Approved Log Size and Growth phase cycle Log

[Nacho]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

 

[Nacho]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

 

[Db19]

Look forward to seeing how this turns out brother best of luck

 

[Nacho]

@Allupfromhere

 

[Allupfromhere]

Ahhhh brother!!! Good to finally have you back, no doubt your going to have an extremely productive year legend. Just keep that militant work ethic you have shown over the last 8 weeks and this next shift you will do proper damage. Proud of ya bruzzy

 

[LevButlerov]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

welcome back to the EVO family @Nacho you have a good lean build we can work off of.

If you want to grow a few things we should discuss.

Cycle
primo is not for growing you're wasting it, get EQ
why are you using npp?

Bloods
you have bloods share please?

Foods
you should be eating at least 500 grams carbs to grow with your frame
so lets start sharing

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

 

[stevesmi]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

@Nacho Nice to see you put up another log. It's very important that you maintain consistency. That's going to be very important as you develop your physique.

 

[Mobster]

We stripped everything right back to basics:
Nutrition

Training

Recovery

Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.

It comes down to the KISS. Anything else can muddy the water

 

[ceo]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

Bros, most impressive part about your changes is the abs. You went from no abs at all to ripped. That is pretty impressive. @Nacho

 

[ROIDDERS]

Always good to see you on here. I loved your prior log. I remember it well. @Nacho you certainly have been improving tremendously. I'm very impressed.

 

[Ulter]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

@Nacho EVO family, really is glad to see you back posting. I like your testosterone, primo, and npp. Those are good options to run together.

 

[2Thick]

@Nacho good to see you back. You've really come a long way and the pictures prove that. I'm very proud of you. The EVO family is proud of you.

 

[RoySimpson]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

@Nacho Transformation has been incredible!

 

[Nacho]

welcome back to the EVO family @Nacho you have a good lean build we can work off of.

If you want to grow a few things we should discuss.

Cycle
primo is not for growing you're wasting it, get EQ
why are you using npp?

Bloods
you have bloods share please?

Foods
you should be eating at least 500 grams carbs to grow with your frame
so lets start sharing

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

I will be pushing carbs, as of right now all my lifts are going up and scale weight is coming up steadily while im staying lean.

As soon as weight and lifts start to stall, providing the sleep and recovery stays as productive as it has been we will look to push food up.

Trying to maximise returns from every food increase. Last time i thrashed huge amounts of food i just wrecked my digestion, guts and got fat.. im not going down the same road that pushed me away from logging last time

We spoke about the use of eq vs primo and for my specific situation Allupfromhere said while its available primo would be an easier option for e2 control. Having the shorter ester compared to eq would allow faster and smoother correction if blood work shows it’s needed.

Allupfromhere made a fair point that not knowing my bodies response and the length of time eq takes to saturate its could take around 6 maybe more weeks for it to settle in. Adding the time it take to have lcms results back in Australia puts another 2 weeks ontop of that time frame ultimately making it 8 weeks before we get a clear picture of where things are at.

With primo after 4 weeks we can pull standard immunoassay tests and have them returned over night. So primo was the choice. Low dose npp was to help drive up strength and test the waters with my bodies response also knowing it can be dropped fast as its a shorter ester. Im also taking p5p as a prophylactic measure when it comes to prolactin.Though he said as long as we maintain good control of e2 we shouldnt find too much trouble.I will be looking at getting Regenex Vital Cycle support after Allupfromhere suggested, iv also seen a couple of the lads running it on here and heard nothing but good things will help eliminate the cupboard full of bottles
Here’s my recent bloods before i started pushing

 

[Nacho]

28.4.26

Push

Flat bench press 50kg

8
8
7
6



Incline db press 18kg
12
11
8

Cable fly 12.5kg
15
15

Cable lat raise 7.5kg

I hit 20 reps each arm for 4 sets, siting around that 12 rep clean and then I finish by what ever means to get those last reps in

Seated DB shoulder press 13kg

12
12
10

Skull crushers close grip super set 20kg

12 12
12 11
10 9



Foods


*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

 

[Nacho]

@Nacho Transformation has been incredible!

Thanks for the kind words brother

 

[Nacho]

@Nacho good to see you back. You've really come a long way and the pictures prove that. I'm very proud of you. The EVO family is proud of you.

Thanks brother it’s good to be back excited for this year!

 

[Nacho]

@Nacho EVO family, really is glad to see you back posting. I like your testosterone, primo, and npp. Those are good options to run together.

Thanks man hopefully I dial everything in as soon as possible

 

[Nacho]

Always good to see you on here. I loved your prior log. I remember it well. @Nacho you certainly have been improving tremendously. I'm very impressed.

Thanks mate I can’t wait to see th transformation at the end of this log

 

[Nacho]

Bros, most impressive part about your changes is the abs. You went from no abs at all to ripped. That is pretty impressive. @Nacho

They were definitely earned in the kitchen that for sure

 

[ballin2504]

@Nacho glad to see you got another log up man!!! Let’s get it.

 

[LevButlerov]

I will be pushing carbs, as of right now all my lifts are going up and scale weight is coming up steadily while im staying lean.

As soon as weight and lifts start to stall, providing the sleep and recovery stays as productive as it has been we will look to push food up.

Trying to maximise returns from every food increase. Last time i thrashed huge amounts of food i just wrecked my digestion, guts and got fat.. im not going down the same road that pushed me away from logging last time

We spoke about the use of eq vs primo and for my specific situation Allupfromhere said while its available primo would be an easier option for e2 control. Having the shorter ester compared to eq would allow faster and smoother correction if blood work shows it’s needed.

Allupfromhere made a fair point that not knowing my bodies response and the length of time eq takes to saturate its could take around 6 maybe more weeks for it to settle in. Adding the time it take to have lcms results back in Australia puts another 2 weeks ontop of that time frame ultimately making it 8 weeks before we get a clear picture of where things are at.

