Approved Log Cycle Training Nutrition Log

[GymEnjoyer]

can you try to log it please and share? @GymEnjoyer

Yes can do!

tbol could have been dbol possible @GymEnjoyer your e2 is fine
you got pics of the tbol?

Only of the bottle
someone in the original thread questioned how legit the Rohm was as the bottles looked different. also it came in green caps instead of tabs.

 

[LevButlerov]

Yes can do!

Only of the bottle
someone in the original thread questioned how legit the Rohm was as the bottles looked different. also it came in green caps instead of tabs.

That's fake Rohm fakes all around @GymEnjoyer

 

[GymEnjoyer]

That's fake Rohm fakes all around @GymEnjoyer

Yes I suspected as much as soon as I saw that the guy had been banned it kind of gave it away.

 

[LevButlerov]

Yes I suspected as much as soon as I saw that the guy had been banned it kind of gave it away.

so much fakes its crazy these days

 

[GymEnjoyer]

Just a short update today as @LevButlerov asked me to start logging meals.
Doing a 4 week OMAD fast to get down from 108 to 100 (or ideally just under)
Protein and carbs are up a bit but with the 23 hour fasting it should hopefully help with the fat burning.
Screen shots from my fitness pal with macros.

 

[LevButlerov]

Just a short update today as @LevButlerov asked me to start logging meals.
Doing a 4 week OMAD fast to get down from 108 to 100 (or ideally just under)
Protein and carbs are up a bit but with the 23 hour fasting it should hopefully help with the fat burning.
Screen shots from my fitness pal with macros.

so what are your macros for the OMAD meal? @GymEnjoyer

 

[GymEnjoyer]

so what are your macros for the OMAD meal? @GymEnjoyer

They should be attached as one of the photos but they are 1861 total callories split as 131 carbs 36 fat and 248 protein.

 

[LevButlerov]

They should be attached as one of the photos but they are 1861 total callories split as 131 carbs 36 fat and 248 protein.

doesnt load for me strange
thats a lot in 1 meal

 

[GymEnjoyer]

doesnt load for me strange
thats a lot in 1 meal

Yeah it is, last night was a struggle. I will likely reduce my reta dose to lift my appetite a little but and make it easier to eat.

 

[LevButlerov]

Yeah it is, last night was a struggle. I will likely reduce my reta dose to lift my appetite a little but and make it easier to eat.

not sure you want to do that @GymEnjoyer

 

[GymEnjoyer]

not sure you want to do that @GymEnjoyer

Mind if i ask why? too much rebound on the appetite potentially? also I wanted to ask about how you would recomend switiching to daily injections for test, should I just start after one of my bi weekly injections, or wait untill my next injection is due and start off then? First one I guess I would have slightly more elevated levels for a few days vs slightly lower levels for maybe a week or so whike I play catch up with the daily shots.

 

[LevButlerov]

Mind if i ask why? too much rebound on the appetite potentially? also I wanted to ask about how you would recomend switiching to daily injections for test, should I just start after one of my bi weekly injections, or wait untill my next injection is due and start off then? First one I guess I would have slightly more elevated levels for a few days vs slightly lower levels for maybe a week or so whike I play catch up with the daily shots.

why do you want more appetite? you're cutting from the plan I remember, so thats what I am saying why cut the retatrutide dose? @GymEnjoyer we want high protein to keep muscle size but lower foods

testosterone you can do it, you want to do ED pins?

 

[GymEnjoyer]

M

why do you want more appetite? you're cutting from the plan I remember, so thats what I am saying why cut the retatrutide dose? @GymEnjoyer we want high protein to keep muscle size but lower foods

testosterone you can do it, you want to do ED pins?

My thinking was if I let me appetite increase a bit it would make eating the one big meal a bit easier as I'm struggling to down 1800 cal in one go. Otherwise I could try splitting it into 2 meals but I would need a couple hours between them atleast so that would reduce my fasting time down to 22 or 21 hours atleast.

And yes I was thinking of changing to ed pins. getting a little bit of acne showing up on my back and shoulders and hoping that smoother hormone levels might aleviate that.

 

[LevButlerov]

M

My thinking was if I let me appetite increase a bit it would make eating the one big meal a bit easier as I'm struggling to down 1800 cal in one go. Otherwise I could try splitting it into 2 meals but I would need a couple hours between them atleast so that would reduce my fasting time down to 22 or 21 hours atleast.

