Approved Log Lean Bulking Cycle Log

[Eheoew]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

 

[Pigsy]

Welcome to logging on EVO will be following

 

[Eheoew]

Obstacles:
1. Since being fat I developed quite bad anxiety, psychiatrist prescribed Zoloft which helps with the anxiety but makes me wake up feeling like shit and low energy whole day.

2. 70mg Vyvanse prescribed by psychiatrist for adhd add to the anxiety a whole lot, currently studying so not taking them isn’t an option.

3. as I’m studying, money is quite tight. will need to make sure diet is budget friendly.

4. Diagnosed with chronic insomnia I typically sleep on a good week 2-3 hours per night and a bad week 6-8 hours per week. I’ve been prescribed everything under the sun for my sleep e.g. melatonin, anti psychotics, and drugs that are just meant to knock me out but none of them have worked and most of them make me feel absolutely fucked the next day like the worst hangover x1000 but Thanks to @Wolfenstein GH my sleep has improved significantly and I’m getting 4-8 hours per night. Still looking to improve it

These are just obstacles, I will find ways around them. Once I get some test I will probably drop the Zoloft which should improve energy levels and how I feel when I wake up. If you guys have any suggestions for gear/peptides/medications that could help me with my sleep/anxiety/adhd I’m all ears.

 

[Wolfenstein]

Keen to see your progress brother, stick with it and get those gains and I’m sure everything will fit into place

 

[Allupfromhere]

Obstacles:
1. Since being fat I developed quite bad anxiety, psychiatrist prescribed Zoloft which helps with the anxiety but makes me wake up feeling like shit and low energy whole day.

2. 70mg Vyvanse prescribed by psychiatrist for adhd add to the anxiety a whole lot, currently studying so not taking them isn’t an option.

3. as I’m studying, money is quite tight. will need to make sure diet is budget friendly.

4. Diagnosed with chronic insomnia I typically sleep on a good week 2-3 hours per night and a bad week 6-8 hours per week. I’ve been prescribed everything under the sun for my sleep e.g. melatonin, anti psychotics, and drugs that are just meant to knock me out but none of them have worked and most of them make me feel absolutely fucked the next day like the worst hangover x1000 but Thanks to @Wolfenstein GH my sleep has improved significantly and I’m getting 4-8 hours per night. Still looking to improve it

These are just obstacles, I will find ways around them. Once I get some test I will probably drop the Zoloft which should improve energy levels and how I feel when I wake up. If you guys have any suggestions for gear/peptides/medications that could help me with my sleep/anxiety/adhd I’m all ears.

Wow brother crazy situation hats off to you for pushing through all the hurdles
Maybe dsip could be a possible option for your sleep?

 

[Eheoew]

Day 1 - Chest n tris

• machine chest press 8-12x3

1. 12 reps at 50kg
2. 12 reps at 70kg
3. 12 reps at 100kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 9 reps with 20kg dumbells
3. 9 reps with 20kg dumbells

• tricep pushdown 8-12x3

1. 11 reps at 15kg
2. 9 reps at 15kg
3. 11 reps at 10kg

• single arm skull-crushers

1. 8 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 11 reps each arm at 4kg

• pushups AMRAPx3

1. 15 reps
2. 12 reps
3. 8 reps

• sauna at 80 degrees for 20 minutes

Only made it to 10 minutes

I feel piss weak today, I’ll be increasing my calories tomorrow to ~2800 per day which will help me with my muscle and strength gains!

 

[Eheoew]

Wow brother crazy situation hats off to you for pushing through all the hurdles
Maybe dsip could be a possible option for your sleep?

I’ve got some dsip I’ve been using but my issue is getting to sleep and dsip just helps me stay asleep

 

[G-Merc 80]

Obstacles:
1. Since being fat I developed quite bad anxiety, psychiatrist prescribed Zoloft which helps with the anxiety but makes me wake up feeling like shit and low energy whole day.

2. 70mg Vyvanse prescribed by psychiatrist for adhd add to the anxiety a whole lot, currently studying so not taking them isn’t an option.

3. as I’m studying, money is quite tight. will need to make sure diet is budget friendly.

4. Diagnosed with chronic insomnia I typically sleep on a good week 2-3 hours per night and a bad week 6-8 hours per week. I’ve been prescribed everything under the sun for my sleep e.g. melatonin, anti psychotics, and drugs that are just meant to knock me out but none of them have worked and most of them make me feel absolutely fucked the next day like the worst hangover x1000 but Thanks to @Wolfenstein GH my sleep has improved significantly and I’m getting 4-8 hours per night. Still looking to improve it

These are just obstacles, I will find ways around them. Once I get some test I will probably drop the Zoloft which should improve energy levels and how I feel when I wake up. If you guys have any suggestions for gear/peptides/medications that could help me with my sleep/anxiety/adhd I’m all ears.

I am about to try Selank and semax, and will be adding it to my log, It is meant to help anxiety and a range of other things, I will give you some feedback in the next couple of days, the legend @Wolfenstein has this.

 

[LevButlerov]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

Welcome fully to the EVO family happy to see you log @Eheoew !
Big turnaround already dropping 24kg, that’s a huge step and shows you can stick to a plan when you lock in. Split looks balanced, just make sure recovery is good since you’re hitting each group twice a week. For cardio, 8 to 10k steps daily is a good baseline, plus the tennis and range work keeps it fun so you won’t burn out.

Food wise, add 3 to 4 smaller meals earlier in the day instead of just one big one, it’ll fuel training and help you grow cleaner on the bulk. HGH at 4iu with retatrutide is already strong, so if you add test e 250mg weekly keep it simple and stable, no need to rush upping the growth yet.

