Approved Log My First Log - Cleaning Up and Locking In Before Blast Off

[Frogger]

Morning gents, hopefully what follows below is a readable and half well set out log that I will stick to for the foreseeable future.

Shamelessly imitating @rizzlekdizzle 's layout because I like the way he's set his out

About me
Age: Late 20's
Height: 175cm
Weight: 86kg
Body fat %: Guessing high teens. I'd rather be overly critical than claim to be leaner than I am.
Blood pressure: 125/65. This is a slight elevation from my usual morning BP as I have just worked a night shift and trained hard before measuring. A typical morning measurement is around 110/65.

Goal
Cut to a bf% I've never been down to before and prime myself for some great lean gains. I am not looking to compete, just to look half decent.

CURRENT PEDS
Currently cruising on 150mg test E and 100mg of mast E as I have been since October and will continue to do so until about April because I did not commit to dropping weight in those initial three months like I should have.

FUTURE PED PLANS
Test E and EQ Cyp, titrating both up from a cruise dose level of mgs over the course of the blast (To be determined but between 12 and 16 weeks) capping out at under a gram unless I need a very large ratio of test to EQ to keep e2 from crashing. Maybe the odd bit of var PWO and dbol on hand just in case I crash my e2 and need to alleviate sides.

SUPPS
NAC, vitamin c, magnesium, complete multivitamin, B3, P5P, vitamin D
+ taurine and other extras added to pre-workout

DIET
Currently aiming for about 2500kcal but that will decrease over the next two months as fat loss slows. Lots of very lean kangaroo mince, veggie rice, ultra skim milk, whey protein concentrate, tuna and other fish, eggs, etc. Having just started counting my calories properly I'm finding them quite a bit lower than I was planning and I will add more calories in to prevent crushing my metabolism.
My understanding of dieting at my level (not overly advanced at my bodyfat level for now) is that I should hit my protein target of about 2g per kg, keep fats to around 1g per kg, and fill in the rest of my calories with good quality carb sources while above all else getting a complete range of micronutrients.

Please don't expect any fancy appetising meal pictures from me. I like to cook simple food that tastes good and looks awful and I often eat the same meals.

CARDIO
Before each session in the gym, unless I am very tired from a night shift, I do a 2km run at 12kph on the treadmill. This distance will increase as either it becomes less taxing or when my RHR and/or BP start to plateau or move upwards. If time and energy allow I will add a 20 minute treadmill walk at a moderately challenging pace and incline. I also work a very active job that keeps me on my feet for 8 hours a day.

RESISTANCE TRAINING
I am currently working on a Chest/tri, Back/bi, Shoulder/core, Legs/arms routine with supplementary arm and shoulder work put in where recovery and energy allows (I love working my shoulders and they recover very well). Rest days aren't scheduled and are taken as required to alleviate fatigue and if I have other responsibilities that fill the same time slot. In the latter case I usually supplement with dumbbell and bodyweight work at home.

Range of motion, powerful concentrics, and controlled reversal + eccentrics are key to my training. If my form starts to degrade considerably towards the end of a set I try to complete it as well as I can and then drop weight for the next set. If I can't complete the set I remove weight and finish the required reps.

Pictures below to show my current physique. I have a fair bit of fat to drop off before I am ready to really blast off.

 

[Frogger]

 

[Npcclassicphysique champ]

Morning gents, hopefully what follows below is a readable and half well set out log that I will stick to for the foreseeable future.

Shamelessly imitating @rizzlekdizzle 's layout because I like the way he's set his out

About me
Age: Late 20's
Height: 175cm
Weight: 86kg
Body fat %: Guessing high teens. I'd rather be overly critical than claim to be leaner than I am.
Blood pressure: 125/65. This is a slight elevation from my usual morning BP as I have just worked a night shift and trained hard before measuring. A typical morning measurement is around 110/65.

Goal
Cut to a bf% I've never been down to before and prime myself for some great lean gains. I am not looking to compete, just to look half decent.

CURRENT PEDS
Currently cruising on 150mg test E and 100mg of mast E as I have been since October and will continue to do so until about April because I did not commit to dropping weight in those initial three months like I should have.

FUTURE PED PLANS
Test E and EQ Cyp, titrating both up from a cruise dose level of mgs over the course of the blast (To be determined but between 12 and 16 weeks) capping out at under a gram unless I need a very large ratio of test to EQ to keep e2 from crashing. Maybe the odd bit of var PWO and dbol on hand just in case I crash my e2 and need to alleviate sides.

SUPPS
NAC, vitamin c, magnesium, complete multivitamin, B3, P5P, vitamin D
+ taurine and other extras added to pre-workout

DIET
Currently aiming for about 2500kcal but that will decrease over the next two months as fat loss slows. Lots of very lean kangaroo mince, veggie rice, ultra skim milk, whey protein concentrate, tuna and other fish, eggs, etc. Having just started counting my calories properly I'm finding them quite a bit lower than I was planning and I will add more calories in to prevent crushing my metabolism.
My understanding of dieting at my level (not overly advanced at my bodyfat level for now) is that I should hit my protein target of about 2g per kg, keep fats to around 1g per kg, and fill in the rest of my calories with good quality carb sources while above all else getting a complete range of micronutrients.

Please don't expect any fancy appetising meal pictures from me. I like to cook simple food that tastes good and looks awful and I often eat the same meals.

CARDIO
Before each session in the gym, unless I am very tired from a night shift, I do a 2km run at 12kph on the treadmill. This distance will increase as either it becomes less taxing or when my RHR and/or BP start to plateau or move upwards. If time and energy allow I will add a 20 minute treadmill walk at a moderately challenging pace and incline. I also work a very active job that keeps me on my feet for 8 hours a day.

RESISTANCE TRAINING
I am currently working on a Chest/tri, Back/bi, Shoulder/core, Legs/arms routine with supplementary arm and shoulder work put in where recovery and energy allows (I love working my shoulders and they recover very well). Rest days aren't scheduled and are taken as required to alleviate fatigue and if I have other responsibilities that fill the same time slot. In the latter case I usually supplement with dumbbell and bodyweight work at home.

Range of motion, powerful concentrics, and controlled reversal + eccentrics are key to my training. If my form starts to degrade considerably towards the end of a set I try to complete it as well as I can and then drop weight for the next set. If I can't complete the set I remove weight and finish the required reps.

Pictures below to show my current physique. I have a fair bit of fat to drop off before I am ready to really blast off.

@Frogger welcome to the EVO family bro happy to see you sharing

Shamelessly imitating @rizzlekdizzle 's layout because I like the way he's set his out

no shame in copying the best bro I like @rizzlekdizzle log, follow it too
just saw the biggest damn prawn shrimp in my life in his log lol check this
https://www.evolutionary.org/forums...n-bulk-before-holiday-log.102756/post-1684126

View attachment 72570View attachment 72571

you look amazing bro thanks for the pic share, legit thick on you and huge muscle base, this will be a great cut down

saw your diet and training but we need a lot more please to really help dial you in

Please share more day to day information with us.

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

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

pictures
please share pictures of you face blurred (every 1-2 weeks)
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

 

[Frogger]

@Frogger welcome to the EVO family bro happy to see you sharing


no shame in copying the best bro I like @rizzlekdizzle log, follow it too
just saw the biggest damn prawn shrimp in my life in his log lol check this
https://www.evolutionary.org/forums...n-bulk-before-holiday-log.102756/post-1684126


you look amazing bro thanks for the pic share, legit thick on you and huge muscle base, this will be a great cut down

saw your diet and training but we need a lot more please to really help dial you in

Please share more day to day information with us.

