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If the injure is not bad, you can let is heal and get back to normal. @lukeobz80
If the injure is not bad, you can let is heal and get back to normal. @lukeobz80
@lukeobz80 hell yeah solid pull day bro!kind of freeballed the trainijgntoday
diet
as per photos
training
pull-ups
set1: bodyweight x 10
set2: bodyweight x 4 + 3 with medium resistance band
set3: medium resistance band x 9
plate loaded pull downs
set1: 1 pps x 10
set2: 2pps x 10
set3: 3pps x 8
set4: 1pps x 20
seated close grip cable rows
set1: 40kg x 10
set2: 60kg x 10
set3: 80kg x 8
set4: 50kg x 20
lat pulldown
set1: 40kg x 10 (same movement as always)
set2: same as one. just did this as a finisher following the plate loaded lat pulldowns
back cable pullovers/extensions whatever they’re called
set1: 10kg x 15
set2: 15kg x 10
set3: 20kg x 8
cardio forgot to take pic. 31mins of bike same as always so probably burnt around the 300 calorie mark
included unedited pics for fun. feeling better about how i look recentlynoticing more definition slowly coming
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You should look into bpc157 for a minimum of 4 weeks to make sure the injury doesnt become long term. @lukeobz80
Nice jobkind of freeballed the trainijgntoday
diet
as per photos
training
pull-ups
set1: bodyweight x 10
set2: bodyweight x 4 + 3 with medium resistance band
set3: medium resistance band x 9
plate loaded pull downs
set1: 1 pps x 10
set2: 2pps x 10
set3: 3pps x 8
set4: 1pps x 20
seated close grip cable rows
set1: 40kg x 10
set2: 60kg x 10
set3: 80kg x 8
set4: 50kg x 20
lat pulldown
set1: 40kg x 10 (same movement as always)
set2: same as one. just did this as a finisher following the plate loaded lat pulldowns
back cable pullovers/extensions whatever they’re called
set1: 10kg x 15
set2: 15kg x 10
set3: 20kg x 8
cardio forgot to take pic. 31mins of bike same as always so probably burnt around the 300 calorie mark
included unedited pics for fun. feeling better about how i look recently
24 match 2025
diet
as per photos
training (lots of energy and strength today. going to push myself with the volume and weights)
plate loaded shoulder press
set1: 1pps x 10
set2:2pps x 10
set3: 3pps x 4 dropped to 2pps x 7 dropped to 1pps x 6 pulse reps
cable front raises
set1: 5kg x 15 + 5 sec hold on last rep
set2; 10kg x 15
set3: 12.5kg x 7 + 3 after 5 second pause
set4: 5kg x 20
cuffed cable side raise
set1: 2.5kg x 10
set2: 5kg x 15
set3: 7.5kg x 4
set4: 2.5kg x 20
machine side raise watson brand with handles
set1: 37.5kg x 10
single arm rear delt flies
set1: 2.5kg x 20
set2: 5kg x 20
set3: 7.5kg x 6
set4: 5kg x 15
wide tricep push downs
set1: 15kg x 20
set2: 25kg x 11
set3: 30kg x 9
set4: 17.5kg x 20
dips
set1: bodyweight x 10
set2: bodyweight x 10
set3: bodyweight x 6
db skull crushers
set1: 15kg x 15
set2: 27.5kg x 10
set3: 27.5kg x
db preacher curls
set1:15kg x 10
set2: 15kg x 10
set3: 15kg x 5
db hammer curls
set1: 15kg x 10
set2: 15kg x 10 pause reps
set3: 15kg x 6
22.5kg bar digging elbows into lat basically a arm blaster
set1: 10 reps
set2: 10 reps
set3: 8 reps
cardio
run as per photo
diet
as per photos
training (lots of energy and strength today. going to push myself with the volume and weights)
plate loaded shoulder press
set1: 1pps x 10
set2:2pps x 10
set3: 3pps x 4 dropped to 2pps x 7 dropped to 1pps x 6 pulse reps
cable front raises
set1: 5kg x 15 + 5 sec hold on last rep
set2; 10kg x 15
set3: 12.5kg x 7 + 3 after 5 second pause
set4: 5kg x 20
cuffed cable side raise
set1: 2.5kg x 10
set2: 5kg x 15
set3: 7.5kg x 4
set4: 2.5kg x 20
machine side raise watson brand with handles
set1: 37.5kg x 10
single arm rear delt flies
set1: 2.5kg x 20
set2: 5kg x 20
set3: 7.5kg x 6
set4: 5kg x 15
wide tricep push downs
set1: 15kg x 20
set2: 25kg x 11
set3: 30kg x 9
set4: 17.5kg x 20
dips
set1: bodyweight x 10
set2: bodyweight x 10
set3: bodyweight x 6
db skull crushers
set1: 15kg x 15
set2: 27.5kg x 10
set3: 27.5kg x
db preacher curls
set1:15kg x 10
set2: 15kg x 10
set3: 15kg x 5
db hammer curls
set1: 15kg x 10
set2: 15kg x 10 pause reps
set3: 15kg x 6
22.5kg bar digging elbows into lat basically a arm blaster
set1: 10 reps
set2: 10 reps
set3: 8 reps
cardio
run as per photo
Attachments
got them taken on wednesday but my doctor is sick all week this week. will get my results next monday
yeah i like their machines. we only have a few at the gym so far
cardio looks really good. You're pushing things and you are having a good time at it.
