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

[Pigsy]

Good chest and arm session, 130kg press and 120kg incline both strong even in that heat. Impressive you train there! @SPOONMAN366
and you're not an idiot to refeed big, this refeed will help you lean and grown long term you'll see
there is a mental aspect to this game too, so this will help a lot.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

Refeeds at the right time. Help progress

 

[SPOONMAN366]

I wouldn't stress the food too much bro. With your physique and training you should burn through a massive refeed pretty easily.

I'm more worried about your sleep..only 5 hrs?

Its the standard with my lifestyle,it's not ideal but it's the way it is unfortunately

 

[rizzlekdizzle]

I used to do some work up north - often these guys are waking up at 3am - it can be hard to get proper sleep in when on site

 

[LevButlerov]

I used to do some work up north - often these guys are waking up at 3am - it can be hard to get proper sleep in when on site

bad sleep is the worst I hate it

 

[ballin2504]

Good Morning Evo Family,

We’re officially 8 weeks out from Thailand!
Let’s go — time to lock it in!


---

Current Protocol

Day 3:

20mg Tbol

20mg Cardarine



---

Last Night’s OMAD Meal

500g beef mince

4 eggs

2 Mediterranean sausages

Chilli, garlic, jalapeños


Calories: ~2,000
Macros: 190g protein / 145g fat

Sleep: 7 hours — still quite broken
Weight: 80.8kg — holding steady ️


---

Training — Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 40kg

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 10 @ 130kg PB

1 x 7 @ 135kg PB


Incline Press

1 x 10 @ 60kg

1 x 6 @ 100kg


Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 60kg

1 x 10 @ 75kg

1 x 10 @ 90kg


Chest Dips (Bodyweight)

3 x 10


Single-Arm Low Row

1 x 10 @ 12.5kg

1 x 10 @ 20kg

1 x 10 @ 30kg PB


Hammer Strength Lat Pulldown (Single-Arm)

1 x 10 @ 20kg

1 x 10 @ 30kg


Close-Grip Cable Pulldown

1 x 10 @ 50kg

1 x 10 @ 70kg

1 x 10 @ 90kg


Seated Bicep Curls (Open-Hand Grip)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg
Superset with empty EZ curl bar


Abs: 27 mins — standard routine
Cardio: 30 mins (Incline 12 / Speed 5)


---

Session Summary

Big volume and solid top sets today.

Stoked to hit 130kg x10 and 135kg x7 PBs on Hammer Press

Back felt well-isolated and responsive.

Only day 3 on Tbol and GW, but everything felt perfectly on point today.



---

Supplements

Proviron left in for now (high SHBG yesterday) — will reassess next bloods.

Telmisartan increased from 40mg → 60mg.

Oral L-Carnitine added.

Taurine added to support Tbol use.



---

Nutrition Notes

UFC day with the lads tomorrow cancelled.

Refeed day moved to Tuesday (day before flying back to work).

Holding firm at 2,000 calories until then.



---

Meals (Photos Attached)

Recent OMAD meals have been on point:

Beef mince and sausage mix shaped into meatballs

Chopped omelette

Topped with jalapeños and homemade soy–garlic–chilli sauce


Been absolutely hooked on garlic and chilli lately — must be the Thailand energy kicking in


---

Tomorrow

Rest day — recovery mode on.

Thanks, gentlemen. Wishing everyone a strong and blessed weekend!

@SPOONMAN366 Thailand will be here before you know it. Great update brother

 

[BeMe]

Its the standard with my lifestyle,it's not ideal but it's the way it is unfortunately

Eh we do the best with what we got. You live the camp life right? I think I remember you talking about it with @Allupfromhere about it.

I only mentioned sleep cuz it's really the only space I see for improvement in your update. The food is only an issue if you're doing it everyday. No need to beat yourself up about 1 day

 

[BeMe]

bad sleep is the worst I hate it

Sure you do lol

 

[SPOONMAN366]

@SPOONMAN366 Thailand will be here before you know it. Great update brother

brother

 

[SPOONMAN366]

I used to do some work up north - often these guys are waking up at 3am - it can be hard to get proper sleep in when on site

Yeah it's ruthless bro,bed by 8pm,up by 2am for the gym,site by 6am
This caffeine addiction becomes a lifeline

 

[Allupfromhere]

Good morning, EVO family!

Last night’s OMAD:

1kg rump steak

8 eggs

Sugar-free jelly

Pork rinds

Pepsi Max


Toppings:

Pickled ginger

Jalapeños

Soy, garlic, and chilli mix

Celtic salt


Calories: 2,100
Macros:

Protein: 265g

Fat: 100g

Carbs: 15g


OMG — this was an absolute flavour bomb! Definitely one of the few home meals I’ll be repeating regularly.

Sleep: 6 hours
Weigh-in: 82.5 → 81kg
Weight is back under control again


---

Today’s Workout: Leg Day

Hack Squats

2 × 10 @ 40kg

2 × 10 @ 80kg

2 × 10 @ 120kg

2 × 10 @ 160kg


Leg Press

1 × 12 @ 40kg

1 × 10 @ 80kg

1 × 10 @ 120kg

1 × 10 @ 160kg

1 × 10 @ 200kg

1 × 10 @ 240kg


Seated Calf Raise (Smith Machine)

1 × 20 @ 30kg

1 × 20 @ 60kg

1 × 20 @ 90kg (controlled to 12, then pushed to 20)


Standing Hamstring Curls (each leg)

1 × 10 @ 10kg

1 × 10 @ 12.5kg

1 × 12 @ 15kg


Abs: Usual 27-minute routine with added weight
Cardio: 12-5-30


---

Workout Summary

Hack Squats: Ass to grass — focusing on perfect form before pushing heavier than 4 plates.
Leg Press: Feeling explosive and strong — working my way up to 240kg.
Calves: The new routine is on fire Loving it.
Abs: Staying consistent.
Cardio: Money, baby.


---

Refeed

Refeed day today — hitting the city to mentally and physically recharge before the next two weeks away.


---

RNR Summary

My week off has come to an end, and I’ve really enjoyed it — time well spent with friends, family, good food, great training, and some epic pre-summer weather

Driving to the city today and spending the night before flying back to work early tomorrow.
Thailand isn’t going to pay for itself — and those ladyboys aren’t cheap

Tomorrow will be a rest day since fly-out days are always big.


---

Mindset

Feeling genuinely happy with where I’m at. With 7.5 weeks to go, this is hands down the best I’ve ever looked.
The final package come Christmas is going to be unreal — and I’ve got a little surprise planned for the final two weeks to really bring it home.


---

Pics attached:

Last night’s OMAD

A special spot I go to for serenity before heading back to work


See you all when I’m back on-site — ready to grind and get back into the usual routine.

Thanks, gentlemen

Bro that is purel Demolition day on the legs glad to here you got some down time back home bro... our bodies are built to be pushed to the limits but its the mental recharge if nothing else.

EVO DAILY CHECK-IN

Location: Pilbara
Phase: 2-Week Push
Day 1


---

OMAD (One Meal a Day) – Last Night

2 x Steaks

3 x Lamb Chops

Roast Beef

Beef Jerky / Biltong


Total Calories: ~3000


---

Sleep

5 Hours



---

Workout: Chest + Biceps

(+ = rep increase | – = rep decrease)

Hammer Strength Chest Press

10 reps @ 40kg

10 reps @ 60kg

10 reps @ 80kg

10 reps @ 120kg

7 reps @ 130kg (–)


Incline Press

10 reps @ 60kg

10 reps @ 100kg (+)

4 reps @ 120kg (+)


Cable Flys

10 reps @ 10kg

10 reps @ 12.5kg

9 reps @ 15kg (–)


Bodyweight Chest Dips

3 sets x 10 reps


Close-Grip Lat Pulldown (Cable)

10 reps @ 50kg

10 reps @ 70kg

7 reps @ 90kg


Single-Arm Lat Pulldown (Cable)

10 reps @ 15kg

10 reps @ 20kg

10 reps @ 25kg


Spider Curls (EZ Bar)

15 reps @ 10kg

15 reps @ 15kg

15 reps @ 20kg
Superset with 17.5kg Dumbbell Hammer Curls


Seated Open-Hand Bicep Curls

3 sets x 10 reps @ 12.5kg
Superset with empty EZ Curl Bar – focus on control and squeeze at top



---

Core & Cardio

Abs: 27 mins (usual routine)

Cardio: Incline 12 | Speed 5 | 40mins



---

Performance Summary

Chest not as strong today

Back felt solid

Biceps: massive pump

Abs consistent

Cardio: added 10 mins as self-punishment



---

Worksite Update

The Pilbara heat is brutal — mid-40s during the day

Big rope jobs this week = plenty of calories burned

Next 3 swings will be a grind, but goal is to finish this cycle strong while staying on OMAD



---

Nutrition & Discipline

Tuesday: Refeed — way out of control

Last night: Another spillover (~3000 cals)

2 off-plan days total


Not beating myself up — just resetting and locking back in.


