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

[stevesmi]

Always my guy
I learnt my lesson the hard way when I first started lifting
Shoulder injuries are no joke

yeah i quit militaries 10 years ago for that reason

 

[2Thick]

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

the abs and cable crossover looks good. sorry to hear about the liver issues. but its one of those things we have to work on in bodybuilding. @SPOONMAN366

 

[SPOONMAN366]

the abs and cable crossover looks good. sorry to hear about the liver issues. but its one of those things we have to work on in bodybuilding. @SPOONMAN366

Bro the abs daily are really starting to show
Veins in the abs thismorning
Unfortunately with my carnivore diet my liver values do sit higher than normal
Supplements and bloodwork will determine if I run orals the whole way home on this one

 

[Mobster]

That's some OMAD meal lol

 

[Ulter]

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

the abs look good. i like the variation of the lifts @SPOONMAN366 55 second rounds hit them good. bet you are sore

 

[SPOONMAN366]

the abs look good. i like the variation of the lifts @SPOONMAN366 55 second rounds hit them good. bet you are sore

the abs look good. i like the variation of the lifts @SPOONMAN366 55 second rounds hit them good. bet you are sore

Tbh i train them everyday bro
they stop getting sore, easy money
Just looking forward to stripping the fat and showing off the hard work

 

[Ulter]

Tbh i train them everyday bro
they stop getting sore, easy money
Just looking forward to stripping the fat and showing off the hard work

yeah always feels good

 

[ROIDDERS]

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 the planks are a nice mix of core training. the cardio looks outstanding too. i like how the liver is something you worry about. if it gets too bad it can sap your energy

 

[ceo]

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

bros the abs are looking good. the mix of cardio and core training is awesome. looks like a pilates class @SPOONMAN366

 

[SPOONMAN366]

bros the abs are looking good. the mix of cardio and core training is awesome. looks like a pilates class @SPOONMAN366

Thanks bro,Ive never done pilates but I can imagine they get after it

 

[Noah Wixx]

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

Crushed the session

 

[waggat]

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

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

Hey mate, nice update! What's the purpose of such small jumps when ramping up for the two shoulder press exercises? You wouldn't do better say with 5kg jumps on the DB's?

 

[SPOONMAN366]

Hey mate, nice update! What's the purpose of such small jumps when ramping up for the two shoulder press exercises? You wouldn't do better say with 5kg jumps on the DB's?

How ive always ran it g,been injured in the past,feel better personally playing it safe

 

[waggat]

How ive always ran it g,been injured in the past,feel better personally playing it safe

Yeah that makes sense. I'm fairly cautious in that regard as well.

Also, looking good in your new photos mate!

 

[SPOONMAN366]

Yeah that makes sense. I'm fairly cautious in that regard as well.

Also, looking good in your new photos mate!

Yeah bro I only do it for shoulders,blew my right one out during my very first bulk doing military presses,scared the shit out of me,took an easy 4 months before I could lift again,learnt the hard way
Thanks g im looking a bit fluffy after ufc yesterday calories got out of hand,just pulled up for chest n bis back on plan today,update tonight

 

[LevButlerov]

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

happy to hear and I'm a bit busy but all is well in the EVO family!

 

[SPOONMAN366]

Yesterday
Rest day

-light stretching
-ab session 27mins usual routine
-10 min Incline walk

Calories
-3000 no omad
(Ufc bbq with the boys,off plan day)

Last night sleep
8 hrs

Today
Chest back bis

Todays weight
-81.5kg
(Understandable after a pig out yesterday)

Back to the 2000 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 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 13.75kg
1 x 10 reps 15kg

Seated low row lats
2 x 10 reps 12.5kg
2 x 10 reps 20kg
2 x 10 reps 27.5kg
2 x 10 reps 27.5kg +bumper weight

Lat cable pull down close grip
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

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

Cable pull biceps
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Abs
-usual routine 27mins

Cardio
-12 5 30

Dry needling
-session thismorning on my forearm
Been getting this each rnr almost healed

Hope everyone is ready for a big week of getting after the grind
See you tomorrow for legs
Final session at home before heading back to the desert for 2 weeks 🏜

 

[ceo]

Thanks bro,Ive never done pilates but I can imagine they get after it

bros you should go. lots of tight asses

 

[2Thick]

Bro the abs daily are really starting to show
Veins in the abs thismorning
Unfortunately with my carnivore diet my liver values do sit higher than normal
Supplements and bloodwork will determine if I run orals the whole way home on this one

That's a good thing about that muscle, you can overtrain it.

 

[SPOONMAN366]

Morning evo family

Last nights omad
-1kg rump steak
-6 egg omelette
-diced chicken breast
-chimchirri
-pork rinds

Calories
-2750
(Aimed for 2000 but the pork rinds got me )
-2 days in a row now I've gone over 2000
Thank god im going back to work and can dial back in

Last nights sleep
8 hrs

Today's workout

Leg day
+10 mg cardarine gw

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
1x 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
-ass to grass baby all the way up to 4 plates

Leg press
-strong explosive deep

Calf raises
-slow controlled strong


Abs
-easy money


Cardio
-marching home with that added gw



Mindset
- been a good week at home,body has really thanked me for the clean food and consistent sleep and workouts
-even though I have slipped on calories my physique is tight and really starting to shine
-tomorrow will be fly out day so there will be no training Thursday morning the grind will re start with shoulders n tris
-get through this next two weeks and fingers bloodwork will look good and start planning the oral run home for 9 weeks


Thanks gentlemen

See you when I hit the pilbara

Note
-some food porn from last night below

 

[waggat]

How do you feel with the reduced sleep while you're on site?

 

[SPOONMAN366]

How do you feel with the reduced sleep while you're on site?

