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

[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

That’s powerful brother, real words and heart there, EVO family love and support your way @SPOONMAN366
You’re in deep grind mode and the way you push through that mental wall is what defines champions.

Keep feeding off that EVO energy, you’re not alone in this anymore, we all right here with you. Big love your way!

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

 

[BeMe]

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

Nothing better than someone cracking open a stank as meal on the train lol

 

[SPOONMAN366]

Pilbara swing
Nightshift
Day 9/14

Brothers!
We are officially 6 weeks out

This morning omad
-bacon
-eggs
-tuna
-some cold meats
-butter


Calories
-2500


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 06 reps 130kg -1 rep



Incline press *
1 x 10 reps 60kg
1 x 10 reps 100kg
1 x 05reps 120kg +1 rep


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

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top


Abs
-usual Weighted session 27mins

Cardio
12 5 30

Workout Summary
-not a lot of volume today unfortunately
-the gym was packed
-a lot of ppl freaking out because its nearly Christmas and they've decided till now to lose weight
-hate that shit,but hey good on em i guess
-still a solid pump bis loved it
-chest got full
-we got the daily abs and cardio in and that's all that matters

6 weeks out
-boss said I've got that skeletor face coming through,that means were on track

Ns fatigue
-definitely setting in
-post leg day last night hurt,legs cramping and soo sore
-was quiete weak also hence the calories bump
-home straight though 5 more shifts

Tomorrow rest day plan
-walk laps around the oval
-keep things moving
-chase some vitamin d

Physique
-keeping it tight with the daily abs and cardio
-really happy were we are at considering havnt abused doses or relied on orals,kept everything tame to get to this point and will continue to

Cycle doses
-450 test
-200 mast e

Orals
Deployed at 8 week mark
-25 proviron
-20 tbol
-20 cardarine

Pics
-6 weeks out pics attached

Thankyou gentlemen
Have a blessed day
Hope everyone got through the week with ease

 

[LevButlerov]

Pilbara swing
Nightshift
Day 9/14

Brothers!
We are officially 6 weeks out

This morning omad
-bacon
-eggs
-tuna
-some cold meats
-butter


Calories
-2500


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 06 reps 130kg -1 rep



Incline press *
1 x 10 reps 60kg
1 x 10 reps 100kg
1 x 05reps 120kg +1 rep


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

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top


Abs
-usual Weighted session 27mins

Cardio
12 5 30

Workout Summary
-not a lot of volume today unfortunately
-the gym was packed
-a lot of ppl freaking out because its nearly Christmas and they've decided till now to lose weight
-hate that shit,but hey good on em i guess
-still a solid pump bis loved it
-chest got full
-we got the daily abs and cardio in and that's all that matters

6 weeks out
-boss said I've got that skeletor face coming through,that means were on track

Ns fatigue
-definitely setting in
-post leg day last night hurt,legs cramping and soo sore
-was quiete weak also hence the calories bump
-home straight though 5 more shifts

Tomorrow rest day plan
-walk laps around the oval
-keep things moving
-chase some vitamin d

Physique
-keeping it tight with the daily abs and cardio
-really happy were we are at considering havnt abused doses or relied on orals,kept everything tame to get to this point and will continue to

Cycle doses
-450 test
-200 mast e

Orals
Deployed at 8 week mark
-25 proviron
-20 tbol
-20 cardarine

Pics
-6 weeks out pics attached

Thankyou gentlemen
Have a blessed day
Hope everyone got through the week with ease

You look ripped in those pics, abs sharp and waist tight even deep in the cut. @SPOONMAN366

Training still on fire and 120kg presses solid with how lean you’re staying, 6 weeks out you’re right on track!

 

[Pigsy]

Pilbara swing
Nightshift
Day 9/14

Brothers!
We are officially 6 weeks out

This morning omad
-bacon
-eggs
-tuna
-some cold meats
-butter


Calories
-2500


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 06 reps 130kg -1 rep



Incline press *
1 x 10 reps 60kg
1 x 10 reps 100kg
1 x 05reps 120kg +1 rep


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

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top


Abs
-usual Weighted session 27mins

Cardio
12 5 30

Workout Summary
-not a lot of volume today unfortunately
-the gym was packed
-a lot of ppl freaking out because its nearly Christmas and they've decided till now to lose weight
-hate that shit,but hey good on em i guess
-still a solid pump bis loved it
-chest got full
-we got the daily abs and cardio in and that's all that matters

6 weeks out
-boss said I've got that skeletor face coming through,that means were on track

Ns fatigue
-definitely setting in
-post leg day last night hurt,legs cramping and soo sore
-was quiete weak also hence the calories bump
-home straight though 5 more shifts

Tomorrow rest day plan
-walk laps around the oval
-keep things moving
-chase some vitamin d

Physique
-keeping it tight with the daily abs and cardio
-really happy were we are at considering havnt abused doses or relied on orals,kept everything tame to get to this point and will continue to

Cycle doses
-450 test
-200 mast e

Orals
Deployed at 8 week mark
-25 proviron
-20 tbol
-20 cardarine

Pics
-6 weeks out pics attached

Thankyou gentlemen
Have a blessed day
Hope everyone got through the week with ease

Body is tight brother

 

[Allupfromhere]

Brothers!
We are officially 6 weeks out

Lesssgooo

Focusing on control and squeeze at top

This makes a huge difference bro for sure, this is my main focus on all my curls too. Squeeze them like money is coming out

a lot of ppl freaking out because its nearly Christmas and they've decided till now to lose weight

That was me for years hahahaha

6 weeks out
-boss said I've got that skeletor face coming through,that means were on track

Thats money right there bro and the viens on the abs proves it haha

Bigg buxx brother lets bring this home strong

 

[Freki]

boss said I've got that skeletor face coming through,that means were on track

Love it! Looking greattttt
That's a massive OMAD 2500 damn

 

[SPOONMAN366]

Love it! Looking greattttt
That's a massive OMAD 2500 damn

Bro and that's my dieting omad,spare a thought for that lol

 

[Freki]

Bro and that's my dieting omad,spare a thought for that lol

Nah no thanks i dont want to

Impressive !

