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JackedPingu

JackedPingu

Team Raptor
Raptor Labs VIP
EVO Logger
Hello all, first I'd like to say I am not sponsored nor endorsed by Hybrid Labs however I am running their gear. I log on another forum and thought I'd also bring it here; fair warning I will transport the existing logs over as well as the long read of my journey.

Hey gents,

Been slowly working up the guts to post my log and progress. It has been a super long road, I was stuck in a vicious cycle of bad mental health, under eating and over exercising.

I joined my coach nearly 2 years ago as a natural to get back on the right path to eventually compete next year.

From here I’ll keep it short cause I’m not complaining but I love to hype others up and show them it can be done as well.

My starting point at 110kg, 27 yeas old at roughly 5’9-5’10.
ibb.co

I’ll only show some photos but you can imagine the process it has been to get my hormones back in check and my metabolism functioning properly again after the damage I did.
The progress below took about a year and was natural, getting to the lows of 86kg
ibb.co

ibb.co

​

ibb.co

​

ibb.co

These pictures are where the natural journey comes to an end.

Earlier this year I decided it was time to hop on and start prepping for my first show next year in September. I’m currently sitting at 96.8kg with the intention of getting nice and lean to then put on as much tissue as possible for my first show.

These pictures are quite recent however the intention of this post is to help also hold myself accountable and to learn how to pose as well.

ibb.co

ibb.co

​


I am happy to share more progress pictures if anyone wants to see more but I wanted to take a different approach with my introduction as I am a bit of a meme in the chat but I love making others laugh and just being light hearted and serious when I need to be.

I am working with a coach, taking proper protocols and getting bloods done as well as I am extremely sensitive to hormones and e2

I’m currently running 135mg test e split up 3x weekly, 420mg primo also split up 3x weekly, 600mg carnitine split morning and pre workout as well as currently on 40mcg clen slowly ramping up to a max dose of around 80mcg.

Currently on training days I eat 2328 calories with a break down of 217g protein, 295 carbs, 30g fat and whilst this is low the intention is to drop some bodyfat quickly and then introduce some more calories.

Rest days are 1926 calories, 247g protein, 108g carbs and 53g fat.

I’m currently completing 35 min LISS 6x a week minus leg day plus walking the dog as well as morning cardio for 15-30 mins, as I work from home my steps are lower so I make this up with extra time on the spin bike at home.

From tonight I’ll start posting workout logs, better photos and from Saturday I’ll post my check in photos as well, I’m not looking fantastic first thing but I want this log to help keep me on track.

Thanks for coming to my Ted talk and much love gents.

This post was as of 24/10/2024
 
Hit chest, tris and some lateral raises at the end tonight.

After my brief chat in the chat earlier I took my incline press slower and really focused on getting deep into the stretch, I hit the same reps as last week but with much better form and control.

ibb.co

ibb.co


I’ve included my feeder sets as to what I do for warm up, they are generally my first 3 sets.

24 Oct 2024

Small stack rear delt flies
1.25 x 15 Did second
1875 x 5
5 x 15
3.75 x 14
3.75 x 7

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
16875 x 11
15 x 11

Incline Dumbbell Press
18 x 10 had to do first
28 x 5
36 x 2
40 x 8 Better form
36 x 8

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 Extra fatigued and extra weight
33 x 15

Long d handle tricep extension
2.5 x 10 Dif cables
5 x 7
10 x 12 Harder cables. Up on regular
7.5 x 11
5 x 12

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 4
10 x 15
10 x 7

Happy to provide context to the rep ranges.
 
25/10/2024

evening all, legs and core today.

On the left is weight in KG, thought I’d specify even tho it’s probably not necessary 🤣

As always everything minus crunches first 3 sets were feeder sets.


25 Oct 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 15 (15-20 rep range)
115 x 12 (12-15 rep range)

High decline bench crunches
0 x 5
10 x 15 (15-20 rep range)
0 x 10 (12-15 rep range) clen cramps got me here at the end, I’ve already added in taurine this week.

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range with 3 second eccentrics set 1)
68 x 13 (12-15 rep range)

Leg Press
90 x 15
170 x 7
210 x 3
290 x 12 (10-12 rep range with Set 1: 4 second eccentrics, 1 second pause in peak stretch)
250 x 10 (10-12 rep range)

RDL
60 x 10
80 x 8
100 x 5
120 x 7 (8-10 rep range)
90 x 10 (12-15 rep range)

Being completely honest I’ve been struggling with RDLs and have been constantly working on my form, next week I’m probably going drop the weight back again and hyper focus on form.

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range - constant tension 2020 tempo)
54 x 8 (rest 30 seconds, to failure - tempo as above)

I’ll post my check in tomorrow morning and then I’ll leave it 4 weeks between posting checkins.

Arms and rear delts tomorrow afternoon.

Have a great night all
 
Evening again, trained arms and rear delts this arvo.

Due to all the sickness I’ve had and life it’s my first Saturday sesh in a bit, not an excuse but owning it and being fully accountable to not let it be the case anymore.

Weight on the left in kg, reps on the right - F for feeder set and w for working set.

26 Oct 2024

Single arm dumbbell curl
6 x 15 - F
7 x 7 - F
8 x 3 - F
9 x 15 - W - 3 second eccentrics and 2 second hold in peak contraction (leaning with dumbbell away form body) (15-20 rep range)
7 x 12 - W (12-15 rep range)

Single arm tricep pushdown
2.5 x 10 - F
5 x 7 - F
10 x 16 - W - 3 second eccentrics and 2 second hold in peak contraction (15-20 rep range)

Wide grip cable ez curl
10 x 10 - F
15 x 7 - F
21 x 3 - F
24.5 x 10 - W - 3 second eccentrics (10-12 rep range)
17.5 x 8 - W - 3 second eccentrics (to failure after 20 seconds rest from prior set)

Long d handle tricep extension
5 x 10 - F
12.5 x 13 - W - 3 second eccentrics (10-12 rep range)
7.5 x 13 - W - 3 second eccentrics (15-20 rep range)

Single arm preacher machine curl
5 x 10 - F
10 x 7 - F
15 x 2 - F
17.5 x 10 - W - 2 second pause in peak stretch (12-15 rep range)
12.5 x 12 - W - 2 second pause in peak stretch (12-15 rep range)

Small stack rear delt flies
1.25 x 15 - F
1.87 x 7 - F
4.35 x 18 - W (15-20 rep range)
3.75 x 13 - W (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 15 W - constant tension - 2020 tempo (15-20 rep range)

thanks for coming lads.
 
chest and triceps tonight, honestly not my best session; had a terrible nights sleep and felt a little off all day but no excuses we still turned up and got it done; currently doing my 35mins LISS as I pop this up.

28 Oct 2024

Cable lateral raise
1.25 x 15
3.75 x 7
6.25 x 16 (15-20 rep range)
3.75 x 13 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 8 (10-12 rep range) this is new to my program and things have changed order as well.
80 x 10 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 10 (10-12 rep range)
30 x 12 (10-14 rep range)

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
33 x 18 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 8 since the changed order to the above my triceps have been extra fatigued and probably going to have to drop the weight again (12-15 rep range)
7.5 x 8 (12-15 rep range)

Pushdowns
12.5 x 10
21 x 12 (10-12 rep range)

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 15 (15-20 rep range)
115 x 7 (20 sec rest from prior set to failure)

early night for me tonight, thanks for reading.
 
