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Approved Log Training Nutrition Life Recomp Journal

Question for the EVO community… I have a vacation first of the month, 9 days.

Should I just chill and be ready to start the cycle when I get back or continue some sort of hotel workouts?

No BS…besides the dual cardio sessions that
@LevButlerov added, I’ve been doing this routine the last 18 months.

I have a serious sciatica problem that outside of working out my left leg (calf/ankle) starts to throb while standing (last 6 months). It is painful but I manage. I do a lot of stretches and am actively going to PT. Think rest might be good?
 
Took yesterday off.
12/26
Cardio
15 mins @ 5.5
Dips 30, 30, 20
SM press 10@165 8@185, 4@205, 8@185
DB flys 15@45’s, 15@45’s, 15@45’s
Cable flys 15@25’s, 10@30’s, 9@30’s, dropset
Pushups 48 lol, 36, 30,
Rope pull downs 10@45, 12@40, 12@40, 8@45
Straight bar pushdowns 12@60 8@70, 11@65, 8@65
OH tri exts 20@40, 12@50, 12@50, 12@50
Cable pull down abs 45@70,30@70, 25@75,
75 mins
Cardio
15 min HIIT
 
Tankie said:
Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline
Click to expand...
@Tankie looks like you’ve got a good training session and had some good cardio. Hope you had a merry Christmas.
 
Tankie said:
Question for the EVO community… I have a vacation first of the month, 9 days.

Should I just chill and be ready to start the cycle when I get back or continue some sort of hotel workouts?

No BS…besides the dual cardio sessions that
@LevButlerov added, I’ve been doing this routine the last 18 months.

I have a serious sciatica problem that outside of working out my left leg (calf/ankle) starts to throb while standing (last 6 months). It is painful but I manage. I do a lot of stretches and am actively going to PT. Think rest might be good?
Click to expand...
I would start the cycle after you come back easier right @Tankie

have you done some massages?
Tankie said:
Also, all you guys out there actively following and commenting I appreciate it and can’t wait to log this cycle with you folks!
Click to expand...
Many following I am too :D EVO family love your way!
 
Tankie said:
Took yesterday off.
12/26
Cardio
15 mins @ 5.5
Dips 30, 30, 20
SM press 10@165 8@185, 4@205, 8@185
DB flys 15@45’s, 15@45’s, 15@45’s
Cable flys 15@25’s, 10@30’s, 9@30’s, dropset
Pushups 48 lol, 36, 30,
Rope pull downs 10@45, 12@40, 12@40, 8@45
Straight bar pushdowns 12@60 8@70, 11@65, 8@65
OH tri exts 20@40, 12@50, 12@50, 12@50
Cable pull down abs 45@70,30@70, 25@75,
75 mins
Cardio
15 min HIIT
Click to expand...
good training on 26th dips need some added weight too if you can do 30
 
LevButlerov said:
good training on 26th dips need some added weight too if you can do 30
Click to expand...
Was thinking the same thing. Finally just got a belt for back.
ballin2504 said:
@Tankie looks like you’ve got a good training session and had some good cardio. Hope you had a merry Christmas.
Click to expand...
We did and hopefully you got too also! Have a safe and Happy New Year!
 
Felt like weight and/or reps should have been a bit more today.
12/27
Cardio
15 mins 4mph @ 6&12% incline
Pull-ups 21, 15, 13
Seated rows 10@135, 9@135, 10@135
Lat pull downs 9@135, 10@130, 10@130
Rope lat pull downs 10@55, 10@50, 8@50
Rope curls 15@40, 13@40, 13@40
Straight bar curl 14@55, 11@55, 11@55, dropset
Bayesian curls 12@25’s, 12@25’s, 12@25’s
55mins
Cardio
15 mins @ 6mph
 
Tankie said:
Yes 1st day will be the 10th. Setting the baseline now.
Thinking I will only workout at 50% the week I’m on vacation.
Click to expand...
lets start 1st day after :D
 
Tankie said:
Felt like weight and/or reps should have been a bit more today.
12/27
Cardio
15 mins 4mph @ 6&12% incline
Pull-ups 21, 15, 13
Seated rows 10@135, 9@135, 10@135
Lat pull downs 9@135, 10@130, 10@130
Rope lat pull downs 10@55, 10@50, 8@50
Rope curls 15@40, 13@40, 13@40
Straight bar curl 14@55, 11@55, 11@55, dropset
Bayesian curls 12@25’s, 12@25’s, 12@25’s
55mins
Cardio
15 mins @ 6mph
Click to expand...
its not weight its reps, do more reps not more weight :D
 
