Approved Log Growth Phase Cycle - Test,Tren, Primo, NPP & HGH

[DonaldPumps]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

 

[DonaldPumps]

Forgot to mention, the GH is from @Liquid Gold Labs. I’ve been using it for a while now. 2iu am/pm and I can definitely see the benefits. We had a bit of miscommunication and missed a part of my order but they were quick to look into it and send me the missing vials. I’ve got more GH coming tomorrow. Here’s some gear porn for everyone

 

[Allupfromhere]

This sounds like a killer log in the making brother, keen to see how this cycle runs for you. I feel your gonna slay it of this cycle, will be following along for sure! Your in good hands with @bigdawg1

 

[DonaldPumps]

This sounds like a killer log in the making brother, keen to see how this cycle runs for you. I feel your gonna slay it of this cycle, will be following along for sure! Your in good hands with @bigdawg1

Thank you bro, just getting into the gym. 1st workout of the log.

 

[Eddie Haskell]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

Forgot to mention, the GH is from @Liquid Gold Labs. I’ve been using it for a while now. 2iu am/pm and I can definitely see the benefits. We had a bit of miscommunication and missed a part of my order but they were quick to look into it and send me the missing vials. I’ve got more GH coming tomorrow. Here’s some gear porn for everyone

Thank you bro, just getting into the gym. 1st workout of the log.

Welcome @DonaldPumps to the EVO family very funny username. lol

Please share a picture of you face blurred to get the log going forward, and to help us understand your base.

 

[ssgjpd]

I will be following this one. I like the meal selection.

 

[LevButlerov]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

Forgot to mention, the GH is from @Liquid Gold Labs. I’ve been using it for a while now. 2iu am/pm and I can definitely see the benefits. We had a bit of miscommunication and missed a part of my order but they were quick to look into it and send me the missing vials. I’ve got more GH coming tomorrow. Here’s some gear porn for everyone

Positive start @DonaldPumps EVO family welcomes you
To open and approve the log, please post your pics with face blurred.
@bigdawg1

 

[DonaldPumps]

Welcome @DonaldPumps to the EVO family very funny username. lol

Please share a picture of you face blurred to get the log going forward, and to help us understand your base.

on it bro

 

[DonaldPumps]

Not the best pictures coz i am shit at taking em, better pictures will follow. These are from today straight after waking up sitting at 85.6 KG.

 

[DonaldPumps]

Yesterday's workout - Chest

Pre workout/ Dmaa 30 minutes before gym

Wide grip incline Bench
2*40 kg (warmup)
1*70 kg 12 reps
3*80 kg 10 reps

DB Flat Chest Press
2*35 kg 12/12/10 reps
1*40 kg 7 reps
failed 45 KG

Weighted Dips
3*10 KG 14/12/12 reps

Incline cable fly
1*15 KG 18 reps
1*25 KG 15 reps
1*30 KG 8 reps

Dumbell Pullover
4*30 KG 12/12/12/10 reps

No cardio on monday
step count - 8677

Weight was moving good, did fail a 45kg db press then didn't try it again. Intra workout was 10g EAAs with 10g glutamine.
Post workout 80g HBCD, 3 scoops protien.
Dinner was 200g chicken, 130g pasta
2iu gh pre bed.

Sleep was fuck all, i will blame test prop for it, everytime i switch, the first few days are a bit rough, slight fever, aches and messes up sleep. it'll subside in a few days.

 

[DonaldPumps]

Breakfast this morning

Rice flakes/ banana/ Peanut butter mixed with 2 scoops whey

 

[bigdawg1]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

Great start to the log brother, very excited to have you on board Notorious Labs!

Very impressed with your knowledge and the choices you are making in regards to training/food/supps

Super keen to see the results on your growth phase mate!

 

[DonaldPumps]

Great start to the log brother, very excited to have you on board Notorious Labs!

Very impressed with your knowledge and the choices you are making in regards to training/food/supps

Super keen to see the results on your growth phase mate!

thank you brother, looking forward to being the biggest ive been!

 

[DonaldPumps]

Today's workout

Back

Pull ups (supposed to be weighted but have a little pain in my shoulder from a previous injury, will work up my way to add weights to this)
4 sets 15/15/12/12

Rack pulls
2*30 KG (warmup sets)
2*40 KG 10/10 reps
2*50 KG 10/8 reps

One arm row
1*30 KG 15 reps
2*35 KG 12 reps
1*37.5 KG 10 reps

Bent over row
1*20 KG 12 reps
2*30 KG 10 reps
Tried 40 Kg but couldn't get a complete ROM so went back to 30 kg and did 10 reps

Reverse hyper extension
10 KG weight on chest 10/10/10/10 reps

Standing calf raise
3 sets AMRAP (did 20 reps or more each sets, no weights)

Seated calf raise
4*20 KG 10/10/10/10 reps

Today's cardio - 20 Minutes on cycle - 130 BPM average
Step count - 9248

Weight moved good, felt very motivated and focussed for the workout, Intra workout was the same at 10g EAAs with 10g glutamine.
Post workout 80g HBCD, 3 scoops protien.

Maybe im too excited to get big, failed a lift today and yesterday, but the pumps are good, feel a bit more agreesive in my workouts, breathing is a bit taxed, water intake was a little above 4 litres today, woke up parched. might look into adding a pinch of pink himayalan salt in the intra workout EAAs to balance electrolytes. Chest is sore, feels good, looks fuller. Back pump was insane today. DMAA could also be the culprit for my messed up sleep last night so didnt take any today. Tomorrow is a AM workout before work, it is shoulder, a bit of cardio and will try and throw a bit of abs in.