And yes I was thinking of changing to ed pins. getting a little bit of acne showing up on my back and shoulders and hoping that smoother hormone levels might aleviate that.

can you split into 3 meals? @GymEnjoyer

 

[GymEnjoyer]

Hey guys, appologies for the lack of posts or updates in the last while. Life has been a bit crazy recently from work to raising a family, and then trying to keep on top of everything else. The weightloss has stalled a bit at 105kg but that's entirely on me, with everything going on there has been weeks where I have struggled to stick to my meal plans purely out of wanting to eat more convenient food due to a lack of time etc. But have lost 12kg atleast and strength gains and endurance have only gone up which is good. Cut back the gear a bit recently too, running 250mg test 3mg reta and 3iu hgh a day, and will be sticking to that untill I get down to around 95kg at which point I should be at a significantly lower body fat %, then will look at running a bit more and making some bigger gains.

 

[Allupfromhere]

Hey guys, appologies for the lack of posts or updates in the last while. Life has been a bit crazy recently from work to raising a family, and then trying to keep on top of everything else. The weightloss has stalled a bit at 105kg but that's entirely on me, with everything going on there has been weeks where I have struggled to stick to my meal plans purely out of wanting to eat more convenient food due to a lack of time etc. But have lost 12kg atleast and strength gains and endurance have only gone up which is good. Cut back the gear a bit recently too, running 250mg test 3mg reta and 3iu hgh a day, and will be sticking to that untill I get down to around 95kg at which point I should be at a significantly lower body fat %, then will look at running a bit more and making some bigger gains.

Life will always be there brother. What we’re doing in the gym is just one part of it. As husbands, fathers, workers, providers… it all ties together, and that’s completely fine. Most of us aren’t career bodybuilders, so the goal is just to build a structure that lets everything work as one.

Something simple like a Sunday morning meal prep goes a long way. When your food is already sorted, there’s no need to rely on whatever’s on the go. It makes sticking to the plan a whole lot easier.

I like the pullback on the cycle too. 250 test is plenty, probably more than enough. Lean into the reta and gh and let the foundations do the work.

Don’t get caught up on scale weight either. It’s just one metric. If body fat is coming down and your performance in the gym is holding or improving, you’re doing exactly what you want. That’s a strong sign you’re retaining, maybe even building, muscle through the process.

Use this phase to really dial in your health as well. Get your bloods in a great spot, improve insulin sensitivity, and set yourself up for a longer, healthier runway when it’s time to grow again. If you switch direction too early, it’s easy to spill over and end up back in a cut.

Get yourself properly lean once, do it right, and you’ll likely never let yourself drift too far off again.

Good to have you back bro

 

[LevButlerov]

Hey guys, appologies for the lack of posts or updates in the last while. Life has been a bit crazy recently from work to raising a family, and then trying to keep on top of everything else. The weightloss has stalled a bit at 105kg but that's entirely on me, with everything going on there has been weeks where I have struggled to stick to my meal plans purely out of wanting to eat more convenient food due to a lack of time etc. But have lost 12kg atleast and strength gains and endurance have only gone up which is good. Cut back the gear a bit recently too, running 250mg test 3mg reta and 3iu hgh a day, and will be sticking to that untill I get down to around 95kg at which point I should be at a significantly lower body fat %, then will look at running a bit more and making some bigger gains.

good to see you update us a bit are you able to use an app to track?
105 will stall if we dont dial in cardio /diet

 

[GymEnjoyer]

Life will always be there brother. What we’re doing in the gym is just one part of it. As husbands, fathers, workers, providers… it all ties together, and that’s completely fine. Most of us aren’t career bodybuilders, so the goal is just to build a structure that lets everything work as one.

Something simple like a Sunday morning meal prep goes a long way. When your food is already sorted, there’s no need to rely on whatever’s on the go. It makes sticking to the plan a whole lot easier.

I like the pullback on the cycle too. 250 test is plenty, probably more than enough. Lean into the reta and gh and let the foundations do the work.

Don’t get caught up on scale weight either. It’s just one metric. If body fat is coming down and your performance in the gym is holding or improving, you’re doing exactly what you want. That’s a strong sign you’re retaining, maybe even building, muscle through the process.

Use this phase to really dial in your health as well. Get your bloods in a great spot, improve insulin sensitivity, and set yourself up for a longer, healthier runway when it’s time to grow again. If you switch direction too early, it’s easy to spill over and end up back in a cut.

Get yourself properly lean once, do it right, and you’ll likely never let yourself drift too far off again.

Good to have you back bro

Hey man thanks for the words of inspiration, life is definitely a thing that happens, I can tell myself that but hearing another person say it helps for sure. yeah as much as it would be awesome to be able to get paid to do this the guys doing it full time have put such a huge amount of effort into it I don't know if I'd ever be able to get to that point. I do want to get up on stage at some point though in the next 2 years though, just at a local amateur show. Thats essentially my long term goal.

