Approved Log First Cycle - Testosterone, Primobolan, HGH

[ssgjpd]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

 

[Eddie Haskell]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

Welcome to the EVO family now with real open arms @ssgjpd
I saw your other thread with you talking about test primo cycle, so happy to see you start this log.

Stepping on stage is an admirable and respectable goal in our community. We have many bodybuilders from different countries, and multiple pro cards.

To start the log, please share a picture of you with your face blurred, so we can see your base. Thank you.
No worry, EVO family is a no judgment zone, we are here to support you not criticise.

 

[ssgjpd]

 

[LevButlerov]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd as Eddie said, we all welcome you as an iron brother to our EVO family
I checked your pic, thanks for the share, and I see your deleted one as well (only mods can). You have a good strong muscle base, very tight and happy to see you're looking to grown from it.

Since you want to be a bodybuilder, we assigned you a bodybuilder title. You need to work to keep it, we hope you step on stage now.

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

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

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

You should add n2guard instead of revive liver and drop a few of the supplements like taurine and your multi, you need organ liver cycle support for steroid users:
https://n2guard.com
https://www.needtobuildmuscle.com/cycle-support/n2guard/
supplements
what digestive supps you use?
digestive enzymes?
probiotics?
psyllium husk?

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

It's a good starting cycle, you should post touchdown pics of your gear so we can see please.

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

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

View attachment 97736

 

[stevesmi]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd

Welcome to the world of logging. It's good to have you. Excellent Start to this. You've got a definite amazing supplement list.

 

[RoySimpson]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd hell yeah bro solid work right here!! Keep this log coming!!

 

[Mobster]

Explain more the 'off' of the on and off training part. Thanks

 

[ROIDDERS]

View attachment 97736

@ssgjpd welcome to the EVO family and welcome to the logging family
you got a damn good base to start with
Will be exciting to see how much you can improve from here.

 

[2Thick]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd This is a really good list of different things that you're doing. I like how you lay it out. Very simply for others to take a look at and follow.

 

[ssgjpd]

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


You should add n2guard instead of revive liver and drop a few of the supplements like taurine and your multi, you need organ liver cycle support for steroid users:

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


It's a good starting cycle, you should post touchdown pics of your gear so we can see please.

For cardio I do 30 minutes on the Stairmaster 5-6 days a week, but no less than 5.

Regarding the n2gaurd and supplements, if I was to add n2gaurd, what supplements and multi's would you remove?

No digestive supplements other than the Gut Health from Revive.

Explain more the 'off' of the on and off training part. Thanks

When I mentioned, "off" it was mainly due to something on injury's (back and mainly knees) that prevented me from that style of training. While I loved it, my body just cannot take the impact and some movements well anyone.

 

[BodyMonster34]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd bro this a good training plan. but what deal with cycle?
no tren? only primo? no good

 

[Ulter]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd I like how you're training is set up. I'll tell you something. If you stay consistent to the training, you laid out, you're gonna have tremendous results. I would make sure though I'm throwing in some nice deload sessions in there.

 

[ceo]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd bros I also want to welcome you to the EVO family. i hope you check out my log as well. its in my siggy
i'm gonna have your back the whole way let's kill this

 

[LevButlerov]

For cardio I do 30 minutes on the Stairmaster 5-6 days a week, but no less than 5.

You should split 15min pre and 30min post training on cardio.

Regarding the n2gaurd and supplements, if I was to add n2gaurd, what supplements and multi's would you remove?

I would remove taurine tudca mt and any multi you have, just leave n2guard its over 40 ingredients for cycle support.

No digestive supplements other than the Gut Health from Revive.

You need to start taking probiotics digestive enzymes and psyllium husk daily. @ssgjpd

When I mentioned, "off" it was mainly due to something on injury's (back and mainly knees) that prevented me from that style of training. While I loved it, my body just cannot take the impact and some movements well anyone.

are you using an infrared lamp on the injuries?

 

[ssgjpd]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21


Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

 

[LevButlerov]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

Looks good, but how about other meals? and how much time between meals? @ssgjpd

 

[RoySimpson]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

@ssgjpd solid work right here! Food is on point!!

 

[Mobster]

Looks good, but how about other meals? and how much time between meals? @ssgjpd

Yeah let's see the others too

 

[stevesmi]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

breakfast is looking strong. you are getting some good calories, carbs and protein.
boring is how it should be
@ssgjpd

 

[Ulter]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

@ssgjpd you won't go wrong with breakfast and a nice meal
it looks super good!
the calories and carbs is on point. protein loooks good too !

