Please Scroll Down to See Forums Below love the meal prep brother, great work - maybe if i take a leaf from your book i can lose some love handles
Approved Log Lean Growth Phase - Sustanon - EQ - NPP - HGH - Retatrutide Cycle Journal
- Thread starter JimmyO187
- Start date
4-5x a week is perfect. i've always had my best gains on that split routine. 3 times is good for maintenance IMO @JimmyO187
This is a tremendous job with the food preparation. @JimmyO187 It looks really good. You're getting plenty of carbs and protein.
@JimmyO187 Bros. Nice statue. Food. Prepping for the dogs too. Everybody in the house getting good food prep. If I move in with you, you're going to food prep for me too, I think. haha!
its the best way to do it for sure. food prepping is huge. it will pay off and saves you money too ! @JimmyO187
more reta to balance out the uber eats
100% I can maintain this routine easily specially with work throwing some curve balls mid week on the regular…3 days a week does feel nice for little bit after a dedicated blast or cut
Thanks brother
100% it does and the foods always better portions when prepped yourself, too many times the pockets empty and Im still hungry
bros ha!
Yes. For sure. Less hands on the food.
that is very true. that is a good mindset
EVO family love!Thanks brother
@JimmyO187 Great updates bro......
@JimmyO187 awesome leg day man and the meal prep is on point. It looks great.
Thanks brother, keeps me out of trouble haha
@JimmyO187 solid workout right here! Legs were feeling it im sure!
He’s a little Pekingese…I’d never had a little dog before him…my wife had him already when we met, tbh I couldn’t believe the site of him
but now I love him so much
My best friend has a Pekingese named sugar. My guy didn't like many dogs but he loved sugar lol. It's the one female dog that turned him into a little bitch. He'd follow her around like a love sick teenager and do whatever she wanted. He was always an alpha until he met her haha. Their faces are really ugly at first but then they're cute. They really grow on ya.He’s a little Pekingese…I’d never had a little dog before him…my wife had him already when we met, tbh I couldn’t believe the site of him
Good for you cuz less cookn lol. If she came with a Great Dane you'd be in trouble lol.
they do that too ya…he’s definitely got me that’s for sure So ugly, id never seen anything that strange before
Bro, I’d be 10kg lighter if she came with a Great Dane
Have you got any bro?
You and your wallet would be lighter bro!
So ugly, id never seen anything that strange before
Bro, I’d be 10kg lighter if she came with a Great Dane
Have you got any bro?
Yea I got 2 rescues mutts. They both came from the streets of Mexico. Illegal migrants lol. One was actually smuggled into the country. The lady from the rescue brought him on a plane with his brother and claimed they were both her pets haha. Their both German shorthaired pointer mixes.
I've only lived without a dog for maybe 6 months total in my life and it was the weirdest thing. After my last dog passed we waited a bit to get a new dog and everyday I came home I was so depressed cuz the house was completely empty. I'll never do that again. Best part of my day is coming home and both my boys run up to greet me like they haven't seen me in years lol
Hahaha thats pretty wild…can you travel with pets on planes easily in the US?
Yeah I honestly couldn’t imagine what it’s will feel like bro when that time comes, but I tell ya I’m going to fill the void straight away…my wife brought ours all the way from South Africa so he’s had a journey…
It’s the best feeling, we don’t have kids and we aren’t sold on having them either
Awww mate a South African. Somewhat similar accents so he fit right in quick I reckon lol
Yea no kids here either. We tried for a while when we were younger but it never stuck. Happy being pet parents at this point in our lives. We're 40. How old are you bro?
Ya you can fly with smallish dogs here. I'm in Canada and they came from Mexico straight here. Both of them were brought up when they were young so they were still under the weight limit. The rescues we work with will drive the adult dogs all the way up here from Mexico sometimes.
100% brother, we’re the same both very content with our current life
I’m 38 and my wife is 32 next month…
Ahhh shit, I did know that brother…oh sweet, so you do stuff with rescue places??
