Approved Log TRT and Cutting Log

[Jduggy]

This is my first log brand new to the evo community iv been. Iv been training for 2 years wasted about 6 months with wrong nutrition. Dialed in my nutrition and training and some testosterone after that and lost 45kg.

My stats
6ft 1
130-87
200mg test e per week slit into 3 injections

Training do a 5 day split consisting of
Monday legs
Tuesday chest and back/abbs
Wednesday off
Thursday arms/abbs
Friday posterior
Saturday chest/shoulder/abbs
Also hit 2km run every other day

Nutrition/health
2250 cals
260g protien
200g carbs
40g fat
7 water per day
Some eaas in aswell

Morning
Pre workout bagel thin with pb2 and protein shake
Floactive good bacteria for stomach
Pre workout supp by nexus
5 g creatine

Post workout
Weatbix with banana protein and water mixed in

Breakfast
Yopro yogurt with protein and berreis

Lunch
Turkey mice smash burger
With light carb patatoes with a touch of mustard

Dinner
Rump steak veg and low carb patatoes

 

[stevesmi]

I deleted the pics of your face. Make sure to reload them again cropped for us thanks

 

[Jduggy]

There the updated photos

 

[Pigsy]

This is my first log brand new to the evo community iv been. Iv been training for 2 years wasted about 6 months with wrong nutrition. Dialed in my nutrition and training and some testosterone after that and lost 45kg.

My stats
6ft 1
130-87
200mg test e per week slit into 3 injections

Training do a 5 day split consisting of
Monday legs
Tuesday chest and back/abbs
Wednesday off
Thursday arms/abbs
Friday posterior
Saturday chest/shoulder/abbs
Also hit 2km run every other day

Nutrition/health
2250 cals
260g protien
200g carbs
40g fat
7 water per day
Some eaas in aswell

Morning
Pre workout bagel thin with pb2 and protein shake
Floactive good bacteria for stomach
Pre workout supp by nexus
5 g creatine

Post workout
Weatbix with banana protein and water mixed in

Breakfast
Yopro yogurt with protein and berreis

Lunch
Turkey mice smash burger
With light carb patatoes with a touch of mustard

Dinner
Rump steak veg and low carb patatoes

Welcome to logging on EVO brother. Pigsy will be following

 

[Freki]

Welcome @Jduggy

Huge difference, hope your proud of yourself mate your on a life changing journey

 

[LevButlerov]

This is my first log brand new to the evo community iv been. Iv been training for 2 years wasted about 6 months with wrong nutrition. Dialed in my nutrition and training and some testosterone after that and lost 45kg.

My stats
6ft 1
130-87
200mg test e per week slit into 3 injections

Training do a 5 day split consisting of
Monday legs
Tuesday chest and back/abbs
Wednesday off
Thursday arms/abbs
Friday posterior
Saturday chest/shoulder/abbs
Also hit 2km run every other day

Nutrition/health
2250 cals
260g protien
200g carbs
40g fat
7 water per day
Some eaas in aswell

Morning
Pre workout bagel thin with pb2 and protein shake
Floactive good bacteria for stomach
Pre workout supp by nexus
5 g creatine

Post workout
Weatbix with banana protein and water mixed in

Breakfast
Yopro yogurt with protein and berreis

Lunch
Turkey mice smash burger
With light carb patatoes with a touch of mustard

Dinner
Rump steak veg and low carb patatoes

There the updated photos

welcome to the EVO family fully @Jduggy you've made huge progress and thats hard to do, congratulations!

lets get more shares in I got your basic plan but do you have dialed in info from apps for example?

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Dreamer]

Amazing job so far, great start to the log, will be following brother

 

[Allupfromhere]

There the updated photos

Biggg changes well done brother, keep that momentum up for sure!!