---

Mindset

Yeah, I stuffed up with food the last 2 days — ate like an absolute idiot
But it’s done. Now the focus is discipline, consistency, and survival through this next brutal stretch.


---

Final Thoughts

Thanks, gentlemen — hope everyone’s smashing their week.
Stay strong, stay sharp, and push through.

Bro you may not have felt strong but the push on weight and volume for those presses say other wise
Legend we only human we cant get it right all the time, dont even stress about it. You moving like an animal at the moment so no chance its throwing off any momentum at all.

Its the standard with my lifestyle,it's not ideal but it's the way it is unfortunately

Hard men for hard situations brother

Eh we do the best with what we got. You live the camp life right? I think I remember you talking about it with @Allupfromhere about it.

I only mentioned sleep cuz it's really the only space I see for improvement in your update. The food is only an issue if you're doing it everyday. No need to beat yourself up about 1 day

Thats right brother do you best with what you got. Because that is the best you have to to give

 

[LevButlerov]

Sure you do lol

I'm trying to nap lol

 

[SPOONMAN366]

Bro that is purel Demolition day on the legs glad to here you got some down time back home bro... our bodies are built to be pushed to the limits but its the mental recharge if nothing else.


Bro you may not have felt strong but the push on weight and volume for those presses say other wise
Legend we only human we cant get it right all the time, dont even stress about it. You moving like an animal at the moment so no chance its throwing off any momentum at all.


Hard men for hard situations brother

Thats right brother do you best with what you got. Because that is the best you have to to give

Appreciate the words brother means a lot
Not wrong im still feeling that leg day,and they're up again tomorrow haha
Thats it bro keeping positive
All the momentum 7 weeks big bux let's go

 

[Allupfromhere]

Appreciate the words brother means a lot
Not wrong im still feeling that leg day,and they're up again tomorrow haha
Thats it bro keeping positive
All the momentum 7 weeks big bux let's go

Thats fucking right bro biigg bux

 

[waggat]

EVO DAILY CHECK-IN

Location: Pilbara
Phase: 2-Week Push
Day 1


---

OMAD (One Meal a Day) – Last Night

2 x Steaks

3 x Lamb Chops

Roast Beef

Beef Jerky / Biltong


Total Calories: ~3000


---

Sleep

5 Hours



---

Workout: Chest + Biceps

(+ = rep increase | – = rep decrease)

Hammer Strength Chest Press

10 reps @ 40kg

10 reps @ 60kg

10 reps @ 80kg

10 reps @ 120kg

7 reps @ 130kg (–)


Incline Press

10 reps @ 60kg

10 reps @ 100kg (+)

4 reps @ 120kg (+)


Cable Flys

10 reps @ 10kg

10 reps @ 12.5kg

9 reps @ 15kg (–)


Bodyweight Chest Dips

3 sets x 10 reps


Close-Grip Lat Pulldown (Cable)

10 reps @ 50kg

10 reps @ 70kg

7 reps @ 90kg


Single-Arm Lat Pulldown (Cable)

10 reps @ 15kg

10 reps @ 20kg

10 reps @ 25kg


Spider Curls (EZ Bar)

15 reps @ 10kg

15 reps @ 15kg

15 reps @ 20kg
Superset with 17.5kg Dumbbell Hammer Curls


Seated Open-Hand Bicep Curls

3 sets x 10 reps @ 12.5kg
Superset with empty EZ Curl Bar – focus on control and squeeze at top



---

Core & Cardio

Abs: 27 mins (usual routine)

Cardio: Incline 12 | Speed 5 | 40mins



---

Performance Summary

Chest not as strong today

Back felt solid

Biceps: massive pump

Abs consistent

Cardio: added 10 mins as self-punishment



---

Worksite Update

The Pilbara heat is brutal — mid-40s during the day

Big rope jobs this week = plenty of calories burned

Next 3 swings will be a grind, but goal is to finish this cycle strong while staying on OMAD



---

Nutrition & Discipline

Tuesday: Refeed — way out of control

Last night: Another spillover (~3000 cals)

2 off-plan days total


Not beating myself up — just resetting and locking back in.


---

Mindset

Yeah, I stuffed up with food the last 2 days — ate like an absolute idiot
But it’s done. Now the focus is discipline, consistency, and survival through this next brutal stretch.


---

Final Thoughts

Thanks, gentlemen — hope everyone’s smashing their week.
Stay strong, stay sharp, and push through.

Nice reflection mate. Good to see you put what happened aside and focus on getting back on track. Hopefully the extra cals will give you a boost through your first days on site.

Can't complain about a sick bicep pump either!

 

[SPOONMAN366]

EVO LOG | 7 Weeks Out — 50 Days Remaining


---

Morning Check-In
Good morning Evo family — 7 weeks out, that’s 50 days to go! Let’s keep pushing


---

OMAD (Last Night)

2 x Steaks

Chicken Wings

Beef Stroganoff

Hamburger Patties

Droewors Sausage


Calories: 2,000 kcal
Macros: 260g Protein | 100g Fat


---

Sleep

4.5 hrs



---

Workout — Leg Day

Hack Squats

2 x 10 @ 40kg

2 x 10 @ 80kg

2 x 10 @ 120kg

2 x 4 @ 160kg (down reps)


Leg Press

1 x 15 @ 40kg

1 x 12 @ 80kg

1 x 12 @ 120kg

1 x 10 @ 160kg

1 x 10 @ 200kg


Seated Calf Raise

1 x 20 @ 40kg

1 x 20 @ 60kg

1 x 20 @ 90kg Controlled all the way through


Seated Hamstring Curls

1 x 12 @ 40kg

1 x 12 @ 55kg

1 x 12 @ 70kg

1 x 10 @ 90kg


Hack Squat (Bodyweight)

3 x 12 reps (no weight)


Abs: 27 mins (weighted, usual routine)
Cardio: 12 • 5 • 30


---

Diet Summary

Protein intake huge lately

Calories back on track

Water intake high (hot days = refuel)



---

Workout Summary

Hacks / Leg Press:
Not chasing PBs today — running on minimal sleep, stayed smart with weight.

Calves:
No more mucking around — started at 40kg, slow controlled reps.
Progress feels solid thanks to Mobster

Abs:
Locked in. No changes needed — just consistency.

Cardio:
12•5•30 steady and effective.


---

Closing Note
Thanks gentlemen — solid session, focused and honest.
7 weeks out — we move

 

[vanlife_gymbum]

EVO LOG | 7 Weeks Out — 50 Days Remaining


---

Morning Check-In
Good morning Evo family — 7 weeks out, that’s 50 days to go! Let’s keep pushing


---

OMAD (Last Night)

2 x Steaks

Chicken Wings

Beef Stroganoff

Hamburger Patties

Droewors Sausage


Calories: 2,000 kcal
Macros: 260g Protein | 100g Fat


---

Sleep

4.5 hrs



---

Workout — Leg Day

Hack Squats

2 x 10 @ 40kg

2 x 10 @ 80kg

2 x 10 @ 120kg

2 x 4 @ 160kg (down reps)


Leg Press

1 x 15 @ 40kg

1 x 12 @ 80kg

1 x 12 @ 120kg

1 x 10 @ 160kg

1 x 10 @ 200kg


Seated Calf Raise

1 x 20 @ 40kg

1 x 20 @ 60kg

1 x 20 @ 90kg Controlled all the way through


Seated Hamstring Curls

1 x 12 @ 40kg

1 x 12 @ 55kg

1 x 12 @ 70kg

1 x 10 @ 90kg


Hack Squat (Bodyweight)

3 x 12 reps (no weight)


Abs: 27 mins (weighted, usual routine)
Cardio: 12 • 5 • 30


---

Diet Summary

Protein intake huge lately

Calories back on track

Water intake high (hot days = refuel)



---

Workout Summary

Hacks / Leg Press:
Not chasing PBs today — running on minimal sleep, stayed smart with weight.