Thats basically what I do at the moment, but im working shift work at the moment so 1 out of every 3 sundays im working and it basically throws my whole routine into disarray for a week.

The pullback was definitely needed, and I don't feel like I'm making less gains, just took me a bit of time to see on my own that at the stage I'm currently at all the extra gear was justing being wasted. So happy to make the change and.come back stronger and when I'm at a point whrre I can make full use of a bigger cycle then do that but not until then.

Yeah thats true about the scale being just one metric, it's a good one to measure consistancy I think though, to a degree atleast. although I do feel a fair bit leaner at 105 than I did even at 108, so it's very likely that while fat weight has dropped a bit, lean mass has possibly gone up slightly which makes me happy.

Yeah that's the plan, basically gonna just spend most of if not the rest of the year just making sure I'm sticking to the diet and putting the work in at the gym, get everything truely dialed in and then go from there.

Good to be back brother, and thanks again.

 

[GymEnjoyer]

good to see you update us a bit are you able to use an app to track?
105 will stall if we dont dial in cardio /diet

Hey Lev thanks man, I am indeed. I have my fitnesspal, which I use on and off, but trying to get into the habit of using it more consistantly.

 

[LevButlerov]

Hey Lev thanks man, I am indeed. I have my fitnesspal, which I use on and off, but trying to get into the habit of using it more consistantly.

lets try to use it ED

 

[GymEnjoyer]

lets try to use it ED

That's the plan! Once I get back into the habit of using it, it shouldn't be an issue.

 

[LevButlerov]

That's the plan! Once I get back into the habit of using it, it shouldn't be an issue.

perfect

 

[GymEnjoyer]

Sunday update time!
Getting back on the horse etc. after things slowed down a bit hasn't been too bad. Ive changed some things up (...again) to try and suit my work/family responsibilities a bit better which I definitely think has helped. condensed my 2 leg days into a single slightly more intense leg day which might be less total time spent on my legs but that would only be true if i was hitting every gym session instead of missing one or two a week. So back down to 4 gym sessions now which is more manageable, and means I actually get in there and get it done, plus im not feeling as stressed about finding time for everything. meal prep has been back on track, mostly. A couple of days this week where, for example, we were out for a friends birthday etc. But limited myself to a couple of decent quality sausages and salad. And another day where I didn't eat meal prep as I was in a rush so had to grab food from the super market, but both days I made sure I was still below my standard daily caloric intake of around 2k and had a bit of protein so that's something. Protein intake had been a little low but when I get my next order of whey i'm going to pick up some regular whey to mix in with my yogurt amd oats which should give me an extra 50g a day without increasomg calories by too much. today is also meal prep day, so will be getting next weeks meals sorted too. Dropped down to 1 prepped meal a week and the rest is easy enough to make up each day verses 2 or 3 prepped meals that while working rotating rosterer shift work just became a little tricky to manage.

Some screen shots of food and workout stuff from the week.

 

[GymEnjoyer]

update part 2: Totally forgot to add a bunch of stuff so part 2 here
Weight wise I am down to 104 from 117 at the start of the year so progress has definitely been made despite things slowing down in the last wee while. Not where I was expecting to be at this point, but I didn't stick to my plan 100% so that's on me and is just how it goes. hammers home the fact that you gotta stick to the plan to get where you want so that's what I'm gonna do. Gear wise, dropped down to a much more reasonable 250g test, 3mg reta a week, and 3iu hgh a day. Currently running the last of my hgh so hopefully going to be getting some new sources sorted before I run out or else I'll have to drop it for now. Also stocking up for my next cycle, which will be test npp low dose eq for e2 management and dbol, although I wont be starting it until I've cut plenty more weight. low to mid 90's at least, which should put me at a much better body fat %. main reason for stocking up now is that with high demand on our 1 source lead times are a bit long and stuff potentially going in and out of stock etc. I'd rather just have it on hand for when I hit my targets.

 

[LevButlerov]

update part 2: Totally forgot to add a bunch of stuff so part 2 here
Weight wise I am down to 104 from 117 at the start of the year so progress has definitely been made despite things slowing down in the last wee while. Not where I was expecting to be at this point, but I didn't stick to my plan 100% so that's on me and is just how it goes. hammers home the fact that you gotta stick to the plan to get where you want so that's what I'm gonna do. Gear wise, dropped down to a much more reasonable 250g test, 3mg reta a week, and 3iu hgh a day. Currently running the last of my hgh so hopefully going to be getting some new sources sorted before I run out or else I'll have to drop it for now. Also stocking up for my next cycle, which will be test npp low dose eq for e2 management and dbol, although I wont be starting it until I've cut plenty more weight. low to mid 90's at least, which should put me at a much better body fat %. main reason for stocking up now is that with high demand on our 1 source lead times are a bit long and stuff potentially going in and out of stock etc. I'd rather just have it on hand for when I hit my targets.

