support I didn't expect any of this

@zeenote313 bros you part of EVO family now

 

[Ulter]

Cheers brother, let's see what an off-season

I had a good mother, about everything else wasn't so great I suffered with really bad anxiety which made rebelling seem easier to me rather than a simple life

what wasn't so great? share with us.

 

[BodyMonster34]

Never claimed hardened nor was it my intent lmao

bro you lucky then you didn't end up with me in clink. i would have forced you to harden up fast

 

[LevButlerov]

Supplements☣
Notes: Glycerol and L-Carnitine pre-workout have been game changers highly recommended I purchase them off premium supplements based in Australia.
Injectable L-Carnitine
Creatine
Glycerol
Omega 3 Fish Oil w/Meals
Turmeric
Berberine 3x Daily w/Meals
Zinc
Vit D3
Astragalus Root w/Meals
NAC
Apple Cider Vinegar
Garlic
Bergamot
Ashwaganda Pre-Bed

Gear & Doses
Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk
Injectable L-Carnitine Pre-Workout
Notes: When i first started 6 months ago i started at 250mg testHave titrated up to 700mg recently in increments of 150mg. I plan to stay here for awhile and Milk as much progress as possible.
Current Diet Carb Cycling

Notes: My diet is quite linear currently getting in 5 meals a day but going to go back to 6 meals. On medium days I try to have most of my carbs around the Workout, on high days it's non stop carbs lmao. I like to have my Low days on rest days Prior to have a high carb day, that way my body is deprived of carbs so when I have the high day, I put all those carbs to use. I'm on top of all my electrolytes, Sodium, Potassium, etc.
High Days are on Push Days
Medium Days are Pull/Legs
Low Days are Rest Days

Daily Water Intake: 6000-7000mls

High Days
4800 Cals C|800 P|250 F|60
Breakfast:
Either weetbix or oats
Protein yoghurt
Almond Milk
Banana
With Cream Of Rice

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stir Fry

Before Bed:
Oats
Weetbix
Banana
Muscle Nation Casein Protein Powder
Almond Milk

Medium Days
4000 Cals C|600 P|250 F|50
Breakfast:
Burgen Bread
2 Whole Eggs
2-3 Egg Whites
Protein Lean Cheese

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stiry Fry

Before Bed:
Oats
Weetbix
Muscle Nation Casein Protein Powder
Banana
W/almond Milk

Low days

3250 Cals C|200 P|300-350 F|120
Notes: On low days my meals sometimes change as long as I fit my macros but most of the time Low days stay the same.

Breakfast:
3 slices Burgen Bread
2 Whole Eggs
3 Egg Whites
Fat Free Protein Cheese

Lunch:
2 slices White Bread
Peanut Butter
Jam
Whey Protein w/Almond Milk

2nd Lunch:
Fro Pro Protein Pizza

Dinner:
4 Slices Burgen Bread
Fat Free Protein Cheese
Lean Burger Patties x2

Pre Bed Meal:
Weetbix
Oats
Almond Milk
Protein Yoghurt
Casein Protein Powder

Training Program PPL

Goals: Currently focusing on Shoulders and Triceps but also trying to bring up my whole physique. This is my current training plan which has me looking forward to every workout. With training I focus alot on form, execution, intensity, and Full ROM including the Stretch and contraction of the movement.
I take pride in Full ROM as it is a common practice for people to half ass their reps especially when training legs. I take every set to failure true failure which i also take pride on. No half ass sh*t here

Push
Smith Incline Bench
SET 1
36.25KG Each
REPS 10
SET 2
30kg Each
REPS 10
SET 3
25KG Each
REPS 15

Machine Side Lateral Raise
SET 1
55.5KG
REPS 10.5
SET 2
44KG
REPS 13
SET 3
34.5KG
REPS 15
SET 4
27.5KG
REPS 28+