 

[Bigdan85]

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

Who the fuck doesn’t want to be alpha of the bloodline and at today’s pic your killing it bro you’d be inspiration to many

 

[SPOONMAN366]

Bit of rope access for ya boys
Nothing to extreme tonight just swinging around inside the fines bin doing a liner changeout

 

[Allupfromhere]

Bit of rope access for ya boys
Nothing to extreme tonight just swinging around inside the fines bin doing a liner changeout

Broooo how fucking cool! Your basically a rock climber for a job just on steel mountains

 

[SPOONMAN366]

Broooo how fucking cool! Your basically a rock climber for a job just on steel mountains

g

 

[LevButlerov]

Bit of rope access for ya boys
Nothing to extreme tonight just swinging around inside the fines bin doing a liner changeout

That's extreme dangerous?

 

[SPOONMAN366]

That's extreme dangerous?

It does get extreme,everything is dangerous on minesites,everyone is highly trained so even if something does happen we all know how to rescue eachother

 

[LevButlerov]

It does get extreme,everything is dangerous on minesites,everyone is highly trained so even if something does happen we all know how to rescue eachother

That's intense, you are truly hardcore!

 

[BeMe]

Pilbara swing
Nightshift
Day 9/14

Brothers!
We are officially 6 weeks out

This morning omad
-bacon
-eggs
-tuna
-some cold meats
-butter


Calories
-2500


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 06 reps 130kg -1 rep



Incline press *
1 x 10 reps 60kg
1 x 10 reps 100kg
1 x 05reps 120kg +1 rep


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

Superset with 15kg/17.5 kg Dumbells Hammer curls

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top


Abs
-usual Weighted session 27mins

Cardio
12 5 30

Workout Summary
-not a lot of volume today unfortunately
-the gym was packed
-a lot of ppl freaking out because its nearly Christmas and they've decided till now to lose weight
-hate that shit,but hey good on em i guess
-still a solid pump bis loved it
-chest got full
-we got the daily abs and cardio in and that's all that matters

6 weeks out
-boss said I've got that skeletor face coming through,that means were on track

Ns fatigue
-definitely setting in
-post leg day last night hurt,legs cramping and soo sore
-was quiete weak also hence the calories bump
-home straight though 5 more shifts

Tomorrow rest day plan
-walk laps around the oval
-keep things moving
-chase some vitamin d

Physique
-keeping it tight with the daily abs and cardio
-really happy were we are at considering havnt abused doses or relied on orals,kept everything tame to get to this point and will continue to

Cycle doses
-450 test
-200 mast e

Orals
Deployed at 8 week mark
-25 proviron
-20 tbol
-20 cardarine

Pics
-6 weeks out pics attached

Thankyou gentlemen
Have a blessed day
Hope everyone got through the week with ease

Damn bro veins poppn out everywhere! I bet you got them in your skeletor face too lol. Jaw looking all jacked and shit haha. Killer cut bro

 

[SPOONMAN366]

Pilbara swing
Day 10/14
Nightshift

Last nights omad
-bacon
-eggs
-sausages
-tuna
-droewors sausage
-pork crackle

Calories
2200

Macros
Protein 180
Fat 140

Sleep
6 hrs

Rest day
-rest day involved some laps around the oval at camp in the sun
Around 40°c so the body got a chance to soak up some vitamin d

Camp mess
-also went down to dinner and secretly stole 2 cooked steaks for tomorrow's breakfast omad

(U can't take food from the mess but I did it on the low)


********************************************

Pilbara swing
Day 11/14
Nightshift


Thismorning omad
2 x steak
6 x eggs
5 x cans tuna
Droewors sausage

Calories
-2000

Macros
Protein 263
Fat 100

Sleep
-5 hrs

Today's workout



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
(This is working well jumping to 60,it does make me nervous though I use a belt for this)

Seated shoulder press smith
1 x 10 reps 60kg
-jumping straight to top weight
1 x 12reps 100 kg +2 reps = strong
(Couldn't have done 2 more,got scared)

Side raise Cable
1 x 10 reps 7.5kg
1 x 10 reps 10kg ego*

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


Fy machine rear delts
1 x 12 reps 30 kg
1 x 12 reps 45kg
1 x 10 reps 67.5kg ego*

Triceps dumbell behind head
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30 kg
10 x reps 32.5 kg ego*


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

Workout summary
-another busy gym today
-Managed to execute the compounds really well with top sets strong pb on smith
-solid accessories
-and most importantly the daily abs and cardio
-really digging deep again winning the battle in there

Now to go do 12hrs of nightshift and win that battle nearly there 3 more nights to go before
Hopefully there's not much on tonight I've been struggling even to climb ropes lately
Even the boys are calling me a tired hungry little bitch ,its all in banter though,they get it they're just shit stirring

Thanks gentlemen
See u tomorrow for legs

 

[SPOONMAN366]

@LevButlerov going back to that cardarine split dose you mentioned thismorning

If im on dayshift
-id take cardarine at 2am before the gym,and 2 pm in arvo that's fine as my omad meal is around 630pm

If im on nightshift
-I would take cardarine at 2pm before the gym,and then again around 2am in the morning that's fine as my omad meal is around 630am

Would this work i would be splitting my current 20mg daily dose

And perhaps I could run this protocol if I was to split any oral doses

 

[BeMe]