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

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

pictures
please share pictures of you face blurred (every 1-2 weeks)
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

Future posts will include detailed training records and meals, I just wanted to get an introduction up for the moment. I've just started logging meals and exercises again after not doing so for around six months so in the coming days I should have an update put together with a few day's worth of information included. Thanks for having me here

 

[rizzlekdizzle]

glad to be of help! tbh my log was based on a conglomerate of other logs!
Man you have a great physique already in there - building on that will end up being very impressive. Great V-taper on you, big shoulder and arms.

 

[Npcclassicphysique champ]

Future posts will include detailed training records and meals, I just wanted to get an introduction up for the moment. I've just started logging meals and exercises again after not doing so for around six months so in the coming days I should have an update put together with a few day's worth of information included. Thanks for having me here

will be waiting bro

 

[stevesmi]

Excellent start to this log now is a time to tighten things up

 

[Mobster]

Lots of potential

 

[Frogger]

Now that I'm counting macros again and I've cleared most of the junk out of the pantry I'm finding that I'm really under cutting calories by filling up on veg rather than carbs. Grabbing some sourdough, rice etc. to fix this in the interim before I go back into consistent prepping in the next week or so.

 

[ceo]

bros I like your goals, we all are normal Joe's just like you wanting to get better.

 

[ROIDDERS]

Good to see that you started this off with a good start.

This is going to be a great log.

 

[chesty]

Definitely get your meal pictures up. We want to see what you're eating.

I like your layout so far.

 

[Ulter]

Don't forget to check out the other logs as well.
You get some great ideas from it, including Rizzle

 

[e2]

I don't worry about copying someone else's log layout.

We're all helping each other. Do the very best we can

 

[2Thick]

You are in your prime years now is the time to get in the best shape of your life.

 

[Vadim Fedorov]

I would just stick to a 12 week cycle.

No Need to run anything longer than that.

 

[Wootoom]

Would like to see you add in some fruits and vegetables to your diet as well.
And I like simple Foods, there's nothing wrong with that.

 

[JasonPriest]

Gonna be a really fun log to follow.

I think you have the potential to really improve quickly.

 

[BodyMonster34]

bro where is your red meat, that is what you need to have in here.

 

[Quadsweep]

this will be a fun log to follow.

i think you have a lot of room to improve and will get into the best shape ever

 

[Frogger]

Would like to see you add in some fruits and vegetables to your diet as well.
And I like simple Foods, there's nothing wrong with that.

Lots of veg in my diet and fruit too just not every day. I'm still locking in some meal choices as I get back into the swing of logging and my non-prepped meals will increase in variety once I'm back to having two solid prepped meals a day. I need to get myself a mini fridge for my prep in the coming days.

@BodyMonster34 kangaroo is as red as meat comes

 

[Npcclassicphysique champ]

Lots of veg in my diet and fruit too just not every day. I'm still locking in some meal choices as I get back into the swing of logging and my non-prepped meals will increase in variety once I'm back to having two solid prepped meals a day. I need to get myself a mini fridge for my prep in the coming days.

@BodyMonster34 kangaroo is as red as meat comes

you gotta meal prep bro thats the best way to get lean @Frogger

 

[Frogger]

Coming tomorrow or possibly the next day there will be some gym session logs, meal pictures, and macro breakdowns for the days since I initially posted. Meal prep might have to wait slightly longer than planned due to a lack of fridge space unless I can reorganise the kitchen and get a minifridge specifically for it in the coming days.

I've gotta say that this is pushing me to make more quality varied meals knowing that you all want to see them

 

[ballin2504]

Great base man. Can’t wait to see you grow

 

[Frogger]

Great base man. Can’t wait to see you grow

I should have some real logging up in a couple of hours if I can stay awake long enough to format it all. Just got off a night shift and I've got a few busy hours ahead of me before I get home

 

[LevButlerov]

I should have some real logging up in a couple of hours if I can stay awake long enough to format it all. Just got off a night shift and I've got a few busy hours ahead of me before I get home

waiting on it

 

[Frogger]

Alright here we go. I apologise in advance if this is a mess; I've just come off a night shift and had a massive morning. Training hasn't been top notch the past few days as I've been battling night shift fatigue and lack of sleep and also running into time constraints in the morning. Cardio has been slightly lacking this week but that's the way night shifts go sometimes.

29/01/25

Training - Shoulders and core
Starting with upper back and shoulder stretches to loosen everything up

Plate loaded shoulder press (hammer strength)

15x40kg This was a warmup set to test my range of motion. Everything felt good so I moved straight into working sets
15x80kg
10x90kg (drop) 5x80kg
10x80kg (drop) 5x70kg
10x70kg Form was starting to degrade here so I moved onto isolations

DB rear delt fly

15x7.5kg
15x10kg
15x10kg Form is starting to degrade here. Finding myself leveraging momentum unintentionally
15x8kg

DB lateral raises

15x8kg Felt the fatigue lingering from earlier exercises
10x8kg
10x5kg I do feel that I could have pushed harder from this point but with limited time I continued moving through my movements

DB front delt raise

15x7.5kg Front delts still felt strong here despite the overall fatigue
10x10kg
10x10kg The pump was really coming on here
10x10kg Towards the end of this set burning turned into a lack of power and it was time to move on

Incline sit up (bodyweight, steepest incline on bench)

15
15 Abs started to cramp here. Not sure why the cramps came up on only the second set
10 Cramps actually stopped this set

Plank 60 seconds

Leg raises to burn out the lower abdomen
10
10
10

Food

I'll go into detail on this day but moving forward I'll be listing a couple of main meals per update and overall macros only

Upon getting home form work I drained a 185g tin of tuna and replaced the brine with lemon juice, chilli powder, black pepper, and salt

Meal 1 was kangaroo mince, veggie rice, and brown onion with some soy sauce and garlic peri-peri sauce

Meal 2 was purely to get a few more calories in because I knew I was well under for the day. Oat bran in skim milk

A protein shake before meal 3

Meal 3 was more kangaroo mince with a mix of green beans, sweet potato, onion, and capsicum all pan fried in a very small (5g overall) amount of olive oil

Macros for this day added up to P199:C133:F41 and around 1700kcal. This was far too low as I was still working out what carbohydrates I was going to go with for the cut.


30/01/25

Rest day - Not overly fatigued but I had things to do during the morning and day

Food


Similar large meals to the day before but with the addition of sourdough toast and eggs. Also a bowl of greek yoghurt mixed with whey and 125g of blueberries. I have chosen sourdough toast as my supplementary source of carbs because it's tasty and it'll be very easy to reduce or pull out as I need to drop calories lower.

Macros ended up being around P188:C233:F51 and ~2130kcal. Potentially still low but I'm finding my happy place. All the veggies are filling me up (not bloating though) so it's very easy to overdo the deficit at this time. This could be the rough number I aim for if 2500 doesn't give a satisfactory rate of weight loss.

31/01/25

Cardio

2km run in 10 minutes. This probably sounds like nothing to many people here but I've had a lifelong hatred of running and at this time I am still reaping beneficial cardiovascular adaptation from this level of challenge. Resting heart rate is moving down towards an even 60 (mid 50's if I'm relaxed and laying down) and blood pressure continues to improve, measuring 124/70 this morning despite having worked all night and hit the gym before the measurement.

Training - Legs and Arms
I was very strapped for time today and the gym was quite full so I had to choose alternate machines for a couple of things

Some lower back and hamstring stretches to begin with. Everything else was pretty warm from the run already

Leg Press

10x50kg
10x100kg
10x150kg
10x200kg
7x200kg Here I would have worked on more drop sets had I not had an appointment across town rapidly approaching

Laying hamstring curls - the sitting machine was taken

10x50kg
10x63kg
10x72kg
10x59kg

DB curls

15x10kg
15x12.5kg
10x15kg
10x15kg
10x12.5kg

Tricep push-downs - this machine appears to overstate the resistance of the weight stack. Take these numbers with a grain of salt

15x43kg
15x57kg
15x57kg
15x43kg

And this is where I had to smash out a very quick shower and race across town so I didn't miss my appointment.