 

[Mobster]

No more wasted time with Evo

 

[Trenhead3cc]

Good start to the log , and some serious results so far! Should be proud of yourself. I like the Test split into 3 weekly injections very smart .
And good to keep 2km runs in EOD

 

[Jduggy]

Monday

Wake up 3am

Fasted 2km run

Pre workout meal and shake

Legs

Seated leg curls

3 builder sets until peak weight

top sets

93x15

93x13

Leg extension

3 builder sets until peak weight

134x15

134x12

134x8

Hack squats

1 builder sets until peak half weight

2 tops sets

167.5x 15

167.5x13

Leg press 90 degrees

1 builder sets

2 top sets

300x 15

300x12

Bulgarian spit squat

1 builder set

2 top sets

80x 15

80x12

Seated calf raises

60x15

60x12

60x12

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Tuesday

Wake up 3am

Pre workout meal and shake



Chest/back

Incline chest cable flys

3 builder sets until peak weight

60kg x15

60x 12



Incline chest press

1x builder set

45x12

45x9



Seated cable chest press

2x builder set

60x15

60x13



Cable rope pull overs

3 builder sets

60x20

60x20

60x18



Chest support T bar row

2 builder sets

60x12

60x10



Cable close grip front lat pull down

73 x12

73x12

73x10



Standing cable crunches

80x20

80x20

80x18



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Wednesday

rest day from gym

Wake up 3am

Fasted run 2km

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day













Thursday



Wake up 3am

Fasted 2km run

Get ready for gym after cooling down

Pre workout meal and shake

Arms/delts

Single arm preacher curl machine

3 builder sets

36x20

36x20

36x16



Alternate incline dumbbell curl

17.5x15

17.5x15

17.5x12



Cable hammer curls

60x20

60x20

60x17



Dip machine

3 builder sets

140x15

140x15

140x12



Cable cross body cable extensions

20x15

20x14

20x12



Incline skull crushers

40x20

40x20

40x15



Dumber seated lateral raises

17.5x15

17.5x15

17.5x13



Alternate plank hold

1min

1min

1min



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Friday



Wake up

Fasted 2km run

Get ready for gym after cooling down



Pre workout meal and shake



Posterior

Hip adductor machine

3 builder sets

134.5x 15

134.5x13



Laying leg curls

3 builder sets

66kg x12

66x11



Deficits reverse smith machine lunges

82x15

82x13



Dumbel Romanian deadlifts

40x12

40x12

40x12



Unilateral high cable pull downs

60x15

60x15



Rack pulls

100x12

100x12



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Saturday

Wake up 3am

Pre workout meal and shake

Pre workout drink

Push session

Cable rear delt fly

20x17

20x15



Flat Dumbel press

42.5x12

42.5x12

42.5x8



Pec dec fly

73x15

73x12

73x10



Dumbbell shoulder press

40x10

40x8

37.5x10



Low incline side cable raises

15x20

15x20

15x10



Cable standing 1 arm tricep extension

21.5x20

21.5x20

21.5x17



Standing cable crunches

80x20

80x20

80x18

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Sunday

Rest day

Wake up 3am

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day

Will post meals with exact macros tomorrow

 

[ceo]

This is my first log brand new to the evo community iv been. Iv been training for 2 years wasted about 6 months with wrong nutrition. Dialed in my nutrition and training and some testosterone after that and lost 45kg.

My stats
6ft 1
130-87
200mg test e per week slit into 3 injections

Training do a 5 day split consisting of
Monday legs
Tuesday chest and back/abbs
Wednesday off
Thursday arms/abbs
Friday posterior
Saturday chest/shoulder/abbs
Also hit 2km run every other day

Nutrition/health
2250 cals
260g protien
200g carbs
40g fat
7 water per day
Some eaas in aswell

Morning
Pre workout bagel thin with pb2 and protein shake
Floactive good bacteria for stomach
Pre workout supp by nexus
5 g creatine

Post workout
Weatbix with banana protein and water mixed in

Breakfast
Yopro yogurt with protein and berreis

Lunch
Turkey mice smash burger
With light carb patatoes with a touch of mustard

Dinner
Rump steak veg and low carb patatoes

bros, don't worry and don't view it as any waste of time as long as you are putting in the hours in the gym. The important thing is you are building muscle memory. @Jduggy

 

[Jduggy]

bros, don't worry and don't view it as any waste of time as long as you are putting in the hours in the gym. The important thing is you are building muscle memory. @Jduggy

Yeah bro guess it built the routine for where I’m at now.

 

[ceo]

Yeah bro guess it built the routine for where I’m at now.

Bros, exactly. It's never a waste when you're in the gym. Most people eat like shit anyway that I see in the gym. Probably 90%.