2nd meal was 2 scoops of protien, a protien bar and mixed nuts, working lunch so didn't take any pictures.
3rd meal - around 2 hours pre workout was roast pumpkin, potato and onions with beans and 150 grams lamb.
last meal of the day was roast chicken with salad and hummous and garlic dip from the shops. wanted to add some carbs to it but was too tired to cook, had 2 scops of hbcd after it.

Have to mention, now that the reta is weaning off, been craving sweets a little, protien bar felt soo good. I can see the apetite returning. Thursday will be meal prep, making a butter chicken gravy sauce (no oil or butter), i use this sauce to just make the pan seared chicken go down easy. will post the making. Rice with turmeric, cumin and lemon for all carb intake in meals or gluten free pasta.

 

[ssgjpd]

@DonaldPumps Solid back workout and meals on point.

 

[LevButlerov]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

Forgot to mention, the GH is from @Liquid Gold Labs. I’ve been using it for a while now. 2iu am/pm and I can definitely see the benefits. We had a bit of miscommunication and missed a part of my order but they were quick to look into it and send me the missing vials. I’ve got more GH coming tomorrow. Here’s some gear porn for everyone

Not the best pictures coz i am shit at taking em, better pictures will follow. These are from today straight after waking up sitting at 85.6 KG.

Yesterday's workout - Chest

Pre workout/ Dmaa 30 minutes before gym

Wide grip incline Bench
2*40 kg (warmup)
1*70 kg 12 reps
3*80 kg 10 reps

DB Flat Chest Press
2*35 kg 12/12/10 reps
1*40 kg 7 reps
failed 45 KG

Weighted Dips
3*10 KG 14/12/12 reps

Incline cable fly
1*15 KG 18 reps
1*25 KG 15 reps
1*30 KG 8 reps

Dumbell Pullover
4*30 KG 12/12/12/10 reps

No cardio on monday
step count - 8677

Weight was moving good, did fail a 45kg db press then didn't try it again. Intra workout was 10g EAAs with 10g glutamine.
Post workout 80g HBCD, 3 scoops protien.
Dinner was 200g chicken, 130g pasta
2iu gh pre bed.

Sleep was fuck all, i will blame test prop for it, everytime i switch, the first few days are a bit rough, slight fever, aches and messes up sleep. it'll subside in a few days.

Breakfast this morning

Rice flakes/ banana/ Peanut butter mixed with 2 scoops whey

Today's workout

Back

Pull ups (supposed to be weighted but have a little pain in my shoulder from a previous injury, will work up my way to add weights to this)
4 sets 15/15/12/12

Rack pulls
2*30 KG (warmup sets)
2*40 KG 10/10 reps
2*50 KG 10/8 reps

One arm row
1*30 KG 15 reps
2*35 KG 12 reps
1*37.5 KG 10 reps

Bent over row
1*20 KG 12 reps
2*30 KG 10 reps
Tried 40 Kg but couldn't get a complete ROM so went back to 30 kg and did 10 reps

Reverse hyper extension
10 KG weight on chest 10/10/10/10 reps

Standing calf raise
3 sets AMRAP (did 20 reps or more each sets, no weights)

Seated calf raise
4*20 KG 10/10/10/10 reps

Today's cardio - 20 Minutes on cycle - 130 BPM average
Step count - 9248

Weight moved good, felt very motivated and focussed for the workout, Intra workout was the same at 10g EAAs with 10g glutamine.
Post workout 80g HBCD, 3 scoops protien.

Maybe im too excited to get big, failed a lift today and yesterday, but the pumps are good, feel a bit more agreesive in my workouts, breathing is a bit taxed, water intake was a little above 4 litres today, woke up parched. might look into adding a pinch of pink himayalan salt in the intra workout EAAs to balance electrolytes. Chest is sore, feels good, looks fuller. Back pump was insane today. DMAA could also be the culprit for my messed up sleep last night so didnt take any today. Tomorrow is a AM workout before work, it is shoulder, a bit of cardio and will try and throw a bit of abs in.

2nd meal was 2 scoops of protien, a protien bar and mixed nuts, working lunch so didn't take any pictures.
3rd meal - around 2 hours pre workout was roast pumpkin, potato and onions with beans and 150 grams lamb.
last meal of the day was roast chicken with salad and hummous and garlic dip from the shops. wanted to add some carbs to it but was too tired to cook, had 2 scops of hbcd after it.

Have to mention, now that the reta is weaning off, been craving sweets a little, protien bar felt soo good. I can see the apetite returning. Thursday will be meal prep, making a butter chicken gravy sauce (no oil or butter), i use this sauce to just make the pan seared chicken go down easy. will post the making. Rice with turmeric, cumin and lemon for all carb intake in meals or gluten free pasta.

@DonaldPumps fully welcome to the EVO family right now open arms, happy to see your thick! you're big and focused. Want to see you grow from here and really get big.

 

[Pigsy]

Welcome to logging fellow Aussie, will be following

 

[Mobster]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

Following

 

[stevesmi]

Forgot to mention, the GH is from @Liquid Gold Labs. I’ve been using it for a while now. 2iu am/pm and I can definitely see the benefits. We had a bit of miscommunication and missed a part of my order but they were quick to look into it and send me the missing vials. I’ve got more GH coming tomorrow. Here’s some gear porn for everyone

@DonaldPumps gear porn is looking solid
glad you are working with a good aussie source
always important to keep a great source

 

[2Thick]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

@DonaldPumps Good to see you get this log off the ground. Five meals is pretty good and those look pretty healthy to me. you certainly are rocking the chicken

 

[BodyMonster34]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

@DonaldPumps bro look good using tren that BM approved
but the primo NOT bm approved. i hate primo. why not add more tren and drop poosy primo?