As you go share training and diet and cardio with supps please.

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. Or use an app like myfitness pal or cronometer. Very easy.

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

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

 

[stevesmi]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

@Eheoew great job on this. its looking good so far. keep up the good work

 

[BodyMonster34]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

bro i want to see the red meat. gotta push that. otherwise i will neg your log @Eheoew

 

[Eheoew]

Day 2 - Back N Bis Workout

Lat Pulldown

• Set 1: 45.0 kg × 12 reps
• Set 2: 55.0 kg × 12 reps
• Set 3: 60.0 kg × 12 reps

Cable Row

• Set 1: 40.0 kg × 12 reps
• Set 2: 50.0 kg × 11 reps
• Set 3: 55.0 kg × 9 reps

Shrug

• Set 1: 15.0 kg × 15 reps
• Set 2: 20.0 kg × 12 reps
• Set 3: 20.0 kg × 10 reps

Hammer Curl

• Set 1: 10.0 kg × 12 reps
• Set 2: 15.0 kg × 9 reps
• Set 3: 15.0 kg × 8 reps

Bicep Curl

• Set 1: 10.0 kg × 12 reps
• Set 2: 12.5 kg × 8 reps
• Set 3: 12.5 kg × 8 reps

Preacher Curl

• Set 1: 10.0 kg × 12 reps
• Set 2: 10.0 kg × 10 reps
• Set 3: 10.0 kg × 10 reps

Also did a 5km jog in 35 mins

Will be going grocery shopping tomorrow to buy all the stuff for my diet.

 

[Eheoew]

I am about to try Selank and semax, and will be adding it to my log, It is meant to help anxiety and a range of other things, I will give you some feedback in the next couple of days, the legend @Wolfenstein has this.

Yea I was taking it about 2 months ago and seemed to help a fair bit so will have to pick up some more. Let me know how it goes for you!

 

[Mobster]

I keep seeing these types of plans from younger members:


Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

To be clear - lose fat, get big, lose fat. Aka yo-yo dieting.

Just get lean and add lean mass. Don't go back and forth.

 

[Eheoew]

I keep seeing these types of plans from younger members:


Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

To be clear - lose fat, get big, lose fat. Aka yo-yo dieting.

Just get lean and add lean mass. Don't go back and forth.

Stage 1 - lose bulk of fat
Stage 2 - lean bulk
Stage 3 - once I’m happy with the amount of muscle I’ll cut to ~10-12% bf

I didn’t want to get to 10-12%bf with fuck all muscle mass.

 

[Mobster]

Stage 1 - lose bulk of fat
Stage 2 - lean bulk
Stage 3 - once I’m happy with the amount of muscle I’ll cut to ~10-12% bf

I didn’t want to get to 10-12%bf with fuck all muscle mass.

In previous years (70's to 90's) and without PEDs that could be an issue. Lose fat and muscle etc etc. But ás I said, it's far simpler to just get to 12% (a good number as it can be harder under 10%) and then just add lean muscle slowly. No losses

 

[Ulter]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

the training split looks amazing. @Eheoew cardio is on point. love the supplements

 

[2Thick]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

@Eheoew training split is on point. this is what we like to see. the supplements are excellent

 

[ROIDDERS]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

current cycle hgh and reta is on point. that is a fat burning stack that iwll pay off. Here as much cardio as you can.@Eheoew

 

[ceo]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

Bros. You looking fantastic on this. I like the training split. You put together.@Eheoew Your pumping the iron, that's how it should be.

 

[RoySimpson]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

@Eheoew welcome to the forums! Will be following along!

 

[ballin2504]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

@Eheoew glad to see you’re getting it all turned around for the better man. Let’s get after it.

 

[Eheoew]

Legs n Shoulders

• squats

1. 40kg for 12 reps
2. 50kg for 12 reps
3. 50 for 8 reps

• Leg extension

1. 20kg for 12 reps
2. 20kg for 10 reps
3. 20kg for 10 reps

• Calf raises

1. 30kg for 12 reps
2. 40kg for 12 reps
3. 50kg for 12 reps

• Shoulder press

1. 25kg for 12 reps
2. 30kg for 10 reps
3. 12 reps

• Lateral raises

1. 7kg for 10 reps
2. 6kg for 12 reps
3. 6kg for 8 reps

Overview:
Bit embarrassed for today, whole workout my legs were shaking and I couldn’t lift much weight at all, most likely due to me going for a 6km bike ride to my exs house and back and Ithe 0 sleep I got last night. Anyways now I know don’t tire my legs out before hitting legs.

 

[Eheoew]

On the bright side today was the first leg day in about a year where I could see some definition in my leg while working out. I also took my shirt off and sat in sauna for 20 mins without getting anxious with the other people being there.

Also thank you to everyone for the kind words on this log, I was quite anxious about starting this but all the kind and supportive messages have helped me a whole lot!!