Aw you guys still got time. Your wife will be in a different mindset than you though. We were basically turned off to the idea of kids by the time we were around 35. My wife had a few miscarriages and they were tough on us. Then at 35 it's like some biological switch flipped and we were just like naw, we like our life how it is.
100% brother, we’re the same both very content with our current life
I’m 38 and my wife is 32 next month…
Ahhh shit, I did know that brother…oh sweet, so you do stuff with rescue places??
Yea we work with a rescue a bit. Just little events here and there and donations. We thought about fostering but we're way too clingy lol. Our friend who first introduced us to the rescue has 4 dogs cuz she was fostering and just kept keeping them lol. They don't let her foster anymore haha.
I don't think we could let go once we brought another into our house for some time.
I’m sorry to hear that brother, would
So I just gotta hold out 3 more years and I’m in the clear
Yeah I tip my hat to the ones that can foster I know I’d keep them all and my wife you’ll be no better
Yep duno how they do it. The woman who fostered one of our boys dog sits for us if we go outta country. Her and her kids are really happy to see him again and we know our guys are in good hands.I’m sorry to hear that brother, would
So I just gotta hold out 3 more years and I’m in the clear
Yeah I tip my hat to the ones that can foster I know I’d keep them all and my wife you’ll be no better
Unfortunately my wife can't stand to be apart from them so we don't really go outta anymore. All vacations must include the pups lol
Thats a relief when you want to go away but
Hahaha we’re trying to do a few more local things next year so we can take ours with…we do have one overseas trip at end of year though
You can smuggle a lil Pekingese easy bro. Look at the side of you. Stuff her down the front of your shit and no one will even notice lol. You'll look like a strong man instead of a bodybuilder
Its been a minute since I've thrown something up, was just one of those weeks where I wasn't finding the time in the evening to jump in front of the laptop
PED UPDATE - New addition - L carnitine & SS31
Sustanon - 785mg a week pinned daily
EQ - 315mg a week pinned daily
NPP - 210mg a week pinned daily
L carnitine - 400mg pinned daily
Retatrutide - 1mg pinned once a week
HGH - 4iu 2 hours after food before bed
SS31 - 1mg daily
Mots C - dropped out while introducing SS31 and will throw it back in next week and use them together
After my most recent check in with @Gains Man he's increased my calories by 500 and mostly from carbs...This will be coming from oats with some yoghurt for flavour or toast and my absolute favourite peanut butter...I've got some room to play here so I'm going to enjoy it
This cycle is pushing along really nicely, I cant get enough of NPP...I've got the urge to push up the dose but everything is just tracking along so well...I'm fighting the 20 year old version of myself "UP THE DOSE, LIFT THE MOST"
One thing I'm going to discuss with my coach is an arm day, by the time I get to biceps and triceps at the end of other workouts they're cooked, but its a lot different from having focused on them rather than just a secondary...My biceps and triceps will always be my "weak point"
Ill be back to my regular posting routine this week so ill make sure to throw up some workouts
Below is the usual Sunday cook and one of my latest pics
PED UPDATE - New addition - L carnitine & SS31
Sustanon - 785mg a week pinned daily
EQ - 315mg a week pinned daily
NPP - 210mg a week pinned daily
L carnitine - 400mg pinned daily
Retatrutide - 1mg pinned once a week
HGH - 4iu 2 hours after food before bed
SS31 - 1mg daily
Mots C - dropped out while introducing SS31 and will throw it back in next week and use them together
After my most recent check in with @Gains Man he's increased my calories by 500 and mostly from carbs...This will be coming from oats with some yoghurt for flavour or toast and my absolute favourite peanut butter...I've got some room to play here so I'm going to enjoy it
This cycle is pushing along really nicely, I cant get enough of NPP...I've got the urge to push up the dose but everything is just tracking along so well...I'm fighting the 20 year old version of myself "UP THE DOSE, LIFT THE MOST"
One thing I'm going to discuss with my coach is an arm day, by the time I get to biceps and triceps at the end of other workouts they're cooked, but its a lot different from having focused on them rather than just a secondary...My biceps and triceps will always be my "weak point"
Ill be back to my regular posting routine this week so ill make sure to throw up some workouts
Below is the usual Sunday cook and one of my latest pics
Attachments
looking insane brother!
