Approved Log VitalGains Log — Learning in the Present, Gaining in the Future

[VitalGains]

Greetings from Aus

I’m very excited to begin my journey in 2025 by starting this log. I was diagnosed with PTSD in July 2024, but I’d been ignoring my symptoms for far too long. As a result, I fell off the bandwagon, stopped going to the gym, and forgot how vital training and diet were for my mental health. Over the past seven months, I’ve learned that I can’t sit around hoping to feel better—I have to take action to help myself feel better. Because of this, I’m heading back to the gym and making 2025 my best year in terms of health and training.

Age: Early 30's
Weight: 111 Kg
Height: 185 cm
Training Experience: My best physical condition came after 3.5 years of consistent diet and training. I’ve been in and out of the gym since I was 16, but that early training wasn’t as efficient or committed as it could have been.
Cycle History: I’ve done one 16-week test cycle in the past, followed by PCT—one of my best memories in my fitness journey. I felt incredible, gained a lot of size, met my now-fiancée, and life in general was really great. I was so energized; it felt like there was a fire under me in every facet of my life.
Injury & Health: I’ve had a couple of left shoulder dislocations but manage it with mobility work. I haven’t had any issues for almost two years now. I’ve recently given up drinking as it negatively affects my medication and my mental health; it takes me days to recover from even a small or moderate amount of alcohol.

Goals:
My main goal is to be conservative for now. I’m going overseas in February for three weeks, and upon returning, I plan to get blood work done. I also want to have my fertility tested, since I’d like to start a family in the next three years. Knowing my baseline will help me decide on future steps. I’m hoping to recomp, regain some of my previous muscle, and lose unwanted body fat. I’m not sure of my current body fat percentage, but I’d estimate around 20–30%. I’d like to assess where I am after 16 weeks of consistent diet and training, then decide how to proceed.

Training Split:
I’ll be training four times per week on an upper/lower split. This routine will run for four weeks, followed by a deload, then move into a second four-week block with updated exercises.

Main goal: Progressive overload. If I can’t increase the weight, I’ll add a rep until I can execute the exercise with more weight.

Day 1: Upper body focused - Chest Emphasis
Day 2: Lower body focused - Quad Emphasis
Day 3: Upper body focused - Back Emphasis
Day 4: Lower body focused - Ham/Glute Emphasis

Diet:
I’ve been using Carbon to manage my diet with great results. I just finished a two-week diet break, eating at maintenance (my TDEE) for those two weeks. I’ve dropped from 119 kg to 111 kg over about 12 weeks. I plan to continue cutting since I still feel good, recover well, and have noticed positive changes in the mirror.

• Current TDEE: ~3250 calories
• Deficit Target: ~500 calories below TDEE

Macronutrients:​

• Protein: 260 g
• Carbs: 212 g
• Fats: 90 g
• Total: ~2700 kcal

I look forward to hearing your feedback—good, bad, or ugly—because that’s what learning is all about. Additionally, I felt my absolute best while on testosterone in the past. In the future, I plan to explore the possibility of long-term TRT, once I have my blood work and fertility considerations sorted out.

 

[VitalGains]

Date: 06/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 12minutes
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Cycled 25kms Fasted this AM.
Bodyweight: 111 kg

Training: Day 1: Upper body focused - Chest Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	70kg	9	4 min	1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press	2	3	10	80kg	10	3 min
Cable Flyes	2	3	10	25kg	9	1.5 min
Single Arm Dumbbell Rows	4	4	8	40kg	9	2 min	2 warm-up + 2 feeder sets
Lat Pull Down	1	4	10	52kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8	60kg	9	3 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise	2	3	10	29.5kg	9	1 min
Alternating Hammer Curls	1	2	10	12.5kg	10	1 min	Single-arm, seated sideways
Preacher Cable Curls	2	2	15/15	15/7.5	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10	26 kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Diet:

 

[Labrata27]

Nice start of the log!! Any ped atm?

 

[stevesmi]

good to hear you got a proper disagnosis for PTSD, sometimes knowing what is wrong is the best medicine to learning about yourself.

 

[VitalGains]

Nice start of the log!! Any ped atm?

Thanks mate, no PED's atm. But in time id like to start adding things in. I will begin with baseline bloods and baseline fertility testing as i do have plans to have a family in the next few years.

good to hear you got a proper disagnosis for PTSD, sometimes knowing what is wrong is the best medicine to learning about yourself.

Ohh its been a tough but its helped explain so many things in my life.