Tankie said:
We did and hopefully you got too also! Have a safe and Happy New Year!
Click to expand...
Happy new year to you as well if we dont talk before :D
 
Tankie said:
Felt like weight and/or reps should have been a bit more today.
12/27
Cardio
15 mins 4mph @ 6&12% incline
Pull-ups 21, 15, 13
Seated rows 10@135, 9@135, 10@135
Lat pull downs 9@135, 10@130, 10@130
Rope lat pull downs 10@55, 10@50, 8@50
Rope curls 15@40, 13@40, 13@40
Straight bar curl 14@55, 11@55, 11@55, dropset
Bayesian curls 12@25’s, 12@25’s, 12@25’s
55mins
Cardio
15 mins @ 6mph
Click to expand...
@Tankie Numbers look good.......
 
12/28
Lunges 10@50’s 10@40’s, 10@40’s
DB shoulder press 8@50’s, 12@40’s, 12@40’s
Squats 15@115 12@165, 12@165, 12@165
DB around the world 12@15, 12&15, 12@15, 12@15
Leg Curl 12@90, 10@90, 80@12
Leg Ext 10@140, 12@130, 11&130
SA Cable rear delts 12@20, 12@20, 12@20
70mins

12/29
Cardio
30 mins 2.3 miles
25 min abs
 
Tankie said:
12/28
Lunges 10@50’s 10@40’s, 10@40’s
DB shoulder press 8@50’s, 12@40’s, 12@40’s
Squats 15@115 12@165, 12@165, 12@165
DB around the world 12@15, 12&15, 12@15, 12@15
Leg Curl 12@90, 10@90, 80@12
Leg Ext 10@140, 12@130, 11&130
SA Cable rear delts 12@20, 12@20, 12@20
70mins

12/29
Cardio
30 mins 2.3 miles
25 min abs
Click to expand...
legs and shoulders? pretty solid I like 165 on squats :D @Tankie
 
12/30
Cardio
15 mins @ 6mph
Deadlifts 15@115, 8@215, 12@165, 12@165
Bentover rows 12@135, 13@135, 13@135
Incline cable pullovers 12@65 11@65, 11@65
DB hammer curls 16@25’s, 15@25’s 15@25’s
DB spider curls 15@20’s 15@20’s, 15@20’s
DB curls 10@30’s, 12@25’s, 12@25’s, dropset
60mins
Cardio
15 mins HIIT

12/31
Cardio
15 mins 4@6% incline
Dips 35, 30, 25
Underhand bench 10@165, 11@165, 10@165
DB single standing fly 15@20’s, 15@25’s, 17@25
DB Decline curls 15@50’s 17@50’s, 18@50’s
H to L cable crossovers 12@25, 13@25 13@25
Rope pushdowns 15@40, 12@45, 13@45
Straight bar pushdown 13@65, 15@65, 12@65
Skullcrushers 12@60, 12@60, 13@60
65mins
Cardio
15 mins & 5.3mph
 
Last update prior to cycle, taking a little vacation. I have managed to lower body fat % slightly by upping cardio but really didn’t change overall weight. This will be the baseline of my cycle.

Body Fat (U.S. Navy Method) 16.4%
Neck 16” waist 34” 178lbs.
 

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Tankie said:
12/30
Cardio
15 mins @ 6mph
Deadlifts 15@115, 8@215, 12@165, 12@165
Bentover rows 12@135, 13@135, 13@135
Incline cable pullovers 12@65 11@65, 11@65
DB hammer curls 16@25’s, 15@25’s 15@25’s
DB spider curls 15@20’s 15@20’s, 15@20’s
DB curls 10@30’s, 12@25’s, 12@25’s, dropset
60mins
Cardio
15 mins HIIT

12/31
Cardio
15 mins 4@6% incline
Dips 35, 30, 25
Underhand bench 10@165, 11@165, 10@165
DB single standing fly 15@20’s, 15@25’s, 17@25
DB Decline curls 15@50’s 17@50’s, 18@50’s
H to L cable crossovers 12@25, 13@25 13@25
Rope pushdowns 15@40, 12@45, 13@45
Straight bar pushdown 13@65, 15@65, 12@65
Skullcrushers 12@60, 12@60, 13@60
65mins
Cardio
15 mins & 5.3mph
Click to expand...
Good cardio today and I like the bench work to open 165 a win! @Tankie HAPPY new year!
Tankie said:
Last update prior to cycle, taking a little vacation. I have managed to lower body fat % slightly by upping cardio but really didn’t change overall weight. This will be the baseline of my cycle.

