Approved Log Testosterone, Equipoise, NPP, HGH Cycle journal

[Fumbles159]

Good work tightening things up, you’re doing the right stuff and I like that food pic.
Keeping the cardio consistent and adding evening walks will really help with the lipids. Sleep is going to be just as big of a factor as diet and training so making that a priority is smart. The supplement stack is solid, just keep an eye on how you respond to the retatrutide. Leaner protein swaps and dropping the bacon will add up over time more than most people realize. Stay steady with these changes and the next bloodwork should reflect the effort you’re putting in. I do think you need a lot more psyllium husk in this.

Cheers for that brother, I'll doubled up this morning just for you @LevButlerov

 

[Fumbles159]

bro you look outstanding! pumping some nice exercises. i want to see you continue to push it @Fumbles159

Thank you kindly brother, put in too much effort to slow down now

 

[LevButlerov]

Cheers for that brother, I'll doubled up this morning just for you @LevButlerov

double the husk! up the water intake too

 

[BodyMonster34]

Thank you kindly brother, put in too much effort to slow down now

bro gotta give you love

 

[ballin2504]

Howdy all,

Been a big week to be sure, got my bloods back and most was ok but had a bit of an issue with the lipid profile as though I've always been in the higher this is the first time anything has been outside normal range.
Posted up here.

Have spoken with a few people I trust and consulted with a doc and am taking more steps to mitigate any further steps in the wrong direction.

Have introduced a small bi-weekly dose of retatrutide starting this week, along with tudca and milk thistle. Being in the trades when I was teaching steps on my cut i was hitting 10,000 by lunchtime and there's been no change in that, but will introduce evening walks every other day, as well as a dedicated cardio day once per week. Have also switched up protein sources to leaner options, such as switching to lean mince from buying bulk, and cutting out the sunday bacon. Last step probably being the hardest is setting myself a more consistent and reliable bedtime to make sure im getting enough sleep, with time constraints and how full the schedule is this is going to cause some things to fall by the wayside but healths gotta come first, can't make them gains when youre laid up.

Hopefully these steps will show in my next lot of blood work, definitely showing the importance of having it done on a regular basis, because otherwise I've been feeling better and stronger than ever.

Still loving the gear from @Anabolic Advancements, products have been great, everything comes quick and correct, and the support has been unreal, definitely recommend hitting up via Threema if anyone in Aus is looking

Threema: YT6FA6A7

In other news had a ripper little arms and abs sesh tonight finished off with some lean beef soft tacos for dinner post workout

Did Decline situps weighted 10kg 3 sets for 20

Cable crunches

80kg 3sets for 20

Barbell curls

40kg x20
40kgx20
40kgx18

Cable hammer curls

70kg 3 sets for 20

Tricep pushdowns

55kg x20
55kg x 25
60kg x 17

Tricep overhead cable extensions

60kg 3 sets for 20


Macros on the tacos were
cals 1000
Protein 88g
Carbs 80g
Fats 38g

On target with the cals atm but changing things up a lil to deal with that cholesterol, putting on the chub but putting on the size too and feeling great, bout halfway through the bulk phase on this cycle and overall almost 15kg up on average.
Few hiccups but really happy with how this one is going, check in shortly

@Fumbles159 killer work on the trading and diet. The pics man you’re in great shape brother

 

[Noah Wixx]

Good work tightening things up, you’re doing the right stuff and I like that food pic.
Keeping the cardio consistent and adding evening walks will really help with the lipids. Sleep is going to be just as big of a factor as diet and training so making that a priority is smart. The supplement stack is solid, just keep an eye on how you respond to the retatrutide. Leaner protein swaps and dropping the bacon will add up over time more than most people realize. Stay steady with these changes and the next bloodwork should reflect the effort you’re putting in. I do think you need a lot more psyllium husk in this.

Summarized it perfectly

 

[LevButlerov]

Summarized it perfectly

It's slow but all the way up

 

[Fumbles159]

@Fumbles159 killer work on the trading and diet. The pics man you’re in great shape brother

Cheers brother

 

[LevButlerov]

Cheers brother

Update us please

 

[Fumbles159]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

 

[Kopite67]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

Sounds like a rough couple of weeks. Hope things are on the up. Love the food

 

[LevButlerov]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

Solid update, that’s still progress even with the bumps in the road. Good on you for keeping the steps high and getting more sleep locked in, that makes a huge difference. The wrist and infection will heal up, just keep playing it smart so it doesn’t drag out longer than it needs to. Nutrition is on point, hitting those calories steady is big for the weight climb. Strap the wrist, control what you can, and those lighter sessions will still pay off until you’re back full throttle.

