Approved Log 2026 Season C IFBB bodybuilding show Prep Log

[Freki]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

 

[Freki]

Sauna time

 

[BeMe]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

Big plans bro! Look forward to cheering you on. With all the work you've put in and knowledge you've gained season c will happen for sure!

Sauna will definitely help with sleep. Sauna, shower, straight to bed is a solid recipe for a knockout everytime.

 

[Freki]

Big plans bro! Look forward to cheering you on. With all the work you've put in and knowledge you've gained season c will happen for sure!

Sauna will definitely help with sleep. Sauna, shower, straight to bed is a solid recipe for a knockout everytime.

Thankyou brother appreciate it.

That saunas made from some Canadian hemlock they recon, smells great anyway

 

[BeMe]

Thankyou brother appreciate it.

That saunas made from some Canadian hemlock they recon, smells great anyway

Yea they smell amazing.

Canada is actually where a lot of the good infrared saunas come from. The wood that grows on our west coast is some some of the best in the world and they're really heavily regulated in BC. So you can trust the build quality. No toxic glues or anything like that to worry about.

Mine is also from BC. Can't trust those Chinese ones at half the price lol

 

[Allupfromhere]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

Here he is, game time mate. Time to show everyone how much you got in the tank brother, ill be with ya the whole ride
Physique or classic?

Thankyou brother appreciate it.

That saunas made from some Canadian hemlock they recon, smells great anyway

You wouldnt ready about it @BeMe actually has a Canadian Hemlock plantation

 

[BeMe]

Here he is, game time mate. Time to show everyone how much you got in the tank brother, ill be with ya the whole ride
Physique or classic?

You wouldnt ready about it @BeMe actually has a Canadian Hemlock plantation

And I got a team of beavers to work it lol

 

[Allupfromhere]

And I got a team of beavers to work it lol

Bahahahahahaha fuck this took me out

 

[Freki]

Here he is, game time mate. Time to show everyone how much you got in the tank brother, ill be with ya the whole ride
Physique or classic?

Cheers Bro
Physique is what I like the most so ill try build the appropriate muscles for it.

You wouldnt ready about it @BeMe actually has a Canadian Hemlock plantation

I bet he does lol

 

[Allupfromhere]

I bet he does lol

No love for the beavers? Lol

 

[Allupfromhere]

Cheers Bro
Physique is what I like the most so ill try build the appropriate muscles for it.

Nice mate lesss goo

 

[LevButlerov]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

awesome new log @Freki 2026 will be your year! I feel you stepping on IFBB stage and taking it! you have the dedicate and love, EVO family support your way! lets do this

Sauna time

View attachment 166002

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

 

[Coolguy]

Good luck @Freki

 

[Freki]

awesome new log @Freki 2026 will be your year! I feel you stepping on IFBB stage and taking it! you have the dedicate and love, EVO family support your way! lets do this


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

Thankyou @LevButlerov
It's been sitting in my head the last few months , so feels good to get the goal out there and manifest this dream into reality.

And fyi every year is my year
I really am loving the grind and consistency it brings, this journey is the reward, stepping on stage will be the bonus.

 

[Freki]

Good luck @Freki

Thanks mate appreciate it

 

[Pigsy]

Thanks mate appreciate it

Looking forward to seeing you on stage brother

 

[Trenhead3cc]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

Look forward to seeing you on stage bro!
Made some great progress over the last year! Almost happy 1 year on evo birthday.

Nice to see you running Raptor Test. I see all oils GSO. You have adverse affect with MTCT ?

 

[Freki]

Looking forward to seeing you on stage brother

Thanks @Pigsy , maybe at the same show

 

[Freki]

Look forward to seeing you on stage bro!
Made some great progress over the last year! Almost happy 1 year on evo birthday.

Nice to see you running Raptor Test. I see all oils GSO. You have adverse affect with MTCT ?

Thanks @Trenhead3cc , yeah ill do a side by side for the 1 year anniversary.

Mct sucks donkey ass
Love gso , my memory for daily stuff isnt the best so I have to keep a diary of where I've pinned, no sting no pip no inflammation, so smooth its a joy to pin each day. With mct I struggle with bad pip and inflammation a few days after injection.

