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Approved Log Power building & Rehabilitation log

Ringworm1

Ringworm1

V.I.P.
EVO Logger
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
 

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Ringworm1 said:
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
Click to expand...
@Ringworm1 welcome fully to the big EVO family :D happy you're here sharing.
WE have all had our experiences with substance abuse. As many I've also had drinking problems in the past, clean sober now for a long time.

You look amazing, the transformation is unreal :) like from a pro magazine, the real deal here.

Please share more day to day information with us.

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

pictures
please share pictures of you face blurred every 2 weeks for progress
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
Current diet :

6am
Breakfast Smoothie
3 x bananas
50g whey powder ( Rule 1)
Probiotics,greens powder and psyllium husk

I pour this over 100g cocoa pops ( cereal )

10am
250g cooked chicken tenderloins
Salads
150g cooked rice or a wholemeal wrap

2pm
50g whey powder (Rule 1)
85g Kitkat - Chocolate bar

5-6pm
200g of either chicken,eye fillet or salmon
150g cooked rice or a whole meal wrap

1 x magnum ice cream.
( all calories accounted for including the ice cream )

I have been training 4-5am in the morning fasted with breakfast as my post workout shake.

I will adjust volumes/food types this week to suit new training once I’ve got my first 4 sessions in.
 
diet isn't bad at all so far
I think it could be improved but it's okay
 
would like to see you eat more fruits and veggies
I don't see enough of those in your diet
 
a greens powder is not a substitute for actual vegetables
keep that in mind
 
be careful using probiotics and greens powders together
it can really irritate the gut
 
if you're looking to cut especially I would just skip breakfast entirely
eat in more a Time restricted window
 
Ringworm1 said:
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
Click to expand...
You look fucking rigged, inspiring!! following ur journey!!
 
Ringworm1 said:
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
Click to expand...
@Ringworm1 awesome log right here!
 
First session of the new training program today, 1 on 1 with coach.


Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 2 x 15 ( between safety’s in rack )
Kettlebell bottoms up press



Exercises:
Dumbbell chest press 3 x 8
Machine chest press 4 x 6
Db flys 2 x 10

Cable face pulls superset tricep pulldowns
2 x 10-12

Very humbled with the Rehab exercises, delts,scapular,triceps and elbows on fire. Can pull 250kg deadlift one day, and struggle to not break form with a 4kg kettlebell overhead the next..

Exercises again were extremely light, 3/4 RPE
I guess this is where I trust the process
 
Ringworm1 said:
First session of the new training program today, 1 on 1 with coach.


Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 2 x 15 ( between safety’s in rack )
Kettlebell bottoms up press



Exercises:
Dumbbell chest press 3 x 8
Machine chest press 4 x 6
Db flys 2 x 10

Cable face pulls superset tricep pulldowns
2 x 10-12

Very humbled with the Rehab exercises, delts,scapular,triceps and elbows on fire. Can pull 250kg deadlift one day, and struggle to not break form with a 4kg kettlebell overhead the next..

Exercises again were extremely light, 3/4 RPE
I guess this is where I trust the process
Click to expand...
@Ringworm1 first session went well perfect :D
did you do cardio to finish or start?
 
Ringworm1 said:
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
Click to expand...
@Ringworm1 Great detailed start to the log.....looking forward to awesome updates..........
 
Ringworm1 said:
Unfortunately this gym doesn’t have 1 piece of cardio equipment 😅
Only there once a week

Generally do 2-3 days of fasted cardio at normal gym 👌🏻
Click to expand...
no cardio equipment? @Ringworm1 then get a jump rope, you can do jump rope 5min before and after training :D
 
Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.
 
Ringworm1 said:
Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.
Click to expand...
day 2 is good, strong training man @Ringworm1 :)
how about cardio?
 
Ringworm1 said:
Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.
Click to expand...

Lots here doing that last year and not at all this year
 
find a hill that is easy to run up and down and that will be a great workout if you don't have time for cardio
 
looking really good man you're pushing things along
 
nice lower body workout I like what I'm seeing
 
squats looking good, i am impressed
 
keep up with the training man make sure you're posting up your diet as well I don't see much on that
 
yes for sure diet will be key we want to see you continue to improve
 
you seem to still be holding some excess body fat around the stomach keep working on it get some stomach vacuums done
 
Ringworm1 said:
Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.
Click to expand...
@Ringworm1 foam rolling really helps alot!
 