Pilbara swing
Day 10/14
Nightshift

Last nights omad
-bacon
-eggs
-sausages
-tuna
-droewors sausage
-pork crackle

Calories
2200

Macros
Protein 180
Fat 140

Sleep
6 hrs

Rest day
-rest day involved some laps around the oval at camp in the sun
Around 40°c so the body got a chance to soak up some vitamin d

Camp mess
-also went down to dinner and secretly stole 2 cooked steaks for tomorrow's breakfast omad

(U can't take food from the mess but I did it on the low)


********************************************

Pilbara swing
Day 11/14
Nightshift


Thismorning omad
2 x steak
6 x eggs
5 x cans tuna
Droewors sausage

Calories
-2000

Macros
Protein 263
Fat 100

Sleep
-5 hrs

Today's workout



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
(This is working well jumping to 60,it does make me nervous though I use a belt for this)

Seated shoulder press smith
1 x 10 reps 60kg
-jumping straight to top weight
1 x 12reps 100 kg +2 reps = strong
(Couldn't have done 2 more,got scared)

Side raise Cable
1 x 10 reps 7.5kg
1 x 10 reps 10kg ego*

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


Fy machine rear delts
1 x 12 reps 30 kg
1 x 12 reps 45kg
1 x 10 reps 67.5kg ego*

Triceps dumbell behind head
1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30 kg
10 x reps 32.5 kg ego*


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

Workout summary
-another busy gym today
-Managed to execute the compounds really well with top sets strong pb on smith
-solid accessories
-and most importantly the daily abs and cardio
-really digging deep again winning the battle in there

Now to go do 12hrs of nightshift and win that battle nearly there 3 more nights to go before
Hopefully there's not much on tonight I've been struggling even to climb ropes lately
Even the boys are calling me a tired hungry little bitch ,its all in banter though,they get it they're just shit stirring

Thanks gentlemen
See u tomorrow for legs

Really impressive dedication bro! A 12 hour night shift and this much volume and then cardio. Holy shit! I can see why you're so crazy peeled.

 

[SPOONMAN366]

Really impressive dedication bro! A 12 hour night shift and this much volume and then cardio. Holy shit! I can see why you're so crazy peeled.

Thanks my brother
I want it so bad
Going so hard and giving is
Only way i know how
Rare breed

 

[BeMe]

Thanks my brother
I want it so bad
Going so hard and giving is
Only way i know how
Rare breed

From what I read right there you blew way past 100% halfway into that train session lol. I don't even know how to characterize what you're doing. Elite is one word that comes to mind

 

[LevButlerov]

@LevButlerov going back to that cardarine split dose you mentioned thismorning

If im on dayshift
-id take cardarine at 2am before the gym,and 2 pm in arvo that's fine as my omad meal is around 630pm

If im on nightshift
-I would take cardarine at 2pm before the gym,and then again around 2am in the morning that's fine as my omad meal is around 630am

Would this work i would be splitting my current 20mg daily dose

And perhaps I could run this protocol if I was to split any oral doses

f im on dayshift
-id take cardarine at 2am before the gym,and 2 pm in arvo that's fine as my omad meal is around 630pm

that would be fine no issues @SPOONMAN366

If im on nightshift
-I would take cardarine at 2pm before the gym,and then again around 2am in the morning that's fine as my omad meal is around 630am

no problem, cardarine gw non stim wouldn't impact sleep

Would this work i would be splitting my current 20mg daily dose

it would work

And perhaps I could run this protocol if I was to split any oral doses

sure but dont use it with stims late in the day like clen

 

[SPOONMAN366]

Good afternoon evo

Day 11/14
Pilbara swing
Nightshift

Thismorning OMAD
-3 x steaks 1.2kg worth
-burger patty
-2 x cans tuna
-butter
-chilli powder flake mix

Calories
-2400

Macros
283 Protein
132 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 10 @ 240kg -2 reps

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg control to 12 partial to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 65kg
1 x 12 @ 80kg
00x 12 @ 90kg skipped this set


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
-good control
-happy with routine

Abs
-consistent

Cardio
-12 5 30

Calories
-bumping protein high
-fatigue setting in tail end of swing
-leaner by the day not concerned
-32 hr fly out fast incoming

Work summary
-2 more nights left
-yearning for home

Thanks gentlemen
see you tomorrow for chest n bis

 

[Allupfromhere]

(U can't take food from the mess but I did it on the low)

Elite is one word that comes to mind

Psychopath... just the way we like it

 

[Allupfromhere]

Good afternoon evo

Day 11/14
Pilbara swing
Nightshift

Thismorning OMAD
-3 x steaks 1.2kg worth
-burger patty
-2 x cans tuna
-butter
-chilli powder flake mix

Calories
-2400

Macros
283 Protein
132 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 10 @ 240kg -2 reps

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg control to 12 partial to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 65kg
1 x 12 @ 80kg
00x 12 @ 90kg skipped this set


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
-good control
-happy with routine

Abs
-consistent

Cardio
-12 5 30

Calories
-bumping protein high
-fatigue setting in tail end of swing
-leaner by the day not concerned
-32 hr fly out fast incoming

Work summary
-2 more nights left
-yearning for home

Thanks gentlemen
see you tomorrow for chest n bis

Fuck you give those legs a beating brother the volume with that weight on the presses is fkn boss.

Everything is in place, everything is working just keep that foot on the pedal and you get the choice of where you land my bro

 

[SPOONMAN366]

Fuck you give those legs a beating brother the volume with that weight on the presses is fkn boss.

