Veteran Log 2025 Maintenance Phase - Test E, Primo, Retatrutide Cycle

[madcap71]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

 

[madcap71]

Realised no one is showing their face in their logs and I can't edit...great start I feel like a right boomer

 

[LevButlerov]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

Realised no one is showing their face in their logs and I can't edit...great start I feel like a right boomer

Welcome to the EVO family @madcap71 you look amazing, ripped and big. And its not an issue to show your face, most USA guys and Canada guys do it no problem.

Please share more day to day information with us.

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

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

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

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

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

thank you and share more

 

[stevesmi]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

@madcap71
welcome to the evo logging life
you look great man wow
what competitions have you done or plan on doing? tell us more about your past history

 

[BodyMonster34]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

@madcap71 bro you got the physique of a champion
can tell you got good ole fashioned texas genetics
your legs look good!

 

[2Thick]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

@madcap71 welcome to the EVO family
you look like a machine so far!
Looking forward to learning more about your meal preparation.

 

[Mobster]

You can name what you use without naming the brand

 

[madcap71]

Welcome to the EVO family @madcap71 you look amazing, ripped and big. And its not an issue to show your face, most USA guys and Canada guys do it no problem.

Please share more day to day information with us.

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

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

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

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

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

thank you and share more

My regular training day diet:

Meal 1: 200ml egg whites, 2 large eggs, spinach. Peppers, 1 light bagel
Meal 2: 200g cod, 60g jasmine rice, spinach, 10g almond butter
Meal 3: 200g chicken breast, 60g jasmine rice, 10g almond butter
Meal 4 (pre-workout): 40g whey isolate, 100g cream of rice, 1 small banana
Meal 5 (post-workout): 200g chicken breast, 100g Jasmine rice
Meal 6: 30g whey isolate, 250g greek yogurt, 40g oats

Rest day diet:

Meal 1: 100g smoked salmon, 100ml egg whites, 2 large eggs, spinach, peppers, red onion, 1 light bagel
Meal 2 & 3: 200g chicken breast, 60g jasmine rice, 10g almond butter, spinach
Meal 4: 300g prawns, 70g jasmine rice, 20g almond butter, spinach, onions, peppers
Meal 5, 30g whey isolate, 250g greek yogurt, 50g oats

Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Psyllium Husk , Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

A few meal pics:

 

[madcap71]

@madcap71
welcome to the evo logging life
you look great man wow
what competitions have you done or plan on doing? tell us more about your past history

My competition history:

First timers:
PCA Hampshire 2022 (1st of 1 :lol
PCA British Finals 2022 (7th place)

Novice:
GPO Bedford 2022 (didn't place)
Nabba Midlands (2nd)
PCA London's 2023 (3rd)
PCA British Finals 2023 (4th place & invitation to the worlds)

Masters 40+:
PCA Hampshire 2025 (4th place and invite to the British finals)

Planning on doing the PCA British finals and potentially the PCA London's in October. + Maybe one other around the same time if I'm in shape.

Photos from my last show attached

 

[Pigsy]

Keen to follow along fellow competitor

 

[madcap71]

Some training...

Sunday 22/06 - Just playing around in my garage gym - Posterior Chain:

Seated calf raises:
50kg x2x15

Deadlift:
100kgx5 , 140x5, 170x3, 200x1, 220x1, 240x1, 170x5

BB shrugs:
130x2x15

BB Pendlay Row:
90x10, x12

Not done deadlifts for a year, it isn't in my immediate plans but would like to get back to it after my bodybuilding season is done. Would love to pull 300kg equipped (my best is 290kg equipped 10 years ago)

 

[LevButlerov]

My regular training day diet:

Meal 1: 200ml egg whites, 2 large eggs, spinach. Peppers, 1 light bagel
Meal 2: 200g cod, 60g jasmine rice, spinach, 10g almond butter
Meal 3: 200g chicken breast, 60g jasmine rice, 10g almond butter
Meal 4 (pre-workout): 40g whey isolate, 100g cream of rice, 1 small banana
Meal 5 (post-workout): 200g chicken breast, 100g Jasmine rice
Meal 6: 30g whey isolate, 250g greek yogurt, 40g oats

Rest day diet:

Meal 1: 100g smoked salmon, 100ml egg whites, 2 large eggs, spinach, peppers, red onion, 1 light bagel
Meal 2 & 3: 200g chicken breast, 60g jasmine rice, 10g almond butter, spinach
Meal 4: 300g prawns, 70g jasmine rice, 20g almond butter, spinach, onions, peppers
Meal 5, 30g whey isolate, 250g greek yogurt, 50g oats

Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Psyllium Husk , Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

A few meal pics:

That's a clean diet, what are you final macros? @madcap71
and who are you logging for?

