Approved Log TRT and blast Training Nutrition Log

[LevButlerov]

@biogenix T.cypionate is good to go.

Not that we didnt already know that just always like to confirm and also needed to film content with a product i trust

nice this is a good test @BertaBoy for Team Biogenix @biogenix

 

[LevButlerov]

Today's weight in. 168.8 lbs

good weight

 

[bss]

Yesterday's food and lifts.
Decline bench. 4sets, 25reps, 150lbs
Incline bench. 4sets, 25reps, 130lbs
Chest fly. 4sets, 25reps, 45lbs a side
Shoulder press. 4sets, 25reps, 50lb a side
X-over rear delt rows. 4sets, 25reps, 50lb a side
Lat shoulder raises. 4sets, 25reps, 20lbs a side
Shoulder shrugs. 4sets, 25reps, 80lb a side
Stomach vaccuums. 12 sets for 10 seconds each.
30 min on the treadmill

I love the amount of details you log in your app!

 

[HarleyGuy]

Today's weight in. 168.8 lbs

168.8 bro nice work!!

Is glutes still ok for that or should I start hitting other spots too?

Try and rotate spots as much as possible, always. Use https://trtinjections.com/. I do lats, glute, delts and quads but with your cycle you can get by with just left side glute, right side glute, left delt, right delt and then restart.

Oblique crunch. 4sets, 25reps, 50lbs

I do these too. My abs are separated in the middle so my obliques are what I can show off.

@biogenix T.cypionate is good to go.

@biogenix is 100% good to go always. Glad you were validated brother.

 

[Trenhead3cc]

Ive never actually tried an avocado before lol Ill grab some avocados and walnuts this morning.

Didn't you mention to keep protien arpund 250?

gotta try real avocado bro! But most time you buy it needs a few days to rippen/soften up. If your macros will allow it smash it with some feta and lemon juice.

 

[BertaBoy]

good weight

Its noticeable when I look in the mirror. Joining Evo and the support from you bros has really helped me with maintaining my progress.

Evo fam for life!

 

[BertaBoy]

I love the amount of details you log in your app!

Thanks bro! I try to give as much information as possible so you guys can let me know any advice you can give me from your experience.

 

[BertaBoy]

gotta try real avocado bro! But most time you buy it needs a few days to rippen/soften up. If your macros will allow it smash it with some feta and lemon juice.

My wife loves avocado, ill give it a go ass we'll. Not a huge fan of feta but ill try your suggestion. Thanks bro!

 

[BertaBoy]

Took 100mg of biogenix t. Cyp yesterday, no pip, everything went smooth. They might as well be pharma grade. Great products. Im using 5mg of the cialis as pre-workout with Celtics sea salt and running 250iu of biogenix hcg eod. Thoroughly impressed with the quality of these products, team @biogenix for the win'

Yesterday's lifts and food.
Seated lat rows 4sets, 25reps, 90lb per side.
Lat pulldowns. 4sets, 25reps, 170lbs
Bicep curls. 4sets, 25reps, 40lb per side
Reverse curls. 4sets, 25reps, 35lb per side
Triceps pushdown rope. 4sets, 25reps, 95lbs
Triceps extention rope. 4sets, 25reps, 70lbs
Stomach vacuum. 12 sets, 10 seconds each.
30 min treadmill.

 

[LevButlerov]

Its noticeable when I look in the mirror. Joining Evo and the support from you bros has really helped me with maintaining my progress.

Evo fam for life!

EVO family love and support your way! EVO FAM4LIFE! @BertaBoy

 

[LevButlerov]

Took 100mg of biogenix t. Cyp yesterday, no pip, everything went smooth. They might as well be pharma grade. Great products. Im using 5mg of the cialis as pre-workout with Celtics sea salt and running 250iu of biogenix hcg eod. Thoroughly impressed with the quality of these products, team @biogenix for the win'

Yesterday's lifts and food.
Seated lat rows 4sets, 25reps, 90lb per side.
Lat pulldowns. 4sets, 25reps, 170lbs
Bicep curls. 4sets, 25reps, 40lb per side
Reverse curls. 4sets, 25reps, 35lb per side
Triceps pushdown rope. 4sets, 25reps, 95lbs
Triceps extention rope. 4sets, 25reps, 70lbs
Stomach vacuum. 12 sets, 10 seconds each.
30 min treadmill.

protein a bit low lets boost to 200 please and good lat pull downs 170s! @BertaBoy

 

[BertaBoy]

@LevButlerov I did better today

Rest day 1hr cardio

 

[bss]

Took 100mg of biogenix t. Cyp yesterday, no pip, everything went smooth. They might as well be pharma grade. Great products. Im using 5mg of the cialis as pre-workout with Celtics sea salt and running 250iu of biogenix hcg eod. Thoroughly impressed with the quality of these products, team @biogenix for the win'

Yesterday's lifts and food.
Seated lat rows 4sets, 25reps, 90lb per side.
Lat pulldowns. 4sets, 25reps, 170lbs
Bicep curls. 4sets, 25reps, 40lb per side
Reverse curls. 4sets, 25reps, 35lb per side
Triceps pushdown rope. 4sets, 25reps, 95lbs
Triceps extention rope. 4sets, 25reps, 70lbs
Stomach vacuum. 12 sets, 10 seconds each.
30 min treadmill.

