Approved Log Recovery and Cycle Log

[Tuchchh]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

 

[Tuchchh]

I would also love to mention that I will be sponsored by Gold Standard Labs

Happy to be apart of Team Gold

 

[HarleyGuy]

Welcome to EVO brother! Great first post for a log. Looking forward to following this log it seems like you have your shit together.

@LevButlerov will post up a template for you to add in some extra info for us but in the mean time what is your BF% now?

 

[Gold Standard Labs]

Welcome aboard team gold brother

As @HarleyGuy said, this is a great start to your log!

Will be following along on your fitness journey and cant wait to see what you achieve

I believe in you 100 percent, let's go brother

 

[Tuchchh]

Welcome to EVO brother! Great first post for a log. Looking forward to following this log it seems like you have your shit together.

@LevButlerov will post up a template for you to add in some extra info for us but in the mean time what is your BF% now?

I'm not entirely sure I would like to say the high teens but possible higher.

I'll attach 2 recent photos using different downlighting as an outside perspective is always better for gauging BF%

 

[Gold Standard Labs]

Brother you look AMAZING

You have a very good physique and this is only the start of your log!

Using my laser eye measurements, I would say you would be high teens at the most my bro, can't see your BF being much higher then that based on your progress photos.

This is going to be a log to watch FAM

 

[HarleyGuy]

I'm not entirely sure I would like to say the high teens but possible higher.

I'll attach 2 recent photos using different downlighting as an outside perspective is always better for gauging BF%

Great base. In my avatar pic I'm 15-16% with visible abs and obliques. Looks like your just a hair about that around 18-19% with a ridiculous base to start (ridiculous in a good way!). The mods will post some extra info for you to add and then you're off to races and I'll be following this log!

 

[LevButlerov]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

I'm not entirely sure I would like to say the high teens but possible higher.

I'll attach 2 recent photos using different downlighting as an outside perspective is always better for gauging BF%

welcome to the EVO family @Tuchchh happy to see you log!
Glad you’re healthy again, that infection sounded brutal. You’ve come back looking lean and solid in the pics, plenty of size on you at that weight and age. DC training will keep pushing the load and fits your goal well, and the diet setup with higher carbs around training then dropping them on rest days is sharp. Test and mast at that dose will hold fullness while you cut fat down, then moving into a test/eq run makes sense once you’re leaner. You should definitely keep a log going here, you’re in a good spot and it’ll be motivating to track progress as you push toward that 90kg lean target!

 

[stevesmi]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

@Tuchchh i used to get those issues every spring once the oak pollen was a problem. so i moved closer to the ocean away from oak, plus i worked on improving my immune system

 

[BodyMonster34]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

bro look nice on this @Tuchchh how about adding some tren to EQ? it go well

 

[Tuchchh]

@Tuchchh i used to get those issues every spring once the oak pollen was a problem. so i moved closer to the ocean away from oak, plus i worked on improving my immune system

Yeah it's no fun, ended up getting some scans and tests done. turns out my entire sinus cavity is no good and getting worse with each infection (mainly a winter thing for me) so it's recommended that I definitely get surgery, so currently trying to get myself pushed up the waitlist for public if not I'm going to shop around and pay for it privately if it comes to that.

 

[Tuchchh]

bro look nice on this @Tuchchh how about adding some tren to EQ? it go well

I would definitely like to try tren one day. I have never ran EQ before so I'd like to just try the compound by itself with test to see how I react to it first

 

[BeMe]

I'm not entirely sure I would like to say the high teens but possible higher.

I'll attach 2 recent photos using different downlighting as an outside perspective is always better for gauging BF%

Damn bro you're really big for a 23 year old who just came off a major illness. Looks like you got some really great bodybuilding genetics there.

Hopefully you can get that surgery and everything sorted out. Sorry to hear about the infection. What doesn't break us right.

Glad to see you back logging and taking back control of your life bro.

 

[Mobster]

I always recommend SOUP when this happens. It can be hard to eat and soup should be easy

 

[BodyMonster34]

I would definitely like to try tren one day. I have never ran EQ before so I'd like to just try the compound by itself with test to see how I react to it first

bro when you become a real man do it

 

[stevesmi]

Yeah it's no fun, ended up getting some scans and tests done. turns out my entire sinus cavity is no good and getting worse with each infection (mainly a winter thing for me) so it's recommended that I definitely get surgery, so currently trying to get myself pushed up the waitlist for public if not I'm going to shop around and pay for it privately if it comes to that.

make sure you get several opinions. surgery is always a last option, because it can make a problem worse or create more problems. i hope you figure this out though it sucks!

 

[2Thick]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

good to see at your age you aren't going crazy on steroids yet. the longer you wait to run longer and crazy cycles the better @Tuchchh

 

[Ulter]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

@Tuchchh Keep up the good work on the training. You want to continue pushing yourself. The supplements and diet look on point.

 

[Tuchchh]

make sure you get several opinions. surgery is always a last option, because it can make a problem worse or create more problems. i hope you figure this out though it sucks!

Unfortunately surgery is the only option. I've been on the waiting list for years as it started off as a problem back when I worked in trade, in and under houses. I got out and was good for a few years and now it's progressed to the point it's needs to be done. So either put my foot down and try and force public's hand or pay out 8-10k and get it done privately :/

Either way I got through this winter and now it's time to focus on my goals

 

[stevesmi]

Unfortunately surgery is the only option. I've been on the waiting list for years as it started off as a problem back when I worked in trade, in and under houses. I got out and was good for a few years and now it's progressed to the point it's needs to be done. So either put my foot down and try and force public's hand or pay out 8-10k and get it done privately :/

Either way I got through this winter and now it's time to focus on my goals

let us know how it goes. hopefully it goes well and you benefit

 

[ROIDDERS]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

diet and supplements are on point. This is a very good start to this log. good job getting body fat ironed out before hitting a bigger stack @Tuchchh

 

[ceo]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

bros you looking good. the supps are on point. @Tuchchh i like hte diet keeping things organized right at 3K

 

[Tuchchh]

SESSION 1 (B) 28/09/25
Chest
Shoulder
Tricep
Back

(Note: when performing my rest pause for pushing movements I only do the 1 pause instead of the usual 2 as I find it hard to progress them in deficit)

Chest
Unassisted Incline smith (extra wide grip)
Rest pause [82.5kg =13+6 ] +2.5kg+1 rep

Dumbbell extreme stretch
[22.5kg=67s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [60kg a side =10+4 ] +2.5kg a side +3 reps

Extreme shoulder stretch
[17.5kg=90s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [30kg+The Bar = 12+6] +2 reps

Extreme tricep stretch
[28kg=120s]

Back width
Close neutral grip Lat pulldowns
Rest pause [77.5=12+4+2) +2.5kg

Back thickness
2inch bellow the knee paused, slow and controlled rack deads
Straight set [120=11] +5kg -1 rep
Straight set [130=7] +2.5kg


Todays diet:

6:00 - protein yoghurt and BCAA

8:00 - 100g tuna with sriracha

10:00 - 250g chicken breast mince with veg

12:00 - 250g chicken breast mince with veg

14:30 - 3 banana with black coffee PWO

16:30 - 70g whey shake. 250g brown rice. 60g dextrose

19:00 - 200g tuna salad mix

21:00 - 30g whey before bed

 

[Tuchchh]

Made progress on every lift. Safe to say that I'll be back as base line numbers soon

 

[RoySimpson]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

@Tuchchh solid work with your log!

