Approved Log Life Change and Body Recomp Cycle Log

[theJimJim]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

 

[theJimJim]

Start of the year

 

[theJimJim]

A couple of days ago.

 

[willipede]

Nice log brother, I feel your pain with spinal injuries.

Ive mostly rehabed myself now but I really struggled with herniated discs + wear tear in cervical spine, then referred pain in lower back from tight quads and hip flexors.

If you need a rough rehab exercise guide ive posted up my routine in my most recent log

Bpc, tb500 are great peptides to use alongside rehab (this is what I did)

And re back squats, have a look at switching them out for something like a hack squat, seated leg press variations or a belt squat if you have access (no need to load the spine any extra, and you don't need back squats to get strong)

Really keen to see how you go with all this ill be following along

 

[willipede]

Also a lot of good stuff youve already started. No need to overhead press, doing cable work e.g. Lateral raises, front raises and some rear delt work is all you need to build the shoulders while you work on mobility and addressing any issues.

Personally I would remove the deadlifts, instead do rows and a pull down variation of your choice.

Also if your not already dead hangs can be an amazing exercise to decompress the spine

Cheers

 

[Dreamer]

Hey brother, as I was reading your log before I saw your pics I was expecting someone in alot worse shape, you arent starting from very far back really, with some focus and dedication which I can tell you have and for the right reasons mind you - mad respect for that, you will get your goal.

I agree with the above - I think drop the compounds out and really utilise machines, cables and dumbells to really engage the muscles in a safe way where you can overload without risk of injury.

The other thing I will flag - I get you want to lose weight, but you need to reassess your calories - they are far too low and you will have a very hard time losing FAT but instead you will just lose size on that little calories - use a TDEE calculator and go off that to find a reasonable deficit.

As far as peptides go, given the skin problems and joint issues - Klow could be a good one and also HGH would assist quite a bit with all of that and the fat loss.

Again - nice log and I will be following .

 

[theJimJim]

Cheers Team. I'll have a look at all suggestions. I still like DLs as it is what helped me many years ago come back from a bulged disc that absolutely flawed me. I met a PT who was a physiotherapist and a power lifter. After many years of rehab I could deadlift over 200kg again. Definitely not reaching for those stars again in my current thought pattern. But will like to keep them going as I found it great for my rear chain and core strength. Ill be careful and reassess as I go. Appreciate the input and feedback. I will definitely look at increasing calories soon. I just wanted to feel a bit better looking it the mirror at myself . My strength has still been going up every week so I haven't been too concerned yet. But probably a good time to slowly implement more cals. Cheers again.

 

[CookieBaah]

Welcome brother,
And a good start indeed,

As Dreamer touched on, might be a solid idea to recheck cals with a TDEE calc,
Dropping .5kg to 1kg a week is the "safety" zone, marathon vs sprint .

Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

A sure fire way to check and another good way to have a solid look at your starting point is to get a DEXA Body Composition scan done.


Again. Welcome,
You've got your why, and that's important

 

[theJimJim]

Also I have to say the mental clarity and energy I've had since starting injectable l-carnitine has been great. I've been finding recovery between sets in the gym have improved greatly. Just a pain to smack 1ml a day lol

 

[Pigsy]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

Welcome to logging on EVO brother. You will learn a lot here

 

[theJimJim]

Welcome to logging on EVO brother. You will learn a lot here

Thanks mate! I listened to you on the podcast the other day. You seem like a hard working bloody legend.

 

[Pigsy]

Thanks mate! I listened to you on the podcast the other day. You seem like a hard working bloody legend.

Put in a lot of hours at the farm. Part the reason built my home gym. So can still het all my training in.

 

[Demon_throne]

Welcome brother, seems like you've good the right idea and a good mind set.

This could be one hell of a transformation given enough time.

My only notes would be try to lock in your meals daily (consistency is key), consider a WPI over a WPC 9/10 will save you a few cals there, and possibly consider a glp like Reta.

Apart from that got all the faith in the world you'll get to where you want to be

 

[willipede]

Cheers Team. I'll have a look at all suggestions. I still like DLs as it is what helped me many years ago come back from a bulged disc that absolutely flawed me. I met a PT who was a physiotherapist and a power lifter.

Fair enough brother, im not totally against deads but I think when there is issues there's better movements that can be done (lower risk).

Been there as well but I understand there's also more than one way to skin a cat

 

[Freki]

A couple of days ago.View attachment 186909

Welcome mate,
Great start, all the advice i have has already been mentioned , you have come to the right place!
Id put you above 20% less then 30% BF

 

[willipede]

Welcome mate,
Great start, all the advice i have has already been mentioned , you have come to the right place!
Id put you above 20% less then 30% BF

Id agree somewhere in the 20's. Everyone's fat distribution is different so without a full picture hard to tell but thats where id put you.

 

[theJimJim]

Workout Log
Focus: Chest, Triceps, Abs, and Upper Body (Didn't have time to focus on shoulders so will fit in tomorrow)

1. Bench Press
Set 1: 10 reps x 60kg
Set 2: 10 reps x 80kg
Set 3: 6 reps x 100kg
Set 4: 6 reps x 100kg
Set 5: 6 reps x 100kg
Set 6: 6 reps x 100kg
Set 6: 6 reps x 100kg
(Last 2 sets I got to 5 reps racked it, took a few breaths, reset form on bench and finished last rep)

2. Triceps Rope Pushdown (Cable Machine)
Set 1: 10 reps x 21.25kg
Set 2: 10 reps x 23.75kg
Set 3: 5 reps x 26.25kg
Set 4: 5 reps x 26.25kg
Set 5: 5 reps x 26.25kg
Set 6: 5 reps x 26.25kg
Set 7: 5 reps x 26.25kg

3. Legs Held Incline Ab Curls
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

4. Incline Dumbbell Press
Set 1: 10 reps x 22.5kg
Set 2: 10 reps x 22.5kg
Set 3: 10 reps x 22.5kg

5. Single Arm Triceps Pushdown (Cable Machine)
Set 1: 10 reps x 8.75kg
Set 2: 10 reps x 8.75kg
Set 3: 10 reps x 8.75kg

6. Cable Press/Fly
Set 1: 10 reps x 13.75kg
Set 2: 10 reps x 13.75kg
Set 3: 10 reps x 13.75kg

Cardio:
Low effort today. Mowed the lawns and walked the dogs for a couple of km's with my daughter.

Food: see pics

 

[Shakey]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

Nice log bro, welcome to the brotherhood. Which discs are you having issues with? I have herniated both L4-L5 & L5-S1 with nerve root compression.

I agree deadlifts can be good for disc issues as i do stiff leg deadlifts my self and they helped greatly. Though i did compress a nerve a bit again so ive stopped deadlifts until the nerves recovered.

Is 5 reps on deadlifts to failure? Id suggest failure in the 7 to 10 rep range as i found going to failure in the 4-6 rep range tended to pinch a nerve in my back more often. But you know your back better then we do.

Also the best exercise for my discs are back extensions, im up to using a 80-90lbs barbell for them. You can use extensions as a warmup for your deadlifts as well.

Workout Log
Focus: Chest, Triceps, Abs, and Upper Body (Didn't have time to focus on shoulders so will fit in tomorrow)

1. Bench Press
Set 1: 10 reps x 60kg
Set 2: 10 reps x 80kg
Set 3: 6 reps x 100kg
Set 4: 6 reps x 100kg
Set 5: 6 reps x 100kg
Set 6: 6 reps x 100kg
Set 6: 6 reps x 100kg
(Last 2 sets I got to 5 reps racked it, took a few breaths, reset form on bench and finished last rep)

2. Triceps Rope Pushdown (Cable Machine)
Set 1: 10 reps x 21.25kg
Set 2: 10 reps x 23.75kg
Set 3: 5 reps x 26.25kg
Set 4: 5 reps x 26.25kg
Set 5: 5 reps x 26.25kg
Set 6: 5 reps x 26.25kg
Set 7: 5 reps x 26.25kg

3. Legs Held Incline Ab Curls
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

4. Incline Dumbbell Press
Set 1: 10 reps x 22.5kg
Set 2: 10 reps x 22.5kg
Set 3: 10 reps x 22.5kg

5. Single Arm Triceps Pushdown (Cable Machine)
Set 1: 10 reps x 8.75kg
Set 2: 10 reps x 8.75kg
Set 3: 10 reps x 8.75kg

6. Cable Press/Fly
Set 1: 10 reps x 13.75kg
Set 2: 10 reps x 13.75kg
Set 3: 10 reps x 13.75kg

Cardio:
Low effort today. Mowed the lawns and walked the dogs for a couple of km's with my daughter.

Food: see pics

Awesome lifts bro, keep at 'er.