Cant go wrong with 5mg of cialis =) I just love that shit!

 

[BertaBoy]

Cant go wrong with 5mg of cialis =) I just love that shit!

Yea man, no complaints over here either!

 

[BertaBoy]

Today's lifts and food. I increased the weight alot and dropped the reps

Squats. 4sets, 15reps, 210lbs
Leg extentions. 4sets, 15reps, 150lbs
Hip extention. 4sets, 15reps, 75lb/side
Calf raises. 4sets, 15reps, 150lbs
Lower back extention. 4sets, 15reps, 150lbs
Ab crunch. 4sets, 15reps, 130lbs
Oblique crunch. 3sets, 15reps, 80lbs
Stomach vacuum 12x 10seconds each
30 min treadmill

 

[BritishCanadian]

Today's lifts and food. I increased the weight alot and dropped the reps

Squats. 4sets, 15reps, 210lbs
Leg extentions. 4sets, 15reps, 150lbs
Hip extention. 4sets, 15reps, 75lb/side
Calf raises. 4sets, 15reps, 150lbs
Lower back extention. 4sets, 15reps, 150lbs
Ab crunch. 4sets, 15reps, 130lbs
Oblique crunch. 3sets, 15reps, 80lbs
Stomach vacuum 12x 10seconds each
30 min treadmill

The numbers you put up are incredible

 

[BertaBoy]

The numbers you put up are incredible

I decided if I can do 4 sets of 25 then I wasn't using enough weight lol

 

[LevButlerov]

@LevButlerov I did better today

Rest day 1hr cardio

Today's lifts and food. I increased the weight alot and dropped the reps

Squats. 4sets, 15reps, 210lbs
Leg extentions. 4sets, 15reps, 150lbs
Hip extention. 4sets, 15reps, 75lb/side
Calf raises. 4sets, 15reps, 150lbs
Lower back extention. 4sets, 15reps, 150lbs
Ab crunch. 4sets, 15reps, 130lbs
Oblique crunch. 3sets, 15reps, 80lbs
Stomach vacuum 12x 10seconds each
30 min treadmill

good macros really moving up @BertaBoy really good squats 210

 

[BertaBoy]

good macros really moving up @BertaBoy really good squats 210

Thanks bro!

 

[LevButlerov]

Thanks bro!

EVO family support always

 

[BritishCanadian]

I decided if I can do 4 sets of 25 then I wasn't using enough weight lol

That's probably a good gauge, I dont know how you do it, I get bored just counting to 20

 

[BertaBoy]

That's probably a good gauge, I dont know how you do it, I get bored just counting to 20

I have 3 daughters bro. I gotta get jacked to scare off the boys lol

 

[BritishCanadian]

I have 3 daughters bro. I gotta get jacked to scare off the boys lol

I hear ya, I have daughters too...

Im personally a fan of the British Travellers ways. Girls get told, "you can have a boyfriend, but youre expected to marry him"

I was lucky, my oldest has a girlfriend (learnt from her dad how to charm tbe ladies )

 

[BertaBoy]

I hear ya, I have daughters too...

Im personally a fan of the British Travellers ways. Girls get told, "you can have a boyfriend, but youre expected to marry him"

I was lucky, my oldest has a girlfriend (learnt from her dad how to charm tbe ladies )

My oldest is more into video games and terrorizing the house than girls lol

 

[BertaBoy]

I hear ya, I have daughters too...

Im personally a fan of the British Travellers ways. Girls get told, "you can have a boyfriend, but youre expected to marry him"

I was lucky, my oldest has a girlfriend (learnt from her dad how to charm tbe ladies )

British Travellers? I think jehovas witnesses say that too lol

 

[BritishCanadian]

British Travellers? I think jehovas witnesses say that too lol

Do they? Didn't know that. But i think the studies all show that (especially for men) getting married young is the best thing for them, makes them grow up.

It is biblical, "That is why a man leaves his father and mother and is united to his wife, and they become one flesh."

If you have Netflix, check out the first episode of the new "at home with the furys" a good insight into British Travellers ways

 

[BertaBoy]

Do they? Didn't know that. But i think the studies all show that (especially for men) getting married young is the best thing for them, makes them grow up.

It is biblical, "That is why a man leaves his father and mother and is united to his wife, and they become one flesh."

