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Approved Log My Summer muscle build cycle log

Total abs
Warmup 10kg x 10
35kg x 10
60 x 10
75 x 11
60 x 8

Core trunk
Warmup 5kg x 10
10kg x 10
15kg x 10
30kg x 13
15kg x 17

Legs in air twist
Warmup 5kg x 10
10kg x 10
15kg x 10
20kg x 7
15kg x 8

Situps with punch at top
Warmup 0 weight x 10
2kg x 10
5kg x 10
8kg x 11
5kg x 8

Followed by 30 minutestreadmill 10% incline 3km/h

Sauna half hour

Also did lawn mowing and built swingset lol.
Using ir lamp on shoulder a few times today to nip this soreness in the butt. Wrist isnt feeling too bad hopefully klow or npp is starting to help. 2nd pin tomorrow of npp. Plus legs tomorrow
 
fingers86 said:
Total abs
Warmup 10kg x 10
35kg x 10
60 x 10
75 x 11
60 x 8

Core trunk
Warmup 5kg x 10
10kg x 10
15kg x 10
30kg x 13
15kg x 17

Legs in air twist
Warmup 5kg x 10
10kg x 10
15kg x 10
20kg x 7
15kg x 8

Situps with punch at top
Warmup 0 weight x 10
2kg x 10
5kg x 10
8kg x 11
5kg x 8

Followed by 30 minutestreadmill 10% incline 3km/h

Sauna half hour

Also did lawn mowing and built swingset lol.
Using ir lamp on shoulder a few times today to nip this soreness in the butt. Wrist isnt feeling too bad hopefully klow or npp is starting to help. 2nd pin tomorrow of npp. Plus legs tomorrow
Click to expand...
a lot of ab work! you're a beast @fingers86
 
Touchdown from @RocketBunny at society supps. Nice little surprise freddo. Few days will get another from you lol. Will td on ur page too.
 

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fingers86 said:
Total abs
Warmup 10kg x 10
35kg x 10
60 x 10
75 x 11
60 x 8

Core trunk
Warmup 5kg x 10
10kg x 10
15kg x 10
30kg x 13
15kg x 17

Legs in air twist
Warmup 5kg x 10
10kg x 10
15kg x 10
20kg x 7
15kg x 8

Situps with punch at top
Warmup 0 weight x 10
2kg x 10
5kg x 10
8kg x 11
5kg x 8

Followed by 30 minutestreadmill 10% incline 3km/h

Sauna half hour

Also did lawn mowing and built swingset lol.
Using ir lamp on shoulder a few times today to nip this soreness in the butt. Wrist isnt feeling too bad hopefully klow or npp is starting to help. 2nd pin tomorrow of npp. Plus legs tomorrow
Click to expand...
Bro you are super active on your log and it's fun to get caught up! I love your energy and enthusiasm AND your transformation is becoming legendary!

fingers86 said:
Who's got a log with mots-c use longer than 4 weeks? I was reading on another site that cycle should be 2-4 week, is that what you guys recommend? Was wondering if its worth pushing that a little more or just drop it in 3 weeks.
Click to expand...
My log has 1mg MOTS-C every day. Are you finding the higher doses working well?

fingers86 said:
Except i was an idiot and didnt order bac water, lol oops
Click to expand...
Haha gear-world problems. :p

fingers86 said:
I need the wrist good to start doing proper dips instead of seated dips. Havnt attempted seated dips since injection in wrist as wrist kind of feels like a rusty cog
Click to expand...
I've helped out some members in pinning the wrist. Now that you have KLOW you can pin it right into the aggravated area. You can check out where I helped @Ohyeahbra and @Pat7x here: https://www.evolutionary.org/forums...ns-tenosynovitis-journal.108073/#post-1918351

Also see pic below

stevesmi said:
@fingers86 started KLOW for the first time a week ago. so far so good. obviously its hard to know how much it helps cause i can't test out not using it for a week vs. using it. but it seems to be helping my recovery
Click to expand...
I know you've been wanting to try this for a while @stevesmi so keep us posted!

fingers86 said:
Also did lawn mowing and built swingset lol.
Click to expand...
Even more cardio, you're a machine bro!
 

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HarleyGuy said:
Bro you are super active on your log and it's fun to get caught up! I love your energy and enthusiasm AND your transformation is becoming legendary!


My log has 1mg MOTS-C every day. Are you finding the higher doses working well?


Haha gear-world problems. :p


I've helped out some members in pinning the wrist. Now that you have KLOW you can pin it right into the aggravated area. You can check out where I helped @Ohyeahbra and @Pat7x here: https://www.evolutionary.org/forums...ns-tenosynovitis-journal.108073/#post-1918351

Also see pic below


I know you've been wanting to try this for a while @stevesmi so keep us posted!


Even more cardio, you're a machine bro!
Click to expand...
Cheers for the motivation mate, regarding the mots-c i definately feel like brtween the slu and mots-c it definately is giving me the energy to hit my goals, i am a bit down on motivation this week due to personal issues but still getting something done. Slowly increasing slu to see how i handle it and making sure hr is not too affected

All cardio this week has been done in low oxy room. That is awesome experience. I feel a little burnt out by 7pm. Put it down to the body having to work a bit harder.

