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Definitely looking into it now bro
Thank you for giving me your experience with it bro I’m pretty much sold
I’ll have a look into it mate I few people have suggested it to me!
Just started listening to one of the podcast, did you have any experience on dosages and cycle times
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
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I love the podcast team myself, listen all the time
thats cool man. we talk about nutrobal on several episodes. you can start at 10mgs up to 25mgs a day
Yeah mate listen to a few this morning giveing the others a go now
yeah more to come!Yeah mate listen to a few this morning giveing the others a go now
02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in really looking into MK677 to help with my appetite issue
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
really looking into MK677 to help with my appetite issue Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Attachments
Awesome update bro, glad your prioritising recovery as this game is for the long haul. Fruits are great micronutriants and easy way to get in some extra Carbs too.02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Appetite will come in as you go. It's good to bring up food slowly so you don't get extra fat mass
10-20mgs Mk677 could be good before bed as gh does help with some repair as well but I would cycle it 4-8 weeks. That paired with bpc and tb500
Keep doing what you're doing bro, it will all come into place as long as your consistent
10-20mgs Mk677 could be good before bed as gh does help with some repair as well but I would cycle it 4-8 weeks. That paired with bpc and tb500
Keep doing what you're doing bro, it will all come into place as long as your consistent
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Before bed start the nutrobal mk677 watch the hunger02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
you'll love it, but get that protein up too maybe a bar or 2.
@Nacho02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Good to see an update from you man. Lots of good foods coming together. I haven't seen someone with coconut water in a while. Just make sure it doesn't have any added sugar to it.
Love the coconut water, I do 1litre of cocobella everyday for the last couple years, never felt better
@Nacho looking nice on the food. i like the chicken, potato and spinach. that sounds good i might try that tomorrow02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
i have mad respect for the job you are doing here man. this is A+ work. keep it up! i want to see you continue to excel
@Nacho
@Nacho bro not bad at all. nice chicken, potato and spinach mix. and your protein on point. but need to add more red meat02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
you won't go wrong with this setup. this is a nice one. lots of good food and hydration too !02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
@Nacho
@Nacho bros you looking good on this. spinach makes you strong. just like popeye grow big muscle!02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Goes pretty good mate I’m pretty shit with the greens and that’s a nice easy one
Yeah mate definitely needed the day, feels great today, getting more pain free movement after every session
Good physio work man. I know I would be sore from that. All good stuff for the body.
Yeah mate definitely getting better abit of a slow process just staying patient don’t wanna push anything to hard and have a set back
03.06.25
Powered by Notorious labs @bigdawg1
Legs/core
Warm up
3min skipping
20 push ups
3mins skipping
20 squats
3min skipping
*Core*
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20
Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 10
7kg x 10
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 10
*legs*
Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 11
Swapped the squats out for lunges will alternate these
Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 11
25kg x 11
Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12
Weighted calf raises
4 sets
15kg x 30
15kg x 30
15kg x 30
15kg x 30
Calves feeling good will be going up weights
Foods
1.
Abe’s bagel with jam
2x yo pro yogurts
Kiwi fruit
2.
250g chicken breast
250g potatoes
50g spinach
Banana and shake
Pre work out.
hydration salt
Carb x Cyclic dextrin
EAA’s
Coconut water
Post workout.
250g chicken breast
250g potato
50g spinach
Snack.
Musashi protein bar
44g shake
Kcal 3891
Protein 295
Carb 496
Fats 75
Got rained off yesterday which was great aloud me to train abit earlier, appetite was actually decent managed to get everything down without struggle, shoulder is feeling better every day don’t got another physio for 2 weeks but lots of rehab exercises that I’m keeping up with on top of the work outs feeling good waking up feeling good with more energy and mentally I feel a lot less stressed,
Week 2 of my 16 week cycle had my pin last night once again didn’t feel a thing and smooth as silk very keen to get the bloods done, gonna give it another week and try and get my appetite in control myself but if I’m still struggling with amounts will most likely be adding some MK677
Powered by Notorious labs @bigdawg1
Legs/core
Warm up
3min skipping
20 push ups
3mins skipping
20 squats
3min skipping
*Core*
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20
Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 10
7kg x 10
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 10
*legs*
Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 11
Swapped the squats out for lunges will alternate these
Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 11
25kg x 11
Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12
Weighted calf raises
4 sets
15kg x 30
15kg x 30
15kg x 30
15kg x 30
Calves feeling good will be going up weights
Foods
1.