good update dropping to 104 is a win EVO family support and love your way!

can you up your protein more? add a protein bar

test npp and eq not bad but why dbol? I would go with tbol or anadrol in your situation @GymEnjoyer

Sunday update time!
Getting back on the horse etc. after things slowed down a bit hasn't been too bad. Ive changed some things up (...again) to try and suit my work/family responsibilities a bit better which I definitely think has helped. condensed my 2 leg days into a single slightly more intense leg day which might be less total time spent on my legs but that would only be true if i was hitting every gym session instead of missing one or two a week. So back down to 4 gym sessions now which is more manageable, and means I actually get in there and get it done, plus im not feeling as stressed about finding time for everything. meal prep has been back on track, mostly. A couple of days this week where, for example, we were out for a friends birthday etc. But limited myself to a couple of decent quality sausages and salad. And another day where I didn't eat meal prep as I was in a rush so had to grab food from the super market, but both days I made sure I was still below my standard daily caloric intake of around 2k and had a bit of protein so that's something. Protein intake had been a little low but when I get my next order of whey i'm going to pick up some regular whey to mix in with my yogurt amd oats which should give me an extra 50g a day without increasomg calories by too much. today is also meal prep day, so will be getting next weeks meals sorted too. Dropped down to 1 prepped meal a week and the rest is easy enough to make up each day verses 2 or 3 prepped meals that while working rotating rosterer shift work just became a little tricky to manage.

Some screen shots of food and workout stuff from the week.

@Allupfromhere @Pigsy @waggat@Kopite67 @LH5515 @Yuri @bss

 

[GymEnjoyer]

good update dropping to 104 is a win EVO family support and love your way!

can you up your protein more? add a protein bar

test npp and eq not bad but why dbol? I would go with tbol or anadrol in your situation @GymEnjoyer



@Allupfromhere @Pigsy @waggat@Kopite67 @LH5515 @Yuri @bss

Yep will be going up to about 250 when I order more whey in the next few days. Reason for going with more whey powder instead of a protein bar or something similar is to keep total calories down in the long run.

Couple reasons for dbol, first off it's what's available, although that is likely going to change. And also I have a very close friend who is a solid body builder who suggested if I can get to a fairly low bf% I would see good results running it during a very clean bulk. But also warned against using it at a higher fat %.

 

[LevButlerov]

Yep will be going up to about 250 when I order more whey in the next few days. Reason for going with more whey powder instead of a protein bar or something similar is to keep total calories down in the long run.

perfect get protein up

Couple reasons for dbol, first off it's what's available, although that is likely going to change. And also I have a very close friend who is a solid body builder who suggested if I can get to a fairly low bf% I would see good results running it during a very clean bulk. But also warned against using it at a higher fat %.

you will get higher bodyfat with dbol and more water, at your size dbol is a bad idea tbh @GymEnjoyer

 

[GymEnjoyer]

perfect get protein up

you will get higher bodyfat with dbol and more water, at your size dbol is a bad idea tbh @GymEnjoyer

Yeah that's essentially what he said and that's why the plan is to not touch it untill i've cut enough. If I can get my body fat % low enough (which I will if I actually put the effort in) I will run it and if not then I wont. But wont be starting this cycle for a while yet so I'm giving myself time to get all my ducks in a row and be in a position to really get the most out of it.

 

[Yuri]

update part 2: Totally forgot to add a bunch of stuff so part 2 here
Weight wise I am down to 104 from 117 at the start of the year so progress has definitely been made despite things slowing down in the last wee while. Not where I was expecting to be at this point, but I didn't stick to my plan 100% so that's on me and is just how it goes. hammers home the fact that you gotta stick to the plan to get where you want so that's what I'm gonna do. Gear wise, dropped down to a much more reasonable 250g test, 3mg reta a week, and 3iu hgh a day. Currently running the last of my hgh so hopefully going to be getting some new sources sorted before I run out or else I'll have to drop it for now. Also stocking up for my next cycle, which will be test npp low dose eq for e2 management and dbol, although I wont be starting it until I've cut plenty more weight. low to mid 90's at least, which should put me at a much better body fat %. main reason for stocking up now is that with high demand on our 1 source lead times are a bit long and stuff potentially going in and out of stock etc. I'd rather just have it on hand for when I hit my targets.