 

[ssgjpd]

This was dinner last night and every night. Below is the timeline for my meals almost everyday. I try to train around the same time, with an occasional exception of Saturdday. This might be a morning workout where I will workout after breakfast meal.

One thing about doing as this is I find having a schedule is easier and it is typical how I have done things in the past. Granted there are days when something comes up, but I will adjust and continue to move forward.

7AM breakfast
11AM meal 1 (ground bee, rice and asparagus)
230PM pretrain meal (chicken breast, jasmine rice and pineapple)
6 or 630 post train meal ( rice ceral or cream of rice, 60g protein shake)
8PM dinner (top sirloin, green beans and roasted red potatoes)




Yesterday was arm day and 30 minute cardio session.

Tricep pushdown 3x12 @80lbs
Bicep curl (cable machine) 3x12 @80lbs
dumbell hammer curls 4x10 @25lbs
dumbell bicep curls 4x10 @25lbs
rope cable bicep curls 50 @ 80lbs break when needed
bodyweight dips 65 - break when needed

 

[ssgjpd]

Forgot to add meal values.

Pre-train meal values:
Calories: 448
Protein: 55
Carbs: 38
Fat: 6

Dinner meal values:
Calories: 565
Protein: 49
Carbs: 22
Fat: 30

 

[BodyMonster34]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

@ssgjpd bro food look good. make sure you keep that red meat coming and protein strong
build strong body

 

[2Thick]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

@ssgjpd not bad for daily meals right here
make sure you switch things up though. your body likes boring but it wants variety too

 

[25homes]

Following this one

 

[Noah Wixx]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

Sweet! Another aspiring men's physique competitor that is the same thing im working towards doing we share a similar journey.

 

[Tiger Salman Khan]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd Welcome to EVO bro....looking forward to an incredible log..........

 

[ceo]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

bros i like these meals. look good to me.
those eggs look super good. i gotta start eating more eggs
@ssgjpd

 

[ROIDDERS]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

nice meals you put together man
the breakfast and 2nd meal look great
that is good food prep and healthy
@ssgjpd

 

[ballin2504]

This is my first cycle/log and about 5 weeks in. I will end this cycle late July. My plans for this year to to step on stage for the first time, then do some growing for a national show year followed by trying to get pro card in masters men's physique.

New to bodybuilding, but have a history of HIT style training on and off for the past 10 years (@ 47 my body tells me when I need to take a break).

Looking forward to updating and getting feedback.

Stats:
Age: 47
Height: 5'9"
Weight: 188.6 lbs (current and down 18lbs since starting prep)
Body Fat: 14%

Nutrition:

• Calories: 2561/day
• Protein: 237
• Carbs: 199g
• Fats: 86g

Training:

• Weights: 4 days on 1 day off (push/pull/arms/legs)
• Cardio: 5 x 30min Stairmaster
• Abs: Every other day

Supplements:

• Creatine (HDMuscle)
• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Whey Protein (Isopure)
• Taurine
• Maca Root
• Calm (Revive)

Compounds:

• Test C 300mg (split M/W/F)
• Primo 150 (split M/W/F)
• GH 2IU nightly before bed
• Anastrozole .5 mg Tue/Th

@ssgjpd great start man. Can’t wait to follow along

 

[LevButlerov]

This was dinner last night and every night. Below is the timeline for my meals almost everyday. I try to train around the same time, with an occasional exception of Saturdday. This might be a morning workout where I will workout after breakfast meal.

One thing about doing as this is I find having a schedule is easier and it is typical how I have done things in the past. Granted there are days when something comes up, but I will adjust and continue to move forward.

7AM breakfast
11AM meal 1 (ground bee, rice and asparagus)
230PM pretrain meal (chicken breast, jasmine rice and pineapple)
6 or 630 post train meal ( rice ceral or cream of rice, 60g protein shake)
8PM dinner (top sirloin, green beans and roasted red potatoes)


View attachment 98368

Yesterday was arm day and 30 minute cardio session.

Tricep pushdown 3x12 @80lbs
Bicep curl (cable machine) 3x12 @80lbs
dumbell hammer curls 4x10 @25lbs
dumbell bicep curls 4x10 @25lbs
rope cable bicep curls 50 @ 80lbs break when needed
bodyweight dips 65 - break when needed

Forgot to add meal values.

Pre-train meal values:
Calories: 448
Protein: 55
Carbs: 38
Fat: 6

Dinner meal values:
Calories: 565
Protein: 49
Carbs: 22
Fat: 30

@ssgjpd your total protein was 110 grams for the day? or you had other meals?