Abe’s bagel with jam
2x yo pro yogurts
Kiwi fruit
2.
250g chicken breast
250g potatoes
50g spinach
Banana and shake
Pre work out.
hydration salt
Carb x Cyclic dextrin
EAA’s
Coconut water
Post workout.
250g chicken breast
250g potato
50g spinach
Snack.
Musashi protein bar
44g shake
Kcal 3891
Protein 295
Carb 496
Fats 75
Got rained off yesterday which was great aloud me to train abit earlier, appetite was actually decent managed to get everything down without struggle, shoulder is feeling better every day don’t got another physio for 2 weeks but lots of rehab exercises that I’m keeping up with on top of the work outs feeling good waking up feeling good with more energy and mentally I feel a lot less stressed,
Week 2 of my 16 week cycle had my pin last night once again didn’t feel a thing and smooth as silk very keen to get the bloods done, gonna give it another week and try and get my appetite in control myself but if I’m still struggling with amounts will most likely be adding some MK677
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You shouldn't wait, add the nutrobal mk677, you'll see your appetite shift nicely.
But 500 grams of carbs and 300 almost protein is already a big start. @Nacho
@Nacho food is looking on point bro!02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Recovery is truly the name of the game for longevity with the iron.02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Definitely nice. Good job.
@Nacho great update brother. Keep it up02.06.25
Physio day
I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in
Foods
1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Mission wrap
3.
250g chicken breast
250g potato
50g spinach
hydration/snack.
Musashi
44g shake
Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin
Kcal 3295
Protein 252
Carb 406
Fats 70
Yeah mate followed the advice got some on the way, I’m not exactly wanting to increase the intake much more but more for comfort and it’s got a load of other benefits I’m pretty keen on aswellYou shouldn't wait, add the nutrobal mk677, you'll see your appetite shift nicely.
04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
macros are growing04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
closer to 300 protein I see it, you're going to grow big time once you add the 677.
That’s the goal brother keen to put the work in!macros are growing
mk677 will increase appetite like crazy. if you want it all day then use it in the morning. if you get annoyed too much you can take it at night04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
@Nacho
Thanks mate I’m excited to see how it goes
@Nacho chicken breast, potatoes, spinach that is a great bodybuilder meal right there04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
You cover all bases and you're getting good nutrition. Carbs and protein and fiber.
chicken breast and potatoes is simple but very good. you get a nice combo and lots of way sto cook them. i like your pre workout as well04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
@Nacho
bro you looking good! only thing you missing here is red meat. you need some more meat04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
@Nacho
exactly. You can always change up the way you dose it day by day. It's not like using steroids.
@Nacho awesome work right here! Put that food down bro!04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
@Nacho Good work bro.....legit updates.......04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
You are doing great buddy, I like the different meals, you're getting very, very clean.04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
You won't beat a simple protein and carb meal with some veggies.
@Nacho
04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
bros nacho you are impressing us. good diet and you pushing some good training. love it!
@Nacho
That’s it bro!
05.06.25
Pull
Powered by Notorious Labs @bigdawg1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*shoulders*
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raises
3 sets
7kg x 12
7kg x 11
7kg x 9
Left side only 5kg x 12
*back*
Barbel row
3 sets
Tempo 1-1-2-1
32.5kg x 12
32.5kg x 12
32.5kg x 11
Dumbell row
4 sets
Tempo 1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 10
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Probably the best the back session I have ever had feeling stronger
*biceps*
Hammer curls
4 sets
Tempo 1-1-2-1
9kg x 12
9kg x 12
9kg x 12
9kg x 12
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 11 pro 1 assisted
Biceps felt fuckjng great normally get the misses to give me a quick hand just to get those last assisted reps in but I only needed her for the last set and for 1
Shrugs
3 sets
Tempo 1-1-2-1
15 kg x 12
15 kg x 12
15 kg x 12
*Forearms*
Behind back wrist curls
3 sets
30kg x 12
30kg x 12
30kg x 10
Weights increased heaps on this I think I was leaving a lot in the tank previously, the forearm pump was next level,
Supported wrist curls
3 sets
5kg x 12
5kg x 10
5kg x 10
Forearms were blown from previous exercise, could barley grip the Dumbell
Got home yesterday and probably did everything I could do to drag time out before I needed to train was very unmotivated, but once I got in there and locked it in, was probably the strongest I felt, was able to really focus and just put the work in,
Foods
1.