 

[Npcclassicphysique champ]

@VitalGains this is a good log start, please add your picture fact blurred so it can be approved as a log, thanks

 

[VitalGains]

@VitalGains this is a good log start, please add your picture fact blurred so it can be approved as a log, thanks

Ill get that sorted shortly

 

[VitalGains]

Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!

 

[Eddie Haskell]

Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!

I can confirm I spoke to @VitalGains after we started doing checks on members, his account was linked to @KettlebellKingpin
He was asked to either use his he old username or if he wanted to use this one be open and tell everyone in his log about old and new username

We are conducting these checks on many users after the last issue the community had with @7UncleWong7 and @TrenDsetter
Some users think using apple vpn or concealing will vpn will help, please don’t bother, we see how closely checking it

 

[Eddie Haskell]

Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!

Thank you for being open and honest

 

[VitalGains]

Thank you for being open and honest

No worries, @Eddie Haskell — I totally understand. Just to clarify, I don’t have any outstanding promises or obligations from my previous account; I’m simply looking for a fresh start. Transparency is always best, and I’m excited to share my progress with you all!

 

[Eddie Haskell]

No worries, @Eddie Haskell — I totally understand. Just to clarify, I don’t have any outstanding promises or obligations from my previous account; I’m simply looking for a fresh start. Transparency is always best, and I’m excited to share my progress with you all!

Respect for you for being open and transparent.

 

[Eddie Haskell]

I can confirm I spoke to @VitalGains after we started doing checks on members, his account was linked to @KettlebellKingpin
He was asked to either use his he old username or if he wanted to use this one be open and tell everyone in his log about old and new username

We are conducting these checks on many users after the last issue the community had with @7UncleWong7 and @TrenDsetter
Some users think using apple vpn or concealing will vpn will help, please don’t bother, we see how closely checking it

@Pigsy @AE1079 @Noah Wixx @Npcclassicphysique champ @Trenhead3cc

 

[Trenhead3cc]

Thanks @Eddie Haskell for including me in this. And good to see you checking into the new accounts.
To be transparent I never contacted a mod about your account @VitalGains
Wish you all the best in your fitness and health journey

 

[VitalGains]

Thanks @Eddie Haskell for including me in this. And good to see you checking into the new accounts.
To be transparent I never contacted a mod about your account @VitalGains
Wish you all the best in your fitness and health journey

Thanks mate, ive got alot to learn and heaps of work to do but onwards and upwards.

 

[VitalGains]

Date: 07/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 45 Minutes walk on treadmil post workout
Bodyweight: 110.6 kg

Training: Day 2: Lower Body - Quad Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Lying Leg Curl	3	3	8	41.5kg	9	3 min	Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings
Belt Squat - Heal Wedge	4	3	10	90kg	10	4 min
V-Stance Cybex Squat Press	2	3	10	160kg	9	3 min
Leg Extensions	2	3	10	54kg	9	1 min	Pin your hips down and back in the seat, grab the han- dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toe
Standing Calf Raises	1	3	10	170kg	9	3 min
Hanging Leg Raises			12			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

 

[Pigsy]

@Pigsy @AE1079 @Noah Wixx @Npcclassicphysique champ @Trenhead3cc

It good this is being checked in the back ground. And when ask being open and honest is the best policy. Great transparency @Eddie Haskell

 

[VitalGains]

Diet:

Meals were the same as yesterday.

Really loving having my omelete meal last. Ive seamed to have notice more performance having my chicken and rice meals around training sessions. Something about chicken and cheese that goes so good together !

Training:

Rainy day this morning so was bumbed that i couldnt get out on the bike for a ride, did my cardio post workout. Good level of sore from yesterdays upper body session.

 

[VitalGains]

Supplements:

Got my vitamins and other supplements sorted for the week.