With primo after 4 weeks we can pull standard immunoassay tests and have them returned over night. So primo was the choice. Low dose npp was to help drive up strength and test the waters with my bodies response also knowing it can be dropped fast as its a shorter ester. Im also taking p5p as a prophylactic measure when it comes to prolactin.Though he said as long as we maintain good control of e2 we shouldnt find too much trouble.I will be looking at getting Regenex Vital Cycle support after Allupfromhere suggested, iv also seen a couple of the lads running it on here and heard nothing but good things will help eliminate the cupboard full of bottles
Here’s my recent bloods before i started pushing

sure you can go lower carbs this time but e2 is high in the bloods we need to fix it and tbh smaller eq doses or aromasin better, primobolan is useless for e2

28.4.26

Push

Flat bench press 50kg

8
8
7
6



Incline db press 18kg
12
11
8

Cable fly 12.5kg
15
15

Cable lat raise 7.5kg

I hit 20 reps each arm for 4 sets, siting around that 12 rep clean and then I finish by what ever means to get those last reps in

Seated DB shoulder press 13kg

12
12
10

Skull crushers close grip super set 20kg

12 12
12 11
10 9



Foods


*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

stable today @Nacho

 

[ceo]

They were definitely earned in the kitchen that for sure

Bros, that's exactly right. The kitchen and the bed are where you grow

 

[Ulter]

Thanks man hopefully I dial everything in as soon as possible

Heck yeah, dial it in and let's keep pushing!

 

[ROIDDERS]

Thanks mate I can’t wait to see th transformation at the end of this log

absolutely you're going to do great.

 

[Nacho]

Oils

300mg test @R&Dpharma
100mg primo
150mg npp @R&Dpharma

*weekly split into daily pins*



Peptides

3 iu HGH
1mg Reta weekly
1mg Mot c
50mg slu-pp



Supplements

All your standard vitamins,
But will be changing to
Regenex Vital Cycle support after Allupfromhere suggested hopefully in the next week or 2.


I’ll be updating the work out and meals after work

 

[2Thick]

Thanks brother it’s good to be back excited for this year!

That's what we like to see.

 

[Nacho]

30.4.26
Pull
Lat pull down drop set 70kg 50kg
4 sets

10 12
10 12
9 9
8 7

DB chest supported row
20kg working set 6-8 15kg back off set 12-15
13kg x 12
20kg x 8
15kg 14
Gonna have to tune this one abit
Don’t think I picked right weights

Single arm cable row
50kg working set 6-8 30kg back off set 12-15
50kg Left 6 Right 6
30kg Left 13 Right 13

Chest supported rear delt fly 5kg
4 sets 20-25 reps
25
20
20
20

Incline DB curl 11kg / easy bar pronate curls 15 kg super set

10 db curls 15 pronate
9 db curls 12 pronate
6 db curls 7 pronate


Changing up how I do things so just going thru the dialing in process


Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

 

[LevButlerov]

Oils

300mg test @R&Dpharma
100mg primo
150mg npp @R&Dpharma

*weekly split into daily pins*



Peptides

3 iu HGH
1mg Reta weekly
1mg Mot c
50mg slu-pp



Supplements

All your standard vitamins,
But will be changing to
Regenex Vital Cycle support after Allupfromhere suggested hopefully in the next week or 2.


I’ll be updating the work out and meals after work

30.4.26
Pull
Lat pull down drop set 70kg 50kg
4 sets

10 12
10 12
9 9
8 7

DB chest supported row
20kg working set 6-8 15kg back off set 12-15
13kg x 12
20kg x 8
15kg 14
Gonna have to tune this one abit
Don’t think I picked right weights

Single arm cable row
50kg working set 6-8 30kg back off set 12-15
50kg Left 6 Right 6
30kg Left 13 Right 13

Chest supported rear delt fly 5kg
4 sets 20-25 reps
25
20
20
20

Incline DB curl 11kg / easy bar pronate curls 15 kg super set

10 db curls 15 pronate
9 db curls 12 pronate
6 db curls 7 pronate


Changing up how I do things so just going thru the dialing in process


Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

abs popping hard you're looking real lean!

 

[Nacho]

30.4.26
Rest day
Well needed just swapped to night shift this week so the body clock is abit out, still making to get 7-8 hr sleep so I can’t complain to much, training going well rest is as best as I can get it currently with work, foods going good, scale increase this week sitting around the 66kg fasted morning weight so up 2kg from when I started my growth phase 2 weeks ago, so currently my heaviest and I’m very happy with how lean I’m sitting, trusting the process and loving the results great to see some returns from the hard work hers the food for the day legends, sleep well and train hard EVO!

Foods



*Breakfast

100g mixed berries

250g Greek yogurt

20g walnuts

40g protein whey

*Meal 1

150g cooked chicken breast

300g potatoes

Kiwi fruit

*Meal 2

180g cooked chicken breast

300g potatoes

*Pre work out meal

80g coco pops

40g protein whey

*Post work out meal

180g cooked chicken breast

300g potatoes

100g broccoli



Cals 2595

Protein 255g

Carbs 217g

Fats 60g

 

[LevButlerov]

30.4.26
Rest day
Well needed just swapped to night shift this week so the body clock is abit out, still making to get 7-8 hr sleep so I can’t complain to much, training going well rest is as best as I can get it currently with work, foods going good, scale increase this week sitting around the 66kg fasted morning weight so up 2kg from when I started my growth phase 2 weeks ago, so currently my heaviest and I’m very happy with how lean I’m sitting, trusting the process and loving the results great to see some returns from the hard work hers the food for the day legends, sleep well and train hard EVO!

Foods



*Breakfast

100g mixed berries

250g Greek yogurt

20g walnuts

40g protein whey

*Meal 1

150g cooked chicken breast

300g potatoes

Kiwi fruit

*Meal 2

180g cooked chicken breast

300g potatoes

*Pre work out meal

80g coco pops

40g protein whey

*Post work out meal

180g cooked chicken breast

300g potatoes

100g broccoli



Cals 2595

Protein 255g

Carbs 217g

Fats 60g

good rest day but why now swap coco pops to oatmeal?

