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@Tankie nice job man. I like the light cardio and ab day. That actually goes a long way.
Good solid update man. Make sure you get in a good workout mid-week; you need to really stimulate those muscles. @Tankie
for sure man, you always need a day off.
@Tankie bro try to get at least 8 hours of sleep....meditation will help with good sleep.....
@Tankie damn good looking meal pic there. An awesome leg day big man! Absolutely wrecked them
Naps are few and far between brother. Maybe on the weekend.5 hours a bit low, try to get a nap in days that are that light
Time I will glance at. May still be screwing me up but I do not click on anything else cause the second you do those eye balls are wide open. Really need to practice not looking at all though. If the alarm isn’t going off don’t worry about it right!
Did manage to get 7 plus last night.
For sure! It’s not your prototype compound, but you have legs, arms with the weight, and cardio if you’re not slacking! You can get the heart pumping on some lunges.
It’s been awhile since I ate some chips but the couch well I may lounge from time to time lol.
The are so good! I don’t know why it took me so long to learn how to make them. Oh yeah I do, tik tok!
8 is tough but would be nice I agree. 7 is typically right up my alley. Thing is I work out in the morning so come 5am I usually moving around.
Thanks bro! Lovin’ it. I’m not a big guy so my legs definitely aren’t big but they are solid! Now if I could only get the chicken legs to grow a little lol.
Gents!
Much better sleep last night. Little over 7 hours and didn’t even get up once.
I drink a shit load of water but wasn’t really managing it too well. I think that with the night sweats was depriving myself to some extent a good sleep.
Macros
3243 cals
266 P
341 C
87 F
3/24/26
Cardio
16 mins 1.5 miles
Dips 25#@20, 45#@15, 45#@15
Sm flat bench 5@225, 11@175, 15@150
Tri-set
DB incline bench, flies, & champagne
press 8@30’s, 8@35’s 8@40’s
DB L to H 8@30’s, 8@30’s, 8@30’s
L to H cables 15@20’s, 20@15’s, 25@10’s
Rope push downs 15@55, 18@45, 20@35
OH tri ext 12@55, 20@45, 25@40
Skillcrushers minimal rest 15@60, 15@50, 18@40, 20@30, 40@20
75 mins
Cardio
16 mins 1.5 miles
Much better sleep last night. Little over 7 hours and didn’t even get up once.
I drink a shit load of water but wasn’t really managing it too well. I think that with the night sweats was depriving myself to some extent a good sleep.
Macros
3243 cals
266 P
341 C
87 F
3/24/26
Cardio
16 mins 1.5 miles
Dips 25#@20, 45#@15, 45#@15
Sm flat bench 5@225, 11@175, 15@150
Tri-set
DB incline bench, flies, & champagne
press 8@30’s, 8@35’s 8@40’s
DB L to H 8@30’s, 8@30’s, 8@30’s
L to H cables 15@20’s, 20@15’s, 25@10’s
Rope push downs 15@55, 18@45, 20@35
OH tri ext 12@55, 20@45, 25@40
Skillcrushers minimal rest 15@60, 15@50, 18@40, 20@30, 40@20
75 mins
Cardio
16 mins 1.5 miles
Attachments
Thanks bro! Nice break after leg but still feels like I’m getting something accomplish.
I love it. I was once that guy that never wanted to go to bed before 10.
Most definitely! Everyday!
LevButlerov
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more naps if you can
sounds nasty but if you wake up to pee and have a hard time going back to sleep you can get a piss bag so you can piss while in your bed.
i did that back in the day when i was competing and needed every minute of sleep i could!
That’s crazy! It was that bad or sleep was that needed? That’s some dedication there.
nah it wasn't bad at all. but at the time i had to walk across the whole house to get to my bathroom so would take me time to fall back asleep
so much easier just to pee in bed
Legit training bro. Hitting decent weight totals with a ton of volume legend. Loving the workload
Keep the pump going.
Bros, that is a big time carb day, yes.
Bros, you got to bring the positivity in life.
Definitely make your comeback.
Hey man, nothing wrong with that. I do like to sit and watch the game sometimes.
Yeah for sure. I really enjoy it.
Been a busy day. Have to follow back up with everyone tomorrow. Wanted to make sure I posted. Little light on the carbs but what you gonna do.