Its rough bro tbh,by the 2nd week I definitely feel the workouts start declining,but you learn to become good friends with caffeine up there exp on nightshift

 

[waggat]

Its rough bro tbh,by the 2nd week I definitely feel the workouts start declining,but you learn to become good friends with caffeine up there exp on nightshift

Is it the conditions (night shift etc) or not enough time that's the problem?

 

[SPOONMAN366]

Is it the conditions (night shift etc) or not enough time that's the problem?

Its both tbh,its hard to explain to ppl who haven't experienced it
Your always chasing your tail up there
Its very prison like the way you schedule things around the time you have each day
Eating,training,doing laundry,sleep ect

 

[LevButlerov]

Its rough bro tbh,by the 2nd week I definitely feel the workouts start declining,but you learn to become good friends with caffeine up there exp on nightshift

you're not getting sleep?

 

[LevButlerov]

Morning evo family

Last nights omad
-1kg rump steak
-6 egg omelette
-diced chicken breast
-chimchirri
-pork rinds

Calories
-2750
(Aimed for 2000 but the pork rinds got me )
-2 days in a row now I've gone over 2000
Thank god im going back to work and can dial back in

Last nights sleep
8 hrs

Today's workout

Leg day
+10 mg cardarine gw

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
1x 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
-ass to grass baby all the way up to 4 plates

Leg press
-strong explosive deep

Calf raises
-slow controlled strong


Abs
-easy money


Cardio
-marching home with that added gw



Mindset
- been a good week at home,body has really thanked me for the clean food and consistent sleep and workouts
-even though I have slipped on calories my physique is tight and really starting to shine
-tomorrow will be fly out day so there will be no training Thursday morning the grind will re start with shoulders n tris
-get through this next two weeks and fingers bloodwork will look good and start planning the oral run home for 9 weeks


Thanks gentlemen

See you when I hit the pilbara

Note
-some food porn from last night below

Strong lower day with great depth and control on hack squats and leg press. The cardarine is doing its job for endurance so keep it at 10 mg pre-training and hold that ATG form while slowly adding load each week.

Food slip isn’t a problem with how clean your meals are, just tighten portions once you’re back at work. 8 hours of sleep and consistent recovery are clearly showing in how you describe your training and look.

 

[ballin2504]

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 Nov work on the abs and the cardio. I like the training altogether

 

[SPOONMAN366]

@SPOONMAN366 Nov work on the abs and the cardio. I like the training altogether

Work on the abs and cardio,ur saying I should change it up a bit?

 

[SPOONMAN366]

Good morning evo

I have made it to site,ready for a big 2 week push,gyms on this site are decent so exited


Last night's omad
2 x rump steaks
3 x loin chops
Roast pork
Chicken breast
Pork rinds

Calories
2500-3000



Last night's sleep
5.5hrs


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 10 reps 55 kg* up 2 reps

Smith shoulders
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
Single arm Cable raise shoulders
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg


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 12 reps 30 kg
1 x 12reps 45kg
1 x 10 reps 60kg

Cable fly crossover *
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg


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
-strong session getting extra reps on compound movements,cardio and abs on point still


Supplement changes

SLEEP STACK
-mag opticell powder
-magnesium sleep powder

LIVER STACK
-tudca ongoing
-nac ongoing

Calories
-last night has been the forth day in a row where i have gone over the 2k mark,unplanned but its happened,i think the daily cardio and abs is making me more hungry,im unsure how to take this exept to try my best to get back to 2000 asap like yesterday

I drink pepsi max every night before bed it's my weakness something ive done for years,it used to be a single can but while dieting I've upped it to 1.25litres with hope of satiety haha

Hope everyone has a banger of a day and is getting after it

 

[LevButlerov]

Good morning evo

I have made it to site,ready for a big 2 week push,gyms on this site are decent so exited


Last night's omad
2 x rump steaks
3 x loin chops
Roast pork
Chicken breast
Pork rinds

Calories
2500-3000



Last night's sleep
5.5hrs


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 10 reps 55 kg* up 2 reps

Smith shoulders
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
Single arm Cable raise shoulders
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg


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 12 reps 30 kg
1 x 12reps 45kg
1 x 10 reps 60kg

Cable fly crossover *
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg


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
-strong session getting extra reps on compound movements,cardio and abs on point still


Supplement changes

SLEEP STACK
-mag opticell powder
-magnesium sleep powder

LIVER STACK
-tudca ongoing
-nac ongoing

Calories
-last night has been the forth day in a row where i have gone over the 2k mark,unplanned but its happened,i think the daily cardio and abs is making me more hungry,im unsure how to take this exept to try my best to get back to 2000 asap like yesterday

I drink pepsi max every night before bed it's my weakness something ive done for years,it used to be a single can but while dieting I've upped it to 1.25litres with hope of satiety haha

Hope everyone has a banger of a day and is getting after it

Big push day and strong return to pressing with that 55 kg overhead PR showing solid shoulder drive. Keep smith work around 3x10 and progress weekly while holding form tight, and pairing delts with abs and treadmill 12/5/30 is a clean combo for conditioning.

At 2500–3000 cals with high meat meals you’re likely around 250 g protein, 200 g fats, and minimal carbs which explains the hunger creep. Pull fats slightly and add 50–75 g carbs from rice or oats post-workout to help recovery without losing leanness, and swap that Pepsi Max for sparkling water a few nights a week to taper the habit.

 

[SPOONMAN366]

Big push day and strong return to pressing with that 55 kg overhead PR showing solid shoulder drive. Keep smith work around 3x10 and progress weekly while holding form tight, and pairing delts with abs and treadmill 12/5/30 is a clean combo for conditioning.