 

[ROIDDERS]

Forgot to mention, the GH is from @Liquid Gold Labs. I’ve been using it for a while now. 2iu am/pm and I can definitely see the benefits. We had a bit of miscommunication and missed a part of my order but they were quick to look into it and send me the missing vials. I’ve got more GH coming tomorrow. Here’s some gear porn for everyone

@DonaldPumps Wow, that is some good looking gear right there. i see some sust, test prop and primo if my eyes don't deceive me. Let us know how to post injection pain is.

 

[Ulter]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

@Nacho terrific work as always man
you are doing great!
the chicken looks amazing and you are cooking it different ways

 

[DonaldPumps]

@DonaldPumps Solid back workout and meals

@DonaldPumps fully welcome to the EVO family right now open arms, happy to see your thick! you're big and focused. Want to see you grow from here and really get big.

Thanks brother, it’s all up from here

 

[DonaldPumps]

Welcome to logging fellow Aussie, will be following

The big guns supporting my log! Appreciate it brother

 

[DonaldPumps]

@DonaldPumps Good to see you get this log off the ground. Five meals is pretty good and those look pretty healthy to me. you certainly are rocking the chicken

Thanks brother, I tried to space my meals a bit till my appetite returns after Reta, in a few weeks I’m thinking of making it 4 meals, 3 with carbs and pre bed, some kinda protein and veggies. I want to bump my calories to 3600 in 2 weeks.
Watch this space to see how I experiment with my chicken

 

[DonaldPumps]

@DonaldPumps bro look good using tren that BM approved
but the primo NOT bm approved. i hate primo. why not add more tren and drop poosy primo?

Haha I knew you’d appreciate tren in there
Primo is just to manage my e2 brother, I find it better than running to AI. I will drop primo after mid cycle bloods if everything comes good. Might add more tren coz why not

 

[DonaldPumps]

@DonaldPumps Wow, that is some good looking gear right there. i see some sust, test prop and primo if my eyes don't deceive me. Let us know how to post injection pain is.

Yeah mate, the sust is actually NPP. Then there is test, primo and tren e. This is my first time using NPP, went in smooth, did an ice pack a few hours later, and next morning, fuck me bro, it is sore to touch. Didn’t dare run my massage gun on it, just icing it. Test prop, well it is much lighter pip and no pain compared to NPP. Tren and primo was smooth, no issues there.

 

[ceo]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

@DonaldPumps bros this a good layout
how you getting those steps good too. i like how you mixing it up with different cardio
keep things fun

 

[LevButlerov]

Thanks brother, it’s all up from here

All up is full EVO family support

 

[BodyMonster34]

Haha I knew you’d appreciate tren in there
Primo is just to manage my e2 brother, I find it better than running to AI. I will drop primo after mid cycle bloods if everything comes good. Might add more tren coz why not

bro if you add tren you will make the man

 

[2Thick]

Thanks brother, I tried to space my meals a bit till my appetite returns after Reta, in a few weeks I’m thinking of making it 4 meals, 3 with carbs and pre bed, some kinda protein and veggies. I want to bump my calories to 3600 in 2 weeks.
Watch this space to see how I experiment with my chicken

i think your appetite will return within a few weeks but def let us know

 

[ROIDDERS]

Yeah mate, the sust is actually NPP. Then there is test, primo and tren e. This is my first time using NPP, went in smooth, did an ice pack a few hours later, and next morning, fuck me bro, it is sore to touch. Didn’t dare run my massage gun on it, just icing it. Test prop, well it is much lighter pip and no pain compared to NPP. Tren and primo was smooth, no issues there.

okay nice. looks good

 

[DonaldPumps]

@DonaldPumps bros this a good layout
how you getting those steps good too. i like how you mixing it up with different cardio
keep things fun

Yeah bro, I skip cardio a lot, on Reta past few months I’ve made it a habit to get around 10k steps in and I want to keep it going.

 

[DonaldPumps]

Yesterday’s workout - shoulders

I’ve been doing stretching and spanking reverse peck deck fly before shoulders, I’ve found it makes my other lifts more balanced and easy.

OHP (should be doing em with a barbell but I feel it better on a plate loaded machine)

1*40 kg 17 reps
1*50 kg 12 reps
1*60 kg 12 reps
1*80 kg 10 reps
1*90 kg 6 reps

Arnold press

1*20 kg 16 reps
2*25 kg 12/12 reps
1*30 kg 8 reps
1*32.5 kg 5 reps

Incline bench reverse fly

3*10 kg 12/12/12 reps
1*12 kg 8 reps with partials till I could hold on

Dumbbell shrugs

2*30 kg 12/12 reps
2*35 kg 12 reps

Pronated Wrist curls

4*15 kg 15/15/15/15 reps

Supinated wrist curls

4*10 kg 15/15/15/15 reps

Leg raises on bench

4 sets AMRAP (did no less than 15 every set)

Cardio - 25 min 5 incline on 5.5 speed
Step count - 12474

Weight moved good, shoulders are my favourite part to work on at the moment. Intra workout is the same at 10g EAAs and 5g glutamine.
2iu gh pre bed.

Food was the same as yesterday, chicken and rice Before and after workout.
Chicken and salad before bed.
Got really bad indigestion and hiccups that haven’t subsided even today. Caught a cold too. Not the brightest used to eat rich and spicy food, now back to clean food.

Sleep was better, workout was good. Second pin yesterday with NPP, test and primo. Feel better now, no body aches or soreness after pinning, pip is bigger but using an ice pack on it. Might need to rotate between delts and glutes. At this rate I will run out of real estate on my ass.

 

[DonaldPumps]

Breakfast today and yesterday
Added a small lactose free yogurt to breakfast.
2 scoops of protein, banana and rice flakes.
Removed peanut butter.

Post workout meal was leftover chicken and rice from yesterday.
Dinner was 200g roast chicken and lettuce with tomato and cheese.

active rest today, off to a walk followed by stretches and mobility exercises for shoulder and ankle. 4 sets AMRAP leg raises.

