Approved Log My Test, Mast and Tren cutting cycle Log

[ballin2504]

Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9

A lot of good training and volume there I like the work out

 

[b1ak]

Currently 97.8 kg (215 lbs)

 

[Allupfromhere]

Currently 97.8 kg (215 lbs)
View attachment 154073View attachment 154074

Fuck yeah brother leaning out already! Any added cardio is always good as long as it still allows you to recover from you weight sessions. As in dont be throwing in a hit cardio session after a heavy leg day lol.
The lowest hanging fruit for added fat loss with out forcing too much is simply increasing your daily step count legend.
Whats your current daily average?

 

[b1ak]

Fuck yeah brother leaning out already! Any added cardio is always good as long as it still allows you to recover from you weight sessions. As in dont be throwing in a hit cardio session after a heavy leg day lol.
The lowest hanging fruit for added fat loss with out forcing too much is simply increasing your daily step count legend.
Whats your current daily average?

Maybe around 6k steps, I walk the dog 4.2 km daily in the mornings which is around 5k steps and i work in a restaurant and bar so I walk around alot but cant be more than 1k steps

 

[Allupfromhere]

Maybe around 6k steps, I walk the dog 4.2 km daily in the mornings which is around 5k steps and i work in a restaurant and bar so I walk around alot but cant be more than 1k steps

Getting it consistency 10k or more will yield solid returns brother

 

[b1ak]

Yeah bro, going to add more cardio going forward

 

[Noah Wixx]

Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9

Good solid work with this one

 

[HarleyGuy]

Training log for 09/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Note: Surprisingly im not getting sick of eating the same thing everyday. Takes all the guess work out of it and im saving money since chicken is always cheap in NZ. I have enough spices and whatnot at home to change the flavor of the food so its not so bad. I feel locked in when im eating my chicken broccoli

Training -

3x 50kg lat pulldown
Set 1 = 12
Set 2 = 12
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 10

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 10
Set 3 = 8

3x 20kg reverse curl
Set 1 = 8
Set 2 = 7
Set 3 = 7

100x banded face pulls


Training log for 10/12/25

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g Snapper ( 61g protein, 4g fat, 300 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 50kg barbell squats
Set 1 : 10
Set 2 : 10
Set 3 : 9

3x 40kg seated leg extensions
Set 1 : 14
Set 2 : 12
Set 3 : 12

3x 40kg Hamstring curls
Set 1 : 10
Set 2 : 10
Set 3 : 6

Note: Hamstring started cramping up so I stopped.

5x 40kg seated calf raises to failure

Note: Overall , felt pretty good but I definitely starting to feel limited on terms of what I can train since my home gym is more suited towards kickboxing rather than bodybuilding. Im looking at some gyms in my town and should be signed up for one this side of Christmas.

Looks like you can get by with what you have for now bro. Once you sign up for a gym we can go nuts though!

Some comments:

Surprisingly im not getting sick of eating the same thing everyday.

I never do!

I feel locked in when im eating my chicken broccoli

You are bro! Well done!

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

You can do more here. Up these reps brutha!

100x banded face pulls

Nice. Do 2 sets of this.

Can you include your current weight to start your log updates each time? I added up your calories over those last two days and looks like you're only at 1450-1650 cals/day. This might be too low for you and you can up the protein.

EDIT: I see you're at 215lbs. Can you up the protein that's a pretty aggressive deficit.

 

[Warthog61]

Training log for 09/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Note: Surprisingly im not getting sick of eating the same thing everyday. Takes all the guess work out of it and im saving money since chicken is always cheap in NZ. I have enough spices and whatnot at home to change the flavor of the food so its not so bad. I feel locked in when im eating my chicken broccoli

Training -

3x 50kg lat pulldown
Set 1 = 12
Set 2 = 12
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 10

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 10
Set 3 = 8

3x 20kg reverse curl
Set 1 = 8
Set 2 = 7
Set 3 = 7

100x banded face pulls


Training log for 10/12/25

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g Snapper ( 61g protein, 4g fat, 300 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 50kg barbell squats
Set 1 : 10
Set 2 : 10
Set 3 : 9

3x 40kg seated leg extensions
Set 1 : 14
Set 2 : 12
Set 3 : 12

3x 40kg Hamstring curls
Set 1 : 10
Set 2 : 10
Set 3 : 6

Note: Hamstring started cramping up so I stopped.

5x 40kg seated calf raises to failure

Note: Overall , felt pretty good but I definitely starting to feel limited on terms of what I can train since my home gym is more suited towards kickboxing rather than bodybuilding. Im looking at some gyms in my town and should be signed up for one this side of Christmas.

Nothing wrong with chicken and broccoli, it's my go-to. I will change up and do ground chicken LOL, or turkey. Broccoli is what gets me bored. Try Kale, Spinach or asparagus

 

[LevButlerov]

Currently 97.8 kg (215 lbs)
View attachment 154073View attachment 154074

Getting leaner well done! @b1ak lets boost up your cardio
try 10k steps

Maybe around 6k steps, I walk the dog 4.2 km daily in the mornings which is around 5k steps and i work in a restaurant and bar so I walk around alot but cant be more than 1k steps

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[b1ak]

Looks like you can get by with what you have for now bro. Once you sign up for a gym we can go nuts though!

Some comments:


I never do!

You are bro! Well done!

You can do more here. Up these reps brutha!

Nice. Do 2 sets of this.

Can you include your current weight to start your log updates each time? I added up your calories over those last two days and looks like you're only at 1450-1650 cals/day. This might be too low for you and you can up the protein.

EDIT: I see you're at 215lbs. Can you up the protein that's a pretty aggressive deficit.

I will up the protein, should I do another chicken broccoli or try a different protein source ?

I can also add my weight at the start of each log.