Calves:
No more mucking around — started at 40kg, slow controlled reps.
Progress feels solid thanks to Mobster

Abs:
Locked in. No changes needed — just consistency.

Cardio:
12•5•30 steady and effective.


---

Closing Note
Thanks gentlemen — solid session, focused and honest.
7 weeks out — we move

You're going off bro! I'm gonna make the effort to go to the hacksquat today, been ages. I've been going to the fancy gym with no hacksquat or captins chair. You're getting good on it!

How long you been carnivore now bro?

 

[SPOONMAN366]

You're going off bro! I'm gonna make the effort to go to the hacksquat today, been ages. I've been going to the fancy gym with no hacksquat or captins chair. You're getting good on it!

How long you been carnivore now bro?

Yeah gotta love the hack squat g,im much the same its only available at some sites i visit so try make most of it,carnivore ,I was thinking on it last night i think its 2 maybe 2.5 yrs now,im gunna have to find out as it will be getting discussed soon in depth, if u know what I mean

 

[SPOONMAN366]

7 week photos attached
Not much movement bit fluffier if anything after calorie roller-coaster,watch this come back even tighter within a week of fifo sweat

 

[vanlife_gymbum]

Yeah gotta love the hack squat g,im much the same its only available at some sites i visit so try make most of it,carnivore ,I was thinking on it last night i think its 2 maybe 2.5 yrs now,im gunna have to find out as it will be getting discussed soon in depth, if u know what I mean

Haha nice man! I'm keen to read that. It's great when you get over the year line, I recon you fat adapt within 3 months but stuff does keep progressing... it's just you can reverse progress far quicker and I kept doing that. But been doing it on and off for 7 years now and it's a secret weapon, it's the gold standard for me even though I'm trying to eat differently right at the moment.

Oh and those pics you just posted are amazing bro! Nice work! Your abs look like combat abs

 

[SPOONMAN366]

Haha nice man! I'm keen to read that. It's great when you get over the year line, I recon you fat adapt within 3 months but stuff does keep progressing... it's just you can reverse progress far quicker and I kept doing that. But been doing it on and off for 7 years now and it's a secret weapon, it's the gold standard for me even though I'm trying to eat differently right at the moment.

Oh and those pics you just posted are amazing bro! Nice work! Your abs look like combat abs

I much agree my bro,It really is a great trick to keep in the toolbox for when you need to use it,you to bro ur killing it baby

 

[LevButlerov]

EVO LOG | 7 Weeks Out — 50 Days Remaining


---

Morning Check-In
Good morning Evo family — 7 weeks out, that’s 50 days to go! Let’s keep pushing


---

OMAD (Last Night)

2 x Steaks

Chicken Wings

Beef Stroganoff

Hamburger Patties

Droewors Sausage


Calories: 2,000 kcal
Macros: 260g Protein | 100g Fat


---

Sleep

4.5 hrs



---

Workout — Leg Day

Hack Squats

2 x 10 @ 40kg

2 x 10 @ 80kg

2 x 10 @ 120kg

2 x 4 @ 160kg (down reps)


Leg Press

1 x 15 @ 40kg

1 x 12 @ 80kg

1 x 12 @ 120kg

1 x 10 @ 160kg

1 x 10 @ 200kg


Seated Calf Raise

1 x 20 @ 40kg

1 x 20 @ 60kg

1 x 20 @ 90kg Controlled all the way through


Seated Hamstring Curls

1 x 12 @ 40kg

1 x 12 @ 55kg

1 x 12 @ 70kg

1 x 10 @ 90kg


Hack Squat (Bodyweight)

3 x 12 reps (no weight)


Abs: 27 mins (weighted, usual routine)
Cardio: 12 • 5 • 30


---

Diet Summary

Protein intake huge lately

Calories back on track

Water intake high (hot days = refuel)



---

Workout Summary

Hacks / Leg Press:
Not chasing PBs today — running on minimal sleep, stayed smart with weight.

Calves:
No more mucking around — started at 40kg, slow controlled reps.
Progress feels solid thanks to Mobster

Abs:
Locked in. No changes needed — just consistency.

Cardio:
12•5•30 steady and effective.


---

Closing Note
Thanks gentlemen — solid session, focused and honest.
7 weeks out — we move

Strong leg day logged and good call backing off PBs with low sleep, that’s how you keep the prep on track.

 

[LevButlerov]

7 week photos attached
Not much movement bit fluffier if anything after calorie roller-coaster,watch this come back even tighter within a week of fifo sweat

wow you're looking lean and tight abs popping hard! @SPOONMAN366

 

[SPOONMAN366]

wow you're looking lean and tight abs popping hard! @SPOONMAN366

The daily is a must with the cardio,its what is going to bring this home

 

[LevButlerov]

The daily is a must with the cardio,its what is going to bring this home

cardio city

 

[Allupfromhere]

EVO LOG | 7 Weeks Out — 50 Days Remaining


---

Morning Check-In
Good morning Evo family — 7 weeks out, that’s 50 days to go! Let’s keep pushing


---

OMAD (Last Night)

2 x Steaks

Chicken Wings

Beef Stroganoff

Hamburger Patties

Droewors Sausage


Calories: 2,000 kcal
Macros: 260g Protein | 100g Fat


---

Sleep

4.5 hrs



---

Workout — Leg Day

Hack Squats

2 x 10 @ 40kg

2 x 10 @ 80kg

2 x 10 @ 120kg

2 x 4 @ 160kg (down reps)


Leg Press

1 x 15 @ 40kg

1 x 12 @ 80kg

1 x 12 @ 120kg

1 x 10 @ 160kg

1 x 10 @ 200kg


Seated Calf Raise

1 x 20 @ 40kg

1 x 20 @ 60kg

1 x 20 @ 90kg Controlled all the way through


Seated Hamstring Curls

1 x 12 @ 40kg

1 x 12 @ 55kg

1 x 12 @ 70kg

1 x 10 @ 90kg


Hack Squat (Bodyweight)

3 x 12 reps (no weight)


Abs: 27 mins (weighted, usual routine)
Cardio: 12 • 5 • 30


---

Diet Summary

Protein intake huge lately

Calories back on track

Water intake high (hot days = refuel)



---

Workout Summary

Hacks / Leg Press:
Not chasing PBs today — running on minimal sleep, stayed smart with weight.

Calves:
No more mucking around — started at 40kg, slow controlled reps.
Progress feels solid thanks to Mobster

Abs:
Locked in. No changes needed — just consistency.

Cardio:
12•5•30 steady and effective.


---

Closing Note
Thanks gentlemen — solid session, focused and honest.
7 weeks out — we move

Minimum sleep and still tearing it a new hole bro focus is legit bro is shines through in your log. Now 7 weeks to go i know you got another gear ready to go, show em whay your made of you absolute weapon

 

[SPOONMAN366]

Minimum sleep and still tearing it a new hole bro focus is legit bro is shines through in your log. Now 7 weeks to go i know you got another gear ready to go, show em whay your made of you absolute weapon

 

[Mobster]

7 week photos attached
Not much movement bit fluffier if anything after calorie roller-coaster,watch this come back even tighter within a week of fifo sweat

Post up alongside a starting pic. You're not 'fluffy'. I've seen this 3x this week.