Food

So far today I've had one protein shake (this was back at around midnight to stave off hunger at work), 250g of strawberries before the gym (craving), some small snacks in a waiting room, and a proper breakfast consisting of 250g greek yoghurt, 30g whey, 110g sourdough, 2 large eggs, and 10g of butter.

Still only early on today and I'll eat another meal after I sleep through the day but so far today's macros are P124:C144:F35 with roughly 1370kcal

Attached should be some pictures of my meals (not very pretty) and a quick physique shot from the gym this morning. I swear the hair adds 5% bf but I've been asked not to shave it off anymore

 

[Frogger]

waiting on it

I was busily typing away as you replied

 

[LevButlerov]

Alright here we go. I apologise in advance if this is a mess; I've just come off a night shift and had a massive morning. Training hasn't been top notch the past few days as I've been battling night shift fatigue and lack of sleep and also running into time constraints in the morning. Cardio has been slightly lacking this week but that's the way night shifts go sometimes.

29/01/25

Training - Shoulders and core
Starting with upper back and shoulder stretches to loosen everything up

Plate loaded shoulder press (hammer strength)

15x40kg This was a warmup set to test my range of motion. Everything felt good so I moved straight into working sets
15x80kg
10x90kg (drop) 5x80kg
10x80kg (drop) 5x70kg
10x70kg Form was starting to degrade here so I moved onto isolations

DB rear delt fly

15x7.5kg
15x10kg
15x10kg Form is starting to degrade here. Finding myself leveraging momentum unintentionally
15x8kg

DB lateral raises

15x8kg Felt the fatigue lingering from earlier exercises
10x8kg
10x5kg I do feel that I could have pushed harder from this point but with limited time I continued moving through my movements

DB front delt raise

15x7.5kg Front delts still felt strong here despite the overall fatigue
10x10kg
10x10kg The pump was really coming on here
10x10kg Towards the end of this set burning turned into a lack of power and it was time to move on

Incline sit up (bodyweight, steepest incline on bench)

15
15 Abs started to cramp here. Not sure why the cramps came up on only the second set
10 Cramps actually stopped this set

Plank 60 seconds

Leg raises to burn out the lower abdomen
10
10
10

Food

I'll go into detail on this day but moving forward I'll be listing a couple of main meals per update and overall macros only

Upon getting home form work I drained a 185g tin of tuna and replaced the brine with lemon juice, chilli powder, black pepper, and salt

Meal 1 was kangaroo mince, veggie rice, and brown onion with some soy sauce and garlic peri-peri sauce

Meal 2 was purely to get a few more calories in because I knew I was well under for the day. Oat bran in skim milk

A protein shake before meal 3

Meal 3 was more kangaroo mince with a mix of green beans, sweet potato, onion, and capsicum all pan fried in a very small (5g overall) amount of olive oil

Macros for this day added up to P199:C133:F41 and around 1700kcal. This was far too low as I was still working out what carbohydrates I was going to go with for the cut.


30/01/25

Rest day - Not overly fatigued but I had things to do during the morning and day

Food


Similar large meals to the day before but with the addition of sourdough toast and eggs. Also a bowl of greek yoghurt mixed with whey and 125g of blueberries. I have chosen sourdough toast as my supplementary source of carbs because it's tasty and it'll be very easy to reduce or pull out as I need to drop calories lower.

Macros ended up being around P188:C233:F51 and ~2130kcal. Potentially still low but I'm finding my happy place. All the veggies are filling me up (not bloating though) so it's very easy to overdo the deficit at this time. This could be the rough number I aim for if 2500 doesn't give a satisfactory rate of weight loss.

31/01/25

Cardio

2km run in 10 minutes. This probably sounds like nothing to many people here but I've had a lifelong hatred of running and at this time I am still reaping beneficial cardiovascular adaptation from this level of challenge. Resting heart rate is moving down towards an even 60 (mid 50's if I'm relaxed and laying down) and blood pressure continues to improve, measuring 124/70 this morning despite having worked all night and hit the gym before the measurement.

Training - Legs and Arms
I was very strapped for time today and the gym was quite full so I had to choose alternate machines for a couple of things

Some lower back and hamstring stretches to begin with. Everything else was pretty warm from the run already

Leg Press

10x50kg
10x100kg
10x150kg
10x200kg
7x200kg Here I would have worked on more drop sets had I not had an appointment across town rapidly approaching

Laying hamstring curls - the sitting machine was taken

10x50kg
10x63kg
10x72kg
10x59kg

DB curls

15x10kg
15x12.5kg
10x15kg
10x15kg
10x12.5kg

Tricep push-downs - this machine appears to overstate the resistance of the weight stack. Take these numbers with a grain of salt

15x43kg
15x57kg
15x57kg
15x43kg

And this is where I had to smash out a very quick shower and race across town so I didn't miss my appointment.

Food

So far today I've had one protein shake (this was back at around midnight to stave off hunger at work), 250g of strawberries before the gym (craving), some small snacks in a waiting room, and a proper breakfast consisting of 250g greek yoghurt, 30g whey, 110g sourdough, 2 large eggs, and 10g of butter.

Still only early on today and I'll eat another meal after I sleep through the day but so far today's macros are P124:C144:F35 with roughly 1370kcal

Attached should be some pictures of my meals (not very pretty) and a quick physique shot from the gym this morning. I swear the hair adds 5% bf but I've been asked not to shave it off anymore

Yup I realized you were just posting it after me.

Adding another meal keep carbs a bit lower, pump the proteins and fat.

Training looks good but on the curls you should drop set it more.

 

[Frogger]

Yup I realized you were just posting it after me.

Adding another meal keep carbs a bit lower, pump the proteins and fat.

Training looks good but on the curls you should drop set it more.

Yeah definitely could be improved but I was on a strict time limit this morning. I'll try to get in for chest and tri after work in the morning but with the 6 consecutive night shifts, calorie deficit and having just given blood I've got zero energy at the moment.

 

[LevButlerov]

Yeah definitely could be improved but I was on a strict time limit this morning. I'll try to get in for chest and tri after work in the morning but with the 6 consecutive night shifts, calorie deficit and having just given blood I've got zero energy at the moment.

How active is your work? @Frogger

 

[Frogger]

How active is your work? @Frogger

Not on the level of something like landscaping, but it is pretty constant movement and lifting. I was going to skip the gym altogether but I got in for a quick chest/arms session at least before I had to be somewhere else. I didn't log my lifts and I'll be doing my actual chest/tri session tomorrow night in line with my next shift rotation.

 

[LevButlerov]

Not on the level of something like landscaping, but it is pretty constant movement and lifting. I was going to skip the gym altogether but I got in for a quick chest/arms session at least before I had to be somewhere else. I didn't log my lifts and I'll be doing my actual chest/tri session tomorrow night in line with my next shift rotation.

If you move a lot, you can bring that in as part cardio.

 

[RoySimpson]

View attachment 72570View attachment 72571

@Frogger stay on that grind brother!

 

[25homes]

This should be good bro. I'll be following

 

[Frogger]

This should be good bro. I'll be following

I'll put together a quick training log from the past few days after some lunch. Unfortunately I've been told not to train for a few days to prevent false elevations on some blood investigations I need to do for what seems to be a minor hernia. Situation kind of sucks but I can't say no to a free set of pretty comprehensive bloods

 

[Frogger]

Here we go, picking up training from 31/1/25. For reference weight is 85kg and blood pressure today is 115/65

1/2/25

I only had about 30 minutes to get a pump in here between leaving work at 6am and having to be somewhere else. I didn't log any lifts but I got a decent little shoulder workout in, mostly seated DB shoulder press.

