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

[MarkNV]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

Whoooooo getting it fucking done!!! Lets go!!
Your food is making my stomach growl!!
I like how you are so consistent with that 2K calories! Results brother!!

 

[LevButlerov]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

Good shoulder day @SPOONMAN366 80kg smith press and 55kg OHP moving clean
Your OMAD setup hardcore, 250 protein the move maybe even higher

 

[ventureboy]

Cholesterol
- bro,ive been in this argument with many in the past so I didn't want to speak to much on it but you've nailed it here

Feel you on this one. My entire family freaked out when I went Carnivore, and they were all certain (and still are) that I will die of a heart attack eminently. The 1990's follow-up Framingham studies concluded that a TG/HDL ratio of less than 2.0 is a far more reliable predictor of CHD than just the raw cholesterol/Trig/LDL number. My total cholesterol is consistently well above 6.0 (yours probably would be too), but TG/HDL ratio 0.8 or lower and HbA1c at 5.1.


At least now there is a way to better calculate CVD risk https://www.cvdcheck.org.au/calculator. Hopefully more GP's start using it instead of relying solely on the reference ranges on blood tests.

 

[stevesmi]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

@SPOONMAN366 pec deck reverse flys are outstanding. tricep dumbbells behind the head. that is on point

 

[Mobster]

Good job for a FIFO session

 

[ROIDDERS]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

tricep dumbbells behind head are good stuff. i like the abs and cardio as well. keep up the hard work @SPOONMAN366

 

[ceo]

I usually aim for 45 seconds to 1min
Between sets,especially if training at work as im chasing the clock as soon as I wake

It is a serious burn bro but this last year ive been teaching myself to adapt to this style of training as it works best for me

The new protocol seems to be going well bro,big thanks to Harley guy and lev for pointing me in the right direction with the phsylium husk and apple cider vinegar

Looking forward to the final form results in 10 days,be nice n lean ready to slay thailand

Bros 1 minute between sets that sound really hardcore. @SPOONMAN366 I like that you're doing high intensity training. You get your business done and you finish in a quick amount of time.

 

[HarleyGuy]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

Great volume and I can actually sense your mood is improving!

hunger post omad no longer an issue

Love this! We conquered it!

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)

Don't forget about the sparkling water trick are you still needing that?

 

[HarleyGuy]

I usually aim for 45 seconds to 1min
Between sets,especially if training at work as im chasing the clock as soon as I wake

It is a serious burn bro but this last year ive been teaching myself to adapt to this style of training as it works best for me

The new protocol seems to be going well bro,big thanks to Harley guy and lev for pointing me in the right direction with the phsylium husk and apple cider vinegar

Looking forward to the final form results in 10 days,be nice n lean ready to slay thailand

It's our pleasure brother I was happy that worked. I was in the grocery store DM'ing you when we were discussing that idea
Can't go wrong reaching out to @LevButlerov either he's got the goods, always!

 

[MarkNV]

Great volume and I can actually sense your mood is improving!


Love this! We conquered it!

Don't forget about the sparkling water trick are you still needing that?

Bro!! This was a good one!! Your words are screaming MOTIVATION!!!

 

[Ulter]

I usually aim for 45 seconds to 1min
Between sets,especially if training at work as im chasing the clock as soon as I wake

It is a serious burn bro but this last year ive been teaching myself to adapt to this style of training as it works best for me

The new protocol seems to be going well bro,big thanks to Harley guy and lev for pointing me in the right direction with the phsylium husk and apple cider vinegar

Looking forward to the final form results in 10 days,be nice n lean ready to slay thailand

@SPOONMAN366 that type of workout is very alpha. I like the high repetition and not a lot of time between reps and sets. That really gets the body flowing.

 

[2Thick]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

tricep dumbells behind the head are amazing. they really force growth back of the arms. and they build strength @SPOONMAN366

 

[SPOONMAN366]

Good morning evo

Day 3/7
FIFO EDITION

Last nights omad
-slipped up hard last night
-easy 3/4000 calories in one hit

Timeline
-09 days

Sleep
6 Hrs

●Today's workout LEGS●

Leg press*
2 x 15 reps 40kg


Hack squats*
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
2 x 20 reps 40kg

Abs
-usual session
-bumped to 45 mins today

Cardio
-12 / 5 / 30

Workout Summary
-started off with abs this time
Aimed for 1 hr but only jagged 45mins
-hit some leg carnage as usual
-finished strong with the incline cardio

Calories last night
-Shit happens and it has happened this cut,few ups and downs here n there but as long as I keep moving forward and bouncing back holding the line,is all im worried about,9 days left then its time to relax and be done with this push.



Thanks gentlemen
See you tomorrow for chest n bis
Much love evo

 

[Allupfromhere]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

My bro is a fucking robot for sure hahaha

Good morning evo

Day 3/7
FIFO EDITION

Last nights omad
-slipped up hard last night
-easy 3/4000 calories in one hit

Timeline
-09 days

Sleep
6 Hrs

●Today's workout LEGS●

Leg press*
2 x 15 reps 40kg


Hack squats*
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
2 x 20 reps 40kg

Abs
-usual session
-bumped to 45 mins today

Cardio
-12 / 5 / 30

Workout Summary
-started off with abs this time
Aimed for 1 hr but only jagged 45mins
-hit some leg carnage as usual
-finished strong with the incline cardio

Calories last night
-Shit happens and it has happened this cut,few ups and downs here n there but as long as I keep moving forward and bouncing back holding the line,is all im worried about,9 days left then its time to relax and be done with this push.