 

[Trenhead3cc]

Thanks @Trenhead3cc , yeah ill do a side by side for the 1 year anniversary.

Mct sucks donkey ass
Love gso , my memory for daily stuff isnt the best so I have to keep a diary of where I've pinned, no sting no pip no inflammation, so smooth its a joy to pin each day. With mct I struggle with bad pip and inflammation a few days after injection.

Yeah it’s interesting how every one responds/ reacts differently. Have you tried Raptor MTCT before as a comparison or was it another lab?
I have used other labs MTCT in the past and was a bit more pip and even had some inflammation. But been lucky not to experience any of this with Raptor.

But yes do a 1 year side by side !

 

[Freki]

Yeah it’s interesting how every one responds/ reacts differently. Have you tried Raptor MTCT before as a comparison or was it another lab?
I have used other labs MTCT in the past and was a bit more pip and even had some inflammation. But been lucky not to experience any of this with Raptor.

But yes do a 1 year side by side !

Tried 4 labs mct now and all the same. Haven't tried raptors.
Used bayer primoteston which is castor oil and that was super smooth As well, and ive read a lot of people complain of the pip from it, so just really all individual.

 

[Pigsy]

Thanks @Pigsy , maybe at the same show

We could be at same one. What will you compete as

 

[BeMe]

Cheers Bro
Physique is what I like the most so ill try build the appropriate muscles for it.

I bet he does lol

Physique is definitely the class for guys with our builds. Probably take years to get to a point where classic is an option for dudes our size.

 

[Pigsy]

Physique is definitely the class for guys with our builds. Probably take years to get to a point where classic is an option for dudes our size.

I see he at the comp, but won't be on stage with him

 

[Yuri]

Very exciting my dude

Sorry I missed it but what division are you entering?

 

[Freki]

We could be at same one. What will you compete as

Mens physique

I see he at the comp, but won't be on stage with him

Be worth going just to see you take the stage

 

[Freki]

Physique is definitely the class for guys with our builds. Probably take years to get to a point where classic is an option for dudes our size.

Just about getting out there for the first one. I was going to wait another year but then miss out on the stage experience. We can always look at classic in the future

 

[Freki]

Very exciting my dude

Sorry I missed it but what division are you entering?

Mens Physique, I watched last years and came away thinking ill need to nail the conditioning, gainsman will get me in top shape

 

[LevButlerov]

Thankyou @LevButlerov
It's been sitting in my head the last few months , so feels good to get the goal out there and manifest this dream into reality.

And fyi every year is my year
I really am loving the grind and consistency it brings, this journey is the reward, stepping on stage will be the bonus.

I think you can do it, lets push this hard, stage is coming for you @Freki

 

[Yuri]

Mens Physique, I watched last years and came away thinking ill need to nail the conditioning, gainsman will get me in top shape

Heck yeah bro I’m here for this, and you’ve got all our support!

Yeah for sure the conditioning is so essential for men’s physique - but having a coach you work well with is amazing and gainsman will have you dry as a bone im sure!

Super exciting my bro, this is what I love to see hey!

 

[BeMe]

Just about getting out there for the first one. I was going to wait another year but then miss out on the stage experience. We can always look at classic in the future

Yea the main thing is just pulling the trigger and getting up there. Just have fun with it bro. Enjoy the process and make the most of it

 

[Mobster]

If you can keep that progression going and I'll take a lb or two that'd be key.

 

[stevesmi]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

@Freki this is a really good workout. These ancillaries that you have are fantastic and the nutrition you put together is on point. Keep up the good work boss.

 

[Freki]

Heck yeah bro I’m here for this, and you’ve got all our support!

Yeah for sure the conditioning is so essential for men’s physique - but having a coach you work well with is amazing and gainsman will have you dry as a bone im sure!

Super exciting my bro, this is what I love to see hey!

Thankyou @Yuri
It means a lot , I appreciate the support brother

 

[Freki]

If you can keep that progression going and I'll take a lb or two that'd be kekey.