Multi‑Vitamin (No Iron)
2 per day
Breakfast, Dinner

Vitamin B‑100 Complex
1 per day
Breakfast

Multi‑Vitamin (No Iron)
2 per day
Breakfast, Dinner

Vitamin B‑100 Complex
1 per day
Breakfast

N‑Acetyl Cysteine (NAC)
2 per day, 2000 mg total
Breakfast, Dinner

Vitamin E
2 per day, 800 IU total
Breakfast, Dinner

Vitamin D3
3 per day, 6000 IU total
Breakfast, Lunch, Dinner

Vitamin K Complex
2 per day
Breakfast, Dinner

Magnesium Complex
4 per day, 1600 mg total
Breakfast, Lunch, Dinner, Bedtime

Fish Oil (Omega‑3)
3 per day, 6000 mg total
Breakfast, Lunch, Dinner

Red Rice Yeast
1 per day, 1200 mg total
Lunch

TUDCA
2 per day, 1000 mg total
Breakfast, Dinner

Boswellia Extract
3 per day, 1500 mg total
Breakfast, Lunch, Dinner

2 per day, 2000 mg total
Breakfast, Dinner

Vitamin E
2 per day, 800 IU total
Breakfast, Dinner

Vitamin D3
3 per day, 6000 IU total
Breakfast, Lunch, Dinner

Vitamin K Complex
2 per day
Breakfast, Dinner

Magnesium Complex
4 per day, 1600 mg total
Breakfast, Lunch, Dinner, Bedtime

Fish Oil (Omega‑3)
3 per day, 6000 mg total
Breakfast, Lunch, Dinner

Red Rice Yeast
1 per day, 1200 mg total
Lunch

TUDCA
2 per day, 1000 mg total
Breakfast, Dinner

Boswellia Extract
3 per day, 1500 mg total
Breakfast, Lunch, Dinner

 

[Npcclassicphysique champ]

Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!

@VitalGains you're open about it bro thats straight respect, log approved
please get some pics up for the EVO family, we welcome you with open arms

 

[Eveflorence]

Great log mate very thorough and comprehensive. I can see you're a detail oriented man, this will put you in good stead in achieving your goals.
Will be following your journey and all the best.

 

[CypherOCE]

Loving the level of details you’ve started off with! This is bloody excellent

Log is well thought out and easy to follow - just gotta get your pics up so we can see the starting point

Also, well done for getting through the PTSD diagnosis. That’s a bloody tough slog to dig yourself out of the hole of depression

You are already an inspiration! Keep up the solid work mate

 

[Npcclassicphysique champ]

Also, well done for getting through the PTSD diagnosis. That’s a bloody tough slog to dig yourself out of the hole of depression

yup this is big PTSD diagnosis and management is a must bro

 

[VitalGains]

@VitalGains you're open about it bro thats straight respect, log approved
please get some pics up for the EVO family, we welcome you with open arms

Thank you very much that means alot. Ill have them up tomorrow AM !

Great log mate very thorough and comprehensive. I can see you're a detail oriented man, this will put you in good stead in achieving your goals.
Will be following your journey and all the best.

Thanks mate, being detailed helps me be accountable

"If i set myself up for failure, the likelihood of failure starts to increase, and that doesnt change for anybody" Sam Sulek <3

Loving the level of details you’ve started off with! This is bloody excellent

Log is well thought out and easy to follow - just gotta get your pics up so we can see the starting point

Also, well done for getting through the PTSD diagnosis. That’s a bloody tough slog to dig yourself out of the hole of depression

You are already an inspiration! Keep up the solid work mate

Thanks mate, i took direct reference from your Log. I thought the same of yours well layed out with plenty of good detail !

PTSD is a cruel mistress some days you think you understand whats going on and it suprises you. Its kind of like going to the gym we live in a society that wants everything now. PTSD helps with this as it re-calibrates your goals, and visions and makes you realise that you suffer more in the mind then in reality. If you put in the volume you re-calibrate and get new understanding until it suprises you again, then you start the journey all over. Each time i find the transition easier though ! Your kind words mean alot i apreciate it !

yup this is big PTSD diagnosis and management is a must bro

It sure is bro, ive realised over the past few months that i cant sit around waiting to feel better ive got to have goals, visions and jobs to do everyday to make myself better and thats what makes the diagnosis manageable ! Thank you for the support !

 

[CypherOCE]

Will keep this one on my watch list so I can annoy you from time to time

Don’t forget the pics when you’re free

 

[VitalGains]

Date: 08/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute fasted cardio at the gym.
Bodyweight: 110.2 kg

Training: Rest Day:

Good level of sore from yesterdays legs, definetley noticing more DOMS this program. I think my body was ready for some more volume. Rainy and miserable day here so did my cardio at the gym fasted.

Diet:

Added in some cucumber to my chicken and rice meals was noticing some hunger yesterday after all my meals so hoping adding in some more easy digestable vegeies that it will fill me up more. Have noticed so far 3/5 meals in not nearly as hungry as this same point yesterday. On my rest days i extened my fasting out abit from 9 pm last night till 1:30 pm, ive had a fair bit of luck so far doing this. Just to clairfy for my chicken and rice meals i usually smash the carrot while im heating up my rice and chicken. I make a slushy/shake type drink out of the frozen spinach orange juice and some water, got this from Stan Efferding's vertical diet and i love it. Makes getting in my veg so much faster and more enjoyable for me, he is also the influence for the carrots and cranberry juice.