Thanks brother…it’s all preparation for operation hex 2026
March
It’s locked inMarch
LevButlerov
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You look massive in those pics, size and fullness are way up
@JimmyO187 The shape through your upper body is crazy and that fullness is crazy!Adding an arm day is a smart idea since by the time you hit them at the end of other sessions they’re already fried.
Love the meal prep too
@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz
Bruhhh hope you had oversize doors in your house already lol your growing like a weed. Farkkkk you got some size hahaha.
Can i please have some too
Bruhhh hope you had oversize doors in your house already lol your growing like a weed. Farkkkk you got some size hahaha.
Can i please have some too
I only look like this for 1.5hrs a day, by the time I get home I’ve deflated again
LevButlerov
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Head Moderator
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You're super inflated in the pic though
Your deflated is my physique goals
Glad to have you back bro?
Biceps and triceps weak??? Did you post a pic of someone else? Cuz the guy in the pic has arms bigger than my head LOL.
Did coach poo poo the 300mgs of NPP on you and by extension me hahaha. Did you tell him we're scientists doing science and stuff.
I'd take half a deflated @JimmyO187Your deflated is my physique goals
We will have incremental increases next week and the week after will be at 300mg
We doing this for the people
Sounds like my kids when eat their vegetables..We doing this for the people
"For the kids in Africa..."
In the name of science!We will have incremental increases next week and the week after will be at 300mg
We doing this for the people
Sorry but they don't make lab coats your size bro
I’ll use a bed sheet
We'll get you some cool safety glasses so you can look official haha
You’re a gem of a man
Just a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Good quad session loggedJust a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
knee sleeves really do change the game when you can push load like that safely.
Ill definitely be increasing the squat load next week, was just feeling it all out and building some confidence back up…single leg press though dominatingGood quad session logged
Did you wear your finest pair of short shorts to the gym so you could rock the new sleeves?Just a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
Brother you know it!!! Hahaha my shorts are just above the knee i think I could go shorter
You definitely should!! And post some pics haha. Maybe a head band and some wrist bands. Pink very loose stringer. I have a whole vision here lol. Think jacked Richard Simmons
Our pleasure brotherJust a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
I saw you post about a seperate arm day to help bring them up
Happy to make that happen!
You’re a legend brotherOur pleasure brother
I saw you post about a seperate arm day to help bring them up
Happy to make that happen!
Too late pretty boiBrother this would give a few other members the wrong idea
Ya got me
Alright fine..just DM me the pics instead. It's coolBrother this would give a few other members the wrong idea
Hahaha I thought you’d never ask
Yessss brother another pluss for the sleeves.Just a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
Bro your physique is crazy and one that really keeps my pushing big time. I just gotta finish this cut and then we can get to growing
Bro he dont need bigger arms tell him to settle down and save some for the rest of us hahahaOur pleasure brother
I saw you post about a seperate arm day to help bring them up
Happy to make that happen!
Nice straight forward workoutJust a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
I really rate using sleeves or wraps for long term joint health. But top sets only
definitely going to keep them in the arsenal
See that's how I do it too @Mobster
Then I saw a professional power lifter that said you're supposed to always train how you're going to lift. He said wear your sleeves and your belt even on your warm-up sets so that you don't alter the way you perform the movement.
