Approved Log Training Nutrition Lifestyle Log

[BritishCanadian]

Yup I didn't really plan it out was thinking it would be maybe half the volume of a regular day and just kinda went with the flow but wasn't really too far off. Definitely feeling hungry now though that might make it harder to hold fast. I read a lot they say just do like 30 minutes light cardio when fasting but I hate cardio rather just lift. Figured if I feel like shit I just stop and re try again next week worst case.

When I used to fast, I would just do some light excercise throughout the day, pushups, stretches that sort of thing.

3 days was my limit for fastimg, but that feeling when you wake up feeling light and full of energy is unmatchable

 

[LevButlerov]

Any recommendations on amounts? I just went 1/2 tsp of the salt and 1/8th tsp of the cream of tartar.

2 grams of sodium 1 gram of potassium 250mgs magnesium minimum

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

Date: 05/21/2026
Body weight: 233.2 lbs
Sleep: 12:30 am - 6:00 am
Energy/mood: 6/10
Duration: 1 hour 4 minutes
Volume: 14,780 lbs
Sets: 27

View attachment 234700 View attachment 234701

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 45 lbs x 30
- Set 4: 45 lbs x 30
- Set 5: 45 lbs x 30
- Set 6: 45 lbs x 30

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 19 lbs x 30
- Set 2: 19 lbs x 30
- Set 3: 19 lbs x 30
- Set 4: 19 lbs x 30

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 22 (f)
- Set 2: 25 lbs x 18 (f)

Notes:
- Just doing light work to keep moving. Good pump still.

Nutrition:
- Calories: 0 kcal
- Protein: 0 g
- Carbs: 0 g
- Fats: 0 g

Nutrition Notes:
- Currently fasting just coming up on 24 hours, just black coffee and water with some pink Himalayan salt and cream of tartar.

big bench volume good skull follow up as well!

 

[SemiFunctionalHuman]

When I used to fast, I would just do some light excercise throughout the day, pushups, stretches that sort of thing.

3 days was my limit for fastimg, but that feeling when you wake up feeling light and full of energy is unmatchable

Yeah I don't think it would be manageable with lifting more than 3 days would probably end up pretty fatigued and hungry. Even 3 days without lifting sucks when you're not used to it. Might just do a few sets today for back and biceps nothing crazy.

2 grams of sodium 1 gram of potassium 250mgs magnesium minimum

big bench volume good skull follow up as well!

Okay cool thanks and yeah turned out to be more volume that I thought in my head. haha didn't feel weird after so good to go!

 

[ceo]

Yeah no doubt, makes me wanna try growing some in the backyard had aunts and stuff that have before small ones.

Bros, I bought a watermelon yesterday from the store. I brought it home and opened it up, and half of it was rotten. You can't get anything good from the store these days. You gotta grow it yourself.

 

[SemiFunctionalHuman]

Bros, I bought a watermelon yesterday from the store. I brought it home and opened it up, and half of it was rotten. You can't get anything good from the store these days. You gotta grow it yourself.

Oh that would have been a piss off man. Yeah I guess you'd get the odd rotten one but 100% would be better in many ways growing yourself. Knowing what medium it was grown in and that nothing was used on it like pesticides and stuff. More control. I wanna try growing some now but not a big gardener. haha

 

[ceo]

Oh that would have been a piss off man. Yeah I guess you'd get the odd rotten one but 100% would be better in many ways growing yourself. Knowing what medium it was grown in and that nothing was used on it like pesticides and stuff. More control. I wanna try growing some now but not a big gardener. haha

bros i am going to make my wife take it back lol

 

[ROIDDERS]

Yeah it sucks, people suck. lol

people are greedy. It's sort of ingrained in our brains.

 

[SemiFunctionalHuman]

bros i am going to make my wife take it back lol

Ahaha, I miss being able to do that. I hate returning stuff. I always would send her in also. Now I'd just throw it out or keep it depending what it was.

people are greedy. It's sort of ingrained in our brains.

Yeah facts I can be at times myself but I try most of the time not to be. I always feel like if I ran any of these big corporations there's simply 1 or 2 small things I could do that wouldn't impact my daily life but benefits hundreds of thousands if not millions of people. Doesn't make sense in my head can never wrap my brain around it and just make ya angry the more you thinking about it.

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

Date: 05/22/2026
Body weight: 231.4 lbs
Sleep: 10:00 pm - 6:00 am
Energy/mood: 6/10
Duration: 1 hour 2 minutes
Volume: 17,505 lbs
Sets: 24

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Bicep Curl (E-Z Curl bar, 1 minute rest)
- Set 1: 19 lbs x 25
- Set 1: 19 lbs x 25
- Set 1: 19 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 17

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 45 lbs x 30 (f)
- Set 2: 45 lbs x 25 (f)

Notes:
- Was feeling a little light headed on the very last set of shrugs but after some water I'm feeling fine.
- The morning I'm full of energy but after lifting fasted I just feel like a slug.

Nutrition:
- Calories: 0 kcal
- Protein: 0 g
- Carbs: 0 g
- Fats: 0 g

Nutrition Notes:
- Going to try and make it until 11:00am tomorrow but am feeling pretty hungry and fatigued.

 

[BritishCanadian]

DAILY LOG – BACK / BICEPS

Date: 05/22/2026
Body weight: 231.4 lbs
Sleep: 10:00 pm - 6:00 am
Energy/mood: 6/10
Duration: 1 hour 2 minutes
Volume: 17,505 lbs
Sets: 24

View attachment 235335 View attachment 235336

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Bicep Curl (E-Z Curl bar, 1 minute rest)
- Set 1: 19 lbs x 25
- Set 1: 19 lbs x 25
- Set 1: 19 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 17

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 45 lbs x 30 (f)
- Set 2: 45 lbs x 25 (f)

Notes:
- Was feeling a little light headed on the very last set of shrugs but after some water I'm feeling fine.
- The morning I'm full of energy but after lifting fasted I just feel like a slug.

Nutrition:
- Calories: 0 kcal
- Protein: 0 g
- Carbs: 0 g
- Fats: 0 g

Nutrition Notes:
- Going to try and make it until 11:00am tomorrow but am feeling pretty hungry and fatigued.

Are you taking electrolytes with your water?

 

[SemiFunctionalHuman]

Are you taking electrolytes with your water?

Yeah just the Himalayan salts and cream of tartar and drinking it throughout the day the one yesterday maybe could have been under dosed @LevButlerov suggest 2g of sodium and I used 1/2 tsp so probably closer to 740mg and the cream of tartar just 1/8 tsp so probably only 60-150mg of potassium. This alone in 3 liters of water is already a pretty strong salt flavor. 2g in one of these through out the day sounds like it would taste horrible. lol

 

[BritishCanadian]

Yeah just the Himalayan salts and cream of tartar and drinking it throughout the day the one yesterday maybe could have been under dosed @LevButlerov suggest 2g of sodium and I used 1/2 tsp so probably closer to 740mg and the cream of tartar just 1/8 tsp so probably only 60-150mg of potassium. This alone in 3 liters of water is already a pretty strong salt flavor. 2g in one of these through out the day sounds like it would taste horrible. lol

There is a sweet spot with fasting, and after that it becomes unproductive

 

[LevButlerov]

There is a sweet spot with fasting, and after that it becomes unproductive

this is incorrect @BritishCanadian how long is your longest fast?

 

[LevButlerov]

Yeah just the Himalayan salts and cream of tartar and drinking it throughout the day the one yesterday maybe could have been under dosed @LevButlerov suggest 2g of sodium and I used 1/2 tsp so probably closer to 740mg and the cream of tartar just 1/8 tsp so probably only 60-150mg of potassium. This alone in 3 liters of water is already a pretty strong salt flavor. 2g in one of these through out the day sounds like it would taste horrible. lol

this is good but why not get electrolyte fasting powder? @SemiFunctionalHuman

 

[SemiFunctionalHuman]

There is a sweet spot with fasting, and after that it becomes unproductive

What are your opinions on it?

this is incorrect @BritishCanadian how long is your longest fast?

this is good but why not get electrolyte fasting powder? @SemiFunctionalHuman

Never really thought about it pretty sure I got the idea from you with the salt then reading @stevesmi fasting thread maybe for the cream of tartar idea? Figured this was cheap and easy but for those amounts it would be shitty to drink.. lol the thing you don't want with autography is anything that would cause an insulin spike right? So for fasting they are probably fine but if the goal is to get the most out of autography and putting it into overdrive you don't want any insulin spikes so would have to make sure they don't have artificial sweeteners even because those can spike insulin?

So might be hard to find something that's more autography focus and not just regular fasting where you could have 0 calories artificial sweetener stuff and it wouldn't' matter as much? I could just add some 0 calorie sugar free maple syrup but even that I think would cause a insulin spike which you don't want when doing it for autography. @LevButlerov Do you know any brands like that?

 

[LevButlerov]

Never really thought about it pretty sure I got the idea from you with the salt then reading @stevesmi fasting thread maybe for the cream of tartar idea? Figured this was cheap and easy but for those amounts it would be shitty to drink.. lol the thing you don't want with autography is anything that would cause an insulin spike right? So for fasting they are probably fine but if the goal is to get the most out of autography and putting it into overdrive you don't want any insulin spikes so would have to make sure they don't have artificial sweeteners even because those can spike insulin?

So might be hard to find something that's more autography focus and not just regular fasting where you could have 0 calories artificial sweetener stuff and it wouldn't' matter as much? I could just add some 0 calorie sugar free maple syrup but even that I think would cause a insulin spike which you don't want when doing it for autography. @LevButlerov Do you know any brands like that?

Steve did the fasting a while back no fasting powder, you can get electrolytes fasting powder on amazon cheap @SemiFunctionalHuman
i wouldn't worry about the calories but no maple syrup or any food allowed period.

 

[BritishCanadian]

this is incorrect @BritishCanadian how long is your longest fast?

I could only ever do 3/4 days whilst working , after that I felt it wasn't safe to keep fasting (but I drove for a living)

 

[SemiFunctionalHuman]

Steve did the fasting a while back no fasting powder, you can get electrolytes fasting powder on amazon cheap @SemiFunctionalHuman
i wouldn't worry about the calories but no maple syrup or any food allowed period.

Yeah I mean if that's not an issue for autography which I thought anything that causes an insulin spike is?

I was just going off this:

So that during a normal fast a liquid like the maple syrup would be fine being liquid and zero calories or a powder like all-max amino cuts would fine probably at 10 calories on a normal fast but if the goal is maximum autophagy then most of those powders would cause an insulin spike with the artificial sweeteners or acids most of them use?

Is what I mean by most of the powders probably are focused mainly on just regular fasting. So to be optimal for autography it's probably best to avoid them completely.