 

[Allupfromhere]

30.4.26
Pull
Lat pull down drop set 70kg 50kg
4 sets

10 12
10 12
9 9
8 7

DB chest supported row
20kg working set 6-8 15kg back off set 12-15
13kg x 12
20kg x 8
15kg 14
Gonna have to tune this one abit
Don’t think I picked right weights

Single arm cable row
50kg working set 6-8 30kg back off set 12-15
50kg Left 6 Right 6
30kg Left 13 Right 13

Chest supported rear delt fly 5kg
4 sets 20-25 reps
25
20
20
20

Incline DB curl 11kg / easy bar pronate curls 15 kg super set

10 db curls 15 pronate
9 db curls 12 pronate
6 db curls 7 pronate


Changing up how I do things so just going thru the dialing in process


Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

Staying ripped and weight is pushing up.. thats the goal
Delts are cappinnngg

 

[Allupfromhere]

good rest day but why now swap coco pops to oatmeal?

I steered him towards cocopops as they digested much easier and faster for him.

Much higher glycaemic index and with the time frame he has before his training made much more sense brother. The added fibre in the oatmeal would only slow down the carb uptake at the wrong time too.

Oatmeal will most likely be the next push up in food on his first meal of the day though as we start to look at filling out more carbs across the day.

At this point his performance in gym is still proving to be high and increasing so adding carbs at a different time of day is the next play when time is right.

 

[JimmyO187]

Alright lads, figured it was time to step back in and do this properly.



I had a crack at logging last year but if I’m being honest, I got a bit overwhelmed. There was a lot of advice coming from all angles and while I genuinely appreciated it, it just wasn’t the right approach for me at the time. I ended up going down the path of pushing gear and forcing food, and all it really got me was fatter and feeling unhealthy. Rather than keep going down that road and disappoint people, I stepped away.



That said, I did enjoy logging. The way this community gets around each other instead of tearing each other down is something I rate highly, and it’s something I wanted to come back to. I just needed to reset and figure out a better way forward.



I reached out to Allupfromhere for a bit of direction. He’s always been a positive influence around here. We had a few chats and he helped me simplify things and get pointed back in the right direction.



We stripped everything right back to basics: Nutrition

Training

Recovery



Ped's were always going to be part of the picture again, but this time the goal was to do it properly and keep things as healthy as possible. This isn’t a short phase for me, it’s a lifestyle.



We started conservative: 200mg test

3iu GH

daily pins



E2 came up but there were no negatives. Blood pressure stayed in check, so we let it ride and actually make use of what higher E2 can offer.



One thing that caught me off guard was being told to tighten everything up first. Mentally I was ready to grow, so it felt like I was moving backwards. But I trusted the process.



Within 6 weeks, scale weight stayed the same but composition changed massively. Leaner, tighter, and actually looking like I train.



Nutrition was structured around training and rest days, with a big focus on the peri workout window and properly fuelling performance.



Eventually we hit a point where it made sense to shift gears. Insulin sensitivity was in a good place, body comp was where it needed to be, and I’d built a solid base.



Safe to say I’m keen to push things now.



Even then, the approach is still pretty minimal which threw me at first, but everything so far has worked, so I’m sticking with it and trusting the process.



Big appreciation to Allupfromhere for pointing me in the right direction and keeping things grounded, but this log is about the journey ahead and doing things better this time around.



Keen to have the boys back in here and share the process. Hoping for a big year.





So this is the start of growth phase



Still running push pull legs rest



Old macros



Training day:

2150 cals

Protein 187g

Carbs 195g

Fats 56.6g



Rest day

1900 cals

Protein 194g

Carbs 130g

Fats 54g



Just started the slow increase with food so still adjusting



INCREASED

2643 cals

Protein 255g

Carbs 228g

Fats 60g



Here’s a couple photos of the progress in the last 8 weeks



Cycle increased too



3iu daily HGH



300mg test

100mg primo

150mg npp

Daily pinning



Keen to see what the growth phase can do.

My man!!! I’m so keen for this

It can get difficult when you’re getting pulled in different directions about what you should and shouldn’t be doing. Seems like you’ve got it locked in now brother, keep utilising the guidance from @Allupfromhere and you’ll be sweet

HUGE changes in the last 8 weeks with only small increases in PED’s which is awesome keep getting the most out of the least

Well done brother, so glad to see you fire up the log again and I’ll be here coming along for the ride

 

[LevButlerov]

I steered him towards cocopops as they digested much easier and faster for him.

Much higher glycaemic index and with the time frame he has before his training made much more sense brother. The added fibre in the oatmeal would only slow down the carb uptake at the wrong time too.

Oatmeal will most likely be the next push up in food on his first meal of the day though as we start to look at filling out more carbs across the day.

At this point his performance in gym is still proving to be high and increasing so adding carbs at a different time of day is the next play when time is right.

I understand reasonable. If you want something easy to digest cream of rice would be better. @Allupfromhere im not big on cereals but i see what you mean on convenience if thats fast, though makes sense in that situation

 

[Nacho]

My man!!! I’m so keen for this

It can get difficult when you’re getting pulled in different directions about what you should and shouldn’t be doing. Seems like you’ve got it locked in now brother, keep utilising the guidance from @Allupfromhere and you’ll be sweet

HUGE changes in the last 8 weeks with only small increases in PED’s which is awesome keep getting the most out of the least

Well done brother, so glad to see you fire up the log again and I’ll be here coming along for the ride

That’s it brother soaking in as much information as I can and proof is in the results can’t thank him enough for his time! Keen to see the results this year

 

[Nacho]

2.5.26

Push


Flat bench

20kg x 12
30kg x 12

55kg x 4
Working set

60kg x 6
Pb for me, not long to go then I’m benching my body weight (65kg-66kg)

Back off set
40kg x 12



Incline DB press
11kg x 12

Working set
18kg x 8 need to tune this one gonna try for 20kg next run

Back off set
15kg x 12



Cable fly 15kg
15
15
Gonna go up slightly next run



Cable later raise 7.5 kg
4 sets of 20 reps each arm



Seated DB shoulder press 11kg
15
15
15



Skull crusher close grip super set 20kg
12 SK 10CG
12 SK 8 CG
8 SK 5 CG



Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g



3.5.26

Legs

Barbell squat

40kg x 12
40kg x 12
50kg x 8
60kg x 4

Working set
70kg x 7

Back off set
50kg x 15 gonna change weights abit on this next run



RDL

Bar only warm up x 12
50kg x 10
50kg x 8
50kg x 6



Leg extension drop set

Set 1
35kg x 12
30kg x 15

Set 2
35kg x 12
30kg x 12

Set 3
35kg x 10
30kg x 7



Laying hamstring curls

20kg x 12
20kg x 9
20kg x 7



DB calf raise

30kg x 20
30kg x 18
30kg x 17
30kg x 15
Gotta tune these abit



Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

Been a good week rest was a little on the low side as iv just swapped to night shift so trying to get the body clock dialed in, diet was on point been a good adjustment period to new training style still some minor tweaks but enjoying the change weights up almost 3kg since iv started my growth still staying lean I have lost some hardness and detail which is to be expected, arm measurements were up half cm wish I’m pretty happy with