Macros
3004 cals
259 P
301 C
82 F
3/25/26
Cardio
16 mins 1.5 miles
Pull-ups 24, 20, 18, 13
Bent over rows pro 10@150, 15@125, 25@100
Behind back shrugs 12@150, 25@125,
Chest supported rows 10@40’s, 15@35’s, 20@30’s
Kelso shrugs 12@40’s, 15@35’s, 20@30’s
UH neutral grip seated rows 12@130, 20@100, 30@75
DB Hammer curls 8@35’s, 12@30’s, 16@25’s
Db curls 9@30, 15@25, 20@20
Incline curls 12@20, 15@15, 25@10
70 mins
Cardio
16 mins 1.5miles
Macros
3004 cals
259 P
301 C
82 F
3/25/26
Cardio
16 mins 1.5 miles
Pull-ups 24, 20, 18, 13
Bent over rows pro 10@150, 15@125, 25@100
Behind back shrugs 12@150, 25@125,
Chest supported rows 10@40’s, 15@35’s, 20@30’s
Kelso shrugs 12@40’s, 15@35’s, 20@30’s
UH neutral grip seated rows 12@130, 20@100, 30@75
DB Hammer curls 8@35’s, 12@30’s, 16@25’s
Db curls 9@30, 15@25, 20@20
Incline curls 12@20, 15@15, 25@10
70 mins
Cardio
16 mins 1.5miles
Attachments
Still pushing hard there brother. Love it
@Tankie nice work big fella
I feel so much better taking it easy on Mondays. Makes me want to come back harder on Tuesdays!
Thanks bro! Comes easy after a light day in the gym.Legit training bro. Hitting decent weight totals with a ton of volume legend. Loving the workload
That’s funny! I get that walk though, by the time you get back your awake.
Thanks big dog!
Thanks brother! Works slamming me right now. You doing alright. I need to swing by your log.Still pushing hard there brother. Love it
All good brother
Amazing how shoulder day is just as fun as the rest. Works slamming me right now but I’m still maintaining the push fellas!
Thanks as always for all your support!
Macros
3238 cals
255 P
348 C
90 F
3/26/26
Light cardio
15 mins 1.2 mile
Db side raises 15@30’s, 20@25’s, 30@20’s
Lying leg raises 90x
Bent over reverse flys 15@30’s, 20@25’s, 25@25’z
15lb side plank windmills (3) sets x 10 nm
Db front raises 10@30’s, 20@25’s, 25@20’s,
Single cable rear delt 15@20,
Single cable side delt 12@15
Front rope raise 15@30
45 mins
Light cardio
15 mins 1 mile
Thanks as always for all your support!
Macros
3238 cals
255 P
348 C
90 F
3/26/26
Light cardio
15 mins 1.2 mile
Db side raises 15@30’s, 20@25’s, 30@20’s
Lying leg raises 90x
Bent over reverse flys 15@30’s, 20@25’s, 25@25’z
15lb side plank windmills (3) sets x 10 nm
Db front raises 10@30’s, 20@25’s, 25@20’s,
Single cable rear delt 15@20,
Single cable side delt 12@15
Front rope raise 15@30
45 mins
Light cardio
15 mins 1 mile
Attachments
Great update brother. Love the range of shoulder exercises you get through
Yes and my dogs used to jump on me and want to play along the way.
Bros, without the struggle, you won't get the satisfaction.
Plus Mondays usually the gym is packed.
Got tied up yesterday. Hope all is doing well. Just finished up week 11.
Still maintaining weight, macros are up, and body fat is slowly going away. 4 week to go!
Macros
3257 cals
243 P
340 C
100 F
3/27/26
Cardio
16 mins 1.5 miles
Pushups 45, 25, 25, 23, 24 (1st set is to warmup. Remaining 3 are done through out the workout)
SM incline bench 9@175, 13@150, 20@125
H to L cables 8@30’s, 13@25’s, 18@20’s
Cable crossovers 10@25, 15@20, 25@15
L to H cables 12@20’s, 18@15’s, 30@10’s
Rope push down 10@55, 15@45, 23@35
OH tri ext 12@60, 20@45, 30@35
Reverse grip pushdown 13&45, 17&35, 25@30
65 mins
Cardio
16 mins 1.5 miles
Still maintaining weight, macros are up, and body fat is slowly going away. 4 week to go!
Macros
3257 cals
243 P
340 C
100 F
3/27/26
Cardio
16 mins 1.5 miles
Pushups 45, 25, 25, 23, 24 (1st set is to warmup. Remaining 3 are done through out the workout)
SM incline bench 9@175, 13@150, 20@125
H to L cables 8@30’s, 13@25’s, 18@20’s
Cable crossovers 10@25, 15@20, 25@15
L to H cables 12@20’s, 18@15’s, 30@10’s
Rope push down 10@55, 15@45, 23@35
OH tri ext 12@60, 20@45, 30@35
Reverse grip pushdown 13&45, 17&35, 25@30
65 mins
Cardio
16 mins 1.5 miles
Attachments
Steady progress as usual bro. Still pushing great volumein the sessions. How are the higher carbs treating you?