 

[LevButlerov]

SESSION 1 (B) 28/09/25
Chest
Shoulder
Tricep
Back

(Note: when performing my rest pause for pushing movements I only do the 1 pause instead of the usual 2 as I find it hard to progress them in deficit)

Chest
Unassisted Incline smith (extra wide grip)
Rest pause [82.5kg =13+6 ] +2.5kg+1 rep

Dumbbell extreme stretch
[22.5kg=67s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [60kg a side =10+4 ] +2.5kg a side +3 reps

Extreme shoulder stretch
[17.5kg=90s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [30kg+The Bar = 12+6] +2 reps

Extreme tricep stretch
[28kg=120s]

Back width
Close neutral grip Lat pulldowns
Rest pause [77.5=12+4+2) +2.5kg

Back thickness
2inch bellow the knee paused, slow and controlled rack deads
Straight set [120=11] +5kg -1 rep
Straight set [130=7] +2.5kg


Todays diet:

6:00 - protein yoghurt and BCAA

8:00 - 100g tuna with sriracha

10:00 - 250g chicken breast mince with veg

12:00 - 250g chicken breast mince with veg

14:30 - 3 banana with black coffee PWO

16:30 - 70g whey shake. 250g brown rice. 60g dextrose

19:00 - 200g tuna salad mix

21:00 - 30g whey before bed

Incline smith pressing looks strong, adding weight and reps in a deficit shows you’re holding muscle well. Shoulder press with 60kg a side for rest pause is no joke either, that’s good pressing power. Rack deads at 130kg moving clean after all that push work is solid thickness work. Diet is consistent, plenty of lean protein across the day with good carb timing around training, that setup will keep you progressing while cutting.

 

[Noah Wixx]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

Looking forward to this log and run

 

[Tuchchh]

Incline smith pressing looks strong, adding weight and reps in a deficit shows you’re holding muscle well. Shoulder press with 60kg a side for rest pause is no joke either, that’s good pressing power. Rack deads at 130kg moving clean after all that push work is solid thickness work. Diet is consistent, plenty of lean protein across the day with good carb timing around training, that setup will keep you progressing while cutting.

Appreciate it man, if there's ever anything you think I can improve on let me know

 

[LevButlerov]

Appreciate it man, if there's ever anything you think I can improve on let me know

Will monitor the log more, right now you just started

 

[ballin2504]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

@Tuchchh no start to the log. I’m glad to have you over here on Evo. Let’s see how far you can take him.

 

[LevButlerov]

Hi

yes @DeadliftTommy ?

 

[Tuchchh]

Session 2 (C) 30/09/25
Biceps
Forearms
Hammstings
Quads
Claves


Biceps/forearms
Single arm seated bicep concentration curl machine
Rest pause [70kg=17+8+5] +2.5kg -2reps

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg=15] +0 +0

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=28] +2reps

Bicep extreme stretch
[21kg=70s]

Hammstings
Standing Single leg curls
Rest pause [31.25=16+7+3] +1.25kg +4reps

Hammstings extreme stretch
[BW=20 deep breaths]

Quads
Plate loaded belt squats
(I'm not weak this one's just insanely heavy)
[57.5kg=10] +7.5kg -2reps
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [41.25kg a side =17+7+3+3+2 ] +1.25kg a side

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Calves
Dante turdel style Leg press calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [60kg=12+5]

Todays diet:

10:00-160g banana + protein yoghurt + BCAA + 4 shot coffee PWO

12:30-70g whey + 250g brown rice + 45g dextrose

14:30-250g chicken breast mince + veg

17:00-200g tuna chunks

18:30-250g chicken breast mince

20:00- 2 peices of grilled
fish from the fish and chip shop

22:00-75g tuna + 30g whey

 

[KoalaTea]

Hi all,


Background
I’ve just recently recovered from a persistent 5-week infection. It started out as a pretty bad case of influenza, and then turned into the trifecta (nose, ear, and chest). It took 5 courses of different antibiotics and a form of steroid — ironically, one of the main side effects of this drug is muscle wasting. During this time, I was desperately trying to hold on to as much muscle as possible.


Current Focus
Now that I’m healthy again, I want to shred off some of the body fat I’ve put on while clinging to muscle during recovery.


Stats
Age: 23
Height: 176 cm
Weight: 87 kg (morning)
Starting weight: 53 kg
Training experience: 4.5 years lifting (2 years seriously tracking and training properly)

Goals
I want to be the biggest and strongest guy in my local gym (and if someone’s bigger, I’ll just say they have better genetics ).

My realistic target is to hit 90 kg at a lower body fat within the next 12 months. I’d also be very happy sitting lean at 85 kg if that happens first.


Training
I’m very stubborn about my training style and love DC training.

Schedule: 1 day on / 1 day off, with double rest days when needed (shift work, recovery, etc.).

Cardio: Fasted morning cardio every rest day (45–60 minutes), either walking the dog or using a walking pad if the weather isn’t cooperating.


Split:


Session 1 (a, b, c): Chest, Shoulders, Triceps, Back width, Back thickness


Session 2 (a, b, c): Biceps, Forearms, Abs, Hamstrings, Quads, Calves



Diet
Training Days
2400 cals
300 g protein
250 g carbs (pre- and post-training only)
30 g fats


Rest Days
2000 cals
300 g protein
25 g carbs
75 g fats

Supplements
3,000 IU Vitamin D3
6,000–8,000 mg Fish oil
400 mg Magnesium
20 g BCAAs + 10 g extra Leucine
15 g Creatine
50 mg Zinc
Iron tablets as needed
Vitamin C as needed

“Extras”
200 mg Test E per week
100 mg Masteron per week



Once body fat is under control, I plan on running either a Test/EQ or Sust/EQ cycle.

Great u have recovered
Just something I thought I'd share..perhaps adding in sauerkraut and pre & probiotics for gut microbiome, as it takes a hammering from the antibiotics
The timeframe u have set yourself is definelty achievable and u have a great base to build from with your classic shape

 

[Tuchchh]

Great u have recovered
Just something I thought I'd share..perhaps adding in sauerkraut and pre & probiotics for gut microbiome, as it takes a hammering from the antibiotics
The timeframe u have set yourself is definelty achievable and u have a great base to build from with your classic shape

I have been actively taking probiotics but I'll definitely grab some sauerkraut and prebiotics to add to the stack. Any recommendations on something to help boost my immune system?

 

[MarshMonsta]

Session 2 (C) 30/09/25
Biceps
Forearms
Hammstings
Quads
Claves


Biceps/forearms
Single arm seated bicep concentration curl machine
Rest pause [70kg=17+8+5] +2.5kg -2reps

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg=15] +0 +0

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=28] +2reps

Bicep extreme stretch
[21kg=70s]

Hammstings
Standing Single leg curls
Rest pause [31.25=16+7+3] +1.25kg +4reps

Hammstings extreme stretch
[BW=20 deep breaths]

Quads
Plate loaded belt squats
(I'm not weak this one's just insanely heavy)
[57.5kg=10] +7.5kg -2reps
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [41.25kg a side =17+7+3+3+2 ] +1.25kg a side

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Calves
Dante turdel style Leg press calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [60kg=12+5]

Todays diet:

10:00-160g banana + protein yoghurt + BCAA + 4 shot coffee PWO

12:30-70g whey + 250g brown rice + 45g dextrose

14:30-250g chicken breast mince + veg

17:00-200g tuna chunks

18:30-250g chicken breast mince

20:00- 2 peices of grilled
fish from the fish and chip shop

22:00-75g tuna + 30g whey

Awesome start to the log my bro...60kg shoulder press is no joke I'll definitely be following along

 

[KoalaTea]

I have been actively taking probiotics but I'll definitely grab some sauerkraut and prebiotics to add to the stack. Any recommendations on something to help boost my immune system?