Chest Flys
SET 1
68KG
REPS 10
SET 2
61KG
REPS 12
MYO SET
54KG
REPS 26

Overhead Extensions, SuperSet Side Lateral Raises

SET 1
21.8775KG/6.25KG
REPS 9/8/9
REPS 9/9
SET 2
18.75KG/4KG
REPS 16/10+5
REPS 20
SET 3
15KG/4
REPS 13
REPS 20
SET 4
11.25KG
REPS 18

Machine Horizontal Bench Press
SET 1
45KG Each
REPS 8.5
SET 2
35KG Each Side
REPS 11
SET 3
25KG Each Side
REPS 16

Decline Cable Flys
SET 1
18.75KG
REPS 7
SET 2
15KG
REPS 18

Tricep Pushdown
SET 1
31KG
REPS 8
SET 2
25KG
REPS 12
SET 3
20KG
REPS 15
MYO SET
20KG
REPS 30

PULL
Machine Lat Pulldown
SET 1
82KG
Reps 10
SET 2
70.5KG
REPS 12
SET 3
55KG
REPS 12/ 12

Wide Grip Cable Lat Pulldown
SET 4
50KG
REPS 16/18
SET 5
50KG
REPS 18

UnderHand Grip Pulldown
SET 6
45KG
REPS 20
MYO SET 7
45KG
MYOREPS 30

ROW
SET 1
27.5KG
REPS 10.5
SET 2
20KG
REPS 15
MYO SET
20KG
MYO REPS 30

UnderHand Bent Over Row
SET 1
20KG Each Side
REPS 12
SET 2
15KG Each
REPS 10
MYO SET
10KG Each
REPS 36 MYO

Single Arm Dumbell Row
SET 1
40KG
REPS 10
MYO SET 2
32.5KG
REPS 21

Chest Supported T-Bar Row
SET 1
30KG
REPS 10
MYO SET
20KG
REPS 24 MYO

Rope Lat Prayer, SuperSet Face Pulls
SET 1
21.25KG
REPS 12
REPS 10

SET 2
16.25KG
REPS 15
REPS 15

-BICEPS-
Machine Bicep Curls
SET 1
56.25KG
REPS 12
SET 2
48.75KG
REPS 14
MYO SET
37.5KG
REPS 30

Reverse Grip Curls W/Cable Curls
SET 1
12.5KG
REPS 12
MYO SET
12.5KG
REPS 30

Legs Quad Focused

Seated Side Lateral Raises
SET 1
55.5KG
REPS 11.5
SET 2
41.5KG
REPS 11.5
SET 3
30KG
REPS 13
SET 4 Rest Pause
20KG
REPS 30

Overhead Tricep Extension
SET 1
25G
REPS 7
SET 2
20KG
REPS 7
SET 3
16.75KG
REPS 23

Leg Extension
SET 1
+117KG
REPS 12
SET 2
94KG
REPS 13
SET 3
73KG
REPS 21

Calf Raises
SET 1
55KG
REPS 30
SET 2
35KG
REPS 30
SET 3
25KG
REPS 30+

Leg Press
SET 1
95KG Each Side
REPS 10
SET 2
70KG Each Side
REPS 12
SET 3
60KG
REPS 18 Fkn FAILURE MYO Reps

Barbell Squat
SET 1
30KG Each Side
REPS 10
MYO SET
25KG
REPS 30

Hamstrings/Glutes
Bent Leg Curls
Pre-Exhaust Hamstrings
SET 1
98.5KG
REPS 10
SET 2
82KG
REPS 12
SL Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Hip Abductions
SET 1
50KG
REPS 18
MYO SET
50KG
REPS 30+