LevButlerov
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I like your new carb level even you cant tell
but in time it will make you more pumped @Tankie you have goo drops I see on incline bench perfect 20/125 dropany bloat?
and do you have time to bump cardio a bit?
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No bloat except on weekends maybe and that’s minimal.I like your new carb level even you cant tell
any bloat?
and do you have time to bump cardio a bit?
EVO family support! push it!
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Gym doesn’t open till 7 so my food intake starts so late (breakfast at like 10am) so I spend all day eating to get macros in.
Cardio… I was liking the 15 mins but can bump back up to 20 mins - yeah?
Start of week 12! Nice bump on the back exercises but little light on bi’s.
Once I saw I was off, switched mindset to lighter weight and slower tempo to achieve more time on tension and got good pump.
E2 is definitely improving but not claiming to be out the woods yet.
Gear for week 12!
Last week of NPP!!!
Week 12 (Split into 7 days)
EQ 252
NPP 210
Test P 252
Test E 560
Proviron 25 ED
Cialis 10mg EOD
Reta 3.5
Macros
3303 cals
265 P
313 C
108 F
3/28/26
Cardio
16 mins 1.5miles
Wide grip lat pull downs 11@145, 17@115, 25@85
V grip pull downs10@145, 15@115, 25@85
Neutral grip seated rows 11@145, 18@115, 26@85
Single arm cable row 10@60, 18@45, 30@30
Str bar curl 9@60, 12@45 15@35
Bayesian curls 13@25s, 18@20s, 23@15’s
Rope curls 13@40, 20@30, 25@25
Preacher curl 15@30, 12@30, 13@30. 10@30
70 mins
Cardio
21 mins 2 miles
Once I saw I was off, switched mindset to lighter weight and slower tempo to achieve more time on tension and got good pump.
E2 is definitely improving but not claiming to be out the woods yet.
Gear for week 12!
Last week of NPP!!!
Week 12 (Split into 7 days)
EQ 252
NPP 210
Test P 252
Test E 560
Proviron 25 ED
Cialis 10mg EOD
Reta 3.5
Macros
3303 cals
265 P
313 C
108 F
3/28/26
Cardio
16 mins 1.5miles
Wide grip lat pull downs 11@145, 17@115, 25@85
V grip pull downs10@145, 15@115, 25@85
Neutral grip seated rows 11@145, 18@115, 26@85
Single arm cable row 10@60, 18@45, 30@30
Str bar curl 9@60, 12@45 15@35
Bayesian curls 13@25s, 18@20s, 23@15’s
Rope curls 13@40, 20@30, 25@25
Preacher curl 15@30, 12@30, 13@30. 10@30
70 mins
Cardio
21 mins 2 miles
Attachments
LevButlerov
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LevButlerov
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pushing it good macros and clean pull downs
I feel bloated tonight cause of diet today, although not filled with junk, just didn’t eat right.I like your new carb level even you cant tell
any bloat?
and do you have time to bump cardio a bit?
EVO family support! push it!
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@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Breakfast is my largest meal and having it today at like 11am just set me up for failure.
Weight hasn’t changed but I actually feel a little thicker. Have to wait and see with pictures.
Glad your e2 is improving legend. Nice switch up on the Bi's routine to get more out of it, that is intelligent and a real mind/body connection.
Rocking along very nicely brother
LevButlerov
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some days is off, drink some apple cider vinegar with warm water big cup and digestive enzymes @Tankie
Gotta love the weight being the same but body fat going down! I like the macros... very similar to mine at the moment.
Nice workout there. Is the overhead extension cable or DB?
Nice back and bi workout mate. Probably one too many bicep exercises for me though.
Getting that recomp going for sure
Super stoked to be working out but just wasn’t feeling the strength on bis. Funny thing is I upped my back weight by 15. Maybe that took a little out of me.Glad your e2 is improving legend. Nice switch up on the Bi's routine to get more out of it, that is intelligent and a real mind/body connection.
Rocking along very nicely brother
Bro I am so anxious to see this finish line. I can see the light lol
The shake, which I consider a cheat, is what got me. Aka liquid diet. Feel good this morning and even down a couple pounds during morning weigh in.