I have found a bit of hunger creaping in late afternoon, unsure if its just because im doing more or if i need to increase reta to 1.5 or 2 mg but see how it goes next couple days.

Im loving this logging as it keeps me accountable, the members on here have been very supportive too and has kept me goin. Hoping in the near future i may attract a supplyers attention and can get a little sponsorship going to achieve my further dreams. Havnt even finish this log but already planning a next cycle post getting nerves burnt in my back.
 
Glucose 4.8 fasted,
Bp 115/77
Had a terrible night sleep due to overthinking stuff but everything is looking good. Good to see bp coming right down even with increase of mots-c and slu.
Going to increase morning gh to 3iu as everything is going smooth.

This will be last increase of gh as i dont want to push too hard(plus getting expensive lol) currently need the extra recover as getting a few aches.

Will be heading out shortly for some cardio fasted and will hit weights later. Just gotta go play with the gremlins.
 
fingers86 said:
Glucose 4.8 fasted,
Bp 115/77
Had a terrible night sleep due to overthinking stuff but everything is looking good. Good to see bp coming right down even with increase of mots-c and slu.
Going to increase morning gh to 3iu as everything is going smooth.

This will be last increase of gh as i dont want to push too hard(plus getting expensive lol) currently need the extra recover as getting a few aches.

Will be heading out shortly for some cardio fasted and will hit weights later. Just gotta go play with the gremlins.
Click to expand...
@fingers86 try meditation it will help with sleep.....
 
HarleyGuy said:
I know you've been wanting to try this for a while @stevesmi so keep us posted!
Click to expand...
it stings when you pin it but after that its no problem

i think it helps a lot. my foot was pretty bruised up and it helped this week
 
stevesmi said:
it stings when you pin it but after that its no problem

i think it helps a lot. my foot was pretty bruised up and it helped this week
Click to expand...
The sting is the GHK-Cu. I remember on my first podcast with you you were super interested in GHK-Cu... it's one of those all-in-one peptides that promotes collagen synthesis, skin tightening, and anti inflammatory as you already likely know. But that's the culprit that's stinging for sure. Believe it or not (and I think this is pain threshold that increases) after a time it doesn't sting anymore.

Glad it helped your foot. I think if more people knew the power of KLOW they'd be giving it to their Grandparents even!
 
fingers86 said:
Slowly increasing slu to see how i handle it and making sure hr is not too affected
Click to expand...
That's good to go slow. I've seen arguments (Dave Crosland on Think Big) where 250mcg-500mcg is all that's needed all the way up to coaches saying 50mg is what works.
fingers86 said:
Going to increase morning gh to 3iu as everything is going smooth.
Click to expand...
That is likely your sweet spot at your age. No need to go higher.
 
HarleyGuy said:
That's good to go slow. I've seen arguments (Dave Crosland on Think Big) where 250mcg-500mcg is all that's needed all the way up to coaches saying 50mg is what works.

That is likely your sweet spot at your age. No need to go higher.
Click to expand...
Yeah not going hard this time, more of a teaser to see how my body handles stuff. 3iu am,pm seems pretty good. Well after 1 day lol. Im potentially going to 20mg slu just to see if its worth the difference in cost. Bp is good, hr is good, sweat is good. I have recently read a study (on mice) that they think understated amount by a factor of 10. Obviously doesnt convert to that for humans and none have been completed. So doing my own mini study of 1.

Gh hasnt given tingles or cant see any bloating so doing well.
 
HarleyGuy said:
The sting is the GHK-Cu. I remember on my first podcast with you you were super interested in GHK-Cu... it's one of those all-in-one peptides that promotes collagen synthesis, skin tightening, and anti inflammatory as you already likely know. But that's the culprit that's stinging for sure. Believe it or not (and I think this is pain threshold that increases) after a time it doesn't sting anymore.

Glad it helped your foot. I think if more people knew the power of KLOW they'd be giving it to their Grandparents even!
Click to expand...
i'm a big believer in these peptides. they are A++ in my book.
 
fingers86 said:
Touchdown from @RocketBunny at society supps. Nice little surprise freddo. Few days will get another from you lol. Will td on ur page too.
Click to expand...
nice TD for @RocketBunny
fingers86 said:
Dinners up
Click to expand...
tasty :D
fingers86 said:
Glucose 4.8 fasted,
Bp 115/77
Had a terrible night sleep due to overthinking stuff but everything is looking good. Good to see bp coming right down even with increase of mots-c and slu.
Going to increase morning gh to 3iu as everything is going smooth.

This will be last increase of gh as i dont want to push too hard(plus getting expensive lol) currently need the extra recover as getting a few aches.

Will be heading out shortly for some cardio fasted and will hit weights later. Just gotta go play with the gremlins.
Click to expand...
the sleep is the issue, we need to get some sleep aids you have zinc magnesium valerian? @fingers86
 
LevButlerov said:
7 hours is good :D
Click to expand...
That's more than I get bro so that's not bad. I do nap though ED.
Like @LevButlerov said definitely try Valerian Root, it's less harsh than melatonin for any hangover and for some people it works like Rx grade meds. My girl can't even use it because it knocks her out too hard. You can start with 300mg and work up to 600mg if need be.
 