 

[ceo]

Ahaha, I miss being able to do that. I hate returning stuff. I always would send her in also. Now I'd just throw it out or keep it depending what it was.

Bros haha, she returns so much stuff.

 

[ROIDDERS]

Yeah facts I can be at times myself but I try most of the time not to be. I always feel like if I ran any of these big corporations there's simply 1 or 2 small things I could do that wouldn't impact my daily life but benefits hundreds of thousands if not millions of people. Doesn't make sense in my head can never wrap my brain around it and just make ya angry the more you thinking about it.

I think being on here and inspiring others and helping each other in the logs is a great way to give back.

 

[LevButlerov]

Yeah I mean if that's not an issue for autography which I thought anything that causes an insulin spike is?

I was just going off this:

View attachment 235514

So that during a normal fast a liquid like the maple syrup would be fine being liquid and zero calories or a powder like all-max amino cuts would fine probably at 10 calories on a normal fast but if the goal is maximum autophagy then most of those powders would cause an insulin spike with the artificial sweeteners or acids most of them use?

View attachment 235515

Is what I mean by most of the powders probably are focused mainly on just regular fasting. So to be optimal for autography it's probably best to avoid them completely.

If you want autophagy eat nothing

 

[LevButlerov]

I could only ever do 3/4 days whilst working , after that I felt it wasn't safe to keep fasting (but I drove for a living)

I think safety and quality of autophagy different things in your case for sure @BritishCanadian
in case of @SemiFunctionalHuman I think he can do 72 hours in time

 

[BritishCanadian]

FFor

I think safety and quality of autophagy different things in your case for sure @BritishCanadian
in case of @SemiFunctionalHuman I think he can do 72 hours in time

for sure

 

[SemiFunctionalHuman]

Bros haha, she returns so much stuff.

Ahah, lifee. I can relate. lol

I think being on here and inspiring others and helping each other in the logs is a great way to give back.

Oh yeah for sure I appreciate all the guys on here that go out of there way to help people it's awesome.

If you want autophagy eat nothing

I think safety and quality of autophagy different things in your case for sure @BritishCanadian
in case of @SemiFunctionalHuman I think he can do 72 hours in time

Yeah that's why I've been staying away from even anything with artificial sweetener. Yeah everyone probably has a different reason for doing and I keep reading about 72 hours with autography which is why I've hyper focused on that number probably and with my skin/gut conditions I figured if it does work might as well get the most out of it.

 

[LevButlerov]

Yeah that's why I've been staying away from even anything with artificial sweetener. Yeah everyone probably has a different reason for doing and I keep reading about 72 hours with autography which is why I've hyper focused on that number probably and with my skin/gut conditions I figured if it does work might as well get the most out of it.

its a smart move keep away from chemicals go natty and it will be max autophagy from it

 

[ROIDDERS]

Oh yeah for sure I appreciate all the guys on here that go out of there way to help people it's awesome.

It's what we do on here. The EVO family supports

 

[SemiFunctionalHuman]

its a smart move keep away from chemicals go natty and it will be max autophagy from it

Yeah for sure keeping anything out of the body is probably best but sitting in a chair depressed doing nothing also isn't helping anything. Definitely feel more energy or like less depressed since starting it. Feel lighter like I don't have to hold my body up it's doesn't feel as heavy, leaving the house more, actually lifting and doing shit I should be when 2 months ago I was barely brushing my teeth. I don't think I'm that worried about it that have slightly elevated testosterone levels will effect it that much but if I am not going to eat and have to think should I do 48 hours or 72 and everything leans towards 72 being deeper for immune I'm might as well lean towards that if I'm already suffering the first 48 hours. lol

So far haven't had any negative side effects that I know from it. My skins the bests it's been in a while until I eat something that disrupts the gut. The body's constantly doing autography right, just doing the fast kinda throws it into over drive?

So what's the science behind it like once you take any test you're not natural? I don't care personally it's just a label and I don't pay attention to that kinda stuff in my daily life. I don't care about labels or social status. Personally I think scientifically even if you take test and you are within 300-1000 ng/dL then to me you'd be considered natural even though your substituting you're only reaching peak levels someone could have naturally and anything over would be considered enhanced. Logically in my brain that's how I look at it if it's right or wrong not for me to decide but that's how I personally see it.

I'm curious to see the blood work work though. Have been doing the 75mg twice weekly maybe slightly underdosed at first cause what gets left in the needle but started trying to pull a little extra.

It's what we do on here. The EVO family supports

Yeah respect. I've read some logs but don't have much too share that people probably don't already know and half the people look 10xc more advanced then where i'm at anyways. lol

 

[SemiFunctionalHuman]

DAILY LOG – LEGS

Date: 05/24/2026
Body weight: 229.8 lbs
Sleep: 1:30 am - 6:30 am
Energy/mood: 7/10
Duration: 1 hour 24 minutes
Volume: 30,115 lbs
Sets: 16

Workout (w) - warm up, (f) - to failure
Squat (Barbell, 5 minute rest)
- Set 1: 45 lbs x 12 (w)
- Set 2: 135 lbs x 10 (w)
- Set 3: 185 lbs x 5
- Set 4: 225 lbs x 3
- Set 5: 225 lbs x 3
- Set 6: 225 lbs x 3
- Set 7: 225 lbs x 3

Romanian Deadlift (Barbell, 5 minute rest)
- Set 1: 135 lbs x 10
- Set 2: 225 lbs x 5
- Set 3: 275 lbs x 5
- Set 4: 275 lbs x 5
- Set 5: 275 lbs x 5

Standing Calf Raise (Barbell, 3 minute rest)
- Set 1: 225 lbs x 20
- Set 2: 225 lbs x 20
- Set 3: 225 lbs x 20
- Set 4: 225 lbs x 20

Notes:
- Skipped lunges and shoulders today wasn't feeling the lunges need to start hitting legs once a week consistently now and skipped shoulder cause didn't have lots of time earlier and wanted to go ride while I had the chance.

Nutrition:

Nutrition Notes:
- Haven't ate yet gonna load up on rice and chicken soon. Added macros so far and by the end of the day.

Little video with a few clips of the ride:

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[LevButlerov]

Yeah for sure keeping anything out of the body is probably best but sitting in a chair depressed doing nothing also isn't helping anything. Definitely feel more energy or like less depressed since starting it. Feel lighter like I don't have to hold my body up it's doesn't feel as heavy, leaving the house more, actually lifting and doing shit I should be when 2 months ago I was barely brushing my teeth. I don't think I'm that worried about it that have slightly elevated testosterone levels will effect it that much but if I am not going to eat and have to think should I do 48 hours or 72 and everything leans towards 72 being deeper for immune I'm might as well lean towards that if I'm already suffering the first 48 hours. lol

So far haven't had any negative side effects that I know from it. My skins the bests it's been in a while until I eat something that disrupts the gut. The body's constantly doing autography right, just doing the fast kinda throws it into over drive?

So what's the science behind it like once you take any test you're not natural? I don't care personally it's just a label and I don't pay attention to that kinda stuff in my daily life. I don't care about labels or social status. Personally I think scientifically even if you take test and you are within 300-1000 ng/dL then to me you'd be considered natural even though your substituting you're only reaching peak levels someone could have naturally and anything over would be considered enhanced. Logically in my brain that's how I look at it if it's right or wrong not for me to decide but that's how I personally see it.

I'm curious to see the blood work work though. Have been doing the 75mg twice weekly maybe slightly underdosed at first cause what gets left in the needle but started trying to pull a little extra.


Yeah respect. I've read some logs but don't have much too share that people probably don't already know and half the people look 10xc more advanced then where i'm at anyways. lol

The best is to not anything, autophagy is what you're looking for which is essentially fasted

 

[LevButlerov]

DAILY LOG – LEGS

Date: 05/24/2026
Body weight: 229.8 lbs
Sleep: 1:30 am - 6:30 am
Energy/mood: 7/10
Duration: 1 hour 24 minutes
Volume: 30,115 lbs
Sets: 16

View attachment 236566 View attachment 236567

Workout (w) - warm up, (f) - to failure
Squat (Barbell, 5 minute rest)
- Set 1: 45 lbs x 12 (w)
- Set 2: 135 lbs x 10 (w)
- Set 3: 185 lbs x 5
- Set 4: 225 lbs x 3
- Set 5: 225 lbs x 3
- Set 6: 225 lbs x 3
- Set 7: 225 lbs x 3

Romanian Deadlift (Barbell, 5 minute rest)
- Set 1: 135 lbs x 10
- Set 2: 225 lbs x 5
- Set 3: 275 lbs x 5
- Set 4: 275 lbs x 5
- Set 5: 275 lbs x 5

Standing Calf Raise (Barbell, 3 minute rest)
- Set 1: 225 lbs x 20
- Set 2: 225 lbs x 20
- Set 3: 225 lbs x 20
- Set 4: 225 lbs x 20

Notes:
- Skipped lunges and shoulders today wasn't feeling the lunges need to start hitting legs once a week consistently now and skipped shoulder cause didn't have lots of time earlier and wanted to go ride while I had the chance.

Nutrition:
View attachment 236568 View attachment 236569

Nutrition Notes:
- Haven't ate yet gonna load up on rice and chicken soon. Added macros so far and by the end of the day.

Little video with a few clips of the ride:

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nice deads pumped it hard and checking your vid wont load for me

 

[SemiFunctionalHuman]

The best is to not anything, autophagy is what you're looking for which is essentially fasted

nice deads pumped it hard and checking your vid wont load for me

Okay yeah for sure then you know 100%. I get it. Thanks man it was always my strongest lift, I was up to 400lbs for 3 when I got addicted to lifting in the past before I life through me down another path. Maybe a youtube buffering type of issue it was just recently uploaded. Had a lots of rian the last few days was windy so had to get out and look for some waves.

 

[LevButlerov]

Okay yeah for sure then you know 100%. I get it. Thanks man it was always my strongest lift, I was up to 400lbs for 3 when I got addicted to lifting in the past before I life through me down another path. Maybe a youtube buffering type of issue it was just recently uploaded. Had a lots of rian the last few days was windy so had to get out and look for some waves.

getting addicted to lifting is good you're on the right track! EVO family support

 

[ROIDDERS]

Yeah respect. I've read some logs but don't have much too share that people probably don't already know and half the people look 10xc more advanced then where i'm at anyways. lol

We have some definite beasts on here but we also have people from all walks of life.

