Approved Log First Log carnivore journey - 2025 Cut Testosterone and Masteron Cycle

[SPOONMAN366]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

 

[waggat]

Hey mate,
Surprised on your comments re mine camp food and gyms. I haven't been to many but they were all at least decent.
Will be following this for sure.

 

[LevButlerov]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

welcome now FULLY to the EVO family @SPOONMAN366 I've been on you for a log and thanks for starting! dont worry we will support only no diet debate lol and ladyboys soon? coming strong I see haha.
You look good in the pics, perfect base!

solid intro and plenty of background laid out so people know where you’re coming from. 4 years sober, fifo lifestyle, and diving deep into training and diet shows you’ve built structure and discipline. carnivore approach clearly works for you with the energy, mental clarity, and body comp changes you’ve seen, so sticking to it makes sense. training setup with push legs pull plus cardio and abs is balanced and fits your fifo routine well.

cycle plan looks thought out with a moderate bump in test and mast while keeping an eye on sides and bloods every 3 weeks. orals at the back end will give that finishing edge before thailand, and support supps like telmisartan and nac round it off. goals are clear, getting lean and keeping accountability through this log will keep you focused. it’ll be a good one to follow.

 

[SPOONMAN366]

welcome now FULLY to the EVO family @SPOONMAN366 I've been on you for a log and thanks for starting! dont worry we will support only no diet debate lol and ladyboys soon? coming strong I see haha.
You look good in the pics, perfect base!

solid intro and plenty of background laid out so people know where you’re coming from. 4 years sober, fifo lifestyle, and diving deep into training and diet shows you’ve built structure and discipline. carnivore approach clearly works for you with the energy, mental clarity, and body comp changes you’ve seen, so sticking to it makes sense. training setup with push legs pull plus cardio and abs is balanced and fits your fifo routine well.

cycle plan looks thought out with a moderate bump in test and mast while keeping an eye on sides and bloods every 3 weeks. orals at the back end will give that finishing edge before thailand, and support supps like telmisartan and nac round it off. goals are clear, getting lean and keeping accountability through this log will keep you focused. it’ll be a good one to follow.

Thanks for the kind words boss,means a lot.
Hell yeah let's go!!

 

[Mobster]

I work fifo(fly in fly out)

Hard graft

 

[vanlife_gymbum]

Hey welcome bro, that's super interesting. Nobody here will debate you on diet like that and there's quite a few of us that use carnivore for the same binge eating sugar problems and mental clarity stuff you mentioned too. Also a few of us here that are sober. Check out the podcast episode that got released yesterday with HarleyGuy, and also his log will be useful to you.

Look forward to following your progress bro!

 

[stevesmi]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

@SPOONMAN366 looking forward on this one man. this is a nice layout. the work schedule is brutal so kudos to you

 

[BodyMonster34]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

@SPOONMAN366 bro i won't debate on diet. but can tell you that you need red meat. that the only way to get big and strong

 

[Ulter]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

nobody is hear to debate. people are here to help and support @SPOONMAN366 that is what we do in the EVO family

 

[ceo]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

@SPOONMAN366 bros good job on the supps. it looks good! i love the training

 

[ROIDDERS]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

awesome start to this log! And congratulations for being sober. We are looking forward to supporting you the whole way. @SPOONMAN366

 

[2Thick]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

wow this is a good setup! @SPOONMAN366 sorry to hear about n2guard. its a shame we don't open our borders more to a free market

 

[Noah Wixx]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

Congratulations on sobriety brother

 

[SPOONMAN366]

Yesterday
-Yesterday was fly in day
Rest day,no gym
-gym at this camp is well equipped going to be a good week

Dinner
-2 x steak
-lamb roast
-beef casserole
-duck leg
-chicken leg
(The food at this camp isn't to bad)

Calories
-did a rough calculation around 2000 calories give or take

Omad
-plan is to stick to omad with 1 32hr fast every 2 weeks(on fly home day)
-assess omad 8 weeks out and if need be go back to 2 meals breakfast/dinner

Sleep
-last night's sleep was 5.5 hrs
(Standard sleep up here)

Today's training
-push workout
Well my style of (shoulders+tris)

Military press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 10 reps 55 kg


Seated shoulder press machine
1 x 10 reps 40kg (20kg plate each side)
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 10 reps 120kg
1 x 08 reps 130 kg


Side delt cable raises
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 5 reps 10kg


Seated delt raises Dumbbells
3 x 10 reps 12.5kg
Superset this with 17.5kg front shoulder raises until failure
Absolute burner


Overhead triceps cable
1 x 10 reps 17.5kg
1 x 10 reps 25kg
1 x 10 reps 27.5kg
1 x 10 reps 30kg


Seated Dumbbell tricep behind head extension
1 x 10 reps 25kg

Body weight dips triceps
1x set of 15
1 x set of 12
1 x set of 9


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

-long time in the gym but have been following this regime for some time now


Summary
-shoulders were feeling good today
-clean controlled lifts for majority
-good to get back into abs n cardio
Been slacking on this the last cpl weeks
-core is feeling really strong looking forward to the abs coming through
-vascularity and cuts are coming in nicely

Hope everyone has a banger of a day

See you tomorrow for legs

 

[SPOONMAN366]

wow this is a good setup! @SPOONMAN366 sorry to hear about n2guard. its a shame we don't open our borders more to a free market

It sucks,I hear you guys talk on it so much
Yet I look into getting it and it cost more than twice the price to get it to aus

 

[SPOONMAN366]

@SPOONMAN366 bro i won't debate on diet. but can tell you that you need red meat. that the only way to get big and strong

Stay tuned for the meals when im home for the week my guy
This is where my carnivore diet shines

 

[SPOONMAN366]

Congratulations on sobriety brother

Thankyou my bro
I count my blessings every day and pray I have the strength to never go back

 

[kcates]

Congrats on sobriety and keep kicking ass!

 

[LevButlerov]

Thanks for the kind words boss,means a lot.
Hell yeah let's go!!

It's the truth EVO family love your way. @SPOONMAN366

 

[BodyMonster34]

Stay tuned for the meals when im home for the week my guy
This is where my carnivore diet shines

bro it better be texas beef

 

[2Thick]

It sucks,I hear you guys talk on it so much
Yet I look into getting it and it cost more than twice the price to get it to aus

you can do your best to get most of the ingrdients i guess

 

[SPOONMAN366]

bro it better be texas beef

Sorry bro but Margaret River Australia has the best beef

 

[SPOONMAN366]

Last night's dinner
-2 x steaks
-Beef brisket
-half chicken

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training
LEG DAY


Hack squats
2 x set 40 kg
2 x set 80 kg
2 x set 120 kg
1x set of 5 reps 160 kg
(Each rep ass to grass)
(Not happy with last set at all)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 10 reps 200kg


Seated hamstring curls
1 x set 10 reps 30kg
1 x set 10 reps 50kg
1 x set 10 reps 65kg
1 x set 10 reps 80kg

Seated.calf
1 x set 10 reps 20kg
1 x set 10reps 40kg
1 set 10 reps 55kg
Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-not my finest effort but was happy with the depth

Leg press
-explosive with depth

Hamstring curls
-these were going very strong but on my last set I leaned into it and my lower back felt like something could have gone really bad
Hence I pulled out early to play it safe
Stretches at the end of session showed i was lucky here