 

[ssgjpd]

@ssgjpd your total protein was 110 grams for the day? or you had other meals?

No sir, was just posting the other meals I eat throughout the day. I eat the same 5 meals 7 days a week. Makes it easy to stay the course and prep.

Coach is subbing out the sirloin for fish starting next week.

 

[Npcclassicphysique champ]

No sir, was just posting the other meals I eat throughout the day. I eat the same 5 meals 7 days a week. Makes it easy to stay the course and prep.

Coach is subbing out the sirloin for fish starting next week.

i like steak more than fish bro lol
you do cardio today? @ssgjpd

 

[ssgjpd]

Yesterday was rest day, but ended up doing 20 minutes cardio on incline treadmill.

Started the day off at 5am walking a mile to get some steps in. Breakfast at 6AM, then had to take my wife to the dentist for her procedure. After that, we was back on track following the same routine and meal plan as before.

Training details.

15 minute stairmaster before workout.

Pull focus today

Warmup
Straight arm lat pull - 4x15 80lbs

Lat Pull down (mag grip) 3 set 15@110, 12@120, 8@130 drop 8@110
Cybex Row (overhand) 3 set 12@120
Cybex Row (neutral) 3 sets 12@120, 10@130, 8@140
Cable low row (mag grip) upper back focus pull 3x10@50kg
PECDEC REAR FLY 3x10@110lbs
Lat pull down unilateral 3x12@40kg

Ab
Weight cable crunch 3x20@80lbs
Leg raises 3x15

Cardio:
30 minute stairmaster (HR 120-140) stayed around 125-30 mostly.

Just finished dinner.

For meal pictures, not shown is meal and postwork (75g chex ceral and 60g protein shake)
Breakfast

Preworkout

Dinner

 

[ballin2504]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

@ssgjpd nice work with the prep

 

[Noah Wixx]

Couple of meals for the day. I eat this everyday day so there will not be lots of food updates. Pretty boring but I like it.

Breakfast

Calories: 608
Carbs: 46
Protein: 54
Fat: 21
View attachment 98076

Meal 2
Calories: 531
Carbs: 33
Protein: 60
Fat: 16

View attachment 98077

Meals look prime

 

[Tiger Salman Khan]

Yesterday was rest day, but ended up doing 20 minutes cardio on incline treadmill.

Started the day off at 5am walking a mile to get some steps in. Breakfast at 6AM, then had to take my wife to the dentist for her procedure. After that, we was back on track following the same routine and meal plan as before.

Training details.

15 minute stairmaster before workout.

Pull focus today

Warmup
Straight arm lat pull - 4x15 80lbs

Lat Pull down (mag grip) 3 set 15@110, 12@120, 8@130 drop 8@110
Cybex Row (overhand) 3 set 12@120
Cybex Row (neutral) 3 sets 12@120, 10@130, 8@140
Cable low row (mag grip) upper back focus pull 3x10@50kg
PECDEC REAR FLY 3x10@110lbs
Lat pull down unilateral 3x12@40kg

Ab
Weight cable crunch 3x20@80lbs
Leg raises 3x15

Cardio:
30 minute stairmaster (HR 120-140) stayed around 125-30 mostly.

Just finished dinner.

For meal pictures, not shown is meal and postwork (75g chex ceral and 60g protein shake)
Breakfast
View attachment 98617
Preworkout
View attachment 98619
Dinner
View attachment 98619

@ssgjpd meals looks great bro....

 

[LevButlerov]

Yesterday was rest day, but ended up doing 20 minutes cardio on incline treadmill.

Started the day off at 5am walking a mile to get some steps in. Breakfast at 6AM, then had to take my wife to the dentist for her procedure. After that, we was back on track following the same routine and meal plan as before.

Training details.

15 minute stairmaster before workout.

Pull focus today

Warmup
Straight arm lat pull - 4x15 80lbs

Lat Pull down (mag grip) 3 set 15@110, 12@120, 8@130 drop 8@110
Cybex Row (overhand) 3 set 12@120
Cybex Row (neutral) 3 sets 12@120, 10@130, 8@140
Cable low row (mag grip) upper back focus pull 3x10@50kg
PECDEC REAR FLY 3x10@110lbs
Lat pull down unilateral 3x12@40kg

Ab
Weight cable crunch 3x20@80lbs
Leg raises 3x15

Cardio:
30 minute stairmaster (HR 120-140) stayed around 125-30 mostly.

Just finished dinner.

