Approved Log On going transformation Log

[LevButlerov]

Ill also get estrogen blood test again in 2 weeks to see what the levels are

Yes thats crucial.

 

[LevButlerov]

Hey mate yeah I thought so , so I took aromasin 10mg on my pin days (Tuesday and Friday) should I start taking one every second day?

I would go ED until you drop e2.

 

[Nacho]

Really? Okay I’ll take once a day for 2 weeks then get bloods again? Or run it every day for a week then get bloods checked

 

[LevButlerov]

Really? Okay I’ll take once a day for 2 weeks then get bloods again? Or run it every day for a week then get bloods checked

Use aromasin Ed and run bloods in 2 weeks and 3 days, after 2 weeks dont use aromasin for 3 days and do bloods to see. @Nacho

 

[Nacho]

Copy that mate thank you!

 

[BodyMonster34]

bloods

@Nacho bro get that estrogen down
you gonna end up like my son grow boobs
get aromasin higher

 

[Mobster]

Moving up in the diet looks good.

Your estrogen way too high, you need to add an Ai asap aromasin 10mgs eod. @Nacho

Lev is correct

 

[2Thick]

Hey mate yeah I thought so , so I took aromasin 10mg on my pin days (Tuesday and Friday) should I start taking one every second day?

@Nacho the bloodwork is the bloodwork man
if it is telling you to increase then increase
we gotta trust the numbers

 

[ceo]

bloods

@Nacho bros bloodwork overall look good
a few things off
but that okay you gotta adjust

 

[Ulter]

Ill also get estrogen blood test again in 2 weeks to see what the levels are

@Nacho very smart.
I'm glad you are taking action at correcting things. It's better to correct them before things get worse.

 

[ROIDDERS]

@Nacho
always a good idea to make adjustments
but also tracking the bloods and what is going on is smart
that tells you what you need to improve on

Hey mate yeah I thought so , so I took aromasin 10mg on my pin days (Tuesday and Friday) should I start taking one every second day?

 

[Nacho]

Lev is correct

Yeah mate his given me a little plan I’m gonna do for the next 2 weeks and I’ll get bloods ran again

 

[Nacho]

@Nacho the bloodwork is the bloodwork man
if it is telling you to increase then increase
we gotta trust the numbers

That’s it mate I’m gonna be taking aromasin 10mg ED for 2 weeks stop for 3 days and get bloods ran and go from there

 

[Nacho]

@Nacho bros bloodwork overall look good
a few things off
but that okay you gotta adjust

Thanks mate I’m overall pretty happy just a few minor tweaks I’m gonna address straight away

 

[Nacho]

@Nacho
always a good idea to make adjustments
but also tracking the bloods and what is going on is smart
that tells you what you need to improve on

That’s it mate got a plan and will get some bloods ran in a couple weeks and go from there

 

[Nacho]

@Nacho very smart.
I'm glad you are taking action at correcting things. It's better to correct them before things get worse.

That’s it mate I’d rather get it sorted now before it becomes a bigger problem

 

[Nacho]

26.06.25

Push

Warm up

3min skipping
20 push ups
3min skipping
20 squats

Chest

Dumbell incline
3 sets
Tempo 1-1-2-1
15 kg x 12
15 kg x 12
15 kg x 12

Went up in weights gonna rep this one out for another week get my shoulder and chest used to the weight then I’ll slow my tempo right down

Cable fly decline
3 sets
Tempo 1-2-3-1
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12

Cable flys
3 sets
12.5 kg x 12
12.5kg x 10
12.5kg x 9

Triceps

Tricep kick backs
3 sets
Tempo 1-1-2-1
Right side
10kg x 12
10kg x 12
10kg x 12

Left side
10kg x 12
10kg x 11
10kg x 9 , 3 assisted



Tricep extension
3 sets
Tempo 1-1-2-1
30kg x 12
30kg x 12
30kg x 11



Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
15kg x SC-12 CG-12
15kg x SC-12 CG-10
15kg x SC-12 CG-9


Triceps were destroyed after that

Shoulders

Reverse cable flys
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 10



Dumbell side lateral raises
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12



Foods

1
Shake banana honey peanut butter
2x yo pro yogurts
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potatos
50g spinach
Pre/intra work out.
Hydration salts
Eaa’s
Carb x
Coconut water
Post work out.
Protein bar
44gshake