Couple pump pics and sorry lads been really slack with the food porn needa remember to take photos when I do the prep over weekend

 

[LevButlerov]

2.5.26

Push


Flat bench

20kg x 12
30kg x 12

55kg x 4
Working set

60kg x 6
Pb for me, not long to go then I’m benching my body weight (65kg-66kg)

Back off set
40kg x 12



Incline DB press
11kg x 12

Working set
18kg x 8 need to tune this one gonna try for 20kg next run

Back off set
15kg x 12



Cable fly 15kg
15
15
Gonna go up slightly next run



Cable later raise 7.5 kg
4 sets of 20 reps each arm



Seated DB shoulder press 11kg
15
15
15



Skull crusher close grip super set 20kg
12 SK 10CG
12 SK 8 CG
8 SK 5 CG



Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g



3.5.26

Legs

Barbell squat

40kg x 12
40kg x 12
50kg x 8
60kg x 4

Working set
70kg x 7

Back off set
50kg x 15 gonna change weights abit on this next run



RDL

Bar only warm up x 12
50kg x 10
50kg x 8
50kg x 6



Leg extension drop set

Set 1
35kg x 12
30kg x 15

Set 2
35kg x 12
30kg x 12

Set 3
35kg x 10
30kg x 7



Laying hamstring curls

20kg x 12
20kg x 9
20kg x 7



DB calf raise

30kg x 20
30kg x 18
30kg x 17
30kg x 15
Gotta tune these abit



Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

Been a good week rest was a little on the low side as iv just swapped to night shift so trying to get the body clock dialed in, diet was on point been a good adjustment period to new training style still some minor tweaks but enjoying the change weights up almost 3kg since iv started my growth still staying lean I have lost some hardness and detail which is to be expected, arm measurements were up half cm wish I’m pretty happy with

Couple pump pics and sorry lads been really slack with the food porn needa remember to take photos when I do the prep over weekend

you're lean and hard
how much sleep you getting? @Nacho

60 on squat is big!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[Grumpy]

Looking lean and ripped meals Looking good

 

[Nacho]

you're lean and hard
how much sleep you getting? @Nacho

60 on squat is big!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Thank you brother! I normally try to average 7-8hours but cause of the change from days to night, it’s just been a very broken sleep cycle body still adjusting so hopefully gets better this week

 

[Nacho]

Looking lean and ripped meals Looking good

Thank you brother!

 

[Nacho]

Sorry lads been brought to my attention my macros are slightly off, the app I was using I’m still new too and don’t think I was keying in the right info
I apologise it’s taking me this long to tune up the log but be patient with me lads I’ll get this log dialed in!

Macros

Cals
2795
Protien
234
Carbs
259
Fats
63
They been that since start of my growth phase starting roughly 3 week ago

After this week I’ll be running bloods to show effects since adding in the primo and npp, will be uploaded this apon receiving results

 

[LevButlerov]

Thank you brother! I normally try to average 7-8hours but cause of the change from days to night, it’s just been a very broken sleep cycle body still adjusting so hopefully gets better this week

fair and in future try to get naps in if you can

 

[LevButlerov]

Sorry lads been brought to my attention my macros are slightly off, the app I was using I’m still new too and don’t think I was keying in the right info
I apologise it’s taking me this long to tune up the log but be patient with me lads I’ll get this log dialed in!

Macros

Cals
2795
Protien
234
Carbs
259
Fats
63
They been that since start of my growth phase starting roughly 3 week ago

After this week I’ll be running bloods to show effects since adding in the primo and npp, will be uploaded this apon receiving results

thats a good level clean macros

 

[Nacho]

fair and in future try to get naps in if you can

Defiantly mate sneaking in as many as the misses will allow

 

[LevButlerov]

Defiantly mate sneaking in as many as the misses will allow

do your best

 

[HarleyGuy]

Sorry lads been brought to my attention my macros are slightly off, the app I was using I’m still new too and don’t think I was keying in the right info
I apologise it’s taking me this long to tune up the log but be patient with me lads I’ll get this log dialed in!

Macros

Cals
2795
Protien
234
Carbs
259
Fats
63
They been that since start of my growth phase starting roughly 3 week ago

After this week I’ll be running bloods to show effects since adding in the primo and npp, will be uploaded this apon receiving results

Heya @Nacho welcome back and great start to your log too!

Man you lookin' lean and hard bro and I like the vascularity in the arms too. You're keeping protein around 250 which is great to see with those workouts and dropsets.

Will be following, keep the updates coming bro.

DB calf raise

30kg x 20
30kg x 18
30kg x 17
30kg x 15
Gotta tune these abit

How are you doing these?

 

[waggat]

2.5.26

Push


Flat bench

20kg x 12
30kg x 12

55kg x 4
Working set

60kg x 6
Pb for me, not long to go then I’m benching my body weight (65kg-66kg)

Back off set
40kg x 12



Incline DB press
11kg x 12

Working set
18kg x 8 need to tune this one gonna try for 20kg next run

Back off set
15kg x 12



Cable fly 15kg
15
15
Gonna go up slightly next run



Cable later raise 7.5 kg
4 sets of 20 reps each arm



Seated DB shoulder press 11kg
15
15
15



Skull crusher close grip super set 20kg
12 SK 10CG
12 SK 8 CG
8 SK 5 CG



Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g



3.5.26

Legs

Barbell squat

40kg x 12
40kg x 12
50kg x 8
60kg x 4

Working set
70kg x 7

Back off set
50kg x 15 gonna change weights abit on this next run



RDL

Bar only warm up x 12
50kg x 10
50kg x 8
50kg x 6



Leg extension drop set

Set 1
35kg x 12
30kg x 15

Set 2
35kg x 12
30kg x 12

Set 3
35kg x 10
30kg x 7



Laying hamstring curls

20kg x 12
20kg x 9
20kg x 7



DB calf raise

30kg x 20
30kg x 18
30kg x 17
30kg x 15
Gotta tune these abit



Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2595
Protein 255g
Carbs 217g
Fats 60g

Been a good week rest was a little on the low side as iv just swapped to night shift so trying to get the body clock dialed in, diet was on point been a good adjustment period to new training style still some minor tweaks but enjoying the change weights up almost 3kg since iv started my growth still staying lean I have lost some hardness and detail which is to be expected, arm measurements were up half cm wish I’m pretty happy with

Couple pump pics and sorry lads been really slack with the food porn needa remember to take photos when I do the prep over weekend

Just got caught up on your log mate.

