Approved Log Testosterone EQ HGH BPc157 Retatrutide Mots-C Cycle Log

[Doctakay]

Workout
Saturday 4/2/26

91.5kg
BG 5.3

Pre-Workout
50mg Anavar
25mg Proviron
50mg NPP
50mg Test P
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
10mg Cialis (last night)
200gm Cream of Rice
1 Medium Banana

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order

Threema : HMRS5YCD

​

Warmup
Recumbent bike 50cals
2.5kg shoulder stretches pin loaded x 4
Pull and hang x2 + 30sec

Iso Bench Press
40kg x 10 warmup
(Trying to connect a better leg drive here)
100kg x 12 + (10 partials)
(Fuck yes, leg drive is everything!!! Feeling grouse. PB here)
100kg x 9 + (7 partials)
80 x 10 + (10 partials)

8 x Strict Lsit Supinated Pull Up

Seated Hamstring Curls
75kg x 20
103kg x 8 (fail on 9)
89kg x 10

(Leg Extension was occupied for some time, so I'll move on)

Plate Loaded Leg Press
80kg x 30 narrow foot
120kg x 25 narrow foot
(Adjusted the seat to get a fuller range of motion, bum firmly planted, this one got me good)

Straight Bar Bell Curl
25kg x 12
20kg x 15
17.5kg x 12
15kg x 20

Super set with -

Tricep Rope Pull Down
21.25kg x 20
17.5kg x 12
15kg x 12
12.5kg x 12

Bss Machine 40kg
Squat to Rear Delt Row x 10
Rear Delt Row x 10
Shrug x 50
Rear Delt Row x 10

Decline crunch x 20

Roman Chair
Leg swing x 20
Knee raise x 15

Pretty gassed out now, catching my breath and stinging to do more though, but I've run right out of time. Gotta shower and get going, I'll be late now and my Darling Dearest is waiting. Fuck I Love my Weekend Workout.

Much Love and Respect Evo Fam
Thankyou and Goodnight

 

[Kopite67]

Workout
Saturday 4/2/26

91.5kg
BG 5.3

Pre-Workout
50mg Anavar
25mg Proviron
50mg NPP
50mg Test P
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
10mg Cialis (last night)
200gm Cream of Rice
1 Medium Banana

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order

Threema : HMRS5YCD

​

Warmup
Recumbent bike 50cals
2.5kg shoulder stretches pin loaded x 4
Pull and hang x2 + 30sec

Iso Bench Press
40kg x 10 warmup
(Trying to connect a better leg drive here)
100kg x 12 + (10 partials)
(Fuck yes, leg drive is everything!!! Feeling grouse. PB here)
100kg x 9 + (7 partials)
80 x 10 + (10 partials)

8 x Strict Lsit Supinated Pull Up

Seated Hamstring Curls
75kg x 20
103kg x 8 (fail on 9)
89kg x 10

(Leg Extension was occupied for some time, so I'll move on)

Plate Loaded Leg Press
80kg x 30 narrow foot
120kg x 25 narrow foot
(Adjusted the seat to get a fuller range of motion, bum firmly planted, this one got me good)

Straight Bar Bell Curl
25kg x 12
20kg x 15
17.5kg x 12
15kg x 20

Super set with -

Tricep Rope Pull Down
21.25kg x 20
17.5kg x 12
15kg x 12
12.5kg x 12

Bss Machine 40kg
Squat to Rear Delt Row x 10
Rear Delt Row x 10
Shrug x 50
Rear Delt Row x 10

Decline crunch x 20

Roman Chair
Leg swing x 20
Knee raise x 15

Pretty gassed out now, catching my breath and stinging to do more though, but I've run right out of time. Gotta shower and get going, I'll be late now and my Darling Dearest is waiting. Fuck I Love my Weekend Workout.

Much Love and Respect Evo Fam
Thankyou and Goodnight

Great session brother. Love the full reps plus partials, that is serious volume. Can't believe you wanted to keep going after all of that legend. Have a great rest of the day and break

 

[Doctakay]

Great session brother. Love the full reps plus partials, that is serious volume. Can't believe you wanted to keep going after all of that legend. Have a great rest of the day and break

Thanks Brother. Laser focused and on a mission this morning. Wish I had more time cos I was absolutely in the zone. Have a grouse weekend my man.

 

[Noah Wixx]

Nutrition and Compounds
Wednesday 1/4/2026

No oils today...

Fasted BG 6.0
Weight 90.7kg
(woke up the same weight as yesty )
It appears I can do 4000cals on a busy work day then?

Another quick one Evo Fam, pressed for time again today, got alot on lately.

Another super busy day at work. Really getting our heads around this product line and on the feet on the move, in around and under the vehicles we're building and we're getting faster and building a better quality vehicle for this customers fleet every day. Burning cals and sweating it out in a fkn hot shed. Ended up getting paint in my eye this morning under a car painting the bare metal from a hole I'd cut. It dripped down and fell past my safeties into my right eye. fuck that shit stings. Rinsed and first aid, but ended up with a smokey mascara look for the day

Breakfast entailed a VERY strong white coffee, protein cookie, Bananas and banana bread.

Smoko was the 160gms lean beef mince, 150gm white rice and 100gm mixed veges and a can of cream of rice and a protein cookie, banana bread, 200mg caffeine and 25mg Proviron.

Lunch was the same mince meal again and an uncooked cob of corn and 3 eggs.
The usual small sweet treat on the run.

Dinner was 415gm of beef stew, 160gm white rice and 100gm of buttered pana de casa.

Total Cals
5088
C 597 ( Almost hit 600 @LevButlerov )
F 198
P 235

Downed it with the @RGSX gut health and enzymes and Nutrilife digestive enzymes.

Sorry I haven't made it across all your logs as quickly as I'd hoped, making time this weekend to catch up on all the news.
About to go mix my nightly supps drink, sort my gym bag and lunch for tomoz, pin my 5iu @R&Dpharma HGH and 1mg BPC157 then hit the hay... Up at 3am tomoz for another big one aye.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order

Threema : HMRS5YCD

​

Big Appreciation for you reading this far Evo Family, much Love and Respect

Thankyou and Goodnight

soap in the eye is bad enough i dont know how you handled paint in the eye that had to be brutal

 

[Doctakay]

soap in the eye is bad enough i dont know how you handled paint in the eye that had to be brutal

It didn't tickle bro!
Started listening to your latest guest spot on the poddy today too brother, while I was driving into town. Looking forward to finishing it off on my drive back. Your spots are always such a good yarn and an awesome show. Thanks for dropping past legend

 

[LevButlerov]

Workout
Saturday 4/2/26

91.5kg
BG 5.3

Pre-Workout
50mg Anavar
25mg Proviron
50mg NPP
50mg Test P
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
10mg Cialis (last night)
200gm Cream of Rice
1 Medium Banana

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order

Threema : HMRS5YCD

​

Warmup
Recumbent bike 50cals
2.5kg shoulder stretches pin loaded x 4
Pull and hang x2 + 30sec