If you have Netflix, check out the first episode of the new "at home with the furys" a good insight into British Travellers ways

I dont know about that bro, everyone i know that got married in their 20's are divorced now lol

 

[BritishCanadian]

I dont know about that bro, everyone i know that got married in their 20's are divorced now lol

I dont know how anyone can afford to get divorced nowadays

 

[BertaBoy]

I dont know how anyone can afford to get divorced nowadays

I dont knownhow anyone can afford a wedding nowadays either man shits expensive lmao

 

[BertaBoy]

Sorry guys busy weekend.
Saturday was rest day, went on a 3 hour hike with my oldest daughter
Saturday food

 

[BertaBoy]

Today's lifts and food
Decline bench. 4 sets, 15 reps, 190lbs
Incline bench 4sets, 15 reps, 190lbs
Chest fly. 4sets, 15reps, 60lb a side.
Shoulder press. 4 sets, 15reps, 65lb a side
Xover rear deltoid rows. 4 sets, 15 reps, 65lb a side.
Lat shoulder raises. 4 sets 15reps, 25lb a side
Shoulder shrug 4sets, 15reps, 110lbs a side
30 min treadmill

 

[LevButlerov]

Sorry guys busy weekend.
Saturday was rest day, went on a 3 hour hike with my oldest daughter
Saturday food

Today's lifts and food
Decline bench. 4 sets, 15 reps, 190lbs
Incline bench 4sets, 15 reps, 190lbs
Chest fly. 4sets, 15reps, 60lb a side.
Shoulder press. 4 sets, 15reps, 65lb a side
Xover rear deltoid rows. 4 sets, 15 reps, 65lb a side.
Lat shoulder raises. 4 sets 15reps, 25lb a side
Shoulder shrug 4sets, 15reps, 110lbs a side
30 min treadmill

busy but you kept the protein up high nice and strong decline 190s! @BertaBoy

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

 

[BertaBoy]

busy but you kept the protein up high nice and strong decline 190s! @BertaBoy

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

Yea man!! Also managed to get the garden rototilled and all the other yard work done, bought a new bed for the wife and I. Crazy productive weekend.

My pecks are sore as hell this morning though lol

 

[waggat]

Today's lifts and food
Decline bench. 4 sets, 15 reps, 190lbs
Incline bench 4sets, 15 reps, 190lbs
Chest fly. 4sets, 15reps, 60lb a side.
Shoulder press. 4 sets, 15reps, 65lb a side
Xover rear deltoid rows. 4 sets, 15 reps, 65lb a side.
Lat shoulder raises. 4 sets 15reps, 25lb a side
Shoulder shrug 4sets, 15reps, 110lbs a side
30 min treadmill

Nice workout mate. Cals look a bit low for the day?

 

[BertaBoy]

Nice workout mate. Cals look a bit low for the day?

Trying to stay in a bit of a deficit but also hard to hit maintenance while keeping carbs down

 

[LevButlerov]

Yea man!! Also managed to get the garden rototilled and all the other yard work done, bought a new bed for the wife and I. Crazy productive weekend.

My pecks are sore as hell this morning though lol

you're hardcore if sore time off needed

 

[BertaBoy]

you're hardcore if sore time off needed

Ya I took another rest day today. No point going for an injury

 

[LevButlerov]

Ya I took another rest day today. No point going for an injury

rest and eat well

 

[BertaBoy]

Yesterday rest day cause I obliterated myself on the weekend.

Food:

 

[BertaBoy]

Whats everyone got in the headphones while working out? Im big on jump up DnB latley.

Also taking the written exam for motorcycle licence this week so thats super exciting!

Got an ab wheel yesterday, and my wrist roller should be delivered today, ab wheel is hard as fuck lol

 

[BritishCanadian]

Whats everyone got in the headphones while working out? Im big on jump up DnB latley.

Also taking the written exam for motorcycle licence this week so thats super exciting!

Got an ab wheel yesterday, and my wrist roller should be delivered today, ab wheel is hard as fuck lol

LOVE my drum and bass (more of a junglist actually, old scholl jungle)

But recently at the gym its the evo podcast on the headphones, have you heard it?

Check this out ...(my favorite dnb track)

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[BertaBoy]

LOVE my drum and bass (more of a junglist actually, old scholl jungle)

But recently at the gym its the evo podcast on the headphones, have you heard it?

Check this out ...(my favorite dnb track)

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We're pretty similar bro, more jump up than jungle but here's my favorite ready or not remix

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My favorite dnb track latley is this tainted live remix here

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[BritishCanadian]

We're pretty similar bro, more jump up than jungle but here's my favorite ready or not remix

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My favorite dnb track latley is this tainted live remix here

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Accept third party cookies

Nice! Will check em out when I het back home

 

[BritishCanadian]

Nice! Will check em out when I het back home

Nice tunes!

 

[BertaBoy]

Nice tunes!