That's great to hear man..hope it helps
Somwthing to try..direct sun in the am if possible cos of the melatonin which is strongest antioxidant for repairing cells
Fasting helps
Gut health makes up a considerable amount of our immune system too
Quality deep sleep

So I feel these things:
- Direct sunlight in AM
- Fasting so perhaps from like 9pm to 9am a few days a week and trying to add in a 18-24hr fast once a fortnight if possible
- gut microbiome with those supps and sauerkraut
- optimising quality sleep so your body recovers..gh pre-bed is good for this and having like a blue light blocker and red screen for your phone and laptop in the evenings so it doesn't disrupt your sleep
- collarium tanning bed is great for quality sleep too
- lighting candles helps with melatonin production and having red led zero flicker lights too in the home
- 4,7,8 breathing technique is good for switching off in bed and falling asleep

Hope this helps

 

[KoalaTea]

That's great to hear man..hope it helps
Somwthing to try..direct sun in the am if possible cos of the melatonin which is strongest antioxidant for repairing cells
Fasting helps
Gut health makes up a considerable amount of our immune system too
Quality deep sleep

So I feel these things:
- Direct sunlight in AM
- Fasting so perhaps from like 9pm to 9am a few days a week and trying to add in a 18-24hr fast once a fortnight if possible
- gut microbiome with those supps and sauerkraut
- optimising quality sleep so your body recovers..gh pre-bed is good for this and having like a blue light blocker and red screen for your phone and laptop in the evenings so it doesn't disrupt your sleep
- collarium tanning bed is great for quality sleep too
- lighting candles helps with melatonin production and having red led zero flicker lights too in the home
- 4,7,8 breathing technique is good for switching off in bed and falling asleep

Hope this helps

One thing I forgot
Try to be in the sun where possible without getting burnt of course
The UV and IR light from the sun repairs the damage done to our cells from the blue light we get smashed with day to day
Being inside isn't ideal a lot of the day and I know if it's raining then what can u do
Also having your bare feet in the grass before sunrise and having the morning sun on you will be beneficial for your immune system

 

[LevButlerov]

Session 2 (C) 30/09/25
Biceps
Forearms
Hammstings
Quads
Claves


Biceps/forearms
Single arm seated bicep concentration curl machine
Rest pause [70kg=17+8+5] +2.5kg -2reps

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg=15] +0 +0

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=28] +2reps

Bicep extreme stretch
[21kg=70s]

Hammstings
Standing Single leg curls
Rest pause [31.25=16+7+3] +1.25kg +4reps

Hammstings extreme stretch
[BW=20 deep breaths]

Quads
Plate loaded belt squats
(I'm not weak this one's just insanely heavy)
[57.5kg=10] +7.5kg -2reps
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [41.25kg a side =17+7+3+3+2 ] +1.25kg a side

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Calves
Dante turdel style Leg press calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [60kg=12+5]

Todays diet:

10:00-160g banana + protein yoghurt + BCAA + 4 shot coffee PWO

12:30-70g whey + 250g brown rice + 45g dextrose

14:30-250g chicken breast mince + veg

17:00-200g tuna chunks

18:30-250g chicken breast mince

20:00- 2 peices of grilled
fish from the fish and chip shop

22:00-75g tuna + 30g whey

Big session, weights are solid and the way you’re structuring the widow makers with breaths between pushes is nasty for growth. 70kg on the concentration curl machine for rest pause is no joke, plus hammer preacher curls hitting almost 30 reps shows your arms can handle volume. Ham curls up in load and reps is progress in the right spots.

Quads are still moving forward even with the SI joint issue, belt squat is a smart choice and those leg extension widow makers are brutal, perfect for packing tissue. Calves with Dante style tempo will carve them out if you keep stacking weight. Diet is clean with good protein spread across the day, tuna and chicken giving steady aminos, only thing I’d push is making sure carbs stay consistent outside the whey and rice so legs recover harder from the volume.

 

[Tuchchh]

Session 1 (C) 02/10/25
Chest
Tricep
Shoulders
Back

Chest
Slight incline dumbbell press (full rom. Dumbbell hitting armpits on the way down)
Rest pause [45kg=11+6] +2.5kg -3reps

Extreme dumbbell stretch
[25kg=50s]

Shoulders
High incline Dumbbell press
Rest pause [35=12kg+6] +2.5kg -1rep

Extreme shoulder stretch
[21kg=45s]

Triceps
Close grip smith press (ass hanging off the bench and elbows flared with thumbs nipple width apart)
Rest pause [62.5kg=12+5] +2.5kg

Tricep extreme stretch
[Grey and green bands=110s]


Back thickness
Underhand bent over rows on unassisted smith
Straight set [65kg=12] +2.5kg
Straight set [75kg=7] +2.5kg

Back width
Pulldowns to the back of the neck
Rest pause [71=11+6+4] +9kg -8reps


Diet:

9:00- protein yoghurt

10:30- banana + coffee + BCAA with caffeine pills

12:00- 100g whey + 250g brown rice + apple

14:00- 250g chicken mince + couple rice cakes

17:00- 250g chicken mince

19:00- salmon and veg

21:00- 275g tuna chunks


Update.

Will be switching from:
200 TestE
100 MastE

To:
Gold standard labs Sus350 at 1ml a week

 

[LevButlerov]

Session 1 (C) 02/10/25
Chest
Tricep
Shoulders
Back

Chest
Slight incline dumbbell press (full rom. Dumbbell hitting armpits on the way down)
Rest pause [45kg=11+6] +2.5kg -3reps

Extreme dumbbell stretch
[25kg=50s]

Shoulders
High incline Dumbbell press
Rest pause [35=12kg+6] +2.5kg -1rep

Extreme shoulder stretch
[21kg=45s]

Triceps
Close grip smith press (ass hanging off the bench and elbows flared with thumbs nipple width apart)
Rest pause [62.5kg=12+5] +2.5kg

Tricep extreme stretch
[Grey and green bands=110s]


Back thickness
Underhand bent over rows on unassisted smith
Straight set [65kg=12] +2.5kg
Straight set [75kg=7] +2.5kg

Back width
Pulldowns to the back of the neck
Rest pause [71=11+6+4] +9kg -8reps


Diet:

9:00- protein yoghurt

10:30- banana + coffee + BCAA with caffeine pills

12:00- 100g whey + 250g brown rice + apple

14:00- 250g chicken mince + couple rice cakes

17:00- 250g chicken mince

19:00- salmon and veg

21:00- 275g tuna chunks


Update.

Will be switching from:
200 TestE
100 MastE

To:
Gold standard labs Sus350 at 1ml a week

DB presses at 45s and 35s with rest pause still hitting double digits is strong pressing, shows you’re holding size and pushing load while staying controlled. Rows and pulldowns are climbing with weight too which keeps the back thickness and width balanced.

