Approved Log On going transformation Log

[Nacho]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

 

[willipede]

Good work having a crack. Look after yourself get healed up, dial in the diet and get the basics nailed

Unless you're pretty experienced the best thing I can recommend is getting a good coach

How old are you, you look quite young?

 

[Nacho]

Hey mate 27, definitely looking into getting a coach once I’m all healed up and ready to go 100% mainly tryna focus on getting the diet right now and open to any help

 

[willipede]

Look for a good in person coach so they can work around your injuries would be best that can also give you a structured diet to follow if you can afford it.

Those macros don't look to bad for your size. Could maybe add a touch more healthy fats in to help with hormone production

You don't want to be gaining weight too fast otherwise it will end up being mostly fats

Make sure your in the gym smashing leg workouts twice a week while you get your injuries sorted

 

[Allupfromhere]

Glad you got this log going bro, everyone starts somewhere and a majority of people never start at all. It is a marathon not a sprint and longevity and health should be priority. Keep the foods clean dont chase size in general with dirty bulking, there is changes there already between the photos in 4 weeks brother so you are heading in the right direction! As a hard gainer dont skip meals this is important for fuel and recovery, you are in the right place brother evo fam is here for all of us. Good luck and looking foward to seeing you jacked

 

[Allupfromhere]

Was just having a proper look at your meals brother and your a fair way off your macros targets, it is tricky when you first start tracking to get it accurate but you will get used to it over time.

I adjusted a few things for you to get you a little closer to your target numbers which look pretty good.

Your first meal..
Increase oats to 50g
Add in 100g mixed berries
Use almond milk to mix 200ml
Add in some organic almond or peanut butter at 20g
And move your protein shake to this meal also (i have moved your yoghurts later in the day)

Meal 2
Swap your ratios around, go 250g potato and 200g of chicken breast.
Add in a piece of fruit of choice.

Meal 3 or more so a snack
This is where i would moved your yoghurts and add 30g of walnuts for Omega 3s
As your current Fats in the meals you have shown are actually very low. Can also add in a piece of fruit here too.

Preworkout is ok but if you have the time to get some proper food in and let it digest properly i would opt for this. Look for high Gi carbs preworkout and keep Fats to a bare minimum if any before you train as it will slow the release of your carbs too much.
Use the dextrin for Intra.

Post workout meal i would also swap your ratios around here and swap to sweet potato.
Try and add in some veg

You were at over 250g protein for the day With the meals your have shown, You dont need this much at your weight currently. 180g daily or 200g max.. some may have other opinions on this.
Hit protein target for your weight with a slight surplus and fat targets for your weight also for joint health, hormone balance etc.
The rest fill in with carbs.

These are suggestions as everything is personalised from person to person and how we all respond to nutrition differently.
It is a game of trial and error as we move through our journeys. A coach can help refine things much quicker though.

All the best brother.

 

[LevButlerov]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

Hey mate 27, definitely looking into getting a coach once I’m all healed up and ready to go 100% mainly tryna focus on getting the diet right now and open to any help

@Nacho welcome to the big EVO family we are very happy you are here sharing.

You shared only 1 day of food and training from what I see.

Please share about 4-5 days as you go before we start talking about changes. Obviously, my first thought is "more food" but I want to see more details day to day first.

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

 

[stevesmi]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho

This is a great start to this log man. I think you're going to have Sensational results. Make sure you keep the consistency, going the whole way.

 

[BodyMonster34]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho Bro, you definitely got a good prison physique.

Now, you got to get stronger. What happen When you end up in prison? How You Gonna defend yourself?

 

[Nacho]

Look for a good in person coach so they can work around your injuries would be best that can also give you a structured diet to follow if you can afford it.

Those macros don't look to bad for your size. Could maybe add a touch more healthy fats in to help with hormone production

You don't want to be gaining weight too fast otherwise it will end up being mostly fats

Make sure your in the gym smashing leg workouts twice a week while you get your injuries sorted

Thanks mate I really appreciate it I’ll start having a look at coaches in my area, I have noticed over the best 6-7 weeks my weight has pretty much stayed the same thru out maybe fluctuating between 2kg more or less, but my body is definitely changing

 

[Nacho]

@Nacho Bro, you definitely got a good prison physique.

Now, you got to get stronger. What happen When you end up in prison? How You Gonna defend yourself?

That’s the aim of the game

 

[Nacho]

Push/Pull/Legs

21-05-25



Pull 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Back -

Dumbbell row

3 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 12



Barbell row

3 x sets

Tempo 1-1-3-2

30kg x 12

30kg x 10

30kg x 7



Dumbell pull overs

3 x sets

Tempo 1-1-3-2

9kg x 12

9kg x 12

9kg x12





- rear delts/ traps-



Bent over rear delt flys

5x sets

Tempo 1-1-3-2

5kg x 15

5kg x 15

5kg x 12

2.5kg x failure

2.5kg x failure



Dumbbell shrugs

5 sets

Tempo 1-1-3-2

13kg x 15

13kg x 12

13kg x 12

9kg x 15

9kg x 11



-Biceps-





Hamer curls

Tempo 1-1-3-2

9kg x 12

9kg x 12

9kg x 12



Superset

Supernate and pronate straight bark curl

Tempo 1-1-2-1

15kg x 15sup x 15pro

15kg x 15sup x 13pro x2 assisted

15kg x 15sup x 10pro x5 assisted





-forearms-



Behind back wrist curls

4 sets

Tempo 1-1-2-2

20kg x15

20kg x 15

15kg x failure

15kg x failure



1.