 

[madcap71]

23/06:
Push session:

Conventional Chest Press:
Pin 15 x2x15

Plate loaded flat chest press:
127.5kg+ x10, 16 PB

Pec Dec flye Arsenal Strength:
77x2x15

Plate loaded dip machine:
180kg+ X10, 14

Side delt machine
Pin 8 x15, Pin 9 x12, Pin 7 X10

Straight bar pushdown
90 x12, 15

Cardio:
30 mins x trainer to finish

 

[madcap71]

That's a clean diet, what are you final macros? @madcap71
and who are you logging for?

Works out at around:

2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD

At the moment I'm pretty flexible around the diet. That's my day to day but if some days I don't feel like cream of rice, I'll have chicken and rice pre-workout, some days I'll feel like having a cereal bar post workout, so I'll pull some carbs out to make it fit but I'll be stricter once on prep.

I have a serious sweet tooth at the moment as well so I'll have a 7kcal jelly pot after the odd meal to scratch that itch.

Sorry, I don't follow your question on who I'm logging for?

 

[madcap71]

My experience so far on reta, 2 weeks in.
Not much in terms of weight loss but I'm eating the same macros kcals as before.

I'm taking it mainly to suppress my ravenous hunger, post-show, so I'm not seeing the hardcore appetite suppression others do, however I want to eat my meals still, just want to eliminate food noise, which i feel it is doing very well.

Yesterday, I got into work after being up for 3 hours and I realised "oh. I haven't had my first meal yet', wasn't hungry for it but I still ate it and didn't think much about food at all. Which is a huge improvement, considering the post-show cravings I was having.

My food is likely to go up in the coming weeks, after my holiday so I will keep at 2mg a week. Hoping however, that Reta keeps my hunger grounded when on holiday as my hotel is half board and has a lovely buffet breakfast!

 

[stevesmi]

My competition history:

First timers:
PCA Hampshire 2022 (1st of 1 :lol
PCA British Finals 2022 (7th place)

Novice:
GPO Bedford 2022 (didn't place)
Nabba Midlands (2nd)
PCA London's 2023 (3rd)
PCA British Finals 2023 (4th place & invitation to the worlds)

Masters 40+:
PCA Hampshire 2025 (4th place and invite to the British finals)

Planning on doing the PCA British finals and potentially the PCA London's in October. + Maybe one other around the same time if I'm in shape.

Photos from my last show attached

Heck of a job

 

[ROIDDERS]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

@madcap71 your legs look amazing man
def a gifted bodybuilder
can't believe you are 40. i thought you were in your 20's!

 

[ceo]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

@madcap71 bros you got some nice physique going
the upper and lower body on point
pushing it good!

 

[Ulter]

My competition history:

First timers:
PCA Hampshire 2022 (1st of 1 :lol
PCA British Finals 2022 (7th place)

Novice:
GPO Bedford 2022 (didn't place)
Nabba Midlands (2nd)
PCA London's 2023 (3rd)
PCA British Finals 2023 (4th place & invitation to the worlds)

Masters 40+:
PCA Hampshire 2025 (4th place and invite to the British finals)

Planning on doing the PCA British finals and potentially the PCA London's in October. + Maybe one other around the same time if I'm in shape.

Photos from my last show attached

@madcap71 It's very nice man. So I take it you are british?
brit people are cool.
your food certainly doesn't look american lol

 

[madcap71]

@madcap71 It's very nice man. So I take it you are british?
brit people are cool.
your food certainly doesn't look american lol

Haha yes I'm British.
I listen to the podcast and followed Mobster over here from UK-Muscle

 

[Ulter]

Haha yes I'm British.
I listen to the podcast and followed Mobster over here from UK-Muscle

mobster is a good man. i've taught him half the stuff he knows lol

 

[madcap71]

Think I'm going to like posting here, you guys are all very positive and encouraging!

Reta update:
It's definitely working. Had meal 1 and hour later than usual because I had no hunger signalling to remind me to cook it!

Meal 1: 200ml egg whites, 2 large eggs, spinach, peppers, red onion, 1 light bagel

Ate it fine but was very full afterwards, and it's a small meal. My next meal is in half an hour and I'm not hungry at all. A week ago I was hungry immediately after eating!

