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Approved Log A Bodybuilding comeback Journey

ROIDDERS said:
@LeNguyen nice job on the seated overhead dumbbell press and nice job on the standing side lateral raises. This is a good workout right here. Very simple but very effective.
Click to expand...
Thanks brother, hitting PR’s lately 💪🏻💪🏻💪🏻
 
2Thick said:
close grip bench press and tricep cable push down are tremendous. i like the workout. its streamilined and solid especially for a holiday workout. can't wait to see what you have in store for 2026 @LeNguyen
Click to expand...
Thanks brother, growing slowly but steadily…😊
 
LeNguyen said:
Tuesday Dec. 23

Bent Over Barbell Rows
135lb-10
185lb-10
225lb-10
245lb-8
Shrugs
275lb-15,12,12,12
Seated Cable Rows
170lb-12,10
180lb-10,8
Click to expand...
Heavy rows like a boss 🔥
LeNguyen said:
Yes I used straps for shrugs but only shrugs, but maybe I’ll start using them for heavy rows too… I didn’t want to get to dependent on them so I wouldn’t have week hands, but now I’m getting into heavier territory I think I may need to implement them more, especially on the heavier exercises.😊
Click to expand...
Brother i am the same, i like to keep my grips and forearms strong and only use straps on really heavy work 💪
LeNguyen said:
Thanks brother, growing slowly but steadily…😊
Click to expand...
Bro cmon hahaha you look absolutely dynamite 🔥

Though it's late, merry christmas to your and your family brother hope you all had an amazing time💙
 
Allupfromhere said:
Heavy rows like a boss 🔥

Brother i am the same, i like to keep my grips and forearms strong and only use straps on really heavy work 💪

Bro cmon hahaha you look absolutely dynamite 🔥

Though it's late, merry christmas to your and your family brother hope you all had an amazing time💙
Click to expand...
Thanks so much brother!
Merry Christmas to you and family and may God bless your new year🙏
 
LeNguyen said:
Thanks so much brother!
Merry Christmas to you and family and may God bless your new year🙏
Click to expand...
God bless all in the EVO family :D
 
LeNguyen said:
Thank you brother, you all at EVO are my family and I couldn’t do it with you all , thank you for all your support and love 💪🏻💪🏻💪🏻
Click to expand...
Bros, we love you Evo family. Got a lot of respect for you after what you've been through.
 
LeNguyen said:
Friday Dec. 26

Seated Overhead Dumbbell Press
40lb-12
50lb-12
60lb-8
Standing Side Lateral Raises
25lb-15,12,12
Dumbbell Incline Presses
60lb-12
70lb-12,10,7
Close Grip Bench Press
135lb-12,12,8
Tricep Cable Push Down
50lb-12,12,12
Click to expand...
@LeNguyen Solid work right here bro!
 
LeNguyen said:
Friday Dec. 26

Seated Overhead Dumbbell Press
40lb-12
50lb-12
60lb-8
Standing Side Lateral Raises
25lb-15,12,12
Dumbbell Incline Presses
60lb-12
70lb-12,10,7
Close Grip Bench Press
135lb-12,12,8
Tricep Cable Push Down
50lb-12,12,12
Click to expand...
@LeNguyen good training update brother looks like you got a good one in
 
ceo said:
Bros, we love you Evo family. Got a lot of respect for you after what you've been through.
Click to expand...
Thanks so much brother ❤️💪🏻💪🏻💪🏻
 
Sunday Dec. 28

Bent Over Barbell Rows
135lb-10
185lb-10
225lb-10
245lb-9
Seated Cable Rows
170lb-10
180lb-10
200lb-10,8
Shrugs Hex Bar
275lb-15,15,12
Dumbbell Preacher Curls
35lb-10
30lb-12,10
Hammer Curls
25lb-10,10,8
Dumbbell Wrist Curls
40lb-15,10

Post Workout Meal
150gm Chicken Sautéed in Olive Oil With Onions and Garlic Over 200gms Jasmine Rice
With Fresh Broccoli, Bell Peppers And Mushrooms.
With a Side Of Homemade Beef Bone Broth Soup And 2 Whole Eggs.
65gm Protein
80gm Carbs
36gm Fat
 