35g oats

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake









Foods:

Kcal 2166

Protein 186

Carbs 246

Fats 46



Had physio appointment, got dry needles and deep tissue massage shoulder is feeling great today definitely a lot more movement without pain, gonna have a look at diet and change a few things, learning more everyday at how I should approach the diet

 

[ceo]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho bros looking really good on this update. one thing i suggest is more real food over powders. That will help take you to the next level.

 

[Nacho]

Thanks mate! Yeah that’s my number one focus at the moment I went from barley eating 2 meals of shit a day to now having 3 I know the breakfast is still very light and is one of the meals I actually struggle with a lot, It is abit of a constant battle with the food I don’t know why but the appetite is not there, I’ll be hungry for one week and the next I’ll be forcing every mouthful down its abit all over the place at the moment so that’s why I really wanna focus on it, I am very new to nutrition iv lived of take out for years

 

[Allupfromhere]

@Nacho Bro, you definitely got a good prison physique.

Now, you got to get stronger. What happen When you end up in prison? How You Gonna defend yourself?

Remember @Nacho if one man can hold you down that means 2 men can take turns on you, isnt that right @BodyMonster34

 

[Mobster]

Let's see one pic from the side

 

[ROIDDERS]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho i love your screen name lol. cheeto or nacho? that would be good

nice setup so far. i would replace the greens powder for real veggies though.

 

[Ulter]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho Great start to this log, man. You laid out everything perfectly for us. Obviously there's going to be some little tweaks that should be done.
But we'll get it done. Don't worry.

 

[2Thick]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho very happy with this update man. you won't go wrong with it.
i want to see you continue to grind and push things as you go. i like the protein and carb options. keep it up!

 

[BodyMonster34]

Remember @Nacho if one man can hold you down that means 2 men can take turns on you, isnt that right @BodyMonster34

bro dudes like me exist to protect the nacho's. of course protection cum at cost

 

[BodyMonster34]

That’s the aim of the game

bro that the spirit. when we meet in prison we will be best buddies. guys like us stick together

 

[RoySimpson]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho welcome to EVO bro! I will be following your progress!

 

[Nacho]

22-05-25

Legs/core 1
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

- Core -

Weighted sit ups
3 x sets
Tempo 1-1-1-1
5kg x 15
5kg x 15
5kg x 15


Leg raise sit ups
5 x sets
Tempo 1-1-1-1
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20


Standing oblique crunches
4 x sets
Tempo 1-1-1-1
9kg x 15
9kg x 15
9kg x 15
9kg x 15


- legs -


Weighted lunges
3 x sets Unweighted
No tempo
9kg x 20
9kg x 20
9kg x 20

Dumbell squats
4 x sets
Tempo 1-1-3-2
11kg x 15
11kg x 15
11kg x 15
11kg x 13

Leg extension
4 x sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 11
20kg x 9

Laying down hamstring curls
4 x sets
Tempo 1-1-3-2
Can’t push this one have 3 bulged disc and when I try to increase weight It loads the lower back up so iv just kept weight same
15 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15

Calf raises (unweighted)
4 x sets
No tempo
Failure
Failure
Failure
Failure


1.
35g oats
Greens powder

2.
250g chicken breast
200g potato


Preworkout.
Hydration salts
Cyclic dextrin
Eaa's

Postworkout meal.
200g potato
250g chicken breast
Greens powder

44g protein shake




Foods:
Kcal 2166
Protein 186
Carbs 246
Fats 46

Gonna reassess the diet this weekend try and tweak a few things around shoulder is feeling great next physio is on Monday and next progress photos are on the 30th

 

[Nacho]

23-05-25

Rest day

1.
35g oats
Greens powder

2.
Couldn’t count these ones we had bbq at work so had 5 snags and a steak


3
250g potato
200g chicken breast
Greens powder

44g protein shake

Foods:
Kcal 1681
Protein 137
Carb 204
Fat 33

Plus what ever I had for work lunch

 

[Nacho]

Hey lads most recent blood work

 

[Allupfromhere]

Good updates legend, bloodwork looks great!

 

[Noah Wixx]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

Welcome into the community

 

[Npcclassicphysique champ]

22-05-25

Legs/core 1
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

- Core -

Weighted sit ups
3 x sets
Tempo 1-1-1-1
5kg x 15
5kg x 15
5kg x 15


Leg raise sit ups
5 x sets
Tempo 1-1-1-1
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20
Unweighted x 20


Standing oblique crunches
4 x sets
Tempo 1-1-1-1
9kg x 15
9kg x 15
9kg x 15
9kg x 15


- legs -


Weighted lunges
3 x sets Unweighted
No tempo
9kg x 20
9kg x 20
9kg x 20

Dumbell squats
4 x sets
Tempo 1-1-3-2
11kg x 15
11kg x 15
11kg x 15
11kg x 13

Leg extension
4 x sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 11
20kg x 9

Laying down hamstring curls
4 x sets
Tempo 1-1-3-2
Can’t push this one have 3 bulged disc and when I try to increase weight It loads the lower back up so iv just kept weight same
15 kg x 15
15 kg x 15
15 kg x 15
15 kg x 15

Calf raises (unweighted)
4 x sets
No tempo
Failure
Failure
Failure
Failure


1.
35g oats
Greens powder

2.
250g chicken breast
200g potato


Preworkout.
Hydration salts
Cyclic dextrin
Eaa's

Postworkout meal.
200g potato
250g chicken breast
Greens powder

44g protein shake




Foods:
Kcal 2166
Protein 186
Carbs 246
Fats 46

Gonna reassess the diet this weekend try and tweak a few things around shoulder is feeling great next physio is on Monday and next progress photos are on the 30th

23-05-25

Rest day

1.
35g oats
Greens powder

2.
Couldn’t count these ones we had bbq at work so had 5 snags and a steak


3
250g potato
200g chicken breast
Greens powder

44g protein shake

Foods:
Kcal 1681
Protein 137
Carb 204
Fat 33

Plus what ever I had for work lunch

Hey lads most recent blood work

@Nacho bloods look kind of fine broly hard to say just 1 set
the diet is not good at all you lack food broly you need to add protein bars or shakes if you cant eat and get over 200 grams of protein asap

 

[ballin2504]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho great start. Can’t wait to follow along man.