Thanks gentlemen
See you tomorrow for chest n bis
Much love evo

Dont even sweat ot brother just a refeed is all

 

[SPOONMAN366]

My bro is a fucking robot for sure hahaha
Sure feel like it my bro

Dont even sweat ot brother just a refeed is all

Nah not even,should have seen the pump and veins,holy sheit
Back on track today to ride this bitch home brother

 

[MarkNV]

Good morning evo

Day 3/7
FIFO EDITION

Last nights omad
-slipped up hard last night
-easy 3/4000 calories in one hit

Timeline
-09 days

Sleep
6 Hrs

●Today's workout LEGS●

Leg press*
2 x 15 reps 40kg


Hack squats*
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
2 x 20 reps 40kg

Abs
-usual session
-bumped to 45 mins today

Cardio
-12 / 5 / 30

Workout Summary
-started off with abs this time
Aimed for 1 hr but only jagged 45mins
-hit some leg carnage as usual
-finished strong with the incline cardio

Calories last night
-Shit happens and it has happened this cut,few ups and downs here n there but as long as I keep moving forward and bouncing back holding the line,is all im worried about,9 days left then its time to relax and be done with this push.



Thanks gentlemen
See you tomorrow for chest n bis
Much love evo

This is nice!!!

 

[LevButlerov]

Good morning evo

Day 3/7
FIFO EDITION

Last nights omad
-slipped up hard last night
-easy 3/4000 calories in one hit

Timeline
-09 days

Sleep
6 Hrs

●Today's workout LEGS●

Leg press*
2 x 15 reps 40kg


Hack squats*
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
2 x 20 reps 40kg

Abs
-usual session
-bumped to 45 mins today

Cardio
-12 / 5 / 30

Workout Summary
-started off with abs this time
Aimed for 1 hr but only jagged 45mins
-hit some leg carnage as usual
-finished strong with the incline cardio

Calories last night
-Shit happens and it has happened this cut,few ups and downs here n there but as long as I keep moving forward and bouncing back holding the line,is all im worried about,9 days left then its time to relax and be done with this push.



Thanks gentlemen
See you tomorrow for chest n bis
Much love evo

you mean you did 4000 cal in 1 meal? @SPOONMAN366 you're a beast what did you have?

 

[SPOONMAN366]

you mean you did 4000 cal in 1 meal? @SPOONMAN366 you're a beast what did you have?

Yeah bro rough calculation

A lot of meat
2 x steaks
Some pork ribs
Beef mince
Beef casserole
Pork rinds
Droewors sausages

 

[Allupfromhere]

Yeah bro rough calculation

A lot of meat
2 x steaks
Some pork ribs
Beef mince
Beef casserole
Pork rinds
Droewors sausages

Hahaha animal

 

[HarleyGuy]

Yeah bro rough calculation

A lot of meat
2 x steaks
Some pork ribs
Beef mince
Beef casserole
Pork rinds
Droewors sausages

Last nights omad
-slipped up hard last night

At least it wasn't a night eating slip of a family size bag of Doritos (yes that's in my log along with a pic of my bloated ass belly the morning after)

Hack squats*
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
2 x 20 reps 40kg

Crazy volume jeeeeeez!!!

A lot of meat
2 x steaks
Some pork ribs
Beef mince
Beef casserole
Pork rinds
Droewors sausages

Haha yes! This used to be my OMAD daily, love it! Had to switch to 2MAD just to get to 6000 calories during my blast.

 

[SPOONMAN366]

At least it wasn't a night eating slip of a family size bag of Doritos (yes that's in my log along with a pic of my bloated ass belly the morning after)

Crazy volume jeeeeeez!!!

Haha yes! This used to be my OMAD daily, love it! Had to switch to 2MAD just to get to 6000 calories during my blast.

All good homie
Got it out of my system
Back on track tonight
Last 9 days push it home

 

[HarleyGuy]

All good homie
Got it out of my system
Back on track tonight
Last 9 days push it home

To be honest one day of overdoing it with cals especially using clean foods can rev up your metabolism a bit to then go lower cals the next couple days. You'll be fine.

On days I go overboard I fast the next day. It's more of a 'over the course of the whole week' type of balance that you want anyway.

 

[RoySimpson]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

@SPOONMAN366 workout is on point!

 

[SPOONMAN366]

Good morning evo

Fifo edition
Day 4 / 7

timeline
-08 days out

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
500g mince
2 x bags pork rinds
1 pack droewors sausages
1ltr sugar free jelly

Post omad
2 x cans pepsi max
20g phsylium
2 teaspoon acv
Probiotics
Sleep stack


Calories
2000

Macros
300 p
100 f

Sleep
-5.5 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

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

Iso lat pulldown cable single*
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20 kg

Seated close grip pulldown*
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg

Biceps curls Seated open hand*
1 x 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 27 mins Weighted abs

Cardio
12 5 30

Workout summary
-solid push,feels good to be back on track
-weights dipping a little but expected
-Abs and cardio still

Calories
-back on point

Phsylium/acv
-working well

Tomorrow
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

 

[ballin2504]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

@SPOONMAN366 really good workouts man and volume. Looks like it’s going good

 

[LevButlerov]

Good morning evo

Fifo edition
Day 4 / 7

timeline
-08 days out

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
500g mince
2 x bags pork rinds
1 pack droewors sausages
1ltr sugar free jelly

Post omad
2 x cans pepsi max
20g phsylium
2 teaspoon acv
Probiotics
Sleep stack


Calories
2000

Macros
300 p
100 f

Sleep
-5.5 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

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

Iso lat pulldown cable single*
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20 kg

Seated close grip pulldown*
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg

Biceps curls Seated open hand*
1 x 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 27 mins Weighted abs

Cardio
12 5 30

Workout summary
-solid push,feels good to be back on track
-weights dipping a little but expected
-Abs and cardio still

Calories
-back on point

Phsylium/acv
-working well

Tomorrow
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Good day @SPOONMAN366 big OMAD meal how is your digestion?