Body Fat (U.S. Navy Method) 16.4%
Neck 16” waist 34” 178lbs.
Click to expand...
This is a good size for you :D you're likely 16% bodyfat leaner and bigger than when we started the log :D well done! You really did it right prepping for a cycle this way.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
 
Tankie said:
12/30
Cardio
15 mins @ 6mph
Deadlifts 15@115, 8@215, 12@165, 12@165
Bentover rows 12@135, 13@135, 13@135
Incline cable pullovers 12@65 11@65, 11@65
DB hammer curls 16@25’s, 15@25’s 15@25’s
DB spider curls 15@20’s 15@20’s, 15@20’s
DB curls 10@30’s, 12@25’s, 12@25’s, dropset
60mins
Cardio
15 mins HIIT

12/31
Cardio
15 mins 4@6% incline
Dips 35, 30, 25
Underhand bench 10@165, 11@165, 10@165
DB single standing fly 15@20’s, 15@25’s, 17@25
DB Decline curls 15@50’s 17@50’s, 18@50’s
H to L cable crossovers 12@25, 13@25 13@25
Rope pushdowns 15@40, 12@45, 13@45
Straight bar pushdown 13@65, 15@65, 12@65
Skullcrushers 12@60, 12@60, 13@60
65mins
Cardio
15 mins & 5.3mph
Click to expand...
I like your training, high rep dips, underhand bench, skullcrushers very nice.
 
Tankie said:
Last update prior to cycle, taking a little vacation. I have managed to lower body fat % slightly by upping cardio but really didn’t change overall weight. This will be the baseline of my cycle.

Body Fat (U.S. Navy Method) 16.4%
Neck 16” waist 34” 178lbs.
Click to expand...
Lowering bodyfat and not changing weight is the best of both worlds bro! That's what you want. Retain that good bulk you have and lower that BF%!

I'm with @LevButlerov on waiting til after the vacation to cycle.

Have you thought about any peptide therapy for your calf/ankle?

Tankie said:
Also, all you guys out there actively following and commenting I appreciate it and can’t wait to log this cycle with you folks!
Click to expand...
Been following bro just hadn't replied yet. It's a great log and your volume is dedication. I like how you hit it hard knowing Christmas might have higher calories, great workouts around Christmas.
 
Tankie said:
12/30
Cardio
15 mins @ 6mph
Deadlifts 15@115, 8@215, 12@165, 12@165
Bentover rows 12@135, 13@135, 13@135
Incline cable pullovers 12@65 11@65, 11@65
DB hammer curls 16@25’s, 15@25’s 15@25’s
DB spider curls 15@20’s 15@20’s, 15@20’s
DB curls 10@30’s, 12@25’s, 12@25’s, dropset
60mins
Cardio
15 mins HIIT

12/31
Cardio
15 mins 4@6% incline
Dips 35, 30, 25
Underhand bench 10@165, 11@165, 10@165
DB single standing fly 15@20’s, 15@25’s, 17@25
DB Decline curls 15@50’s 17@50’s, 18@50’s
H to L cable crossovers 12@25, 13@25 13@25
Rope pushdowns 15@40, 12@45, 13@45
Straight bar pushdown 13@65, 15@65, 12@65
Skullcrushers 12@60, 12@60, 13@60
65mins
Cardio
15 mins & 5.3mph
Click to expand...
Two good workouts here mate. I've done underhand bench with a smith to hit the tri's more. Are you doing it free weight?
Tankie said:
Last update prior to cycle, taking a little vacation. I have managed to lower body fat % slightly by upping cardio but really didn’t change overall weight. This will be the baseline of my cycle.

Body Fat (U.S. Navy Method) 16.4%
Neck 16” waist 34” 178lbs.
Click to expand...
Nice work reducing body fat but staying the same weight. Looking at your original photo it looks like you are leaner with more muscle.
 