Thanks for the encouragement bro. It means alot to me

 

[b1ak]

Nothing wrong with chicken and broccoli, it's my go-to. I will change up and do ground chicken LOL, or turkey. Broccoli is what gets me bored. Try Kale, Spinach or asparagus

Yeah I might mix it up some days with kale/spinach mix. We dont have turkey here in new zealand (I've never seen it at the supermarket or butcher) but I hear its good

 

[b1ak]

Getting leaner well done! @b1ak lets boost up your cardio
try 10k steps

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

Will be increasing my cardio in the following days, 10k step minimum

 

[LevButlerov]

Will be increasing my cardio in the following days, 10k step minimum

perfect update us after

 

[LevButlerov]

I will up the protein, should I do another chicken broccoli or try a different protein source ?

chicken breast and broccoli is fine with some walnuts @b1ak

I can also add my weight at the start of each log.

please do

Thanks for the encouragement bro. It means alot to me

EVO family loves and supports you always

 

[waggat]

Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9

Nice push workout mate. Similar to what I'm doing at the moment.

 

[b1ak]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

 

[HarleyGuy]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

Good workout and great detail even the extra pause due to the phone call this is good detail!

You can keep the protein source with what you know and what is working for your digestion. Can't go wrong with boneless skinless chicken breast bro.

Note: Trying heavier weights on the compound movements.

Always! They are the scaffolding for your physique!

Note: Had a work call, so took 10 minutes break before starting shoulder press

Good honesty and detail here.

 

[LevButlerov]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

Good training today I see some nice volume! but food still lacks omega 3 fats @b1ak

 

[stevesmi]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

@b1ak those walks are really good. it gives the body a good workout. and cardio is solid and easy

 

[2Thick]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

fantastic workout! the bench and db flys are looking sweet! and i love the lat raises! @b1ak

 

[ROIDDERS]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

the bb shoulder press and lat raises are really sweet! @b1ak and i love the skull crushers too! nice finish on the tricep push downs

 

[Ulter]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

very nice on this simple workout. i like the 3 sets strategy. and i like how you laid it out easy @b1ak

 

[ceo]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

bros this a solid option. the bb shoulder press and lat raises also looking good. dropsets also A+ @b1ak

 

[b1ak]

Good training today I see some nice volume! but food still lacks omega 3 fats @b1ak

Im going to buy some walnuts this Monday, I take fish oil daily as well 6000mg throughout the day

 

[LevButlerov]

Im going to buy some walnuts this Monday, I

update us after

 

[Mobster]

Steps after waking is hardcore

 

[Noah Wixx]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

Nicely done

 

[RoySimpson]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

@b1ak Awesome work on the log keep it coming!

 

[R.AP]

I have been eating the same meals for a long time brother - i find it very easy to keep on track this way

You and me both brother. Two years now and I'm not sick of it yet lol

 

[b1ak]

Training log for 12/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg lat pulldown
Set 1 = 14
Set 2 = 12
Set 3 = 11

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 12

3x 50kg Bent over row/ Dropset 25kg
Set 1 = 9/9
Set 2 = 8/9
Set 3 = 7/9

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 11
Set 3 = 12 ( swinging the last 4 reps)

3x 20kg reverse curl
Set 1 = 9
Set 2 = 9
Set 3 = 6

3x 10kg rear delt fly
Set 1= 15
Set 2 = 15
Set 3 = 13

100x banded facepulls

Note: Will update weight daily starting with the training log for monday 15th. Cardio has been increased and walnuts have been bought, as well as eggs and avocados. Should I post my rest day logs ?

 

[ballin2504]

Training log for 11/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)


Training -

Note: Trying heavier weights on the compound movements.

3x 95kg bench press
Set 1 = 6
Set 2 = 5
Set 3 = 5

3x 14kg db flys
Set 1 = 11
Set 2 = 10
Set 3 = 10

3x 40kg bb shoulder press
Set 1= 12
Set 2= 10
Set 3= 8
Note: Had a work call, so took 10 minutes break before starting shoulder press

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/13
Set 2= 10/9
Set 3= 10/10

3x 25kg skull crushers
Set 1 = 8
Set 2 = 6
Set 3 = 5

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 8

@b1aklooksnlike you got some good quality protein in and some damn good training. Great work.

 

[Dreamer]

Training log for 12/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg lat pulldown
Set 1 = 14
Set 2 = 12
Set 3 = 11

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 12

3x 50kg Bent over row/ Dropset 25kg
Set 1 = 9/9
Set 2 = 8/9
Set 3 = 7/9

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 11
Set 3 = 12 ( swinging the last 4 reps)

3x 20kg reverse curl
Set 1 = 9
Set 2 = 9
Set 3 = 6

3x 10kg rear delt fly
Set 1= 15
Set 2 = 15
Set 3 = 13

100x banded facepulls

Note: Will update weight daily starting with the training log for monday 15th. Cardio has been increased and walnuts have been bought, as well as eggs and avocados. Should I post my rest day logs ?

Dont be scared to up the weight a bit on those Rear delt flys - I try to go for 12 clean reps until failure, and with rest day log I generally dont

 

[Tiger Salman Khan]

Training log for 12/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg lat pulldown
Set 1 = 14
Set 2 = 12
Set 3 = 11

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 12

3x 50kg Bent over row/ Dropset 25kg
Set 1 = 9/9
Set 2 = 8/9
Set 3 = 7/9

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 11
Set 3 = 12 ( swinging the last 4 reps)

3x 20kg reverse curl
Set 1 = 9
Set 2 = 9
Set 3 = 6

3x 10kg rear delt fly
Set 1= 15
Set 2 = 15
Set 3 = 13

100x banded facepulls

Note: Will update weight daily starting with the training log for monday 15th. Cardio has been increased and walnuts have been bought, as well as eggs and avocados. Should I post my rest day logs ?