Another day of feeling pretty average and very tired, I think it’s my e2 being low and the coach has been informed of my current state; I’m getting bloods done to confirm anyway.

The missus tempted me with Chinese takeaway and pizza but I am persisting with the cut and sticking to plan; doing my 35 mins of LISS again as I put this up.

Back and biceps tonight.

29 Oct 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 17 (15-20 rep range)
40 x 14 (12-15 rep range)

Single hand d underhand pull-down (dual pulley system)
2.5 x 10
6 x 7
9.5 x 3
15 x 13 (12-15 rep range)
11.5 x 12 (12-15 rep range)

Single arm d handle cable row (dual pulley system)
2.5 x 10
6 x 7
9.5 x 3
18 x 10 (10-12 rep range)
13 x 11 (10-12 rep range)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
25 x 11 (10-12 rep range)
20 x 10 (12-15 rep range)
15 x 13 (12-15 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 13 (15-20 rep range)
7 x 10 (12-15 rep range)
5 x 13 (15-20 rep range)

Dual d handle small stack bicep curl
6.25 x 11 (12-15 rep range)
3.75 x 12 (12-15 rep range)

Small stack rear delt flies
4.35 x 15 (15-20 rep range) upped this session after hitting max rep range last week.
2.5 x 13 (12-15 rep range)

Tomorrow is rest day so only cardio, I’ll be back on Thursday.
 
Back for another update, chest and tris with a side of lateral raises tonight.

As always doing my 35 mins of LISS whilst I pop this up.

Unfortunately another dogshit sleep last night but slept okay Tuesday night, I found and used my last serve of pre-workout for this session.

31 Oct 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
5 x 18 (15-20 rep range)
3.75 x 15 (15-20 rep range)
3.75 x 5 (20 second rest after last set & to failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
16875 x 15 (12-15 rep range)
15 x 12 (10-12 rep range)

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 8 (6-10 rep range) really focusing on proper form here before maxing reps out; every week getting stricter.
36 x 7 (8-12 rep range)

I found tonight after hitting the max rep range on decline cables my chest was more fatigued than usual but I pushed through to make everything work as much as possible.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 10 (12-15 rep range)
7.5 x 12 (10-12 rep range)
5 x 14 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 15 (15-20 rep range)
10 x 7 (20 second rest and to failure)

Have a great night all.
 
Now that we are up to date, I am missing yesterdays leg session and todays arm/rear delt session.

I was curious to if I should post every workout like this or leave it for notable updates now that we have an established baseline?

As of today 02/11/2024:

Clen up to 60MCG

Training day calories down to 2134 calories, 223g of protein, 203g carbs and 42g of fat
Rest day calories similar with 1920 calories, 244g of protein, 88g carbs and 63g fat.

Small change with my morning shake being replaced with eggs and oats replacing my post workout cream of rice to help appetite supression/feeling fuller.

Avocado before bed with my last meal to help digestion also.

Getting bloods done Monday to check on everything and to also see if we take dosages up or leave where they are more so for test.
 
JackedPingu said:
Hello all, first I'd like to say I am not sponsored nor endorsed by Hybrid Labs however I am running their gear. I log on another forum and thought I'd also bring it here; fair warning I will transport the existing logs over as well as the long read of my journey.

Hey gents,

Been slowly working up the guts to post my log and progress. It has been a super long road, I was stuck in a vicious cycle of bad mental health, under eating and over exercising.

I joined my coach nearly 2 years ago as a natural to get back on the right path to eventually compete next year.

From here I’ll keep it short cause I’m not complaining but I love to hype others up and show them it can be done as well.

My starting point at 110kg, 27 yeas old at roughly 5’9-5’10.
ibb.co

I’ll only show some photos but you can imagine the process it has been to get my hormones back in check and my metabolism functioning properly again after the damage I did.
The progress below took about a year and was natural, getting to the lows of 86kg
ibb.co

ibb.co

​

ibb.co

​

ibb.co

These pictures are where the natural journey comes to an end.

Earlier this year I decided it was time to hop on and start prepping for my first show next year in September. I’m currently sitting at 96.8kg with the intention of getting nice and lean to then put on as much tissue as possible for my first show.

These pictures are quite recent however the intention of this post is to help also hold myself accountable and to learn how to pose as well.

ibb.co

ibb.co

​


I am happy to share more progress pictures if anyone wants to see more but I wanted to take a different approach with my introduction as I am a bit of a meme in the chat but I love making others laugh and just being light hearted and serious when I need to be.

I am working with a coach, taking proper protocols and getting bloods done as well as I am extremely sensitive to hormones and e2

I’m currently running 135mg test e split up 3x weekly, 420mg primo also split up 3x weekly, 600mg carnitine split morning and pre workout as well as currently on 40mcg clen slowly ramping up to a max dose of around 80mcg.

Currently on training days I eat 2328 calories with a break down of 217g protein, 295 carbs, 30g fat and whilst this is low the intention is to drop some bodyfat quickly and then introduce some more calories.

Rest days are 1926 calories, 247g protein, 108g carbs and 53g fat.

I’m currently completing 35 min LISS 6x a week minus leg day plus walking the dog as well as morning cardio for 15-30 mins, as I work from home my steps are lower so I make this up with extra time on the spin bike at home.

From tonight I’ll start posting workout logs, better photos and from Saturday I’ll post my check in photos as well, I’m not looking fantastic first thing but I want this log to help keep me on track.

Thanks for coming to my Ted talk and much love gents.

This post was as of 24/10/2024
Click to expand...

JackedPingu said:
Hit chest, tris and some lateral raises at the end tonight.

After my brief chat in the chat earlier I took my incline press slower and really focused on getting deep into the stretch, I hit the same reps as last week but with much better form and control.

ibb.co

ibb.co


I’ve included my feeder sets as to what I do for warm up, they are generally my first 3 sets.

24 Oct 2024

Small stack rear delt flies
1.25 x 15 Did second
1875 x 5
5 x 15
3.75 x 14
3.75 x 7

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
16875 x 11
15 x 11

Incline Dumbbell Press
18 x 10 had to do first
28 x 5
36 x 2
40 x 8 Better form
36 x 8

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 Extra fatigued and extra weight
33 x 15

Long d handle tricep extension
2.5 x 10 Dif cables
5 x 7
10 x 12 Harder cables. Up on regular
7.5 x 11
5 x 12

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 4
10 x 15
10 x 7

Happy to provide context to the rep ranges.
Click to expand...

JackedPingu said:
25/10/2024

evening all, legs and core today.

On the left is weight in KG, thought I’d specify even tho it’s probably not necessary 🤣

As always everything minus crunches first 3 sets were feeder sets.


25 Oct 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 15 (15-20 rep range)
115 x 12 (12-15 rep range)

High decline bench crunches
0 x 5
10 x 15 (15-20 rep range)
0 x 10 (12-15 rep range) clen cramps got me here at the end, I’ve already added in taurine this week.

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range with 3 second eccentrics set 1)
68 x 13 (12-15 rep range)

Leg Press
90 x 15
170 x 7
210 x 3
290 x 12 (10-12 rep range with Set 1: 4 second eccentrics, 1 second pause in peak stretch)
250 x 10 (10-12 rep range)

RDL
60 x 10
80 x 8
100 x 5
120 x 7 (8-10 rep range)
90 x 10 (12-15 rep range)

Being completely honest I’ve been struggling with RDLs and have been constantly working on my form, next week I’m probably going drop the weight back again and hyper focus on form.