Yes coach said max of 2 lb but would be happier if only a lb a week

 

[Freki]

@Freki this is a really good workout. These ancillaries that you have are fantastic and the nutrition you put together is on point. Keep up the good work boss.

Thankyou @stevesmi

Doing a bit of fishing this month so if we catch ill share some pics here

 

[Ulter]

Sauna time

View attachment 166002

That is a really good one. I used to use the infrared sauna all the time during the winter when it gets really cold. It feels good. I don't like public saunas though. It's too dirty in there. @Freki

 

[Freki]

That is a really good one. I used to use the infrared sauna all the time during the winter when it gets really cold. It feels good. I don't like public saunas though. It's too dirty in there. @Freki

Yeah its ferral @Ulter , its like your bathing in someone else's sweat ,

 

[Ulter]

Yeah its ferral @Ulter , its like your bathing in someone else's sweat ,

yeah one time I went in there and it was a bunch of old guys, all wrinkly, putting their bare asses on the seats. It was not very good. The next day I had a fever. They must have given me something.

 

[Freki]

yeah one time I went in there and it was a bunch of old guys, all wrinkly, putting their bare asses on the seats. It was not very good. The next day I had a fever. They must have given me something.

Sounds like Aids bro, might want to get that checked

 

[stevesmi]

Thankyou @stevesmi

Doing a bit of fishing this month so if we catch ill share some pics here

yeah would like to see that and names.. i'm sure your fish are weird looking

 

[ceo]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

Bros, you got like the perfect physique. You're not too big and you got a lot of muscle and vascularity. @Freki that's what we like to see. Keep up good work with the ancillaries of nutrition.

 

[Freki]

Bros, you got like the perfect physique. You're not too big and you got a lot of muscle and vascularity. @Freki that's what we like to see. Keep up good work with the ancillaries of nutrition.

Thanks @ceo and planning to build a bit more muscle to complement it

 

[2Thick]

Yes coach said max of 2 lb but would be happier if only a lb a week

@Freki a pound a week consistently is all you can ask for that will yield some amazing results. We believe in you, my friend.

 

[ROIDDERS]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

Looks really good on the ancillaries and the nutrition that you're doing. And I like the recovery that you're getting in as well. Aiming for 8 hours is very solid. If you can get at least 7.5, that would be ideal. @Freki

 

[ballin2504]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

@Freki glad to see you’ve got another log started up big fella. Can’t wait to see you push this

 

[R.AP]

Howdy folks

New Year , New Log,

This gaining phase started 1st Jan, goal of .5kg gain per week

Rough plan ahead is to lean bulk for next 16-18 weeks then straight into a prep for Season C , if at any point this becomes undoable, i will push it out to next year Season A or C.

Starting weight: 85.2kg fasted
Current weight: 86.5kg fasted

Coached by @Gains Man

6 Day Split
Chest / Triceps
Back / Biceps
Quads / Calves
Shoulders / Arms
Hamstrings / Calves
Cardio / Abs

PEDS
Test E GSO 500mg (Raptor labs)
EQ GSO 200mg (Pheonix labs )
GH 5iu
These are not fixed and will titrate up if needed

Peptides
Retatrutide 2mg EW
BPC 157 500mcg morning and night
TB 500 2.5mg EW
Mots C 2mg 5 times a week
GHK CU 2mg every night
DSIP 300mcg every night

Ancillaries
Cialis 5mg ED
Swisse Liver detox
Tudca 500mg
NAC 1200mg
C0Q10 300mg
Vitamin C 2g
Taurine 5g
Fish oil 2g
Magnesium 105mg
Zinc 50mg
L-theanine 200mg

Nutrition
3000 calories
250g protein
80g fat
320g carbs
Titrate up when needed

Recovery
Aiming for 8hrs with a minimum of 7hrs sleep each night
and make up any poor sleep with day naps.
Sauna 20mins per day
Deload as needed.


Check in Photos Thursday 8th Jan

LETS FUCKING GO SON!