For meal pictures, not shown is meal and postwork (75g chex ceral and 60g protein shake)
Breakfast
View attachment 98617
Preworkout
View attachment 98619
Dinner
View attachment 98619

Hows your wife, dentist ok?

I like the training but how much time with planks? I dont see core work.

cardio can you up by 10 min? @ssgjpd

meals look good, preworkout and dinner same?

 

[ssgjpd]

Hows your wife, dentist ok?

I like the training but how much time with planks? I dont see core work.

cardio can you up by 10 min? @ssgjpd

meals look good, preworkout and dinner same?

Thanks for asking, she is fine. Had a rear tooth extraction. Probably should have took her phone as she order a couple more purses…oh well it’s only money and we ain’t taking it with us.

I usually do 3x60 sec planks once a week.

Today was a light day with visiting in laws so I opted to do a light arm workout at home on my cable machine.

Yes pre workout and dinner are the same.

Workout
Warmup
Rope recipe push down 3x15@ 50lbs

Overhead tricep extensions w/ rope 3x10@50lbs
Tricep push down straight bar 3x12@60lbs
Preacher curls 3x12@60lbs
Rope hammer curl 3x10@55lbs
Cable crossover triceps extension 3x15@20lbs
Bayesian curl 3x10@35lbs

Ab
Weight cable crunch 3x20@80lbs
Leg raises 3x15

30 minute treadmill run at 4.2

 

[LevButlerov]

Thanks for asking, she is fine. Had a rear tooth extraction. Probably should have took her phone as she order a couple more purses…oh well it’s only money and we ain’t taking it with us.

Happy to hear she's ok.

I usually do 3x60 sec planks once a week.

Go with planks every day, you'll see a difference. @ssgjpd

Yes pre workout and dinner are the same.

Workout
Warmup
Rope recipe push down 3x15@ 50lbs

Overhead tricep extensions w/ rope 3x10@50lbs
Tricep push down straight bar 3x12@60lbs
Preacher curls 3x12@60lbs
Rope hammer curl 3x10@55lbs
Cable crossover triceps extension 3x15@20lbs
Bayesian curl 3x10@35lbs

Ab
Weight cable crunch 3x20@80lbs
Leg raises 3x15

30 minute treadmill run at 4.2

I suggest a bigger post workout meal.

 

[ssgjpd]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

 

[LevButlerov]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

What were your total macros for the day? @ssgjpd

And I want to see a few 20 rep sets in here for a pump.

 

[stevesmi]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

@ssgjpd i love me some fresh shrimp
haven't had it in a while
i love seafood

 

[BodyMonster34]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

@ssgjpd Bro, I like your training. Lots of good core. And you also hitting some other isolation lifts.

 

[Mobster]

We all need variety

 

[ROIDDERS]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

@ssgjpd arsenal shoulder press and nautilus chest press.
planks, flutter kicks, laying leg raise are all cool stuff
nice core trianing

 

[ceo]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

bros side raise and nautilus chest press on point
prime incline press and tricep push down amazing
good training session
@ssgjpd

 

[Ulter]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

@ssgjpd this is looking great on this!
planks and flutter kicks is on point
laying leg raise is amazing too

 

[2Thick]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

@ssgjpd planks, flutter kicks, laying leg raise, and standing crunch is amazing
i love prime incline press as well
arsenal shoulder press is solid

 

[25homes]

Food is good

 

[ssgjpd]

Today update was pull day with a couple of hammies. Also day two of new meal plan.


Calories: 2310
Protein:229
Carbs:185
Fats:69

Core/Ab
3 sets
1 min forward plank 30 sec rest
1 min left side plank 30 sec rsst
1 min right side plank 30 sec rest

3 sets
20 mountain climbers

V Ups
3 sets x 15

Hammer row
1x12 @ 90lbs
2x12 @ 115lbs

Lat pull down
2x12 @60kg underhand
2x12 @ 60kg overhand

Lying leg curls
1x20 @ 70lbs
1x15 @ 75lbs
1x12 @ 80lbs
1x10 @ 90lbs

Cybex row - overhand grip
1x15 @ 95lbs
1x12 @ 110lbs
1x12 @ 130 drop set to 110 x12

Power squat - good mornings
3x15@ 180lbs

body weight rows
50 break as needed (broke at 25)

Lower back extension
3 x 30 seconds @ 80lbs

New dinner with Cod, not a fan so I will be switching to Halibut.

 

[ssgjpd]

Today is a light day just some core and cardio.

 

[LevButlerov]

Today update was pull day with a couple of hammies. Also day two of new meal plan.