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range - constant tension 2020 tempo)
54 x 8 (rest 30 seconds, to failure - tempo as above)

I’ll post my check in tomorrow morning and then I’ll leave it 4 weeks between posting checkins.

Arms and rear delts tomorrow afternoon.

Have a great night all
Click to expand...

JackedPingu said:
Evening again, trained arms and rear delts this arvo.

Due to all the sickness I’ve had and life it’s my first Saturday sesh in a bit, not an excuse but owning it and being fully accountable to not let it be the case anymore.

Weight on the left in kg, reps on the right - F for feeder set and w for working set.

26 Oct 2024

Single arm dumbbell curl
6 x 15 - F
7 x 7 - F
8 x 3 - F
9 x 15 - W - 3 second eccentrics and 2 second hold in peak contraction (leaning with dumbbell away form body) (15-20 rep range)
7 x 12 - W (12-15 rep range)

Single arm tricep pushdown
2.5 x 10 - F
5 x 7 - F
10 x 16 - W - 3 second eccentrics and 2 second hold in peak contraction (15-20 rep range)

Wide grip cable ez curl
10 x 10 - F
15 x 7 - F
21 x 3 - F
24.5 x 10 - W - 3 second eccentrics (10-12 rep range)
17.5 x 8 - W - 3 second eccentrics (to failure after 20 seconds rest from prior set)

Long d handle tricep extension
5 x 10 - F
12.5 x 13 - W - 3 second eccentrics (10-12 rep range)
7.5 x 13 - W - 3 second eccentrics (15-20 rep range)

Single arm preacher machine curl
5 x 10 - F
10 x 7 - F
15 x 2 - F
17.5 x 10 - W - 2 second pause in peak stretch (12-15 rep range)
12.5 x 12 - W - 2 second pause in peak stretch (12-15 rep range)

Small stack rear delt flies
1.25 x 15 - F
1.87 x 7 - F
4.35 x 18 - W (15-20 rep range)
3.75 x 13 - W (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 15 W - constant tension - 2020 tempo (15-20 rep range)

thanks for coming lads.
Click to expand...

JackedPingu said:
chest and triceps tonight, honestly not my best session; had a terrible nights sleep and felt a little off all day but no excuses we still turned up and got it done; currently doing my 35mins LISS as I pop this up.

28 Oct 2024

Cable lateral raise
1.25 x 15
3.75 x 7
6.25 x 16 (15-20 rep range)
3.75 x 13 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 8 (10-12 rep range) this is new to my program and things have changed order as well.
80 x 10 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 10 (10-12 rep range)
30 x 12 (10-14 rep range)

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
33 x 18 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 8 since the changed order to the above my triceps have been extra fatigued and probably going to have to drop the weight again (12-15 rep range)
7.5 x 8 (12-15 rep range)

Pushdowns
12.5 x 10
21 x 12 (10-12 rep range)

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 15 (15-20 rep range)
115 x 7 (20 sec rest from prior set to failure)

early night for me tonight, thanks for reading.
Click to expand...

JackedPingu said:
Another day of feeling pretty average and very tired, I think it’s my e2 being low and the coach has been informed of my current state; I’m getting bloods done to confirm anyway.

The missus tempted me with Chinese takeaway and pizza but I am persisting with the cut and sticking to plan; doing my 35 mins of LISS again as I put this up.

Back and biceps tonight.

29 Oct 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 17 (15-20 rep range)
40 x 14 (12-15 rep range)

Single hand d underhand pull-down (dual pulley system)
2.5 x 10
6 x 7
9.5 x 3
15 x 13 (12-15 rep range)
11.5 x 12 (12-15 rep range)

Single arm d handle cable row (dual pulley system)
2.5 x 10
6 x 7
9.5 x 3
18 x 10 (10-12 rep range)
13 x 11 (10-12 rep range)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
25 x 11 (10-12 rep range)
20 x 10 (12-15 rep range)
15 x 13 (12-15 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 13 (15-20 rep range)
7 x 10 (12-15 rep range)
5 x 13 (15-20 rep range)

Dual d handle small stack bicep curl
6.25 x 11 (12-15 rep range)
3.75 x 12 (12-15 rep range)

Small stack rear delt flies
4.35 x 15 (15-20 rep range) upped this session after hitting max rep range last week.
2.5 x 13 (12-15 rep range)

Tomorrow is rest day so only cardio, I’ll be back on Thursday.
Click to expand...

JackedPingu said:
Back for another update, chest and tris with a side of lateral raises tonight.

As always doing my 35 mins of LISS whilst I pop this up.

Unfortunately another dogshit sleep last night but slept okay Tuesday night, I found and used my last serve of pre-workout for this session.

31 Oct 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
5 x 18 (15-20 rep range)
3.75 x 15 (15-20 rep range)
3.75 x 5 (20 second rest after last set & to failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
16875 x 15 (12-15 rep range)
15 x 12 (10-12 rep range)

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 8 (6-10 rep range) really focusing on proper form here before maxing reps out; every week getting stricter.
36 x 7 (8-12 rep range)

I found tonight after hitting the max rep range on decline cables my chest was more fatigued than usual but I pushed through to make everything work as much as possible.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 10 (12-15 rep range)
7.5 x 12 (10-12 rep range)
5 x 14 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 15 (15-20 rep range)
10 x 7 (20 second rest and to failure)

Have a great night all.
Click to expand...

JackedPingu said:
Now that we are up to date, I am missing yesterdays leg session and todays arm/rear delt session.

I was curious to if I should post every workout like this or leave it for notable updates now that we have an established baseline?

As of today 02/11/2024:

Clen up to 60MCG

Training day calories down to 2134 calories, 223g of protein, 203g carbs and 42g of fat
Rest day calories similar with 1920 calories, 244g of protein, 88g carbs and 63g fat.

Small change with my morning shake being replaced with eggs and oats replacing my post workout cream of rice to help appetite supression/feeling fuller.

Avocado before bed with my last meal to help digestion also.

Getting bloods done Monday to check on everything and to also see if we take dosages up or leave where they are more so for test.
Click to expand...
@JackedPingu thats a big training push, had to read it for a few times to get it right ;) welcome fully to the EVO family

You look great the transformation is amazing, you leaner bigger stronger and more health, amazing muscle base, you are legit bro ;)

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, we see the base now amazing but how about as you go?
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.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, every 2 weeks lets do progress how lean you get if you can
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 :)
 
JackedPingu said:
Now that we are up to date, I am missing yesterdays leg session and todays arm/rear delt session.

I was curious to if I should post every workout like this or leave it for notable updates now that we have an established baseline?

As of today 02/11/2024:

Clen up to 60MCG

Training day calories down to 2134 calories, 223g of protein, 203g carbs and 42g of fat
Rest day calories similar with 1920 calories, 244g of protein, 88g carbs and 63g fat.

Small change with my morning shake being replaced with eggs and oats replacing my post workout cream of rice to help appetite supression/feeling fuller.

Avocado before bed with my last meal to help digestion also.