Overall happy with today's jam
Feeling a lot of water weight falling off this week
As long as I get the abs and cardio in i know I'm on point

Hope everyone has a banger day
See u tomorrow for chest back n bis

Note
-will throw some pump pics up tomorrow for progress

 

[Pigsy]

Welcome to logging fellow Aussie, will be following

 

[LevButlerov]

Last night's dinner
-2 x steaks
-Beef brisket
-half chicken

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training
LEG DAY


Hack squats
2 x set 40 kg
2 x set 80 kg
2 x set 120 kg
1x set of 5 reps 160 kg
(Each rep ass to grass)
(Not happy with last set at all)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 10 reps 200kg


Seated hamstring curls
1 x set 10 reps 30kg
1 x set 10 reps 50kg
1 x set 10 reps 65kg
1 x set 10 reps 80kg

Seated.calf
1 x set 10 reps 20kg
1 x set 10reps 40kg
1 set 10 reps 55kg
Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-not my finest effort but was happy with the depth

Leg press
-explosive with depth

Hamstring curls
-these were going very strong but on my last set I leaned into it and my lower back felt like something could have gone really bad
Hence I pulled out early to play it safe
Stretches at the end of session showed i was lucky here

Overall happy with today's jam
Feeling a lot of water weight falling off this week
As long as I get the abs and cardio in i know I'm on point

Hope everyone has a banger day
See u tomorrow for chest back n bis

Note
-will throw some pump pics up tomorrow for progress

Big dinner there, tons of protein and fats, perfect fuel heading into legs. Sleep was short, so the fact you still buried those hack squats deep is solid, even if the top set didn’t feel great. Depth looked right which matters more than chasing that last rep.

Leg press numbers moved clean, and it’s good you caught the ham curl issue early instead of forcing it. Back tweaks can set you back weeks, so smart call pulling out. Water dropping plus cardio and abs will keep you looking tighter, and pump pics tomorrow will show it’s paying off.

 

[SPOONMAN366]

Welcome to logging fellow Aussie, will

Big dinner there, tons of protein and fats, perfect fuel heading into legs. Sleep was short, so the fact you still buried those hack squats deep is solid, even if the top set didn’t feel great. Depth looked right which matters more than chasing that last rep.

Leg press numbers moved clean, and it’s good you caught the ham curl issue early instead of forcing it. Back tweaks can set you back weeks, so smart call pulling out. Water dropping plus cardio and abs will keep you looking tighter, and pump pics tomorrow will show it’s paying off.

Awesome words thankyou bro

 

[RoySimpson]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

@SPOONMAN366 awesome log I will be following along for sure!

 

[LevButlerov]

Awesome words thankyou bro

It's all true EVO family support!

 

[BodyMonster34]

Sorry bro but Margaret River Australia has the best beef

bro everything bigger in texas

 

[ballin2504]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

@SPOONMAN366 glad to have you here on evo man. Can’t wait to see how well yo do on this log. Let’s get it brother.

 

[25homes]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

Why using both masteron

 

[SPOONMAN366]

Dinner last night
2 x Scotch fillet steaks
2 x white fish steamed
2 x chicken thighs
Beef korma
1 x bag pork rinds

Calories 2200
Bumped slightly today as omad leg days make u STARVING

SLEEP
-5 hrs

Weight
85.5kg holding well so far

PULL DAY *my style of
Chest back bis

Hammer strength chest press
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x10 reps 80kg
1 x 10 reps 100kg
1 x 10 reps 120kg
1 x 7 reps 130kg


Incline press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 5 reps 120kg

Cable flys
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Machine flys
1 x set 10 reps 30kg
1 x set 10 reps 45kg
1 x set 10 reps 60kg
1 x set 10 reps 75kg

Body weight Chest dips
2x 10 reps


Lat cable pull down close grip
1 x 10 reps 30kg
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg


Lat cable pull down singles
2 x 10 reps 15kg
2 x 10 reps 20kg
2 x 10 reps 25kg

Biceps curls Seated open hand
3x 10 reps
Superset this with empty ez curl bar long slow contractions till failure
Absolute burner

Abs
27 mins usual session

Cardio
12/5/30

Summary
Overall good workout
Gym got quiete busy real quick thismorning but still managed to execute a solid session
Lower back is of concern after yesterday def tweaked it slightly
Rest day tomorrow perhaps some stretching if anything

 

[SPOONMAN366]

Struggling with those photo upload need to try figure it out

 

[SPOONMAN366]

Why using both masteron

While chasing my 450 test e dose my e2 got out of range for a minute
I deployed mast prop while adex was doing its thing
All is well now though everything is where it needs to be

 

[Tiger Salman Khan]

Yesterday
-Yesterday was fly in day
Rest day,no gym
-gym at this camp is well equipped going to be a good week

Dinner
-2 x steak
-lamb roast
-beef casserole
-duck leg
-chicken leg
(The food at this camp isn't to bad)

Calories
-did a rough calculation around 2000 calories give or take

Omad
-plan is to stick to omad with 1 32hr fast every 2 weeks(on fly home day)
-assess omad 8 weeks out and if need be go back to 2 meals breakfast/dinner

Sleep
-last night's sleep was 5.5 hrs
(Standard sleep up here)

Today's training
-push workout
Well my style of (shoulders+tris)

Military press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 10 reps 55 kg


Seated shoulder press machine
1 x 10 reps 40kg (20kg plate each side)
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 10 reps 120kg
1 x 08 reps 130 kg


Side delt cable raises
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 5 reps 10kg


Seated delt raises Dumbbells
3 x 10 reps 12.5kg
Superset this with 17.5kg front shoulder raises until failure
Absolute burner


Overhead triceps cable
1 x 10 reps 17.5kg
1 x 10 reps 25kg
1 x 10 reps 27.5kg
1 x 10 reps 30kg


Seated Dumbbell tricep behind head extension
1 x 10 reps 25kg

Body weight dips triceps
1x set of 15
1 x set of 12
1 x set of 9


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

-long time in the gym but have been following this regime for some time now


Summary
-shoulders were feeling good today
-clean controlled lifts for majority
-good to get back into abs n cardio
Been slacking on this the last cpl weeks
-core is feeling really strong looking forward to the abs coming through
-vascularity and cuts are coming in nicely

Hope everyone has a banger of a day

See you tomorrow for legs

@SPOONMAN366 Great work so far.........