 

[LevButlerov]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

Start of the year
View attachment 186904

A couple of days ago.View attachment 186909

Workout Log
Focus: Chest, Triceps, Abs, and Upper Body (Didn't have time to focus on shoulders so will fit in tomorrow)

1. Bench Press
Set 1: 10 reps x 60kg
Set 2: 10 reps x 80kg
Set 3: 6 reps x 100kg
Set 4: 6 reps x 100kg
Set 5: 6 reps x 100kg
Set 6: 6 reps x 100kg
Set 6: 6 reps x 100kg
(Last 2 sets I got to 5 reps racked it, took a few breaths, reset form on bench and finished last rep)

2. Triceps Rope Pushdown (Cable Machine)
Set 1: 10 reps x 21.25kg
Set 2: 10 reps x 23.75kg
Set 3: 5 reps x 26.25kg
Set 4: 5 reps x 26.25kg
Set 5: 5 reps x 26.25kg
Set 6: 5 reps x 26.25kg
Set 7: 5 reps x 26.25kg

3. Legs Held Incline Ab Curls
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

4. Incline Dumbbell Press
Set 1: 10 reps x 22.5kg
Set 2: 10 reps x 22.5kg
Set 3: 10 reps x 22.5kg

5. Single Arm Triceps Pushdown (Cable Machine)
Set 1: 10 reps x 8.75kg
Set 2: 10 reps x 8.75kg
Set 3: 10 reps x 8.75kg

6. Cable Press/Fly
Set 1: 10 reps x 13.75kg
Set 2: 10 reps x 13.75kg
Set 3: 10 reps x 13.75kg

Cardio:
Low effort today. Mowed the lawns and walked the dogs for a couple of km's with my daughter.

Food: see pics

welcome to the EVO family @theJimJim you look amazing, good changes to your body and recomping already clearly! love the training but i'd like to see you log this for a few more weeks before we really start dialing you in.

Please share more day to day information with us.

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

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

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

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

 

[theJimJim]

Nice log bro, welcome to the brotherhood. Which discs are you having issues with? I have herniated both L4-L5 & L5-S1 with nerve root compression.

I agree deadlifts can be good for disc issues as i do stiff leg deadlifts my self and they helped greatly. Though i did compress a nerve a bit again so ive stopped deadlifts until the nerves recovered.

Is 5 reps on deadlifts to failure? Id suggest failure in the 7 to 10 rep range as i found going to failure in the 4-6 rep range tended to pinch a nerve in my back more often. But you know your back better then we do.

Also the best exercise for my discs are back extensions, im up to using a 80-90lbs barbell for them. You can use extensions as a warmup for your deadlifts as well.

Awesome lifts bro, keep at 'er.

Pretty much identical mate! Same discs and yes I had nerve roots compression. I do hangs, foam rolling and like to lay back on the incline abdominal crunch bench thing and just let my lower back decompress for a while.

 

[Shakey]

Pretty much identical mate! Same discs and yes I had nerve roots compression. I do hangs, foam rolling and like to lay back on the incline abdominal crunch bench thing and just let my lower back decompress for a while.

Should probably start an L4-S1 disc club on EVO. They seem like popular choices for herniation.

Im laying off deadlifts til my feet stop going numb during cardio. Almost healed. Throw so back extension in there, feel fantastic.

 

[theJimJim]

One reason why'd I like to try KLOW and HGH is to see if it would help my back and joints. Just have to save up a bit of $$ without impacting my family budget lol. Like any PED use, my family comes first before I blow money on things for my body.

 

[Shakey]

One reason why'd I like to try KLOW and HGH is to see if it would help my back and joints. Just have to save up a bit of $$ without impacting my family budget lol. Like any PED use, my family comes first before I blow money on things for my body.

Well i used BPC specifically for my knee and it really brought the inflammation down, i went from limping in 6 mins on treadmill to an hr. Now that also involves improvements from the cardio itself, but BPC kept the inflammation in check and allowed me to push further for quicker improvements.

Dont expect magic. Lol. BPC is also a local acting peptide so its better on site, while TB and GHK are systemic so site doesnt matter. You could rotate near joints but would need help if going near discs, unless your a contortionist? Should i warn against spinal KLOW injections.

Anywho, closer the better with standalone BPC or any blend with BPC.

 

[theJimJim]

Workout Log – Pull Day
Warm-Up
Decompression work
Foam rolling
Clamshells
Crab walks
Dead hangs

Main Lifts
Deadlifts
70 kg × 10
90 kg × 10
110 kg × 5
120 kg × 5
120 kg × 5
120 kg × 5

Lat Pulldowns
61 kg × 10
68 kg × 10
68 kg × 10
68 kg × 8

Preacher Curls
(5 kg plates each side + bar weight)
× 10
× 10
× 10
Note: Forearms fatigued early, improved after first set.

Seated Row
65 kg × 10
65 kg × 10
65 kg × 10

Superset 1
Single Arm Bent Over Row
22.5 kg × 6
22.5 kg × 6
22.5 kg × 6

Dumbbell Biceps Curls – Drop Sets
20 kg × 3 (each arm, failure)
Dropped weight in 2.25 kg increments to failure
Set 2: 20 kg × 1 each arm → drop set
Set 3: Same structure

Absolutely buggered after that today. Need food.

 

[theJimJim]

Alright question. If I was to save up a little and chuck either KLOW or HGH into the mix. Which one do you think would be more beneficial first? I'm thinking HGH probably. Second part, which Aussie source from our approved vendors should I think about using. I'm definitely going to run a blood test during use if I get some. I'm not pulling any trigger yet. Still researching and just thinking about it. Haven't touched any peps or GH before.

 

[Mobster]

Tell us a little about the ''mainly due to some neck and back injuries''

 

[theJimJim]

Tell us a little about the ''mainly due to some neck and back injuries''

Hey mate. Thanks for the interest. I bulged my l5-s1 many many years ago while at the gym. Was my last rep of my last set at 180kg and I felt a pop and some intense pain. Had to go to hospital for pain relief but lucky I didnt fully herniate. I was lucky to meet a personal trainer who was a physiotherapist and also a powerlifter. He kept me honest with my lifting and rehabilitation. Over a year and a half to get back to feeling relatively normal and lifting heavy again. This was in my mid 20's.

Over the years my upper neck and lower back always played up especially as I got older. My work is very physical and makes you sometimes put your body in awkward positions when lifting heavy equipment or just looking up at equipment i have to repair. I found myself twingeing my neck a lot from overhead press and sometimes from tensing so hard on heavy bench press.

Anyway long story short I now have deteriorated l4-s1 and I forget the exact discs in my neck but they have compressed a bit and have caused stenosis in the nerve passages which sometimes get irrated hence the problems with over head press some times.

Last year with my training falling off I wasn't keeping my core and rear chain strong and was having a lot of problems throwing my back and neck out. Pretty much caused me to stop exercise but also I lost myself a little with not going to the gym which was my place to escape and recover my mind from work and life. This also led to bad behaviours like drinking more alcohol etc which got to be a problem. I am completely off that shit now though for a couple of months.

Anyway at the end of last year I was floored again just putting my boots on for work needed the ambulance to come for pain relief. It took me a few weeks to be able to walk without pain and even longer to get back to my normal.

This leads to this year where training is my priority to keep my body stronger. Hold it together and be healthy. I already feel like I have more energy. My strength is returning. I am enjoying the gym again very much.

Sorry for a long TED talk lol

 

[theJimJim]

Also I don't know how you strongmen bloody do what you do and keep your body from falling apart. It's impressive

 

[theJimJim]

Pull session done today see above.

Cardio:
10000 steps logged for the day.

Food: around 2000 cals give or take a small amount for slight miss weighing of food. Food in pictures attached are just the ingredients. I had a chicken sandwich, weetbix with protein shake instead of milk, omelette for dinner and made some stewed apples in sugar free vanilla maple syrup for desert.

All in all. It was a great Sunday with the Gym and family. Back to work tomorrow. Morning workout planned before work.

 

[stevesmi]

@theJimJim I would guess your body fat is somewhere in the low to mid 20s but it's hard to tell because of all your hair. In any event lets get that better and get you into top shape.

 

[theJimJim]

@theJimJim I would guess your body fat is somewhere in the low to mid 20s but it's hard to tell because of all your hair. In any event lets get that better and get you into top shape.

Thats the plan my man. I have been bang on with my macros for many weeks now. Training is starting to fall into place nicely. Body doesn't absolutely kill after every workout any more like the first few sessions usually are. I get the normal pain like I know I have trained but not the "fucking hell I don't know how I'm going to lift again today" pain, if you know what I mean.
Legs tomorrow and if time allows catch up on some shoulders I didn't get to do Saturday.

 

[stevesmi]

Thats the plan my man. I have been bang on with my macros for many weeks now. Training is starting to fall into place nicely. Body doesn't absolutely kill after every workout any more like the first few sessions usually are. I get the normal pain like I know I have trained but not the "fucking hell I don't know how I'm going to lift again today" pain, if you know what I mean.
Legs tomorrow and if time allows catch up on some shoulders I didn't get to do Saturday.

I'm more worried about your food quality than macros. That's what I want to see going forward. Definitely check out the other logs and see what people are doing.

 

[kamsikazee]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

Welcome to EVO brother!! Looking forward to seeing your journey!! You are in good hands here.

Take in all the advice and stay consistent. Great to have another fellow Aussie dad on here!

 

[theJimJim]

My foods ok. I don't always chuck in my app when I have broccoli, salad, green beans and other lower cal veggies etc. I'll throw in sauces and dressings and stuff if required into the app because they do add more significant fats and carbs. But I hear you mate. Ill have a look. Cheers for looking out for me.

 

[ceo]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

Bros, keep up the good work. I like that you are hitting the bench press and deadlifts and then the overhead press. Also looking good. @theJimJim

 

[Ulter]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

We're gonna get you from dad bod to rip don't worry. @theJimJim just do me a favor once you do get ripped and more muscular: make sure you shave. This way we could see with everything under all that hair.

 

[ROIDDERS]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

@theJimJim the squat, bench press, deadlift, and overhead press are really good compound movements. That's good that you're working on each.

