Jabbbed yesterday
felt like superman this morning. Unsure if that’s related but felt great regardless. Got a good sleep and over 12k steps yesterday on my day off from work. 
Yeah man, all the fkn time haha I just try to power through them which leads to more irritation amongst the injuries especially my wrists and forearms
Yeah that sucks! You are doing well to push through all that and not let it stop you. Some people would just say it’s all too hard and give up.Yeah man, all the fkn time haha I just try to power through them which leads to more irritation amongst the injuries especially my wrists and forearms
Limited to how much I can bicep curl and grip strength wise it’s no where near what it used to be pre accident but I also don’t use a hammer anymore so
Surprisingly, no issues with my back / neck or right knee considering the damage done to them
In a sense I’m lucky but at the same time I don’t feel lucky if that makes sense
sometimes I wish I had that mentality
but I just hate to admit defeat. Just gotta pick yourself and continue to push within the limits and then some occasionally to break through roadblocks etc
@CypherOCE hows your training going post jab man?Jabbbed yesterday
Gym today was phenomenal, pump was great even hit some abs right at the end of the workout.
See how I go and if I get any PIP by tomorrow morning / afternoon. But so far so good.
So far so good! Not pain at all back to loving life again@CypherOCE hows your training going post jab man?
had a great chest day yesterday, already very sore with DOMS and the pump after cable flys was fantastic really loving the flys atm
please post some training updates for our EVO familySo far so good! Not pain at all back to loving life again
@CypherOCE you doing all 10 reps? I see the overheads you did 3 x10? i would for sure up some to 15 man
Will be hitting legs later today just pulling apart a fireplace before I rebrick it - gotta keep the wife happy with her redesigns of the house
I thought it was pretty average
turned out to be effective enough, who would’ve guessed that less was more 
@CypherOCE awesome work right here!
Will be hitting legs later today just pulling apart a fireplace before I rebrick it - gotta keep the wife happy with her redesigns of the house
you look tight at 86 kg real tight and muscle is popping @CypherOCE , day by day leaner bro
) and hit shoulders this morning with a quick 20 minute incline walk at 12% @ 6kph. 
lots of protein in that meal prep I like the chicken, 3 legs is hardcore protein level @CypherOCE perfectSmall update since I'm pushing for time and work is hectic
Smashed out legs last night (feeling it today every time I get up from sitting
Will be incorporating that going forward for added exercise.
Further update to the MCT saga and the allergy, found another Aussie vendor who has very generously whipped up some test400 in GSO and some tren ace for use at a later stage.
Just wanted to give him a big shoutout because I am very grateful for his willingness to help me out of my predictament so a MASSIVE thank you to @Sydneycitysupplements
Will be using his supplies going forward
I'll be posting bloods etc when they're in hand but really looking forward to getting back into the swing of things and cutting as much as humanly possible before a big growth phase
Some food below; this will be part of dinners for the week still aiming for the 200p 50-75c and 50f. Overall cals to be around 1800-1900 give or take.
View attachment 59146
Hit 232p yesterday! and 23clots of protein in that meal prep I like the chicken, 3 legs is hardcore protein level @CypherOCE perfect
232 protein is perfect push to 240-50 evenHit 232p yesterday! and 23c
Much better split amongst the cals i think and wasn't feeling hungry at all
Will definitely try! Thanks Lev232 protein is perfect push to 240-50 even
update usWill definitely try! Thanks Lev
he graciously made up what I need with GS oil 
@CypherOCE quick gym is fine by us manQuick updates as as getting absolutely slammed work wise this week.
Still hitting the gym albeit very quickly, in and out in about an hour or so as I'm pulling 14/15 hour days currently.
Food wise still good and I've been pinning again thanks to @Sydneycitysupplements
Might have to take a rest day tomorrow and go for a run along the creek or something to distress a little
Pinning with GSO products supplied exclusively by @Sydneycitysupplements now so no more MCT issues
Yeah that's about it really for now I'll get this back on track over the weekend since I have a week off work
but no mct you alright now?
No MCT, feeling much better. No more pain and exercise is fine again@CypherOCE quick gym is fine by us man
dat is perfectos man
Abz, I'm not taking anywhere near those amounts it was revised down after further advice from other people.
already realised I need some proper direction and guidance just didn't know where to turn to get it initially.
Sorry, I probably fkd it up
most days are under 30c
@CypherOCE great lets see how your training goes share actual training please manTook the day off today and went for a run around my normal river route
3.5kms each way so 7km in total.
Went alright, diet has been ehh, haven't had the time to dedicate to meal prep this week but I've still been hitting 230+ p a day.
