Veteran Log 2026 lifestyle and cycle log - Testosterone, Deca, Proviron Retatrutide

[Kopite67]

Love it! Another good read. I think everyone can take something from those deadlifts and how important it is to know when to pull up and live to lift another day... I know that hits home for me.

Those meals too! I gotta ask you, what brand protein water are you using? cos those numbers are noice

Thanks brother. Really is one of the first times I let it go. Was really hard to do actually.
Protein wise I use muscle nation and double the scoop. It mixes so well in water. Get it at Woolworths even.

 

[kamsikazee]

11th February log update

Weight and BP
Weight 108.1
BP 113/59 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - ceased
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - 340g lean chicken thighs, Tabbouleh Salad P102 C60 F27 Cal 1,010
Meal 6 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken pasta P41 C59 F26 Cal 640


Daily Total
P 385
C 190
F 114
Cal 3496

Sleep
6.5 hrs. Best nights sleep for a while. Only up twice for a bathroom visit. Straight back to sleep. Actually felt rested for once

Training
Rest day.

Daily thoughts
Physically I feel good today. My back is fine from deads due to stopping when I did, so I am really quite pleased with myself for that. Live to lift another day.
I have been mulling over changes to my program by adding a day back and making it high rep shoulders on their own.
This will allow me to add back ext and good mornings in on back day and legs day respectively after moving the shoulders in their currently.
More to come on that one.

Much Love Evo Fam .

Pics
Meal 5
View attachment 181576
Art in Oz
View attachment 181572
Gods art this morning
View attachment 181573
A flock of Cockatoo's.
View attachment 181574
Tango the Alpaca in all his wet glory

Great update. A well deserved rest day!!

I love your gym setup too!!

 

[Kopite67]

Great update. A well deserved rest day!!

I love your gym setup too!!

Thanks brother. Actually needed this rest day

 

[LevButlerov]

11th February log update

Weight and BP
Weight 108.1
BP 113/59 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - ceased
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - 340g lean chicken thighs, Tabbouleh Salad P102 C60 F27 Cal 1,010
Meal 6 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken pasta P41 C59 F26 Cal 640


Daily Total
P 385
C 190
F 114
Cal 3496

Sleep
6.5 hrs. Best nights sleep for a while. Only up twice for a bathroom visit. Straight back to sleep. Actually felt rested for once

Training
Rest day.

Daily thoughts
Physically I feel good today. My back is fine from deads due to stopping when I did, so I am really quite pleased with myself for that. Live to lift another day.
I have been mulling over changes to my program by adding a day back and making it high rep shoulders on their own.
This will allow me to add back ext and good mornings in on back day and legs day respectively after moving the shoulders in their currently.
More to come on that one.

Much Love Evo Fam .

Pics
Meal 5
View attachment 181576
Art in Oz
View attachment 181572
Gods art this morning
View attachment 181573
A flock of Cockatoo's.
View attachment 181574
Tango the Alpaca in all his wet glory
View attachment 181575

good bp and I like how you are keeping the protein high, very pro of you @Kopite67 and LOL Alpaca

 

[ROIDDERS]

White oak I believe brother. I have a Claret Ash that is even better, but I need to wait till Autumn for that one. Colour change is spectacular

Are those native to your area or were they brought over from Europe?

 

[Kopite67]

Are those native to your area or were they brought over from Europe?

Both of those are imports I believe. I will actually have to look up our native trees that we have aapart from gum trees. Really interesting question. I will get back to you

 

[ROIDDERS]

Both of those are imports I believe. I will actually have to look up our native trees that we have aapart from gum trees. Really interesting question. I will get back to you

Yeah I think a lot of things in Australia are imported.

 

[BeMe]

Oh you noticed that
No not the rougue, that is probably the landmine T-bar row. Love that handle.
Leg Press is MegaTec I think. German still, but they stopped selling it.

Man so you guys get all the cool Euro stuff down there eh. Its so hit and miss with what we get up here.

Can you buy rep and rogue stuff easily down there or is it crazy expensive?

 

[Kopite67]

Man so you guys get all the cool Euro stuff down there eh. Its so hit and miss with what we get up here.

Can you buy rep and rogue stuff easily down there or is it crazy expensive?

We can get rogue but it is pricey, why I use my supplier. What is rep?
We also get tons of ForceUSA at cheapish prices.

 

[BeMe]

We can get rogue but it is pricey, why I use my supplier. What is rep?
We also get tons of ForceUSA at cheapish prices.

You don't know Rep fitness? They're Rogue's biggest competitor but not USA made. I'm surprised they're not over there.

Brooo the force USA G20..sexxxy!

If I move I might try and see if I can sell my gym with the house and buy one of those at my new place. I want that rack sooo bad

 

[Kopite67]

You don't know Rep fitness? They're Rogue's biggest competitor but not USA made. I'm surprised they're not over there.

Brooo the force USA G20..sexxxy!

If I move I might try and see if I can sell my gym with the house and buy one of those at my new place. I want that rack sooo bad

No haven't heard of Rep. I will have to look up the G20 as well. We have pretty good suppliers here

 

[Kopite67]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift

More magpies

Sunrise

Rainbow yesterday

 

[jenkemj]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Big lift bro!

 

[Kopite67]

Big lift bro!

Thanks bro.

 

[Stans]

Stacked leg press mate
Know what you are talking about when it comes to injuries. Had a couple of slight niggles the past few weeks myself. It’s better to back off and live to fight another day sometimes as you get older haha

 

[Allupfromhere]

11th February log update

Weight and BP
Weight 108.1
BP 113/59 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - ceased
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - 340g lean chicken thighs, Tabbouleh Salad P102 C60 F27 Cal 1,010
Meal 6 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken pasta P41 C59 F26 Cal 640


Daily Total
P 385
C 190
F 114
Cal 3496

Sleep
6.5 hrs. Best nights sleep for a while. Only up twice for a bathroom visit. Straight back to sleep. Actually felt rested for once

Training
Rest day.

Daily thoughts
Physically I feel good today. My back is fine from deads due to stopping when I did, so I am really quite pleased with myself for that. Live to lift another day.
I have been mulling over changes to my program by adding a day back and making it high rep shoulders on their own.
This will allow me to add back ext and good mornings in on back day and legs day respectively after moving the shoulders in their currently.
More to come on that one.

Much Love Evo Fam .

Pics
Meal 5
View attachment 181576
Art in Oz
View attachment 181572
Gods art this morning
View attachment 181573
A flock of Cockatoo's.
View attachment 181574
Tango the Alpaca in all his wet glory
View attachment 181575

Brother I love hearing this.
That is proper growth right there. Knowing when to shut it down on deads instead of forcing it is huge. Old versions of us would have pushed it just to say we did. Now it is about staying in the game long term. Live to lift another day is not just a saying, it is how you keep progressing year after year.
I am genuinely glad your back pulled up fine. That alone makes the call worth it. Nothing better than waking up the next day feeling solid and knowing you made the smart move.
The program changes sound well thought out too. Giving shoulders their own high rep day is going to let you really focus on them properly instead of squeezing them in when you are already cooked. And sliding back extensions and good mornings into back and legs just makes sense. It feels cleaner. More intentional.
I rate the way you are approaching this. Not emotional, not ego driven. Just adjusting, refining and moving forward.
Proud of you bro. Keep building.