Calories: 2310
Protein:229
Carbs:185
Fats:69

Core/Ab
3 sets
1 min forward plank 30 sec rest
1 min left side plank 30 sec rsst
1 min right side plank 30 sec rest

3 sets
20 mountain climbers

V Ups
3 sets x 15

Hammer row
1x12 @ 90lbs
2x12 @ 115lbs

Lat pull down
2x12 @60kg underhand
2x12 @ 60kg overhand

Lying leg curls
1x20 @ 70lbs
1x15 @ 75lbs
1x12 @ 80lbs
1x10 @ 90lbs

Cybex row - overhand grip
1x15 @ 95lbs
1x12 @ 110lbs
1x12 @ 130 drop set to 110 x12

Power squat - good mornings
3x15@ 180lbs

body weight rows
50 break as needed (broke at 25)

Lower back extension
3 x 30 seconds @ 80lbs

New dinner with Cod, not a fan so I will be switching to Halibut.

View attachment 99092

Today is a light day just some core and cardio.

@ssgjpd this is a good day, but can you up protein a bit to 250?
and you dont like cod? I thought its less dry than halibut.

 

[Noah Wixx]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

Nice selection of movements here.

 

[ssgjpd]

@ssgjpd this is a good day, but can you up protein a bit to 250?
and you dont like cod? I thought it’s less dry than halibut.

I’ll check with my coach on the protein.

Yea not a fan, seems too watery for me. About the only time I like it was traveling abroad having fish and chips.

 

[LevButlerov]

I’ll check with my coach on the protein.

Yea not a fan, seems too watery for me. About the only time I like it was traveling abroad having fish and chips.

Cod needs that flaky feeling if not maybe quality issue. @ssgjpd

 

[ssgjpd]

Cod needs that flaky feeling if not maybe quality issue. @ssgjpd

It was flaky, just seem to have a lot of water/juice. Reheating in microwave seemed to help this, but still not a fan of the taste. I will finish this last meal then move on to the shrimps. Next week will be halibut or mahi mahi.

 

[ballin2504]

Today’s meals are the same only reducing oats by 10g, rice for meal 2&3 are at 90g and changing out protein for dinner from sirloin to white fish or shrimp. As much as I love red meat, I’m looking forward to some seafood.

Todays training session
3x5 planks (60 seconds on rest for 30 seconds)
2x30 flutter kicks
2x12 laying leg raise
3x20 weighted standing crunch @ 80lbs

Free motion chest fly with 2 sec hold
1x12@40lbs
3x12@45lbs

Prime incline press
1x15@90lbs
2x12@115 then 1 drop 1x10@70

Side raise
3x15 40lbs

Nautilus chest press (neutral grip)
2x20@110lbs

Arsenal shoulder press (neutral grip)
3x12@45lbs

Tricep push down
3x12@110lbs

@ssgjpd nice training session man. Way to get it in.

 

[Tiger Salman Khan]

Today update was pull day with a couple of hammies. Also day two of new meal plan.


Calories: 2310
Protein:229
Carbs:185
Fats:69

Core/Ab
3 sets
1 min forward plank 30 sec rest
1 min left side plank 30 sec rsst
1 min right side plank 30 sec rest

3 sets
20 mountain climbers

V Ups
3 sets x 15

Hammer row
1x12 @ 90lbs
2x12 @ 115lbs

Lat pull down
2x12 @60kg underhand
2x12 @ 60kg overhand

Lying leg curls
1x20 @ 70lbs
1x15 @ 75lbs
1x12 @ 80lbs
1x10 @ 90lbs

Cybex row - overhand grip
1x15 @ 95lbs
1x12 @ 110lbs
1x12 @ 130 drop set to 110 x12

Power squat - good mornings
3x15@ 180lbs

body weight rows
50 break as needed (broke at 25)

Lower back extension
3 x 30 seconds @ 80lbs

New dinner with Cod, not a fan so I will be switching to Halibut.

View attachment 99092

@ssgjpd awesome food bro...looks amazing........

 

[LevButlerov]

It was flaky, just seem to have a lot of water/juice. Reheating in microwave seemed to help this, but still not a fan of the taste. I will finish this last meal then move on to the shrimps. Next week will be halibut or mahi mahi.

how was your food today?

 

[ssgjpd]

how was your food today?

@LevButlerov not too bad. Today was a travel day but did get some cardio in.

Packed all my meals for the weekend so staying on the plan will be easy.

Shrimp was on point

 

[LevButlerov]

@LevButlerov not too bad. Today was a travel day but did get some cardio in.