 

[SPOONMAN366]

Start vs 7 weeks out

 

[toddthelineman]

Yeah it's ruthless bro,bed by 8pm,up by 2am for the gym,site by 6am
This caffeine addiction becomes a lifeline

When I was carnivore caffeine would fuck my electrolytes horribly. I cramped up on my motorcycle it was stupid. I had to keep large amounts of salt with me all the time

 

[SPOONMAN366]

When I was carnivore caffeine would fuck my electrolytes horribly. I cramped up on my motorcycle it was stupid. I had to keep large amounts of salt with me all the time

Bro I eat salt during the day
Good salt tho
Its how we survive up.in this heat

 

[stevesmi]

Bro I eat salt during the day
Good salt tho
Its how we survive up.in this heat

@SPOONMAN366 i try not to do anything to sweat middle of the day in the heat of our summers. heat index gets 110+. you can find yourself getting heat exhaustion very easily

 

[SPOONMAN366]

@SPOONMAN366 i try not to do anything to sweat middle of the day in the heat of our summers. heat index gets 110+. you can find yourself getting heat exhaustion very easily

110F is exactly 43° that we have up here atm

 

[stevesmi]

110F is exactly 43° that we have up here atm

yeah and it gets hotter and hotter every single year. its becoming unlivable

 

[ceo]

7 week photos attached
Not much movement bit fluffier if anything after calorie roller-coaster,watch this come back even tighter within a week of fifo sweat

Bros. You look in tight and ripped to me. We can see all your abs. You've got a full eight pack. Very impressive. @SPOONMAN366

 

[ROIDDERS]

Start vs 7 weeks out

I must say you look fantastic, man. Those are some big changes. @SPOONMAN366 You look great before, but compared to the next picture, it's not even close.

 

[Ulter]

110F is exactly 43° that we have up here atm

yeah i have a saltwater pool in my backyard that i had put in. it really helps taking a dip in there during the summer. the water temperature is like 85+ in there all summer so its a nice cool down @SPOONMAN366

 

[SPOONMAN366]

Evo Log – 31 Oct 2025 (Pilbara Swing | Day 4)
Countdown: 7 Weeks Out


---

Last Night’s OMAD

2 x Steaks

White fish

Beef stroganoff

Droewors sausage


Calories: 2,450
Macros: 386g protein | 70g fats | 70g carbs

Sleep: 5 hrs


---

Workout – PUSH (Shoulders + Triceps)

Military Overhead Press

1 x 10 @ 20kg (bar)

1 x 10 @ 30kg

1 x 10 @ 40kg

1 x 10 @ 50kg

1 x 10 @ 57.5kg

1 x 10 @ 60kg PB+


Seated Shoulder Press (Smith Machine)

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg PB+


Side Raise (Cable)

1 x 10 @ 7.5kg

1 x 10 @ 10kg


Seated Delt Raises (Dumbbells)

3 x 10 @ 12.5kg
Superset with 10kg plate steering wheel raises (to failure)


Cable Crossover (Shoulders)

1 x 12 @ 10kg

1 x 12 @ 12.5kg PB+

1 x 12 @ 15kg PB+ (Clean to 8, pushed to 12)


Fly Machine (Rear Delts)

1 x 10 @ 30kg

1 x 10 @ 45kg

1 x 10 @ 67.5kg


Triceps Dumbbell Behind Head

1 x 10 @ 20kg

1 x 10 @ 25kg

1 x 10 @ 30kg

1 x 10 @ 32.5kg PB+



---

Weighted Abs Circuit

20 rounds

55 sec on / 30 sec rest

Total: 28 mins


Cardio: 12-5-30
+ 15 min extension (12-5-45 total)


---

Mindset Check

> “7 weeks — find that extra gear, lock in.”
Those words hit this morning and lit the fuse. This community’s energy drives the grind — sometimes it’s that one comment that gets you to push harder.


We’re calling in extra counterweight — going full stick
BIG BUX ENERGY!


---

Summary

Focused on heavy weight over volume today — and smashed new PBs across the board

9 days into Tbol, feeling fully locked in

Abs: easy

Cardio: extra 15 mins to close strong

Work: brutal heat (45°C daily) — staying hydrated (6L+ water) and keeping salt intake high

Recovery: high-calorie OMAD to support both training & work output



---

Tomorrow:
Rest Day Needed — earned.

Stay sharp team — Big Bucks only!
Let’s fkn go

 

[LevButlerov]

Evo Log – 31 Oct 2025 (Pilbara Swing | Day 4)
Countdown: 7 Weeks Out


---

Last Night’s OMAD

2 x Steaks

White fish

Beef stroganoff

Droewors sausage


Calories: 2,450
Macros: 386g protein | 70g fats | 70g carbs

Sleep: 5 hrs


---

Workout – PUSH (Shoulders + Triceps)

Military Overhead Press

1 x 10 @ 20kg (bar)

1 x 10 @ 30kg

1 x 10 @ 40kg

1 x 10 @ 50kg

1 x 10 @ 57.5kg

1 x 10 @ 60kg PB+


Seated Shoulder Press (Smith Machine)

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg PB+


Side Raise (Cable)

1 x 10 @ 7.5kg

1 x 10 @ 10kg


Seated Delt Raises (Dumbbells)

3 x 10 @ 12.5kg
Superset with 10kg plate steering wheel raises (to failure)


Cable Crossover (Shoulders)

1 x 12 @ 10kg

1 x 12 @ 12.5kg PB+

1 x 12 @ 15kg PB+ (Clean to 8, pushed to 12)


Fly Machine (Rear Delts)

1 x 10 @ 30kg

1 x 10 @ 45kg

1 x 10 @ 67.5kg


Triceps Dumbbell Behind Head

1 x 10 @ 20kg

1 x 10 @ 25kg

1 x 10 @ 30kg

1 x 10 @ 32.5kg PB+



---

Weighted Abs Circuit

20 rounds

55 sec on / 30 sec rest

Total: 28 mins


Cardio: 12-5-30
+ 15 min extension (12-5-45 total)


---

Mindset Check

> “7 weeks — find that extra gear, lock in.”
Those words hit this morning and lit the fuse. This community’s energy drives the grind — sometimes it’s that one comment that gets you to push harder.


We’re calling in extra counterweight — going full stick
BIG BUX ENERGY!


---

Summary

Focused on heavy weight over volume today — and smashed new PBs across the board

9 days into Tbol, feeling fully locked in

Abs: easy

Cardio: extra 15 mins to close strong

Work: brutal heat (45°C daily) — staying hydrated (6L+ water) and keeping salt intake high

Recovery: high-calorie OMAD to support both training & work output



---

Tomorrow:
Rest Day Needed — earned.

Stay sharp team — Big Bucks only!
Let’s fkn go

Good push session, 60kg OHP and 100kg smith press both strong PBs
and the heat sounds bad! @SPOONMAN366

Abs and cardio work look brutal too!

 

[Bigdan85]

Sexy mofo bro smashing it

 

[Tiger Salman Khan]

Evo Log – 31 Oct 2025 (Pilbara Swing | Day 4)
Countdown: 7 Weeks Out


---

Last Night’s OMAD

2 x Steaks

White fish

Beef stroganoff

Droewors sausage


Calories: 2,450
Macros: 386g protein | 70g fats | 70g carbs

Sleep: 5 hrs


---

Workout – PUSH (Shoulders + Triceps)

Military Overhead Press

1 x 10 @ 20kg (bar)

1 x 10 @ 30kg

1 x 10 @ 40kg

1 x 10 @ 50kg

1 x 10 @ 57.5kg

1 x 10 @ 60kg PB+


Seated Shoulder Press (Smith Machine)

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg PB+


Side Raise (Cable)

1 x 10 @ 7.5kg

1 x 10 @ 10kg


Seated Delt Raises (Dumbbells)

3 x 10 @ 12.5kg
Superset with 10kg plate steering wheel raises (to failure)


Cable Crossover (Shoulders)

1 x 12 @ 10kg

1 x 12 @ 12.5kg PB+

1 x 12 @ 15kg PB+ (Clean to 8, pushed to 12)


Fly Machine (Rear Delts)

1 x 10 @ 30kg

1 x 10 @ 45kg

1 x 10 @ 67.5kg


Triceps Dumbbell Behind Head

1 x 10 @ 20kg

1 x 10 @ 25kg

1 x 10 @ 30kg

1 x 10 @ 32.5kg PB+



---

Weighted Abs Circuit

20 rounds

55 sec on / 30 sec rest

Total: 28 mins


Cardio: 12-5-30
+ 15 min extension (12-5-45 total)


---

Mindset Check

> “7 weeks — find that extra gear, lock in.”
Those words hit this morning and lit the fuse. This community’s energy drives the grind — sometimes it’s that one comment that gets you to push harder.


We’re calling in extra counterweight — going full stick
BIG BUX ENERGY!


---

Summary

Focused on heavy weight over volume today — and smashed new PBs across the board

9 days into Tbol, feeling fully locked in

Abs: easy

Cardio: extra 15 mins to close strong

Work: brutal heat (45°C daily) — staying hydrated (6L+ water) and keeping salt intake high

Recovery: high-calorie OMAD to support both training & work output



---

Tomorrow:
Rest Day Needed — earned.