@b1ak numbers look good.......keep going bro.....

 

[b1ak]

Training log for 15/12/25

Morning weight: 96.7kg (213.18 lbs)

4.2km walk after waking up (5500 steps calculated by counting my steps for 500m and using that number to figure it out)

1x 50g walnuts throughout the day (32g fat, 8g protein, 327 cal)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 85kg Incline Bench/ Dropset 50kg
Set 1 = 9/9
Set 2 = 6/8
Set 3 = 6/6

3x 14kg db flys Dropset on last Set 5kg
Set 1 = 14
Set 2 = 12
Set 3 = 12/20

3x 25kg skull crushers
Set 1 = 10
Set 2 = 8
Set 3 = 7

3x 30kg Tricep push downs
Set 1 = 10
Set 2 = 8
Set 3 = 8

3x 30kg bb shoulder press
Set 1= 12
Set 2= 12
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/10
Set 2= 8/8
Set 3= 8/8

 

[LevButlerov]

Training log for 12/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg lat pulldown
Set 1 = 14
Set 2 = 12
Set 3 = 11

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 12

3x 50kg Bent over row/ Dropset 25kg
Set 1 = 9/9
Set 2 = 8/9
Set 3 = 7/9

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 11
Set 3 = 12 ( swinging the last 4 reps)

3x 20kg reverse curl
Set 1 = 9
Set 2 = 9
Set 3 = 6

3x 10kg rear delt fly
Set 1= 15
Set 2 = 15
Set 3 = 13

100x banded facepulls

Note: Will update weight daily starting with the training log for monday 15th. Cardio has been increased and walnuts have been bought, as well as eggs and avocados. Should I post my rest day logs ?

Good day I missed this update sorry and add rest day logs too please

 

[LevButlerov]

Training log for 15/12/25

Morning weight: 96.7kg (213.18 lbs)

4.2km walk after waking up (5500 steps calculated by counting my steps for 500m and using that number to figure it out)

1x 50g walnuts throughout the day (32g fat, 8g protein, 327 cal)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 85kg Incline Bench/ Dropset 50kg
Set 1 = 9/9
Set 2 = 6/8
Set 3 = 6/6

3x 14kg db flys Dropset on last Set 5kg
Set 1 = 14
Set 2 = 12
Set 3 = 12/20

3x 25kg skull crushers
Set 1 = 10
Set 2 = 8
Set 3 = 7

3x 30kg Tricep push downs
Set 1 = 10
Set 2 = 8
Set 3 = 8

3x 30kg bb shoulder press
Set 1= 12
Set 2= 12
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/10
Set 2= 8/8
Set 3= 8/8

Good training day but tell us how are the walnuts going? @b1ak

and volume on arms is good but shoulders we need to drop set to 25 reps

 

[b1ak]

Good training day but tell us how are the walnuts going? @b1ak

and volume on arms is good but shoulders we need to drop set to 25 reps

I will try, I'll do my lat raises before bb press so I have more energy. Walnuts are good, its been about 11 years since I've last eaten them

 

[b1ak]

Training log for 16/12/25

Morning weight: 96.3kg (212.30 lbs)

4.2km walk after waking up (+5k steps)

1x 50g walnuts throughout the day (32g fat, 8g protein, 327 cal)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg lat pulldown
Set 1 = 14
Set 2 = 14
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 10
Set 3 = 10

3x 50kg Bent over row
Set 1 = 10
Set 2 = 9
Set 3 = 9

3x 35kg bb bicep curl
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 25kg reverse curl
Set 1 = 10
Set 2 = 9
Set 3 = 8

3x 12kg rear delt fly
Set 1= 12
Set 2 = 10
Set 3 = 10

100x banded facepulls

 

[LevButlerov]

I will try, I'll do my lat raises before bb press so I have more energy. Walnuts are good, its been about 11 years since I've last eaten them

add them in

 

[LevButlerov]

Training log for 16/12/25

Morning weight: 96.3kg (212.30 lbs)

4.2km walk after waking up (+5k steps)

1x 50g walnuts throughout the day (32g fat, 8g protein, 327 cal)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg lat pulldown
Set 1 = 14
Set 2 = 14
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 10
Set 3 = 10

3x 50kg Bent over row
Set 1 = 10
Set 2 = 9
Set 3 = 9

3x 35kg bb bicep curl
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 25kg reverse curl
Set 1 = 10
Set 2 = 9
Set 3 = 8

3x 12kg rear delt fly
Set 1= 12
Set 2 = 10
Set 3 = 10

100x banded facepulls

Good meals clean! but training i dont see drop sets you need them especially on curls, add a 20 rep drop on curls @b1ak

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[HarleyGuy]

Training log for 16/12/25

Morning weight: 96.3kg (212.30 lbs)

4.2km walk after waking up (+5k steps)

1x 50g walnuts throughout the day (32g fat, 8g protein, 327 cal)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg lat pulldown
Set 1 = 14
Set 2 = 14
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 10
Set 3 = 10

3x 50kg Bent over row
Set 1 = 10
Set 2 = 9
Set 3 = 9

3x 35kg bb bicep curl
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 25kg reverse curl
Set 1 = 10
Set 2 = 9
Set 3 = 8

3x 12kg rear delt fly
Set 1= 12
Set 2 = 10
Set 3 = 10

100x banded facepulls

100 facepulls nice!

Don't forget macadamia nuts too, my fave! And lots of hard to get Omega's in them.

 

[Dreamer]

These movements where you are hitting over 12 reps - time to up the weight a little

 

[b1ak]

These movements where you are hitting over 12 reps - time to up the weight a little

Will try bro, im a bit limited atm since I train at home. My pulldown machine can only take a couple of plates since the plate holder is only like 15cm But I will go over my logs and assess what needs to go up.