120 on the chest press is a big win! but incline smith you should start higher and drop lower

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

 

[MarkNV]

Good morning evo

Fifo edition
Day 4 / 7

timeline
-08 days out

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
500g mince
2 x bags pork rinds
1 pack droewors sausages
1ltr sugar free jelly

Post omad
2 x cans pepsi max
20g phsylium
2 teaspoon acv
Probiotics
Sleep stack


Calories
2000

Macros
300 p
100 f

Sleep
-5.5 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

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

Iso lat pulldown cable single*
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20 kg

Seated close grip pulldown*
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg

Biceps curls Seated open hand*
1 x 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 27 mins Weighted abs

Cardio
12 5 30

Workout summary
-solid push,feels good to be back on track
-weights dipping a little but expected
-Abs and cardio still

Calories
-back on point

Phsylium/acv
-working well

Tomorrow
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

 

[SPOONMAN366]

Good day @SPOONMAN366 big OMAD meal how is your digestion?

120 on the chest press is a big win! but incline smith you should start higher and drop lower

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

Will report back on digestion after a few days on this new protocol

 

[LevButlerov]

Will report back on digestion after a few days on this new protocol

thank you

 

[HarleyGuy]

Good morning evo

Fifo edition
Day 4 / 7

timeline
-08 days out

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
500g mince
2 x bags pork rinds
1 pack droewors sausages
1ltr sugar free jelly

Post omad
2 x cans pepsi max
20g phsylium
2 teaspoon acv
Probiotics
Sleep stack


Calories
2000

Macros
300 p
100 f

Sleep
-5.5 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

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

Iso lat pulldown cable single*
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20 kg

Seated close grip pulldown*
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg

Biceps curls Seated open hand*
1 x 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 27 mins Weighted abs

Cardio
12 5 30

Workout summary
-solid push,feels good to be back on track
-weights dipping a little but expected
-Abs and cardio still

Calories
-back on point

Phsylium/acv
-working well

Tomorrow
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Phsylium/acv
-working well

I'm glad we figured this out for you, have you kept in the sparkling water?

Much love evo

Much love back to you brother you're an important member here!

Abs
Usual 27 mins Weighted abs

Good! Abs are like any other muscle so "weighted" I've figured out too are best weighted

Will report back on digestion after a few days on this new protocol

Please do, including the hunger issues afterwards.

 

[BeMe]

Good morning evo

Fifo edition
Day 4 / 7

timeline
-08 days out

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
500g mince
2 x bags pork rinds
1 pack droewors sausages
1ltr sugar free jelly

Post omad
2 x cans pepsi max
20g phsylium
2 teaspoon acv
Probiotics
Sleep stack


Calories
2000

Macros
300 p
100 f

Sleep
-5.5 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

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

Iso lat pulldown cable single*
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20 kg

Seated close grip pulldown*
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg

Biceps curls Seated open hand*
1 x 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 27 mins Weighted abs

Cardio
12 5 30

Workout summary
-solid push,feels good to be back on track
-weights dipping a little but expected
-Abs and cardio still

Calories
-back on point

Phsylium/acv
-working well

Tomorrow
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

10 tsp of acv??? Damn bro I'd rather work a 16hr shift then drink that much acv LOL. 2 tbsp and I'm like a lil bitch trying to choke that down lol

 

[MarkNV]

I'm glad we figured this out for you, have you kept in the sparkling water?

Much love back to you brother you're an important member here!

Good! Abs are like any other muscle so "weighted" I've figured out too are best weighted

Please do, including the hunger issues afterwards.

What about sparkling water ? And pepsi max (Soda??)

 

[waggat]

Good morning evo

Fifo edition
Day 4 / 7

timeline
-08 days out

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
500g mince
2 x bags pork rinds
1 pack droewors sausages
1ltr sugar free jelly

Post omad
2 x cans pepsi max
20g phsylium
2 teaspoon acv
Probiotics
Sleep stack


Calories
2000

Macros
300 p
100 f

Sleep
-5.5 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

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

Iso lat pulldown cable single*
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20 kg

Seated close grip pulldown*
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg

Biceps curls Seated open hand*
1 x 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 27 mins Weighted abs

Cardio
12 5 30

Workout summary
-solid push,feels good to be back on track
-weights dipping a little but expected
-Abs and cardio still

Calories
-back on point

Phsylium/acv
-working well

Tomorrow
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Nice workout mate. Good numbers moved on those chest exercises as usual!

 

[SPOONMAN366]

What about sparkling water ? And pepsi max (Soda??)

No access to sparkling
The pepsi max is going strong

 

[MarkNV]

No access to sparkling
The pepsi max is going strong

What does it do? I don’t know.

 

[SPOONMAN366]

Good morning evo

Fifo swing
Day 5/7





Last nights omad

2 x steaks
100g beef mince
2 x cans tuna
Pork rinds
Beef jerky
Droewors sausages
1 litre jelly
1 x 600ml pepsi max

Calories
2000

Macros
Protein 300
Fat 85


Pre omad
-20 g phsylium husk
-10 teaspoons apple cider vinegar

Post omad
-10 g phsylium husk
-2 teaspoons apple cider vinegar
-Probiotics
-sleep support stack

New protocol
-no issues to report,no excessive bloat or unnecessary bowel movements,helping curb the overeating urges really well,all happy days


Todays workout
Rest day

Abs
-usual 27 mins weighted ab routine

Cardio
12-5-30


Workout summary
-rest day today,went down for stretching and it turned into abs and cardio instead
-all in the bank


Mindset
-7 days,7 more workouts,7 more meals,7 more sleeps,7 more chances to evolve
-big bux boys
-home fucking straight let's fucking GO!