 

[FluffyBunny]

love the animal pix and scenery bro bringing something different to your log and i agree on your daily thoughts knowing your bodys limits is crucial at our age keep grinding bro! love ya work

 

[kamsikazee]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Great update brother. That double betty burgers sounds delicious.

Love to see that you are aware of your bodies limits, even if you want to push yourself through them, you don't want to be forcing and risking injuries! We are in this for the long term, better to be fit to fight another day!

Do you feed the magpies?

 

[waggat]

Yeah I know at some stage I will have to walk a few hundred metres or so...... I'm going to look at ellipticals at some point since my knees do not take too much pounding well.
Monolift is fucking bro. I have GHR, leg press, pull-down, and yes the ironmaster.
I need the jammer arms and the belt squat you can attach to the rack. Then I will be done......for a month or 2 . Purchasing stuff for the gym is like a sick addiction, just can't stop
Pic below of it.
View attachment 181419

Awesome setup mate. Wish I'd kept my home gym. Sold it all a few years ago.

11th February log update

Weight and BP
Weight 108.1
BP 113/59 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - ceased
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - 340g lean chicken thighs, Tabbouleh Salad P102 C60 F27 Cal 1,010
Meal 6 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken pasta P41 C59 F26 Cal 640


Daily Total
P 385
C 190
F 114
Cal 3496

Sleep
6.5 hrs. Best nights sleep for a while. Only up twice for a bathroom visit. Straight back to sleep. Actually felt rested for once

Training
Rest day.

Daily thoughts
Physically I feel good today. My back is fine from deads due to stopping when I did, so I am really quite pleased with myself for that. Live to lift another day.
I have been mulling over changes to my program by adding a day back and making it high rep shoulders on their own.
This will allow me to add back ext and good mornings in on back day and legs day respectively after moving the shoulders in their currently.
More to come on that one.

Much Love Evo Fam .

Pics
Meal 5
View attachment 181576
Art in Oz
View attachment 181572
Gods art this morning
View attachment 181573
A flock of Cockatoo's.
View attachment 181574
Tango the Alpaca in all his wet glory
View attachment 181575

Good to hear about the sleep.

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Huge leg press even if you did slightly overdo it. At least with the gradual ramping you get that built in fatigue.

 

[Kopite67]

Awesome setup mate. Wish I'd kept my home gym. Sold it all a few years ago.

Good to hear about the sleep.

Huge leg press even if you did slightly overdo it. At least with the gradual ramping you get that built in fatigue.

Thanks bro. It will end up being endless reps soon. Not much space left on it.

 

[Kopite67]

Great update brother. That double betty burgers sounds delicious.

Love to see that you are aware of your bodies limits, even if you want to push yourself through them, you don't want to be forcing and risking injuries! We are in this for the long term, better to be fit to fight another day!

Do you feed the magpies?

Thanks brother. Yes it was delicious. I had the bare version without the bun, different but really nice.
It is something that I am only just starting to get better at. It is fear of injuries that does it since recovery takes sooooooo long these days.
Yes we do. Cheese for breakfast and dinner. When they play nice together, which is rare, we have had up to 30 at one time.

 

[Kopite67]

Stacked leg press mate
Know what you are talking about when it comes to injuries. Had a couple of slight niggles the past few weeks myself. It’s better to back off and live to fight another day sometimes as you get older haha

Absolutely brother

 

[Kopite67]

Brother I love hearing this.
That is proper growth right there. Knowing when to shut it down on deads instead of forcing it is huge. Old versions of us would have pushed it just to say we did. Now it is about staying in the game long term. Live to lift another day is not just a saying, it is how you keep progressing year after year.
I am genuinely glad your back pulled up fine. That alone makes the call worth it. Nothing better than waking up the next day feeling solid and knowing you made the smart move.
The program changes sound well thought out too. Giving shoulders their own high rep day is going to let you really focus on them properly instead of squeezing them in when you are already cooked. And sliding back extensions and good mornings into back and legs just makes sense. It feels cleaner. More intentional.
I rate the way you are approaching this. Not emotional, not ego driven. Just adjusting, refining and moving forward.
Proud of you bro. Keep building.

Thanks legend. Reading this gladdened my heart this morning. You constantly second guess if your approach is right, especially when you set your own programs, and to get this type of validation is fantastic, so once again thanks
Even woke up with 2 knees that didn't feel really sore, so got away with yesterday's effort *phew*.

 

[Kopite67]

love the animal pix and scenery bro bringing something different to your log and i agree on your daily thoughts knowing your bodys limits is crucial at our age keep grinding bro! love ya work

Thanks brother, it's appreciated greatly

 

[Tankie]

Seems to balance everything brother. I certainly have no e2 issues and at present my set up just works for me. At the end of the cycle I will reassess, discuss it with a few of my Evo brothers and Sisters and build a cycle again. My present scenario is if it ain't broke......

That’s exactly what I get out of it, balance. I wouldn’t do a nandrolone cycle without it.

 

[Kopite67]

That’s exactly what I get out of it, balance. I wouldn’t do a nandrolone cycle without it.

Totally agree brother

 

[BeMe]

No haven't heard of Rep. I will have to look up the G20 as well. We have pretty good suppliers here

I watched a review for an Aussie made rack today that looks amazing. Its called the Alpha Cut. Really cool design. Their weight stacks are small but other than that it's a pretty killer piece.

I feel like your wife is gonna hate me for bringing up all this stuff LOL

 

[BeMe]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Limp away you powerlifting strong man you!

Do you only like the wingettes and not the drums? I only like the wingettes and my wife only likes the drums so it works out great for us

 

[Kopite67]

I watched a review for an Aussie made rack today that looks amazing. Its called the Alpha Cut. Really cool design. Their weight stacks are small but other than that it's a pretty killer piece.

I feel like your wife is gonna hate me for bringing up all this stuff LOL

Fortunately she doesn't check Evo out, or all my secret advice that I get would be known. Won't mention it, but will check it out

 

[Kopite67]

Limp away you powerlifting strong man you!

Do you only like the wingettes and not the drums? I only like the wingettes and my wife only likes the drums so it works out great for us

It's just what the wife buys. I eat just about anything. They are really nice though

 

[Doctakay]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Awesome update brother, love the insightful ruminations at the end of your posts, always my favourite read.

Thats some HEAVY lifts my man. Leg press is outta sight.

But how dare you have a Betty's double and not even post a picture Betty's are my all time faves aye, I love the surf n turf one with a double patty

Oh and I'm deffo getting some of that protein water now

 

[Demon_throne]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Lovely update bro do you track your fasted glucose at all?

 

[Kopite67]

Awesome update brother, love the insightful ruminations at the end of your posts, always my favourite read.

Thats some HEAVY lifts my man. Leg press is outta sight.

But how dare you have a Betty's double and not even post a picture Betty's are my all time faves aye, I love the surf n turf one with a double patty

Oh and I'm deffo getting some of that protein water now

Thanks brother. Really it is literally whatever shit is going through my head at the time. Sometimes it's a rant (who doesn't love one of those now and then), but mostly random shit
Legs have been babied for way too long and they are going to get the full treatment now. The knees won't get better as such, but really won't get worse, so I wrap them accordingly now and off we go.
Yeah, oops my bad on that . Will make up for it tomorrow with Lamb shanks . That one looks nice, but just went for the double this time.
It is so nice. Especially with really cold water

 

[BeMe]

It's just what the wife buys. I eat just about anything. They are really nice though

Oh I didn't even know you can buy them like that. Shows how often I tag along for the grocery shopping lol

How the knees feeling now? You keep lifting like that you're gonna NEED some low dose deca in your life bro. I feel like a new man since I added it in and my knees are shot

 

[Kopite67]

Lovely update bro do you track your fasted glucose at all?