 

[toddthelineman]

How’s your sleep hygiene? Lights out early. Black out curtains. No electronics after sundown. Red or amber bulbs if you need evening light and red glasses if the light can’t be avoided, those will help but it’s not a full solution. The vyvanse is going to make it really hard, so you’ve got to do everything you can from the very basics. Sleep is more important than food! You can starve for week easy, but you can’t go a true week with zero sleep. Get bright sunlight early in the morning at the same time every day. Go to sleep at the same exact time every night and stick to your strict sleep hygiene regiment. Don’t workout too late, but get yourself good and tired. You need your circadian rhythm to be flawless

 

[Eheoew]

How’s your sleep hygiene? Lights out early. Black out curtains. No electronics after sundown. Red or amber bulbs if you need evening light and red glasses if the light can’t be avoided, those will help but it’s not a full solution. The vyvanse is going to make it really hard, so you’ve got to do everything you can from the very basics. Sleep is more important than food! You can starve for week easy, but you can’t go a true week with zero sleep. Get bright sunlight early in the morning at the same time every day. Go to sleep at the same exact time every night and stick to your strict sleep hygiene regiment. Don’t workout too late, but get yourself good and tired. You need your circadian rhythm to be flawless

Yea my sleep hygiene is generally quite good. My brain just doesn’t seem to wind down or know when to wind down. Medications, diet, sun, cardio, weightlifting, and all those other things helped a tiny bit but never enough to get a decent sleep each night. Only thing that’s ever completely fixed my sleep was when I was an electrician and I would be doing 12-14 hour days and coming home mentally and physically drained I would get a perfect sleep every night.

 

[toddthelineman]

Yea my sleep hygiene is generally quite good. My brain just doesn’t seem to wind down or know when to wind down. Medications, diet, sun, cardio, weightlifting, and all those other things helped a tiny bit but never enough to get a decent sleep each night. Only thing that’s ever completely fixed my sleep was when I was an electrician and I would be doing 12-14 hour days and coming home mentally and physically drained I would get a perfect sleep every night.

Yeah work usually has me sleeping like a baby. Hopefully you can simulate that somehow. Whatever it takes, it will be worth it

 

[LevButlerov]

Legs n Shoulders

• squats

1. 40kg for 12 reps
2. 50kg for 12 reps
3. 50 for 8 reps

• Leg extension

1. 20kg for 12 reps
2. 20kg for 10 reps
3. 20kg for 10 reps

• Calf raises

1. 30kg for 12 reps
2. 40kg for 12 reps
3. 50kg for 12 reps

• Shoulder press

1. 25kg for 12 reps
2. 30kg for 10 reps
3. 12 reps

• Lateral raises

1. 7kg for 10 reps
2. 6kg for 12 reps
3. 6kg for 8 reps

Overview:
Bit embarrassed for today, whole workout my legs were shaking and I couldn’t lift much weight at all, most likely due to me going for a 6km bike ride to my exs house and back and Ithe 0 sleep I got last night. Anyways now I know don’t tire my legs out before hitting legs.

That ride and no sleep definitely explain why the weights felt heavier and the legs were shaking, nothing to be embarrassed about. Squats and calves still got solid volume in even if the loads were lighter. Next time with rest you’ll hit those numbers smoother, probably move past 50kg squats easy. Good takeaway too, save the bike rides for off days so you can push real weight on leg day.

On the bright side today was the first leg day in about a year where I could see some definition in my leg while working out. I also took my shirt off and sat in sauna for 20 mins without getting anxious with the other people being there.

Also thank you to everyone for the kind words on this log, I was quite anxious about starting this but all the kind and supportive messages have helped me a whole lot!!

That’s a big win seeing some definition come through on legs, shows the consistency is paying off. Sitting in the sauna shirt off without that anxious feeling is progress too, both physically and mentally. Keep stacking days like this and the confidence will keep building alongside the strength. @Eheoew

 

[G-Merc 80]

Yea I was taking it about 2 months ago and seemed to help a fair bit so will have to pick up some more. Let me know how it goes for you!

I took my first dose of Selank last night with high anxiety and a noisey brain, took a little to kick in but helped dramatically, would 100% recommened giving it a go, I started at 250mcg just as an FYI.

 

[Eheoew]

I took my first dose of Selank last night with high anxiety and a noisey brain, took a little to kick in but helped dramatically, would 100% recommened giving it a go, I started at 250mcg just as an FYI.

Fuck yea bro that’s so good. I gotta save up some money first but once I do I’ll be getting it. Thanks for letting me know!

 

[G-Merc 80]

Fuck yea bro that’s so good. I gotta save up some money first but once I do I’ll be getting it. Thanks for letting me know!

All good brother, hit up @Wolfenstein when you ready.

 

[Eheoew]

Last night went to Costco and fucking splurged, spent $670. All the ingredients for my diet have been purchased. My new diet consist of:



Meal 1 -

1 cup of oats

1 cup of full cream milk

2 tbsp of peanut butter

1 tsp of honey

1 scoop of protein powder



Meal 2 -

150g chicken breast

100g rice



Meal 3 -

200g beef mince

100g rice

30g pistachios



Meal 4 -

150g chicken breast

300g potatos

40g cheese



After workout will have protein shake with 1.5 cups of whole milk and 2 scoops of protein powder.



Total calories: 3245

 

[bullybreed]

Obstacles:
1. Since being fat I developed quite bad anxiety, psychiatrist prescribed Zoloft which helps with the anxiety but makes me wake up feeling like shit and low energy whole day.

2. 70mg Vyvanse prescribed by psychiatrist for adhd add to the anxiety a whole lot, currently studying so not taking them isn’t an option.

3. as I’m studying, money is quite tight. will need to make sure diet is budget friendly.

4. Diagnosed with chronic insomnia I typically sleep on a good week 2-3 hours per night and a bad week 6-8 hours per week. I’ve been prescribed everything under the sun for my sleep e.g. melatonin, anti psychotics, and drugs that are just meant to knock me out but none of them have worked and most of them make me feel absolutely fucked the next day like the worst hangover x1000 but Thanks to @Wolfenstein GH my sleep has improved significantly and I’m getting 4-8 hours per night. Still looking to improve it

These are just obstacles, I will find ways around them. Once I get some test I will probably drop the Zoloft which should improve energy levels and how I feel when I wake up. If you guys have any suggestions for gear/peptides/medications that could help me with my sleep/anxiety/adhd I’m all ears.