rinse and repeat
march 25 2025
diet
as per photos
training
hack squat with resistance band (i didn’t put it there) all sets ass to grass. all the way down. going to pyramid set it
set1: 2pps x 10
set2: 3pps x 10
set3: 4pps x 8 failed 9th (couldn’t get my breathing under control)
set4: 2pps x 11 pulse reps
bb rdls
set1: bar x 10 pause reps
set2: 1pps x 10
set3: 2pps x 10
set4: 2.5pps x 5 dropped to elevated bb rdls with 1pps x 15
leg extensions
set1 and 2: 20kg x 20 (same as every other leg day, 5 reps, 5 second hold, repeat until 20 reps)
set3: 70kg x 10
set4: 90kg x 9
set5: 40kg x 20
set6; 10kg x 20 SLOW ASS REPS + 20 second hold on last rep
single leg standing hamstring curl
set1: 5kg x 10
set2: 10kg x 10
set3: 15kg x 6
skipping calfs just in case my achilles acts up from pulling it.
cardio
run in photos
march 25 2025
diet
as per photos
training
hack squat with resistance band (i didn’t put it there) all sets ass to grass. all the way down. going to pyramid set it
set1: 2pps x 10
set2: 3pps x 10
set3: 4pps x 8 failed 9th (couldn’t get my breathing under control)
set4: 2pps x 11 pulse reps
bb rdls
set1: bar x 10 pause reps
set2: 1pps x 10
set3: 2pps x 10
set4: 2.5pps x 5 dropped to elevated bb rdls with 1pps x 15
leg extensions
set1 and 2: 20kg x 20 (same as every other leg day, 5 reps, 5 second hold, repeat until 20 reps)
set3: 70kg x 10
set4: 90kg x 9
set5: 40kg x 20
set6; 10kg x 20 SLOW ASS REPS + 20 second hold on last rep
single leg standing hamstring curl
set1: 5kg x 10
set2: 10kg x 10
set3: 15kg x 6
skipping calfs just in case my achilles acts up from pulling it.
cardio
run in photos
Attachments
we need to try to get you to up your calories if you want to grow with this bro
really want to lean down with visible defined abs first before i start bulking
Great workout man. You are out there grinding!
if you wanna lean bro we need to start cutting carbs and medium up the fats and boost cardio thats long term
okay, i’m still losing weight, so when do you think i should start cutting, and when i do, what would i cut my macros to?