Ya bro im lovin that shit

 

[BertaBoy]

Looking for advice and insight on

Reta
Tesamorelin
Cardarine

@LevButlerov @HarleyGuy

Thinking of adding one or more to accelerate my progress

 

[LevButlerov]

Looking for advice and insight on

Reta
Tesamorelin
Cardarine

@LevButlerov @HarleyGuy

Thinking of adding one or more to accelerate my progress

I would pick retatrutide for sure @BertaBoy

 

[BertaBoy]

I would pick retatrutide for sure @BertaBoy

Whats a good starting dose and frequency of dose?

 

[LevButlerov]

Yesterday rest day cause I obliterated myself on the weekend.

Food:

low carbs well done

 

[BertaBoy]

low carbs well done

Thanks man, its getting easier everyday. Hard to hit 2000 calories though

 

[LevButlerov]

Thanks man, its getting easier everyday. Hard to hit 2000 calories though

get shakes and protein bars

 

[BertaBoy]

get shakes and protein bars

That being said, whats too much protien?
Im 168lbs and have been trying to stay in between 200 and 250g of protien.

@LevButlerov @@HarleyGuy
If i start reta whats the general consensus on starting dose?

 

[LevButlerov]

That being said, whats too much protien?
Im 168lbs and have been trying to stay in between 200 and 250g of protien.

200-230 range is good

If i start reta whats the general consensus on starting dose?

with retatrutide start at 2mgs and move up if you need to @BertaBoy

 

[BertaBoy]

Today's weights and food.

Lat rows. 4sets, 15reps, 100lbs a side
Lat pull pulldown. 4sets 15reps, 200lb
Bicep curls. 4sets, 15set, 45lbs
Reverse curls. 4sets, 15reps, 40lb a side
Triceps pushdown. 4sets, 15reps, 110lbs
Triceps extention. 4sets, 15reps, 110lbs
Ab wheel. 3 sets of 10
Cardio 30 mins

 

[BertaBoy]

So ive noticed something new since bumping up to 200mg test and running 250iu hcg eod.
Seems to be only after eating a big meal my ears get hot and red, lasts a little while then dies down. Ill check my blood pressure tomorrow but does anyone have any insight on what this could be?

Also ab wheels...not to be slept on lol super sore from that

 

[LevButlerov]

Today's weights and food.

Lat rows. 4sets, 15reps, 100lbs a side
Lat pull pulldown. 4sets 15reps, 200lb
Bicep curls. 4sets, 15set, 45lbs
Reverse curls. 4sets, 15reps, 40lb a side
Triceps pushdown. 4sets, 15reps, 110lbs
Triceps extention. 4sets, 15reps, 110lbs
Ab wheel. 3 sets of 10
Cardio 30 mins

good day clean foods

So ive noticed something new since bumping up to 200mg test and running 250iu hcg eod.
Seems to be only after eating a big meal my ears get hot and red, lasts a little while then dies down. Ill check my blood pressure tomorrow but does anyone have any insight on what this could be?

Also ab wheels...not to be slept on lol super sore from that

lets check BP level first maybe just your metabolic rate up @BertaBoy

 

[BertaBoy]

good day clean foods

lets check BP level first maybe just your metabolic rate up @BertaBoy

I love chicken thighs, 100% tastier than chicken breast!

Are those blood pressure machines that you put on your arm any good or should I just use the one at the pharmacy every once in a while? Like $30-$40 on amazon

 

[LevButlerov]

I love chicken thighs, 100% tastier than chicken breast!

Are those blood pressure machines that you put on your arm any good or should I just use the one at the pharmacy every once in a while? Like $30-$40 on amazon

get the bp on arm machine they are cheap

 

[BertaBoy]

Im glad its rest day bros! My abs are still insanely sore, that ab roller is awesome!

Yesterday's workouts and food:
Was running pretty late so I did 3 sets instead of my usual 4 sets.

Decline bench. 3sets, 15 reps, 190lbs.
Incline bench. 3sets, 15reps, 190lbs.
Chest fly. 3sets, 15reps, 60lb a side.
Shoulder press. 3 sets, 15reps, 80lb a side.
X-over rear delt rows. 3sets, 15reps, 70lb per side.
Lat shoulder raises. 3sets, 15reps, 25lb a side.
Shoulder shrug. 3 sets, 15reps, 120lb per side.
Skipped stomach vacuums cause ab wheel previous day has me pretty sore.
30 mins on treadmill, upped the speed from 3.8 to 4.2.

Also got a step counter that clips onto my waist I should have put it on before I got on the treadmill but I didnt about it until I was leaving for work. Just over 7100 steps per day but online ive been reading I should be aiming for 15k to 20k steps a day. Not sure how accurate the counter is but its kinda cool to know. Will be back to 1 hr on the treadmill daily again tomorrow and still looking around for an elliptical or stationary bike but everytime I find one on market place I get ghosted or the sell before my schedule allows me to get there.