Tankie said:
I believe the root cause is actually my L4/L5. Trying like hell not to be cut on and if that’s the case I’m hoping I can wait till maybe September.
Click to expand...
Yes for sure. I forgot about your L4/L5. I blew out my left knee 3 times and had arthroscopic surgery on it to no avail and now it's caused lower left back pain/strain in one area and I'm sure it's from favouring the knee.
 
Well we are 5 days out from starting cycle. Topic of the week is compounds and dosages. My thoughts:

Test 350/week
Eq 250/week
Tbol/Anavar 25mg each/day
Reta 3mg/week
Cialis 10mg/EOD
Liver and Organ support

Itching to add low dose (100 mg/week) of Tren Ace for 4weeks but have been advised to wait.

Let me know your thoughts and ideas. I’m sure to take/not take the orals will get mixed reviews.

Reminder… focus is to recomp
 
Tankie said:
Well we are 5 days out from starting cycle. Topic of the week is compounds and dosages. My thoughts:

Test 350/week
Eq 250/week
Tbol/Anavar 25mg each/day
Reta 3mg/week
Cialis 10mg/EOD
Liver and Organ support

Itching to add low dose (100 mg/week) of Tren Ace for 4weeks but have been advised to wait.

Let me know your thoughts and ideas. I’m sure to take/not take the orals will get mixed reviews.

Reminder… focus is to recomp
Click to expand...
Eq is too high 100mgs is enough here. Retatrutide start with 1mg and see how you feel @Tankie

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
 
Tankie said:
Well we are 5 days out from starting cycle. Topic of the week is compounds and dosages. My thoughts:

Test 350/week
Eq 250/week
Tbol/Anavar 25mg each/day
Reta 3mg/week
Cialis 10mg/EOD
Liver and Organ support

Itching to add low dose (100 mg/week) of Tren Ace for 4weeks but have been advised to wait.

Let me know your thoughts and ideas. I’m sure to take/not take the orals will get mixed reviews.

Reminder… focus is to recomp
Click to expand...
I would leave the orals out and go 500 test/250 eq
 
Tankie said:
Well we are 5 days out from starting cycle. Topic of the week is compounds and dosages. My thoughts:

Test 350/week
Eq 250/week
Tbol/Anavar 25mg each/day
Reta 3mg/week
Cialis 10mg/EOD
Liver and Organ support

Itching to add low dose (100 mg/week) of Tren Ace for 4weeks but have been advised to wait.

Let me know your thoughts and ideas. I’m sure to take/not take the orals will get mixed reviews.

Reminder… focus is to recomp
Click to expand...
I like your dosing here, specially the EQ. Similar to how I run it. Personally wouldn't bother with 4 weeks tren a
 
Tankie said:
That’s all!!! I was hoping you wouldn't come back that low. Knew you wouldn’t like 250 lol.
Forgot to state I’ve been on Reta for a month now. Went from 2 to 4 but don’t think I really need the 4 so was gonna do 3.
Click to expand...
lets try 100mgs we can always go up right :D @Tankie

and do you feel 4 mgs too much with retatrutide? @Tankie
 
Tankie said:
Felt like weight and/or reps should have been a bit more today.
12/27
Cardio
15 mins 4mph @ 6&12% incline
Pull-ups 21, 15, 13
Seated rows 10@135, 9@135, 10@135
Lat pull downs 9@135, 10@130, 10@130
Rope lat pull downs 10@55, 10@50, 8@50
Rope curls 15@40, 13@40, 13@40
Straight bar curl 14@55, 11@55, 11@55, dropset
Bayesian curls 12@25’s, 12@25’s, 12@25’s
55mins
Cardio
15 mins @ 6mph
Click to expand...
LevButlerov said:
its not weight its reps, do more reps not more weight :D
Click to expand...
It's not so much the weights or reps that are what's important. Effective training is built on two things:

1) Intensity/ effort
2) Execution/ methodology.

You need to be conscious and mindful that you're always finding new levels of intensity/ effort and progressively improve your form, range of motion, tempo or isolation.

If you have a coach @Tankie make sure you're sending them your training footage! It is the ONE area of your health, fitness, or physique journey that you can FOREVER improve on!
 
R.AP said:
It's not so much the weights or reps that are what's important. Effective training is built on two things:

1) Intensity/ effort
2) Execution/ methodology.