 

[Nacho]

24.05.25

Push 2





Warm up







3min skipping



20 push ups



3min skipping



20 squats



3min skipping

• Chest -

Incline dumbbell press



3 x sets



Tempo 1-1-3-2



13kg x 12



13kg x 11



13kg x 11







Flat dumbbell press



3 x sets



Tempo 1-1-2-2



13kg x 12



13kg x 12



13kg x 12







Dumbbell flys



3 x sets



Tempo 1-1-3-2



7kg x 15



7kg x 12



7kg x 10











- Triceps -







Skull crusher / close grip bench press full lock out



3 x sets



Tempo skull crushers 1-1-3-1



Close grip 1-1-2-1



15kg x SC-12 CG-12



15kg x SC-12 CG-12



15kg x SC-12 CG-9







French Press



3 x sets



Tempo 1-2-1-1



9kg x 12



9kg x 12



9kg x 11

• Shoulders -

Bent over flys



3 x sets



Tempo 1-1-3-1



5kg x 12



5kg x 12



5kg x 12







Side lateral raise



4 x sets



Tempo 1-1-3-2



5kg x 15



5kg x 15



5kg x 15



2.5kg x failure





Foods



1.

35g uncle toby oats

2x yo pro 15g protein yogurts

Greens powder



2.

200g chicken breast

250g potato

Protein bar



3.

200g chicken breast

250g potato



Pre workout.

Hydration salts

Cyclic dextrin

Eaa's



Post workout.

44g shake

Greens powder



Kcal 2629

Protein 213

Carbs 292

Fats 63



The shoulder is feeling great everything is feeling stronger, could definitely go up in a few weight just hesitant, do not want to rush anything have another phyiso for another dry needles and deep tissue massage on monday I know the diet is still shit got some time today to do some shopping definitely changing a few things around

 

[Npcclassicphysique champ]

24.05.25

Push 2





Warm up







3min skipping



20 push ups



3min skipping



20 squats



3min skipping

• Chest -

Incline dumbbell press



3 x sets



Tempo 1-1-3-2



13kg x 12



13kg x 11



13kg x 11







Flat dumbbell press



3 x sets



Tempo 1-1-2-2



13kg x 12



13kg x 12



13kg x 12







Dumbbell flys



3 x sets



Tempo 1-1-3-2



7kg x 15



7kg x 12



7kg x 10











- Triceps -







Skull crusher / close grip bench press full lock out



3 x sets



Tempo skull crushers 1-1-3-1



Close grip 1-1-2-1



15kg x SC-12 CG-12



15kg x SC-12 CG-12



15kg x SC-12 CG-9







French Press



3 x sets



Tempo 1-2-1-1



9kg x 12



9kg x 12



9kg x 11

• Shoulders -

Bent over flys



3 x sets



Tempo 1-1-3-1



5kg x 12



5kg x 12



5kg x 12







Side lateral raise



4 x sets



Tempo 1-1-3-2



5kg x 15



5kg x 15



5kg x 15



2.5kg x failure





Foods



1.

35g uncle toby oats

2x yo pro 15g protein yogurts

Greens powder



2.

200g chicken breast

250g potato

Protein bar



3.

200g chicken breast

250g potato



Pre workout.

Hydration salts

Cyclic dextrin

Eaa's



Post workout.

44g shake

Greens powder



Kcal 2629

Protein 213

Carbs 292

Fats 63



The shoulder is feeling great everything is feeling stronger, could definitely go up in a few weight just hesitant, do not want to rush anything have another phyiso for another dry needles and deep tissue massage on monday I know the diet is still shit got some time today to do some shopping definitely changing a few things around

@Nacho feeling great is top broly but all that spacing in your log can you remove it next time?

 

[Nacho]

Pull 2

25.5.25



Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 10

Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12

Dumbell pull overs
4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x13

- rear delts/ traps-

Bent over rear delt flys
5x sets
Tempo 1-1-3-2
5kg x 15
5kg x 15
5kg x 12
5kg x 12
2.5kg x failure



Dumbbell shrugs
5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 12
13kg x 12

-Biceps-

Seated leaning back Hamer curls
3 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12

Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-2
20kg x15
20kg x 15
20kg x 15
20kg x failure





Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12


Foods

1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder

2.
250g chicken breast
250g potato

3.
250g chicken breast
250g potato’s
Greens powder

Pre work.
Hydration salts
Cyclic dextrin
Eaa's

Post work out.
44g protein shake
Musashi protein bar

Kcal 2915
Protein 243
Carbs 329
Fats 63

Feeling strength increasing I have tweaked the diet slightly still planing on changing abit around some Feed back on the macros would be much appreciated I’m not exactly sure where I should be aiming physio tonight, it is leg/core day need to see how I pull up after physio if I can use weights if not it will have to be body weight, might even change it to a cardio session and catch up on the legs tomorrow the upper body is feeling good but definitely feeling the work going in

Got some things in motion watch this space lads!