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 05/25/2026
Body weight: 228.6 lbs
Sleep: 10:30 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 6 minutes
Volume: 17,375 lbs
Sets: 28

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 20

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 29 lbs x 25
- Set 2: 29 lbs x 25
- Set 3: 29 lbs x 25
- Set 4: 29 lbs x 25

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 13 (f)
- Set 2: 35 lbs x 12 (f)

Notes:
- Focusing more of a cut now than re-comp just cause life stuff and figured instead of overwhelming myself I'm just gonna do the easy meal prep and cut, do probably more of a dirty bulk once I drop like 10-20lbs and tone up, then just cut again? That's what I told myself today at least. lol

Nutrition:

Nutrition Notes:
-

---

getting addicted to lifting is good you're on the right track! EVO family support

Hell yeah, i'll get there honestly this stomach stuff is a set back sometimes more mentally then physically. I also just had my sister move in temporary into a small space and we don't get along, not really here to complain but the timing sucks just kinda fucked up my whole vibe/routine on top of the stomach stuff.

We have some definite beasts on here but we also have people from all walks of life.

Oh yeah some of you guys are monsters. Yeah from the logs I checked out I usually lean towards the average joes like myself. The real bodybuilders are good for motivation but I mostly just lurk and read and take in information. I suck at socializing and if I feel underqualified I'll just keep to myself. lol

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

Date: 05/25/2026
Body weight: 228.6 lbs
Sleep: 10:30 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 6 minutes
Volume: 17,375 lbs
Sets: 28

View attachment 237165 View attachment 237166

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 20

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 29 lbs x 25
- Set 2: 29 lbs x 25
- Set 3: 29 lbs x 25
- Set 4: 29 lbs x 25

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 13 (f)
- Set 2: 35 lbs x 12 (f)

Notes:
- Focusing more of a cut now than re-comp just cause life stuff and figured instead of overwhelming myself I'm just gonna do the easy meal prep and cut, do probably more of a dirty bulk once I drop like 10-20lbs and tone up, then just cut again? That's what I told myself today at least. lol

Nutrition:
View attachment 237167

Nutrition Notes:
-

---

Hell yeah, i'll get there honestly this stomach stuff is a set back sometimes more mentally then physically. I also just had my sister move in temporary into a small space and we don't get along, not really here to complain but the timing sucks just kinda fucked up my whole vibe/routine on top of the stomach stuff.


Oh yeah some of you guys are monsters. Yeah from the logs I checked out I usually lean towards the average joes like myself. The real bodybuilders are good for motivation but I mostly just lurk and read and take in information. I suck at socializing and if I feel underqualified I'll just keep to myself. lol

good day today you pushing it hard @SemiFunctionalHuman and keeping macros on point

on the sister move you just need to adjust and live hard never give up stay positive, EVO family loves and supports you!

 

[ROIDDERS]

Oh yeah some of you guys are monsters. Yeah from the logs I checked out I usually lean towards the average joes like myself. The real bodybuilders are good for motivation but I mostly just lurk and read and take in information. I suck at socializing and if I feel underqualified I'll just keep to myself. lol

everybody has a different personality man. There's nothing wrong with the way you are.

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

Date: 05/26/2026
Body weight: 226.8 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 27 minutes
Volume: 35,515 lbs
Sets: 36

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 20
- Set 5: 95 lbs x 20
- Set 6: 95 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 20
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 18
- Set 3: 15 lbs x 18
- Set 4: 15 lbs x 18

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 95 lbs x 25 (f)
- Set 2: 95 lbs x 18 (f)

Notes:
-

Nutrition:
- Calories: 2335.5 kcal
- Protein: 233.9 g
- Carbs: 208.2 g
- Fats: 66.2 g

Nutrition Notes:
- Same macros sticking to this for now, hitting that sweet spot for re-comp I find more of a pain and it's easier for me to cut on the lower side and probably go a bit heavy on fats when bulking then just cut again.

Pump photos: A bit uneven but had someone else take them.

---

good day today you pushing it hard @SemiFunctionalHuman and keeping macros on point

on the sister move you just need to adjust and live hard never give up stay positive, EVO family loves and supports you!

Yeah stomach feeling good, skins decent, got my blinders on. lol

Yeah it'll be fine just a week or two of being in my head and felt like it was effecting my workouts so don't like over sharing but felt like personally I was slacking and being lazy and just didn't want people to think I'm just lazy 6 weeks in. lol just actual life shit going on.

Love man.

everybody has a different personality man. There's nothing wrong with the way you are.

Yeah true that, and for sure sometimes it makes me feel like I'm not adding to the community too though that's why I said it. Just like I'm not an asshole that only cares about myself so I don't bother socializing on other posts much but in reality I just feel like other people could give better advice so I just read. lol

---

On another note what's your opinions on IM injections in certain locations without aspirating? Eventually I will switch to IM but the part that I don't have experience with that makes me wonder which no video I ever watched explain is the aspiration. So you pull back there is blood it's pulling air in, other fluid? It's fine cause it's just going back where it came from? If there is blood you have to throw out the dose and redo another needle up? I was reading the mid thigh and ventrogluteal are good locations for fairly safe injections without aspiration and that's kinda my vibe. Stick it in get it over with and not have to mess around with it. I don't wanna play doctor, I just wanna get it done. lol

 

[LevButlerov]

DAILY LOG – BACK / BICEPS

Date: 05/26/2026
Body weight: 226.8 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 27 minutes
Volume: 35,515 lbs
Sets: 36

View attachment 237791 View attachment 237792

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 20
- Set 5: 95 lbs x 20
- Set 6: 95 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 20
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 18
- Set 3: 15 lbs x 18
- Set 4: 15 lbs x 18

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 95 lbs x 25 (f)
- Set 2: 95 lbs x 18 (f)

Notes:
-

Nutrition:
- Calories: 2335.5 kcal
- Protein: 233.9 g
- Carbs: 208.2 g
- Fats: 66.2 g

View attachment 237798


Nutrition Notes:
- Same macros sticking to this for now, hitting that sweet spot for re-comp I find more of a pain and it's easier for me to cut on the lower side and probably go a bit heavy on fats when bulking then just cut again.

Pump photos: A bit uneven but had someone else take them.

View attachment 237799View attachment 237800View attachment 237801

---

Yeah stomach feeling good, skins decent, got my blinders on. lol

Yeah it'll be fine just a week or two of being in my head and felt like it was effecting my workouts so don't like over sharing but felt like personally I was slacking and being lazy and just didn't want people to think I'm just lazy 6 weeks in. lol just actual life shit going on.

Love man.


Yeah true that, and for sure sometimes it makes me feel like I'm not adding to the community too though that's why I said it. Just like I'm not an asshole that only cares about myself so I don't bother socializing on other posts much but in reality I just feel like other people could give better advice so I just read. lol

---

On another note what's your opinions on IM injections in certain locations without aspirating? Eventually I will switch to IM but the part that I don't have experience with that makes me wonder which no video I ever watched explain is the aspiration. So you pull back there is blood it's pulling air in, other fluid? It's fine cause it's just going back where it came from? If there is blood you have to throw out the dose and redo another needle up? I was reading the mid thigh and ventrogluteal are good locations for fairly safe injections without aspiration and that's kinda my vibe. Stick it in get it over with and not have to mess around with it. I don't wanna play doctor, I just wanna get it done. lol

good training volume and you're keeping it tight, arms and shoulders look good @SemiFunctionalHuman

You should try to aspirate if you can, if you cant its fine but best you try each time

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

 

[bss]

DAILY LOG – BACK / BICEPS

Date: 05/26/2026
Body weight: 226.8 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 27 minutes
Volume: 35,515 lbs
Sets: 36

View attachment 237791 View attachment 237792

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 20
- Set 5: 95 lbs x 20
- Set 6: 95 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 20
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 18
- Set 3: 15 lbs x 18
- Set 4: 15 lbs x 18

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 95 lbs x 25 (f)
- Set 2: 95 lbs x 18 (f)

Notes:
-

Nutrition:
- Calories: 2335.5 kcal
- Protein: 233.9 g
- Carbs: 208.2 g
- Fats: 66.2 g

View attachment 237798


Nutrition Notes:
- Same macros sticking to this for now, hitting that sweet spot for re-comp I find more of a pain and it's easier for me to cut on the lower side and probably go a bit heavy on fats when bulking then just cut again.

Pump photos: A bit uneven but had someone else take them.

View attachment 237799View attachment 237800View attachment 237801

---

Yeah stomach feeling good, skins decent, got my blinders on. lol

Yeah it'll be fine just a week or two of being in my head and felt like it was effecting my workouts so don't like over sharing but felt like personally I was slacking and being lazy and just didn't want people to think I'm just lazy 6 weeks in. lol just actual life shit going on.

Love man.


Yeah true that, and for sure sometimes it makes me feel like I'm not adding to the community too though that's why I said it. Just like I'm not an asshole that only cares about myself so I don't bother socializing on other posts much but in reality I just feel like other people could give better advice so I just read. lol

---

On another note what's your opinions on IM injections in certain locations without aspirating? Eventually I will switch to IM but the part that I don't have experience with that makes me wonder which no video I ever watched explain is the aspiration. So you pull back there is blood it's pulling air in, other fluid? It's fine cause it's just going back where it came from? If there is blood you have to throw out the dose and redo another needle up? I was reading the mid thigh and ventrogluteal are good locations for fairly safe injections without aspiration and that's kinda my vibe. Stick it in get it over with and not have to mess around with it. I don't wanna play doctor, I just wanna get it done. lol

Aspiration has been pretty much ruled out (WHO), I haven't done it in ages.

 

[SemiFunctionalHuman]

good training volume and you're keeping it tight, arms and shoulders look good @SemiFunctionalHuman

You should try to aspirate if you can, if you cant its fine but best you try each time

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

Yeah there filling it a bit still got lots of fat/skin but it'll tighten more with time. Going to start doing this ab workout I did before from this app starting June 1st it's in 30 days increments usually like 3-4 days in a row then a rest and just do it after each workout to start tone up the core.

Okay and I was thinking so I'm taking 150mg test e weekly now. It's coming up on 6 weeks so I will get bloods again soon to compare from the baseline. If everything looks good on the blood work could I just run 150mg indefinitely, if so how often would you want to do blood work still every 6 weeks or more like every 6 months? Then if I want to experiment with other compounds down the road I could do that then just come back to 150mg? I don't really care to have kids as long as my Johnson still works I'm golden. as long as your test levels are below 1000 ng/dL then there isn't worry of shutting down your natural test right? or is that incorrect?

Aspiration has been pretty much ruled out (WHO), I haven't done it in ages.

That's what I've been reading online, that more so in the specific sites it's not really needed and some doctors are pushing away from it but you never know with what you read online so figured I'd ask here too.