You need to be conscious and mindful that you're always finding new levels of intensity/ effort and progressively improve your form, range of motion, tempo or isolation.

If you have a coach @Tankie make sure you're sending them your training footage! It is the ONE area of your health, fitness, or physique journey that you can FOREVER improve on!
Click to expand...
I couldn’t agree more with everything you just said. We can progressively overload just by slowing down. That’s why we shouldn’t really judge without physically watching someone.

I am self coached lol.
 
Tankie said:
Well we are 5 days out from starting cycle. Topic of the week is compounds and dosages. My thoughts:

Test 350/week
Eq 250/week
Tbol/Anavar 25mg each/day
Reta 3mg/week
Cialis 10mg/EOD
Liver and Organ support

Itching to add low dose (100 mg/week) of Tren Ace for 4weeks but have been advised to wait.

Let me know your thoughts and ideas. I’m sure to take/not take the orals will get mixed reviews.

Reminder… focus is to recomp
Click to expand...
You're running 250mg per week trt right. If you can do that without E2 issues then 250 EQ will be too high for 350 test. That will likely crush E2.
 
Tankie said:
Wasn’t feeling any side effects outside of not being hungry at all so I figured why not see if I can get the same effects at 3mg.

3mg has worked well and I intend to stay here as long as possible. I’m only trying to eliminate any unnecessary urges to snack not starve myself lol.
Click to expand...
sure lets see if we can fill out around your dose and see how you do at 3mgs :D @Tankie
 
Tankie said:
Well we are 5 days out from starting cycle. Topic of the week is compounds and dosages. My thoughts:

Test 350/week
Eq 250/week
Tbol/Anavar 25mg each/day
Reta 3mg/week
Cialis 10mg/EOD
Liver and Organ support

Itching to add low dose (100 mg/week) of Tren Ace for 4weeks but have been advised to wait.

Let me know your thoughts and ideas. I’m sure to take/not take the orals will get mixed reviews.

Reminder… focus is to recomp
Click to expand...
Not sure if you're used to EQ that high with Test but I'd go 350/150, makes it easier to dose that way too if you're doing once a week. Then bloods and adjust from there. Reta at 3mg is nice and don't bother with orals is my advice until after bloods.
 
waggat said:
You're running 250mg per week trt right. If you can do that without E2 issues then 250 EQ will be too high for 350 test. That will likely crush E2.
Click to expand...
Seconded. Even as little as 80 -100mg EQ/ week should be more than enough to put your e2 where it needs to be. Individual response is a factor ofc. Do you have LCMS e2 bloods to confirm?

@LevButlerov
 
waggat said:
You're running 250mg per week trt right. If you can do that without E2 issues then 250 EQ will be too high for 350 test. That will likely crush E2.
Click to expand...
Putting it that way makes sense! I’m leaning towards @HarleyGuy suggestion of 350/150 for the first 6 weeks and then blood work. It’s a long cycle so I can start out a little lower. Thanks!
 
Tankie said:
Anything missing or not needed?

Ancillaries:
N2Guard
Magnesium Glycinate, Malate & Taurate drops
Psyllium Husk Powder
CHOICE Probiotics
Potassium Chloride Powder
Vitamin C
Fish oil
Karbolyn Fuel (might leave this out)

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP @ROIDDERS @ball
@waggat @Yuri @rizzlekdizzle @Grumpy
@ceo @stevesmi
@ballin2504
@ Ulter
Click to expand...
To be honest man, something I have in my stacks always is Citrus Bergamot and Red Yeast Rice, I find it controls my lipids perfectly, what dose of fish oil are you taking? I also really believe Astragalus is a good addition for kidney health.

I really like supps and believe heavily in them, but those ones at least will make noticeable impacts to bloodwork and health.
 
Tankie said:
Anything missing or not needed?

Ancillaries:
N2Guard
Magnesium Glycinate, Malate & Taurate drops
Psyllium Husk Powder
CHOICE Probiotics
Potassium Chloride Powder
Vitamin C
Fish oil
Karbolyn Fuel (might leave this out)

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP @ROIDDERS @ball
@waggat @Yuri @rizzlekdizzle @Grumpy
@ceo @stevesmi
@ballin2504
@ Ulter
Click to expand...
These are all excellent and for some of them it’s the dosing makes it or breaks it.
Vitamin C 3g
Fish oil 8g (or as much as budget allows)
N2Guard 7 caps ED

Karbolyn is good stuff it digests fast and is in and out. No bloating.