 

[Ulter]

Monday

Wake up 3am

Fasted 2km run

Pre workout meal and shake

Legs

Seated leg curls

3 builder sets until peak weight

top sets

93x15

93x13

Leg extension

3 builder sets until peak weight

134x15

134x12

134x8

Hack squats

1 builder sets until peak half weight

2 tops sets

167.5x 15

167.5x13

Leg press 90 degrees

1 builder sets

2 top sets

300x 15

300x12

Bulgarian spit squat

1 builder set

2 top sets

80x 15

80x12

Seated calf raises

60x15

60x12

60x12

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Tuesday

Wake up 3am

Pre workout meal and shake



Chest/back

Incline chest cable flys

3 builder sets until peak weight

60kg x15

60x 12



Incline chest press

1x builder set

45x12

45x9



Seated cable chest press

2x builder set

60x15

60x13



Cable rope pull overs

3 builder sets

60x20

60x20

60x18



Chest support T bar row

2 builder sets

60x12

60x10



Cable close grip front lat pull down

73 x12

73x12

73x10



Standing cable crunches

80x20

80x20

80x18



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Wednesday

rest day from gym

Wake up 3am

Fasted run 2km

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day













Thursday



Wake up 3am

Fasted 2km run

Get ready for gym after cooling down

Pre workout meal and shake

Arms/delts

Single arm preacher curl machine

3 builder sets

36x20

36x20

36x16



Alternate incline dumbbell curl

17.5x15

17.5x15

17.5x12



Cable hammer curls

60x20

60x20

60x17



Dip machine

3 builder sets

140x15

140x15

140x12



Cable cross body cable extensions

20x15

20x14

20x12



Incline skull crushers

40x20

40x20

40x15



Dumber seated lateral raises

17.5x15

17.5x15

17.5x13



Alternate plank hold

1min

1min

1min



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Friday



Wake up

Fasted 2km run

Get ready for gym after cooling down



Pre workout meal and shake



Posterior

Hip adductor machine

3 builder sets

134.5x 15

134.5x13



Laying leg curls

3 builder sets

66kg x12

66x11



Deficits reverse smith machine lunges

82x15

82x13



Dumbel Romanian deadlifts

40x12

40x12

40x12



Unilateral high cable pull downs

60x15

60x15



Rack pulls

100x12

100x12



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Saturday

Wake up 3am

Pre workout meal and shake

Pre workout drink

Push session

Cable rear delt fly

20x17

20x15



Flat Dumbel press

42.5x12

42.5x12

42.5x8



Pec dec fly

73x15

73x12

73x10



Dumbbell shoulder press

40x10

40x8

37.5x10



Low incline side cable raises

15x20

15x20

15x10



Cable standing 1 arm tricep extension

21.5x20

21.5x20

21.5x17



Standing cable crunches

80x20

80x20

80x18

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Sunday

Rest day

Wake up 3am

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day

Will post meals with exact macros tomorrow

Nice dedication waking up so early and hitting a workout. @Jduggy waking up at 3am takes a lot of dedication, and I like how you get your workout done early in the morning.

 

[Jduggy]

Nice dedication waking up so early and hitting a workout. @Jduggy waking up at 3am takes a lot of dedication, and I like how you get your workout done early in the morning.

Cheers brother definitely did at the start but it’s easy now, more time with my son In the arvos if i train before work

 

[ROIDDERS]