At 2500–3000 cals with high meat meals you’re likely around 250 g protein, 200 g fats, and minimal carbs which explains the hunger creep. Pull fats slightly and add 50–75 g carbs from rice or oats post-workout to help recovery without losing leanness, and swap that Pepsi Max for sparkling water a few nights a week to taper the habit.

The rice and oats post workout won't be an option on carnivore bro
Plus with the omad style eating late in the day
The plan will be manipulating fats and proteins to help satiety while getting back to the 2000 calorie mark
and the sparkling water is a good catch i will definitely give this a go
Confident i can get back on track this week

 

[LevButlerov]

The rice and oats post workout won't be an option on carnivore bro
Plus with the omad style eating late in the day
The plan will be manipulating fats and proteins to help satiety while getting back to the 2000 calorie mark
and the sparkling water is a good catch i will definitely give this a go
Confident i can get back on track this week

Right you can't add carbs, good point, my bad. Go with higher fats and protein in that case.

 

[SPOONMAN366]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

 

[LevButlerov]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

You look big and ripped in that update and the fullness is coming through strong.
Leg press work looks clean with steady jumps in load and a solid top set at 230 kg. Keep that structure and next week aim to match the volume but push the top set another 10 kg if form stays tight.

NAC and TUDCA can be taken together with your evening meal without issue. Both work through different pathways and won’t cancel each other. Keep your one-meal plan steady around 2000 cals and let conditioning tighten up.

 

[SPOONMAN366]

You look big and ripped in that update and the fullness is coming through strong.
Leg press work looks clean with steady jumps in load and a solid top set at 230 kg. Keep that structure and next week aim to match the volume but push the top set another 10 kg if form stays tight.

NAC and TUDCA can be taken together with your evening meal without issue. Both work through different pathways and won’t cancel each other. Keep your one-meal plan steady around 2000 cals and let conditioning tighten up.

Hell yeah bro,spinning out with the fullness lately,thanks for the advice will keep the weights creeping up and continue with the supps and calorie control
Les go baby!

 

[LevButlerov]

Hell yeah bro,spinning out with the fullness lately,thanks for the advice will keep the weights creeping up and continue with the supps and calorie control
Les go baby!

Lets go, pump it hard

 

[Mobster]

On the calf raises I'd have had you do less sets, more reps and more weight. Say 30, 60 and 90kg x 20 plus each

 

[SPOONMAN366]

On the calf raises I'd have had you do less sets, more reps and more weight. Say 30, 60 and 90kg x 20 plus each

Sound advice thankyou will try this

 

[waggat]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

Het mate, looking good in the photo.

Why was this workout just one upper leg and one calf exercise?

 

[SPOONMAN366]

Het mate, looking good in the photo.

Why was this workout just one upper leg and one calf exercise?

Limited leg equipment at the gym up here bro
Hence why when im home I did deep on all extensions and hack squats
Still a solid workout with wht i achieved

 

[stevesmi]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

@SPOONMAN366 the leg press is looking good. pushing some good training with that. keep up the grind!

 

[SPOONMAN366]

@SPOONMAN366 the leg press is looking good. pushing some good training with that. keep up the grind!

Thanks mate enjoying the legs atm,looking forward to trying a new approach with the calves,really get them popping,will do

 

[stevesmi]

Thanks mate enjoying the legs atm,looking forward to trying a new approach with the calves,really get them popping,will do

Keep it up.

 

[ceo]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

bros it fine to take nac and tudca sure. as long as you don't take your supps around your orals you good @SPOONMAN366 i would space 1 hour

 

[2Thick]

Thanks mate enjoying the legs atm,looking forward to trying a new approach with the calves,really get them popping,will do

they say the calves are mega genetic. hopefully you can get some improvements though to them. the nice thing is they can be hit aggressively @SPOONMAN366

 

[SPOONMAN366]

they say the calves are mega genetic. hopefully you can get some improvements though to them. the nice thing is they can be hit aggressively @SPOONMAN366

My 2 years of running prior to lifting weights stretched them enough to where they grow well when trained properly,i uses to run the beach sand in the soft stuff in the past,i swear I heard Arnold talk about this somewhere

 

[Ulter]

My 2 years of running prior to lifting weights stretched them enough to where they grow well when trained properly,i uses to run the beach sand in the soft stuff in the past,i swear I heard Arnold talk about this somewhere

@SPOONMAN366 i hate running in sand lol. the last time i tried it i got such a bad cramp. my toes were bent.

 

[SPOONMAN366]

@SPOONMAN366 i hate running in sand lol. the last time i tried it i got such a bad cramp. my toes were bent.

Yeah it's only fun when your good at it,like running daily cardio bunny style lol

 

[Ulter]

Yeah it's only fun when your good at it,like running daily cardio bunny style lol

they have beach road races.

 

[SPOONMAN366]

Good morning evo



Last nights omad

2 x steaks
2 x chicken thighs
White fish
Droewors dried sausage
1 x bag pork rinds


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 100kg
1 x 04reps 120kg

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

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

Body weight Chest dips
2 x 12 reps
1 x 10 reps


Lat cable pull down close grip

1 x 10 reps 40kg
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
1 x 10 reps 17.5kg
Superset this with empty ez curl bar

Abs
-no abs today as rest day tomorrow but will be coming in to train them

Cardio
12 Incline 4 speed 50 mins
-skipping abs allowed extra time on treadmill

Summary

Happy with the strength today
After mobsters comment yesterday got me thinking
Slowly going to cut out the bullshit sets and concentrate on the working sets
Less volume more weight approach

Rest day tomorrow
-will still come in for abs stretches and cardio

Hope everyone has a blessed day
Thankyou gents

 

[toddthelineman]

liver values on the higher end

Quite a bit higher. Not to the moon, but double the range

keep running nac but deploy tudca

NAC binds other supps making both inert. Happened to me and was very frustrating.

