Approved Log Testosterone Masteron NPP and Anavar first cycle log

[cre8gainz]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

 

[LevButlerov]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

Welcome to the EVO family @cre8gainz its hard to recover from an injury like that but you're doing it, congratulations. Happy to see you pushing it and you look good.

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]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

@cre8gainz
tell us more about your injury. what do you mean you got injured working underground? like in a sewer or cave?

 

[ROIDDERS]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

hamstrings are looking good. you really put a lot of work into those on leg day.
most people just ignore legs lol

@cre8gainz

 

[cre8gainz]

@cre8gainz
tell us more about your injury. what do you mean you got injured working underground? like in a sewer or cave?

Hey bro I live in Australia! I spray shotcrete underground (concrete) and injured myself hanging a sign believe it or not. Left leg slipped out to the left and left knee wen’t down to the right and couldn’t correct it. As I fell I heard a crack, first broken bone ever too aha

 

[cre8gainz]

hamstrings are looking good. you really put a lot of work into those on leg day.
most people just ignore legs lol

@cre8gainz

Cheers bro, I will actually have to change my leg training advised by physio as I’m still getting pain through the ankle to the calf muscle.

 

[Mobster]

Glad to see you're consistent now

 

[stevesmi]

Hey bro I live in Australia! I spray shotcrete underground (concrete) and injured myself hanging a sign believe it or not. Left leg slipped out to the left and left knee wen’t down to the right and couldn’t correct it. As I fell I heard a crack, first broken bone ever too aha

That is a crazy story man

 

[Ulter]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

hamstrings are on point. i like the tuesday session and the wednesday session was on point as well. keep up the good work and keep killing it !

@cre8gainz

 

[BodyMonster34]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

@cre8gainz bro I can tell that you got a lot of heart. Coming back from injury like that. Make sure you increase the red meat that will help you heal up from your injury and from your workouts.

 

[2Thick]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

@cre8gainz Looks like an absolutely brutal injury. I'm glad you've been able to come back from it. I love your mentality. You have a warrior attitude.

 

[ceo]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

bros all in with this. i like the protein and carbs 200+
and cals 2400 perfect. you gota good ratio on macros. 5 meals is solid and training on point

@cre8gainz

 

[cre8gainz]

Cheers fellas, appreciate it

New training split for legs as followed from my physio. Wants me to train the new set out legs 2x week for more heel activation during this rehab process!



Sunday and Wednesday - Legs
Warm up
Hamstring bridge - toes on foam roller 3x 30 second hold
Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

Hamstring curl single leg 3x10 each side
Leaning calf raise against wall 2s pause at top - 3x 10
Leg press single leg - 3x8each side
Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
Single leg calf raise machine
3 sec up/down - 3x8 each side
Leg extensions -3x 15-20
Physio pogo jumps
Hamstring rollouts -3x 15-20

I will return to normal leg training when possible

 

[LevButlerov]

Cheers fellas, appreciate it

New training split for legs as followed from my physio. Wants me to train the new set out legs 2x week for more heel activation during this rehab process!



Sunday and Wednesday - Legs
Warm up
Hamstring bridge - toes on foam roller 3x 30 second hold
Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

Hamstring curl single leg 3x10 each side
Leaning calf raise against wall 2s pause at top - 3x 10
Leg press single leg - 3x8each side
Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
Single leg calf raise machine
3 sec up/down - 3x8 each side
Leg extensions -3x 15-20
Physio pogo jumps
Hamstring rollouts -3x 15-20

I will return to normal leg training when possible

I like this new split, not bad, but how about weights on this? @cre8gainz

 

[cre8gainz]

I like this new split, not bad, but how about weights on this? @cre8gainz

Hey bro, not sure just got sent through this morning. I’ll start light and access my foot tolerance as I’ve got pain running from my ankle through the calf muscle and up to left glute with sciatica pain. Will start this session very soon

 

[LevButlerov]

Hey bro, not sure just got sent through this morning. I’ll start light and access my foot tolerance as I’ve got pain running from my ankle through the calf muscle and up to left glute with sciatica pain. Will start this session very soon

Start it up

 

[Noah Wixx]

Congratulations on working with a sponsor

 

[cre8gainz]

Stack so far, just waiting on sassy NPP and Test to be delivered and I’ll get bloods mid June possibly start July

Hopefully I can start to increase weight on leg movements to help build them also

@Sassy's Pharmaceuticals Oils Test/Mast/NPP
UGL orals - Anavar

 

[ROIDDERS]

Cheers bro, I will actually have to change my leg training advised by physio as I’m still getting pain through the ankle to the calf muscle.