Epic bro really good work on the loss

 

[waggat]

update part 2: Totally forgot to add a bunch of stuff so part 2 here
Weight wise I am down to 104 from 117 at the start of the year so progress has definitely been made despite things slowing down in the last wee while. Not where I was expecting to be at this point, but I didn't stick to my plan 100% so that's on me and is just how it goes. hammers home the fact that you gotta stick to the plan to get where you want so that's what I'm gonna do. Gear wise, dropped down to a much more reasonable 250g test, 3mg reta a week, and 3iu hgh a day. Currently running the last of my hgh so hopefully going to be getting some new sources sorted before I run out or else I'll have to drop it for now. Also stocking up for my next cycle, which will be test npp low dose eq for e2 management and dbol, although I wont be starting it until I've cut plenty more weight. low to mid 90's at least, which should put me at a much better body fat %. main reason for stocking up now is that with high demand on our 1 source lead times are a bit long and stuff potentially going in and out of stock etc. I'd rather just have it on hand for when I hit my targets.

Congrats on the weight loss mate!

 

[LevButlerov]

Yeah that's essentially what he said and that's why the plan is to not touch it untill i've cut enough. If I can get my body fat % low enough (which I will if I actually put the effort in) I will run it and if not then I wont. But wont be starting this cycle for a while yet so I'm giving myself time to get all my ducks in a row and be in a position to really get the most out of it.

sure lets stick to test and basic eq style gear before you go further

 

[Allupfromhere]

Congratulations on the progress so far brother! Keep the foot on the gas, the more you put into you cut now the more you will be able to get from ypur growth phase

 

[GymEnjoyer]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

 

[LevButlerov]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

back training hard love that @GymEnjoyer good deads and hacks 240 is a WIN!

love the meal pics but love your Team AuStarlabs gear testing more WIN! @AuStarLabs

 

[stevesmi]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

@GymEnjoyer this is one hell of a layout right here. The exercises look fantastic and on point.

 

[2Thick]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

This is an excellent workout that you put together. I like the straight leg deadlifts and I like the reverse vertical hex squat. That's what I like to see. @GymEnjoyer

 

[RoySimpson]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

@GymEnjoyer Awesome update bro! Keep them coming!

 

[Ulter]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

this is a great volume session right here. @GymEnjoyer I love the straight leg deadlift and I love the reverse vertical hack squat.

 

[GymEnjoyer]

back training hard love that @GymEnjoyer good deads and hacks 240 is a WIN!

love the meal pics but love your Team AuStarlabs gear testing more WIN! @AuStarLabs

Thanks @LevButlerov ! Getting that 240 on the hacks definitely felt like an achievement! gotta get the full 12 next time.

Always nice seeing the test coming back looking good, only confirming what we've all been saying about @AuStarLabs! Next will be testing it on myself

 

[GymEnjoyer]

T

this is a great volume session right here. @GymEnjoyer I love the straight leg deadlift and I love the reverse vertical hack squat.

Thank you man! The dead lifts I struggle with a bit keeping my form looking good, but loving the reverse hack squats at the moment!

 

[Mobster]

last week started off great but pulled something in the gym

Just gets 2 stretch sessions in

 

[LevButlerov]

Thanks @LevButlerov ! Getting that 240 on the hacks definitely felt like an achievement! gotta get the full 12 next time.

Always nice seeing the test coming back looking good, only confirming what we've all been saying about @AuStarLabs! Next will be testing it on myself

you're going to kill it keep pushing forward @GymEnjoyer

 

[ROIDDERS]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

@GymEnjoyer I love this type of training and I love the gear that you put together. I've seen a lot of people stacking NPP and EQ lately. It seems to be very popular.

 

[ceo]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

Bros, I love what you're doing here. Good volume on the training. If you're only hitting two sessions in the last week, that's okay as long as the volume is good. You'll get good maintenance. @GymEnjoyer

 

[Ulter]

T

Thank you man! The dead lifts I struggle with a bit keeping my form looking good, but loving the reverse hack squats at the moment!

You don't have to do a specific exercise to have success.

 

[ballin2504]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

@GymEnjoyer way to keep putting the work in. Let’s get it more consistently

 

[Tiger Salman Khan]

Thanks everyone for all the supoort! Bit delayed with this update, last week started off great but pulled something in the gym so back was a bit stiff and sore so only managed to get 2 gym sessions in but they were good.
Workout as follows all weights in kg;
Day 1: back and arms
Leaver low seated row
75x12
90x12
100x12
100x9
Leaver narrow grip seated row
80x9
80x9
80x8
Straight back reverse grip seated pull down
59x12
59x12
59x12
Tricep pushdown super set with cable curls
Pd70x12 cc 60x12
Pd70x12 cc 60x8
Pd70x9 cc 60x10
Thumbless hammer curl
17.5x10
17.5x10
17.5x10
Day 2: legs
Leaver seated leg curl
75x12
70x15
70x15
70x22
Leaver leg extension woth plantarflexion aNd femur rotated out slight for more tension on VMO
90x12
90x12
90x12
100x12
Leaver standing calf raise
85x12
85x12
85x12
Leaver seated hip adduction
138x12
138x12
138x12
straight leg deadlift
90x8
90x8
90x8
Leaver reverse verticle hack squat
120x12
160x12
200x12
240x8