Everything is in place, everything is working just keep that foot on the pedal and you get the choice of where you land my bro

Hell yeah brother
Straight Facts
We got this shit
Much love

 

[Allupfromhere]

Hell yeah brother
Straight Facts
We got this shit
Much love

 

[LevButlerov]

Good afternoon evo

Day 11/14
Pilbara swing
Nightshift

Thismorning OMAD
-3 x steaks 1.2kg worth
-burger patty
-2 x cans tuna
-butter
-chilli powder flake mix

Calories
-2400

Macros
283 Protein
132 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 10 @ 240kg -2 reps

Seated Calf raise
1 x 20 reps 40kg

1 x 20 reps 60kg

1 x 20 reps 90kg control to 12 partial to 20

Seated hamstring curls
1 x 12 @ 40kg
1 x 12 @ 65kg
1 x 12 @ 80kg
00x 12 @ 90kg skipped this set


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
-good control
-happy with routine

Abs
-consistent

Cardio
-12 5 30

Calories
-bumping protein high
-fatigue setting in tail end of swing
-leaner by the day not concerned
-32 hr fly out fast incoming

Work summary
-2 more nights left
-yearning for home

Thanks gentlemen
see you tomorrow for chest n bis

Strong leg session, 240kg presses and 90kg calves both heavy under fatigue.

At 283g protein you’re feeding recovery right? any DOMS?

 

[SPOONMAN366]

283g protein you’re feeding recovery right? any DOMS?

Last week I've been really struggling with Dom's and energy but since eating steak for 2 days its gotten better,hardest part of doing omad nightshift is bacon and eggs being only food option for my meal

 

[LevButlerov]

Last week I've been really struggling with Dom's and energy but since eating steak for 2 days its gotten better,hardest part of doing omad nightshift is bacon and eggs being only food option for my meal

high protein thats the key for recovery happy you pumped in 2 steaks! @SPOONMAN366

 

[SPOONMAN366]

high protein thats the key for recovery happy you pumped in 2 steaks! @SPOONMAN366

bro gunna keep it dialed

 

[LevButlerov]

I'll add you to my @ list ED is that ok? @SPOONMAN366

 

[LevButlerov]

bro gunna keep it dialed

EVO family support your way

 

[SPOONMAN366]

I'll add you to my @ list ED is that ok? @SPOONMAN366

Im unsure what u mean?
List every day?

 

[LevButlerov]

Im unsure what u mean?
List every day?

I @ mentioned you in a few logs I thought you'd be interested in, wanted to make sure you're cool with it @SPOONMAN366

 

[SPOONMAN366]

I @ mentioned you in a few logs I thought you'd be interested in, wanted to make sure you're cool with it @SPOONMAN366

I noticed that the other day,always keen to follow more evo fam bro,yeah send it all good

 

[MarkNV]

I noticed that the other day,always keen to follow more evo fam bro,yeah send it all good

@SPOONMAN366 Thank you for checking out my log! I appreciate your feedback.
I will be reading yours as well and taking away as much info as I can.
You are shredded! That takes so much hard work to maintain, even more to obtain!! I am down for that!! Lets fucking go!!

 

[SPOONMAN366]

@SPOONMAN366 Thank you for checking out my log! I appreciate your feedback.
I will be reading yours as well and taking away as much info as I can.
You are shredded! That takes so much hard work to maintain, even more to obtain!! I am down for that!! Lets fucking go!!

Thankyou my bro
All the support your way bro,your transformation has truly been impressive also,super proud of the hard work your doing and love how you have a passion for the hot sauce ,you will go far my bro keep pushing

 

[MarkNV]

Thankyou my bro
All the support your way bro,your transformation has truly been impressive also,super proud of the hard work your doing and love how you have a passion for the hot sauce ,you will go far my bro keep pushing

The hot sauce is the secret!!!

 

[SPOONMAN366]

The hot sauce is the secret!!!

I googled it yesterday and they have it at my local supermarket in Australia
I will be picking some up on Wednesday when home stay tuned
I dare say I will add it to my carnivore recipes

 

[MarkNV]

I googled it yesterday and they have it at my local supermarket in Australia
I will be picking some up on Wednesday when home stay tuned
I dare say I will add it to my carnivore recipes

Do you have Costco in Australia?

 

[SPOONMAN366]

Do you have Costco in Australia?

Sure do bro

 

[MarkNV]

Sure do bro

I get the bigger bottles in two packs at the costco!! 7.99 here in the states

 

[LevButlerov]

I noticed that the other day,always keen to follow more evo fam bro,yeah send it all good

Thank you

 

[SPOONMAN366]

GOOD MORNING EVO

Pilbara swing
Nightshift
14 /14 days
LAST SHIFT


This morning omad
-bacon
-eggs
-tuna
-omelette
-cold meats
-butter


Calories
-easy 2500/3000
*didn't bother counting
*absolute pig out
Sleep
5 hours

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 +1



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


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

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

2 x sets 15kg Hammer curls

Abs
-usual Weighted session 27mins

Cardio
12 5 30


Last night
-last night at work i recieved a threema msg,I wondered who cld this be,it was a evo vendor asking me if I would like to log for them,this was a surreal feeling and honour to be asked,another reminder of how far I have come and how much I have had a positive impact in my short time here at EVO kindly I had to respectfully refuse and explain my cycle will soon be over and from there I will be on a cruise dose and concentrating on other aspects of life,but yeah was pretty chuffed

Alright time incoming

PLAN WHEN HOME

-32 hrs no food
-30 hrs no sleep

break my 32 hr fast with clean home meals keeping it 2000 calories (opinion on calories welcome will happily eat more)

-get sleep after 30 hrs #fifo

-bloodwork to assess 3 weeks of orals

-working the weekend extra cash

-plenty of clean eating bbqs family beach




Thankyou gentlemen
See you when i land on home soil

 

[SPOONMAN366]