No brother I don't. Wouldn't even know where to start with that actually. How is that done ?

 

[Kopite67]

Oh I didn't even know you can buy them like that. Shows how often I tag along for the grocery shopping lol

How the knees feeling now? You keep lifting like that you're gonna NEED some low dose deca in your life bro. I feel like a new man since I added it in and my knees are shot

Thats funny. Mind you I am exactly the same. Whenever I do go on a shopping trip I am suddenly uninvited for weeks after it

Knees......They have their moments. I just mentioned to @Doctakay that I have made a point of not babying them anymore. They won't really get better, really can't worse, so wrap them tighter and go for it. Deca is a fucking godsend. When I was off it, felt like sand in there. Now not too bad at all. Going in every single cycle. Oh and I most definitely NEED it

 

[Doctakay]

Thats funny. Mind you I am exactly the same. Whenever I do go on a shopping trip I am suddenly uninvited for weeks after it

Knees......They have their moments. I just mentioned to @Doctakay that I have made a point of not babying them anymore. They won't really get better, really can't worse, so wrap them tighter and go for it. Deca is a fucking godsend. When I was off it, felt like sand in there. Now not too bad at all. Going in every single cycle. Oh and I most definitely NEED it

Nandralone really is something else when it comes to the joints hey... If the proviron lets me handle the sides I might add it back in cos I really do miss the benefits.

 

[Kopite67]

Nandralone really is something else when it comes to the joints hey... If the proviron lets me handle the sides I might add it back in cos I really do miss the benefits.

Proviron and Deca are made for each other bro

 

[Demon_throne]

No brother I don't. Wouldn't even know where to start with that actually. How is that done ?

Just one of these bro before you eat or drink prick your finger few drops of blood, just another metric to track

 

[Kopite67]

View attachment 182708
Just one of these bro before you eat or drink prick your finger few drops of blood, just another metric to track

Thanks brother. I will go look for one. Thanks

 

[Shakey]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Awesome lifts bro and great log. ive kinda done something similar with deadlifts. Ive cut them out and am focusing on extensions only right now for lower back. Was a hard decision but i kept doing deads and before i knew it my feet were going numb on cardio from my herniated discs compressing a nerve root.

Im at 70lb barbell on back extensions, the goals 110 at the moment.

Ill be watchin your logs bro

 

[Kopite67]

Awesome lifts bro and great log. ive kinda done something similar with deadlifts. Ive cut them out and am focusing on extensions only right now for lower back. Was a hard decision but i kept doing deads and before i knew it my feet were going numb on cardio from my herniated discs compressing a nerve root.

Im at 70lb barbell on back extensions, the goals 110 at the moment.

Ill be watchin your logs bro

Thanks brother. Fortunately I don't have those issues. Simply got to let my body get used to the loads again. Huge extensions there bro, very impressive. And they don't hurt your back ?

 

[Shakey]

Thanks brother. Fortunately I don't have those issues. Simply got to let my body get used to the loads again. Huge extensions there bro, very impressive. And they don't hurt your back ?

Honestly no, feel absolutely great. When i pinch a nerve in my back bad id start every workout with back extension warm ups.

Nerve irritations healing good while im still doin em. My legs would go numb from 3/4 up shin to toes both legs within minutes on treadmill. Now id say 40mins and i feel the soles of my feet go a tiny bit numb. Its healing good.

Maybe ill take the risk on dropset my extensions too. Lol

 

[Kopite67]

13th February log update

Weight and BP
Weight 108.3
BP 115/57 and Resting HR 64 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 300ml Protien milk, Coffee Protien powder P48 C40 F11 Cal 408
Meal 5 - 315g chicken thighs, beans P65 C4 Fat 4 Cal 419
Meal 6 - Corn thins, 100g Pastrami P16 C2 F2 Cal 419
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 307
C 92
F 72
Cal 2618

Sleep
6 hrs. Average nights sleep. Up 3 times. Restless last night.

Training
Landmine press 15x0 5x15x2.5kg
**New exercise. Very light, got a feel for it. Adding these to program.

Dips 10×0 5x10x10kg band
**More volume than weight. Still getting to a good weight here.

Calf Press 10x15 5x10x20kg
**Controlled both up and down.

Daily thoughts
So today I tried out single arm press on the landmine to see how it went for adding into my program. The verdict is great. I also did them with a split stance as advised by @Panda22 , which was ok, so that stays to.
I have had discussions with @Allupfromhere and @Dreamer about putting a dedicated shoulder day back in and next week the bullet will be bitten on this.
Will be placed in on second day. High rep (15) Press, laterals and rear delts using various methods over the three week cycle.
This will also allow me to add weighted back extensions on back day and Good Mornings on leg day to strengthen my posterior chain further. Whilst it is not a weak point it does need focused strengthening for the next phase in my lifting.
Looking forward now to a really nice and easy Saturday where rest is on the menu.

Much Love Evo Fam .

Pics
Meal 1

A heap of nice pics I have done before

 

[Shakey]

13th February log update

Weight and BP
Weight 108.3
BP 115/57 and Resting HR 64 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 300ml Protien milk, Coffee Protien powder P48 C40 F11 Cal 408
Meal 5 - 315g chicken thighs, beans P65 C4 Fat 4 Cal 419
Meal 6 - Corn thins, 100g Pastrami P16 C2 F2 Cal 419
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 307
C 92
F 72
Cal 2618

Sleep
6 hrs. Average nights sleep. Up 3 times. Restless last night.

Training
Landmine press 15x0 5x15x2.5kg
**New exercise. Very light, got a feel for it. Adding these to program.

Dips 10×0 5x10x10kg band
**More volume than weight. Still getting to a good weight here.

Calf Press 10x15 5x10x20kg
**Controlled both up and down.

Daily thoughts
So today I tried out single arm press on the landmine to see how it went for adding into my program. The verdict is great. I also did them with a split stance as advised by @Panda22 , which was ok, so that stays to.
I have had discussions with @Allupfromhere and @Dreamer about putting a dedicated shoulder day back in and next week the bullet will be bitten on this.
Will be placed in on second day. High rep (15) Press, laterals and rear delts using various methods over the three week cycle.
This will also allow me to add weighted back extensions on back day and Good Mornings on leg day to strengthen my posterior chain further. Whilst it is not a weak point it does need focused strengthening for the next phase in my lifting.
Looking forward now to a really nice and easy Saturday where rest is on the menu.

Much Love Evo Fam .

Pics
Meal 1
View attachment 182776
A heap of nice pics I have done before
View attachment 182777

View attachment 182778

View attachment 182779

Great macros and workout bud. Cool pics too

 

[Kopite67]

Honestly no, feel absolutely great. When i pinch a nerve in my back bad id start every workout with back extension warm ups.

Nerve irritations healing good while im still doin em. My legs would go numb from 3/4 up shin to toes both legs within minutes on treadmill. Now id say 40mins and i feel the soles of my feet go a tiny bit numb. Its healing good.

