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Yeah this fella ain’t lying hahahaU can tell brother trust me
Approved Log 2025 Testosterone, NPP, GH Cycle Mini cut into blast cycle
- Thread starter PopRox19
- Start date
-
- Tags
- @liquidgoldlabs @pigsy
Friday 14th February
sorry I've been a touch quiet on here I've been away this week and super busy with work the next 2-3 days will be a few training updates and a checkin update.
Weight 108.3
Calories Training day 4140kcal
Steps10k
PEDS (powered by @Liquid Gold Labs )
PUSH
30% Incline machine press 1x8-10 1x12-15
w1 120x9 w2 125x10 w3 125x10
85x18 85x18 85x18
Chest dips
1x6-8 1x10-12
w1 Bw+20x9 w2 Bw+20x9 w3 Bw+20x9
Bwx16 Bwx16 Bwx17
45% smith press smith
1x8-10 1x15-18
w1 120x7 w2 120x7 w3 120x7
90x16 90x16 90x16
Standing side laterals
1x8-10 1x12-15DS
w1 55x13 w2 60x14 w3 60x14
DS 45x16 50x16 50x15
30x13 30x12 30x15
Overhead shoulder press
1x8-10 1x12-15DS
w1 80x9 w2 80x10 w3 80x9
DS 70x13 70x13 70x12
50x13 50x13 50x14
Overhand Grip tricep
1x12-15 1x15-18RP
w1 100x11 w2 100x11 w3 100x12
RP 70x15 80x15 80x16
70x14 80x15 80x15
Over head tricep extension
1x12-15 1x15-20DS
w1 40x12 w2 40x12 w3 40x12
30x17 30x17 30x17
20x14 20x14 20x15
followed by 20mins cardio adding in 4-5x weekly this week. Some fasted some pwo
not a bad one In the books today, being away always throws me off a little as Im such a routine guy, a late night at a concert on Wednesday 11:30pm (way past my usual bedtime) and flying throws me off. Back today with a good sleep in last night and we are flying again. not much progression today but thats normal, its never linear and with little drugs and food coming down by the week the curve slowing is to be expected, not long now. A pump photo in from today
sorry I've been a touch quiet on here I've been away this week and super busy with work the next 2-3 days will be a few training updates and a checkin update.
Weight 108.3
Calories Training day 4140kcal
Steps10k
PEDS (powered by @Liquid Gold Labs )
- 175mg Test s pw
- 3iu gh nightly
- Vitamin d 3000iu
- Vit C 500mg
- Magnesium 500mg
- Curcumin
- Glutamine 10g
- NAC 1200mg
- Fish oil 4000IU
PUSH
30% Incline machine press 1x8-10 1x12-15
w1 120x9 w2 125x10 w3 125x10
85x18 85x18 85x18
Chest dips
1x6-8 1x10-12
w1 Bw+20x9 w2 Bw+20x9 w3 Bw+20x9
Bwx16 Bwx16 Bwx17
45% smith press smith
1x8-10 1x15-18
w1 120x7 w2 120x7 w3 120x7
90x16 90x16 90x16
Standing side laterals
1x8-10 1x12-15DS
w1 55x13 w2 60x14 w3 60x14
DS 45x16 50x16 50x15
30x13 30x12 30x15
Overhead shoulder press
1x8-10 1x12-15DS
w1 80x9 w2 80x10 w3 80x9
DS 70x13 70x13 70x12
50x13 50x13 50x14
Overhand Grip tricep
1x12-15 1x15-18RP
w1 100x11 w2 100x11 w3 100x12
RP 70x15 80x15 80x16
70x14 80x15 80x15
Over head tricep extension
1x12-15 1x15-20DS
w1 40x12 w2 40x12 w3 40x12
30x17 30x17 30x17
20x14 20x14 20x15
followed by 20mins cardio adding in 4-5x weekly this week. Some fasted some pwo
not a bad one In the books today, being away always throws me off a little as Im such a routine guy, a late night at a concert on Wednesday 11:30pm (way past my usual bedtime) and flying throws me off. Back today with a good sleep in last night and we are flying again. not much progression today but thats normal, its never linear and with little drugs and food coming down by the week the curve slowing is to be expected, not long now. A pump photo in from today
Attachments
POWERED BY @Liquid Gold Labs
Checkin
14th feb 2025
108.2 (.7 drop-off on last weeks checkin again )
Another good week in the books feedback is good from the drop-off in food last week, was a little muddled this week with being away but food and everything still super on point, another 50 carb to come out on training and rest days this week and adding in 5x20 min cardio sessions, performance has yet to fall off whatsoever this mini cut, cardio will be a trial for prep to see if it impacts performance whatsoever (highly doubted) but good to know these things before the crunch comes. One more week of this phase then I'm holidaying in Bali for 10 days, once I return the blast will start and the last little push before comp prep starts. Bloods booked for Thursday this week after a rest day to ensure no markers get skewed by hard training.
Current macros for this week moving forward
Training 4140kcal 280p 575c 80f
Rest 3740kcal 280p 475c 80f
Food Training day
7:30am MEAL 1
150g greek yogurt yopro
20g whey protein
100g frozen blueberries
40g weetbix
11:00am MEAL 2
120g white rice basmati
250g chicken breast
30g peanut butter
100 veg
2:30pm MEAL 3 PRE WORKOUT
1hour-1.5 hour before training
140g oats
55g whey protein
40g honey
10g almond spread
150g frozen blueberries
3:30-4:00pm PRE WORKOUT SHAKE
pre workout caffine (something with alpha gpc good beta and moderate caffeine)
40g Karbolyn carbs
salt
4:30-6:00pm INTRA TRAINING
80g Karbolyn carbs
EAA
7:00pm POST WORKOUT
120g white rice basmati
30g peanut butter
250g chicken breast
100g veg
9:30pm MEAL 5
100g mixed berries
20g almond spread
100g banana
45g whey protein
20g honey
Trying to keep food volume low last meal to decrease morning bgl, just a small shake and keep plenty cho around training for performance purposes.