Packed all my meals for the weekend so staying on the plan will be easy.

Shrimp was on point
View attachment 99445

Nice I like that shrimp meal. @ssgjpd

 

[ssgjpd]

Didn’t get to log the training session today, but it was pull day, core and some cardio.

The rest of the day will be focused on drinking water, getting steps and relaxing.

All meals will be the same as yesterday.

 

[Npcclassicphysique champ]

Didn’t get to log the training session today, but it was pull day, core and some cardio.

The rest of the day will be focused on drinking water, getting steps and relaxing.

All meals will be the same as yesterday.

get something up tomorrow broly

 

[ssgjpd]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

 

[Npcclassicphysique champ]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

i like your core work planks and bird dogs nice broly thats the way to get tight @ssgjpd

 

[ssgjpd]

i like your core work planks and bird dogs nice broly thats the way to get tight @ssgjpd

@Npcclassicphysique champ thanks, got to do something to get it tight.

 

[Npcclassicphysique champ]

@Npcclassicphysique champ thanks, got to do something to get it tight.

tight core is what builds all else

 

[stevesmi]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

@ssgjpd funny you update with these
i also did a lot of that core training today
did a pilates class and it was no joke!

 

[ceo]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

bros lifefitness shoulder press and tricep press sound good
Hitting some good exercises on this one. You don't see too many people doing bird dogs
@ssgjpd

 

[ssgjpd]

@ssgjpd funny you update with these
i also did a lot of that core training today
did a pilates class and it was no joke!

@stevesmi nice, I like Pilates as well. Lot tougher than what you think.

 

[ssgjpd]

bros lifefitness shoulder press and tricep press sound good
Hitting some good exercises on this one. You don't see too many people doing bird dogs
@ssgjpd

@ceo they were a big favorite in my CF days. I still like them especially if down correctly. Same with those cat cows.

 

[ceo]

@ceo they were a big favorite in my CF days. I still like them especially if down correctly. Same with those cat cows.

bros i did them after my plumbing accident. had to rebuild core strength

 

[BodyMonster34]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

@ssgjpd bro not bad on this training
gotta find out what flutterkick is
what kidn of motion that is?

 

[ssgjpd]

@ssgjpd bro not bad on this training
gotta find out what flutterkick is
what kidn of motion that is?

@BodyMonster34 lay on your back keeping your legs straight, scissor your legs up and down about six to eight inches without letting you heels touch the ground.

I also tighten my core a little my doing a slight crunch, then perform the motion above.

 

[Mobster]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

Great start to the day

 

[stevesmi]

@stevesmi nice, I like Pilates as well. Lot tougher than what you think.

Yep most tough bodybuilder types wouldn’t survive one of my classes

 

[2Thick]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

@ssgjpd i know a lot of people who open their day with a drink like that
how long you been doing that? it seems like its a good detoxer

 

[ROIDDERS]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

@ssgjpd leg raise and flutterkick
i like the core training
very strong and cardio is on point!

 

[Ulter]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

nice updates man

i like your training and cardio

the log is young but keep it going! don't forget to check my log out too!
@ssgjpd

 

[ssgjpd]

@ssgjpd i know a lot of people who open their day with a drink like that
how long you been doing that? it seems like its a good detoxer

@2Thick Started doing this around Nov. last year.

nice updates man

i like your training and cardio

the log is young but keep it going! don't forget to check my log out too!
@ssgjpd

@Ulter Will do.

 

[ssgjpd]

Sorry to disappoint, but this is probably the most boring log there is. My daily meals and routine are the same with the only exception is during the week. Those days I train in the evening due to work.

Remainder of the day will be focused on water intake, traveling back home and grocery shopping.

Today’s sessions
Streching
1 Mile on threadmill at 2.6moh

FreeMotion cable cross / tricep focus
[email protected]
2x20@15kg

Tricep pushdown
1x15@36kg
1x15@41kg
[email protected]

Overhead tricep extensions
[email protected]

FreeMotion Dual Cable Cross Bayesian curl
[email protected]

Preacher curl
1x15@50lbs
1x12@60lbs
1x12@70lbs

Cybex Arm extension (Tricep)
60@70lbs break as needed
Broke at 30

Rope bicep curls
60@70lbs break as need
Broke at 30, then 20 30 sec rest and finished the last 10.

