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Approved Log First course and first competition log

Thanks for taking the time to post up these pictures of your gym.

Definitely a nice setup and access you have.
 
nautilus nitro plus vertical chest is pretty sweet!

and i love your arsenal tricep dip.
 
yeah that is smart go light if you feel something.
You don't want to end up tearing something.
 
I love the Hammer Strength. It was the first machine I ever used when I started lifting free weights.
 
Sorry about still being sick.

Maybe get some sweating done in the sauna and try to sweat it out of you.
 
Great job, man. You are looking lean and mean. Maybe one of the benefits of not feeling well is you've been able to trim up a little bit.
 
I hate nausea man. I just dealt with it with the flu.
 
Lookin solid
 
Pull 2

MYO REPS Lat PullDown 13,11,6 100kg
MYO REPS Lat PullDown Upper Back 12,10,8 95kg
MYO REPS Single Prime Extreme Row 18,13,9 50kg
MYO REPS Gymleco T-Bar Row 18,11,8 50kg
MYO REPS Cybex Cable Bicep Curl 18,13,7 22,5kg
MYO REPS Cybex Single Rope Hammer Curl 18,11,7 22,5kg
MYO REPS Cybex Cable Reverse Fly 22,13,5 18kg dropset

20min bike

Today I've tried another machine to hit the lats with a rowing motion, did unilateral work and it felt right in the muscles so I'll keep it.
Prime Extreme Row
Half Plates in the middle half on top
1000029563.webp
 
electus said:
Pull 2

MYO REPS Lat PullDown 13,11,6 100kg
MYO REPS Lat PullDown Upper Back 12,10,8 95kg
MYO REPS Single Prime Extreme Row 18,13,9 50kg
MYO REPS Gymleco T-Bar Row 18,11,8 50kg
MYO REPS Cybex Cable Bicep Curl 18,13,7 22,5kg
MYO REPS Cybex Single Rope Hammer Curl 18,11,7 22,5kg
MYO REPS Cybex Cable Reverse Fly 22,13,5 18kg dropset

20min bike

Today I've tried another machine to hit the lats with a rowing motion, did unilateral work and it felt right in the muscles so I'll keep it.
Prime Extreme Row
Half Plates in the middle half on top
View attachment 70063
Click to expand...
Heavy loaded incline, impressive. :D
 
Push 2
MYO REPS Cybex Vulken OH Triceps Extension 27,15,11 40,5kg
MYO REPS Cybex Cable Pushdowns 22,12,9 54kg
MYO REPS Cybex Cable Lateral Raises 13,9,7 13,5kg dropset
Today a kind of pump session since my left pec more specifically pec minor give me some slight pain even while i work, decided to take it easy on the chest Today.
 
electus said:
Push 2
MYO REPS Cybex Vulken OH Triceps Extension 27,15,11 40,5kg
MYO REPS Cybex Cable Pushdowns 22,12,9 54kg
MYO REPS Cybex Cable Lateral Raises 13,9,7 13,5kg dropset
Today a kind of pump session since my left pec more specifically pec minor give me some slight pain even while i work, decided to take it easy on the chest Today.
Click to expand...
big push on the tris bro
but would be nice to see some food ;)
 
electus said:
MYO REPS Rogers Pendulum 12,8,6 40kg (they've changed the pin on the machine)
MYO REPS Cybex Squat Press 21,15,11 140kg
MYO REPS Hammer Strength Plate Loaded Seated Leg Curl 10,7,5 42,5kg (+forced negatives)
MYO REPS Cybex Hip Abduction Machine 25,15,9 49,5kg
MYO REPS Cybex Hip Adduction 18,8,6a 40,5kg(+10)
View attachment 70618
Click to expand...

electus said:
View attachment 70620View attachment 70621View attachment 70622View attachment 70623View attachment 70624View attachment 70625View attachment 70626
Click to expand...
Front double bicep looks amazing, you're really tight and strong on the pose. Back lat spread legit :D I see you growing well.
 
Wow, that is a hell of a setup.

I like your weights that you're doing.
 
good clean workout equipment. i would train at that spot all day!
 
MYO REPS training is on point.
love the tricep extensions and cable pushdowns.
 
the pendulum is a nice and versatile piece of equipment.
and the hammer strength weights are among the industry's best.
 
Pictures. Look on point.

Those abs are definitely showing great job.
 