Maybe ill take the risk on dropset my extensions too. Lol

That is a great recovery brother. You have done a grand job in rectifying this. Oooo, dropsets on extensions, sounds fun ...not

 

[Shakey]

That is a great recovery brother. You have done a grand job in rectifying this. Oooo, dropsets on extensions, sounds fun ...not

Yeah wasnt too bad this time around. Last winter my quad(vastus medialis) wasted away pretty good from nerve root compression.

Triple Dropsets, gotta fit em in your workout broski. Lol

 

[Kopite67]

Great macros and workout bud. Cool pics too

Thanks brother

 

[jenkemj]

13th February log update

Weight and BP
Weight 108.3
BP 115/57 and Resting HR 64 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 300ml Protien milk, Coffee Protien powder P48 C40 F11 Cal 408
Meal 5 - 315g chicken thighs, beans P65 C4 Fat 4 Cal 419
Meal 6 - Corn thins, 100g Pastrami P16 C2 F2 Cal 419
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 307
C 92
F 72
Cal 2618

Sleep
6 hrs. Average nights sleep. Up 3 times. Restless last night.

Training
Landmine press 15x0 5x15x2.5kg
**New exercise. Very light, got a feel for it. Adding these to program.

Dips 10×0 5x10x10kg band
**More volume than weight. Still getting to a good weight here.

Calf Press 10x15 5x10x20kg
**Controlled both up and down.

Daily thoughts
So today I tried out single arm press on the landmine to see how it went for adding into my program. The verdict is great. I also did them with a split stance as advised by @Panda22 , which was ok, so that stays to.
I have had discussions with @Allupfromhere and @Dreamer about putting a dedicated shoulder day back in and next week the bullet will be bitten on this.
Will be placed in on second day. High rep (15) Press, laterals and rear delts using various methods over the three week cycle.
This will also allow me to add weighted back extensions on back day and Good Mornings on leg day to strengthen my posterior chain further. Whilst it is not a weak point it does need focused strengthening for the next phase in my lifting.
Looking forward now to a really nice and easy Saturday where rest is on the menu.

Much Love Evo Fam .

Pics
Meal 1
View attachment 182776
A heap of nice pics I have done before
View attachment 182777

View attachment 182778

View attachment 182779

Only a couple of shoulder days until this bro!

Awesome update as usual, great to see you updating your program to adjust for the imbalances/injury niggles that come with frequent training. Gonna be awesome to see your program and progression at the end of the year you’re gonna be a straight beast. You got the protein intake of a bear! Let’s go!

 

[Kopite67]

Only a couple of shoulder days until this bro!
View attachment 182804

Awesome update as usual, great to see you updating your program to adjust for the imbalances/injury niggles that come with frequent training. Gonna be awesome to see your program and progression at the end of the year you’re gonna be a straight beast. You got the protein intake of a bear! Let’s go!

, Those days may have passed me bro. Especially the hair
I find it is a constant process these days of adjusting to manage requirements as they arise.
I just have to remain patient and consistent this year.
The Evo brothers and Sisters will give me all the support, education and guidance to help push me as well.

 

[Doctakay]

13th February log update

Weight and BP
Weight 108.3
BP 115/57 and Resting HR 64 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 300ml Protien milk, Coffee Protien powder P48 C40 F11 Cal 408
Meal 5 - 315g chicken thighs, beans P65 C4 Fat 4 Cal 419
Meal 6 - Corn thins, 100g Pastrami P16 C2 F2 Cal 419
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 307
C 92
F 72
Cal 2618

Sleep
6 hrs. Average nights sleep. Up 3 times. Restless last night.

Training
Landmine press 15x0 5x15x2.5kg
**New exercise. Very light, got a feel for it. Adding these to program.

Dips 10×0 5x10x10kg band
**More volume than weight. Still getting to a good weight here.

Calf Press 10x15 5x10x20kg
**Controlled both up and down.

Daily thoughts
So today I tried out single arm press on the landmine to see how it went for adding into my program. The verdict is great. I also did them with a split stance as advised by @Panda22 , which was ok, so that stays to.
I have had discussions with @Allupfromhere and @Dreamer about putting a dedicated shoulder day back in and next week the bullet will be bitten on this.
Will be placed in on second day. High rep (15) Press, laterals and rear delts using various methods over the three week cycle.
This will also allow me to add weighted back extensions on back day and Good Mornings on leg day to strengthen my posterior chain further. Whilst it is not a weak point it does need focused strengthening for the next phase in my lifting.
Looking forward now to a really nice and easy Saturday where rest is on the menu.

Much Love Evo Fam .

Pics
Meal 1
View attachment 182776
A heap of nice pics I have done before
View attachment 182777

View attachment 182778

View attachment 182779

Plenty to eat with nice cals and macros my bro. Another choice update

I've seen the land mine setups in some of the gyms I go to and wondered about them, felt awkward for me on zero weight but I can absolutely see the appeal.

 

[Kopite67]

Plenty to eat with nice cals and macros my bro. Another choice update

I've seen the land mine setups in some of the gyms I go to and wondered about them, felt awkward for me on zero weight but I can absolutely see the appeal.

Thanks my brother.
with the landmine I find it's a balance thing mostly. @Panda22 idea of a split stance actually increases the difficulty in balance and got my core involved a little. Going to run this over the next 12 weeks and see how it goes. High reps help as well I found. Be fun

 

[jenkemj]

, Those days may have passed me bro. Especially the hair
I find it is a constant process these days of adjusting to manage requirements as they arise.
I just have to remain patient and consistent this year.
The Evo brothers and Sisters will give me all the support, education and guidance to help push me as well.

Bro, I’m early 30’s and the hair reaper is coming hard for me right now! Gonna have a few decisions to make as I wanna jump on primo or mast soon . Yeah bro heaps of people following and supporting you along with your journey and rightfully so! You back up and support so many logs!

 

[Panda22]

Thanks my brother.
with the landmine I find it's a balance thing mostly. @Panda22 idea of a split stance actually increases the difficulty in balance and got my core involved a little. Going to run this over the next 12 weeks and see how it goes. High reps help as well I found. Be fun

That’s great news!!

It’s nice and shoulder friendly too so you should definitely be able to push more reps out! So glad you found it beneficial!!

 

[codezz]

13th February log update

Weight and BP
Weight 108.3
BP 115/57 and Resting HR 64 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 300ml Protien milk, Coffee Protien powder P48 C40 F11 Cal 408
Meal 5 - 315g chicken thighs, beans P65 C4 Fat 4 Cal 419
Meal 6 - Corn thins, 100g Pastrami P16 C2 F2 Cal 419
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 307
C 92
F 72
Cal 2618

Sleep
6 hrs. Average nights sleep. Up 3 times. Restless last night.

Training
Landmine press 15x0 5x15x2.5kg
**New exercise. Very light, got a feel for it. Adding these to program.

Dips 10×0 5x10x10kg band
**More volume than weight. Still getting to a good weight here.

Calf Press 10x15 5x10x20kg
**Controlled both up and down.

Daily thoughts
So today I tried out single arm press on the landmine to see how it went for adding into my program. The verdict is great. I also did them with a split stance as advised by @Panda22 , which was ok, so that stays to.
I have had discussions with @Allupfromhere and @Dreamer about putting a dedicated shoulder day back in and next week the bullet will be bitten on this.
Will be placed in on second day. High rep (15) Press, laterals and rear delts using various methods over the three week cycle.
This will also allow me to add weighted back extensions on back day and Good Mornings on leg day to strengthen my posterior chain further. Whilst it is not a weak point it does need focused strengthening for the next phase in my lifting.
Looking forward now to a really nice and easy Saturday where rest is on the menu.