 

[Eveflorence]

Great update mate. Gotta hand it to you, I've never had the discipline to be able to fast for that long.
Orange juice and frozen spinach sounds interesting. Might give this a try.

 

[CypherOCE]

Great update mate. Gotta hand it to you, I've never had the discipline to be able to fast for that long.
Orange juice and frozen spinach sounds interesting. Might give this a try.

Frozen spinach in the freezer section works well

 

[VitalGains]

Morning lads, here are my physique photos as a starting point.

View attachment 68830

 

[VitalGains]

Great update mate. Gotta hand it to you, I've never had the discipline to be able to fast for that long.
Orange juice and frozen spinach sounds interesting. Might give this a try.

I think everyone should atelast try it, i dont think its for everyone but it works for me ! The one thing i like about Stan Efferdings approach to nutrition is he trys to make its streamlined and easy to digest which i find helpful !

Frozen spinach in the freezer section works well

Sure does mate, i also find i dont waste anything, countless times i have fresh salad leaves and green veg going off in the fridge, i swear they dont last as long as they used to !

 

[CypherOCE]

I think everyone should atelast try it, i dont think its for everyone but it works for me ! The one thing i like about Stan Efferdings approach to nutrition is he trys to make its streamlined and easy to digest which i find helpful !

Sure does mate, i also find i dont waste anything, countless times i have fresh salad leaves and green veg going off in the fridge, i swear they dont last as long as they used to !

Yeah that always happens to me as well I can never eat it fast enough

 

[LevButlerov]

Morning lads, here are my physique photos as a starting point.

View attachment 68833View attachment 68830

@VitalGains you look great, wide shoulders, strong arms. strong legs too and you're fairly lean. This is a great base to build off of.

 

[LevButlerov]

Date: 08/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute fasted cardio at the gym.
Bodyweight: 110.2 kg

Training: Rest Day:

Good level of sore from yesterdays legs, definetley noticing more DOMS this program. I think my body was ready for some more volume. Rainy and miserable day here so did my cardio at the gym fasted.

Diet:

Added in some cucumber to my chicken and rice meals was noticing some hunger yesterday after all my meals so hoping adding in some more easy digestable vegeies that it will fill me up more. Have noticed so far 3/5 meals in not nearly as hungry as this same point yesterday. On my rest days i extened my fasting out abit from 9 pm last night till 1:30 pm, ive had a fair bit of luck so far doing this. Just to clairfy for my chicken and rice meals i usually smash the carrot while im heating up my rice and chicken. I make a slushy/shake type drink out of the frozen spinach orange juice and some water, got this from Stan Efferding's vertical diet and i love it. Makes getting in my veg so much faster and more enjoyable for me, he is also the influence for the carrots and cranberry juice.

View attachment 68740
View attachment 68744

meals look good to start off, lets keep updating so we can see the baseline.

 

[stevesmi]

You definitely are very raw I can tell by your pictures but that's okay start building consistency and you'll start building muscle over time

 

[VitalGains]

@VitalGains you look great, wide shoulders, strong arms. strong legs too and you're fairly lean. This is a great base to build off of.

Thanks mate, this means alot

You definitely are very raw I can tell by your pictures but that's okay start building consistency and you'll start building muscle over time

Sure am, but as you said "you'll start building muscle over time" thats why im here !

 

[VitalGains]

Date: 09/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 39mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute cardio at the gym post workout.
Bodyweight: 110.2 kg

Training: Day 3: Upper body focused - Back emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Meadows Row	4	3	8	60 kg	9	4 min	Get a solid base, keep your back flat and drive your elbow up
Seated Cable Row	3	3	10	52 kg	10	3 min	Lock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion
Pull Over Machine	2	3	10	50 kg	9	1 min	It is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here.
Incline Machine Press	4	4	8	90 kg	9	3 min
Slight Decline Machine Press - Neutral Grip	3	4	10	140 kg	9	3 min
Cable Y Raise	2	3	8	6.875 kg	9	1 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Reverse Cable Cross Over - Bench	2	3	10	6.25 kg	9	1 min
Preacher Cable Curls	1	2	15/15	22.5/12.5	10	2 min	Single-arm, seated sideways
Dual Rope Triceps Extensions	2	2	12	14 kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension	2	2	10	15 kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

 

[Mobster]

I think everyone should atelast try it, i dont think its for everyone but it works for me ! The one thing i like about Stan Efferdings approach to nutrition is he trys to make its streamlined and easy to digest which i find helpful !