From today onwards 1000mg of test e and aromasin, from next week 40mg of anavar will be added.
Will start with 30mg of aromasin, im a High aromatase with 250 test i had to add 750 of primo to get into the 60s range of e2, if someone has some conversion like tot primo equal tot aromasin I'll gladly appreciate 😃
thank again to @DofRandD for the treats, always available and very patient with my essays 😅
1000029728.webp
 
Pull 1
MYO REPS Close Grip Lat PullDown 16,11,7 100kg
MYO REPS Lat PullDown Upper Back 16,10,6! 100kg
MYO REPS Single Prime Extreme Row 18,13,10, 60kg
MYO REPS Gymleco T-Bar Row 10,8,6 60kg
1000029738.webp


3 plates on the t bar Row as a 4th exercise I'll take it( wanna get more)
Will finish training after 10hrs shift with some cardio at the end.
 
electus said:
View attachment 71014View attachment 71015
Click to expand...
This is OTC in AU I see.
electus said:
Pull 1
MYO REPS Close Grip Lat PullDown 16,11,7 100kg
MYO REPS Lat PullDown Upper Back 16,10,6! 100kg
MYO REPS Single Prime Extreme Row 18,13,10, 60kg
MYO REPS Gymleco T-Bar Row 10,8,6 60kg
View attachment 71021

3 plates on the t bar Row as a 4th exercise I'll take it( wanna get more)
Will finish training after 10hrs shift with some cardio at the end.
Click to expand...
Fan in gym no AC very hardcore :D
 
MYO REPS Nautilus Nitro Plus Vertical Chest 14,9,6 10Pin dropset
MYO REPS Cybex Vulken OH Triceps Extension 15,9,7 45kg
MYO REPS Cybex Cable Pushdowns 17,8,6 63kg
MYO REPS Cybex Cable Lateral Raises 15,10,8 9kg(dropset)

Not a good day I've switched from 11pm training to 9:30 am before work, as such I've been sleeping 4hrs roughly since Monday trying to adapt to the new schedule.
Today especially i feel all the soreness of the past days... haven't recovered enough and got some aches especially on my right shoulder hence why I went easier today.
Will take a day off tomorrow to rest and sleep more.
Doing cardio while I write this.
 
RoidRage69 said:
So your weight listed is same for all theee sets of each exercise? I notice your rep numbers fall off pretty fast on each exercise?
Click to expand...
Yes it stays the same, I'm doing myo reps so I go to failure rest 10s and go to failure again until i can't move the weight, that's why the number fall off but for today it's mainly because I'm tired and not recovered so usually it drop off less.
 
electus said:
Yes it stays the same, I'm doing myo reps so I go to failure rest 10s and go to failure again until i can't move the weight, that's why the number fall off but for today it's mainly because I'm tired and not recovered so usually it drop off less.
Click to expand...
You're not resting long enough between sets. You're not causing trauma to your muscle. You're just training your body to glycogen load instead of breaking down and building up.
 
RoidRage69 said:
You're not resting long enough between sets. You're not causing trauma to your muscle. You're just training your body to glycogen load instead of breaking down and building up.
Click to expand...
The number you see are each set so I'll do like 10 reps rest 10s and again until i can't move and then I'll write down the number, I rest 2 to 3 minutes and I go again so I'll do 3 sets.
Is not one continuous set.
 
RoidRage69 said:
Your not growing much muscle and your consuming massive amounts of food. Something needs to change. Your training style needs to change.
Click to expand...
If you're referring as now im in a pre contest diet since January but lost weight in December due to work and not training.
medium day: 310P 315C 44F
Rest day: 300P 150C 60F
1 high day a week on Leg day: 260P 890C
Let me know if you're referring to recent times or months ago while I was massing.
The show is in early April
 
Since you started the log. I been watching this log closely. I don't agree how your training. Before you got sick you barely changed your body with the amount of food you consumed. Most days I saw you eat over 4500 cals and your training never got any heavier. Instead of training the way you are, change it to a normal progressive overload and up your weights aprox 3% each week and do sets of 8-12. For instance go in and do incline bench with say 225 for 3 sets of 8-12. Each set should be the same reps. Never go to failure on first set. Be close but not failure so you can get two more sets with same rep range. Rest up to 5 min on squats or deadlifts if it's heavy. I truly beleove your severely undertrained and taxing your heart more then the muscle group your training.

On your 12 week bulking cycle you should be increasing your weights 2-3% every week in most exercises. If your not tho 'em you're undertrained.

So you're now cutting so you just need to hold onto what you have. I suggest a complete change next time you bulk.
 