HarleyGuy said:
That's more than I get bro so that's not bad. I do nap though ED.
Like @LevButlerov said definitely try Valerian Root, it's less harsh than melatonin for any hangover and for some people it works like Rx grade meds. My girl can't even use it because it knocks her out too hard. You can start with 300mg and work up to 600mg if need be.
Click to expand...
Yeah i might still be affected by night before tried melatonen and had shocking sleep
 
1 hour cardio fasted start of day 16% incline 3km/h

squats
Warmup 20kg x 10
30kg x 10
40kg x 10
50kg x 14 probably should increase
40kg x 11

Hip thrust
Warmup 10kg x 10
30kg x 10
40kg x 10
50kg x 7
40kg x 8

Abductor in
5kg warmup x 10
15kg x 10
25kg x 10
35kg x 10
50kg x7
35kg x 8

Abductor out
5kg warmup x 10
15kg x 10
25kg x 10
35kg x 10
50kg x 8
35kg x 9

Never done hip thrusts before, probs should do before squats lol.

Ran out of time today as had to do family stuff
 
fingers86 said:
1 hour cardio fasted start of day 16% incline 3km/h

squats
Warmup 20kg x 10
30kg x 10
40kg x 10
50kg x 14 probably should increase
40kg x 11

Hip thrust
Warmup 10kg x 10
30kg x 10
40kg x 10
50kg x 7
40kg x 8

Abductor in
5kg warmup x 10
15kg x 10
25kg x 10
35kg x 10
50kg x7
35kg x 8

Abductor out
5kg warmup x 10
15kg x 10
25kg x 10
35kg x 10
50kg x 8
35kg x 9

Never done hip thrusts before, probs should do before squats lol.

Ran out of time today as had to do family stuff
Click to expand...
50kgs is a good squat stay there dont go up
 
fingers86 said:
1 hour cardio fasted start of day 16% incline 3km/h

squats
Warmup 20kg x 10
30kg x 10
40kg x 10
50kg x 14 probably should increase
40kg x 11

Hip thrust
Warmup 10kg x 10
30kg x 10
40kg x 10
50kg x 7
40kg x 8

Abductor in
5kg warmup x 10
15kg x 10
25kg x 10
35kg x 10
50kg x7
35kg x 8

Abductor out
5kg warmup x 10
15kg x 10
25kg x 10
35kg x 10
50kg x 8
35kg x 9

Never done hip thrusts before, probs should do before squats lol.

Ran out of time today as had to do family stuff
Click to expand...
Great workout but guys our age I'm finding high volume is amazing.

fingers86 said:
50kg x 14 probably should increase
Click to expand...
I'd increase the volume on all your lifts and lower the weight a bit and see how you like that. You'll really get a pump and have to face the burn demon!
 
HarleyGuy said:
Great workout but guys our age I'm finding high volume is amazing.


I'd increase the volume on all your lifts and lower the weight a bit and see how you like that. You'll really get a pump and have to face the burn demon!
Click to expand...
Still working up in sets and back off set just lower weights more volume? Or just doing say 4 sets same weight but more reps? Just giving dreamers suggestions a go but would try other stuff aswell. Never really know what works for me. I know when i used to do weights back in caveman days i never really pushed myself and stagnatted so happy to try anything. Well time for sleep hopefully a good one.
 
fingers86 said:
Still working up in sets and back off set just lower weights more volume? Or just doing say 4 sets same weight but more reps? Just giving dreamers suggestions a go but would try other stuff aswell. Never really know what works for me. I know when i used to do weights back in caveman days i never really pushed myself and stagnatted so happy to try anything. Well time for sleep hopefully a good one.
Click to expand...
@Dreamer is a smart EVO bro and knows his shit. Keep doing what he suggested. I wouldn't focus as much on the weight/poundage as much as I'd figure out what can get you to do 20 reps per set starting with the heaviest weight at 20 reps and then dropping down with each set being 20 reps and the last one being a burnout of 20+. With guys our age this is a safe and very effective method for hypertrophy unless of course you're a strength trainer like @Mobster. He's 60+ yrs old and moves half a metric ton with his legs for reps... ya, don't you do that though is my recommendation LOL :ROFLMAO:
 
HarleyGuy said:
@Dreamer is a smart EVO bro and knows his shit. Keep doing what he suggested. I wouldn't focus as much on the weight/poundage as much as I'd figure out what can get you to do 20 reps per set starting with the heaviest weight at 20 reps and then dropping down with each set being 20 reps and the last one being a burnout of 20+. With guys our age this is a safe and very effective method for hypertrophy unless of course you're a strength trainer like @Mobster. He's 60+ yrs old and moves half a metric ton with his legs for reps... ya, don't you do that though is my recommendation LOL :ROFLMAO:
Click to expand...
No harm in trying both. Might give that a go after i finish upper body in the next 2 days and see which hurts more after lol. That should give me an idea which way to go. Im learning heaps from All you guys. Im actually starting to feel good and noticing ghe changes in ghe mirror. Doing the sets of 20, would you do 3 or 4 sets? Last being as many as possible?
 