 

[Nacho]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

 

[LevButlerov]

Pull 2

25.5.25



Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 10

Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12

Dumbell pull overs
4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x13

- rear delts/ traps-

Bent over rear delt flys
5x sets
Tempo 1-1-3-2
5kg x 15
5kg x 15
5kg x 12
5kg x 12
2.5kg x failure



Dumbbell shrugs
5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 12
13kg x 12

-Biceps-

Seated leaning back Hamer curls
3 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12

Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-2
20kg x15
20kg x 15
20kg x 15
20kg x failure





Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12


Foods

1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder

2.
250g chicken breast
250g potato

3.
250g chicken breast
250g potato’s
Greens powder

Pre work.
Hydration salts
Cyclic dextrin
Eaa's

Post work out.
44g protein shake
Musashi protein bar

Kcal 2915
Protein 243
Carbs 329
Fats 63

Feeling strength increasing I have tweaked the diet slightly still planing on changing abit around some Feed back on the macros would be much appreciated I’m not exactly sure where I should be aiming physio tonight, it is leg/core day need to see how I pull up after physio if I can use weights if not it will have to be body weight, might even change it to a cardio session and catch up on the legs tomorrow the upper body is feeling good but definitely feeling the work going in

Got some things in motion watch this space lads!

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho you're trying to grow right? you need bigger drop sets with big weights low reps as well. And carbs need to go up with protein.

 

[Nacho]

@Nacho you're trying to grow right? you need bigger drop sets with big weights low reps as well. And carbs need to go up with protein.

Tryna put some size on, just don’t want to go to hard and cause the shoulder to play up, while still in recovery I’ll keep the upper body weights low but I’ll start jacking up the legs and as the shoulder gets better will start to increase weights

 

[Allupfromhere]

@Nacho feeling great is top broly but all that spacing in your log can you remove it next time?

Haha was thinking the same thing.

Solid updates @Nacho! Refine and polished things as you build the right knowledge but most of all just stay consistent. Consistency and time will reward you.

 

[LevButlerov]

Tryna put some size on, just don’t want to go to hard and cause the shoulder to play up, while still in recovery I’ll keep the upper body weights low but I’ll start jacking up the legs and as the shoulder gets better will start to increase weights

If you want size you need food, even with shoulders hurt switch to lower bodyfat more. @Nacho

 

[stevesmi]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho one thing that can be corrected easily. dump the greens powders for real veggies. greens powder are counter productive

 

[BodyMonster34]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho bro you lookin good on this. i want to see some more red meat though. don't see any on this list maybe i am not seeing it

 

[ceo]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho bros i gotta do the deep tissue. my body not the same since plumbing accident. Sound like you feeling better.

 

[Nacho]

@Nacho bros i gotta do the deep tissue. my body not the same since plumbing accident. Sound like you feeling better.

It’s working wonders for me mate definitely helping mobility and pains getting less every day

 

[Nacho]

@Nacho bro you lookin good on this. i want to see some more red meat though. don't see any on this list maybe i am not seeing it

Thanks brother! Yeah still gotta tweak this diet around a fair bit I’ll be sure to add some in

 

[ceo]

It’s working wonders for me mate definitely helping mobility and pains getting less every day

bros that great!

 

[Mobster]

Rehab is a BIG part of what we need to do to be our best

 

[ROIDDERS]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho chicken breast, potatoes, and greens powder is okay. but swapping the greens powder for spinach or brocolli would make the meal A+

 

[Ulter]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho This is a pretty good diet. You're putting together, man. Can't really fault you for any of this.

 

[Nacho]

If you want size you need food, even with shoulders hurt switch to lower bodyfat more. @Nacho

Hey brother! I know the food intake definitely needs the increase, sorry I’m new to all this what did you mean by body weight for the shoulder

 

[Nacho]

@Nacho chicken breast, potatoes, and greens powder is okay. but swapping the greens powder for spinach or brocolli would make the meal A+

Yeah mate definitely making the swap this week locking it in from now on

 

[2Thick]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho This is some good nutrition right here. As long as the powders that you're taking are good options but I wouldn't do that many per day. You're doing like three I would stick to once a day, only.

 

[BodyMonster34]

Thanks brother! Yeah still gotta tweak this diet around a fair bit I’ll be sure to add some in

bro you need red meat. can tell just by looking at you

 

[ROIDDERS]

Yeah mate definitely making the swap this week locking it in from now on

yeah spinach easy to make. just boil and add salt.

 

[25homes]

Nice update

 

[Noah Wixx]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

Excellent news it went good for u!

 

[Nacho]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

@Nacho This is some good nutrition right here. As long as the powders that you're taking are good options but I wouldn't do that many per day. You're doing like three I would stick to once a day, only.

yeah mate swaping out the powders this week for the real deal!

 

[2Thick]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

@Nacho you won't go wrong with this layout. the nutrition looks amazing. great job!

 

[LevButlerov]

Hey brother! I know the food intake definitely needs the increase, sorry I’m new to all this what did you mean by body weight for the shoulder

More food to start, and shoulder issue was a typo. I meant switch to lower body, it autocorrected to that. @Nacho More lower body and core work.

 

[LevButlerov]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

Much better day @Nacho the anavar looks good, but at your size you could use dbol more than anavar imo. Start there and see.

 

[Masonic Bodybuilder]

Those deep tissue sessions can be brutal!

 

[bigdawg1]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

Happy to have a first timer on the Notorious Labs team, super keen to see your progress over the next few months brother

Great start to the log mate, all the OG’s giving valuable info and tips and you’re taking everything on board which is great to see!

Let’s smash these goals for you!

 

[RoySimpson]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho I have had good results from dry needling! Hope you recover quick!