Iso Bench Press
40kg x 10 warmup
(Trying to connect a better leg drive here)
100kg x 12 + (10 partials)
(Fuck yes, leg drive is everything!!! Feeling grouse. PB here)
100kg x 9 + (7 partials)
80 x 10 + (10 partials)

8 x Strict Lsit Supinated Pull Up

Seated Hamstring Curls
75kg x 20
103kg x 8 (fail on 9)
89kg x 10

(Leg Extension was occupied for some time, so I'll move on)

Plate Loaded Leg Press
80kg x 30 narrow foot
120kg x 25 narrow foot
(Adjusted the seat to get a fuller range of motion, bum firmly planted, this one got me good)

Straight Bar Bell Curl
25kg x 12
20kg x 15
17.5kg x 12
15kg x 20

Super set with -

Tricep Rope Pull Down
21.25kg x 20
17.5kg x 12
15kg x 12
12.5kg x 12

Bss Machine 40kg
Squat to Rear Delt Row x 10
Rear Delt Row x 10
Shrug x 50
Rear Delt Row x 10

Decline crunch x 20

Roman Chair
Leg swing x 20
Knee raise x 15

Pretty gassed out now, catching my breath and stinging to do more though, but I've run right out of time. Gotta shower and get going, I'll be late now and my Darling Dearest is waiting. Fuck I Love my Weekend Workout.

Much Love and Respect Evo Fam
Thankyou and Goodnight

abs coming out strong looking real pumped and lean! love the bar bells Arnold style my fav @Doctakay

 

[2Thick]

Thankyou brother @2Thick I'm a huge fan of the BPC and GH combo. My digestion and metabolism is screaming along.

That's a good combo. It will do a lot of good things.

 

[Hog.]

Workout
Saturday 4/2/26

91.5kg
BG 5.3

Pre-Workout
50mg Anavar
25mg Proviron
50mg NPP
50mg Test P
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
10mg Cialis (last night)
200gm Cream of Rice
1 Medium Banana

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order

Threema : HMRS5YCD

​

Warmup
Recumbent bike 50cals
2.5kg shoulder stretches pin loaded x 4
Pull and hang x2 + 30sec

Iso Bench Press
40kg x 10 warmup
(Trying to connect a better leg drive here)
100kg x 12 + (10 partials)
(Fuck yes, leg drive is everything!!! Feeling grouse. PB here)
100kg x 9 + (7 partials)
80 x 10 + (10 partials)

8 x Strict Lsit Supinated Pull Up

Seated Hamstring Curls
75kg x 20
103kg x 8 (fail on 9)
89kg x 10

(Leg Extension was occupied for some time, so I'll move on)

Plate Loaded Leg Press
80kg x 30 narrow foot
120kg x 25 narrow foot
(Adjusted the seat to get a fuller range of motion, bum firmly planted, this one got me good)

Straight Bar Bell Curl
25kg x 12
20kg x 15
17.5kg x 12
15kg x 20

Super set with -

Tricep Rope Pull Down
21.25kg x 20
17.5kg x 12
15kg x 12
12.5kg x 12

Bss Machine 40kg
Squat to Rear Delt Row x 10
Rear Delt Row x 10
Shrug x 50
Rear Delt Row x 10

Decline crunch x 20

Roman Chair
Leg swing x 20
Knee raise x 15

Pretty gassed out now, catching my breath and stinging to do more though, but I've run right out of time. Gotta shower and get going, I'll be late now and my Darling Dearest is waiting. Fuck I Love my Weekend Workout.

Much Love and Respect Evo Fam
Thankyou and Goodnight

Great session big dawg!

 

[Doctakay]

Great session big dawg!

Thankyou my bro!

 

[Doctakay]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

 

[Doctakay]

abs coming out strong looking real pumped and lean! love the bar bells Arnold style my fav @Doctakay

Thanks @LevButlerov I felt very in the zone that day. Had a crack today but paying for my dietary sins over the long weekend.

 

[LevButlerov]

Thanks @LevButlerov I felt very in the zone that day. Had a crack today but paying for my dietary sins over the long weekend.

stay in the zone

 

[LevButlerov]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

looking ripped and lean @Doctakay love seeing you listen to the podcast

135 big leg press too!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Yuri]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

Bro each one of your abs is bigger than my head looking sharp as hell my dude!

Feels so good to have time back to catch up on everyone’s logs and hard work

As for the diesel, it will be cheaper to run my car on test and primo soon

 

[Doctakay]

Bro each one of your abs is bigger than my head looking sharp as hell my dude!

Feels so good to have time back to catch up on everyone’s logs and hard work

As for the diesel, it will be cheaper to run my car on test and primo soon

@Yuri my dude, I know what it's like being pressed for time aye, I appreciate you coming past the log brother Every time I head into town now it costs me $20+ aye, but the iron church calls my man

 

[rizzlekdizzle]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

very impressive mid-section!

 

[MarshMonsta]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

Great work on the lower session bro,looking lean and shredded in mid section as well!

 

[Doctakay]

very impressive mid-section!

Hey thanks my man, @rizzlekdizzle tossing up between letting the abs go and just bulking the fk out and lean gaining the push, my indecisiveness is killing me tho

 

[Grumpy]

Looking good man unfortunately we are our worst enemy when it comes to what we see in the mirror
Its usually very different to what others see

 

[Doctakay]

Great work on the lower session bro,looking lean and shredded in mid section as well!

Thanks my bro @MarshMonsta I appreciate it. Back at it again tomorrow

 

[Doctakay]

Looking good man unfortunately we are our worst enemy when it comes to what we see in the mirror
Its usually very different to what others see

Much appreciated @Grumpy bro. Some days I'm stoked and then something I did 2 days ago catches up with me and I forget I'm only a couple of days off fixing it back up and getting back on track and being satisfied again. Just gotta keep the dysmorphia at bay. Thanks for coming past the log brother.

 

[rizzlekdizzle]

b

Hey thanks my man, @rizzlekdizzle tossing up between letting the abs go and just bulking the fk out and lean gaining the push, my indecisiveness is killing me tho

be hard to get rid of those abs!

 

[MarshMonsta]

Thanks my bro @MarshMonsta I appreciate it. Back at it again tomorrow

Fuck yeah bro smash tomorrow as well

 

[waggat]

Workout
Saturday 4/2/26

91.5kg
BG 5.3

Pre-Workout
50mg Anavar
25mg Proviron
50mg NPP
50mg Test P
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
10mg Cialis (last night)
200gm Cream of Rice
1 Medium Banana

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order

Threema : HMRS5YCD

​

Warmup
Recumbent bike 50cals
2.5kg shoulder stretches pin loaded x 4
Pull and hang x2 + 30sec

Iso Bench Press
40kg x 10 warmup
(Trying to connect a better leg drive here)
100kg x 12 + (10 partials)
(Fuck yes, leg drive is everything!!! Feeling grouse. PB here)
100kg x 9 + (7 partials)
80 x 10 + (10 partials)

8 x Strict Lsit Supinated Pull Up

Seated Hamstring Curls
75kg x 20
103kg x 8 (fail on 9)
89kg x 10

(Leg Extension was occupied for some time, so I'll move on)

Plate Loaded Leg Press
80kg x 30 narrow foot
120kg x 25 narrow foot
(Adjusted the seat to get a fuller range of motion, bum firmly planted, this one got me good)

Straight Bar Bell Curl
25kg x 12
20kg x 15
17.5kg x 12
15kg x 20

Super set with -

Tricep Rope Pull Down
21.25kg x 20
17.5kg x 12
15kg x 12
12.5kg x 12

Bss Machine 40kg
Squat to Rear Delt Row x 10
Rear Delt Row x 10
Shrug x 50
Rear Delt Row x 10

Decline crunch x 20

Roman Chair
Leg swing x 20
Knee raise x 15

Pretty gassed out now, catching my breath and stinging to do more though, but I've run right out of time. Gotta shower and get going, I'll be late now and my Darling Dearest is waiting. Fuck I Love my Weekend Workout.