 

[Ulter]

Sounds like Aids bro, might want to get that checked

thats no joke. i grew up during the AIDS epidemic in the early 80's

 

[ceo]

Thanks @ceo and planning to build a bit more muscle to complement it

bros we want to EAT!

 

[RoySimpson]

Sauna time

View attachment 166002

@Freki Sauna's are the best! 4 times a week!

 

[Freki]

@Freki glad to see you’ve got another log started up big fella. Can’t wait to see you push this

Cheers mate

 

[Freki]

LETS FUCKING GO SON!

Yeahhh boyyyy!!!!!!
I get to see your prep first , crazy howxgoid you look 15 weeks out

 

[Freki]

@Freki Sauna's are the best! 4 times a week!

@RoySimpson , Every day if I can , cant this week

 

[Freki]

Gone away for a few days.
Last night's dinner: Barramundi, Prawn linguine, prosciutto pastry cream cheese

Gym this morning, only a 2min walk from the house
Lat Pulldown close grip
Pullups
Pendalay rows
DB rows
Preacher Curls
Hammer Curls
Baysen Curls
Tricep pic instead of Biceps

 

[BeMe]

Gone away for a few days.
Last night's dinner: Barramundi, Prawn linguine, prosciutto pastry cream cheese
View attachment 167371

Gym this morning, only a 2min walk from the house
Lat Pulldown close grip
Pullups
Pendalay rows
DB rows
Preacher Curls
Hammer Curls
Baysen Curls
Tricep pic instead of Biceps
View attachment 167373

Damn that prosciutto dish looks insanely delicious!!!

What barramundi taste like? They're like semi endangered right? We don't get it over here, atleast anywhere I've seen.

Have you gained weight already cuz you're looking bigger but you barely started you're cycle. Thats sweet horseshoe and the delts are lookn blown up too. Funny cuz you didn't even hit those muscles directly either.

 

[Alice_In_Ironland]

Gone away for a few days.
Last night's dinner: Barramundi, Prawn linguine, prosciutto pastry cream cheese
View attachment 167371

Gym this morning, only a 2min walk from the house
Lat Pulldown close grip
Pullups
Pendalay rows
DB rows
Preacher Curls
Hammer Curls
Baysen Curls
Tricep pic instead of Biceps
View attachment 167373

Horseshoes

Solid session + a 2 min walk to the gym… living the dream!

 

[Freki]

What barramundi taste like?

Its flaky fish , fairly sweet flesh. Occasionally you get muddy ones but this was top notch. Not endangered at all and huge farms growing them . Awesome to catch, real predators they smash baits hard.

Have you gained weight already cuz you're looking bigger but you barely started you're cycle.

Yeah glycogen and water lol.
Walking around weight about 89kg.
Felt huge and swollen yesterday and the one jumper I packed doesn't fit me anymore. Wetsuit lvls of tightness
Joys of growing

 

[Freki]

Horseshoes

Solid session + a 2 min walk to the gym… living the dream!

Thankyou

Another session pushed out this morning , 2 more days and back home.
Gym habit really gets addictive, couldn't imagine skipping a full week

 

[BeMe]

Its flaky fish , fairly sweet flesh. Occasionally you get muddy ones but this was top notch. Not endangered at all and huge farms growing them . Awesome to catch, real predators they smash baits hard.


Yeah glycogen and water lol.
Walking around weight about 89kg.
Felt huge and swollen yesterday and the one jumper I packed doesn't fit me anymore. Wetsuit lvls of tightness
Joys of growing

Its funny when you just keep outgrowing everything. Let's you know you're making a real difference.

My wedding ring hasn't fit since my first cycle and I've had to resize all my watches twice now.

My wife's cool with waiting a couple years before I resize the ring. I barely ever wear it anyway lol

 

[Freki]

Its funny when you just keep outgrowing everything. Let's you know you're making a real difference.

My wedding ring hasn't fit since my first cycle and I've had to resize all my watches twice now.

My wife's cool with waiting a couple years before I resize the ring. I barely ever wear it anyway lol

I went the other way , was 105kg when we got the rings, i lost the weight and my fingers shrunk, ring slipped off one day never to be seen again

 

[BeMe]

I went the other way , was 105kg when we got the rings, i lost the weight and my fingers shrunk, ring slipped off one day never to be seen again

Ahhh that sux. Was the wife pissed? You woulda grown back into it eventually too.