Legs Hamstring/Glute Focused
Side Lateral Raises w/ Overhead Tri's

SET 1
55.5KG
REPS 12.5
SET 2
44KG
REPS 13.5
SET 3
34.5KG
REPS 15
MYO SET
22.5KG
REPS 40

Machine Leg Curl, SuperSet Calf Raises

SET 1
96kg+
REPS 9.5
Calves
95KG 12REPS

SET 2
77.5kg
REPS 14.5 Super Strict
Calves
65KG 18 REPS

SET 3
70.5kG
REPS 20
Calves
225KG 50 MYOREPS

Leg Extension,SuperSet Glute Hip Abduction

SET 1
SL 59/115KG
REPS 11/12
Glute
96KG
REPS 15

SET 2
SL 47/94KG
12REPS
Glute
85KG
REPS 17

SET 3
SL40/75KG
REPS 20

SL Leg Press Glut3 Focused
SET 1
31.25KG+
REPS 11
SET 2
41.25KG
REPS 10
SET 3
50KG
REPS 8

PreExhaust Hamstrings
Straight Legged Close Grip Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Good Mornings
SET 1
80KG
REPS 8
SET 2
80KG
REPS 8

Here is my updated version of this log
Appreciate all the support from everyone truly and the amount of help I've received
Shout out to @LevButlerov and @Anabolic Advancements you guys have been a great help

@zeenote313 a lot of training I had to go through took me time. You're doing the volume, its looking good. Arms also big, keep the update going.

 

[zeenote313]

what wasn't so great? share with us.

Some parts are abit to graphic to put on here but I'll mention my father, who was in my life for about the first 5 years of my life, he was quite abusive to my mother, me and my brother. Me and my brother had different fathers, and his father was also an abusive prick. Anyway my father was a physco, my mother tried running away twice and on the second time she succeeded. We were homeless until her family decided to give us shelter and I don't know who was worse, my father or her family

 

[zeenote313]

@zeenote313 a lot of training I had to go through took me time. You're doing the volume, its looking good. Arms also big, keep the update going.

Yeah lmao I like to keep all my training on my phone Notes. It can be a bit much but it helps tracking progression

 

[zeenote313]

bro you lucky then you didn't end up with me in clink. i would have forced you to harden up fast

Yeah your profile pic is intimidating, get that gyno sorted my brother

 

[zeenote313]

@zeenote313 bros you part of EVO family now

Sweet glad to be apart of the family

 

[zeenote313]

Supplements☣
Notes: Glycerol and L-Carnitine pre-workout have been game changers highly recommended I purchase them off premium supplements based in Australia.
Injectable L-Carnitine
Creatine
Glycerol
Omega 3 Fish Oil w/Meals
Turmeric
Berberine 3x Daily w/Meals
Zinc
Vit D3
Astragalus Root w/Meals
NAC
Apple Cider Vinegar
Garlic
Bergamot
Ashwaganda Pre-Bed

Gear & Doses
Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk
Injectable L-Carnitine Pre-Workout
Notes: When i first started 6 months ago i started at 250mg testHave titrated up to 700mg recently in increments of 150mg. I plan to stay here for awhile and Milk as much progress as possible.
Current Diet Carb Cycling

Notes: My diet is quite linear currently getting in 5 meals a day but going to go back to 6 meals. On medium days I try to have most of my carbs around the Workout, on high days it's non stop carbs lmao. I like to have my Low days on rest days Prior to have a high carb day, that way my body is deprived of carbs so when I have the high day, I put all those carbs to use. I'm on top of all my electrolytes, Sodium, Potassium, etc.
High Days are on Push Days
Medium Days are Pull/Legs
Low Days are Rest Days

Daily Water Intake: 6000-7000mls

High Days
4800 Cals C|800 P|250 F|60
Breakfast:
Either weetbix or oats
Protein yoghurt
Almond Milk
Banana
With Cream Of Rice

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stir Fry

Before Bed:
Oats
Weetbix
Banana
Muscle Nation Casein Protein Powder
Almond Milk

Medium Days
4000 Cals C|600 P|250 F|50
Breakfast:
Burgen Bread
2 Whole Eggs
2-3 Egg Whites
Protein Lean Cheese

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stiry Fry

Before Bed:
Oats
Weetbix
Muscle Nation Casein Protein Powder
Banana
W/almond Milk

Low days

3250 Cals C|200 P|300-350 F|120
Notes: On low days my meals sometimes change as long as I fit my macros but most of the time Low days stay the same.