Cardio
12 5 30

Pulled out from this after 10 mins in
Had nothing left
My body knows its home time
This happens at the tail of every swing
Towards the end of nightshift

 

[LevButlerov]

GOOD MORNING EVO

Pilbara swing
Nightshift
14 /14 days
LAST SHIFT


This morning omad
-bacon
-eggs
-tuna
-omelette
-cold meats
-butter


Calories
-easy 2500/3000
*didn't bother counting
*absolute pig out
Sleep
5 hours

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 +1



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


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

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

2 x sets 15kg Hammer curls

Abs
-usual Weighted session 27mins

Cardio
12 5 30


Last night
-last night at work i recieved a threema msg,I wondered who cld this be,it was a evo vendor asking me if I would like to log for them,this was a surreal feeling and honour to be asked,another reminder of how far I have come and how much I have had a positive impact in my short time here at EVO kindly I had to respectfully refuse and explain my cycle will soon be over and from there I will be on a cruise dose and concentrating on other aspects of life,but yeah was pretty chuffed

Alright time incoming

PLAN WHEN HOME

-32 hrs no food
-30 hrs no sleep

break my 32 hr fast with clean home meals keeping it 2000 calories (opinion on calories welcome will happily eat more)

-get sleep after 30 hrs #fifo

-bloodwork to assess 3 weeks of orals

-working the weekend extra cash

-plenty of clean eating bbqs family beach




Thankyou gentlemen
See you when i land on home soil

Pulled out from this after 10 mins in
Had nothing left
My body knows its home time
This happens at the tail of every swing
Towards the end of nightshift

Strong day, 130kg chest press and 100kg incline both solid numbers.
Big respect for holding that workload and still training hard, 32hr fast and reset at home will hit perfect recovery.

 

[SPOONMAN366]

Strong day, 130kg chest press and 100kg incline both solid numbers.
Big respect for holding that workload and still training hard, 32hr fast and reset at home will hit perfect recovery.

Thanks my bro,hanging in there,I have nothing left this ns has been brutal,much needed Hometime incoming

 

[Bigdan85]

From what I read right there you blew way past 100% halfway into that train session lol. I don't even know how to characterize what you're doing. Elite is one word that comes to mind

Viking destined for Valhalla

 

[MarkNV]

Viking destined for Valhalla

Badass is another word that comes to my mind!!
Jumping off the bow of a boat and swinging double axes and earning that spot at the table with a horn full of ale partying with my viking brothers!!!

 

[Bigdan85]

Pulled out from this after 10 mins in
Had nothing left
My body knows its home time
This happens at the tail of every swing
Towards the end of nightshift

Fair play I wouldn’t even looked a cardio at this point bro lol

 

[Bigdan85]

This is my man right now

 

[MarkNV]

View attachment 140502This is my man right now

Fucking A!! lets fucking go!!!

 

[SPOONMAN366]

Fair play I wouldn’t even looked a cardio at this point bro lol

I dare say its because yesterday was legs and work fatigue,im not happy about not getting it in,but legit that's how hard i am on myself,all good some solid training incoming at home

 

[SPOONMAN366]

View attachment 140502This is my man right now

To much love my evo brothers

 

[SPOONMAN366]

you get the choice of where you land my bro

Bangkok Thailand is were this cut will land

 

[Allupfromhere]

GOOD MORNING EVO

Pilbara swing
Nightshift
14 /14 days
LAST SHIFT


This morning omad
-bacon
-eggs
-tuna
-omelette
-cold meats
-butter


Calories
-easy 2500/3000
*didn't bother counting
*absolute pig out
Sleep
5 hours

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 +1



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


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

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

2 x sets 15kg Hammer curls

Abs
-usual Weighted session 27mins

Cardio
12 5 30


Last night
-last night at work i recieved a threema msg,I wondered who cld this be,it was a evo vendor asking me if I would like to log for them,this was a surreal feeling and honour to be asked,another reminder of how far I have come and how much I have had a positive impact in my short time here at EVO kindly I had to respectfully refuse and explain my cycle will soon be over and from there I will be on a cruise dose and concentrating on other aspects of life,but yeah was pretty chuffed

Alright time incoming

PLAN WHEN HOME

-32 hrs no food
-30 hrs no sleep

break my 32 hr fast with clean home meals keeping it 2000 calories (opinion on calories welcome will happily eat more)

-get sleep after 30 hrs #fifo

-bloodwork to assess 3 weeks of orals

-working the weekend extra cash

-plenty of clean eating bbqs family beach




Thankyou gentlemen
See you when i land on home soil

Even at the end of ns swing brother fuck you still pushed some numbers i wouldnt stress about the bail on the cardio bro, systemically after this swing and all the session it may have been more detrimental then beneficial anyway.
Get home rest up and enjoy my brother

 

[SPOONMAN366]

Even at the end of ns swing brother fuck you still pushed some numbers i wouldnt stress about the bail on the cardio bro, systemically after this swing and all the session it may have been more detrimental then beneficial anyway.
Get home rest up and enjoy my brother

Oh I will brother,counting the hours till I escape this place

systemically after this swing and all the session it may have been more detrimental then beneficial anyway.