Shake with banana
250g chicken breast
250g potato
50g spinach
2.
Bagel with jam
2x yo pro protein yogurts
3.
250g chicken breast
250g potato
50g spinach
Pre work out.
Hydration salts
EAA’s
Carb x Cyclic dextrin
Coconut water
Post work out.
44g shake
Musashi protein bar
Kcal 3788
Protein 292
Carbs 472
Fats 74
Swapped my meals around had the heavy meal first try to give my body abit of time to digest it was a lot more comfortable yesterday don’t know if it was the swap or just a good day with appetite will run this for a couple days to see if it helps just waiting on the MK677 hopefully in the mail today
I know this is nothing but I’m definitely seeing changes in the body and it’s feeling good couple of pics of the twigs
Pull
Powered by Notorious Labs @bigdawg1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*shoulders*
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raises
3 sets
7kg x 12
7kg x 11
7kg x 9
Left side only 5kg x 12
*back*
Barbel row
3 sets
Tempo 1-1-2-1
32.5kg x 12
32.5kg x 12
32.5kg x 11
Dumbell row
4 sets
Tempo 1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 10
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Probably the best the back session I have ever had feeling stronger
*biceps*
Hammer curls
4 sets
Tempo 1-1-2-1
9kg x 12
9kg x 12
9kg x 12
9kg x 12
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 11 pro 1 assisted
Biceps felt fuckjng great normally get the misses to give me a quick hand just to get those last assisted reps in but I only needed her for the last set and for 1
Shrugs
3 sets
Tempo 1-1-2-1
15 kg x 12
15 kg x 12
15 kg x 12
*Forearms*
Behind back wrist curls
3 sets
30kg x 12
30kg x 12
30kg x 10
Weights increased heaps on this I think I was leaving a lot in the tank previously, the forearm pump was next level,
Supported wrist curls
3 sets
5kg x 12
5kg x 10
5kg x 10
Forearms were blown from previous exercise, could barley grip the Dumbell
Got home yesterday and probably did everything I could do to drag time out before I needed to train was very unmotivated, but once I got in there and locked it in, was probably the strongest I felt, was able to really focus and just put the work in,
Foods
1.
Shake with banana
250g chicken breast
250g potato
50g spinach
2.
Bagel with jam
2x yo pro protein yogurts
3.
250g chicken breast
250g potato
50g spinach
Pre work out.
Hydration salts
EAA’s
Carb x Cyclic dextrin
Coconut water
Post work out.
44g shake
Musashi protein bar
Kcal 3788
Protein 292
Carbs 472
Fats 74
Swapped my meals around had the heavy meal first try to give my body abit of time to digest it was a lot more comfortable yesterday don’t know if it was the swap or just a good day with appetite will run this for a couple days to see if it helps just waiting on the MK677 hopefully in the mail today
I know this is nothing but I’m definitely seeing changes in the body and it’s feeling good couple of pics of the twigs
Attachments
bros EVO power and love
Another good update broski.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You're growing for sure.
have you added digestive enzymes and probiotics to help digest?
Yeah mate on probiotic 30mil 1 in the morning and have digestive enzymes every mealYou're growing for sure.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Psyllium husk?
Yeah mate I take that aswell Metamucil try to have atleast 3 a day I think there 5g sachets, always have atleast 2 servesPsyllium husk?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
First guy to really take care of his gut.
EVO family loveThat’s it bro!
MK-677 should be a great addition.04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
@Nacho great work man. Keep it up.04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
That’s it, I can thank @Allupfromhere for that oneFirst guy to really take care of his gut.
06.06.25
Rest day
Powered by Notorious Labs @bigdawg1
Foods
1.
250g chicken breast
250g potato
Yo pro yogurt
2.