Breakfast:
3 slices Burgen Bread
2 Whole Eggs
3 Egg Whites
Fat Free Protein Cheese

Lunch:
2 slices White Bread
Peanut Butter
Jam
Whey Protein w/Almond Milk

2nd Lunch:
Fro Pro Protein Pizza

Dinner:
4 Slices Burgen Bread
Fat Free Protein Cheese
Lean Burger Patties x2

Pre Bed Meal:
Weetbix
Oats
Almond Milk
Protein Yoghurt
Casein Protein Powder

Training Program PPL

Goals: Currently focusing on Shoulders and Triceps but also trying to bring up my whole physique. This is my current training plan which has me looking forward to every workout. With training I focus alot on form, execution, intensity, and Full ROM including the Stretch and contraction of the movement.
I take pride in Full ROM as it is a common practice for people to half ass their reps especially when training legs. I take every set to failure true failure which i also take pride on. No half ass sh*t here

Push
Smith Incline Bench
SET 1
36.25KG Each
REPS 10
SET 2
30kg Each
REPS 10
SET 3
25KG Each
REPS 15

Machine Side Lateral Raise
SET 1
55.5KG
REPS 10.5
SET 2
44KG
REPS 13
SET 3
34.5KG
REPS 15
SET 4
27.5KG
REPS 28+

Chest Flys
SET 1
68KG
REPS 10
SET 2
61KG
REPS 12
MYO SET
54KG
REPS 26

Overhead Extensions, SuperSet Side Lateral Raises

SET 1
21.8775KG/6.25KG
REPS 9/8/9
REPS 9/9
SET 2
18.75KG/4KG
REPS 16/10+5
REPS 20
SET 3
15KG/4
REPS 13
REPS 20
SET 4
11.25KG
REPS 18

Machine Horizontal Bench Press
SET 1
45KG Each
REPS 8.5
SET 2
35KG Each Side
REPS 11
SET 3
25KG Each Side
REPS 16

Decline Cable Flys
SET 1
18.75KG
REPS 7
SET 2
15KG
REPS 18

Tricep Pushdown
SET 1
31KG
REPS 8
SET 2
25KG
REPS 12
SET 3
20KG
REPS 15
MYO SET
20KG
REPS 30

PULL
Machine Lat Pulldown
SET 1
82KG
Reps 10
SET 2
70.5KG
REPS 12
SET 3
55KG
REPS 12/ 12

Wide Grip Cable Lat Pulldown
SET 4
50KG
REPS 16/18
SET 5
50KG
REPS 18

UnderHand Grip Pulldown
SET 6
45KG
REPS 20
MYO SET 7
45KG
MYOREPS 30

ROW
SET 1
27.5KG
REPS 10.5
SET 2
20KG
REPS 15
MYO SET
20KG
MYO REPS 30

UnderHand Bent Over Row
SET 1
20KG Each Side
REPS 12
SET 2
15KG Each
REPS 10
MYO SET
10KG Each
REPS 36 MYO

Single Arm Dumbell Row
SET 1
40KG
REPS 10
MYO SET 2
32.5KG
REPS 21

Chest Supported T-Bar Row
SET 1
30KG
REPS 10
MYO SET
20KG
REPS 24 MYO

Rope Lat Prayer, SuperSet Face Pulls
SET 1
21.25KG
REPS 12
REPS 10

SET 2
16.25KG
REPS 15
REPS 15

-BICEPS-
Machine Bicep Curls
SET 1
56.25KG
REPS 12
SET 2
48.75KG
REPS 14
MYO SET
37.5KG
REPS 30

Reverse Grip Curls W/Cable Curls
SET 1
12.5KG
REPS 12
MYO SET
12.5KG
REPS 30

Legs Quad Focused

Seated Side Lateral Raises
SET 1
55.5KG
REPS 11.5
SET 2
41.5KG
REPS 11.5
SET 3
30KG
REPS 13
SET 4 Rest Pause
20KG
REPS 30