Supps:
Bp 133/85
Checkin photos attached
Checkin
14th feb 2025
108.2 (.7 drop-off on last weeks checkin again )
Another good week in the books feedback is good from the drop-off in food last week, was a little muddled this week with being away but food and everything still super on point, another 50 carb to come out on training and rest days this week and adding in 5x20 min cardio sessions, performance has yet to fall off whatsoever this mini cut, cardio will be a trial for prep to see if it impacts performance whatsoever (highly doubted) but good to know these things before the crunch comes. One more week of this phase then I'm holidaying in Bali for 10 days, once I return the blast will start and the last little push before comp prep starts. Bloods booked for Thursday this week after a rest day to ensure no markers get skewed by hard training.
Current macros for this week moving forward
Training 4140kcal 280p 575c 80f
Rest 3740kcal 280p 475c 80f
Food Training day
7:30am MEAL 1
150g greek yogurt yopro
20g whey protein
100g frozen blueberries
40g weetbix
11:00am MEAL 2
120g white rice basmati
250g chicken breast
30g peanut butter
100 veg
2:30pm MEAL 3 PRE WORKOUT
1hour-1.5 hour before training
140g oats
55g whey protein
40g honey
10g almond spread
150g frozen blueberries
3:30-4:00pm PRE WORKOUT SHAKE
pre workout caffine (something with alpha gpc good beta and moderate caffeine)
40g Karbolyn carbs
salt
4:30-6:00pm INTRA TRAINING
80g Karbolyn carbs
EAA
7:00pm POST WORKOUT
120g white rice basmati
30g peanut butter
250g chicken breast
100g veg
9:30pm MEAL 5
100g mixed berries
20g almond spread
100g banana
45g whey protein
20g honey
Trying to keep food volume low last meal to decrease morning bgl, just a small shake and keep plenty cho around training for performance purposes.
Supps:
- Vitamin d 3000iu
- Vit C 500mg
- Magnesium 500mg
- Curcumin
- Glutamine 10g
- NAC 1200mg
- Fish oil 4000IU
- 5% liver and organ defender
- 175mg test sust
- 3iu gh
- 40mg telemisartan
Bp 133/85
Checkin photos attached
Attachments
Pigsy
Veteran Mod
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UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Absolutely smashing it brother. Big as house
Last edited:
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
All the Team of @Liquid Gold Labs as doing great job representing the Brand
Thankyou, pro is the goal one day !!! be nice to see what's under all this when prep comes around
he represents the best bro
Bro, you hit the exercise is hot and heavy.
A real man training session, I like it.
A real man training session, I like it.
The pushing work out, looks fantastic.
I like how you're wearing up the exercises.
I like how you're wearing up the exercises.
You’re gonna look killer man
@PopRox19 Legit work man....keep growing........
@PopRox19 looking absolutely jacked bro!!
PULL
from last night 17th February
Abdominal crunch machine
3x12-15
w1 30x12 w2 32.5x12 w3 32.5x12 w4 35x10
30x12 32.5x12 32.5x12 32.5x11 35x10
30x12 32.5x11 32.5x12 32.5x10 35x10
High unilateral row (panatta)
1x8-10 1x15-18
w1 75x9 w2 77.5x9 w3 77.5x9 w4 78.75x8
60x13 60x14 60x15 60x15
Chest supported Tbar row (Upper back)
1x8-10 1x15-18RP
w1 70x9 w2 70x10 w3 70x10 w4 70x10
40x18 40x18 40x18 40x17
40x11 40x14 40x15 40x14
Lat focus low row (panatta)
1x8-10 1x15-18
w1 65x8 w2 67.5x8 w3 67.5x9 w4 70x9
50x17 50x17 50x20 55x20
Incline curl machine (panatta)
2 X 12-15 2 X 15-20DS
w1 40x10 w2 40x10 w3 40x10 w4 40x10
40x10 40x10 40x10 40x10
40x10 25x13 40x10 25x13 40x10 25x13 40x10 25x13
40x10 25x12. 40x10 25x12 40x10 25x13 40x10 25x14
Followed by 20mins good paced cardio 150bpm
good session in the books for Monday, always start the week off strong !!! have push today which ill document tonight
from last night 17th February
Abdominal crunch machine
3x12-15
w1 30x12 w2 32.5x12 w3 32.5x12 w4 35x10
30x12 32.5x12 32.5x12 32.5x11 35x10
30x12 32.5x11 32.5x12 32.5x10 35x10
High unilateral row (panatta)
1x8-10 1x15-18
w1 75x9 w2 77.5x9 w3 77.5x9 w4 78.75x8
60x13 60x14 60x15 60x15
Chest supported Tbar row (Upper back)
1x8-10 1x15-18RP
w1 70x9 w2 70x10 w3 70x10 w4 70x10
40x18 40x18 40x18 40x17
40x11 40x14 40x15 40x14
Lat focus low row (panatta)
1x8-10 1x15-18
w1 65x8 w2 67.5x8 w3 67.5x9 w4 70x9
50x17 50x17 50x20 55x20
Incline curl machine (panatta)
2 X 12-15 2 X 15-20DS
w1 40x10 w2 40x10 w3 40x10 w4 40x10
40x10 40x10 40x10 40x10
40x10 25x13 40x10 25x13 40x10 25x13 40x10 25x13
40x10 25x12. 40x10 25x12 40x10 25x13 40x10 25x14
Followed by 20mins good paced cardio 150bpm
good session in the books for Monday, always start the week off strong !!! have push today which ill document tonight
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
thank you@PopRox19 you have the most pro sessionslow rows high rows, you really hit the back properly.