44g shake
Bagel with jam
Kiwi fruit
Yo pro yogurt
Hydration drink.
Carb x
Eaa’s
Hydration salts
Coconut water
3.
250g chicken breast
250g potato’s
50g spinach
Snack.
Protein bar
Kcal 3765
Protein 293
Carbs 476
Fats 74
About as good as a rest day could be, finished work super early got home ate some food slept for a few hours woke up did a couple rehab exercises and foam rolled the delts and lats ate some more some quality family time and back off to bed got in some quality sleep
In amongst that I had my 4th pin, I’m running 300mg a week so Tuesdays and fridays I’m taking my 150mg pins, again smooth as silk couldn’t feel a thing feeling good excited to run some bloods got 2 weeks to go until then
Once again thank you @bigdawg1 for giving me the opportunity to be apart of the team! Remember lads don’t for get to hit him up for any enhancement needs.
Rest day
Powered by Notorious Labs @bigdawg1
Foods
1.
250g chicken breast
250g potato
Yo pro yogurt
2.
44g shake
Bagel with jam
Kiwi fruit
Yo pro yogurt
Hydration drink.
Carb x
Eaa’s
Hydration salts
Coconut water
3.
250g chicken breast
250g potato’s
50g spinach
Snack.
Protein bar
Kcal 3765
Protein 293
Carbs 476
Fats 74
About as good as a rest day could be, finished work super early got home ate some food slept for a few hours woke up did a couple rehab exercises and foam rolled the delts and lats ate some more some quality family time and back off to bed got in some quality sleep
In amongst that I had my 4th pin, I’m running 300mg a week so Tuesdays and fridays I’m taking my 150mg pins, again smooth as silk couldn’t feel a thing feeling good excited to run some bloods got 2 weeks to go until then
Once again thank you @bigdawg1 for giving me the opportunity to be apart of the team! Remember lads don’t for get to hit him up for any enhancement needs.
good rest days are the best, get that thick recovery broly06.06.25
Rest day
Powered by Notorious Labs @bigdawg1
Foods
1.
250g chicken breast
250g potato
Yo pro yogurt
2.
44g shake
Bagel with jam
Kiwi fruit
Yo pro yogurt
Hydration drink.
Carb x
Eaa’s
Hydration salts
Coconut water
3.
250g chicken breast
250g potato’s
50g spinach
Snack.
Protein bar
Kcal 3765
Protein 293
Carbs 476
Fats 74
About as good as a rest day could be, finished work super early got home ate some food slept for a few hours woke up did a couple rehab exercises and foam rolled the delts and lats ate some more some quality family time and back off to bed got in some quality sleep
In amongst that I had my 4th pin, I’m running 300mg a week so Tuesdays and fridays I’m taking my 150mg pins, again smooth as silk couldn’t feel a thing feeling good excited to run some bloods got 2 weeks to go until then
Once again thank you @bigdawg1 for giving me the opportunity to be apart of the team! Remember lads don’t for get to hit him up for any enhancement needs.
on rest day you should still eat big
07.06.25
Push
Powered By Notorious Labs @bigdawg1
*chest*
Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12
Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder
Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10
*triceps*
triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6
Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise
French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12
*shoulders*
Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9
Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar
Kcal 4024
Protein 300
Carb 520
Fat 76
Feeling good lads
Push
Powered By Notorious Labs @bigdawg1
*chest*
Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12
Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder
Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10
*triceps*
triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6
Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise
French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12
*shoulders*
Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9
Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar
Kcal 4024
Protein 300
Carb 520
Fat 76
Feeling good lads
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Nacho nice! protein up, carbs up, you're going to grow if you keep eating like this.
@Nacho chicken breast, potatoes and spinach. very simple but very effective. most of all its CLEAN
love this setup. the food looks amazing. you won't go wrong with a mix of spinach in your meals
@Nacho
spinach and shake is on point. potatoes and chicken breast is solid. good protein and nice meals
@Nacho
@Nacho very nice iron food on this one. make sure on that bagel and jam they are the top ingredients. a lot of times jam has a lot of added sugar
@Nacho bro this a good meal plan, but why no read meat? it more protein then chicken. more iron and more strong
bros different foods you eating looking good. its getting better and better. keep the grind going
@Nacho
@Nacho awesome work right here bro! keep it coming!