HarleyGuy said:
@Dreamer is a smart EVO bro and knows his shit. Keep doing what he suggested. I wouldn't focus as much on the weight/poundage as much as I'd figure out what can get you to do 20 reps per set starting with the heaviest weight at 20 reps and then dropping down with each set being 20 reps and the last one being a burnout of 20+. With guys our age this is a safe and very effective method for hypertrophy unless of course you're a strength trainer like @Mobster. He's 60+ yrs old and moves half a metric ton with his legs for reps... ya, don't you do that though is my recommendation LOL :ROFLMAO:
Click to expand...
Thank you for the kind words brother, the community is the real winner here with all the knowledge we share together.
 
fingers86 said:
Well, finally had an amazing sleep. Dreams and all, unsure of qty deep and rem because fitbit only caught first and last installment. Should be even better with vslarian root tonight. Hell yeah
Click to expand...
happy to hear you got good sleep :D EVO family support your way @fingers86
 
HarleyGuy said:
@Dreamer is a smart EVO bro and knows his shit. Keep doing what he suggested. I wouldn't focus as much on the weight/poundage as much as I'd figure out what can get you to do 20 reps per set starting with the heaviest weight at 20 reps and then dropping down with each set being 20 reps and the last one being a burnout of 20+. With guys our age this is a safe and very effective method for hypertrophy unless of course you're a strength trainer like @Mobster. He's 60+ yrs old and moves half a metric ton with his legs for reps... ya, don't you do that though is my recommendation LOL :ROFLMAO:
Click to expand...
Thought id give ur way a go, seems i massively underestimated difficulty of high reps lol. Will post workout later once finished.
 
Saturday
Flat bench
20kg warmup x 10
40kg x 20
35kg x 20
30kg x 18

Incline bench
20kg warmup x 10
40kg x 12
35kg x 17
30kg x 15

Decline bench
Warmup 20kg x 10
35kg x 15
30kg x 14
25kg x 17

Tricep extension
10kg x 10 warmup
32kg x 20
25kg x 20
20kg x 35

Pec fly
12kg warmup x 10
33kg x 20
26kg x 20
19kg x 35

Treadmill cooldown 10%incline 3km/h 30 minutes
 
fingers86 said:
Saturday
Flat bench
20kg warmup x 10
40kg x 20
35kg x 20
30kg x 18

Incline bench
20kg warmup x 10
40kg x 12
35kg x 17
30kg x 15

Decline bench
Warmup 20kg x 10
35kg x 15
30kg x 14
25kg x 17

Tricep extension
10kg x 10 warmup
32kg x 20
25kg x 20
20kg x 35

Pec fly
12kg warmup x 10
33kg x 20
26kg x 20
19kg x 35

Treadmill cooldown 10%incline 3km/h 30 minutes
Click to expand...
Not suprised about the pump in your chest with the reps you hit on those first three exercises mate!
 
fingers86 said:
Saturday
Flat bench
20kg warmup x 10
40kg x 20
35kg x 20
30kg x 18

Incline bench
20kg warmup x 10
40kg x 12
35kg x 17
30kg x 15

Decline bench
Warmup 20kg x 10
35kg x 15
30kg x 14
25kg x 17

Tricep extension
10kg x 10 warmup
32kg x 20
25kg x 20
20kg x 35

Pec fly
12kg warmup x 10
33kg x 20
26kg x 20
19kg x 35

Treadmill cooldown 10%incline 3km/h 30 minutes
Click to expand...
flat bench 40kgs good today :D @fingers86
fingers86 said:
Ps, the pump is real feels like my tits and arms about to explode and hand /wrist not too bad
Click to expand...
real pump!
fingers86 said:
Lunch is up
Click to expand...
nice meals
 
LevButlerov said:
flat bench 40kgs good today :D @fingers86

real pump!

nice meals
Click to expand...
Yeah i think im gunna keep weights the same but swap between which bench i do first each time.ill be redoing my whole workout routine this week as i feel it definately got the pump more than lifting heavier and less agrevation of injuries. Obviously will get heavier eventually.
 
fingers86 said:
Saturday
Flat bench
20kg warmup x 10
40kg x 20
35kg x 20
30kg x 18

Incline bench
20kg warmup x 10
40kg x 12
35kg x 17
30kg x 15

Decline bench
Warmup 20kg x 10
35kg x 15
30kg x 14
25kg x 17

Tricep extension
10kg x 10 warmup
32kg x 20
25kg x 20
20kg x 35

Pec fly
12kg warmup x 10
33kg x 20
26kg x 20
19kg x 35

Treadmill cooldown 10%incline 3km/h 30 minutes
Click to expand...
Yesss! Now we're talkin'. 35 reps at the end for a good burnout of chest and tri's!

fingers86 said:
Thought id give ur way a go, seems i massively underestimated difficulty of high reps lol.
Click to expand...
@LevButlerov finally convinced me to try this and for 2026 it's my new go to method I'm so glad you liked it. Safer too!
fingers86 said:
Ps, the pump is real feels like my tits and arms about to explode and hand /wrist not too bad
Click to expand...
The pump is the ultimate bro you'll not wanna leave the gym anymore with this
 
HarleyGuy said:
Yesss! Now we're talkin'. 35 reps at the end for a good burnout of chest and tri's!