Getting bloods done Monday to check on everything and to also see if we take dosages up or leave where they are more so for test.
Click to expand...
As much as you can. You'd be surprised at what even off days add info wise
 
I think you got a good base to work with
make sure you fill us in on any supplements you're taking
 
don't forget the post up your sleep and your cardio if you can
make sure you update us and as much as possible
 
we definitely want to see some food pictures next
that would be cool diet is crucial
 
let's make sure we continue the consistency
let's see next week if we can get more done
 
JackedPingu said:
Hello all, first I'd like to say I am not sponsored nor endorsed by Hybrid Labs however I am running their gear. I log on another forum and thought I'd also bring it here; fair warning I will transport the existing logs over as well as the long read of my journey.

Hey gents,

Been slowly working up the guts to post my log and progress. It has been a super long road, I was stuck in a vicious cycle of bad mental health, under eating and over exercising.

I joined my coach nearly 2 years ago as a natural to get back on the right path to eventually compete next year.

From here I’ll keep it short cause I’m not complaining but I love to hype others up and show them it can be done as well.

My starting point at 110kg, 27 yeas old at roughly 5’9-5’10.
ibb.co

I’ll only show some photos but you can imagine the process it has been to get my hormones back in check and my metabolism functioning properly again after the damage I did.
The progress below took about a year and was natural, getting to the lows of 86kg
ibb.co

ibb.co

​

ibb.co

​

ibb.co

These pictures are where the natural journey comes to an end.

Earlier this year I decided it was time to hop on and start prepping for my first show next year in September. I’m currently sitting at 96.8kg with the intention of getting nice and lean to then put on as much tissue as possible for my first show.

These pictures are quite recent however the intention of this post is to help also hold myself accountable and to learn how to pose as well.

ibb.co

ibb.co

​


I am happy to share more progress pictures if anyone wants to see more but I wanted to take a different approach with my introduction as I am a bit of a meme in the chat but I love making others laugh and just being light hearted and serious when I need to be.

I am working with a coach, taking proper protocols and getting bloods done as well as I am extremely sensitive to hormones and e2

I’m currently running 135mg test e split up 3x weekly, 420mg primo also split up 3x weekly, 600mg carnitine split morning and pre workout as well as currently on 40mcg clen slowly ramping up to a max dose of around 80mcg.

Currently on training days I eat 2328 calories with a break down of 217g protein, 295 carbs, 30g fat and whilst this is low the intention is to drop some bodyfat quickly and then introduce some more calories.

Rest days are 1926 calories, 247g protein, 108g carbs and 53g fat.

I’m currently completing 35 min LISS 6x a week minus leg day plus walking the dog as well as morning cardio for 15-30 mins, as I work from home my steps are lower so I make this up with extra time on the spin bike at home.

From tonight I’ll start posting workout logs, better photos and from Saturday I’ll post my check in photos as well, I’m not looking fantastic first thing but I want this log to help keep me on track.

Thanks for coming to my Ted talk and much love gents.

This post was as of 24/10/2024
Click to expand...
Looking forward to your journey!
 
hello hello,

Chest and tris tonight with a side of calves.

Doing my 35 mins LISS goal here is heart rate to be 130-150 absolute max, I tend to sit at 135.

Starting to feel the low calories today, feeling a bit weaker but also feeling leaner.

4 Nov 2024 (all weight is in kg, I’m upside down)

Cable lateral raise
1.25 x 15 Diff cables, I’m probably going to switch to these cables as they are usually free more often than the ones I usually use. (2.5kg)
3.75 x 7 (5kg)
6.25 x 17 (7.5kg) (15-20 rep range)
3.75 x 13 (5kg) (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 8 (10-12 rep range)
80 x 10 (12-15 rep range)

To be honest I’ll be dropping the weight on the above if I cannot hit min rep range next week, I’m not allowing the calorie deficit to make me think I’m weaker.

Incline smith press
20 x 10
30 x 5
50 x 7 (10-12 rep range) less than last week
30 x 17 (10-14 rep range) Longer rest, old mate chewed my ear off

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
33 x 20 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 10 (12-15 rep range) increased reps on last week.
7.5 x 11 (12-15 rep range) also increased reps on last week

Pushdowns
12.5 x 10
24.5 x 9 (10-12 rep range) increased weight from last week

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 16 (15-20 rep range) 1 higher rep than last week
115 x 8 - 20 sec rest till failure.

Coach wants me to have a rest day before getting bloods done again so I’ll be getting them re-done Thursday morning and hopefully will have them back early next week pending they don’t mess up again.

As for sleep I had a little time to just chill in bed as I had a day off work for a public holiday I worked a while back.

IMG_7991.webp
 
Last edited:
JackedPingu said:
Thank you to everyone for the support, keen to keep posting more.

Bloods done today, results will take a few days. Monday chest and tris coming later tonight.

Here is the meal plan I follow each and everyday
for those curious.
View attachment 60190View attachment 60191View attachment 60192View attachment 60193View attachment 60194View attachment 60195View attachment 60196

And some training photos from late last week
View attachment 60197View attachment 60199
Click to expand...

JackedPingu said:
Pathology stuffed up my bloods and I've gotta go back and do it again; looking like it'll be Wednesday morning
Click to expand...

JackedPingu said:
hello hello,

Chest and tris tonight with a side of calves.

Doing my 35 mins LISS goal here is heart rate to be 130-150 absolute max, I tend to sit at 135.

Starting to feel the low calories today, feeling a bit weaker but also feeling leaner.

4 Nov 2024 (all weight is in kg, I’m upside down)

Cable lateral raise
1.25 x 15 Diff cables, I’m probably going to switch to these cables as they are usually free more often than the ones I usually use. (2.5kg)
3.75 x 7 (5kg)
6.25 x 17 (7.5kg) (15-20 rep range)
3.75 x 13 (5kg) (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 8 (10-12 rep range)
80 x 10 (12-15 rep range)

To be honest I’ll be dropping the weight on the above if I cannot hit min rep range next week, I’m not allowing the calorie deficit to make me think I’m weaker.

Incline smith press
20 x 10
30 x 5
50 x 7 (10-12 rep range) less than last week
30 x 17 (10-14 rep range) Longer rest, old mate chewed my ear off

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
33 x 20 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 10 (12-15 rep range) increased reps on last week.
7.5 x 11 (12-15 rep range) also increased reps on last week

Pushdowns
12.5 x 10
24.5 x 9 (10-12 rep range) increased weight from last week

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 16 (15-20 rep range) 1 higher rep than last week
115 x 8 - 20 sec rest till failure.

Coach wants me to have a rest day before getting bloods done again so I’ll be getting them re-done Thursday morning and hopefully will have them back early next week pending they don’t mess up again.

As for sleep I had a little time to just chill in bed as I had a day off work for a public holiday I worked a while back.

View attachment 60275
Click to expand...
@JackedPingu incline smith and flat press look powerful :D your arms are HUGE
I'm checking your foods, not seeing macros there, what were the macros?
 
LevButlerov said:
@JackedPingu incline smith and flat press look powerful :D your arms are HUGE
I'm checking your foods, not seeing macros there, what were the macros?
Click to expand...
Thank you brother.

My coach just updated my food and macros a little to better support my cholesterol as we got some bloods back. (Slight increase in fats and small decrease in carbs)

As of today 05/11/2024

Testosterone up to 150mg a week and primobolan down to 400mg as my e2 is too low.

Rolling in BPC to support my liver as I had 3 lots of antibiotics as I was very sick a few weeks ago, my liver overall is okay but my ALT is slightly elevated due to this.

IMG_7996.jpeg

I will post again after back and biceps tonight.
 
Last edited:
JackedPingu said:
Thank you brother.