2/2/25

Chest and triceps

After some stretches I did my warmup 2km run and then some push ups to get my arms and chest ready.

Flat BB bench - I've been focusing on DB and cable movements for my chest lately so the performance here is pretty poor by my own standards. I realised towards the end of these sets that my grip was far too narrow and that's largely what was limiting my performance

10x50kg
10x50kg
10x100kg
5x120kg - I'm no monster, but I know I should be able to rep this for 10 with no drama. This is where I knew I had to be doing something wrong.
10x100kg
10x60kg - I didn't want to completely burn myself out with more exercises to go. Next chest day will hopefully be considerably better

Incline BB bench

15x50kg
10x80kg
5x100kg - shoulders and chest were pretty worn out at this point hence the drop in reps
10x80kg
10x50kg

Pecdec - The dual cables were being used to I went to the pec dec to get some nice deep stretches in at a relatively low weight/

10x61kg
10x103kg
10x82kg
10x47kg

And once again this is where I had to leave the gym to be somewhere else.

3/2/25

Back

Started off with my usual 2km run to warm everything up

Next was lat pulldowns. These are a big weakness for me as I've always had trouble mentally connecting with my back which has led to a lack of true hard effort and development.

10x40kg
10x67kg
10x77kg
10x67kg
10x57kg

Plate loaded row (single arm)

10x25kg
15x50kg
10x50kg
10x50kg
15x40kg

Lat prayers

15x18kg
15x25kg
15x28kg
10x25kg

This is where I finished up. Not a massive day and usually I would have included some bent BB rows, low seated cable rows, and bicep work but I had a doctor's appointment to prepare for.

And with that, I am unable to train for a few days while some medical investigations are completed. (Minor stuff that could have potential to get much worse if left alone)

Not much to say about food over the weekend other than I allowed myself to break my deficit and eat some less than optimal foods on Saturday to help recover some energy after giving blood the day before. Calories have been adjusted in the days since to account for this minor blowout and there's been no significant setback in my weight loss.

 

[Npcclassicphysique champ]

Here we go, picking up training from 31/1/25. For reference weight is 85kg and blood pressure today is 115/65

1/2/25

I only had about 30 minutes to get a pump in here between leaving work at 6am and having to be somewhere else. I didn't log any lifts but I got a decent little shoulder workout in, mostly seated DB shoulder press.

2/2/25

Chest and triceps

After some stretches I did my warmup 2km run and then some push ups to get my arms and chest ready.

Flat BB bench - I've been focusing on DB and cable movements for my chest lately so the performance here is pretty poor by my own standards. I realised towards the end of these sets that my grip was far too narrow and that's largely what was limiting my performance

10x50kg
10x50kg
10x100kg
5x120kg - I'm no monster, but I know I should be able to rep this for 10 with no drama. This is where I knew I had to be doing something wrong.
10x100kg
10x60kg - I didn't want to completely burn myself out with more exercises to go. Next chest day will hopefully be considerably better

Incline BB bench

15x50kg
10x80kg
5x100kg - shoulders and chest were pretty worn out at this point hence the drop in reps
10x80kg
10x50kg

Pecdec - The dual cables were being used to I went to the pec dec to get some nice deep stretches in at a relatively low weight/

10x61kg
10x103kg
10x82kg
10x47kg

And once again this is where I had to leave the gym to be somewhere else.

3/2/25

Back

Started off with my usual 2km run to warm everything up

Next was lat pulldowns. These are a big weakness for me as I've always had trouble mentally connecting with my back which has led to a lack of true hard effort and development.

10x40kg
10x67kg
10x77kg
10x67kg
10x57kg

Plate loaded row (single arm)

10x25kg
15x50kg
10x50kg
10x50kg
15x40kg

Lat prayers

15x18kg
15x25kg
15x28kg
10x25kg

This is where I finished up. Not a massive day and usually I would have included some bent BB rows, low seated cable rows, and bicep work but I had a doctor's appointment to prepare for.

And with that, I am unable to train for a few days while some medical investigations are completed. (Minor stuff that could have potential to get much worse if left alone)

Not much to say about food over the weekend other than I allowed myself to break my deficit and eat some less than optimal foods on Saturday to help recover some energy after giving blood the day before. Calories have been adjusted in the days since to account for this minor blowout and there's been no significant setback in my weight loss.

@Frogger training is looking good bro want to see your foods too

 

[stevesmi]

That is a lot of volume great job and great commitment

 

[Frogger]

That is a lot of volume great job and great commitment

Feels like a fair bit in the gym but once I get to writing it up here I always feel like I could have pushed more.
Going for investigative bloods tomorrow and then I can get back into training. I'll have to go easy or avoid heavy compounds that create a lot of abdominal pressure for now though until we've got some scans

 

[TheOne1]

Great start to the log bro, keep up the detailed updates!

 

[Mobster]

I've trained in as little as 25 minutes (arm workout)

 

[zedhed]

Wow, that is a crazy weekend workout.
Good job, man. That's the way to do it.

 

[caligirl85]

Chest and triceps. Looks amazing.

Also, you're hitting some good kilograms.

 

[Shrine]

Great job on the back and great job overall.

 

[Zyglamail]

Don't believe the BS that you have to eat less than optimal foods to help recover energy.

That's just what the food companies, want you to think.

 

[Arabian]

Stay on the diet, no matter what. When you give blood, you want to drink a lot of liquids, that's what you need.

 

[BookerTNY]

Definitely let us know what happens with your scans.
Hopefully, everything is good.

 

[sambee38]

plated loaded rows and lat prayers, cool stuff happening here.

 

[Austin316]

wow hopefully the medical stuff isn't too serious.

let us know more about that.

 

[Pigsy]

Keen to follow along

 

[Frogger]

wow hopefully the medical stuff isn't too serious.

let us know more about that.

I believe the bloods and urine analysis are just a standard precaution before they send me off for an ultrasound to assess any tearing.
There's almost certainly the beginning of a hernia but it's minor enough that I only feel it when I go below parallel on a 100kg+ squat (which I'm not going to do any time soon until this is sorted).

The only thing is that with our overwhelmed medical system and me having the wrong kind of insurance (thought I had hospital cover but I only have extras and didn't change it when I noticed a while back) it could take a year or more to get into surgery without paying out the ass.

I should be checking in tonight after work with a shoulder workout and the day's weight and blood pressure. I'll take some food pictures over the weekend again as well.

 

[Npcclassicphysique champ]

I believe the bloods and urine analysis are just a standard precaution before they send me off for an ultrasound to assess any tearing.
There's almost certainly the beginning of a hernia but it's minor enough that I only feel it when I go below parallel on a 100kg+ squat (which I'm not going to do any time soon until this is sorted).

The only thing is that with our overwhelmed medical system and me having the wrong kind of insurance (thought I had hospital cover but I only have extras and didn't change it when I noticed a while back) it could take a year or more to get into surgery without paying out the ass.

I should be checking in tonight after work with a shoulder workout and the day's weight and blood pressure. I'll take some food pictures over the weekend again as well.

you will know the results when bro? hope its not a hernia

 

[Frogger]

you will know the results when bro? hope its not a hernia

I'll likely be called in to go over the bloods next week and then they'll set a date for an ultrasound I hope. Even though it fits the description of what a hernia feels like when I do something strenuous to feel it and the doctor said he could feel it, I'm still yet to see of feel any lump when I cough and probe the area myself so there's still hope it's nothing

 

[Npcclassicphysique champ]

I'll likely be called in to go over the bloods next week and then they'll set a date for an ultrasound I hope. Even though it fits the description of what a hernia feels like when I do something strenuous to feel it and the doctor said he could feel it, I'm still yet to see of feel any lump when I cough and probe the area myself so there's still hope it's nothing

you got a pic of it bro? is it like a ball?