finally logging on time today
diet
as per photos
training
pull ups
set1: 8 x bodyweight
set2: 5 x bodyweight + 4 assisted with medium band
set3: 8 x assisted band
single arm cable pulldowns bench assisted (doing these today to finish lats from last exercise)
set1: 20kg x 10
set2: 30kg x 9
smith machine bb rows
set1: 1pps x 10
set2: 2pps x 4 going to chest supported t bar rows and it’s free now
chest supported t bar rows
set3: 2ps x 10
set4: 3ps x 7
set5: 3pps x 6 dropped to 2pps x 8 to 1pps x 10 slow reps pausing at bottom of rep for 3 seconds and top for 1
lat pulldowns
set1: 40kg x 10 same tempo as i’ve previously logged
set2: 60kg x 10 same tempo
set3: 80kg x 7 normal reps
seated plate loaded row
set1: 1pps x 10
set2: 2pps x 10 slow reps
set3: 3pps x 5
back extensions
set1: 15kg x 15
set2: 20kg x 8
set3: 10kg x 15
single arm rear delt flies cable
set1: 2.5kg x 20
set2; 5kg x 10
cardio
run in photos
weight after cardio 92.65kg with a bit of water weight + fullness from my chicken and rice meal 3hrs ago
diet
as per photos
training
pull ups
set1: 8 x bodyweight
set2: 5 x bodyweight + 4 assisted with medium band
set3: 8 x assisted band
single arm cable pulldowns bench assisted (doing these today to finish lats from last exercise)
set1: 20kg x 10
set2: 30kg x 9
smith machine bb rows
set1: 1pps x 10
set2: 2pps x 4 going to chest supported t bar rows and it’s free now
chest supported t bar rows
set3: 2ps x 10
set4: 3ps x 7
set5: 3pps x 6 dropped to 2pps x 8 to 1pps x 10 slow reps pausing at bottom of rep for 3 seconds and top for 1
lat pulldowns
set1: 40kg x 10 same tempo as i’ve previously logged
set2: 60kg x 10 same tempo
set3: 80kg x 7 normal reps
seated plate loaded row
set1: 1pps x 10
set2: 2pps x 10 slow reps
set3: 3pps x 5
back extensions
set1: 15kg x 15
set2: 20kg x 8
set3: 10kg x 15
single arm rear delt flies cable
set1: 2.5kg x 20
set2; 5kg x 10
cardio
run in photos
weight after cardio 92.65kg with a bit of water weight + fullness from my chicken and rice meal 3hrs ago
Attachments
@lukeobz80 nice session man. Good volume.
if you still dropping bodyfat i would keep pushing this level for now bro
d
the run in cardio you doing like a full on run?
yeah that was a faster run yesterday. an easy run day is a 6:20-6:30 pace
calories burnt probably isn’t accurate though. will charge my apple watch and use it today for a more accurate result even though those aren’t the most accurate
if you want to drop bodyfat walk up treadmill not run bro
why??
i genuinely enjoy running and wouldn’t the calorie deficit burn fat regardless?
does walking over running really have a difference and is it crazy? or can i keep running and be fine
i have pretty shit cardio in general and running has been helping a lot
i genuinely enjoy running and wouldn’t the calorie deficit burn fat regardless?
does walking over running really have a difference and is it crazy? or can i keep running and be fine
i have pretty shit cardio in general and running has been helping a lot
Last edited:
@lukeobz80 Awesome work right here!
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why??
i genuinely enjoy running and wouldn’t the calorie deficit burn fat regardless?
does walking over running really have a difference and is it crazy? or can i keep running and be fine
i have pretty shit cardio in general and running has been helping a lot
A caloric deficit doesn't burn fat, it burns extra calories that can be anything, including muscles
@lukeobz80 Cardio is what you need to do, I don't think you need to decrease anything now, stay at this level.
This diet should be ok for next 2 weeks.
30 april 2025
hit glute focused leg day. from memory was
adductor and abductor to warmup
hip thrusts
bulgarian split squats
laying leg curl
deleted the training log as i forgot to post.
diet as per photos
cardio as per photos
included a mirror pic
hit glute focused leg day. from memory was
adductor and abductor to warmup
hip thrusts
bulgarian split squats
laying leg curl
deleted the training log as i forgot to post.
diet as per photos
cardio as per photos
included a mirror pic
Attachments
31 april 2025
diet
as per photos
training
standing watson chest press plate loaded
set1: 1pps x 10 pulse
set2: 2pps x 10 pulse reps
set3: 3pps x 8 drop to 2pps x 8 dropped to 1pps x 10 pulse reps
watson incline bench machine
set1: 32kg x 10
set2: 48.5kg x 10
set3: 65kg x 8 dropped to 43kg x 7
dips
bodyweight x 7
body weight x 6
bodyweight x 5
watson plate loaded fly incline bench machine
5kg x 10
10kg x 10
15kg x 10
20kg x 4
10kg x 5
cardio
in pics
included raw pics. no editing, no filters. just raw gym lighting.
diet
as per photos
training
standing watson chest press plate loaded
set1: 1pps x 10 pulse
set2: 2pps x 10 pulse reps
set3: 3pps x 8 drop to 2pps x 8 dropped to 1pps x 10 pulse reps
watson incline bench machine
set1: 32kg x 10
set2: 48.5kg x 10
set3: 65kg x 8 dropped to 43kg x 7
dips
bodyweight x 7
body weight x 6
bodyweight x 5
watson plate loaded fly incline bench machine
5kg x 10
10kg x 10
15kg x 10
20kg x 4
10kg x 5
cardio
in pics
included raw pics. no editing, no filters. just raw gym lighting.