Stay sharp team — Big Bucks only!
Let’s fkn go

@SPOONMAN366 Rest days are equally important....good you giving them importance.........

 

[SPOONMAN366]

@SPOONMAN366 Rest days are equally important....good you giving them importance.........

Before this log i never believed in them,I low key knew you guys at evo would kick my ass if I didn't learn to take them seriously

 

[SPOONMAN366]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

 

[Allupfromhere]

Start vs 7 weeks out

Bruhhhh you a different man and stilll got 7 weeks left fuck people would be happy to land there at the finish line. Fuck your gonna do some damage with 7 weeks in your pocket still

Evo Log – 31 Oct 2025 (Pilbara Swing | Day 4)
Countdown: 7 Weeks Out


---

Last Night’s OMAD

2 x Steaks

White fish

Beef stroganoff

Droewors sausage


Calories: 2,450
Macros: 386g protein | 70g fats | 70g carbs

Sleep: 5 hrs


---

Workout – PUSH (Shoulders + Triceps)

Military Overhead Press

1 x 10 @ 20kg (bar)

1 x 10 @ 30kg

1 x 10 @ 40kg

1 x 10 @ 50kg

1 x 10 @ 57.5kg

1 x 10 @ 60kg PB+


Seated Shoulder Press (Smith Machine)

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg PB+


Side Raise (Cable)

1 x 10 @ 7.5kg

1 x 10 @ 10kg


Seated Delt Raises (Dumbbells)

3 x 10 @ 12.5kg
Superset with 10kg plate steering wheel raises (to failure)


Cable Crossover (Shoulders)

1 x 12 @ 10kg

1 x 12 @ 12.5kg PB+

1 x 12 @ 15kg PB+ (Clean to 8, pushed to 12)


Fly Machine (Rear Delts)

1 x 10 @ 30kg

1 x 10 @ 45kg

1 x 10 @ 67.5kg


Triceps Dumbbell Behind Head

1 x 10 @ 20kg

1 x 10 @ 25kg

1 x 10 @ 30kg

1 x 10 @ 32.5kg PB+



---

Weighted Abs Circuit

20 rounds

55 sec on / 30 sec rest

Total: 28 mins


Cardio: 12-5-30
+ 15 min extension (12-5-45 total)


---

Mindset Check

> “7 weeks — find that extra gear, lock in.”
Those words hit this morning and lit the fuse. This community’s energy drives the grind — sometimes it’s that one comment that gets you to push harder.


We’re calling in extra counterweight — going full stick
BIG BUX ENERGY!


---

Summary

Focused on heavy weight over volume today — and smashed new PBs across the board

9 days into Tbol, feeling fully locked in

Abs: easy

Cardio: extra 15 mins to close strong

Work: brutal heat (45°C daily) — staying hydrated (6L+ water) and keeping salt intake high

Recovery: high-calorie OMAD to support both training & work output



---

Tomorrow:
Rest Day Needed — earned.

Stay sharp team — Big Bucks only!
Let’s fkn go

Solid workouts as usual brother
How much tbol you running? Considering this myself

 

[SPOONMAN366]

Bruhhhh you a different man and stilll got 7 weeks left fuck people would be happy to land there at the finish line. Fuck your gonna do some damage with 7 weeks in your pocket still

Solid workouts as usual brother
How much tbol you running? Considering this myself

Thankyou for your words as always brother
Always exactly what I need to hear

Ah tbol 20mg and cardarine 20mg

Some may say waste of time
I say smart way to bring it home healthy

 

[Allupfromhere]

Thankyou for your words as always brother
Always exactly what I need to hear

We support eachother to the top and we all win bro

Ah tbol 20mg and cardarine 20mg

Some may say waste of time
I say smart way to bring it home healthy

Nail on the head right there brother

 

[LevButlerov]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

Good Pilbara swing update, strong chest and back work with 130kg press @SPOONMAN366

Tbol pumps clearly hitting hard, you got taurine/electrolytes there?

 

[SPOONMAN366]

Good Pilbara swing update, strong chest and back work with 130kg press @SPOONMAN366

Tbol pumps clearly hitting hard, you got taurine/electrolytes there?

Taurine seems to be working well,have it on deck with the electrolytes
All is on target my bro

 

[LevButlerov]

Taurine seems to be working well,have it on deck with the electrolytes
All is on target my bro

perfect

 

[stevesmi]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

@SPOONMAN366 Lots of good food in here, man. I like the steaks for sure. You're getting in your protein, that's for sure. Lots of different protein options.

 

[ceo]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

bros EVO family always impressed with your training. You definitely know how to throw around the iron. I like how you do some supersets of the bicep to failure just to push things. @SPOONMAN366

 

[SPOONMAN366]

bros EVO family always impressed with your training. You definitely know how to throw around the iron. I like how you do some supersets of the bicep to failure just to push things. @SPOONMAN366

This cut has definitely been consistent from day 1 of the log.
Not only am I holding myself accountable
But I don't want to let evo fam down
Or lev calling me out

 

[ROIDDERS]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

This is not an easy workout you put together here. @SPOONMAN366 Most people would die halfway through it. You really are putting in the time and effort on this.

 

[SPOONMAN366]

This is not an easy workout you put together here. @SPOONMAN366 Most people would die halfway through it. You really are putting in the time and effort on this.

Just a standard ches n bis day homie but thankyou appreciate your words,ive definitely got that inner dog i find,you will learn more on this quiete soon

 

[ROIDDERS]

Just a standard ches n bis day homie but thankyou appreciate your words,ive definitely got that inner dog i find,you will learn more on this quiete soon

Definitely a tough one though. Lots of different trials.

 

[Ulter]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

@SPOONMAN366 Just an amazing job on this. The way you pump the iron is fantastic. I love to see the hard work paying off.

 

[SPOONMAN366]

@SPOONMAN366 Just an amazing job on this. The way you pump the iron is fantastic. I love to see the hard work paying off.

Thanks my man,getting a lot of evo love on this one,need to give myself some more
Killing it baby

 

[Mobster]

Wish the heat was an issue here. It's rained every bloody day for coming up on 2 weeks

 

[waggat]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

Nice work here mate! 8 hours sleep is a big win too!

 

[Bigdan85]

@SPOONMAN366 what’s pilbara ds swing ??

And your killing it fair shout my man

 

[SPOONMAN366]

@SPOONMAN366 what’s pilbara ds swing ??

And your killing it fair shout my man

I work 2 weeks on 1 week off
Fifo bro
Thanks my guy
You too coming outta nowhere ya weapon

 

[Bigdan85]

I work 2 weeks on 1 week off
Fifo bro
Thanks my guy
You too coming outta nowhere ya weapon

Sweet and thanks man plenty more to come for us all here I believe

 

[2Thick]

I work 2 weeks on 1 week off
Fifo bro
Thanks my guy
You too coming outta nowhere ya weapon

that is a tough work schedule. do you atleast get paid a decent wage? i would imagine that is tough on a spouse or having a pet would be impossible @SPOONMAN366

 

[ceo]

This cut has definitely been consistent from day 1 of the log.
Not only am I holding myself accountable
But I don't want to let evo fam down
Or lev calling me out

bros Lev calling you out is the classic lol.

 

[SPOONMAN366]

that is a tough work schedule. do you atleast get paid a decent wage? i would imagine that is tough on a spouse or having a pet would be impossible @SPOONMAN366

Its 7 days of 12 hr days then a 12 hr stand down followed by 7 days of 12hr nights
14 days total
Then we fly home for 1 week off

Its decent wage,you can't get this money working a 9-5 @ home,people think we are loaded but this day and age its COMFORTABLE $
Its definitely helped me get out of debt and loans which has helped,no im single it is much a single man's game people with family's do struggle
But I guess you tell your spouse 'do you want more $$$ in the family or do you want me at home making f#$% all'
Its a tough gig for sure and many do struggle

 

[Ulter]

Thanks my man,getting a lot of evo love on this one,need to give myself some more
Killing it baby

that is what its all about!