I felt the same

Oh I will brother im counting the hours

 

[LevButlerov]

Thanks my bro,hanging in there,I have nothing left this ns has been brutal,much needed Hometime incoming

hometime coming soon

 

[waggat]

GOOD MORNING EVO

Pilbara swing
Nightshift
14 /14 days
LAST SHIFT


This morning omad
-bacon
-eggs
-tuna
-omelette
-cold meats
-butter


Calories
-easy 2500/3000
*didn't bother counting
*absolute pig out
Sleep
5 hours

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 +1



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


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

Biceps curls Seated open hand*
1x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

2 x sets 15kg Hammer curls

Abs
-usual Weighted session 27mins

Cardio
12 5 30


Last night
-last night at work i recieved a threema msg,I wondered who cld this be,it was a evo vendor asking me if I would like to log for them,this was a surreal feeling and honour to be asked,another reminder of how far I have come and how much I have had a positive impact in my short time here at EVO kindly I had to respectfully refuse and explain my cycle will soon be over and from there I will be on a cruise dose and concentrating on other aspects of life,but yeah was pretty chuffed

Alright time incoming

PLAN WHEN HOME

-32 hrs no food
-30 hrs no sleep

break my 32 hr fast with clean home meals keeping it 2000 calories (opinion on calories welcome will happily eat more)

-get sleep after 30 hrs #fifo

-bloodwork to assess 3 weeks of orals

-working the weekend extra cash

-plenty of clean eating bbqs family beach




Thankyou gentlemen
See you when i land on home soil

Nice final session mate! What is the incline press? Barbell?

Also, I need to start taking abs more seriously. What are your favourite exercises? Any other tips?

 

[SPOONMAN366]

@Bigdan85 @Pigsy
Found a sweet spot not far from the city for fresh eggs,awesome prices on bulk buys,organic fruit n veg

 

[SPOONMAN366]

Nice final session mate! What is the incline press? Barbell?

Also, I need to start taking abs more seriously. What are your favourite exercises? Any other tips?

Smith Machine incline bro

For abs i download this app
I think by memory i do 27 mins
55 second rnds 30 sec rest

Leg raises,planks,deadbugs,ab roller,mountain climbers,supermans

There is so many ab exercises bro just start small and slowly increase

Once it gets easy add a 2kg plate here n there
5 kg bumper plate on your back during planks ect

Having a strong core is so under rated as it spills over to your compound lifts and improves these also as you always brace for big lifts

I downloaded the top one,it works well as you can play music yet here the bell for each round still

 

[SPOONMAN366]

Ab check on the plane this morning during the fast,nice grainey look coming through veins on point

 

[SPOONMAN366]

32 hr fast acheived
Home time acheived

First meal
-1 kg beef mince
-5 eggs
-2 sausages

Beef mince dressed 4 ways
-Jalapenos
-pickled ginger
-chilli's
-salt Celtic

Calories
2100

300 protein
100 fat

Daomn its good to be home
Now for some sleep and back to business

 

[SPOONMAN366]

Meal

 

[Allupfromhere]

Glad to here you home safely brother enjoy it!

 

[waggat]

Smith Machine incline bro

For abs i download this app
I think by memory i do 27 mins
55 second rnds 30 sec rest

Leg raises,planks,deadbugs,ab roller,mountain climbers,supermans

There is so many ab exercises bro just start small and slowly increase

Once it gets easy add a 2kg plate here n there
5 kg bumper plate on your back during planks ect

Having a strong core is so under rated as it spills over to your compound lifts and improves these also as you always brace for big lifts

I downloaded the top one,it works well as you can play music yet here the bell for each round still

Awesome thanks mate! I see you got a bunch of stability type exercises in there which I like.

 

[LevButlerov]

@Bigdan85 @Pigsy
Found a sweet spot not far from the city for fresh eggs,awesome prices on bulk buys,organic fruit n veg

that's beautiful @SPOONMAN366
real Aussie food

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Pigsy]

that's beautiful @SPOONMAN366
real Aussie food

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Us Aussie's eat well brother

 

[Dreamer]

Ab check on the plane this morning during the fast,nice grainey look coming through veins on point

Nice deep cut abs man, definitely grainy look coming in

 

[Freki]

Ab check on the plane this morning during the fast,nice grainey look coming through veins on point

Ripped, good ab genetics, lucky fella

 

[SPOONMAN366]

Good morning evo

Hometime rnr
Day 2/7

32 hour fast ️

Last nights omad(pics posted yesterday)
-1kg beef mince
-6 x fried eggs
-2 x medditeran sausages

Big fan of this clean meal,this will be majority of omad this week

Calories
2000

Macros
Protein 270
Fat 100

Sleep
-10 hrs
Of VERY broken up and down all night
If anything 8 all up
Still nowhere near whats need after 30 hrs awake,it will do for now


Today's workout



Shoulders




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg
1 x 10 reps 35kg



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

00x 00reps 60kg*not going for this today

Seated shoulder press machine
1 x 10 reps 35kg
1 x 10 reps 50kg
1 x 09 reps 65kg

Side raise Cable
1 x 10 reps 7.5kg

Cable crossovers
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg
1 x 00 reps 13.75kg

Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises


Fy machine rear delts
1 x 10reps 30 kg
1 x 15reps 45kg
1 x 10 reps 67.5kg
Superset with iso lat row 40kg concentrating on rear delts
Slow contractions squeezing at the top


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

Cycle change
-pending bloodwork


Wokout summary
-really didn't want to be there today,although I took everything under the sun before bed last night i still slept like an absolute train wreck,fifo really fucks up the circadian rhythm
-although I dug deep and found that gear,really strong compounds although I held back on the 60kg Overhead as I didn't have a belt
-strong dumbells hitting 35kg with ease havnt done this for quiete some time
Impressive pulling it off while dieting
-accessories strong with added supersets,big fan of the plate steering wheel and raise combo,absolute burner
-abs consistent feeling and looking lean and strong
-cardio was today

Hometime summary
-bloods taken thismorning
-few days of work helping out the old crew rendering,not sure how im going to play this weather i train super early and then go to work with them,if sleep is an issue i may need to skip training for a day or 2
-rendering is very physical pushing wheelbarrows and a lot of shovelling so i won't be to phased if this happens


Thanks gentlemen
Hope everyone has a blessed day

 

[Freki]