I battled liver enzymes for a long time tried everything. GET THE N2Gaurd.

Some of these supplements have just got to be bunk man. N2guard had mine better than half what they were. Do it.

 

[SPOONMAN366]

Quite a bit higher. Not to the moon, but double the range

NAC binds other supps making both inert. Happened to me and was very frustrating.

I battled liver enzymes for a long time tried everything. GET THE N2Gaurd.

Some of these supplements have just got to be bunk man. N2guard had mine better than half what they were. Do it.

Ive covered this before bro,its not available in Australia
Its cost more than twice the amount to get it sent from America

 

[ROIDDERS]

Good morning evo



Last nights omad

2 x steaks
2 x chicken thighs
White fish
Droewors dried sausage
1 x bag pork rinds


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 100kg
1 x 04reps 120kg

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

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

Body weight Chest dips
2 x 12 reps
1 x 10 reps


Lat cable pull down close grip

1 x 10 reps 40kg
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
1 x 10 reps 17.5kg
Superset this with empty ez curl bar

Abs
-no abs today as rest day tomorrow but will be coming in to train them

Cardio
12 Incline 4 speed 50 mins
-skipping abs allowed extra time on treadmill

Summary

Happy with the strength today
After mobsters comment yesterday got me thinking
Slowly going to cut out the bullshit sets and concentrate on the working sets
Less volume more weight approach

Rest day tomorrow
-will still come in for abs stretches and cardio

Hope everyone has a blessed day
Thankyou gents

wow tremendous update from today. bicep curls seated open hand are on point. maybe do some abs later just a few sets for good measure @SPOONMAN366

 

[SPOONMAN366]

wow tremendous update from today. bicep curls seated open hand are on point. maybe do some abs later just a few sets for good measure @SPOONMAN366

Its all time up here bro
2 hr sessions
Using every minute in there wisely though Lol

 

[RoySimpson]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

@SPOONMAN366 looking awesome bro! Solid work!

 

[2Thick]

My 2 years of running prior to lifting weights stretched them enough to where they grow well when trained properly,i uses to run the beach sand in the soft stuff in the past,i swear I heard Arnold talk about this somewhere

yeah i can imagine

 

[ROIDDERS]

Its all time up here bro
2 hr sessions
Using every minute in there wisely though Lol

2 hours wow

 

[SPOONMAN366]

2 hours wow

Hr of weights
Half hr cardio
Half hr abs

 

[toddthelineman]

Ive covered this before bro,its not available in Australia
Its cost more than twice the amount to get it sent from America

It’s not cheap, but how much should a person spend on things that aren’t working? I have had success with injecting glutathione as well, but the last time I tried it it didn’t do much. Idk why

 

[SPOONMAN366]

It’s not cheap, but how much should a person spend on things that aren’t working? I have had success with injecting glutathione as well, but the last time I tried it it didn’t do much. Idk why

As @LevButlerov stated earlier they Can be taken together without issue.

with bloodwork every 3 weeks it allows me to assess everything and alter the cycle where I need to.

If it doesn't help the liver values il implement another approach

 

[Allupfromhere]

Ive covered this before bro,its not available in Australia
Its cost more than twice the amount to get it sent from America

Add the tudca it def will help bro, take nac by itself, not with other supps to minimise interferance.

 

[toddthelineman]

As @LevButlerov stated earlier they Can be taken together without issue.

with bloodwork every 3 weeks it allows me to assess everything and alter the cycle where I need to.

If it doesn't help the liver values il implement another approach

Right on bro. I apologize for nitpicking, just trying to help with what I experienced

 

[SPOONMAN366]

Right on bro. I apologize for nitpicking, just trying to help with what I experienced

All good my bro,appreciate everyone's experiences and inputs

 

[LevButlerov]

Hr of weights
Half hr cardio
Half hr abs

Good day

As @LevButlerov stated earlier they Can be taken together without issue.

with bloodwork every 3 weeks it allows me to assess everything and alter the cycle where I need to.

If it doesn't help the liver values il implement another approach

You mean which peps?

 

[SPOONMAN366]

Good day

You mean which peps?

?

 

[LevButlerov]

?

Sorry I was typing fast I was trying to say which peptides are you using now? confirm please. I hit post before it finished turns out.
and yes you can stack n2guard and nac but split dose on time 2hours apart.

 

[ROIDDERS]

Hr of weights
Half hr cardio
Half hr abs

You are the man for sure.

 

[SPOONMAN366]

You are the man for sure.

I try my best bro,all about it tbh

 

[ROIDDERS]

I try my best bro,all about it tbh

EVO family respect!

 

[SPOONMAN366]

Yesterday

Rest day
-kept it simple for a rest day
-Cardio 12 5 30
-Abs 27 mins
-Stretches

Last nights omad
-2 x steaks
-roast beef
-pork chop
-beef jerky
(Been introducing garlic and chilli to meals this week,Body's craving chilli lately)


Calories
-2240
(Also playing with the calories but monitoring closely)

Last night's sleep
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 50 kg
1 x 10reps 55 kg
1 x 07 reps 57.5kg*** pr extra 2.5kg


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


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


Cross over cable
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 08 reps 12.5kg

Cable raise shoulders
1 x 10 reps 7.5kg
1x 10 reps 10kg

Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins all up


Cardio
-didnt have anything in the tank,tried to push but had to bail out


Summary
-shoulders felt heavy today didn't enjoy it,hit 57.5kg on press havnt done that weight for some time
-Abs felt good introducing weights 2.5 kg plates on holds and 5kg bumper on the back during planks going to experiment with this

Cardio
-don't know what happened but as soon as I stepped on the treadmill my legs started fighting me,jumped on the spin bike same thing,called it in the end and walked out

Calories
-this week has been hard yakka so far,41° up here atm,drinking water and literally eating teaspoons of salt during the day to survive,body is burning

Physique 10.5 weeks out
-quick physique shot,little fluffy after last night,happy with the abs veins coming in nicely,if someone could roughly pinpoint my bf% be appreciated,I've no idea at this point

Thanks my guys
Hope everyone had a good weekend and ready for this week's grind

See you tomorrow for legs

 

[ballin2504]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

@SPOONMAN366
Awesome update man you’re looking really good. Also, keep killing it.