 

[Tiger Salman Khan]

Legs/core

27.5.25



Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping



-core-

Laying leg raises

5 x sets

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20

0 weight x 20



Weighted sit ups

3 x sets

5kg x 15

5kg x 15

5kg x 15



Standing oblique crunches

4 x sets

11kg x 15

11kg x 15

11kg x 15

11kg x 15



-legs-

Lunges

4 x sets

9kg x 24

9kg x 24

9kg x 21

9kg x 18



Dumbell squats

4 x sets

Tempo 1-1-2-1

13kg x 12

13kg x 12

13kg x 11

13kg x 11



Leg extension

4sets

Tempo 1-1-3-2

20kg x 12

20kg x 12

20kg x 12

20kg x 14



Laying hamstring curls

4 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 10

15kg x 10



Calf raises single

4 x sets

11kg x 15r 15l

11kg x 15r 15l

11kg x 13r 15l

11kg x 12r 14l



Foods

Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein
Masashi protein bar



Kcal 2915
Protein 243
Carbs 329
Fats 63



I’m getting onto the greens this week lads swapping the powder for the real deal

Now powered by the one and only @bigdawg1 Notorious labs! Cant wait to see the results not a single doubt I won’t be happy the professionalism is second to none thank you for the opportunity @bigdawg1 Will be running 300mg a week for 16 weeks last 6 weeks with 30-50mg anavar first cycle ran will be getting bloods in 4 weeks and new photos due in a couple days

yeah mate swaping out the powders this week for the real deal!

@Nacho Training updates are awesome man....post up your pics.....

 

[Nacho]

Happy to have a first timer on the Notorious Labs team, super keen to see your progress over the next few months brother

Great start to the log mate, all the OG’s giving valuable info and tips and you’re taking everything on board which is great to see!

Let’s smash these goals for you!

Happy to be apart of the team!

 

[Nacho]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

 

[LevButlerov]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

Putting on size @Nacho start eating more protein bars and shakes and more carbs, we need to get carbs over 400 and protein over 300.

 

[Nacho]

Definitely working towards that mate I’m struggling abit with the increase in amounts, I’m finding I’m just don’t have the appetite I did increase the amount this week so I might sit on this for a few days let the body get used to it, I have added a few more carbs today which will be in tonight’s log either updated later today or tomorrow morning

 

[stevesmi]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho
I can see some development in the arms coming on. Remember this is a marathon and not a Sprint, take your time and build muscle the right way.

 

[BodyMonster34]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho bro i opened this up expecting to see some red meat. what going on with it? we need more red meat in your diet to grow into a man

 

[Nacho]

@Nacho
I can see some development in the arms coming on. Remember this is a marathon and not a Sprint, take your time and build muscle the right way.

Definitely mate, I’m here for the long haul! I wanna do everything right I know a hell of lot of tweaking still needs to be made!

 

[Nacho]

@Nacho bro i opened this up expecting to see some red meat. what going on with it? we need more red meat in your diet to grow into a man

I know mate iv tweaked a few things around this week it is definitely coming!

 

[BodyMonster34]

I know mate iv tweaked a few things around this week it is definitely coming!

bro only thing you should 'tweak' is when you fapping. otherwise get the red meat i command you

 

[Woodiee]

Mate I think you could increase weight, do less reps. Don't get stuck in the 12-15 rep range. Mix it up a little. Throw in some heavy ass sets, 6-8 rep range. You'll grow like a weed

 

[stevesmi]

Definitely mate, I’m here for the long haul! I wanna do everything right I know a hell of lot of tweaking still needs to be made!

yes quality is best

 

[ceo]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho Bros. Looking really good on the food. You won't go the wrong with some chicken breast and potatoes. Make sure you getting your green veggies, too.

 

[Nacho]

Mate I think you could increase weight, do less reps. Don't get stuck in the 12-15 rep range. Mix it up a little. Throw in some heavy ass sets, 6-8 rep range. You'll grow like a weed

Yeah mate gonna start increasing weights and less reps just taking it slow I don’t want to cause my shoulders to act up then limit my training again

 

[Nacho]

@Nacho Bros. Looking really good on the food. You won't go the wrong with some chicken breast and potatoes. Make sure you getting your green veggies, too.

Thanks brother adding some spinach and broccoli in! Will be in the updated log!

 

[Nacho]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

Forgot the most important part! Will not happen again,
Powered by Notorious Labs @bigdawg1

 

[ROIDDERS]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho You are looking fantastic. Keep up the good work. Lots of different exercises hitting your body and the food looks fantastic.

 

[Mobster]

Looking forward to the weight increasing

 

[Ulter]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho this is an excellent meal that you put together. protein, carbs and fats are A+. nice mix of food and you did great

 

[2Thick]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho always tough when you're dealing with some of that tenderness in your deep tissue. Sometimes, our body just needs a little bit of a break. maybe add some deloads

 

[RoySimpson]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

@Nacho awesome work right here bro!

 

[Nacho]

Powered by Notorious Labs @bigdawg1
29.05.25
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping

Chest -
Incline dumbbell press
3 x sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12

Flat dumbbell press
3 x sets
Tempo 1-1-2-2
13kg x 12
13kg x 12
13kg x 12
Chest is feeling good gonna sit on this weight for another week don’t want to agitate the shoulder

Dumbbell flys
3 x sets
Tempo 1-1-3-2
7kg x 15
7kg x 14
7kg x 11

- Triceps -
Skull crusher / close grip bench press full lock out
3 x sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
15kg x SC-12 CG-12
15kg x SC-12 CG-12
15kg x SC-12 CG-12
Tris felt good will be increasing next push day

French Press
3 x sets
Tempo 1-2-1-1
9kg x 12
9kg x 12
9kg x 12

Shoulders -
Bent over flys
3 x sets
Tempo 1-1-3-1
7kg x 12
7kg x 12
7kg x 10

Side lateral raise
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x failure

Foods
1.
Abe’s bagel with jam
2x yo pro 15g protein yogurts
Kiwi fruit



2.
250g chicken breast
250g potato
Mission salt reduced wraps x2



3.
250g chicken breast
250g potato
70g raw spinach



Pre workout.
Hydration salts
Cyclic dextrin
Eaas
Coconut water



Post workout.
44g shake
Musashi protein bar

Kcal 3495
Protein 257
Carbs 434
Fats 76



Feeling good increased a few things with the food yesterday will be better once body is used to it the appetite is struggling abit, how much spinach and broccoli should I be aiming for a day?