thats how we like to structure
Tuesday 18th Feb
Calories Training day 4140kcal
Steps10k
PEDS (powered by @Liquid Gold Labs )
PUSH
30% Incline machine press 1x8-10 1x12-15
w1 120x9 w2 125x10 w3 125x10 w4 125x9
85x18 85x18 85x18 85x18
Chest dips
1x6-8 1x10-12
w1 Bw+20x9 w2 Bw+20x9 w3 Bw+20x9 w4 Bw+20x11
Bwx16 Bwx16 Bwx17 bwx17
45% smith press smith
1x8-10 1x15-18
w1 120x7 w2 120x7 w3 120x7 w4 120x8
90x16 90x16 90x16 90x16
Standing side laterals
1x8-10 1x12-15DS
w1 55x13 w2 60x14 w3 60x14 w4 65x12
DS 45x16 50x16 50x15 50x15
30x13 30x12 30x15 30x17
Overhead shoulder press
1x8-10 1x12-15DS
w1 80x9 w2 80x10 w3 80x9 w4 80x9
DS 70x13 70x13 70x12 70x12
50x13 50x13 50x14 50x14
Overhand Grip tricep
1x12-15 1x15-18RP
w1 100x11 w2 100x11 w3 100x12 w4 100x12
RP 70x15 80x15 80x16 80x16
70x14 80x15 80x15 80x16
Over head tricep extension
1x12-15 1x15-20DS
w1 40x12 w2 40x12 w3 40x12 w4 40x12
30x17 30x17 30x17 30x17
20x14 20x14 20x15 20x15
started the day with fasted cardio, morning bel is starting to come down and hunger cues are coming back so I'm happy. Once the blast comes In and food comes back in will be very nice fuller look, feeling slightly flatter in the physique but all part of the plan and getting healthy.
Calories Training day 4140kcal
Steps10k
PEDS (powered by @Liquid Gold Labs )
- 175mg Test s pw
- 3iu gh nightly
- Vitamin d 3000iu
- Vit C 500mg
- Magnesium 500mg
- Curcumin
- Glutamine 10g
- NAC 1200mg
- Fish oil 4000IU
PUSH
30% Incline machine press 1x8-10 1x12-15
w1 120x9 w2 125x10 w3 125x10 w4 125x9
85x18 85x18 85x18 85x18
Chest dips
1x6-8 1x10-12
w1 Bw+20x9 w2 Bw+20x9 w3 Bw+20x9 w4 Bw+20x11
Bwx16 Bwx16 Bwx17 bwx17
45% smith press smith
1x8-10 1x15-18
w1 120x7 w2 120x7 w3 120x7 w4 120x8
90x16 90x16 90x16 90x16
Standing side laterals
1x8-10 1x12-15DS
w1 55x13 w2 60x14 w3 60x14 w4 65x12
DS 45x16 50x16 50x15 50x15
30x13 30x12 30x15 30x17
Overhead shoulder press
1x8-10 1x12-15DS
w1 80x9 w2 80x10 w3 80x9 w4 80x9
DS 70x13 70x13 70x12 70x12
50x13 50x13 50x14 50x14
Overhand Grip tricep
1x12-15 1x15-18RP
w1 100x11 w2 100x11 w3 100x12 w4 100x12
RP 70x15 80x15 80x16 80x16
70x14 80x15 80x15 80x16
Over head tricep extension
1x12-15 1x15-20DS
w1 40x12 w2 40x12 w3 40x12 w4 40x12
30x17 30x17 30x17 30x17
20x14 20x14 20x15 20x15
started the day with fasted cardio, morning bel is starting to come down and hunger cues are coming back so I'm happy. Once the blast comes In and food comes back in will be very nice fuller look, feeling slightly flatter in the physique but all part of the plan and getting healthy.
Attachments
Thankyou brother !!!! should look alot fuller than thisLooking jacked brother! Got an impressive physique
Can't wait to watch this push phase!!!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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Pigsy
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looking great brother, well set out training program
Thankyou
20th feb
Quads
Rope ab crunches 3x10-12
w1 150x10 w2 150x10 w3 150x10 w4 150x11
150x10 150x10 150x10 150x11
150x10 150x10 150x10 150x11
Adductors 1x8-10 1x15-18
w1 125x8 w2 125x9 w3 125x10 w4 127.5x10
90x18 90x18 95x20 100x18
Quad extensions 1x8-10 1x15-18RP
w1 107.5x11 w2 110x11 w3 112.5x12 w4 115x11
70x16 70x18 70x20 70x20
70x15 70x18 70x19 70x19
Hack squat 1x6-8 1x10-12
w1 5.5ppsx7 w2 5.5x6 w3 4.5ppsx11 w4 5ppsx10
3.75ppsx11 3.75ppsx13 4.5ppsx9 4ppsx12
Unilateral leg press 1x8-10
w1 250x8 w2 250x10 w3 250x11 w4 260x10
Bulgarians 1x8-10 with iso holds
w1 57.5x9 w2 60x10 w3 60x11 w4 60x11
Calf raises 3x10-12
w1 35x9 w2 35x10 w3 35x10 w4 35x10
35x8 35x9 35x10 35x10
35x8 35x8 35x10 35x10
Trained quads a day earlier than I would this week as I had a pretty cruise day yesterday and a busy one today was way to smashed last night to log as a big session. pump was great and felt strong. pump attached
Quads
Rope ab crunches 3x10-12
w1 150x10 w2 150x10 w3 150x10 w4 150x11
150x10 150x10 150x10 150x11
150x10 150x10 150x10 150x11
Adductors 1x8-10 1x15-18
w1 125x8 w2 125x9 w3 125x10 w4 127.5x10
90x18 90x18 95x20 100x18
Quad extensions 1x8-10 1x15-18RP
w1 107.5x11 w2 110x11 w3 112.5x12 w4 115x11
70x16 70x18 70x20 70x20
70x15 70x18 70x19 70x19
Hack squat 1x6-8 1x10-12
w1 5.5ppsx7 w2 5.5x6 w3 4.5ppsx11 w4 5ppsx10
3.75ppsx11 3.75ppsx13 4.5ppsx9 4ppsx12
Unilateral leg press 1x8-10
w1 250x8 w2 250x10 w3 250x11 w4 260x10
Bulgarians 1x8-10 with iso holds
w1 57.5x9 w2 60x10 w3 60x11 w4 60x11
Calf raises 3x10-12
w1 35x9 w2 35x10 w3 35x10 w4 35x10
35x8 35x9 35x10 35x10
35x8 35x8 35x10 35x10
Trained quads a day earlier than I would this week as I had a pretty cruise day yesterday and a busy one today was way to smashed last night to log as a big session. pump was great and felt strong. pump attached
Attachments
Pigsy
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Vet Moderator
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Chairman VIP
EVO VIP
EVO V.I.P.