 

[BritishCanadian]

DAILY LOG – BACK / BICEPS

Date: 05/26/2026
Body weight: 226.8 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 27 minutes
Volume: 35,515 lbs
Sets: 36

View attachment 237791 View attachment 237792

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 20
- Set 5: 95 lbs x 20
- Set 6: 95 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 20
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 18
- Set 3: 15 lbs x 18
- Set 4: 15 lbs x 18

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 95 lbs x 25 (f)
- Set 2: 95 lbs x 18 (f)

Notes:
-

Nutrition:
- Calories: 2335.5 kcal
- Protein: 233.9 g
- Carbs: 208.2 g
- Fats: 66.2 g

View attachment 237798


Nutrition Notes:
- Same macros sticking to this for now, hitting that sweet spot for re-comp I find more of a pain and it's easier for me to cut on the lower side and probably go a bit heavy on fats when bulking then just cut again.

Pump photos: A bit uneven but had someone else take them.

View attachment 237799View attachment 237800View attachment 237801

---

Yeah stomach feeling good, skins decent, got my blinders on. lol

Yeah it'll be fine just a week or two of being in my head and felt like it was effecting my workouts so don't like over sharing but felt like personally I was slacking and being lazy and just didn't want people to think I'm just lazy 6 weeks in. lol just actual life shit going on.

Love man.


Yeah true that, and for sure sometimes it makes me feel like I'm not adding to the community too though that's why I said it. Just like I'm not an asshole that only cares about myself so I don't bother socializing on other posts much but in reality I just feel like other people could give better advice so I just read. lol

---

On another note what's your opinions on IM injections in certain locations without aspirating? Eventually I will switch to IM but the part that I don't have experience with that makes me wonder which no video I ever watched explain is the aspiration. So you pull back there is blood it's pulling air in, other fluid? It's fine cause it's just going back where it came from? If there is blood you have to throw out the dose and redo another needle up? I was reading the mid thigh and ventrogluteal are good locations for fairly safe injections without aspiration and that's kinda my vibe. Stick it in get it over with and not have to mess around with it. I don't wanna play doctor, I just wanna get it done. lol

Big volume!

 

[SemiFunctionalHuman]

Big volume!

Yeah brother! Getting back on track.

 

[LevButlerov]

Yeah there filling it a bit still got lots of fat/skin but it'll tighten more with time. Going to start doing this ab workout I did before from this app starting June 1st it's in 30 days increments usually like 3-4 days in a row then a rest and just do it after each workout to start tone up the core.

Okay and I was thinking so I'm taking 150mg test e weekly now. It's coming up on 6 weeks so I will get bloods again soon to compare from the baseline. If everything looks good on the blood work could I just run 150mg indefinitely, if so how often would you want to do blood work still every 6 weeks or more like every 6 months? Then if I want to experiment with other compounds down the road I could do that then just come back to 150mg? I don't really care to have kids as long as my Johnson still works I'm golden. as long as your test levels are below 1000 ng/dL then there isn't worry of shutting down your natural test right? or is that incorrect?

it will take time and you'll get there go slow and fast and lets not go high on gear
i think we can do more test max @SemiFunctionalHuman

 

[SemiFunctionalHuman]

it will take time and you'll get there go slow and fast and lets not go high on gear
i think we can do more test max @SemiFunctionalHuman

For sure and yeah I don't plan on it anytime soon just talking in general if I was too.

 

[Trenhead3cc]

I haven’t aspirated in a very long time. I guess once you know and get your site injections spots down. It’s really pointless. Also very hard to do with some sites.

 

[ROIDDERS]

Yeah true that, and for sure sometimes it makes me feel like I'm not adding to the community too though that's why I said it. Just like I'm not an asshole that only cares about myself so I don't bother socializing on other posts much but in reality I just feel like other people could give better advice so I just read. lol

---

Yeah it's kind of like dog breeds. They all are a little different.

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 05/27/2026
Body weight: 227.6 lbs
Sleep: 1:30 am - 6:30 am
Energy/mood: 6/10
Duration: 1 hour 9 minutes
Volume: 18,020 lbs
Sets: 28

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 65 lbs x 25
- Set 4: 65 lbs x 25
- Set 5: 65 lbs x 25
- Set 6: 65 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 29 lbs x 25
- Set 2: 29 lbs x 25
- Set 3: 29 lbs x 25
- Set 4: 29 lbs x 25

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 15 (f)
- Set 2: 35 lbs x 12 (f)

Notes:
-

Nutrition/Supplements:
Same thing everyday besides the odd dinner I switch out once or twice a week.

Breakfast is 350ml Maxwell House coffee with 250ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

All Max Amino Cuts two scoops per day usually pre and post workout with 15ml All Max Liquid L-Carnitine 1500mg per 15ml in each drink and 5g All Max Pure Micronized Creatine.

Lunch is 100g white rice with 200g chicken breast.

Mid-day Snack is 350ml Maxwell House coffee with 250ml Silk unsweetened almond and cashew protein milk and 1 scoop of Lean fit vegan protein.

Dinner is 100g white rice with 200g chicken breast or 1-2 days a week switched out for a beef stew or just ground beef with the 100g white rice.

Bedtime Snack is 2 quaker original rice cakes with 25g peanut butter on each with a protein shake 250ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

So supplements are just creatine, amino acids, liquid L-carnitine and 75mg test e every Monday and Thursday.

Nutrition/Supplements Notes:
- Last night had some beef stew probably why the scale jumped, I'm guessing. Probably went closer to 100g+ fat yesterday with the ground beef and beef broth. I skipped the chicken and rice for dinner but still probably went well over what I have been eating.

---

I haven’t aspirated in a very long time. I guess once you know and get your site injections spots down. It’s really pointless. Also very hard to do with some sites.

Okay good to hear so maybe the first few I might but also might just go safer site and wing it. Kinda my style just winging it. LOL

Yeah it's kind of like dog breeds. They all are a little different.

Yeah ahaha fair enough.

 

[LevButlerov]

For sure and yeah I don't plan on it anytime soon just talking in general if I was too.

perfect

 

[waggat]

DAILY LOG – BACK / BICEPS

Date: 05/22/2026
Body weight: 231.4 lbs
Sleep: 10:00 pm - 6:00 am
Energy/mood: 6/10
Duration: 1 hour 2 minutes
Volume: 17,505 lbs
Sets: 24

View attachment 235335 View attachment 235336

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25
- Set 5: 45 lbs x 25
- Set 6: 45 lbs x 25

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25

Bicep Curl (E-Z Curl bar, 1 minute rest)
- Set 1: 19 lbs x 25
- Set 1: 19 lbs x 25
- Set 1: 19 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 17

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 45 lbs x 30 (f)
- Set 2: 45 lbs x 25 (f)

Notes:
- Was feeling a little light headed on the very last set of shrugs but after some water I'm feeling fine.
- The morning I'm full of energy but after lifting fasted I just feel like a slug.

Nutrition:
- Calories: 0 kcal
- Protein: 0 g
- Carbs: 0 g
- Fats: 0 g

Nutrition Notes:
- Going to try and make it until 11:00am tomorrow but am feeling pretty hungry and fatigued.

Nice collection of exercises but reps much too high for me. What is your goal here? Cardio workout?

 

[ROIDDERS]

Yeah ahaha fair enough.

EVO family push!

 

[SemiFunctionalHuman]

perfect

Nice collection of exercises but reps much too high for me. What is your goal here? Cardio workout?

Just trying something new based on @LevButlerov advice. He didn't really explain the goal/science behind it but just trying something I haven't tried before, I assumed high rep short rests it's more to keep the heart elevated and the calories burning. I'm sure there's other benefits also.

I like the pumps but I feel weak and fatigued quick but I think that's based on my muscle fiber type which I've been reading about like fast twitch muscle fiber types and high rep training cause I have more high twitch muscle fibers based on some dna testing I had. I'd much rather dead lift 225 lbs for 8-12 reps or 275 lbs for 5 reps then 135lbs for 25 any day of the week. lol

Personally when I got into working out I only ever did strength training. A little bit of hypertrophy in the 8-12 rep range but I just see it as lift heavy, get strong, muscles are a side benefit that come with it. I pretty much only trained in a deficit also never really bulked. I never got big I just lost weight like 40-50lbs and got strong just eating in a deficit and lifting heavy.

EVO family push!

Hell yeah brother!

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

Date: 05/28/2026
Body weight: 227.8 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 31 minutes
Volume: 36,415 lbs
Sets: 36

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 20
- Set 5: 95 lbs x 20
- Set 6: 95 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 20
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25
- Set 4: 25 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 20
- Set 4: 45 lbs x 20

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 135 lbs x 15 (f)
- Set 2: 135 lbs x 12 (f)

Notes:
-

Nutrition/Supplements:
- Calories: 2335.5 kcal
- Protein: 233.9 g
- Carbs: 208.2 g
- Fats: 66.2 g

Same thing everyday besides the odd dinner I switch out once or twice a week.

Breakfast is 350ml Maxwell House coffee with 250ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

All Max Amino Cuts two scoops per day usually pre and post workout with 15ml All Max Liquid L-Carnitine 1500mg per 15ml in each drink and 5g All Max Pure Micronized Creatine.

Lunch is 100g white rice with 200g chicken breast.

Mid-day Snack is 350ml Maxwell House coffee with 250ml Silk unsweetened almond and cashew protein milk and 1 scoop of Lean fit vegan protein.

Dinner is 100g white rice with 200g chicken breast or 1-2 days a week switched out for a beef stew or just ground beef with the 100g white rice.

Bedtime Snack is 2 quaker original rice cakes with 25g peanut butter on each with a protein shake 250ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

So supplements are just creatine, amino acids, liquid L-carnitine and 75mg test e every Monday and Thursday.

Nutrition Notes:
-

 

[BritishCanadian]

Just trying something new based on @LevButlerov advice. He didn't really explain the goal/science behind it but just trying something I haven't tried before, I assumed high rep short rests it's more to keep the heart elevated and the calories burning. I'm sure there's other benefits also.

I like the pumps but I feel weak and fatigued quick but I think that's based on my muscle fiber type which I've been reading about like fast twitch muscle fiber types and high rep training cause I have more high twitch muscle fibers based on some dna testing I had. I'd much rather dead lift 225 lbs for 8-12 reps or 275 lbs for 5 reps then 135lbs for 25 any day of the week. lol

Personally when I got into working out I only ever did strength training. A little bit of hypertrophy in the 8-12 rep range but I just see it as lift heavy, get strong, muscles are a side benefit that come with it. I pretty much only trained in a deficit also never really bulked. I never got big I just lost weight like 40-50lbs and got strong just eating in a deficit and lifting heavy.

View attachment 239122View attachment 239123View attachment 239124


Hell yeah brother!