Looks like you've got everything dialled in really well! Meals look good.

I really like your training with the push, pull, legs. Most overdo it with too many exercises but your sessions look spot on.

 

[Nacho]

Heya @Nacho welcome back and great start to your log too!

Man you lookin' lean and hard bro and I like the vascularity in the arms too. You're keeping protein around 250 which is great to see with those workouts and dropsets.

Will be following, keep the updates coming bro.


How are you doing these?

Thank you brother!
Just been hanging off a step in a door way one arm support other with Dumbell but it’s not very effective running into grip strength issues iv just purchased a step so I can start running them off the smith machine so I can use some proper weights get those reps right down

 

[Nacho]

Just got caught up on your log mate.

Looks like you've got everything dialled in really well! Meals look good.

I really like your training with the push, pull, legs. Most overdo it with too many exercises but your sessions look spot on.

Thanks mate I feel everything coming into place and I’m very happy with the results so far! Trying to keep everything minimal but maximum effectiveness, was definitely a different style of training but this last few session are starting to fall in place now

 

[Nacho]

4.5.26

Pull

Lat pull down drop set

70kg x 10 50kg x 12
70kg x 10 50kg x 11
70kg x 10 50kg x 12
70kg x 9 50kg x 8



Chest support DB row

13kg x 12
22kg x 6
18kg 12



Single arm cable row

50kg x 7 both arms
30kg x 14



Chest support DB rear delt fly 5kg

25
25
20
19



Incline DB curl (supernated)
Barbel curl (pronated) super set

DB 12 B 8
DB 9 B 6
DB 6 B 4

Biceps were toasted after this one



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli

Cals 2795
Protien 234
Carbs 259
Fats 63

Couple pump pics from last session
For all you lads in Aus that like hot sauce jump on this legends it’s one of the best

 

[JimmyO187]

4.5.26

Pull

Lat pull down drop set

70kg x 10 50kg x 12
70kg x 10 50kg x 11
70kg x 10 50kg x 12
70kg x 9 50kg x 8



Chest support DB row

13kg x 12
22kg x 6
18kg 12



Single arm cable row

50kg x 7 both arms
30kg x 14



Chest support DB rear delt fly 5kg

25
25
20
19



Incline DB curl (supernated)
Barbel curl (pronated) super set

DB 12 B 8
DB 9 B 6
DB 6 B 4

Biceps were toasted after this one



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli

Cals 2795
Protien 234
Carbs 259
Fats 63

Couple pump pics from last session
For all you lads in Aus that like hot sauce jump on this legends it’s one of the best

Solid session brother!!!

We must be putting hot sauce on absolutely everything!! I though they were protein drinks at first hahaha

 

[LevButlerov]

4.5.26

Pull

Lat pull down drop set

70kg x 10 50kg x 12
70kg x 10 50kg x 11
70kg x 10 50kg x 12
70kg x 9 50kg x 8



Chest support DB row

13kg x 12
22kg x 6
18kg 12



Single arm cable row

50kg x 7 both arms
30kg x 14



Chest support DB rear delt fly 5kg

25
25
20
19



Incline DB curl (supernated)
Barbel curl (pronated) super set

DB 12 B 8
DB 9 B 6
DB 6 B 4

Biceps were toasted after this one



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli

Cals 2795
Protien 234
Carbs 259
Fats 63

Couple pump pics from last session
For all you lads in Aus that like hot sauce jump on this legends it’s one of the best

good drop on the lat pulls and clean meal liking this one
you looking real ripped and lean!

 

[Nacho]

Solid session brother!!!

We must be putting hot sauce on absolutely everything!! I though they were protein drinks at first hahaha

Brother I basically drink it

 

[Nacho]

good drop on the lat pulls and clean meal liking this one
you looking real ripped and lean!

Thank you for the love brother

 

[LevButlerov]

Thank you for the love brother

EVO love your way always

 

[HarleyGuy]

4.5.26

Pull

Lat pull down drop set

70kg x 10 50kg x 12
70kg x 10 50kg x 11
70kg x 10 50kg x 12
70kg x 9 50kg x 8



Chest support DB row

13kg x 12
22kg x 6
18kg 12



Single arm cable row

50kg x 7 both arms
30kg x 14



Chest support DB rear delt fly 5kg

25
25
20
19



Incline DB curl (supernated)
Barbel curl (pronated) super set

DB 12 B 8
DB 9 B 6
DB 6 B 4

Biceps were toasted after this one



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli

Cals 2795
Protien 234
Carbs 259
Fats 63

Couple pump pics from last session
For all you lads in Aus that like hot sauce jump on this legends it’s one of the best

Looking lean and mean bro!