 

[Frogger]

you got a pic of it bro? is it like a ball?

Nothing to take a picture of, there's nothing visible. It's a burning/itching/stretching feeling about one square inch in area and always in the same spot on my lower abdomen at about hip level when I squat deep and somewhat heavy. The doctor said he could feel a hernia when I coughed for him but honestly I think he's just not used to being able to feel the muscle directly because I can't find whatever it was he felt.

If it is a hernia, it is very minor and there's zero chance of intestines becoming trapped unless it gets significantly worse

There's always the possibility that it's just a spot of skin that's extra sensitive to the stretching when my abs are loaded up and that's all I've been feeling

 

[Npcclassicphysique champ]

Nothing to take a picture of, there's nothing visible. It's a burning/itching/stretching feeling about one square inch in area and always in the same spot on my lower abdomen at about hip level when I squat deep and somewhat heavy. The doctor said he could feel a hernia when I coughed for him but honestly I think he's just not used to being able to feel the muscle directly because I can't find whatever it was he felt.

If it is a hernia, it is very minor and there's zero chance of intestines becoming trapped unless it gets significantly worse

There's always the possibility that it's just a spot of skin that's extra sensitive to the stretching when my abs are loaded up and that's all I've been feeling

you should be good if no big bumps there bro

 

[Frogger]

I did get a nice shoulder session in after work tonight and some ab work thrown in as well. I'll transfer it out of my book tomorrow night along with legs, I've just been asked to come into work four hours early so I barely had time to cook a meal after the gym as it is.

I'm thinking I'll have to start shaving again once my abs are worth showing

 

[Noah Wixx]

30 minutes is better than zero minutes

 

[ballin2504]

Awesome job man

 

[LevButlerov]

I did get a nice shoulder session in after work tonight and some ab work thrown in as well. I'll transfer it out of my book tomorrow night along with legs, I've just been asked to come into work four hours early so I barely had time to cook a meal after the gym as it is.

I'm thinking I'll have to start shaving again once my abs are worth showing

Shave it off, show those abs.

 

[Frogger]

After a week of early call ins and late finishes with the 6th such day looming in the morning I've decided to move legs to tomorrow instead of putting in a half ass session and give myself a chance to eat and sleep properly. I do have some time now to move last night's shoulder session out of my notepad.

6/2/25
Weight is still sitting at 85kg, sometimes less depending mostly on hydration and time of day. Blood pressure was 112/61 this morning after a quick breakfast and while in a small rush to get to work. Resting heart rate is still trending down and looks like it'll soon be below 60 while I'm awake. Running for my cardio has really made a massive difference in blood pressure and heart rate over the past couple of months.

Now the gym session

Shoulders

Started this like most of my sessions with a 2km run to warm up. My shins and calves weren't feeling great but I pushed through.

After stretches I moved straight to the plate loaded shoulder press machine

15x40kg
15x40kg
10x80kg
7x120kg - I would like to get this working weight up to around 10 reps consistently in the coming weeks
5x120kg
10x100kg
10x90kg
10x80kg
10x60kg - I could have done more drop sets without the rapid reduction in weight but I wanted to leave some gas in the tank for isolations

Interim - Some core work to give my shoulders a few minutes to rest and recover their power

Incline crunches - steepest incline bodyweight only

20
15
10
10

Back to shoulders

Pin stack machine rear delt fly

10x33kg
10x47kg
10x54kg
10x54kg
10x40kg

Dumbbell lateral raise

10x7kg
10x10kg
10x9kg
10x8kg
10x7kg

Dumbbell front delt raise

10x10kg
10x10kg
10x10kg
10x8kg

As always, regardless of the effort in the gym at the time it feels like a piss poor effort when I'm putting it together here. I didn't go to complete failure because I didn't want to be stuck in the carpark for 15 minutes unable to lift my arms to the steering wheel.

Upcoming leg session I'll put some real effort in and hopefully not feel underwhelmed at my own performance when I put together my next post.

As a side note I had my first really bad delt pin today. I must have hit both a nerve and a blood vessel or something. Lots of twitching on the way in, a gush of blood on the way out despite using a short 27g and waiting 10+ seconds before removal, and a massive cork that thankfully went away with a minute of massaging.

 

[LevButlerov]

After a week of early call ins and late finishes with the 6th such day looming in the morning I've decided to move legs to tomorrow instead of putting in a half ass session and give myself a chance to eat and sleep properly. I do have some time now to move last night's shoulder session out of my notepad.

6/2/25
Weight is still sitting at 85kg, sometimes less depending mostly on hydration and time of day. Blood pressure was 112/61 this morning after a quick breakfast and while in a small rush to get to work. Resting heart rate is still trending down and looks like it'll soon be below 60 while I'm awake. Running for my cardio has really made a massive difference in blood pressure and heart rate over the past couple of months.

Now the gym session

Shoulders

Started this like most of my sessions with a 2km run to warm up. My shins and calves weren't feeling great but I pushed through.

After stretches I moved straight to the plate loaded shoulder press machine

15x40kg
15x40kg
10x80kg
7x120kg - I would like to get this working weight up to around 10 reps consistently in the coming weeks
5x120kg
10x100kg
10x90kg
10x80kg
10x60kg - I could have done more drop sets without the rapid reduction in weight but I wanted to leave some gas in the tank for isolations

Interim - Some core work to give my shoulders a few minutes to rest and recover their power

Incline crunches - steepest incline bodyweight only

20
15
10
10

Back to shoulders

Pin stack machine rear delt fly

10x33kg
10x47kg
10x54kg
10x54kg
10x40kg

Dumbbell lateral raise

10x7kg
10x10kg
10x9kg
10x8kg
10x7kg

Dumbbell front delt raise

10x10kg
10x10kg
10x10kg
10x8kg

As always, regardless of the effort in the gym at the time it feels like a piss poor effort when I'm putting it together here. I didn't go to complete failure because I didn't want to be stuck in the carpark for 15 minutes unable to lift my arms to the steering wheel.

Upcoming leg session I'll put some real effort in and hopefully not feel underwhelmed at my own performance when I put together my next post.

As a side note I had my first really bad delt pin today. I must have hit both a nerve and a blood vessel or something. Lots of twitching on the way in, a gush of blood on the way out despite using a short 27g and waiting 10+ seconds before removal, and a massive cork that thankfully went away with a minute of massaging.

Actually a very impressive session. @Frogger I see a lot of volume, the key will be food here how much protein you doing?

 

[Frogger]

Actually a very impressive session. @Frogger I see a lot of volume, the key will be food here how much protein you doing?

Aiming for 200g though sometimes falling short slightly or getting probably too much in a single meal rather than spacing it out through the day. This, as well as any benefits from carb timing will improve once I can start meal prepping again.
I've bought a fridge to fit in the limited space I can make for it but it's been put on back order for a few weeks.

I'll also have much more time to cook more than one or two decent meals a day in the coming weeks now that we're past the need for so much overtime.

The macros I'm trying to stay around are 200p 250c 75f until I can't lose weight at 2500kcal. I generally maintain weight right around 3000 or slightly above and I'll remove carbs as necessary.

There was a slight issue with my macro calculations recently as the database was attributing the wrong fat content to my Greek yoghurt but now that I know that I'll be switching the brand to a much lower fat one.