 

[2Thick]

Start of the year
View attachment 186904

It's all going to be dialed in. Don't worry, we'll help you. Consistency is going to be your greatest asset and also food prepping and putting only quality things in your body. @theJimJim

 

[Shakey]

Workout Log – Pull Day
Warm-Up
Decompression work
Foam rolling
Clamshells
Crab walks
Dead hangs

Main Lifts
Deadlifts
70 kg × 10
90 kg × 10
110 kg × 5
120 kg × 5
120 kg × 5
120 kg × 5

Lat Pulldowns
61 kg × 10
68 kg × 10
68 kg × 10
68 kg × 8

Preacher Curls
(5 kg plates each side + bar weight)
× 10
× 10
× 10
Note: Forearms fatigued early, improved after first set.

Seated Row
65 kg × 10
65 kg × 10
65 kg × 10

Superset 1
Single Arm Bent Over Row
22.5 kg × 6
22.5 kg × 6
22.5 kg × 6

Dumbbell Biceps Curls – Drop Sets
20 kg × 3 (each arm, failure)
Dropped weight in 2.25 kg increments to failure
Set 2: 20 kg × 1 each arm → drop set
Set 3: Same structure

Absolutely buggered after that today. Need food.

Nice lifts broski, love the curl dropsets. They are my favourite intesifier.

Last year with my training falling off I wasn't keeping my core and rear chain strong and was having a lot of problems throwing my back and neck out. Pretty much caused me to stop exercise but also I lost myself a little with not going to the gym which was my place to escape and recover my mind from work and life. This also led to bad behaviours like drinking more alcohol etc which got to be a problem. I am completely off that shit now though for a couple of months.

Anyway at the end of last year I was floored again just putting my boots on for work needed the ambulance to come for pain relief. It took me a few weeks to be able to walk without pain and even longer to get back to my normal.

I know the feeling all to well. Turning slightly to grab my coat and just dropping and then crawling to bed. 7-10 days of bedrest for a bloody coat. Not even a heavy coat. Lol

Proud of ya for cleanin yourself up and dropping the habits.

Sorry for a long TED talk lol

Nah bro, the more information the brotherhood has, the better the advice can be given.

 

[R.AP]

Hey everyone, another Aussie here,

I’m a Dad, Husband and a full-time worker. I’ve been struggling with my fitness and body for the past year, mainly due to some neck and back injuries that slowed me down, combined with some serious work burnout. It’s been a tough year, but I’m ready to take control of my health and get back to feeling like my best self.
Being a dad and working full time means that life often gets in the way of taking care of myself, and I’ve noticed how it’s affected my energy levels and overall well-being. My kids deserve a dad who has the energy to be active and present, and I owe it to them and myself to make a change.
I’m not aiming for perfection, but I’m focused on making consistent progress. I’m determined to rebuild my strength, improve my fitness, and get to a place where I feel better in my body. This journey isn’t just about looking better—it’s about feeling stronger, having more energy to keep up with my kids, and getting back to a place where I feel good both physically and mentally.
I know it won’t be easy, and there will be setbacks along the way, but I’m committed. I’ve got the motivation, and I’m excited to share my progress with all of you here, as well as learn from others’ experiences.
Thanks for reading, and I look forward to connecting with you all on this journey!

Start Date: [16Jan2026]
Starting weight: 106.5kg

Goal:
Short-term goal: Body recomp lose fat maintain muscle. Look better.

Long-term goal: Build my strength back to help protect my body from lower back and upper neck injuries. (I have a few disc issues). Look like I lift and take care of my body.

Current Stats:
Height: 185cm
Weight: 102kg
Body Fat %: never been able to figure this one out. If you think you can guess from my photos shoot away.

Strength Levels
Squat: Unsure at the moment. I'm focusing on some more core strength before I push much on a squat bar. I don't like putting the strain on my spine and discs because of my lower back and neck deterioration.
Bench Press: 100kg for 6 reps, 5 sets today
Deadlift: 120kg 5 reps for 5 sets last week.
Overhead Press: I don't go heavy at all on these as it can compress nerves in my neck and spasm my traps and turn me into Batman not able to turn my head for 2 weeks. I do more cable work for shoulders.

Training Plan
Usually PPL rest day and repeat. Power and hypertrophy switching after every rest day.
Try to get to 10000 steps a day.
Starting a back to run program with walking jogging intervals.

Nutrition Plan
Calories: currently 2000 cals a day currently.
Macros:
Protein: 200g a day
Carbs and Fats all depends on whats available and what I feel like but obviously makes up the rest of my diet. I usually maintain a higher carb to fat ratio though.

Supplements:
TRT - 125mg a week test undec. Endo prescribed.
WPC
Inject l-carnitine 600mg daily at the moment.
Super B complex (b vitamin supp) daily
Vitamin C daily.

Possible PEDs that I would want to test:
BCP and TB500
HGH if I figure out how to afford
NPP for joints and additional growth.
Will probably push up testosterone above my TRT but it will be around when I need to do blood tests for Endocrinologist.
Any suggestions welcome, if anyone knows a peptide or something that could help with seborrheic dermatitis flair ups I would consider testing.

Hey brother! Another Aussie dad here.

Man, to do it all: work, family, health, fitness, and always improve; to be and do better, takes a special kind of man. It's a grind, but the challenges this lifestyle provides helps to shape us into better, stronger, more patient, more resilient men. It sets the examples for our children, friends and family and is our responsibility

You are absolutely killing it.

 

[theJimJim]

Hey brother! Another Aussie dad here.

Man, to do it all: work, family, health, fitness, and always improve; to be and do better, takes a special kind of man. It's a grind, but the challenges this lifestyle provides helps to shape us into better, stronger, more patient, more resilient men. It sets the examples for our children, friends and family and is our responsibility

You are absolutely killing it.

Thanks mate, that means a lot. Hearing that from other dads on the same path helps keeps me motivated every day. Some days it’s bloody hard to make it all happen, but I’m committed to showing up anyway. Progress over perfection. We just keep stacking the small wins and leading from the front

 

[theJimJim]

Leg Day – 1 Hour Session
Only had an hour to squeeze in legs today. They’re definitely my weak point, so I’m making a conscious effort not to skip them or half-commit. Short session, but kept the intensity high.

Warm-up / Prep
Roller work – lower back

Leg Press
50 kg × 10
100 kg × 8
150 kg × 10
150 kg × 10
150 kg × 10
150 kg × 10 (7 reps, rack pause, then 3 reps)
Focused on controlled reps and depth.

Lying Leg Curls
46 kg × 10
53 kg × 10
60 kg × 10
60 kg × 10
60 kg × 6
Hamstrings were feeling it by that last set.

Hip Abductor
49 kg × 15
63 kg × 13
63 kg × 15
63 kg × 15
Kept the tension consistent and slowed down the negatives.

Standing Calf Raises
115 kg × 10
125 kg × 10
125 kg × 10
125 kg × 10
Full stretch at the bottom, pause at the top.

Superset Finisher
Leg Extensions
68 kg × 10
82 kg × 10
82 kg × 10

Seated Leg Curls
68 kg × 10
75 kg × 10
75 kg × 10
Minimal rest between movements to finish off the quads and hamstrings.

 

[LevButlerov]

Workout Log – Pull Day
Warm-Up
Decompression work
Foam rolling
Clamshells
Crab walks
Dead hangs

Main Lifts
Deadlifts
70 kg × 10
90 kg × 10
110 kg × 5
120 kg × 5
120 kg × 5
120 kg × 5

Lat Pulldowns
61 kg × 10
68 kg × 10
68 kg × 10
68 kg × 8

Preacher Curls
(5 kg plates each side + bar weight)
× 10
× 10
× 10
Note: Forearms fatigued early, improved after first set.

Seated Row
65 kg × 10
65 kg × 10
65 kg × 10

Superset 1
Single Arm Bent Over Row
22.5 kg × 6
22.5 kg × 6
22.5 kg × 6

Dumbbell Biceps Curls – Drop Sets
20 kg × 3 (each arm, failure)
Dropped weight in 2.25 kg increments to failure
Set 2: 20 kg × 1 each arm → drop set
Set 3: Same structure

Absolutely buggered after that today. Need food.

your weights should be 15-20 reps mod them please

Alright question. If I was to save up a little and chuck either KLOW or HGH into the mix. Which one do you think would be more beneficial first? I'm thinking HGH probably. Second part, which Aussie source from our approved vendors should I think about using. I'm definitely going to run a blood test during use if I get some. I'm not pulling any trigger yet. Still researching and just thinking about it. Haven't touched any peps or GH before.

I would say HGH in your situation, thats better
you can add GLOW later @theJimJim

Pull session done today see above.

Cardio:
10000 steps logged for the day.

Food: around 2000 cals give or take a small amount for slight miss weighing of food. Food in pictures attached are just the ingredients. I had a chicken sandwich, weetbix with protein shake instead of milk, omelette for dinner and made some stewed apples in sugar free vanilla maple syrup for desert.

All in all. It was a great Sunday with the Gym and family. Back to work tomorrow. Morning workout planned before work.

can you post total macros its not giving it in the pics

 

[theJimJim]

your weights should be 15-20 reps mod them please

I would say HGH in your situation, thats better
you can add GLOW later @theJimJim

can you post total macros its not giving it in the pics

It was but here it is again on a more zoomed in shot

 

[theJimJim]

Good day today.

Pretty exhausted and sore. Legs definitely sluggish after working out this morning.

Just over 6k steps done today and cant get out to do any more tonight. But im good with that.

At 2200cals today as I felt like I needed more energy and felt like I had low blood sugar at one point. Had a treat which was 2 measly ferrero rochers lol.