 

[SPOONMAN366]

Good morning evo family

Day 6/14 Dayshift Pilbara swing

Last nights OMAD
-2 x steaks
-3 x chicken thighs
-3 x chicken legs
-beef strogonof
-roast lamb
-4 x butter sachets

Calories
-2000

Macros
260 protein
100 fat

Last nights sleep
5- hrs


Today's workout

Leg day


Hack squats
2 x 10 @ 40kg
2 x 10 @ 80kg
2 x 10 @ 120kg
2 x 04 @ 160kg


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

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg + control all the way to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 55kg
1 x 12 @ 70kg
1 x 10 @ 90kg

Abs
-usual routine 27mins with additional weight

Cardio
12 5 45

Workout Summary

Hacks/Leg press
-wanted more on top setstoday but didn't have them in the tank unfortunately,still a good pump considering


Calves
-starting weight of 40kg
Controlled reps each set,feeling quick progress on this routine


Abs
-no adjustment needed,only to hold the consistency

Cardio
-enjoying the extra 15 mins I've added,every step counts


Work summary
-last dayshift today
-drive to the next minesite
-shift change
-extra sleep incoming
-nightshift transition extra calories incoming


See you when we get to the next site

Thanks gentlemen
Have a blessed day ️

 

[LevButlerov]

Good morning evo family

Day 6/14 Dayshift Pilbara swing

Last nights OMAD
-2 x steaks
-3 x chicken thighs
-3 x chicken legs
-beef strogonof
-roast lamb
-4 x butter sachets

Calories
-2000

Macros
260 protein
100 fat

Last nights sleep
5- hrs


Today's workout

Leg day


Hack squats
2 x 10 @ 40kg
2 x 10 @ 80kg
2 x 10 @ 120kg
2 x 04 @ 160kg


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

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg + control all the way to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 55kg
1 x 12 @ 70kg
1 x 10 @ 90kg

Abs
-usual routine 27mins with additional weight

Cardio
12 5 45

Workout Summary

Hacks/Leg press
-wanted more on top setstoday but didn't have them in the tank unfortunately,still a good pump considering


Calves
-starting weight of 40kg
Controlled reps each set,feeling quick progress on this routine


Abs
-no adjustment needed,only to hold the consistency

Cardio
-enjoying the extra 15 mins I've added,every step counts


Work summary
-last dayshift today
-drive to the next minesite
-shift change
-extra sleep incoming
-nightshift transition extra calories incoming


See you when we get to the next site

Thanks gentlemen
Have a blessed day ️

Strong leg day, 160kg hacks and 200kg presses still solid work even tired. @SPOONMAN366

OMAD meal hit protein high at 260g, perfect balance for that shift grind.

 

[RoySimpson]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

@SPOONMAN366 log is looking on point bro!!

 

[SPOONMAN366]

@SPOONMAN366 log is looking on point bro!!

All the way baby let's go!
Dick skin lean and ladyboys 6.5 weeks out

 

[Allupfromhere]

Its 7 days of 12 hr days then a 12 hr stand down followed by 7 days of 12hr nights
14 days total
Then we fly home for 1 week off

Its decent wage,you can't get this money working a 9-5 @ home,people think we are loaded but this day and age its COMFORTABLE $
Its definitely helped me get out of debt and loans which has helped,no im single it is much a single man's game people with family's do struggle
But I guess you tell your spouse 'do you want more $$$ in the family or do you want me at home making f#$% all'
Its a tough gig for sure and many do struggle

This is all of it black and white. The big grind

 

[Allupfromhere]

Good morning evo family

Day 6/14 Dayshift Pilbara swing

Last nights OMAD
-2 x steaks
-3 x chicken thighs
-3 x chicken legs
-beef strogonof
-roast lamb
-4 x butter sachets

Calories
-2000

Macros
260 protein
100 fat

Last nights sleep
5- hrs


Today's workout

Leg day


Hack squats
2 x 10 @ 40kg
2 x 10 @ 80kg
2 x 10 @ 120kg
2 x 04 @ 160kg


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

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg + control all the way to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 55kg
1 x 12 @ 70kg
1 x 10 @ 90kg

Abs
-usual routine 27mins with additional weight

Cardio
12 5 45

Workout Summary

Hacks/Leg press
-wanted more on top setstoday but didn't have them in the tank unfortunately,still a good pump considering


Calves
-starting weight of 40kg
Controlled reps each set,feeling quick progress on this routine


Abs
-no adjustment needed,only to hold the consistency

Cardio
-enjoying the extra 15 mins I've added,every step counts


Work summary
-last dayshift today
-drive to the next minesite
-shift change
-extra sleep incoming
-nightshift transition extra calories incoming


See you when we get to the next site

Thanks gentlemen
Have a blessed day ️

Your pushing it like a psychopath and im here for all of that brother
Big numbers and big volume how can you not win when you slapping it this hard legend.
Bro you are proper all over this for sure! You get coached or running things yourself? Sorry if ive missed it.

Big support for all the boys from you too brother im seeing it alot. Its whats taking the whole crew to bigger heights! And more members a getting amongst it too.

Keep being your brother we all appreciate ya

 

[SPOONMAN366]

Your pushing it like a psychopath and im here for all of that brother
Big numbers and big volume how can you not win when you slapping it this hard legend.
Bro you are proper all over this for sure! You get coached or running things yourself? Sorry if ive missed it.

Big support for all the boys from you too brother im seeing it alot. Its whats taking the whole crew to bigger heights! And more members a getting amongst it too.

Keep being your brother we all appreciate ya

Same to you my bro you are also on a solid path
Self made self coached psychopath my bro,i am on with this one homie the consistency and accountability to a tee,with evo on my side sky high limits baby big fkn bux les go

 

[Allupfromhere]

Same to you my bro you are also on a solid path
Self made self coached psychopath my bro,i am on with this one homie the consistency and accountability to a tee,with evo on my side sky high limits baby big fkn bux les go

Thats a champion talking right there.

 

[SPOONMAN366]

Let me share something with you guys
Before carnivore- today 2 years in to carnivore

 

[Allupfromhere]

Let me share something with you guys
Before carnivore- today 2 years in to carnivore

Hows the difference
Must be such confidence when you know whats works best for your body ey. Well earnt bro and gonna be dangerous to see where you head in the near future

 

[SPOONMAN366]

Hows the difference
Must be such confidence when you know whats works best for your body ey. Well earnt bro and gonna be dangerous to see where you head in the near future

Thanks my bro,driving through the pilbara today for 3.5 hrs had a lot of time in my head,thinking of my story(as you have probably been doing the same)
Was quiete the drive tbh many feelings
how far I have come in such short time,the ups the downs and definitely what's planned for the future

 

[2Thick]

Its 7 days of 12 hr days then a 12 hr stand down followed by 7 days of 12hr nights
14 days total
Then we fly home for 1 week off

Its decent wage,you can't get this money working a 9-5 @ home,people think we are loaded but this day and age its COMFORTABLE $
Its definitely helped me get out of debt and loans which has helped,no im single it is much a single man's game people with family's do struggle
But I guess you tell your spouse 'do you want more $$$ in the family or do you want me at home making f#$% all'
Its a tough gig for sure and many do struggle

Yeah, I would imagine it would be hard to even have a pet fish at home.

 

[LevButlerov]

Let me share something with you guys
Before carnivore- today 2 years in to carnivore

wow! before after is unreal with carvnivore, you're ripped! @SPOONMAN366

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Freki

 

[Allupfromhere]

wow! before after is unreal with carvnivore, you're ripped! @SPOONMAN366

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Freki

Agreed brother! When i seen it caught me off guard too, however folloing the brothers log and seeing his commitment and work ethic it should have never been a surprise
@SPOONMAN366 showing he's a asset to the community with the support he shows others in his log and theirs.