 

[Tuchchh]

Session 2 (A)
Biceps
Forearms
Hammsting
Quads
Calves


Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=14+7+5] +3reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=15] +1.25kg

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=29] +1rep

Bicep extreme stretch
[21kg=70s]

Hammsting

Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads

Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [230=9] +5kg -1rep

Plate loaded leg extension widow maker
WM [43.75kg a side =17+6+3+3+2] +2.5kg a side

Quad extreme stretch
[BW=27s]

Calves

Standing calve raise (knees locked out Dante turdel tempo)
Straight set [90kg=7]
Straight set [70kg=6]



Diet:

0600- protein bar

1200- 250g chicken breast + veg

1430- 40g whey + 2 bananas

1630- 100g whey + 80g dextrose

1900- 350g chicken breast + 100g rice

2100- 400g protein yoghurt

I know this is horrible, today has been one of those exhusting days and not gonna lie here and put up a perfect diet just for show. Today has been awful but I have tried to hardest to make up for it with getting alot of protein in,
in the later half of the day. Tomorrow should be back on track.




Otherwise feeling good

 

[LevButlerov]

Session 2 (A)
Biceps
Forearms
Hammsting
Quads
Calves


Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=14+7+5] +3reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=15] +1.25kg

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=29] +1rep

Bicep extreme stretch
[21kg=70s]

Hammsting

Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads

Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [230=9] +5kg -1rep

Plate loaded leg extension widow maker
WM [43.75kg a side =17+6+3+3+2] +2.5kg a side

Quad extreme stretch
[BW=27s]

Calves

Standing calve raise (knees locked out Dante turdel tempo)
Straight set [90kg=7]
Straight set [70kg=6]



Diet:

0600- protein bar

1200- 250g chicken breast + veg

1430- 40g whey + 2 bananas

1630- 100g whey + 80g dextrose

1900- 350g chicken breast + 100g rice

2100- 400g protein yoghurt

I know this is horrible, today has been one of those exhusting days and not gonna lie here and put up a perfect diet just for show. Today has been awful but I have tried to hardest to make up for it with getting alot of protein in,
in the later half of the day. Tomorrow should be back on track.




Otherwise feeling good View attachment 126153

Session looked strong even with a rough day on food. The bicep work was intense, that widow maker at 15kg for 29 reps shows serious grit, and the leg press depth with control will pay off in quad growth. Calves at 90kg for 7 solid reps on locked knees is solid form work too.

Diet wasn’t ideal but you still managed good protein coverage late in the day, which will help recovery. You have to watch the protein

 

[KoalaTea]

Session 2 (A)
Biceps
Forearms
Hammsting
Quads
Calves


Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=14+7+5] +3reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=15] +1.25kg

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=29] +1rep

Bicep extreme stretch
[21kg=70s]

Hammsting

Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads

Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [230=9] +5kg -1rep

Plate loaded leg extension widow maker
WM [43.75kg a side =17+6+3+3+2] +2.5kg a side

Quad extreme stretch
[BW=27s]

Calves

Standing calve raise (knees locked out Dante turdel tempo)
Straight set [90kg=7]
Straight set [70kg=6]



Diet:

0600- protein bar

1200- 250g chicken breast + veg

1430- 40g whey + 2 bananas

1630- 100g whey + 80g dextrose

1900- 350g chicken breast + 100g rice

2100- 400g protein yoghurt

I know this is horrible, today has been one of those exhusting days and not gonna lie here and put up a perfect diet just for show. Today has been awful but I have tried to hardest to make up for it with getting alot of protein in,
in the later half of the day. Tomorrow should be back on track.




Otherwise feeling good View attachment 126153

Keep going man u r doing great and hope u r alright

 

[LevButlerov]

Keep going man u r doing great and hope u r alright

I hope so too

 

[Tuchchh]

Session 1 (A)
Chest
Shoulders
Tricep
Back


Chest:
Incline hammer strength chest press
Been on this one for a year straight. Failing to get out of platue being my best at peak strength is 83.75kg for 8 reps. Will try for a few more session but might have inevitablly change it out for something new)
Rest pause [78.75kg a side=8+4+2] +1.25kg a side -1 rep

Chest extreme stretch
[25kg=45s]

Shoulder
Behind the neck smith press
(trying this out for a few weeks)
(Unassisted smith so the bar weighs a real 20kg on top of weight)
Rest pause [20kg a side=11+5+3]
Overall felt really good and 100% delts working rather than feeling some upper chest in the mix will keep chipping away until I stall or feel unsafe of course

*Skipping shoulder stretch just to make sure they're fine the next day from that exercise*

Triceps
Wide Reverse grip smith press
(ass hanging off end of the bench and pressing with triceps)
Rest pause [70kg=12+6+4] +2.5kg

Tricep extreme stretch
[2xGreen band=70s]

Back
T-Bar rows
Straight set [62.5kg=10] +2.5kg
Straight set [70kg=6] +5kg -1rep

Hammer strength iso frontal pulldown
(Single arm but done with an overhand grip instead of under hand)
Rest pause [50kg=10+5+3] +2.5kg

 

[Seventieschild]

Welcome to GSL team logging.
You look great bro and your goals are totally achievable.all the best mate.

 

[HarleyGuy]

Session 1 (A)
Chest
Shoulders
Tricep
Back


Chest:
Incline hammer strength chest press
Been on this one for a year straight. Failing to get out of platue being my best at peak strength is 83.75kg for 8 reps. Will try for a few more session but might have inevitablly change it out for something new)
Rest pause [78.75kg a side=8+4+2] +1.25kg a side -1 rep

Chest extreme stretch
[25kg=45s]

Shoulder
Behind the neck smith press
(trying this out for a few weeks)
(Unassisted smith so the bar weighs a real 20kg on top of weight)
Rest pause [20kg a side=11+5+3]
Overall felt really good and 100% delts working rather than feeling some upper chest in the mix will keep chipping away until I stall or feel unsafe of course

*Skipping shoulder stretch just to make sure they're fine the next day from that exercise*

Triceps
Wide Reverse grip smith press
(ass hanging off end of the bench and pressing with triceps)
Rest pause [70kg=12+6+4] +2.5kg

Tricep extreme stretch
[2xGreen band=70s]

Back
T-Bar rows
Straight set [62.5kg=10] +2.5kg
Straight set [70kg=6] +5kg -1rep

Hammer strength iso frontal pulldown
(Single arm but done with an overhand grip instead of under hand)
Rest pause [50kg=10+5+3] +2.5kg

Great to see you doing almost daily updates bro. Good volume on the workouts. Keep it going!

 

[LevButlerov]

Session 1 (A)
Chest
Shoulders
Tricep
Back


Chest:
Incline hammer strength chest press
Been on this one for a year straight. Failing to get out of platue being my best at peak strength is 83.75kg for 8 reps. Will try for a few more session but might have inevitablly change it out for something new)
Rest pause [78.75kg a side=8+4+2] +1.25kg a side -1 rep

Chest extreme stretch
[25kg=45s]

Shoulder
Behind the neck smith press
(trying this out for a few weeks)
(Unassisted smith so the bar weighs a real 20kg on top of weight)
Rest pause [20kg a side=11+5+3]
Overall felt really good and 100% delts working rather than feeling some upper chest in the mix will keep chipping away until I stall or feel unsafe of course

*Skipping shoulder stretch just to make sure they're fine the next day from that exercise*

Triceps
Wide Reverse grip smith press
(ass hanging off end of the bench and pressing with triceps)
Rest pause [70kg=12+6+4] +2.5kg

Tricep extreme stretch
[2xGreen band=70s]

Back
T-Bar rows
Straight set [62.5kg=10] +2.5kg
Straight set [70kg=6] +5kg -1rep

Hammer strength iso frontal pulldown
(Single arm but done with an overhand grip instead of under hand)
Rest pause [50kg=10+5+3] +2.5kg

Strong session and the rest-pause setup is working well for keeping intensity high while managing fatigue. Stick with the incline hammer press another 2–3 weeks but rotate grip width or tempo before swapping movements to break that plateau.