Hey bro, i don’t think it’s a good idea to drop anxiety/depression meds and replace with test, especially if as you said you have diagnosed clinical anxiety. Don’t muck around with your mental health.

 

[LevButlerov]

Last night went to Costco and fucking splurged, spent $670. All the ingredients for my diet have been purchased. My new diet consist of:



Meal 1 -

1 cup of oats

1 cup of full cream milk

2 tbsp of peanut butter

1 tsp of honey

1 scoop of protein powder



Meal 2 -

150g chicken breast

100g rice



Meal 3 -

200g beef mince

100g rice

30g pistachios



Meal 4 -

150g chicken breast

300g potatos

40g cheese



After workout will have protein shake with 1.5 cups of whole milk and 2 scoops of protein powder.



Total calories: 3245

That’s a strong haul at Costco, $670 covers you solid for a while. The diet layout looks clean, good mix of carbs from oats, rice, and potatoes with protein rotating between chicken and beef. The pistachios and cheese give you some healthy fats and flavor so it won’t feel boring. Post workout shake with whole milk and double scoop protein will push recovery, and 3200+ calories is a good zone if you’re pushing heavy training.
And high protein for the day

 

[Wolfenstein]

Last night went to Costco and fucking splurged, spent $670. All the ingredients for my diet have been purchased. My new diet consist of:



Meal 1 -

1 cup of oats

1 cup of full cream milk

2 tbsp of peanut butter

1 tsp of honey

1 scoop of protein powder



Meal 2 -

150g chicken breast

100g rice



Meal 3 -

200g beef mince

100g rice

30g pistachios



Meal 4 -

150g chicken breast

300g potatos

40g cheese



After workout will have protein shake with 1.5 cups of whole milk and 2 scoops of protein powder.



Total calories: 3245

Good work brother, keep consistent and you will grow

 

[rustle]

Hey bro, i don’t think it’s a good idea to drop anxiety/depression meds and replace with test, especially if as you said you have diagnosed clinical anxiety. Don’t muck around with your mental health.

I was on zoloft and came off when i started TRT. Best decision i ever made. Talk about mis-diagnosis

 

[Eheoew]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

 

[Eheoew]

Hey bro, i don’t think it’s a good idea to drop anxiety/depression meds and replace with test, especially if as you said you have diagnosed clinical anxiety. Don’t muck around with your mental health.

yea I know I shouldn’t be mucking around with my mental health but last time I was on test about 2 years ago my anxiety was at a 0 and I felt amazing. If that’s not the case when I jump on test again I still have Zoloft on hand so I can jump straight back on it, but I’d prefer to be off Zoloft all together

 

[Eheoew]

I was on zoloft and came off when i started TRT. Best decision i ever made. Talk about mis-diagnosis

I’m hoping it’ll be the same for me. Zoloft is terrible it helped a bit with my anxiety but no matter how much sleep I got the quality of the sleep was horrible and had fuck all energy the whole day. Even if I don’t go on test I’ll be staying off Zoloft

 

[Noah Wixx]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

I understand how u feel with trying to change and get to the places you want to be in life you will accomplish it keep grinding man

 

[bullybreed]

yea I know I shouldn’t be mucking around with my mental health but last time I was on test about 2 years ago my anxiety was at a 0 and I felt amazing. If that’s not the case when I jump on test again I still have Zoloft on hand so I can jump straight back on it, but I’d prefer to be off Zoloft all together

I don’t know shit about medications and hormones bro, i’m not qualified to give advice.
I can give perspective but, you are a young man, life hasnt even begun yet, choices made now can have life long consequences.
I think Any choices/changes you make should made with the correct advice from professionals and those who care for you and know you best.

 

[LevButlerov]

I was on zoloft and came off when i started TRT. Best decision i ever made. Talk about mis-diagnosis

Yes! a lot of guys get put on meds like Zoloft when the real issue was low test all along. TRT fixing the root cause makes a huge difference in mood, energy, and overall outlook, no comparison. @rustle

 

[LevButlerov]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

Smart call keeping the sessions shorter while your body adjusts off Zoloft, no need to max out right now. Pressing numbers look good, especially the incline DBs up to 25s, and the chest press held solid at 85kg. Tricep work was plenty of volume with pushdowns and skull crushers, enough to get a pump without overdoing it. This lighter week will help you transition smooth before ramping intensity back up.

 

[LevButlerov]

I’m hoping it’ll be the same for me. Zoloft is terrible it helped a bit with my anxiety but no matter how much sleep I got the quality of the sleep was horrible and had fuck all energy the whole day. Even if I don’t go on test I’ll be staying off Zoloft

Makes sense, a lot of people report the same with Zoloft, it takes the edge off anxiety but wrecks sleep and leaves you flat all day. Even without TRT you’ll likely feel better just being off it, energy and recovery usually pick back up once it’s out of your system. Never look back forget that poison.

 

[rustle]

I’m hoping it’ll be the same for me. Zoloft is terrible it helped a bit with my anxiety but no matter how much sleep I got the quality of the sleep was horrible and had fuck all energy the whole day. Even if I don’t go on test I’ll be staying off Zoloft

i actually had no issues with sleep. I didnt really have any side effects from it that i could notice. But my wife told me i was just a shell of the man i used to be, just cruising aimlessly. That was a wakeup call and cause for change.

 

[Mobster]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

My kinda volume

 

[Eheoew]

Gh and Reta just landed from @Wolfenstein Austrix Pharma

 

[LevButlerov]

Gh and Reta just landed from @Wolfenstein Austrix Pharma

I like that touchdown, looks very legit @Eheoew
@Wolfenstein Austrix pharma is delivering, lets see if they can make VIP soon!