Sure does mate, i also find i dont waste anything, countless times i have fresh salad leaves and green veg going off in the fridge, i swear they dont last as long as they used to !

Stevesmi has done, I think, 5+ days fasting

 

[VitalGains]

Stevesmi has done, I think, 5+ days fasting

Yeah wow thats amazing !

 

[VitalGains]

Diet:

Added in 15ml's of franks red hot sauce to each meal just to help with eating today. Really wasnt feeling like my food, not hungry at all which is wierd for me.

 

[LevButlerov]

Date: 09/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 39mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute cardio at the gym post workout.
Bodyweight: 110.2 kg

Training: Day 3: Upper body focused - Back emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Meadows Row	4	3	8	60 kg	9	4 min	Get a solid base, keep your back flat and drive your elbow up
Seated Cable Row	3	3	10	52 kg	10	3 min	Lock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion
Pull Over Machine	2	3	10	50 kg	9	1 min	It is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here.
Incline Machine Press	4	4	8	90 kg	9	3 min
Slight Decline Machine Press - Neutral Grip	3	4	10	140 kg	9	3 min
Cable Y Raise	2	3	8	6.875 kg	9	1 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Reverse Cable Cross Over - Bench	2	3	10	6.25 kg	9	1 min
Preacher Cable Curls	1	2	15/15	22.5/12.5	10	2 min	Single-arm, seated sideways
Dual Rope Triceps Extensions	2	2	12	14 kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension	2	2	10	15 kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Diet:

Added in 15ml's of franks red hot sauce to each meal just to help with eating today. Really wasnt feeling like my food, not hungry at all which is wierd for me.

View attachment 69103

Training and macros are looking up, stay updated. we are watching.

 

[ceo]

bros welcome to the forum.
i think all of us have some sort of mental issues.

 

[ROIDDERS]

our ancestors used to live to our teenage years then die, we were lucky to make it to 20 or 25.

today people live so long. its a huge mental struggle to go through so much we go through.

 

[chesty]

You certainly have the right attitude.
It's going to be a step by step process, but we'll get you where you need to go.

 

[Ulter]

I'm looking forward to help you reach your goals.

So far so good. Make sure you keep up with your consistency with your training.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

Good to hear that. You're able to manage your PTSD properly. Finally,

 

[2Thick]

I think the key for you is food prep,

That's going to save you money and it will make it much easier for you.

 

[Vadim Fedorov]

Consider investing in things like an air fryer and a rice cooker.

You can cook most things in both of those.

 

[Wootoom]

Eggs Look really good.

and I like that You're eating your bananas and blueberries.

 

[JasonPriest]

Exercises look really solid. I like how you're adding the notes to this you're taking this really serious and I'm impressed so far.

 

[BodyMonster34]

bro also make sure you look at other logs. dudes on here do good job of meal prep. gotta get that red meat too if you want to turn into a real man.

 

[Quadsweep]

, you are still young and you have your whole life ahead of you.

I'm glad you got proper diagnosis and now you can manage that properly.

why do you keep waking up from your sleep?

 

[Masonic Bodybuilder]

Thanks for posting the pic as your starting point. We are going to see some great progress coming!

 

[VitalGains]

You certainly have the right attitude.
It's going to be a step by step process, but we'll get you where you need to go.

I'm looking forward to help you reach your goals.

So far so good. Make sure you keep up with your consistency with your training.

Good to hear that. You're able to manage your PTSD properly. Finally,

Thanks guys, im on a mission and im going to keep at it.

 

[VitalGains]

Consider investing in things like an air fryer and a rice cooker.

You can cook most things in both of those.

Going back to work soon and the rice cooker and air fryer are going to be instrumental in my meal prep

 

[VitalGains]

I think the key for you is food prep,

That's going to save you money and it will make it much easier for you.

Ive found eating healtier in our household costs us way less in terms of groceries at the moment

 

[VitalGains]

Eggs Look really good.

and I like that You're eating your bananas and blueberries.

I have a massive sweet tooth its been a journey to learn how to apease my cravings and im finding this is helping alot.

 

[VitalGains]

Exercises look really solid. I like how you're adding the notes to this you're taking this really serious and I'm impressed so far.

Thanks mate, im really enjoying being back in the gym

 

[VitalGains]

, you are still young and you have your whole life ahead of you.

I'm glad you got proper diagnosis and now you can manage that properly.

why do you keep waking up from your sleep?

Thanks mate, im learning every day.

Sometimes i have symptoms that wake me up. Im heading back to work next week which i think is the cause.

 

[VitalGains]

Thanks for posting the pic as your starting point. We are going to see some great progress coming!