I’d add
  • Berberine to that list. As long as you’re not insulin resistant it can be great in a bodybuilding context for AMPK (I won’t bore you with the organic chemistry of AMPK) but also help boost insulin sensitivity. For me it’s a bodybuilders staple supplement (one of) at 1+ grams ED.
  • Krill oil. Get some of your fish oil from Krill
  • A good multivitamin for athletes. Methylated if you can source it.
I posted a few pics of what I use
 

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Tankie said:
Anything missing or not needed?

Ancillaries:
N2Guard
Magnesium Glycinate, Malate & Taurate drops
Psyllium Husk Powder
CHOICE Probiotics
Potassium Chloride Powder
Vitamin C
Fish oil
Karbolyn Fuel (might leave this out)

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP @ROIDDERS @ball
@waggat @Yuri @rizzlekdizzle @Grumpy
@ceo @stevesmi
@ballin2504
@ Ulter
Click to expand...
I'm with @Dream123!
Citrus bergamot and astragalus are great for kidney health.
How much fish oil? I would recommend 8-10mg/day
Read yeast rice or Niacin are also great for cholesterol.
Watch how much potassium you are taking. Too much is not good. Why are you taking this? Low on bloods?
 
Dreamer said:
To be honest man, something I have in my stacks always is Citrus Bergamot and Red Yeast Rice, I find it controls my lipids perfectly, what dose of fish oil are you taking? I also really believe Astragalus is a good addition for kidney health.

I really like supps and believe heavily in them, but those ones at least will make noticeable impacts to bloodwork and health.
Click to expand...
Good stuff! Never heard of either one. Thanks
 
HarleyGuy said:
These are all excellent and for some of them it’s the dosing makes it or breaks it.
Vitamin C 3g
Fish oil 8g (or as much as budget allows)
N2Guard 7 caps ED

Karbolyn is good stuff it digests fast and is in and out. No bloating.

I’d add
  • Berberine to that list. As long as you’re not insulin resistant it can be great in a bodybuilding context for AMPK (I won’t bore you with the organic chemistry of AMPK) but also help boost insulin sensitivity. For me it’s a bodybuilders staple supplement (one of) at 1+ grams ED.
  • Krill oil. Get some of your fish oil from Krill
  • A good multivitamin for athletes. Methylated if you can source it.
I posted a few pics of what I use
Click to expand...
Some more that I’ve never heard of. Cabinet is gonna look like a pharmacy store when this is done. Thanks for the pics too!
 
s.gentz said:
I'm with @Dream123!
Citrus bergamot and astragalus are great for kidney health.
How much fish oil? I would recommend 8-10mg/day
Read yeast rice or Niacin are also great for cholesterol.
Watch how much potassium you are taking. Too much is not good. Why are you taking this? Low on bloods?
Click to expand...
I’ll look into all them for sure.

Looks like 2000 mg of the fish oil. Probably isn’t enough is it?

Potassium was added only to assist in electrolytes. Wife also warned me and said to only take it if it was warranted so thanks for questioning it,

Just trying to add electrolytes without out all the other additives, any suggestions?
 
Tankie said:
Some more that I’ve never heard of. Cabinet is gonna look like a pharmacy store when this is done. Thanks for the pics too!
Click to expand...
Bro... I use HarleyGirls dresser in the basement as my supplement table LOL. You need to get yours looking like this!

09Jan Supps Supplements.webp
 
Tankie said:
Anything missing or not needed?

Ancillaries:
N2Guard
Magnesium Glycinate, Malate & Taurate drops
Psyllium Husk Powder
CHOICE Probiotics
Potassium Chloride Powder
Vitamin C
Fish oil
Karbolyn Fuel (might leave this out)

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP @ROIDDERS @ball
@waggat @Yuri @rizzlekdizzle @Grumpy
@ceo @stevesmi
@ballin2504
@ Ulter
Click to expand...
You got all the bases pretty well covered with this stack. Like @Dreamer I have a supplement list a mile long so there's a lot I would add, but it really depends on things like your bloodwork, diet, and cycle.