 

[stevesmi]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

@Eheoew That is a good chest and tricep day right there. It's a good muscle group to work together. They yin and yang off each other.

 

[BodyMonster34]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

bro gotta love this one. the single arm skull crushers on point. machine chest press also amazing @Eheoew

 

[ceo]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

Bros. It's always impressive to see this style of training. @Eheoew You keeping the rep range perfect as well throwing around the weights Like A Champion.

 

[2Thick]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

@Eheoew single arm skull crushers are not easy to do. that takes a lot of balance and core strength. so good on that

 

[Ulter]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

great work again. Nice to see you. Put together some good training. I love the tricep push Downs. It's a good hit @Eheoew

 

[ROIDDERS]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

chest and triceps are a good one. dumbell incline bench press also on point @Eheoew I'm very impressed with your hard work.

 

[RoySimpson]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

@Eheoew awesome workout right here!

 

[25homes]

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

Need to up the kcals high as possible

 

[Wolfenstein]

also, @Eheoew drop the Reta to 1-2mg during a lean bulk. 3mg is just not needed when bulking up.

 

[Eheoew]

also, @Eheoew drop the Reta to 1-2mg during a lean bulk. 3mg is just not needed when bulking up.

Sweet, I’ve dropped it down to 2mg.
Thanks mate

 

[Eheoew]

Measurements

Chest:

3 months ago - 105.5cm

Now - 101cm


Left calf:

3 months ago - 43cm

Now - 39.5cm


Right calf:

3 months ago -44.9cm

Now -40cm


Right bicep:

3 months ago - 38.9cm

Now - 36.5cm


Left Bicep:

3 months ago - 39.3cm

Now - 36.5cm


Waist:

3 months ago - 91.5cm

Now - 78.5cm


Hips:

3 months ago - 105.4cm

Now - 86.5cm


Weight:

3 months ago - 92.05kg

Now - 76.3kg


Past 3 days I’ve been quite sick with gastro so I haven’t been training or keeping up with my diet but hopefully tomorrow I’ll be back to training and eating right.

 

[LevButlerov]

Measurements

Chest:

3 months ago - 105.5cm

Now - 101cm


Left calf:

3 months ago - 43cm

Now - 39.5cm


Right calf:

3 months ago -44.9cm

Now -40cm


Right bicep:

3 months ago - 38.9cm

Now - 36.5cm


Left Bicep:

3 months ago - 39.3cm

Now - 36.5cm


Waist:

3 months ago - 91.5cm

Now - 78.5cm


Hips:

3 months ago - 105.4cm

Now - 86.5cm


Weight:

3 months ago - 92.05kg

Now - 76.3kg


Past 3 days I’ve been quite sick with gastro so I haven’t been training or keeping up with my diet but hopefully tomorrow I’ll be back to training and eating right.

That’s a massive drop across the board, waist and hips especially, you leaned out hard. Arms and calves coming down is just part of the cut, you’ll fill them back out once you’re steady on food and training again. Dropping from 92 to 76 in 3 months is serious work, even with being sick the past few days. Get your fluids and food in first before worrying about numbers in the gym, strength will bounce back quick once you’re fueling right.

 

[Eheoew]

That’s a massive drop across the board, waist and hips especially, you leaned out hard. Arms and calves coming down is just part of the cut, you’ll fill them back out once you’re steady on food and training again. Dropping from 92 to 76 in 3 months is serious work, even with being sick the past few days. Get your fluids and food in first before worrying about numbers in the gym, strength will bounce back quick once you’re fueling right.

Thank you brother, I’m ecstatic about the change in my dimensions but ideally after this lean bulk I’ll cut to get rid of the love handles and bit of stomach fat. Once I’m no longer shitting liquid flames I’ll be right back in the gym haha

 

[Eheoew]

Soon I should be running 250mg test en a week, reta 2mg a week, hgh 6iu daily.
Is there any other supplements or compounds that you guys would recommend to run?
Or any dosage modifications you guys would recommend?

 

[Eheoew]

Need to up the kcals high as possible

How many cal would u recommend?

 

[Eheoew]

Smart call keeping the sessions shorter while your body adjusts off Zoloft, no need to max out right now. Pressing numbers look good, especially the incline DBs up to 25s, and the chest press held solid at 85kg. Tricep work was plenty of volume with pushdowns and skull crushers, enough to get a pump without overdoing it. This lighter week will help you transition smooth before ramping intensity back up.

@Eheoew That is a good chest and tricep day right there. It's a good muscle group to work together. They yin and yang off each other.

bro gotta love this one. the single arm skull crushers on point. machine chest press also amazing @Eheoew

Bros. It's always impressive to see this style of training. @Eheoew You keeping the rep range perfect as well throwing around the weights Like A Champion.

@Eheoew single arm skull crushers are not easy to do. that takes a lot of balance and core strength. so good on that

great work again. Nice to see you. Put together some good training. I love the tricep push Downs. It's a good hit @Eheoew

chest and triceps are a good one. dumbell incline bench press also on point @Eheoew I'm very impressed with your hard work.

@Eheoew awesome workout right here!

Thank you guys!
Is there any recommendations yous got for me regarding my workouts

 

[stevesmi]

Thank you guys!
Is there any recommendations yous got for me regarding my workouts

as you post them i will be sure to tell you what is good and not good
right off the bat no need to train shoulders 2x a week like that. they already get hit as it is, i would completely remove that split. you don't want to overtrain shoulders

 

[ballin2504]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

@Eheoew looks like you got a good workout in keep after it man it’s going really well. Can’t wait to see where you take it.