 

[Nacho]

05.5.26

Rest day



06.05.26

Push

Flat bench

20kg x 12
30kg x 12
50kg x 4

Working set
60kg x 7
Added 1 New pb lads pretty happy with this one I won’t deny it I can almost taste that body weight bench

Back off set
40kg x 15
Added 3 on this very happy



Incline DB chest press
11kg x 12
Working set
20kg x 7
Back off set
15kg x 12



Cable chest fly
17.5kg x 12
17.5kg x 12

Cable lat raise
4 sets of 20 7.5kg



Seated DB shoulder press

Really tried to work on tempo slowed the negative right down

1-1-3-2

11kg x 15
11kg x 15
11kg x 15



Skull crushers/ close grip bench 20kg

12SC 12 CG
12SC 10 CG
12SC 6 CG

Will run this for one more cycle then a weight adjustment



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63

 

[LevButlerov]

05.5.26

Rest day



06.05.26

Push

Flat bench

20kg x 12
30kg x 12
50kg x 4

Working set
60kg x 7
Added 1 New pb lads pretty happy with this one I won’t deny it I can almost taste that body weight bench

Back off set
40kg x 15
Added 3 on this very happy



Incline DB chest press
11kg x 12
Working set
20kg x 7
Back off set
15kg x 12



Cable chest fly
17.5kg x 12
17.5kg x 12

Cable lat raise
4 sets of 20 7.5kg



Seated DB shoulder press

Really tried to work on tempo slowed the negative right down

1-1-3-2

11kg x 15
11kg x 15
11kg x 15



Skull crushers/ close grip bench 20kg

12SC 12 CG
12SC 10 CG
12SC 6 CG

Will run this for one more cycle then a weight adjustment



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63

perfect meal prep and looking lean @Nacho 50s on flat bench pumped!

@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[Trenhead3cc]

Layout looks good. Can you get some more carbs in on training days?

 

[Allupfromhere]

05.5.26

Rest day



06.05.26

Push

Flat bench

20kg x 12
30kg x 12
50kg x 4

Working set
60kg x 7
Added 1 New pb lads pretty happy with this one I won’t deny it I can almost taste that body weight bench

Back off set
40kg x 15
Added 3 on this very happy



Incline DB chest press
11kg x 12
Working set
20kg x 7
Back off set
15kg x 12



Cable chest fly
17.5kg x 12
17.5kg x 12

Cable lat raise
4 sets of 20 7.5kg



Seated DB shoulder press

Really tried to work on tempo slowed the negative right down

1-1-3-2

11kg x 15
11kg x 15
11kg x 15



Skull crushers/ close grip bench 20kg

12SC 12 CG
12SC 10 CG
12SC 6 CG

Will run this for one more cycle then a weight adjustment



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63

Weights going up, lifts going up, recovery is great and energy is on point..

All while staying diced..

Will have a proper look at your weight this week and lift progress. Will look at your lift progression too and make a decision on a potential food increase. Keep the foot on the gas bruz this year is yours

 

[waggat]

05.5.26

Rest day



06.05.26

Push

Flat bench

20kg x 12
30kg x 12
50kg x 4

Working set
60kg x 7
Added 1 New pb lads pretty happy with this one I won’t deny it I can almost taste that body weight bench

Back off set
40kg x 15
Added 3 on this very happy



Incline DB chest press
11kg x 12
Working set
20kg x 7
Back off set
15kg x 12



Cable chest fly
17.5kg x 12
17.5kg x 12

Cable lat raise
4 sets of 20 7.5kg



Seated DB shoulder press

Really tried to work on tempo slowed the negative right down

1-1-3-2

11kg x 15
11kg x 15
11kg x 15



Skull crushers/ close grip bench 20kg

12SC 12 CG
12SC 10 CG
12SC 6 CG

Will run this for one more cycle then a weight adjustment



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63

Nice workout mate. Good to see the PB on bench.

Why so many sets and with such high reps on the cable laterals?

 

[HarleyGuy]

05.5.26

Rest day



06.05.26

Push

Flat bench

20kg x 12
30kg x 12
50kg x 4

Working set
60kg x 7
Added 1 New pb lads pretty happy with this one I won’t deny it I can almost taste that body weight bench

Back off set
40kg x 15
Added 3 on this very happy



Incline DB chest press
11kg x 12
Working set
20kg x 7
Back off set
15kg x 12



Cable chest fly
17.5kg x 12
17.5kg x 12

Cable lat raise
4 sets of 20 7.5kg



Seated DB shoulder press

Really tried to work on tempo slowed the negative right down

1-1-3-2

11kg x 15
11kg x 15
11kg x 15



Skull crushers/ close grip bench 20kg

12SC 12 CG
12SC 10 CG
12SC 6 CG

Will run this for one more cycle then a weight adjustment



Foods

*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2
180g cooked chicken breast
300g potatoes

*Pre work out meal
80g coco pops
40g protein whey

*Post work out meal
180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63

Great progress here and nice detail in your log. Meal pics look on point and you're staying lean with strength improving. Great work bro!

 

[Nacho]

Layout looks good. Can you get some more carbs in on training days?

Hey brother! Yeah mate that’s the next step of my plan, after this weekend it’s been 4 weeks on my increase in ped and foods, running bloods Sunday, and then I’ll be looking at tweaking the diet,

 

[Nacho]

Nice workout mate. Good to see the PB on bench.

Why so many sets and with such high reps on the cable laterals?

Hey brother due to old shoulder issues I can’t really chase heavy weights so I get my intensity from volume

 

[Nacho]

Weights going up, lifts going up, recovery is great and energy is on point..

All while staying diced..

Will have a proper look at your weight this week and lift progress. Will look at your lift progression too and make a decision on a potential food increase. Keep the foot on the gas bruz this year is yours

That’s it brother the foot’s flat

 

[Nacho]

7.5.26

Rest day



8.5.26



Legs


Barbell squat

40kg x 12
40kg x 12
50kg x 6
60kg x 4

Working set 70kg

9

Gonna go up weights on this next session

Back off set 55kg

13


RDL

Bar only x 12
50kg x 10
50kg x 10
50kg x 10

Pretty happy with this one strength was phenomenal will be going up weights next session