Bacon and melted cheese sandwich for dinner slapped (had hummus beetroot lettuce and pickles). Mexican chicken and rice bowl for lunch was good. Had some fruit and a few other small snack meals.

Will weigh in and try get some more photos taken at the end of the week.

Getting bloods taken this week just to see where testosterone levels are sitting before I see my endo in the next coming weeks.

 

[CookieBaah]

Solid morning leg session, with a nice follow up day,
Nice to see the daily updates crusing!!

You plan to weigh yourself daily? Or just once a week?
I personally find weighing daily and pulling a weekly average every sunday/monday a pretty solid way to see how things are going.

 

[theJimJim]

Also a lot of good stuff youve already started. No need to overhead press, doing cable work e.g. Lateral raises, front raises and some rear delt work is all you need to build the shoulders while you work on mobility and addressing any issues.

Personally I would remove the deadlifts, instead do rows and a pull down variation of your choice.

Also if your not already dead hangs can be an amazing exercise to decompress the spine

Cheers

Taken your advice with dead hangs and also have been locking my legs into the decline ab crunch bench and just laying back and letting my back decompress. Has been bloody good.

 

[theJimJim]

Solid morning leg session, with a nice follow up day,
Nice to see the daily updates crusing!!

You plan to weigh yourself daily? Or just once a week?
I personally find weighing daily and pulling a weekly average every sunday/monday a pretty solid way to see how things are going.

I find myself rushing too much during the mornings for work to do daily weighs lol. Also trying to avoid waking the wife up. Will probably buy some more scales and put them in the spare bathroom. I will try to weigh this week but generally have been doing it weekly on Saturday.

And thanks mate! I'm really trying to stay consistent. Rest day from weights tomorrow but I'll be getting some active rest with walking and some light jogging.

 

[CookieBaah]

I find myself rushing too much during the mornings for work to do daily weighs lol. Also trying to avoid waking the wife up. Will probably buy some more scales and put them in the spare bathroom. I will try to weigh this week but generally have been doing it weekly on Saturday.

And thanks mate! I'm really trying to stay consistent. Rest day from weights tomorrow but I'll be getting some active rest with walking and some light jogging.

Yeah definitely becomes part of the morning ritual, wake up, piss, get on scales, get ready for work,
Had to move mine to other end of the house for that reason also. Haha


Recovery is just as important, enjoy it man, always earnt,
Even 20mins on a bike

 

[willipede]

Taken your advice with dead hangs and also have been locking my legs into the decline ab crunch bench and just laying back and letting my back decompress. Has been bloody good.

Nice bro, keep them up and they will pay dividends for sure.

I think every lifter should be doing deads

 

[waggat]

Start of the year
View attachment 186904

A couple of days ago.View attachment 186909

Hey mate, welcome to Evo!

Nice start to your log. Your workout plan and macros are pretty good. Good that you're hitting 200+ protein. Just keep an eye on cals. 2000 might be too low. You don't want to lose weight too quickly.

Your looking pretty good in the photos. You don't have to lose too much weight. Probably another reason to take it slow. That will help with building more muscle as well.

Workout Log
Focus: Chest, Triceps, Abs, and Upper Body (Didn't have time to focus on shoulders so will fit in tomorrow)

1. Bench Press
Set 1: 10 reps x 60kg
Set 2: 10 reps x 80kg
Set 3: 6 reps x 100kg
Set 4: 6 reps x 100kg
Set 5: 6 reps x 100kg
Set 6: 6 reps x 100kg
Set 6: 6 reps x 100kg
(Last 2 sets I got to 5 reps racked it, took a few breaths, reset form on bench and finished last rep)

2. Triceps Rope Pushdown (Cable Machine)
Set 1: 10 reps x 21.25kg
Set 2: 10 reps x 23.75kg
Set 3: 5 reps x 26.25kg
Set 4: 5 reps x 26.25kg
Set 5: 5 reps x 26.25kg
Set 6: 5 reps x 26.25kg
Set 7: 5 reps x 26.25kg

3. Legs Held Incline Ab Curls
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

4. Incline Dumbbell Press
Set 1: 10 reps x 22.5kg
Set 2: 10 reps x 22.5kg
Set 3: 10 reps x 22.5kg

5. Single Arm Triceps Pushdown (Cable Machine)
Set 1: 10 reps x 8.75kg
Set 2: 10 reps x 8.75kg
Set 3: 10 reps x 8.75kg

6. Cable Press/Fly
Set 1: 10 reps x 13.75kg
Set 2: 10 reps x 13.75kg
Set 3: 10 reps x 13.75kg

Cardio:
Low effort today. Mowed the lawns and walked the dogs for a couple of km's with my daughter.

Food: see pics

I don't mind lowish reps on bench press but it's pointless on pushdowns I reckon. Plus you move get that incline press to second. I don't care for doing chest press after tri exercises.

Workout Log – Pull Day
Warm-Up
Decompression work
Foam rolling
Clamshells
Crab walks
Dead hangs

Main Lifts
Deadlifts
70 kg × 10
90 kg × 10
110 kg × 5
120 kg × 5
120 kg × 5
120 kg × 5

Lat Pulldowns
61 kg × 10
68 kg × 10
68 kg × 10
68 kg × 8

Preacher Curls
(5 kg plates each side + bar weight)
× 10
× 10
× 10
Note: Forearms fatigued early, improved after first set.

Seated Row
65 kg × 10
65 kg × 10
65 kg × 10

Superset 1
Single Arm Bent Over Row
22.5 kg × 6
22.5 kg × 6
22.5 kg × 6

Dumbbell Biceps Curls – Drop Sets
20 kg × 3 (each arm, failure)
Dropped weight in 2.25 kg increments to failure
Set 2: 20 kg × 1 each arm → drop set
Set 3: Same structure

Absolutely buggered after that today. Need food.

Same with this day. Move the big hitters (seated row and db row) to before biceps.

Leg Day – 1 Hour Session
Only had an hour to squeeze in legs today. They’re definitely my weak point, so I’m making a conscious effort not to skip them or half-commit. Short session, but kept the intensity high.

Warm-up / Prep
Roller work – lower back

Leg Press
50 kg × 10
100 kg × 8
150 kg × 10
150 kg × 10
150 kg × 10
150 kg × 10 (7 reps, rack pause, then 3 reps)
Focused on controlled reps and depth.

Lying Leg Curls
46 kg × 10
53 kg × 10
60 kg × 10
60 kg × 10
60 kg × 6
Hamstrings were feeling it by that last set.

Hip Abductor
49 kg × 15
63 kg × 13
63 kg × 15
63 kg × 15
Kept the tension consistent and slowed down the negatives.

Standing Calf Raises
115 kg × 10
125 kg × 10
125 kg × 10
125 kg × 10
Full stretch at the bottom, pause at the top.

Superset Finisher
Leg Extensions
68 kg × 10
82 kg × 10
82 kg × 10

Seated Leg Curls
68 kg × 10
75 kg × 10
75 kg × 10
Minimal rest between movements to finish off the quads and hamstrings.

I would replace one of the leg curls with a single leg or glute exercise.

Good setup overall thought mate.

Re the HGH vs KLOW, have you considered Reta at all. That's probably where I'd start.

 

[LevButlerov]

It was but here it is again on a more zoomed in shot

That image didnt load thanks for sharing carbs low i just rechecked, if we do carbs that low we need some fat up @theJimJim

 

[Shakey]

Leg Day – 1 Hour Session
Only had an hour to squeeze in legs today. They’re definitely my weak point, so I’m making a conscious effort not to skip them or half-commit. Short session, but kept the intensity high.

Warm-up / Prep
Roller work – lower back

Leg Press
50 kg × 10
100 kg × 8
150 kg × 10
150 kg × 10
150 kg × 10
150 kg × 10 (7 reps, rack pause, then 3 reps)
Focused on controlled reps and depth.

Lying Leg Curls
46 kg × 10
53 kg × 10
60 kg × 10
60 kg × 10
60 kg × 6
Hamstrings were feeling it by that last set.

Hip Abductor
49 kg × 15
63 kg × 13
63 kg × 15
63 kg × 15
Kept the tension consistent and slowed down the negatives.

Standing Calf Raises
115 kg × 10
125 kg × 10
125 kg × 10
125 kg × 10
Full stretch at the bottom, pause at the top.

Superset Finisher
Leg Extensions
68 kg × 10
82 kg × 10
82 kg × 10

Seated Leg Curls
68 kg × 10
75 kg × 10
75 kg × 10
Minimal rest between movements to finish off the quads and hamstrings.

Good leg day bro. Im with @waggat on hitting lats before biceps and chest before triceps. You dont want to wear out your biceps/triceps before finishing your larger lifts.

As well as his suggestion on Reta, a GLP would deffinitely help cutting bodyfat.

You should give unilateral leg extension/leg curls a try if you have the time. Just remember to rep match your stronger quad/hamstring to your weaker one.

Nice superset, try standing leg curls using the leg extension machine instead of seated leg curls. You can superset quickly.

 

[R.AP]

Thanks mate, that means a lot. Hearing that from other dads on the same path helps keeps me motivated every day. Some days it’s bloody hard to make it all happen, but I’m committed to showing up anyway. Progress over perfection. We just keep stacking the small wins and leading from the front

Good man it's all we can do

 

[theJimJim]

Good leg day bro. Im with @waggat on hitting lats before biceps and chest before triceps. You dont want to wear out your biceps/triceps before finishing your larger lifts.