Friday update:
Slowly working on my diet this week

Today was

Breakfast 5am:
100g cocoa pops
3 x bananas
50g WPI
Almond milk
Greens powder Metamucil and NAC,Tudca,berberine

10am:
250g chicken tenderloin
250g cooked weight jasmine rice
100g low fat yoghurt, plus tomato

2pm:
50g wpi
100g blueberries
80g cream of rice ( 62g carbs )
Almond milk mixed

6pm:
180g eye fillet steak
2 x whole meal wraps ( Nearly identical in macros to 250g cooked white rice )
Tomato, organic sauerkraut onions and capsicum made in to 2 x burritos

Berberine,NAC,Tudca,3G vitamin c and magnesium powder about an hour afterwards

Feeling a lot fuller which is nice. Weight is climbing heavily. Would like to get carbs closer to 400g a day minimum which I’ll work on over the weekend

Day 3 and 4 of training split over the weekend which I’m looking forward too. Can feel blood pressure climbing, will get this tested tomorrow and may start 2.5mg Nebivilol in the morning.
Everything besides Sustanon would be getting close to saturation now, shirts are a lot tighter
 
Ringworm1 said:
Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.
Click to expand...


My weird crowd hits about 6 every evening. Broccli Baird kids training in sunglasses all wanting to be influencers
 
Ringworm1 said:
Friday update:
Slowly working on my diet this week

Today was

Breakfast 5am:
100g cocoa pops
3 x bananas
50g WPI
Almond milk
Greens powder Metamucil and NAC,Tudca,berberine

10am:
250g chicken tenderloin
250g cooked weight jasmine rice
100g low fat yoghurt, plus tomato

2pm:
50g wpi
100g blueberries
80g cream of rice ( 62g carbs )
Almond milk mixed

6pm:
180g eye fillet steak
2 x whole meal wraps ( Nearly identical in macros to 250g cooked white rice )
Tomato, organic sauerkraut onions and capsicum made in to 2 x burritos

Berberine,NAC,Tudca,3G vitamin c and magnesium powder about an hour afterwards

Feeling a lot fuller which is nice. Weight is climbing heavily. Would like to get carbs closer to 400g a day minimum which I’ll work on over the weekend

Day 3 and 4 of training split over the weekend which I’m looking forward too. Can feel blood pressure climbing, will get this tested tomorrow and may start 2.5mg Nebivilol in the morning.
Everything besides Sustanon would be getting close to saturation now, shirts are a lot tighter
Click to expand...

Ringworm1 said:
View attachment 58894
View attachment 58895
Click to expand...
@Ringworm1 the back is super wide nice :) so far diet is looking good update us more please
 
Ringworm1 said:
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
Click to expand...
Great work bro
 
Nice job
 
Day 9 :
Upper body session B of new program

Like someone turned on a light switch, feels like the tren,mast,sustanon and turinabol hit me at once today.

Weight has moved from 88.7kg to 96kg this morning, will check throughout the week for an average.

Again another big thank you to @DofRandD
The gear is strong, smooth and painless 👊🏻

First time trying Dumbbell shoulder press in awhile,
Tight but no pain. Session went ;

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Kettlebell bottoms up press

Db shoulder press

15kg x 12
15kg x 12
20 x 10
25 x 8
30 x 8

35 x 8
37 x 8
40 x 7
42.5 ( 93 lbs ) x 10 for a top set

Panatta Plate shoulder press

40kg x 20
80 x 10
80 x 10
80 x 7

Dumbbell side raises superset rear
10-12 reps + 8-10
4 sets


Bicep cable curls Superset tricep pushdowns

10-15 reps each
5 sets

Seated Cable machine front raises ( Low to high/chest focus )
15 reps,12,10,8,8

Session went well, ran flat/low energy getting acid reflux towards the end training fasted before work. May have to set alarm an hour earlier to get a meal in and digest first
 
Ringworm1 said:
Day 9 :
Upper body session B of new program

Like someone turned on a light switch, feels like the tren,mast,sustanon and turinabol hit me at once today.

Weight has moved from 88.7kg to 96kg this morning, will check throughout the week for an average.