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EVO Logger
BodyBuilder
I have to setup my leg training. Impressive brother
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
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BodyBuilder
Already strugglingYou both keep growing the legs and you won't be able to find pants that fit
Thanks legends !!
You both keep growing the legs and you won't be able to find pants that fit
@Pigsy the work pants never last long, the adductor always goes doesn't it
Thankyou bro !!! big year of leg training coming in this year and yours will be night and day tooBro those wheels are hectic
Nice work big fella!
POWERED BY @Liquid Gold Labs
Checkin
21th feb 2025
107.6 (.7 drop-off on last weeks checkin again )
Another good week in the books feedback is good from the drop-off in food last week and 20mins fasted cardio added, cardio has significantly improved morning bgl, seeing numbers around the 5.2-5.0 marker which is great. appetite has been great which was basically our whole goal this tidy up phase. this rounds out the phase with a few days till flying to Bali to holiday for 10 days/ train before returning to blast. super excited as this is a pretty nice look after being on low dose health phase for 16 weeks.
shots were a little bloated this morning and couldn't vacuum not sure on issue there as its not normal for me to get that but not overly stressed about it either.
Bali will be just tracking protein as best I can and enjoying some down time.
Post Bali will look like to this to start
250T sust
300npp
3iu gh
titrating up
Same food on return as below for at least the first week.
Current macros for this week moving forward
Training 4140kcal 280p 575c 80f
Rest 3740kcal 280p 475c 80f
Food Training day
7:30am MEAL 1
150g greek yogurt yopro
20g whey protein
100g frozen blueberries
40g weetbix
11:00am MEAL 2
120g white rice basmati
250g chicken breast
30g peanut butter
100 veg
2:30pm MEAL 3 PRE WORKOUT
1hour-1.5 hour before training
140g oats
55g whey protein
40g honey
10g almond spread
150g frozen blueberries
3:30-4:00pm PRE WORKOUT SHAKE
pre workout caffine (something with alpha gpc good beta and moderate caffeine)
40g Karbolyn carbs
salt
4:30-6:00pm INTRA TRAINING
80g Karbolyn carbs
EAA
7:00pm POST WORKOUT
120g white rice basmati
30g peanut butter
250g chicken breast
100g veg
9:30pm MEAL 5
100g mixed berries
20g almond spread
100g banana
45g whey protein
20g honey
Trying to keep food volume low last meal to decrease morning bgl, just a small shake and keep plenty cho around training for performance purposes.
Supps:
Bp 133/85
Checkin photos attached
Checkin
21th feb 2025
107.6 (.7 drop-off on last weeks checkin again )
Another good week in the books feedback is good from the drop-off in food last week and 20mins fasted cardio added, cardio has significantly improved morning bgl, seeing numbers around the 5.2-5.0 marker which is great. appetite has been great which was basically our whole goal this tidy up phase. this rounds out the phase with a few days till flying to Bali to holiday for 10 days/ train before returning to blast. super excited as this is a pretty nice look after being on low dose health phase for 16 weeks.
shots were a little bloated this morning and couldn't vacuum not sure on issue there as its not normal for me to get that but not overly stressed about it either.
Bali will be just tracking protein as best I can and enjoying some down time.
Post Bali will look like to this to start
250T sust
300npp
3iu gh
titrating up
Same food on return as below for at least the first week.
Current macros for this week moving forward
Training 4140kcal 280p 575c 80f
Rest 3740kcal 280p 475c 80f
Food Training day
7:30am MEAL 1
150g greek yogurt yopro
20g whey protein
100g frozen blueberries
40g weetbix
11:00am MEAL 2
120g white rice basmati
250g chicken breast
30g peanut butter
100 veg
2:30pm MEAL 3 PRE WORKOUT
1hour-1.5 hour before training
140g oats
55g whey protein
40g honey
10g almond spread
150g frozen blueberries
3:30-4:00pm PRE WORKOUT SHAKE
pre workout caffine (something with alpha gpc good beta and moderate caffeine)
40g Karbolyn carbs
salt
4:30-6:00pm INTRA TRAINING
80g Karbolyn carbs
EAA
7:00pm POST WORKOUT
120g white rice basmati
30g peanut butter
250g chicken breast
100g veg
9:30pm MEAL 5
100g mixed berries
20g almond spread
100g banana
45g whey protein
20g honey
Trying to keep food volume low last meal to decrease morning bgl, just a small shake and keep plenty cho around training for performance purposes.
Supps:
- Vitamin d 3000iu
- Vit C 500mg
- Magnesium 500mg
- Curcumin
- Glutamine 10g
- NAC 1200mg
- Fish oil 4000IU
- 5% liver and organ defender
- 175mg test sust
- 3iu gh
- 40mg telemisartan
Bp 133/85
Checkin photos attached
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Your level of thick is unmatched.
really wide back and huge legs, impressive size @PopRox19 Your side chest is your winner shot IMO.
Thankyou @LevButlerov appreciate the kind wordsYour level of thick is unmatched.
Your side chest is your winner shot IMO.
PULL BALI
Won’t post numbers side by side as on holidays in Bali and machines are all different. Got in for a pull session and picked up some meals this morning to keep on track while on holidays, won’t be following nutrition as diligently as I would normally but I’ll be tracking protein and trying to keep things as tight as possible while still enjoying the holiday and a bit of a break before blast/prep starts on return.