 

[2Thick]

Thank you guys!
Is there any recommendations yous got for me regarding my workouts

yeah don't pound shoulders so much. certain muscles need way less training

 

[ROIDDERS]

Thank you guys!
Is there any recommendations yous got for me regarding my workouts

i say organize your workouts more. its too complicated and too many split days. shorten to 3-4 day splits

 

[LevButlerov]

Thank you guys!
Is there any recommendations yous got for me regarding my workouts

Increase volume to start off

 

[LevButlerov]

Thank you brother, I’m ecstatic about the change in my dimensions but ideally after this lean bulk I’ll cut to get rid of the love handles and bit of stomach fat. Once I’m no longer shitting liquid flames I’ll be right back in the gym haha

Soon I should be running 250mg test en a week, reta 2mg a week, hgh 6iu daily.
Is there any other supplements or compounds that you guys would recommend to run?
Or any dosage modifications you guys would recommend?

That’s a solid plan, 250 test keeps you stable, retatrutide at 2mg will lean you out hard, and 6iu GH is a big recovery and fat loss push. At that dose of GH make sure you’ve got your fasted glucose and lipids checked, add berberine or metformin if numbers creep. I’d keep test right where you’ve got it, no need to push higher with GH and retatrutide doing the heavy lifting. For support, taurine and electrolytes help with cramps, NAC or tudca for liver, and fish oil plus citrus bergamot for cholesterol. Simple add-ons, nothing exotic, just things that let you actually hold the muscle while you’re leaning down.

 

[bullybreed]

That’s a solid plan, 250 test keeps you stable, retatrutide at 2mg will lean you out hard, and 6iu GH is a big recovery and fat loss push. At that dose of GH make sure you’ve got your fasted glucose and lipids checked, add berberine or metformin if numbers creep. I’d keep test right where you’ve got it, no need to push higher with GH and retatrutide doing the heavy lifting. For support, taurine and electrolytes help with cramps, NAC or tudca for liver, and fish oil plus citrus bergamot for cholesterol. Simple add-ons, nothing exotic, just things that let you actually hold the muscle while you’re leaning down.

Lev, i don’t know shit about PEDs but i feel like im seeing a young man get bad advice.
Had he even had bloodwork done?
Does he even have low testosterone?
Could the cause of his gastro be dropping the zoloft cold turkey?
I understand a lot of people are against prescription antidepressants/anxiety meds and i understand doctors will over prescribe, but they do have there place, when you have seen in real life the devastation mental illness can cause you would probably agree, and there should be no stigma attached to, it’s just the same as a broken arm. Meds also don’t need to be forever, there are alternatives.
I’m not sticking my nose where it don’t belong anymore, but i’d hate to see for this kid to get set up for failure, i know if one of mine was getting advice without the full picture i’d be pissed.

 

[LevButlerov]

Lev, i don’t know shit about PEDs but i feel like im seeing a young man get bad advice.
Had he even had bloodwork done?
Does he even have low testosterone?
Could the cause of his gastro be dropping the zoloft cold turkey?
I understand a lot of people are against prescription antidepressants/anxiety meds and i understand doctors will over prescribe, but they do have there place, when you have seen in real life the devastation mental illness can cause you would probably agree, and there should be no stigma attached to, it’s just the same as a broken arm. Meds also don’t need to be forever, there are alternatives.
I’m not sticking my nose where it don’t belong anymore, but i’d hate to see for this kid to get set up for failure, i know if one of mine was getting advice without the full picture i’d be pissed.

I get what you’re saying, you can’t hold his hand through it and if he’s set on doing it he’ll do it no matter what. Best you can do is push him toward the safer route like lower dose or even natty while making sure he knows bloodwork and health come first. Supporting him doesn’t mean agreeing with the choice, just means making sure he’s not left in the dark.
And telling him to stay on meds like zoloft is horrible, that stuff has a "suicide" side effect, so I think the faster he's off the better for him!

 

[Noah Wixx]

Chest n Tris

• machine chest press 8-12x3

1. 11 reps at 80kg
2. 10 reps at 85kg
3. 10 reps at 85kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 11 reps with 20kg dumbells
3. 8 reps with 25kg dumbells

• tricep pushdown 8-12x3

1. 8 reps at 15kg
2. 11 reps at 10kg
3. 10 reps at 10kg

• single arm skull-crushers

1. 10 reps each arm at 6kg
2. 12 reps each arm at 4kg
3. 12 reps each arm at 4kg

I’m doing smaller workouts this whole week as I got off the Zoloft 3 days ago cold turkey so don’t want to push too hard and fuck myself.

Good work

 

[Eheoew]

Lev, i don’t know shit about PEDs but i feel like im seeing a young man get bad advice.
Had he even had bloodwork done?
Does he even have low testosterone?
Could the cause of his gastro be dropping the zoloft cold turkey?
I understand a lot of people are against prescription antidepressants/anxiety meds and i understand doctors will over prescribe, but they do have there place, when you have seen in real life the devastation mental illness can cause you would probably agree, and there should be no stigma attached to, it’s just the same as a broken arm. Meds also don’t need to be forever, there are alternatives.
I’m not sticking my nose where it don’t belong anymore, but i’d hate to see for this kid to get set up for failure, i know if one of mine was getting advice without the full picture i’d be pissed.

The Zoloft was beneficial for me when I was at rock bottom with no hope of getting off rock bottom, now my psychiatrist has prescribed it for just a bit of anxiety which I’ll be managing in other ways like psychologist and stuff like that.