Thanks evo family
See you tomorrow for shoulders

 

[SPOONMAN366]

@HarleyGuy @LevButlerov

 

[MarkNV]

@HarleyGuy @LevButlerov

Nice food

 

[SPOONMAN366]

Nice food

Carnivore fifo style
Got to do what you can with not the best options up here.
Learn to adapt though

 

[LevButlerov]

Good morning evo

Fifo swing
Day 5/7





Last nights omad

2 x steaks
100g beef mince
2 x cans tuna
Pork rinds
Beef jerky
Droewors sausages
1 litre jelly
1 x 600ml pepsi max

Calories
2000

Macros
Protein 300
Fat 85


Pre omad
-20 g phsylium husk
-10 teaspoons apple cider vinegar

Post omad
-10 g phsylium husk
-2 teaspoons apple cider vinegar
-Probiotics
-sleep support stack

New protocol
-no issues to report,no excessive bloat or unnecessary bowel movements,helping curb the overeating urges really well,all happy days


Todays workout
Rest day

Abs
-usual 27 mins weighted ab routine

Cardio
12-5-30


Workout summary
-rest day today,went down for stretching and it turned into abs and cardio instead
-all in the bank


Mindset
-7 days,7 more workouts,7 more meals,7 more sleeps,7 more chances to evolve
-big bux boys
-home fucking straight let's fucking GO!

Thanks evo family
See you tomorrow for shoulders

Killing it @SPOONMAN366 2 steaks thats a win!!! LOVE IT!

 

[HarleyGuy]

What does it do? I don’t know.

I was strolling through the aisles at the grocery store when a DM popped up from him needing help. He was still really hungry after his OMAD sometimes so we came up with his routine in his log to fill his stomach with increased psyllium husk and increased ACV and increased water a half hour before his OMAD and to drink carbonated water like Perrier all the way up this OMAD. Little tricks I've come across that are good to trick the brain to start releasing leptin before you start eating so you feel full quicker and most importantly once you're done your OMAD.

Then @LevButlerov took it a step further and added to do it after OMAD as well. It's working, badabooooom!

 

[MarkNV]

I was strolling through the aisles at the grocery store when a DM popped up from him needing help. He was still really hungry after his OMAD sometimes so we came up with his routine in his log to fill his stomach with increased psyllium husk and increased ACV and increased water a half hour before his OMAD and to drink carbonated water like Perrier all the way up this OMAD. Little tricks I've come across that are good to trick the brain to start releasing leptin before you start eating so you feel full quicker and most importantly once you're done your OMAD.

Then @LevButlerov took it a step further and added to do it after OMAD as well. It's working, badabooooom!

Thank you!!! Okay, That was awesome
Info!
I will keep that in my tool box!!
Thank you!!

 

[MarkNV]

I cleaned out the reduced price meat bin at the Kroger (Smiths) this morning.

 

[SPOONMAN366]

I cleaned out the reduced price meat bin at the Kroger (Smiths) this morning.

This will become the norm bro

 

[Dreamer]

Nice work - Sparkling water (sometimes I have the lime flavourse one no sugar etc) is a great way to delay eating I reckon.
Also the sugar free jelly - pair that with some YoPro vanilla yoghurt /- protein powder +/- some berries for a high protein low calorie dessert!

That dessert sounds amazing - doing this

 

[SPOONMAN366]

That dessert sounds amazing - doing this

Bro even the no sugar jelly goes hard
Literally make 2 litres worth for the end of meals during cuts to fill the stomach if need

 

[Dreamer]

Bro even the no sugar jelly goes hard
Literally make 2 litres worth for the end of meals during cuts to fill the stomach if need

I have been missing out, im grabbing some today

 

[SPOONMAN366]

I have been missing out, im grabbing some today

Do it bro
Get some stevia to
It will change ur life

 

[JasonM50]

Yeah bro rough calculation

A lot of meat
2 x steaks
Some pork ribs
Beef mince
Beef casserole
Pork rinds
Droewors sausages

Im sure your body was telling you that you needed more, i get tgat some days, most i am on my 2 - 2.5k cals which is a struggle to put down and then the odd day i am eating like i have never had food. Widh i had that food on tap, dmashing it carnibro

 

[LevButlerov]

I cleaned out the reduced price meat bin at the Kroger (Smiths) this morning.

WIN! I did that a the butcher the other day.

 

[SPOONMAN366]

Im sure your body was telling you that you needed more, i get tgat some days, most i am on my 2 - 2.5k cals which is a struggle to put down and then the odd day i am eating like i have never had food. Widh i had that food on tap, dmashing it carnibro

bro
I find with carnivore diet a purge of food followed by a week or 2 of omad or fasting works really well,a lot of other carnivores have great weight loss with this approach,im sure you've seen the YouTube videos regarding this being a fellow carnivore

 

[MarkNV]

WIN! I did that a the butcher the other day.

Gotta get a deal wherever you can these days!!

 

[Allupfromhere]

Good morning evo

Fifo edition
Day 4 / 7

timeline
-08 days out

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
500g mince
2 x bags pork rinds
1 pack droewors sausages
1ltr sugar free jelly

Post omad
2 x cans pepsi max
20g phsylium
2 teaspoon acv
Probiotics
Sleep stack


Calories
2000

Macros
300 p
100 f

Sleep
-5.5 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

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

Iso lat pulldown cable single*
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20 kg

Seated close grip pulldown*
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg

Biceps curls Seated open hand*
1 x 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 27 mins Weighted abs

Cardio
12 5 30

Workout summary
-solid push,feels good to be back on track
-weights dipping a little but expected
-Abs and cardio still

Calories
-back on point

Phsylium/acv
-working well

Tomorrow
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Convinced your a robot bro no doubt hahaha
Anyone who sends it the fucking hard back to back runninh on the sleep like a blink of the eye is definitely cyborg
Your first chest exercise pyramid increase is spot on i do it to to prime and warm. I reckon by the time you get to smith incline though give yourself only 2 feeder sets at 5 reps to get a feel for the movement and weight then send it on your top set like @LevButlerov said and finish it off with a back off. Your at 120kg for 4 reps, i reckon you easy get it for 10 and drop back to 80 for amrap to finish that bad boy off.