@LevButlerov finally convinced me to try this and for 2026 it's my new go to method I'm so glad you liked it. Safer too!

The pump is the ultimate bro you'll not wanna leave the gym anymore with this
Click to expand...
Yeah i definately had rage face going on pushing them out lol. I will go slightly heavier on last 2 sets next time i think. Couldnt reach back to grab seatbelt to go home lol
 
fingers86 said:
Yeah i definately had rage face going on pushing them out lol. I will go slightly heavier on last 2 sets next time i think. Couldnt reach back to grab seatbelt to go home lol
Click to expand...
Ok now we're talking!!! I knew it. And did you have the shakes?

I got an ECG with contrast on Wednesday and as she was smooshing around the blue gel I was shaking and she thought I was just nervous LOL. I had to tell her I lift and had just done legs before I came.
 
HarleyGuy said:
Ok now we're talking!!! I knew it. And did you have the shakes?

I got an ECG with contrast on Wednesday and as she was smooshing around the blue gel I was shaking and she thought I was just nervous LOL. I had to tell her I lift and had just done legs before I came.
Click to expand...
Kind of, but only while pushing it out
 
fingers86 said:
Yeah i think im gunna keep weights the same but swap between which bench i do first each time.ill be redoing my whole workout routine this week as i feel it definately got the pump more than lifting heavier and less agrevation of injuries. Obviously will get heavier eventually.
Click to expand...
go slow and careful :D
 
LevButlerov said:
go slow and careful :D
Click to expand...
Yeah, after doing yesterdays with less weight definately wrecked me but wrist didnt hurt as much as normal. Unless the npp and klow starting to help. I do need to book in for another scan to see progress. Might get a proper dexa this time. Sleep was only 5 hours last night but great quality. Darn kids
 
fingers86 said:
Yeah, after doing yesterdays with less weight definately wrecked me but wrist didnt hurt as much as normal. Unless the npp and klow starting to help. I do need to book in for another scan to see progress. Might get a proper dexa this time. Sleep was only 5 hours last night but great quality. Darn kids
Click to expand...
they will help but need time :D
 
Sunday

Lat pulldown wide grip
Warmup 10kg x 10
40kg x 20
35kg x 20
30kg x 27

upper back
Warmup 10kg x 10
35kg x 20
30kg x 20
25kg x 26

-bicep curl
Warmup 10kg x 10
32kg x 20
25kg x 20
20kg x 26

-low row
Warmup 10kg x 10
35kg x 20
30kg x 20
25kg x 28

Reverse fly
10kg warmup x 10
30kg x 18
25kg x 20
20kg x 21

Treadmill 10% incline 3km/h 30 minutes

And yes i was shaking between sets on low row lol
 
fingers86 said:
Sunday

Lat pulldown wide grip
Warmup 10kg x 10
40kg x 20
35kg x 20
30kg x 27

upper back
Warmup 10kg x 10
35kg x 20
30kg x 20
25kg x 26

-bicep curl
Warmup 10kg x 10
32kg x 20
25kg x 20
20kg x 26

-low row
Warmup 10kg x 10
35kg x 20
30kg x 20
25kg x 28

Reverse fly
10kg warmup x 10
30kg x 18
25kg x 20
20kg x 21

Treadmill 10% incline 3km/h 30 minutes

And yes i was shaking between sets on low row lol
Click to expand...
Yesss!! Here he goes! Final set burnouts with no perfect final set numbers showing you stopped at a given count, that shows you're repping it all the way. Love it.

fingers86 said:
Unless the npp and klow starting to help.
Click to expand...
Give these 8 weeks especially the KLOW
fingers86 said:
And yes i was shaking between sets on low row lol
Click to expand...
The shakes are the sign!

Great work!!
 
HarleyGuy said:
Yesss!! Here he goes! Final set burnouts with no perfect final set numbers showing you stopped at a given count, that shows you're repping it all the way. Love it.


Give these 8 weeks especially the KLOW

The shakes are the sign!

Great work!!
Click to expand...
I never thought lifting lighter would wreck me. Always tried to lift as heavy as i could. The klow i plan on running indefinately if i find it helps, npp is hopefully a shortish term solution to enable training. Hopefully then can cruize for a little while have surgery and plan next build. Hopefully then theres a steady supply of primo. Test ill stay on, might back off slightly and gh ill cut right back. One thing for sure, im hoping this will be last surgery for my back as feeling pretty good. Obviously still hurts but might even taper off the lyrica in bout 6 months if keeps this way.
 
fingers86 said:
I never thought lifting lighter would wreck me. Always tried to lift as heavy as i could. The klow i plan on running indefinately if i find it helps, npp is hopefully a shortish term solution to enable training. Hopefully then can cruize for a little while have surgery and plan next build. Hopefully then theres a steady supply of primo. Test ill stay on, might back off slightly and gh ill cut right back. One thing for sure, im hoping this will be last surgery for my back as feeling pretty good. Obviously still hurts but might even taper off the lyrica in bout 6 months if keeps this way.
Click to expand...
I’d love to see you taper off Gabapentin bro. Fingers crossed the surgery and a really good rehab gets you off that and we find you a good peptide protocol and training regime that keeps it all in check.