Much Love Evo Fam .

Pics
Meal 1
View attachment 182776
A heap of nice pics I have done before
View attachment 182777

View attachment 182778

View attachment 182779

Awesome update my brother!!!! @Kopite67

 

[kamsikazee]

Thanks brother. Yes it was delicious. I had the bare version without the bun, different but really nice.
It is something that I am only just starting to get better at. It is fear of injuries that does it since recovery takes sooooooo long these days.
Yes we do. Cheese for breakfast and dinner. When they play nice together, which is rare, we have had up to 30 at one time.

I've had many bunless burgers during my keto days. Taste just as good sandwiched between some lettuce!

The important thing is you are self aware and making positive changes. Proud of you brother!

My auntie use to buy minced meat just to feed her magpies lol. They would come the same time every day!

 

[kamsikazee]

13th February log update

Weight and BP
Weight 108.3
BP 115/57 and Resting HR 64 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 300ml Protien milk, Coffee Protien powder P48 C40 F11 Cal 408
Meal 5 - 315g chicken thighs, beans P65 C4 Fat 4 Cal 419
Meal 6 - Corn thins, 100g Pastrami P16 C2 F2 Cal 419
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 307
C 92
F 72
Cal 2618

Sleep
6 hrs. Average nights sleep. Up 3 times. Restless last night.

Training
Landmine press 15x0 5x15x2.5kg
**New exercise. Very light, got a feel for it. Adding these to program.

Dips 10×0 5x10x10kg band
**More volume than weight. Still getting to a good weight here.

Calf Press 10x15 5x10x20kg
**Controlled both up and down.

Daily thoughts
So today I tried out single arm press on the landmine to see how it went for adding into my program. The verdict is great. I also did them with a split stance as advised by @Panda22 , which was ok, so that stays to.
I have had discussions with @Allupfromhere and @Dreamer about putting a dedicated shoulder day back in and next week the bullet will be bitten on this.
Will be placed in on second day. High rep (15) Press, laterals and rear delts using various methods over the three week cycle.
This will also allow me to add weighted back extensions on back day and Good Mornings on leg day to strengthen my posterior chain further. Whilst it is not a weak point it does need focused strengthening for the next phase in my lifting.
Looking forward now to a really nice and easy Saturday where rest is on the menu.

Much Love Evo Fam .

Pics
Meal 1
View attachment 182776
A heap of nice pics I have done before
View attachment 182777

View attachment 182778

View attachment 182779

Enjoy the well deserved rest day Legend!

 

[Kopite67]

I've had many bunless burgers during my keto days. Taste just as good sandwiched between some lettuce!

The important thing is you are self aware and making positive changes. Proud of you brother!

My auntie use to buy minced meat just to feed her magpies lol. They would come the same time every day!

Thanks brother. It was the first time I have had one, won't be the last though .
Ours are like clockwork every morning. Will stand on the windows silly if they think we are late

 

[Kopite67]

Enjoy the well deserved rest day Legend!

Thanks brother I will. Program tidy up day

 

[Kopite67]

Awesome update my brother!!!! @Kopite67

Thanks bro

 

[LH5515]

12th February log update

Weight and BP
Weight 107.8
BP 108/57 and Resting HR 60 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 6 - Bettys double burger (bare) P60 C23 F53 Cal 774
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken wingettes P69 C9 F45 Cal 713


Daily Total
P 371
C 103
F 159
Cal 3,333

Sleep
6 hrs. Really good nights sleep again. Only up twice. More consistent.

Training
Leg Press 10x100,150,200, 240,260,280,300,320,340,350kg
**Controlled but was getting heavy on right knee last couple of sets. Slow increase from now to allow joints to get used to load.

RDLs 5x 60,80,100,120,130kg
**Harder than expected as legs were a bit cooked.

Calf Press 12x100 3x12x150kg
**Burn sets that did exactly that.

Daily thoughts
I have been consciously pushing some of my lifts up over the last couple of weeks and now is the period I have to watch myself. My muscle base is mostly stronger and more resilient than my joints, and my mind can over rule my body's warnings to stop doing things. This has, and does, cause me problems as I get older.
By pushing myself past the point I should have stopped at, I am also pushing some less than stellar joints past that point too.
I am trying to improve my patience with lifts and sometimes I succeed like I did with the deadlifts, and other times, like today I still go too far. Should have stopped 20kg earlier on leg press but I wouldn't even consider this. Had to be 350 come hell or high water.
Anyway, I will limp over to the kitchen now and get dinner

Much Love Evo Fam .

Pics
Final lift
View attachment 182304
More magpies
View attachment 182306
Sunrise
View attachment 182305
Rainbow yesterday
View attachment 182307

Love this update brother!

371 P is crazy brother love this! You running low carbs every day or cycling?

Gotta leave that ego at the front door brother and slowly build that strength our game is a marathon not a sprint.. but. We are all guilty

 

[Tiger Salman Khan]

11th February log update

Weight and BP
Weight 108.1
BP 113/59 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - ceased
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - Protein powder, 400ml a2 milk, beef stick P64 C29 F15 Cal 559
Meal 5 - 340g lean chicken thighs, Tabbouleh Salad P102 C60 F27 Cal 1,010
Meal 6 - Corn thins, 150g chicken breast P38 C2 F17 Cal 311
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - Chicken pasta P41 C59 F26 Cal 640


Daily Total
P 385
C 190
F 114
Cal 3496

Sleep
6.5 hrs. Best nights sleep for a while. Only up twice for a bathroom visit. Straight back to sleep. Actually felt rested for once

Training
Rest day.

Daily thoughts
Physically I feel good today. My back is fine from deads due to stopping when I did, so I am really quite pleased with myself for that. Live to lift another day.
I have been mulling over changes to my program by adding a day back and making it high rep shoulders on their own.
This will allow me to add back ext and good mornings in on back day and legs day respectively after moving the shoulders in their currently.
More to come on that one.

Much Love Evo Fam .

Pics
Meal 5
View attachment 181576
Art in Oz
View attachment 181572
Gods art this morning
View attachment 181573
A flock of Cockatoo's.
View attachment 181574
Tango the Alpaca in all his wet glory
View attachment 181575

@Kopite67 amazing work so far......

 

[Kopite67]

@Kopite67 amazing work so far......

Thanks brother

 

[LevButlerov]

13th February log update

Weight and BP
Weight 108.3
BP 115/57 and Resting HR 64 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 4 egg omelette, 100g Ham, Chilli, Cayenne, Paprika F40 C6 F22 Cal 380
Meal 2 - light crispbread, 80g Turkey breast, P16 C18 F3 Cal 152
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 300ml Protien milk, Coffee Protien powder P48 C40 F11 Cal 408
Meal 5 - 315g chicken thighs, beans P65 C4 Fat 4 Cal 419
Meal 6 - Corn thins, 100g Pastrami P16 C2 F2 Cal 419
Meal 7 - Protein powder, water P42 C8 F2 Cal 222
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 307
C 92
F 72
Cal 2618

Sleep
6 hrs. Average nights sleep. Up 3 times. Restless last night.

Training
Landmine press 15x0 5x15x2.5kg
**New exercise. Very light, got a feel for it. Adding these to program.

Dips 10×0 5x10x10kg band
**More volume than weight. Still getting to a good weight here.