Much Love and Respect Evo Fam
Thankyou and Goodnight

Looking good in these photos mate. What calories you on at the moment? 4000 or so right? These photos are showing that your still lean as.

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

Nice workout there. Those 20 rep leg curls supersetted with leg extensions look pretty hardcore.

 

[Yuri]

@Yuri my dude, I know what it's like being pressed for time aye, I appreciate you coming past the log brother Every time I head into town now it costs me $20+ aye, but the iron church calls my man

My man big energy your way

Hahaha oh holy fuck I certainly can’t complain at all then, I’m fairly close to everything that the petrol prices are getting me to bad yet - but respect bro I couldn’t skip the gym no matter what ether!

 

[Doctakay]

Looking good in these photos mate. What calories you on at the moment? 4000 or so right? These photos are showing that your still lean as.

Nice workout there. Those 20 rep leg curls supersetted with leg extensions look pretty hardcore.

Hey @waggat Thanks my bro on the heavy work days with an AM workout, I'm anywhere from 3800-4600 cals depending on how hungry I get through the day. I need to peel back to 3000ish on my rest and do fuckall days. Thanks for the kind words, Still lean but getting a little fluffy bro. I dialled it all right back today and stopped eating shortly after lunch to settle the average, if that makes sense.

The superset had me walking wonky when I finished up aye then jump onto the leg press for a final burn. I should probably have a little more of a rest between sets, might get more out of it
This stair masters are no joke though, the people that do that for half hour plus are a different kind of animal

 

[Kopite67]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

Really have it in for your legs at present bro
Solid hit on them today. That diesel is insane at the moment. Was $3.15 near home tonight. Really cool you had an awesome day brother.

 

[Doctakay]

Really have it in for your legs at present bro
Solid hit on them today. That diesel is insane at the moment. Was $3.15 near home tonight. Really cool you had an awesome day brother.

Thanks my bro. These legs are gunna get it Had a grouse day man. Hope u had a good one my man.

 

[catdadironman]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

Great update and killer leg workout! I know the struggle - I am trying to make mine grow too.

Abs looking great!

 

[Doctakay]

Great update and killer leg workout! I know the struggle - I am trying to make mine grow too.

Abs looking great!

Thankyou brother! I'm wondering if I just gotta keep hammering these twigs to get em to fill out

 

[Trenhead3cc]

Love the pre workout stack it’s got everything!

Looking great sir

 

[Doctakay]

Love the pre workout stack it’s got everything!

Looking great sir

Thankyou for the kind words Brother @Trenhead3cc
PWO stack could always do with a bit of injectable Superdrol though aye God I Love that stuff

 

[BeMe]

Workout Tuesday 7/4/26
Lower Body Focused + Pin Day

92.5kg
(Not a huge fan of what I see in the mirror or the phone camera, too blocky and alot of water and skinny legs, getting there)

Pre-Workout
200gm Cream of Rice
Premium Supps Warrior PWO
Premium Supps Glycerol
Beetroot Powder
10mg Methylene Blue
10mg Cialis (Last Night)
30mg Anavar
25mg Test P
250mg Test E
25mg NPP
150mg EQ
1mg B12

Intra-Workout
Intrawar Aminos
Premium Supps Glycerol

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit pull and hangs

Seated Hamstring Curls
75kg x 20
75kg x 20
75kg x 20 (Last two reps were trash )

Sset with /-

Leg Extension
75kg x 12
75kg x 16
75kg x 13 + 8

Strict supinated pull up x 5

Seated Leg Press Pin Loaded
125kg x 20
135kg x 20

Stair Master 16 floors 5mins
(First time using this machine, feels awkward, my feet are too big for the step aye)

Roman Chair
10 High Leg Swings
10 Knee Raises
5 Leg Swings (im gassed out)

Decline Crunches
(only got to 8 I'm thrashed now)

20kg Kettlebell
Swings x 20
Curls x 40

Pushup x 10 (Collapse at 10, I'm cooked)

All in all that was a fkn blast. I had alot of fun. It was meant to be an active recovery day but something bit me to just fuck my legs up a bit Showered and head off. Grabbed the cheapest Diesel @ $2.93/Ltr, went to the chemist and exchanged all the fitpacks and then off to Aldi for some supplies. Listened to the Lads @stevesmi and @Mobster doing the Reta and Sustanon poddy's on the way in and out. Top day. Feelsgoodman. Time for a sleep. Doing it again tomorrow.

Cheap diesel eh?? Geez it's only $2.30 here in Canada and people are already putting dyed diesel in their trucks LOL.

That core work is paying off not cuz you're midsection is lookn shredded and strong

 

[Doctakay]

Cheap diesel eh?? Geez it's only $2.30 here in Canada and people are already putting dyed diesel in their trucks LOL.

That core work is paying off not cuz you're midsection is lookn shredded and strong

Thankyou @BeMe my bro I appreciate the kind words. Slugging thru a bit of a dysmorphia patch at the moment and I can't seem to hold on to decent weight. Slipped back to 91.3 again this morning.

The diesel sitcho is a little bit shit around my parts hey. The servo I bought from yesterday ran out the same day (and its not a small joint) everywhere else is back to $3.25/Ltr and my home town is $3.50+

Still went into Gym again today tho. Back again Friday.

 

[Doctakay]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

 

[Kopite67]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

Being super harsh on yourself brother. Still lean and ripped and your session was
Body dysmorphia is alive and kicking hard I see. Need a couple of days to chill, relax, recover and feel a bit less body hating

 

[Doctakay]

Being super harsh on yourself brother. Still lean and ripped and your session was
Body dysmorphia is alive and kicking hard I see. Need a couple of days to chill, relax, recover and feel a bit less body hating

Thankyou brother @Kopite67 I appreciate you my dude.
I am my harshest critic bro. I get this uneasy feeling I'm just not doing enough or getting anywhere sometimes hey. It'll settle down I'm sure.

 

[Alice_In_Ironland]

Bro each one of your abs is bigger than my head looking sharp as hell my dude!