I was in the same boat as you with the lighter weights as I always trained for fast explosive power that didn’t last long but bodybuilding for me works better with high reps and really taxing the shit out of the muscle for a longer time frame and we need lighter weights for that. I still believe heavy duty training works well but at my age the light weight and high reps is making me harder and work the muscle with more quality reps vs quantity (weight).
 
Last edited:
fingers86 said:
Sunday

Lat pulldown wide grip
Warmup 10kg x 10
40kg x 20
35kg x 20
30kg x 27

upper back
Warmup 10kg x 10
35kg x 20
30kg x 20
25kg x 26

-bicep curl
Warmup 10kg x 10
32kg x 20
25kg x 20
20kg x 26

-low row
Warmup 10kg x 10
35kg x 20
30kg x 20
25kg x 28

Reverse fly
10kg warmup x 10
30kg x 18
25kg x 20
20kg x 21

Treadmill 10% incline 3km/h 30 minutes

And yes i was shaking between sets on low row lol
Click to expand...
going hardcore on the volume :D thats the volume thats going to make you win @fingers86
 
LevButlerov said:
going hardcore on the volume :D thats the volume thats going to make you win @fingers86
Click to expand...
Yeah, starting to get harder to notice fat loss now. I think alot has come off legs as skin is getting tight to do sub q lol. Hopefully set to reach my target. Onwards and upwards.
 
fingers86 said:
Yeah, starting to get harder to notice fat loss now. I think alot has come off legs as skin is getting tight to do sub q lol. Hopefully set to reach my target. Onwards and upwards.
Click to expand...
you will get there keep going :D
 
Monday

Total abs
Warmup 10kg x 10
65kg x 20
60kg x 20
55kg x 40
Probs increase top set

Core trunk
Warmup 7.5kg x 10
20kg x 20
17.5kg x 20
15kg x lh 37 / rh 33

Almost chundered lol

Legs in air twist
Warmup 5kg x 10
15kg x 20
10kg x 20
5kg x 27

Followed by 40 minutestreadmill 13% incline 3km/h
Gunna feel it tomorrow getting out of bed
 
Had a supplier contact me today to offer logging of some products which i am already using so definately a great oppertunity as i am able to compare. I wont name the name until they announce on their page. This supplier has been great contacting me to say how well im doing even before purchasing any products. Hopefully they see the potential to showcase products. It may seem small to others but it actually has got me a bit chuffed that numerous suppliers have gone out of their way for this community and if all new suppliers are like them then EVO will thrive. I may be old but the help from some younger guys on here has definately made me look upto them. This community rocks!
 
Ok , moving into my last 6 weeks very soon. If you had one product that would give you better pumps and motivation in gym what would it be? All vitals are going great. Would 25mg anarva preworkout while in this deficit benifit me as trying to recomp? I have read a few logs and sounds like it could give me what i need to keep pushing hard in this final 6 weeks. Really want to push hard but with more reps some exercises maybe more weight aswell.
 
fingers86 said:
Ok , moving into my last 6 weeks very soon. If you had one product that would give you better pumps and motivation in gym what would it be? All vitals are going great. Would 25mg anarva preworkout while in this deficit benifit me as trying to recomp? I have read a few logs and sounds like it could give me what i need to keep pushing hard in this final 6 weeks. Really want to push hard but with more reps some exercises maybe more weight aswell.
Click to expand...
it would help 25mgs anavar sublingual would pump you on training days @fingers86
 
Tuesday
Calf raises
Warmup 35kg x 10
115kg x 20
105kg x 15
85kg x 21

Front calf
Warmup 15kg x 10
75kg x 20
65kg x 20
55kg x 36

Seated leg curl
12kg x 10 warmup
54kg x 20
47kg x 20
40kg x 37

Leg extensions
19kg warmup x 10
47kg x 20
40kg x 20
33kg x 29
Dead!

Leg press
50kg warmup x 10
200kg x 20 omg shakes make this hard
150kg x 20
100kg x 25 but last one was poor form. Faaaark

30minutes treadmill 13% incline 3km/h


Fuck me what a session. Thats gunna hurt
 
fingers86 said:
Tuesday
Calf raises
Warmup 35kg x 10
115kg x 20
105kg x 15
85kg x 21

Front calf
Warmup 15kg x 10
75kg x 20
65kg x 20
55kg x 36

Seated leg curl
12kg x 10 warmup
54kg x 20
47kg x 20
40kg x 37

Leg extensions
19kg warmup x 10
47kg x 20
40kg x 20
33kg x 29
Dead!

Leg press
50kg warmup x 10
200kg x 20 omg shakes make this hard
150kg x 20
100kg x 25 but last one was poor form. Faaaark

30minutes treadmill 13% incline 3km/h


Fuck me what a session. Thats gunna hurt
Click to expand...
leg press work is really good 200kgs big volume! @fingers86

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Coolguy @waggat @toddthelineman @Kopite67
 
fingers86 said:
Tuesday
Calf raises
Warmup 35kg x 10
115kg x 20
105kg x 15
85kg x 21

Front calf
Warmup 15kg x 10
75kg x 20
65kg x 20
55kg x 36

Seated leg curl
12kg x 10 warmup
54kg x 20
47kg x 20
40kg x 37

Leg extensions
19kg warmup x 10
47kg x 20
40kg x 20
33kg x 29
Dead!