 

[SPOONMAN366]

Good afternoon evo fam

●MID SWING RESET●

Day 6/14
Pilbara swing
6.5 weeks out



New camp
Pre nightshift
Post leg day

Omad meal

2 x steaks
Pork ribs
Tuna
Pork crackle

Stand down
Was nice to switch off at the new camp and breathe for a minute I tell ya
-Movie
-Rest
-too much pepsi max
-Goodnight Irene

Sleep
-7hrs


Wake up
4am

Breakfast new omad
-bacon
-eggs
-sausages

Back to bed
Sleep
-7 hrs

Calories summary
-we are no longer keeping track of these during shift change
-it is a 'mid swing reset'
-it will be looked at as extra fuel
-catch up on sleep
-final push home

*******************************************
Day 7/14
Pilbara swing
Nightshift


Today's workout

We are resetting the split

-PLP-

Shoulders n tris
Let's go






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
-removing one set to jump to
1 x 08reps 60kg -


Seated shoulder press smith
1 x 10 reps 60kg
-jumping straight to top weight
1 x 10reps 100 kg

Side raise Cable
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/plate raises until failure

Cable crossover shoulders
1 x 12 reps 10kg
1 x 12 reps 12.5kg
1 x 07 reps 15kg -

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 10 reps 67.5kg

Triceps dumbell behind head
10 x reps 20kg
10 x reps 25kg
10 x reps 30 kg
10 x reps 32.5 kg +pb+

Tricep cable rope
-10 x reps 22kg

-started chasing the clock here still had to get abs now cardio in


Weighted Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
Use of weights through multiple exercises
28 mins usual session


Cardio
-12 5 30

Summary
OHP
-the new top weight makes me nervous
-I used a belt at the gym for this
-I've been injured in the past playing this game

Everything else no changes needed

Mindset
-these 'mid swing resets' are crucial in this environment,constantly burning the candle at both ends is not good
-This is how we survive for 2 weeks up here without burnout.

New Site
-this new camp is 1 hr commute to site each day,this means earlier wake ups and timing the workouts to a Tee to make it to the bus each day

Nightshift
-looking forward to Nightshift,its still hot on nights but nowhere near as much as days


Thanks gentlemen
Hope everyone's getting through there weekly grind,stay up king's

 

[LevButlerov]

Good afternoon evo fam

●MID SWING RESET●

Day 6/14
Pilbara swing
6.5 weeks out



New camp
Pre nightshift
Post leg day

Omad meal

2 x steaks
Pork ribs
Tuna
Pork crackle

Stand down
Was nice to switch off at the new camp and breathe for a minute I tell ya
-Movie
-Rest
-too much pepsi max
-Goodnight Irene

Sleep
-7hrs


Wake up
4am

Breakfast new omad
-bacon
-eggs
-sausages

Back to bed
Sleep
-7 hrs

Calories summary
-we are no longer keeping track of these during shift change
-it is a 'mid swing reset'
-it will be looked at as extra fuel
-catch up on sleep
-final push home

*******************************************
Day 7/14
Pilbara swing
Nightshift


Today's workout

We are resetting the split

-PLP-

Shoulders n tris
Let's go






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
-removing one set to jump to
1 x 08reps 60kg -


Seated shoulder press smith
1 x 10 reps 60kg
-jumping straight to top weight
1 x 10reps 100 kg

Side raise Cable
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/plate raises until failure

Cable crossover shoulders
1 x 12 reps 10kg
1 x 12 reps 12.5kg
1 x 07 reps 15kg -

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 10 reps 67.5kg

Triceps dumbell behind head
10 x reps 20kg
10 x reps 25kg
10 x reps 30 kg
10 x reps 32.5 kg +pb+

Tricep cable rope
-10 x reps 22kg

-started chasing the clock here still had to get abs now cardio in


Weighted Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
Use of weights through multiple exercises
28 mins usual session


Cardio
-12 5 30

Summary
OHP
-the new top weight makes me nervous
-I used a belt at the gym for this
-I've been injured in the past playing this game

Everything else no changes needed

Mindset
-these 'mid swing resets' are crucial in this environment,constantly burning the candle at both ends is not good
-This is how we survive for 2 weeks up here without burnout.

New Site
-this new camp is 1 hr commute to site each day,this means earlier wake ups and timing the workouts to a Tee to make it to the bus each day

Nightshift
-looking forward to Nightshift,its still hot on nights but nowhere near as much as days


Thanks gentlemen
Hope everyone's getting through there weekly grind,stay up king's

Strong update and big OHP 60kg then 100kg seated press, shoulders must be fried after that volume. @SPOONMAN366

Good call using a belt on those heavy sets but make sure to stretch out after, because I found the belt tightens the lower back a lot! like I'm talking about good deep stretch yoga style.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

 

[SPOONMAN366]

Strong update and big OHP 60kg then 100kg seated press, shoulders must be fried after that volume. @SPOONMAN366

Good call using a belt on those heavy sets but make sure to stretch out after, because I found the belt tightens the lower back a lot! like I'm talking about good deep stretch yoga style.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

Copy that,I did feel a tighter back tonight,I just blamed the tbol,will def respect the heavy shoulder lifts more and stretch out post

 

[LevButlerov]

Copy that,I did feel a tighter back tonight,I just blamed the tbol,will def respect the heavy shoulder lifts more and stretch out post

but always careful with overheads on shoulders always please

 

[Dreamer]

Good afternoon evo fam

●MID SWING RESET●

Day 6/14
Pilbara swing
6.5 weeks out



New camp
Pre nightshift
Post leg day

Omad meal

2 x steaks
Pork ribs
Tuna
Pork crackle

Stand down
Was nice to switch off at the new camp and breathe for a minute I tell ya
-Movie
-Rest
-too much pepsi max
-Goodnight Irene

Sleep
-7hrs


Wake up
4am

Breakfast new omad
-bacon
-eggs
-sausages

Back to bed
Sleep
-7 hrs

Calories summary
-we are no longer keeping track of these during shift change
-it is a 'mid swing reset'
-it will be looked at as extra fuel
-catch up on sleep
-final push home

*******************************************
Day 7/14
Pilbara swing
Nightshift


Today's workout

We are resetting the split

-PLP-

Shoulders n tris
Let's go






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
-removing one set to jump to
1 x 08reps 60kg -


Seated shoulder press smith
1 x 10 reps 60kg
-jumping straight to top weight
1 x 10reps 100 kg

Side raise Cable
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/plate raises until failure

Cable crossover shoulders
1 x 12 reps 10kg
1 x 12 reps 12.5kg
1 x 07 reps 15kg -

Fy machine rear delts
1 x 10 reps 30 kg
1 x 10 reps 45kg
1 x 10 reps 67.5kg

Triceps dumbell behind head
10 x reps 20kg
10 x reps 25kg
10 x reps 30 kg
10 x reps 32.5 kg +pb+

Tricep cable rope
-10 x reps 22kg

-started chasing the clock here still had to get abs now cardio in


Weighted Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
Use of weights through multiple exercises
28 mins usual session


Cardio
-12 5 30

Summary
OHP
-the new top weight makes me nervous
-I used a belt at the gym for this
-I've been injured in the past playing this game

Everything else no changes needed

Mindset
-these 'mid swing resets' are crucial in this environment,constantly burning the candle at both ends is not good
-This is how we survive for 2 weeks up here without burnout.

New Site
-this new camp is 1 hr commute to site each day,this means earlier wake ups and timing the workouts to a Tee to make it to the bus each day

Nightshift
-looking forward to Nightshift,its still hot on nights but nowhere near as much as days


Thanks gentlemen
Hope everyone's getting through there weekly grind,stay up king's

Nice volume man, I travel alot for work too, its impressive your able to keep up a routine and stay true while doing that, many cannot

 

[SPOONMAN366]

Good afternoon evo

Day 8/14
Pilbara swing
Nightshift

Thismorning OMAD
-bacon
-eggs
-tuna -digging tuna l8ly for something I have despised my whole life
-droewors sausages

Calories
-2000

Macros
192 Protein
133 Fat

Sleep
-5 hrs

●Today's workout LEGS●

Leg press
2 x 12 @ 40kg
2 x 12 @ 80kg
2 x 12 @ 120kg
1 x 12 @ 160kg
1 x 12 @ 200kg
1 x 12 @ 240kg +

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg + control all the way to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 65kg
1 x 12 @ 80kg
1 x 12 @ 90kg 'ego'


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-no Hack squat at this gym
-240 kg Acheived
-presses explosive,sharp,deep

Calves
-consistent new routine
-concentrate on last set form before increasing weight

Abs
-consistent

Cardio
-sucked being leg day but pressed on

Thanks gentlemen
Hope everyone's getting through the week with ease,see you tomorrow for chest n bis

 

[SPOONMAN366]

Nice volume man, I travel alot for work too, its impressive your able to keep up a routine and stay true while doing that, many cannot

Thanks brother

 

[LevButlerov]

Good afternoon evo

Day 8/14
Pilbara swing
Nightshift

Thismorning OMAD
-bacon
-eggs
-tuna -digging tuna l8ly for something I have despised my whole life
-droewors sausages

Calories
-2000

Macros
192 Protein
133 Fat

Sleep
-5 hrs

●Today's workout LEGS●

Leg press
2 x 12 @ 40kg
2 x 12 @ 80kg
2 x 12 @ 120kg
1 x 12 @ 160kg
1 x 12 @ 200kg
1 x 12 @ 240kg +

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg + control all the way to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 65kg
1 x 12 @ 80kg
1 x 12 @ 90kg 'ego'


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-no Hack squat at this gym
-240 kg Acheived
-presses explosive,sharp,deep

Calves
-consistent new routine
-concentrate on last set form before increasing weight

Abs
-consistent

Cardio
-sucked being leg day but pressed on

Thanks gentlemen
Hope everyone's getting through the week with ease,see you tomorrow for chest n bis

Good leg day logged 240kg presses deep! and how did you do all this with 5 hours sleep? impressive! @SPOONMAN366 can you nap?
bump protein on days you're tired to help recovery imo

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki


@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

 

[rizzlekdizzle]

Impressive on that amount of sleep and OMAD!