 

[b1ak]

Good meals clean! but training i dont see drop sets you need them especially on curls, add a 20 rep drop on curls @b1ak

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

Adding dropset to bicep exercises from now on

 

[Dreamer]

Adding dropset to bicep exercises from now on

Even dropsetting on the movements your hitting 12 on will add some intensity

 

[b1ak]

Even dropsetting on the movements your hitting 12 on will add some intensity

Yeah bro 100% agree

 

[LevButlerov]

Adding dropset to bicep exercises from now on

perfect

 

[b1ak]

Training log for 17/12/25

Morning weight: 96.4 kg (212.52 lbs)

4.2km walk after waking up (+5k steps)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g Snapper( 61g protein, 4g fat, 300 cal) for dinner

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 50kg barbell squats
Set 1 : 10
Set 2 : 10
Set 3 : 10

3x 40kg seated leg extensions
Set 1 : 14
Set 2 : 14
Set 3 : 12

3x 40kg Hamstring curls
Set 1 : 12
Set 2 : 10
Set 3 : 10

5x 40kg seated calf raises to failure

 

[LevButlerov]

Training log for 17/12/25

Morning weight: 96.4 kg (212.52 lbs)

4.2km walk after waking up (+5k steps)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g Snapper( 61g protein, 4g fat, 300 cal) for dinner

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

View attachment 157022


Training -

3x 50kg barbell squats
Set 1 : 10
Set 2 : 10
Set 3 : 10

3x 40kg seated leg extensions
Set 1 : 14
Set 2 : 14
Set 3 : 12

3x 40kg Hamstring curls
Set 1 : 12
Set 2 : 10
Set 3 : 10

5x 40kg seated calf raises to failure

Good log today but I still dont see added omega 3 fats @b1ak
training needs work, start doing more volume

 

[waggat]

Training log for 15/12/25

Morning weight: 96.7kg (213.18 lbs)

4.2km walk after waking up (5500 steps calculated by counting my steps for 500m and using that number to figure it out)

1x 50g walnuts throughout the day (32g fat, 8g protein, 327 cal)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

Training -

3x 85kg Incline Bench/ Dropset 50kg
Set 1 = 9/9
Set 2 = 6/8
Set 3 = 6/6

3x 14kg db flys Dropset on last Set 5kg
Set 1 = 14
Set 2 = 12
Set 3 = 12/20

3x 25kg skull crushers
Set 1 = 10
Set 2 = 8
Set 3 = 7

3x 30kg Tricep push downs
Set 1 = 10
Set 2 = 8
Set 3 = 8

3x 30kg bb shoulder press
Set 1= 12
Set 2= 12
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/10
Set 2= 8/8
Set 3= 8/8

Nice push day. Not sure how others feel but I'd personally save dropsets to the final set.

Training log for 17/12/25

Morning weight: 96.4 kg (212.52 lbs)

4.2km walk after waking up (+5k steps)

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g Snapper( 61g protein, 4g fat, 300 cal) for dinner

4.2km walk after work (+5k steps)

2x protein shake before bed (56.4g protein, 1.8g carbs , 242 cal)

View attachment 157022


Training -

3x 50kg barbell squats
Set 1 : 10
Set 2 : 10
Set 3 : 10

3x 40kg seated leg extensions
Set 1 : 14
Set 2 : 14
Set 3 : 12

3x 40kg Hamstring curls
Set 1 : 12
Set 2 : 10
Set 3 : 10

5x 40kg seated calf raises to failure

Can you add another exercise in here?

 

[Dreamer]

Nice push day. Not sure how others feel but I'd personally save dropsets to the final set.


Can you add another exercise in here?

RDLs and Split squats would be good

 

[b1ak]

Good log today but I still dont see added omega 3 fats @b1ak
training needs work, start doing more volume

I forgot to add the 50g walnuts More volume incoming

 

[b1ak]

RDLs and Split squats would be good

I will add both for next leg day

 

[b1ak]

Nice push day. Not sure how others feel but I'd personally save dropsets to the final set.


Can you add another exercise in here?

We all spoke about it earlier in the thread, dropset every set for some exercises to maximize intensity. Its bloody hard going but I love it. I try do the drop sets at the start of the week and go heavy in the later half of the week

 

[LevButlerov]

I forgot to add the 50g walnuts More volume incoming

walnut love

 

[b1ak]

Quick update before I post the rest of last weeks logs. Someone came over to my house while everyone was away this weekend and they stole all my iron plates off my gym. They took 4x 20kg plates and all the smaller metal ones They didn't even touch the plastic ones. The outside security camera that faces the gym got their number plate but not their faces clearly. And since I've owned these weights for around 15 years I never thought to have them insured. Hopefully they actually use the weights and not sell them to a scrap metal dealer. They tried to break into our tool shed but they gave up since it was taking them long and it was the middle of the day.

On a brighter note, its my 31st birthday today and I have Christmas off this year so I get to spend it with my family and friends ( haven't celebrated Christmas for 4 years)

Merry Christmas and happy new year everyone, I appreciate the support that the evo teams been giving me over this cycle. Its made it so much easier to stay consistent and there's so much knowledge on this site and so many members who not only understand what they're talking about, they live what they talk about. Very rare these days. I hope everyone stays safe and trains hard over this holiday season

 

[LevButlerov]

Quick update before I post the rest of last weeks logs. Someone came over to my house while everyone was away this weekend and they stole all my iron plates off my gym. They took 4x 20kg plates and all the smaller metal ones They didn't even touch the plastic ones. The outside security camera that faces the gym got their number plate but not their faces clearly. And since I've owned these weights for around 15 years I never thought to have them insured. Hopefully they actually use the weights and not sell them to a scrap metal dealer. They tried to break into our tool shed but they gave up since it was taking them long and it was the middle of the day.