My coach just updated my food and macros a little to better support my cholesterol as we got some bloods back. (Slight increase in fats and small decrease in carbs)

As of today 05/11/2024

Testosterone up to 150mg a week and primobolan down to 400mg as my e2 is too low.

Rolling in BPC to support my liver as I had 3 lots of antibiotics as I was very sick a few weeks ago, my liver overall is okay but my ALT is slightly elevated due to this.

View attachment 60320

I will post again after back and biceps tonight.
Click to expand...
@JackedPingu talk to your coach, have him add an avocado and some omega 3 fats, add 20-30 grams of fat would help a lot :D
 
JackedPingu said:
Great minds think a like, he’s actually added 100g of avocado.

Getting bloods re-done in around 6-8 weeks to monitor everything.
Click to expand...
you got a good coach, EVO family supports your log, keep pushing it hard @JackedPingu :D
 
Good evening from Australia.

Little bit later posting as my after gym cardio was taking the dog for a walk.

Felt a little better today but fatigued fairly quickly, I’m pushing as hard as I can to move the same weight with calories going down.

Back and biceps.

5 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 17 (15-20 rep range)
40 x 15 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
15 x 15 (12-15 rep range)
11.5 x 13 (12-15 rep range)

Single arm d handle cable row - this tonight for some reason was quite hard and my mind muscle connection was really missing but I pushed hard and focused on the squeeze.
2.5 x 10
6 x 7
9.5 x 3
18 x 8 (10-12 reps) Drop weight - form deterioated
13 x 11 (10-12 reps)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
25 x 11 (10-12 rep range)
20 x 12 (12-15 rep range)
15 x 15 (12-15 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 12 (15-20 rep range) Extra fatigued
7 x 11 (12-15 rep range)
5 x 15 (15-20 rep range)

Dual d handle small stack bicep curl
6.25 x 11 (12-15 rep range)
3.75 x 12 (12-15 rep range)

Small stack rear delt flies
4.35 x 15 (15-20 rep range)
2.5 x 12 (12-15 rep range)

Rest day tomorrow, I’ll be eating lower calories and doing my 35 mins of LISS; back Thursday for chest and tris again.

Have a good one :)
 
JackedPingu said:
Good evening from Australia.

Little bit later posting as my after gym cardio was taking the dog for a walk.

Felt a little better today but fatigued fairly quickly, I’m pushing as hard as I can to move the same weight with calories going down.

Back and biceps.

5 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 17 (15-20 rep range)
40 x 15 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
15 x 15 (12-15 rep range)
11.5 x 13 (12-15 rep range)

Single arm d handle cable row - this tonight for some reason was quite hard and my mind muscle connection was really missing but I pushed hard and focused on the squeeze.
2.5 x 10
6 x 7
9.5 x 3
18 x 8 (10-12 reps) Drop weight - form deterioated
13 x 11 (10-12 reps)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
25 x 11 (10-12 rep range)
20 x 12 (12-15 rep range)
15 x 15 (12-15 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 12 (15-20 rep range) Extra fatigued
7 x 11 (12-15 rep range)
5 x 15 (15-20 rep range)

Dual d handle small stack bicep curl
6.25 x 11 (12-15 rep range)
3.75 x 12 (12-15 rep range)

Small stack rear delt flies
4.35 x 15 (15-20 rep range)
2.5 x 12 (12-15 rep range)

Rest day tomorrow, I’ll be eating lower calories and doing my 35 mins of LISS; back Thursday for chest and tris again.

Have a good one :)
Click to expand...
Very nice workout. Great log I love it ❤️
 
Great start to the log. I’ll be following along
 
Good start my friend. Keep it comin
 
ballin2504 said:
Great start to the log. I’ll be following along
Click to expand...

25homes said:
Good start my friend. Keep it comin
Click to expand...

Noah Wixx said:
Nice dedication on this and welcome into the community, heck of a transformation so far and log 💪
Click to expand...
Thank you all, appreciate it.

Today was rest day, went on a nice 35 minute walk with the finance. I ate on meal plan whilst she had a homemade chicken burger.

Back again tomorrow for chest and triceps.

Weighed in at 95.5kg / 210lb this morning.
 
JackedPingu said:
Hello all, first I'd like to say I am not sponsored nor endorsed by Hybrid Labs however I am running their gear. I log on another forum and thought I'd also bring it here; fair warning I will transport the existing logs over as well as the long read of my journey.

Hey gents,

Been slowly working up the guts to post my log and progress. It has been a super long road, I was stuck in a vicious cycle of bad mental health, under eating and over exercising.

I joined my coach nearly 2 years ago as a natural to get back on the right path to eventually compete next year.

From here I’ll keep it short cause I’m not complaining but I love to hype others up and show them it can be done as well.

My starting point at 110kg, 27 yeas old at roughly 5’9-5’10.
ibb.co

I’ll only show some photos but you can imagine the process it has been to get my hormones back in check and my metabolism functioning properly again after the damage I did.
The progress below took about a year and was natural, getting to the lows of 86kg
ibb.co

ibb.co

​

ibb.co

​

ibb.co

These pictures are where the natural journey comes to an end.

Earlier this year I decided it was time to hop on and start prepping for my first show next year in September. I’m currently sitting at 96.8kg with the intention of getting nice and lean to then put on as much tissue as possible for my first show.

These pictures are quite recent however the intention of this post is to help also hold myself accountable and to learn how to pose as well.

ibb.co

ibb.co

​


I am happy to share more progress pictures if anyone wants to see more but I wanted to take a different approach with my introduction as I am a bit of a meme in the chat but I love making others laugh and just being light hearted and serious when I need to be.

I am working with a coach, taking proper protocols and getting bloods done as well as I am extremely sensitive to hormones and e2

I’m currently running 135mg test e split up 3x weekly, 420mg primo also split up 3x weekly, 600mg carnitine split morning and pre workout as well as currently on 40mcg clen slowly ramping up to a max dose of around 80mcg.

Currently on training days I eat 2328 calories with a break down of 217g protein, 295 carbs, 30g fat and whilst this is low the intention is to drop some bodyfat quickly and then introduce some more calories.

Rest days are 1926 calories, 247g protein, 108g carbs and 53g fat.

I’m currently completing 35 min LISS 6x a week minus leg day plus walking the dog as well as morning cardio for 15-30 mins, as I work from home my steps are lower so I make this up with extra time on the spin bike at home.

From tonight I’ll start posting workout logs, better photos and from Saturday I’ll post my check in photos as well, I’m not looking fantastic first thing but I want this log to help keep me on track.

Thanks for coming to my Ted talk and much love gents.

This post was as of 24/10/2024
Click to expand...
@JackedPingu Amazing transformation bro...we would love to see more pics..........
 
JackedPingu said:
Thank you all, appreciate it.

Today was rest day, went on a nice 35 minute walk with the finance. I ate on meal plan whilst she had a homemade chicken burger.

Back again tomorrow for chest and triceps.

Weighed in at 95.5kg / 210lb this morning.
Click to expand...
good rest day man :)
 
G’day.

Chest and tris with some lateral raises tonight.

Felt pretty good today, the small changes to my meal plan have helped my hunger a lot on lower calories.

Currently doing my 35 mins LISS, we don’t skip cardio here.