Leg press
50kg warmup x 10
200kg x 20 omg shakes make this hard
150kg x 20
100kg x 25 but last one was poor form. Faaaark

30minutes treadmill 13% incline 3km/h


Fuck me what a session. Thats gunna hurt
Click to expand...
Solid session man, some really high rep work there
 
fingers86 said:
Tuesday
Calf raises
Warmup 35kg x 10
115kg x 20
105kg x 15
85kg x 21

Front calf
Warmup 15kg x 10
75kg x 20
65kg x 20
55kg x 36

Seated leg curl
12kg x 10 warmup
54kg x 20
47kg x 20
40kg x 37

Leg extensions
19kg warmup x 10
47kg x 20
40kg x 20
33kg x 29
Dead!

Leg press
50kg warmup x 10
200kg x 20 omg shakes make this hard
150kg x 20
100kg x 25 but last one was poor form. Faaaark

30minutes treadmill 13% incline 3km/h


Fuck me what a session. Thats gunna hurt
Click to expand...
Boom!! Nothing like killing a leg day and you had the shakes too! Love it!! The shakes are the sign!

fingers86 said:
This community rocks!
Click to expand...
Damn right it does! Family.

LevButlerov said:
it would help 25mgs anavar sublingual would pump you on training days @fingers86
Click to expand...
He's bang on with this I tried it the other day and noticed a significant difference.

fingers86 said:
Fuck me what a session. Thats gunna hurt
Click to expand...
You love it!

fingers86 said:
Struggled standing afterwards
Click to expand...
Perfect!!
 
HarleyGuy said:
Boom!! Nothing like killing a leg day and you had the shakes too! Love it!! The shakes are the sign!


Damn right it does! Family.


He's bang on with this I tried it the other day and noticed a significant difference.


You love it!


Perfect!!
Click to expand...
Mate legs were shaking like i was having a seizure on that last leg press hence poor form but was determinned
 
fingers86 said:
Mate legs were shaking like i was having a seizure on that last leg press hence poor form but was determinned
Click to expand...
I'da been yelling in your ear to get the f--ker up, I'd even slap you in the face if you needed it to get that bitch up! But look at you, did it anyway no extra motivation! Well done!
 
LevButlerov said:
leg press work is really good 200kgs big volume! @fingers86

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Coolguy @waggat @toddthelineman @Kopite67
Click to expand...
That is an epic amount of reps for 200kg @fingers86 . The volumes you are doing are immense. As a lower rep type of guy I'm starting to get tired just reading about them 🤣 Love the dedication your are applying to this and the commitment to the program you have set yourself. Props brother, I will be following along with interest on this journey 🩵
 
Kopite67 said:
That is an epic amount of reps for 200kg @fingers86 . The volumes you are doing are immense. As a lower rep type of guy I'm starting to get tired just reading about them 🤣 Love the dedication your are applying to this and the commitment to the program you have set yourself. Props brother, I will be following along with interest on this journey 🩵
Click to expand...
Cheers mate, definately hurts im not used to it either but was suggested as have few injuries and a bit older. I was doing 4 sets of 6. But listened to smartrr ppl than me with this stuff.
 
fingers86 said:
Tuesday
Calf raises
Warmup 35kg x 10
115kg x 20
105kg x 15
85kg x 21

Front calf
Warmup 15kg x 10
75kg x 20
65kg x 20
55kg x 36

Seated leg curl
12kg x 10 warmup
54kg x 20
47kg x 20
40kg x 37

Leg extensions
19kg warmup x 10
47kg x 20
40kg x 20
33kg x 29
Dead!

Leg press
50kg warmup x 10
200kg x 20 omg shakes make this hard
150kg x 20
100kg x 25 but last one was poor form. Faaaark

30minutes treadmill 13% incline 3km/h


Fuck me what a session. Thats gunna hurt
Click to expand...
Nice leg workout mate. Looks like you pushed hard on this one.
 
fingers86 said:
Cheers mate, definately hurts im not used to it either but was suggested as have few injuries and a bit older. I was doing 4 sets of 6. But listened to smartrr ppl than me with this stuff.
Click to expand...
Got to do what works best for you when training brother. My personal programs have changed so many times that they are unrecognisable from when I started a few decades 🫣 ago. 🤣. The most important thing is you are doing things now that are benefiting your physical and, in some part, your mental health. The Evo Fam is always going to be in your corner giving a hand with that as well. Much Evo Fam love bro
 
Wednesday

2nd number is qty last time
Flat bench
20kg warmup x 10
40kg x 20,(20)
35kg x 20(20)
30kg x 27(18)

Incline bench
20kg warmup x 10
40kg x 13(12)
35kg x 16(17)
30kg x 17(15)

Decline bench
Warmup 20kg x 10
35kg x 17(15)
30kg x 17(14)
25kg x 24(17)

Tricep extension
10kg x 10 warmup
39kg x 20 (32kg x20)
32kg x 20 (25kg x20)
25kg x 44 dunno where that came from. (20kg x35)

Pec fly
12kg warmup x 10
40kg x 20(33kg x 20)
33kg x 20 (26kg x 20)
26kg x 23 (19kg x 35)

Treadmill cooldown 13%incline 3km/h 30 minutes

Plus yesterday and today walked kid to day care, 1km each way so 4 in total per day

Ps, i feel like i got c cups after that workout.