Feels so good to have time back to catch up on everyone’s logs and hard work

As for the diesel, it will be cheaper to run my car on test and primo soon

I’m convinced that my phone is listening in on me whinging about the diesel prices, because all I get on my YouTube suggested vids are DIY vegetable oil diesel tutorials don’t think I’d come out of that one cash positive lol

 

[Yuri]

I’m convinced that my phone is listening in on me whinging about the diesel prices, because all I get on my YouTube suggested vids are DIY vegetable oil diesel tutorials don’t think I’d come out of that one cash positive lol

Hahhahahah and yes your phone is always listening

I don’t think ether is going to be a good piece to run the car

 

[Doctakay]

Quick question Evo Fam...

Is it better to do what feels like a sub optimal workout when not fully recovered or just have a full rest day/active rest day?

In your opinion...

 

[Kopite67]

Quick question Evo Fam...

Is it better to do what feels like a sub optimal workout when not fully recovered or just have a full rest day/active rest day?

In your opinion...

Depends brother. Sometimes a sub optimal session easing out stiffness and light fatigue is extremely useful. But if your totally shot, injured or sick then a full day is better...my 2 cents

 

[LevButlerov]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

abs are looking hard and amazing respect and chest press volume was huge with push ups
WIN all around EVO family support and respect @Doctakay

 

[stevesmi]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

@Doctakay the Roman chair and the push-ups look very impressive. I like the straight barbell curl as well. That is a good one.

 

[gar71]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

Great update brother, I’ve got to say you’re looking lean and strong AF, abs for days, keep up the good work

 

[Doctakay]

Great update brother, I’ve got to say you’re looking lean and strong AF, abs for days, keep up the good work

Thankyou my Bro
Appreciate your kind words and taking the time to stop by.

 

[Doctakay]

@Doctakay the Roman chair and the push-ups look very impressive. I like the straight barbell curl as well. That is a good one.

Thankyou @stevesmi you're a legend aye. I obsessively have to finish up the workout with a bit of roman chair, and I couldn't walk past the barbells without saying hello to at least one of them

 

[Doctakay]

abs are looking hard and amazing respect and chest press volume was huge with push ups
WIN all around EVO family support and respect @Doctakay

Thankyou so much @LevButlerov I'm only at an amatuer/recreational level, but I'm trying to improve.
Your support goes a long way and I greatly appreciate it

 

[Doctakay]

Depends brother. Sometimes a sub optimal session easing out stiffness and light fatigue is extremely useful. But if your totally shot, injured or sick then a full day is better...my 2 cents

Sound advice. Thankyou my brother @Kopite67

 

[gar71]

Thankyou my Bro
Appreciate your kind words and taking the time to stop by.

No worries at all, should’ve arrived earlier brother, but I’m here now

 

[Noah Wixx]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

i know the feeling i dont exactly take it super easy on how i work out myself i get how you feel right now the important aspect is you finished the workout and session strong!

 

[Doctakay]

i know the feeling i dont exactly take it super easy on how i work out myself i get how you feel right now the important aspect is you finished the workout and session strong!

Thanks my bro @Noah Wixx I appreciate that encouragement.
Big rest today. Tomorrow I'm at the reserve at 6am with Mick to walk the hill doing 15kg kettlebells farmers carry to the top and back. It should be about 2-3km or so I think, and then if my arms and traps arent totally tapped out its off to the gym in town to settle the score
Meal prep for the working week when I get home. Chasing goals tomorrow brother.

 

[Mobster]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

I'd have you structure the workout beforehand. It could be better even without the lackluster thing

 

[Doctakay]

I'd have you structure the workout beforehand. It could be better even without the lackluster thing

Point taken @Mobster I need better planning at this point

 

[Alice_In_Ironland]

Quick question Evo Fam...

Is it better to do what feels like a sub optimal workout when not fully recovered or just have a full rest day/active rest day?

In your opinion...

If it’s the first workout in some time that feels like it could be sub-optimal… I give it a go. Sometimes I surprise myself. If it happens again the following day, or any of the days after… additional rest day

 

[Doctakay]

If it’s the first workout in some time that feels like it could be sub-optimal… I give it a go. Sometimes I surprise myself. If it happens again the following day, or any of the days after… additional rest day

Good point Sister @Alice_In_Ironland
Lets see how tomorrow feels aye. Cheers

 

[stevesmi]

Thankyou @stevesmi you're a legend aye. I obsessively have to finish up the workout with a bit of roman chair, and I couldn't walk past the barbells without saying hello to at least one of them

They are a good one for balance

 

[LevButlerov]

Thankyou so much @LevButlerov I'm only at an amatuer/recreational level, but I'm trying to improve.
Your support goes a long way and I greatly appreciate it

you're going pro easy with your effort you'll get to the stage even imo @Doctakay

 

[ROIDDERS]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

Nice job on this. The straight barbell curl and roman chairs are fantastic and I like finishing with the push-ups. @Doctakay

 

[Doctakay]

Nice job on this. The straight barbell curl and roman chairs are fantastic and I like finishing with the push-ups. @Doctakay

Thanks brother @ROIDDERS I appreciate the look in aye.

 

[2Thick]

Thanks my bro @Noah Wixx I appreciate that encouragement.
Big rest today. Tomorrow I'm at the reserve at 6am with Mick to walk the hill doing 15kg kettlebells farmers carry to the top and back. It should be about 2-3km or so I think, and then if my arms and traps arent totally tapped out its off to the gym in town to settle the score
Meal prep for the working week when I get home. Chasing goals tomorrow brother.

Kettle bells and farmer's carries are looking really strong. @Doctakay keep up the good work on that. It's very impressive.

 

[Ulter]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

@Doctakay I like the Roman chairs, leg swings, and knee raises, and then finishing out with push-ups. Sometimes when you put together a session like that when you're not fully recovered, you'll definitely be able to feel it.

 

[ceo]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

Bros, amazing job on this. Pre-workout looking really strong. I like your supplement list and training. @Doctakay

 

[Doctakay]

Kettle bells and farmer's carries are looking really strong. @Doctakay keep up the good work on that. It's very impressive.

Thankyou brother @2Thick
Went up the hill and back today with the kettlebells... 3km+ round trip. The traps were sore from the other day and they definately let me know they were there today

 

[Doctakay]

@Doctakay I like the Roman chairs, leg swings, and knee raises, and then finishing out with push-ups. Sometimes when you put together a session like that when you're not fully recovered, you'll definitely be able to feel it.

Thankyou brother @Ulter the D.O.M.S definately set in the next day. But I love that feeling.

 

[Doctakay]

Bros, amazing job on this. Pre-workout looking really strong. I like your supplement list and training. @Doctakay

Appreciate that @ceo brother. I made do with what I had time for that day. Today is a deload day but with far more intention.

 

[Kopite67]

Thankyou brother @2Thick
Went up the hill and back today with the kettlebells... 3km+ round trip. The traps were sore from the other day and they definately let me know they were there today

You are seriously fucking nutso brother
Whatever possessed you to think this was a great idea?