Shoulder is feeling good next session with physio is on Monday, it’s been a rather slow progress on healing and iv been looking into bcp-157 and tb-500 in something that could assist it moving abit faster what are your thoughts? Progress photos for 8 weeks mark will be uploaded tomorrow, once again id like to thank Notorious Labs @bigdawg1 for letting me join the team! Excited to see my transformation at the end.

For any power ups make sure you hit up Notorious Labs @bigdawg1 quick replies quicker posting best product going around

 

[ballin2504]

26.5.25
Hey lads good session at the physio more dry needles and deep tissue work, was abit tender after and instead of training half ass decided to just rest and will be training legs today will update log tonight.

Foods
1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder


Snack.
44g protein shake
Musashi protein bar
Hydration salts




Kcal 2915
Protein 243
Carbs 329
Fats 63

@Nacho nice work man! Love the macros

 

[Npcclassicphysique champ]

Powered by Notorious Labs @bigdawg1
29.05.25
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping

Chest -
Incline dumbbell press
3 x sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12

Flat dumbbell press
3 x sets
Tempo 1-1-2-2
13kg x 12
13kg x 12
13kg x 12
Chest is feeling good gonna sit on this weight for another week don’t want to agitate the shoulder

Dumbbell flys
3 x sets
Tempo 1-1-3-2
7kg x 15
7kg x 14
7kg x 11

- Triceps -
Skull crusher / close grip bench press full lock out
3 x sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
15kg x SC-12 CG-12
15kg x SC-12 CG-12
15kg x SC-12 CG-12
Tris felt good will be increasing next push day

French Press
3 x sets
Tempo 1-2-1-1
9kg x 12
9kg x 12
9kg x 12

Shoulders -
Bent over flys
3 x sets
Tempo 1-1-3-1
7kg x 12
7kg x 12
7kg x 10

Side lateral raise
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x failure

Foods
1.
Abe’s bagel with jam
2x yo pro 15g protein yogurts
Kiwi fruit



2.
250g chicken breast
250g potato
Mission salt reduced wraps x2



3.
250g chicken breast
250g potato
70g raw spinach



Pre workout.
Hydration salts
Cyclic dextrin
Eaas
Coconut water



Post workout.
44g shake
Musashi protein bar

Kcal 3495
Protein 257
Carbs 434
Fats 76



Feeling good increased a few things with the food yesterday will be better once body is used to it the appetite is struggling abit, how much spinach and broccoli should I be aiming for a day?

Shoulder is feeling good next session with physio is on Monday, it’s been a rather slow progress on healing and iv been looking into bcp-157 and tb-500 in something that could assist it moving abit faster what are your thoughts? Progress photos for 8 weeks mark will be uploaded tomorrow, once again id like to thank Notorious Labs @bigdawg1 for letting me join the team! Excited to see my transformation at the end.

For any power ups make sure you hit up Notorious Labs @bigdawg1 quick replies quicker posting best product going around

post workout good meal and proteing going right places you just need to up the carbs to 500 and protein to 300 @Nacho

 

[Nacho]

post workout good meal and proteing going right places you just need to up the carbs to 500 and protein to 300 @Nacho

I’ll be working towards that mate! I have just increased a few things struggling with the appetite at the moment ! Needa maybe give it a week to let the body get used to it

 

[Npcclassicphysique champ]

I’ll be working towards that mate! I have just increased a few things struggling with the appetite at the moment ! Needa maybe give it a week to let the body get used to it

food is your friend in this journey

 

[ceo]

Thanks brother adding some spinach and broccoli in! Will be in the updated log!

bros spinach good. just like popeye!

 

[25homes]

Doing good Bru

 

[Noah Wixx]

Pull

27.5.25
Warm up

3min skipping
20 push ups
3min skipping
20 squats
3min skipping

• Back -

Dumbbell row
4 x sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Will be increasing weight next session



Barbell row
3 x sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12



Dumbell pull overs

4 x sets
Tempo 1-1-3-2
9kg x 15
9kg x 15
9kg x15
Taking it easy on this for the shoulder



- rear delts/ traps-

Bent over rear delt flys
4 x sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 10
5kg x 12



Dumbbell shrugs

5 x sets
Tempo 1-1-3-2
13kg x 15
13kg x 15
13kg x 15
13kg x 15
13kg x 15

Will be increasing weights next session



-Biceps-

Seated leaning back Hamer curls
4 x sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
9kg x 10
Extra 8 on left trying to even out



Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
15kg x 15sup x 15pro
15kg x 15sup x 13pro 2 assisted
15kg x 15sup x 12pro 3 assisted

-forearms-

4 x sets
Behind back wrist curls
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15


Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 15
5kg x 15
5kg x 13
Extra 12 on the left

Foods



1.
Bagel with jam
2x protein yogurts
Kiwi fruit
Greens powder



2.
250g chicken breast
250g potato



3.
250g chicken breast
250g potato’s
Greens powder



Pre work.
Hydration salts
Cyclic dextrin
Eaa's



Post work out.
44g protein shake
Musashi protein bar


Kcal 2915
Protein 243
Carbs 329
Fats 63

It was ment to be push but swapped it pull as still tender from deep tissue works and pressing action causes discomfort wanted to allow time to heal, finished work early so was able to get down shops got some spinach and broccoli so things will be changing shortly, couple of photos lol the twigs are starting look like sticks I know it’s nothing but it’s definitely a step in the right direction