Attachments

  • IMG_9579.webp
    IMG_9579.webp
    1.7 MB · Views: 37
LeNguyen said:
Sunday Dec. 28

Bent Over Barbell Rows
135lb-10
185lb-10
225lb-10
245lb-9
Seated Cable Rows
170lb-10
180lb-10
200lb-10,8
Shrugs Hex Bar
275lb-15,15,12
Dumbbell Preacher Curls
35lb-10
30lb-12,10
Hammer Curls
25lb-10,10,8
Dumbbell Wrist Curls
40lb-15,10

Post Workout Meal
150gm Chicken Sautéed in Olive Oil With Onions and Garlic Over 200gms Jasmine Rice
With Fresh Broccoli, Bell Peppers And Mushrooms.
With a Side Of Homemade Beef Bone Broth Soup And 2 Whole Eggs.
65gm Protein
80gm Carbs
36gm Fat
Click to expand...
Big rows today 245 nice :D @LeNguyen and your meal I'd eat this right this second looks amazing


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
 
LeNguyen said:
Sunday Dec. 28

Bent Over Barbell Rows
135lb-10
185lb-10
225lb-10
245lb-9
Seated Cable Rows
170lb-10
180lb-10
200lb-10,8
Shrugs Hex Bar
275lb-15,15,12
Dumbbell Preacher Curls
35lb-10
30lb-12,10
Hammer Curls
25lb-10,10,8
Dumbbell Wrist Curls
40lb-15,10

Post Workout Meal
150gm Chicken Sautéed in Olive Oil With Onions and Garlic Over 200gms Jasmine Rice
With Fresh Broccoli, Bell Peppers And Mushrooms.
With a Side Of Homemade Beef Bone Broth Soup And 2 Whole Eggs.
65gm Protein
80gm Carbs
36gm Fat
Click to expand...
Oh my, food absolutely on point as always
 
LeNguyen said:
Thanks brother, trying to bring up my back… wanted to ad some pull downs for better lat development but after all the rows and trap movements I’m exhausted 🙁
Click to expand...
can you add pull ups? @LeNguyen
 
LeNguyen said:
Yes brother, will do! I’ve been wanting to ad them for a while… I’d better stop being lazy if I want to reach my goals 😊
Click to expand...
Get them in more and more :D @LeNguyen you'll get there EVO family love your way!
 
LeNguyen said:
Yes brother, will do! I’ve been wanting to ad them for a while… I’d better stop being lazy if I want to reach my goals 😊
Click to expand...
Lazy? Not even close bro.

Technically you're "pulling" yourself "up" poles everyday right. That counts
 
BeMe said:
Lazy? Not even close bro.

Technically you're "pulling" yourself "up" poles everyday right. That counts
Click to expand...
Thanks brother 💪🏻💪🏻💪🏻
 
LeNguyen said:
Sunday Dec. 28

Bent Over Barbell Rows
135lb-10
185lb-10
225lb-10
245lb-9
Seated Cable Rows
170lb-10
180lb-10
200lb-10,8
Shrugs Hex Bar
275lb-15,15,12
Dumbbell Preacher Curls
35lb-10
30lb-12,10
Hammer Curls
25lb-10,10,8
Dumbbell Wrist Curls
40lb-15,10

Post Workout Meal
150gm Chicken Sautéed in Olive Oil With Onions and Garlic Over 200gms Jasmine Rice
With Fresh Broccoli, Bell Peppers And Mushrooms.
With a Side Of Homemade Beef Bone Broth Soup And 2 Whole Eggs.
65gm Protein
80gm Carbs
36gm Fat
Click to expand...
Nice workout mate. 245lb on bent over rows is some good weight!

Meal looks good too.
 