 

[ceo]

Yeah bro, I skip cardio a lot, on Reta past few months I’ve made it a habit to get around 10k steps in and I want to keep it going.

bros you need cardio daily
build stronger heart

 

[DonaldPumps]

bros you need cardio daily
build stronger heart

Yeah tbh I’m just being lazy with it. Need to get my head outta my ass and start smashing more cardio. Starts today bro. Not skipping cardio from now.

 

[Noah Wixx]

Hi everyone, this is my first log, sponsored by @notoriouslabs, what a great guy @bigdawg1 , reached out when I expressed interest in logging my growth phase, went through my growth phase plan and sorted me out, massive appreciation and thanks to @bigdawg1 and crew for their trust in me and support for this growth phase.

A bit about myself, I am 37, 5’6 sitting at 85kg with round 18% bf. I’ve been working out since I was 18 years old. Typical fat boy, so most of my formative gym years were spent trying to cut food and fat and manage my food obsession, it wasn’t until I was 25 that I got in touch with a coach and started making progress, understood my body better and built a better relationship with food. I have struggled with food binge and purge a lot and in a better place now in terms of nutrition and food. My obsession with good food is what made me become a chef.

The goal for this cycle is lean gains and to pack on as much muscle as I can with a focus on growing my legs and arms, move into recomp and keep growing. Abs would be nice but that’s not the goal for this year.

This is my first time using notorious labs products. Did my first pin today with Test P and NPP, I don’t like Test P for the pip I used to get with it in the past, but this went in smooth, and I got minimal pip which I’ll run a massage gun over and it’ll sort itself out. Very surprised at how easy it went.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)



Cycle

Cycle length 20 weeks (16/06/2025 – 03/11/2025)

Bloods - Sports BB2 on 25/08/2025, 06/11/2025


Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine


Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

Will be posting training breakdown, pictures of meals every day. Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed. Let’s get huge!!!

Congratulations on the log will be following along

 

[LevButlerov]

Breakfast today and yesterday
Added a small lactose free yogurt to breakfast.
2 scoops of protein, banana and rice flakes.
Removed peanut butter.

Post workout meal was leftover chicken and rice from yesterday.
Dinner was 200g roast chicken and lettuce with tomato and cheese.

active rest today, off to a walk followed by stretches and mobility exercises for shoulder and ankle. 4 sets AMRAP leg raises.

I like that post workout meal tasty, how much protein you think?

 

[DonaldPumps]

I like that post workout meal tasty, how much protein you think?

It was 200g shredded chicken, 300g rice, 40g salad.
About 50g I would say, I try and keep protien in my meals at about 190-200g.

 

[DonaldPumps]

Today’s workout - Arms and core

10 min walk
Reverse grip pull ups - 12/12/12/12

Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)

Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps

Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps

Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps

Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps

Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps

Lying leg raise
4 sets AMRAP

Ab wheel
4 sets 12/12/12/12 reps

Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (will probably end up at 12k coz I’m working till midnight)

Sleep last night was very good, woke up with drool on my pillow Digestion is good, cold is a little better, feeling a bit flat today because of it.

Breakfast remains the same with rice flakes/banana/peanut butter and protien, added apple to it today.

Workout was really good, felt like I could push more weight but focused more on TUT and proper form. Recovery is good, pumps are good.

Intra workout was 10g EAAs, pink salt and glutamine
Post workout was 3 scoops whey, 90g hbcd, 10g glutamine

Post workout meal was coconut chicken with rice and spinach.
3rd meal will be the same.
Dinner is 3 beef tacos with sour cream and lettuce

 

[ceo]

Yeah tbh I’m just being lazy with it. Need to get my head outta my ass and start smashing more cardio. Starts today bro. Not skipping cardio from now.

bros even 5 minutes high intensity good

 

[LevButlerov]

Yesterday’s workout - shoulders

I’ve been doing stretching and spanking reverse peck deck fly before shoulders, I’ve found it makes my other lifts more balanced and easy.

OHP (should be doing em with a barbell but I feel it better on a plate loaded machine)

1*40 kg 17 reps
1*50 kg 12 reps
1*60 kg 12 reps
1*80 kg 10 reps
1*90 kg 6 reps

Arnold press

1*20 kg 16 reps
2*25 kg 12/12 reps
1*30 kg 8 reps
1*32.5 kg 5 reps

Incline bench reverse fly

3*10 kg 12/12/12 reps
1*12 kg 8 reps with partials till I could hold on

Dumbbell shrugs

2*30 kg 12/12 reps
2*35 kg 12 reps

Pronated Wrist curls

4*15 kg 15/15/15/15 reps

Supinated wrist curls

4*10 kg 15/15/15/15 reps

Leg raises on bench

4 sets AMRAP (did no less than 15 every set)

Cardio - 25 min 5 incline on 5.5 speed
Step count - 12474

Weight moved good, shoulders are my favourite part to work on at the moment. Intra workout is the same at 10g EAAs and 5g glutamine.
2iu gh pre bed.

Food was the same as yesterday, chicken and rice Before and after workout.
Chicken and salad before bed.
Got really bad indigestion and hiccups that haven’t subsided even today. Caught a cold too. Not the brightest used to eat rich and spicy food, now back to clean food.

Sleep was better, workout was good. Second pin yesterday with NPP, test and primo. Feel better now, no body aches or soreness after pinning, pip is bigger but using an ice pack on it. Might need to rotate between delts and glutes. At this rate I will run out of real estate on my ass.

Breakfast today and yesterday
Added a small lactose free yogurt to breakfast.
2 scoops of protein, banana and rice flakes.
Removed peanut butter.