Fingers crossed Bali belly doesn’t derail me this week as I’m a sucker for getting it pretty much anytime I come here.
Workout as follows was a sweaty one as it’s warm here
Abdominal leg raise
3x15
15, 15, 14
High unilateral row (upper back)
1x8-10 1x15-18
45x9 35x16
Pulldown cable
1x8-10 1x15-18RP
72.5x10 59x20 59x16
Low lat focus low row
2x8-10 1x15-18
27x10 (warm up)
36x10 27x16
Cable Pullover
50x11 50x11 50x10
cable behind back curl
2 X 12-15 1X15-20
22.5x12 22.5x12 18x14
Rear delt fly 2x15
30x15 30x14
Post workout COR the best and got a few meals to take away for this afternoon too.
Won’t post numbers side by side as on holidays in Bali and machines are all different. Got in for a pull session and picked up some meals this morning to keep on track while on holidays, won’t be following nutrition as diligently as I would normally but I’ll be tracking protein and trying to keep things as tight as possible while still enjoying the holiday and a bit of a break before blast/prep starts on return.
Fingers crossed Bali belly doesn’t derail me this week as I’m a sucker for getting it pretty much anytime I come here.
Workout as follows was a sweaty one as it’s warm here
Abdominal leg raise
3x15
15, 15, 14
High unilateral row (upper back)
1x8-10 1x15-18
45x9 35x16
Pulldown cable
1x8-10 1x15-18RP
72.5x10 59x20 59x16
Low lat focus low row
2x8-10 1x15-18
27x10 (warm up)
36x10 27x16
Cable Pullover
50x11 50x11 50x10
cable behind back curl
2 X 12-15 1X15-20
22.5x12 22.5x12 18x14
Rear delt fly 2x15
30x15 30x14
Post workout COR the best and got a few meals to take away for this afternoon too.
Attachments
Enjoy your holiday brother!! On a side note what's that tasty looking biscoff dish I see
man i love that flavour haha would cut a toe to enjoy something like that right now hahaha
Enjoy Bali bro
It’s cor.Enjoy your holiday brother!! On a side note what's that tasty looking biscoff dish I see
If you’ve never had before basically rice flour with protein, amazing tastes amazing
Thankyou brotherEnjoy Bali bro
nice place to vacation bro Bali seems cool @PopRox19 way better than thai no ladyboys lol
Push Bali
From yesterday 26/2
Good session in the books for being away, warm so was a sweaty one !! Love training while away, rest day today then on for legs.
Warm up chest fly x2
63x10
63x10
45% Incline machine press
1x8-10 1x12-15
50x7
40x11
Chest dips
2x12-15
BwX14
BwX12
Converging plate press
1x8-10 1x15-18
160x8
120x17
Standing side laterals
1x8-10 1x12-15DS
45x9
36x15
36x14
Overhead shoulder press
1x8-10 1x12-15DS
60x8
40x13
30x14
Overhand Grip tricep
1x12-15 1x15-18RP
63x12
54x16
54x16
Over head tricep extension
1x12-15 1x15-18
63x11
40x17
Nutrition has been pretty good doing most the day with good meals and protein markers hit and enjoying a bit of off time at night with an off meal, using this time to rest my mind recover and come back absolutely ready to fire !!
Didn’t get any pump photos will get some in for legs.
No bali belly yet so I’m on a roll touch wood.
Hope you enjoy the update
From yesterday 26/2
Good session in the books for being away, warm so was a sweaty one !! Love training while away, rest day today then on for legs.
Warm up chest fly x2
63x10
63x10
45% Incline machine press
1x8-10 1x12-15
50x7
40x11
Chest dips
2x12-15
BwX14
BwX12
Converging plate press
1x8-10 1x15-18
160x8
120x17
Standing side laterals
1x8-10 1x12-15DS
45x9
36x15
36x14
Overhead shoulder press
1x8-10 1x12-15DS
60x8
40x13
30x14
Overhand Grip tricep
1x12-15 1x15-18RP
63x12
54x16
54x16
Over head tricep extension
1x12-15 1x15-18
63x11
40x17
Nutrition has been pretty good doing most the day with good meals and protein markers hit and enjoying a bit of off time at night with an off meal, using this time to rest my mind recover and come back absolutely ready to fire !!
Didn’t get any pump photos will get some in for legs.
No bali belly yet so I’m on a roll touch wood.
Hope you enjoy the update
Afternoon evo fam, sorry I’ve been a bit quiet been struggling to access evo while in Bali but I’m on, 4 days to go of holiday then we’re back to blast off !!
Leg session was great Friday and Saturday we hit upper to round the week off, we have gone to the islands now so no gym till Thursday when we’re back but will be a perfect little deload !! They have a gym here at resort but I’ll only be using to do morning cardio a few days other than that just chilling on the beach all day.
Legs Friday
ab crunches
3x10-12
12, 12, 11
Adductors
1x8-10 1x15-18
135x10 108x22
Quad extensions
1x8-10 1x15-18
63x9
50x17
Hamstring curl
1x8-10 1x15-18
54x10
45x15
Hack squat
1x6-8
14plates x7
Bulgarians smith
1x8-10 1x15
80x8
60x15
Calf raises
3x10-12
30x3 sets
Upper Saturday
45 degree incline press
1x8-10 1x10-12
50x9
40x14
Chest fly
2x8-10
80x10 80x9
Over head shoulder press
1x6-8 1x10-12
50x9 40x13
pulldown cable mid grip
2x8-10 1x15-18
81x9 81x9 68x10
Upper back trap focus row
2x8-10 1x15-18
84x8 65x12
Lateral raise
1x12-15 1x15-20DS
45x15 45x15 32x15
Behind back cable curl
2x12-15 1x15-20
24x9 24x8 18x15
Will back with an update mid next week once home for rounding out the week, will get some check in shots Friday as the blast starts so you will see starting point.