 

[LevButlerov]

Yesterday

Rest day
-kept it simple for a rest day
-Cardio 12 5 30
-Abs 27 mins
-Stretches

Last nights omad
-2 x steaks
-roast beef
-pork chop
-beef jerky
(Been introducing garlic and chilli to meals this week,Body's craving chilli lately)


Calories
-2240
(Also playing with the calories but monitoring closely)

Last night's sleep
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 50 kg
1 x 10reps 55 kg
1 x 07 reps 57.5kg*** pr extra 2.5kg


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


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


Cross over cable
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 08 reps 12.5kg

Cable raise shoulders
1 x 10 reps 7.5kg
1x 10 reps 10kg

Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins all up


Cardio
-didnt have anything in the tank,tried to push but had to bail out


Summary
-shoulders felt heavy today didn't enjoy it,hit 57.5kg on press havnt done that weight for some time
-Abs felt good introducing weights 2.5 kg plates on holds and 5kg bumper on the back during planks going to experiment with this

Cardio
-don't know what happened but as soon as I stepped on the treadmill my legs started fighting me,jumped on the spin bike same thing,called it in the end and walked out

Calories
-this week has been hard yakka so far,41° up here atm,drinking water and literally eating teaspoons of salt during the day to survive,body is burning

Physique 10.5 weeks out
-quick physique shot,little fluffy after last night,happy with the abs veins coming in nicely,if someone could roughly pinpoint my bf% be appreciated,I've no idea at this point

Thanks my guys
Hope everyone had a good weekend and ready for this week's grind

See you tomorrow for legs

Big arms and shoulders in the pics, press strength is climbing back nicely with that 57.5 kg PR. Rear delt and cable work filled it out well even with fatigue hitting hard at the end.

Calories at 2240 are fine for now, just get daily electrolytes in there. Drop 1 cardio session this week to recover better and come back stronger for legs tomorrow.

 

[waggat]

Yesterday

Rest day
-kept it simple for a rest day
-Cardio 12 5 30
-Abs 27 mins
-Stretches

Last nights omad
-2 x steaks
-roast beef
-pork chop
-beef jerky
(Been introducing garlic and chilli to meals this week,Body's craving chilli lately)


Calories
-2240
(Also playing with the calories but monitoring closely)

Last night's sleep
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 50 kg
1 x 10reps 55 kg
1 x 07 reps 57.5kg*** pr extra 2.5kg


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


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


Cross over cable
1 x 10 reps 5kg
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 08 reps 12.5kg

Cable raise shoulders
1 x 10 reps 7.5kg
1x 10 reps 10kg

Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins all up


Cardio
-didnt have anything in the tank,tried to push but had to bail out


Summary
-shoulders felt heavy today didn't enjoy it,hit 57.5kg on press havnt done that weight for some time
-Abs felt good introducing weights 2.5 kg plates on holds and 5kg bumper on the back during planks going to experiment with this

Cardio
-don't know what happened but as soon as I stepped on the treadmill my legs started fighting me,jumped on the spin bike same thing,called it in the end and walked out

Calories
-this week has been hard yakka so far,41° up here atm,drinking water and literally eating teaspoons of salt during the day to survive,body is burning

Physique 10.5 weeks out
-quick physique shot,little fluffy after last night,happy with the abs veins coming in nicely,if someone could roughly pinpoint my bf% be appreciated,I've no idea at this point

Thanks my guys
Hope everyone had a good weekend and ready for this week's grind

See you tomorrow for legs

Nice work getting through that workout given the conditions you're facing up there mate! Looking good in photo as well. Arms look awesome!

 

[SPOONMAN366]

Nice work getting through that workout given the conditions you're facing up there mate! Looking good in photo as well. Arms look awesome!

Thanks my bro

 

[LevButlerov]

Thanks my bro

Stay strong

 

[SPOONMAN366]

Sorry I was typing fast I was trying to say which peptides are you using now? confirm please. I hit post before it finished turns out.
and yes you can stack n2guard and nac but split dose on time 2hours apart.

No peptides
Current cycle remains same
-450 test
-200 mast e
-gw cardarine on leg day

 

[25homes]

Morning evo family

Last nights omad
-2 x steaks
-roast beef
-pulled pork

Calories
-2000

Last nights sleep


Today's workout

Leg day
+10 mg cardarine gw

There is no Hack squats machine here unfortunately so leg press it is


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 160kg
1x 10 reps 210kg
1 x 10 reps 230kg* up 10kg


Seated Calf raise
1 x 12 reps 30kg
1 x 12 reps 40kg
1 x 12 reps 50kg
1 x 12 reps 60kg
1 x 12 reps 70kg
1 x 12 reps 80kg
Wanted to go heavier but pulled out early as was hogging the smith


Abs
-usual routine 27mins

Cardio
12 5 30

Mindset
-we are officially 11 weeks out
-22 days before deploying orals for the home stretch
-I am in a really good place physically and mentally
-now is not the time to get comfortable
-I want some serious condition over the next 3 weeks before leaning on any orals