 

[Tuchchh]

Strong session and the rest-pause setup is working well for keeping intensity high while managing fatigue. Stick with the incline hammer press another 2–3 weeks but rotate grip width or tempo before swapping movements to break that plateau.

I might lower the weight down to 3 plates a side and widen the grip and go for a more slower negative on the tempo

 

[LevButlerov]

I might lower the weight down to 3 plates a side and widen the grip and go for a more slower negative on the tempo

lets try it out

 

[Tuchchh]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

 

[LevButlerov]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

Strong session, I like the rest-pause work. Good focus on mix of high tension curls, sumo presses, and hack squats, that's leg city!

Macros look good for a high calorie day, plenty of protein to support recovery. Nice touch keeping the morning cardio even on the cheat day, that balance keeps composition tight while you grow.

 

[Seventieschild]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

Way to represent bro,awesome work.

 

[stevesmi]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

@Tuchchh keep in mind when you get fast food chicken its of the lowest quality. also the way its prepped is super bad for you. goes straight to the arteries

 

[Tuchchh]

@Tuchchh keep in mind when you get fast food chicken its of the lowest quality. also the way its prepped is super bad for you. goes straight to the arteries

Absolutely man. I don't normally have it. Was just running low on time and thought it would be better than nothing. I've ran out of whey and it's just around the corner from my place. The Korean burrito was homemade so other than the KFC the day was clean

5kg of whey should arrive tomorrow hopefully

 

[HarleyGuy]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

Great workouts and I love your macros. The carbs are serving a purpose your protein is high enough (I'd go higher) and you're not shying away from fats either. This is a great daily log you've got going now don't just take off like most people do you're on a roll bro!

AND! I love the honesty too. If you cheat and eat KFC just admit it and let us berate you!

 

[ceo]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

bros i used to eat a ton of KFC back home in bama back in the day. it got me out of shape though. prep your own chicken clean @Tuchchh

 

[ROIDDERS]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

Looking good on the protein hitting almost 300 g. @Tuchchh And I like how you're keeping your carbs also very strong. Fats are looking good as well.

 

[Tuchchh]

Great workouts and I love your macros. The carbs are serving a purpose your protein is high enough (I'd go higher) and you're not shying away from fats either. This is a great daily log you've got going now don't just take off like most people do you're on a roll bro!

AND! I love the honesty too. If you cheat and eat KFC just admit it and let us berate you!

I've got no reason to lie. It would be easy to put up perfect workouts and a perfect died but what's the point. If I stall I'll say. If I cheat let it be known

Once I finish my body fat phase I'll probably up the protein to 325-350g daily

 

[Mobster]

Most do reverse grip with a static wrist. It works the forearms a bit. Then hit them with actual reverse wrist curls to finish

 

[Ulter]

I've got no reason to lie. It would be easy to put up perfect workouts and a perfect died but what's the point. If I stall I'll say. If I cheat let it be known

Once I finish my body fat phase I'll probably up the protein to 325-350g daily

the main issue with KFC is the oils they use. and the low quality chicken. they've been called out for the type of facilities they get their chicken from. @Tuchchh

 

[LevButlerov]

Way to represent bro,awesome work.

please update your log @Seventieschild as well
https://www.evolutionary.org/forums/threads/lgl-sustanon-masteron-anadrol-cycle-log.104732/

 

[stevesmi]

Absolutely man. I don't normally have it. Was just running low on time and thought it would be better than nothing. I've ran out of whey and it's just around the corner from my place. The Korean burrito was homemade so other than the KFC the day was clean

5kg of whey should arrive tomorrow hopefully

Okay good. It’s not the end of the world

 

[2Thick]

I've got no reason to lie. It would be easy to put up perfect workouts and a perfect died but what's the point. If I stall I'll say. If I cheat let it be known

Once I finish my body fat phase I'll probably up the protein to 325-350g daily

@Tuchchh nice will be cool to see you progress. 350g protein is strong. you are a horse

 

[Seventieschild]

please update your log @Seventieschild as well
https://www.evolutionary.org/forums/threads/lgl-sustanon-masteron-anadrol-cycle-log.104732/

Tha

please update your log @Seventieschild as well
https://www.evolutionary.org/forums/threads/lgl-sustanon-masteron-anadrol-cycle-log

That log is finished,I will be starting a new log end of this week brother.running a cycle log and BPC peptide healing/recovery log.

.104732/

 

[LevButlerov]

That log is finished,I will be starting a new log end of this week brother.running a cycle log and BPC peptide healing/recovery log.

Perfect waiting for your new log @Seventieschild

 

[HarleyGuy]

That log is finished,I will be starting a new log end of this week brother.running a cycle log and BPC peptide healing/recovery log.

Awesome! Can't wait to see what you have planned bro! Waiting. @Seventieschild

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (B) (13/10/25)
Chest
Shoulders
Triceps
Back​

_______________________________________________

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [85kg+Bar =12+5+3 ] +2.5kg -2 rep

Dumbbell extreme stretch
[25kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [61.25kg a side =9+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[17.5kg=40s] (felt a little off today)

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 9+4+2] +2.5kg -4 reps

Extreme tricep stretch
[Totally forgot]

Back width
Close neutral grip Lat pulldowns
Rest pause [77.5=13+6+3) +3reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[122.5=11] +2.5kg
Ss[135=7] +5kg
_______________________________________________

Today diets

9:30 - protein yoghurt and BCAA

10:00 - 50g dextrose PWO

12:00 - 175g chicken and 60g pasta POST

14:00 - Protein drink and 80g rice cakes

16:30 - protein yoghurt

19:00 - 300g chicken breast

21:00- 200g chicken breast

23:30 - 300g salmon
_______________________________________________

Macros:

200C

75F

290P (+30 from BCAA but I never count it)
_______________________________________________


Own chicken prepped to prove it wasn't KFC today

 

[LevButlerov]

_______________________________________________

Team Gold

Session 1 (B) (13/10/25)
Chest
Shoulders
Triceps
Back​

_______________________________________________

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [85kg+Bar =12+5+3 ] +2.5kg -2 rep

Dumbbell extreme stretch
[25kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [61.25kg a side =9+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[17.5kg=40s] (felt a little off today)

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 9+4+2] +2.5kg -4 reps

Extreme tricep stretch
[Totally forgot]

Back width
Close neutral grip Lat pulldowns
Rest pause [77.5=13+6+3) +3reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[122.5=11] +2.5kg
Ss[135=7] +5kg
_______________________________________________

Today diets

9:30 - protein yoghurt and BCAA

10:00 - 50g dextrose PWO

12:00 - 175g chicken and 60g pasta POST

14:00 - Protein drink and 80g rice cakes

16:30 - protein yoghurt

19:00 - 300g chicken breast

21:00- 200g chicken breast

23:30 - 300g salmon
_______________________________________________

Macros:

200C

75F

290P (+30 from BCAA but I never count it)
_______________________________________________


Own chicken prepped to prove it wasn't KFC today
View attachment 129064

Big push and pull combo, the 85 kg incline and 61 kg per side press both hit hard. The paused rack deads and close grip pulldowns round it out perfectly for balance and density.