Epic brother
beast mode activated 
Awesome lift
Thanks brother! Some days we just got to make do with what our body allows us.
I do. Nothing drastic but small changes over time. @LevButlerov is coaching me and working out pretty well.
Cable. When I do DB I feel I lose form and add to traps more than the tris.
Thanks brother! You’re not wrong on the number of exercises. I 98% of time do three to target each head, same for tris. Today or that day, I just kinda wondered over and did a few preacher curls for the hell of it. 3 is definitely enough.
Thanks bro! Putting my best foot forward with this log/cycle.
Thanks bro! Said fuck it went for it. Ended. It was probably more like 5. First couple are always half reps to slowly lower the body.Epic brother
Last exercise, shrugs, got me today. Lower back is hurting. Load weights on each side then grab handles. Must have came up wrong. I know better to cause I’m always cautious. Good thing tomorrow is light day.
Macros
3235 calories
235 P
371 C
88 F
3/29/26
Front DB lunges. 10@40’s, 15@35’s, 20@30’s
Squats 7@250, 10@225, 20@@175
Leg ext 12@160 12@140 17@110
Leg curls 8@100 15@75, 20@55
Leg press 5@617, 12@527, 20@437
Calf raises 3x failure
Single cable rear dellt 12@20 20@15,
Single cable side delt 10@15, 20@10
Machine shrugs 15@215, 20@175, 20@175
90 mins
Macros
3235 calories
235 P
371 C
88 F
3/29/26
Front DB lunges. 10@40’s, 15@35’s, 20@30’s
Squats 7@250, 10@225, 20@@175
Leg ext 12@160 12@140 17@110
Leg curls 8@100 15@75, 20@55
Leg press 5@617, 12@527, 20@437
Calf raises 3x failure
Single cable rear dellt 12@20 20@15,
Single cable side delt 10@15, 20@10
Machine shrugs 15@215, 20@175, 20@175
90 mins
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LevButlerov
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maybe a cheat but its a good one
When you load up on shrugs you really got to lock in - otherwise that lower back can give in
Thanks bro!250 squatNow we're cooking brother. Strong leg press work as well.
This was all my technique on initial lift up. When it happened I just knew. Ended up doing 2 more sets but knew I was gonna be hurting.
Not much happening today. Light cardio with some ab work. Actually felt good on the lower back getting out. Sitting is killing me.
Cycled my carbs to adjust and I’ll say I’m a little hungry.
Macros
2344 calories
235 P
237 C
50 F
How about a little dinner and meal prep to share!
Cycled my carbs to adjust and I’ll say I’m a little hungry.
Macros
2344 calories
235 P
237 C
50 F
How about a little dinner and meal prep to share!
Attachments
LevButlerov
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Decided today to just work with the cables. Your not pushing heavy weights but the stretch is unbelievable. Turned out to be nice change.
Typically I start out today with 45lb weighted dips but it was occupied. Went at the end of the workout, clipped on a 45, and couldn’t lift it. Felt like a big dummy. Had to drop to 25lb.
Back is feeling better so I should be ready to go tomorrow!
3/31/26
Cardio
20 mins 1.75 miles
H to L cables 13@30’s, 17@25’s, 22@20’s
Cable crossovers 12@25’s 17@20’s 22@15’s
L to H cables 13@20’s, 18@15’s, 25@10’s
Str bar push down 17@60, 20@50, 25@40
OH tri ext 10@65, 16@50, 30@35
Reverse grip pushdown 6@50, 13@40, 20@30
25# Dips 12, 15, 15
Cardio
20 mins 1.75 miles
Typically I start out today with 45lb weighted dips but it was occupied. Went at the end of the workout, clipped on a 45, and couldn’t lift it. Felt like a big dummy. Had to drop to 25lb.
Back is feeling better so I should be ready to go tomorrow!
3/31/26
Cardio
20 mins 1.75 miles
H to L cables 13@30’s, 17@25’s, 22@20’s
Cable crossovers 12@25’s 17@20’s 22@15’s
L to H cables 13@20’s, 18@15’s, 25@10’s
Str bar push down 17@60, 20@50, 25@40
OH tri ext 10@65, 16@50, 30@35
Reverse grip pushdown 6@50, 13@40, 20@30
25# Dips 12, 15, 15
Cardio
20 mins 1.75 miles
Attachments
LevButlerov
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Little bit higher macros than I’m use to. EQ really has me wanting to eat but thankfully I don’t have a bad diet and training is consistent. Not gaining weight so probably nothing to be concerned with. Overall feel good.