Looking like 300Test 300npp to start 3iu gh
Not super high and might not get that high as I’m 15kg over weight cap so that’s not gunna be overly fun to reach !! General consensus from coach from what we’ve spoken about is he doesn’t want me to grow/put on to much weight across this next 8-10 week period as it’ll just make it all the more difficult to strip off !
Some videos of 14 plate hack squat attached, was a nice piece a little lower incline than what I’m used to at home so could load a little harder as it was easier on the knees and overall not as heavy, not too shabby for being basically natty and on holiday imo
Hope you enjoy the update
Leg session was great Friday and Saturday we hit upper to round the week off, we have gone to the islands now so no gym till Thursday when we’re back but will be a perfect little deload !! They have a gym here at resort but I’ll only be using to do morning cardio a few days other than that just chilling on the beach all day.
Legs Friday
ab crunches
3x10-12
12, 12, 11
Adductors
1x8-10 1x15-18
135x10 108x22
Quad extensions
1x8-10 1x15-18
63x9
50x17
Hamstring curl
1x8-10 1x15-18
54x10
45x15
Hack squat
1x6-8
14plates x7
Bulgarians smith
1x8-10 1x15
80x8
60x15
Calf raises
3x10-12
30x3 sets
Upper Saturday
45 degree incline press
1x8-10 1x10-12
50x9
40x14
Chest fly
2x8-10
80x10 80x9
Over head shoulder press
1x6-8 1x10-12
50x9 40x13
pulldown cable mid grip
2x8-10 1x15-18
81x9 81x9 68x10
Upper back trap focus row
2x8-10 1x15-18
84x8 65x12
Lateral raise
1x12-15 1x15-20DS
45x15 45x15 32x15
Behind back cable curl
2x12-15 1x15-20
24x9 24x8 18x15
Will back with an update mid next week once home for rounding out the week, will get some check in shots Friday as the blast starts so you will see starting point.
Looking like 300Test 300npp to start 3iu gh
Not super high and might not get that high as I’m 15kg over weight cap so that’s not gunna be overly fun to reach !! General consensus from coach from what we’ve spoken about is he doesn’t want me to grow/put on to much weight across this next 8-10 week period as it’ll just make it all the more difficult to strip off !
Some videos of 14 plate hack squat attached, was a nice piece a little lower incline than what I’m used to at home so could load a little harder as it was easier on the knees and overall not as heavy, not too shabby for being basically natty and on holiday imo
Hope you enjoy the update
Absolute gunAfternoon evo fam, sorry I’ve been a bit quiet been struggling to access evo while in Bali but I’m on, 4 days to go of holiday then we’re back to blast off !!
Leg session was great Friday and Saturday we hit upper to round the week off, we have gone to the islands now so no gym till Thursday when we’re back but will be a perfect little deload !! They have a gym here at resort but I’ll only be using to do morning cardio a few days other than that just chilling on the beach all day.
Legs Friday
ab crunches
3x10-12
12, 12, 11
Adductors
1x8-10 1x15-18
135x10 108x22
Quad extensions
1x8-10 1x15-18
63x9
50x17
Hamstring curl
1x8-10 1x15-18
54x10
45x15
Hack squat
1x6-8
14plates x7
Bulgarians smith
1x8-10 1x15
80x8
60x15
Calf raises
3x10-12
30x3 sets
Upper Saturday
45 degree incline press
1x8-10 1x10-12
50x9
40x14
Chest fly
2x8-10
80x10 80x9
Over head shoulder press
1x6-8 1x10-12
50x9 40x13
pulldown cable mid grip
2x8-10 1x15-18
81x9 81x9 68x10
Upper back trap focus row
2x8-10 1x15-18
84x8 65x12
Lateral raise
1x12-15 1x15-20DS
45x15 45x15 32x15
Behind back cable curl
2x12-15 1x15-20
24x9 24x8 18x15
Will back with an update mid next week once home for rounding out the week, will get some check in shots Friday as the blast starts so you will see starting point.
Looking like 300Test 300npp to start 3iu gh
Not super high and might not get that high as I’m 15kg over weight cap so that’s not gunna be overly fun to reach !! General consensus from coach from what we’ve spoken about is he doesn’t want me to grow/put on to much weight across this next 8-10 week period as it’ll just make it all the more difficult to strip off !
Some videos of 14 plate hack squat attached, was a nice piece a little lower incline than what I’m used to at home so could load a little harder as it was easier on the knees and overall not as heavy, not too shabby for being basically natty and on holiday imo
Hope you enjoy the update
Blast off is going to be epic!
Keen asAbsolute gun
Blast off is going to be epic!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@PopRox19 good updateAfternoon evo fam, sorry I’ve been a bit quiet been struggling to access evo while in Bali but I’m on, 4 days to go of holiday then we’re back to blast off !!
Leg session was great Friday and Saturday we hit upper to round the week off, we have gone to the islands now so no gym till Thursday when we’re back but will be a perfect little deload !! They have a gym here at resort but I’ll only be using to do morning cardio a few days other than that just chilling on the beach all day.
Legs Friday
ab crunches
3x10-12
12, 12, 11
Adductors
1x8-10 1x15-18
135x10 108x22
Quad extensions
1x8-10 1x15-18
63x9
50x17
Hamstring curl
1x8-10 1x15-18
54x10
45x15
Hack squat
1x6-8
14plates x7
Bulgarians smith
1x8-10 1x15
80x8
60x15
Calf raises
3x10-12
30x3 sets
Upper Saturday
45 degree incline press
1x8-10 1x10-12
50x9
40x14
Chest fly
2x8-10
80x10 80x9
Over head shoulder press
1x6-8 1x10-12
50x9 40x13
pulldown cable mid grip
2x8-10 1x15-18
81x9 81x9 68x10
Upper back trap focus row
2x8-10 1x15-18
84x8 65x12
Lateral raise
1x12-15 1x15-20DS
45x15 45x15 32x15
Behind back cable curl
2x12-15 1x15-20
24x9 24x8 18x15
Will back with an update mid next week once home for rounding out the week, will get some check in shots Friday as the blast starts so you will see starting point.