Post workout meal was leftover chicken and rice from yesterday.
Dinner was 200g roast chicken and lettuce with tomato and cheese.

active rest today, off to a walk followed by stretches and mobility exercises for shoulder and ankle. 4 sets AMRAP leg raises.

It was 200g shredded chicken, 300g rice, 40g salad.
About 50g I would say, I try and keep protien in my meals at about 190-200g.

Today’s workout - Arms and core

10 min walk
Reverse grip pull ups - 12/12/12/12

Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)

Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps

Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps

Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps

Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps

Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps

Lying leg raise
4 sets AMRAP

Ab wheel
4 sets 12/12/12/12 reps

Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (will probably end up at 12k coz I’m working till midnight)

Sleep last night was very good, woke up with drool on my pillow Digestion is good, cold is a little better, feeling a bit flat today because of it.

Breakfast remains the same with rice flakes/banana/peanut butter and protien, added apple to it today.

Workout was really good, felt like I could push more weight but focused more on TUT and proper form. Recovery is good, pumps are good.

Intra workout was 10g EAAs, pink salt and glutamine
Post workout was 3 scoops whey, 90g hbcd, 10g glutamine

Post workout meal was coconut chicken with rice and spinach.
3rd meal will be the same.
Dinner is 3 beef tacos with sour cream and lettuce

@DonaldPumps you have good volume I would like you to see add planks to the ad wheel.

 

[DonaldPumps]

bros even 5 minutes high intensity good

I’ve been doing steady state all this while, you think I should add a hiit or sprints or high intensity cardio?? I’ve got 2 rest days where I focus on cardio and just sleep. You guys think it’d be better for me to change it to hiit?

 

[DonaldPumps]

@DonaldPumps you have good volume I would like you to see add planks to the ad wheel.

Yeah mate, been doing just leg raises and crunches, will add planks for sure.

 

[ceo]

I’ve been doing steady state all this while, you think I should add a hiit or sprints or high intensity cardio?? I’ve got 2 rest days where I focus on cardio and just sleep. You guys think it’d be better for me to change it to hiit?

bros i would mix it based on time
but i like HIT it less time and more fun

 

[DonaldPumps]

Yesterday's leg workout

Came home very late, couldn't post it yesterday. Legs are the weakest part of my body. Almost got pinned by the pendulum squat yesterday, first time trying it out, definetly need someone to show me how to work it safely. It was a good workout, weight moved easy, RDLs were shit, felt it more on my back than hammies, need to work on the hip hinge or change the exercise.

Started with a 10 minute walk on the treadmill followed by stretching and then onto leg curls for warmup. 2 sets 40kg 25/25 reps .

Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps

Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)

Walking lunges
4*15 kg each hand 12/12/12/12 reps

pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead

Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps

Standing calf raise (no weights)
12/12/12/12 reps

Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps

Rope crunches
5*30 kg 12/12/15/15/15

Hanging leg raises (no weights)
13/10/10/10/8 reps

No cardio yesterday, was running late for work after this.
Step count - 7652

Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine

Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD

Work was slammed, skipped a meal. workout was good, legs are sore, this workout takes too much time to complete. Will switch to 2 leg days instead of 1. not satisfied with how my leg training is going at the moment. maybe i need to drp weights i favour of TUT or approach it with a different mindset.

sleep was good, digestion is good, getting solid 7-8 hours of sleep. food can be better, was not prepped. Cooked my meals for the next 3 days tonight, looking forward to a better week. onwards and upwards.
​

 

[DonaldPumps]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

 

[ssgjpd]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps good checking. I like those type of rest days.

 

[LevButlerov]

Yesterday's leg workout

Came home very late, couldn't post it yesterday. Legs are the weakest part of my body. Almost got pinned by the pendulum squat yesterday, first time trying it out, definetly need someone to show me how to work it safely. It was a good workout, weight moved easy, RDLs were shit, felt it more on my back than hammies, need to work on the hip hinge or change the exercise.

Started with a 10 minute walk on the treadmill followed by stretching and then onto leg curls for warmup. 2 sets 40kg 25/25 reps .

Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps

Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)

Walking lunges
4*15 kg each hand 12/12/12/12 reps

pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead

Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps

Standing calf raise (no weights)
12/12/12/12 reps

Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps

Rope crunches
5*30 kg 12/12/15/15/15

Hanging leg raises (no weights)
13/10/10/10/8 reps

No cardio yesterday, was running late for work after this.
Step count - 7652

Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine

Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD

Work was slammed, skipped a meal. workout was good, legs are sore, this workout takes too much time to complete. Will switch to 2 leg days instead of 1. not satisfied with how my leg training is going at the moment. maybe i need to drp weights i favour of TUT or approach it with a different mindset.

sleep was good, digestion is good, getting solid 7-8 hours of sleep. food can be better, was not prepped. Cooked my meals for the next 3 days tonight, looking forward to a better week. onwards and upwards.
​

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps big size here, really growing and staying lean is what I like start going up in cardio though.

 

[stevesmi]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps I think that you are showing some improvement already, it's only been a couple weeks on this log. Keep up the good work, the cardio is working.

 

[Mobster]

Had a few rest days recently where I was asleep half the day.

 

[ROIDDERS]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps It looks like you're getting there. Definitely good size on your frame. Seems like you've leaned out a little bit too in the past couple weeks.

 

[BodyMonster34]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

bro this one look good
stats are on point
weight is on point we love it !
@DonaldPumps

 

[Ulter]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps wow this one looks sweet!
good job on the specs of your measurements.
its good to see these numbers improve, now you have to beat them down the log

 

[ceo]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps bros you looking good
88kg on point
waist 30 inch is solid. not many can say that in america atleast

 

[2Thick]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

nice work my man
i got a lot of love for this update
keeping a tight waist and arms are almost 19" @DonaldPumps

 

[Masonic Bodybuilder]

Good job getting that cardio in broski.