Something that isn't too pricey that you may want to consider is adding NAC, vitamin C, and vitamin E, taken together on an empty stomach to work synergistically. Great liver and mitochondrial support.

A d2/k3 supplement is cheap and helpful in many ways as well. Its pretty tough to not be vitamin D deficient and almost everyone can benefit from supplementation.
 
Tankie said:
Some more that I’ve never heard of. Cabinet is gonna look like a pharmacy store when this is done. Thanks for the pics too!
Click to expand...
You mean like this lol. I think @Dreamer probably has more than me tho lol

1000029031.webp
1000029030.webp
1000029028.webp
 
BeMe said:
You got all the bases pretty well covered with this stack. Like @Dreamer I have a supplement list a mile long so there's a lot I would add, but it really depends on things like your bloodwork, diet, and cycle.

Something that isn't too pricey that you may want to consider is adding NAC, vitamin C, and vitamin E, taken together on an empty stomach to work synergistically. Great liver and mitochondrial support.

A d2/k3 supplement is cheap and helpful in many ways as well. Its pretty tough to not be vitamin D deficient and almost everyone can benefit from supplementation.
Click to expand...
Definitely looks like the list could go on and on. Think I’m going to have to start out with the essentials and grow it from there.
 
Tankie said:
Definitely looks like the list could go on and on. Think I’m going to have to start out with the essentials and grow it from there.
Click to expand...
Yea bro stick with the essentials like I talked about and then your list can grow from there. You basically have all your bases covered already.

You'll add supps based on goals or things you'd like to improve in your bloodwork.
 
BeMe said:
That's actually not even all of it. I have some more strategically placed in a couple spots so I can take them separately at different points in the day. Its a lot but it works.
Click to expand...
we need all supp pics :P @BeMe
 
Tankie said:
Macro goals to start or am I over thinking this?
Currently 180lbs 16-17% body fat.
Focus is recomp.

Was thinking:
2200 calories
200 Protein
200 Carbs
75 fats

Attached is the diet baseline for the plan. One day left!
Click to expand...
good goals and good macros but up protein to 240 and carbs to 220 to start :D
 
Tankie said:
Macro goals to start or am I over thinking this?
Currently 180lbs 16-17% body fat.
Focus is recomp.

Was thinking:
2200 calories
200 Protein
200 Carbs
75 fats

Attached is the diet baseline for the plan. One day left!
Click to expand...
Looks good to me. Personally I'm not a fan of those turkey sausages though. They're high in fat and God knows what they actually put in those things.

May wanna consider some protein pancakes or waffles as a substitute? Add a little honey or make a protein whipped topping with Greek yogurt. A scoop of nuts or a bit of avocado for some healthy fats and you'd be g2g.

Protein at 300g per day would probably serve you better for a recomp as well
 
BeMe said:
Looks good to me. Personally I'm not a fan of those turkey sausages though. They're high in fat and God knows what they actually put in those things.

May wanna consider some protein pancakes or waffles as a substitute? Add a little honey or make a protein whipped topping with Greek yogurt. A scoop of nuts or a bit of avocado for some healthy fats and you'd be g2g.

Protein at 300g per day would probably serve you better for a recomp as well
Click to expand...
I’m not saying I don’t eat any processed food but the wife and I really try not too. The turkey sausage we make out of ground turkey. Taste like the real thing and we actually know what’s going in it lol. Check it out.
https://www.allrecipes.com/recipe/229989/turkey-breakfast-sausage/

I doubt I come out the gate with 300g of protein but I will shoot for it sooner than later.
 
Tankie said:
I’m not saying I don’t eat any processed food but the wife and I really try not too. The turkey sausage we make out of ground turkey. Taste like the real thing and we actually know what’s going in it lol. Check it out.
https://www.allrecipes.com/recipe/229989/turkey-breakfast-sausage/

I doubt I come out the gate with 300g of protein but I will shoot for it sooner than later.
Click to expand...
Oh it's home made sausages. That's totally different. Pretty cool you guys make them yourself.

That recipe sounds pretty good. I'll give it a go with my wife too. Thanks
 
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
 

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  • IMG_0255.webp
    IMG_0255.webp
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Tankie said:
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
Click to expand...
Your food prep is top notch bro! Great chicken prep. I love to see the pushups in your plan too. I'm focusing on pushups and pullups again like I used to years ago and they work!