 

[madcap71]

24/06: Ham/Glutes

Abductors:
70x2x20

DB Single Leg Split Squat (rear leg elevated)
24kgx8, x12

DB RDL
50x10, x12

Single leg lying ham curl
20x12, x15

Glute Ham Raise
BWx12, x15

Single Leg leg press
80kg+ x2x15

New addition to my training split to bring up my hamstrings and glutes as per judges feedback from my last show. Went in tentative with the weights but still kicked my arse

 

[madcap71]

I'm off to Manchester tomorrow with work for a conference for 3 days, hotel has a free breakfast and work give us a £30 a day allowance, but I will be pocketing that...so here's my meal prep for the next 3 days! Chicken, cod, spinach all prepped, will buy some rice cakes, bananas, greek yogurt and cereal bars when I get there. Booked myself a hotel with a kitchenette so I'm covered

Manchester has some great gyms too so I'm looking forward to trying some out.

 

[LevButlerov]

My experience so far on reta, 2 weeks in.
Not much in terms of weight loss but I'm eating the same macros kcals as before.

I'm taking it mainly to suppress my ravenous hunger, post-show, so I'm not seeing the hardcore appetite suppression others do, however I want to eat my meals still, just want to eliminate food noise, which i feel it is doing very well.

Yesterday, I got into work after being up for 3 hours and I realised "oh. I haven't had my first meal yet', wasn't hungry for it but I still ate it and didn't think much about food at all. Which is a huge improvement, considering the post-show cravings I was having.

My food is likely to go up in the coming weeks, after my holiday so I will keep at 2mg a week. Hoping however, that Reta keeps my hunger grounded when on holiday as my hotel is half board and has a lovely buffet breakfast!

It will take time to work. You can up the dose or just do ED injections both will work. @madcap71

 

[LevButlerov]

Think I'm going to like posting here, you guys are all very positive and encouraging!

Reta update:
It's definitely working. Had meal 1 and hour later than usual because I had no hunger signalling to remind me to cook it!

Meal 1: 200ml egg whites, 2 large eggs, spinach, peppers, red onion, 1 light bagel

Ate it fine but was very full afterwards, and it's a small meal. My next meal is in half an hour and I'm not hungry at all. A week ago I was hungry immediately after eating!

EVO family is all about positivity @madcap71 we are here to support you.

the light bagel what kind of macros?

I'm off to Manchester tomorrow with work for a conference for 3 days, hotel has a free breakfast and work give us a £30 a day allowance, but I will be pocketing that...so here's my meal prep for the next 3 days! Chicken, cod, spinach all prepped, will buy some rice cakes, bananas, greek yogurt and cereal bars when I get there. Booked myself a hotel with a kitchenette so I'm covered

Manchester has some great gyms too so I'm looking forward to trying some out.

Beautiful meal prep, this is how you become a champion

24/06: Ham/Glutes

Abductors:
70x2x20

DB Single Leg Split Squat (rear leg elevated)
24kgx8, x12

DB RDL
50x10, x12

Single leg lying ham curl
20x12, x15

Glute Ham Raise
BWx12, x15

Single Leg leg press
80kg+ x2x15

New addition to my training split to bring up my hamstrings and glutes as per judges feedback from my last show. Went in tentative with the weights but still kicked my arse

Good training, cardio there?

 

[RoySimpson]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

@madcap71 awesome work bro & welcome to the forums!

 

[madcap71]

EVO family is all about positivity @madcap71 we are here to support you.

the light bagel what kind of macros?


Beautiful meal prep, this is how you become a champion


Good training, cardio there?

The light bagel is 30.1c, 1.3f, 5.6p, 158kcals
Sorry there was 20 mins on the cross trainer after that session. I logged the session while I was waiting for the posing room to become free

 

[madcap71]

It will take time to work. You can up the dose or just do ED injections both will work. @madcap71

I'm actually happy with how it is. I want to and need to eat my prepped meals and set macros, just nothing more than that haha

 

[madcap71]

Weekly Check-in 25/06

Weight: 93.4kg (no change)

Really enjoying training at the moment (which is rare), feeling energised, motivated and strong. Coach is happy with the condition 3.5 weeks post-show and has given a small bump in calories for me post holiday

 

[Noah Wixx]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

You look great man welcome into the community

 

[madcap71]

A couple of pics from today's check in that for some reason wouldn't upload with my post