 

[stevesmi]

Lots of good things happening on this man it's good to hear your updates

 

[Mobster]

I've had those kinds of weeks back in the day. Great money but too much hard work

 

[Wootoom]

when you're doing an injection you notice something fishy going on always pull out and don't continue it. listen to your body

 

[LevButlerov]

Aiming for 200g though sometimes falling short slightly or getting probably too much in a single meal rather than spacing it out through the day. This, as well as any benefits from carb timing will improve once I can start meal prepping again.
I've bought a fridge to fit in the limited space I can make for it but it's been put on back order for a few weeks.

I'll also have much more time to cook more than one or two decent meals a day in the coming weeks now that we're past the need for so much overtime.

The macros I'm trying to stay around are 200p 250c 75f until I can't lose weight at 2500kcal. I generally maintain weight right around 3000 or slightly above and I'll remove carbs as necessary.

There was a slight issue with my macro calculations recently as the database was attributing the wrong fat content to my Greek yoghurt but now that I know that I'll be switching the brand to a much lower fat one.

I would try to push in protein and bars if you can so you can get more dense food. @Frogger

 

[Vadim Fedorov]

you likely hit a blood vessel that's why it was twitching like that.

nothing serious but next time pull out and then redo a new needle and hit a different spot.

 

[2Thick]

shoulder training looks fantastic. just don't overdo it on the amount of weights you're doing you don't want to tear your shoulder.

 

[e2]

usually with quad pins that sort of thing happens.

lots of blood vessells to hit when you do it.

 

[Ulter]

physique is looking nice and athletic.
make sure at some point you give us a nice shave and maybe oil up a little bit so we can see more.

 

[chesty]

much respect for what you're doing on this one. Abs look terrific.

 

[ROIDDERS]

once your abs start showing that is amazing.

it means your total body fat is dropping keep it up.

 

[Frogger]

physique is looking nice and athletic.
make sure at some point you give us a nice shave and maybe oil up a little bit so we can see more.

Shaved tonight and because I misplaced my clippers in a recent move it took an hour and killed two fresh razors even after attacking as much as I could with scissors. To think I only stopped shaving 2-3 months ago.

I'll put up another picture over the next few days as well as training logs from tonight and the rest of the weekend.

@LevButlerov If I even look at a bar or calorie dense food I'll break into a surplus. Eating 4k calories comes naturally to me so I need to go for lots of veggies to feel full without eating too much. I'll be breaking my protein into more meals over the day when I have the time rather than two large meals and a shake or two at work so hitting 200-230 will be no issue at all.

 

[LevButlerov]

Shaved tonight and because I misplaced my clippers in a recent move it took an hour and killed two fresh razors even after attacking as much as I could with scissors. To think I only stopped shaving 2-3 months ago.

I'll put up another picture over the next few days as well as training logs from tonight and the rest of the weekend.

@LevButlerov If I even look at a bar or calorie dense food I'll break into a surplus. Eating 4k calories comes naturally to me so I need to go for lots of veggies to feel full without eating too much. I'll be breaking my protein into more meals over the day when I have the time rather than two large meals and a shake or two at work so hitting 200-230 will be no issue at all.

Sure looking forward to pics and I like your whole food idea, we can do that with more meals to start as well.

 

[ceo]

Bros any updates when it came to their hernia.
I had 1 years ago from my plumbing when I would have to carry heavy toilets up the stairs.

 

[Frogger]

Bros any updates when it came to their hernia.
I had 1 years ago from my plumbing when I would have to carry heavy toilets up the stairs.

Still just waiting to be called back into the doctor to hopefully have an ultrasound scheduled. I've had some bloods taken just as a standard first step to make sure it's not causing any horrible internal issues.

I'm half doubting the doctor actually felt a hernia honestly. There's bugger all fat over the spot and I've been unable to feel or see anything bulging myself or any difference in the surface of the muscle. I'm staying away from squats for the moment because that's the only movement where I've been able to feel what I thought was a hernia.

 

[RoySimpson]

Here we go, picking up training from 31/1/25. For reference weight is 85kg and blood pressure today is 115/65

1/2/25

I only had about 30 minutes to get a pump in here between leaving work at 6am and having to be somewhere else. I didn't log any lifts but I got a decent little shoulder workout in, mostly seated DB shoulder press.

2/2/25

Chest and triceps

After some stretches I did my warmup 2km run and then some push ups to get my arms and chest ready.

Flat BB bench - I've been focusing on DB and cable movements for my chest lately so the performance here is pretty poor by my own standards. I realised towards the end of these sets that my grip was far too narrow and that's largely what was limiting my performance

10x50kg
10x50kg
10x100kg
5x120kg - I'm no monster, but I know I should be able to rep this for 10 with no drama. This is where I knew I had to be doing something wrong.
10x100kg
10x60kg - I didn't want to completely burn myself out with more exercises to go. Next chest day will hopefully be considerably better

Incline BB bench

15x50kg
10x80kg
5x100kg - shoulders and chest were pretty worn out at this point hence the drop in reps
10x80kg
10x50kg

Pecdec - The dual cables were being used to I went to the pec dec to get some nice deep stretches in at a relatively low weight/

10x61kg
10x103kg
10x82kg
10x47kg

And once again this is where I had to leave the gym to be somewhere else.

3/2/25

Back

Started off with my usual 2km run to warm everything up

Next was lat pulldowns. These are a big weakness for me as I've always had trouble mentally connecting with my back which has led to a lack of true hard effort and development.

10x40kg
10x67kg
10x77kg
10x67kg
10x57kg

Plate loaded row (single arm)

10x25kg
15x50kg
10x50kg
10x50kg
15x40kg

Lat prayers

15x18kg
15x25kg
15x28kg
10x25kg

This is where I finished up. Not a massive day and usually I would have included some bent BB rows, low seated cable rows, and bicep work but I had a doctor's appointment to prepare for.

And with that, I am unable to train for a few days while some medical investigations are completed. (Minor stuff that could have potential to get much worse if left alone)

Not much to say about food over the weekend other than I allowed myself to break my deficit and eat some less than optimal foods on Saturday to help recover some energy after giving blood the day before. Calories have been adjusted in the days since to account for this minor blowout and there's been no significant setback in my weight loss.

@Frogger awesome log right here!

 

[Frogger]

Alright, picking back up with legs but first I want to shout out @Genesis Labs . Currently running his test that I bought a while ago (I like to try different labs so I have four or so brands in my stash). He's been in the game since long before I even knew what gear was. Once I've finished with my current test and mast vials (mast is from an old lab that has since met an unfortunate fate) I'll be switching over to @Sydneycitysupplements for the remainder of my cut/cleanup phase and hope to be sticking with them into my blast after March

8/2/25

Skipped cardio here as I didn't want to run before legs and I'd already done 8 hours of walking before coming into the gym

Started off with some crunches and other light core work along with my stretches. I find this key to getting my hips etc. ready for leg press to avoid messing with my lower back on the leg press.
I know these are baby numbers to some of the big fellas here, but my legs need a lot more development still.

Leg press

13x50kg - this set was just to stretch my hips out more than anything and to get ready for some weight
10x100kg
10x200kg
10x200kg
7x200kg - will be looking to push my working weight up towards 250kg in the 7-10 rep range in the coming weeks. I know it's doable
10x150kg

Seated hamstring curl

10x61kg
10x75kg
10x89kg
10x75kg

Quad extension machine - these are the real baby numbers and I could make the excuse that my legs were already tired, but my quads are just plain weak for how long I've been in the gym. It's time to fix that

10x61kg
10x75kg
10x82kg
7x89kg
5x75kg

Horizontal calf press machine

Done as essentially supersets inside of my quad extension sets. I didn't log these in detail

After this I was expecting to be called to leave the gym to pick someone up at any minute so I surfed the DB rack with bicep curls waiting for the call. In hindsight I should have logged this as I got a good 6 or so sets at a working weight between 15-20kg.