Attachments
yeah got the blood results back. doctor forgot to add the testosterone test and basically everything i needed so im going to have to retake it.
are there anything in particular you wanna look at? he gave me a bunch of other tests in the one he messed up
throw all them up just blur personal info bro
these are the only two out of the test that maybe are relevant. he completely skipped most of the shit i asked for.
Attachments
yea not much to see there bro
e2 prolactin test is needed
okay i’ll get that done
do it up bro HOT
@lukeobz80 Great job on the workout! Your progress is looking good, especially on the Watson incline bench machine. Those drop sets on the chest press and fly machine are no joke! Keep pushing yourself and don't forget to stretch and recover.
okay so what do i ask the doctor when asking for a referral for a blood test?
what tests exactly do i ask for
@lukeobz80 doing great man. Keep it up.
@lukeobz80 good updates so far man.........
3rd april 2025
diet
as per photos
training
did a 45min workout and was rushing as it was late so i didn’t track sets n weights. from memory it was
pullups
tbar rows
lat pulldown
seated cable row
back pullovers
didn’t have time to do cardio (got to the gym at like 8pm and had to wake up early today for work so needed to get in and out. will get back to normal today for quads)
noticing more definition slowly coming in which is great. will update weight when i’m fasted tmrw morning, should be around 90-91kg
diet
as per photos
training
did a 45min workout and was rushing as it was late so i didn’t track sets n weights. from memory it was
pullups
tbar rows
lat pulldown
seated cable row
back pullovers
didn’t have time to do cardio (got to the gym at like 8pm and had to wake up early today for work so needed to get in and out. will get back to normal today for quads)
noticing more definition slowly coming in which is great. will update weight when i’m fasted tmrw morning, should be around 90-91kg
Attachments
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@lukeobz80 pull ups I like them, but I'd like to see more volume on pull ups. And lets make sure cardio is in there.
okay. will do more sets of pull ups, will have to do most assisted or i’ll do bodyweight and then when i fail swap into assisted.
can only do 8-10 bodyweight for a set and then it’d go to like 6-8
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Try to do all non assisted no weight.
7 april 2025
diet
as per photos
watson standing bench machine
set1: 1pps x 10 reps + 10 pulse reps
set2: 2pps x 10
set3: 3pps x 7
set4: 1pps x 13 pause pulse reps
incline watson bench machine
set1: 37.5kg x 10 pulse reps
set2: 59.5kg x 8
set3: 65kg x 10 gave myself more rest
set4: 76kg x failed
dips
bodyweight x 10
bodyweight x 11
bodyweight x 6
cable high to low flies
7.5kg x 15
12.5kg x 15
15kg x 8
cardio
in pics (max photo limit. cals burned 243
diet
as per photos
watson standing bench machine
set1: 1pps x 10 reps + 10 pulse reps
set2: 2pps x 10
set3: 3pps x 7
set4: 1pps x 13 pause pulse reps
incline watson bench machine
set1: 37.5kg x 10 pulse reps
set2: 59.5kg x 8
set3: 65kg x 10 gave myself more rest
set4: 76kg x failed
dips
bodyweight x 10
bodyweight x 11
bodyweight x 6
cable high to low flies
7.5kg x 15
12.5kg x 15
15kg x 8
cardio
in pics (max photo limit. cals burned 243
Attachments
@lukeobz80 abs are coming in bro
i see them in the pic tightthe incline is right and i see you did cardio! pushing it
Looking good brother! Loving that chest session.