Last nights omad(pics posted yesterday)
-1kg beef mince
-6 x fried eggs
-2 x medditeran sausages

Broooooo damn @LevButlerov protien king contender

 

[SPOONMAN366]

protien king contender

Carnivore diet aquires that off the bat bro

 

[SPOONMAN366]

Tonight's omad
-1 kg beef mince
-5 eggs
-2 x medditeran sausages

Trimmings
-Jalapenos
-chilli/soy/garlic
-pickled ginger
@MarkNV can u spot the 4th

300 protein
115 fat

This meal is a firm favourite and i have it down packed,I will be eating this while home for remainder i dare say


Touch base soon brothers
-I do have 3 days of rendering lined up as tomorrow
-bloodwork incoming tomorrow
-hopefully training update

 

[SPOONMAN366]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

 

[Dreamer]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

Solid bloods man - very healthy.
Training is on point too, as your planning - take some time for yourself to unwind man, me comitting to rest days again even though I hate it has helped my mental and physical so much

 

[MarkNV]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

badass workout!!!

 

[Freki]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

Killer workout

Sounds like you need a day off bro

 

[LevButlerov]

Broooooo damn @LevButlerov protien king contender

fact I think

 

[LevButlerov]

Good morning evo

Hometime rnr
Day 2/7

32 hour fast ️

Last nights omad(pics posted yesterday)
-1kg beef mince
-6 x fried eggs
-2 x medditeran sausages

Big fan of this clean meal,this will be majority of omad this week

Calories
2000

Macros
Protein 270
Fat 100

Sleep
-10 hrs
Of VERY broken up and down all night
If anything 8 all up
Still nowhere near whats need after 30 hrs awake,it will do for now


Today's workout



Shoulders




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg
1 x 10 reps 35kg



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

00x 00reps 60kg*not going for this today

Seated shoulder press machine
1 x 10 reps 35kg
1 x 10 reps 50kg
1 x 09 reps 65kg

Side raise Cable
1 x 10 reps 7.5kg

Cable crossovers
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg
1 x 00 reps 13.75kg

Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises


Fy machine rear delts
1 x 10reps 30 kg
1 x 15reps 45kg
1 x 10 reps 67.5kg
Superset with iso lat row 40kg concentrating on rear delts
Slow contractions squeezing at the top


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

Cycle change
-pending bloodwork


Wokout summary
-really didn't want to be there today,although I took everything under the sun before bed last night i still slept like an absolute train wreck,fifo really fucks up the circadian rhythm
-although I dug deep and found that gear,really strong compounds although I held back on the 60kg Overhead as I didn't have a belt
-strong dumbells hitting 35kg with ease havnt done this for quiete some time
Impressive pulling it off while dieting
-accessories strong with added supersets,big fan of the plate steering wheel and raise combo,absolute burner
-abs consistent feeling and looking lean and strong
-cardio was today

Hometime summary
-bloods taken thismorning
-few days of work helping out the old crew rendering,not sure how im going to play this weather i train super early and then go to work with them,if sleep is an issue i may need to skip training for a day or 2
-rendering is very physical pushing wheelbarrows and a lot of shovelling so i won't be to phased if this happens


Thanks gentlemen
Hope everyone has a blessed day

Good shoulder day even on wrecked sleep, pressing 35kg dumbbells and the 50kg military press clean is strong work with all that volume.

macros 270 protein you need to get to 400 for protein KING @SPOONMAN366

 

[LevButlerov]

Tonight's omad
-1 kg beef mince
-5 eggs
-2 x medditeran sausages

Trimmings
-Jalapenos
-chilli/soy/garlic
-pickled ginger
@MarkNV can u spot the 4th

300 protein
115 fat

This meal is a firm favourite and i have it down packed,I will be eating this while home for remainder i dare say


Touch base soon brothers
-I do have 3 days of rendering lined up as tomorrow
-bloodwork incoming tomorrow
-hopefully training update

Nice meal pics and that OMAD with 300g protein and 115g fats is a big solid hit. but to tag @MarkNV you need cholula @SPOONMAN366

 

[LevButlerov]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

Bloodwork not bad at all @SPOONMAN366
the leg day with 200kg presses and 120kg hacks is strong work even on low sleep
what happened to you on the podcast? you didnt come on whats up?

 

[MarkNV]

Nice meal pics and that OMAD with 300g protein and 115g fats is a big solid hit. but to tag @MarkNV you need cholula @SPOONMAN366

CHOLULA would round that out nicely !!!

 

[SPOONMAN366]

CHOLULA would round that out nicely !!!

Pretty sure its in the pic

 

[LevButlerov]

CHOLULA would round that out nicely !!!

the cholula add

 

[Mobster]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

Get sh*t done

 

[SPOONMAN366]

400 for protein KING

Light work
I will log my next refeed
3-4 kg beef ribs 1 sitting

 

[SPOONMAN366]

comitting to rest days again even though I hate it has helped my mental and physical so much

Same my bro
Following a plp rest split so after tomorrow's workout a rest day will be incoming

 

[LevButlerov]

Light work
I will log my next refeed
3-4 kg beef ribs 1 sitting

4kg beef ribs love it

 

[SPOONMAN366]

4kg beef ribs love it

Past bulk 3 kg

 

[MarkNV]

Light work
I will log my next refeed
3-4 kg beef ribs 1 sitting

BEEF RIBS!!! Oh boy!! LETS FUCKING GO!!

 

[LevButlerov]

Past bulk 3 kg

PROTEIN KING! @SPOONMAN366

 

[stevesmi]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

@SPOONMAN366 test, mast, proviron and tbol are a good mix. you can really get some good recomping effects from that.