7 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
5 x 19 (15-20 rep range)
3.75 x 17 (15-20 rep range)
3.75 x 8 (rest 20 secs and then till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range) higher weight than last week
16.25 x 12 (12-15 rep range) also higher weight

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range) Way better form + up weight on decline press
34 x 8 Dropped due to fatigue - perfect form all 8 (8-12 rep range)

I’ve been hyper focusing on form here as my gym maxes out at 40kg dumbbells and it’s definitely working.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 More reps than last week (12-15 rep range)
7.5 x 12 (10-12 rep range)
5 x 13 (10-12 rep range)

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 15 (15-20 rep range) Probably need to drop weight, broke into 12 reps and then 6 with 10-15 sec rest
8 x 7 (20 sec rest and then until failure)

Lil picture from tonight also
IMG_8009.webp
Have a great one.
 
JackedPingu said:
G’day.

Chest and tris with some lateral raises tonight.

Felt pretty good today, the small changes to my meal plan have helped my hunger a lot on lower calories.

Currently doing my 35 mins LISS, we don’t skip cardio here.

7 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
5 x 19 (15-20 rep range)
3.75 x 17 (15-20 rep range)
3.75 x 8 (rest 20 secs and then till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range) higher weight than last week
16.25 x 12 (12-15 rep range) also higher weight

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range) Way better form + up weight on decline press
34 x 8 Dropped due to fatigue - perfect form all 8 (8-12 rep range)

I’ve been hyper focusing on form here as my gym maxes out at 40kg dumbbells and it’s definitely working.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 More reps than last week (12-15 rep range)
7.5 x 12 (10-12 rep range)
5 x 13 (10-12 rep range)

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 15 (15-20 rep range) Probably need to drop weight, broke into 12 reps and then 6 with 10-15 sec rest
8 x 7 (20 sec rest and then until failure)

Lil picture from tonight also
View attachment 60779
Have a great one.
Click to expand...
@JackedPingu double bi you look really tight man :) legit arms
and tris must be growing
 
JackedPingu said:
G’day.

Chest and tris with some lateral raises tonight.

Felt pretty good today, the small changes to my meal plan have helped my hunger a lot on lower calories.

Currently doing my 35 mins LISS, we don’t skip cardio here.

7 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
5 x 19 (15-20 rep range)
3.75 x 17 (15-20 rep range)
3.75 x 8 (rest 20 secs and then till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range) higher weight than last week
16.25 x 12 (12-15 rep range) also higher weight

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range) Way better form + up weight on decline press
34 x 8 Dropped due to fatigue - perfect form all 8 (8-12 rep range)

I’ve been hyper focusing on form here as my gym maxes out at 40kg dumbbells and it’s definitely working.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 More reps than last week (12-15 rep range)
7.5 x 12 (10-12 rep range)
5 x 13 (10-12 rep range)

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 15 (15-20 rep range) Probably need to drop weight, broke into 12 reps and then 6 with 10-15 sec rest
8 x 7 (20 sec rest and then until failure)

Lil picture from tonight also
View attachment 60779
Have a great one.
Click to expand...
Stand closer lol
 
Happy Friday from down under,

late posting as I trained late and it has been a day and a week. Today was one of those sessions that I didn't want to be there, exhausted and over tired but we got it done.

8 Nov 2024 (TGIF)

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 18 (15-20 rep range)
115 x 13 (12-15 rep range)

High decline bench crunches
0 x 5
10 x 15 (15-20 rep range)
0 x 12 (12-15 rep range)

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
68 x 13 (12-15 rep range)

Leg Press
90 x 15
170 x 7
250 x 3
330 x 10 (10-12 rep range) Higher weight than last week
290 x 10 (10-12 rep range) Higher weight than last week

RDL

RDLs tonight were more a focus on form, I repped 60kg, 80kg, 100kg and then back to 80kg for 10-15 reps focusing on form and feeling my hamstrings the most to really remove lower back from the movement as it used to take over a lot; I also forgot my straps and my grip strength isn't great so I took this as an opportunity to take it back to basics.

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range)
54 x 8 (rest 20 seconds and go until failure)

Considering today was so low energy I am happy that I was able to move the same weight and slightly more on leg press.

Back for arms/delts tomorrow!

Hope everyone has a great weekend ahead.
 
meal plan looks fantastic
 
good job man the legs looked like they're popping
 
what do you mean pathology stuffed up your Bloods I don't understand
 
good job on the training so far this week you got a lot of good things in there
 
keep up the good work man you're doing great so far
 
nice job man very good I like the Hammer Strength
 
JackedPingu said:
G’day.

Chest and tris with some lateral raises tonight.

Felt pretty good today, the small changes to my meal plan have helped my hunger a lot on lower calories.

Currently doing my 35 mins LISS, we don’t skip cardio here.

7 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
5 x 19 (15-20 rep range)
3.75 x 17 (15-20 rep range)
3.75 x 8 (rest 20 secs and then till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range) higher weight than last week
16.25 x 12 (12-15 rep range) also higher weight

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range) Way better form + up weight on decline press
34 x 8 Dropped due to fatigue - perfect form all 8 (8-12 rep range)

I’ve been hyper focusing on form here as my gym maxes out at 40kg dumbbells and it’s definitely working.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 More reps than last week (12-15 rep range)
7.5 x 12 (10-12 rep range)
5 x 13 (10-12 rep range)

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 15 (15-20 rep range) Probably need to drop weight, broke into 12 reps and then 6 with 10-15 sec rest
8 x 7 (20 sec rest and then until failure)

Lil picture from tonight also
View attachment 60779
Have a great one.
Click to expand...
@JackedPingu Stay on that grind bro!
 
Happy Saturday.

Arms and rear delts today.

Considering the low calories and progress on the cut this was a decent session and we’re pushing through the fatigue.

9 Nov 2024

Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 17 (15-20 rep range)
7 x 13 (12-15 rep range)

Had a bigger pump this week I think these reps were much better quality than last week as well as burning towards the last reps also.

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 16 (15-20 rep range)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 7 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) really happy with the improvement here from last week, up 3 reps and meeting min rep range.
7.5 x 15 (15-20 rep range)

Single arm preacher machine curl
5 x 10
10 x 7
15 x 3
17.5 x 12 (12-15 rep range) now meeting min rep range without having to drop weight
12.5 x 12 (12-15 rep range)

Small stack rear delt flies
1.25 x 15
1.87 x 7
4.35 x 20 (15-20 rep range) will up weight next week
3.75 x 13 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 17

Rest day tomorrow so will just be lower calories and 35 mins of LISS, have a good one!
 
JackedPingu said:
Happy Saturday.

Arms and rear delts today.

Considering the low calories and progress on the cut this was a decent session and we’re pushing through the fatigue.

9 Nov 2024

Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 17 (15-20 rep range)
7 x 13 (12-15 rep range)

Had a bigger pump this week I think these reps were much better quality than last week as well as burning towards the last reps also.

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 16 (15-20 rep range)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 7 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) really happy with the improvement here from last week, up 3 reps and meeting min rep range.
7.5 x 15 (15-20 rep range)

Single arm preacher machine curl
5 x 10
10 x 7
15 x 3
17.5 x 12 (12-15 rep range) now meeting min rep range without having to drop weight
12.5 x 12 (12-15 rep range)

Small stack rear delt flies
1.25 x 15
1.87 x 7
4.35 x 20 (15-20 rep range) will up weight next week
3.75 x 13 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 17

Rest day tomorrow so will just be lower calories and 35 mins of LISS, have a good one!
Click to expand...
@JackedPingu low calories, how low are you keeping them now?

arm day went well, any barbell curls?
 