Calorie control
-pepsi max still going,u will never take this from me
-keen to implement soda water to try and kick wean

Supplement question i need answered
-I eat my one meal at 630 pm
-I also take my nac and tudca before meal
-is it ok to take nac with tudca
-or does one cancel out the other

Quick physique update below
We are looking a bit fluffy after the calories hiccup but we are now back on track

Thanks gentlemen

Nice leg work bro

 

[LevButlerov]

No peptides
Current cycle remains same
-450 test
-200 mast e
-gw cardarine on leg day

Nothing changed good how about adding some peptides? igf or hgh or light bpc

 

[SPOONMAN366]

Good afternoon evo


Monday night issues

Power at camp
-finished work and headed back to camp upon arrival no power or water,this led to ppl staying in the kitchen area most of the night as they had generators thank god,ppl could still eat,going to your room for sleep was not an option without ac,we spent until midnight in the TV room at camp as it had ac and drinking water until the issue was fixed and could finally sleep


Calories
-rump steak
-roast lamb
-lamb chops
-droewors sausages

Sleep
-5 hrs

Summary
-is what it is up here sometimes bushfire,cyclones will knock out the power grid,we are remote up here it is understandable and out of anyone's control
Glad they rectified the issue in the end

Tuesday

Training
-after Mondays episode this was not an option

Work
-last day shift
-nightshift transition
-Hibernation time thank god


Tuesday omad dinner
-steak x 2
-half chicken
-6 prawns
-beef brisket
Beef jerky

Calories
-2350

Sleep
-7 hrs

Wed morning breakfast
Then back to bed
-bacon
-eggs
-Scrambled eggs
-jerky
-pork rinds

Calories
2000

Sleep
-6 hrs


Total Hibernation
-13 -14 hrs sleep
-4000-4500 calories

Standard nightshift transition training the body to eat breakfast as omad


Long story short missed out on training for a day transition into nightshift as per usual with some extra calories and some proper rest and sleep


Wednesday

Push
(Were going for shoulders again)

Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 50 kg
1 x 10 reps 57.5kg***(up 3 reps)


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 09 reps 100 kg*** up 2 reps


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 reps 67.5kg ** up 7.5kg

Triceps dumbell behind head
10 x reps 20kg
10 x reps 22.5kg
10 x reps 25kg
10 x reps 30kg

Cable extension crossover
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Cable rope extension
1 x 10 reps 20kg
1 x 10reps 25kg

Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins all up


Cardio
-12 5 30


Summary
-overhead and smith both up on reps
-triceps were solid considering ive been slack with them
-Ab training a burner,using weights now
(No more glide through it with ease)
-cardio strong after 2 days off
-physique still looking tight

This week's plan
-get back to the 2000 mark
-ride out this week of nightshift
-32 hr fast on fly out day
-get ready for bloodwork and start planning the last 8 weeks with orals


Hope everyone is well and having a good week so far,thankyou gentlemen See you tomorrow for legs

 

[SPOONMAN366]

Nothing changed good how about adding some peptides? igf or hgh or light bpc

That's a negative my guy,its hard enough wrapping my oils in cotton wool and getting them up to site in one peice and not letting the climate effect them

 

[SPOONMAN366]

Nothing changed good how about adding some peptides? igf or hgh or light bpc

Never tried hgh,do you think it would be ok on carnivore diet,and while im on a cut

 

[toddthelineman]

Never tried hgh,do you think it would be ok on carnivore diet,and while im on a cut

I have done it. That was the only time I would say that I looked freaky lean. You would like it, no doubt. I was traveling for work at the time and using genotropin pens, which supposedly have a better preservative, but I still kept it in a yeti cooler with a large block of ice that wouldn’t melt as fast as ice cubes.

 

[SPOONMAN366]

I have done it. That was the only time I would say that I looked freaky lean. You would like it, no doubt. I was traveling for work at the time and using genotropin pens, which supposedly have a better preservative, but I still kept it in a yeti cooler with a large block of ice that wouldn’t melt as fast as ice cubes.

Im very uneducated on it as i have never contemplated using it,could u point me in the right direction to do some research perhaps?

 

[toddthelineman]

Im very uneducated on it as i have never contemplated using it,could u point me in the right direction to do some research perhaps?

Yeah there’s just loads and loads of podcasts about hgh, but it’s hard to filter through all the bullshit and conflicting information. Surely there’s some good EVO podcasts on hgh to get you started. I’ve been using mk677 instead of hgh lately because it’s a fraction of the cost, and it’s oral and doesn’t require refrigeration. I take it at night, when I took it in the day time I was so hungry I couldn’t believe it, but that’s not a problem at night. It pairs well with low carb/zero carb diets because one thing that anything hgh related does is it releases triglycerides from your fat cells. If you have higher blood glucose when that happens that’s not ideal. But if you burn it off while the trigs are liberated… boom! Freaky lean. For your work lifestyle I recommend looking into mk677. It WORKS. Like it’s some serious firepower for your dollar

 

[SPOONMAN366]

Yeah there’s just loads and loads of podcasts about hgh, but it’s hard to filter through all the bullshit and conflicting information. Surely there’s some good EVO podcasts on hgh to get you started. I’ve been using mk677 instead of hgh lately because it’s a fraction of the cost, and it’s oral and doesn’t require refrigeration. I take it at night, when I took it in the day time I was so hungry I couldn’t believe it, but that’s not a problem at night. It pairs well with low carb/zero carb diets because one thing that anything hgh related does is it releases triglycerides from your fat cells. If you have higher blood glucose when that happens that’s not ideal. But if you burn it off while the trigs are liberated… boom! Freaky lean. For your work lifestyle I recommend looking into mk677. It WORKS. Like it’s some serious firepower for your dollar

Hell yeah mk677 might be an option here my bro let me think on this

 

[LevButlerov]

Never tried hgh,do you think it would be ok on carnivore diet,and while im on a cut

Light hgh with carnivore would work I'll get to your mk677 thread soon

 

[LevButlerov]

That's a negative my guy,its hard enough wrapping my oils in cotton wool and getting them up to site in one peice and not letting the climate effect them

Oh I get it, it's a work location issue. You can use mk677 though no issues.