No worries, i trul believe this too, ive just got to keep showing up.

 

[VitalGains]

bros welcome to the forum.
i think all of us have some sort of mental issues.

our ancestors used to live to our teenage years then die, we were lucky to make it to 20 or 25.

today people live so long. its a huge mental struggle to go through so much we go through.

So true, the world has changed so much. I agree Mental Health affects all works of life it doenst discriminate.

 

[VitalGains]

Date: 10/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - I cant escape the rain - 45 Minute walk on treadmil post workout
Bodyweight: 110 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Seated Leg Curl	3	3	8	59kg	9	1 min	You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide	4	3	12	200kg	10	3 min	Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell	2	3	10 each side	24kg	9	3 min	If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Barbell Stiff Leg Deadlift	2	3	10	60kg	9	3 min	Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Horizontal Calf - Sing Leg	1	3	10	70kg	9	1 min	NO bouncing out of the bottom, and then drive all the way up onto your toes.
Hanging Leg Raise		4	10			2 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

 

[VitalGains]

Diet:
Stuggling to get the food down today, not sure why but really not that hungry at the moment.

 

[Npcclassicphysique champ]

Date: 10/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - I cant escape the rain - 45 Minute walk on treadmil post workout
Bodyweight: 110 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Seated Leg Curl	3	3	8	59kg	9	1 min	You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide	4	3	12	200kg	10	3 min	Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell	2	3	10 each side	24kg	9	3 min	If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Barbell Stiff Leg Deadlift	2	3	10	60kg	9	3 min	Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Horizontal Calf - Sing Leg	1	3	10	70kg	9	1 min	NO bouncing out of the bottom, and then drive all the way up onto your toes.
Hanging Leg Raise		4	10			2 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

can you switch out running to walking up a treadmill bro? it would burn more fat
or you got a "running" high? @VitalGains

 

[Npcclassicphysique champ]

Diet:
Stuggling to get the food down today, not sure why but really not that hungry at the moment.

View attachment 69298

high protein diets will do that to you bro you'll get full faster
i suggest getting fats up and carbs down a bit balance things out

 

[ballin2504]

Got some work to do but let’s get it!

 

[25homes]

Good base

 

[RoySimpson]

Morning lads, here are my physique photos as a starting point.

View attachment 68833View attachment 68830

@VitalGains say on that grind bro!

 

[Noah Wixx]

We all start somewhere dont get discouraged brother, stay the path and great things will happen for you.

 

[VitalGains]

can you switch out running to walking up a treadmill bro? it would burn more fat
or you got a "running" high? @VitalGains

Hey mate, no running for me anymore. I think the combo of 100kgs and poor form destroys my lower body, so i just do 45 minutes cardio post workout - Incline 5 at 5 km/h. When the weather is clear ive taken up cycling and i have a nice 25 km route that i do. If its sunny ill be out there on the bike fasted.

 

[VitalGains]

high protein diets will do that to you bro you'll get full faster
i suggest getting fats up and carbs down a bit balance things out

Sounds like a great idea, ill fine tune this after work tomorrow

 

[VitalGains]

Good base

We all start somewhere dont get discouraged brother, stay the path and great things will happen for you.

Thanks guys appreaciate all the support. Ive got a vision and im going to stick to it !

 

[VitalGains]

@VitalGains say on that grind bro!

Will do brother

 

[VitalGains]

Date: 13/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 35mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - The sun finally appeared so 25kms on the bike this AM fasted and a incline walk on the treadmil for 45mins post cardio.
Bodyweight: 109.6 kg

Training: Day 1: Upper body focused - Chest Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	75kg	9	4 min	1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press	2	3	10	85kg	10	3 min
Peck-Deck Flys	2	3	10	66kg	9	1.5 min
Single Arm Dumbbell Rows	4	4	8	42.5kg	9	2 min	2 warm-up + 2 feeder sets
Assissted Pull-Ups	1	4	10	79kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8	75kg	9	3 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise	2	3	10	31kg	9	1 min
Alternating Hammer Curls	1	2	11	12.5kg	10	1 min	Single-arm, seated sideways
Preacher Cable Curls	2	2	10	35kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10	29.5kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

 

[Allupfromhere]

Solid workout bro, really like the way you map out your log. Very nice and structured!

 

[VitalGains]

Solid workout bro, really like the way you map out your log. Very nice and structured!