 

[LevButlerov]

Dinner last night
2 x Scotch fillet steaks
2 x white fish steamed
2 x chicken thighs
Beef korma
1 x bag pork rinds

Calories 2200
Bumped slightly today as omad leg days make u STARVING

SLEEP
-5 hrs

Weight
85.5kg holding well so far

PULL DAY *my style of
Chest back bis

Hammer strength chest press
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x10 reps 80kg
1 x 10 reps 100kg
1 x 10 reps 120kg
1 x 7 reps 130kg


Incline press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 5 reps 120kg

Cable flys
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Machine flys
1 x set 10 reps 30kg
1 x set 10 reps 45kg
1 x set 10 reps 60kg
1 x set 10 reps 75kg

Body weight Chest dips
2x 10 reps


Lat cable pull down close grip
1 x 10 reps 30kg
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg


Lat cable pull down singles
2 x 10 reps 15kg
2 x 10 reps 20kg
2 x 10 reps 25kg

Biceps curls Seated open hand
3x 10 reps
Superset this with empty ez curl bar long slow contractions till failure
Absolute burner

Abs
27 mins usual session

Cardio
12/5/30

Summary
Overall good workout
Gym got quiete busy real quick thismorning but still managed to execute a solid session
Lower back is of concern after yesterday def tweaked it slightly
Rest day tomorrow perhaps some stretching if anything

Big dinner like that at 2200 cals makes sense with your OMAD style, no wonder legs had you starving. Pressing strength looked sharp, hitting 130kg on hammer press and 120kg incline for clean reps shows chest is moving well even on low sleep. Superset curls with the bar to failure is a nasty finisher, that explains the pump. Rest tomorrow is the right call if the back feels tweaked, stretch it out and be ready to push fresh. @SPOONMAN366

Struggling with those photo upload need to try figure it out

You look good in pics lean mass coming!

 

[SPOONMAN366]

Rest day yesterday

Gym
-kept it simple for a rest day
Around 25 mins of stretches
My lower back is feeling better so keen to put it through the paces this week

Last night's omad
-roast lamb
-chicken casserole
-meatballs
-1 x steak as one was screaming still
-dry sausages droewors 200g

Calories
-2000 ish

Still Feeling good on the omad

Last night's sleep
5.5 hrs

Today's workout

Push
Shoulders /triceps


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 10 reps 55 kg


Seated shoulder press machine
1 x 10 reps 40kg (20kg plate each side)
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 120kg
1 x 7 reps 125kg


Side delt cable raises
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x reps 10kg


Seated delt raises Dumbbells
3 x 10 reps 12.5kg
Superset this with 17.5kg front shoulder raises until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg

Cable pulls rear delts
1 x 10 reps 5 kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg


Overhead triceps cable
1 x 10 reps 17.5kg
1 x 10 reps 25kg
1 x 10 reps 30kg

Seated Dumbbell tricep behind head extension
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Body weight dips triceps
1x set of 15 reps
1 x set of 10 reps
1 x set of 8 reps


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill


Summary
-shoulders is my favourite session out of everything
-although I felt this session wasn't on point u know when u can just tell with the reps
-either way i put on some parkway drive and pushed through it haha
-abs and cardio were consistent happy with the progress on the finishers

Hope everyone has a banger of a day,new week gentlemen let's get it done

 

[toddthelineman]

Sorry bro but Margaret River Australia has the best beef

Idk man. There’s a place I used to buy bulk beef in Indiana. The pasture is all untainted prairie. Even if you buy a whole cow, it comes out to $28 a pound now, and they sell out. They process it all onsite too. Tough to beat. I did get some from Wisconsin that was really good too, but the Indiana stuff was amazing. Every cow tasted different depending on what it preferred to eat. I had three different ones at one time in the freezer. I could tell the difference by sight or by taste.

 

[LevButlerov]

Rest day yesterday

Gym
-kept it simple for a rest day
Around 25 mins of stretches
My lower back is feeling better so keen to put it through the paces this week

Last night's omad
-roast lamb
-chicken casserole
-meatballs
-1 x steak as one was screaming still
-dry sausages droewors 200g

Calories
-2000 ish

Still Feeling good on the omad

Last night's sleep
5.5 hrs

Today's workout

Push
Shoulders /triceps


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 10 reps 55 kg


Seated shoulder press machine
1 x 10 reps 40kg (20kg plate each side)
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 120kg
1 x 7 reps 125kg


Side delt cable raises
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x reps 10kg


Seated delt raises Dumbbells
3 x 10 reps 12.5kg
Superset this with 17.5kg front shoulder raises until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg

Cable pulls rear delts
1 x 10 reps 5 kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg


Overhead triceps cable
1 x 10 reps 17.5kg
1 x 10 reps 25kg
1 x 10 reps 30kg

Seated Dumbbell tricep behind head extension
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Body weight dips triceps
1x set of 15 reps
1 x set of 10 reps
1 x set of 8 reps


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill


Summary
-shoulders is my favourite session out of everything
-although I felt this session wasn't on point u know when u can just tell with the reps
-either way i put on some parkway drive and pushed through it haha
-abs and cardio were consistent happy with the progress on the finishers

Hope everyone has a banger of a day,new week gentlemen let's get it done

Solid effort even on a day where you didn’t feel fully on point, the numbers on overhead press climbing into the 50s and then banging out 125 kg on the machine shows you’ve built solid pressing strength. Supersetting side and front raises like that will give you that wide cap look, good choice pairing it with rear delt work on both cables and machine. Triceps got plenty of volume between overheads, dumbbells and dips, so that’s a full push day right there. Omad looks meaty as hell too, lamb, steak and droewors is prime recovery fuel, just need to bump that sleep higher so you can hit shoulders even sharper next session.

 

[SPOONMAN366]

Idk man. There’s a place I used to buy bulk beef in Indiana. The pasture is all untainted prairie. Even if you buy a whole cow, it comes out to $28 a pound now, and they sell out. They process it all onsite too. Tough to beat. I did get some from Wisconsin that was really good too, but the Indiana stuff was amazing. Every cow tasted different depending on what it preferred to eat. I had three different ones at one time in the freezer. I could tell the difference by sight or by taste.

Yeah im low key jealous of you guys,will get to the states on day and spend a week grazing at all the bbq rib shacks

 

[toddthelineman]

Yeah im low key jealous of you guys,will get to the states on day and spend a week grazing at all the bbq rib shacks

My neighbor lived in holland for a year, and he quit his job and came home because “he couldn’t get a good steak”

That seemed hard to understand for me, I’m sure there were other factors. But he’s a big guy, played D1 football. Personally I would be crushed if I found out that I was living in a place where a proper steak was just… not available. Is that even real?

There’s a restaurant in Indiana that serves pork from the same farm I mentioned. They recommend it medium rare and it’s not like any pork you would get at the store. Looks like a totally different animal. Much more like a steak

 

[SPOONMAN366]

Solid effort even on a day where you didn’t feel fully on point, the numbers on overhead press climbing into the 50s and then banging out 125 kg on the machine shows you’ve built solid pressing strength. Supersetting side and front raises like that will give you that wide cap look, good choice pairing it with rear delt work on both cables and machine. Triceps got plenty of volume between overheads, dumbbells and dips, so that’s a full push day right there. Omad looks meaty as hell too, lamb, steak and droewors is prime recovery fuel, just need to bump that sleep higher so you can hit shoulders even sharper next session.

Hell yeah bro,every shoulder sesh is a mean one when it's a fav,everytgings going well and at the stage now of noticing the leanness each day improve,sleep definitely is the hardest part up here,will be trying hard the deeper I get into this to eliminate all distractions phone before bed ect,I know deep down if I can dial sleep a bit more everything will fall into place

 

[LevButlerov]

Hell yeah bro,every shoulder sesh is a mean one when it's a fav,everytgings going well and at the stage now of noticing the leanness each day improve,sleep definitely is the hardest part up here,will be trying hard the deeper I get into this to eliminate all distractions phone before bed ect,I know deep down if I can dial sleep a bit more everything will fall into place

That’s the right mindset, the leanness showing daily means the training and food are dialed in. You already know if sleep comes up just a notch, presses and delt work are going to pop even more. Cutting the phone and little distractions before bed is a solid move, recovery will climb and all that effort you’re putting in during sessions will show even sharper.