Only got the 2 sessions in last week, but feeling a lot less sore this week and hit the gym yesterday for a another back and arms day and feeling great so will go again today after work for another leg session. Currently will continue on my current program, but thinking I might switch to a PPL program with a single rest day inbetween rather than doing 4 days and then 2 to 3 days recovery. Slightly more frequent but shorter rest periods might be the way to go in the future I think.
Diet has been pretty standard, added some chicken back into the diet for some extra protein so thats around an extra 70 grams a day. Photo of todays lunch for an example.

Got a bunch of new gear in from austar labs, wont be starting it yet but have everything there ready to go for next cycle once I've cut down to my desired weight.

Test
Npp
Eq
Dbol

Tested the dbol and that has shown as positive for presence of dbol, doesn't show the amount, but with their track record simply showing positive is plenty good enough.

Anyway back at it this week. Gonna make sure I hit every gym session, down to 103kg now so 8 more to go!

@GymEnjoyer Legit update on log.....give back time to recover......

 

[GymEnjoyer]

sunday/end of week update!
Thanks again to everyone for the support and motivation.
Diets been pretty on point during the week, weekend a different story but ill get to that, adding the extra chicken has been a game changer this week, the extra protein has been making recoveries feel much better. Today was my birthday, so reverted to fat ass mode for a day eating bacon and eggs for breakfast, followed by a big ass wagyu beef burger for lunch, and a thai beef salad for dinner. Definitely hit my protein goals but carbs and fat well and truely over too.
Hit all mt gym sessions this week as follows:

Day 1: arms and back
Leaver seated low row
75kgx12
100kgx10
100kgx10
100kgx10
Leaver lat pull downs
60kgx10
80kgx5
70kgx5
70kgx8
Reverse grip pull down
59kgx12
59kgx12
59kgx12
Tricep pushdown/cable curl super set
TP70kgx12/CC60kgx12
TP70kgx12/CC60kgx8
TP70kgx12/CC60kgx10

Day 2: legs
Leaver seated leg curl
75kgx12
75kgx12
75kgx12
75kgx18
Leaver leg extension
95kgx12
95kgx12
95kgx9
95kgx12
Lever standing calf raises
85kgx12
85kgx12
85kgx12
Leaver seated hip adduction
138kgx12
138kgx12
138kgx12
lever reverse hack squat
160kgx12
200kgx10
200kgx10

day 3: back/shoulder/arms
Leaver seated low row
80kgx12
80kgx12
80kgx12
leaver seated shoulder press
32kgx12
46kgx12
46kgx12
Hammer curl/Bicep Curl super set
hammercurls are thumbless/suicide grip for increased load on forearm
Bicep curls are very light, basically just to get some extra reps in and more of a pump after going to failure with the hammer curls.
HC17.5kgx12/BC7kgx12
HC17.5kgx12/BC7kgx12
HC17.5kgx12/BC7kgx12

Day 4:Chest and arms
Leaver seated chest fly
43kgx12
70kgx12
70kgx12
70kgx12
Cable low chest fly
8.75kgx12
8.75kgx12
8.75kgx12
Dumbbell incline bench press
20kgx12
20kgx12
20kgx12
Hammer curl/dumbbell triceps extension
HC17.5kgx12/DTE7kgx12
HC17.5kgx12/DTE7kgx12
HC17.5kgx12/DTE7kgx12

Some lighter weight stuff done this week. lower back still feeling a little sore but mostly all good. I think my main issue is that my legs are a lot stronger than my posterior chain so whenever I load up the max of what my legs can handle on any exercise that puts stress onto the lower back, then it's exceeding what that part of my posterior chain really wants to handle. So that's definitely going to need some attention to strengthen up and prevent any injuries from occurring. Second issue or weakness is definitely my chest I reckon. not a great deal of strength there so that also needs some work although definitely noticing some improvement over the last month or so.

I am also currently working on a PPL program that I will be switching to soon, and hopefully going from purely trying to maintain muscle mass while I loose weight to actively building more muscle again, which should increase the speed that I lower my body fat%. I have attached a few screenshots from my workout app with what I have so far so any advice would be much appreciated. The plan is to run it P/P/L/rest repeat.
Cheers everyone!