 

[SPOONMAN366]

Morning evo family

This mornings omad
- 2 x steaks(gift from a crew member )
-Bacon
-eggs
-sausages
-Biltong

Calories
-2200

Last nights sleep
-6 hrs

Today's workout

Leg day
+10 mg cardarine gw


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 170kg
1x 10 reps 210kg
1 x 10 reps 240* up 10kg


Seated Calf raise
1 x 20 reps 30kg

1 x 20 reps 60kg

1 x 18 reps 90kg


Seated leg curl

1 x 10 reps 30kg
1 x 10 reps 50kg
1 x 12reps 70kg
1 x 10 reps 90kg

Seated leg extensions
1 x 10 reps 30kg
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 12 reps 90kg


Abs
-usual routine 27mins

Cardio
12 5 30

Summary

Leg press
-explosive strong deep
Hitting 240 was goal today

Calf raises
-jesus christ trying to kill a man mobster,im all about it though,this will be the new routine for calves

Hamstrings
-were strong and explosive today

Abs
-no longer easy as im implementing weights to the routine,this will be new routine daily

Cardio
-12 5 30 is strong,il say it again 'cardarine for leg day' your welcome


Thanks gentlemen
Hope everyone is staying strong and getting through the week OK

 

[Allupfromhere]

Im very uneducated on it as i have never contemplated using it,could u point me in the right direction to do some research perhaps?

Thread 'AE Info Series - No.2 - Everything HGH' https://www.evolutionary.org/forums/threads/ae-info-series-no-2-everything-hgh.101840/

This is worth a read if your looking into hgh brother

 

[SPOONMAN366]

Thread 'AE Info Series - No.2 - Everything HGH' https://www.evolutionary.org/forums/threads/ae-info-series-no-2-everything-hgh.101840/

This is worth a read if your looking into hgh brother

Thanks my bro,il definitely do some research when I get a chance, appreciate it

 

[Allupfromhere]

Thanks my bro,il definitely do some research when I get a chance, appreciate it

Anytime brother, keep killing it! You do well to manage everything with your field of work, huge respect!

 

[LevButlerov]

Morning evo family

This mornings omad
- 2 x steaks(gift from a crew member )
-Bacon
-eggs
-sausages
-Biltong

Calories
-2200

Last nights sleep
-6 hrs

Today's workout

Leg day
+10 mg cardarine gw


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 170kg
1x 10 reps 210kg
1 x 10 reps 240* up 10kg


Seated Calf raise
1 x 20 reps 30kg

1 x 20 reps 60kg

1 x 18 reps 90kg


Seated leg curl

1 x 10 reps 30kg
1 x 10 reps 50kg
1 x 12reps 70kg
1 x 10 reps 90kg

Seated leg extensions
1 x 10 reps 30kg
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 12 reps 90kg


Abs
-usual routine 27mins

Cardio
12 5 30

Summary

Leg press
-explosive strong deep
Hitting 240 was goal today

Calf raises
-jesus christ trying to kill a man mobster,im all about it though,this will be the new routine for calves

Hamstrings
-were strong and explosive today

Abs
-no longer easy as im implementing weights to the routine,this will be new routine daily

Cardio
-12 5 30 is strong,il say it again 'cardarine for leg day' your welcome


Thanks gentlemen
Hope everyone is staying strong and getting through the week OK

Good leg session. The 240 kg press and heavier curls show solid output, and adding weighted abs is smart to get the core pump.

The steak and egg meal fits your OMAD plan well, clean high-protein and calorie dense.

Cardarine at 10 mg pre leg day clearly works well for endurance. I love some gw @SPOONMAN366

 

[Mobster]

Light hgh with carnivore would work I'll get to your mk677 thread soon

As per a reply yesterday NO MK677 on a cut due to the hunger issue

 

[LevButlerov]

As per a reply yesterday NO MK677 on a cut due to the hunger issue

Depends on the person @Mobster

 

[SPOONMAN366]

Good evening evo
Good afternoon evo family

We are officially 10 weeks out

Last nights omad

Steak
Bacon
Eggs
Sausages
Pork crackle


Calories 2000

SLEEP
-5.5 hrs


Today's workout
Chest + bis

Hammer strength chest press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 09 reps 120kg



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

Cable flys 2nd*
1 x 10 reps 10kg
1 x 10reps 12.5kg
2 x 10 reps 15kg

Machine flys*4th
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 12 reps 75kg
1 x 10 reps 90kg

Body weight Chest dips*
3 x 10 reps

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1x 10 reps 15 kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar

Abs
-27 mins usual routine,did it without adding weights today

Cardio
12 Incline 4 speed 40 mins

Summary

Happy with the strength today
Although I didn't get my 130 on chest
Still pushed to failure either clean reps
Nightshift fatigue setting in bit still getting through it,rest day tomorrow will help

Physique
-physiques slipped a bit
The increase in calories here n there and the nightshift fatigue doesn't help
I swear every time I go on nightshift my body freaks out and holds water for some reason hence why my 32 hr fast at the end of nightshift works in my favour as a reset

Mindset
-feeling hopeful and trusting in the process,5 more nights till hometime with 10 weeks left im in a really good place and exited to introduce orals in 2 weeks pending bloodwork
Rest day tomorrow
-walk some laps around the oval if anything get some sunshine and get ready for final 4 shifts of work