Carbs has been drastically low and probably why I feel hungry and crappy
Fats always hovering around 50 or so depending on food choice etc
Another long day for work tomorrow but I have Saturday through to Thursday afternoon off work so that's my reset before the final charge to December breakup.
Weight wise: haven't really noticed a drop in terms of scale amount but I've clearly lost weight as I used to fit a 34 waist pants really well now they're swimming on me and I could probably fit nicely into a pair of 30s now.
Maybe a few more kilos to go and then maintain over the new years break find a good coach and hit a really strong bulk.
Training: ill hit either shoulders or legs in the AM before work and also pin again or pin tonight when I get home.
Training today was good, hit shoulders and got a great pump. Bit pressed for time but work can wait@CypherOCE great lets see how your training goes share actual training please man
and whats your actual meals? share please
getting sick of their BS this week 
no matter you did amazing this week @CypherOCE good volume broTraining today was good, hit shoulders and got a great pump. Bit pressed for time but work can wait
Meal wise its just chicken veggies, steak veggies, eggs etc. Nothing flash just basic because I haven't had the time to dedicate to a good prep for this week.
Work wise everyday this week upwards of 20k steps and 14 hour average days—physically and mentally drained is an understatement this week
dumbell shoulder press @ 35kg
Rep range: 10
3 x front raises - 15kg straight bar
Rep range: 10
First set: 10
Second set: 12
Third set: 10
5 x side lateral raise with dumbells - 9kg
First set: 10
Second set: 12
Third set: 10
Fourth set: 12
3 x machine lateral raises - 32kg
First set: 15
Second set: 15
Third set: 13
3 x face pulls with rope on the cable machine
Rep range: 10 @ 60kg
First set: 10
Second set: 10
Third set: 10
3 x cable lateral raises
3 sets x 9kg
3 x reverse flys on the peak deck machine
3 sets until failure each time
6 x dumbell shrugs - 50kg
3 x ab crunch machine @ 57kg
Thank you!no matter you did amazing this week @CypherOCE good volume bro
This is still an update brother, lets us know ur busy, it is still helpfulNo updates today - cousins bucks party
Back to normal operating tomorrow hopefully depending on how I feel after tonight
They mean specific meals. Do it when you get home.Training today was good, hit shoulders and got a great pump. Bit pressed for time but work can wait
Meal wise its just chicken veggies, steak veggies, eggs etc. Nothing flash just basic because I haven't had the time to dedicate to a good prep for this week.
Work wise everyday this week upwards of 20k steps and 14 hour average days—physically and mentally drained is an understatement this week
dumbell shoulder press @ 35kg
Rep range: 10
3 x front raises - 15kg straight bar
Rep range: 10
First set: 10
Second set: 12
Third set: 10
5 x side lateral raise with dumbells - 9kg
First set: 10
Second set: 12
Third set: 10
Fourth set: 12
3 x machine lateral raises - 32kg
First set: 15
Second set: 15
Third set: 13
3 x face pulls with rope on the cable machine
Rep range: 10 @ 60kg
First set: 10
Second set: 10
Third set: 10
3 x cable lateral raises
3 sets x 9kg
3 x reverse flys on the peak deck machine
3 sets until failure each time
6 x dumbell shrugs - 50kg
3 x ab crunch machine @ 57kg
pics of party if possible broNo updates today - cousins bucks party
Back to normal operating tomorrow hopefully depending on how I feel after tonight
@CypherOCE
I second this!!!!!!pics of party if possible bro
I think I'll try this variation of them out! I'm
Usually the air fryer so any fat can drop down and off the chicken
I like air fryer always legit for steak haha @CypherOCEUsually the air fryer so any fat can drop down and off the chicken
I haven't had boiled chicken in years! Bring back find memories of cutting weight for muay Thai
I’ve never put one in the AF! I’ll have to try this out.I like air fryer always legit for steak haha @CypherOCE
Love thisTraining today was good, hit shoulders and got a great pump. Bit pressed for time but work can wait
Meal wise its just chicken veggies, steak veggies, eggs etc. Nothing flash just basic because I haven't had the time to dedicate to a good prep for this week.