08.06.25
Powered by Notorious Labs @bigdawg1
Legs/core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
*Core*
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20
Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
*legs*
Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 12
25kg x 12
Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12
The lower back still feels this abit gonna take the increasing slow
Weighted calf raises
4 sets
18kg x 30
18kg x 30
18kg x 26
18kg x 25
foods
1.
Bagel with jam
2x yo pro yogurts
44g shake
2.
250g chicken
250g potato
50g spinach
3.
250g chicken
250g potato
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
44g shake and banana
Musashi protein bar
Kcal 3849
Protein 294
Carbs 486
Fat 74
Missed a couple of wraps and some fruit not my best day on the diet will dial it in better
09.06.25
Powered by Notorious Labs @bigdawg1
Pull
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raise
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 10
7kg x 10
5kg x 12 left side only
Back
Barbel row
3 sets
1-1-3-2
32.5kg x 12
32.5kg x 12
32.5kg x 12
Dumbell row
4 sets
1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 12
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Biceps
Hammer curls
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
7kg x 12 lefts side only
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
Traps
Shrugs
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
Fore arms
Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 11
Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 11
5kg x 10 left side only
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3849
Protein 294
Carbs 486
Fat 74
10.06.25
Rest day
Powered by notorious labs @bigdawg1
Can’t say a lot happened it’s been a long weekend down in aus more eating and sleeping did my rehab exercises, had my pin yesterday once again not a drama smooth as silk all in all a decent rest day, sorry iv been slack with the updates the last few days it’s been flat out in my house hold with the long weekend, they will be more consistent!
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
Powered by Notorious Labs @bigdawg1
Legs/core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
*Core*
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20
Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
*legs*
Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 12
25kg x 12
Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12
The lower back still feels this abit gonna take the increasing slow
Weighted calf raises
4 sets
18kg x 30
18kg x 30
18kg x 26
18kg x 25
foods
1.
Bagel with jam
2x yo pro yogurts
44g shake
2.
250g chicken
250g potato
50g spinach
3.
250g chicken
250g potato
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
44g shake and banana
Musashi protein bar
Kcal 3849
Protein 294
Carbs 486
Fat 74
Missed a couple of wraps and some fruit not my best day on the diet will dial it in better
09.06.25
Powered by Notorious Labs @bigdawg1
Pull
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raise
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 10
7kg x 10
5kg x 12 left side only
Back
Barbel row
3 sets
1-1-3-2
32.5kg x 12
32.5kg x 12
32.5kg x 12
Dumbell row
4 sets
1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 12
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Biceps
Hammer curls
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
7kg x 12 lefts side only
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
Traps
Shrugs
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
Fore arms
Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 11
Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 11
5kg x 10 left side only
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3849
Protein 294
Carbs 486
Fat 74
10.06.25
Rest day
Powered by notorious labs @bigdawg1
Can’t say a lot happened it’s been a long weekend down in aus more eating and sleeping did my rehab exercises, had my pin yesterday once again not a drama smooth as silk all in all a decent rest day, sorry iv been slack with the updates the last few days it’s been flat out in my house hold with the long weekend, they will be more consistent!
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
Attachments
Looking good mate, you commitment is showing through your log brother, great to see!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Nacho macros moving a bit, but you still need more food.08.06.25
Powered by Notorious Labs @bigdawg1
Legs/core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
*Core*
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20
Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
*legs*
Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 12
25kg x 12
Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12
The lower back still feels this abit gonna take the increasing slow
Weighted calf raises
4 sets
18kg x 30
18kg x 30
18kg x 26
18kg x 25
foods
1.
Bagel with jam
2x yo pro yogurts
44g shake
2.
250g chicken
250g potato
50g spinach
3.