Overhead Tricep Extension
SET 1
25G
REPS 7
SET 2
20KG
REPS 7
SET 3
16.75KG
REPS 23

Leg Extension
SET 1
+117KG
REPS 12
SET 2
94KG
REPS 13
SET 3
73KG
REPS 21

Calf Raises
SET 1
55KG
REPS 30
SET 2
35KG
REPS 30
SET 3
25KG
REPS 30+

Leg Press
SET 1
95KG Each Side
REPS 10
SET 2
70KG Each Side
REPS 12
SET 3
60KG
REPS 18 Fkn FAILURE MYO Reps

Barbell Squat
SET 1
30KG Each Side
REPS 10
MYO SET
25KG
REPS 30

Hamstrings/Glutes
Bent Leg Curls
Pre-Exhaust Hamstrings
SET 1
98.5KG
REPS 10
SET 2
82KG
REPS 12
SL Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Hip Abductions
SET 1
50KG
REPS 18
MYO SET
50KG
REPS 30+

Legs Hamstring/Glute Focused
Side Lateral Raises w/ Overhead Tri's

SET 1
55.5KG
REPS 12.5
SET 2
44KG
REPS 13.5
SET 3
34.5KG
REPS 15
MYO SET
22.5KG
REPS 40

Machine Leg Curl, SuperSet Calf Raises

SET 1
96kg+
REPS 9.5
Calves
95KG 12REPS

SET 2
77.5kg
REPS 14.5 Super Strict
Calves
65KG 18 REPS

SET 3
70.5kG
REPS 20
Calves
225KG 50 MYOREPS

Leg Extension,SuperSet Glute Hip Abduction

SET 1
SL 59/115KG
REPS 11/12
Glute
96KG
REPS 15

SET 2
SL 47/94KG
12REPS
Glute
85KG
REPS 17

SET 3
SL40/75KG
REPS 20

SL Leg Press Glut3 Focused
SET 1
31.25KG+
REPS 11
SET 2
41.25KG
REPS 10
SET 3
50KG
REPS 8

PreExhaust Hamstrings
Straight Legged Close Grip Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Good Mornings
SET 1
80KG
REPS 8
SET 2
80KG
REPS 8

Here is my updated version of this log
Appreciate all the support from everyone truly and the amount of help I've received
Shout out to @LevButlerov and @Anabolic Advancements you guys have been a great help

Supplements☣
Notes: Glycerol and L-Carnitine pre-workout have been game changers highly recommended I purchase them off premium supplements based in Australia.
Injectable L-Carnitine
Creatine
Glycerol
Omega 3 Fish Oil w/Meals
Turmeric
Berberine 3x Daily w/Meals
Zinc
Vit D3
Astragalus Root w/Meals
NAC
Apple Cider Vinegar
Garlic
Bergamot
Ashwaganda Pre-Bed

Gear & Doses
Test Enanthate 300mg
Boldenone Undecylenate 300mg
Anavar 20mg Pretraining 5x p/wk
(Total AAS Weekly Dose 700mg)
HGH 5iu Pre Bed
.25mg Semaglutide Split 3x p/wk
Injectable L-Carnitine Pre-Workout
Notes: When i first started 6 months ago i started at 250mg testHave titrated up to 700mg recently in increments of 150mg. I plan to stay here for awhile and Milk as much progress as possible.
Current Diet Carb Cycling

Notes: My diet is quite linear currently getting in 5 meals a day but going to go back to 6 meals. On medium days I try to have most of my carbs around the Workout, on high days it's non stop carbs lmao. I like to have my Low days on rest days Prior to have a high carb day, that way my body is deprived of carbs so when I have the high day, I put all those carbs to use. I'm on top of all my electrolytes, Sodium, Potassium, etc.
High Days are on Push Days
Medium Days are Pull/Legs
Low Days are Rest Days

Daily Water Intake: 6000-7000mls

High Days
4800 Cals C|800 P|250 F|60
Breakfast:
Either weetbix or oats
Protein yoghurt
Almond Milk
Banana
With Cream Of Rice