Work wise everyday this week upwards of 20k steps and 14 hour average days—physically and mentally drained is an understatement this week
dumbell shoulder press @ 35kg
Rep range: 10
3 x front raises - 15kg straight bar
Rep range: 10
First set: 10
Second set: 12
Third set: 10
5 x side lateral raise with dumbells - 9kg
First set: 10
Second set: 12
Third set: 10
Fourth set: 12
3 x machine lateral raises - 32kg
First set: 15
Second set: 15
Third set: 13
3 x face pulls with rope on the cable machine
Rep range: 10 @ 60kg
First set: 10
Second set: 10
Third set: 10
3 x cable lateral raises
3 sets x 9kg
3 x reverse flys on the peak deck machine
3 sets until failure each time
6 x dumbell shrugs - 50kg
3 x ab crunch machine @ 57kg
@CypherOCE Solid work right here!Training today was good, hit shoulders and got a great pump. Bit pressed for time but work can wait
Meal wise its just chicken veggies, steak veggies, eggs etc. Nothing flash just basic because I haven't had the time to dedicate to a good prep for this week.
Work wise everyday this week upwards of 20k steps and 14 hour average days—physically and mentally drained is an understatement this week
dumbell shoulder press @ 35kg
Rep range: 10
3 x front raises - 15kg straight bar
Rep range: 10
First set: 10
Second set: 12
Third set: 10
5 x side lateral raise with dumbells - 9kg
First set: 10
Second set: 12
Third set: 10
Fourth set: 12
3 x machine lateral raises - 32kg
First set: 15
Second set: 15
Third set: 13
3 x face pulls with rope on the cable machine
Rep range: 10 @ 60kg
First set: 10
Second set: 10
Third set: 10
3 x cable lateral raises
3 sets x 9kg
3 x reverse flys on the peak deck machine
3 sets until failure each time
6 x dumbell shrugs - 50kg
3 x ab crunch machine @ 57kg
@CypherOCE no dinner pic is fine I can imagine skewers hahaTraining: Shoulders & Traps
4 x dumbells shoulder press @ 20kg
(nursing a injury, I've strained something around the bottom of my traps /lat and its still a little sore)
2 x machine shoulder press @ 50kg
Rep range: 10
First set: 10
Second set: 10
4 x side lateral raise with dumbells - 8kg
First set: 13
Second set: 12
Third set: 10
Fourth set: 12
3 x face pulls with rope on the cable machine
Rep range: 10-12 heavy sets @ 64kg
First set: 10
Second set: 10
Third set: 10
Really enjoyed this one tonight, great pump!
3 x reverse flys on the peak deck machine
3 sets until failure each time
3 x shrugs - 60kg
Rep range: 10 or more until my grip fails
First set: 12
Second set: 13
Third set: 13
Abs:
2 x ab crunch machine @ 64kg
2 x 42kg
2 x 20kg
Side to sides for 30 seconds trying to touch my heels and pause for the obliques
And finally to finish the night session off I hit some cardio with 12% incline @ 6kph. This one was the final nail in the coffin, I don't know why but it smashed me
Didn't take a pic of dinner tonight but we made some chicken skewers with vegetables and had a salad on the side, it was delicious! Absolutely devoured it
but take a pic next time please
No planks it was already 11:30pm when I finished cardio, really late session but I didn't want to miss it@CypherOCE no dinner pic is fine I can imagine skewers haha
strong training i like the ab time, did you do some planks?
updates us tomorrow manRan out of time today to shit back before work but possibly tonight depending on how I feel after work, if not definitely tomorrow morning.
Went for a run this morning which was good just need to keep the intensity up and keep getting the weight down
Been lazy the last week since I’ve been off work. stepped outside the diet a lot. Need to kick myself in the arse and get back on track
vascularity is still crazy though I can see everything down my forearms/arms and across my front delts and that’s always been n outraging me to keep progressing
back day looks good but lat pull downs try 1 set behind the neck as well next time @CypherOCE
Many of us get lazy, get back on the horse, you will get there with the EVO family supportBeen lazy the last week since I’ve been off work. stepped outside the diet a lot. Need to kick myself in the arse and get back on track
Got discouraged I was still at 87kg and let loose
Starting more dedicated cardio after gym twice a week and will ramp it up over 2/3 weeks time with either more time or an extra day
a few food pics would be great broI can try that! Thanks for the tip!
About to hit the shops for food for the week ahead after I stop by a house auction
its bloody delicious.
@CypherOCE burrito bowls, I tried straight burrito before with low carb wrap was not bad, will try this tooNo training this weekend unfortunately but ill be back in their tomorrow for shoulders, abs and cardio first thing tomorrow morning.
i was busy around the house and had work today which was a workout in itself
Prepped food for the week! also had a fantastic pork loin roast for dinner with veggies
Sleep last night was dog shit but admittedly I didn't get into bed until 11:30pm and had to be up by 5:40am. So poor quality sleep makes sense.
Photos below of meals and dinner and today's steps etc
Also included the recipe for anyone who wants to try a new meal
@CypherOCE when are you taking your last dose of clenbuterol, what time?
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