 

[LevButlerov]

The Zoloft was beneficial for me when I was at rock bottom with no hope of getting off rock bottom, now my psychiatrist has prescribed it for just a bit of anxiety which I’ll be managing in other ways like psychologist and stuff like that.

Good you used it when you needed it, that’s what it’s there for. Now the healthy way is leaning on therapy, structure, training, and food to carry you instead of meds. That will give you longer term control and keep you feeling steady without relying on the script.

 

[Eheoew]

Good you used it when you needed it, that’s what it’s there for. Now the healthy way is leaning on therapy, structure, training, and food to carry you instead of meds. That will give you longer term control and keep you feeling steady without relying on the script.

My mental health has improved significantly since being off the Zoloft, I think I’ve got the worst of the withdrawals over and done with and if I am feeling up to it I’ll be training and dieting tomorrow onwards. I’ve lost 3kg in 3 days from the sickness/withdrawals so I’m eager to get back in asap

 

[LevButlerov]

My mental health has improved significantly since being off the Zoloft, I think I’ve got the worst of the withdrawals over and done with and if I am feeling up to it I’ll be training and dieting tomorrow onwards. I’ve lost 3kg in 3 days from the sickness/withdrawals so I’m eager to get back in asap

Good to hear your head is clearing up, getting past the withdrawals is the hardest part. EVO family supports you big time. @Eheoew
Dropping 3kg that fast is mostly fluid and not real tissue loss, so don’t stress it. Ease back into training and food steady tomorrow so your body has time to catch up without crashing again.

 

[Eheoew]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

 

[LevButlerov]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

You’re looking very lean in those pics, especially considering you’ve just come off being sick.
Even without tracking the exact weights, getting the presses and triceps work in was the right call to ease back in. Sitting at 73.9kg and still holding condition shows you didn’t lose much at all, once food and training are consistent again you’ll bounce back quick. lets push hard gain @Eheoew

 

[Mobster]

I'm not too keen on people training when ill.

 

[stevesmi]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

@Eheoew i honestly hate protein powder. i would much rather people eat real food. this is a classic example of why. if something can sit in a pantry for that long and still be somewhat edible that should be a red flag.

 

[ceo]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

bros this one is on point @Eheoew i like your honesty. Sometimes we make stupid mistakes that we know better. Got to be careful and take care of your stomach.

 

[2Thick]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

This is another excellent job on this training. You keep impressing us every time! That is what we like to see. @Eheoew

 

[Ulter]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

@Eheoew good work on this. the dumbbell bench press is on point. i love the skullcrushers too. first guy i've seen today doing them

 

[ROIDDERS]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

if you are that sick you should not train. take the day off @Eheoew your gut health is crucial

 

[Eheoew]

I'm not too keen on people training when ill.

u reckon to just wait it out till i am completely better?

 

[ballin2504]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

@Eheoew nice work, man you’re making some good progress. Keep it up. The training is going well.

 

[LevButlerov]

u reckon to just wait it out till i am completely better?

Yes take 1 week off.

 

[Noah Wixx]

Morning everyone,
Still feeling quite sick but have just done my first workout after gastro and all that. was focused on not throwing up or passing out while training so I forgot to write down how heavy i went for each exercise.
I did 3x8-12 of machine chest press, 3x8-12 of incline dumbbell bench press, 3x8-12 tricep pushdown and 3x8-12 skullcrushers. Was going to start diet and training yesterday but when I woke up I made a protein shake with 2 scoops of whey protein and 2 cups of whole milk and I skulled it, I realised when I was 3/4 through it that it tasted putrid and the bag of whey I used went off a year and a half ago, rest of the day was quite nauseous but today mostly fine.
Currently sitting at 73.9kg
Have taken couple more pics of my physique now but looking relatively similar to last week I think

Hope u feel better soon

 

[Eheoew]

Yes take 1 week off.

Been somewhat taking your advice, Instead of going to the gym I’ve been going on walks and doing light cardio till I feel 100% better. My hunger has completely come back so I’ve been eating as much as possible (not my full 3200 calories but I’m making my way to 3200 in the coming weeks)

 

[LevButlerov]

Been somewhat taking your advice, Instead of going to the gym I’ve been going on walks and doing light cardio till I feel 100% better. My hunger has completely come back so I’ve been eating as much as possible (not my full 3200 calories but I’m making my way to 3200 in the coming weeks)

That's good, when you ready to get back into it?

 

[Eheoew]

Chest n Tris

• machine chest press 8-12x3

1. 12 reps at 80kg
2. 12 reps at 100kg
3. 12 reps at 100kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 8 reps with 20kg dumbells
3. 7 reps with 20kg dumbells

• tricep pushdown 8-12x3

1. 12 reps at 15kg
2. 12 reps at 15kg
3. 7 reps at 20kg

• single arm skull-crushers

1. 12 reps each arm at 6kg
2. 10 reps each arm at 6kg
3. 6kg till failure then 4kg to failure then 2kg to failure.

Feeling 1000x better, the whole workout felt really good. I’ve been working out in my apartment gym which is quite small and most of the stuff in it has broken so I’ve decided to go to my local snap fitness.

 

[LevButlerov]

Chest n Tris

• machine chest press 8-12x3

1. 12 reps at 80kg
2. 12 reps at 100kg
3. 12 reps at 100kg

• dumbbell incline bench press 8-12x3

1. 12 reps with 15kg dumbbells
2. 8 reps with 20kg dumbells
3. 7 reps with 20kg dumbells

• tricep pushdown 8-12x3

1. 12 reps at 15kg
2. 12 reps at 15kg
3. 7 reps at 20kg

• single arm skull-crushers

1. 12 reps each arm at 6kg
2. 10 reps each arm at 6kg
3. 6kg till failure then 4kg to failure then 2kg to failure.