 

[LevButlerov]

I'm actually happy with how it is. I want to and need to eat my prepped meals and set macros, just nothing more than that haha

Weekly Check-in 25/06

Weight: 93.4kg (no change)

Really enjoying training at the moment (which is rare), feeling energised, motivated and strong. Coach is happy with the condition 3.5 weeks post-show and has given a small bump in calories for me post holiday

A couple of pics from today's check in that for some reason wouldn't upload with my post

View attachment 100573View attachment 100574

You're looking very good and ripped at 93kgs, tight abs @madcap71

 

[ballin2504]

Not sure of the log rules as I'm not currently using any of the approved sources here (do I name them or not?)
Been lurking for a while and you're all a very supportive bunch here.

Bit of background, I'm a former powerlifter, current professional wrestler/amateur bodybuilder.

Important info:
Height: 5ft 11 (and 2/3rds!!)
Weight: As of this week’s check in 93.4kg
Age: 40

Recent check in pics:

Training Split:
2 on/1 off/2 on/1 off repeat

Push
Legs (ham/glute focus)
Rest
Pull
Legs (Quad Focus)
Rest etc

Although at the moment I'm doing a few active recovery sessions in between because I'm off to Ibiza next week!!

Still wrestling, albeit not as much. I'm 3 weeks post-show (bodybuilding) with roughly 3/4 months until my next show. So in a bit of limbo, until prep starts, fighting off the post-show hunger pangs and food noise! for which I have just introduced Retatrutide (Week 2, 2mg a week, split 1mg Sunday, 1 mg Wednesday)

Diet:
Currently circa:
2900 kcals (260p, 380c, 60f) TD
2600 (250p, 300c, 60f) kcals NTD
1 off plan meal a week, which again I tend to just have a Nandos with the wife, circa 1500kcals, instead of meal 6 fitting.

Foods: Egg, Egg whites, cod, chicken, beef, salmon, whey, almond butter
jasmine rice, cream of rice, oats, banana, bagels, honey, cereal, mango, pineapple
banana, green veg, peppers, onion
Supps : Whey, Berberine, EAAs, Creatine, Non-stim (pump) pre, Pre-workout
Vits: Supportmax, Multivit, Supplement needs Lipid Pro, L-Glutamine, Greens Powder, Omega 3s, Krill Oil, P5P, Zinc & Magnesium, Ashwagandha

Current Cycle:
200mg test e, 100mg primo
2mg Retatrutide a week

Bloods are due in July, I take my blood pressure every other day, along with heart rate and blood sugar.

Here's me the morning after stepping off stage, after 6 large brownies, 2 Easter eggs, fish and chips, cake and ice cream, looking the best I've looked

The fish and chips, I won't repeat in a hurry, greasy food does not appeal to me in the slightest anymore.

View attachment 100291

@madcap71 nice start man and you have an awesome physique

 

[madcap71]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

 

[Tiger Salman Khan]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

@madcap71 Great work bro....keep going.........

 

[LevButlerov]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

Training hard, love this thick you have

 

[madcap71]

Trained at Federation Gym, Manchester last night

Just finished off my steps for the day and did a chest, shoulders and triceps pump session

Nice, clean albeit wanky gym.
Definitely prefer Flex N Tone a lot more.

13401 steps

Had some chocolate chips in my greek yoghurt last night as a treat and ended up feeling very nauseous, which I'm putting down to the Reta. Won't be doing that again in a hurry!

 

[Mobster]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

My kinda gym (I've even heard of it) and impressive looking results!

 

[stevesmi]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

this looks great here
single arm machine preacher curl
and 20 minutes trainer i like it
@madcap71

 

[ROIDDERS]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

@madcap71 upper back low to high row
single arm machine preacher curl
these are my favorite things

 

[BodyMonster34]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

@madcap71
bro upper back neutral grip pulldown
and upper back low to high row.
pushing it perfect

 

[2Thick]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

@madcap71 looking really good on this training!
its fantastic
the steps are on point
20mins x trainer!

 

[ceo]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

@madcap71 bros this training is looking solid!
pushing some good weights
single arm dumbbell hammer curl A+

 

[Ulter]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

upper back low to high row
single arm dumbbell hammer curl
2 of my favorites as well

@madcap71

 

[madcap71]

upper back low to high row
single arm dumbbell hammer curl
2 of my favorites as well

@madcap71

Upper back low to high row is one of my favourites for sure!