 

[Doctakay]

Workout #1
Friday 10/4/26

Pre Workout
Caffeine 400mg
Water
Banana
Salt
60mg AMP5 injection (+60mg last night)

Hill Climb Farmers Carry 3.11kms
15kg & 8kg Bells.
Carry kettlebells for 200steps and then swap with Mick. Continue process to top and return.

Stop at halfway point on ascent.
20 incline pushup on picnic bench + 10 incline diamond pushups + 20 x 15kg goblet squats + 30 x 15kg Kettlebell Curls.

Return to car, downhill run, if you had the 8kg bells then you had to do shoulder presses or curls or shrugs for your carry

The initial part of the ascent is pretty steep.
Mick said he actually contemplated telling me he might not be able to get it done. But we pushed through.
When I was obese, I started walking this track, and I remember the first time I did, I had to stop 4-5 times to catch my breath and rest before I even got to the first 800M.

We stopped a few times to catch our breath and stretch the traps when we got up the first part of the hill. Then selected markers approx 200 paces apart to swap.

This was such a good exercise. Had us both buzzing, we miss this place. We've decided to incorporate this into our regular training. Every weekend from now on.

Took some happy snaps. It's such a beautiful place here.
Theres lots of artwork at the reserve but I didnt include it all in the photos to keep a little anonymity. Its pretty recognisable though IYKYK.

The forearms and traps were burning by the end of it but in the best way. Fucken aye what a Friday...

 

[Doctakay]

Workout #2
Friday 10/4/26

Driving in listening to the good brother @G-Merc 80 poddy, (Brother what a powerful story, top yarn big fella, Much Love and Respect your way my dude )

I was thinking about what @Mobster said about having a bit of a better plan for my workouts, so today after that hill climb, I want to target; Lats, Tri's, Bi's and Thighs. My legs are still sore and traps and upped back are smoked.

Pre Workout
200gm Cream of Rice
5mg Injectable Superdrol
(Just a little taste, about all that's left)

Intra Workout
Intrawar Aminos
Premium Supps Glycerol

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 5
Banded stretches Overheads and Back
Supinated pulllup x 5

Cable Pin Loaded
Rope Hammer Curl
18.75 x12
21.75 x 12
21.75 x 12
Sset w/-
Rope Tricep Pull Down
18.75 x 12
21.75 x 12
21.75 x 12
Sset w/-
Straight Bar Bicep Curl
21.25 x 12
21.25 x 15
21.25 x 12
Sset w/-
Straight Bar Lat Swing Down
21.25 x 20
21.25 x 16
21.75 x 20

BSS Machine 60kg
15 x Squat to Rear Delt Row Movement
10 x Rear Delt Row
30 x Shrug

Horizontal Pin Loaded Cable Row
Wide Neutral Grip
35kg x 20
40 x 12
Narrow grip pin loaded row
40kg x 15 x 2

Iso Bench
80kg x 11 + 10 partials
60kg x 9 + 10 partials

Supinated Bent over Row
45kg x 10
40kg x 12
35kg x 12
30kg x 12

Plate Loaded Leg Press
Narrow Low Position
80kg x 30

Ahhhh fuck I reckon theres nothing left in the tank aye...

Leg Extension
75kg x 12
68kg x 11

Thats it... Im done

Roman Chair
Leg Swing x 25
1min 20 plank
Knee raises x 15

20kg Kettlebell
20 x swings
30 x Curls

It's been a big day, there's nothing left in the tank but I feel fucken amazing. CNS is pretty cooked now.

Caught up with a bunch of gym friends while I was there which is nice. Saw young Matty from work and Haven't seen Gab for a while so good to catch up with her. Swapped socials and traded war stories and recovery yarns with John about when we were both IV drug addicts and how grateful we are to be alive, not in gaol and hugged it out for how far we've come.

Anyway...
Time to shower and go to Aldi and buy ready to eat chicken breast, ham, protein yoghurts and a chocky milk to hit my anabolic window on the drive home Listening to our friend from over the sea @Hungry_Mexican poddy on the way back, good show brother. Fucken what a Friday.

Overflowing with that vitamin G today Evo Fam

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

 

[Allupfromhere]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

Looking fucking sliced brother so dont for one second think otherwise!!

Quick question Evo Fam...

Is it better to do what feels like a sub optimal workout when not fully recovered or just have a full rest day/active rest day?

In your opinion...

My 2c...

Not everyday is 100% going to look the same so we cant put that expectation on ourselves but we can give 100% how ever that may look.

However.. if we are going into a session that will ultimately have a negative impact on the following session or two then i say sit it out and rest. If its just a case of motivation on a particular day find what ever it is to get you through. A day missed is a day wasted.

Stay gold my brother.

 

[Doctakay]

Looking fucking sliced brother so dont for one second think otherwise!!

My 2c...

Not everyday is 100% going to look the same so we cant put that expectation on ourselves but we can give 100% how ever that may look.

However.. if we are going into a session that will ultimately have a negative impact on the following session or two then i say sit it out and rest. If its just a case of motivation on a particular day find what ever it is to get you through. A day missed is a day wasted.

Stay gold my brother.

Solid points there my man. Cheers @Allupfromhere . Always on point. Appreciate you brother

 

[LevButlerov]

Workout #1
Friday 10/4/26

Pre Workout
Caffeine 400mg
Water
Banana
Salt
60mg AMP5 injection (+60mg last night)

Hill Climb Farmers Carry 3.11kms
15kg & 8kg Bells.
Carry kettlebells for 200steps and then swap with Mick. Continue process to top and return.

Stop at halfway point on ascent.
20 incline pushup on picnic bench + 10 incline diamond pushups + 20 x 15kg goblet squats + 30 x 15kg Kettlebell Curls.

Return to car, downhill run, if you had the 8kg bells then you had to do shoulder presses or curls or shrugs for your carry

The initial part of the ascent is pretty steep.
Mick said he actually contemplated telling me he might not be able to get it done. But we pushed through.
When I was obese, I started walking this track, and I remember the first time I did, I had to stop 4-5 times to catch my breath and rest before I even got to the first 800M.

We stopped a few times to catch our breath and stretch the traps when we got up the first part of the hill. Then selected markers approx 200 paces apart to swap.

This was such a good exercise. Had us both buzzing, we miss this place. We've decided to incorporate this into our regular training. Every weekend from now on.

Took some happy snaps. It's such a beautiful place here.
Theres lots of artwork at the reserve but I didnt include it all in the photos to keep a little anonymity. Its pretty recognisable though IYKYK.

The forearms and traps were burning by the end of it but in the best way. Fucken aye what a Friday...

Workout #2
Friday 10/4/26

Driving in listening to the good brother @G-Merc 80 poddy, (Brother what a powerful story, top yarn big fella, Much Love and Respect your way my dude )

I was thinking about what @Mobster said about having a bit of a better plan for my workouts, so today after that hill climb, I want to target; Lats, Tri's, Bi's and Thighs. My legs are still sore and traps and upped back are smoked.

