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bros, deadlifts are no joke. When you do them, it's like life moves in front of you. They are very tough and very challenging. @Tankie
i was never a gymnast lol. but my gym had monkey bars and i started doing those. at first i sucked at it, but the more i worked at it the better i got where i turned into a monkey jumping around up there. it was fun too. did WONDERS for my biceps and back
Lmao! Planet fitness has about 7 feet of bars. I may have to start including them into the routine.
Might be a little weird to show up at the local elementary school. Officer officer I promise I’m just working out.
i could not even come close to doing them as a kid. i was super weak !
Nice update brother
Bros, they are no joke.
We'll never be satisfied. That's just the type of alphas we are.
Might be tough managing estrogen with that much nandralones and gyno could be a real threat with that combo
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macros stable
keep it up
Keep up the good work and balance things out. Everything will turn out fine.
2/6/26
Cardio
20 mins
Mach sup press 23@115, 20@125, 20@125
Pushups 30, 30, 28,
Db L to H raises 20@20’s 20@20’s, 20@20’s
SM tri press 20@75, 25@75, 20@85
H to L cable crossovers 20@20, 20@25, 22@&25
OH tri ext 20@40 15@45, 18@40
Str bar pushdowns dropset @ 60
55 mins
Cardio
20 mins
Cardio
20 mins
Mach sup press 23@115, 20@125, 20@125
Pushups 30, 30, 28,
Db L to H raises 20@20’s 20@20’s, 20@20’s
SM tri press 20@75, 25@75, 20@85
H to L cable crossovers 20@20, 20@25, 22@&25
OH tri ext 20@40 15@45, 18@40
Str bar pushdowns dropset @ 60
55 mins
Cardio
20 mins
Attachments
You don’t think EQ helps with the estrogen dilemma? I’ve ran Test/NPP @ 350/210 (w/Proviron) for a nice 12 week cycle in the past.
I get that’s me and we’re all different so I’m just asking.
Thank you sir!Nice quick update bro
In due time right!
You have a point. Always room for improvement.
I think I am gonna try and add another meal so I can get away from the second shake.macros stable
Its not really estrogen you need to worry about, but the Estrogen like symptoms that come with nandralones cover of the progesterone effects. I don't think EQ can help on that front. Proviron will, but I'd still be a bit worried.
If you're gonna keep your dosing the same and add 200mg of NPP a week it might be a good idea to get some cabergoline and have it on hand if you start getting estrogenic sides.
Gotcha! Thank you for the explanation.
I do step up my blood work to include prolactin when I’m on NPP so I guess I’ve been fortunate.
With that said, I probably should have some on hand to use as needed. Thanks again!
LevButlerov
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lets add it
Sounds good. I don't have any personal experience in this regard but I have seen a bunch of members talk about how the symtpoms can almost blow up over night.
There is a school of thought to avoid Nandralones all together because of the difficulty managing sides.
Regular bloodwork is a smart move. Keep yourself safe bro
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Plugging away
@Tankie nice job on this. The cardio is looking really strong. The pull-ups and the wide-grip rows are also on point. I like these rope curls drop sets.
Bros, looking really nice on this. I like the pull-ups that you put together and then finishing off with cardio; definitely on point. 55-minute workout and then cardio 20 minutes is a good training session. @Tankie
EVO family wants to turn you alpha for sure.
Atta boy on this training session. It's looking really good. @Tankie the pull-ups and lat pull-downs are looking incredible. Keep up the good work.
Yes, sir, you are doing great. Evo family appreciates you
@Tankie nice job on the different pulling exercises. It feels good to put together a nice pull split. Makes your back and arms really nice.
Wow this is a really good workout session. The pull-ups are looking really good to start it off and you got 60 repetitions. That is very impressive. Most people can't even do five. @Tankie
That was 3 seats lol. Looks like I forgot to put the last one in.volume going well
That’s all we can ask of ourselves!
I ain’t going to lie the 2nd cardio is like ugh for the first 5 mins then it’s just like anything else.