Again another big thank you to @DofRandD
The gear is strong, smooth and painless 👊🏻

First time trying Dumbbell shoulder press in awhile,
Tight but no pain. Session went ;

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Kettlebell bottoms up press

Db shoulder press

15kg x 12
15kg x 12
20 x 10
25 x 8
30 x 8

35 x 8
37 x 8
40 x 7
42.5 ( 93 lbs ) x 10 for a top set

Panatta Plate shoulder press

40kg x 20
80 x 10
80 x 10
80 x 7

Dumbbell side raises superset rear
10-12 reps + 8-10
4 sets


Bicep cable curls Superset tricep pushdowns

10-15 reps each
5 sets

Seated Cable machine front raises ( Low to high/chest focus )
15 reps,12,10,8,8

Session went well, ran flat/low energy getting acid reflux towards the end training fasted before work. May have to set alarm an hour earlier to get a meal in and digest first
Click to expand...
@Ringworm1 Numbers look amazing........
 
Ringworm1 said:
Day 9 :
Upper body session B of new program

Like someone turned on a light switch, feels like the tren,mast,sustanon and turinabol hit me at once today.

Weight has moved from 88.7kg to 96kg this morning, will check throughout the week for an average.

Again another big thank you to @DofRandD
The gear is strong, smooth and painless 👊🏻

First time trying Dumbbell shoulder press in awhile,
Tight but no pain. Session went ;

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Kettlebell bottoms up press

Db shoulder press

15kg x 12
15kg x 12
20 x 10
25 x 8
30 x 8

35 x 8
37 x 8
40 x 7
42.5 ( 93 lbs ) x 10 for a top set

Panatta Plate shoulder press

40kg x 20
80 x 10
80 x 10
80 x 7

Dumbbell side raises superset rear
10-12 reps + 8-10
4 sets


Bicep cable curls Superset tricep pushdowns

10-15 reps each
5 sets

Seated Cable machine front raises ( Low to high/chest focus )
15 reps,12,10,8,8

Session went well, ran flat/low energy getting acid reflux towards the end training fasted before work. May have to set alarm an hour earlier to get a meal in and digest first
Click to expand...
@Ringworm1 really good shoulder pess but try not to go 5-7 range, always lower weight and higher reps so no injury bro :)
 
Day 10 :
lower body session 2 of program. First week complete.

Fasted weight 95.2kg this morning

Enjoyed today’s training as all weights are preprogrammed from coach/excell sheet. Got a decent meal in before session which helped a lot with reflux,

Noticing it abit more today along with a lot of insomnia last night. Tren ace sides are building slowly, will monitor this week.

Deadlifts - Texas bar + calibrated plates

60kg x 12
60 x 12
100 x 7
140 x 5

177.5 ( 390lb ) x 5 ( 5 sec eccentric for all negatives for these sets )

177.5 x 5
177.5 x 5
177.5 x 5

Safety squat bar - Paused

60kg x 10
80 x 8
80 x 8
( These felt extremely light but sticking to the program here)

Hyper ext
BW + 10kg plate x 12 reps
3 sets

Lat pull down.
Neutral grip, shoulder width
5 x 12 @ 55kg (2-3RIR)

Lying leg curls
5 x 12 reps (2-3RIR)

Just made it through session due to hunger/blood sugar. Felt like stomach was eating itself by the end. Will use a carb powder + electrolytes mix next time
 
Npcclassicphysique champ said:
@Ringworm1 really good shoulder pess but try not to go 5-7 range, always lower weight and higher reps so no injury bro :)
Click to expand...
Thanks mate,
They are slower / controlled reps with strength my main focus over size. Following a set program which gets reviewed weekly, But will definitely take this on board 😄
 
Alright,
Crazy week this one been but we are back.
Managed to train Monday 6 days ago and have only been back in the gym yesterday and today.

A mixture of work stress, turinabol evaporating appetite and tren ace giving me insomnia,paranoia and some extreme fetish that came out of no where and has taken the week to subside after stopping 😬🙏🏻

Backed down to Sust,mast prop now trying to shake lethargy and regain appetite.

Weight is holding steady which is surprising for only getting 1-2 meals in each day.

Monday session below, nothing special just my rehab work with coach :

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 2 x 15 ( between safety’s in rack )
Kettlebell bottoms up press



Exercises:
Dumbbell chest press 3 x 8
Machine chest press 4 x 6
Db flys 2 x 10

Cable face pulls superset tricep pulldowns
2 x 10-12

It was the first day after no sleep I believe, Monday.. Good session but the fireworks cracked off after this

I will update yesterday and todays workouts shortly
 
Ringworm1 said:
Alright,
Crazy week this one been but we are back.
Managed to train Monday 6 days ago and have only been back in the gym yesterday and today.