 

[madcap71]

27/06: Legs - Strength Asylum Gym, Stoke

Had a 6 hour drive from Manchester to London to deal with so stopped off en route to Strength Asylum to check it out. Another incredible gym, with loads of new and old pieces, discovered 4 or 5 rooms of equipment AFTER I finished my workout!

Standing Calf raise:
80x2x15

Seated Ham Curl
82x10, x16

Pendulum (Swing) Leg Press
100+ x2x12

Hack Squat
Bar x8, 40x8, 80x8

Glute Drive
105+ x2x12

Adductors (lbs)
205x15, 220x15

Leg Extension
124x12, x15

Didnt go crazy this session as I had a 5 hour drive home after this, legs felt heavy walking around afterwards though!

Total Steps for the day: 12,487

 

[madcap71]

28/06: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X10

DB Press
22.5x2x20

Dips
BWx2.5x12, x15

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

Hammer Curls
15x2x15

DB Side Laterals
10x15, x20

 

[RoySimpson]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

@madcap71 awesome work right here bro!!

 

[Npcclassicphysique champ]

27/06: Legs - Strength Asylum Gym, Stoke

Had a 6 hour drive from Manchester to London to deal with so stopped off en route to Strength Asylum to check it out. Another incredible gym, with loads of new and old pieces, discovered 4 or 5 rooms of equipment AFTER I finished my workout!

Standing Calf raise:
80x2x15

Seated Ham Curl
82x10, x16

Pendulum (Swing) Leg Press
100+ x2x12

Hack Squat
Bar x8, 40x8, 80x8

Glute Drive
105+ x2x12

Adductors (lbs)
205x15, 220x15

Leg Extension
124x12, x15

Didnt go crazy this session as I had a 5 hour drive home after this, legs felt heavy walking around afterwards though!

Total Steps for the day: 12,487

View attachment 101206

28/06: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X10

DB Press
22.5x2x20

Dips
BWx2.5x12, x15

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

Hammer Curls
15x2x15

DB Side Laterals
10x15, x20

leaner and stronger than before broly you looking good with the training
howz the food going? @madcap71

 

[Ulter]

Upper back low to high row is one of my favourites for sure!

yes i gotta do them more

 

[madcap71]

leaner and stronger than before broly you looking good with the training
howz the food going? @madcap71

Up and down with the effects of reta. The appetite suppression isn't fully there yet.

Yesterday, I had a protein bar and a banana pre-workout but then couldn't train until 4 hours later, trained and then wasn't hungry for my post workout meal. So nearly 6 hours between meals which isn't like me. Then a few hours later I had a small (200g cod, 60g jasmine rice and spinach) meal, which filled me up a lot more than it should have

Had my weekly off plan meal later that evening (home made 5% beef burgers and air fried red potato wedges) and had no problem putting that away+ a bit of cake and ice cream.

Have no desire to eat fried foods however as the off-plan was meant to be a trip to Five Guys.

 

[madcap71]

29/06: Pre-Holiday session in the garage

Seated calf raises
55x2x25

Deadlift
100x5, 140x3, 180x3, 205x1, 225x1, 245xF, 180x5

Should not be failing 245 but I know now when I decide to pursue a bigger deadlift, where my starting 1RM is

BB Shrugs
140x2x15

BO Row
90x10, x12

 

[ballin2504]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

@madcap71 man you’re looking like a beast. That’s a bad ass gym also

 

[Noah Wixx]

Last night's session: Flex N Tone Gym Manchester

CG Neutral Grip Pulldowns
50x12, 60x2x12

T-Bar row
60x10, x12

Single Arm low cable row
54.5x12, x15

Upper back Neutral Grip Pulldown
Pin 8x12, Pin 9x12

Upper back low to high row
85kg+ X10, x12

RD Flye machine
56x15, 63,15, 56x20

Single Arm machine Preacher Curl
25x12, x15

Single Arm Dumbbell Hammer curl
18x2x12

20 mins x trainer

12,739 steps

Incredible gym, loads of old school and new pieces. I've never seen so much kit packed into such a compact space and everyone was very welcoming and friendly

That gym looks awesome love the feel from the photos

 

[LevButlerov]

Up and down with the effects of reta. The appetite suppression isn't fully there yet.