Pre Workout
200gm Cream of Rice
5mg Injectable Superdrol
(Just a little taste, about all that's left)

Intra Workout
Intrawar Aminos
Premium Supps Glycerol

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 5
Banded stretches Overheads and Back
Supinated pulllup x 5

Cable Pin Loaded
Rope Hammer Curl
18.75 x12
21.75 x 12
21.75 x 12
Sset w/-
Rope Tricep Pull Down
18.75 x 12
21.75 x 12
21.75 x 12
Sset w/-
Straight Bar Bicep Curl
21.25 x 12
21.25 x 15
21.25 x 12
Sset w/-
Straight Bar Lat Swing Down
21.25 x 20
21.25 x 16
21.75 x 20

BSS Machine 60kg
15 x Squat to Rear Delt Row Movement
10 x Rear Delt Row
30 x Shrug

Horizontal Pin Loaded Cable Row
Wide Neutral Grip
35kg x 20
40 x 12
Narrow grip pin loaded row
40kg x 15 x 2

Iso Bench
80kg x 11 + 10 partials
60kg x 9 + 10 partials

Supinated Bent over Row
45kg x 10
40kg x 12
35kg x 12
30kg x 12

Plate Loaded Leg Press
Narrow Low Position
80kg x 30

Ahhhh fuck I reckon theres nothing left in the tank aye...

Leg Extension
75kg x 12
68kg x 11

Thats it... Im done

Roman Chair
Leg Swing x 25
1min 20 plank
Knee raises x 15

20kg Kettlebell
20 x swings
30 x Curls

It's been a big day, there's nothing left in the tank but I feel fucken amazing. CNS is pretty cooked now.

Caught up with a bunch of gym friends while I was there which is nice. Saw young Matty from work and Haven't seen Gab for a while so good to catch up with her. Swapped socials and traded war stories and recovery yarns with John about when we were both IV drug addicts and how grateful we are to be alive, not in gaol and hugged it out for how far we've come.

Anyway...
Time to shower and go to Aldi and buy ready to eat chicken breast, ham, protein yoghurts and a chocky milk to hit my anabolic window on the drive home Listening to our friend from over the sea @Hungry_Mexican poddy on the way back, good show brother. Fucken what a Friday.

Overflowing with that vitamin G today Evo Fam

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Every day is different and some days better than others you're ripped and hard, happy to see you talking to friends and catching up @Doctakay love your abs!!!
and the walk beautiful place, love it!

@BeMe @HarleyGuy @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[rizzlekdizzle]

U definitely targeted what you wanted with that workout

 

[Doctakay]

U definitely targeted what you wanted with that workout

Thankyou brother. Feeling like a more organised session for sure. Plus no time limit which was fun for me.

 

[Grumpy]

Looking good man abs are forming nicely
Good training

 

[Doctakay]

Looking good man abs are forming nicely
Good training

Thankyou my bro @Grumpy 2 workouts today, had me cooked and I love it

 

[Grumpy]

Thankyou my bro @Grumpy 2 workouts today, had me cooked and I love it

2 workouts keen as well done

 

[Doctakay]

You are seriously fucking nutso brother
Whatever possessed you to think this was a great idea?

For the gains bro!

 

[Yuri]

Workout #2
Friday 10/4/26

Driving in listening to the good brother @G-Merc 80 poddy, (Brother what a powerful story, top yarn big fella, Much Love and Respect your way my dude )

I was thinking about what @Mobster said about having a bit of a better plan for my workouts, so today after that hill climb, I want to target; Lats, Tri's, Bi's and Thighs. My legs are still sore and traps and upped back are smoked.

Pre Workout
200gm Cream of Rice
5mg Injectable Superdrol
(Just a little taste, about all that's left)

Intra Workout
Intrawar Aminos
Premium Supps Glycerol

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 5
Banded stretches Overheads and Back
Supinated pulllup x 5

Cable Pin Loaded
Rope Hammer Curl
18.75 x12
21.75 x 12
21.75 x 12
Sset w/-
Rope Tricep Pull Down
18.75 x 12
21.75 x 12
21.75 x 12
Sset w/-
Straight Bar Bicep Curl
21.25 x 12
21.25 x 15
21.25 x 12
Sset w/-
Straight Bar Lat Swing Down
21.25 x 20
21.25 x 16
21.75 x 20

BSS Machine 60kg
15 x Squat to Rear Delt Row Movement
10 x Rear Delt Row
30 x Shrug

Horizontal Pin Loaded Cable Row
Wide Neutral Grip
35kg x 20
40 x 12
Narrow grip pin loaded row
40kg x 15 x 2

Iso Bench
80kg x 11 + 10 partials
60kg x 9 + 10 partials

Supinated Bent over Row
45kg x 10
40kg x 12
35kg x 12
30kg x 12

Plate Loaded Leg Press
Narrow Low Position
80kg x 30

Ahhhh fuck I reckon theres nothing left in the tank aye...

Leg Extension
75kg x 12
68kg x 11

Thats it... Im done

Roman Chair
Leg Swing x 25
1min 20 plank
Knee raises x 15

20kg Kettlebell
20 x swings
30 x Curls

It's been a big day, there's nothing left in the tank but I feel fucken amazing. CNS is pretty cooked now.

Caught up with a bunch of gym friends while I was there which is nice. Saw young Matty from work and Haven't seen Gab for a while so good to catch up with her. Swapped socials and traded war stories and recovery yarns with John about when we were both IV drug addicts and how grateful we are to be alive, not in gaol and hugged it out for how far we've come.

Anyway...
Time to shower and go to Aldi and buy ready to eat chicken breast, ham, protein yoghurts and a chocky milk to hit my anabolic window on the drive home Listening to our friend from over the sea @Hungry_Mexican poddy on the way back, good show brother. Fucken what a Friday.

Overflowing with that vitamin G today Evo Fam

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I’d shit myself if I had the milk your digestive systems is the real winner of this log hahaha!

Love the consistency with the log sir

 

[Doctakay]

I’d shit myself if I had the milk your digestive systems is the real winner of this log hahaha!

Love the consistency with the log sir

Thankyou my man, I appreciate that @Yuri bro I got those @RGSX gut health and digestive enzymes rocking with the @R&Dpharma BPC157 on board to save me from myself

 

[Yuri]

Thankyou my man, I appreciate that @Yuri bro I got those @RGSX gut health and digestive enzymes rocking with the @R&Dpharma BPC157 on board to save me from myself

Hahhaha hell yeha no diary is stopping you!

But on a real note, love the consistency and dedication you have - that’s the biggest battle for most and your nailing that

All the other things can be fine tuned as you go along, and your goals for that matter.

But we’re all here to help and support each other keep going bro

 

[gar71]

Workout #2
Friday 10/4/26

Driving in listening to the good brother @G-Merc 80 poddy, (Brother what a powerful story, top yarn big fella, Much Love and Respect your way my dude )

I was thinking about what @Mobster said about having a bit of a better plan for my workouts, so today after that hill climb, I want to target; Lats, Tri's, Bi's and Thighs. My legs are still sore and traps and upped back are smoked.