 

[RoySimpson]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps recovery is just as important as the working days! Keep it going!

 

[ballin2504]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

@DonaldPumps can’t beat a good rest day

 

[DonaldPumps]

Hey guys,

Been a busy start of the week. Couldn’t get time to update, apologies. This one is one big update for the last two days. Once again, apologies for the really long post.

Monday and Tuesday, the workouts were the same, increased weight a bit, same rep range on most. Tried weighted pull-ups, I’ve started with a 10kg plate, could only do 5/5/4/2, will try and get it to atleast 10 reps each sets in the next few weeks.

Sleep has been less but restful, averaging 7 hours. Hydration is good, averaging 4 litres of water everyday.

Nutrition remains the same, I made lasagna with gluten free sheets and low sodium tomato base, twice the amount of meat in it. Every serving gave me 180g protein and roughly 320-350g carbs. Added to the side is toasted veggies with crumbed feta cheese. That’s been the meal 3 and meal 4 for the last 2 days and it will be today’s meal 3 and 4 too.

Now I do feel hungry during the day, so next week Monday, cals going up to 3600. Will put up revised macros in the next post.

Monday’s chest workout

10 min cross trainer
Incline pushups -
4 sets no weights 15/15/15/15

Incline smith machine press
1*30 kg 18 reps
2*50 kg 14/14 reps
2*70 kg 12/12 reps

Flat bench Dumbell press
1*25 kg 15 reps
3*30 kg 12/12/12 reps
1*37.5 kg 7 reps

Incline cable fly
2*17.5 kg 16/14 reps
2*20 kg 9/7 reps

Dumbell pullovers
2*20 kg 12/12 reps
2*25 kg 12/12 reps

Ab crunch machine
4 sets with 10 kg weight - 16/16/12/11
4 sets planks 45 seconds hold
30 minutes incline walk

Step count - 11784

Tuesday’s back workout

10 minutes cycle

Weighted pull-ups
4*10 kg 5/5/4/2

Lat pull down
1*30 kg 16 reps
1*40 kg 16 reps
2*45 kg 12/12 reps

Rack pulls
1*30 kg 15 reps
2*50 kg 15/15 reps
1*60 kg 12 reps

Bent over row
1*30 kg 15 reps
1*40 kg 15 reps
2*60 kg 8/8 reps

Reverse hyperextentions
4*10kg plate on chest 10/10/10/7

Standing calf raise (rotating toes inwards)
4 sets 15/15/15/15 reps

Step count - 15379

 

[Noah Wixx]

Sunday check-ins
1st check in for this phase 22/06/2025

Today was active rest day
i didn't do shit today!
woke up, did chores around the house, experimented with a new recipe im trying to get right, rain comes in, i eat and i sleep again. Was soo tired from work, now well rested and sitting on my bike, getting my 45 min of cardio in for the day.

step count - 3115

This week was ok, certainly not the best with a cold and busy work. Strenght is up, food is going down easy, i can eat more now. sleep has been great most nights. Physique looks good, most noticiable change i can see is in shoulders and back. Energy levels are good, not lethargic anymore.

No change in gear, will keep it MWF, feels much better, the pips are a bit annoying but they are mostly from primo. Tren sweats have subsided completely. Starting rotation between glutes and delt from tomorrow. no change in GH 2 iu AM/PM, though now considering 4IU at night.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Pictures for reference.

As you can see, legs need a lot of work and my lower pecs have little to no development. this is something i will be focussing on.
New week tomorrow, going all out max effort on lifts and cardio everyday minimum 30 minutes.

Sometimes we need active rest days

 

[25homes]

Nice pics Bru

 

[LevButlerov]

Hey guys,

Been a busy start of the week. Couldn’t get time to update, apologies. This one is one big update for the last two days. Once again, apologies for the really long post.

Monday and Tuesday, the workouts were the same, increased weight a bit, same rep range on most. Tried weighted pull-ups, I’ve started with a 10kg plate, could only do 5/5/4/2, will try and get it to atleast 10 reps each sets in the next few weeks.

Sleep has been less but restful, averaging 7 hours. Hydration is good, averaging 4 litres of water everyday.

Nutrition remains the same, I made lasagna with gluten free sheets and low sodium tomato base, twice the amount of meat in it. Every serving gave me 180g protein and roughly 320-350g carbs. Added to the side is toasted veggies with crumbed feta cheese. That’s been the meal 3 and meal 4 for the last 2 days and it will be today’s meal 3 and 4 too.

Now I do feel hungry during the day, so next week Monday, cals going up to 3600. Will put up revised macros in the next post.

Monday’s chest workout

10 min cross trainer
Incline pushups -
4 sets no weights 15/15/15/15

Incline smith machine press
1*30 kg 18 reps
2*50 kg 14/14 reps
2*70 kg 12/12 reps

Flat bench Dumbell press
1*25 kg 15 reps
3*30 kg 12/12/12 reps
1*37.5 kg 7 reps

Incline cable fly
2*17.5 kg 16/14 reps
2*20 kg 9/7 reps

Dumbell pullovers
2*20 kg 12/12 reps
2*25 kg 12/12 reps

Ab crunch machine
4 sets with 10 kg weight - 16/16/12/11
4 sets planks 45 seconds hold
30 minutes incline walk

Step count - 11784

Tuesday’s back workout

10 minutes cycle

Weighted pull-ups
4*10 kg 5/5/4/2

Lat pull down
1*30 kg 16 reps
1*40 kg 16 reps
2*45 kg 12/12 reps

Rack pulls
1*30 kg 15 reps
2*50 kg 15/15 reps
1*60 kg 12 reps

Bent over row
1*30 kg 15 reps
1*40 kg 15 reps
2*60 kg 8/8 reps

Reverse hyperextentions
4*10kg plate on chest 10/10/10/7

Standing calf raise (rotating toes inwards)
4 sets 15/15/15/15 reps

Step count - 15379

@DonaldPumps giving it all here really I can see you're growing nicely.