Core:
3 rounds of planks
Regular at 60 secs, rest for 30 sec then
Left side at 60 secs, rest for 30 secs then
Ride side at 60 secs, rest for 30 then repeat

Hanging leg raise
3x15

Hanging knee raise
2x20

Cardio:
45 minutes stairmaster ( first 15 minutes at level 7, the remainder at level 8)

 

[DonaldPumps]

Sorry to disappoint, but this is probably the most boring log there is. My daily meals and routine are the same with the only exception is during the week. Those days I train in the evening due to work.

Remainder of the day will be focused on water intake, traveling back home and grocery shopping.

Today’s sessions
Streching
1 Mile on threadmill at 2.6moh

FreeMotion cable cross / tricep focus
[email protected]
2x20@15kg

Tricep pushdown
1x15@36kg
1x15@41kg
[email protected]

Overhead tricep extensions
[email protected]

FreeMotion Dual Cable Cross Bayesian curl
[email protected]

Preacher curl
1x15@50lbs
1x12@60lbs
1x12@70lbs

Cybex Arm extension (Tricep)
60@70lbs break as needed
Broke at 30

Rope bicep curls
60@70lbs break as need
Broke at 30, then 20 30 sec rest and finished the last 10.

Core:
3 rounds of planks
Regular at 60 secs, rest for 30 sec then
Left side at 60 secs, rest for 30 secs then
Ride side at 60 secs, rest for 30 then repeat

Hanging leg raise
3x15

Hanging knee raise
2x20

Cardio:
45 minutes stairmaster ( first 15 minutes at level 7, the remainder at level 8)

Boring is good, the best thing is you are consistent. Most guys lose the game there.
Solid workout though, a lot of core work, you’ll be great on the stage!

 

[Masonic Bodybuilder]

Perfect way to start the day with that water and then into a great meal.

 

[LevButlerov]

Sorry to disappoint, but this is probably the most boring log there is. My daily meals and routine are the same with the only exception is during the week. Those days I train in the evening due to work.

Remainder of the day will be focused on water intake, traveling back home and grocery shopping.

Today’s sessions
Streching
1 Mile on threadmill at 2.6moh

FreeMotion cable cross / tricep focus
[email protected]
2x20@15kg

Tricep pushdown
1x15@36kg
1x15@41kg
[email protected]

Overhead tricep extensions
[email protected]

FreeMotion Dual Cable Cross Bayesian curl
[email protected]

Preacher curl
1x15@50lbs
1x12@60lbs
1x12@70lbs

Cybex Arm extension (Tricep)
60@70lbs break as needed
Broke at 30

Rope bicep curls
60@70lbs break as need
Broke at 30, then 20 30 sec rest and finished the last 10.

Core:
3 rounds of planks
Regular at 60 secs, rest for 30 sec then
Left side at 60 secs, rest for 30 secs then
Ride side at 60 secs, rest for 30 then repeat

Hanging leg raise
3x15

Hanging knee raise
2x20

Cardio:
45 minutes stairmaster ( first 15 minutes at level 7, the remainder at level 8)

Not disappointing at all, EVO family always interested. I see you doing good arms, push in some drop sets. @ssgjpd

 

[ssgjpd]

Boring is good, the best thing is you are consistent. Most guys lose the game there.
Solid workout though, a lot of core work, you’ll be great on the stage!

Thanks. I hope but still lots of work to do and looking forward to seeing the outcome.

Perfect way to start the day with that water and then into a great meal.

Thanks, at first thought I wasn’t going to like it, but it has grown on me.

Not disappointing at all, EVO family always interested. I see you doing good arms, push in some drop sets. @ssgjpd

Sounds good. I will have an updated food picture this week as I went with Chilean Sea Bass instead of Halibut.

 

[BodyMonster34]

@BodyMonster34 lay on your back keeping your legs straight, scissor your legs up and down about six to eight inches without letting you heels touch the ground.

I also tighten my core a little my doing a slight crunch, then perform the motion above.

bro that sound funny lol but gonna try it

 

[LevButlerov]

Sounds good. I will have an updated food picture this week as I went with Chilean Sea Bass instead of Halibut.

Sea bass, I like it with lemon and red peppers

 

[ssgjpd]

bro that sound funny lol but gonna try it

@BodyMonster34 they were a staple back in my military days. We did those almost as much as push ups.

 

[RoySimpson]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

@ssgjpd awesome work right here!!

 

[BodyMonster34]

@BodyMonster34 they were a staple back in my military days. We did those almost as much as push ups.

bro we call them something different. where you serve?

 

[ssgjpd]

bro we call them something different. where you serve?