On a brighter note, its my 31st birthday today and I have Christmas off this year so I get to spend it with my family and friends ( haven't celebrated Christmas for 4 years)

Merry Christmas and happy new year everyone, I appreciate the support that the evo teams been giving me over this cycle. Its made it so much easier to stay consistent and there's so much knowledge on this site and so many members who not only understand what they're talking about, they live what they talk about. Very rare these days. I hope everyone stays safe and trains hard over this holiday season

Happy 31st birthday ;D @b1ak

but I'm sorry to hear about the weight theft, is that someone you know?

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

 

[BeMe]

Quick update before I post the rest of last weeks logs. Someone came over to my house while everyone was away this weekend and they stole all my iron plates off my gym. They took 4x 20kg plates and all the smaller metal ones They didn't even touch the plastic ones. The outside security camera that faces the gym got their number plate but not their faces clearly. And since I've owned these weights for around 15 years I never thought to have them insured. Hopefully they actually use the weights and not sell them to a scrap metal dealer. They tried to break into our tool shed but they gave up since it was taking them long and it was the middle of the day.

On a brighter note, its my 31st birthday today and I have Christmas off this year so I get to spend it with my family and friends ( haven't celebrated Christmas for 4 years)

Merry Christmas and happy new year everyone, I appreciate the support that the evo teams been giving me over this cycle. Its made it so much easier to stay consistent and there's so much knowledge on this site and so many members who not only understand what they're talking about, they live what they talk about. Very rare these days. I hope everyone stays safe and trains hard over this holiday season

Happy birthday bro!

Wow what a bday gift...who steals plates. Scum bags. Hopefully the cops actually investigate a bit and the plates lead back to the actual criminals.

Sounds like you need to buy yourself some new plates as a birthday Xmas present. Throw in a few other things too! You deserve it haha.

 

[Coolguy]

Happy birthday brother. Same age as me
What a dog stealing your plates

 

[Dreamer]

Quick update before I post the rest of last weeks logs. Someone came over to my house while everyone was away this weekend and they stole all my iron plates off my gym. They took 4x 20kg plates and all the smaller metal ones They didn't even touch the plastic ones. The outside security camera that faces the gym got their number plate but not their faces clearly. And since I've owned these weights for around 15 years I never thought to have them insured. Hopefully they actually use the weights and not sell them to a scrap metal dealer. They tried to break into our tool shed but they gave up since it was taking them long and it was the middle of the day.

On a brighter note, its my 31st birthday today and I have Christmas off this year so I get to spend it with my family and friends ( haven't celebrated Christmas for 4 years)

Merry Christmas and happy new year everyone, I appreciate the support that the evo teams been giving me over this cycle. Its made it so much easier to stay consistent and there's so much knowledge on this site and so many members who not only understand what they're talking about, they live what they talk about. Very rare these days. I hope everyone stays safe and trains hard over this holiday season

Happy birthday brother, fuck man how low someone stealing weight plates

 

[b1ak]

Happy 31st birthday ;D @b1ak

but I'm sorry to hear about the weight theft, is that someone you know?

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

We think it has to be someone we know, our gate leading to our gym area has a hidden latch that unlocks the doorhandle to open the gate. Its not something easy to spot and most people would assume you need the key to get through. Based on the timeline of the driveway camera and the camera out back they were only at the gate for about 20 seconds.

 

[b1ak]

Happy birthday bro!

Wow what a bday gift...who steals plates. Scum bags. Hopefully the cops actually investigate a bit and the plates lead back to the actual criminals.

Sounds like you need to buy yourself some new plates as a birthday Xmas present. Throw in a few other things too! You deserve it haha.

Thank you bro Whats even more funny is that all my kickboxing gear was left untouched. Easily worth 20x what the plates are worth

 

[LevButlerov]

We think it has to be someone we know, our gate leading to our gym area has a hidden latch that unlocks the doorhandle to open the gate. Its not something easy to spot and most people would assume you need the key to get through. Based on the timeline of the driveway camera and the camera out back they were only at the gate for about 20 seconds.

The camera caught no one? must be inside job.

 

[b1ak]

Happy birthday brother. Same age as me
What a dog stealing your plates

Thank you bro I just hope they dont sell them to a scrap dealer l, they're old-school iron plates from the 80s.

 

[b1ak]

Happy birthday brother, fuck man how low someone stealing weight plates

Cheers bro Christmas time in new zealand gets pretty tough for some people so i kinda get why some people are willing to rob others but why my weights

 

[b1ak]

The camera caught no one? must be inside job.

They were wearing hoodies and sunglasses, but the camera got a good look of them (we dont recognize anyone but we got the number plate and the cops took the footage. This could be a sign to hurry up and join commercial gym

 

[Allupfromhere]

Thieving dogs!! Hopefully he causes himself an injury and can move properly again lol.
On a brighter now big rig happy 31st birthday! And glad to here your going to get Christmas with the family this year

 

[LevButlerov]

They were wearing hoodies and sunglasses, but the camera got a good look of them (we dont recognize anyone but we got the number plate and the cops took the footage. This could be a sign to hurry up and join commercial gym

A lot of work to steal weights lol

 

[BeMe]

Thank you bro Whats even more funny is that all my kickboxing gear was left untouched. Easily worth 20x what the plates are worth

LOL!! Thankfully they were just stupid crackheads looking for metal prolly. Karma will get their asses and if not hopefully you'll see their car one day and kick their faces in LOL

 

[HarleyGuy]

Quick update before I post the rest of last weeks logs. Someone came over to my house while everyone was away this weekend and they stole all my iron plates off my gym. They took 4x 20kg plates and all the smaller metal ones They didn't even touch the plastic ones. The outside security camera that faces the gym got their number plate but not their faces clearly. And since I've owned these weights for around 15 years I never thought to have them insured. Hopefully they actually use the weights and not sell them to a scrap metal dealer. They tried to break into our tool shed but they gave up since it was taking them long and it was the middle of the day.