Npcclassicphysique champ said:
@JackedPingu low calories, how low are you keeping them now?

arm day went well, any barbell curls?
Click to expand...
We’re at 2156 on training todays, 1922 on rest. Depending on how check in goes on Saturday we may have some higher days but we will be getting more aggressive with the cut form next week.

Chest and tris with a side of calves dusted tonight.

11 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 7 (10-12 rep range) Way better form tonight with slightly lower weight, much better mind muscle connection and felt it way more so not worried with lower reps considering the quality of reps were far superior; my coach doesn’t mind if I’m below the minimum rep range every so often as long as I tell him if it’s happening consistently but I feel as next week I’ll easily hit min rep range.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 10 (10-12 rep range) great increase in reps here, felt much stronger tonight and another great set of contractions.
30 x 11 (10-14 reps) less reps than last week however less rep and more fatigue from the above.

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 16 Extra weight plus extra fatigue (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 11 (12-15 rep range)
7.5 x 8 (12-15 rep range) for this particular session moving forward I’ll be dropping the weight as the prior chest movements are fatiguing me more since the change in order and addition to the hammer strength press.

Pushdowns
12.5 x 10
24.5 x 11 (10-12 rep range)

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 17 (15-20 rep range)
115 x 8 (rest 20 seconds after prior set and go until failure)

Thanks for reading :)
 
JackedPingu said:
We’re at 2156 on training todays, 1922 on rest. Depending on how check in goes on Saturday we may have some higher days but we will be getting more aggressive with the cut form next week.

Chest and tris with a side of calves dusted tonight.

11 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 7 (10-12 rep range) Way better form tonight with slightly lower weight, much better mind muscle connection and felt it way more so not worried with lower reps considering the quality of reps were far superior; my coach doesn’t mind if I’m below the minimum rep range every so often as long as I tell him if it’s happening consistently but I feel as next week I’ll easily hit min rep range.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 10 (10-12 rep range) great increase in reps here, felt much stronger tonight and another great set of contractions.
30 x 11 (10-14 reps) less reps than last week however less rep and more fatigue from the above.

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 16 Extra weight plus extra fatigue (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 11 (12-15 rep range)
7.5 x 8 (12-15 rep range) for this particular session moving forward I’ll be dropping the weight as the prior chest movements are fatiguing me more since the change in order and addition to the hammer strength press.

Pushdowns
12.5 x 10
24.5 x 11 (10-12 rep range)

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 17 (15-20 rep range)
115 x 8 (rest 20 seconds after prior set and go until failure)

Thanks for reading :)
Click to expand...
@JackedPingu you've had some strong days :D next cut we can be real aggressive but lets add more cardio here if you can instead of 1-2 sets
 
LevButlerov said:
@JackedPingu you've had some strong days :D next cut we can be real aggressive but lets add more cardio here if you can instead of 1-2 sets
Click to expand...
I do 35 minutes on my spin bike 6 days a week currently of low intensity steady state.

Coach is reviewing my data and tweaking based on the weekly check ins, next week we are getting more aggressive :)
 
JackedPingu said:
I do 35 minutes on my spin bike 6 days a week currently of low intensity steady state.

Coach is reviewing my data and tweaking based on the weekly check ins, next week we are getting more aggressive :)
Click to expand...
perfect, talk to your coach to boost some cardio, intense it up :D @JackedPingu
 
Hello hello once again.

12 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 19 (15-20 rep range)
42.5 x 13 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 11 (12-15 rep range) higher weight than last week
11.5 x 14 (12-15 rep range)

Single arm d handle cable row
2.5 x 10
6 x 7
9.5 x 3
16.5 x 10 (10-12 rep range) lower weight than last week to focus on form and squeeze
13 x 11 (10-12 rep range)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 10 (10-12 rep range) heavier than last week
20 x 12 (12-15 rep range)
15 x 15 (12-15 rep range) will up to 17.5 next week

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 12 (15-20 rep range)
7 x 11 (12-15 rep range)
5 x 12 (15-20 rep range) Painful pumps tonight

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range)
3.75 x 9 (12-15 rep range)

Did an extra set of 3.75 due to lower reps

Small stack rear delt flies
4.35 x 16 (15-20 rep range)
2.5 x 13 (12-15 rep range)

Honestly one of my worst bicep sessions stats wise, back wasn’t too bad. Bicep mind muscle connection tonight however seemed a lot stronger, painful pumps meaning mechanical failure came a lot sooner than regular. Unsure if this is the low calories or if it was a once off.

Currently doing my 35 minutes of LISS

Have a good one.
 
JackedPingu said:
Hello hello once again.

12 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 19 (15-20 rep range)
42.5 x 13 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 11 (12-15 rep range) higher weight than last week
11.5 x 14 (12-15 rep range)

Single arm d handle cable row
2.5 x 10
6 x 7
9.5 x 3
16.5 x 10 (10-12 rep range) lower weight than last week to focus on form and squeeze
13 x 11 (10-12 rep range)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 10 (10-12 rep range) heavier than last week
20 x 12 (12-15 rep range)
15 x 15 (12-15 rep range) will up to 17.5 next week

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 12 (15-20 rep range)
7 x 11 (12-15 rep range)
5 x 12 (15-20 rep range) Painful pumps tonight

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range)
3.75 x 9 (12-15 rep range)

Did an extra set of 3.75 due to lower reps

Small stack rear delt flies
4.35 x 16 (15-20 rep range)
2.5 x 13 (12-15 rep range)

Honestly one of my worst bicep sessions stats wise, back wasn’t too bad. Bicep mind muscle connection tonight however seemed a lot stronger, painful pumps meaning mechanical failure came a lot sooner than regular. Unsure if this is the low calories or if it was a once off.

Currently doing my 35 minutes of LISS

Have a good one.
Click to expand...
@JackedPingu doing a lot of single arms, you feel big pumps on it man?:) I see you really doing it right
 
Hello, I hope everyone is well.

Chest and tris with lateral raises again tonight.

14 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
6.25 x 16 (15-20 rep range) weight up on last week
4.37 x 16 (15-20 rep range) weight up on last week
3.75 x 10 (rest 20 secs from prior set till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 13 (12-15 rep range) high reps than last week
16.85 x 12 (10-12 rep range) higher weight than last week and weight up again next week

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 8 (8-12 rep range) same weight and reps as last week but happy with this considering the increase on decline press and the calorie deficit.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 reps)
33 x 16 (15-20 reps)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 (12-15 rep range)
10 x 9 (10-12 rep range) Weight up from last week
5 x 15 (12-15 rep range) up next week

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 13 (15-20 rep range) felt stronger today so didn’t end up dropping
10 x 7 (rest 20 secs and go till failure)

Much love
 
JackedPingu said:
Hello, I hope everyone is well.

Chest and tris with lateral raises again tonight.

14 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
6.25 x 16 (15-20 rep range) weight up on last week
4.37 x 16 (15-20 rep range) weight up on last week
3.75 x 10 (rest 20 secs from prior set till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 13 (12-15 rep range) high reps than last week
16.85 x 12 (10-12 rep range) higher weight than last week and weight up again next week

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 8 (8-12 rep range) same weight and reps as last week but happy with this considering the increase on decline press and the calorie deficit.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 reps)
33 x 16 (15-20 reps)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 (12-15 rep range)
10 x 9 (10-12 rep range) Weight up from last week
5 x 15 (12-15 rep range) up next week

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 13 (15-20 rep range) felt stronger today so didn’t end up dropping
10 x 7 (rest 20 secs and go till failure)

Much love
Click to expand...
@JackedPingu incline dumbbell presses perfect volume but start with 15 reps imo to pump it
 
Legday Friday.