As well as his suggestion on Reta, a GLP would deffinitely help cutting bodyfat.

You should give unilateral leg extension/leg curls a try if you have the time. Just remember to rep match your stronger quad/hamstring to your weaker one.

Nice superset, try standing leg curls using the leg extension machine instead of seated leg curls. You can superset quickly.
View attachment 188179

I have never thought to try this! Definitely will give it a go. Save using 2 machines. Cheers mate.

 

[Warthog61]

Should probably start an L4-S1 disc club on EVO. They seem like popular choices for herniation.

Im laying off deadlifts til my feet stop going numb during cardio. Almost healed. Throw so back extension in there, feel fantastic.

L3 & l4 here!

 

[ballin2504]

Start of the year
View attachment 186904

@theJimJim welcome aboard! We are glad to have you here on evo! Let’s get after it.

 

[Shakey]

L3 & l4 here!

The clubs starting. Lol
We can compete for worst back issues.

 

[Shakey]

I have never thought to try this! Definitely will give it a go. Save using 2 machines. Cheers mate.

Yea bro, i dropset them as well. End up crawling away from the machine. Lol

 

[LevButlerov]

Good leg day bro. Im with @waggat on hitting lats before biceps and chest before triceps. You dont want to wear out your biceps/triceps before finishing your larger lifts.

As well as his suggestion on Reta, a GLP would deffinitely help cutting bodyfat.

You should give unilateral leg extension/leg curls a try if you have the time. Just remember to rep match your stronger quad/hamstring to your weaker one.

Nice superset, try standing leg curls using the leg extension machine instead of seated leg curls. You can superset quickly.
View attachment 188179

That's a big leg there, nice pump

 

[Shakey]

That's a big leg there, nice pump

Deffinitely not mine, i wish. Just an example for @theJimJim.

 

[LevButlerov]

Deffinitely not mine, i wish. Just an example for @theJimJim.

I thought yours

 

[theJimJim]

Body Recomp Log Update – Rest Day Reality Check

Lucky I was scheduled for a proper rest day today with no weight training, because life had other plans.
Woke up to a very sick wife down with the flu, so I had to let work know I’d be late while I handled school drop-off duties. Thankfully work was very understanding — big win there.

Physically, my legs are absolutely wrecked. Calves and hamstrings are on fire from yesterday’s leg session. Honestly, this is the result of not consistently prioritizing proper leg days. That’s on me. I’ve been holding myself accountable to fix that, and this soreness is just part of paying the bill. No complaints — just adapting and improving.

Because I had to step up with most of the parenting duties today, I couldn’t get out for an afternoon dog walk to bump steps up. Finished the day around 5k from work and general movement. Not ideal, but acceptable for a rest day with family priorities.

I’ll take the rest day for what it is and come back tomorrow with upper body push. This PPL cycle will lean into hypertrophy — less weight, more reps, better control, better volume.

Nutrition:
Food was solid today. I’m just about at my macros — not quite finished but very close. Will have a little more than what I am about to post as pictures.

Dinner was a solid “use what’s in the fridge” experiment:

Leftover chicken breast from the kids’ meal yesterday
Frozen stir-fry veggie mix
A couple of those ready-made rice cups that were bought for a diet attempt from the wife that she didn't like and abandoned
Oyster sauce + soy sauce
Turned it into two servings, so I’ve got an extra meal prepped and added to the freezer with the rest of my lunches. Efficient and macro-friendly.

Overall: Not a high-output day, but a responsible one. Recovery, family first, food on point. Back to work tomorrow.

Will weigh myself and get some updated photos this weekend.

 

[theJimJim]

Finished off the day with a Bulla frozen yoghurt and some milk lol. I'm set up for tomorrow and going to try get a solid sleep tonight.
Cheers all. Can't wait to lean down more so I can start adding more food and muscle.

 

[Shakey]

Physically, my legs are absolutely wrecked. Calves and hamstrings are on fire from yesterday’s leg session.

Love that feeling. Tells me i sufficiently destroyed myself at the gym.. Good macros bro.

 

[LevButlerov]

Body Recomp Log Update – Rest Day Reality Check

Lucky I was scheduled for a proper rest day today with no weight training, because life had other plans.
Woke up to a very sick wife down with the flu, so I had to let work know I’d be late while I handled school drop-off duties. Thankfully work was very understanding — big win there.

Physically, my legs are absolutely wrecked. Calves and hamstrings are on fire from yesterday’s leg session. Honestly, this is the result of not consistently prioritizing proper leg days. That’s on me. I’ve been holding myself accountable to fix that, and this soreness is just part of paying the bill. No complaints — just adapting and improving.

Because I had to step up with most of the parenting duties today, I couldn’t get out for an afternoon dog walk to bump steps up. Finished the day around 5k from work and general movement. Not ideal, but acceptable for a rest day with family priorities.

I’ll take the rest day for what it is and come back tomorrow with upper body push. This PPL cycle will lean into hypertrophy — less weight, more reps, better control, better volume.

Nutrition:
Food was solid today. I’m just about at my macros — not quite finished but very close. Will have a little more than what I am about to post as pictures.

Dinner was a solid “use what’s in the fridge” experiment:

Leftover chicken breast from the kids’ meal yesterday
Frozen stir-fry veggie mix
A couple of those ready-made rice cups that were bought for a diet attempt from the wife that she didn't like and abandoned
Oyster sauce + soy sauce
Turned it into two servings, so I’ve got an extra meal prepped and added to the freezer with the rest of my lunches. Efficient and macro-friendly.

Overall: Not a high-output day, but a responsible one. Recovery, family first, food on point. Back to work tomorrow.

Will weigh myself and get some updated photos this weekend.

good session @theJimJim the food is a bit low can you get protein up a bit by 20-30 grams


oyster sauce soy sauce how much sodium ED?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

Finished off the day with a Bulla frozen yoghurt and some milk lol. I'm set up for tomorrow and going to try get a solid sleep tonight.
Cheers all. Can't wait to lean down more so I can start adding more food and muscle.

 

[theJimJim]

good session @theJimJim the food is a bit low can you get protein up a bit by 20-30 grams


oyster sauce soy sauce how much sodium ED?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

Actually not 100% sure on total sodium intake but I'm not smashing salt and processed foods that much. Usually just normal seasoning levels when cooking meats etc. I'll start trying to track it a bit.

The meal I made last night was not a common food prepped meal I usually have ready in the freezer. Just wanted to use up what I had at the ready and needed to be used while fitting my macros.

 

[LevButlerov]

Actually not 100% sure on total sodium intake but I'm not smashing salt and processed foods that much. Usually just normal seasoning levels when cooking meats etc. I'll start trying to track it a bit.

The meal I made last night was not a common food prepped meal I usually have ready in the freezer. Just wanted to use up what I had at the ready and needed to be used while fitting my macros.

I'm concerned you might be taking in too much sodium

 

[theJimJim]

I'm concerned you might be taking in too much sodium

What's your biggest red-flag for this concern? Just curious. I would like to know if I need to look at changing anything

 

[LevButlerov]

What's your biggest red-flag for this concern? Just curious. I would like to know if I need to look at changing anything

BP and water retention I would look at that
you can check BP ED @theJimJim

 

[theJimJim]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

 

[Shakey]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

Wicked lifts bud, pump looks great.

 

[theJimJim]

Just keeping myself consistent mate. This log helps heaps

 

[theJimJim]

Alright is my log looking alright so far for most people. Is there any editing or formatting advice that would make things better or more enjoyable to read? Probably message me directly please with advice I don't want my log filled up with formatting advice happy for advice on training etc though

 

[waggat]

Body Recomp Log Update – Rest Day Reality Check

Lucky I was scheduled for a proper rest day today with no weight training, because life had other plans.
Woke up to a very sick wife down with the flu, so I had to let work know I’d be late while I handled school drop-off duties. Thankfully work was very understanding — big win there.

Physically, my legs are absolutely wrecked. Calves and hamstrings are on fire from yesterday’s leg session. Honestly, this is the result of not consistently prioritizing proper leg days. That’s on me. I’ve been holding myself accountable to fix that, and this soreness is just part of paying the bill. No complaints — just adapting and improving.

Because I had to step up with most of the parenting duties today, I couldn’t get out for an afternoon dog walk to bump steps up. Finished the day around 5k from work and general movement. Not ideal, but acceptable for a rest day with family priorities.

I’ll take the rest day for what it is and come back tomorrow with upper body push. This PPL cycle will lean into hypertrophy — less weight, more reps, better control, better volume.

Nutrition:
Food was solid today. I’m just about at my macros — not quite finished but very close. Will have a little more than what I am about to post as pictures.

Dinner was a solid “use what’s in the fridge” experiment:

Leftover chicken breast from the kids’ meal yesterday
Frozen stir-fry veggie mix
A couple of those ready-made rice cups that were bought for a diet attempt from the wife that she didn't like and abandoned
Oyster sauce + soy sauce
Turned it into two servings, so I’ve got an extra meal prepped and added to the freezer with the rest of my lunches. Efficient and macro-friendly.

Overall: Not a high-output day, but a responsible one. Recovery, family first, food on point. Back to work tomorrow.

Will weigh myself and get some updated photos this weekend.

Nice update mate. Sounds like you hit you legs hard.

Did you mention at the start of the log how long you've been training for? Have you only just started again due to injury?

Those makeshift meals look awesome mate!