Definitely smart to listen to them.

 

[ballin2504]

Hey Evo family!

Really looking forward to starting my first log as it marks a big step for me, and I’m grateful to have the opportunity to. I’m proud to be working with the team at @Sassy's Pharmaceuticals who’ve come through with a sponsorship and are backing me with their high-quality products. Massive appreciation to the crew for trusting me and supporting my recovery and cutting phase.

Abit about me:
I have been training since 2014 on and off over the years, being more consistent since 2023 knowing my natural testosterone levels were low! Was always tired, not motivated for gym, sore joints, erectile dysfunction everything that consists with low testosterone.

Injury: First ever injury - Broken Tibia/Fibula while working underground (October 2024)

Recovery Status: Still recovering – on light duties at work and modified leg training

Training Adjustments: Focus on upper body volume, cautious leg work (machine-based, single-leg variations, ROM limitations)

Age: 30
Height: 178cm
Current Weight: 100kg
Goal Weight: 90-95kg
Coach: N/A
Cycle/Log Outcome Goals:

Currently running per week:
Test E - 150mg cruise - Mid June/July

Will update in a few weeks when I start the below cycle.

Test/Mast injection - Mon/Thur
NPP injection Mon/Wed/Fri

Week 1 - 6
300mg Test E
400mg Mast E
100mg NPP x 3 shots

Week 6 - 9
Keep Test & Mast as previous
Drop NPP
40-50mg Anavar
Clen @ 40mg/day

Week 10 - 12
Keep Test & Mast as previous
40-50mg Anavar
Clen @ 60-80mg/day

Support Supplements:
NAC
Tudca
Creatine
Fish Oil
Vitamin D
Vitamin C
Magnesium
Asprin (low dose)
5g Cialis

Training Program:
Friday - Chest & Triceps
Warm-up: Pec deck or light incline DB press x 2 sets
Incline Barbell Press – 4 sets of 8–10
Flat Dumbbell Press – 4 sets of 10–12
Machine Chest Press or Hammer Strength Press – 3 sets of 10–12
Cable Fly (high to low) 3 sets of 12–15
Push-ups (slow tempo) – 2 sets to failure
Cable rope Pushdowns – 3 sets of 10–12
Cable Triceps Pushdowns – 3 sets of 12–15
Extra:
Overhead Dumbbell Extension (seated or standing) – 3 sets of 10–12

Saturday - Back & Biceps
Bodyweight Pull-ups
Barbell Rows (or T-Bar Row) – 4 sets of 8–10
Lat Pulldown (wide or neutral grip) – 3 sets of 10–12
Seated Cable Row – 3 sets of 12–15
Straight Arm Pulldown – 3 sets of 15
EZ Bar Curl – 3 sets of 10–12
Alternating Hammer Curls – 3 sets of 12 (each side)
Preacher Curl – 3 sets of 12–15

Sunday - Quads & Calves
(Warm-up: Hyperextensions bodyweight x 2–3 sets)
Back Squats – 4 sets of 6–10
Hack squat/Leg press (feet low & close) – 4 sets of weight that doesn't stress the injury focus on Rom reps as comfortable
Walking Lunges (DBs or BB) – 3 sets of 12–15 steps per leg
Leg Extensions – 3 sets of 15–20
Standing Calf Raises – 4 sets of 12–15
Seated Calf Raises – 4 sets of 15–20
Leg Press Calf Extensions – 3 sets of 20–25

Tuesday - Shoulders & Arms
Seated Overhead DB Press – 4 sets of 8–12
Cable or DB Lateral Raises – 4 sets of 15–20
Rear Delt Machine or Bent-over Rear Flys – 3 sets of 15
Cable Front Raise or Plate Raise – 2 sets of 12–15
Arms (Superset):
Close-Grip Bench Press + Barbell Curl – 3 sets of 8–10 each
Dips (Weighted) + Incline DB Curls – 3 sets to failure / 10–12
Cable Rope Overhead Extension + Cable Curls – 3 sets of 12–15

Wednesday - Hamstrings & Calves (Warm-up: Hyperextensions x 2–3 sets)

HAMSTRINGS:
Romanian Deadlifts (BB or DB) – 4 sets of 8–10
Lying Leg Curls – 4 sets of 10–15
Add/abduction superset
Seated Leg Curl Machine – 3 sets of 15–20
Calves: Same as quad day!