I dig the super set

 

[Nacho]

30.5.25
Legs/core
Powered by Notorious Labs @bigdawg1

Warm up

3 mins skipping
20 push ups
3 mins skipping
20 squats
3 mins skipping

*core*

Weighted sit ups
4 x sets
5kg x 15
5kg x 15
5kg x 15
5kg x 14

Leg raise sit ups
3 x sets
Unweighted x 35
Unweighted x 35
Unweighted x 30


Standing oblique crunches
4 x sets
13kg x 12
13kg x 12
13kg x 12
13kg x 12

*Legs*

Dumbell squats
4 x sets Unweighted
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 11

Leg extensions
4 x sets Unweighted
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 8

Laying Hamstring curls
4 sets
Tempo 1-1-2-1
15kg x 15
15kg x 15
15kg x 12
15kg x 13
Slept abit funny woke up and lower back was flared up didn’t wanna push this one to hard



Calf raises
4 x sets
15kg x 30
15kg x 30
15kg x 27
15kg x 25

*Foods*

1.
Abe’s bagel with jam
2x yo pro protein yogurts
Kiwi fruit

2.
250g chicken breast
250g potato’s
2 salt reduced wraps



3.
250g chicken breast
250g potato’s
100g cooked spinach

Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Coconut water

Post workout.
44g shake


Kcal 3259
Protein 238
Carbs 425
Fats 66



Little bit flat last night lads was hard to fire up been a long week been trying to mange time with work I’m averaging about 2.5 hours once I’m home workout see the misses and kids get everything ready for the next ect let’s say I can’t wait for the weekend, increased the foods this week and made a few changes I know there’s plenty to improve, struggling abit with a lack of appetite hoping after this next week the body resets abit and I get hungry for once

Had my 2nd pin last night, once again smooth as silk couldn’t feel a thing, so that’s week one down of the 16 week cycle keen to see the results

Iv been really slack in getting my fasted weights I’ll make sure to track them more but from progress photos I can definitely see some weight gain every day I get that little step closer

Shoulder is feeling good another physio session on Monday starting to do abit of research on bpc-157 and tb-500 does anyone have any first hand experience with

 

[Nacho]

30.5.25
Legs/core
Powered by Notorious Labs @bigdawg1

Warm up

3 mins skipping
20 push ups
3 mins skipping
20 squats
3 mins skipping

*core*

Weighted sit ups
4 x sets
5kg x 15
5kg x 15
5kg x 15
5kg x 14

Leg raise sit ups
3 x sets
Unweighted x 35
Unweighted x 35
Unweighted x 30


Standing oblique crunches
4 x sets
13kg x 12
13kg x 12
13kg x 12
13kg x 12

*Legs*

Dumbell squats
4 x sets Unweighted
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 11

Leg extensions
4 x sets Unweighted
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 8

Laying Hamstring curls
4 sets
Tempo 1-1-2-1
15kg x 15
15kg x 15
15kg x 12
15kg x 13
Slept abit funny woke up and lower back was flared up didn’t wanna push this one to hard



Calf raises
4 x sets
15kg x 30
15kg x 30
15kg x 27
15kg x 25

*Foods*

1.
Abe’s bagel with jam
2x yo pro protein yogurts
Kiwi fruit

2.
250g chicken breast
250g potato’s
2 salt reduced wraps



3.
250g chicken breast
250g potato’s
100g cooked spinach

Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Coconut water

Post workout.
44g shake


Kcal 3259
Protein 238
Carbs 425
Fats 66



Little bit flat last night lads was hard to fire up been a long week been trying to mange time with work I’m averaging about 2.5 hours once I’m home workout see the misses and kids get everything ready for the next ect let’s say I can’t wait for the weekend, increased the foods this week and made a few changes I know there’s plenty to improve, struggling abit with a lack of appetite hoping after this next week the body resets abit and I get hungry for once

Had my 2nd pin last night, once again smooth as silk couldn’t feel a thing, so that’s week one down of the 16 week cycle keen to see the results

Iv been really slack in getting my fasted weights I’ll make sure to track them more but from progress photos I can definitely see some weight gain every day I get that little step closer

Shoulder is feeling good another physio session on Monday starting to do abit of research on bpc-157 and tb-500 does anyone have any first hand experience with

 

[Npcclassicphysique champ]

30.5.25
Legs/core
Powered by Notorious Labs @bigdawg1

Warm up

3 mins skipping
20 push ups
3 mins skipping
20 squats
3 mins skipping

*core*

Weighted sit ups
4 x sets
5kg x 15
5kg x 15
5kg x 15
5kg x 14

Leg raise sit ups
3 x sets
Unweighted x 35
Unweighted x 35
Unweighted x 30


Standing oblique crunches
4 x sets
13kg x 12
13kg x 12
13kg x 12
13kg x 12

*Legs*

Dumbell squats
4 x sets Unweighted
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
15kg x 11

Leg extensions
4 x sets Unweighted
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 8

Laying Hamstring curls
4 sets
Tempo 1-1-2-1
15kg x 15
15kg x 15
15kg x 12
15kg x 13
Slept abit funny woke up and lower back was flared up didn’t wanna push this one to hard