@lukeobz80 throwing some full lighting pics man
tuesday 8th
gym was packed so i had to opt out some stuff and i just decided to speed through my session
diet
as per photos
training
bb rdls
set1: bar x 10
set2: 1pps x 10
set3: 2pps x 10
leg extensions
set1: 30kg x 20
set2: 50kg x 20
set3: 90kg x 7
close stance leg press
2pps x 10
4pps x 10
6pps x 10
7pps x 4
abductor and adductor
20kg x 15 both
30kg x 10 both
single leg standing hamstring curl
5kg x 15 slow
10kg x 10 slow
15kg x 8
cardio
in pics + 7min walk prior to bike as someone was using it didn’t take photo
gym was packed so i had to opt out some stuff and i just decided to speed through my session
diet
as per photos
training
bb rdls
set1: bar x 10
set2: 1pps x 10
set3: 2pps x 10
leg extensions
set1: 30kg x 20
set2: 50kg x 20
set3: 90kg x 7
close stance leg press
2pps x 10
4pps x 10
6pps x 10
7pps x 4
abductor and adductor
20kg x 15 both
30kg x 10 both
single leg standing hamstring curl
5kg x 15 slow
10kg x 10 slow
15kg x 8
cardio
in pics + 7min walk prior to bike as someone was using it didn’t take photo
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Bouldering? no pics? lol
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Are we talking about recomp cutting? because in that case we can cut carbs and up protein a bit.
it’s like indoor rock climbing without a harness
i want to get lean separated abs and lose face fat. do you think it’s time to cut the carbs more?
sitting around 90-91kg right now
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if you can handle a ketogenic diet it can be something we can have you lean out on faster. @lukeobz80
@lukeobz80 Good push workout. Nice progressive overload on the Watson bench. Solid dips and flies. Cardio done.
i’m willing to give it a go. i want to get lean for male modelling. and stay around that leanness.
ideally i want a physique like this. lean, athletes physique that is ideal for male modelling
obviously muscle size doesn’t have to be the same, but i want that overall leanness as much of the year as i can.
if there are any changes to my diet and or cardio you guys think i should add to achieve this, let me know
i do need help on core/ab exercises. what exercises and how often do i train them. abs are definitely a
big weak point for me
also what cycle would help me achieve this ??
will need full help
obviously muscle size doesn’t have to be the same, but i want that overall leanness as much of the year as i can.
if there are any changes to my diet and or cardio you guys think i should add to achieve this, let me know
i do need help on core/ab exercises. what exercises and how often do i train them. abs are definitely a
big weak point for me
also what cycle would help me achieve this ??
will need full help
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@lukeobz80 we can try ketogenic but it would require an effort on your end.
Think these macros, 90 grams protein 130 grams of fat and under 20 grams of carbs. This would put you into ketosis in about 4 days.
You would need to measure ketone levels. @Freki has a log up and he's ketogenic check it
https://www.evolutionary.org/forums/threads/trt-hgh-retatrutide-proviron-on-a-cruise-log.104036
would i NEED to do keto to get that bf% i used as a reference?
or can i just lower carbs and up the cardio or just up the cardio in general
would rather have carbs in my system but whatever you guys think is best
or i can just hop on cycle to achieve that bf% with whatever cycle you guys think i should start with for that end goal
Keto will strip you fast.
You would have to be a rare person indeed to stay at10 - 12% body fat year round i believe.
I already had no starches or sugers, so it was pretty easy to do keto and I felt good and full.
Now I struggle in deep ketosis due to calories being to low (1800) . I'm now consuming 2500 in mild ketosis and feel good.
Alternatively low dose Retatrutide
My wife did 2 months diet and exercise. When she plateaud we added low dose reta .5mg every 5 days and she looks amazing the fat melted off her.
i
id be open to trying reta. heard good things for its fat loss.
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Would you need to? well nothing is required @lukeobz80 but do you need to get lean fast? sure keto is the way.
Secret is low dose, don't titrate up and you should be able to stay on for a long time
okay so what should i do to my diet and training to lean down even further. how much do i decrease my cals / carbs.
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first I remember you had bloods done right, what was the result? @lukeobz80
taking the new test tomorrow and results should be back by next week monday or tuesday. haven’t had the chance to take the new ones yet as i’ve been working and haven’t been able to go fasted in the mornings.
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waiting on it thanks
waiting on it thanks
what exact tests do i need to ask for?
he’s put on my referral
test, free test, fasting lipid profile
is there anything else i need him to add to it?
no clue exactly but i’d say close to 15% maybe