Thursday Jan. 1

Bench Press
135lb-10
185lb-10
205lb-10
225lb-10,7
Incline Dumbbell Press
60lb-10
70lb-10,10,8,8
Dumbbell Flies
35lb-10,10,8,7,7
Seated Dumbbell Overhead Press
40lb-15,15,12,10,9
Dumbbell Side Lateral Raises
25lb-15,15,15,12,12
Close Grip Bench Press
135lb-10,10,10,8,5
Triceps Cable Push Down
70lb-12,10,10,8,6


Post Workout Meal
200gms Grilled Pork Chops With Slice of Homemade Corn Bread With Black Eyed Peas and Broccoli and Cauliflower and Collard Greens.
74gm Protein
61gm Carbs
35gm Fat
 

Attachments

  • IMG_9582.webp
    IMG_9582.webp
    1.5 MB · Views: 22
LeNguyen said:
Thursday Jan. 1

Bench Press
135lb-10
185lb-10
205lb-10
225lb-10,7
Incline Dumbbell Press
60lb-10
70lb-10,10,8,8
Dumbbell Flies
35lb-10,10,8,7,7
Seated Dumbbell Overhead Press
40lb-15,15,12,10,9
Dumbbell Side Lateral Raises
25lb-15,15,15,12,12
Close Grip Bench Press
135lb-10,10,10,8,5
Triceps Cable Push Down
70lb-12,10,10,8,6


Post Workout Meal
200gms Grilled Pork Chops With Slice of Homemade Corn Bread With Black Eyed Peas and Broccoli and Cauliflower and Collard Greens.
74gm Protein
61gm Carbs
35gm Fat
Click to expand...
bench press 225 a big win for you :D @LeNguyen and pork chops! love them
oldschool corn break and homemade? :D!
 
LevButlerov said:
bench press 225 a big win for you :D @LeNguyen and pork chops! love them
oldschool corn break and homemade? :D!
Click to expand...
Thanks brother! Family get together and had a traditional new years dinner 😊
I tried to eat the best Whole Foods available, luckily most everything was home made… I skipped the sweets, so proud of myself😊😂
Happy New Year brother 🎊🎉
 
LeNguyen said:
Thanks brother! Family get together and had a traditional new years dinner 😊
I tried to eat the best Whole Foods available, luckily most everything was home made… I skipped the sweets, so proud of myself😊😂
Happy New Year brother 🎊🎉
Click to expand...
good to see you got a nice NYE dinner and high protein is the key forget the sweets :P @LeNguyen
LeNguyen said:
HAPPY NEW YEAR EVO FAMILY 🎉
Click to expand...
Happy new year our brother :D
 
stevesmi said:
I'm going to be in touch with you soon to get you on the Pondcast so keep an eye on your
Click to expand...

stevesmi said:
I'm going to be in touch with you soon to get you on the Pondcast so keep an eye on your messages.
Click to expand...
Thank you so much brother! That is an honor, but not sure I am worthy 🙏
 
ceo said:
bros looking really good on this one. Happy New Year to you. @LeNguyen you definitely look like a million bucks. You're going to have a great year, I predict
Click to expand...
Thank you so much brother !💪🏻💪🏻💪🏻
HAPPY NEW YEAR 🎉🎊
 
  • Like
Reactions: ceo
2Thick said:
@LeNguyen we are looking forward to you having a great year. Hopefully you have a healthy new year and everything works out well with your family.
Click to expand...
Thanks so much brother!
Hoping you and your family have a Happy New Year and may God bless you all🙏❤️🎊🎉
 
ROIDDERS said:
You are definitely the man. We love to see that you're so happy. I hope to see you for sure on the podcast. I hope that you're able to do it. @LeNguyen
Click to expand...
Thanks so much brother 🙏
 
Hello EVO Family, just wanted to give a report, I haven’t been able to train for several days now because of an injury, while at work I pulled something on the outside of my left elbow where the forearm muscles meat the elbow joint on outside of elbow bone.
It does not hurt when not moving, but there is tightness and some pain when stretching the elbow, I believe it’s a tendons/ligaments strain.
It even hurts when I squeeze a fist.
I just bought some TB-500 & BPC-157, if anyone has advice on how to reconstitute how much in insulin syringe I need… plus the amount to inject daily 🙏
As for training I am coming off all gear for 4 weeks ( since I cannot train heavy no need to blast)
Then I will cruise for 4 more weeks giving myself total 2 months break from gear.
Hopefully by then I can go into another growth phase.
For now I will train what I can using very light weight for high reps and volume and use these 2 months to get as shredded as I can.
If anyone has advice and recommendations please feel free to share, thanks so much my EVO FAMILY, and may we all achieve our goal and dreams for 2026🙏❤️💪🏻
 