2 days away from taking the written test for motorcycles so I can ride as a learner, dont actually have a bike yet but the 1hr each way back and forth to work with my gas guzzling truck is getting expensive with gas prices the way they are latley so its either motorcycle or something like a Ford lightning lol I prefer the motorcycle idea lol

 

[BertaBoy]

Blood pressure is a little high according to the machine but ill try again tomorrow apparently supposed to avoid caffeine and nicotine an hour before testing. I just had a coffee less than a half hour ago and had a nicotine pouch in my mouth

 

[BertaBoy]

Rest day, so just foods for today

 

[LevButlerov]

Im glad its rest day bros! My abs are still insanely sore, that ab roller is awesome!

Yesterday's workouts and food:
Was running pretty late so I did 3 sets instead of my usual 4 sets.

Decline bench. 3sets, 15 reps, 190lbs.
Incline bench. 3sets, 15reps, 190lbs.
Chest fly. 3sets, 15reps, 60lb a side.
Shoulder press. 3 sets, 15reps, 80lb a side.
X-over rear delt rows. 3sets, 15reps, 70lb per side.
Lat shoulder raises. 3sets, 15reps, 25lb a side.
Shoulder shrug. 3 sets, 15reps, 120lb per side.
Skipped stomach vacuums cause ab wheel previous day has me pretty sore.
30 mins on treadmill, upped the speed from 3.8 to 4.2.

Also got a step counter that clips onto my waist I should have put it on before I got on the treadmill but I didnt about it until I was leaving for work. Just over 7100 steps per day but online ive been reading I should be aiming for 15k to 20k steps a day. Not sure how accurate the counter is but its kinda cool to know. Will be back to 1 hr on the treadmill daily again tomorrow and still looking around for an elliptical or stationary bike but everytime I find one on market place I get ghosted or the sell before my schedule allows me to get there.

2 days away from taking the written test for motorcycles so I can ride as a learner, dont actually have a bike yet but the 1hr each way back and forth to work with my gas guzzling truck is getting expensive with gas prices the way they are latley so its either motorcycle or something like a Ford lightning lol I prefer the motorcycle idea lol

Blood pressure is a little high according to the machine but ill try again tomorrow apparently supposed to avoid caffeine and nicotine an hour before testing. I just had a coffee less than a half hour ago and had a nicotine pouch in my mouth

Rest day, so just foods for today

love the training, even with sore abs you pushed it hard 190 on decline is hardcore! @BertaBoy loving your macros too steady!
but bp lets see how it goes tomorrow

 

[BertaBoy]

love the training, even with sore abs you pushed it hard 190 on decline is hardcore! @BertaBoy loving your macros too steady!
but bp lets see how it goes tomorrow

Thanks bro! Im liking decline and incline better than straight bench. I get a way better burn from it.

I think i got this dieting almost locked in minus calories I gotta keep them up around 2k.

And yea ill do a better bp reading tomorrow, my arm band bp meter shows up tomorrow too!

 

[LevButlerov]

Thanks bro! Im liking decline and incline better than straight bench. I get a way better burn from it.

I think i got this dieting almost locked in minus calories I gotta keep them up around 2k.

And yea ill do a better bp reading tomorrow, my arm band bp meter shows up tomorrow too!

you killed it with declines

dieting is the key lets keep it close and dial in the cardio!

 

[BertaBoy]

you killed it with declines

dieting is the key lets keep it close and dial in the cardio!

Ya I really gotta push that cardio back up to a 1hr minimum, I been slacking on that. Been busier than normal latley

 

[LevButlerov]

Ya I really gotta push that cardio back up to a 1hr minimum, I been slacking on that. Been busier than normal latley

push the cardio back

 

[BertaBoy]

push the cardio back

On it first thing tomorrow bro!

 

[stevesmi]

Im glad its rest day bros! My abs are still insanely sore, that ab roller is awesome!

Yesterday's workouts and food:
Was running pretty late so I did 3 sets instead of my usual 4 sets.

Decline bench. 3sets, 15 reps, 190lbs.
Incline bench. 3sets, 15reps, 190lbs.
Chest fly. 3sets, 15reps, 60lb a side.
Shoulder press. 3 sets, 15reps, 80lb a side.
X-over rear delt rows. 3sets, 15reps, 70lb per side.
Lat shoulder raises. 3sets, 15reps, 25lb a side.
Shoulder shrug. 3 sets, 15reps, 120lb per side.
Skipped stomach vacuums cause ab wheel previous day has me pretty sore.
30 mins on treadmill, upped the speed from 3.8 to 4.2.

Also got a step counter that clips onto my waist I should have put it on before I got on the treadmill but I didnt about it until I was leaving for work. Just over 7100 steps per day but online ive been reading I should be aiming for 15k to 20k steps a day. Not sure how accurate the counter is but its kinda cool to know. Will be back to 1 hr on the treadmill daily again tomorrow and still looking around for an elliptical or stationary bike but everytime I find one on market place I get ghosted or the sell before my schedule allows me to get there.