Leg extension drop set

Set 1

35kg x 12
30kg x 15

Set 2

35kg x 12
30kg x 13

Set 3

35kg x 12
30kg x 12



Laying hamstring curls

20kg x 12
20kg x 12
20kg x 10



Smiths machine calf raises

60kg x 15
60kg x 12
60kg x 8



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63





9.5.26

Pull



Lat pull down drop set

Set 1

70kg x 15
50kg x 15

Set 2

70kg x 12
50kg x 13

Set 3

70kg x 9
50kg x 13

Set 4

70kg x 8
50kg x 12



DB chest support row

13kg x 12

Working set 22kg

7

Back off set 18kg

13



Single arm cable row

Working set 50kg

7 both arms

Back off set 30kg

14 both arms



Rear delt fly 5kg

25
25
22
20

Incline DB curl 11kg (supernate) barbel curl 20kg (pronate) super set

Set 1

11kg x 12
20kg x 13

Set 2

11kg x 10
20kg x 10

Set 3

11kg x 6
20kg x 10



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63



10.5.26

Push



Flat bench

20kg x 12
30kg x 12
50kg x 4

Working set

60kg x 7

Back off set

45kg 12



Incline DB press

11kg x 12

Working set

20kg x 7

Back off set

15kg x 13



Cable chest fly 17.5kg

15
15
Got a good rep increase with this



Cable lat raise 7.5 kg

4 sets of 20



Seated shoulder press

13kg x 11
13kg x 9
13kg x 8
2kg increase on this



Skull crushers close grip super set 25kg

SK 10 CG 6
SK 7 CG 4



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63



11.05.26
Rest day

 

[LevButlerov]

7.5.26

Rest day



8.5.26



Legs


Barbell squat

40kg x 12
40kg x 12
50kg x 6
60kg x 4

Working set 70kg

9

Gonna go up weights on this next session

Back off set 55kg

13


RDL

Bar only x 12
50kg x 10
50kg x 10
50kg x 10

Pretty happy with this one strength was phenomenal will be going up weights next session



Leg extension drop set

Set 1

35kg x 12
30kg x 15

Set 2

35kg x 12
30kg x 13

Set 3

35kg x 12
30kg x 12



Laying hamstring curls

20kg x 12
20kg x 12
20kg x 10



Smiths machine calf raises

60kg x 15
60kg x 12
60kg x 8



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63





9.5.26

Pull



Lat pull down drop set

Set 1

70kg x 15
50kg x 15

Set 2

70kg x 12
50kg x 13

Set 3

70kg x 9
50kg x 13

Set 4

70kg x 8
50kg x 12



DB chest support row

13kg x 12

Working set 22kg

7

Back off set 18kg

13



Single arm cable row

Working set 50kg

7 both arms

Back off set 30kg

14 both arms



Rear delt fly 5kg

25
25
22
20

Incline DB curl 11kg (supernate) barbel curl 20kg (pronate) super set

Set 1

11kg x 12
20kg x 13

Set 2

11kg x 10
20kg x 10

Set 3

11kg x 6
20kg x 10



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63



10.5.26

Push



Flat bench

20kg x 12
30kg x 12
50kg x 4

Working set

60kg x 7

Back off set

45kg 12



Incline DB press

11kg x 12

Working set

20kg x 7

Back off set

15kg x 13



Cable chest fly 17.5kg

15
15
Got a good rep increase with this



Cable lat raise 7.5 kg

4 sets of 20



Seated shoulder press

13kg x 11
13kg x 9
13kg x 8
2kg increase on this



Skull crushers close grip super set 25kg

SK 10 CG 6
SK 7 CG 4



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

180g cooked chicken breast
300g potatoes
100g broccoli



Cals 2795
Protien 234
Carbs 259
Fats 63



11.05.26
Rest day

good rest day and you look good in the pics lean and hard tight abs @Nacho
you going to bulk?

 

[Nacho]

good rest day and you look good in the pics lean and hard tight abs @Nacho
you going to bulk?

Thank you bro! I’m really enjoying my current program, I’m in a slight surplus, and since starting that (4weeks ago) iv come up 3kg while still maintaining my current leanness so I’m pretty content in continuing what I’m currently doing, my lifts are going up scale is going up I’m feeling great, I have always struggled with big amounts of food so the slight increases have been very manageable for me I’m in the for the long run I’m in no rush, so every time I things start to level out I will increase the cals

 

[Nacho]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

 

[LevButlerov]

Thank you bro! I’m really enjoying my current program, I’m in a slight surplus, and since starting that (4weeks ago) iv come up 3kg while still maintaining my current leanness so I’m pretty content in continuing what I’m currently doing, my lifts are going up scale is going up I’m feeling great, I have always struggled with big amounts of food so the slight increases have been very manageable for me I’m in the for the long run I’m in no rush, so every time I things start to level out I will increase the cals

do what you feel is right

 

[LevButlerov]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

e2 is way too high you need to get some aromasin instead of using primo to control it tbh @Nacho

 

[stevesmi]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

@Nacho nice job man! I really look forward to seeing this. The testosterone, primo, and NPP all look really good.

 

[ROIDDERS]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

Amazing job on this. I like the testosterone dosage. 350 mg a week is perfect and I like the Primo as well. @Nacho

 

[2Thick]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

I think it's a good stack, to be honest with you. Primo is a good addition, especially with the NPP. @Nacho it will help balance things out.

 

[Mobster]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

Those that manage it that way need to stay lean via the diet too

 

[Ulter]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

@Nacho Primo and NPP are pretty good together and I like the moderate dosing that you're doing. Will be cool to see what kind of results you get. Just be careful on the estrogen. It can be a hidden danger inside the body.

 

[ceo]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

Bros, that's good that you have no noticeable side effects, because you're keeping the doses moderate. That's smart. If the estrogen is high, you can always throw in some aromasin or maybe some proviron. @Nacho

 

[ballin2504]

Latest bloods
This is 4 weeks mark
Test went from 200mg a week to 350mg
Added in primo 100mg a week
And npp 150mg a week
No noticeable side effects
I know the estrogen is sitting high, but I have received no negative side effects, but it’s still a little higher than I want. So moving forward I’m gonna bring the primo up to lower the e2 slightly and that will be the final Jump in anabolic load until I max out progression with food and training.
Also had a slight bump in calories
Leg day tonight lads let’s get it

@Nacho I like the up in peds you’ll definitely be able to feel that

 

[Nacho]

e2 is way too high you need to get some aromasin instead of using primo to control it tbh @Nacho

Hey mate I know it’s getting higher then it needs to be, no negative sides, but I’ll be raising the primo to bring down the estrogen

 

[Nacho]

@Nacho nice job man! I really look forward to seeing this. The testosterone, primo, and NPP all look really good.