 

[SPOONMAN366]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

 

[LevButlerov]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

Big leg session, those hack squats ass to grass at 140kg for 7 after the build-up sets show you’re locking in depth and still moving solid weight. Leg press moving fast and clean down to 200kg is exactly how to stack volume without trashing your lower back, good call on that pace. Calves creeping up to 65kg with steady reps is strong too, that’ll carry over into stability for your compounds. Water shifts make sense with the missed arimidex, once you pin and dose back on track that’ll even out. Solid mindset, finish the shift, lock in recovery, and you’ll be set to hit chest/back/bis fresh tomorrow.

 

[stevesmi]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

@SPOONMAN366 hack squats and leg press is A+. i love the hard work you are doing. this is a solid training session

 

[BodyMonster34]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

bro this is a great workout. i like the leg training. the hack squats are fun @SPOONMAN366

 

[SPOONMAN366]

bro this is a great workout. i like the leg training. the hack squats are fun @SPOONMAN366

Thanks bro
Yeah I am enjoying the hack squats
To admit something I have only just started them 4 months ago,I was always scared of squatting but one day there was an empty gym so I decided to try them,I worked my way up to 4 plates quick
I wish I had started them yrs ago lol,noticing that nice quad sweep coming in now

 

[SPOONMAN366]

Big leg session, those hack squats ass to grass at 140kg for 7 after the build-up sets show you’re locking in depth and still moving solid weight. Leg press moving fast and clean down to 200kg is exactly how to stack volume without trashing your lower back, good call on that pace. Calves creeping up to 65kg with steady reps is strong too, that’ll carry over into stability for your compounds. Water shifts make sense with the missed arimidex, once you pin and dose back on track that’ll even out. Solid mindset, finish the shift, lock in recovery, and you’ll be set to hit chest/back/bis fresh tomorrow.

Thanks for the words brother,really enjoying the whole logging thing and keeping accountability,let's get it

 

[RoySimpson]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

@SPOONMAN366 leg workout was on point!

 

[LevButlerov]

Thanks for the words brother,really enjoying the whole logging thing and keeping accountability,let's get it

That’s the way to do it, logging keeps you locked in and makes the progress feel real. EVO family love

 

[Mobster]

Training looks good.

 

[SPOONMAN366]

Training looks good.

Thankyou
Exited to dig deep on this one,and with everyone's support and knowledge pull off the best one yet

 

[BodyMonster34]

Thanks bro
Yeah I am enjoying the hack squats
To admit something I have only just started them 4 months ago,I was always scared of squatting but one day there was an empty gym so I decided to try them,I worked my way up to 4 plates quick
I wish I had started them yrs ago lol,noticing that nice quad sweep coming in now

bro hells yeah

 

[2Thick]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

looking good on this @SPOONMAN366 i got a lot of love for what you are doing. Putting in some solid leg training.

 

[SPOONMAN366]

looking good on this @SPOONMAN366 i got a lot of love for what you are doing. Putting in some solid leg training.

Thanks my guy appreciate it,always giving it my , even better now with the big dawgs on my side

 

[2Thick]

Thanks my guy appreciate it,always giving it my , even better now with the big dawgs on my side

EVO respect from the family always

 

[Ulter]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

@SPOONMAN366 Good job. Doing ass to Grass squats. You don't have to do them every single time, but I really believe in them especially on lighter weight.

 

[ceo]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

@SPOONMAN366 bros the leg training on point. i got a lot of love for what you are doing here. keep up the good work

 

[ROIDDERS]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

you are looking good on this @SPOONMAN366 the squat training is on point. hack squats are terrific

 

[SPOONMAN366]

@SPOONMAN366 Good job. Doing ass to Grass squats. You don't have to do them every single time, but I really believe in them especially on lighter weight.

Copy that,i would be nice not to do them every time tbh

 

[Noah Wixx]

Morning Evo


Last night's dinner

-2 x steaks
-lamb shanks
-dry sausages

Keeping it consistent with the roughly 2000 cal mark

Last night's sleep
-5.5 hrs


Training today

LEG DAY


Hack squats
2 x set 10 reps 40 kg
2 x set 10 reps 80 kg
2 x set 10 reps 120 kg
2 x set of 7 reps 140 kg

(Each rep ass to grass)

Leg press
2x set 10 reps 40kg
2x set 10 reps 80kg
2x set 10 reps 120kg
2x set 10 reps 160kg
1x set 9 reps 200kg
1 x set 7 reps 200kg

Seated.calf
1 x set 12 reps 20kg
1 x set 10reps 30kg
1 set 10 reps 40kg
1 x set 10 reps 50kg
1 x set 09 reps 55kg
1 x set 09 reps 65kg

Abs
-usual routine 28mins

Cardio
12/5/30

Summary

Hack squats
-dropped the weight on the last sets to get both of them in

Leg press
-explosive and fast with depth
My style is enjoy

Calf raises
-happy with the weight on these

Overall happy with today's session
No back concerns like the last

Feeling a lot of water weight falling off this week,I realised I missed my arimidex on Sunday,will remember it for tomorrow's pin,can't stray the course must hold the line everything is where it needs to be

This is where my swing flips upside down
Last dayshift today
Be a solid sleep tonight as no work till tomorrow nightshift

See u tomorrow for chest back n bis

Hope everyone is killing it out there,stay the course guys
'All gas no brakes'

Super solid work brother

 

[Ulter]

Copy that,i would be nice not to do them every time tbh

yeah it would

 

[SPOONMAN366]

Morning Evo


So this part of my 2:1 swing that everything flips upside down this is how I transition into nightshift


Last night's dinner

2 x steak
4 x curried pork sausages
1 x bags pork crackle

Calories
2000

Sleep
7 hrs

Todays Breakfast
5 x eggs
Bacon
Sausage
Scrambled eggs
Hollandaise sauce

Calories
1050


Back to bed
Sleep- 4.5 hrs

Hibernation
calories -3100 roughly
Overall sleep -11.5 hrs


Just a quick FIFO reset — two meals and a solid chunk of rest.
I usually eat my OMAD before bed, but the next 7 days that bedtime meal has turned into breakfast.
Having this reset gives my body a bit of a boost, refuels me for workouts, tops up glycogen, and sets me up for another week of "OMAD"

Today
PULL DAY
Chest back bis

Hammer strength chest press
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10reps 100kg
1 x 10reps 120kg
1 x 07reps 130kg


Smich Incline press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 04 reps 120kg

Cable flys
1 x 12 reps 7.5kg
1 x 12 reps 10kg
1 x 10 reps 12.5kg

Machine flys
1 x set 10 reps 30kg
1 x set 10 reps 45kg
1 x set 10 reps 60kg
1 x set 10 reps 75kg

Body weight Chest dips
2x 08 reps

Lat cable pull down close grip
1 x 10 reps 35kg
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg


Lat cable pull down singles
2 x 10 reps 15kg
2 x 10 reps 25kg
2 x 10 reps 30kg

Biceps curls Seated open hand
1x 10 reps 12.5kg
2 x 10 reps 15kg
Superset this with empty ez curl bar long slow contractions till failure
Absolute burner