LeNguyen said:
Hello EVO Family, just wanted to give a report, I haven’t been able to train for several days now because of an injury, while at work I pulled something on the outside of my left elbow where the forearm muscles meat the elbow joint on outside of elbow bone.
It does not hurt when not moving, but there is tightness and some pain when stretching the elbow, I believe it’s a tendons/ligaments strain.
It even hurts when I squeeze a fist.
I just bought some TB-500 & BPC-157, if anyone has advice on how to reconstitute how much in insulin syringe I need… plus the amount to inject daily 🙏
As for training I am coming off all gear for 4 weeks ( since I cannot train heavy no need to blast)
Then I will cruise for 4 more weeks giving myself total 2 months break from gear.
Hopefully by then I can go into another growth phase.
For now I will train what I can using very light weight for high reps and volume and use these 2 months to get as shredded as I can.
If anyone has advice and recommendations please feel free to share, thanks so much my EVO FAMILY, and may we all achieve our goal and dreams for 2026🙏❤️💪🏻
Click to expand...
sorry to hear about the injury I hope you recover soon :D @LeNguyen
check our mega thread on peptides and how to measure here
https://www.evolutionary.org/forums/threads/how-to-mix-peptides.107113/

and we are waiting to see you on the podcast!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
 
LeNguyen said:
Hello EVO Family, just wanted to give a report, I haven’t been able to train for several days now because of an injury, while at work I pulled something on the outside of my left elbow where the forearm muscles meat the elbow joint on outside of elbow bone.
It does not hurt when not moving, but there is tightness and some pain when stretching the elbow, I believe it’s a tendons/ligaments strain.
It even hurts when I squeeze a fist.
I just bought some TB-500 & BPC-157, if anyone has advice on how to reconstitute how much in insulin syringe I need… plus the amount to inject daily 🙏
As for training I am coming off all gear for 4 weeks ( since I cannot train heavy no need to blast)
Then I will cruise for 4 more weeks giving myself total 2 months break from gear.
Hopefully by then I can go into another growth phase.
For now I will train what I can using very light weight for high reps and volume and use these 2 months to get as shredded as I can.
If anyone has advice and recommendations please feel free to share, thanks so much my EVO FAMILY, and may we all achieve our goal and dreams for 2026🙏❤️💪🏻
Click to expand...
Assuming you’re not going to work through it, and it’s going to be a WC thing so you’ll get physical therapy etc?
 
toddthelineman said:
Assuming you’re not going to work through it, and it’s going to be a WC thing so you’ll get physical therapy etc?
Click to expand...
Yes brother I’ll be going to work like normal, I just won’t be doing any climbing or lifting anything heavy , basically will be going back and forth bringing items to supply and support the guys up in the bucket …
 
LeNguyen said:
Hello EVO Family, just wanted to give a report, I haven’t been able to train for several days now because of an injury, while at work I pulled something on the outside of my left elbow where the forearm muscles meat the elbow joint on outside of elbow bone.
It does not hurt when not moving, but there is tightness and some pain when stretching the elbow, I believe it’s a tendons/ligaments strain.
It even hurts when I squeeze a fist.
I just bought some TB-500 & BPC-157, if anyone has advice on how to reconstitute how much in insulin syringe I need… plus the amount to inject daily 🙏
As for training I am coming off all gear for 4 weeks ( since I cannot train heavy no need to blast)
Then I will cruise for 4 more weeks giving myself total 2 months break from gear.
Hopefully by then I can go into another growth phase.
For now I will train what I can using very light weight for high reps and volume and use these 2 months to get as shredded as I can.
If anyone has advice and recommendations please feel free to share, thanks so much my EVO FAMILY, and may we all achieve our goal and dreams for 2026🙏❤️💪🏻
Click to expand...
I just got over almost the same injury. Pain on the outside of my elbow, pain when opening my arm or pressing on my fingers. It was actually a forearm strain. With the type of work you do it could definitely be a forearm strain too.