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

Me after seeing the photos in this post:

Man I think I misjudged you based on your first set of photos. Looks like you're packing some serious muscle there. You're going to look jacked with a bit of fat loss!

I like your selection of exercises in this workout mate. I'm not the biggest fan of so many sets though. Seems like volume for the sake of it. Is this how you normally train? Looks like just the last set is to failure? Have you ever tried less sets?

 

[theJimJim]

Nice update mate. Sounds like you hit you legs hard.

Did you mention at the start of the log how long you've been training for? Have you only just started again due to injury?

Those makeshift meals look awesome mate!

Me after seeing the photos in this post:

Man I think I misjudged you based on your first set of photos. Looks like you're packing some serious muscle there. You're going to look jacked with a bit of fat loss!

I like your selection of exercises in this workout mate. I'm not the biggest fan of so many sets though. Seems like volume for the sake of it. Is this how you normally train? Looks like just the last set is to failure? Have you ever tried less sets?

I used to train a lot pure natural. Ever since I was like 16. Never was super ripped but could put muscle on. I have had many good years and as it goes as I got older, more work responsibilities, family responsibilities it slowed down a lot. Probably about 5-6 years ago I could deadlift between 200 and 230kg with my max PB ever of 250kg and bench was sets at 120-130 maximum PB 150. Body started to have issues though with injuries like disc bulges etc.

I haven't been able to lift like that in quite a few years though. I also had testosterone just dive into super low levels out of nowhere for no real reason. Was diagnosed with partial empty sella and put on TRT. It made me feel way better.

Lifting like that for my lower weights more reps for volume(hypertrophy training) is quite commonly the way I did it. The next round of PPL next week is for strength again and usually I like 5x5 of heavier weights for that for the main lift and then 3-4 sets of all following ancillaries.

I love cooking and making shit up on the spot to fit macros lol. It's fun.

 

[theJimJim]

25FEB
37yo Dad LYF
185cm
102kg (last proper weigh-in – weekly weigh day Saturday)

Sleep
5h 40m total.
Woke up to relieve myself, back to sleep about 10 minutes later for another 1h 15m.
-Not the best quality but workable

Cardio
12,000 steps completed.
Included a 5km walk with the dogs.
Trying to get them leaner and fitter too

Strength Training
Push day completed.
Full session detailed in previous post.
Post-workout pic uploaded.

Nutrition
2045 calories total
Protein: 206g
Fat: 67g
Carbs: 154g
Protein right where I want it — based off 2g per kg of lean bodyweight, so more than covered.

Supplements
Injectable L-carnitine – 600mg
Multivitamin
B Vitamin Complex
Vitamin C – 500mg
Pre-workout with L-citrulline + added beta alanine

Wrap Up
Feeling really good overall.

Energy today was about an 8/10, pushing a 9 at times.

Legs still sore but noticeably easier to move around compared to yesterday.
Family is still sick and I’ve managed to avoid it so far — hoping that continues.
On track. Consistent. Moving forward.

 

[jenkemj]

25FEB
37yo Dad LYF
185cm
102kg (last proper weigh-in – weekly weigh day Saturday)

Sleep
5h 40m total.
Woke up to relieve myself, back to sleep about 10 minutes later for another 1h 15m.
-Not the best quality but workable

Cardio
12,000 steps completed.
Included a 5km walk with the dogs.
Trying to get them leaner and fitter too

Strength Training
Push day completed.
Full session detailed in previous post.
Post-workout pic uploaded.

Nutrition
2045 calories total
Protein: 206g
Fat: 67g
Carbs: 154g
Protein right where I want it — based off 2g per kg of lean bodyweight, so more than covered.

Supplements
Injectable L-carnitine – 600mg
Multivitamin
B Vitamin Complex
Vitamin C – 500mg
Pre-workout with L-citrulline + added beta alanine

Wrap Up
Feeling really good overall.

Energy today was about an 8/10, pushing a 9 at times.

Legs still sore but noticeably easier to move around compared to yesterday.
Family is still sick and I’ve managed to avoid it so far — hoping that continues.
On track. Consistent. Moving forward.

Great log mate, you can see you’ve already got a fair bit of muscle and great distribution aswell. With a bit of the extra baggage gone you’re gonna be looking great

 

[kamsikazee]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

That's a solid workout bro. Looking great in those photos too, I think the first photos you uploaded didn't do you justice!

 

[theJimJim]

That's a solid workout bro. Looking great in those photos too, I think the first photos you uploaded didn't do you justice!

Thanks mate! My first photos were nil training. The post workout pump helps definitely to make me look better. I have definitely seen the change in the mirror though, feeling better with some body fat finally dropping.

 

[theJimJim]

Breakfast this morning.
Will be out a bit today so eating a bit more than I would for breakfast normally.

• Turkish Roll beef burger
• Iced coffee with Bulk Nutrients Vanilla Maple WPC instead of milk.

Calories: 708
P: 66.85g
C: 52.4g
F: 23.7g

 

[LevButlerov]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

Good push day but how much cardio was here?

Alright is my log looking alright so far for most people. Is there any editing or formatting advice that would make things better or more enjoyable to read? Probably message me directly please with advice I don't want my log filled up with formatting advice happy for advice on training etc though

you're doing good already I am noticing high volume for now formatting we gtg @theJimJim

25FEB
37yo Dad LYF
185cm
102kg (last proper weigh-in – weekly weigh day Saturday)

Sleep
5h 40m total.
Woke up to relieve myself, back to sleep about 10 minutes later for another 1h 15m.
-Not the best quality but workable

Cardio
12,000 steps completed.
Included a 5km walk with the dogs.
Trying to get them leaner and fitter too

Strength Training
Push day completed.
Full session detailed in previous post.
Post-workout pic uploaded.

Nutrition
2045 calories total
Protein: 206g
Fat: 67g
Carbs: 154g
Protein right where I want it — based off 2g per kg of lean bodyweight, so more than covered.

Supplements
Injectable L-carnitine – 600mg
Multivitamin
B Vitamin Complex
Vitamin C – 500mg
Pre-workout with L-citrulline + added beta alanine

Wrap Up
Feeling really good overall.

Energy today was about an 8/10, pushing a 9 at times.

Legs still sore but noticeably easier to move around compared to yesterday.
Family is still sick and I’ve managed to avoid it so far — hoping that continues.
On track. Consistent. Moving forward.

12k steps is walking right how much gym cardio?

Breakfast this morning.
Will be out a bit today so eating a bit more than I would for breakfast normally.

• Turkish Roll beef burger
• Iced coffee with Bulk Nutrients Vanilla Maple WPC instead of milk.

Calories: 708
P: 66.85g
C: 52.4g
F: 23.7g

you made this? can you do eggs oatmeal instead?

 

[theJimJim]

Good push day but how much cardio was here?

you're doing good already I am noticing high volume for now formatting we gtg @theJimJim

12k steps is walking right how much gym cardio?

you made this? can you do eggs oatmeal instead?

*From my daily wrap up*
Cardio
12,000 steps completed.
Included a 5km walk with the dogs.
Trying to get them leaner and fitter too

I got all this done with work and family life and looking after sick kids and wife. My legs were also killing me still and a struggle to even walk with my calves. I'm still adding, adjusting and working on my days with lifting and cardio etc. Can't get everything perfect right off the line. I am overly happy with my effort yesterday.

you made this? can you do eggs oatmeal instead?

Made the beef patty. 90/10 beef mince. Garlic, salt, pepper and mustard powder.
Lettuce, beetroot, dijon mustard. (Would usually use some burger pickles but had run out).
Turkish bread was just from the local Coles.

I eat eggs some times for breakfast but I don't like cereals and grains like oats all that much. Rather real meals. I may even just eat rice, meat veggie meals for breakfast too. I usually think about and put what I want into my food app the day before.

 

[Mobster]

Over 30 sets total is too much

 

[theJimJim]

Over 30 sets total is too much

Ok. I'll sit down tomorrow, review my workouts and rewrite my plan appreciate it mate! Also been listening to your podcasts. I appreciate what you do and love listening to your advice and honesty.

 

[theJimJim]

Daily Training Log 26FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 102 kg (last proper weigh-in – weekly Saturday)
Sleep: 7H 40m (annoyingly awoke at 3am with a full bladder.) Got back to sleep relatively quickly.

---

Pull Day (Hypertrophy) 1h 15m approx​

Warm-up / Prep

• 
  
• Roller- upper and lower back. Hips and glutes.
• 
  
• Dead hangs
• 
  
• Lying down on decline ab bench to decompress lower back and hips.

Deadlifts

• 70 kg × 8
• 100 kg × 8
• 100 kg × 8
• 100 kg × 8

Lat Pulldowns

• 47 kg × 15
• 54 kg × 15
• 61 kg × 12
• 61 kg × 12
• 54 kg × 15 (rest-pause at 10 — forearms on fire)

Seated Row

• 55 kg × 12
• 55 kg × 12
• 55 kg × 12
• 55 kg × 13 (failed nicely on 13)

Biceps dumbell curls

• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 8 + rest-pause 4

Intra-session Movement

• ~4,000 steps accumulated during rest periods

---

Cardio​

• 13,800 steps total
• 
  
• Included 2.5 km walk with some jogging with the dogs (counted within daily steps) calf muscles were starting to feel better allowing me to actually jog for sections.

---

Nutrition​

• Total Calories: 2,210 kcal
• Protein: 232.8 g
• Carbs: 127.2 g
• Fat: 76.5 g

Added ~200 extra calories today due to noticeable post-workout fatigue. (I wish now looking back I had a few more carbs in replacement of some of the protein but still keeping protein 200 or slightly above.