Abs
27 mins usual session

Cardio
12/5/30

Summary
Chest
-big clean presses,driving with strength and purpose

Back
-1 machine is this gym,got in got out,didn't wanna be the guy hogging the only machine

Bis
-short session,def my weaker point,more work required still a good quick pump

Cardio
12/5/30 is becoming easy money,may need to adapt to something different for the final stages of cut

Abs
Strong as always,very slight lower back concern,nothing to write home about though

Rest day tomorrow perhaps some stretching if anything perhaps a walk around the oval in the sun
Keep that vitamin d up for nightshift


Hope everyone is getting after it this week
We all gunna make it bros

Peace

 

[SPOONMAN366]

13 weeks left

 

[LevButlerov]

Morning Evo


So this part of my 2:1 swing that everything flips upside down this is how I transition into nightshift


Last night's dinner

2 x steak
4 x curried pork sausages
1 x bags pork crackle

Calories
2000

Sleep
7 hrs

Todays Breakfast
5 x eggs
Bacon
Sausage
Scrambled eggs
Hollandaise sauce

Calories
1050


Back to bed
Sleep- 4.5 hrs

Hibernation
calories -3100 roughly
Overall sleep -11.5 hrs


Just a quick FIFO reset — two meals and a solid chunk of rest.
I usually eat my OMAD before bed, but the next 7 days that bedtime meal has turned into breakfast.
Having this reset gives my body a bit of a boost, refuels me for workouts, tops up glycogen, and sets me up for another week of "OMAD"

Today
PULL DAY
Chest back bis

Hammer strength chest press
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10reps 100kg
1 x 10reps 120kg
1 x 07reps 130kg


Smich Incline press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 04 reps 120kg

Cable flys
1 x 12 reps 7.5kg
1 x 12 reps 10kg
1 x 10 reps 12.5kg

Machine flys
1 x set 10 reps 30kg
1 x set 10 reps 45kg
1 x set 10 reps 60kg
1 x set 10 reps 75kg

Body weight Chest dips
2x 08 reps

Lat cable pull down close grip
1 x 10 reps 35kg
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg


Lat cable pull down singles
2 x 10 reps 15kg
2 x 10 reps 25kg
2 x 10 reps 30kg

Biceps curls Seated open hand
1x 10 reps 12.5kg
2 x 10 reps 15kg
Superset this with empty ez curl bar long slow contractions till failure
Absolute burner

Abs
27 mins usual session

Cardio
12/5/30

Summary
Chest
-big clean presses,driving with strength and purpose

Back
-1 machine is this gym,got in got out,didn't wanna be the guy hogging the only machine

Bis
-short session,def my weaker point,more work required still a good quick pump

Cardio
12/5/30 is becoming easy money,may need to adapt to something different for the final stages of cut

Abs
Strong as always,very slight lower back concern,nothing to write home about though

Rest day tomorrow perhaps some stretching if anything perhaps a walk around the oval in the sun
Keep that vitamin d up for nightshift


Hope everyone is getting after it this week
We all gunna make it bros

Peace

those presses into the 120s and then a solid 7 at 130 is strong work, chest session looks heavy and clean. smart on not sitting on the only back machine, still got the lats hit in. bis always feel like the grind but supersetting with the bar to failure is nasty in a good way, pump will come if you keep pushing that. cardio 12/5/30 being easy now just shows your conditioning is climbing, switch it up when you’re ready. food looks like a proper reset, big meat heavy meals and plenty of sleep, that’ll carry you through the swing into nights no problem.

13 weeks left

perfect size and you're getting lean too, power shoulders and arms! @SPOONMAN366

 

[Tiger Salman Khan]

13 weeks left

@SPOONMAN366 good work bro.......

 

[SPOONMAN366]

Yesterday

Rest day
-kept it simple for a rest day
Around 30 mins of walking laps around the oval,getting some sunshine before nightshift

This mornings omad
-bacon and eggs
-sausages
-Hollandaise sauce
-pork rinds
-beef jerky
-dry sausages droewors

Calories
-2000


Last night's sleep
5.5 hrs


Today's workout

Push
Shoulders /triceps


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08reps 55 kg
1 x 07 reps 55kg


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 07 reps 100 kg


Side delt cable raises
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg


Seated delt raises Dumbells
2 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg


Overhead triceps cable
1 x 10 reps 17.5kg
1 x 10 reps 25kg
1 x 10 reps 30kg

Seated Dumbbell tricep behind head extension
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Body weight dips triceps
2x set of 10 reps
1 x set of 09 reps


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill


Summary
-didn't have the strength today
-nightshift and lack of sleep definitely taking its toll,always happens this deep in the swing
-I dig deep,its not meant to be easy
-must hold the line,as long as we get it in that's all that matters
-consistency is key

Hope everyone has a banger of a weekend

 

[Allupfromhere]

Yesterday

Rest day
-kept it simple for a rest day
Around 30 mins of walking laps around the oval,getting some sunshine before nightshift

This mornings omad
-bacon and eggs
-sausages
-Hollandaise sauce
-pork rinds
-beef jerky
-dry sausages droewors

Calories
-2000


Last night's sleep
5.5 hrs


Today's workout

Push
Shoulders /triceps


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08reps 55 kg
1 x 07 reps 55kg


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 07 reps 100 kg


Side delt cable raises
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg


Seated delt raises Dumbells
2 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg


Overhead triceps cable
1 x 10 reps 17.5kg
1 x 10 reps 25kg
1 x 10 reps 30kg

Seated Dumbbell tricep behind head extension
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Body weight dips triceps
2x set of 10 reps
1 x set of 09 reps


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill


Summary
-didn't have the strength today
-nightshift and lack of sleep definitely taking its toll,always happens this deep in the swing
-I dig deep,its not meant to be easy
-must hold the line,as long as we get it in that's all that matters
-consistency is key

Hope everyone has a banger of a weekend

Doing what you can when you can is always better then having done nothing at all brother.
Alot of people wouldnt understand the fatigue of fifo work especially some of the roles in it. Be kind to yourself bro and slay it when you can

 

[LevButlerov]

Yesterday

Rest day
-kept it simple for a rest day
Around 30 mins of walking laps around the oval,getting some sunshine before nightshift

This mornings omad
-bacon and eggs
-sausages
-Hollandaise sauce
-pork rinds
-beef jerky
-dry sausages droewors

Calories
-2000


Last night's sleep
5.5 hrs


Today's workout

Push
Shoulders /triceps


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08reps 55 kg
1 x 07 reps 55kg


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 07 reps 100 kg


Side delt cable raises
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg


Seated delt raises Dumbells
2 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg


Overhead triceps cable
1 x 10 reps 17.5kg
1 x 10 reps 25kg
1 x 10 reps 30kg

Seated Dumbbell tricep behind head extension
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Body weight dips triceps
2x set of 10 reps
1 x set of 09 reps


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill


Summary
-didn't have the strength today
-nightshift and lack of sleep definitely taking its toll,always happens this deep in the swing
-I dig deep,its not meant to be easy
-must hold the line,as long as we get it in that's all that matters
-consistency is key

Hope everyone has a banger of a weekend

Strong push day considering the night shifts and short sleep, pressing 55kg for reps and moving 100kg on smith shoulder press shows the strength base is still there. Delts and triceps got solid volume with the cables, dumbbells and dips, and you still hit abs and cardio after. Diet’s holding fine with that omad, protein and fats are covered, and the walks on rest day keep things moving. Nights will always drag energy down but you’re staying consistent and that’s why progress keeps coming.