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stir Fry

Before Bed:
Oats
Weetbix
Banana
Muscle Nation Casein Protein Powder
Almond Milk

Medium Days
4000 Cals C|600 P|250 F|50
Breakfast:
Burgen Bread
2 Whole Eggs
2-3 Egg Whites
Protein Lean Cheese

Pre Workout Meal:
Cereal Either Fruit Loops or Crunchy Nut
Almond Milk w/ Whey Protein
Honey
Banana
20ml Liquid Glycerol Prior To Training
Nerds Rope On the Drive to the gym With Pre-Workout drink
2g Himalayan Pink Salt
500mg Potassium Chloride

Intra Workout Drink:
High Branched Cyclic Dextrin Cluster Bomb
2g Pink Himalayan Salt
500mg Potassium Chloride
1700ml Of h20

Post-Workout Meal:
Cream Of Rice
Breast Chicken
Jasmine Rice Or Potatoes
Mixed Frozen Stir Fry Veges

Dinner:
Jasmine Rice Or Potatoes
Chicken Breast
Mixed Frozen Stiry Fry

Before Bed:
Oats
Weetbix
Muscle Nation Casein Protein Powder
Banana
W/almond Milk

Low days

3250 Cals C|200 P|300-350 F|120
Notes: On low days my meals sometimes change as long as I fit my macros but most of the time Low days stay the same.

Breakfast:
3 slices Burgen Bread
2 Whole Eggs
3 Egg Whites
Fat Free Protein Cheese

Lunch:
2 slices White Bread
Peanut Butter
Jam
Whey Protein w/Almond Milk

2nd Lunch:
Fro Pro Protein Pizza

Dinner:
4 Slices Burgen Bread
Fat Free Protein Cheese
Lean Burger Patties x2

Pre Bed Meal:
Weetbix
Oats
Almond Milk
Protein Yoghurt
Casein Protein Powder

Training Program PPL

Goals: Currently focusing on Shoulders and Triceps but also trying to bring up my whole physique. This is my current training plan which has me looking forward to every workout. With training I focus alot on form, execution, intensity, and Full ROM including the Stretch and contraction of the movement.
I take pride in Full ROM as it is a common practice for people to half ass their reps especially when training legs. I take every set to failure true failure which i also take pride on. No half ass sh*t here

Push
Smith Incline Bench
SET 1
36.25KG Each
REPS 10
SET 2
30kg Each
REPS 10
SET 3
25KG Each
REPS 15

Machine Side Lateral Raise
SET 1
55.5KG
REPS 10.5
SET 2
44KG
REPS 13
SET 3
34.5KG
REPS 15
SET 4
27.5KG
REPS 28+

Chest Flys
SET 1
68KG
REPS 10
SET 2
61KG
REPS 12
MYO SET
54KG
REPS 26

Overhead Extensions, SuperSet Side Lateral Raises

SET 1
21.8775KG/6.25KG
REPS 9/8/9
REPS 9/9
SET 2
18.75KG/4KG
REPS 16/10+5
REPS 20
SET 3
15KG/4
REPS 13
REPS 20
SET 4
11.25KG
REPS 18

Machine Horizontal Bench Press
SET 1
45KG Each
REPS 8.5
SET 2
35KG Each Side
REPS 11
SET 3
25KG Each Side
REPS 16

Decline Cable Flys
SET 1
18.75KG
REPS 7
SET 2
15KG
REPS 18

Tricep Pushdown
SET 1
31KG
REPS 8
SET 2
25KG
REPS 12
SET 3
20KG
REPS 15
MYO SET
20KG
REPS 30

PULL
Machine Lat Pulldown
SET 1
82KG
Reps 10
SET 2
70.5KG
REPS 12
SET 3
55KG
REPS 12/ 12