I run BPC 157 at 800mcg per day, 400mcg in the morning, and 400mcg at night, injected as close to the injury as possible. In this case probably your shoulder.

Add 1ml of BAC water to your 10mg BPC vial and draw 4 tick marks, or 0.04ml each injection.

If you hop on YouTube there's lots of video tutorials on "how to reconstitute BPC 157"

I don't think TB is worth it with your injury. Its Lily a strain and not a tear based on what you're describing..
 
LeNguyen said:
Hello EVO Family, just wanted to give a report, I haven’t been able to train for several days now because of an injury, while at work I pulled something on the outside of my left elbow where the forearm muscles meat the elbow joint on outside of elbow bone.
It does not hurt when not moving, but there is tightness and some pain when stretching the elbow, I believe it’s a tendons/ligaments strain.
It even hurts when I squeeze a fist.
I just bought some TB-500 & BPC-157, if anyone has advice on how to reconstitute how much in insulin syringe I need… plus the amount to inject daily 🙏
As for training I am coming off all gear for 4 weeks ( since I cannot train heavy no need to blast)
Then I will cruise for 4 more weeks giving myself total 2 months break from gear.
Hopefully by then I can go into another growth phase.
For now I will train what I can using very light weight for high reps and volume and use these 2 months to get as shredded as I can.
If anyone has advice and recommendations please feel free to share, thanks so much my EVO FAMILY, and may we all achieve our goal and dreams for 2026🙏❤️💪🏻
Click to expand...
Ahh bummer brother no good at all. Unfortunately these things do happen.
The link that @LevButlerov provided to our how to will have what you need bro, if you get stuck reach out.
 
BeMe said:
I just got over almost the same injury. Pain on the outside of my elbow, pain when opening my arm or pressing on my fingers. It was actually a forearm strain. With the type of work you do it could definitely be a forearm strain too.

I run BPC 157 at 800mcg per day, 400mcg in the morning, and 400mcg at night, injected as close to the injury as possible. In this case probably your shoulder.

Add 1ml of BAC water to your 10mg BPC vial and draw 4 tick marks, or 0.04ml each injection.

If you hop on YouTube there's lots of video tutorials on "how to reconstitute BPC 157"

I don't think TB is worth it with your injury. Its Lily a strain and not a tear based on what you're describing..
Click to expand...
Awesome brother!! Great great advice, the measurements the dosage the timing is exactly what I need , I’m going to try this out for sure 🙏💪🏻💪🏻💪🏻
Thanks so much @BeMe my brother 🙏💪🏻💪🏻💪🏻
 
Allupfromhere said:
Ahh bummer brother no good at all. Unfortunately these things do happen.
The link that @LevButlerov provided to our how to will have what you need bro, if you get stuck reach out.
Click to expand...
Yes thanks so much brother 🙏 I saw and read the entire posts on our peptide forum, great great stuff 💪🏻💪🏻💪🏻
 
Coolguy said:
I had a similar injury a while back. Absolutely hate getting injured and not training hopefully you get over it soon
Click to expand...
Thanks brother 🙏 yeah I’m praying it’s not as serious as it feels…
 
LeNguyen said:
Awesome brother!! Great great advice, the measurements the dosage the timing is exactly what I need , I’m going to try this out for sure 🙏💪🏻💪🏻💪🏻
Thanks so much @BeMe my brother 🙏💪🏻💪🏻💪🏻
Click to expand...
No prob bro.

Do you ever have issues at work where your hands start to lock up on you?

Happens to now and again. Usually means I'm a bit dehydrated or I'm overworking my forearms pulling and cutting lines. Then you add in climbing too and it can be a recipe for a forearm strain.
 
BeMe said:
No prob bro.

Do you ever have issues at work where your hands start to lock up on you?