2-3x/week 30 min elliptical machine

Diet Overview:
Currently eating 5 meals
Macros:
Carbs 210g
Protein 210g
Fats 80g
2400 Calories

@cre8gainz nice start to the log big guy. I’ll be following along

 

[LevButlerov]

Stack so far, just waiting on sassy NPP and Test to be delivered and I’ll get bloods mid June possibly start July

Hopefully I can start to increase weight on leg movements to help build them also

@Sassy's Pharmaceuticals Oils Test/Mast/NPP
UGL orals - Anavar
View attachment 96390

@cre8gainz I love the new look of the Sparta anavar, @UGL OZ this is beautiful!

 

[cre8gainz]

Will start logging next week, currently home sick and have been doing my rehab work! Crap appetite at the moment, trying to get food and drink in just no taste buds at the moment and feel full.

 

[LevButlerov]

Will start logging next week, currently home sick and have been doing my rehab work! Crap appetite at the moment, trying to get food and drink in just no taste buds at the moment and feel full.

Waiting for you to be back with the EVO family @cre8gainz

 

[SassyPharmaRep]

Rest up bro and throw a log update when possible

 

[cre8gainz]

Just had MRI and re structuring foot plan to focus more on heel work as it’s lacking! Seeing physio and Exercise Physician weekly too. Will start logging as soon as I can, cheers fellas

 

[Npcclassicphysique champ]

Just had MRI and re structuring foot plan to focus more on heel work as it’s lacking! Seeing physio and Exercise Physician weekly too. Will start logging as soon as I can, cheers fellas

any mri pics? @cre8gainz

 

[cre8gainz]

 

[Npcclassicphysique champ]

View attachment 99728

ok not sure but looks serious from checking it

 

[cre8gainz]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

 

[LevButlerov]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

Light but you're back @cre8gainz and legs look good and back wide

 

[Mobster]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

Nice n slow

 

[stevesmi]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz those calves look like something special
good job on that
leg training also is on point

 

[ROIDDERS]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz Nothing wrong with doing a light session.
The leg training, looks really solid.
You won't go wrong with that. Keep it up.

 

[BodyMonster34]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz bro that a great prison workout
i used to do that in prison all the time
we would get 1 hour to train

 

[2Thick]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz proud of you man!
leg training is incredible!
won't go wrong with this strong conditioning

 

[ceo]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz bros you looking good!
the weight training on point
pushing it strong

 

[Ulter]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz Nothing better than a nice leg workout. Feeling that pump is really something amazing. Love to see it.

 

[RoySimpson]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz solid lower body work right here!!

 

[ballin2504]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz nice work out man. Calves are looking good also

 

[Tiger Salman Khan]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

@cre8gainz fantastic work bro......

 

[Noah Wixx]

Done a light leg session to get back into things slowly, felt good! Will update with Shoulders/arms tomorrow

Hamstring bridge - toes on foam roller 3x 30 second hold

Flamingo hold - foam roller against wall with wight on heel - 3x30 sec hold

1. Hamstring curl single leg 3x10 each side - 15kg
2. Leaning calf raise against wall 2s pause at top - 3x 10 - body weight
3. Leg press single leg - 3x8each side - 20kg plate
4. Heel elevated lunge / focus on heel pressure - 3x 10 each side / 10kg
5. Single leg calf raise machine 3 sec up/down - 3x8 each side - 15kg
6. Leg extensions -3x 15-20 - 20kg
7. Static heel raise holds 1x 6 10sec hold - body weight

This was a nicely done leg day

 

[cre8gainz]

Updating tonight with my Chest and Tricep session. Few set backs with surgeon meetings my apologies

 

[cre8gainz]

 

[Npcclassicphysique champ]

Updating tonight with my Chest and Tricep session. Few set backs with surgeon meetings my apologies

looking good and pumped broly but repost pic with better light please @cre8gainz

 

[cre8gainz]

looking good and pumped broly but repost pic with better light please @cre8gainz

 

[Npcclassicphysique champ]

now thats clean mass broly you looking thick and big, huge chest and big arms and huge shoulders @cre8gainz

 

[cre8gainz]

now thats clean mass broly you looking thick and big, huge chest and big arms and huge shoulders @cre8gainz

Thank you brother, still got a long way to go with building my legs and bigger back but I’m keen to shred down to see what I can reveal

 

[Npcclassicphysique champ]

Thank you brother, still got a long way to go with building my legs and bigger back but I’m keen to shred down to see what I can reveal

you building 1 day at a time broly like all of us @cre8gainz

 

[cre8gainz]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

 

[Npcclassicphysique champ]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

stacked and strong broly keep pushing it hard @cre8gainz

 

[Mobster]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

Always hard to be precise. On some machines I just say 10p (p = stack plates)

 

[stevesmi]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

@cre8gainz you are looking great as usual on this one. nice job on the training. you are killing it man!