250g chicken
250g potato
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
44g shake and banana
Musashi protein bar
Kcal 3849
Protein 294
Carbs 486
Fat 74
Missed a couple of wraps and some fruit not my best day on the diet will dial it in better
09.06.25
Powered by Notorious Labs @bigdawg1
Pull
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raise
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 10
7kg x 10
5kg x 12 left side only
Back
Barbel row
3 sets
1-1-3-2
32.5kg x 12
32.5kg x 12
32.5kg x 12
Dumbell row
4 sets
1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 12
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Biceps
Hammer curls
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
7kg x 12 lefts side only
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
Traps
Shrugs
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
Fore arms
Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 11
Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 11
5kg x 10 left side only
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3849
Protein 294
Carbs 486
Fat 74
10.06.25
Rest day
Powered by notorious labs @bigdawg1
Can’t say a lot happened it’s been a long weekend down in aus more eating and sleeping did my rehab exercises, had my pin yesterday once again not a drama smooth as silk all in all a decent rest day, sorry iv been slack with the updates the last few days it’s been flat out in my house hold with the long weekend, they will be more consistent!
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
The training needs to change for more low rep, higher weight exercises.
Good set or not, a set is better than no set brother and you are actively pushing yourself.
@Nacho Good detailed updates bro....looking incredible........08.06.25
Powered by Notorious Labs @bigdawg1
Legs/core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
*Core*
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20
Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
*legs*
Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 12
25kg x 12
Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12
The lower back still feels this abit gonna take the increasing slow
Weighted calf raises
4 sets
18kg x 30
18kg x 30
18kg x 26
18kg x 25
foods
1.
Bagel with jam
2x yo pro yogurts
44g shake
2.
250g chicken
250g potato
50g spinach
3.
250g chicken
250g potato
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
44g shake and banana
Musashi protein bar
Kcal 3849
Protein 294
Carbs 486
Fat 74
Missed a couple of wraps and some fruit not my best day on the diet will dial it in better
09.06.25
Powered by Notorious Labs @bigdawg1
Pull
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raise
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 10
7kg x 10
5kg x 12 left side only
Back
Barbel row
3 sets
1-1-3-2
32.5kg x 12
32.5kg x 12
32.5kg x 12
Dumbell row
4 sets
1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 12
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Biceps
Hammer curls
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
7kg x 12 lefts side only
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
Traps
Shrugs
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
Fore arms
Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 11
Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 11
5kg x 10 left side only
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3849
Protein 294
Carbs 486
Fat 74
10.06.25
Rest day
Powered by notorious labs @bigdawg1
Can’t say a lot happened it’s been a long weekend down in aus more eating and sleeping did my rehab exercises, had my pin yesterday once again not a drama smooth as silk all in all a decent rest day, sorry iv been slack with the updates the last few days it’s been flat out in my house hold with the long weekend, they will be more consistent!
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
@Nacho nice update man. The shoulders and arms are looking well rounded
I know mate I just got the mk677 so keen to see how that helps the appetite
11.06.25
Chest
Powered by Notorious Labs @bigdawg1
Sorry lads the timing on logs might be alittle off this week iv just swapped to night shift so iv lost a day the heads bit of a mess tryna work it all out just gonna start fresh from here
I trained for the first time in the morning and wow did I notice a difference, I fatigued a lot quicker I really struggled with strength and energy, I think I prefer to train after a full day of eating plenty of fuel in the tank,
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-2-2-1
5kg x 12
5kg x 12
5kg x 12
Side lateral raises
4 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 11
5kg x 9
Lefts side only 5kg x 7
*chest
Incline Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Tried 13 kg with this and chest was wrecked form went straight out the window, I didn’t wanna risk shoulder so went down in weights really focused on the contraction
Flat Dumbell press
3 sets
Tempo 1-1-3-2
11kg x 12
11kg x 12
11kg x 12
Dumbell flys
3 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 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6
French press
3 sets
11kg x 12
11kg x 12
11kg x 12
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
I have just received my MK677 so very excited to start running this once again thanks Notorious Labs for the opportunity to log hassle free every time I’ll start running this on Friday or Saturday I wanna see what effects it has on hunger and sleep
Chest
Powered by Notorious Labs @bigdawg1
Sorry lads the timing on logs might be alittle off this week iv just swapped to night shift so iv lost a day the heads bit of a mess tryna work it all out just gonna start fresh from here
I trained for the first time in the morning and wow did I notice a difference, I fatigued a lot quicker I really struggled with strength and energy, I think I prefer to train after a full day of eating plenty of fuel in the tank,
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-2-2-1
5kg x 12
5kg x 12
5kg x 12
Side lateral raises
4 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 11
5kg x 9
Lefts side only 5kg x 7
*chest
Incline Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Tried 13 kg with this and chest was wrecked form went straight out the window, I didn’t wanna risk shoulder so went down in weights really focused on the contraction
Flat Dumbell press
3 sets
Tempo 1-1-3-2
11kg x 12
11kg x 12
11kg x 12
Dumbell flys
3 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 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6
French press
3 sets
11kg x 12
11kg x 12
11kg x 12
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
I have just received my MK677 so very excited to start running this once again thanks Notorious Labs for the opportunity to log hassle free every time I’ll start running this on Friday or Saturday I wanna see what effects it has on hunger and sleep
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
It will, start using nutrobal mk677 10mgs before bed. @Nacho
Yeah mate will be starting that tonight
12.06.25
Powered by Notorious Labs @bigdawg1
Legs/core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Core
Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20
Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Legs
Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session
Leg extensions
3 sets
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 12
Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11
Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27
Foods
1
Bagel and jam
Shake with banana
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
3.