On a brighter note, its my 31st birthday today and I have Christmas off this year so I get to spend it with my family and friends ( haven't celebrated Christmas for 4 years)

Merry Christmas and happy new year everyone, I appreciate the support that the evo teams been giving me over this cycle. Its made it so much easier to stay consistent and there's so much knowledge on this site and so many members who not only understand what they're talking about, they live what they talk about. Very rare these days. I hope everyone stays safe and trains hard over this holiday season

Happy belated birthday brother!

 

[waggat]

Quick update before I post the rest of last weeks logs. Someone came over to my house while everyone was away this weekend and they stole all my iron plates off my gym. They took 4x 20kg plates and all the smaller metal ones They didn't even touch the plastic ones. The outside security camera that faces the gym got their number plate but not their faces clearly. And since I've owned these weights for around 15 years I never thought to have them insured. Hopefully they actually use the weights and not sell them to a scrap metal dealer. They tried to break into our tool shed but they gave up since it was taking them long and it was the middle of the day.

On a brighter note, its my 31st birthday today and I have Christmas off this year so I get to spend it with my family and friends ( haven't celebrated Christmas for 4 years)

Merry Christmas and happy new year everyone, I appreciate the support that the evo teams been giving me over this cycle. Its made it so much easier to stay consistent and there's so much knowledge on this site and so many members who not only understand what they're talking about, they live what they talk about. Very rare these days. I hope everyone stays safe and trains hard over this holiday season

Happy birthday mate. Sucks about the weight plates. Weird thing to steal!

 

[b1ak]

They also took about 9ft cactus (been growing them since we were teenagers after trying to get high eating them ) and some metal garden ornaments Cops have a name but obviously they won't tell us, so things are looking good.

Logs incoming, just been crazy busy with work and family atm. Don't worry though lads, trainings been good , cardio on point and I haven't been eating any Christmas desserts

 

[LevButlerov]

They also took about 9ft cactus (been growing them since we were teenagers after trying to get high eating them ) and some metal garden ornaments Cops have a name but obviously they won't tell us, so things are looking good.

Logs incoming, just been crazy busy with work and family atm. Don't worry though lads, trainings been good , cardio on point and I haven't been eating any Christmas desserts

9ft cactus? what is that for? LOL @b1ak

 

[b1ak]

Me and my bros bought some smaller ones, about 1ft and tried to eat them LOL We ended up planting the tops of them into the ground and after about 12+ years they grew huge. They ended up growing so big it broke our retaining wall for our garden

 

[LevButlerov]

Me and my bros bought some smaller ones, about 1ft and tried to eat them LOL We ended up planting the tops of them into the ground and after about 12+ years they grew huge. They ended up growing so big it broke our retaining wall for our garden

lol cactus pics? or they gone?

 

[b1ak]

lol cactus pics? or they gone?

Cactus pics incoming, as well as my logs

 

[LevButlerov]

Cactus pics incoming, as well as my logs

pics or didnt happen LOL

 

[b1ak]

Training log for 18/12/25

4.2km walk after waking up (5k+ steps)

50g walnuts throughout the day

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g beef sirloin steak (60g protein, 38g fat , 606 cal)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 95kg bench press
Set 1 = 7
Set 2 = 6
Set 3 = 4 / 9 / 8

Note: Decided to dropset on the last Set. Half the weight then half again.

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 12

3x 30kg Upright row
Set 1= 12
Set 2= 11
Set 3= 11

3x 14kg Lat raise / Dropset 5kg
Set 1= 13/9
Set 2= 12/9
Set 3= 12/9

3x 25kg skull crushers
Set 1 = 8
Set 2 = 8
Set 3 = 6

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 10


Training log for 19/12/25

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g lamb shoulder roast (not sure about the nutrition, google is all over the place)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

50g walnuts throughout the day

Training -
3x 50kg lat pulldown
Set 1 = 14
Set 2 = 13
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 10

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

3x 30kg bb bicep curl / Dropset 20kg/ 10kg
Set 1 = 12/10/7
Set 2 = 10/10/8
Set 3 = 9/7/7

3x 25kg reverse curl
Set 1 = 8
Set 2 = 8
Set 3 = 8

3x 14kg rear delt fly / Dropset 5kg
(Didnt record these down for some reason)


Training logs for 20/12/25 and 21/12/25 (rest days)

4.2km walk after waking up both days

Food is pretty much the same, but I eat less over the weekend.

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake midday (28.2g protein, 0.9g carbs , 121 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Went swimming and fishing on 20th, ate unknown amount of fresh fish, probably around 150g.

Had a bottle of red wine on sunday, hit me pretty quickly I haven't had much alcohol since I jumped on cycle.

Got home to find my weights and cactus got.stolen Cactus pics incoming.

Will update the rest of the logs when I get home.

Weight sitting around 95kg

 

[milbous1]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

This is an awesome place to be keep up the good work. When i was at my heaviest. I did cardio 3-4 days a week for 25-30 minutes kept my heart beat above 135 for 20-25 of those minutes.

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

keep up the good work. awesome progress so far. What’s your Cardio look like. For me when i was closer to 30 percent body fat I hit the cardio hard for probably 4 months. I think that helped keep my blood pressure down. definitely helped me get down below 20 percent body fat. Some of us aromatize pretty hard some don’t definitely keep up with your blood work and have something on hand in case nipples get spicy. Keto is amazing for fat loss if you can keep below 25 grams of carbs per day it takes about 7-10 days to feel good from not having carbs but once you get to that point it’s pretty smooth sailing. I can’t speak on PED use much as i’m pretty new to that myself. For my First cycle I ran masteron and test for the first half had a problem with broken bottles i slammed into the safe so I switched to primo the second half. Been on trt since that was over waiting until I’m ready for my next run. I was going to start it in january but I might wait a bit. Keep good sleep patterns and good hydration with a good diet and you should go far

 

[LevButlerov]

Training log for 18/12/25

4.2km walk after waking up (5k+ steps)

50g walnuts throughout the day

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g beef sirloin steak (60g protein, 38g fat , 606 cal)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 95kg bench press
Set 1 = 7
Set 2 = 6
Set 3 = 4 / 9 / 8

Note: Decided to dropset on the last Set. Half the weight then half again.