Wide Grip Cable Lat Pulldown
SET 4
50KG
REPS 16/18
SET 5
50KG
REPS 18

UnderHand Grip Pulldown
SET 6
45KG
REPS 20
MYO SET 7
45KG
MYOREPS 30

ROW
SET 1
27.5KG
REPS 10.5
SET 2
20KG
REPS 15
MYO SET
20KG
MYO REPS 30

UnderHand Bent Over Row
SET 1
20KG Each Side
REPS 12
SET 2
15KG Each
REPS 10
MYO SET
10KG Each
REPS 36 MYO

Single Arm Dumbell Row
SET 1
40KG
REPS 10
MYO SET 2
32.5KG
REPS 21

Chest Supported T-Bar Row
SET 1
30KG
REPS 10
MYO SET
20KG
REPS 24 MYO

Rope Lat Prayer, SuperSet Face Pulls
SET 1
21.25KG
REPS 12
REPS 10

SET 2
16.25KG
REPS 15
REPS 15

-BICEPS-
Machine Bicep Curls
SET 1
56.25KG
REPS 12
SET 2
48.75KG
REPS 14
MYO SET
37.5KG
REPS 30

Reverse Grip Curls W/Cable Curls
SET 1
12.5KG
REPS 12
MYO SET
12.5KG
REPS 30

Legs Quad Focused

Seated Side Lateral Raises
SET 1
55.5KG
REPS 11.5
SET 2
41.5KG
REPS 11.5
SET 3
30KG
REPS 13
SET 4 Rest Pause
20KG
REPS 30

Overhead Tricep Extension
SET 1
25G
REPS 7
SET 2
20KG
REPS 7
SET 3
16.75KG
REPS 23

Leg Extension
SET 1
+117KG
REPS 12
SET 2
94KG
REPS 13
SET 3
73KG
REPS 21

Calf Raises
SET 1
55KG
REPS 30
SET 2
35KG
REPS 30
SET 3
25KG
REPS 30+

Leg Press
SET 1
95KG Each Side
REPS 10
SET 2
70KG Each Side
REPS 12
SET 3
60KG
REPS 18 Fkn FAILURE MYO Reps

Barbell Squat
SET 1
30KG Each Side
REPS 10
MYO SET
25KG
REPS 30

Hamstrings/Glutes
Bent Leg Curls
Pre-Exhaust Hamstrings
SET 1
98.5KG
REPS 10
SET 2
82KG
REPS 12
SL Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Hip Abductions
SET 1
50KG
REPS 18
MYO SET
50KG
REPS 30+

Legs Hamstring/Glute Focused
Side Lateral Raises w/ Overhead Tri's

SET 1
55.5KG
REPS 12.5
SET 2
44KG
REPS 13.5
SET 3
34.5KG
REPS 15
MYO SET
22.5KG
REPS 40

Machine Leg Curl, SuperSet Calf Raises

SET 1
96kg+
REPS 9.5
Calves
95KG 12REPS

SET 2
77.5kg
REPS 14.5 Super Strict
Calves
65KG 18 REPS

SET 3
70.5kG
REPS 20
Calves
225KG 50 MYOREPS

Leg Extension,SuperSet Glute Hip Abduction

SET 1
SL 59/115KG
REPS 11/12
Glute
96KG
REPS 15

SET 2
SL 47/94KG
12REPS
Glute
85KG
REPS 17

SET 3
SL40/75KG
REPS 20

SL Leg Press Glut3 Focused
SET 1
31.25KG+
REPS 11
SET 2
41.25KG
REPS 10
SET 3
50KG
REPS 8

PreExhaust Hamstrings
Straight Legged Close Grip Deadlift
SET 1
80KG
REPS 12
SET 2
100KG
REPS 10

Good Mornings
SET 1
80KG
REPS 8
SET 2
80KG
REPS 8

Here is my updated version of this log
Appreciate all the support from everyone truly and the amount of help I've received
Shout out to @LevButlerov and @Anabolic Advancements you guys have been a great help

Just received some Quality EQ/Retratutide
Some gear porn for the boys, enjoy