Thanks mate

 

[Npcclassicphysique champ]

Date: 13/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 35mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - The sun finally appeared so 25kms on the bike this AM fasted and a incline walk on the treadmil for 45mins post cardio.
Bodyweight: 109.6 kg

Training: Day 1: Upper body focused - Chest Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	75kg	9	4 min	1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press	2	3	10	85kg	10	3 min
Peck-Deck Flys	2	3	10	66kg	9	1.5 min
Single Arm Dumbbell Rows	4	4	8	42.5kg	9	2 min	2 warm-up + 2 feeder sets
Assissted Pull-Ups	1	4	10	79kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8	75kg	9	3 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise	2	3	10	31kg	9	1 min
Alternating Hammer Curls	1	2	11	12.5kg	10	1 min	Single-arm, seated sideways
Preacher Cable Curls	2	2	10	35kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10	29.5kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

@VitalGains working sets really good bro i like your load PUMP up

 

[CypherOCE]

Date: 13/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7=8hrs 35mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - The sun finally appeared so 25kms on the bike this AM fasted and a incline walk on the treadmil for 45mins post cardio.
Bodyweight: 109.6 kg

Training: Day 1: Upper body focused - Chest Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	75kg	9	4 min	1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press	2	3	10	85kg	10	3 min
Peck-Deck Flys	2	3	10	66kg	9	1.5 min
Single Arm Dumbbell Rows	4	4	8	42.5kg	9	2 min	2 warm-up + 2 feeder sets
Assissted Pull-Ups	1	4	10	79kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8	75kg	9	3 min	Drop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise	2	3	10	31kg	9	1 min
Alternating Hammer Curls	1	2	11	12.5kg	10	1 min	Single-arm, seated sideways
Preacher Cable Curls	2	2	10	35kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10	29.5kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Excellent! Keep progressing my man!

Big numbers on the decline press too! Love to see it.

 

[VitalGains]

@VitalGains working sets really good bro i like your load PUMP up

Thanks mate, im telling you its working. Ive never felt so full in my muscles until i started this program. I feel like my muscles were asking for more load.

 

[VitalGains]

Excellent! Keep progressing my man!

Big numbers on the decline press too! Love to see it.

Thanks man, i sure will.

 

[VitalGains]

Date: 14/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 30mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No -
Bodyweight: 109.1

Training: Rest Day:

First full day back at work today, plans got disrupted so took the day as a rest day and ill be back in the gym tomorrow. Weight is coming down consistently since Christmas which is great. Zero changes to the diet at this stage still eating the same meals. Chest and back still feel pumped from the first workout of the week !

 

[Allupfromhere]

Date: 14/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 30mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No -
Bodyweight: 109.1

Training: Rest Day:

First full day back at work today, plans got disrupted so took the day as a rest day and ill be back in the gym tomorrow. Weight is coming down consistently since Christmas which is great. Zero changes to the diet at this stage still eating the same meals. Chest and back still feel pumped from the first workout of the week !

Always gonna gonna be a struggle first day back at work brother, we are only human.

 

[VitalGains]

Always gonna gonna be a struggle first day back at work brother, we are only human.

So true

 

[CypherOCE]

Date: 14/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 30mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No -
Bodyweight: 109.1

Training: Rest Day:

First full day back at work today, plans got disrupted so took the day as a rest day and ill be back in the gym tomorrow. Weight is coming down consistently since Christmas which is great. Zero changes to the diet at this stage still eating the same meals. Chest and back still feel pumped from the first workout of the week !

Sometimes you gotta rest you’ll know your own body and it’s limits better than us

Don’t stress about having a rest every now and then

 

[VitalGains]

Sometimes you gotta rest you’ll know your own body and it’s limits better than us

Don’t stress about having a rest every now and then

Thanks mate, funny enough i try and listen to my body the best i can. My whoop said my recovery was like 42% and then work got in the way and i was like, i think a break today wouldnt hurt.

 

[CypherOCE]

Thanks mate, funny enough i try and listen to my body the best i can. My whoop said my recovery was like 42% and then work got in the way and i was like, i think a break today wouldnt hurt.

How are you liking the whoop? Worth swap from Fitbit to Whoop?

 

[VitalGains]

How are you liking the whoop? Worth swap from Fitbit to Whoop?

To be honest mate, they arent even in the same galaxy. I do really mean that the level of data it tracks and the user experience is like nothing else.

 

[LevButlerov]

To be honest mate, they arent even in the same galaxy. I do really mean that the level of data it tracks and the user experience is like nothing else.

I think whoop is better as well.

 

[CypherOCE]

To be honest mate, they arent even in the same galaxy. I do really mean that the level of data it tracks and the user experience is like nothing else.

I think whoop is better as well.