Maybe need to bump Reta up a little? Currently at 3.5.
Macros
3713 cals
282 P
335 C
136 F
4/1/26
Cardio
20 mins 1.75 miles
Pull-ups 22, 20, 16, 13
Bent over rows pro 8@175, 15@150, 17@125
Behind back shrugs 10@175, 18@150, 23@125
UH neutral grip seated rows 10@145 15@115,
23@85
Chest supported rows 12@40’s, 16@35’s, 25@30’s
Kelso shrugs 12@40’s, 16@35’s, 25@30’s
DB Hammer curls 8@35’s, 14@30’s, 20@25’s
Db curls 10@30’s, 14@25’s, 20@20
Incline curls 12@20, 15@15, 25@10
Cardio
20 mins 1.75miles
Maybe need to bump Reta up a little? Currently at 3.5.
Macros
3713 cals
282 P
335 C
136 F
4/1/26
Cardio
20 mins 1.75 miles
Pull-ups 22, 20, 16, 13
Bent over rows pro 8@175, 15@150, 17@125
Behind back shrugs 10@175, 18@150, 23@125
UH neutral grip seated rows 10@145 15@115,
23@85
Chest supported rows 12@40’s, 16@35’s, 25@30’s
Kelso shrugs 12@40’s, 16@35’s, 25@30’s
DB Hammer curls 8@35’s, 14@30’s, 20@25’s
Db curls 10@30’s, 14@25’s, 20@20
Incline curls 12@20, 15@15, 25@10
Cardio
20 mins 1.75miles
LevButlerov
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EQ can bump hunger, have you been adding more fiber psyllium to diet? @Tankie before we add retatrutide we can try cagrilintide, have you checked it?
good training steady
https://www.evolutionary.org/forums...s-semaglutide-tirzepatide-retatrutide.109649/
Great update bro. Consistently pushing solid volume and a nice variety of exercises. Love how you are doing things legend
@Tankie pushing a hell of a workout! the cardio looks great as well. pushing it nicely
Another fantastic job on this training. I like your repetitions and your sets. My favorite of all is the dips at the end. You're going to do a lot of damage with those. @Tankie
Really love the cardio. @Tankie hitting almost two miles in twenty minutes is not bad at all. Most guys can't even do a mile in under ten.
@Tankie Bros, cable crossovers are always fun to hit and I like the straight bar push downs as well. Those are good too.
Overall a great workout my friend. Keep up the good work; that's the type of iron training we really love. I really appreciate the simple training and the amount of repetitions you're doing. @Tankie
@Tankie big difference in doing those dips at the beginning of training and at the end, it happens man. Your muscles were exhausted.
Good evening all! Travel day today for work so I’m gonna keep this short and will reply to all tomorrow.
Probably shortest workout in I don’t know how long.
Macros
3328 cals
258 P
338 C
104 F
4/2/26
Cardio
20 mins 1.65 miles
Db side raises 15@30’s, 20@25’s, 30@20’s
Lying leg raises 120x
Bent over reverse flys 12@30’s, 16@25’s, 20@20’s
Cable crunch 70lb x 100
Db front raises 10@30’s, 15@25’s, 20@20’s,
35 mins
Cardio
20 mins 1.5miles
Probably shortest workout in I don’t know how long.
Macros
3328 cals
258 P
338 C
104 F
4/2/26
Cardio
20 mins 1.65 miles
Db side raises 15@30’s, 20@25’s, 30@20’s
Lying leg raises 120x
Bent over reverse flys 12@30’s, 16@25’s, 20@20’s
Cable crunch 70lb x 100
Db front raises 10@30’s, 15@25’s, 20@20’s,
35 mins
Cardio
20 mins 1.5miles
Attachments
Nice sweet, short update bro. Safe travels
LevButlerov
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@Tankie Numbers look amazing.....
I’ll check it out but think u may hold off for a second and see if I can manage it.EQ can bump hunger, have you been adding more fiber psyllium to diet? @Tankie before we add retatrutide we can try cagrilintide, have you checked it?
good training steady
Almost time to start looking at post cycle macros. Training really won’t change but diet may.
Nice update bro. Iron always has a way of reminding you that it's the boss
ain’t that the truth!
Thanks bro! Felt good to slip in a day of variety.good cable day pumped it hard
Bro I’m 12 weeks done and I’m not the biggest guy in the gym by no means but bros are noticing! Oh did I mention I go to planet fitness lol @MobsterGreat update bro. Consistently pushing solid volume and a nice variety of exercises. Love how you are doing things legend
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