Last edited:
RoidRage69 said:
Since you started the log. I been watching this log closely. I don't agree how your training. Before you got sick you barely changed your body with the amount of food you consumed. Most days I saw you eat over 4500 cals and your training never got any heavier. Instead of training the way you are, change it to a normal progressive overload and up your weights aprox 3% each week and do sets of 8-12. For instance go in and do incline bench with say 225 for 3 sets of 8-12. Each set should be the same reps. Never go to failure on first set. Be close but not failure so you can get two more sets with same rep range. Rest up to 5 min on squats or deadlifts if it's heavy. I truly beleove your severely undertrained and taxing your heart more then the muscle group your training.

On your 12 week bulking cycle you should be increasing your weights 2-3% every week in most exercises. If your not tho 'em you're undertrained.

So you're now cutting so you just need to hold onto what you have. I suggest a complete change next time you bulk.
Click to expand...
Thanks for the feedback, my opinion now is different than yours but could change , I'll take your response and analyse it.
I'll take a look again at my logbook and see how it's been going.
Surely I agree that I could've made more progress, I didn't had another sprout like i had in the first few months where I put solid muscles.
For reference look the pictures on the 1th pages with the weight and time discrepancies.
Thanks again for the suggestion and for the opinion, im always glad to know and understand mistakes i may jave made along the way always keen to learn and improve.
Thank again RoidRage I appreciate the time you took to write this 😃
 
electus said:
MYO REPS Nautilus Nitro Plus Vertical Chest 14,9,6 10Pin dropset
MYO REPS Cybex Vulken OH Triceps Extension 15,9,7 45kg
MYO REPS Cybex Cable Pushdowns 17,8,6 63kg
MYO REPS Cybex Cable Lateral Raises 15,10,8 9kg(dropset)

Not a good day I've switched from 11pm training to 9:30 am before work, as such I've been sleeping 4hrs roughly since Monday trying to adapt to the new schedule.
Today especially i feel all the soreness of the past days... haven't recovered enough and got some aches especially on my right shoulder hence why I went easier today.
Will take a day off tomorrow to rest and sleep more.
Doing cardio while I write this.
Click to expand...

electus said:
Yes it stays the same, I'm doing myo reps so I go to failure rest 10s and go to failure again until i can't move the weight, that's why the number fall off but for today it's mainly because I'm tired and not recovered so usually it drop off less.
Click to expand...
really like seeing cybex work bro machines in general my fav esp to failure
electus said:
If you're referring as now im in a pre contest diet since January but lost weight in December due to work and not training.
medium day: 310P 315C 44F
Rest day: 300P 150C 60F
1 high day a week on Leg day: 260P 890C
Let me know if you're referring to recent times or months ago while I was massing.
The show is in early April
Click to expand...
@electus what you doing on the high carbs days and medium what foods?
 
Npcclassicphysique champ said:
You're eating 890 carbs with fruits??
Click to expand...
No sorry i meant it for the other days lol
Usually I can get some bread/ pasta/ noodles or rice i usually get what I "crave" or feel like when I'm at the grocery store, obviously I choose healthy food wich is what i always do, maybe get some salmon and tuna sushi to get protein and carbs i try to have options within macros and availability.
 
electus said:
No sorry i meant it for the other days lol
Usually I can get some bread/ pasta/ noodles or rice i usually get what I "crave" or feel like when I'm at the grocery store, obviously I choose healthy food wich is what i always do, maybe get some salmon and tuna sushi to get protein and carbs i try to have options within macros and availability.
Click to expand...
thats legit bro you'll grow at this level even more
we need a pic update please ;)
 
Solid bro
 
Legs 1
MYO REPS Rogers Pendulum 14,10,8 40kg
MYO REPS Cybex Squat Press 14(stopped for a cramp),13,12 160kg
MYO REPS Hammer Strength Plate Loaded Seated Leg Curl 12,9,7 42,5kg(+forced negatives)
Cybex Plate Loaded 45°Calf Raise ramping to 8 40kg
MYO REPS Cybex Hip Abduction Machine 19,16,10 58,5kg
MYO REPS Cybex Hip Adduction 11,7 49,5kg

Started training calf's 😗
25 min 15% Incline treadmill 4kmh 250kcal
High day today
302P 893C 74F
Tomorrow check in pictures
 
electus said:
Legs 1
MYO REPS Rogers Pendulum 14,10,8 40kg
MYO REPS Cybex Squat Press 14(stopped for a cramp),13,12 160kg
MYO REPS Hammer Strength Plate Loaded Seated Leg Curl 12,9,7 42,5kg(+forced negatives)
Cybex Plate Loaded 45°Calf Raise ramping to 8 40kg
MYO REPS Cybex Hip Abduction Machine 19,16,10 58,5kg
MYO REPS Cybex Hip Adduction 11,7 49,5kg

Started training calf's 😗
25 min 15% Incline treadmill 4kmh 250kcal
High day today
302P 893C 74F
Tomorrow check in pictures
Click to expand...
Legs are really good today, i can see you pushing the weights. :D
High day 900 g carbs what did you eat? lol huge amounts there.
 