 

[LevButlerov]

sunday/end of week update!
Thanks again to everyone for the support and motivation.
Diets been pretty on point during the week, weekend a different story but ill get to that, adding the extra chicken has been a game changer this week, the extra protein has been making recoveries feel much better. Today was my birthday, so reverted to fat ass mode for a day eating bacon and eggs for breakfast, followed by a big ass wagyu beef burger for lunch, and a thai beef salad for dinner. Definitely hit my protein goals but carbs and fat well and truely over too.
Hit all mt gym sessions this week as follows:

Day 1: arms and back
Leaver seated low row
75kgx12
100kgx10
100kgx10
100kgx10
Leaver lat pull downs
60kgx10
80kgx5
70kgx5
70kgx8
Reverse grip pull down
59kgx12
59kgx12
59kgx12
Tricep pushdown/cable curl super set
TP70kgx12/CC60kgx12
TP70kgx12/CC60kgx8
TP70kgx12/CC60kgx10

Day 2: legs
Leaver seated leg curl
75kgx12
75kgx12
75kgx12
75kgx18
Leaver leg extension
95kgx12
95kgx12
95kgx9
95kgx12
Lever standing calf raises
85kgx12
85kgx12
85kgx12
Leaver seated hip adduction
138kgx12
138kgx12
138kgx12
lever reverse hack squat
160kgx12
200kgx10
200kgx10

day 3: back/shoulder/arms
Leaver seated low row
80kgx12
80kgx12
80kgx12
leaver seated shoulder press
32kgx12
46kgx12
46kgx12
Hammer curl/Bicep Curl super set
hammercurls are thumbless/suicide grip for increased load on forearm
Bicep curls are very light, basically just to get some extra reps in and more of a pump after going to failure with the hammer curls.
HC17.5kgx12/BC7kgx12
HC17.5kgx12/BC7kgx12
HC17.5kgx12/BC7kgx12

Day 4:Chest and arms
Leaver seated chest fly
43kgx12
70kgx12
70kgx12
70kgx12
Cable low chest fly
8.75kgx12
8.75kgx12
8.75kgx12
Dumbbell incline bench press
20kgx12
20kgx12
20kgx12
Hammer curl/dumbbell triceps extension
HC17.5kgx12/DTE7kgx12
HC17.5kgx12/DTE7kgx12
HC17.5kgx12/DTE7kgx12

Some lighter weight stuff done this week. lower back still feeling a little sore but mostly all good. I think my main issue is that my legs are a lot stronger than my posterior chain so whenever I load up the max of what my legs can handle on any exercise that puts stress onto the lower back, then it's exceeding what that part of my posterior chain really wants to handle. So that's definitely going to need some attention to strengthen up and prevent any injuries from occurring. Second issue or weakness is definitely my chest I reckon. not a great deal of strength there so that also needs some work although definitely noticing some improvement over the last month or so.

I am also currently working on a PPL program that I will be switching to soon, and hopefully going from purely trying to maintain muscle mass while I loose weight to actively building more muscle again, which should increase the speed that I lower my body fat%. I have attached a few screenshots from my workout app with what I have so far so any advice would be much appreciated. The plan is to run it P/P/L/rest repeat.
Cheers everyone!

big update I love seeing you pushing forward incline bench 20s good and chest fly 70s a win, lets now work on tracking food are you? @GymEnjoyer

 

[GymEnjoyer]

big update I love seeing you pushing forward incline bench 20s good and chest fly 70s a win, lets now work on tracking food are you? @GymEnjoyer

Food is being tracked to a degree, I have meal plans that I've worked out with all the macros etc. And everything is weighed out so its always the same but I dont always log it in my app so I definitely need to get into the habit of doing that regularly.

 

[LevButlerov]

Food is being tracked to a degree, I have meal plans that I've worked out with all the macros etc. And everything is weighed out so its always the same but I dont always log it in my app so I definitely need to get into the habit of doing that regularly.

if you can lets start using an app, like myfitnesspal it would help a lot

 

[GymEnjoyer]

if you can lets start using an app, like myfitnesspal it would help a lot

Yeah I've got my fitness pal, even paid for the subscription so I can scan barcodes I use it a lot when im making meals as the automatic macro calculation when you're adding all your ingredients is really helpful. Just need actually log my meals more frequently.

 

[LevButlerov]

Yeah I've got my fitness pal, even paid for the subscription so I can scan barcodes I use it a lot when im making meals as the automatic macro calculation when you're adding all your ingredients is really helpful. Just need actually log my meals more frequently.

it would be awesome to add to your log the meals we can dial in much better @GymEnjoyer

 

[GymEnjoyer]

Hey guys once again it is delayed update time again! The last week has been pretty good. Currently transitioning as I loose more weight and get closer to my goal weight in preperation for my next cycle. Have increase calories and increased the frequency of gym sessions. Running a ppl rest ppl rest split which as I get closer will turn to double ppl rest. current macros are sitting at 2634 split between 194g carbs, 81g fat and 271g protein. Meals are added via screenshot for reference.