Pre Workout
200gm Cream of Rice
5mg Injectable Superdrol
(Just a little taste, about all that's left)

Intra Workout
Intrawar Aminos
Premium Supps Glycerol

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 5
Banded stretches Overheads and Back
Supinated pulllup x 5

Cable Pin Loaded
Rope Hammer Curl
18.75 x12
21.75 x 12
21.75 x 12
Sset w/-
Rope Tricep Pull Down
18.75 x 12
21.75 x 12
21.75 x 12
Sset w/-
Straight Bar Bicep Curl
21.25 x 12
21.25 x 15
21.25 x 12
Sset w/-
Straight Bar Lat Swing Down
21.25 x 20
21.25 x 16
21.75 x 20

BSS Machine 60kg
15 x Squat to Rear Delt Row Movement
10 x Rear Delt Row
30 x Shrug

Horizontal Pin Loaded Cable Row
Wide Neutral Grip
35kg x 20
40 x 12
Narrow grip pin loaded row
40kg x 15 x 2

Iso Bench
80kg x 11 + 10 partials
60kg x 9 + 10 partials

Supinated Bent over Row
45kg x 10
40kg x 12
35kg x 12
30kg x 12

Plate Loaded Leg Press
Narrow Low Position
80kg x 30

Ahhhh fuck I reckon theres nothing left in the tank aye...

Leg Extension
75kg x 12
68kg x 11

Thats it... Im done

Roman Chair
Leg Swing x 25
1min 20 plank
Knee raises x 15

20kg Kettlebell
20 x swings
30 x Curls

It's been a big day, there's nothing left in the tank but I feel fucken amazing. CNS is pretty cooked now.

Caught up with a bunch of gym friends while I was there which is nice. Saw young Matty from work and Haven't seen Gab for a while so good to catch up with her. Swapped socials and traded war stories and recovery yarns with John about when we were both IV drug addicts and how grateful we are to be alive, not in gaol and hugged it out for how far we've come.

Anyway...
Time to shower and go to Aldi and buy ready to eat chicken breast, ham, protein yoghurts and a chocky milk to hit my anabolic window on the drive home Listening to our friend from over the sea @Hungry_Mexican poddy on the way back, good show brother. Fucken what a Friday.

Overflowing with that vitamin G today Evo Fam

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

You push it hard brother, even on the shit days, great updates mate and you’re looking fucking mint

 

[Doctakay]

You push it hard brother, even on the shit days, great updates mate and you’re looking fucking mint

My dude! thankyou brother.

 

[gar71]

My dude! thankyou brother.

 

[rizzlekdizzle]

Thankyou brother. Feeling like a more organised session for sure. Plus no time limit which was fun for me.

Man I always have a time limit!

 

[Ulter]

Thankyou brother @Ulter the D.O.M.S definately set in the next day. But I love that feeling.

Yeah you got a good workout in.

 

[2Thick]

Thankyou brother @2Thick
Went up the hill and back today with the kettlebells... 3km+ round trip. The traps were sore from the other day and they definately let me know they were there today

Kettle bells are super underrated.

 

[ROIDDERS]

Thanks brother @ROIDDERS I appreciate the look in aye.

We appreciate you.

 

[ceo]

Appreciate that @ceo brother. I made do with what I had time for that day. Today is a deload day but with far more intention.

bros deload is a nice thing

 

[waggat]

Workout #1
Friday 10/4/26

Pre Workout
Caffeine 400mg
Water
Banana
Salt
60mg AMP5 injection (+60mg last night)

Hill Climb Farmers Carry 3.11kms
15kg & 8kg Bells.
Carry kettlebells for 200steps and then swap with Mick. Continue process to top and return.

Stop at halfway point on ascent.
20 incline pushup on picnic bench + 10 incline diamond pushups + 20 x 15kg goblet squats + 30 x 15kg Kettlebell Curls.

Return to car, downhill run, if you had the 8kg bells then you had to do shoulder presses or curls or shrugs for your carry

The initial part of the ascent is pretty steep.
Mick said he actually contemplated telling me he might not be able to get it done. But we pushed through.
When I was obese, I started walking this track, and I remember the first time I did, I had to stop 4-5 times to catch my breath and rest before I even got to the first 800M.

We stopped a few times to catch our breath and stretch the traps when we got up the first part of the hill. Then selected markers approx 200 paces apart to swap.

This was such a good exercise. Had us both buzzing, we miss this place. We've decided to incorporate this into our regular training. Every weekend from now on.

Took some happy snaps. It's such a beautiful place here.
Theres lots of artwork at the reserve but I didnt include it all in the photos to keep a little anonymity. Its pretty recognisable though IYKYK.

The forearms and traps were burning by the end of it but in the best way. Fucken aye what a Friday...

This looks like an awesome session mate! The workout sounds hardcore and the views look nice too! Looking really lean in that photo. Not sure about the creepy statue things though

 

[Doctakay]

Every day is different and some days better than others you're ripped and hard, happy to see you talking to friends and catching up @Doctakay love your abs!!!
and the walk beautiful place, love it!

@BeMe @HarleyGuy @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

Thankyou brother @LevButlerov Friday was a good day. The rest and recovery definately were key in setting the vibe, the good company and locations made it whole. I was in the zone all day. Many thanks for your continual guidance and support brother

 

[ballin2504]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

@Doctakay looking shredded man. Physique is looking killer

 

[LevButlerov]

Thankyou brother @LevButlerov Friday was a good day. The rest and recovery definately were key in setting the vibe, the good company and locations made it whole. I was in the zone all day. Many thanks for your continual guidance and support brother

being in the zone is the best EVO family support! @Doctakay

 

[RoySimpson]

Workout Wed 8/4/26
Micks turn to drive in.

Pre Workout
20mg Anavar
25mg Test Prop
25mg NPP
Premium Supps Warrior
Premium Supps Glycerol
Methylene Blue
Iodine 3 drops
Salt
Cream of Rice
Banana

Intra Workout
Intrawar Aminos

Warmup
Recumbent Bike 100cals
Banded stretches
Lsit Neutral Grip Strict Pullup x 5
Chest press 33kg x 20
Strict Supinated Pullup x 5

Chest press
75kg x 5
68kg x 5
61kg x 10
54kg x 5
47kg x 10
40kg x 10
33kg x 10

Pin Loaded Chest Supported Rows
33kg 10 x 4 grips
75kg 8 x 4 Grips (Struggle at the end)
54kg x 10 x 3 Grips

Pec Deck Chest Fly
40kg x 12
61kg x 12

Sset with /-

Rear Delt Fly
40kg x 12
61kg x 12

Got caught up talking with a gym friend while I was on the pec deck and it went a little longer than I expected, Mick was ready to finish up now...

Iso Bench Press
100kg x 6
80kg x 8 + 20 partials

(Well and truly ran out of Gas now)

BSS Machine 60kg
Squat to Rear Delt Row x 20
Shrug x 30

Straight Barbell Curl
25kg x 20

Roman Chair
Leg Swing x 10
Knee Raise x 10

Pushup x 20

Out of time and out of steam... In retrospect, I don't think I was recovered enough for this session to be anything other than what I would call a "lackluster" go at it. I let myself get distracted having yarns with some gym friends. Still not overly fussed with current appearance, and down in weight again. Taking 48 hours off for recovery and going bushwalking tomorrow. Back at it again Friday or Saturday morning.