 

[2Thick]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

Testosterone, masteron and proviron are all good options. I like the current cycle setup. You're going to have some good results. @SPOONMAN366

 

[Ulter]

Past bulk 3 kg

that is an alpha meal right there @SPOONMAN366 Hope you saved the bones and you threw them in the pot for some bone broth. That would be more of an alpha.

 

[ceo]

Good afternoon evo

Day 3/7
Hometime RnR

Weigh in
80.5kg *no shift



Calories
-2000

Macros
300 Protein
140 Fat

Sleep
-5 hrs

●Today's workout LEGS●
Time
3:30am

Hack squats

2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg


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

Seated Calf raise
1 x 20 reps 40kg
1 x 20 reps 60kg
1 x 20 reps 90kg

Lying hamstring curls
1 x 15 @ 12.5kg
1 x 15 @ 20kg
1 x 15 @ 30kg
1 x 15 @ 40kg


Abs
-27 mins
-usual session with added weights

Cardio
-12 5 30

Summary

Legs
-presses and hacks explosive,sharp,deep
Dropping off the top sets today as fatigue and upcoming workload concerning

Calves
-strong progress here
Reps more controlled each session

Hamstrings
-explosive tbol energy on these

Abs
-all day baby big bucks
-not a single female has out worked me in this department they tap out and walk out

Cardio
-12 5 30

Bloodwork summary
-3 weeks into 20tbol 20 cardarine
-tudca and nac working
-liver enzymes have returned to ref range
-e2 on point

Cycle plan
-hold the line while bumping mast to 300
-keep supps in check to keep bloodwork on point
-wait till 2 weeks out and give it full noise

Current
450 test e
300 mast e
25 proviron
20 tbol + 20 cardarine



Work summary
-3 days of rendering ahead
-extra coin for holidays

Diet summary
-will be splitting my meals while working from home
-no omad for next 3 days

Mindset
-very stressed atm
-fight or flight hasn't switched off since being home
-thailand around the corner
-5 weeks out
-its all adding to the always something to organise list
-I have the belief and the confidence and the mindset that I can do this
-let's fucking go!

Plan for this
-monday Beach day try and get some grounding
-perth on Tuesday pre fly out
Book in a massage for cpl hrs



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

@SPOONMAN366 bros good training and good cycle stack. i like the test, mast and proviron. all are solid if you ask me

 

[SPOONMAN366]

GOOD MORNING EVO

Day 4/7
Hometime rnr

Yesterdays meals
Split in x 2
No omad for next cpl days

-1 kg beef mince
-2 Mediterranean sausages
-5 eggs
-3 cans tuna
-beef jerky


Calories
2850

Macros
390 protein
130 fat

Sleep
6 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 08 reps 130kg +1



Incline press smith
1 x 10 reps 60kg
1 x 07 reps 100kg -

Cable chest flys
1 x 20 reps 6.25kg
1 x 12 reps 11.25kg
1 x 10 reps 16.25kg + pb

Seated low row single cable- ea side-
1 x 10 reps 12.5kg
1 x 10 reps 20kg

Iso lat pulldown -ea side-
1 x 10 reps 20kg
1 x 10 reps 30 kg


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


Single arm curl cable
1 x 20 reps 5kg
1 x 15 reps 7.5kg
1 x 10 reps 10kg

Abs
-usual Weighted session 27mins

Cardio
12 5 30

Workout summary

Work summary rendering
-Yesterday kicked my ass,hadn't done that for a few years must have shovelled cement mixes constantly for a good 4 hrs then jumped inside on the trowel,some serious calories burned
-another 2 days of it to go
-it sucks working my week off but its all to help on holidays.

Omad
-while rendering im taking food with me as I know its much needed energy ,monday when I get my own time back i will return to the omad scheme,if anything this will help any metabolism stalls that don't exist but itl keep it guessing

Calories
-finding it hard to keep Calories in check eating this way,of no real concern as noticeably leaner each week,as long as I stick the plan and training its all falling in place

5 weeks out
Let's go

Thankyou gentlemen
Enjoy the weekend

 

[MarkNV]

GOOD MORNING EVO

Day 4/7
Hometime rnr

Yesterdays meals
Split in x 2
No omad for next cpl days

-1 kg beef mince
-2 Mediterranean sausages
-5 eggs
-3 cans tuna
-beef jerky


Calories
2850

Macros
390 protein
130 fat

Sleep
6 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 08 reps 130kg +1



Incline press smith
1 x 10 reps 60kg
1 x 07 reps 100kg -

Cable chest flys
1 x 20 reps 6.25kg
1 x 12 reps 11.25kg
1 x 10 reps 16.25kg + pb

Seated low row single cable- ea side-
1 x 10 reps 12.5kg
1 x 10 reps 20kg

Iso lat pulldown -ea side-
1 x 10 reps 20kg
1 x 10 reps 30 kg


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


Single arm curl cable
1 x 20 reps 5kg
1 x 15 reps 7.5kg
1 x 10 reps 10kg

Abs
-usual Weighted session 27mins

Cardio
12 5 30

Workout summary

Work summary rendering
-Yesterday kicked my ass,hadn't done that for a few years must have shovelled cement mixes constantly for a good 4 hrs then jumped inside on the trowel,some serious calories burned
-another 2 days of it to go
-it sucks working my week off but its all to help on holidays.

Omad
-while rendering im taking food with me as I know its much needed energy ,monday when I get my own time back i will return to the omad scheme,if anything this will help any metabolism stalls that don't exist but itl keep it guessing

Calories
-finding it hard to keep Calories in check eating this way,of no real concern as noticeably leaner each week,as long as I stick the plan and training its all falling in place

5 weeks out
Let's go

Thankyou gentlemen
Enjoy the weekend

The Hammer Strength Chest presses are strong brother!! I love the cardio at the end