Yesterday, I had a protein bar and a banana pre-workout but then couldn't train until 4 hours later, trained and then wasn't hungry for my post workout meal. So nearly 6 hours between meals which isn't like me. Then a few hours later I had a small (200g cod, 60g jasmine rice and spinach) meal, which filled me up a lot more than it should have

Had my weekly off plan meal later that evening (home made 5% beef burgers and air fried red potato wedges) and had no problem putting that away+ a bit of cake and ice cream.

Have no desire to eat fried foods however as the off-plan was meant to be a trip to Five Guys.

Retatrutide takes time to kick in and it should be done ED in pins. @madcap71
added your update to the Retatrutide official research thread
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/post-1779013

 

[LevButlerov]

29/06: Pre-Holiday session in the garage

Seated calf raises
55x2x25

Deadlift
100x5, 140x3, 180x3, 205x1, 225x1, 245xF, 180x5

Should not be failing 245 but I know now when I decide to pursue a bigger deadlift, where my starting 1RM is

BB Shrugs
140x2x15

BO Row
90x10, x12

what holiday is coming?

 

[ssgjpd]

@madcap71 great physique. Will be following along.

 

[madcap71]

what holiday is coming?

I'm in Ibiza!

 

[madcap71]

Retatrutide takes time to kick in and it should be done ED in pins. @madcap71
added your update to the Retatrutide official research thread
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/post-1779013

I have an empty insulin pen arriving soon so I'll load that up with reta and give more frequent pinning a go

 

[LevButlerov]

I have an empty insulin pen arriving soon so I'll load that up with reta and give more frequent pinning a go

That's the right move.

 

[madcap71]

Yesterday's steps: 12246
30/06: Fraile Gym Ibiza

Conv chest press machine
100x2x15

Incline flat chest press machine
100x12, x15

Pec Flye
65x15, 70x15

Dip machine
50x15, 60x15

Side lateral machine (lbs)
100x15, 110x15, 120x20

Straight bar pushdown
60x15, x20

Single Arm Rope Cable French Press
20x15, 20x20

30 mins brisk walk on the treadmill to finish

Nice little pump session after going clubbing last night. Woke up after a 5 hour sleep, had eggs on toast from the hotel buffet, went for a walk, then had a coffee immediately followed by a nap, woke up 2 hours later energised for the gym.

Hit about 6k steps between midnight and 4am, just from clubbing haha so today's step count should be interesting!


Ft: post workout photobomb

 

[madcap71]

And a bit of posing afterwards, good lighting is a wonderful thing

 

[25homes]

Should be good run

 

[LevButlerov]

Yesterday's steps: 12246
30/06: Fraile Gym Ibiza

Conv chest press machine
100x2x15

Incline flat chest press machine
100x12, x15

Pec Flye
65x15, 70x15

Dip machine
50x15, 60x15

Side lateral machine (lbs)
100x15, 110x15, 120x20

Straight bar pushdown
60x15, x20

Single Arm Rope Cable French Press
20x15, 20x20

30 mins brisk walk on the treadmill to finish

Nice little pump session after going clubbing last night. Woke up after a 5 hour sleep, had eggs on toast from the hotel buffet, went for a walk, then had a coffee immediately followed by a nap, woke up 2 hours later energised for the gym.

Hit about 6k steps between midnight and 4am, just from clubbing haha so today's step count should be interesting!


Ft: post workout photobomb

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

You look amazing that ripped abs look and tight arms, huge size.

 

[Mobster]

Dry quads

 

[stevesmi]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

@madcap71 that is one hell of a physique
congrats on all that you have accomplished so far
you are only starting!

 

[madcap71]

Yesterday's steps: 19840
01/07: Fraile Gym Ibiza

Abductors
70x2x15

DB split squat rear foot elevated
18x10, x12

DB RDL
50x10, x12

Single Leg lying Ham curls
30x12, x15

GHR
BWx10, BW+10x12, x15

Single Leg Leg Press Machine
65x12, 75x15

20 mins brisk walk to finish

 

[BodyMonster34]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

@madcap71 bro you look like a beast
can tell you got texas genetics
no way you from britain with those genetics i don't believe it

 

[Ulter]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

@madcap71 Definitely put a lot of respect on your physique. You are absolutely diced. I can't put any weaknesses on you.

 

[2Thick]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

@madcap71 wow you are a machine!
you are absolutely ripped to shreds
i would say your body fat is single digits for sure

 

[ceo]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

@madcap71 bros you are a champion
you remind me of myself 20 years ago
still young and full of life

 

[RoySimpson]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

@madcap71 looking great bro!!

 

[ballin2504]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

@madcap71 hell yea man. Looking like a champ. Keep killing it!