My breakfast Turkish Roll Burger was great. I ended up making burger patties with the whole 500g pack of 90/10 beef mince and ate them through the day with broccoli, green string beans and spud light potatoes. Had 200g Tasmanian Tuna cooked in the pan with some salt and pepper at dinner time with the broc, green beans and potatoes above (I made one big batch for the macros I wanted and spilt through out the day). 1 single ferrero rocher which yes was added to my macros.

Recovery & Energy

• Felt noticeably exhausted a couple of hours after training
• Extra calories helped stabilise energy
• Fatigue felt workload-related rather than systemic

---

Wrap Up​

High-volume pull session completed with strong effort and control. I dont like to go higher reps on deadlifts as higher rep fatigue is how I buldged my disc in lower back years ago. I refuse to go higher than ten reps and more likely to keep around 5 reps a set
Grip and forearms heavily taxed. I was struggling during the pull downs and rows with the burn. Forearms wanted to give up before back muscles.
Daily steps remained high despite fatigue.
Calories adjusted instead of pushing through depleted.

Listening to the body. Staying consistent. Moving forward.

 

[stevesmi]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

@theJimJim superset finisher looks good. i like supersetting myself. and dropsets really bang it out

 

[Ulter]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

Really good job on the tricep rope pushdowns and the cable side delt raises. I like the supersets at the end. Won't go wrong with any of that. @theJimJim

 

[ceo]

Bros, you did a monstrous job on this. I like the bench press. @theJimJim and I like the standing overhead press as well. It's all looking good.

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

 

[2Thick]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

@theJimJim proud of you man. This is a great little exercise routine that you put together. The workouts look terrific. Keep up the good work.

 

[Shakey]

Daily Training Log 26FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 102 kg (last proper weigh-in – weekly Saturday)
Sleep: 7H 40m (annoyingly awoke at 3am with a full bladder.) Got back to sleep relatively quickly.

---

Pull Day (Hypertrophy) 1h 15m approx​

Warm-up / Prep

• 
  
• Roller- upper and lower back. Hips and glutes.
• 
  
• Dead hangs
• 
  
• Lying down on decline ab bench to decompress lower back and hips.

Deadlifts

• 70 kg × 8
• 100 kg × 8
• 100 kg × 8
• 100 kg × 8

Lat Pulldowns

• 47 kg × 15
• 54 kg × 15
• 61 kg × 12
• 61 kg × 12
• 54 kg × 15 (rest-pause at 10 — forearms on fire)

Seated Row

• 55 kg × 12
• 55 kg × 12
• 55 kg × 12
• 55 kg × 13 (failed nicely on 13)

Biceps dumbell curls

• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 8 + rest-pause 4

Intra-session Movement

• ~4,000 steps accumulated during rest periods

---

Cardio​

• 13,800 steps total
• 
  
• Included 2.5 km walk with some jogging with the dogs (counted within daily steps) calf muscles were starting to feel better allowing me to actually jog for sections.

---

Nutrition​

• Total Calories: 2,210 kcal
• Protein: 232.8 g
• Carbs: 127.2 g
• Fat: 76.5 g

Added ~200 extra calories today due to noticeable post-workout fatigue. (I wish now looking back I had a few more carbs in replacement of some of the protein but still keeping protein 200 or slightly above.

My breakfast Turkish Roll Burger was great. I ended up making burger patties with the whole 500g pack of 90/10 beef mince and ate them through the day with broccoli, green string beans and spud light potatoes. Had 200g Tasmanian Tuna cooked in the pan with some salt and pepper at dinner time with the broc, green beans and potatoes above (I made one big batch for the macros I wanted and spilt through out the day). 1 single ferrero rocher which yes was added to my macros.

Recovery & Energy

• Felt noticeably exhausted a couple of hours after training
• Extra calories helped stabilise energy
• Fatigue felt workload-related rather than systemic

---

Wrap Up​

High-volume pull session completed with strong effort and control. I dont like to go higher reps on deadlifts as higher rep fatigue is how I buldged my disc in lower back years ago. I refuse to go higher than ten reps and more likely to keep around 5 reps a set
Grip and forearms heavily taxed. I was struggling during the pull downs and rows with the burn. Forearms wanted to give up before back muscles.
Daily steps remained high despite fatigue.
Calories adjusted instead of pushing through depleted.

Listening to the body. Staying consistent. Moving forward.

Wicked workout bro

 

[ROIDDERS]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

Man, you are killing this. Very impressive job. The way you pump that iron is a thing of beauty. Nice job doing multiple sets and doing those super sets. @theJimJim

 

[Hog.]

Daily Training Log 26FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 102 kg (last proper weigh-in – weekly Saturday)
Sleep: 7H 40m (annoyingly awoke at 3am with a full bladder.) Got back to sleep relatively quickly.

---

Pull Day (Hypertrophy) 1h 15m approx​

Warm-up / Prep

• 
  
• Roller- upper and lower back. Hips and glutes.
• 
  
• Dead hangs
• 
  
• Lying down on decline ab bench to decompress lower back and hips.

Deadlifts

• 70 kg × 8
• 100 kg × 8
• 100 kg × 8
• 100 kg × 8

Lat Pulldowns

• 47 kg × 15
• 54 kg × 15
• 61 kg × 12
• 61 kg × 12
• 54 kg × 15 (rest-pause at 10 — forearms on fire)

Seated Row

• 55 kg × 12
• 55 kg × 12
• 55 kg × 12
• 55 kg × 13 (failed nicely on 13)

Biceps dumbell curls

• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 8 + rest-pause 4

Intra-session Movement

• ~4,000 steps accumulated during rest periods

---

Cardio​

• 13,800 steps total
• 
  
• Included 2.5 km walk with some jogging with the dogs (counted within daily steps) calf muscles were starting to feel better allowing me to actually jog for sections.

---

Nutrition​

• Total Calories: 2,210 kcal
• Protein: 232.8 g
• Carbs: 127.2 g
• Fat: 76.5 g

Added ~200 extra calories today due to noticeable post-workout fatigue. (I wish now looking back I had a few more carbs in replacement of some of the protein but still keeping protein 200 or slightly above.

My breakfast Turkish Roll Burger was great. I ended up making burger patties with the whole 500g pack of 90/10 beef mince and ate them through the day with broccoli, green string beans and spud light potatoes. Had 200g Tasmanian Tuna cooked in the pan with some salt and pepper at dinner time with the broc, green beans and potatoes above (I made one big batch for the macros I wanted and spilt through out the day). 1 single ferrero rocher which yes was added to my macros.

Recovery & Energy

• Felt noticeably exhausted a couple of hours after training
• Extra calories helped stabilise energy
• Fatigue felt workload-related rather than systemic

---

Wrap Up​

High-volume pull session completed with strong effort and control. I dont like to go higher reps on deadlifts as higher rep fatigue is how I buldged my disc in lower back years ago. I refuse to go higher than ten reps and more likely to keep around 5 reps a set
Grip and forearms heavily taxed. I was struggling during the pull downs and rows with the burn. Forearms wanted to give up before back muscles.
Daily steps remained high despite fatigue.
Calories adjusted instead of pushing through depleted.

Listening to the body. Staying consistent. Moving forward.

Great looking workout brother, smart to stay away from the higher rep deads if you’ve injured yourself in the past with them.

Keen to follow along on your log, props to you for killing it whilst living the dad life

 

[theJimJim]

Great looking workout brother, smart to stay away from the higher rep deads if you’ve injured yourself in the past with them.

Keen to follow along on your log, props to you for killing it whilst living the dad life

Thanks mate. I really appreciate it. Any day involving deads or legs I put the effort in to warm up with the roller, stretches deadhangs etc to make sure I free up the lower back and hips. If it feels wrong during movements, I stop and roll out again or do some decompression work before starting back up.

 

[theJimJim]

Something different to my normal breakfast. Thought I'd change it up for a bit. Oat bran added water microwave until cooked. Added frozen mixed berries. Bran sticks chucked in dry(I have always liked their odd flavour) and Jalna natural fat free yoghurt on top.
2 scoops of 30g WPC to make 2 coffees. 1 now with breakfast and one later probably preworkout. Below Macros including WPC.

Cals: 636
P: 67.45g
C: 57.45g
F: 9.12g

 

[Hog.]

Thanks mate. I really appreciate it. Any day involving deads or legs I put the effort in to warm up with the roller, stretches deadhangs etc to make sure I free up the lower back and hips. If it feels wrong during movements, I stop and roll out again or do some decompression work before starting back up.

Definitely the way to go brother, I need to take a page out of your book and recognise when something doesn’t feel right and chill out a little. I tend to just try and muscle through little niggles and it’s cost me in the past.

 

[theJimJim]

Definitely the way to go brother, I need to take a page out of your book and recognise when something doesn’t feel right and chill out a little. I tend to just try and muscle through little niggles and it’s cost me in the past.

If I was your age again mate, I wish I had followed that thought pattern. Take the time to assess niggles before they get worse.

 

[jenkemj]

Daily Training Log 26FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 102 kg (last proper weigh-in – weekly Saturday)
Sleep: 7H 40m (annoyingly awoke at 3am with a full bladder.) Got back to sleep relatively quickly.

---

Pull Day (Hypertrophy) 1h 15m approx​

Warm-up / Prep

• 
  
• Roller- upper and lower back. Hips and glutes.
• 
  
• Dead hangs
• 
  
• Lying down on decline ab bench to decompress lower back and hips.