You can still hit failure with the low weight/high reps, and less injury risk

 

[waggat]

Just trying something new based on @LevButlerov advice. He didn't really explain the goal/science behind it but just trying something I haven't tried before, I assumed high rep short rests it's more to keep the heart elevated and the calories burning. I'm sure there's other benefits also.

I like the pumps but I feel weak and fatigued quick but I think that's based on my muscle fiber type which I've been reading about like fast twitch muscle fiber types and high rep training cause I have more high twitch muscle fibers based on some dna testing I had. I'd much rather dead lift 225 lbs for 8-12 reps or 275 lbs for 5 reps then 135lbs for 25 any day of the week. lol

Personally when I got into working out I only ever did strength training. A little bit of hypertrophy in the 8-12 rep range but I just see it as lift heavy, get strong, muscles are a side benefit that come with it. I pretty much only trained in a deficit also never really bulked. I never got big I just lost weight like 40-50lbs and got strong just eating in a deficit and lifting heavy.

View attachment 239122View attachment 239123View attachment 239124


Hell yeah brother!

Awesome series of photos. I love comparisons like that. Some serious progress there!

Going forward, is strength still a bigger priority over muscle gain?

You could pick one big exercise per workout and hit that with lower reps? And then even 1 or 2 for moderate and the rest for high?

 

[SemiFunctionalHuman]

You can still hit failure with the low weight/high reps, and less injury risk

Yeah for sure I was reading about different muscle types and to really activate the high twitch fibers with this you really have to take them to failure, cause naturally your body uses the slow twitch fibres first so you have really wear those out before the fast twitch fiber get used from what I understand and my thought process is if your body’s mostly high muscle fiber and doing high reps fatigues you too quick then you might not even be activating the fibers you want.

Awesome series of photos. I love comparisons like that. Some serious progress there!

Going forward, is strength still a bigger priority over muscle gain?

You could pick one big exercise per workout and hit that with lower reps? And then even 1 or 2 for moderate and the rest for high?

Yeah that’s from when I was first getting into lifting then I added 40 lbs back and just didn’t care for much of anything for a while.

Mostly strength with a bit of size in the upper body, I like mountain biking, jetski that kinda stuff so I want strong legs not huge legs but then want to be slightly jacked for the beach at the same time. lol

Yeah I was thinking just do strength training blast the fast twitch fibers then at the end of each session 1-2 lifts of high reps to just hit the slow twitch fibers and blood flow type of stuff.

 

[BritishCanadian]

Yeah for sure I was reading about different muscle types and to really activate the high twitch fibers with this you really have to take them to failure, cause naturally your body uses the slow twitch fibres first so you have really wear those out before the fast twitch fiber get used from what I understand and my thought process is if your body’s mostly high muscle fiber and doing high reps fatigues you too quick then you might not even be activating the fibers you want.


Yeah that’s from when I was first getting into lifting then I added 40 lbs back and just didn’t care for much of anything for a while.

Mostly strength with a bit of size in the upper body, I like mountain biking, jetski that kinda stuff so I want strong legs not huge legs but then want to be slightly jacked for the beach at the same time. lol

Yeah I was thinking just do strength training blast the fast twitch fibers then at the end of each session 1-2 lifts of high reps to just hit the slow twitch fibers and blood flow type of stuff.

Its like how cyclists have jacked legs, and those guys with no legs have the bikes they do with their arms, they are jacked upper body...but like you say, probably a good idea to do a combo of both

 

[SemiFunctionalHuman]

Its like how cyclists have jacked legs, and those guys with no legs have the bikes they do with their arms, they are jacked upper body...but like you say, probably a good idea to do a combo of both

Yeah I think a lot comes down to body type and genes and there's a optimal style for different types and I'm not opposed to big legs I just think when dirt biking, jetsking all that stuff you wanna throw your legs around more. With strength training you get the strength so your legs can handle jumps and big impacts etc but you'll still see muscle growth they just won't be like huge body builder legs as where if you had like body builder legs youd probably get tired more often on a 3-4+ hour ride.

 

[LevButlerov]

Just trying something new based on @LevButlerov advice. He didn't really explain the goal/science behind it but just trying something I haven't tried before, I assumed high rep short rests it's more to keep the heart elevated and the calories burning. I'm sure there's other benefits also.

I like the pumps but I feel weak and fatigued quick but I think that's based on my muscle fiber type which I've been reading about like fast twitch muscle fiber types and high rep training cause I have more high twitch muscle fibers based on some dna testing I had. I'd much rather dead lift 225 lbs for 8-12 reps or 275 lbs for 5 reps then 135lbs for 25 any day of the week. lol

Personally when I got into working out I only ever did strength training. A little bit of hypertrophy in the 8-12 rep range but I just see it as lift heavy, get strong, muscles are a side benefit that come with it. I pretty much only trained in a deficit also never really bulked. I never got big I just lost weight like 40-50lbs and got strong just eating in a deficit and lifting heavy.

View attachment 239122View attachment 239123View attachment 239124


Hell yeah brother!

you're looking at volume to get a pump you're doing well transforming and changing nicely! @SemiFunctionalHuman

 

[SemiFunctionalHuman]

you're looking at volume to get a pump you're doing well transforming and changing nicely! @SemiFunctionalHuman

Okay haha definitely getting good pumps. Thanks yeah it's good progress I'm happy with it, just gonna keep sluggin away at er.

 

[ROIDDERS]

DAILY LOG – BACK / BICEPS

Date: 05/28/2026
Body weight: 227.8 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 31 minutes
Volume: 36,415 lbs
Sets: 36

View attachment 239139 View attachment 239140

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 20
- Set 5: 95 lbs x 20
- Set 6: 95 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 20
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25
- Set 4: 25 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 20
- Set 4: 45 lbs x 20

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 135 lbs x 15 (f)
- Set 2: 135 lbs x 12 (f)

Notes:
-

Nutrition/Supplements:
- Calories: 2335.5 kcal
- Protein: 233.9 g
- Carbs: 208.2 g
- Fats: 66.2 g

Same thing everyday besides the odd dinner I switch out once or twice a week.

Breakfast is 350ml Maxwell House coffee with 250ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

All Max Amino Cuts two scoops per day usually pre and post workout with 15ml All Max Liquid L-Carnitine 1500mg per 15ml in each drink and 5g All Max Pure Micronized Creatine.

Lunch is 100g white rice with 200g chicken breast.

Mid-day Snack is 350ml Maxwell House coffee with 250ml Silk unsweetened almond and cashew protein milk and 1 scoop of Lean fit vegan protein.

Dinner is 100g white rice with 200g chicken breast or 1-2 days a week switched out for a beef stew or just ground beef with the 100g white rice.

Bedtime Snack is 2 quaker original rice cakes with 25g peanut butter on each with a protein shake 250ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

So supplements are just creatine, amino acids, liquid L-carnitine and 75mg test e every Monday and Thursday.

Nutrition Notes:
-

I'm proud of you. These are some great meals. Chicken is some of my favorites.

 

[SemiFunctionalHuman]

DAILY LOG – SHOULDERS

Date: 05/29/2026
Body weight: 226.2 lbs
Sleep: 10:00 am - 6:00 am
Energy/mood: 7/10
Duration: 54 minutes
Volume: 11,740 lbs
Sets: 22

Workout: (w) - warm up, (f) - to failure
Standing Military Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 95 lbs x 12
- Set 4: 65 lbs x 20
- Set 5: 65 lbs x 15
- Set 6: 45 lbs x 25

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Notes:
- Skipped shoulders last leg day so added a dedicated day. I'm thinking every Sunday do legs, hit chest/triceps and back/biceps twice a week then a dedicated shoulder day. Legs on Sunday beginning of the week get that lil testosterone boost for the rest of the week, do chest/triceps on Mondays and Wednesdays and back/biceps on Tuesdays and Thursdays then Friday a dedicated shoulder day cause they been hit all week anyways with the upper body workouts so just finish em off real good at the end of the week kinda my thought process.

- Haven't done military press in forever but truly thought I was gonna pump out 4 sets of 25 reps @ 95 lbs.

Nutrition:

Breakfast was 350ml Maxwell House coffee with 300ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

All Max Amino Cuts two scoops with 15ml All Max Liquid L-Carnitine 1500mg per 15ml in each drink and 5g All Max Pure Micronized Creatine, pre and post workout.

Lunch I had 100g white rice with 200g chicken breast.

Fasting the next 48 hours.

Nutrition Notes:
- Just had my supplements, breakfast shake and post workout meal today, going to fast until Sunday at noon, do a 48 hour.

Pump photos: I told myself wait 6 more weeks before posting more photos but I was feeling the shoulder pump today.

---

I'm proud of you. These are some great meals. Chicken is some of my favorites.

Thanks man, I apricate it. Yeah I'm trying to keep simple and I can't experiment too much so it's boring but it works. lol

 

[BritishCanadian]

DAILY LOG – SHOULDERS

Date: 05/29/2026
Body weight: 226.2 lbs
Sleep: 10:00 am - 6:00 am
Energy/mood: 7/10
Duration: 54 minutes
Volume: 11,740 lbs
Sets: 22

Workout: (w) - warm up, (f) - to failure
Standing Military Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 95 lbs x 12
- Set 4: 65 lbs x 20
- Set 5: 65 lbs x 15
- Set 6: 45 lbs x 25

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Notes:
- Skipped shoulders last leg day so added a dedicated day. I'm thinking every Sunday do legs, hit chest/triceps and back/biceps twice a week then a dedicated shoulder day. Legs on Sunday beginning of the week get that lil testosterone boost for the rest of the week, do chest/triceps on Mondays and Wednesdays and back/biceps on Tuesdays and Thursdays then Friday a dedicated shoulder day cause they been hit all week anyways with the upper body workouts so just finish em off real good at the end of the week kinda my thought process.

- Haven't done military press in forever but truly thought I was gonna pump out 4 sets of 25 reps @ 95 lbs.

Nutrition:
View attachment 239769

Breakfast was 350ml Maxwell House coffee with 300ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

All Max Amino Cuts two scoops with 15ml All Max Liquid L-Carnitine 1500mg per 15ml in each drink and 5g All Max Pure Micronized Creatine, pre and post workout.

Lunch I had 100g white rice with 200g chicken breast.

Fasting the next 48 hours.

Nutrition Notes:
- Just had my supplements, breakfast shake and post workout meal today, going to fast until Sunday at noon, do a 48 hour.