A mixture of work stress, turinabol evaporating appetite and tren ace giving me insomnia,paranoia and some extreme fetish that came out of no where and has taken the week to subside after stopping 😬🙏🏻

Backed down to Sust,mast prop now trying to shake lethargy and regain appetite.

Weight is holding steady which is surprising for only getting 1-2 meals in each day.

Monday session below, nothing special just my rehab work with coach :

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 2 x 15 ( between safety’s in rack )
Kettlebell bottoms up press



Exercises:
Dumbbell chest press 3 x 8
Machine chest press 4 x 6
Db flys 2 x 10

Cable face pulls superset tricep pulldowns
2 x 10-12

It was the first day after no sleep I believe, Monday.. Good session but the fireworks cracked off after this

I will update yesterday and todays workouts shortly
Click to expand...
@Ringworm1 crazy week but you back at training, nice.
Your training I see reps and sets, how about weights? can you share those please next time around
lets try to see how strong you get :D

No sleep? why arent you getting sleep?
 
Saturdays session ( 2 days ago )
Day 2 of the week.

Enjoying the second week of the program, now we have most baselines all weights/reps are preprogrammed.


Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)

60kg x 14
60kg x 12
80 x 5
100 x 3

130kg x 8
130kg x 8
130kg x 8
130kg x 8

RDL with 5sec eccentric

85kg x 8 (5-1-3-1)
85kg x 8
85kg x 8
85kg x 8

Walking lunges with dumbbells

18kg X 16 steps ( 2 RIR)
20kg X 16 steps

Laying leg curls

63kg x 6 (2 RIR )
71kg x 6
71kg x 6

- unusual rep range, took a few attempts to find weights heavy enough for 6 controlled with 2 x RIR

Cable crunches
3 x 20,15,12

Standing calf raise machine/45 degree
Machine plus 20kg x 20
Machine plus 40kg x 20
Machine plus 60kg x 11
Machine plus 60kg x 7

First session since Monday, was on about 3-4 hours sleep but pushed through. Weights felt fine just abit hard to focus 🙏🏻
 
Sundays session ( yesterday )
Got maybe 5-6 hours sleep and starting to feel ALOT better.

*15mins of stretching/mobility work

Dumbbell shoulder press
All reps with dumbbells to shoulder,Full ROM with pause

16kg x 15
20 x 10
26 x 8
30 x 8

36kg x 8
38 x 8
38 x 8
42 x 4

MTS chest press ( Machine )

30kg side x 14-16
35 x 8
25 x 14

Dumbbell side raises Superset rear flys

12kg x 14 reps, 8kg x 9reps
12 x 12, 8 x 10
10 x 12, 7 x 9
8 x 14, 7 x 11

30 degree bench, Dumbbell Scap pull

20 x 8-12
4 sets

Bicep cable curls Superset tricep pushdowns

10-12 reps ea x 5 sets
Worked these in with the wife

Painfull pump

A lot better session,
Full day of eating. Spent the afternoon on mountain bikes with kids along the beach side 👌🏻
 
you're to type a dude I wish I could train with you are a beast
 
food looks terrific as well
 
I love how you're getting a proper micro nutrients
 
terrific looking food you're making me hungry
 
Ringworm1 said:
Alright,
Crazy week this one been but we are back.
Managed to train Monday 6 days ago and have only been back in the gym yesterday and today.

A mixture of work stress, turinabol evaporating appetite and tren ace giving me insomnia,paranoia and some extreme fetish that came out of no where and has taken the week to subside after stopping 😬🙏🏻

Backed down to Sust,mast prop now trying to shake lethargy and regain appetite.

Weight is holding steady which is surprising for only getting 1-2 meals in each day.

Monday session below, nothing special just my rehab work with coach :

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 2 x 15 ( between safety’s in rack )
Kettlebell bottoms up press



Exercises:
Dumbbell chest press 3 x 8
Machine chest press 4 x 6
Db flys 2 x 10

Cable face pulls superset tricep pulldowns
2 x 10-12

It was the first day after no sleep I believe, Monday.. Good session but the fireworks cracked off after this

I will update yesterday and todays workouts shortly
Click to expand...
@Ringworm1 extreme fetishes sounds rough lol
 
That is why i dont understand the sides just arent worthy of the muscle you gain imo, i want to enjoy my cycles not go through hell and feel like shit.
 