10 tsp of acv??? Damn bro I'd rather work a 16hr shift then drink that much acv LOL. 2 tbsp and I'm like a lil bitch trying to choke that down lol

@HarleyGuy sound like @BeMe being a lil b**** coming from me who doesnt even drink it

 

[SPOONMAN366]

Convinced your a robot bro no doubt hahaha
Anyone who sends it the fucking hard back to back runninh on the sleep like a blink of the eye is definitely cyborg
Your first chest exercise pyramid increase is spot on i do it to to prime and warm. I reckon by the time you get to smith incline though give yourself only 2 feeder sets at 5 reps to get a feel for the movement and weight then send it on your top set like @LevButlerov said and finish it off with a back off. Your at 120kg for 4 reps, i reckon you easy get it for 10 and drop back to 80 for amrap to finish that bad boy off.


@HarleyGuy sound like @BeMe being a lil b**** coming from me who doesnt even drink it

Copy that bro
Yeah I was a bit confused what lev meant but yes I will go this approach for the next chest sesh
Thankyou my man

 

[SPOONMAN366]

sound like @BeMe being a lil b**** coming from me who doesnt even drink it

I don't even know what he's talking about
I low key enjoy the taste
Maybe its a carnivore thing

 

[Allupfromhere]

I don't even know what he's talking about
I low key enjoy the taste
Maybe its a carnivore thing

Hahaha you an @HarleyGuy are just a couple of proper mad cunts
@HarleyGuy so you know madcunt is an extremely high regard term for someone in aus

 

[SPOONMAN366]

Hahaha you an @HarleyGuy are just a couple of proper mad cunts
@HarleyGuy so you know madcunt is an extremely high regard term for someone in aus

Yes bro he is a madcunt in Australian terms

 

[JasonM50]

Hay spoon, have you tried iodine ?

 

[SPOONMAN366]

Nah bro
Wassup wi

Hay spoon, have you tried iodine ?

Nah bro
What's the go with that

 

[HarleyGuy]

10 tsp of acv??? Damn bro I'd rather work a 16hr shift then drink that much acv LOL. 2 tbsp and I'm like a lil bitch trying to choke that down lol

It's probably more than that too... I shake the shit out of the big 2L jug of it I have then take a big swig of it straight up if I'm fasting then down a bottle of water as a chaser. Either that or I pour it into my psyllium husk with water or gatorade zero and I count to 3 as I pour. ACV is definitely not for everyone especially drinking it straight, me I fuckin love it and sometimes I make that clicking sound after my swig and right before I go "woooooooo"

It sucks but I embrace the suck!
@Allupfromhere one of my fave t-shirts you'll love this shit!!

 

[MarkNV]

It's probably more than that too... I shake the shit out of the big 2L jug of it I have then take a big swig of it straight up if I'm fasting then down a bottle of water as a chaser. Either that or I pour it into my psyllium husk with water or gatorade zero and I count to 3 as I pour. ACV is definitely not for everyone especially drinking it straight, me I fuckin love it and sometimes I make that clicking sound after my swig and right before I go "woooooooo"

It sucks but I embrace the suck!
@Allupfromhere one of my fave t-shirts you'll love this shit!!

View attachment 155173

Hahahaha embrace the suck!! And it really does !!

 

[SPOONMAN366]

Good morning evo



FIFO edition
Day 6/7

Timeline
-06 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x quater roast chicken
1 x bag jerky
3 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 307
-fat 90

Post omad protocol
-10 g phsylium husk
-3 teaspoons acv +upped
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders
1 x 15 reps 5kg
1 x 15 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg+



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

Front delt raise dumbells
3 x 10 reps 15kg

Pec deck reverse flys
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 15 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg +

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-great control today
-every rep counted
-felt really good

Mindset
-focused,dialled,hungry
-the music in the earphones has now become white noise
-tunnel vision
-cyborg mode
-let's bring this home
-BIG FUCKIN BUX



Thanks evo family
Have a great day
See you tomorrow
FLY OUT DAY BABY

 

[Noah Wixx]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



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

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

Omad sounds pretty interesting maybe i will give it a shot on my cutting phase

 

[BeMe]

Good morning evo



FIFO edition
Day 6/7

Timeline
-06 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x quater roast chicken
1 x bag jerky
3 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 307
-fat 90

Post omad protocol
-10 g phsylium husk
-3 teaspoons acv +upped
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders
1 x 15 reps 5kg
1 x 15 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg+



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

Front delt raise dumbells
3 x 10 reps 15kg

Pec deck reverse flys
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 15 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg +

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-great control today
-every rep counted
-felt really good

Mindset
-focused,dialled,hungry
-the music in the earphones has now become white noise
-tunnel vision
-cyborg mode
-let's bring this home
-BIG FUCKIN BUX



Thanks evo family
Have a great day
See you tomorrow
FLY OUT DAY BABY

Damn bro good thing your flying out after that one. No high fives on the way out after a shoulder day like that. Crazy workout!

 

[SPOONMAN366]

Damn bro good thing your flying out after that one. No high fives on the way out after a shoulder day like that. Crazy workout!

Just another day my guy haha
Thanks but
Yeah looking forward to flying out tomorrow
Back home for the final push,concentrating on hydration,food and sleep will be key

 

[BeMe]

Just another day my guy haha
Thanks but
Yeah looking forward to flying out tomorrow
Back home for the final push,concentrating on hydration,food and sleep will be key

Nice. Enjoy the time back, you earned it bro.