 

[SPOONMAN366]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

 

[LevButlerov]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

Big turnaround today, leg press moved well all the way up to 220 kg and you still had more in the tank which is a great sign of strength building. Calves got proper work with those slow controlled reps and the abs plus cardio are clearly tightening the waist because you can see it in the oblique detail. Even with just 5.5 hours sleep you still pulled a strong session, physique sounds like it’s coming in sharp at the right time.

 

[stevesmi]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

@SPOONMAN366 the weight training looks solid. Good job updating us on your mindset as well. It just shows this is mental too

 

[Ulter]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

This is a really good training session. You certainly know how to push the iron. @SPOONMAN366 Keep up the good work.

 

[BodyMonster34]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

Bro, this looked good if you ask me. Nice repetitions on this training. You showing how it's done @SPOONMAN366

 

[SPOONMAN366]

Good evening evo



This mornings omad

Bacon eggs
Beef sausages
Hollandaise sce
Droewors dried sausage
1 x bag pork rinds
Beef jerky

Calories 2000

SLEEP
-5.5 hrs


PULL DAY *my style of
Chest back bis

Hammer strength chest press
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 10 reps 120kg
1 x 06 reps 130kg


Incline press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 04reps 120kg

Cable flys
1 x 15 reps 7.5kg
1 x 10 reps 10kg
1 x 10reps 12.5kg

Machine flys
1 x 10 reps 30kg
1 x 10 reps 45kg
1 x 12 reps 60kg
1 x 10reps 75kg

Body weight Chest dips
3x 07 reps


Lat cable pull down close grip

1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg


Lat cable pull down singles
2 x 10 reps 15kg
2 x 10 reps 20kg
2 x 10 reps 25kg

Biceps curls Seated open hand
1x 10 reps 15 kg Dumbbells
Superset this with empty ez curl bar long slow contractions till failure
Absolute burner

Abs
27 mins usual session

Cardio
12/5/30

Summary

Happy with the strength today
Body's tightening up nicely

Rest day tomorrow
Walk some laps in the sun before nightshift if anything

Hope everyone had a killer weekend
And ready to smash some goals this week

 

[Mobster]

That sounds like a 'dirty' breakfast

 

[SPOONMAN366]

This is a really good training session. You certainly know how to push the iron. @SPOONMAN366 Keep up the good work.

Thanks for the support

 

[SPOONMAN366]

That sounds like a 'dirty' breakfast

Only so limited for choices atm,im aware and keeping close eye on it,36 hr fast incoming Tuesday this will be my reset before going home to eat clean carnivore meals and give my body what it needs

 

[ROIDDERS]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

outstanding job @SPOONMAN366 we love to see your strong training. that is how its done

 

[ceo]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

bros you look great. this is a nice update. iron training is the best into the weekend @SPOONMAN366

 

[Ulter]

Thanks for the support

EVO family always supports each other

 

[25homes]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

Good to hear you got head right

 

[SPOONMAN366]

Good to hear you got head right

Its all mindset baby,just gotta catch yourself sometimes

 

[Noah Wixx]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

Never attempted omad before

 

[SPOONMAN366]

Never attempted omad before

It works well for some
A LOT of calories to squeeze into one meal though,hence why i eat before bed

 

[SPOONMAN366]

Good afternoon EVO family


Today's omad
-bacon n eggs
-Scrambled eggs
-beef sausages
-Hollandaise sauce
-chicken
-pork rinds
-droewors dried sausages

Calories
-2000
-made sure it was on the dirtier side as what's coming tonight



Last night's sleep
5.5 hrs


Today's workout

Push
Shoulders


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08reps 55 kg
1 x 07 reps 55kg


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08 reps 100 kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg

Shoulder raises front
3 x 10 reps 15kg Dumbbells



Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

Post workout
-10 g creatine

●My fly out day routine fast●

Tonight is my last nightshift,I won't be back on home soil until around 3pm,flying home from the pilbara tomorrow morning and landing and driving few hrs home

●Total time awake will be =29 hrs
(If i crash out at 6pm)
●Total fasting time will be= 34 hrs
(If i eat at 5pm)

During this last shift I find it best to fast so I am not tired at work and can reset my eating pattern back to daytime

'Should I do such a big fast straight after training,the bro science would say otherwise but it works for me'

By the time im home I am absolutely shattered but I've made it and it's time for 7 days of rnr my own bed,public gyms,my bbq and some normality

Plan once home
-consume my omad meal
-replenish my body with what it needs
-try my best to get a normal sleep
-wake up reset on home soil

Stay tuned in for a strong week of workouts at home gyms,some bloodwork updates,and some epic carnivore feeds on the BBQ

See you on the other side EVO

 

[Allupfromhere]

Good afternoon EVO family


Today's omad
-bacon n eggs
-Scrambled eggs
-beef sausages
-Hollandaise sauce
-chicken
-pork rinds
-droewors dried sausages

Calories
-2000
-made sure it was on the dirtier side as what's coming tonight



Last night's sleep
5.5 hrs


Today's workout

Push
Shoulders


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08reps 55 kg
1 x 07 reps 55kg


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08 reps 100 kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg

Shoulder raises front
3 x 10 reps 15kg Dumbbells



Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

Post workout
-10 g creatine

●My fly out day routine fast●

Tonight is my last nightshift,I won't be back on home soil until around 3pm,flying home from the pilbara tomorrow morning and landing and driving few hrs home

●Total time awake will be =29 hrs
(If i crash out at 6pm)
●Total fasting time will be= 34 hrs
(If i eat at 5pm)

During this last shift I find it best to fast so I am not tired at work and can reset my eating pattern back to daytime

'Should I do such a big fast straight after training,the bro science would say otherwise but it works for me'

By the time im home I am absolutely shattered but I've made it and it's time for 7 days of rnr my own bed,public gyms,my bbq and some normality

Plan once home
-consume my omad meal
-replenish my body with what it needs
-try my best to get a normal sleep
-wake up reset on home soil

Stay tuned in for a strong week of workouts at home gyms,some bloodwork updates,and some epic carnivore feeds on the BBQ

See you on the other side EVO

Hard going in the Pilbara. Even harder in summer
Workouts looking strong brother, nice work!

 

[SPOONMAN366]

Hard going in the Pilbara. Even harder in summer
Workouts looking strong brother, nice work!