Happens to now and again. Usually means I'm a bit dehydrated or I'm overworking my forearms pulling and cutting lines. Then you add in climbing too and it can be a recipe for a forearm strain.
Click to expand...
Yes my hands do too, but it starts in my forearms sometime for some strange reason , if I’m gripping and twisting for long periods they will get a weight lifting pump and start to swell and burn and then forearms and hands lock up, anabolic forearms go figure 😂
 
LeNguyen said:
Yes my hands do too, but it starts in my forearms sometime for some strange reason , if I’m gripping and twisting for long periods they will get a weight lifting pump and start to swell and burn and then forearms and hands lock up, anabolic forearms go figure 😂
Click to expand...
Yes the problem is a lot worse on anabolics for me as well.

I wouldn't doubt you strained your forearm. When it happened to me a few weeks back it started as only elbow pain and some loss is mobility in my wrist. Then a few days later my forearm pumped up and didn't go down for days. It was permanently tensed up.

Then it hurt to put any pressure on my finger tips or raise my hand up. I stopped biceps training and forearms for a couple weeks and used straps and cuffs so I wouldn't have to grip anything. I'm around week 3 now and it pretty much back to normal. Slowly using my grip and arm more now.
 
BeMe said:
Yes the problem is a lot worse on anabolics for me as well.

I wouldn't doubt you strained your forearm. When it happened to me a few weeks back it started as only elbow pain and some loss is mobility in my wrist. Then a few days later my forearm pumped up and didn't go down for days. It was permanently tensed up.

Then it hurt to put any pressure on my finger tips or raise my hand up. I stopped biceps training and forearms for a couple weeks and used straps and cuffs so I wouldn't have to grip anything. I'm around week 3 now and it pretty much back to normal. Slowly using my grip and arm more now.
Click to expand...
Hopefully I’m in the same boat, was really worried it was a ligament or tendon tearing, I also broke down and bought some pro wrist straps, the 15 dollar ones just ain’t cutting it, hopefully my wife won’t kill me when they arrive tomorrow, I bought the “Versa Gripps Extreme “ cost me $114.99 😅 figured I better invest in good gear if I’m going to get serious about my bodybuilding future especially now my rows and deadlifts are starting to slip from my grip , hands fatigue before I can finish the workout 😂
 
LeNguyen said:
Hello EVO Family, just wanted to give a report, I haven’t been able to train for several days now because of an injury, while at work I pulled something on the outside of my left elbow where the forearm muscles meat the elbow joint on outside of elbow bone.
It does not hurt when not moving, but there is tightness and some pain when stretching the elbow, I believe it’s a tendons/ligaments strain.
It even hurts when I squeeze a fist.
I just bought some TB-500 & BPC-157, if anyone has advice on how to reconstitute how much in insulin syringe I need… plus the amount to inject daily 🙏
As for training I am coming off all gear for 4 weeks ( since I cannot train heavy no need to blast)
Then I will cruise for 4 more weeks giving myself total 2 months break from gear.
Hopefully by then I can go into another growth phase.
For now I will train what I can using very light weight for high reps and volume and use these 2 months to get as shredded as I can.
If anyone has advice and recommendations please feel free to share, thanks so much my EVO FAMILY, and may we all achieve our goal and dreams for 2026🙏❤️💪🏻
Click to expand...
I have had an ongoing similar issue before ,
Bpc and Tb will have you feeling better in no time!
 
Trenhead3cc said:
what podcast is this ?
Click to expand...
It is “Evolutionary.org” brother, it is shown on different platforms but I myself usually like watching it on YouTube
 
LeNguyen said:
It is “Evolutionary.org” brother, it is shown on different platforms but I myself usually like watching it on YouTube
Click to expand...
I have listened to a lot of the podcasts with Steve and Mobster . Even got a 2-3 min shout out with my log training and progress one time haha

Are you going on the podcast ?
 
Trenhead3cc said:
I have listened to a lot of the podcasts with Steve and Mobster . Even got a 2-3 min shout out with my log training and progress one time haha

Are you going on the podcast ?
Click to expand...
Yes brother I will try, my work days are very long, averaging 60-70 hours weekly, trying to get the day and time to work with EVO brothers @stevesmi and @Mobster …
 
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