15 Nov 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 18 (15-20 rep range)
115 x 15 (12-15 rep range) up next week

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range) absolutely cooked here

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 17 (15-20 rep range)
68 x 12 (12-15 rep range)

Leg Press
90 x 15
170 x 7
250 x 3
330 x 12 (10-12 rep range) up next week
290 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range)
90 x 10 (12-15 rep range)

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) had to break up the reps - burning in my quads was unbearable, tends to happen at any weight with high reps; might drop weight if it keeps happening however.
54 x 8 (rest 30 seconds and go till failure)

Check in tomorrow morning with the coach for weekly check ins, find out how we’re getting more aggressive on the cut next week; I’ll keep everyone updated.

As agreed upon with someone on the other forum where I also run a log, I won’t be doing a mask on/physique photo till December 1st to maximise change and progress from the last one I did.

Have a great weekend legends, much love.
 
JackedPingu said:
Coach is all over my volume, thanks for looking out for me ❤️
Click to expand...
Good to see your following your coaches plan. Love seeing this type of volume. Built real muscle.💪💪💪💪💪
 
Romanian deadlifts perfect with the amount of weight you're doing
keeping it under control is the best way to get the best workout
 
that's good that your coach is watching your volume
trust the coach until he gives you a reason not to
 
keep up the good work man
let us know what the coach says this weekend
 
that was one hell of a leg day
I like how you all so did bench crunches that's really good for building a core
 
Apologies for the late update, I’ve had a very busy day and haven’t had time.

Update from coach:

This week was the biggest visual change we’ve probably ever had, fat loss and muscle retention.

Clen up to 80mcg, cardio up to 40mins 6x a week LISS (minus leg day)

Training day calories down to 2086 made up of 220g protein, 172g carbs and 51g fat

Rest day calories down to 1874 (not sure if this is lower? Might be) 242g protein, 50g carbs and 75g fat.

Monday and Tuesday this week we are doing two high days made up of 3111 calories, 221g protein, 486g carbs and 28g of fat.

Saturday arm day

16 Nov 2024 - as always all weight is in KG

Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 18 (15-20 reps)
7 x 15 (12-15 reps)

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 reps)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 6 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 11 (10-12 rep range)
7.5 x 14 (15-20 rep range)

Single arm preacher machine curl
5 x 10
10 x 7
15 x 3
17.5 x 12 (12-15 rep range)
12.5 x 10 (12-15 rep range)

Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 17 (15-20 rep range)
3.75 x 15 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 9 Extra fatigued drop to 4kg
4 x 15 (15-20 rep range)

thanks for reading.
 
JackedPingu said:
Apologies for the late update, I’ve had a very busy day and haven’t had time.

Update from coach:

This week was the biggest visual change we’ve probably ever had, fat loss and muscle retention.

Clen up to 80mcg, cardio up to 40mins 6x a week LISS (minus leg day)

Training day calories down to 2086 made up of 220g protein, 172g carbs and 51g fat

Rest day calories down to 1874 (not sure if this is lower? Might be) 242g protein, 50g carbs and 75g fat.

Monday and Tuesday this week we are doing two high days made up of 3111 calories, 221g protein, 486g carbs and 28g of fat.

Saturday arm day

16 Nov 2024 - as always all weight is in KG

Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 18 (15-20 reps)
7 x 15 (12-15 reps)

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 reps)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 6 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 11 (10-12 rep range)
7.5 x 14 (15-20 rep range)

Single arm preacher machine curl
5 x 10
10 x 7
15 x 3
17.5 x 12 (12-15 rep range)
12.5 x 10 (12-15 rep range)

Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 17 (15-20 rep range)
3.75 x 15 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 9 Extra fatigued drop to 4kg
4 x 15 (15-20 rep range)

thanks for reading.
Click to expand...
@JackedPingu this is good but on rest day I would do more fats and protein, same for training days you can go lower on carbs and up the fat a bit, talk to your coach, there really is no need for "low fat" diets
volume good single arms opener must have pumped you up
 
JackedPingu said:
Legday Friday.

15 Nov 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 18 (15-20 rep range)
115 x 15 (12-15 rep range) up next week

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range) absolutely cooked here

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 17 (15-20 rep range)
68 x 12 (12-15 rep range)

Leg Press
90 x 15
170 x 7
250 x 3
330 x 12 (10-12 rep range) up next week
290 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range)
90 x 10 (12-15 rep range)

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) had to break up the reps - burning in my quads was unbearable, tends to happen at any weight with high reps; might drop weight if it keeps happening however.
54 x 8 (rest 30 seconds and go till failure)

Check in tomorrow morning with the coach for weekly check ins, find out how we’re getting more aggressive on the cut next week; I’ll keep everyone updated.

As agreed upon with someone on the other forum where I also run a log, I won’t be doing a mask on/physique photo till December 1st to maximise change and progress from the last one I did.

Have a great weekend legends, much love.
Click to expand...


Great update!
 
JackedPingu said:
Apologies for the late update, I’ve had a very busy day and haven’t had time.

Update from coach:

This week was the biggest visual change we’ve probably ever had, fat loss and muscle retention.

Clen up to 80mcg, cardio up to 40mins 6x a week LISS (minus leg day)

Training day calories down to 2086 made up of 220g protein, 172g carbs and 51g fat

Rest day calories down to 1874 (not sure if this is lower? Might be) 242g protein, 50g carbs and 75g fat.

Monday and Tuesday this week we are doing two high days made up of 3111 calories, 221g protein, 486g carbs and 28g of fat.

Saturday arm day

16 Nov 2024 - as always all weight is in KG

Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 18 (15-20 reps)
7 x 15 (12-15 reps)

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 reps)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 6 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 11 (10-12 rep range)
7.5 x 14 (15-20 rep range)

Single arm preacher machine curl
5 x 10
10 x 7
15 x 3
17.5 x 12 (12-15 rep range)
12.5 x 10 (12-15 rep range)

Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 17 (15-20 rep range)
3.75 x 15 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 9 Extra fatigued drop to 4kg
4 x 15 (15-20 rep range)

thanks for reading.
Click to expand...
@JackedPingu Fantastic workout man....solid work.........
 
JackedPingu said:
Hello, I hope everyone is well.

Chest and tris with lateral raises again tonight.

14 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
6.25 x 16 (15-20 rep range) weight up on last week
4.37 x 16 (15-20 rep range) weight up on last week
3.75 x 10 (rest 20 secs from prior set till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 13 (12-15 rep range) high reps than last week
16.85 x 12 (10-12 rep range) higher weight than last week and weight up again next week

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 8 (8-12 rep range) same weight and reps as last week but happy with this considering the increase on decline press and the calorie deficit.

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 reps)
33 x 16 (15-20 reps)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 (12-15 rep range)
10 x 9 (10-12 rep range) Weight up from last week
5 x 15 (12-15 rep range) up next week

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 13 (15-20 rep range) felt stronger today so didn’t end up dropping
10 x 7 (rest 20 secs and go till failure)

Much love
Click to expand...
@JackedPingu awesome work right here!
 
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