 

[DonaldPumps]

@DonaldPumps giving it all here really I can see you're growing nicely.

Yep, logging has proven good for me, keeps me accountable and I feel very motivated to go to the gym and try to be better than my last workout.

In Greg doucette’s voice… better than last time!

 

[Pigsy]

Your putting in the work brother

 

[LevButlerov]

Yep, logging has proven good for me, keeps me accountable and I feel very motivated to go to the gym and try to be better than my last workout.

In Greg doucette’s voice… better than last time!

@DonaldPumps logging with the EVO family is the key to long term results

 

[Ben10]

Hey guys,

Been a busy start of the week. Couldn’t get time to update, apologies. This one is one big update for the last two days. Once again, apologies for the really long post.

Monday and Tuesday, the workouts were the same, increased weight a bit, same rep range on most. Tried weighted pull-ups, I’ve started with a 10kg plate, could only do 5/5/4/2, will try and get it to atleast 10 reps each sets in the next few weeks.

Sleep has been less but restful, averaging 7 hours. Hydration is good, averaging 4 litres of water everyday.

Nutrition remains the same, I made lasagna with gluten free sheets and low sodium tomato base, twice the amount of meat in it. Every serving gave me 180g protein and roughly 320-350g carbs. Added to the side is toasted veggies with crumbed feta cheese. That’s been the meal 3 and meal 4 for the last 2 days and it will be today’s meal 3 and 4 too.

Now I do feel hungry during the day, so next week Monday, cals going up to 3600. Will put up revised macros in the next post.

Monday’s chest workout

10 min cross trainer
Incline pushups -
4 sets no weights 15/15/15/15

Incline smith machine press
1*30 kg 18 reps
2*50 kg 14/14 reps
2*70 kg 12/12 reps

Flat bench Dumbell press
1*25 kg 15 reps
3*30 kg 12/12/12 reps
1*37.5 kg 7 reps

Incline cable fly
2*17.5 kg 16/14 reps
2*20 kg 9/7 reps

Dumbell pullovers
2*20 kg 12/12 reps
2*25 kg 12/12 reps

Ab crunch machine
4 sets with 10 kg weight - 16/16/12/11
4 sets planks 45 seconds hold
30 minutes incline walk

Step count - 11784

Tuesday’s back workout

10 minutes cycle

Weighted pull-ups
4*10 kg 5/5/4/2

Lat pull down
1*30 kg 16 reps
1*40 kg 16 reps
2*45 kg 12/12 reps

Rack pulls
1*30 kg 15 reps
2*50 kg 15/15 reps
1*60 kg 12 reps

Bent over row
1*30 kg 15 reps
1*40 kg 15 reps
2*60 kg 8/8 reps

Reverse hyperextentions
4*10kg plate on chest 10/10/10/7

Standing calf raise (rotating toes inwards)
4 sets 15/15/15/15 reps

Step count - 15379

Keep up the hard work bro

 

[DonaldPumps]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

 

[LevButlerov]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

You should keep log going and get a new log sponsor. @DonaldPumps you have the isze and your macros I love them just boost protein to 300.

 

[DonaldPumps]

You should keep log going and get a new log sponsor. @DonaldPumps you have the isze and your macros I love them just boost protein to 300.

Yeah bro, i can do that, will go to 5 meals instead of 4 coz meal volume is just enough for me to finish and have another meal 4 hours later. would rather add an extra meal than increase meal volume.

 

[LevButlerov]

Yeah bro, i can do that, will go to 5 meals instead of 4 coz meal volume is just enough for me to finish and have another meal 4 hours later. would rather add an extra meal than increase meal volume.

I think you want to cut down meals a bit to slice up.

 

[DonaldPumps]

I think you want to cut down meals a bit to slice up.

So what do you suggest i do?

My current meal breakdown is

Meal 1 - 2 scoops WPI, 120g rice flakes, banana, 30g peanut butter
Post workout - 100g HBCD, 3 scoops WPI, 10g glutamine
Meal 3 - 200g chicken, 350g white rice, 50g mixed veggies
Meal 4 - 200g chicken, 200g white rice, half avacado

 

[DonaldPumps]

Yesterday's chest and tricep workout

Stairmaster - 10 minutes warmup
Bar dips - 4*10

Wide grip incline bench
1*40 kg 16 reps
1*60 kg 12 reps
2*80 kg 12/10 reps
1*90 kg 7 reps (failed 100 Kg, got 2 reps)

Guillotine Bench Press (smith machine)
1*50 kg 14 reps
2*70 kg 10/10 reps
1*80 kg 6 reps (this set was to failure)

Cable fly (low to high)
4*20 kg AMRAP (did between 15-20 reps each set)

Close grip bench press
2*40 kg 12/12 reps
1*50 kg 12 reps
1*60 kg 9 reps

Rope pushdown
1*25 kg 15 reps
2*30 kg 15/13 reps
1*35 kg 10 reps

Leg raise on bench
6 sets AMRAP

Ab wheel
6 sets 10/10/10/8/8 reps

30 min Incline walk (154 BPM average)

Sleep has been very good, recovery is good. Went to the physio and he gave me some mobility exercises for ankle, forearm and shoulder, they have helped with movement. Left teres minor has a tear from years ago that hasnt healed but is much better now. Resting heart rate has climed up to 70-73.

On the PED side of things

i have dropped primo, tren has been bumped up to 300 everything else is the same

Test P – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 300 MG (EOD)
GH – 4 IU (Split 2iu AM/PM)

 

[Mobster]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

I always keep A log going

 

[LevButlerov]

So what do you suggest i do?