Mate I’m feeling amazing I’m really happy with the results so far loving the stack so far

 

[Nacho]

Amazing job on this. I like the testosterone dosage. 350 mg a week is perfect and I like the Primo as well. @Nacho

Thanks brother I’m loving it aswell I feel amazing

 

[Nacho]

I think it's a good stack, to be honest with you. Primo is a good addition, especially with the NPP. @Nacho it will help balance things out.

That’s it brother

I think it's a good stack, to be honest with you. Primo is a good addition, especially with the NPP. @Nacho it will help balance things out.

mate I’m loving it I haven’t felt better

 

[Nacho]

Those that manage it that way need to stay lean via the diet too

That’s it mate tryna keep everything manageable with the diet so I stay as lean as possible, since my start of growth phase I’m up around 2-3kg an still staying very lean

 

[Nacho]

@Nacho Primo and NPP are pretty good together and I like the moderate dosing that you're doing. Will be cool to see what kind of results you get. Just be careful on the estrogen. It can be a hidden danger inside the body.

That’s it mate I’m doing bloods almost monthly at the moment to make sure my numbers are where they want to be, I will be raising the primo to bring the estrogen down a touch I have no noticeable sides but it doesn’t need to be that high now

 

[Nacho]

Bros, that's good that you have no noticeable side effects, because you're keeping the doses moderate. That's smart. If the estrogen is high, you can always throw in some aromasin or maybe some proviron. @Nacho

I do have AI on hand incase I need for emergency I’m raising the primo a touch this week and will re test in the next coming weeks to see effect on estrogen,

 

[Nacho]

@Nacho I like the up in peds you’ll definitely be able to feel that

Loving this stack mate I haven’t felt better

 

[Nacho]

13.05.26

Legs


Barbell squat

40kg x 12
40kg x 12
50kg x 6
60kg x 4

Working set 75kg
7

Back off set 55kg
14



RDL

30kg x 12
60kg x 8
60kg x 7
60kg x 6

Had a 10kg increase on this hammys were destroyed



Leg extension drop set

Set 1

35kg x 12
30kg x 15

Set 2

35kg x 12
30kg x 12

Set 3

35kg x 12
30kg x 12



Laying hamstring curls

20kg x 12
20kg x 11
20kg x 11



Smiths machine calf raises

60kg x 15
60kg x 15
60kg x 13
Gonna adjust weights on this next run



Foods


*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66



14.5.26

Push


Flat bench press

30kg x 12
40kg x 8
40kg x 8
50kg x 4

Working set

60kg x 7

Abit gutted with this one hit the 7 perfect went for the 8th but couldn’t get it, I can almost taste that body weight bench

Back off set
45kg x 14



Incline Dumbell press

11kg x 12

Working set
20kg x 8

Back off set

15kg x 15
Will be going up weights next run



Cable chest fly

17.5kg x 15
17.5kg x 15



Cable lat raise 7.5kg

4 sets 20



Seats DB shoulder press

13kg x 12
13kg x 12
13kg x 12



Skull crushers close grip super set 25kg

SC 12 CG 12
SC 12 CG 8
SC 10 CG 5



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66


Bit of food and first photo was taken with a pump on day one and next would be 2.5 months in maybe abit closer to the 3month mark, I’m pretty happy with this progress so far

 

[LevButlerov]

Hey mate I know it’s getting higher then it needs to be, no negative sides, but I’ll be raising the primo to bring down the estrogen

you should add aromasin or light eq, primobolan is not an estrogen control too

 

[stevesmi]

Mate I’m feeling amazing I’m really happy with the results so far loving the stack so far

That’s good. You should feel good on it.

 

[Ulter]

That’s it mate I’m doing bloods almost monthly at the moment to make sure my numbers are where they want to be, I will be raising the primo to bring the estrogen down a touch I have no noticeable sides but it doesn’t need to be that high now

Sounds like you got a good strategy going.

 

[ROIDDERS]

Thanks brother I’m loving it aswell I feel amazing

EVO family respect.

 

[2Thick]

That’s it brother

mate I’m loving it I haven’t felt better

EVO family is proud of you.

 

[ceo]

I do have AI on hand incase I need for emergency I’m raising the primo a touch this week and will re test in the next coming weeks to see effect on estrogen,

Bro, hell yeah, that's a good plan on the AI.

 

[Nacho]

15.5.26

Pull



Lat pull down drop set

Set 1

70kg x 12
50kg x 15

Set 2

70kg x 10
50kg x 13

Set 3

70kg x 9
50kg x 10

Set 4

70kg x 9
50kg x 8



I moved my grip super wide on this one made it a lot harder



Chest support DB row
13kg x 12

Working set

22kg x 8

Back off set

18kg x 15
Gonna go up weights next run



Single arm cable row

Working set
50kg x 7 both arms

Back off set
35kg x 12 both arms



Rear delt fly 5kg

25
25
25
25

Gonna try go up weights on this next run



Incline DB curl sup grip 11kg
barbel curl pro grip 20kg

Super set



Set 1

11kg x 12
20kg x 13

Set 2

11kg x 10
20kg x 9

Set 3

11kg x 7
20kg x 9



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66



16.5.26

Rest day



17.5.26



Legs



Barbell squat

40kg x 12
40kg x 12
50kg x 6
60kg x 4

Working set 75kg

8

Back off set 60kg

12



RDL

30kg x 12
60kg x 8
60kg x 8
60kg x 7



Leg extension drop set

Set 1

35kg x 12
30kg x 15

Set 2

35kg x 12
30kg x 13

Set 3

35kg x 12
30kg x 11
Think I’m gonna go for 40kg next run



Laying hamstring curls

25kg x 12
25kg x 9
25kg x 8



Smiths calf raises

80kg x 15
80kg x 15
80kg x 12



Cable crunches

40kg x 30
60kg x 10
60kg x 10


Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66

 

[Nacho]

Sounds like you got a good strategy going.

Just gotta stick to the plan brother

 

[Nacho]

EVO family respect.

Feeling the evo love brother

 

[Nacho]

EVO family is proud of you.

Feeling the evo love brother

 

[ROIDDERS]

Feeling the evo love brother

yes sir!

 

[Ulter]

Just gotta stick to the plan brother

Keep up the good work. Planning is smart.