 

[Ulter]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

chest dips and cable rope pushdowns look great! @cre8gainz cable fly also looks great. keep it up!

 

[BodyMonster34]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

bro friday training is the best. love feeling sore all weekend lol. make sure you get some nice red meat @cre8gainz

 

[ROIDDERS]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

@cre8gainz chest dips to failure are good. just don't bend too forward. you don't want to stress out that rotator joint

 

[2Thick]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

incline barbell press and cable fly is on point. chest dips and cable rope pushdowns are the way to go. 2 sets to failure on point @cre8gainz

 

[ceo]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

@cre8gainz bros always nice to see a good training session. do you like mixing in flat dumbbell after incline? i would think flat first would be better

 

[RoySimpson]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

@cre8gainz solid chest and tricep work bro!

 

[cre8gainz]

@cre8gainz bros always nice to see a good training session. do you like mixing in flat dumbbell after incline? i would think flat first would be better

Yeah bro I mix them up every few weeks depending on what’s available at the gym

 

[cre8gainz]

1 year change! 1 blast rest cruise.

Stuff all gym from October - March due to broken foot but here we are doing what we can

 

[ceo]

Yeah bro I mix them up every few weeks depending on what’s available at the gym

bros yeah reverse order too make it fun!

 

[25homes]

Nice job

 

[ballin2504]

Friday - Chest & Triceps

Warm-up: Pec deck x 2 sets - 73kg

Incline Barbell Press – 4 x 8–10 / 70kg

Flat Dumbbell Press – 4 x 10–12 /32.5kg

Machine Chest Press or Hammer Strength Press – 3 x 10–12 / 10 plates 100kg ?
(Will attach photo below)

Cable Fly (high to low) 3 x 12–15 / 20kg

Chest dips – 2 sets to failure

Cable rope Pushdowns –3 x 10-12 / 41kg

Cable Triceps Pushdowns – 3 x 12–15 / 36kg

@cre8gainz nice job on the training. Looks like the weight is moving nicely

 

[cre8gainz]

Had a shitty month with the flu! Got bloods drawn this morning. Will review and start blast and uploading training/food more frequently

 

[LevButlerov]

Had a shitty month with the flu! Got bloods drawn this morning. Will review and start blast and uploading training/food more frequently

You fully recovered I hope. @cre8gainz

 

[cre8gainz]

You fully recovered I hope. @cre8gainz

Yeah mate, feel a lot better! That time of the year in Australia haha

 

[LevButlerov]

Yeah mate, feel a lot better! That time of the year in Australia haha

what time is that?

 

[cre8gainz]

what time is that?

Winter time haha flu season

 

[LevButlerov]

Winter time haha flu season

I get it

 

[cre8gainz]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

 

[LevButlerov]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

Estrogen is in range but didnt see alt/ast there? @cre8gainz

 

[cre8gainz]

Full update

 

[stevesmi]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

looking forward to seeing that. let us know how the donations go. @cre8gainz try and do the red blood cells that is the best IMO for steroid users

 

[Mobster]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

Good. As it should be

 

[ceo]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

@cre8gainz bros i give you a lot of love on this one. the bloods plan is smart. you taking care of your body not jumping in

 

[BodyMonster34]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

bro why not blast? you only live once @cre8gainz look at @MONSTRO. he died a champion at his peak

 

[ROIDDERS]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

smart job taking care of your organs. a lot of people would have just hopped on the blast and said the hell with it. you are doing great @cre8gainz

 

[Ulter]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

you should donate for sure. that will help with the markers. also make sure you get on those support supps. i use n2guard @cre8gainz

 

[2Thick]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

@cre8gainz bloodwork is insanely important. i'm glad you are taking it serious. a lot of people don't

 

[cre8gainz]

Thank you fellas, appreciate it

Last cycle was 400 Test - 200 EQ and EQ nuked my E2 226 down to <50 hence why I’m just on 150mg week trt dose and new bloods confirm E2 conversion Just those other markers I got to get sorted!

 

[LevButlerov]

Thank you fellas, appreciate it

Last cycle was 400 Test - 200 EQ and EQ nuked my E2 226 down to <50 hence why I’m just on 150mg week trt dose and new bloods confirm E2 conversion Just those other markers I got to get sorted!

lets get more training updates going too

 

[ballin2504]

Won’t be blasting until blood work come’s back all good! Hopefully donating bloods next week when I get home

@cre8gainz good idea man. All over it.