Calf Press 10x15 5x10x20kg
**Controlled both up and down.

Daily thoughts
So today I tried out single arm press on the landmine to see how it went for adding into my program. The verdict is great. I also did them with a split stance as advised by @Panda22 , which was ok, so that stays to.
I have had discussions with @Allupfromhere and @Dreamer about putting a dedicated shoulder day back in and next week the bullet will be bitten on this.
Will be placed in on second day. High rep (15) Press, laterals and rear delts using various methods over the three week cycle.
This will also allow me to add weighted back extensions on back day and Good Mornings on leg day to strengthen my posterior chain further. Whilst it is not a weak point it does need focused strengthening for the next phase in my lifting.
Looking forward now to a really nice and easy Saturday where rest is on the menu.

Much Love Evo Fam .

Pics
Meal 1
View attachment 182776
A heap of nice pics I have done before
View attachment 182777

View attachment 182778

View attachment 182779

dips is #1 for me and you always have the best nature pics
how you find those parrots? LOL @Kopite67
food stable 300 protein you feel good?

 

[Kopite67]

Love this update brother!

371 P is crazy brother love this! You running low carbs every day or cycling?

Gotta leave that ego at the front door brother and slowly build that strength our game is a marathon not a sprint.. but. We are all guilty

Thanks legend.
I am running low carbs every day but there is no real rhyme or reason. Nutrition is not my strong point. @LevButlerov said up Protein so I did. I figure fats and carbs don't sit well so I drop them down. Really just doing what I read or am advised. Nutritional information vacuum right here brother
I really am trying to do that this time. I know injuries will slow me down significantly now.
If I can step back, take a breath, consider the ramifications of what I am looking at doing, and hopefully re-consider it more often than not, well might just save my arse from doing something I will regret fairly quickly.

 

[Kopite67]

dips is #1 for me and you always have the best nature pics
how you find those parrots? LOL @Kopite67
food stable 300 protein you feel good?

Thanks brother.
I love dips as well and really like having them back in now.
I am finding 300 protein great. I easily make it now. Just have to sort the rest of it out. Suggestions please
Honestly we walk outside for the parrots. We live in a rural area, my wife has bird feeders and a bird bath. They flock to it yes pun fully intended

 

[LH5515]

Thanks legend.
I am running low carbs every day but there is no real rhyme or reason. Nutrition is not my strong point. @LevButlerov said up Protein so I did. I figure fats and carbs don't sit well so I drop them down. Really just doing what I read or am advised. Nutritional information vacuum right here brother
I really am trying to do that this time. I know injuries will slow me down significantly now.
If I can step back, take a breath, consider the ramifications of what I am looking at doing, and hopefully re-consider it more often than not, well might just save my arse from doing something I will regret fairly quickly.

Ever thought about engaging a coach? There are many around this forum who I am sure can set you up on the right nutrition plan to suit your goals.

Changed the game for me when I did 5 years ago. A lot of opinions and conflicting information floating around. You end up going around in circles and never really progressing.

I’m sure there are options for a “one off plan” which may fit the lifestyle or budget better than weekly engagement.

@Cg20 or @R.AP are forum regulars and I’m sure could point you in the right direction if interest bro!

 

[Kopite67]

Ever thought about engaging a coach? There are many around this forum who I am sure can set you up on the right nutrition plan to suit your goals.

Changed the game for me when I did 5 years ago. A lot of opinions and conflicting information floating around. You end up going around in circles and never really progressing.

I’m sure there are options for a “one off plan” which may fit the lifestyle or budget better than weekly engagement.

@Cg20 or @R.AP are forum regulars and I’m sure could point you in the right direction if interest bro!

Yes brother I have, quite seriously. Not something I have ever broached before as my ego would baulk big time. But now.......

 

[LH5515]

Yes brother I have, quite seriously. Not something I have ever broached before as my ego would baulk big time. But now.......

I was training since 16 in the gym. Always ate “healthy” & thought I knew what I was doing.

In some sense, knew more than most. But to level up to an elite physique level, quickly learned I needed some guidance and just “one voice”

The lads I linked are next level coaches. I can tell by conversations we’ve had. See how you go!

Chat soon brother!!

 

[Kopite67]

14th February log update

Weight and BP
Weight 108.3
BP 126/62, 71 RHR. Not rested taken in mid morning.


Meals
Meal One - 4 Sausages, 3 eggs P68 C8 F43 Cal 976
Meal Two - 3 Corn thins, 215g Chicken Thigh, P57 C13 F21 Cal 518
Meal Three - Protein powder, water P42 C8 F2 Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54 C37 F13 Cal 477
Meal Five - 650g Lamb shank, 250g Spud lite, beans P76 C26 F40 Cal 1,106
Meal 6 - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 402
C 136
F 152
Cal 4195

Sleep
6.25 hrs. Better nights sleep. Up twice.

Training
No training today, but did update program to a 3 on, 1 off, 2 on, 1 off set-up for the next 12 weeks. Going to leave it be for this block (hopefully ). This should get me good size and strength.

Daily Thoughts
An interesting day. Starting it thinking I wanted a relaxed eating day and so I decided on some Sausages and egg for breakfast. Was a disappointment in the end.
Next few meals were normal until a my midday meal of Lamb shank which was epic.
Then I decided to have my first beer in 3 weeks. Halfway through I was entirely un-enthused by it and at 3/4 had enough to pour the rest down the sink.
Now this wouldn't be much of a revelation except that 6 weeks ago I really enjoyed having a few beers on the weekend. And 7 weeks ago I started on 2mg of Retatrutide a week.
Whilst Reta has great fat loss and appetite suppression attributes it has amazing ability to suppress the desire for alcohol as well.
This has has been writtten about by @3xCharm in his logs but I thought I would share this from a point of view of a casual drinker. Reta really is unbelievable in any ways. Wonder when the secret will get out?

Much Love Evo Fam .

Pics
Meal One the Sausages

Meal Two Chicken Thighs

Meal Three The Lamb Shanks

Art piece

Sunrise again

 

[Doctakay]

14th February log update

Weight and BP
Weight 108.3
BP 126/62, 71 RHR. Not rested taken in mid morning.


Meals
Meal One - 4 Sausages, 3 eggs P68 C8 F43 Cal 976
Meal Two - 3 Corn thins, 215g Chicken Thigh, P57 C13 F21 Cal 518
Meal Three - Protein powder, water P42 C8 F2 Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54 C37 F13 Cal 477
Meal Five - 650g Lamb shank, 250g Spud lite, beans P76 C26 F40 Cal 1,106
Meal 6 - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 402
C 136
F 152
Cal 4195

Sleep
6.25 hrs. Better nights sleep. Up twice.

Training
No training today, but did update program to a 3 on, 1 off, 2 on, 1 off set-up for the next 12 weeks. Going to leave it be for this block (hopefully ). This should get me good size and strength.

Daily Thoughts
An interesting day. Starting it thinking I wanted a relaxed eating day and so I decided on some Sausages and egg for breakfast. Was a disappointment in the end.
Next few meals were normal until a my midday meal of Lamb shank which was epic.
Then I decided to have my first beer in 3 weeks. Halfway through I was entirely un-enthused by it and at 3/4 had enough to pour the rest down the sink.
Now this wouldn't be much of a revelation except that 6 weeks ago I really enjoyed having a few beers on the weekend. And 7 weeks ago I started on 2mg of Retatrutide a week.
Whilst Reta has great fat loss and appetite suppression attributes it has amazing ability to suppress the desire for alcohol as well.
This has has been writtten about by @3xCharm in his logs but I thought I would share this from a point of view of a casual drinker. Reta really is unbelievable in any ways. Wonder when the secret will get out?