Thank you sir! Keep putting in work, results are bound to come. Just finished 4 weeks so not quite the meat and potatoes of the cycle but mind and body is starting to transform.
As I appreciate all of you guys! Definitely a lifetime experience you can’t take away!
It’s all a work in progress. The pumps are a great feeling!
Just noticed I forget to put 3rd set down on two exercises. Seem to forget that sometimes. Pull-up's really are one of my favorites. Been stuck on 21 the first set now for like 3 weeks. Time to break through!
that makes you stronger
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3 sets is a win
Massive amount of volume there bro.
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Good bump
I like the front squat work and sm squats 165 NICE! @Tankie@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
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Massive leg session, I feel like I need a break just from reading that hahaha well done man
Nice weight on these movements brother
It's always a work in progress. It's a battle forever.
It's gonna happen, trust me.
That's what it's all about, man: EVO family in the house.
Using AAS to manage E2 seems to work for those very lean. It should not be relied on.
Ah speaking of meat and potatoes, I had that last night. My neighbor cooked some up for me and brought it over. She's an elderly woman. She likes to cook for me.
Bros, it's going to be fun. You're going to watch yourself transform.
Agreed. I've asked people to compare it against a cycle cost. That can still be $1000 for many vs a $100 or so per N2Guard tub
That's a good looking leg workout mate. I'm a big fan of the different lunge variations, with reverse lunges from a small step being my favourite. By front lunges do you mean lunging forward then back up? Nice work on the leg press with 20 reps at 400+ as well!
@Tankie numbers look good.......
@Tankie Solid session great update!
Short and sweet update brother
@Tankie nice training update. Good to see these cardio in there
Hello! Went A-wall there for a minute. Just kinda tied up with work.
Yesterday was that first day in a very long time that I felt like I was in a slump at the gym. I plugged through it but everything felt exhausting, cardio and weights.
Update on night sweats: last two nights were definitely better. It’s really all manageable just have to ask myself if it’s worth waking up in a pool of sweat lol. Fruit juice before bed I feel is helping thank you @BeMe.
Last night out for dinner was steak and vegetables but I did split a dessert with the wife. Hey we’re only human. Besides that I’m probably close to my highest calories since I was fat - 4000 clean calories.
Everyone I missed the past couple of days I will reach back out later. Thank you all for being there!
2/11/26
Cardio
20 mins
Pull-ups 22, 18, 15
Deadlifts 17@115, 20@115, 20@115
Chest supported rows 20@25’s, 20@25’s, 20@25’s
Wide grip rows 20@85, 20@85, 20@85
Hammer curls 20@25’s, 20@25’s, 20@25’s
Bayesian curls 20@20, 15@20, 20@20
Str bar curl dropset @ 50
60 mins
Cardio
20 mins
Yesterday was that first day in a very long time that I felt like I was in a slump at the gym. I plugged through it but everything felt exhausting, cardio and weights.
Update on night sweats: last two nights were definitely better. It’s really all manageable just have to ask myself if it’s worth waking up in a pool of sweat lol. Fruit juice before bed I feel is helping thank you @BeMe.
Last night out for dinner was steak and vegetables but I did split a dessert with the wife. Hey we’re only human. Besides that I’m probably close to my highest calories since I was fat - 4000 clean calories.
Everyone I missed the past couple of days I will reach back out later. Thank you all for being there!
2/11/26
Cardio
20 mins
Pull-ups 22, 18, 15
Deadlifts 17@115, 20@115, 20@115
Chest supported rows 20@25’s, 20@25’s, 20@25’s
Wide grip rows 20@85, 20@85, 20@85
Hammer curls 20@25’s, 20@25’s, 20@25’s
Bayesian curls 20@20, 15@20, 20@20
Str bar curl dropset @ 50
60 mins
Cardio
20 mins
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Nice update bro. Epic amount of deadlifts there
I’m actually digging this cardio @LevButlerov has me doing. 3 miles/day 6 out of 7 days. Would have never thought it.