250g chicken breast
250g potato
50g spinach
pre work out
Carb x
Hydration salt
Eaa’s
Coconut water
Post work out
44g shake
Protein bar
Kcal 3849
Protein 294
Carb 486
Fats 74
Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make
Powered by Notorious Labs @bigdawg1
Legs/core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Core
Leg raise sit ups
4 sets
unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20
Weighted sit ups
4 sets
11kg x 12
11kg x 12
11kg x 12
11kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Legs
Weighted lunges
4 set
7kg x 12
7kg x 12
7kg x 12
7kg x 12
Feeling good will be going up in weights next session
Leg extensions
3 sets
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 11
25kg x 12
Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 11
Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 27
Foods
1
Bagel and jam
Shake with banana
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
3.
250g chicken breast
250g potato
50g spinach
pre work out
Carb x
Hydration salt
Eaa’s
Coconut water
Post work out
44g shake
Protein bar
Kcal 3849
Protein 294
Carb 486
Fats 74
Was hard session swapping from the days to night shift has completely messed with my internal body clock managed a good pump hopefully with the next few days the body reset, excited to say I will be starting MK677 tonight, will be going 10mg to start see how I feel for a couple days and will bring it up to 20mg, end of the 3rd week since I started my cycle keen to get my bloods ran in a week and to see what adjustments I need to make
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Nacho good day with food today, but with volume start doing 15-20 rep sets as well.
waiting to see how your mk677 works out.
@Nacho nice job man. i gotta start eating spinach again. i went away from it when we had that bacteria issue
Wow, this is an excellent iron training, workout. Lots of good protein and carbs. You're killing it every session.
@Nacho
spinach and potato is good. chicken breast how are you cook it? tastes really good in air fryer
@Nacho
@Nacho very nice job on this one nacho!
got to give you a lot of credit
food looks sensational and working well for you
@Nacho bros i got mad respect for you on this. keep pushing the strong weights. you keep improving which makes me happy
Hard sessions is when the best growth happens imo
Yeah mate either just abit of spices on plain breast in the grill or I’ll crumb it and chuck it in the air fryer a lot easier to just cook in air fryer just set it and walk away
13.06.25
Powered by Notorious labs @bigdawg1
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
Back
Barbel row
3 sets
Tempo 1-1-2-1
32.5kg x 12
32.5kg x 12
32.5kg x 12
Dumbell row
3 sets
Tempo 1-1-3-2
18kg x 12
18kg x 12
18kg x 11
Dumbell pull overs
3 sets
11kg x 12
11kg x 12
11kg x 12
Biceps
Hammer curl
3 sets
9kg x 12
9kg x 12
9kg x 12
7kg x 12 left side only
Dumbell curls
3 sets
9kg x 12
9kg x 12
9kg x 11
7kg x 12 left side only
Pronated straight bar curls
3 sets
17.5 kg x 12
17.5 kg x 12
17.5 kg x 12
Shrugs
3 sets
15kg x 12
15kg x 12
15kg x 12
Fore arms
Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 12
Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12
5kg x 10 left side only
1
Bagel and jam
Shake with banana
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
3.
250g chicken breast
250g potato
50g spinach
pre work out.
Carb x
Hydration salt
Eaa’s
Coconut water
Post work out.