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 12

3x 30kg Upright row
Set 1= 12
Set 2= 11
Set 3= 11

3x 14kg Lat raise / Dropset 5kg
Set 1= 13/9
Set 2= 12/9
Set 3= 12/9

3x 25kg skull crushers
Set 1 = 8
Set 2 = 8
Set 3 = 6

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 10


Training log for 19/12/25

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g lamb shoulder roast (not sure about the nutrition, google is all over the place)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

50g walnuts throughout the day

Training -
3x 50kg lat pulldown
Set 1 = 14
Set 2 = 13
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 10

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

3x 30kg bb bicep curl / Dropset 20kg/ 10kg
Set 1 = 12/10/7
Set 2 = 10/10/8
Set 3 = 9/7/7

3x 25kg reverse curl
Set 1 = 8
Set 2 = 8
Set 3 = 8

3x 14kg rear delt fly / Dropset 5kg
(Didnt record these down for some reason)


Training logs for 20/12/25 and 21/12/25 (rest days)

4.2km walk after waking up both days

Food is pretty much the same, but I eat less over the weekend.

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake midday (28.2g protein, 0.9g carbs , 121 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Went swimming and fishing on 20th, ate unknown amount of fresh fish, probably around 150g.

Had a bottle of red wine on sunday, hit me pretty quickly I haven't had much alcohol since I jumped on cycle.

Got home to find my weights and cactus got.stolen Cactus pics incoming.

Will update the rest of the logs when I get home.

Weight sitting around 95kg View attachment 161911

good food today and I see you made progress @b1ak your size is tighter and i see you gaining good muscle, shoulders rounding out and arms bigger good meal progress as well

still need a bit more fat in diet though

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

 

[Dreamer]

Training log for 18/12/25

4.2km walk after waking up (5k+ steps)

50g walnuts throughout the day

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g beef sirloin steak (60g protein, 38g fat , 606 cal)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 95kg bench press
Set 1 = 7
Set 2 = 6
Set 3 = 4 / 9 / 8

Note: Decided to dropset on the last Set. Half the weight then half again.

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 12

3x 30kg Upright row
Set 1= 12
Set 2= 11
Set 3= 11

3x 14kg Lat raise / Dropset 5kg
Set 1= 13/9
Set 2= 12/9
Set 3= 12/9

3x 25kg skull crushers
Set 1 = 8
Set 2 = 8
Set 3 = 6

3x 30kg Tricep push downs
Set 1 = 12
Set 2 = 10
Set 3 = 10


Training log for 19/12/25

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g lamb shoulder roast (not sure about the nutrition, google is all over the place)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

50g walnuts throughout the day

Training -
3x 50kg lat pulldown
Set 1 = 14
Set 2 = 13
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 10

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

3x 30kg bb bicep curl / Dropset 20kg/ 10kg
Set 1 = 12/10/7
Set 2 = 10/10/8
Set 3 = 9/7/7

3x 25kg reverse curl
Set 1 = 8
Set 2 = 8
Set 3 = 8

3x 14kg rear delt fly / Dropset 5kg
(Didnt record these down for some reason)


Training logs for 20/12/25 and 21/12/25 (rest days)

4.2km walk after waking up both days

Food is pretty much the same, but I eat less over the weekend.

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake midday (28.2g protein, 0.9g carbs , 121 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Went swimming and fishing on 20th, ate unknown amount of fresh fish, probably around 150g.

Had a bottle of red wine on sunday, hit me pretty quickly I haven't had much alcohol since I jumped on cycle.

Got home to find my weights and cactus got.stolen Cactus pics incoming.

Will update the rest of the logs when I get home.

Weight sitting around 95kg View attachment 161911

Definitely starting to see some definition and shape starting in your chest and shoulders man. nice work

 

[b1ak]

Definitely starting to see some definition and shape starting in your chest and shoulders man. nice work

Thank you bro

 

[b1ak]

good food today and I see you made progress @b1ak your size is tighter and i see you gaining good muscle, shoulders rounding out and arms bigger good meal progress as well

still need a bit more fat in diet though

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

Im open to adding / changing my diet to whatever it needs to be in order to maximize the gains and health

 

[Cg20]

Im open to adding / changing my diet to whatever it needs to be in order to maximize the gains and health

I’ve just sort of breezed through this, what are your current daily macros man?

Have you got bloodwork done?

You’re probably going about things the wrong way with your anabolics if you’re still running what you were at the very start

Are you weighing yourself every morning?

Tracking electrolytes?

 

[milbous1]

I’ve just sort of breezed through this, what are your current daily macros man?

Have you got bloodwork done?

You’re probably going about things the wrong way with your anabolics if you’re still running what you were at the very start

Are you weighing yourself every morning?

Tracking

 

[milbous1]

I’ve just sort of breezed through this, what are your current daily macros man?

Have you got bloodwork done?

You’re probably going about things the wrong way with your anabolics if you’re still running what you were at the very start

Are you weighing yourself every morning?

Tracking electrolytes?