Pump photos: I told myself wait 6 more weeks before posting more photos but I was feeling the shoulder pump today.
View attachment 239770 View attachment 239771

---

Thanks man, I apricate it. Yeah I'm trying to keep simple and I can't experiment too much so it's boring but it works. lol

Nice workout mate! Shoulders looking solid

 

[LevButlerov]

DAILY LOG – SHOULDERS

Date: 05/29/2026
Body weight: 226.2 lbs
Sleep: 10:00 am - 6:00 am
Energy/mood: 7/10
Duration: 54 minutes
Volume: 11,740 lbs
Sets: 22

Workout: (w) - warm up, (f) - to failure
Standing Military Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 95 lbs x 12
- Set 4: 65 lbs x 20
- Set 5: 65 lbs x 15
- Set 6: 45 lbs x 25

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Notes:
- Skipped shoulders last leg day so added a dedicated day. I'm thinking every Sunday do legs, hit chest/triceps and back/biceps twice a week then a dedicated shoulder day. Legs on Sunday beginning of the week get that lil testosterone boost for the rest of the week, do chest/triceps on Mondays and Wednesdays and back/biceps on Tuesdays and Thursdays then Friday a dedicated shoulder day cause they been hit all week anyways with the upper body workouts so just finish em off real good at the end of the week kinda my thought process.

- Haven't done military press in forever but truly thought I was gonna pump out 4 sets of 25 reps @ 95 lbs.

Nutrition:
View attachment 239769

Breakfast was 350ml Maxwell House coffee with 300ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

All Max Amino Cuts two scoops with 15ml All Max Liquid L-Carnitine 1500mg per 15ml in each drink and 5g All Max Pure Micronized Creatine, pre and post workout.

Lunch I had 100g white rice with 200g chicken breast.

Fasting the next 48 hours.

Nutrition Notes:
- Just had my supplements, breakfast shake and post workout meal today, going to fast until Sunday at noon, do a 48 hour.

Pump photos: I told myself wait 6 more weeks before posting more photos but I was feeling the shoulder pump today.
View attachment 239770 View attachment 239771

---

Thanks man, I apricate it. Yeah I'm trying to keep simple and I can't experiment too much so it's boring but it works. lol

good training and I see your shoulders pumped hard

 

[SemiFunctionalHuman]

Nice workout mate! Shoulders looking solid

Thanks brother man!

good training and I see your shoulders pumped hard

Oh yeah they were hurting just standing there. LOL

 

[LevButlerov]

Oh yeah they were hurting just standing there. LOL

they were

 

[ROIDDERS]

---

Thanks man, I apricate it. Yeah I'm trying to keep simple and I can't experiment too much so it's boring but it works. lol

EVO family likes it simple!

 

[SemiFunctionalHuman]

REST DAY.

they were

Oh yeah the daily Cialis really get the blood flowing.

EVO family likes it simple!

True no point complicating things when ya don't gotta. KISS - Keep It Simple, Stupid. I heard that once and try to apply it to everything now. haha

 

[LevButlerov]

Oh yeah the daily Cialis really get the blood flowing.

rest and recover ED tadalafil for the WIN!

 

[SemiFunctionalHuman]

rest and recover ED tadalafil for the WIN!

Yuppers and come back stronger! Oh yeah first time using it and the pumps are wicked!

 

[ROIDDERS]

True no point complicating things when ya don't gotta. KISS - Keep It Simple, Stupid. I heard that once and try to apply it to everything now. haha

that's what it's all about man. Keep it simple. This way you're focused.

 

[LevButlerov]

Yuppers and come back stronger! Oh yeah first time using it and the pumps are wicked!

its the best pump

 

[SemiFunctionalHuman]

that's what it's all about man. Keep it simple. This way you're focused.

Yeah true, easy to get overloaded/stimulated.

its the best pump

Oh yeah it's awesome. haha

 

[LevButlerov]

Oh yeah it's awesome. haha

its perfect

 

[Ohdamn]

DAILY LOG – BACK / BICEPS

Date: 05/26/2026
Body weight: 226.8 lbs
Sleep: 12:00 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 27 minutes
Volume: 35,515 lbs
Sets: 36

View attachment 237791 View attachment 237792

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 20
- Set 5: 95 lbs x 20
- Set 6: 95 lbs x 20

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 20
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 20
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 20
- Set 2: 15 lbs x 18
- Set 3: 15 lbs x 18
- Set 4: 15 lbs x 18

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 95 lbs x 25 (f)
- Set 2: 95 lbs x 18 (f)

Notes:
-

Nutrition:
- Calories: 2335.5 kcal
- Protein: 233.9 g
- Carbs: 208.2 g
- Fats: 66.2 g

View attachment 237798


Nutrition Notes:
- Same macros sticking to this for now, hitting that sweet spot for re-comp I find more of a pain and it's easier for me to cut on the lower side and probably go a bit heavy on fats when bulking then just cut again.

Pump photos: A bit uneven but had someone else take them.

View attachment 237799View attachment 237800View attachment 237801

---

Yeah stomach feeling good, skins decent, got my blinders on. lol

Yeah it'll be fine just a week or two of being in my head and felt like it was effecting my workouts so don't like over sharing but felt like personally I was slacking and being lazy and just didn't want people to think I'm just lazy 6 weeks in. lol just actual life shit going on.

Love man.


Yeah true that, and for sure sometimes it makes me feel like I'm not adding to the community too though that's why I said it. Just like I'm not an asshole that only cares about myself so I don't bother socializing on other posts much but in reality I just feel like other people could give better advice so I just read. lol

---

On another note what's your opinions on IM injections in certain locations without aspirating? Eventually I will switch to IM but the part that I don't have experience with that makes me wonder which no video I ever watched explain is the aspiration. So you pull back there is blood it's pulling air in, other fluid? It's fine cause it's just going back where it came from? If there is blood you have to throw out the dose and redo another needle up? I was reading the mid thigh and ventrogluteal are good locations for fairly safe injections without aspiration and that's kinda my vibe. Stick it in get it over with and not have to mess around with it. I don't wanna play doctor, I just wanna get it done. lol

DAILY LOG – SHOULDERS

Date: 05/29/2026
Body weight: 226.2 lbs
Sleep: 10:00 am - 6:00 am
Energy/mood: 7/10
Duration: 54 minutes
Volume: 11,740 lbs
Sets: 22

Workout: (w) - warm up, (f) - to failure
Standing Military Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 45 lbs x 15 (w)
- Set 3: 95 lbs x 12
- Set 4: 65 lbs x 20
- Set 5: 65 lbs x 15
- Set 6: 45 lbs x 25

Front Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 20
- Set 4: 15 lbs x 20

Bent-over Lateral Raise (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 3: 15 lbs x 25

Seated Shoulder Press (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Notes:
- Skipped shoulders last leg day so added a dedicated day. I'm thinking every Sunday do legs, hit chest/triceps and back/biceps twice a week then a dedicated shoulder day. Legs on Sunday beginning of the week get that lil testosterone boost for the rest of the week, do chest/triceps on Mondays and Wednesdays and back/biceps on Tuesdays and Thursdays then Friday a dedicated shoulder day cause they been hit all week anyways with the upper body workouts so just finish em off real good at the end of the week kinda my thought process.

- Haven't done military press in forever but truly thought I was gonna pump out 4 sets of 25 reps @ 95 lbs.

Nutrition:
View attachment 239769

Breakfast was 350ml Maxwell House coffee with 300ml Silk unsweetened almond and cashew protein milk and 2 scoops of Lean fit vegan protein.

All Max Amino Cuts two scoops with 15ml All Max Liquid L-Carnitine 1500mg per 15ml in each drink and 5g All Max Pure Micronized Creatine, pre and post workout.

Lunch I had 100g white rice with 200g chicken breast.

Fasting the next 48 hours.

Nutrition Notes:
- Just had my supplements, breakfast shake and post workout meal today, going to fast until Sunday at noon, do a 48 hour.

Pump photos: I told myself wait 6 more weeks before posting more photos but I was feeling the shoulder pump today.
View attachment 239770 View attachment 239771

---

Thanks man, I apricate it. Yeah I'm trying to keep simple and I can't experiment too much so it's boring but it works. lol

Consistency wins, brother. Training, nutrition and mindset!

 

[ROIDDERS]

Yeah true, easy to get overloaded/stimulated.


Oh yeah it's awesome. haha

glad to see it

 

[SemiFunctionalHuman]

DAILY LOG – LEGS

Date: 06/01/2026
Body weight: 230.1 lbs
Sleep: 11:30 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 44 minutes
Volume: 40,775 lbs
Sets: 20

Workout (w) - warm up, (f) - to failure
Squat (Barbell, 5 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 135 lbs x 10 (w)
- Set 3: 225 lbs x 3
- Set 4: 225 lbs x 3
- Set 5: 225 lbs x 3
- Set 6: 225 lbs x 3

Romanian Deadlift (Barbell, 5 minute rest)
- Set 1: 135 lbs x 10
- Set 2: 275 lbs x 6
- Set 3: 275 lbs x 5
- Set 4: 275 lbs x 5
- Set 5: 275 lbs x 5

Lunge (Dumbbell, 5 minute rest)
- Set 1: 65 lbs x 5
- Set 2: 65 lbs x 5
- Set 3: 65 lbs x 5
- Set 4: 65 lbs x 5

Standing Calf Raise (Barbell, 3 minute rest)
- Set 1: 225 lbs x 25
- Set 2: 275 lbs x 20
- Set 3: 275 lbs x 20
- Set 4: 275 lbs x 20
- Set 5: 275 lbs x 20

Notes:
- Went and got my 6 week blood work done today just waiting for the results should be 24-48 hours.

- Skipped starting the ab workout today went out for a 40 minute ride instead good core engagement will start the abs tomorrow.

- I started the hip thrusts but it's super weird with my bench gonna try to throw them in eventually when I can figure out a more comfortable setup.

Nutrition:
- I haven't tracked today just slugging around having my first meal now probably 200-300g of chicken and boiled potatoes and peas and carrots. Nutrition got a little messed up this weekend but we back on track. Gonna get some meal prepping done tonight or in the morning.

Nutrition Notes:
- Screwed up my fast. I ended Saturday afternoon/evening, went out for a casual jetski ride was no wind or nothing just wanted some sun while I was fasting ended up going 1.5 hours out across 4-5 towns on the shoreline and the wind picked up like crazy so had a hour a half ride home bashing and jumping waves. I was exhausted by the time I got back I was exhausted and starving, I just wanted a meat stick, just something easy.. so I bought a pack.. and ate all 20 of them . So I fucked up and come Sunday my body just felt extremely exhausted so I just rested up again.

---

Kinda cool this app gave me a monthly report I'll fit this in somewhere once a month.

its perfect

Yes need more getting low. Haha

Consistency wins, brother. Training, nutrition and mindset!

Facts, that's what I always said when I started. Nothing beats consistency.

glad to see it

Yeah brother!