 

[madcap71]

Thank you for the words of encouragement gents, keeps me going for sure!

Yesterday's steps: 18465
02/07: Lineas Gym Ibiza

Pull
CG Neutral Grip Pulldowns
60x15, 70x12, 75x15

T-Bar row
60x8, x12

Single Arm low cable row (lbs)
66x15, 77x15, 88x12

Upper back Neutral Grip Pulldown
75x15, 80x15

Upper back low to high row
86x10, x12

RD Flye machine
35x15, 30x20

Single Arm machine Preacher Curl
25x15, 32x

Single Arm Dumbbell Hammer curl
18x2x12

20 mins treadmill brisk walk to finish

 

[LevButlerov]

Thank you for the words of encouragement gents, keeps me going for sure!

Yesterday's steps: 18465
02/07: Lineas Gym Ibiza

Pull
CG Neutral Grip Pulldowns
60x15, 70x12, 75x15

T-Bar row
60x8, x12

Single Arm low cable row (lbs)
66x15, 77x15, 88x12

Upper back Neutral Grip Pulldown
75x15, 80x15

Upper back low to high row
86x10, x12

RD Flye machine
35x15, 30x20

Single Arm machine Preacher Curl
25x15, 32x

Single Arm Dumbbell Hammer curl
18x2x12

20 mins treadmill brisk walk to finish

View attachment 102009

Big and ripped as always, you're making progress. I would start adding food.

 

[Tiger Salman Khan]

Thank you for the words of encouragement gents, keeps me going for sure!

Yesterday's steps: 18465
02/07: Lineas Gym Ibiza

Pull
CG Neutral Grip Pulldowns
60x15, 70x12, 75x15

T-Bar row
60x8, x12

Single Arm low cable row (lbs)
66x15, 77x15, 88x12

Upper back Neutral Grip Pulldown
75x15, 80x15

Upper back low to high row
86x10, x12

RD Flye machine
35x15, 30x20

Single Arm machine Preacher Curl
25x15, 32x

Single Arm Dumbbell Hammer curl
18x2x12

20 mins treadmill brisk walk to finish

View attachment 102009

@madcap71 looking big and strong man.....

 

[Noah Wixx]

And a bit of posing afterwards, good lighting is a wonderful thing View attachment 101636View attachment 101637

Looking awesome already

 

[madcap71]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

 

[Npcclassicphysique champ]

Thank you for the words of encouragement gents, keeps me going for sure!

Yesterday's steps: 18465
02/07: Lineas Gym Ibiza

Pull
CG Neutral Grip Pulldowns
60x15, 70x12, 75x15

T-Bar row
60x8, x12

Single Arm low cable row (lbs)
66x15, 77x15, 88x12

Upper back Neutral Grip Pulldown
75x15, 80x15

Upper back low to high row
86x10, x12

RD Flye machine
35x15, 30x20

Single Arm machine Preacher Curl
25x15, 32x

Single Arm Dumbbell Hammer curl
18x2x12

20 mins treadmill brisk walk to finish

View attachment 102009

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

lookign food and stronger than ever broly @madcap71 id tell you to clean the garage but mine looks worse LOL

 

[stevesmi]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

@madcap71 hate to hear that you had food spoil. its always a good idea if you take time away on holiday to have someone stop in to check up on the place. where i live leaks and AC issues are a huge problem

 

[Mobster]

Love the garage gym ethic

 

[BodyMonster34]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

bro I like yo gym @madcap71 it small though. you should set up a barn gym instead more room but gotta watch out for bats

 

[madcap71]

Yesterday's steps: 10465
05/07: Kings Gym, Croydon

Standing Calf raise:
90x2x15*

Seated Ham Curl
80x10, x16*

Lever Leg Press
175+x2x12*

Pendulum Squat
Bar x8, 20x8 40x8, 60x8

Glute Drive
107.5+ x12, 140x12*

Adductors
75x2x15*

Leg Extension
124x15, x20*

200cal burn on the cross trainer to finish
* For my own reference means increase the weight next session

 

[madcap71]

bro I like yo gym @madcap71 it small though. you should set up a barn gym instead more room but gotta watch out for bats

Barns aren't easy to come by where I live and this is directly behind my flat, so ideal when working from home and I don't want to brave the traffic for my regular gym and to do my posing/check-in photos in

 

[madcap71]

@madcap71 hate to hear that you had food spoil. its always a good idea if you take time away on holiday to have someone stop in to check up on the place. where i live leaks and AC issues are a huge problem

Yeah really annoying because I did a food shop before I went away to make sure I can return straight to my diet!