Monday

Wake up 3am

Fasted 2km run

Pre workout meal and shake

Legs

Seated leg curls

3 builder sets until peak weight

top sets

93x15

93x13

Leg extension

3 builder sets until peak weight

134x15

134x12

134x8

Hack squats

1 builder sets until peak half weight

2 tops sets

167.5x 15

167.5x13

Leg press 90 degrees

1 builder sets

2 top sets

300x 15

300x12

Bulgarian spit squat

1 builder set

2 top sets

80x 15

80x12

Seated calf raises

60x15

60x12

60x12

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Tuesday

Wake up 3am

Pre workout meal and shake



Chest/back

Incline chest cable flys

3 builder sets until peak weight

60kg x15

60x 12



Incline chest press

1x builder set

45x12

45x9



Seated cable chest press

2x builder set

60x15

60x13



Cable rope pull overs

3 builder sets

60x20

60x20

60x18



Chest support T bar row

2 builder sets

60x12

60x10



Cable close grip front lat pull down

73 x12

73x12

73x10



Standing cable crunches

80x20

80x20

80x18



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Wednesday

rest day from gym

Wake up 3am

Fasted run 2km

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day













Thursday



Wake up 3am

Fasted 2km run

Get ready for gym after cooling down

Pre workout meal and shake

Arms/delts

Single arm preacher curl machine

3 builder sets

36x20

36x20

36x16



Alternate incline dumbbell curl

17.5x15

17.5x15

17.5x12



Cable hammer curls

60x20

60x20

60x17



Dip machine

3 builder sets

140x15

140x15

140x12



Cable cross body cable extensions

20x15

20x14

20x12



Incline skull crushers

40x20

40x20

40x15



Dumber seated lateral raises

17.5x15

17.5x15

17.5x13



Alternate plank hold

1min

1min

1min



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Friday



Wake up

Fasted 2km run

Get ready for gym after cooling down



Pre workout meal and shake



Posterior

Hip adductor machine

3 builder sets

134.5x 15

134.5x13



Laying leg curls

3 builder sets

66kg x12

66x11



Deficits reverse smith machine lunges

82x15

82x13



Dumbel Romanian deadlifts

40x12

40x12

40x12



Unilateral high cable pull downs

60x15

60x15



Rack pulls

100x12

100x12



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Saturday

Wake up 3am

Pre workout meal and shake

Pre workout drink

Push session

Cable rear delt fly

20x17

20x15



Flat Dumbel press

42.5x12

42.5x12

42.5x8



Pec dec fly

73x15

73x12

73x10



Dumbbell shoulder press

40x10

40x8

37.5x10



Low incline side cable raises

15x20

15x20

15x10



Cable standing 1 arm tricep extension

21.5x20

21.5x20

21.5x17



Standing cable crunches

80x20

80x20

80x18

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Sunday

Rest day

Wake up 3am

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day

Will post meals with exact macros tomorrow

@Jduggy Sunday training is looking fantastic. I like the post-workout meal right after your morning session. It really gives you a leg up on the day as well.

 

[Jduggy]

@Jduggy Sunday training is looking fantastic. I like the post-workout meal right after your morning session. It really gives you a leg up on the day as well.

Yeah I find it makes me feel better smashing it straight after the session.

 

[ROIDDERS]

Yeah I find it makes me feel better smashing it straight after the session.

You can always try not eating and letting that fat burn. Keep going and do some fasting post-workout. I'm not sure if that's something you want to try at some point.

 

[Jduggy]

You can always try not eating and letting that fat burn. Keep going and do some fasting post-workout. I'm not sure if that's something you want to try at some point.

I’ll definitely give it a go bro

 

[2Thick]

There the updated photos

Good start on these updated photos. Can definitely tell that you've improved a lot from before to now. From here, it's about grinding and pushing things harder. @Jduggy

 

[Jduggy]

Good start on these updated photos. Can definitely tell that you've improved a lot from before to now. From here, it's about grinding and pushing things harder. @Jduggy

Yeah bro gunna keep grinding get all the fat off before moving into a build phase

 

[2Thick]

Yeah bro gunna keep grinding get all the fat off before moving into a build phase

Keep the grind going. We believe in you.

 

[Ulter]

Cheers brother definitely did at the start but it’s easy now, more time with my son In the arvos if i train before work

that's definitely what we like to hear.

 

[ROIDDERS]

I’ll definitely give it a go bro

EVO family respect.

 

[waggat]

There the updated photos

Welcome to Evo mate. Nice start to your log. You've made some awesome progress so far!