Do you guys get to shut down for xmas or do you work through?

 

[LevButlerov]

Gotta get a deal wherever you can these days!!

For sure

 

[SPOONMAN366]

Nice. Enjoy the time back, you earned it bro.

Do you guys get to shut down for xmas or do you work through?

Oh I will bro
Yes and no
The place still operates although a lot of people will have time off over Christmas
Once home i will have 4 days of Hometime to finish this cycle and then il be hopping on an aeroplane and off to Thailand for a 21 day holiday

 

[BeMe]

Oh I will bro
Yes and no
The place still operates although a lot of people will have time off over Christmas
Once home i will have 4 days of Hometime to finish this cycle and then il be hopping on an aeroplane and off to Thailand for a 21 day holiday

Damn 21 days in Thailand sweet!

Have fun bro! I guess that kinda goes without saying tho haha

 

[rizzlekdizzle]

geez mate be careful walking around thailand looking like that!

 

[SPOONMAN366]

geez mate be careful walking around thailand looking like that!

But that's the plan @rizzlekdizzle
All the fake love

 

[Tiger Salman Khan]

Good morning evo



FIFO edition
Day 6/7

Timeline
-06 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x quater roast chicken
1 x bag jerky
3 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 307
-fat 90

Post omad protocol
-10 g phsylium husk
-3 teaspoons acv +upped
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders
1 x 15 reps 5kg
1 x 15 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg+



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

Front delt raise dumbells
3 x 10 reps 15kg

Pec deck reverse flys
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 15 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 10 reps 32.5kg +

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-great control today
-every rep counted
-felt really good

Mindset
-focused,dialled,hungry
-the music in the earphones has now become white noise
-tunnel vision
-cyborg mode
-let's bring this home
-BIG FUCKIN BUX



Thanks evo family
Have a great day
See you tomorrow
FLY OUT DAY BABY

@SPOONMAN366 great updates so far....keep shining.......

 

[SPOONMAN366]

Good morning evo

Day 7/7
FLY OUT DAY
FIFO EDITION

Pre omad
-20 g phsylium husk
-10 teaspoons acv


Last nights omad
-2 x steak
-3 x packs pork rinds
-1 x pack beef jerky
-1 x pack droewors sausages
-1 x roast chicken quater
-1 litre sugar free jelly
-2 x pepsi max

Calories
2000

Macros
Protein 307
Fat 90

Post omad
-10 g phsylium
- 2 teaspoons acv

Timeline
-5 days

Sleep
-5 hrs


●Today's workout LEGS●

Leg curl seated
1 x 15 reps 20kg
1 x 15 reps 35kg
1 x 10 reps 50kg
2 x 10 reps 65kg

Leg press*
1 x 11 reps 40kg
1 x 10 reps 80kg
1 x 10 reps 120kg

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

Abs
-usual session
-did abs first up today

Cardio
-12 / 5 / 30

Workout Summary
-started off with abs this time
-concentrating on Hamstrings and calves today
-strong workout,a lot of slow control with each rep
-finished strong with the incline cardio
-I feel the 20mg anavar i added a week ago is really helping me find that mind muscle connection
-I also like how with anavar you somehow feel safer getting underneath the weight if that makes sense

MINDSET
-Feeling really good on this
-really happy to be going home for the final 5 days,life is a LOT easier at home.
-thailand is organised so its all me

Plan when home
-final push,friends,family,sleep,carnivore clean food,sunshine ️

Thanks gentlemen
See you tomorrow for chest n bis
Looking forward to this one at the home gym
Much love evo

 

[Bigdan85]

Your literally my Aussie hero bro

 

[SPOONMAN366]

Your literally my Aussie hero bro

Thanks my westie bruzza
Your a mad cunt in my books

 

[SPOONMAN366]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

 

[LevButlerov]

Good morning evo

Day 7/7
FLY OUT DAY
FIFO EDITION

Pre omad
-20 g phsylium husk
-10 teaspoons acv


Last nights omad
-2 x steak
-3 x packs pork rinds
-1 x pack beef jerky
-1 x pack droewors sausages
-1 x roast chicken quater
-1 litre sugar free jelly
-2 x pepsi max

Calories
2000

Macros
Protein 307
Fat 90

Post omad
-10 g phsylium
- 2 teaspoons acv

Timeline
-5 days

Sleep
-5 hrs


●Today's workout LEGS●

Leg curl seated
1 x 15 reps 20kg
1 x 15 reps 35kg
1 x 10 reps 50kg
2 x 10 reps 65kg

Leg press*
1 x 11 reps 40kg
1 x 10 reps 80kg
1 x 10 reps 120kg

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

Abs
-usual session
-did abs first up today

Cardio
-12 / 5 / 30

Workout Summary
-started off with abs this time
-concentrating on Hamstrings and calves today
-strong workout,a lot of slow control with each rep
-finished strong with the incline cardio
-I feel the 20mg anavar i added a week ago is really helping me find that mind muscle connection
-I also like how with anavar you somehow feel safer getting underneath the weight if that makes sense

MINDSET
-Feeling really good on this
-really happy to be going home for the final 5 days,life is a LOT easier at home.
-thailand is organised so its all me

Plan when home
-final push,friends,family,sleep,carnivore clean food,sunshine ️

Thanks gentlemen
See you tomorrow for chest n bis
Looking forward to this one at the home gym
Much love evo

sorry missed this big training but how was a steak with pepsi max?

 

[LevButlerov]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

Abs look tight and lean in the pics, midsection is sharp even first thing with no pump @SPOONMAN366 and bodyweight is good too
at 82
Chest and back work solid but you consider doing a few 25 sets?