Looking like 300Test 300npp to start 3iu gh
Not super high and might not get that high as I’m 15kg over weight cap so that’s not gunna be overly fun to reach !! General consensus from coach from what we’ve spoken about is he doesn’t want me to grow/put on to much weight across this next 8-10 week period as it’ll just make it all the more difficult to strip off !
Some videos of 14 plate hack squat attached, was a nice piece a little lower incline than what I’m used to at home so could load a little harder as it was easier on the knees and overall not as heavy, not too shabby for being basically natty and on holiday imo
Hope you enjoy the update
you squatted big even on your trip! wow beast mode activated
You are in beast mode at this point. Great job on this.
You look huge in the pictures.
You look huge in the pictures.
Afternoon evo fam, sorry I’ve been a bit quiet been struggling to access evo while in Bali but I’m on, 4 days to go of holiday then we’re back to blast off !!
Leg session was great Friday and Saturday we hit upper to round the week off, we have gone to the islands now so no gym till Thursday when we’re back but will be a perfect little deload !! They have a gym here at resort but I’ll only be using to do morning cardio a few days other than that just chilling on the beach all day.
Legs Friday
ab crunches
3x10-12
12, 12, 11
Adductors
1x8-10 1x15-18
135x10 108x22
Quad extensions
1x8-10 1x15-18
63x9
50x17
Hamstring curl
1x8-10 1x15-18
54x10
45x15
Hack squat
1x6-8
14plates x7
Bulgarians smith
1x8-10 1x15
80x8
60x15
Calf raises
3x10-12
30x3 sets
Upper Saturday
45 degree incline press
1x8-10 1x10-12
50x9
40x14
Chest fly
2x8-10
80x10 80x9
Over head shoulder press
1x6-8 1x10-12
50x9 40x13
pulldown cable mid grip
2x8-10 1x15-18
81x9 81x9 68x10
Upper back trap focus row
2x8-10 1x15-18
84x8 65x12
Lateral raise
1x12-15 1x15-20DS
45x15 45x15 32x15
Behind back cable curl
2x12-15 1x15-20
24x9 24x8 18x15
Will back with an update mid next week once home for rounding out the week, will get some check in shots Friday as the blast starts so you will see starting point.
Looking like 300Test 300npp to start 3iu gh
Not super high and might not get that high as I’m 15kg over weight cap so that’s not gunna be overly fun to reach !! General consensus from coach from what we’ve spoken about is he doesn’t want me to grow/put on to much weight across this next 8-10 week period as it’ll just make it all the more difficult to strip off !
Some videos of 14 plate hack squat attached, was a nice piece a little lower incline than what I’m used to at home so could load a little harder as it was easier on the knees and overall not as heavy, not too shabby for being basically natty and on holiday imo
Hope you enjoy the update
Now that’s how you destroy your legs for gains. Great work big fella.
@PopRox19 awesome log right here bro! Keep it coming!Afternoon evo fam, sorry I’ve been a bit quiet been struggling to access evo while in Bali but I’m on, 4 days to go of holiday then we’re back to blast off !!
Leg session was great Friday and Saturday we hit upper to round the week off, we have gone to the islands now so no gym till Thursday when we’re back but will be a perfect little deload !! They have a gym here at resort but I’ll only be using to do morning cardio a few days other than that just chilling on the beach all day.
Legs Friday
ab crunches
3x10-12
12, 12, 11
Adductors
1x8-10 1x15-18
135x10 108x22
Quad extensions
1x8-10 1x15-18
63x9
50x17
Hamstring curl
1x8-10 1x15-18
54x10
45x15
Hack squat
1x6-8
14plates x7
Bulgarians smith
1x8-10 1x15
80x8
60x15
Calf raises
3x10-12
30x3 sets
Upper Saturday
45 degree incline press
1x8-10 1x10-12
50x9
40x14
Chest fly
2x8-10
80x10 80x9
Over head shoulder press
1x6-8 1x10-12
50x9 40x13
pulldown cable mid grip
2x8-10 1x15-18
81x9 81x9 68x10
Upper back trap focus row
2x8-10 1x15-18
84x8 65x12
Lateral raise
1x12-15 1x15-20DS
45x15 45x15 32x15
Behind back cable curl
2x12-15 1x15-20
24x9 24x8 18x15
Will back with an update mid next week once home for rounding out the week, will get some check in shots Friday as the blast starts so you will see starting point.
Looking like 300Test 300npp to start 3iu gh
Not super high and might not get that high as I’m 15kg over weight cap so that’s not gunna be overly fun to reach !! General consensus from coach from what we’ve spoken about is he doesn’t want me to grow/put on to much weight across this next 8-10 week period as it’ll just make it all the more difficult to strip off !
Some videos of 14 plate hack squat attached, was a nice piece a little lower incline than what I’m used to at home so could load a little harder as it was easier on the knees and overall not as heavy, not too shabby for being basically natty and on holiday imo
Hope you enjoy the update
PUSH
From last night 7-3-25
30% Incline machine press
1x8-10 1x12-15
115x7
85x12
Chest dips
1x6-8 1x10-12
20x7
0x16
45% smith press smith
1x8-10 1x15-18
120x6
100x9
Standing side laterals
1x8-10 1x12-15DS
55x12
45x12
30x12
Overhead shoulder press
1x8-10 1x12-15DS
70x7
50x12
25x10
Overhand Grip tricep
1x12-15 1x15-18RP
105x10
80x15
80x11
Over head tricep extension
1x12-15 1x15-20DS
30x8
20x15
20x12
Good session in the books for the first one back after being away !!! The blast is on now too so I’m super excited to have a dip over the next ten weeks before potential prep start !!
Lower than what people would think but will titrate a little yet.
250 test sust
300npp
3iu gh
Checkin will be next Friday after a week being back into it so we will get some physique updates up then. Didn’t get any pump photos so have my post workout meal and last meal here.