Pull 2

MYO REPS Lat PullDown 19,12,8 100kg
MYO REPS Lat PullDown Upper Back 22,12,7 100kg
MYO REPS Single Prime Extreme Row 13,10,8 70kg
MYO REPS Gymleco T-Bar Row 14,12,8 60kg
MYO REPS Cybex EZ Cable Bicep Curl 17,12,6 45kg
MYO REPS Cybex Cable Reverse Fly 31,23,18,15,9 18kg dropset

1000029859.webp
1000029833.webp


20min 15% Incline treadmill 4kmh 200kcal
LevButlerov said:
Legs are really good today, i can see you pushing the weights. :D
High day 900 g carbs what did you eat? lol huge amounts there.
Click to expand...
Not gonna lie i didn't finished all the food cuz i trained late and done cardio,came back home and i was destroyed (did 3hrs walking at the park as well) barely finished my beef and went to sleep.
Mainly pasta (ate 500g at lunch).

Feel like im getting stronger.
Will post pics tonight.
 
electus said:
Pull 2

MYO REPS Lat PullDown 19,12,8 100kg
MYO REPS Lat PullDown Upper Back 22,12,7 100kg
MYO REPS Single Prime Extreme Row 13,10,8 70kg
MYO REPS Gymleco T-Bar Row 14,12,8 60kg
MYO REPS Cybex EZ Cable Bicep Curl 17,12,6 45kg
MYO REPS Cybex Cable Reverse Fly 31,23,18,15,9 18kg dropset

View attachment 71913View attachment 71912

20min 15% Incline treadmill 4kmh 200kcal

Not gonna lie i didn't finished all the food cuz i trained late and done cardio,came back home and i was destroyed (did 3hrs walking at the park as well) barely finished my beef and went to sleep.
Mainly pasta (ate 500g at lunch).

Feel like im getting stronger.
Will post pics tonight.
Click to expand...
500 grams is a lot of past still good :D very hard to get 900 grams of carbs in general.

electus said:
View attachment 71946View attachment 71947View attachment 71948View attachment 71949View attachment 71950View attachment 71951View attachment 71952
View attachment 71953View attachment 71954
I'll see what my coach will say.
Click to expand...
You look great, glutes coming in hot very strong. Arms are bigger, chest wider and shoulders fuller, you're growing :D
 
Push 2

MYO REPS Cybex Incline Press 16,9,8,6 80kg
MYO REPS Nautilus Nitro Plus Vertical Chest 16,7 11Pin
MYO REPS Cybex Vulken OH Triceps Extension 18,13,9 45kg
MYO REPS Cybex Cable Pushdowns 14,9,6 67,5kg
MYO REPS Cybex Cable Lateral Raises 15,9,7 13,5kg dropset

15%Incline treadmill 4kmh 200kcal

Tried this machine and it felt good in the upper chest
1000029908.webp
1000029907.webp

stevesmi said:
Nice job on the posing I do think you have room to continue to improve you have that type of genetics to really take things really far
Click to expand...
Thanks, we will see how it's gonna end up 😄
 

Attachments

  • 1000029906.webp
    1000029906.webp
    1.6 MB · Views: 73
I love your physique, man.

Your arms look, especially big.
 
You are on your way to building an incredible physique. Imagine where you will be in a year.
 
Proud of you, man. You've definitely come a long way.

I still have faith that you will keep improving.
 
Legs have definitely gotten stronger. And you are looking more cut.
 
Amazing. That you look bigger, but your weight keeps dropping.

That's a good sign means you're building muscle and cutting fat.
 
Very nice job, buddy. You're keeping your weight consistent and dropping down the body fat?
 
Keep up the good work.

And yes, you're definitely losing fat. We're proud of you.
 