 

[BeMe]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

Your arm is the real spoonmans dream with those big juicy veins lol

 

[SPOONMAN366]

sorry missed this big training but how was a steak with pepsi max?

I finish off my omad meals with pepsi max religiously
I blame my grandmother for this
She had a fridge full of pepsi max always
And my parents always had me stay with her
I was addicted from quite a young age

 

[SPOONMAN366]

25 sets?

I knew you would catch me on that
Im concerned with fatigue tbh
Ive been getting 5 hrs for the last week now and bit,hoping to improve sleep on these days at home before thailand in 5 days

 

[LevButlerov]

I knew you would catch me on that
Im concerned with fatigue tbh
Ive been getting 5 hrs for the last week now and bit,hoping to improve sleep on these days at home before thailand in 5 days

I hope you get more rest possible to do more sleep aids? @SPOONMAN366

 

[LevButlerov]

I finish off my omad meals with pepsi max religiously
I blame my grandmother for this
She had a fridge full of pepsi max always
And my parents always had me stay with her
I was addicted from quite a young age

thats the pepsi closer

 

[Mobster]

Thanks my westie bruzza
Your a mad cunt in my books

Love

 

[stevesmi]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

@SPOONMAN366 sounds like you got cardio without the cardio. that happens. you can always hit 5 minutes of HIIT if you feel guilty

 

[Noah Wixx]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

My sleep sucked as well might jump back on hgh to aid in that aspect just a small 2iu dose.

 

[ceo]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

Bros, looking good on these workouts. The muscles look really in shape, and you got some good cuts to them. @SPOONMAN366

 

[ROIDDERS]

@

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

Definitely, you're doing amazing on this. @SPOONMAN366 the cardio is on point, and your rest day is also on point. Keep it up.

 

[Ulter]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

@SPOONMAN366 you look great ! i'm surprised how strong you look! super ripped and super big!

 

[2Thick]

I finish off my omad meals with pepsi max religiously
I blame my grandmother for this
She had a fridge full of pepsi max always
And my parents always had me stay with her
I was addicted from quite a young age

That soda is definitely addicting for sure, but once you switch to a healthier option or less bad option when it comes to soda, they have things that are still similar to it but aren't as bad for you. @SPOONMAN366

 

[SPOONMAN366]

Good morning evo



HOMETIME EDITION

Timeline
4 days till holiday

Pre omad protocol
-20g phsylium husk
-5 capfulls of acv


Omad last night
Posted yesterday
Calories
-2000 cals ️


Sleep
-6 hrs

Today's workout



Shoulders/tris

5k spin bike warmup

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 45kg
1 x 10 reps 50kg

Side raise Cable
1 x 10 reps 3.75kg
1 x 10 reps 6.25kg

Cable crossover shoulders
1 x 20 reps 5kg
1 x 15 reps 7.5kg
1 x 12 reps 10kg
1 x 10 reps 12.5kg+

5 mins walking assault trainer
*headphones went flat
Had to charge them

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

Front delt raise dumbells
1 x 10 reps 15kg
1 x 15 reps 12kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 09 reps 30kg



Cardio
5k spin bike warmup (15 mins)
5 min assault trainer walk
5k spin bike cooldown (15 mins)


Oral changes
20 var 20 tbol
Dropped tbol
Added 40 winny


Thanks evo family
Have a great day
See you tomorrow

 

[ventureboy]

-looking pretty filthy thismorning for no pump and 330 am

+1 filthy indeed bro. Wicked vascularity and these workouts are beastly to behold. Your dedication is inspo for me.

 

[SPOONMAN366]

+1 filthy indeed bro. Wicked vascularity and these workouts are beastly to behold. Your dedication is inspo for me.

Thanks heaps my bro
Such a push
4 days left

 

[LevButlerov]

Good morning evo



HOMETIME EDITION

Timeline
4 days till holiday

Pre omad protocol
-20g phsylium husk
-5 capfulls of acv


Omad last night
Posted yesterday
Calories
-2000 cals ️


Sleep
-6 hrs

Today's workout



Shoulders/tris

5k spin bike warmup

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 45kg
1 x 10 reps 50kg

Side raise Cable
1 x 10 reps 3.75kg
1 x 10 reps 6.25kg

Cable crossover shoulders
1 x 20 reps 5kg
1 x 15 reps 7.5kg
1 x 12 reps 10kg
1 x 10 reps 12.5kg+

5 mins walking assault trainer
*headphones went flat
Had to charge them

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

Front delt raise dumbells
1 x 10 reps 15kg
1 x 15 reps 12kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 09 reps 30kg



Cardio
5k spin bike warmup (15 mins)
5 min assault trainer walk
5k spin bike cooldown (15 mins)


Oral changes
20 var 20 tbol
Dropped tbol
Added 40 winny


Thanks evo family
Have a great day
See you tomorrow

hometown and doing well a lot of tri work must be clean pump!
dropped tbol how are the joints on winny?

@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[rizzlekdizzle]

Good morning evo



HOMETIME EDITION

Timeline
4 days till holiday

Pre omad protocol
-20g phsylium husk
-5 capfulls of acv


Omad last night
Posted yesterday
Calories
-2000 cals ️


Sleep
-6 hrs

Today's workout



Shoulders/tris

5k spin bike warmup

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 45kg
1 x 10 reps 50kg

Side raise Cable
1 x 10 reps 3.75kg
1 x 10 reps 6.25kg

Cable crossover shoulders
1 x 20 reps 5kg
1 x 15 reps 7.5kg
1 x 12 reps 10kg
1 x 10 reps 12.5kg+

5 mins walking assault trainer
*headphones went flat
Had to charge them

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

Front delt raise dumbells
1 x 10 reps 15kg
1 x 15 reps 12kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 09 reps 30kg



Cardio
5k spin bike warmup (15 mins)
5 min assault trainer walk
5k spin bike cooldown (15 mins)


Oral changes
20 var 20 tbol
Dropped tbol
Added 40 winny


Thanks evo family
Have a great day
See you tomorrow

great workout there man!