Post
Chicken 200g
Rice 100g
Avo 100g
100grams sourdough
40jam
Last meal.
Ninja creamy
Rice milk 300ml
30 faction labs strawberry whey
15g instant pudding mix (to thicken)
From last night 7-3-25
30% Incline machine press
1x8-10 1x12-15
115x7
85x12
Chest dips
1x6-8 1x10-12
20x7
0x16
45% smith press smith
1x8-10 1x15-18
120x6
100x9
Standing side laterals
1x8-10 1x12-15DS
55x12
45x12
30x12
Overhead shoulder press
1x8-10 1x12-15DS
70x7
50x12
25x10
Overhand Grip tricep
1x12-15 1x15-18RP
105x10
80x15
80x11
Over head tricep extension
1x12-15 1x15-20DS
30x8
20x15
20x12
Good session in the books for the first one back after being away !!! The blast is on now too so I’m super excited to have a dip over the next ten weeks before potential prep start !!
Lower than what people would think but will titrate a little yet.
250 test sust
300npp
3iu gh
Checkin will be next Friday after a week being back into it so we will get some physique updates up then. Didn’t get any pump photos so have my post workout meal and last meal here.
Post
Chicken 200g
Rice 100g
Avo 100g
100grams sourdough
40jam
Last meal.
Ninja creamy
Rice milk 300ml
30 faction labs strawberry whey
15g instant pudding mix (to thicken)
Attachments
@PopRox19 rice and yogurt right thats the 2 meals?
perfect high protein meal i do that too lol
your cycle you like sust and npp why not sust and deca?
just a few of 5-6 meals I do per day.@PopRox19 rice and yogurt right thats the 2 meals?
perfect high protein meal i do that too lol
your cycle you like sust and npp why not sust and deca?
I personally like faster esters, my body performs better with npp from previous experiences. nothing against deca just personal preference
Monday Pull
Abdominal crunch machine
3x12-15
30x12
30x12
30x12
High unilateral row (panatta)
1x8-10 1x15-18
80x7
60x12
Chest supported Tbar row (Upper back)
1x8-10 1x15-18RP
70x7
40x18
40x15
Low lat focus low row (panatta)
1x8-10 1x15-18
50x8
35x15
curl machine (panatta)
2 X 12-15 2 X 15-20DS
40x8
40x8
30x15 15x17
30x15 15x16
First one in the books for the week, great session was a warm one so it was a sweaty one. Some rounds of posing pwo as we start to ramp posing up over the next few months to get some conditioning for prep.
Abdominal crunch machine
3x12-15
30x12
30x12
30x12
High unilateral row (panatta)
1x8-10 1x15-18
80x7
60x12
Chest supported Tbar row (Upper back)
1x8-10 1x15-18RP
70x7
40x18
40x15
Low lat focus low row (panatta)
1x8-10 1x15-18
50x8
35x15
curl machine (panatta)
2 X 12-15 2 X 15-20DS
40x8
40x8
30x15 15x17
30x15 15x16
First one in the books for the week, great session was a warm one so it was a sweaty one. Some rounds of posing pwo as we start to ramp posing up over the next few months to get some conditioning for prep.
Attachments
Pigsy
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Impressive pics brother. Some hard work going down
Thankyou brother, big push coming now !!!
PUSH TUESDAY
30% Incline machine press
1x8-10 1x12-15
115x7 115x10
85x12 85x15
Chest dips
1x6-8 1x10-12
20x7 20x9
0x16 0x16
45% smith press smith
1x8-10 1x15-18
120x6 120x6
100x9 100x12
Standing side laterals
1x8-10 1x12-15DS
55x12 55x14
45x12 45x13
30x12 30x13
Overhead shoulder press
1x8-10 1x12-15DS
70x7 70x8
50x12 50x15
25x10 25x15
Overhand Grip tricep
1x12-15 1x15-18RP
105x10 110x10
80x15 80x15
80x11 80x15
Over head tricep extension
1x12-15 1x15-20DS
30x8 30x8
20x15 20x15
20x12 20x13
Great push session yesterday, was a late one due to high work volume so didn’t get to logging last night, super happy with how the body is responding post being away, first few days was a little run down but feeling super fresh and ready now. We should see the anabolics really kick in the next week which will be nice.
Body feels like it’s in a great place to grow, fresh and fresh looking.
Some post session posing rounds which I’ll be doing 4-5 times a week at around 15 minutes now to build up my posing fitness
30% Incline machine press
1x8-10 1x12-15
115x7 115x10
85x12 85x15
Chest dips
1x6-8 1x10-12
20x7 20x9
0x16 0x16
45% smith press smith
1x8-10 1x15-18
120x6 120x6
100x9 100x12
Standing side laterals
1x8-10 1x12-15DS
55x12 55x14
45x12 45x13
30x12 30x13
Overhead shoulder press
1x8-10 1x12-15DS
70x7 70x8
50x12 50x15
25x10 25x15
Overhand Grip tricep
1x12-15 1x15-18RP
105x10 110x10
80x15 80x15
80x11 80x15
Over head tricep extension
1x12-15 1x15-20DS
30x8 30x8
20x15 20x15
20x12 20x13
Great push session yesterday, was a late one due to high work volume so didn’t get to logging last night, super happy with how the body is responding post being away, first few days was a little run down but feeling super fresh and ready now. We should see the anabolics really kick in the next week which will be nice.
Body feels like it’s in a great place to grow, fresh and fresh looking.
Some post session posing rounds which I’ll be doing 4-5 times a week at around 15 minutes now to build up my posing fitness
Attachments
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Looking awesome brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
THICK and big impressive
true coach body.
Nice job, buddy. The food looks really good. That's some good pudding and love the strawberry whey. nothing wrong with that
Nice start to the week.
The posing looks fantastic back is really coming into form.
The posing looks fantastic back is really coming into form.
Bro, you lookin' good
I like that. You hitting some nice core training and widening the back
I like that. You hitting some nice core training and widening the back