44g shake
Protein bar
Kcal 3849
Protein 294
Carb 486
Fats 74
Sorry iv been abit shit with the updates the last few days just tried to sleep as much as possible and get this body clock back in working order I have a full week of the night shift so hopefully get some routine in, started the mk677 so hopefully that helps with the appetite and had 6th pin smooth as silk that marks end of the 3rd week so 1 more week till I run some bloods
14.06.25
Rest day
Boys this week has cooked me, my body clock was all over the joint felt like a slug the entire week can not wait for this to end didn’t do much except sleep and a few rehab exercises been taking 10mg mk677 a night have noticed any changes with sleep or appetite will run this for a couple days and then will go to 20mg
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Hydration drink.
carb x
Hydration salt
Eaa’s l
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
15.06.25
Rest day
Okay lads I had a full on day yesterday with family commitments and few side projects the body is still all over the joint, I decided to take another rest day and try and reconfigure myself abit, happy to say I just fitted out the gym with a cable machine and smith machine so I was building all them yesterday so just leveled up, a few of the exercises will change while I trial and error a few ones and find what works best for me
I have just upped my MK677 20mg keen to see if I notice any changes, previous didn’t notice any changes with sleep or hunger on the 10mg for a couple days, hopefully my appetite kicks up abit still currently around that 71kg -72kg bounces around that a fair bit trying not to get to caught up in the scale
It’s a new week I got a new gym very keen to lock it in
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Hydration drink.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
Powered by Notorious labs @bigdawg1
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Shoulders
Bent over flys
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
Back
Barbel row
3 sets
Tempo 1-1-2-1
32.5kg x 12
32.5kg x 12
32.5kg x 12
Dumbell row
3 sets
Tempo 1-1-3-2
18kg x 12
18kg x 12
18kg x 11
Dumbell pull overs
3 sets
11kg x 12
11kg x 12
11kg x 12
Biceps
Hammer curl
3 sets
9kg x 12
9kg x 12
9kg x 12
7kg x 12 left side only
Dumbell curls
3 sets
9kg x 12
9kg x 12
9kg x 11
7kg x 12 left side only
Pronated straight bar curls
3 sets
17.5 kg x 12
17.5 kg x 12
17.5 kg x 12
Shrugs
3 sets
15kg x 12
15kg x 12
15kg x 12
Fore arms
Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 12
Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 12
5kg x 10 left side only
1
Bagel and jam
Shake with banana
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
3.
250g chicken breast
250g potato
50g spinach
pre work out.
Carb x
Hydration salt
Eaa’s
Coconut water
Post work out.
44g shake
Protein bar
Kcal 3849
Protein 294
Carb 486
Fats 74
Sorry iv been abit shit with the updates the last few days just tried to sleep as much as possible and get this body clock back in working order I have a full week of the night shift so hopefully get some routine in, started the mk677 so hopefully that helps with the appetite and had 6th pin smooth as silk that marks end of the 3rd week so 1 more week till I run some bloods
14.06.25
Rest day
Boys this week has cooked me, my body clock was all over the joint felt like a slug the entire week can not wait for this to end didn’t do much except sleep and a few rehab exercises been taking 10mg mk677 a night have noticed any changes with sleep or appetite will run this for a couple days and then will go to 20mg
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Hydration drink.
carb x
Hydration salt
Eaa’s l
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
15.06.25
Rest day
Okay lads I had a full on day yesterday with family commitments and few side projects the body is still all over the joint, I decided to take another rest day and try and reconfigure myself abit, happy to say I just fitted out the gym with a cable machine and smith machine so I was building all them yesterday so just leveled up, a few of the exercises will change while I trial and error a few ones and find what works best for me
I have just upped my MK677 20mg keen to see if I notice any changes, previous didn’t notice any changes with sleep or hunger on the 10mg for a couple days, hopefully my appetite kicks up abit still currently around that 71kg -72kg bounces around that a fair bit trying not to get to caught up in the scale
It’s a new week I got a new gym very keen to lock it in
Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Hydration drink.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3837
Protein 293
Carb 484
Fat 74
that is a good and easy recipe!
@Nacho awesome work bro! MK677 will be a great addition!
@Nacho yes sir! Putting that work in!
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