Monday

Wake up 3am

Fasted 2km run

Pre workout meal and shake

Legs

Seated leg curls

3 builder sets until peak weight

top sets

93x15

93x13

Leg extension

3 builder sets until peak weight

134x15

134x12

134x8

Hack squats

1 builder sets until peak half weight

2 tops sets

167.5x 15

167.5x13

Leg press 90 degrees

1 builder sets

2 top sets

300x 15

300x12

Bulgarian spit squat

1 builder set

2 top sets

80x 15

80x12

Seated calf raises

60x15

60x12

60x12

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Tuesday

Wake up 3am

Pre workout meal and shake



Chest/back

Incline chest cable flys

3 builder sets until peak weight

60kg x15

60x 12



Incline chest press

1x builder set

45x12

45x9



Seated cable chest press

2x builder set

60x15

60x13



Cable rope pull overs

3 builder sets

60x20

60x20

60x18



Chest support T bar row

2 builder sets

60x12

60x10



Cable close grip front lat pull down

73 x12

73x12

73x10



Standing cable crunches

80x20

80x20

80x18



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Wednesday

rest day from gym

Wake up 3am

Fasted run 2km

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day













Thursday



Wake up 3am

Fasted 2km run

Get ready for gym after cooling down

Pre workout meal and shake

Arms/delts

Single arm preacher curl machine

3 builder sets

36x20

36x20

36x16



Alternate incline dumbbell curl

17.5x15

17.5x15

17.5x12



Cable hammer curls

60x20

60x20

60x17



Dip machine

3 builder sets

140x15

140x15

140x12



Cable cross body cable extensions

20x15

20x14

20x12



Incline skull crushers

40x20

40x20

40x15



Dumber seated lateral raises

17.5x15

17.5x15

17.5x13



Alternate plank hold

1min

1min

1min



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Friday



Wake up

Fasted 2km run

Get ready for gym after cooling down



Pre workout meal and shake



Posterior

Hip adductor machine

3 builder sets

134.5x 15

134.5x13



Laying leg curls

3 builder sets

66kg x12

66x11



Deficits reverse smith machine lunges

82x15

82x13



Dumbel Romanian deadlifts

40x12

40x12

40x12



Unilateral high cable pull downs

60x15

60x15



Rack pulls

100x12

100x12



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Saturday

Wake up 3am

Pre workout meal and shake

Pre workout drink

Push session

Cable rear delt fly

20x17

20x15



Flat Dumbel press

42.5x12

42.5x12

42.5x8



Pec dec fly

73x15

73x12

73x10



Dumbbell shoulder press

40x10

40x8

37.5x10



Low incline side cable raises

15x20

15x20

15x10



Cable standing 1 arm tricep extension

21.5x20

21.5x20

21.5x17



Standing cable crunches

80x20

80x20

80x18

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Sunday

Rest day

Wake up 3am

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day

Will post meals with exact macros tomorrow

Workouts look good mate!

 

[EvoNexus]

big props on the 45kg loss man.
keep the log updated w/ weekly weight + pics/waist + BP and you’ll be golden

 

[Dreamer]