Deadlifts

• 70 kg × 8
• 100 kg × 8
• 100 kg × 8
• 100 kg × 8

Lat Pulldowns

• 47 kg × 15
• 54 kg × 15
• 61 kg × 12
• 61 kg × 12
• 54 kg × 15 (rest-pause at 10 — forearms on fire)

Seated Row

• 55 kg × 12
• 55 kg × 12
• 55 kg × 12
• 55 kg × 13 (failed nicely on 13)

Biceps dumbell curls

• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 8 + rest-pause 4

Intra-session Movement

• ~4,000 steps accumulated during rest periods

---

Cardio​

• 13,800 steps total
• 
  
• Included 2.5 km walk with some jogging with the dogs (counted within daily steps) calf muscles were starting to feel better allowing me to actually jog for sections.

---

Nutrition​

• Total Calories: 2,210 kcal
• Protein: 232.8 g
• Carbs: 127.2 g
• Fat: 76.5 g

Added ~200 extra calories today due to noticeable post-workout fatigue. (I wish now looking back I had a few more carbs in replacement of some of the protein but still keeping protein 200 or slightly above.

My breakfast Turkish Roll Burger was great. I ended up making burger patties with the whole 500g pack of 90/10 beef mince and ate them through the day with broccoli, green string beans and spud light potatoes. Had 200g Tasmanian Tuna cooked in the pan with some salt and pepper at dinner time with the broc, green beans and potatoes above (I made one big batch for the macros I wanted and spilt through out the day). 1 single ferrero rocher which yes was added to my macros.

Recovery & Energy

• Felt noticeably exhausted a couple of hours after training
• Extra calories helped stabilise energy
• Fatigue felt workload-related rather than systemic

---

Wrap Up​

High-volume pull session completed with strong effort and control. I dont like to go higher reps on deadlifts as higher rep fatigue is how I buldged my disc in lower back years ago. I refuse to go higher than ten reps and more likely to keep around 5 reps a set
Grip and forearms heavily taxed. I was struggling during the pull downs and rows with the burn. Forearms wanted to give up before back muscles.
Daily steps remained high despite fatigue.
Calories adjusted instead of pushing through depleted.

Listening to the body. Staying consistent. Moving forward.

Great macros!
Fully understand the need for lower reps on deadlifts, I’ve had similar issues with my back and squatting after a certain amount of rep for me I start compromising on form just to get the rep in.

Really solid lat pulldowns aswell bro

 

[LevButlerov]

*From my daily wrap up*
Cardio
12,000 steps completed.
Included a 5km walk with the dogs.
Trying to get them leaner and fitter too

I got all this done with work and family life and looking after sick kids and wife. My legs were also killing me still and a struggle to even walk with my calves. I'm still adding, adjusting and working on my days with lifting and cardio etc. Can't get everything perfect right off the line. I am overly happy with my effort yesterday.

thats good

Made the beef patty. 90/10 beef mince. Garlic, salt, pepper and mustard powder.
Lettuce, beetroot, dijon mustard. (Would usually use some burger pickles but had run out).
Turkish bread was just from the local Coles.

I eat eggs some times for breakfast but I don't like cereals and grains like oats all that much. Rather real meals. I may even just eat rice, meat veggie meals for breakfast too. I usually think about and put what I want into my food app the day before.

eggs and oats are actually good for you why no oats?

Daily Training Log 26FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 102 kg (last proper weigh-in – weekly Saturday)
Sleep: 7H 40m (annoyingly awoke at 3am with a full bladder.) Got back to sleep relatively quickly.

---

Pull Day (Hypertrophy) 1h 15m approx​

Warm-up / Prep

• 
  
• Roller- upper and lower back. Hips and glutes.
• 
  
• Dead hangs
• 
  
• Lying down on decline ab bench to decompress lower back and hips.

Deadlifts

• 70 kg × 8
• 100 kg × 8
• 100 kg × 8
• 100 kg × 8

Lat Pulldowns

• 47 kg × 15
• 54 kg × 15
• 61 kg × 12
• 61 kg × 12
• 54 kg × 15 (rest-pause at 10 — forearms on fire)

Seated Row

• 55 kg × 12
• 55 kg × 12
• 55 kg × 12
• 55 kg × 13 (failed nicely on 13)

Biceps dumbell curls

• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 8 + rest-pause 4

Intra-session Movement

• ~4,000 steps accumulated during rest periods

---

Cardio​

• 13,800 steps total
• 
  
• Included 2.5 km walk with some jogging with the dogs (counted within daily steps) calf muscles were starting to feel better allowing me to actually jog for sections.

---

Nutrition​

• Total Calories: 2,210 kcal
• Protein: 232.8 g
• Carbs: 127.2 g
• Fat: 76.5 g

Added ~200 extra calories today due to noticeable post-workout fatigue. (I wish now looking back I had a few more carbs in replacement of some of the protein but still keeping protein 200 or slightly above.

My breakfast Turkish Roll Burger was great. I ended up making burger patties with the whole 500g pack of 90/10 beef mince and ate them through the day with broccoli, green string beans and spud light potatoes. Had 200g Tasmanian Tuna cooked in the pan with some salt and pepper at dinner time with the broc, green beans and potatoes above (I made one big batch for the macros I wanted and spilt through out the day). 1 single ferrero rocher which yes was added to my macros.

Recovery & Energy

• Felt noticeably exhausted a couple of hours after training
• Extra calories helped stabilise energy
• Fatigue felt workload-related rather than systemic

---

Wrap Up​

High-volume pull session completed with strong effort and control. I dont like to go higher reps on deadlifts as higher rep fatigue is how I buldged my disc in lower back years ago. I refuse to go higher than ten reps and more likely to keep around 5 reps a set
Grip and forearms heavily taxed. I was struggling during the pull downs and rows with the burn. Forearms wanted to give up before back muscles.
Daily steps remained high despite fatigue.
Calories adjusted instead of pushing through depleted.

Listening to the body. Staying consistent. Moving forward.

high volume is fine but I'd like to see you start writing these updates yourself, @theJimJim you using ai for cleanup now right?

Something different to my normal breakfast. Thought I'd change it up for a bit. Oat bran added water microwave until cooked. Added frozen mixed berries. Bran sticks chucked in dry(I have always liked their odd flavour) and Jalna natural fat free yoghurt on top.
2 scoops of 30g WPC to make 2 coffees. 1 now with breakfast and one later probably preworkout. Below Macros including WPC.

Cals: 636
P: 67.45g
C: 57.45g
F: 9.12g

View attachment 190060View attachment 190061
View attachment 190062

Good meal

 

[theJimJim]

27FEB
DAILY TRAINING LOG – LEGS

Profile
• Age: 37
• Dad | LYF
• Height: 185 cm
• Weight: 102 kg (last proper weigh-in – weekly Saturday)

Sleep
• Duration: 6 hours
• Quality: Fair
• Notes: Not ideal but workable. Ordered CS Supps NIGHTNIGHT Sleep Support Double Strength today to help improve sleep quality going forward.

Energy & Readiness
• Energy Score: 8 / 10
• Notes: Good overall energy despite leg fatigue. Felt capable and switched on through training and the rest of the day.

Soreness / Recovery
• Soreness Score: 5 / 10
• Primary areas: Quads, hamstrings
• Notes: Manageable soreness. Movement improved after post-session walking.

Strength Training – Legs
Leg Press
• 50 kg x 10
• 100 kg x 10
• 150 kg x 10
• 150 kg x 11
• 150 kg x 10
• 150 kg x 10

Safety Bar Squat
• 10 kg each side x 10
• 20 kg each side x 9
• 20 kg each side x 7
• 20 kg each side x 6
First time in a long time adding a full body movement for legs. It felt fine. Safety bar definitely helped with stability and removed my worry with having to hinge too far forward with load on my spine.

Lying Hamstring Curl
• 53 kg x 12
• 53 kg x 12
• 53 kg x 12

Standing Calf Raise
• 115 kg x 15
• 125 kg x 14
• 125 kg x 13
• 125 kg x 12

Hip Abductor
• 63 kg x 13
• 63 kg x 13
• 63 kg x 13

Leg Extension
• 68 kg x 12
• 68 kg x 12
• 68 kg x 12

Core
• Decline ab bench – 3 sets x 10

Cardio / Active Recovery
• 4 km walk post-leg session to increase blood flow and assist recovery.
Total steps for the day inclusive of above walk around 10.2k steps.
Decent amount still with the majority of my day looking after my sick family and taking them to the doctors to be checked out.


Nutrition
• Tracking un-intentionally loose today. My wife cooked a roast beef with potatoes, honey carrots, sweet potato and broccoli and peas. Delicious home made gravy. Threw my figures out as I didn't really know much much oil and butter used. Weighed as much as I could but who knows. I appreciated the effort and sitting down with the family for a nice meal together.
• Estimated intake: ~2000–2500 calories
• Protein: confidently over 200 g
• Macros difficult to estimate. I rearranged some food that I had planned on eating and left it in the fridge to track tomorrow.

Wrap Up
• Strong leg session with good energy and manageable soreness
• Sleep wasn’t ideal but performance remained solid
• Nutrition wasn’t precise, but priorities were aligned with recovery, protein intake, and family time
• No stress. No guilt. Back to structured tracking tomorrow
• Consistency over perfection. Feeling good today. Rest day tomorrow but I will do some active rest keeping steps up.

*Kangaroo was chilling next to my walking track. Thought the non Aussies would appreciate. *