Kcal 3666
Protein 289
Carb 428
Fat 83


First day back after being sick as dog for a week

Felt good felt strong diets almost there again I’m off the anti inflammatory for the back I think they really affect my gut health and appetite still had to force the food down but was getting better



27.6.25

Pull

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


Back

Dumbell rows
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12

Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 11

Close grip rows
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 12

Biceps

Hammer curl
3 sets
Tempo 1-1-1-1
11kg x 12
11kg x 11
11kg x 9


Straight barbell curls pronate grip
3 sets
Tempo 1-1-1-1
20kg x 12
20kg x 12
20kg x 10



Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 11
10kg x 9



Smith machine shrugs
3 sets
Tempo 1-1-1-1
20kg x 12
20kg x 12
20kg x 12
Will be adjusting weights



Foods

1
Bagel jam
Shake banana honey peanut butter
2x yo pro yogurts

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

3.
250g chicken breast
250g potato
44g shake with fine powder oats

Pre/intra work out
Hydration salts
Carb x
Eaa’s
Coconut water

Post work out.
Protein bar

Kcal 4319
Protein 308
Carb 553
Fat 92

First full days eating in awhile the body could tell it was happy, was a struggle to get it all down but got there backs pretty much back 100% I’ll take it easy for rest of the this week just to make sure, shoulder hasn’t really given me much grief been keeping up with the mobility work and it’s been paying off

 

[Npcclassicphysique champ]

26.06.25

Push

Warm up

3min skipping
20 push ups
3min skipping
20 squats

Chest

Dumbell incline
3 sets
Tempo 1-1-2-1
15 kg x 12
15 kg x 12
15 kg x 12

Went up in weights gonna rep this one out for another week get my shoulder and chest used to the weight then I’ll slow my tempo right down

Cable fly decline
3 sets
Tempo 1-2-3-1
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12

Cable flys
3 sets
12.5 kg x 12
12.5kg x 10
12.5kg x 9

Triceps

Tricep kick backs
3 sets
Tempo 1-1-2-1
Right side
10kg x 12
10kg x 12
10kg x 12

Left side
10kg x 12
10kg x 11
10kg x 9 , 3 assisted



Tricep extension
3 sets
Tempo 1-1-2-1
30kg x 12
30kg x 12
30kg x 11



Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
15kg x SC-12 CG-12
15kg x SC-12 CG-10
15kg x SC-12 CG-9


Triceps were destroyed after that

Shoulders

Reverse cable flys
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 10



Dumbell side lateral raises
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12



Foods

1
Shake banana honey peanut butter
2x yo pro yogurts
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potatos
50g spinach
Pre/intra work out.
Hydration salts
Eaa’s
Carb x
Coconut water
Post work out.
Protein bar
44gshake



Kcal 3666
Protein 289
Carb 428
Fat 83


First day back after being sick as dog for a week

Felt good felt strong diets almost there again I’m off the anti inflammatory for the back I think they really affect my gut health and appetite still had to force the food down but was getting better



27.6.25

Pull

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


Back

Dumbell rows
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12

Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 11

Close grip rows
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 12

Biceps

Hammer curl
3 sets
Tempo 1-1-1-1
11kg x 12
11kg x 11
11kg x 9


Straight barbell curls pronate grip
3 sets
Tempo 1-1-1-1
20kg x 12
20kg x 12
20kg x 10



Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 11
10kg x 9



Smith machine shrugs
3 sets
Tempo 1-1-1-1
20kg x 12
20kg x 12
20kg x 12
Will be adjusting weights



Foods

1
Bagel jam
Shake banana honey peanut butter
2x yo pro yogurts

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

3.
250g chicken breast
250g potato
44g shake with fine powder oats

Pre/intra work out
Hydration salts
Carb x
Eaa’s
Coconut water

Post work out.
Protein bar

Kcal 4319
Protein 308
Carb 553
Fat 92

First full days eating in awhile the body could tell it was happy, was a struggle to get it all down but got there backs pretty much back 100% I’ll take it easy for rest of the this week just to make sure, shoulder hasn’t really given me much grief been keeping up with the mobility work and it’s been paying off

volume is good on food 300+ protein is where u want to be broly

 

[Nacho]

volume is good on food 300+ protein is where u want to be broly

Yeah mate finally back up to sorta where I wanna be was pretty sick last week and it destroyed the appetite but it’s coming back

 

[Npcclassicphysique champ]

Yeah mate finally back up to sorta where I wanna be was pretty sick last week and it destroyed the appetite but it’s coming back

you're back and stronger broly
the mk677 helping with food? @Nacho