Some days those are the best ones. I needed it after leg day.Short and sweet update brother
Thanks brother!
Slowly trying to bump the weight but at the same time keep the reps.
I think the leg press is what did me in lol. Took me almost 3 days to recover.
Yes on the front lunges. If I get bored I’ll throw a set of Bulgarian split lunge in there just to change it up.
Nothing wrong with a hearty meal of meat and potatoes. Always sticks to the ribs a little longer than I like though. Good Sunday food.
I’m not that lean yet so I will heed the advice. Thanks!
Thanks brother! Just started following your log. Good stuff your doing!
Thanks bro! Couldn’t quite match my previous week. Just gotta try harder next.Nice update bro. Epic amount of deadlifts there
Felt a lot better today. Hoping yesterday was just a one off.
2/12/26
Cardio
20 mins
Db side raises 25@15, 25@15, 25@15,
Db reverse fly’s 25@15, 25@15, 25@15
Db front raise 26@15, 25@15, 20@20
Arnold press 15@35’s, 15@30’s, 15@25’s
Lying leg raises - 125x
Cable crunch 30@75
45 mins
Cardio
20 min HIIT 1.65 miles
2/12/26
Cardio
20 mins
Db side raises 25@15, 25@15, 25@15,
Db reverse fly’s 25@15, 25@15, 25@15
Db front raise 26@15, 25@15, 20@20
Arnold press 15@35’s, 15@30’s, 15@25’s
Lying leg raises - 125x
Cable crunch 30@75
45 mins
Cardio
20 min HIIT 1.65 miles
Attachments
I am running something very similar today. Great update bro
Potatoes are amazing. They're a great carb source and have a lot of nutrition.
LevButlerov
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Felt better is good
keep pushing it and get it in with macros
2/13/26
Cardio
20 mins
Pushups 40, 30, 30
DB incline press 12@120, 20@90. 23@90
Standing DB crossovers 20@20’s, 20@20’s, 20@20’s
Db fly’s 20@30’s, 20@30’s, 20@30’s
Rope pushdown 15@35, 20@30, 25@30
Str bar pushdown 25@50, 20@50, 20@50
OH extensions 15@40, 20@30, 20@30
L to H cable crossovers 30@15 20@20 20@20
60 mins
Cardio
Cardio
20 mins
Pushups 40, 30, 30
DB incline press 12@120, 20@90. 23@90
Standing DB crossovers 20@20’s, 20@20’s, 20@20’s
Db fly’s 20@30’s, 20@30’s, 20@30’s
Rope pushdown 15@35, 20@30, 25@30
Str bar pushdown 25@50, 20@50, 20@50
OH extensions 15@40, 20@30, 20@30
L to H cable crossovers 30@15 20@20 20@20
60 mins
Cardio
Attachments
Great update bro. Ton of volume as usual in your sessions.
Glad the fruit juice is helping!
I've noticed the same thing that my first day back after taking 2 days off is usually sub par. One rest day does me fine, but there's something about 2 days it's like your body forgets what to do and there's a learning curve again or somethn. Feels like your body forgot how to go hard and it's being a little bitch and won't give you want you want lol. I find second day back training all cob webs are shaken off and you're back strong again.
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noticed your carbs stay same lets cycle them up a bit and down on training non training days more @Tankie
What’s that look like?
5 of the 7 days I would like to thing they are hard training days.
1 day is cardio and abs
1 day is cardio and shoulders.
Hard training day vs non.
2/14/26
Cardio
20 mins
Pull ups 22, 18, 16
Lat pull downs 20@100, 20@100, 20@100
Wide grip rows 20@85, 20@85, 20@85
V grip pulldown 20@100, 20@100, 30@100
Hammer curls 20@20’s, 20@20’s, 20@20’s
Ez bar curl 15@40, 25@40, 25@40
Incline db curls 15@15’s, 16@15’s, 20@15’s
70mins
Cardio
20 mins
Cardio
20 mins
Pull ups 22, 18, 16
Lat pull downs 20@100, 20@100, 20@100
Wide grip rows 20@85, 20@85, 20@85
V grip pulldown 20@100, 20@100, 30@100
Hammer curls 20@20’s, 20@20’s, 20@20’s
Ez bar curl 15@40, 25@40, 25@40
Incline db curls 15@15’s, 16@15’s, 20@15’s
70mins
Cardio
20 mins
Attachments
This might help. Calories burned pulled from apple watch.