Much Love Evo Fam .

Pics
Meal One the Sausages
View attachment 183161
Meal Two Chicken Thighs
View attachment 183162
Meal Three The Lamb Shanks
View attachment 183163
Art piece
View attachment 183164
Sunrise again
View attachment 183165

Awww yissss! Coming thru with the lamb shanks food porn

Reta is a multifaceted tool hey... Not just appetite suppression, fat burning and glucose management, but body protection and impulse control on addictive behaviours. There's so much to this amazing peptide.
I haven't been remotely interested in having a sip since Christmas/NYE and even then I wasnt about it.

Glad to see ur getting better sleep my bro. Have you tried adding Glycine before bed? Works wonders for me.

 

[jenkemj]

14th February log update

Weight and BP
Weight 108.3
BP 126/62, 71 RHR. Not rested taken in mid morning.


Meals
Meal One - 4 Sausages, 3 eggs P68 C8 F43 Cal 976
Meal Two - 3 Corn thins, 215g Chicken Thigh, P57 C13 F21 Cal 518
Meal Three - Protein powder, water P42 C8 F2 Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54 C37 F13 Cal 477
Meal Five - 650g Lamb shank, 250g Spud lite, beans P76 C26 F40 Cal 1,106
Meal 6 - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal 8 - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 402
C 136
F 152
Cal 4195

Sleep
6.25 hrs. Better nights sleep. Up twice.

Training
No training today, but did update program to a 3 on, 1 off, 2 on, 1 off set-up for the next 12 weeks. Going to leave it be for this block (hopefully ). This should get me good size and strength.

Daily Thoughts
An interesting day. Starting it thinking I wanted a relaxed eating day and so I decided on some Sausages and egg for breakfast. Was a disappointment in the end.
Next few meals were normal until a my midday meal of Lamb shank which was epic.
Then I decided to have my first beer in 3 weeks. Halfway through I was entirely un-enthused by it and at 3/4 had enough to pour the rest down the sink.
Now this wouldn't be much of a revelation except that 6 weeks ago I really enjoyed having a few beers on the weekend. And 7 weeks ago I started on 2mg of Retatrutide a week.
Whilst Reta has great fat loss and appetite suppression attributes it has amazing ability to suppress the desire for alcohol as well.
This has has been writtten about by @3xCharm in his logs but I thought I would share this from a point of view of a casual drinker. Reta really is unbelievable in any ways. Wonder when the secret will get out?

Much Love Evo Fam .

Pics
Meal One the Sausages
View attachment 183161
Meal Two Chicken Thighs
View attachment 183162
Meal Three The Lamb Shanks
View attachment 183163
Art piece
View attachment 183164
Sunrise again
View attachment 183165

People take glp1s and next thing you know they don’t want a drink or a cigarette. It’s pretty incredible! I had a drink with a mate today aswell. It’s pretty hard to take it easy sometimes when your training is so regimented. For me it’s about having your off day and getting straight back into it. In saying that, until 3 months ago my off day was everyday lol

 

[CookieBaah]

This has has been writtten about by @3xCharm in his logs but I thought I would share this from a point of view of a casual drinker. Reta really is unbelievable in any ways. Wonder when the secret will get out?

Feeling this,
Now I already barely drink, unless for an event.

After only 1.5 weeks on Reta I went to the pub with a mate for his birthday, barely stomached down a Schooner of beer, was 1 and done.

Went to another birthday last night (i had to be able to drive) but nonethless could've easily had a 2,
Didn't consume anything, even when offered.

It's wild.

 

[Kopite67]

Awww yissss! Coming thru with the lamb shanks food porn

Reta is a multifaceted tool hey... Not just appetite suppression, fat burning and glucose management, but body protection and impulse control on addictive behaviours. There's so much to this amazing peptide.
I haven't been remotely interested in having a sip since Christmas/NYE and even then I wasnt about it.

Glad to see ur getting better sleep my bro. Have you tried adding Glycine before bed? Works wonders for me.

A promise was made, a promise is kept.
I am quite amazed by its abilities. Now the trick is how long can you stay on it continuously without a break.
No I haven't tried Glycine brother. I will give it a go and see, thanks

 

[Kopite67]

People take glp1s and next thing you know they don’t want a drink or a cigarette. It’s pretty incredible! I had a drink with a mate today aswell. It’s pretty hard to take it easy sometimes when your training is so regimented. For me it’s about having your off day and getting straight back into it. In saying that, until 3 months ago my off day was everyday lol

That is cool bro

 

[Kopite67]

Feeling this,
Now I already barely drink, unless for an event.

After only 1.5 weeks on Reta I went to the pub with a mate for his birthday, barely stomached down a Schooner of beer, was 1 and done.

Went to another birthday last night (i had to be able to drive) but nonethless could've easily had a 2,
Didn't consume anything, even when offered.

It's wild.

It is quite amazing isn't it. We all know, why are they no helping people with it? Odd isn't it

 

[LevButlerov]

Thanks brother.
I love dips as well and really like having them back in now.
I am finding 300 protein great. I easily make it now. Just have to sort the rest of it out. Suggestions please
Honestly we walk outside for the parrots. We live in a rural area, my wife has bird feeders and a bird bath. They flock to it yes pun fully intended

dips is the big win @Kopite67
on the 300 protein you're already doing well
and drinking and reta thats a fact it kills the cravings

you have best pics of birds and animals ever

 

[Kopite67]

dips is the big win @Kopite67
on the 300 protein you're already doing well
and drinking and reta thats a fact it kills the cravings

you have best pics of birds and animals ever

Thanks @LevButlerov . I am amazed how easily 300 is to do now. Certainly my preference over a high carb diet. Reta is the bomb

 

[BeMe]

Thats funny. Mind you I am exactly the same. Whenever I do go on a shopping trip I am suddenly uninvited for weeks after it

Knees......They have their moments. I just mentioned to @Doctakay that I have made a point of not babying them anymore. They won't really get better, really can't worse, so wrap them tighter and go for it. Deca is a fucking godsend. When I was off it, felt like sand in there. Now not too bad at all. Going in every single cycle. Oh and I most definitely NEED it

Bro never ever say things like it can't get wor**

Don't jinx yourself like that. It can always be worse lol. Probably we're making it worse constantly acutally LOL!!