Diet is clean with high protein.

 

[HarleyGuy]

_______________________________________________

Team Gold

Session 1 (B) (13/10/25)
Chest
Shoulders
Triceps
Back​

_______________________________________________

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [85kg+Bar =12+5+3 ] +2.5kg -2 rep

Dumbbell extreme stretch
[25kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [61.25kg a side =9+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[17.5kg=40s] (felt a little off today)

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 9+4+2] +2.5kg -4 reps

Extreme tricep stretch
[Totally forgot]

Back width
Close neutral grip Lat pulldowns
Rest pause [77.5=13+6+3) +3reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[122.5=11] +2.5kg
Ss[135=7] +5kg
_______________________________________________

Today diets

9:30 - protein yoghurt and BCAA

10:00 - 50g dextrose PWO

12:00 - 175g chicken and 60g pasta POST

14:00 - Protein drink and 80g rice cakes

16:30 - protein yoghurt

19:00 - 300g chicken breast

21:00- 200g chicken breast

23:30 - 300g salmon
_______________________________________________

Macros:

200C

75F

290P (+30 from BCAA but I never count it)
_______________________________________________


Own chicken prepped to prove it wasn't KFC today
View attachment 129064

Nice little upper body overall workout and I like the deads.... oh, and amazing macros!

 

[LevButlerov]

Nice little upper body overall workout and I like the deads.... oh, and amazing macros!

For sure good macros

 

[ballin2504]

Session 2 (B) 11/10/25
Biceps
Forearms
Hamstrings
Quads
Claves


Biceps/forearms

duel D-handle bicep curls
[33kg=13+6+4+2] +1.25kg -1rep

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=13+6+4+2] +1 rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [15kg=30] +1rep (upping the weight next time)

Bicep extreme stretch
[24kg=60s]

Hamstrings/quads
Sumo leg press (Feet high pointing out and pushing with the heels)
Rest pause [117.5kg=14+7+4] +2.5kg
(I know this is normally frowned apon but I genuinely feel my hamstrings working and get a decent pump with doms the next day so I'm just going to keep doing it)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Hack Squat
Straight set [80kg a side=10] +2.5kg a side -1rep
(1 set because I've been having SI joint issues with anything deep)

Plate loaded leg extension widow maker
WM [45kg a side =17+5+3+2+2 ] +1.25kg a side -2reps

Quad extreme stretch
[BW=30s]
With all the blood from the widow maker this one really makes me want to cry thus the short duration)

Claves
Dante turdel style donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [41.25kg=9+4]



Todays diet:
Woke up with some slight fatigue so I'm gonna do a cheat day today. Still hitting protein goals and 1 hour of fasted morning cardio

09:00-BCAA with cardio

10:00-protein yoghurt. 50g whey

12:00- Korean burrito

14:00-50g whey

16:00- 75g rice cakes, 40g dextrose PWO

18:30-KFC Tenders box, 250g brown rice

21:00-375g chicken breast

23:00-protein drink

Macros
293p
116f
330c

@Tuchchh I really like the macros almost 300 g of protein is great. Keep it up.

 

[Tiger Salman Khan]

_______________________________________________

Team Gold

Session 1 (B) (13/10/25)
Chest
Shoulders
Triceps
Back​

_______________________________________________

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [85kg+Bar =12+5+3 ] +2.5kg -2 rep

Dumbbell extreme stretch
[25kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [61.25kg a side =9+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[17.5kg=40s] (felt a little off today)

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 9+4+2] +2.5kg -4 reps

Extreme tricep stretch
[Totally forgot]

Back width
Close neutral grip Lat pulldowns
Rest pause [77.5=13+6+3) +3reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[122.5=11] +2.5kg
Ss[135=7] +5kg
_______________________________________________

Today diets

9:30 - protein yoghurt and BCAA

10:00 - 50g dextrose PWO

12:00 - 175g chicken and 60g pasta POST

14:00 - Protein drink and 80g rice cakes

16:30 - protein yoghurt

19:00 - 300g chicken breast

21:00- 200g chicken breast

23:30 - 300g salmon
_______________________________________________

Macros:

200C

75F

290P (+30 from BCAA but I never count it)
_______________________________________________


Own chicken prepped to prove it wasn't KFC today
View attachment 129064

@Tuchchh Meal prep is good....

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (C) (15/10/25)
Bicep/forearm
Hamstring
Quads
Claves​

_______________________________________________

Biceps/forearms

Single arm seated bicep concentration curl machine
Rest pause [75kg=15+7+4] +5kg -5reps

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=17] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=23] +2.5kg -7reps

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing Single leg curls
Rest pause [33.75=12+5+3] +2.5kg -4reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Plate loaded belt squats
(I'm not weak this one's just insanely heavy)
Straight set[60kg=8] +2.5kg -2reps
Straight set[50kg=13]


Quad extreme stretch
[BW=50s]


Claves
Dante turdel style Leg press calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [62.5kg=12+5] +2.5kg

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (C) (17/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Really bad session. Don't really know what went wrong. Only things I can think of is the past 2 session I tried to go back to the triple rest pause with pushing movements and maybe over the past week it may have been too much and finally caught up. Sleep hasn't been the most optimal but I'm trying to get through it.

-Potentially I might start adding 25g carbs in for breakfast. Other options I could think about is maybe some aminos or electrolytes post workout.

Or maybe upping or adding in some "other" supplements in like GH but I have no experience with that so unsure
_______________________________________________


Chest
Slight incline dumbbell press
(full rom. Dumbbell hitting armpits on the way down)
Rest pause [45kg=10+3] -4reps


Extreme dumbbell stretch
[25kg=50s]

Shoulders
High incline Dumbbell press
Rest pause [35=13kg+5]

Extreme shoulder stretch
[21kg=45s]

Triceps
Close grip smith press
(ass hanging off the bench and elbows flared with thumbs nipple width apart)
Rest pause [62.5kg=11+4] -2reps

Tricep extreme stretch
[Grey and green bands=110s]


Back thickness
Underhand bent over rows on unassisted smith
Straight set [65kg=14] +2reps
Straight set [75kg=7.5] +0.5reps:/

Back width
Pulldowns to the back of the neck
Rest pause [71=12+6+5] +2reps

_______________________________________________


Diet:

6:00- protein yoghurt
08:30- greek Protein yoghurt + BCAA
11:30- 250g chicken breast
14:00- 250g chicken mince +50g dextrose PWO
17:00- 100G WHEY + 250g rice +25g dextrose
19:00- 150g salmon and green veg
21:00- 150g salmon
23:00- protein yoghurt

Macros:
320P
76F
165C

_______________________________________________

​

 

[LevButlerov]

_______________________________________________

Team Gold

Session 2 (C) (15/10/25)
Bicep/forearm
Hamstring
Quads
Claves​

_______________________________________________

Biceps/forearms

Single arm seated bicep concentration curl machine
Rest pause [75kg=15+7+4] +5kg -5reps

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=17] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=23] +2.5kg -7reps

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing Single leg curls
Rest pause [33.75=12+5+3] +2.5kg -4reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Plate loaded belt squats
(I'm not weak this one's just insanely heavy)
Straight set[60kg=8] +2.5kg -2reps
Straight set[50kg=13]


Quad extreme stretch
[BW=50s]


Claves
Dante turdel style Leg press calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [62.5kg=12+5] +2.5kg

_______________________________________________

Team Gold

Session 1 (C) (17/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Really bad session. Don't really know what went wrong. Only things I can think of is the past 2 session I tried to go back to the triple rest pause with pushing movements and maybe over the past week it may have been too much and finally caught up. Sleep hasn't been the most optimal but I'm trying to get through it.