Last weeks workout and macros

Day 1 push

2634 cal 194 carbs 81g fat 271g protein

Lever seated shoulder press
46kg x 12
46kg x 12
46kg x 12

Dumbbell incline bench press
22.5kg x 10
22.5kg x 12
22.5kg x 11

Lever seated fly
72.3kg x 12
72.3kg x 12
72.2kg x 12
72.3kg x 12

Lever seated dip
85kg x 10
85kg x 9
85kg x 11

Tricep pushdown
70kg x 8
70kg x 12
70kg x 10

Day 2 pull

2634 cal 194 carbs 81g fat 271g protein

Lever seated row
60kg x 12
100kg x 12
100kg x 12
100kg x 12

Lever narrow grip seated row
80kg x 11
80kg x 12
80kg x 12

Bar latteral pulldown
66kg x 12
66kg x 12
66kg x 8

Reverse grip seated high row/pulldown
59kg x 12
59kg x 12
59kg x 12

Dumbbell thumbless hammer curl super set with alternating light biceps curl
17.5kg x 12/7.5kg x 12
17.5kg x 10/7.5kg x 12
17.5kg x 11/7.5kg x 12

Day 3 rest day

1264 cal 123g carbs 32 g fat 119g protein

This was meant to be legs, but had a late shift and didnt finish work untill 5am so this became my rest day. Was asleep for most of the day and not sure what was going on but appetite was totally crushed so did not eat much at all.

Day 4 legs

2634 cal 194 carbs 81g fat 271g protein

Lever seated leg curl
75kg x 12
85kg x 12
85kg x 12
85kg x 12

Lever leg extnesion
I do these with a lot of planterflexation and femur rotated out slightly to put more stress on my VMO's which has been giving me.good results so far.
100kg x 12
100kg x 12
100kg x 12
100kg x 12

Lever seated hip adduction
138kg x 12
138kg x 12
138kg x 12

Reverse lever vertical hack squat
80kg x 12
160kg x 12
200kg x 12
240kg x 8

Day 5 push

2634 cal 194 carbs 81g fat 271g protein

Lever seated shoulder press
46kg x 12
46kg x 12
46kg x 11

Lever seated fly
79kg x 12
79kg x 12
79kg x 12
79kg x 12

Lever seated dips
80kg x 12
80kg x 12
80kg x 12

Dumbbell incline bench press
22.5kg x 12
22.5kg x 12
22.5kg x 12

Triceps pushdown
70kg x 12
70kg x 9
70kg x 10

Day 6 pull

2634 cal 194 carbs 81g fat 271g protein

Lever seated row
85kg x 12
85kg x 12
85kg x 12
85kg x 12

Lever narrow grip seated row
80kg x 12
75kg x 12
75kg x 12

Bar lateral pulldown
66kg x 12
66kg x 12
66kg x 8

Hammer curl
17.5kg x 12
17.5kg x 10
17.5kg x 11

Lever preacher curl
30kg x 12
30kg x 12
30kg x 11

Day 7 legs

2634 cal 194 carbs 81g fat 271g protein

Lever seated leg curl
85kg x 12
85kg x 12
80kg x 12
80kg x 12

Lever leg extension
100kg x 12
100kg x 12
100kg x 12
100kg x 12

Standing calf raises
85kg x 12
85kg x 12
85kg x 12

Lever seated hip adduction
138kg x 12
138kg x 12
138kg x 12

Sled hack squat
I forgot to count the weight of the sled for these so that added an extra 40-50kg, but I need to double check the machine weight. First time doing sled hack squats in a while and these absolutely caned me
20kg x 12
40kg x 8

Lever vertical hack squat (a couple sets just to make me feel better after my sled hack squats)

120kg x 12
160kg x 12

My last weigh in which was a couple days ago I was down to 101.4kg so thats about 16kg down in the last 4 months or so. Currently I am aiming to get down to 90kg this is when I will be starting the next cycle then hopefully add another 8kg of lean mass over the course of 20 weeks and then cut any extra fat to finish up at 98kg. Once I reach this point I will be reaching out to a friend of a friend who is an ifbb pro for some more serious coaching.

 

[GymEnjoyer]

Pictures i forgot to add
Current meal plan plus a few leg shots from my last leg session plus and then 2 from when I started focussing more on my legs 2 months ago. Vmo and hamstrings seem to have grown but quads looking a bit smaller, likely just fat loss though while actual lean mass has increase a little (I hope)