Not wrong brother,its a brutal place at the best of times
Thanks im happy where everything is at,exited for orals in 4 weeks to

 

[ballin2504]

Morning evo family

Thismornings omad
-Bacon n eggs
-Sausage
-Hollandaise
-pork rinds
-beef jerky
-droewors dried Sausage

Calories
-2000

Today's sleep
5.5 hours

Today's workout


Leg press

2 x 12 reps 50kg
2 x 10 reps 100kg
2 X 10 reps 140kg
2 x 10 reps 180kg
2 x 10 reps 220kg


Seated Calf raises
12 x reps 25kg
12 x reps 35kg
12 x reps 45kg
10 x reps 55kg
08 x reps 60kg
08 x reps 62.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary
-leg press
Strong,explosive,very happy with last set wanted more but played it safe

Calf raises
-slow controlled strong

Abs
-easy money,waistline getting smaller

Cardio
considering it was leg dy punched through it with ease


Mindset
-got my head out of my ass after yesterdays effort,finished Today's workout and physique is looking perfect,obliques coming in now,Abs are tightening up nicely
Arms are looking filthy vascular,roadmaps

Sitting in a very good spot with the 12 week chase home just around the corner

Hope everyone has a banger of a weekend

@SPOONMAN366 nice update with the food and the training. Can’t wait to see how you finish this out. It should turn out very well for you.

 

[SPOONMAN366]

@SPOONMAN366 nice update with the food and the training. Can’t wait to see how you finish this out. It should turn out very well for you.

Thanks my guy,consistency is key on this one,going all the way

 

[LevButlerov]

Good afternoon EVO family


Today's omad
-bacon n eggs
-Scrambled eggs
-beef sausages
-Hollandaise sauce
-chicken
-pork rinds
-droewors dried sausages

Calories
-2000
-made sure it was on the dirtier side as what's coming tonight



Last night's sleep
5.5 hrs


Today's workout

Push
Shoulders


Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08reps 55 kg
1 x 07 reps 55kg


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08 reps 100 kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 12 reps 60kg

Shoulder raises front
3 x 10 reps 15kg Dumbbells



Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

Post workout
-10 g creatine

●My fly out day routine fast●

Tonight is my last nightshift,I won't be back on home soil until around 3pm,flying home from the pilbara tomorrow morning and landing and driving few hrs home

●Total time awake will be =29 hrs
(If i crash out at 6pm)
●Total fasting time will be= 34 hrs
(If i eat at 5pm)

During this last shift I find it best to fast so I am not tired at work and can reset my eating pattern back to daytime

'Should I do such a big fast straight after training,the bro science would say otherwise but it works for me'

By the time im home I am absolutely shattered but I've made it and it's time for 7 days of rnr my own bed,public gyms,my bbq and some normality

Plan once home
-consume my omad meal
-replenish my body with what it needs
-try my best to get a normal sleep
-wake up reset on home soil

Stay tuned in for a strong week of workouts at home gyms,some bloodwork updates,and some epic carnivore feeds on the BBQ

See you on the other side EVO

Pressing strength looked great today, military press up to 55kg for solid reps and then stacking 100kg on the smith shows shoulders are moving weight. The raises and rear delt work rounded it out well, and abs plus cardio after that much pressing is a strong finish.

The long fast after training isn’t textbook but if it helps you push through nightshift and reset your eating once you’re home then it’s the right move for you. Once you land and get normal food and sleep back in line the body will recover quick. Looking forward to seeing the bloodwork and the BBQ meals you line up.

 

[SPOONMAN366]

After my 32 hr fast
Weight 81.4kg

(3 kg in 2 weeks)

Omad meal


Home made mediteranian sausages
Plum bbq Pork steaks
4 x Eggs
Fresh billtong jerky exotic truffle

Calories
-easy 2500


Sleep 10 hrs

-2.5 ltrs water

Very rough sleep after a week of ns and awake so long yesterday

Today

PULL DAY
Chest back bis

Hammer strength chest press
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10reps 100kg
1 x 10reps 120kg
1 x 08reps 130kg


Smich Incline press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 06 reps 100kg

Cable flys
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg
1 x 10 reps 11.25kg
1 x 10 reps 13.75kg

Seated low row lats
2 x 10 reps 12.5kg
2 x 10 reps 20kg
2 x 10 reps 27.5kg

Lat cable pull down close grip
1 x 10 reps 35kg
1 x 10 reps 50kg
1 x 10 reps 70kg
1 x 10 reps 90kg

Hammer strength iso lats pulldown
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Lat cable pull down singles
2 x 10 reps 15kg
2 x 10 reps 25kg
2 x 10 reps 30kg

Hammer strength iso lat row
2 x 10 reps 40kg

Spider curls
1 x 10 reps 10 kg
1 x 10 reps 15 kg
1 x 10 reps 20 kg

Biceps curls Seated open hand
2 x 10 reps 15kg
1 x 10 reps 17kg
Superset this with empty ez curl bar long slow contractions till failure
Absolute burner

Cable pull biceps
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Abs
-skipped this today

Cardio
-skipped this today

Summary

Chest
-big clean presses,driving with strength and purpose

Back
-strong movements 90kg on pulldown I've been chasing for some time now
-very happy

Bis
-hitting 17s on open hand curl is a huge jump for me




Hope everyone is getting after it this week
Stay tuned for leg day tomorrow,yearning for some Hack squats

Peace

 

[SPOONMAN366]

Morning evo family

Last nights omad
-rump steak
-Mediterranean sausages
-lamb steaks
-eggs

Calories
-2000

Last nights sleep
8 hrs

Today's workout

Leg day

Hack squats

2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
2 x 10 reps 200kg


Seated Calf raise smith
1 x 12 reps 25kg
1 x 12 reps 35kg
1 x 12 reps 45kg
1 x 12 reps 55kg
1 x 12 reps 60kg
1 x 12 reps 70kg

Standing hamstring curls
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary

Hack squats
-each rep ass to grass working my way up to 4 plates i can't fault these apart from might be time to slowly increase weight

Leg press
-strong explosive deep on every rep

Calf raises
-slow controlled chasing that heavy weight nicely


Abs
-easy money,u know ur on track when the briefs start feeling looser


Cardio
-marched the whole way home with that added gw


Supplement changes
-I have introduced cardarine gw to leg days
-magnesium at night hopefully sleep can improve


Mindset
- bloods taken thismorning everything is where it should be as im diggin where my physique and strength is atm


Thanks gentlemen

See you tomorrow for shoulders n tris
Should have bloodwork update also

 

[SPOONMAN366]

Last night's omad
Body's definitely thanking me for the food last few workouts been fantastic

 

[SPOONMAN366]

Good afternoon EVO family


Last night's omad
-1 kg rump steak
-4 x eggs
-2 x pork loin chops(shanghai style)
-small Chipotle sauce

Calories
-2250
-bumped up 250 as leg day was huge




Last night's sleep
-8 hrs

Weight
-80.6kg

Today's workout

Push
Shoulders


Seated shoulder press Dumbells
1 x 10 reps 17.5kg
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg
1 x 10 reps 35kg

Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08 reps 55 kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 10 reps 60kg


Triceps

Cable fly crossover
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 09 reps 12.5kg



Overhead extension cable
1 x 10 reps 15kg
1 x 10 reps 17.5kg
1 x 10 reps 21.25kg
1 x 10 reps 25kg
1 x 10 reps 28.5kg


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

Summary
-we've got exactly 11 weeks left


Rest day tomorrow
Some stretches and light cardio if anything


Bloodwork
-liver values on the higher end considering 3 weeks ago they were in range
-shbg has crept back up

Plan moving forward
-keep running nac but deploy tudca aswell
-deploy proviron at 25mg ed
-re assess in 3 weeks when bloods taken again


Thanks gentlemen welcome to any opinions on bloodwork

 

[LevButlerov]

After my 32 hr fast
Weight 81.4kg

(3 kg in 2 weeks)