Great comparing with last session
 
fingers86 said:
Wednesday

2nd number is qty last time
Flat bench
20kg warmup x 10
40kg x 20,(20)
35kg x 20(20)
30kg x 27(18)

Incline bench
20kg warmup x 10
40kg x 13(12)
35kg x 16(17)
30kg x 17(15)

Decline bench
Warmup 20kg x 10
35kg x 17(15)
30kg x 17(14)
25kg x 24(17)

Tricep extension
10kg x 10 warmup
39kg x 20 (32kg x20)
32kg x 20 (25kg x20)
25kg x 44 dunno where that came from. (20kg x35)

Pec fly
12kg warmup x 10
40kg x 20(33kg x 20)
33kg x 20 (26kg x 20)
26kg x 23 (19kg x 35)

Treadmill cooldown 13%incline 3km/h 30 minutes

Plus yesterday and today walked kid to day care, 1km each way so 4 in total per day

Ps, i feel like i got c cups after that workout.

Great comparing with last session
Click to expand...
Great log update brother. Love the high rep chest stuff. You pecs must be 🔥 by the end of that workout 🩵
 
fingers86 said:
Wednesday

2nd number is qty last time
Flat bench
20kg warmup x 10
40kg x 20,(20)
35kg x 20(20)
30kg x 27(18)

Incline bench
20kg warmup x 10
40kg x 13(12)
35kg x 16(17)
30kg x 17(15)

Decline bench
Warmup 20kg x 10
35kg x 17(15)
30kg x 17(14)
25kg x 24(17)

Tricep extension
10kg x 10 warmup
39kg x 20 (32kg x20)
32kg x 20 (25kg x20)
25kg x 44 dunno where that came from. (20kg x35)

Pec fly
12kg warmup x 10
40kg x 20(33kg x 20)
33kg x 20 (26kg x 20)
26kg x 23 (19kg x 35)

Treadmill cooldown 13%incline 3km/h 30 minutes

Plus yesterday and today walked kid to day care, 1km each way so 4 in total per day

Ps, i feel like i got c cups after that workout.

Great comparing with last session
Click to expand...
Good decline bench! clean
 
fingers86 said:
Wednesday

2nd number is qty last time
Flat bench
20kg warmup x 10
40kg x 20,(20)
35kg x 20(20)
30kg x 27(18)

Incline bench
20kg warmup x 10
40kg x 13(12)
35kg x 16(17)
30kg x 17(15)

Decline bench
Warmup 20kg x 10
35kg x 17(15)
30kg x 17(14)
25kg x 24(17)

Tricep extension
10kg x 10 warmup
39kg x 20 (32kg x20)
32kg x 20 (25kg x20)
25kg x 44 dunno where that came from. (20kg x35)

Pec fly
12kg warmup x 10
40kg x 20(33kg x 20)
33kg x 20 (26kg x 20)
26kg x 23 (19kg x 35)

Treadmill cooldown 13%incline 3km/h 30 minutes

Plus yesterday and today walked kid to day care, 1km each way so 4 in total per day

Ps, i feel like i got c cups after that workout.

Great comparing with last session
Click to expand...
Now THIS is what I'm talking about! I knew it!! Well done. I like the format with the brackets too so we know your rep mindset vs. what you were able to do. Now you're training RIR (Reps in Reserve) and pushing that closer to zero especially on your last set.

fingers86 said:
25kg x 44 dunno where that came from. (20kg x35)
Click to expand...
It's all in the mind and you could always do it bro, you just needed a kick in the arse I saw it in your prior numbers and knew you could push it. You have the personality that will respond to this type of encouragement and thrive from it.

Nice little 2km walk too spending time with the kid, I really like that.
 
fingers86 said:
Wednesday

2nd number is qty last time
Flat bench
20kg warmup x 10
40kg x 20,(20)
35kg x 20(20)
30kg x 27(18)

Incline bench
20kg warmup x 10
40kg x 13(12)
35kg x 16(17)
30kg x 17(15)

Decline bench
Warmup 20kg x 10
35kg x 17(15)
30kg x 17(14)
25kg x 24(17)

Tricep extension
10kg x 10 warmup
39kg x 20 (32kg x20)
32kg x 20 (25kg x20)
25kg x 44 dunno where that came from. (20kg x35)

Pec fly
12kg warmup x 10
40kg x 20(33kg x 20)
33kg x 20 (26kg x 20)
26kg x 23 (19kg x 35)

Treadmill cooldown 13%incline 3km/h 30 minutes

Plus yesterday and today walked kid to day care, 1km each way so 4 in total per day

Ps, i feel like i got c cups after that workout.

Great comparing with last session
Click to expand...
@fingers86 Awesome update bro! Smashed that chest!
 
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