-Potentially I might start adding 25g carbs in for breakfast. Other options I could think about is maybe some aminos or electrolytes post workout.

Or maybe upping or adding in some "other" supplements in like GH but I have no experience with that so unsure
_______________________________________________


Chest
Slight incline dumbbell press
(full rom. Dumbbell hitting armpits on the way down)
Rest pause [45kg=10+3] -4reps


Extreme dumbbell stretch
[25kg=50s]

Shoulders
High incline Dumbbell press
Rest pause [35=13kg+5]

Extreme shoulder stretch
[21kg=45s]

Triceps
Close grip smith press
(ass hanging off the bench and elbows flared with thumbs nipple width apart)
Rest pause [62.5kg=11+4] -2reps

Tricep extreme stretch
[Grey and green bands=110s]


Back thickness
Underhand bent over rows on unassisted smith
Straight set [65kg=14] +2reps
Straight set [75kg=7.5] +0.5reps:/

Back width
Pulldowns to the back of the neck
Rest pause [71=12+6+5] +2reps

_______________________________________________


Diet:

6:00- protein yoghurt
08:30- greek Protein yoghurt + BCAA
11:30- 250g chicken breast
14:00- 250g chicken mince +50g dextrose PWO
17:00- 100G WHEY + 250g rice +25g dextrose
19:00- 150g salmon and green veg
21:00- 150g salmon
23:00- protein yoghurt

Macros:
320P
76F
165C

_______________________________________________

​

Tough push and pull mix today. rest-pause can dig deep into recovery, so the fatigue from 45 kg presses and 62.5 kg close grips makes sense. it's the best way to hit the pump

imo Hold off on GH for now until sleep and recovery stabilize.

 

[Tuchchh]

Tough push and pull mix today. rest-pause can dig deep into recovery, so the fatigue from 45 kg presses and 62.5 kg close grips makes sense. it's the best way to hit the pump

imo Hold off on GH for now until sleep and recovery stabilize.

Will do

Sleeps been off because since my immune system is still a little weak so my eczema has decided to returned after 13 years of being dormant, making sleeping a little uncomfortable. And a reason I haven't made much physique updates

Not letting these little inconveniences get to me, going to push past it and get on

 

[Seventieschild]

_______________________________________________

Team Gold

Session 1 (C) (17/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Really bad session. Don't really know what went wrong. Only things I can think of is the past 2 session I tried to go back to the triple rest pause with pushing movements and maybe over the past week it may have been too much and finally caught up. Sleep hasn't been the most optimal but I'm trying to get through it.

-Potentially I might start adding 25g carbs in for breakfast. Other options I could think about is maybe some aminos or electrolytes post workout.

Or maybe upping or adding in some "other" supplements in like GH but I have no experience with that so unsure
_______________________________________________


Chest
Slight incline dumbbell press
(full rom. Dumbbell hitting armpits on the way down)
Rest pause [45kg=10+3] -4reps


Extreme dumbbell stretch
[25kg=50s]

Shoulders
High incline Dumbbell press
Rest pause [35=13kg+5]

Extreme shoulder stretch
[21kg=45s]

Triceps
Close grip smith press
(ass hanging off the bench and elbows flared with thumbs nipple width apart)
Rest pause [62.5kg=11+4] -2reps

Tricep extreme stretch
[Grey and green bands=110s]


Back thickness
Underhand bent over rows on unassisted smith
Straight set [65kg=14] +2reps
Straight set [75kg=7.5] +0.5reps:/

Back width
Pulldowns to the back of the neck
Rest pause [71=12+6+5] +2reps

_______________________________________________


Diet:

6:00- protein yoghurt
08:30- greek Protein yoghurt + BCAA
11:30- 250g chicken breast
14:00- 250g chicken mince +50g dextrose PWO
17:00- 100G WHEY + 250g rice +25g dextrose
19:00- 150g salmon and green veg
21:00- 150g salmon
23:00- protein yoghurt

Macros:
320P
76F
165C

_______________________________________________

​

Good days,bad days, soldier on brother.

 

[LevButlerov]

Will do

Sleeps been off because since my immune system is still a little weak so my eczema has decided to returned after 13 years of being dormant, making sleeping a little uncomfortable. And a reason I haven't made much physique updates

Not letting these little inconveniences get to me, going to push past it and get on

Try to get some valerian root and magnesium with zinc before bed @Tuchchh
and for eczema you using lotion?

 

[Tuchchh]

Try to get some valerian root and magnesium with zinc before bed @Tuchchh
and for eczema you using lotion?

I have steroid creams which I only use when it gets really inflamed or starts wheeping but I'm trying to get around it without relying on it.

Currently having really hot showers (which is meant to be worse but has been helping the itch for me) and then using an excema body wash and moisturising twice a day.

I take 300mg total mag and 100mg Zinc every other day. I've never heard of valerian root, what is that meant to do?

 

[Seventieschild]

I have steroid creams which I only use when it gets really inflamed or starts wheeping but I'm trying to get around it without relying on it.

Currently having really hot showers (which is meant to be worse but has been helping the itch for me) and then using an excema body wash and moisturising twice a day.

I take 300mg total mag and 100mg Zinc every other day. I've never heard of valerian root, what is that meant to do?

Valerian root sounds like some really exotic plants root from another planet,maybee even from another galaxy.i think the Robinsons use it.

 

[LevButlerov]

I have steroid creams which I only use when it gets really inflamed or starts wheeping but I'm trying to get around it without relying on it.

Currently having really hot showers (which is meant to be worse but has been helping the itch for me) and then using an excema body wash and moisturising twice a day.

I take 300mg total mag and 100mg Zinc every other day. I've never heard of valerian root, what is that meant to do?

I see that could be a skin condition that's serious, have you tried fasting? @Tuchchh

valerian root helps sleep, add some melatonin to it and you're out.

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (A) (19/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=15+7+5] +1reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=18] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=24] +1rep

Bicep extreme stretch
[21kg=70s]

Hamstrings
Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hammsting extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [232.5=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+3+2] +1.25kg a side -2reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=12]
Straight set [45kg=13] (legs locked out)

_______________________________________________


Diet:

09:00- 50g dextrose + 3 rice cakes

11:30- 80g whey + 250g brown rice

13:30- protein yoghurt + 15g peanuts

15:30- 250g chicken breast

17:30- protein yoghurt

19:00- 250g chicken breast and veg

21:00- 70g whey (left my meal at home so it's the emergency w
ork whey)

22:00-150g salmon and veg
_______________________________________________

Macros:
202C
62F
299P
_______________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

Session 2 (A) (19/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=15+7+5] +1reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=18] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=24] +1rep

Bicep extreme stretch
[21kg=70s]

Hamstrings
Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hammsting extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [232.5=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+3+2] +1.25kg a side -2reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=12]
Straight set [45kg=13] (legs locked out)

_______________________________________________


Diet:

09:00- 50g dextrose + 3 rice cakes

11:30- 80g whey + 250g brown rice

13:30- protein yoghurt + 15g peanuts

15:30- 250g chicken breast

17:30- protein yoghurt

19:00- 250g chicken breast and veg

21:00- 70g whey (left my meal at home so it's the emergency w
ork whey)

22:00-150g salmon and veg
_______________________________________________

Macros:
202C
62F
299P
_______________________________________________

Strong day. The 232.5 kg leg press is what I liked, thats a ton of weight!