 

[Freki]

can you nap?

This!!!! That's where legends are built

 

[SPOONMAN366]

Good leg day logged 240kg presses deep! and how did you do all this with 5 hours sleep? impressive! @SPOONMAN366 can you nap?
bump protein on days you're tired to help recovery imo

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki


@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

Copy that
How many small can of tuna would I get away with per day?
Im trying to fill out calories with this instead of jerky and pork rinds.
The commute to work is 1 hr each way each day,all i can do is try my best nap here

 

[Freki]

Copy that
How many small can of tuna would I get away with per day?
Im trying to fill out calories with this instead of jerky and pork rinds.
The commute to work is 1 hr each way each day,all i can do is try my best nap here

I read that as you were going to eat the tuna on the train

 

[SPOONMAN366]

Today was a battle.
Nothing came easy I had to dig deep and fight for every damn thing in there.

The words from the brothers at Evo that’s what’s keeping me going through this prep.

My whole journey of trying to better myself I’ve done it alone.
Day after day, back to back to back, pushing to be the strongest one in my bloodline.

Family doesn’t get it.
Friends can’t see the reason.
It’s always been me against me.

But reading the support from the Evo crew hit different,real talk, it’s brought me close to tears.
I appreciate every bit of it.
Feels like I’m finally where I’m meant to be.

I thought I was a machine before Evo,
But this,This has taken me somewhere I didn’t even know existed.

Much love, Evo brothers

 

[SPOONMAN366]

I read that as you were going to eat the tuna on the train

Ffs
How much tuna could I eat on the train within an hr?

 

[SPOONMAN366]

Impressive on that amount of sleep and OMAD!

All day baby

 

[Allupfromhere]

Good afternoon evo

Day 8/14
Pilbara swing
Nightshift

Thismorning OMAD
-bacon
-eggs
-tuna -digging tuna l8ly for something I have despised my whole life
-droewors sausages

Calories
-2000

Macros
192 Protein
133 Fat

Sleep
-5 hrs

●Today's workout LEGS●

Leg press
2 x 12 @ 40kg
2 x 12 @ 80kg
2 x 12 @ 120kg
1 x 12 @ 160kg
1 x 12 @ 200kg
1 x 12 @ 240kg +

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg + control all the way to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 65kg
1 x 12 @ 80kg
1 x 12 @ 90kg 'ego'


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-no Hack squat at this gym
-240 kg Acheived
-presses explosive,sharp,deep

Calves
-consistent new routine
-concentrate on last set form before increasing weight

Abs
-consistent

Cardio
-sucked being leg day but pressed on

Thanks gentlemen
Hope everyone's getting through the week with ease,see you tomorrow for chest n bis

Oooof brother 240 press
Your loving the seated calf raise structure i can tell ima have to give this one a run

Good leg day logged 240kg presses deep! and how did you do all this with 5 hours sleep? impressive! @SPOONMAN366 can you nap?
bump protein on days you're tired to help recovery imo

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki


@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

The brother is an animal @LevButlerov

Today was a battle.
Nothing came easy I had to dig deep and fight for every damn thing in there.

The words from the brothers at Evo that’s what’s keeping me going through this prep.

My whole journey of trying to better myself I’ve done it alone.
Day after day, back to back to back, pushing to be the strongest one in my bloodline.

Family doesn’t get it.
Friends can’t see the reason.
It’s always been me against me.

But reading the support from the Evo crew hit different,real talk, it’s brought me close to tears.
I appreciate every bit of it.
Feels like I’m finally where I’m meant to be.

I thought I was a machine before Evo,
But this,This has taken me somewhere I didn’t even know existed.

Much love, Evo brothers

We got ya bro just like you got the boys in return. We all lift and keep eachother going that why we are here! As long as we all continue to support eachother every step we all win together.
You got this in the bag bro no doubt.
Its biggg buxxx season and dont forget it

 

[ballin2504]

Pilbara ds swing
Day 5/14

Saturdays omad
-2 x steaks
-roast lamb
-chicken thighs
-tuna

Water
-keeping the water really high daily
Not letting this heat get the better of me


Calories
-2000

Macros
-288 protein
-89 fat

Sleep
-8 hours which was nice for once

Rest day it was today
Much needed

*******************************************
TODAY

Sunday
Pilbara Swing day 6/14


Last nights omad
- 2 x steaks
-chicken legs
-roast beef
-tuna

Calories
2000
Macros
293 protein
70 fat


Sleep
-5 hrs


Today's workout
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 120kg
1 x 07 reps 130kg



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

Cable flys
1 x 10 reps 10kg
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 08 reps 17.5kg ego *

Chest fly machine
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 75kg
1 x 06 reps 90kg partials to 10

Body weight Chest dips
3 x 10 reps


Close grip lat pulldown cable
1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Single lat pulldown cable
1 x 10 reps 15kg
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg ego*



Spider curls ez bar
1 x 15reps 10kg
1 x 15 reps 15kg
1 x 15 reps 20kg

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand
1x 10 reps 12.5kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

Few extra bicep supersets to failure thrown in here n there

Abs
-usual Weighted session 27mins

Cardio
12 5 45

Summary
-weights was strong biceps feeling the tbol pumps that's for sure
-abs is consistent
-cardio increases here n there to 45 from 30


Thankyou gentlemen
Have a blessed day
May the gains be with you

@SPOONMAN366 tho will definitely give you some great pumps. It’s a very underrated oral. One of my favorites

 

[SPOONMAN366]

@SPOONMAN366 tho will definitely give you some great pumps. It’s a very underrated oral. One of my favorites

Yeah bro
Im a fan
Even at 20mg its pairing well with the cardarine to give me that extra oomph

 

[waggat]

Copy that
How many small can of tuna would I get away with per day?
Im trying to fill out calories with this instead of jerky and pork rinds.
The commute to work is 1 hr each way each day,all i can do is try my best nap here

I've got friends who said they can pretty much nap whenever they want. So envious of that. I can't really sleep during the day even if I've had crap sleep the night before.

 

[waggat]

Good afternoon evo

Day 8/14
Pilbara swing
Nightshift

Thismorning OMAD
-bacon
-eggs
-tuna -digging tuna l8ly for something I have despised my whole life
-droewors sausages

Calories
-2000

Macros
192 Protein
133 Fat

Sleep
-5 hrs

●Today's workout LEGS●

Leg press
2 x 12 @ 40kg
2 x 12 @ 80kg
2 x 12 @ 120kg
1 x 12 @ 160kg
1 x 12 @ 200kg
1 x 12 @ 240kg +

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg + control all the way to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 65kg
1 x 12 @ 80kg
1 x 12 @ 90kg 'ego'


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-no Hack squat at this gym
-240 kg Acheived
-presses explosive,sharp,deep

Calves
-consistent new routine
-concentrate on last set form before increasing weight

Abs
-consistent

Cardio
-sucked being leg day but pressed on

Thanks gentlemen
Hope everyone's getting through the week with ease,see you tomorrow for chest n bis

Nice work here mate! 90kg on that final set for seated calf is .

 

[SPOONMAN366]

Nice work here mate! 90kg on that final set for seated calf is .

Thanks my g,really digging this new routine @Mobster suggested,some serious progress in short time