2 days away from taking the written test for motorcycles so I can ride as a learner, dont actually have a bike yet but the 1hr each way back and forth to work with my gas guzzling truck is getting expensive with gas prices the way they are latley so its either motorcycle or something like a Ford lightning lol I prefer the motorcycle idea lol

@BertaBoy glad to see you put together a good workout. Definitely those rows and the shrugs go a long way.

 

[BertaBoy]

@BertaBoy glad to see you put together a good workout. Definitely those rows and the shrugs go a long way.

Thanks bro! Im loving the progress its an addiction now lol
Always open to suggestions of new movements and lifts if you have any insight!

 

[stevesmi]

Thanks bro! Im loving the progress its an addiction now lol
Always open to suggestions of new movements and lifts if you have any insight!

Definitely man, I will try and give you as many suggestions as I can as this log progresses.

 

[ceo]

Im glad its rest day bros! My abs are still insanely sore, that ab roller is awesome!

Yesterday's workouts and food:
Was running pretty late so I did 3 sets instead of my usual 4 sets.

Decline bench. 3sets, 15 reps, 190lbs.
Incline bench. 3sets, 15reps, 190lbs.
Chest fly. 3sets, 15reps, 60lb a side.
Shoulder press. 3 sets, 15reps, 80lb a side.
X-over rear delt rows. 3sets, 15reps, 70lb per side.
Lat shoulder raises. 3sets, 15reps, 25lb a side.
Shoulder shrug. 3 sets, 15reps, 120lb per side.
Skipped stomach vacuums cause ab wheel previous day has me pretty sore.
30 mins on treadmill, upped the speed from 3.8 to 4.2.

Also got a step counter that clips onto my waist I should have put it on before I got on the treadmill but I didnt about it until I was leaving for work. Just over 7100 steps per day but online ive been reading I should be aiming for 15k to 20k steps a day. Not sure how accurate the counter is but its kinda cool to know. Will be back to 1 hr on the treadmill daily again tomorrow and still looking around for an elliptical or stationary bike but everytime I find one on market place I get ghosted or the sell before my schedule allows me to get there.

2 days away from taking the written test for motorcycles so I can ride as a learner, dont actually have a bike yet but the 1hr each way back and forth to work with my gas guzzling truck is getting expensive with gas prices the way they are latley so its either motorcycle or something like a Ford lightning lol I prefer the motorcycle idea lol

Bros, hell yeah I love this setup. Shoulder shrug looks good and the stomach vacuums can be made up another day. @BertaBoy

 

[BertaBoy]

Bros, hell yeah I love this setup. Shoulder shrug looks good and the stomach vacuums can be made up another day. @BertaBoy

Ya bro! Im gonna alternate vacuums and ab wheels on different days lol

 

[Shakey]

Im glad its rest day bros! My abs are still insanely sore, that ab roller is awesome!

Yesterday's workouts and food:
Was running pretty late so I did 3 sets instead of my usual 4 sets.

Decline bench. 3sets, 15 reps, 190lbs.
Incline bench. 3sets, 15reps, 190lbs.
Chest fly. 3sets, 15reps, 60lb a side.
Shoulder press. 3 sets, 15reps, 80lb a side.
X-over rear delt rows. 3sets, 15reps, 70lb per side.
Lat shoulder raises. 3sets, 15reps, 25lb a side.
Shoulder shrug. 3 sets, 15reps, 120lb per side.
Skipped stomach vacuums cause ab wheel previous day has me pretty sore.
30 mins on treadmill, upped the speed from 3.8 to 4.2.

Also got a step counter that clips onto my waist I should have put it on before I got on the treadmill but I didnt about it until I was leaving for work. Just over 7100 steps per day but online ive been reading I should be aiming for 15k to 20k steps a day. Not sure how accurate the counter is but its kinda cool to know. Will be back to 1 hr on the treadmill daily again tomorrow and still looking around for an elliptical or stationary bike but everytime I find one on market place I get ghosted or the sell before my schedule allows me to get there.

2 days away from taking the written test for motorcycles so I can ride as a learner, dont actually have a bike yet but the 1hr each way back and forth to work with my gas guzzling truck is getting expensive with gas prices the way they are latley so its either motorcycle or something like a Ford lightning lol I prefer the motorcycle idea lol

Nice lifts bro. Youll have to take some progress pics with the bike when you get one.

 

[BertaBoy]

Nice lifts bro. Youll have to take some progress pics with the bike when you get one.

My frist pics to my last pics are almost a different person lol, the bros in this forum have been one of the most supportive communities ive ever been a part of! Really helps a guy stay dedicated, and im totally gonna be posting updates with a bike lol!

 

[Shakey]

My frist pics to my last pics are almost a different person lol, the bros in this forum have been one of the most supportive communities ive ever been a part of! Really helps a guy stay dedicated, and im totally gonna be posting updates with a bike lol!

Yea bud, you made killer progress so far. Glad the EVO fam kept you on track. Always lots of support here.

Im think sitting on the bike while curling dumbells on each side?