 

[LevButlerov]

DAILY LOG – LEGS

Date: 06/01/2026
Body weight: 230.1 lbs
Sleep: 11:30 am - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 44 minutes
Volume: 40,775 lbs
Sets: 20

View attachment 241376 View attachment 241379

Workout (w) - warm up, (f) - to failure
Squat (Barbell, 5 minute rest)
- Set 1: 45 lbs x 15 (w)
- Set 2: 135 lbs x 10 (w)
- Set 3: 225 lbs x 3
- Set 4: 225 lbs x 3
- Set 5: 225 lbs x 3
- Set 6: 225 lbs x 3

Romanian Deadlift (Barbell, 5 minute rest)
- Set 1: 135 lbs x 10
- Set 2: 275 lbs x 6
- Set 3: 275 lbs x 5
- Set 4: 275 lbs x 5
- Set 5: 275 lbs x 5

Lunge (Dumbbell, 5 minute rest)
- Set 1: 65 lbs x 5
- Set 2: 65 lbs x 5
- Set 3: 65 lbs x 5
- Set 4: 65 lbs x 5

Standing Calf Raise (Barbell, 3 minute rest)
- Set 1: 225 lbs x 25
- Set 2: 275 lbs x 20
- Set 3: 275 lbs x 20
- Set 4: 275 lbs x 20
- Set 5: 275 lbs x 20

Notes:
- Went and got my 6 week blood work done today just waiting for the results should be 24-48 hours.

- Skipped starting the ab workout today went out for a 40 minute ride instead good core engagement will start the abs tomorrow.

- I started the hip thrusts but it's super weird with my bench gonna try to throw them in eventually when I can figure out a more comfortable setup.

Nutrition:
- I haven't tracked today just slugging around having my first meal now probably 200-300g of chicken and boiled potatoes and peas and carrots. Nutrition got a little messed up this weekend but we back on track. Gonna get some meal prepping done tonight or in the morning.

Nutrition Notes:
- Screwed up my fast. I ended Saturday afternoon/evening, went out for a casual jetski ride was no wind or nothing just wanted some sun while I was fasting ended up going 1.5 hours out across 4-5 towns on the shoreline and the wind picked up like crazy so had a hour a half ride home bashing and jumping waves. I was exhausted by the time I got back I was exhausted and starving, I just wanted a meat stick, just something easy.. so I bought a pack.. and ate all 20 of them . So I fucked up and come Sunday my body just felt extremely exhausted so I just rested up again.

---

Kinda cool this app gave me a monthly report I'll fit this in somewhere once a month.
View attachment 241375


Yes need more getting low. Haha

Facts, that's what I always said when I started. Nothing beats consistency.

Yeah brother!

killed it on the squts you're doing really well
jetski you ate food after?

 

[SemiFunctionalHuman]

killed it on the squts you're doing really well
jetski you ate food after?

Thanks I appreciate the support man. The squats still feel weak but better than skipping legs completely, could probably push out 5 reps but just being safe on my own without any safety stuff. Yeah I had some food feeling good.

 

[LevButlerov]

Thanks I appreciate the support man. The squats still feel weak but better than skipping legs completely, could probably push out 5 reps but just being safe on my own without any safety stuff. Yeah I had some food feeling good.

lets get 5 more reps just low weight

 

[SemiFunctionalHuman]

lets get 5 more reps just low weight

Yeah the goal is just strength training for the legs. 3-6 reps, start with a weight I can do 3-6 where I'm near failure or maybe 1-2 reps in the tank and if I'm doing 3 reps now the goal will be reach 6 reps then add weight.

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 06/02/2026
Body weight: 227.2 lbs
Sleep: 10:30 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 11 minutes
Volume: 19,845 lbs
Sets: 29

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 25
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 12
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25
- Set 5: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 17 (f)
- Set 2: 35 lbs x 11 (f)

Side Step Jacks: 30s
Standing Bicycle Crunches: x20
Jumping Jacks: 30s
Dead Bug: x16
Heel Touch: x16
Plank: 30s
High Knee With Twist: x20
Bird Dog: x20
Abdominal Crunches: x10
Crossover Crunch: x16
Plank: 30s
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

12:00 PM - 200g chicken, 1 cup white rice.

12:30 PM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Got no protein powders waiting on Costco delivery for some reason the vegan protein always comes 5 days after everything else, must not be shipped form their warehouse. Gonna have to double buy so I don't have to do 3-4 days without the extra protein but sucking it up for now, not the end of the world.

---

Got most the blood work back just missing one. Any opinions? Seems like E2 jumped a lot, more than doubled.

Baseline: Test 22.7, Free Test 356 and E2 41.
Updated 6 weeks on 150mg Test E weekly: Test 27.4, Free Test 454 and E2 108.

Top here is the baseline, under is the updated stuff.

BASELINE:

---

NEW:

---

 

[BritishCanadian]

Lots of good food, and you are really putting.g the effort in the gym

 

[SemiFunctionalHuman]

Lots of good food, and you are really putting.g the effort in the gym

Getting the basics, probably lacking lots of nutrition. I hate veggies with a passion haha. Thanks man, gonna lock in and start getting ab work in 5-6 days a week this month hopefully see some belly fat and love handles shrink a bit.

 

[BritishCanadian]

Getting the basics, probably lacking lots of nutrition. I hate veggies with a passion haha. Thanks man, gonna lock in and start getting ab work in 5-6 days a week this month hopefully see some belly fat and love handles shrink a bit.

I started doing this for the same reason, every other day now is cardio/core

 

[SemiFunctionalHuman]

I started doing this for the same reason, every other day now is cardio/core

Hell yeah, I just follow this app it makes it mindless don't have to put together a plan.

They have different levels for beginner, intermediate, advanced etc. I was doing it religiously when I was lifting before either as a warm up or cool down. "6 Pack in 30 days" it's called if ya wanna check it out it's free. It's usually like 3-4 days on and 1 day rest and it's a 30 day plan.

I would have started 6 weeks ago with the core stuff but I had to let my core tighten up a bit from the lifting before I could do it everyday after lifting. You know starting out hitting each group twice a week and abs 5 days a week would be killer. I could do it but I'd be sore and miserable. lol

 

[BritishCanadian]

Hell yeah, I just follow this app it makes it mindless don't have to put together a plan.

They have different levels for beginner, intermediate, advanced etc. I was doing it religiously when I was lifting before either as a warm up or cool down. "6 Pack in 30 days" it's called if ya wanna check it out it's free. It's usually like 3-4 days on and 1 day rest and it's a 30 day plan.

I would have started 6 weeks ago with the core stuff but I had to let my core tighten up a bit from the lifting before I could do it everyday after lifting. You know starting out hitting each group twice a week and abs 5 days a week would be killer. I could do it but I'd be sore and miserable. lol

Yeah, training has to be fun primarily, or it wont be sustainable

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

Date: 06/02/2026
Body weight: 227.2 lbs
Sleep: 10:30 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 11 minutes
Volume: 19,845 lbs
Sets: 29

View attachment 241915 View attachment 241916

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 20
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 25
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 12
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25
- Set 5: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 17 (f)
- Set 2: 35 lbs x 11 (f)

Side Step Jacks: 30s
Standing Bicycle Crunches: x20
Jumping Jacks: 30s
Dead Bug: x16
Heel Touch: x16
Plank: 30s
High Knee With Twist: x20
Bird Dog: x20
Abdominal Crunches: x10
Crossover Crunch: x16
Plank: 30s
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

12:00 PM - 200g chicken, 1 cup white rice.

12:30 PM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Got no protein powders waiting on Costco delivery for some reason the vegan protein always comes 5 days after everything else, must not be shipped form their warehouse. Gonna have to double buy so I don't have to do 3-4 days without the extra protein but sucking it up for now, not the end of the world.

---

Got most the blood work back just missing one. Any opinions? Seems like E2 jumped a lot, more than doubled.

Baseline: Test 22.7, Free Test 356 and E2 41.
Updated 6 weeks on 150mg Test E weekly: Test 27.4, Free Test 454 and E2 108.

Top here is the baseline, under is the updated stuff.

BASELINE:
View attachment 241917View attachment 241918
View attachment 241919

---

NEW:
View attachment 241920View attachment 241921View attachment 241922

---

we should go up to 200mgs test for sure even 250mgs is worth it

 

[SemiFunctionalHuman]

Yeah, training has to be fun primarily, or it wont be sustainable

Yeah for sure, especially when starting out again and rebuilding the routine/habit.

we should go up to 200mgs test for sure even 250mgs is worth it

Okay just got tracking for my package from @OxygenPharm so when I start using that stuff I'll titrate up and get some more blood work done in another 6 weeks and see what the changes are like. I assume going up to 250mgs would probably bring the E2 up further over the recommended range and might need some Ai on deck? or you're thinking 200-250mgs would probably still keep the E2 in the normal range nearly maxed out? I know it's not that basic but say like 150mgs increase E2 by 67 points so we could say every 50mgs increased it by 22.33 points so adding another 100mgs brining the dose to 250mgs would roughly bring it up around 152.66 points give or take obviously there's probably other stuff effecting it a little bit, but is that kinda the thought process and then just confirm with the new blood work and if E2 is high it would be drop the dose slightly or introduce some type of Ai?

 

[LevButlerov]

Okay just got tracking for my package from @OxygenPharm so when I start using that stuff I'll titrate up and get some more blood work done in another 6 weeks and see what the changes are like. I assume going up to 250mgs would probably bring the E2 up further over the recommended range and might need some Ai on deck? or you're thinking 200-250mgs would probably still keep the E2 in the normal range nearly maxed out? I know it's not that basic but say like 150mgs increase E2 by 67 points so we could say every 50mgs increased it by 22.33 points so adding another 100mgs brining the dose to 250mgs would roughly bring it up around 152.66 points give or take obviously there's probably other stuff effecting it a little bit, but is that kinda the thought process and then just confirm with the new blood work and if E2 is high it would be drop the dose slightly or introduce some type of Ai?

I think if e2 is in range and you feel fine dont add anything

 

[SemiFunctionalHuman]

DAILY LOG – BACK / BICEPS

Date: 06/03/2026
Body weight: 228.4 lbs
Sleep: 11:00 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 37 minutes
Volume: 39,205 lbs
Sets: 36

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 25
- Set 5: 95 lbs x 25
- Set 6: 95 lbs x 25

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 23
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 20
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25
- Set 4: 25 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 20
- Set 4: 45 lbs x 20

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 135 lbs x 17 (f)
- Set 2: 135 lbs x 13 (f)

Kick Crunch: 30s
Jumping Jacks: 30s
Abdominal Crunches: x10
Russian Twist: x12
Toe Taps: x16
Leg Raises: x5
Butt Bridge: x15
Crossover Crunch: x10
Russian Twist: x12
Bent Leg Twist: x16
Single Leg Drops: x8
Butt Bridge: x15
Double Knees To Chest: 20s
Spine Lumbar Twist Stretch Left: 20s
Spine Lumbar Twist Stretch Right: 20s

Notes:

Nutrition/Supplements:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

1:30 PM - 200g chicken, 1 cup white rice.