Supplements look really good you've got it covered and I have no doubt you'll hit 300g protein soon enough and it can become a habit. I can't seem to find a way to get under 250g anymore with the way I like to eat anyway.
 
@Tankie I have a reminder for you to post a pic of your mixed syringe tomorrow too :p
 
Tankie said:
Day 1
Doses: 1ml 3x/week
125mg (0.5 units) Test C
30mg (0.3 units) Tren Ace
60mg (0.2 units) EQ
20mg TBol
25mg Anavar
10mg Cialis EOD


Cardio
30 mins 5.5mph
15 mins

Diet attached.
Click to expand...

Tankie said:
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
Click to expand...
good food steady protein :D @Tankie
did you do drop sets I dont see them?
 
Tankie said:
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
Click to expand...
Good solid session
 
Tankie said:
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
Click to expand...
@Tankie very good job on this. I like how you take the time to do the cardio and the proper warm-up. That's very important on a day like this where you're really pounding the shoulders and pecs.
 
Tankie said:
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
Click to expand...
bros good job on this 50-minute training session. Perfect. Then you're hitting some nice warm-up and nice cardio too. Overall excellent workout. Keep it up. @Tankie
 
Tankie said:
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
Click to expand...
You are looking fantastic on this man. @Tankie the bench press and the bar pushdowns are definitely hardcore. That's the way it should be done.
 
HarleyGuy said:
Your food prep is top notch bro! Great chicken prep. I love to see the pushups in your plan too. I'm focusing on pushups and pullups again like I used to years ago and they work!

Supplements look really good you've got it covered and I have no doubt you'll hit 300g protein soon enough and it can become a habit. I can't seem to find a way to get under 250g anymore with the way I like to eat anyway.
Click to expand...
Where would we be without the prep. All else fails, it chicken and rice lol.
Pushups and pull ups are just old school workouts that feel so great being able to do I think!
I think the biggest thing with calorie intake is routine/schedule. How you guys are eating 3000 4000 calories is beyond me. Clean calories that is. McDonald’s 2000 value meal doesn’t count.
 
stevesmi said:
@Tankie very good job on this. I like how you take the time to do the cardio and the proper warm-up. That's very important on a day like this where you're really pounding the shoulders and pecs.
Click to expand...
No bullshit… the cardio is a breeze listing to you and @Mobster podcast.
Find a new one everyday! Believe I’ve went through a majority of the specific compounds and now listening to the interviews.
 
ceo said:
bros good job on this 50-minute training session. Perfect. Then you're hitting some nice warm-up and nice cardio too. Overall excellent workout. Keep it up. @Tankie
Click to expand...
Bro doing this cycle and log with you guys has me so pumped. I can’t wait to see how it turns out.
I did a a couple last year but didn’t interact with you guys and it’s like your on an island by yourself and we know that’s no fun.
Appreciate the support!!!
 
Tankie said:
Day 2

1/13
Cardio
15 min warmup

SM incline bench 15@115 8@165, 8@165, 16@115
Pushups 32, 21, 25, 25
L to H cables 12@20, 12@20 12@20 13@20
Rope pushdowns 12@45, 12@45, 12@45
Cable crossover 17@20 15@20 17@20
Bar pushdowns 15@60, 12@60 13@60
OH tri’s 16@40, 15@40, 13@40
50 mins

Cardio
15 mins 3.5 @ 7% incline
Click to expand...
Can't go wrong with this type of training. It looks fantastic. I love how you finish out with some hardcore cardio as well. That's what you want to do. @Tankie
 
Tankie said:
Smh yeah I realized afterwards that I didn’t do one. That pump really makes you feel like you accomplished something.
Click to expand...
pump is where the win is at :D
 
Tankie said:
No bullshit… the cardio is a breeze listing to you and @Mobster podcast.
Find a new one everyday! Believe I’ve went through a majority of the specific compounds and now listening to the interviews.
Click to expand...
Nice man maybe down the line if we continue doing their interviews, we will get you on
 
Tankie said:
Bro doing this cycle and log with you guys has me so pumped. I can’t wait to see how it turns out.
I did a a couple last year but didn’t interact with you guys and it’s like your on an island by yourself and we know that’s no fun.
Appreciate the support!!!
Click to expand...
Bros, you gonna kick ass and take names? We believe in you!
 
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