 

[BertaBoy]

Yea bud, you made killer progress so far. Glad the EVO fam kept you on track. Always lots of support here.

Im think sitting on the bike while curling dumbells on each side?

Just gotta find a bike first! I figured writing the knowledge test would motivate me to budget buying a bike, cruiser style something older so if I dump it I wont be that mad. I only know a couple guys that ride so its gotta be a self motivation thing, bitching about gas prices in my truck isnt enough lol plus I love dirt biking so its just the natural path forward. Been meaning to bug @HarleyGuy since his name implies he probably rides harley Davidson what would be a good starting point for a dirt bike guy crossing to road bikes

 

[Mobster]

Most phones now include (or can) a step counter

 

[Shakey]

Just gotta find a bike first! I figured writing the knowledge test would motivate me to budget buying a bike, cruiser style something older so if I dump it I wont be that mad. I only know a couple guys that ride so its gotta be a self motivation thing, bitching about gas prices in my truck isnt enough lol plus I love dirt biking so its just the natural path forward. Been meaning to bug @HarleyGuy since his name implies he probably rides harley Davidson what would be a good starting point for a dirt bike guy crossing to road bikes

I sent @HarleyGuy this. This what id like style wise, with knobby tires.

 

[Shakey]

You know whats surprising though? @HarleyGuy sent me links to the bike he actually rides. Well he just upgraded. Hes a high roller now after his next level upgrade.
Went from this.

To this

Guy says everyones always staring real hard checking out hus sweet ride.

 

[LevButlerov]

On it first thing tomorrow bro!

perfect

 

[Ulter]

Im glad its rest day bros! My abs are still insanely sore, that ab roller is awesome!

Yesterday's workouts and food:
Was running pretty late so I did 3 sets instead of my usual 4 sets.

Decline bench. 3sets, 15 reps, 190lbs.
Incline bench. 3sets, 15reps, 190lbs.
Chest fly. 3sets, 15reps, 60lb a side.
Shoulder press. 3 sets, 15reps, 80lb a side.
X-over rear delt rows. 3sets, 15reps, 70lb per side.
Lat shoulder raises. 3sets, 15reps, 25lb a side.
Shoulder shrug. 3 sets, 15reps, 120lb per side.
Skipped stomach vacuums cause ab wheel previous day has me pretty sore.
30 mins on treadmill, upped the speed from 3.8 to 4.2.

Also got a step counter that clips onto my waist I should have put it on before I got on the treadmill but I didnt about it until I was leaving for work. Just over 7100 steps per day but online ive been reading I should be aiming for 15k to 20k steps a day. Not sure how accurate the counter is but its kinda cool to know. Will be back to 1 hr on the treadmill daily again tomorrow and still looking around for an elliptical or stationary bike but everytime I find one on market place I get ghosted or the sell before my schedule allows me to get there.

2 days away from taking the written test for motorcycles so I can ride as a learner, dont actually have a bike yet but the 1hr each way back and forth to work with my gas guzzling truck is getting expensive with gas prices the way they are latley so its either motorcycle or something like a Ford lightning lol I prefer the motorcycle idea lol

Good job on this. Different exercises and different lifts are on point. @BertaBoy that's what we like to see. Keep up the good work.

 

[ROIDDERS]

Im glad its rest day bros! My abs are still insanely sore, that ab roller is awesome!

Yesterday's workouts and food:
Was running pretty late so I did 3 sets instead of my usual 4 sets.

Decline bench. 3sets, 15 reps, 190lbs.
Incline bench. 3sets, 15reps, 190lbs.
Chest fly. 3sets, 15reps, 60lb a side.
Shoulder press. 3 sets, 15reps, 80lb a side.
X-over rear delt rows. 3sets, 15reps, 70lb per side.
Lat shoulder raises. 3sets, 15reps, 25lb a side.
Shoulder shrug. 3 sets, 15reps, 120lb per side.
Skipped stomach vacuums cause ab wheel previous day has me pretty sore.
30 mins on treadmill, upped the speed from 3.8 to 4.2.

Also got a step counter that clips onto my waist I should have put it on before I got on the treadmill but I didnt about it until I was leaving for work. Just over 7100 steps per day but online ive been reading I should be aiming for 15k to 20k steps a day. Not sure how accurate the counter is but its kinda cool to know. Will be back to 1 hr on the treadmill daily again tomorrow and still looking around for an elliptical or stationary bike but everytime I find one on market place I get ghosted or the sell before my schedule allows me to get there.

2 days away from taking the written test for motorcycles so I can ride as a learner, dont actually have a bike yet but the 1hr each way back and forth to work with my gas guzzling truck is getting expensive with gas prices the way they are latley so its either motorcycle or something like a Ford lightning lol I prefer the motorcycle idea lol

@BertaBoy I absolutely love to see this hardcore training. It looks really good. The decline and incline bench are really nice to balance out the lower and upper chest.