Tuesdays session, late but better then never.
Shoulder rehab is going well. Rotator and scapula work is coming along nicely and may be able to start bench pressing shortly 🙏🏻

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 3 x 20 reps (between safety’s in rack ) - This is an underrated exercise, the pump and stability work needed was huge with this
Kettlebell bottoms up press 4 x 6kg


Exercises:
40kg Dumbbell chest press 5 x 5
80kg Machine chest press 3 x 14,12,8
14kg Db flys 3 x 14,10,9

Cable face pulls superset tricep pulldowns
4 x 10-12 ea

These workouts are done with a PL coach

The supplements from @DofRandD are working a treat, strength and recovery climbing every session now.
Work is abit chaotic coming into Christmas, so I’m struggling to get all 4 of my sessions in weekly.
No set days currently which is frustrating but I’m working on it.
 
nice bro stinging to get on that bench i bet
 
Ringworm1 said:
Tuesdays session, late but better then never.
Shoulder rehab is going well. Rotator and scapula work is coming along nicely and may be able to start bench pressing shortly 🙏🏻

Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 3 x 20 reps (between safety’s in rack ) - This is an underrated exercise, the pump and stability work needed was huge with this
Kettlebell bottoms up press 4 x 6kg


Exercises:
40kg Dumbbell chest press 5 x 5
80kg Machine chest press 3 x 14,12,8
14kg Db flys 3 x 14,10,9

Cable face pulls superset tricep pulldowns
4 x 10-12 ea

These workouts are done with a PL coach

The supplements from @DofRandD are working a treat, strength and recovery climbing every session now.
Work is abit chaotic coming into Christmas, so I’m struggling to get all 4 of my sessions in weekly.
No set days currently which is frustrating but I’m working on it.
Click to expand...
@Ringworm1 rehab is good man :) i hope to see you get higher on the volume
 
Today session:
Missed last weeks lower body B,
So ran it today. Overall a good workout, few niggles but feeling smooth.


Deadlifts - Texas bar - calibrated plates

Warm up:
60kg x 12
60kg x 12
100kg x 5
140kg x 5

Working sets:
( 5 sec eccentric )

187.5kg x 5 (412lb)
187.5kg x 5
187.5kg x 5
187.5kg x 5

Safety squat bar - paused

60kg x 10
90kg x 8
90kg x 8

Hyper extension

BW x 12 x 3 sets

Lat pull down.
Neutral grip, shoulder width

5 x 12 - 55,60kg

Seated leg curls

3 x 12 reps @ 58kg (1-2 RIR)

200g Salmon, 250g baked potatoes, 1/2 tomato, 1/2 avacado post workout 👌🏻
 
Eddie Haskell said:
@Ringworm1 rehab is good man :) i hope to see you get higher on the volume
Click to expand...
Thanks Mate, second upper body session has a lot more. These sessions are purely focused/changing to get me bench pressing again.
Only been back training 6-7 months,3-4 months serious after 4 years off 😁
 
Ringworm1 said:
Today session:
Missed last weeks lower body B,
So ran it today. Overall a good workout, few niggles but feeling smooth.


Deadlifts - Texas bar - calibrated plates

Warm up:
60kg x 12
60kg x 12
100kg x 5
140kg x 5

Working sets:
( 5 sec eccentric )

187.5kg x 5 (412lb)
187.5kg x 5
187.5kg x 5
187.5kg x 5

Safety squat bar - paused

60kg x 10
90kg x 8
90kg x 8

Hyper extension

BW x 12 x 3 sets

Lat pull down.
Neutral grip, shoulder width

5 x 12 - 55,60kg

Seated leg curls

3 x 12 reps @ 58kg (1-2 RIR)

200g Salmon, 250g baked potatoes, 1/2 tomato, 1/2 avacado post workout 👌🏻
Click to expand...
@Ringworm1 deads are powerful man :)
clean food too salmon with avocado
Ringworm1 said:
View attachment 60918
Click to expand...
NICE! meal man
Ringworm1 said:
Thanks Mate, second upper body session has a lot more. These sessions are purely focused/changing to get me bench pressing again.
Only been back training 6-7 months,3-4 months serious after 4 years off 😁
Click to expand...
you're doing well on such a short time back man :) happy you sharing with the EVO family
 
5am session this morning.
Upper body B

Shoulders and elbows abit sore from yesterday,pushed through well.