I never knew you were a big guy. You literally have no signs of it at all. Thought you were one of those skinny dudes who got jacked

Our rings don't cost much and they're easily replaced anyway. My wife's ring was worth more than my car when I bought it for her LOL. That thing is fully insured

 

[LevButlerov]

Gone away for a few days.
Last night's dinner: Barramundi, Prawn linguine, prosciutto pastry cream cheese
View attachment 167371

Gym this morning, only a 2min walk from the house
Lat Pulldown close grip
Pullups
Pendalay rows
DB rows
Preacher Curls
Hammer Curls
Baysen Curls
Tricep pic instead of Biceps
View attachment 167373

I would eat that right now so tasty @Freki and HUGE arms you getting thick

 

[Freki]

Ahhh that sux. Was the wife pissed? You woulda grown back into it eventually too.

I never knew you were a big guy. You literally have no signs of it at all. Thought you were one of those skinny dudes who got jacked

Our rings don't cost much and they're easily replaced anyway. My wife's ring was worth more than my car when I bought it for her LOL. That thing is fully insured

Nah she wasn't so worried, we never replaced it.

Ill see if i can find some pics , was only that big for about 4 years

 

[Freki]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

 

[Coolguy]

Good increase in weight brother.
Have you been sorting out your posing would love to see some of your poses

 

[Freki]

Good increase in weight brother.
Have you been sorting out your posing would love to see some of your poses

Thanks bro
No i haven't, msgd pigsy this morning for posing coach recommendations, im going to need a lot of work with it

 

[LevButlerov]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

you're looking good really dialing in bigger for sure! @Freki

 

[Freki]

you're looking good really dialing in bigger for sure! @Freki

Thanks @LevButlerov
Bit by bit

 

[Coolguy]

Thanks bro
No i haven't, msgd pigsy this morning for posing coach recommendations, im going to need a lot of work with it

Can't wait brother. Keen to see how you turn out.

 

[stevesmi]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

@Freki good job on this update. I like how you go through each day and track the calories. It's good also to cycle them. I agree with that.

 

[2Thick]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

Looking really good man. Cycling your calories like this is keeping your weight stable. It's amazing how that works. @Freki

 

[BeMe]

Nah she wasn't so worried, we never replaced it.

Ill see if i can find some pics , was only that big for about 4 years

Man hard to believe with your physique today.

Lol so you're like me and never wear a ring eh. There's something fruity about a guy wearing a ring imo lol. Everytime I put a ring on it just feels wrong. Rings are for women.

I only break mine out for special occasions but now that it doesn't fit I don't even have to do that anymore lol

 

[BeMe]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

Damn bro you're filling out fast. Your backs gotten a bunch wider from your first pic. You're a grower and a shower lol

 

[Ulter]

Thanks bro
No i haven't, msgd pigsy this morning for posing coach recommendations, im going to need a lot of work with it

I'm sure PIGZ can help you but if you do it in person it's doubly effective. @Freki Kinda hard to show someone posing over the internet.

 

[ROIDDERS]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

Keep pumping that iron, man, and keep hitting those calories. @Freki that's what you have to do if you want to succeed.

 

[ceo]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

bro, amazing job. As always I like how you lay out the calories. It's hard to calculate how much you're getting in and out but you're doing your best. @Freki

 

[Freki]

@Freki good job on this update. I like how you go through each day and track the calories. It's good also to cycle them. I agree with that.

Thats happened by accident, ill have to look into it

Looking really good man. Cycling your calories like this is keeping your weight stable. It's amazing how that works. @Freki

Cheers bro

 

[Freki]

Man hard to believe with your physique today.

Lol so you're like me and never wear a ring eh. There's something fruity about a guy wearing a ring imo lol. Everytime I put a ring on it just feels wrong. Rings are for women.