Yea knee sleeves are clutch. You'll start to wonder how you loved without them all these years haha
@JimmyO187 try not to use sleeves all the time. maybe just on super heavy lifts. you don't want your body to get too used to them or create more imbalances/injuries by using them all the timeJust a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
bros but he a pro powerlifter though. the other 99.9% of people shouldn't train like him. that the problem with getting advice somethings from pros
really nice work on the leg extensions. i also like the squat machine @JimmyO187 that is really a good training sessionJust a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
@JimmyO187 the squats and leg extensions are some of my favorites. and i love the single leg press one of the best for preventing cheatingJust a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
nice mix on the training. evo family is always impressed with the iron training you do. squats in the middle are no joke after pounding those extensions! @JimmyO187Just a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
Yeah bro it was such a game changer aye, unbelievable how good it felt
Thanks brother, always start on extensions and I like a couple of single leg ones to get them both firing
Biggest fan of the single leg press, keeps everything stable and even
I like to swap around the single leg press and squats…what ever exercise I do first the second one will suffer cause my legs are cooked…swapping them around each week so they get a chance to be the more dominant exercise
Especially if you have dodgy knees mate.
How was my accent there?? Lol
Changed everything for me. Before I'd get crippling pain after squatting heavy. Now it's just mild discomfort. Winning!
those extensions really do work. not sure why people claim they cause knee issues
bros yes very true!
I read it like an Aussie brother
Yeah
the things we do though most people have pain and stop, we find a way around and accept discomfort
I feel the knees on squats, hence the sleeves but not on extensions
It's cuz you can really load them up and the sheering forces acting on the joint can cause big problems. You're an engineer bro. I bet you can break that down better than any of us lol
Hell ya. Work around or through the pain and learn. I know I can only squat once a week now at this point in life or I just blow up my knee caps and can't train for a couple weeks. Took me numerous set backs to figure that one out lolI read it like an Aussie brother
Yeah
i hear you on that. knee pain is the worst!
as long as your legs are aligned and you set properly its no worse then any other leg exercise
that is great man! love to see this !
Once is plenty anyway brother and we wanna be doing this for as many years as we can into the future so we must apply caution at times
Cmon...yes it is. You know that.
There are levels of danger to each excercise we do. Yes under perfect conditions all can be safe but we're all about pushing limits and nothing is ever perfect. You can't tell me that and OHP isn't more dangerous than a lateral raise.
Same way a leg extension is more dangerous than a split squat.
Or how you're a bigger alpha then most.
Levels bro
Ya I'm just too much of a meathead at times. I always battle with this voice in my head calling me a pussy for not doing what I'm supposed to be doing. Then I crash my recovery, or worse get an injury. I'm learning tho, finally at 40, starting to learn lol
alphas don't worry about getting injured. i once snapped my leg playing football and the coach called me to the sideline and i told him i wanted to stay in. i was finishing that game. i ended up making the game saving tackle
@JimmyO187 man knee sleeves are life savers. You’ll get to where you won’t want to train without them lolJust a quick post up of tonight’s quad focused routine…I decided to give knee sleeves a crack after the boys were talking about them…they feel like a cheat code, knees felt great and I was able to push harder
Leg Extension - single leg first 2 sets for quad engagement
30kg x 15
30kg x 15
Legs together
90kg x 15
105kg x 15
Squat Machine
0 x 15
40kg x 15
80kg x 15
120kg x 10
Singe Leg Press
0kg x 15
80kg x 15
140kg x 15
Hip Adduction
40kg x 15
45kg x 8
25kg x 10 - Drop Set
Standing & Seated Calf Raise - didn’t log these last 2 exercises was a little pressed for time
Honestly this is probably the best my physique had ever been, remaining lean and gaining quality tissue…shout out to @Core Pharma @Core Pharma Rep @Gains Man I genuinely appreciate all you guys do for me
I’m already there
Insane back bro!
Thank you brother, that one was for you
Geezus, mary and joseph...
Boys he's bigger then we thought... god help us.
you’re too kind
Tonight I smash out 10 ton of yates rows for youThank you brother, that one was for you
Photo pleaseTonight I smash out 10 ton of yates rows for you
Yes sir! I'll get the Mrs to do it after my shed workout hahaPhoto please
You got a set up at home? You combine commercial and home gym?
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