Hope everyone has a blessed day

10 week photos attached below

 

[Allupfromhere]

Good evening evo
Good afternoon evo family

We are officially 10 weeks out

Last nights omad

Steak
Bacon
Eggs
Sausages
Pork crackle


Calories 2000

SLEEP
-5.5 hrs


Today's workout
Chest + bis

Hammer strength chest press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 09 reps 120kg



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

Cable flys 2nd*
1 x 10 reps 10kg
1 x 10reps 12.5kg
2 x 10 reps 15kg

Machine flys*4th
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 12 reps 75kg
1 x 10 reps 90kg

Body weight Chest dips*
3 x 10 reps

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1x 10 reps 15 kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar

Abs
-27 mins usual routine,did it without adding weights today

Cardio
12 Incline 4 speed 40 mins

Summary

Happy with the strength today
Although I didn't get my 130 on chest
Still pushed to failure either clean reps
Nightshift fatigue setting in bit still getting through it,rest day tomorrow will help

Physique
-physiques slipped a bit
The increase in calories here n there and the nightshift fatigue doesn't help
I swear every time I go on nightshift my body freaks out and holds water for some reason hence why my 32 hr fast at the end of nightshift works in my favour as a reset

Mindset
-feeling hopeful and trusting in the process,5 more nights till hometime with 10 weeks left im in a really good place and exited to introduce orals in 2 weeks pending bloodwork
Rest day tomorrow
-walk some laps around the oval if anything get some sunshine and get ready for final 4 shifts of work

Hope everyone has a blessed day

10 week photos attached below

Fuck yeah brother this update is proper
Strong numbers all round bro even though you didnt get the 130 on chest!
I could destroy that meal right now hahaha i have noticed you gotta little weakness for the pork crackling lol

Looking great bro, solid!

 

[SPOONMAN366]

Fuck yeah brother this update is proper
Strong numbers all round bro even though you didnt get the 130 on chest!
I could destroy that meal right now hahaha i have noticed you gotta little weakness for the pork crackling lol

Looking great bro, solid!

Thanks bro,means a lot,starting to get in my head a bit i think,trusting the process
Bro pork crackle is life
I once got a 3 kg bag delivered to my house should have seen the size of it

 

[Allupfromhere]

Thanks bro,means a lot,starting to get in my head a bit i think,trusting the process

The difference is huge when you truely lock in brother! Watch how fast your momentum builds now

Bro pork crackle is life
I once got a 3 kg bag delivered to my house should have seen the size of it

Hahahaha it was always big in my house growing up coming from pacific asian backround hahaha. Still love it now even though i dont eat it very often lol

 

[LevButlerov]

Good evening evo
Good afternoon evo family

We are officially 10 weeks out

Last nights omad

Steak
Bacon
Eggs
Sausages
Pork crackle


Calories 2000

SLEEP
-5.5 hrs


Today's workout
Chest + bis

Hammer strength chest press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 09 reps 120kg



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

Cable flys 2nd*
1 x 10 reps 10kg
1 x 10reps 12.5kg
2 x 10 reps 15kg

Machine flys*4th
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 12 reps 75kg
1 x 10 reps 90kg

Body weight Chest dips*
3 x 10 reps

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1x 10 reps 15 kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar

Abs
-27 mins usual routine,did it without adding weights today

Cardio
12 Incline 4 speed 40 mins

Summary

Happy with the strength today
Although I didn't get my 130 on chest
Still pushed to failure either clean reps
Nightshift fatigue setting in bit still getting through it,rest day tomorrow will help

Physique
-physiques slipped a bit
The increase in calories here n there and the nightshift fatigue doesn't help
I swear every time I go on nightshift my body freaks out and holds water for some reason hence why my 32 hr fast at the end of nightshift works in my favour as a reset

Mindset
-feeling hopeful and trusting in the process,5 more nights till hometime with 10 weeks left im in a really good place and exited to introduce orals in 2 weeks pending bloodwork
Rest day tomorrow
-walk some laps around the oval if anything get some sunshine and get ready for final 4 shifts of work

Hope everyone has a blessed day

10 week photos attached below

Good chest and arm training while running low sleep. The 120 kg incline press and cardario 40 min impressive!

Side abs look tight in the update, conditioning is holding well even through night shifts.

 

[stevesmi]

Morning evo family

This mornings omad
- 2 x steaks(gift from a crew member )
-Bacon
-eggs
-sausages
-Biltong

Calories
-2200

Last nights sleep
-6 hrs

Today's workout

Leg day
+10 mg cardarine gw


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 170kg
1x 10 reps 210kg
1 x 10 reps 240* up 10kg


Seated Calf raise
1 x 20 reps 30kg

1 x 20 reps 60kg

1 x 18 reps 90kg


Seated leg curl

1 x 10 reps 30kg
1 x 10 reps 50kg
1 x 12reps 70kg
1 x 10 reps 90kg

Seated leg extensions
1 x 10 reps 30kg
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 12 reps 90kg


Abs
-usual routine 27mins

Cardio
12 5 30

Summary

Leg press
-explosive strong deep
Hitting 240 was goal today

Calf raises
-jesus christ trying to kill a man mobster,im all about it though,this will be the new routine for calves

Hamstrings
-were strong and explosive today

Abs
-no longer easy as im implementing weights to the routine,this will be new routine daily

Cardio
-12 5 30 is strong,il say it again 'cardarine for leg day' your welcome


Thanks gentlemen
Hope everyone is staying strong and getting through the week OK

@SPOONMAN366 very nice job on this. a lot of good training you are doing. keeping the gas on the pedal!