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Much Love and Respect Evo Fam

@Doctakay Great update bro! Looking lean!

 

[Doctakay]

@Doctakay Great update bro! Looking lean!

Thankyou brother @RoySimpson

 

[BeMe]

Thankyou @BeMe my bro I appreciate the kind words. Slugging thru a bit of a dysmorphia patch at the moment and I can't seem to hold on to decent weight. Slipped back to 91.3 again this morning.

The diesel sitcho is a little bit shit around my parts hey. The servo I bought from yesterday ran out the same day (and its not a small joint) everywhere else is back to $3.25/Ltr and my home town is $3.50+

Still went into Gym again today tho. Back again Friday.

Damn bro tough times for the diesel dudes right now. We just saw a 17 cent drop in prices today with the "cease-fire" lol. I'm sure it will just back up tomorrow haha.

You're looking great bro! Wish my core was built like yours. Any weight you're losing it probably just water, not to worry. You're just gonna be more shredded. You're already stacked with muscle so less water is a good thing

 

[G-Merc 80]

Workout #2
Friday 10/4/26

Driving in listening to the good brother @G-Merc 80 poddy, (Brother what a powerful story, top yarn big fella, Much Love and Respect your way my dude )

I was thinking about what @Mobster said about having a bit of a better plan for my workouts, so today after that hill climb, I want to target; Lats, Tri's, Bi's and Thighs. My legs are still sore and traps and upped back are smoked.

Pre Workout
200gm Cream of Rice
5mg Injectable Superdrol
(Just a little taste, about all that's left)

Intra Workout
Intrawar Aminos
Premium Supps Glycerol

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 5
Banded stretches Overheads and Back
Supinated pulllup x 5

Cable Pin Loaded
Rope Hammer Curl
18.75 x12
21.75 x 12
21.75 x 12
Sset w/-
Rope Tricep Pull Down
18.75 x 12
21.75 x 12
21.75 x 12
Sset w/-
Straight Bar Bicep Curl
21.25 x 12
21.25 x 15
21.25 x 12
Sset w/-
Straight Bar Lat Swing Down
21.25 x 20
21.25 x 16
21.75 x 20

BSS Machine 60kg
15 x Squat to Rear Delt Row Movement
10 x Rear Delt Row
30 x Shrug

Horizontal Pin Loaded Cable Row
Wide Neutral Grip
35kg x 20
40 x 12
Narrow grip pin loaded row
40kg x 15 x 2

Iso Bench
80kg x 11 + 10 partials
60kg x 9 + 10 partials

Supinated Bent over Row
45kg x 10
40kg x 12
35kg x 12
30kg x 12

Plate Loaded Leg Press
Narrow Low Position
80kg x 30

Ahhhh fuck I reckon theres nothing left in the tank aye...

Leg Extension
75kg x 12
68kg x 11

Thats it... Im done

Roman Chair
Leg Swing x 25
1min 20 plank
Knee raises x 15

20kg Kettlebell
20 x swings
30 x Curls

It's been a big day, there's nothing left in the tank but I feel fucken amazing. CNS is pretty cooked now.

Caught up with a bunch of gym friends while I was there which is nice. Saw young Matty from work and Haven't seen Gab for a while so good to catch up with her. Swapped socials and traded war stories and recovery yarns with John about when we were both IV drug addicts and how grateful we are to be alive, not in gaol and hugged it out for how far we've come.

Anyway...
Time to shower and go to Aldi and buy ready to eat chicken breast, ham, protein yoghurts and a chocky milk to hit my anabolic window on the drive home Listening to our friend from over the sea @Hungry_Mexican poddy on the way back, good show brother. Fucken what a Friday.

Overflowing with that vitamin G today Evo Fam

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Thanks Brother, Truly appreciate it. I do love a good yarn and tend to ramble. P.S you are looking good brother, a bloody weapon.

 

[Doctakay]

Thanks Brother, Truly appreciate it. I do love a good yarn and tend to ramble. P.S you are looking good brother, a bloody weapon.

Hey nah, thankyou for doing the poddy sharing your story.
Cheers for the kind words brother.

 

[Doctakay]

Workout Monday 13/4/2026

Pre Workout
Premium Supps Warrior
(Honestly only made things worse )
Banana
Milo Snack

No pins.
No AAS Pre.
No Intra.

Woke up feeling really off. Stomach had me nauseous through the night. I don't have it in me at all today. Not that we have much time to get anything done today aye. Max 40mins.

20mins bike 100cals
(Fuck I coulda honestly just stayed here)

Cable Machine Row
61kg x 12 x 3
(Good time under tension)

Preacher Curl Machine
39kg x 12 x 3
(More slow reps time under tension)

Roman Chair
Leg Swing x 15
Knee Raise x 15
(There were at least 3 other people wanting the chair but they let me jump in cos I wasn't gunna be long)

Kettle Bell Curl
16kg x 40

Pushup x 20

Just nothing in the tank aye. Feeling off. Gunna dump the NPP out of the stack until proviron becomes available again (not far away) I think it's getting to me a bit. Sleep was pretty ordinary last night. Was in bed at a good time, everything packed and ready to go, just rough sleep and an upset stomach had me on the debby downers. I did feel much better for going though. That's my happy place aye, so even though I wasn't in the best headspace, I was in a better mood for the trouble.

93kg.

No pics today. Just me patting Delly till Mick picked me up. Ah fkit... Good or bad, still gotta be honest. Here's the current rig pic. Can't complain, just a bit of water from the carbs. Better sleep and Ill be in a better mood tomoz.

 

[Doctakay]

Nutrition Monday 13/4/2026

I didn't collect a lot of data on the leave I took over Easter. I felt good and the rig stayed together. But back on board today with the regular program.

Talking with the team today it was apparent that I could be eating a whole lot more in my effort to put on some size. Training today was terrible and that also needs to improve, especially planning and tracking progressive overload. Weekends are where I excel, not being pressed for time and all. Can I quit my job and become a fulltime gymrat?

Breakfast
Banana
Banana Bread
Protein Cookie
Strong Coffee Light Milk

Smoko
180gm Lean Beef Mince
180gm Rice
100gm Vegies
425gm Cream of Rice
Milo Snack
Yakult Light
Condensada Sky Flakes
Protein Shake

Lunch
180gm Lean Beef Mince
180gm Rice
100gm Vegies
425gm Cream of Rice
Yoguri Protein Yoghurt
Yakult Light
400ml Choc Coconut Water
Banana
Protein Shake

Dinner
450gm Chicken Potato Curry
(No way of accurately recording this)
130gm Rice
200ml Coconut Water


Total Cals
4563

P253
F124
C620

Images attached of todays food and the weekend.

 

[Doctakay]

Nutrition Monday 13/4/2026
Part 2

Tracked details from My Fitness Pal.