 

[2Thick]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

awesome picture man! @madcap71 I love the hardcore iron garage gym. I would love to train with you looks amazing

 

[Ulter]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

you can really tell you have some impressive definition. Those legs are very impressive. You've got veins popping out of your arms @madcap71

 

[ceo]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

bros you got some good upper body strength. can tell you a beast by your pictures. @madcap71 but dayum clean up your garage lol. you got room for more equipment if you pick the trash up ha!

 

[BodyMonster34]

Barns aren't easy to come by where I live and this is directly behind my flat, so ideal when working from home and I don't want to brave the traffic for my regular gym and to do my posing/check-in photos in

bro you sound like a city boy. i'm in the country. when you cum to texas gotta check out the ranch and be a cowboy for weekend. i show you how to pick up manure

 

[ROIDDERS]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

@madcap71 you are looking great on this brother. very strong training to the max makes a strong body. you got the physique that people would kill for! and i agree clean your garage lol jk

 

[stevesmi]

Yeah really annoying because I did a food shop before I went away to make sure I can return straight to my diet!

life happens man. i just hate to see wasted food. maybe you can give the spoiled food to the racoons in your neighborhood lol

 

[madcap71]

You guys are crazy here haha
My garage workouts are too hardcore for me to have any energy afterwards, that's why it's a mess

I'll tidy up this week though for sure, I have a sissy squat to put together that I've been delaying for months now and want to see if there is any room in there for a plate loaded leg extension machine

 

[RoySimpson]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

@madcap71 yeesh maccas sucks!

 

[madcap71]

@madcap71 yeesh maccas sucks!

I probably have it less than once a year, I'm glad the thought of it makes me nauseous now!

 

[Npcclassicphysique champ]

I probably have it less than once a year, I'm glad the thought of it makes me nauseous now!

maccas hater here lol

 

[madcap71]

Yesterday's steps: 12,140
06/07: Pull session in my garage

Deadlift:
100x5, 140x3, 165x3, 185x3, 205x3

BB Shrugs
145x2x15

BB RDL
100x2x10

BB Row
90x10, x12

DB Hammer Curl
22.5x2x10

Steps on the treadmill to finish

Gave the gym a little tidy haha

 

[LevButlerov]

Yesterday's steps: 12,140
06/07: Pull session in my garage

Deadlift:
100x5, 140x3, 165x3, 185x3, 205x3

BB Shrugs
145x2x15

BB RDL
100x2x10

BB Row
90x10, x12

DB Hammer Curl
22.5x2x10

Steps on the treadmill to finish
View attachment 102755

Gave the gym a little tidy haha
View attachment 102756

You got the best home gym set up, very oldschool! hardcore @madcap71

 

[ballin2504]

Came back from holiday to a blown fuse in my flat and a fridge full of ruined meat, so had a McDonald's with the wife, tasted great but felt horrendous afterwards.

Punished myself with a fasted session this morning to work that shit off

04/07: Delts & Arms in my garage gym

Rear Delt DB Flyes
15x15, X20

DB Press
22.5x2x20

Dips
BW+5x12, x15 (up 2.5kg on last week)

Chins
BW+5x10, x12

EZ Curls
32.5x2x15

EZ Skulls
32.5x2x15

DB Side Laterals
10x15, x20

View attachment 102269

@madcap71 killer bicep shot brother. Nice work on the training.

 

[madcap71]

Yesterday's steps 10,381
07/07: AM fasted Push session, Kings Gym

Conventional Chest Press Machine
Pin 15x2x15

Plate loaded Chest Press Machine
130+x10, x13 *PB*

Gymleco Pec Flye
65x2x15

Plate loaded Dip Machine
180+x10, x17

Side Delt Machine
Pin 8x15, Pin 9x12, Pin 7x20

Straight Bar Tricep Pushdown
90x2x12

DB Skull crushers
16x12, x15

20 mins X trainer to finish

Really great session considering it was first thing and fasted, I do love training early on an empty stomach or with just a small meal in.

I've not had much to shout about on Reta but one thing I'd like to note is how annoying the delayed gastric emptying can be at times. I'll wake up, pass my morning stool and weigh myself, then 45 mins or so later I'll need to go again, then another 2 hours later I'll need to go and I still haven't had a meal!