Interesting. I think I’ll investigate the swap over then, I love tracking all the data but Fitbit is very limited in tracking ability. Very rudimentary haha but good for a baseline of where I’m at at a quick glance

 

[VitalGains]

Interesting. I think I’ll investigate the swap over then, I love tracking all the data but Fitbit is very limited in tracking ability. Very rudimentary haha but good for a baseline of where I’m at at a quick glance

Have a look into it, i think you will be pleasantly suprised

 

[VitalGains]

Date: 15/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 48mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 25 km cycle this am fasted and a 45 minute walk on the treadmil post workout.
Bodyweight: 109.2 kg

Diet:
Nil changes eating the same meals. I have my hunger back the last two days no issues getting my meals down.

Training: Day 2: Lower Body - Quad Emphasis

Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Lying Leg Curl	3	3	8	48.5kg	9	3 min	Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings
Belt Squat - Heal Wedge	4	3	10	95kg	10	4 min
V-Stance Cybex Squat Press	2	3	10	170kg	9	3 min
Leg Extensions	2	3	10	56.5kg	9	1 min	Pin your hips down and back in the seat, grab the han- dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toe
Standing Calf Raises	1	3	10	180kg	9	3 min
Hanging Leg Raises		4	12			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

 

[Allupfromhere]

Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight

Gotta love the surprise increases!! Might have a look at the whoop myself too.

 

[VitalGains]

Gotta love the surprise increases!! Might have a look at the whoop myself too.

Sure do mate, legs are so pumped tonight !

Yeah please do, its a great piece of tech.

 

[Allupfromhere]

Sure do mate, legs are so pumped tonight !

Yeah please do, its a great piece of tech.

They have a 1 month free trial, just ordered one then lol. I had done a sleep study coming into Christmas to see if I needed a cpap but strangely sleepy abnormally good that night and didn’t snore once the Mrs reckons so I feel like it was a slight missed assessment lol.

 

[VitalGains]

They have a 1 month free trial, just ordered one then lol. I had done a sleep study coming into Christmas to see if I needed a cpap but strangely sleepy abnormally good that night and didn’t snore once the Mrs reckons so I feel like it was a slight missed assessment lol.

Awesome let me know what you think when it arrives.

The sleep feature is not as accurate as a sleep study, but the whole device does give you a whole load of information. I have had mine now coming up 2 years and i love it !

 

[Allupfromhere]

Awesome let me know what you think when it arrives.

The sleep feature is not as accurate as a sleep study, but the whole device does give you a whole load of information. I have had mine now coming up 2 years and i love it !

Yeah for sure, just trying it out from an overall monitoring standpoint point. Cheers brother

 

[VitalGains]

Yeah for sure, just trying it out from an overall monitoring standpoint point. Cheers brother

I promise you will learn things about your body from this device.

Ill give you some examples from my two years of using it. There is this feature called journal and after you wake every day you complete your journal. Its just a system for you to record heaps of info/metrics that you get to select and track data on. For example, i know that if i have more then 2 coffees a day or a coffee after 2:30 pm it affects my sleep quality by about 20%. Another one, if i have sex before sleeping it improves my sleep quality by around 8%. Thats just two items in my journal, every week/month/year it gives me updates on these metrics and how they effect my sleep, recovery, stress etc.

 

[LevButlerov]

Date: 15/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 48mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 25 km cycle this am fasted and a 45 minute walk on the treadmil post workout.
Bodyweight: 109.2 kg

Diet:
Nil changes eating the same meals. I have my hunger back the last two days no issues getting my meals down.

Training: Day 2: Lower Body - Quad Emphasis

Blew my legs up cycling this morning was skeptical that id be able to do this workout. Funny enough all the lifts went up in weight

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Lying Leg Curl	3	3	8	48.5kg	9	3 min	Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings
Belt Squat - Heal Wedge	4	3	10	95kg	10	4 min
V-Stance Cybex Squat Press	2	3	10	170kg	9	3 min
Leg Extensions	2	3	10	56.5kg	9	1 min	Pin your hips down and back in the seat, grab the han- dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toe
Standing Calf Raises	1	3	10	180kg	9	3 min
Hanging Leg Raises		4	12			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

Quads must have been brutal pumped.

and CPAP is a night and day life changer btw

 

[VitalGains]

Quads must have been brutal pumped.

and CPAP is a night and day life changer btw

They sure were mate, had a good steak last night for dinner and woke up 100% recovered

CPAP sure is i have a memeber of my family that uses it and its completely changed his life and marriage. Doesnt the saying go "happy wife, happy life"

 

[stevesmi]

Very nice job on these different workout routines