 

[Dreamer]

Good morning evo



HOMETIME EDITION

Timeline
4 days till holiday

Pre omad protocol
-20g phsylium husk
-5 capfulls of acv


Omad last night
Posted yesterday
Calories
-2000 cals ️


Sleep
-6 hrs

Today's workout



Shoulders/tris

5k spin bike warmup

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 45kg
1 x 10 reps 50kg

Side raise Cable
1 x 10 reps 3.75kg
1 x 10 reps 6.25kg

Cable crossover shoulders
1 x 20 reps 5kg
1 x 15 reps 7.5kg
1 x 12 reps 10kg
1 x 10 reps 12.5kg+

5 mins walking assault trainer
*headphones went flat
Had to charge them

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

Front delt raise dumbells
1 x 10 reps 15kg
1 x 15 reps 12kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 09 reps 30kg



Cardio
5k spin bike warmup (15 mins)
5 min assault trainer walk
5k spin bike cooldown (15 mins)


Oral changes
20 var 20 tbol
Dropped tbol
Added 40 winny


Thanks evo family
Have a great day
See you tomorrow

Love the cardio, absolute beast

 

[RoySimpson]

Good morning evo

Hometime edition

timeline
-04days out until holidays

This mornings weight
-82kgs

Pre omad protocol
-20g phsylium,10 teaspoon acv

Omad last night
2 x steak
1 x tuna can
4 x bags pork rinds
2 x pack jerky
1 pack droewors sausages


Post omad
4 x cans pepsi max
Probiotics
Sleep stack


Calories
2400

Macros
380p
100 f

Sleep
-6 very up n down but il take it



Today's workout 🏋‍
Chest back bis

Hammer strength chest press*
1 x 12 reps40kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 08reps 120kg

Cable fly machine*
1 x 15 reps 5kg
1 x 15 reps 10kg
1 x 15 reps 12.5kg

Body weight dips-knees high
2 x 10 reps

Isolations low row cable
1 x 15 reps 12.5kg
1 x 15 reps 20kg
1 x 10 reps 27.5kg

Iso lat pulldown Hammer single
1 x 10 reps 20kg
Iso lat single cable
1 x 15 reps 12.5kg
1 x 10 reps 20kg

Seated close grip pulldown*
1 x 20 reps 30kg
1 x 15 reps 50kg
1 x 10 reps 70kg

Spider curls easy bar
1 x 10 reps 10kg
1 x 10 reps 15kg
1 x 10 reps 20kg
Superset with 12.5kg straight bar Focusing on slow eccentric with squeeze at top till failure

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with hammers different weights as long as it was slow af with squeeze and control till failure


Abs
Usual 27 mins Weighted abs

Cardio
Skipping out on cardio today as I was in the gym for hrs,well and truly over it by the end.

Workout summary
-solid push,lots of control today
-weights climbed 1kg but physique looking fine
-Abs were

Calories
-slight Spillover last night,leg day prior and work fatigue expected,more than likely a good thing

Phsylium/acv
-Dropped off the post omad dose
-Sick of racing to the toilet at 2am
-still keeping in the 40mg prior
-acv may drop down to 5 teaspoons *
-will keep the probiotics in

Tomorrow-
-rest day
-if anything stretching/cardio

Thankyou gentlemen
Hope everyone has a great weekend
And is being kind to themselves

Much love evo

Attached
-looking pretty filthy thismorning for no pump and 330 am

@SPOONMAN366 Awesome work on this log bro! Looking jacked!

 

[SPOONMAN366]

Tonight's OMAD

1 kg rump steak
6 x fried eggs
4 x cans tuna

Condiments
-Celtic salt
-smoked Lake salt
-pickled ginger
-Jalapenos
-ghost chilli,garlic,onion season mix
-sambal
-chilli garlic sauce

Calories
2000

Macros
Protein 300
Fat 80

Oh yes turning up the heat trying to get my stomach ready for Thailand

 

[LevButlerov]

Tonight's OMAD

1 kg rump steak
6 x fried eggs
4 x cans tuna

Condiments
-Celtic salt
-smoked Lake salt
-pickled ginger
-Jalapenos
-ghost chilli,garlic,onion season mix
-sambal
-chilli garlic sauce

Calories
2000

Macros
Protein 300
Fat 80

Oh yes turning up the heat trying to get my stomach ready for Thailand

Best looking OMAD, love the steak you doing spicy for TH? @SPOONMAN366

 

[Bigdan85]

Good morning evo



HOMETIME EDITION

Timeline
4 days till holiday

Pre omad protocol
-20g phsylium husk
-5 capfulls of acv


Omad last night
Posted yesterday
Calories
-2000 cals ️


Sleep
-6 hrs

Today's workout



Shoulders/tris

5k spin bike warmup

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 45kg
1 x 10 reps 50kg

Side raise Cable
1 x 10 reps 3.75kg
1 x 10 reps 6.25kg

Cable crossover shoulders
1 x 20 reps 5kg
1 x 15 reps 7.5kg
1 x 12 reps 10kg
1 x 10 reps 12.5kg+

5 mins walking assault trainer
*headphones went flat
Had to charge them

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

Front delt raise dumbells
1 x 10 reps 15kg
1 x 15 reps 12kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 09 reps 30kg



Cardio
5k spin bike warmup (15 mins)
5 min assault trainer walk
5k spin bike cooldown (15 mins)


Oral changes
20 var 20 tbol
Dropped tbol
Added 40 winny


Thanks evo family
Have a great day
See you tomorrow

Beast