2:00 PM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:

Grabbed some Organika Psyllium Seed Husk should be here tomorrow will start adding that in and hopefully protein lands by Friday. Any recommendations on multi vitamin? I was using allmax vitaform so will probably just grab that again.

 

[LevButlerov]

DAILY LOG – BACK / BICEPS

Date: 06/03/2026
Body weight: 228.4 lbs
Sleep: 11:00 pm - 6:00 am
Energy/mood: 7/10
Duration: 1 hour 37 minutes
Volume: 39,205 lbs
Sets: 36

View attachment 242627 View attachment 242628

Workout: (w) - warm up, (f) - to failure
Dead lift (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 95 lbs x 25
- Set 4: 95 lbs x 25
- Set 5: 95 lbs x 25
- Set 6: 95 lbs x 25

Bent Over Row (Barbell, 1 minute rest)
- Set 1: 95 lbs x 25
- Set 2: 95 lbs x 23
- Set 3: 95 lbs x 20
- Set 4: 95 lbs x 16

Dumbbell Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 20
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Supported Incline Bat Wing Row (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 25 lbs x 25
- Set 4: 25 lbs x 25

Bicep Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 25
- Set 4: 45 lbs x 25

Hammer Curl (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Concentration Curl (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Reverse Curl (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25
- Set 2: 45 lbs x 25
- Set 3: 45 lbs x 20
- Set 4: 45 lbs x 20

Shrug (Barbell, 4-5 second hold at the top, 1 minute rest)
- Set 1: 135 lbs x 17 (f)
- Set 2: 135 lbs x 13 (f)

Kick Crunch: 30s
Jumping Jacks: 30s
Abdominal Crunches: x10
Russian Twist: x12
Toe Taps: x16
Leg Raises: x5
Butt Bridge: x15
Crossover Crunch: x10
Russian Twist: x12
Bent Leg Twist: x16
Single Leg Drops: x8
Butt Bridge: x15
Double Knees To Chest: 20s
Spine Lumbar Twist Stretch Left: 20s
Spine Lumbar Twist Stretch Right: 20s

Notes:

Nutrition/Supplements:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

1:30 PM - 200g chicken, 1 cup white rice.

2:00 PM - 1 scoop amino cuts, 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:

Grabbed some Organika Psyllium Seed Husk should be here tomorrow will start adding that in and hopefully protein lands by Friday. Any recommendations on multi vitamin? I was using allmax vitaform so will probably just grab that again.

training going well

multi you can get any brand with methyl b12

 

[SemiFunctionalHuman]

training going well

multi you can get any brand with methyl b12

Yup, feeling good. Body tightening up getting used to moving again, getting better movements and starting to get the mind muscle connection back.

 

[LevButlerov]

Yup, feeling good. Body tightening up getting used to moving again, getting better movements and starting to get the mind muscle connection back.

tight is good

 

[SemiFunctionalHuman]

DAILY LOG – CHEST / TRICEPS

Date: 06/04/2026
Body weight: 229.2 lbs
Sleep: 11:00 pm - 6:30 am
Energy/mood: 8/10
Duration: 1 hour 11 minutes
Volume: 20,320 lbs
Sets: 28

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 25
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20 (f)
- Set 2: 35 lbs x 16 (f)

Skipping Without Rope: 30s
Jumping Jacks: 30s
Inch Worms: 30s
Abdominal Crunch: x12
Single Leg Drops: x12
Plank: 30s
Reclined Oblique Twist: x10
Mountain Climber: x22
Dead Bug: x12
Leg Raises: x8
Slow Mountain Climber: 30s
Oblique Crunch Reach: x10
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

11:00 AM - 200g chicken, 1 cup white rice.

12:00 PM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Waiting for protein to land today or tomorrow still. @OxygenPharm package just landed! Multi vitamin, omega 3 fish oil and psyllium seed husk will arrive today and I'll start adding that to the regimen.

 

[LevButlerov]

DAILY LOG – CHEST / TRICEPS

Date: 06/04/2026
Body weight: 229.2 lbs
Sleep: 11:00 pm - 6:30 am
Energy/mood: 8/10
Duration: 1 hour 11 minutes
Volume: 20,320 lbs
Sets: 28

View attachment 243129 View attachment 243130

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 25
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20 (f)
- Set 2: 35 lbs x 16 (f)

Skipping Without Rope: 30s
Jumping Jacks: 30s
Inch Worms: 30s
Abdominal Crunch: x12
Single Leg Drops: x12
Plank: 30s
Reclined Oblique Twist: x10
Mountain Climber: x22
Dead Bug: x12
Leg Raises: x8
Slow Mountain Climber: 30s
Oblique Crunch Reach: x10
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

11:00 AM - 200g chicken, 1 cup white rice.

12:00 PM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Waiting for protein to land today or tomorrow still. @OxygenPharm package just landed! Multi vitamin, omega 3 fish oil and psyllium seed husk will arrive today and I'll start adding that to the regimen.

strong 75 on the bench love the push and food looks good but 7pm meal needs a protien shake

 

[Mobster]

I'd have you do a little less for triceps. It's a lot of work around the elbows

 

[stevesmi]

DAILY LOG – CHEST / TRICEPS

Date: 06/04/2026
Body weight: 229.2 lbs
Sleep: 11:00 pm - 6:30 am
Energy/mood: 8/10
Duration: 1 hour 11 minutes
Volume: 20,320 lbs
Sets: 28

View attachment 243129 View attachment 243130

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 25
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20 (f)
- Set 2: 35 lbs x 16 (f)

Skipping Without Rope: 30s
Jumping Jacks: 30s
Inch Worms: 30s
Abdominal Crunch: x12
Single Leg Drops: x12
Plank: 30s
Reclined Oblique Twist: x10
Mountain Climber: x22
Dead Bug: x12
Leg Raises: x8
Slow Mountain Climber: 30s
Oblique Crunch Reach: x10
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

11:00 AM - 200g chicken, 1 cup white rice.

12:00 PM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Waiting for protein to land today or tomorrow still. @OxygenPharm package just landed! Multi vitamin, omega 3 fish oil and psyllium seed husk will arrive today and I'll start adding that to the regimen.

@SemiFunctionalHuman good job on this. I like the different foods that you're putting together. Chicken and white rice sounds really nice.

 

[ceo]

DAILY LOG – CHEST / TRICEPS

Date: 06/04/2026
Body weight: 229.2 lbs
Sleep: 11:00 pm - 6:30 am
Energy/mood: 8/10
Duration: 1 hour 11 minutes
Volume: 20,320 lbs
Sets: 28

View attachment 243129 View attachment 243130

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 25
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20 (f)
- Set 2: 35 lbs x 16 (f)

Skipping Without Rope: 30s
Jumping Jacks: 30s
Inch Worms: 30s
Abdominal Crunch: x12
Single Leg Drops: x12
Plank: 30s
Reclined Oblique Twist: x10
Mountain Climber: x22
Dead Bug: x12
Leg Raises: x8
Slow Mountain Climber: 30s
Oblique Crunch Reach: x10
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

11:00 AM - 200g chicken, 1 cup white rice.

12:00 PM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Waiting for protein to land today or tomorrow still. @OxygenPharm package just landed! Multi vitamin, omega 3 fish oil and psyllium seed husk will arrive today and I'll start adding that to the regimen.

Bros, you're doing a great job. I like the mix on the different exercises. The core training is really impressive. Planks are no joke. @SemiFunctionalHuman

 

[ROIDDERS]

DAILY LOG – CHEST / TRICEPS

Date: 06/04/2026
Body weight: 229.2 lbs
Sleep: 11:00 pm - 6:30 am
Energy/mood: 8/10
Duration: 1 hour 11 minutes
Volume: 20,320 lbs
Sets: 28

View attachment 243129 View attachment 243130

Workout: ((w) - warm up, (f) - to failure)
Bench Press (Barbell, 1 minute rest)
- Set 1: 45 lbs x 25 (w)
- Set 2: 45 lbs x 25 (w)
- Set 3: 75 lbs x 25
- Set 4: 75 lbs x 25
- Set 5: 75 lbs x 25
- Set 6: 75 lbs x 25

Incline Bench Press (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 25 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Chest Fly (Dumbbell, 1 minute rest)
- Set 1: 25 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Skull crusher (E-Z Curl, 1 minute rest)
- Set 1: 34 lbs x 25
- Set 2: 34 lbs x 25
- Set 3: 34 lbs x 20
- Set 4: 34 lbs x 20

Single Arm Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 10 lbs x 25
- Set 2: 10 lbs x 25
- Set 3: 10 lbs x 25
- Set 4: 10 lbs x 25

Triceps Kickback (Dumbbell, 1 minute rest)
- Set 1: 15 lbs x 25
- Set 2: 15 lbs x 25
- Set 3: 15 lbs x 25
- Set 4: 15 lbs x 25

Seated Triceps Extension (Dumbbell, 1 minute rest)
- Set 1: 35 lbs x 20 (f)
- Set 2: 35 lbs x 16 (f)

Skipping Without Rope: 30s
Jumping Jacks: 30s
Inch Worms: 30s
Abdominal Crunch: x12
Single Leg Drops: x12
Plank: 30s
Reclined Oblique Twist: x10
Mountain Climber: x22
Dead Bug: x12
Leg Raises: x8
Slow Mountain Climber: 30s
Oblique Crunch Reach: x10
Cobra Stretch: 20s
Lying Twist Stretch Left: 20s
Lying Twist Stretch Right: 20s

Notes:

Nutrition:

8:00 AM - 500ml coffee, 250ml almond and cashew protein milk, 20-30ml sugar free maple syrup.

8:40 AM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

9:00 AM - Lift.

11:00 AM - 200g chicken, 1 cup white rice.

12:00 PM - 1 scoop creatine, 15ml liquid L-carnitine (1500mg).

5:00 PM - 200g chicken, 1 cup white rice.

7:00 PM - 4 rice cakes, 50g peanut butter.

Nutrition Notes:
Waiting for protein to land today or tomorrow still. @OxygenPharm package just landed! Multi vitamin, omega 3 fish oil and psyllium seed husk will arrive today and I'll start adding that to the regimen.

Good job on this. I like the different exercises. @SemiFunctionalHuman and I like the layout on the food. You're keeping it simple with the chicken and rice.