Calf raises
4 x sets
15kg x 30
15kg x 30
15kg x 27
15kg x 25

*Foods*

1.
Abe’s bagel with jam
2x yo pro protein yogurts
Kiwi fruit

2.
250g chicken breast
250g potato’s
2 salt reduced wraps



3.
250g chicken breast
250g potato’s
100g cooked spinach

Pre workout.
Hydration salts
Cyclic dextrin
Eaa's
Coconut water

Post workout.
44g shake


Kcal 3259
Protein 238
Carbs 425
Fats 66



Little bit flat last night lads was hard to fire up been a long week been trying to mange time with work I’m averaging about 2.5 hours once I’m home workout see the misses and kids get everything ready for the next ect let’s say I can’t wait for the weekend, increased the foods this week and made a few changes I know there’s plenty to improve, struggling abit with a lack of appetite hoping after this next week the body resets abit and I get hungry for once

Had my 2nd pin last night, once again smooth as silk couldn’t feel a thing, so that’s week one down of the 16 week cycle keen to see the results

Iv been really slack in getting my fasted weights I’ll make sure to track them more but from progress photos I can definitely see some weight gain every day I get that little step closer

Shoulder is feeling good another physio session on Monday starting to do abit of research on bpc-157 and tb-500 does anyone have any first hand experience with

putting on the mass, but i see you pushed more carbs but no more protein
make sure you dont train fasted, gain food in always

 

[willipede]

Nice work Nacho.

I myself have had a lot of shoulder/ spinal issues.

500mcg bpc/ 250mcg tb-500 daily helped dramatically in conjunction with physiotherapy, daily stretching and mobilisation.

Also 500mg curcumin and 300mg PEA upon waking & before bed.

I would run that for between 4-8 weeks personally. I've used these countless times over the years for various types of injuries from post op, buldge disc, tendon tears.

 

[Nacho]

putting on the mass, but i see you pushed more carbs but no more protein
make sure you dont train fasted, gain food in always

Yeah mate all my training is in the afternoon, I need to dial in this diet abit better it’s abit all over the place at the moment, iv increased a few things and changed a few things around think my body needs to time to adjust my appetite has basically disappeared hopefully couple more days and body resets

 

[Nacho]

Nice work Nacho.

I myself have had a lot of shoulder/ spinal issues.

500mcg bpc/ 250mcg tb-500 daily helped dramatically in conjunction with physiotherapy, daily stretching and mobilisation.

Also 500mg curcumin and 300mg PEA upon waking & before bed.

I would run that for between 4-8 weeks personally. I've used these countless times over the years for various types of injuries from post op, buldge disc, tendon tears.

That’s awesome that’s it’s helped, I also have a shit back 3 bulged disc, but lucky iv managed to get it under control but it still flares up every now again, and so I have impingement on bicep tendon up near shoulder due to bad postures which has caused my bursa to be inflamed I’m thinking it would work on the shoulder rather well, did you have anything return once you finished cycle?

 

[willipede]

I had some symptoms return. But at one point I thought I was going to be a permanent cripple, the difference was life changing for me.

I combined physio, remedial massage, pilates, daily stretching, lots of peptides and had an ultrasound guided cortisone shot into the disc. I also removed any exercises that load my spine (heavy squats ect.)

It only flares up now if neglected, but is very managable now

 

[willipede]

If you have multiple areas like I did. It took multiple courses of peptides, you should start feeling relief by week 4 though

They were well worth the cost in my opinion

 

[Npcclassicphysique champ]

Yeah mate all my training is in the afternoon, I need to dial in this diet abit better it’s abit all over the place at the moment, iv increased a few things and changed a few things around think my body needs to time to adjust my appetite has basically disappeared hopefully couple more days and body resets

the main part for you is dialing in more food broly
you try nutrobal mk677? that stuff is magic for appetite boost @Nacho

 

[Nacho]

31.05.25

Rest day

Foods:

1.
Abe’s bagel strawberry jam
Kiwi fruit
2x yo pro yogurts

2.
250g chicken breast
250g potato
2x mission wraps

3.
250g chicken breast
250g potato
100g cooked spinach

Hydration drink.
Carb x Cyclic dextrin
Eaa’s
Hydration salts
150mlcoconut water

Snack.
44g shake
Musashi protein bar



Rest day was well needed managed to get in a good 4hr extra sleep after work and was good to just have abit of a reset

 

[Nacho]

01.06.25

Pull

Powered by Notorious Labs @bigdawg1

Warm up.
3min skipping
20 squats
3min skipping
20push ups
3min skipping



*shoulders*

Rear delt fly
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 11
7kg x 11
Left side only 5kg x 10



Side lateral raises
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
Left side only 5kg 10

*Back*

Barbell rows
4 sets
Tempo 1-1-3-2
30kg x 12
30kg x 12
30kg x 12
30kg x 12
Gonna increase 2.5kg

Dumbell row

3 sets
Tempo 1-1-3-2
18kg x 12
18kg x 11
18kg x 9



Dumbell pull overs
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12

*biceps*

Hammer curls
3 sets
Tempo 1-1-2-1
9kg x 12
9kg x 12
9kg x 12
Left side 7kg x 12

Superset

Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 9pro 3 assisted
17.5kg x 12sup x 6pro 2 assisted
17.5kg x 12sup x 5pro 1 assisted

*shrugs*
3 sets
Tempo 1-1-2-1
15kg x 12
15kg x 12
15kg 10

Behind back wrist curls
4 sets
Tempo 1-1-2-3
20kg x15
20kg x 15
20kg x 15
20kg x 15

Supported wrist curls
3 x sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12
Left only 12



Foods

1.
Abe’s bagel with jam
Kiwi fruit
2 x yo pro yogurts
Banana in protein shake

2.
250g chicken breast
250g potato
1 x wrap
50g raw spinach

3.
250g chicken breast
250g potato
50g raw spinach

Pre workout.
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin

Postworkout.
44g shake
Musashi protein bar



Kcal 3730
Protein 276
Carb 477
Fats 75