Maybe provide base carb intake for one of days below and I’ll do ratio for rest of days.
Monday: 525
Tuesday: 675
Wednesday: 675
Thursday: 650
Friday: 720
Saturday: 735
Sunday: 420
Great volume on the back and bi's brother. Working it really hard
Workout looks good mate. Nice work on the db incline after already smashing the push-ups.
Geez that's an awesome effort on the pull-ups there!
For the carb cycling most would either do training day and non training day or the 3-4 most demanding days (always legs) as the high days. Can do high, medium and low as well.
Im trying! Some days seem to better than others and vice versa. Consistency is key!Great volume on the back and bi's brother. Working it really hard
Bro! Finally past the 21 mark on the pullups. Only one but that’s all that matters.
Pushups felt good. I was mentally prepared to pump those out.
I believe I can do whatever with a baseline to go off of. Right now I’m just doing say 250 because but really don’t know what I’m looking for. Understanding the why and what would be nice. I’m all ears.
I added a banana, @Mobster, to the nightly list and it seemed to help too.
Two days off just sucks for me. I’m getting ready to go into a rest day tomorrow and am already envisioning my Tuesday mentally. My Thursday to Sunday can be exhausting so technically the Monday off makes a lot of sense for me.
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I would cycle carbs +100 on training days -100 on non training days
Not quite the output as last Sunday but still a good leg day. I think the bump on the last set of squats got me.
2/15/26
Front lunges 20@30’s 20@30’s 20@30’s
SM squats 15@135, 15@155, 12@205
Leg ext 15@120, 15@100, 15@110
Leg curl 15@70 15@75, 15@75
Leg press 15@437 15@437, 25@437
Calf raises 3 sets to failure
Db shrug 20@175, 20@175, 20@120
Decline bench abs 10mins
80 mins
Picture of my every day breakfast. @rizzlekdizzle bet you can’t guess what’s on the eggs lol!
2/15/26
Front lunges 20@30’s 20@30’s 20@30’s
SM squats 15@135, 15@155, 12@205
Leg ext 15@120, 15@100, 15@110
Leg curl 15@70 15@75, 15@75
Leg press 15@437 15@437, 25@437
Calf raises 3 sets to failure
Db shrug 20@175, 20@175, 20@120
Decline bench abs 10mins
80 mins
Picture of my every day breakfast. @rizzlekdizzle bet you can’t guess what’s on the eggs lol!
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I'm all in on Cholula!
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That is Totally CHOLULA!!!!
lol yep. I was reading/following @rizzlekdizzle log and noticed you guys talking about it. Thought it was funny.
When it’s mostly egg whites you have to add some other flavor!
I’m posting this a little early to get an idea/suggestions on today’s carbs. Today being mainly cardio I’m gonna try and drop to 150-175 in carbs.
Btw… EQ may be making a presence going into the 6th week. Mentally just want to keep going. Instead of 20 mins of cardio before and after, I did 24 mins twice for a total of 4 miles. Have to see if I get same results tomorrow.
2/16/26
Cardio
24 mins 2 miles
30 min abs
Cardio
24 mins 2 miles
@LevButlerov
Btw… EQ may be making a presence going into the 6th week. Mentally just want to keep going. Instead of 20 mins of cardio before and after, I did 24 mins twice for a total of 4 miles. Have to see if I get same results tomorrow.
2/16/26
Cardio
24 mins 2 miles
30 min abs
Cardio
24 mins 2 miles
@LevButlerov
Cholula rules!!!
Have you ever tried Valentina? I would say it gives Cholula a run for its money.Cholula rules
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