This guy is pretty new. his log is pretty thorough. Keeps a pretty detailed log if you look into and read. Lev and crew has been giving him pretty solid advice and he has listened. He tracks his macros well. From what i gathered he has changed his cycle up some taken out the tren. He’s doing pretty awesome for a newbie

 

[Cg20]

This guy is pretty new. his log is pretty thorough. Keeps a pretty detailed log if you look into and read. Lev and crew has been giving him pretty solid advice and he has listened. He tracks his macros well. From what i gathered he has changed his cycle up some taken out the tren. He’s doing pretty awesome for a newbie

Nice to see the tren taken out, I’d be interested in the totals of the rest of the questions I asked however

 

[milbous1]

Steak meal looks good @b1ak lets start adding more drop sets to the bench

Drop sets are the way every single exercise I do the last set is always a drop set to failure

 

[milbous1]

Drop sets are the way every single exercise I do the last set is always a drop set to failure

I don’t always log the drop set myself. I did when i was keeping paper and pen log but i guess I need to go old school and log it with paper and pen again. The only time i don’t do drop sets is when something hurts and i need rest. It kinda sucks getting old.

 

[LevButlerov]

Drop sets are the way every single exercise I do the last set is always a drop set to failure

thats perfect

 

[LevButlerov]

Im open to adding / changing my diet to whatever it needs to be in order to maximize the gains and health

lets stay a bit on your old diet 1st week Jan

 

[b1ak]

I’ve just sort of breezed through this, what are your current daily macros man?

Have you got bloodwork done?

You’re probably going about things the wrong way with your anabolics if you’re still running what you were at the very start

Are you weighing yourself every morning?

Tracking electrolytes?

I had bloodwork done at the start and have one due in 2 weeks. Would have done it sooner but my clinic closed for the Christmas holidays. I weigh myself every morning but I haven't been home. Only macros I track is protein and overall calories of the food I eat daily. I take 2x electrolytes drinks daily and im on 400 sust and 300 mast. I have ai ready if needed.

 

[Cg20]

I had bloodwork done at the start and have one due in 2 weeks. Would have done it sooner but my clinic closed for the Christmas holidays. I weigh myself every morning but I haven't been home. Only macros I track is protein and overall calories of the food I eat daily. I take 2x electrolytes drinks daily and im on 400 sust and 300 mast. I have ai ready if needed.

Track everything

Track electrolyte intake

Track fasted weight every morning

Track bp, make sure bloods are fine and you’re what you want to be

Track gym progression and body fat and adjust as needed

 

[b1ak]

Training log for 22/12/2025

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

50g walnuts throughout the day

Training -

3x 70kg incline bench press
Set 1 = 16
Set 2 = 15
Set 3 = 13

3x 14kg db flys
Set 1 = 10
Set 2 = 13
Set 3 = 12

3x 30kg Upright row
Set 1= 12
Set 2= 12
Set 3= 10

3x 14kg Lat raise / Dropset 5kg
Set 1= 15/ 12
Set 2= 14 / 10
Set 3= 14 / 9

3x 30kg skull crushers
Set 1 = 10
Set 2 = 10
Set 3 = 8

3x 30kg Tricep push downs
Set 1 = 11
Set 2 = 10
Set 3 = 10

Note: This was the first training sesson after my weights got stolen A new gym is opening end of Jan near my house so ive signed up for that. Only 3 weeks of training with less weight than normal. Any ideas as to what I should do in the mean time ? More volume ?

 

[b1ak]

23/12/25 - 03/01/25

I went on a short holiday to the coast for my birthday with my friends and family. Body weight exercises daily and still walking 4km daily. Done alot of swimming as well. Didnt track food since I was trying to relax hahaha. Barely drank any alcohol over that break. Got home a couple ago and weighed in at 96.4kg so didn't do too much damage

 

[b1ak]

Track everything

Track electrolyte intake

Track fasted weight every morning

Track bp, make sure bloods are fine and you’re what you want to be

Track gym progression and body fat and adjust as needed

Yeah bro, moving forward i will track everything i can

 

[LevButlerov]

23/12/25 - 03/01/25

I went on a short holiday to the coast for my birthday with my friends and family. Body weight exercises daily and still walking 4km daily. Done alot of swimming as well. Didnt track food since I was trying to relax hahaha. Barely drank any alcohol over that break. Got home a couple ago and weighed in at 96.4kg so didn't do too much damage

happy birthday from the whole EVO family good you got some time off to clear your head @b1ak

 

[LevButlerov]

Training log for 22/12/2025

4.2km walk after waking up

1x protein shake with 1/4 cup oats (1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

4.2km walk after work (5k+ steps)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

50g walnuts throughout the day

Training -

3x 70kg incline bench press
Set 1 = 16
Set 2 = 15
Set 3 = 13

3x 14kg db flys
Set 1 = 10
Set 2 = 13
Set 3 = 12

3x 30kg Upright row
Set 1= 12
Set 2= 12
Set 3= 10

3x 14kg Lat raise / Dropset 5kg
Set 1= 15/ 12
Set 2= 14 / 10
Set 3= 14 / 9

3x 30kg skull crushers
Set 1 = 10
Set 2 = 10
Set 3 = 8

3x 30kg Tricep push downs
Set 1 = 11
Set 2 = 10
Set 3 = 10

Note: This was the first training sesson after my weights got stolen A new gym is opening end of Jan near my house so ive signed up for that. Only 3 weeks of training with less weight than normal. Any ideas as to what I should do in the mean time ? More volume ?

good training and in situations like these up the volume to 20-25 reps try it @b1ak

 

[ROIDDERS]

23/12/25 - 03/01/25

I went on a short holiday to the coast for my birthday with my friends and family. Body weight exercises daily and still walking 4km daily. Done alot of swimming as well. Didnt track food since I was trying to relax hahaha. Barely drank any alcohol over that break. Got home a couple ago and weighed in at 96.4kg so didn't do too much damage

Sounds like you had a good time on the holiday. I hope you had a wonderful birthday and you got all the wishes that you were looking for. @b1ak