Deca is the best! I always think this is what most normal people's knees must feel like when I'm on the deca. I've been dealing with bad knee problems since I was 14 so getting on Deca was literally like living in someone else's body

 

[LevButlerov]

Thanks @LevButlerov . I am amazed how easily 300 is to do now. Certainly my preference over a high carb diet. Reta is the bomb

300 for the win @Kopite67

 

[Kopite67]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic

Chains on Bench

Food porn

How to hold the moon

Kangaroo and Joey

 

[CookieBaah]

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

It's a weird one to get used to hey, I have it thrown in my program every now and then, generally at a 90% 3RM of my flat bench for 3-4 reps, don't mind it however


Arms be looking juicy and vascular, hells yeah brother

 

[Doctakay]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic
View attachment 183517
Chains on Bench
View attachment 183522
Food porn
View attachment 183519
How to hold the moon
View attachment 183520
Kangaroo and Joey
View attachment 183521

Yeah my bro! Looking absolutely JACKED!!!
Don't you dare hate what u see in the mirror aye.
That bench press got me inspired brother.
Imma be strong like that one day

Solid meals and another grouse update.
This is the Evo way. Now im gunna go do that meal prep i been putting off

 

[Kopite67]

It's a weird one to get used to hey, I have it thrown in my program every now and then, generally at a 90% 3RM of my flat bench for 3-4 reps, don't mind it however


Arms be looking juicy and vascular, hells yeah brother

Thanks brother. Getting there slowly

 

[Kopite67]

Yeah my bro! Looking absolutely JACKED!!!
Don't you dare hate what u see in the mirror aye.
That bench press got me inspired brother.
Imma be strong like that one day

Solid meals and another grouse update.
This is the Evo way. Now im gunna go do that meal prep i been putting off

Thanks brother. An uplifting set of comments as usual legend, thanks. Enjoy the meal prep

 

[jenkemj]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic
View attachment 183517
Chains on Bench
View attachment 183522
Food porn
View attachment 183519
How to hold the moon
View attachment 183520
Kangaroo and Joey
View attachment 183521

Damn, arms of a bodybuilder bro! Looking great mate!

 

[Kopite67]

Damn, arms of a bodybuilder bro! Looking great mate!

Thanks brother

 

[kamsikazee]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic
View attachment 183517
Chains on Bench
View attachment 183522
Food porn
View attachment 183519
How to hold the moon
View attachment 183520
Kangaroo and Joey
View attachment 183521

Thats a solid workout brother!! You are strong as an Ox!!

I think you are being too hard on yourself, looking great in that picture!! Love it!!

 

[Allupfromhere]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic
View attachment 183517
Chains on Bench
View attachment 183522
Food porn
View attachment 183519
How to hold the moon
View attachment 183520
Kangaroo and Joey
View attachment 183521

Booooom you got a licence for those bad boys big rig? fuck yeah king hammers are looking solid!!!!

Its a motivation that just hits different went we start to enjoy what we are seeing in the mirrow ey mate! Get the fire burning hotter again and keep the pedel down brother momentum is building all around you now and your hard work is driving it strong
Much love bro stay gold!

 

[LH5515]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic
View attachment 183517
Chains on Bench
View attachment 183522
Food porn
View attachment 183519
How to hold the moon
View attachment 183520
Kangaroo and Joey
View attachment 183521

Love the session bro. Very efficient good load and volume.

Arms looking insane bro!!

 

[Kopite67]

Love the session bro. Very efficient good load and volume.

Arms looking insane bro!!

Thanks brother. Things are getting there

 

[Kopite67]

Booooom you got a licence for those bad boys big rig? fuck yeah king hammers are looking solid!!!!

Its a motivation that just hits different went we start to enjoy what we are seeing in the mirrow ey mate! Get the fire burning hotter again and keep the pedel down brother momentum is building all around you now and your hard work is driving it strong
Much love bro stay gold!

Thanks brother . It makes a hell of a difference. Mindset changes from a "why is nothing happening" to "fuck yeah, I can do this" . We are all so easily discouraged and then pleased in a heartbeat

 

[Kopite67]

Thats a solid workout brother!! You are strong as an Ox!!

I think you are being too hard on yourself, looking great in that picture!! Love it!!

Thanks brother, appreciate it

 

[R.AP]

Ever thought about engaging a coach? There are many around this forum who I am sure can set you up on the right nutrition plan to suit your goals.

Changed the game for me when I did 5 years ago. A lot of opinions and conflicting information floating around. You end up going around in circles and never really progressing.

I’m sure there are options for a “one off plan” which may fit the lifestyle or budget better than weekly engagement.

@Cg20 or @R.AP are forum regulars and I’m sure could point you in the right direction if interest bro!

Thanks for the tag brother! @Kopite67 no obligations to a commitment bro, I'm here to help, if you need a hand with anything, reach out here to give to the community.

 

[Kopite67]

Thanks for the tag brother! @Kopite67 no obligations to a commitment bro, I'm here to help, if you need a hand with anything, reach out here to give to the community.

Thanks brother

 

[LevButlerov]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic
View attachment 183517
Chains on Bench
View attachment 183522
Food porn
View attachment 183519
How to hold the moon
View attachment 183520
Kangaroo and Joey
View attachment 183521

You're looking amazing double bi is a win @Kopite67
moon hold lol

and love this kangaroo pic lol looks kinda fat

 

[stevesmi]

15th February log update

Weight and BP
Weight 107.7
BP 118/56, 65 RHR

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate ED
Dapagliflozin propanedoil ED
Apixiban BD ED
Spironlactone Mane ED
Valsartan ED
Amiodarone ED
Prednisolone 5mg ED

Meals
Meal One - 3 egg omelette, 100g Ham, Chilli, Cayenne, Paprika P34, C5, F17, Cal 308
Meal Two - 3 Corn Thins, 150g Chicken breast, P29, C13, F15, Cal 303
Meal Three - Protein powder, water, P42, C8, F2, Cal 222
Meal Four - Protein powder, 400ml a2 milk, P54, C37, F13, Cal 477
Meal Five - 400g Spicy beef mince, 1 cup beans, 60g rice P84, C22, F22, Cal 680
Meal Six - Protein powder, 400ml protein milk P67 C38 F7 Cal 500
Meal Seven - 200g Chicken wingettes P38 C6 F26 Cal 396


Daily Total
P 353
C 129
F 102
Cal 2886

Sleep
6.5hrs. Still not great, but better than most.

Training
Bench + Chain (paused) 5x20,40kg 3x60,1x70,80,90,100,110,120kg
Extra 1x130kg (paused, no chain)
**Smooth today. 120kg went easy so took chains off and got the 130kg I missed last time. Strength is finally coming back in.

Floor Press 5x62,72 3x5x82.5kg
**This felt much better than last time. Chest and Tri's got a good hit.

Flat Flys 3x12x22.5kg
**Slow 3sec descent on each rep for sets 1 and 3 with 1sec descent set 2. Cooks the pecs just right.

Daily thoughts
Today was a really good day. Starting to not hate what I see in the mirror, though a ton of work still to go obviously. Even took a pic .
Waist is now reducing nicely as my weights belt is loose again.
And now strength is starting to move on up. About fucking time .
I will take these wins today, the marathon is a slightly shorter journey

Much Love Evo Fam .

Pics
A bit of an update pic
View attachment 183517
Chains on Bench
View attachment 183522
Food porn
View attachment 183519
How to hold the moon
View attachment 183520
Kangaroo and Joey
View attachment 183521

@Kopite67 Damn man, that's awesome seeing that kangaroo and the baby and its stomach like that. It is really cool stuff.

 

[Kopite67]

You're looking amazing double bi is a win @Kopite67
moon hold lol

and love this kangaroo pic lol looks kinda fat

Thanks bro, that means a bunch
Yeah wife loves this
Baby Joey in there takes up a lot of room

 

[Kopite67]

@Kopite67 Damn man, that's awesome seeing that kangaroo and the baby and its stomach like that. It is really cool stuff.

Thanks brother. We were really lucky to get this pic

 

[stevesmi]

Thanks brother. We were really lucky to get this pic

Yeah and it looks like it doesn't even seem bothered by you taking a picture of it.