Monday

Wake up 3am

Fasted 2km run

Pre workout meal and shake

Legs

Seated leg curls

3 builder sets until peak weight

top sets

93x15

93x13

Leg extension

3 builder sets until peak weight

134x15

134x12

134x8

Hack squats

1 builder sets until peak half weight

2 tops sets

167.5x 15

167.5x13

Leg press 90 degrees

1 builder sets

2 top sets

300x 15

300x12

Bulgarian spit squat

1 builder set

2 top sets

80x 15

80x12

Seated calf raises

60x15

60x12

60x12

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Tuesday

Wake up 3am

Pre workout meal and shake



Chest/back

Incline chest cable flys

3 builder sets until peak weight

60kg x15

60x 12



Incline chest press

1x builder set

45x12

45x9



Seated cable chest press

2x builder set

60x15

60x13



Cable rope pull overs

3 builder sets

60x20

60x20

60x18



Chest support T bar row

2 builder sets

60x12

60x10



Cable close grip front lat pull down

73 x12

73x12

73x10



Standing cable crunches

80x20

80x20

80x18



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Wednesday

rest day from gym

Wake up 3am

Fasted run 2km

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day













Thursday



Wake up 3am

Fasted 2km run

Get ready for gym after cooling down

Pre workout meal and shake

Arms/delts

Single arm preacher curl machine

3 builder sets

36x20

36x20

36x16



Alternate incline dumbbell curl

17.5x15

17.5x15

17.5x12



Cable hammer curls

60x20

60x20

60x17



Dip machine

3 builder sets

140x15

140x15

140x12



Cable cross body cable extensions

20x15

20x14

20x12



Incline skull crushers

40x20

40x20

40x15



Dumber seated lateral raises

17.5x15

17.5x15

17.5x13



Alternate plank hold

1min

1min

1min



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Friday



Wake up

Fasted 2km run

Get ready for gym after cooling down



Pre workout meal and shake



Posterior

Hip adductor machine

3 builder sets

134.5x 15

134.5x13



Laying leg curls

3 builder sets

66kg x12

66x11



Deficits reverse smith machine lunges

82x15

82x13



Dumbel Romanian deadlifts

40x12

40x12

40x12



Unilateral high cable pull downs

60x15

60x15



Rack pulls

100x12

100x12



Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Saturday

Wake up 3am

Pre workout meal and shake

Pre workout drink

Push session

Cable rear delt fly

20x17

20x15



Flat Dumbel press

42.5x12

42.5x12

42.5x8



Pec dec fly

73x15

73x12

73x10



Dumbbell shoulder press

40x10

40x8

37.5x10



Low incline side cable raises

15x20

15x20

15x10



Cable standing 1 arm tricep extension

21.5x20

21.5x20

21.5x17



Standing cable crunches

80x20

80x20

80x18

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day





Sunday

Rest day

Wake up 3am

Pre workout meal and shake

Post workout meal around 4:30-5am

Breakfast 7:30am-8am

Lunch 1pm

Dinner 6pm

After dinner I take vitam d c and magnisum

12.5k steps thru the day

Will post meals with exact macros tomorrow

Waking up at 3am is some serious dedication - respect, your fasted cardio I love - how is your sleep though? what time do you get to bed?

 

[Jduggy]

Waking up at 3am is some serious dedication - respect, your fasted cardio I love - how is your sleep though? what time do you get to bed?

Hey brother I go to bed around 7-8pm brother

 

[Jduggy]

big props on the 45kg loss man.
keep the log updated w/ weekly weight + pics/waist + BP and you’ll be golden

Yeah will do brother

 

[RoySimpson]

This is my first log brand new to the evo community iv been. Iv been training for 2 years wasted about 6 months with wrong nutrition. Dialed in my nutrition and training and some testosterone after that and lost 45kg.

My stats
6ft 1
130-87
200mg test e per week slit into 3 injections

Training do a 5 day split consisting of
Monday legs
Tuesday chest and back/abbs
Wednesday off
Thursday arms/abbs
Friday posterior
Saturday chest/shoulder/abbs
Also hit 2km run every other day

Nutrition/health
2250 cals
260g protien
200g carbs
40g fat
7 water per day
Some eaas in aswell

Morning
Pre workout bagel thin with pb2 and protein shake
Floactive good bacteria for stomach
Pre workout supp by nexus
5 g creatine

Post workout
Weatbix with banana protein and water mixed in

Breakfast
Yopro yogurt with protein and berreis

Lunch
Turkey mice smash burger
With light carb patatoes with a touch of mustard

Dinner
Rump steak veg and low carb patatoes

@Jduggy welcome to the forums bro keep logging!

 

[Jduggy]

Update:
been on night shift the last week and abit so sleep is being about 5-6hrs. Meals have been identical to plan even tho I’m away for work.

Woke up 12pm
12:30-1Fasted cardio 3km run
Back to room
Pre workout meal 2pm
2:30pm Arm day

Arms/delts

Single arm preacher curl machine

3 builder sets

36x20

36x20

36x17



Alternate incline dumbbell curl

17.5x15

17.5x15

17.5x14



Cable hammer curls

60x20

60x20

60x17



Dip machine

3 builder sets

140x15

140x15

140x12



Cable cross body cable extensions

20x15

20x15

20x12



Incline skull crushers

40x20

40x20

40x17



Dumber seated lateral raises

17.5x15

17.5x15

17.5x15



Alternate plank hold

2 mins

1min

1min

 

[Jduggy]

Also ordered some mast e off shadow labs to add in and some clen was thinking of running 300 test e 400 mast 40mcg clen daily

 

[LevButlerov]

Update:
been on night shift the last week and abit so sleep is being about 5-6hrs. Meals have been identical to plan even tho I’m away for work.

Woke up 12pm
12:30-1Fasted cardio 3km run
Back to room
Pre workout meal 2pm
2:30pm Arm day

Arms/delts

Single arm preacher curl machine

3 builder sets

36x20

36x20

36x17



Alternate incline dumbbell curl

17.5x15

17.5x15

17.5x14



Cable hammer curls

60x20

60x20

60x17



Dip machine

3 builder sets

140x15

140x15

140x12



Cable cross body cable extensions

20x15

20x15

20x12



Incline skull crushers

40x20

40x20

40x17



Dumber seated lateral raises

17.5x15

17.5x15

17.5x15



Alternate plank hold

2 mins

1min

1min

dip machine is good but can you do normal dips? @Jduggy

Also ordered some mast e off shadow labs to add in and some clen was thinking of running 300 test e 400 mast 40mcg clen daily

you're doing to add masteron why?
I think in your situation you're better off with just testosterone and anavar, maybe light clen, adding masteron seems just another injectable.

 

[Jduggy]

dip machine is good but can you do normal dips? @Jduggy

you're doing to add masteron why?
I think in your situation you're better off with just testosterone and anavar, maybe light clen, adding masteron seems just another injectable.