Hood, Hawaii (with trips to Bosnia and Iraq)

 

[ssgjpd]

@LevButlerov or others, I just got the N2 gaurd and pop 7 caps this morning. I know you mention this earlier but I wanted to confirm, what supplements from the list below would you remove since the addition to N2Gaurd. One thing I worry about it typically I am VitaminD deficient (I used to take 50KIU once a week, but had the habit of forgetting. Now I do daily and my levels are good).

• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Taurine
• Maca Root
• Calm (Revive)

 

[Ulter]

@2Thick Started doing this around Nov. last year.

@Ulter Will do.

EVO family love !

 

[2Thick]

@2Thick Started doing this around Nov. last year.

@Ulter Will do.

cool man let us know what you think over time

 

[ballin2504]

Wake up at 6AM with 32oz of water mixed with 1TBS of Applecider vinegar, glutamine, 1 lemon and 2oz of AloeVera juice. Breakfast at 7AM (chicken breast, eggs, oats and berries with a cup of coffee).

Gym session started at 7:45AM with 1 mile walk on threadmill followed by push day.

Free motion chest fly with 2 sec hold
[email protected]
3x15@20kg

Mega Mass Chest press
1x20@90lbs
2x20@115lbs

Flexfit incline press
3x15@150lb then 1 drop 1x10@100lbs after completion of 3rd set

Arsenal Side raise
3x15 40lbs

LifeFitness Shoulder Press
3x12 90lbs

Lifefitness PecDec
2x20@110lbs

LifeFitness Tricep press
3x20@90lbs

Core
Planks 3 rounds at 90 second rest for 30 seconds
3 rounds
20 bird dogs then straight to cat cows with 3 sec hold

Flutterkick
3x15

Leg raise
2x15

Cardio
35 minutes stair master level 8 (HR 125-135)

Rest of the day will be relaxing followed by formal event this evening. Might sneak in a couple of naps as rest last night was a little tough (typically for me anytime I am sleeping in new places.

@ssgjpd man I wish my gum had an arsenal side raise machine

 

[kcates]

Sorry to disappoint, but this is probably the most boring log there is. My daily meals and routine are the same with the only exception is during the week. Those days I train in the evening due to work.

Remainder of the day will be focused on water intake, traveling back home and grocery shopping.

Today’s sessions
Streching
1 Mile on threadmill at 2.6moh

FreeMotion cable cross / tricep focus
[email protected]
2x20@15kg

Tricep pushdown
1x15@36kg
1x15@41kg
[email protected]

Overhead tricep extensions
[email protected]

FreeMotion Dual Cable Cross Bayesian curl
[email protected]

Preacher curl
1x15@50lbs
1x12@60lbs
1x12@70lbs

Cybex Arm extension (Tricep)
60@70lbs break as needed
Broke at 30

Rope bicep curls
60@70lbs break as need
Broke at 30, then 20 30 sec rest and finished the last 10.

Core:
3 rounds of planks
Regular at 60 secs, rest for 30 sec then
Left side at 60 secs, rest for 30 secs then
Ride side at 60 secs, rest for 30 then repeat

Hanging leg raise
3x15

Hanging knee raise
2x20

Cardio:
45 minutes stairmaster ( first 15 minutes at level 7, the remainder at level 8)

More exciting then my training. More variety for sure.

 

[BodyMonster34]

Hood, Hawaii (with trips to Bosnia and Iraq

bro hawaii got some good weed i heard

 

[Tiger Salman Khan]

@LevButlerov or others, I just got the N2 gaurd and pop 7 caps this morning. I know you mention this earlier but I wanted to confirm, what supplements from the list below would you remove since the addition to N2Gaurd. One thing I worry about it typically I am VitaminD deficient (I used to take 50KIU once a week, but had the habit of forgetting. Now I do daily and my levels are good).

• Glutamine (HDMuscle)
• Liver (Revive)
• Tumeric (Costco)
• Fish Oil (Revive)
• Magnesium (Revive)
• Ashwagandha (Revive)
• Gut Health (Revivie)
• Vitamin D + K2 (Costco)
• CoQ10 (Costco)
• Taurine
• Maca Root
• Calm (Revive)

@ssgjpd Solid updates on the log bro.....keep progressing......

 

[ssgjpd]

Today was a light day as I did some stretching, some yoga followed by 35 minutes of cardio on stairmaster. Glad I did this as I needed the to work out some stiffness and soreness.

Did get a TD today from @ugfreak. Order placed 6/4 INT and delivered to US today. Pretty fast shipping.

Mast E 200
Primo 200
Primo 100
Testo C 250
Testo E 250