I'll attach a picture of one of my meals below as well as a physique shot that I'm not overly happy with. I'm not a fan of how small and soft I look after shaving so I'll have to drop considerably more fat before I'm close where I want to be.

As for the meal, this is how most of my home meals go. Pick a type of ground meat, usually kangaroo but the last few days turkey, brown and season it in the pan, then either remove from the pan and cook veggies separately before adding it back in or cook it all together. Carbs are optionally added on the side depending on the time of day and how my calorie allotment is shaping up for the day. It isn't particularly pretty but it's quick, tasty, and easy to control the macros with. A good collection of sauces and spices in the kitchen keeps things fresh too.

 

[Frogger]

Ah, I just realised I forgot to put on today's chest session and I have to leave now to go out for dinner. I'll type that up either before bed or after work tomorrow.

 

[Npcclassicphysique champ]

Alright, picking back up with legs but first I want to shout out @Genesis Labs . Currently running his test that I bought a while ago (I like to try different labs so I have four or so brands in my stash). He's been in the game since long before I even knew what gear was. Once I've finished with my current test and mast vials (mast is from an old lab that has since met an unfortunate fate) I'll be switching over to @Sydneycitysupplements for the remainder of my cut/cleanup phase and hope to be sticking with them into my blast after March

8/2/25

Skipped cardio here as I didn't want to run before legs and I'd already done 8 hours of walking before coming into the gym

Started off with some crunches and other light core work along with my stretches. I find this key to getting my hips etc. ready for leg press to avoid messing with my lower back on the leg press.
I know these are baby numbers to some of the big fellas here, but my legs need a lot more development still.

Leg press

13x50kg - this set was just to stretch my hips out more than anything and to get ready for some weight
10x100kg
10x200kg
10x200kg
7x200kg - will be looking to push my working weight up towards 250kg in the 7-10 rep range in the coming weeks. I know it's doable
10x150kg

Seated hamstring curl

10x61kg
10x75kg
10x89kg
10x75kg

Quad extension machine - these are the real baby numbers and I could make the excuse that my legs were already tired, but my quads are just plain weak for how long I've been in the gym. It's time to fix that

10x61kg
10x75kg
10x82kg
7x89kg
5x75kg

Horizontal calf press machine

Done as essentially supersets inside of my quad extension sets. I didn't log these in detail

After this I was expecting to be called to leave the gym to pick someone up at any minute so I surfed the DB rack with bicep curls waiting for the call. In hindsight I should have logged this as I got a good 6 or so sets at a working weight between 15-20kg.

I'll attach a picture of one of my meals below as well as a physique shot that I'm not overly happy with. I'm not a fan of how small and soft I look after shaving so I'll have to drop considerably more fat before I'm close where I want to be.

As for the meal, this is how most of my home meals go. Pick a type of ground meat, usually kangaroo but the last few days turkey, brown and season it in the pan, then either remove from the pan and cook veggies separately before adding it back in or cook it all together. Carbs are optionally added on the side depending on the time of day and how my calorie allotment is shaping up for the day. It isn't particularly pretty but it's quick, tasty, and easy to control the macros with. A good collection of sauces and spices in the kitchen keeps things fresh too.

super sets in quads is perfect bro you looking hella lean TIGHT too
nice meal keep this coming powaaaaa

 

[Genesis Labs]

Alright, picking back up with legs but first I want to shout out @Genesis Labs . Currently running his test that I bought a while ago (I like to try different labs so I have four or so brands in my stash). He's been in the game since long before I even knew what gear was. Once I've finished with my current test and mast vials (mast is from an old lab that has since met an unfortunate fate) I'll be switching over to @Sydneycitysupplements for the remainder of my cut/cleanup phase and hope to be sticking with them into my blast after March

8/2/25

Skipped cardio here as I didn't want to run before legs and I'd already done 8 hours of walking before coming into the gym

Started off with some crunches and other light core work along with my stretches. I find this key to getting my hips etc. ready for leg press to avoid messing with my lower back on the leg press.
I know these are baby numbers to some of the big fellas here, but my legs need a lot more development still.

Leg press

13x50kg - this set was just to stretch my hips out more than anything and to get ready for some weight
10x100kg
10x200kg
10x200kg
7x200kg - will be looking to push my working weight up towards 250kg in the 7-10 rep range in the coming weeks. I know it's doable
10x150kg

Seated hamstring curl

10x61kg
10x75kg
10x89kg
10x75kg

Quad extension machine - these are the real baby numbers and I could make the excuse that my legs were already tired, but my quads are just plain weak for how long I've been in the gym. It's time to fix that

10x61kg
10x75kg
10x82kg
7x89kg
5x75kg

Horizontal calf press machine

Done as essentially supersets inside of my quad extension sets. I didn't log these in detail

After this I was expecting to be called to leave the gym to pick someone up at any minute so I surfed the DB rack with bicep curls waiting for the call. In hindsight I should have logged this as I got a good 6 or so sets at a working weight between 15-20kg.

I'll attach a picture of one of my meals below as well as a physique shot that I'm not overly happy with. I'm not a fan of how small and soft I look after shaving so I'll have to drop considerably more fat before I'm close where I want to be.

As for the meal, this is how most of my home meals go. Pick a type of ground meat, usually kangaroo but the last few days turkey, brown and season it in the pan, then either remove from the pan and cook veggies separately before adding it back in or cook it all together. Carbs are optionally added on the side depending on the time of day and how my calorie allotment is shaping up for the day. It isn't particularly pretty but it's quick, tasty, and easy to control the macros with. A good collection of sauces and spices in the kitchen keeps things fresh too.

Thanks for the mention man

 

[25homes]

Good workout

 

[RoySimpson]

After a week of early call ins and late finishes with the 6th such day looming in the morning I've decided to move legs to tomorrow instead of putting in a half ass session and give myself a chance to eat and sleep properly. I do have some time now to move last night's shoulder session out of my notepad.

6/2/25
Weight is still sitting at 85kg, sometimes less depending mostly on hydration and time of day. Blood pressure was 112/61 this morning after a quick breakfast and while in a small rush to get to work. Resting heart rate is still trending down and looks like it'll soon be below 60 while I'm awake. Running for my cardio has really made a massive difference in blood pressure and heart rate over the past couple of months.

Now the gym session

Shoulders

Started this like most of my sessions with a 2km run to warm up. My shins and calves weren't feeling great but I pushed through.

After stretches I moved straight to the plate loaded shoulder press machine

15x40kg
15x40kg
10x80kg
7x120kg - I would like to get this working weight up to around 10 reps consistently in the coming weeks
5x120kg
10x100kg
10x90kg
10x80kg
10x60kg - I could have done more drop sets without the rapid reduction in weight but I wanted to leave some gas in the tank for isolations

Interim - Some core work to give my shoulders a few minutes to rest and recover their power

Incline crunches - steepest incline bodyweight only

20
15
10
10

Back to shoulders

Pin stack machine rear delt fly

10x33kg
10x47kg
10x54kg
10x54kg
10x40kg

Dumbbell lateral raise

10x7kg
10x10kg
10x9kg
10x8kg
10x7kg

Dumbbell front delt raise

10x10kg
10x10kg
10x10kg
10x8kg

As always, regardless of the effort in the gym at the time it feels like a piss poor effort when I'm putting it together here. I didn't go to complete failure because I didn't want to be stuck in the carpark for 15 minutes unable to lift my arms to the steering wheel.