Dumbbell shoulder press

17.5kg x 12
22kg x 10
27.5kg x 6
32kg x 4


Working sets (82lb)
37.5 x 8
37.5 x 7
37.5 x 6 - RH shoulder had a pinch



Cybex incline plate chest press
60kg x 12
80kg x 10
80kg x 7
60kg x 14

Dumbbell side raises
10kg x 10-12 reps
4 sets

Rear delts/reverse pec deck

22.5kg x 14-16 reps with squeeze
4 sets

EZ curl BAR curls Superset V bar- tricep pushdowns

35kg x 10-12 ea
Superset
45kg x 12-14

x 4 sets
 
7am session today- feeling the fatigue as day 3 in a row. This weeks training has been scattered and bunched up but I’ve got it all done to prescribed weights/reps.

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats
60kg x 12
60kg x 12
80kg x 3
110kg x 3

Working sets :
140kg x 8
140kg x 8
140kg x 8
140kg x 8

RDL - 5 sec eccentric

90kg x 8
90kg x 8
90kg x 8
90kg x 8

( 5 sec eccentric with 1 sec pause at bottom )

Walking dumbbell lunges

20kg X 16 steps - Made it 5 and knee felt like it was stretching, pulling to one side. Stopped these after 5 steps

Hammer strength Laying leg curls

46kg x 6
61kg x 12
61kg x 10
61kg x 10
(Aiming for 4 sec eccentric, most are 2-3. Hamstrings were really tired )

Cable crunches

3 x 20,15,12

Cybex Hacksquat - calf raises

80kg x 12-14
6 sets

Overall a great session, using a different gym as they have a crèche open Sundays.

Peds brought down to 600 sust, 455 mast prop weekly now over daily injections.
Feeling a lot better, no Ai and bloat has settled.
Fasted weight 95.6kg

Appetite still hasn’t come back but it’s getting better 🙏🏻
 
Ringworm1 said:
5am session this morning.
Upper body B

Shoulders and elbows abit sore from yesterday,pushed through well.

Dumbbell shoulder press

17.5kg x 12
22kg x 10
27.5kg x 6
32kg x 4


Working sets (82lb)
37.5 x 8
37.5 x 7
37.5 x 6 - RH shoulder had a pinch



Cybex incline plate chest press
60kg x 12
80kg x 10
80kg x 7
60kg x 14

Dumbbell side raises
10kg x 10-12 reps
4 sets

Rear delts/reverse pec deck

22.5kg x 14-16 reps with squeeze
4 sets

EZ curl BAR curls Superset V bar- tricep pushdowns

35kg x 10-12 ea
Superset
45kg x 12-14

x 4 sets
Click to expand...

Ringworm1 said:
7am session today- feeling the fatigue as day 3 in a row. This weeks training has been scattered and bunched up but I’ve got it all done to prescribed weights/reps.

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats
60kg x 12
60kg x 12
80kg x 3
110kg x 3

Working sets :
140kg x 8
140kg x 8
140kg x 8
140kg x 8

RDL - 5 sec eccentric

90kg x 8
90kg x 8
90kg x 8
90kg x 8

( 5 sec eccentric with 1 sec pause at bottom )

Walking dumbbell lunges

20kg X 16 steps - Made it 5 and knee felt like it was stretching, pulling to one side. Stopped these after 5 steps

Hammer strength Laying leg curls

46kg x 6
61kg x 12
61kg x 10
61kg x 10
(Aiming for 4 sec eccentric, most are 2-3. Hamstrings were really tired )

Cable crunches

3 x 20,15,12

Cybex Hacksquat - calf raises

80kg x 12-14
6 sets

Overall a great session, using a different gym as they have a crèche open Sundays.

Peds brought down to 600 sust, 455 mast prop weekly now over daily injections.
Feeling a lot better, no Ai and bloat has settled.
Fasted weight 95.6kg

Appetite still hasn’t come back but it’s getting better 🙏🏻
Click to expand...
@Ringworm1 i like the squats but you did 12 > 3 with it, try doing 20>6 range for a bigger pump :D
how is the food intake?

Also why are you doing ED injections with sustanon? or did I misread
 
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