Diet looks dialed with 299 g protein couldn't you get it over the 300 mark? would make it look better lol.

 

[stevesmi]

_______________________________________________

Team Gold

Session 2 (A) (19/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=15+7+5] +1reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=18] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=24] +1rep

Bicep extreme stretch
[21kg=70s]

Hamstrings
Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hammsting extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [232.5=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+3+2] +1.25kg a side -2reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=12]
Straight set [45kg=13] (legs locked out)

_______________________________________________


Diet:

09:00- 50g dextrose + 3 rice cakes

11:30- 80g whey + 250g brown rice

13:30- protein yoghurt + 15g peanuts

15:30- 250g chicken breast

17:30- protein yoghurt

19:00- 250g chicken breast and veg

21:00- 70g whey (left my meal at home so it's the emergency w
ork whey)

22:00-150g salmon and veg
_______________________________________________

Macros:
202C
62F
299P
_______________________________________________

@Tuchchh this is looking nice! the diet is structured. nice job getting in some veggies too

 

[Mobster]

Strong day. The 232.5 kg leg press is what I liked, thats a ton of weight!

Diet looks dialed with 299 g protein couldn't you get it over the 300 mark? would make it look better lol.

better than many gym goers for sure

 

[Tuchchh]

Strong day. The 232.5 kg leg press is what I liked, thats a ton of weight!

Diet looks dialed with 299 g protein couldn't you get it over the 300 mark? would make it look better lol.

I'm actually debating increasing my protein and fats, so protein could reach 330 for most days now. I want to increase total cals and make the difference with cardio. While only using carbs pre, intra and post workout

 

[LevButlerov]

I'm actually debating increasing my protein and fats, so protein could reach 330 for most days now. I want to increase total cals and make the difference with cardio. While only using carbs pre, intra and post workout

It's a good way to go, up the protein and carbs and a bit of fat, you're big enough to handle it @Tuchchh

 

[2Thick]

I'm actually debating increasing my protein and fats, so protein could reach 330 for most days now. I want to increase total cals and make the difference with cardio. While only using carbs pre, intra and post workout

try something new why not. you might end up finding something that works well. that is the only way you will know ! @Tuchchh

 

[Ulter]

_______________________________________________

Team Gold

Session 2 (A) (19/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=15+7+5] +1reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=18] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=24] +1rep

Bicep extreme stretch
[21kg=70s]

Hamstrings
Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hammsting extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [232.5=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+3+2] +1.25kg a side -2reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=12]
Straight set [45kg=13] (legs locked out)

_______________________________________________


Diet:

09:00- 50g dextrose + 3 rice cakes

11:30- 80g whey + 250g brown rice

13:30- protein yoghurt + 15g peanuts

15:30- 250g chicken breast

17:30- protein yoghurt

19:00- 250g chicken breast and veg

21:00- 70g whey (left my meal at home so it's the emergency w
ork whey)

22:00-150g salmon and veg
_______________________________________________

Macros:
202C
62F
299P
_______________________________________________

the diet can be improved. more whole foods is good @Tuchchh what kind of food prepping are you doing?

 

[ceo]

I'm actually debating increasing my protein and fats, so protein could reach 330 for most days now. I want to increase total cals and make the difference with cardio. While only using carbs pre, intra and post workout

@Tuchchh bros you already know my answer. hell yeah! increase it up and push it !

 

[ROIDDERS]

_______________________________________________

Team Gold

Session 2 (A) (19/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=15+7+5] +1reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=18] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=24] +1rep

Bicep extreme stretch
[21kg=70s]

Hamstrings
Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hammsting extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [232.5=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+3+2] +1.25kg a side -2reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=12]
Straight set [45kg=13] (legs locked out)

_______________________________________________


Diet:

09:00- 50g dextrose + 3 rice cakes

11:30- 80g whey + 250g brown rice

13:30- protein yoghurt + 15g peanuts

15:30- 250g chicken breast

17:30- protein yoghurt

19:00- 250g chicken breast and veg

21:00- 70g whey (left my meal at home so it's the emergency w
ork whey)

22:00-150g salmon and veg
_______________________________________________

Macros:
202C
62F
299P
_______________________________________________

good job on the 19:00 meal. more like that and less of shakes and rice cakes. the cleaner you eat the better. more whole foods @Tuchchh

 

[IronMarcus]

Glad to see you're back on track after that infection! 90kg with lower body fat, that's a solid goal. Good luck with the cut!

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (A) (21/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest:
Incline hammer strength chest press
(Platued so I've lowered the seat some more and am widening the grip to change it up)
Rest pause [70kg a side=9+5]

Chest dumbbell extreme stretch
[25kg=40s]

Shoulder
Behind the neck smith press
(Unassisted smith so the bar weighs a real 20kg on top of weight)
Rest pause [21.25kg a side=10+5] +1.25kg a side -1 rep (changed the setup a little so may e could have gotten more if I didn't)


Triceps
Wide Reverse grip smith press
(ass hanging off end of the bench and pressing with triceps)
Rest pause [70kg=10+6] -2reps

Tricep extreme stretch
[1x purple and grey band=70s]

Back
T-Bar rows
Straight set [63.75kg=9] +1.25kg -1Rep
Straight set [71.25kg=4] +1.25kg -3reps

Slightly wider than shoulder width pull ups
(Go all the way down as physically possible and hold that stretch for a couple seconds then shoot up)
Rest pause [BW=10+5+3]
(Felt this a little too much in my biceps so I might go wider next time)
_______________________________________________

Diet:

06:00- 250g protein greek yoghurt

09:30- 200g tuna

12:00- 425g chicken breast

14:00- 125g white rice + Banana

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30-200g beef mince bowl

21:30- 3x lean pork sausages
_______________________________________________

Macros:
313P
218C
77F

_______________________________________________

 

[Tuchchh]

good job on the 19:00 meal. more like that and less of shakes and rice cakes. the cleaner you eat the better. more whole foods @Tuchchh

Definitely man, just trying to get back in the groove after all that time off. The 100g whey shake though is a non negotiable just as a means to save money

 

[Tuchchh]

@Tuchchh bros you already know my answer. hell yeah! increase it up and push it !

Calories pushed. Fasted cardio done for 45 minutes every morning except on leg days. Will see how I go and if I need more will add in some pm sessions

 

[Tuchchh]

the diet can be improved. more whole foods is good @Tuchchh what kind of food prepping are you doing?

I'll admit I hate prepping and cooking. Always have. The main think I prep is a bulk amount of chicken breast. Everything else is either just made on the day or didn't need to be prepped

 

[ceo]

Calories pushed. Fasted cardio done for 45 minutes every morning except on leg days. Will see how I go and if I need more will add in some pm sessions

Bros. You my hero 45 minutes fasted cardio committed is amazing.

 

[ROIDDERS]

Definitely man, just trying to get back in the groove after all that time off. The 100g whey shake though is a non negotiable just as a means to save money

I think eventually you need to transition to more whole food options. Trust me, it will pay off. But I get it.

 

[Ulter]

I'll admit I hate prepping and cooking. Always have. The main think I prep is a bulk amount of chicken breast. Everything else is either just made on the day or didn't need to be prepped

That is definitely something that needs to be worked on.