Feeling 1000x better, the whole workout felt really good. I’ve been working out in my apartment gym which is quite small and most of the stuff in it has broken so I’ve decided to go to my local snap fitness.

The apartment gym looks great and clean, good call moving to Snap Fitness for more equipment. Machine chest press and incline dumbbell numbers show solid work, now focus on adding 2.5–5kg per movement once all sets hit 10–12 reps clean.

For triceps, keep pushdowns steady at 20kg till you can do 3x10, then move up, and keep that skull-crusher drop set for a burnout once a week only to save elbows.

 

[Eheoew]

The apartment gym looks great and clean, good call moving to Snap Fitness for more equipment. Machine chest press and incline dumbbell numbers show solid work, now focus on adding 2.5–5kg per movement once all sets hit 10–12 reps clean.

For triceps, keep pushdowns steady at 20kg till you can do 3x10, then move up, and keep that skull-crusher drop set for a burnout once a week only to save elbows.

Legend mate, will do that next chest and tris day

 

[OldSchoolRyan]

Massive respect for taking control and turning things around, bro Losing 24kg in just a few months is seriously impressive — that’s discipline and consistency right there. Love the 3-stage plan; structured but realistic. Keep the focus on building strong habits with nutrition and tracking — that’ll make your lean bulk clean and sustainable. You’re clearly on the right path

Morning Everyone,

Early last year I lost my drivers license which caused me to lose my job and I could no longer afford rent so I had to move back to my parents house. I had gotten extremely depressed and anxious just laying in my bed all day for about a year feeling sorry for myself, a couple of months ago i got tired of being depressed and fat and lazy so i decided to get my life back on track.

Since then i have formulated a 3 stage process to get me loving my body again,
Stage 1 - DEFATIFY
Stage 2 - Lean Bulk
Stage 3 - Small Cut

During stage 1 I have lost around 24kg in 2-3 months and have progressed to stage 2 which is to lean bulk.

What I’m Working with
Stats (start of lean bulk):
• Age: 21
• Height: 182 cm
• Weight: 76.4 kg
• Body fat: unsure

Training Split
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Chest / Triceps
• Back / Biceps
• Legs / Shoulders
• Rest / Core

Cardio
i need to improve my cardio. So far i try to get out of the house and go do a sport most days, either tennis for an hour or 2 or go to the driving range or go for a small walk but i will start wearing my Apple Watch to track steps and go for a certain amount of steps per day (any advice on how many steps per day)

Nutrition & Macros
I need to improve in this as well. I’ve never been good at tracking my calories in the past I’ve always just ran a meal plan and eaten same thing everyday which I seem to lose motivation within a couple months, so I’ll find another method that works for me. Currently I’m having one home made meal a day typically at 6:30pm that consists of chicken or fish or steak and potato’s and salad but will be adding more food throughout the day as I change to the lean bulk.

Supplement and medications
Vyvanse
Zoloft
Calcium
Magnesium
Vitamin d3

Current Cycle

• HGH 4IU daily
• Reta 3mg per week

Im wanting to jump on test e at 250mg per week and maybe increase hgh To 6iu per day.

I’ll be running Austrix GH and reta for the log. @Wolfenstein

 

[LevButlerov]

Massive respect for taking control and turning things around, bro Losing 24kg in just a few months is seriously impressive — that’s discipline and consistency right there. Love the 3-stage plan; structured but realistic. Keep the focus on building strong habits with nutrition and tracking — that’ll make your lean bulk clean and sustainable. You’re clearly on the right path

dont use ai to write 1 warning before bad @OldSchoolRyan

 

[LevButlerov]

Legend mate, will do that next chest and tris day

please update us

 

[Eheoew]

First day at snap fitness instead of apartment gym!!
the best back and bis workout I’ve had in a long long time. Didn’t sleep last night so was pre fucked today and forgot to record the weights I was lifting, but definitely decent amount compared to my last back and bis day.
I did 3 sets of 8-12 lat pull down, 3x8-12 low rows, 3x8-12 ez-bar preacher curls, 3x8-12 dumbell hammer curl and I added in 3x8-12 machine shoulder press then 30 minutes in red light sauna thing. After this workout my arms back and shoulders are shaking so much and anxiety is almost completely gone.

 

[LevButlerov]

First day at snap fitness instead of apartment gym!!
the best back and bis workout I’ve had in a long long time. Didn’t sleep last night so was pre fucked today and forgot to record the weights I was lifting, but definitely decent amount compared to my last back and bis day.
I did 3 sets of 8-12 lat pull down, 3x8-12 low rows, 3x8-12 ez-bar preacher curls, 3x8-12 dumbell hammer curl and I added in 3x8-12 machine shoulder press then 30 minutes in red light sauna thing. After this workout my arms back and shoulders are shaking so much and anxiety is almost completely gone.

Lat pulldown 3x10 with a weight you can pull clean for all reps and aim to add 2.5 kgs or 5 lbs once you hit 12 reps on every set. Keep low rows 3x10 moderate heavy and drive elbows back not up to stay in the lats.
Red light sauna after training is fine if it helps recovery but skip it if sleep is short next day.

 

[Eheoew]

Lat pulldown 3x10 with a weight you can pull clean for all reps and aim to add 2.5 kgs or 5 lbs once you hit 12 reps on every set. Keep low rows 3x10 moderate heavy and drive elbows back not up to stay in the lats.
Red light sauna after training is fine if it helps recovery but skip it if sleep is short next day.

Legend mate will be doing this. Is there any exercises u reckon be adding in or taking out?