Upcoming leg session I'll put some real effort in and hopefully not feel underwhelmed at my own performance when I put together my next post.

As a side note I had my first really bad delt pin today. I must have hit both a nerve and a blood vessel or something. Lots of twitching on the way in, a gush of blood on the way out despite using a short 27g and waiting 10+ seconds before removal, and a massive cork that thankfully went away with a minute of massaging.

@Frogger awesome work here bro!

 

[Frogger]

@Frogger awesome work here bro!

I should have some time this afternoon to sit down and type an update with the Monday and Tuesday sessions. Today is a much needed rest day

 

[Frogger]

New week, new training time. Moving from late evening to early mornings to go along with this week's shifts.

10/2/25
My weight came in a hair under 84kg this morning but of course that's largely hydration and glycogen related. What really matters is the gradual drop over the course of the week(s).

Chest - Not overly happy with the performance of some of these lifts as I know I was lifting more just a couple of months ago before I moved away from barbell lifts and towards machines and dumbbells. Something I'll just need to get over as stimulus is what matters, not writing down big numbers. I know it was a decent session because I've still got DOMS in my pecs almost three days later, where previously I've struggled to really work my chest hard enough for that.

Started off with my 2km run and a few sets of incline crunches in the 10-20 rep range to warm up and get myself moving

Flat BB bench

15x60kg
15z80kg
10x100kg
5x120kg
7x100kg

Cable crossovers - moved the pulley heights around a lot to find the best position for working the pecs while avoiding uncomfortable (not painful) clicking in my shoulders

10x12.5kg
10x15kg
10x12.5kg
10x12.5kg - this is where I decided to move to the pec dec. I just couldn't get a burn going on the cables today

Pecdec

10x54kg
10x68kg
10x82kg
7x103kg
10x89kg - I'm used to being able to max out the machine for reps so this is where I knew my pecs were cooked. Moved to triceps to give my chest a few minutes to recover before I finished off with dips

Tricep push down - the small ez bar handle thing

20x43kg
15x50kg
15x57kg
10x50kg

Incline crunches - again, to give upper body muscles a short rest

10 +10kg
10 +10kg
10 bodyweight only

Dips - chest focus, bodyweight only

15
10
10

End of session

11/2/25

Back

Started my run but it felt like my shins were going to explode so I went straight into stretching and getting ready to lift. I was about to spend 8 hours lifting and moving heavy stuff at work anyway.

Lat pulldown

10x47kg
10x67kg
10x77kg
10x57kg
10x57kg

Bent barbell rows

15x45kg
10x65kg
10x45kg
10x45kg - wasn't feeling the most locked in for free weight movements so I moved to a machine

Single arm plate loaded row

10x20kg
10x40kg
10x60kg
10x60kg
10x60kg
15x40kg

Lat prayers - to stretch out more than anything before leaving the gym

15x21kg
15x28kg
15x28kg
15x24.5kg

End of session

Today was a rest day as my chest is still good and tender from Monday morning and I wanted to be more recovered before shoulder day so I could make it a big one. Food hasn't been super tight. A few hard to measure meals with an early valentines day outing but overall but I should have been below maintenance calories almost every day apart from Tuesday with a big late night bowl of cereal.

Time to cook up some veggies and have some protein before bed.

 

[Npcclassicphysique champ]

New week, new training time. Moving from late evening to early mornings to go along with this week's shifts.

10/2/25
My weight came in a hair under 84kg this morning but of course that's largely hydration and glycogen related. What really matters is the gradual drop over the course of the week(s).

Chest - Not overly happy with the performance of some of these lifts as I know I was lifting more just a couple of months ago before I moved away from barbell lifts and towards machines and dumbbells. Something I'll just need to get over as stimulus is what matters, not writing down big numbers. I know it was a decent session because I've still got DOMS in my pecs almost three days later, where previously I've struggled to really work my chest hard enough for that.

Started off with my 2km run and a few sets of incline crunches in the 10-20 rep range to warm up and get myself moving

Flat BB bench

15x60kg
15z80kg
10x100kg
5x120kg
7x100kg

Cable crossovers - moved the pulley heights around a lot to find the best position for working the pecs while avoiding uncomfortable (not painful) clicking in my shoulders

10x12.5kg
10x15kg
10x12.5kg
10x12.5kg - this is where I decided to move to the pec dec. I just couldn't get a burn going on the cables today

Pecdec

10x54kg
10x68kg
10x82kg
7x103kg
10x89kg - I'm used to being able to max out the machine for reps so this is where I knew my pecs were cooked. Moved to triceps to give my chest a few minutes to recover before I finished off with dips

Tricep push down - the small ez bar handle thing

20x43kg
15x50kg
15x57kg
10x50kg

Incline crunches - again, to give upper body muscles a short rest

10 +10kg
10 +10kg
10 bodyweight only

Dips - chest focus, bodyweight only

15
10
10

End of session

11/2/25

Back

Started my run but it felt like my shins were going to explode so I went straight into stretching and getting ready to lift. I was about to spend 8 hours lifting and moving heavy stuff at work anyway.

Lat pulldown

10x47kg
10x67kg
10x77kg
10x57kg
10x57kg

Bent barbell rows

15x45kg
10x65kg
10x45kg
10x45kg - wasn't feeling the most locked in for free weight movements so I moved to a machine

Single arm plate loaded row

10x20kg
10x40kg
10x60kg
10x60kg
10x60kg
15x40kg

Lat prayers - to stretch out more than anything before leaving the gym

15x21kg
15x28kg
15x28kg
15x24.5kg

End of session

Today was a rest day as my chest is still good and tender from Monday morning and I wanted to be more recovered before shoulder day so I could make it a big one. Food hasn't been super tight. A few hard to measure meals with an early valentines day outing but overall but I should have been below maintenance calories almost every day apart from Tuesday with a big late night bowl of cereal.

Time to cook up some veggies and have some protein before bed.

new week training is going on point bro dont worry about valentines day some days you cheat meal right

 

[Frogger]

new week training is going on point bro dont worry about valentines day some days you cheat meal right

Unfortunately I was forced to take a day off the gym today. I rocked up at 3:45am to find the app was offline. I'm in the process of cancelling my membership to join a locally run gym that's much more focused on bodybuilding though so that'll be a great change.
If the app is still down tomorrow I'll see if my old key fob works on the NFC reader but I doubt it will

 

[Npcclassicphysique champ]

Unfortunately I was forced to take a day off the gym today. I rocked up at 3:45am to find the app was offline. I'm in the process of cancelling my membership to join a locally run gym that's much more focused on bodybuilding though so that'll be a great change.
If the app is still down tomorrow I'll see if my old key fob works on the NFC reader but I doubt it will

i get it bro and getting into a bodybuilding gym is full gains

 

[stevesmi]

It's always good to change gyms regardless keeps things fresh

 

[ceo]

Bros. Don't be so hard on yourself.
I think you're being too critical.

 

[ROIDDERS]

As long as you're getting the muscle conditioning, that's the most important thing.

You're not always going to have a perfect session.

 

[chesty]

You won't improve in a linear fashion, remember that.

 

[Ulter]

That's great that you got in some running and some core training.

These are the little things that can make you so much better.

 

[e2]

I'm very impressed with the amount of back training that you're doing.

You're putting in some good time and hours.

 

[2Thick]

Nice repetitions and nice sets on this. Looking really good. Keep it up.

 

[Vadim Fedorov]

If you can't make it to the gym, do some exercises at home.

Lots of different ways to train.

 

[Wootoom]

Good to hear that you're changing of gyms. It's always good for a new environment.

 

[Mobster]

The body will adapt real quick to the new time