I only break mine out for special occasions but now that it doesn't fit I don't even have to do that anymore lol

Yeah no ring , I never felt comfortable with it on,

Damn bro you're filling out fast. Your backs gotten a bunch wider from your first pic. You're a grower and a shower lol

Thanks Bro @BeMe
Never seems fast enough, even with peds its a slow procesd

 

[Freki]

I'm sure PIGZ can help you but if you do it in person it's doubly effective. @Freki Kinda hard to show someone posing over the internet.

Agreed , was asking for local posing coaches

 

[Freki]

Keep pumping that iron, man, and keep hitting those calories. @Freki that's what you have to do if you want to succeed.

Yeah , its not to bad so long as your consistent with it, and then the success comes.

bro, amazing job. As always I like how you lay out the calories. It's hard to calculate how much you're getting in and out but you're doing your best. @Freki

Thanks bro @ceo , close enough lol

 

[BeMe]

Yeah no ring , I never felt comfortable with it on,

Thanks Bro @BeMe
Never seems fast enough, even with peds its a slow procesd

Like you said bro, it's a process. But you're progressing pretty quick considering you haven't even come close to reaching saturation yet. Early signs are lookn really good

 

[Mobster]

Agreed , was asking for local posing coaches

Worth 1-2 lessons in person

 

[EvoNexus]

Here he is, game time mate. Time to show everyone how much you got in the tank brother, ill be with ya the whole ride
Physique or classic?

You wouldnt ready about it @BeMe actually has a Canadian Hemlock plantation

game time bro physique or classic? keen to see the check-in pics

 

[Allupfromhere]

game time bro physique or classic? keen to see the check-in pics

Physique im pretty sure brother

 

[stevesmi]

Thats happened by accident, ill have to look into it

Still I'm a big believer in cycling calories.

 

[ceo]

Thanks bro @ceo , close enough lol

Bro's EVO family love.

 

[ROIDDERS]

Yeah , its not to bad so long as your consistent with it, and then the success comes.

Keep up the good work. That's what it's all about.

 

[Ulter]

Agreed , was asking for local posing coaches

do you live far away from Pigsy? Maybe you can take a drive out to see him.

 

[RoySimpson]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

@Freki Looking strong bro slowly gaining!

 

[ballin2504]

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

@freki

Check in update

Calories:
T 3330
F 3020
S 3080
S 3000
M 2880
T 2990
W 3160

Fasted weight: 86.8kg
Previous weight: 86.4kg
Starting weight: 85.2kg

@Freki looking really good man. Looks like you’ve leaned up quite a bit

 

[Allupfromhere]

Whats news brother, hows the rest of the week been?

 

[Freki]

Whats news brother, hows the rest of the week been?

All good bro, back from holidays, and dialed back in. Great leg session yesterday.
Sometimes feel like there is more i could be doing, Starting to realise body-building is pretty lazy sport, you workout hard for an hour a day, then just eat and recover.

How's life treating you?

 

[Allupfromhere]

All good bro, back from holidays, and dialed back in. Great leg session yesterday.
Sometimes feel like there is more i could be doing, Starting to realise body-building is pretty lazy sport, you workout hard for an hour a day, then just eat and recover.

How's life treating you?

Hahahaha too good.

Yeah was good copped a tweak in my back at work and has put me out QL inflamed and causing me shit. Hopefully wont be hindering too long, just keeping up on nutrition and now im walking a little better will shift the workouts around for the weel and do what i can.

Pretty gutted though was really starting to build some momentum

 

[Freki]

Hahahaha too good.

Yeah was good copped a tweak in my back at work and has put me out QL inflamed and causing me shit. Hopefully wont be hindering too long, just keeping up on nutrition and now im walking a little better will shift the workouts around for the weel and do what i can.

Pretty gutted though was really starting to build some momentum

Bugger, we really take being fit for granted ,
Whats the fix with QL ? Just rest hey?
Which side?

 

[Allupfromhere]

Bugger, we really take being fit for granted ,
Whats the fix with QL ? Just rest hey?
Which side?