 

[2Thick]

My frist pics to my last pics are almost a different person lol, the bros in this forum have been one of the most supportive communities ive ever been a part of! Really helps a guy stay dedicated, and im totally gonna be posting updates with a bike lol!

Nice man. I'm glad that you have some good hobbies on the side and that you love the community. The EVO community and the EVO family love you too. @BertaBoy

 

[BertaBoy]

I sent @HarleyGuy this. This what id like style wise, with knobby tires.

Oh I love that!

 

[BertaBoy]

Nice man. I'm glad that you have some good hobbies on the side and that you love the community. The EVO community and the EVO family love you too. @BertaBoy

Thanks bro! I work alot so have a community like this is great for motivation and mental health gotta have a strong mind as well as a strong body

 

[BertaBoy]

@BertaBoy I absolutely love to see this hardcore training. It looks really good. The decline and incline bench are really nice to balance out the lower and upper chest.

Thanks bro! I felt like I just wasn't getting enough out of straight benching, ill rotate the workouts and hopefully get some size, ive always lacked in the chest muscle department

 

[BertaBoy]

Good job on this. Different exercises and different lifts are on point. @BertaBoy that's what we like to see. Keep up the good work.

Thanks man, i crave the workouts even on my rest days hahah good progress is addicting, its a good addiction to have!

 

[BertaBoy]

You know whats surprising though? @HarleyGuy sent me links to the bike he actually rides. Well he just upgraded. Hes a high roller now after his next level upgrade.
Went from this.
View attachment 230862
To this
View attachment 230861
Guy says everyones always staring real hard checking out hus sweet ride.

This is real? Damn this is everything i need. Part truck, part motorcycle.

He pops into my log every once and a while cant wait to ask him where he got this and how he likes it lol

 

[BertaBoy]

Most phones now include (or can) a step counter

For sure, it got the clip on one cause my phone doesnt stay in my pocket long always dealing with calls, emails, online orders etc lol

 

[BertaBoy]

Just finished my hour on the treadmill, I read some stuff yesterday about doing 3 days on 1 day off on reddit, we got a long weekend here this weekend so im gonna try that schedule and see how I feel after 3 days. I recover pretty good so I dont think it will be a problem. Except for ab wheel, I can still feel that 3 days later

 

[Shakey]

Just finished my hour on the treadmill, I read some stuff yesterday about doing 3 days on 1 day off on reddit, we got a long weekend here this weekend so im gonna try that schedule and see how I feel after 3 days. I recover pretty good so I dont think it will be a problem. Except for ab wheel, I can still feel that 3 days later

I like run 3 on 1 off for lifting. I find the 4th day is recovered good enough to lift again. Well when not on cycle. I feel my legs are recovering way quicker on cycle.

This is real? Damn this is everything i need. Part truck, part motorcycle.

He pops into my log every once and a while cant wait to ask him where he got this and how he likes it lol

They are definitely real. Definitely ask him.

 

[BertaBoy]

I like run 3 on 1 off for lifting. I find the 4th day is recovered good enough to lift again. Well when not on cycle. I feel my legs are recovering way quicker on cycle.

They are definitely real. Definitely ask him.

For working our 3 on 1 off. Been doing 2 on 1 off this whole time

 

[Shakey]

For working our 3 on 1 off. Been doing 2 on 1 off this whole time

Pre- lat tear for me was
Day 1 Push
Day 2 Pull
Day 3 Legs/Forearms
Day 4 Rest
Day 5 Torso
Day 6 Shoulders/Arms
Day 7 Legs
Day 8 Rest
If cutting, daily 1hr cardio.

 

[BertaBoy]

Pre- lat tear for me was
Day 1 Push
Day 2 Pull
Day 3 Legs/Forearms
Day 4 Rest
Day 5 Torso
Day 6 Shoulders/Arms
Day 7 Legs
Day 8 Rest
If cutting, daily 1hr cardio.

Ya that looks like a good run. Im gonna do similar for sure

 

[BertaBoy]

BP update. This morning I was 115 over 81, and after lunch I was 122 over 83. Seems pretty normal I guess.

I do find my stress levels to be high latley. So adding in these supplements and getting some more sessions in with my therapist.

 

[LevButlerov]

BP update. This morning I was 115 over 81, and after lunch I was 122 over 83. Seems pretty normal I guess.

I do find my stress levels to be high latley. So adding in these supplements and getting some more sessions in with my therapist.

122 is good bp up to 130 you're gtg good supp stack!

 

[2Thick]

Thanks bro! I work alot so have a community like this is great for motivation and mental health gotta have a strong mind as well as a strong body

Strong mind is definitely super important, I agree.

 

[BertaBoy]

Strong mind is definitely super important, I agree.

Gotta build both cant have 1 weak and 1 strong. It just wouldnt make sense

 

[2Thick]

Gotta build both cant have 1 weak and 1 strong. It just wouldnt make sense

very important. I agree in any walk of life.

 

[BertaBoy]

110% brother.