Omad meal


Home made mediteranian sausages
Plum bbq Pork steaks
4 x Eggs
Fresh billtong jerky exotic truffle

Calories
-easy 2500


Sleep 10 hrs

-2.5 ltrs water

Very rough sleep after a week of ns and awake so long yesterday

Today

PULL DAY
Chest back bis

Hammer strength chest press
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10reps 100kg
1 x 10reps 120kg
1 x 08reps 130kg


Smich Incline press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 06 reps 100kg

Cable flys
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg
1 x 10 reps 11.25kg
1 x 10 reps 13.75kg

Seated low row lats
2 x 10 reps 12.5kg
2 x 10 reps 20kg
2 x 10 reps 27.5kg

Lat cable pull down close grip
1 x 10 reps 35kg
1 x 10 reps 50kg
1 x 10 reps 70kg
1 x 10 reps 90kg

Hammer strength iso lats pulldown
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Lat cable pull down singles
2 x 10 reps 15kg
2 x 10 reps 25kg
2 x 10 reps 30kg

Hammer strength iso lat row
2 x 10 reps 40kg

Spider curls
1 x 10 reps 10 kg
1 x 10 reps 15 kg
1 x 10 reps 20 kg

Biceps curls Seated open hand
2 x 10 reps 15kg
1 x 10 reps 17kg
Superset this with empty ez curl bar long slow contractions till failure
Absolute burner

Cable pull biceps
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Abs
-skipped this today

Cardio
-skipped this today

Summary

Chest
-big clean presses,driving with strength and purpose

Back
-strong movements 90kg on pulldown I've been chasing for some time now
-very happy

Bis
-hitting 17s on open hand curl is a huge jump for me




Hope everyone is getting after it this week
Stay tuned for leg day tomorrow,yearning for some Hack squats

Peace

Morning evo family

Last nights omad
-rump steak
-Mediterranean sausages
-lamb steaks
-eggs

Calories
-2000

Last nights sleep
8 hrs

Today's workout

Leg day

Hack squats

2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
2 x 10 reps 200kg


Seated Calf raise smith
1 x 12 reps 25kg
1 x 12 reps 35kg
1 x 12 reps 45kg
1 x 12 reps 55kg
1 x 12 reps 60kg
1 x 12 reps 70kg

Standing hamstring curls
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Abs
-usual routine 27mins

Cardio
12/5/30

Summary

Hack squats
-each rep ass to grass working my way up to 4 plates i can't fault these apart from might be time to slowly increase weight

Leg press
-strong explosive deep on every rep

Calf raises
-slow controlled chasing that heavy weight nicely


Abs
-easy money,u know ur on track when the briefs start feeling looser


Cardio
-marched the whole way home with that added gw


Supplement changes
-I have introduced cardarine gw to leg days
-magnesium at night hopefully sleep can improve


Mindset
- bloods taken thismorning everything is where it should be as im diggin where my physique and strength is atm


Thanks gentlemen

See you tomorrow for shoulders n tris
Should have bloodwork update also

Last night's omad
Body's definitely thanking me for the food last few workouts been fantastic

Good afternoon EVO family


Last night's omad
-1 kg rump steak
-4 x eggs
-2 x pork loin chops(shanghai style)
-small Chipotle sauce

Calories
-2250
-bumped up 250 as leg day was huge




Last night's sleep
-8 hrs

Weight
-80.6kg

Today's workout

Push
Shoulders


Seated shoulder press Dumbells
1 x 10 reps 17.5kg
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg
1 x 10 reps 35kg

Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08 reps 55 kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 10 reps 60kg


Triceps

Cable fly crossover
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 09 reps 12.5kg



Overhead extension cable
1 x 10 reps 15kg
1 x 10 reps 17.5kg
1 x 10 reps 21.25kg
1 x 10 reps 25kg
1 x 10 reps 28.5kg


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

Summary
-we've got exactly 11 weeks left


Rest day tomorrow
Some stretches and light cardio if anything


Bloodwork
-liver values on the higher end considering 3 weeks ago they were in range
-shbg has crept back up

Plan moving forward
-keep running nac but deploy tudca aswell
-deploy proviron at 25mg ed
-re assess in 3 weeks when bloods taken again


Thanks gentlemen welcome to any opinions on bloodwork

sorry I missed your other updates the day before @SPOONMAN366 Just read all.
Good rebound after the fast. Strength still holding steady, especially the 130kg chest press and 90kg pulldowns. You’re clearly back in rhythm now that food volume is back up and the weight’s climbing again. The 32hr reset did its job, digestion looks on track too.

Diet looks solid and easy to track with the one-meal setup. Adding magnesium was smart after that stretch of poor sleep. Stay consistent with your 8hr nights, and with those bloods coming back soon, adding proviron and tudca should tidy up the e2 and liver values fast.

 

[SPOONMAN366]

sorry I missed your other updates the day before @SPOONMAN366 Just read all.
Good rebound after the fast. Strength still holding steady, especially the 130kg chest press and 90kg pulldowns. You’re clearly back in rhythm now that food volume is back up and the weight’s climbing again. The 32hr reset did its job, digestion looks on track too.

Diet looks solid and easy to track with the one-meal setup. Adding magnesium was smart after that stretch of poor sleep. Stay consistent with your 8hr nights, and with those bloods coming back soon, adding proviron and tudca should tidy up the e2 and liver values fast.

All good bros
You are a busy man
Getting after it well this week
Everything on track,ab veins showing themselves thismorning
Hope your Sunday is blessed

 

[stevesmi]

Good afternoon EVO family


Last night's omad
-1 kg rump steak
-4 x eggs
-2 x pork loin chops(shanghai style)
-small Chipotle sauce

Calories
-2250
-bumped up 250 as leg day was huge




Last night's sleep
-8 hrs

Weight
-80.6kg

Today's workout

Push
Shoulders


Seated shoulder press Dumbells
1 x 10 reps 17.5kg
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg
1 x 10 reps 35kg

Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 45 kg
1 x 10 reps 50 kg
1 x 08 reps 55 kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset this with 10 kg plate steering wheel until failure

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 10 reps 60kg


Triceps

Cable fly crossover
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 09 reps 12.5kg



Overhead extension cable
1 x 10 reps 15kg
1 x 10 reps 17.5kg
1 x 10 reps 21.25kg
1 x 10 reps 25kg
1 x 10 reps 28.5kg


Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins total

Mixture of planks,deadbugs,supermans,leg raises ect

Cardio
-12/5/30 treadmill

Summary
-we've got exactly 11 weeks left


Rest day tomorrow
Some stretches and light cardio if anything


Bloodwork
-liver values on the higher end considering 3 weeks ago they were in range
-shbg has crept back up

Plan moving forward
-keep running nac but deploy tudca aswell
-deploy proviron at 25mg ed
-re assess in 3 weeks when bloods taken again


Thanks gentlemen welcome to any opinions on bloodwork

@SPOONMAN366 man that is a lot of volume on the shoulders. make sure you get a lot of warming up. and stretching after

 

[SPOONMAN366]

@SPOONMAN366 man that is a lot of volume on the shoulders. make sure you get a lot of warming up. and stretching after

Always my guy
I learnt my lesson the hard way when I first started lifting
Shoulder injuries are no joke