Solid bro
 
electus said:
Calories drop from the coach.
Rest day: 300P 60C 60F
Medium day: 310P 225C 41F
High day: 260P 890C

Cardio 30min 5 times a week
Click to expand...
Can you ask your coach about upping protein on high days please? thanks :D
 
Definitely making progress man
 
Legs 2
MYO REPS Rogers Pendulum 18,14,7 40kg
MYO REPS Cybex Squat Press 17,14,12 160kg
MYO REPS Hammer Strength Plate Loaded Seated Leg Curl 17,12,9 42,5kg (+forced negatives)
Cybex Plate Loaded 45°Calf Raise ramping to 16,12,8 40kg
MYO REPS Cybex Hip Abduction Machine 15,12,9 67,5kg
MYO REPS Cybex Hip Adduction 16,13,8 49,5kg
10 min cardio

Getting stronger on everything for REPS
1000029968.webp
 
electus said:
Legs 2
MYO REPS Rogers Pendulum 18,14,7 40kg
MYO REPS Cybex Squat Press 17,14,12 160kg
MYO REPS Hammer Strength Plate Loaded Seated Leg Curl 17,12,9 42,5kg (+forced negatives)
Cybex Plate Loaded 45°Calf Raise ramping to 16,12,8 40kg
MYO REPS Cybex Hip Abduction Machine 15,12,9 67,5kg
MYO REPS Cybex Hip Adduction 16,13,8 49,5kg
10 min cardio

Getting stronger on everything for REPS View attachment 72530
Click to expand...
reps are showing it, you're getting stronger for sure bro ;)
 
Pull 1
MYO REPS Close Grip Lat PullDown 12,9,7 110kg
MYO REPS Lat PullDown Upper Back 13,6 110kg
MYO REPS Single Prime Extreme Row 10,8,7 75kg
MYO REPS Gymleco T-Bar Row 12,6 65kg
MYO REPS Cybex Rear Delt Fly 15,12,10,6 22,5kg dropset
MYO REPS Cybex Cable Bicep Curl 7 31,5kg, 11,5 27kg

83kg bodyweight

Hopefully I'll get to 4 plates on the Gymleco T-Bar Row before the end of the cut 😆

30min 15% Incline treadmill 4kmh 300kcal
1000029980.webp
1000029981.webp
1000029982.webp
1000029983.webp
 
electus said:
Pull 1
MYO REPS Close Grip Lat PullDown 12,9,7 110kg
MYO REPS Lat PullDown Upper Back 13,6 110kg
MYO REPS Single Prime Extreme Row 10,8,7 75kg
MYO REPS Gymleco T-Bar Row 12,6 65kg
MYO REPS Cybex Rear Delt Fly 15,12,10,6 22,5kg dropset
MYO REPS Cybex Cable Bicep Curl 7 31,5kg, 11,5 27kg

83kg bodyweight

Hopefully I'll get to 4 plates on the Gymleco T-Bar Row before the end of the cut 😆

30min 15% Incline treadmill 4kmh 300kcalView attachment 72712View attachment 72713View attachment 72714View attachment 72715
Click to expand...
4 plates is coming for your bro you getting stronger always ;) good dedication
 
Nice equipment in the background. You've got a bunch of accessories that you have access to.
 
Keep up the good work, man.

The training looks to be on point.
 
Definitely gets me excited to see a cool gym like this.

love the MYO REPS idea
 
A+++ work on this training.
You're hitting some good volume and you're having fun doing it.
 
CYBEX Is some of my favorite equipment.
And the one you have is really good and very expensive.
 
electus said:
Pull 1
MYO REPS Close Grip Lat PullDown 12,9,7 110kg
MYO REPS Lat PullDown Upper Back 13,6 110kg
MYO REPS Single Prime Extreme Row 10,8,7 75kg
MYO REPS Gymleco T-Bar Row 12,6 65kg
MYO REPS Cybex Rear Delt Fly 15,12,10,6 22,5kg dropset
MYO REPS Cybex Cable Bicep Curl 7 31,5kg, 11,5 27kg

83kg bodyweight

Hopefully I'll get to 4 plates on the Gymleco T-Bar Row before the end of the cut 😆

30min 15% Incline treadmill 4kmh 300kcalView attachment 72712View attachment 72713View attachment 72714View attachment 72715
Click to expand...


That’s some damn nice equipment
 
Push 1
MYO REPS Cybex Incline Press 14,10,7 90kg
MYO REPS Nautilus Nitro Plus Vertical Chest 9,6, 12Pin dropset
MYO REPS Cybex Cable Pushdowns 21,15,9 67,5kg
MYO REPS Cybex Vulken OH Triceps Extension 14,8 49,5kg
MYO REPS Cybex Cable Lateral Raises 20,11,6 13,5kg 1min rest between sets
 
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