Above the left iliac, i have some mobility movement for when the inflammation goes down. Rest and bulk tb/bpc lol

 

[Freki]

What a start to the Aussie day long weekend

Went out for a Boys day Thursday, bit of a catch up with the lads and a fish. Weather said it was blowing 25knots but we still went anyway in a 4x4 convoy.

First cast absolute bullet sstraight out 70mtrs and by the time I flicked the bail the rod bent over, Yes the bite was hot ! what a session 3 hours of hectic madness , screaming and hollering and smiles all around. I lost count at 20, we kept a few with rest going back and stopped once the bait ran out.

Bit windy to camp on the beach so headed inland, everyone was in a great mood, got the bbq cranking and a couple of the boys opened up on current troubles.

Came away feeling so grateful for this life, a healthy family, healthy relationships and a calm mind. Make sure you check in on your boys , some of them are going through hell and just need a show of support.

Then best till last, Get back home and some EVO merch was waiting for me
Absolutely love it

 

[Pigsy]

What a start to the Aussie day long weekend

Went out for a Boys day Thursday, bit of a catch up with the lads and a fish. Weather said it was blowing 25knots but we still went anyway in a 4x4 convoy.

First cast absolute bullet sstraight out 70mtrs and by the time I flicked the bail the rod bent over, Yes the bite was hot ! what a session 3 hours of hectic madness , screaming and hollering and smiles all around. I lost count at 20, we kept a few with rest going back and stopped once the bait ran out.

View attachment 171758
View attachment 171759
View attachment 171760
Bit windy to camp on the beach so headed inland, everyone was in a great mood, got the bbq cranking and a couple of the boys opened up on current troubles.

Came away feeling so grateful for this life, a healthy family, healthy relationships and a calm mind. Make sure you check in on your boys , some of them are going through hell and just need a show of support.

Then best till last, Get back home and some EVO merch was waiting for me
Absolutely love it
View attachment 171761

That's a good fit on your brother. I got one right. @Sheshredz

 

[LevButlerov]

What a start to the Aussie day long weekend

Went out for a Boys day Thursday, bit of a catch up with the lads and a fish. Weather said it was blowing 25knots but we still went anyway in a 4x4 convoy.

First cast absolute bullet sstraight out 70mtrs and by the time I flicked the bail the rod bent over, Yes the bite was hot ! what a session 3 hours of hectic madness , screaming and hollering and smiles all around. I lost count at 20, we kept a few with rest going back and stopped once the bait ran out.

View attachment 171758
View attachment 171759
View attachment 171760
Bit windy to camp on the beach so headed inland, everyone was in a great mood, got the bbq cranking and a couple of the boys opened up on current troubles.

Came away feeling so grateful for this life, a healthy family, healthy relationships and a calm mind. Make sure you check in on your boys , some of them are going through hell and just need a show of support.

Then best till last, Get back home and some EVO merch was waiting for me
Absolutely love it
View attachment 171761

Beautiful fish and beautiful EVO gear this is an amazing look! @Freki @stevesmi check this fish haul

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

What a start to the Aussie day long weekend

Went out for a Boys day Thursday, bit of a catch up with the lads and a fish. Weather said it was blowing 25knots but we still went anyway in a 4x4 convoy.

First cast absolute bullet sstraight out 70mtrs and by the time I flicked the bail the rod bent over, Yes the bite was hot ! what a session 3 hours of hectic madness , screaming and hollering and smiles all around. I lost count at 20, we kept a few with rest going back and stopped once the bait ran out.

View attachment 171758
View attachment 171759
View attachment 171760
Bit windy to camp on the beach so headed inland, everyone was in a great mood, got the bbq cranking and a couple of the boys opened up on current troubles.

Came away feeling so grateful for this life, a healthy family, healthy relationships and a calm mind. Make sure you check in on your boys , some of them are going through hell and just need a show of support.

Then best till last, Get back home and some EVO merch was waiting for me
Absolutely love it
View attachment 171761

Killer day out man, I spend alot of time down the river doing the same thing, must get out on the beach one day.

 

[Freki]

Killer day out man, I spend alot of time down the river doing the same thing, must get out on the beach one day.

Yeah bro , great vibes and great way to de stress , I use to go every week then life gets in the way