My current meal breakdown is

Meal 1 - 2 scoops WPI, 120g rice flakes, banana, 30g peanut butter
Post workout - 100g HBCD, 3 scoops WPI, 10g glutamine
Meal 3 - 200g chicken, 350g white rice, 50g mixed veggies
Meal 4 - 200g chicken, 200g white rice, half avacado

@DonaldPumps cut rice meal 3/4 to 100 grams add more chicken, and add 1/2 avocado meal 3. Morning replace rice flakes with steel cut oats. To start. @DonaldPumps

Yesterday's chest and tricep workout

Stairmaster - 10 minutes warmup
Bar dips - 4*10

Wide grip incline bench
1*40 kg 16 reps
1*60 kg 12 reps
2*80 kg 12/10 reps
1*90 kg 7 reps (failed 100 Kg, got 2 reps)

Guillotine Bench Press (smith machine)
1*50 kg 14 reps
2*70 kg 10/10 reps
1*80 kg 6 reps (this set was to failure)

Cable fly (low to high)
4*20 kg AMRAP (did between 15-20 reps each set)

Close grip bench press
2*40 kg 12/12 reps
1*50 kg 12 reps
1*60 kg 9 reps

Rope pushdown
1*25 kg 15 reps
2*30 kg 15/13 reps
1*35 kg 10 reps

Leg raise on bench
6 sets AMRAP

Ab wheel
6 sets 10/10/10/8/8 reps

30 min Incline walk (154 BPM average)

Sleep has been very good, recovery is good. Went to the physio and he gave me some mobility exercises for ankle, forearm and shoulder, they have helped with movement. Left teres minor has a tear from years ago that hasnt healed but is much better now. Resting heart rate has climed up to 70-73.

On the PED side of things

i have dropped primo, tren has been bumped up to 300 everything else is the same

Test P – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 300 MG (EOD)
GH – 4 IU (Split 2iu AM/PM)

You're on tren and npp any prolactin sides?

 

[DonaldPumps]

@DonaldPumps cut rice meal 3/4 to 100 grams add more chicken, and add 1/2 avocado meal 3. Morning replace rice flakes with steel cut oats. To start. @DonaldPumps

You're on tren and npp any prolactin sides?

I can try that with the meals… will put up changed meals starting Thursday.. too late to go out and get oats.

With sides on tren and NPP… haven’t had any yet. I’m always on the lookout and have bloods due in 4 weeks. Will adjust the dosages and drop tren then.

 

[stevesmi]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@DonaldPumps nice job updating your specs and stats. macros are looking strong as well. big cals!

 

[ceo]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@DonaldPumps Bros, you are a true champion. EVO family appreciate you. weight improving slowly but surely. even 2kg big

 

[ROIDDERS]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

Not bad. On the pictures. I still think that you can work on leaning up a bit more. You're definitely got some big size already. @DonaldPumps

 

[BodyMonster34]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@DonaldPumps bro waist 30" is tight. you can get to 28" i bet. gotta lay off the beer and hooch lol

 

[2Thick]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@DonaldPumps you are doing amazing. love this update on yoru stats. looks like you kept the waist tight while also gaining muscle

 

[LevButlerov]

I can try that with the meals… will put up changed meals starting Thursday.. too late to go out and get oats.

With sides on tren and NPP… haven’t had any yet. I’m always on the lookout and have bloods due in 4 weeks. Will adjust the dosages and drop tren then.

Start the changes and see how you feel

 

[RoySimpson]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@DonaldPumps awesome work bro keep this log coming!

 

[Tiger Salman Khan]

Yesterday's chest and tricep workout

Stairmaster - 10 minutes warmup
Bar dips - 4*10

Wide grip incline bench
1*40 kg 16 reps
1*60 kg 12 reps
2*80 kg 12/10 reps
1*90 kg 7 reps (failed 100 Kg, got 2 reps)

Guillotine Bench Press (smith machine)
1*50 kg 14 reps
2*70 kg 10/10 reps
1*80 kg 6 reps (this set was to failure)

Cable fly (low to high)
4*20 kg AMRAP (did between 15-20 reps each set)

Close grip bench press
2*40 kg 12/12 reps
1*50 kg 12 reps
1*60 kg 9 reps

Rope pushdown
1*25 kg 15 reps
2*30 kg 15/13 reps
1*35 kg 10 reps

Leg raise on bench
6 sets AMRAP

Ab wheel
6 sets 10/10/10/8/8 reps

30 min Incline walk (154 BPM average)

Sleep has been very good, recovery is good. Went to the physio and he gave me some mobility exercises for ankle, forearm and shoulder, they have helped with movement. Left teres minor has a tear from years ago that hasnt healed but is much better now. Resting heart rate has climed up to 70-73.

On the PED side of things

i have dropped primo, tren has been bumped up to 300 everything else is the same

Test P – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 300 MG (EOD)
GH – 4 IU (Split 2iu AM/PM)

@DonaldPumps Good work so far bro........

 

[ballin2504]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@DonaldPumps nice update big guy. Physique is coming along nicely

 

[25homes]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. Pigsy says to continue with it, so i'm gonna continue this log as it was.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

Good work

 

[ForeverBulk01]

Liking the meals, also see that pepsi max, can't go wrong haha

 

[LevButlerov]

Liking the meals, also see that pepsi max, can't go wrong haha

pepsi max fan here? LOL we only do coke

 

[ForeverBulk01]

pepsi max fan here? LOL we only do coke

If we're talking sugar free diet options hell yeah pepsi max haha

 

[LevButlerov]

If we're talking sugar free diet options hell yeah pepsi max haha

Diet pepsi is alright cola beats it though