Yeah I can do normal dips and weighted dips just feel like I can isolate the triceps better with the machine.
was recommended it by a mate it improves vascularity and gives you a dryer harder look but I’m open to suggestions for sure appreciate it man

 

[LevButlerov]

Yeah I can do normal dips and weighted dips just feel like I can isolate the triceps better with the machine.
was recommended it by a mate it improves vascularity and gives you a dryer harder look but I’m open to suggestions for sure appreciate it man

trust me add the normal dips there 10-15 rep with machine as well mix it

 

[Jduggy]

Haven’t updated in a while iv been super busy with work and the family but iv been training everyday as per normal still progressing with my lifts weekly.
I’m weighing in at 86kg eating 2250 cals per day
In the final push now hopefully ending the cut in 8-10weeks.
Added in Reta to help aid the fat loss and push it a lot harder as I work 12-14hr days but it didn’t agree with me and hard swollen stomach Sulfur burps and the runs for weeks

 

[LevButlerov]

Haven’t updated in a while iv been super busy with work and the family but iv been training everyday as per normal still progressing with my lifts weekly.
I’m weighing in at 86kg eating 2250 cals per day
In the final push now hopefully ending the cut in 8-10weeks.
Added in Reta to help aid the fat loss and push it a lot harder as I work 12-14hr days but it didn’t agree with me and hard swollen stomach Sulfur burps and the runs for weeks

welcome back to the EVO Family
looking lean but the sides from reta likely due to you not prepping right
what kind of digestive aids did you dd? @Jduggy

 

[Jduggy]

Thought it could be that bro but was unsure as iv always had a weak stomach. I Added in pysillum husk and some floactive

 

[LevButlerov]

Thought it could be that bro but was unsure as iv always had a weak stomach. I Added in pysillum husk and some floactive

you need to do the full digestive aids i gave you originally

 

[Jduggy]

Yeah alright copy that I’ll get them and give it another shot

 

[LevButlerov]

Yeah alright copy that I’ll get them and give it another shot

lets get your list up for food

 

[Jduggy]

Pre workout meal
Sourdough 70g
Banana 100g
45g of zombie labs protein powder

Post gym meal
Weatbix bites 80g
Strawberries 50g
Blueberries 50g
1 scoop zombie labs protein powder

Breakfast
Yopro yogurt 200g
Banana 50g
25ml sugar free Carmel sauce
1 scoop zombie labs protein powder

Lunch
1 brioche bun
200g turkey mince
150g spud lite
1 slice light cheese
Cos lettuce 20g
Tomato 40g

Dinner
180g rump steak
150g spudlight
50g Brocolini
40g tomato

 

[Jduggy]

Supplement
Eaas bsc 6g intra workout
Creatine 6g pre workout
Vitiman c before bed
Magnesium before bed
Pysillium husk post gym

 

[LevButlerov]

Pre workout meal
Sourdough 70g
Banana 100g
45g of zombie labs protein powder

Post gym meal
Weatbix bites 80g
Strawberries 50g
Blueberries 50g
1 scoop zombie labs protein powder

Breakfast
Yopro yogurt 200g
Banana 50g
25ml sugar free Carmel sauce
1 scoop zombie labs protein powder

Lunch
1 brioche bun
200g turkey mince
150g spud lite
1 slice light cheese
Cos lettuce 20g
Tomato 40g

Dinner
180g rump steak
150g spudlight
50g Brocolini
40g tomato

total macros on this? you tracking? @Jduggy

Supplement
Eaas bsc 6g intra workout
Creatine 6g pre workout
Vitiman c before bed
Magnesium before bed
Pysillium husk post gym

psyllium husk post gym why? should be a protein shake

 

[Jduggy]

total macros on this? you tracking? @Jduggy

Yeah cals 2093 240g protein 207g carbs fats 22
I mix it with my protein shake I tip over my weatbix

 

[LevButlerov]

Yeah cals 2093 240g protein 207g carbs fats 22
I mix it with my protein shake I tip over my weatbix

This is roughly what I had as well around 200 protein but not sure, the fats were low really low in my calculation as well @Jduggy those need to go up with omega 3 fats like walnuts, flaxseed fish oil

 

[Jduggy]

Alright I’ll add some in when I get a chance to write it up thanks man

 

[LevButlerov]

Alright I’ll add some in when I get a chance to write it up thanks man

please do @Jduggy