 

[stevesmi]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

that flex shot looks super strong! looking fantastic on this. @Fumbles159 keep up the good work

 

[Ulter]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

@Fumbles159 this is looking great! 20x 10kg per side. those are fun

 

[Mobster]

Set aside 5 minutes - let's get it done

 

[BodyMonster34]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

bro damn that is a lot of steps. make sure you keep the red meat high. @Fumbles159 that what you want

 

[ceo]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

bros pump up the training. that what we like to see. cable front raises on point @Fumbles159

 

[2Thick]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

cable single arm laterals is on point @Fumbles159 i also love the 20x 10g per side cable front raises. You are mixing things up nicely.

 

[ROIDDERS]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

@Fumbles159 great work man. steady as she goes. it will pay off in the long run

 

[RoySimpson]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

@Fumbles159 life happens bro! Youll be back!

 

[Noah Wixx]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

Always got to take care of family and work first brother completely understandable

 

[25homes]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

Lookin really good bro

 

[ballin2504]

Hey there evo fam, sorry I've been slack on the updates in th recent week, have had a bit of a hectic one the last little bit and haven't had a great deal of time to myself to do much. Not an excuse but I'll be changing things up and doing smaller more frequent updates going forward to try to fit in with the schedule.



Work this past week has been pretty hectic and with family schedules has ended with me being pretty much gassed at the end of the day, im sure my training sessions have suffered as a result. Bruised a ligament from thumb to wrist last week and won't be able to lift as heavy for the next few which kinda sucks

Adding to that I've fucked up a pin early last week and ended up with a small infection in my quad now being treated with antibiotics.



In good news though, although I haven't been able to walk every night I've been going intermittently and counting steps averaging just over 13,000 steps daily, increased my sleep from 4-5 hours a night up to 7, and have been able to make those leaner swaps with the protein sources, and although struggling with the extra food volume, managing to hit between 2800-3200 cals daily.

Managed to dodge the families last few bouts of sickness which I'll attribute a lot to the b12 injections and support supplements

Average weight this week is 96.7kg so still putting on the weight there



Little pic of dinner tonight, simple mince, rice and veggies with some light sour cream to stop it being so dry



657 cal

46 c

32.8 f

43.5 p



Per serve and i had 2 serves



Strapped up the wrist and did a light shoulder workout tonight



Machine shoulder press



30x 40kg

30x 40kg

30x 40kg



Cable rear delt flys



20x 15kg

20x 15kg

20x 15kg



Cable single arm laterals



20x 10kg per side

20x 10kg per side

20x 10kg per side



Cable front raises



20x 10kg per side

20x 10kg per side

20x 10kg per side

Still going strong despite a few bumps, and as always a big shoutout to @Anabolic Advancements for the sponsor and primo products

Will update again soon

@Fumbles159 man I hate to hear about the infection. Hope you get that cleared up quickly, but it looks like everything else is going well.

 

[Fumbles159]

Howdy evo fam, sorry for the late update, a few life things have piled on top of each other and made things a bit tricky lately, working massive days and basically having another job after clock off from that one as well as having this cooked wrist is going less than great.

Strapping the wrist although helping isnt leading well into any sort of healing, that compounded with working so much has made the issue worse over time not better.

Due to time constraints this last little bit I haven't been able to get that extra cardio or those walks in, and the sleep has basically fallen back to where it was the 4-5 hours per night. And have sadly dropped back the weight a bit as a result, now only averaging 95kg.

Finally managed to sort a lot of the shit out over the long weekend and have a much needed half a days break from the lot so square thins back up, also had a break from training and that seemed to help a fair bit.
Leaning into that im only going to be training legs this week and resting most days to give the whole upper body a break as much as possible. The boss thinks things should calm down at the main work after this week and the side gig should be finished this arvo so I will endeavour to get everything back on track shortly

On a more positive note, still getting in the goal protein even if I've missed the calories a couple of times, and still eating relatively clean, got rid of the rug for the time being so visual progress and decline should be more visible going forward

Still loving the gear from @Anabolic Advancements, no pip, the dosing im on is good and having no noticeable side effects while keeping a fair amount of my gains with lessened training and intensity

last session I had was shoulders on Friday but like most since the injury it was pretty lacklustre and short as even Strapped up it caused a bit of a niggle

Shoulder press pin loaded

50kg x15
50kg x 15
50kg x 15

Rear delt flys per side

10kg x 20
10kg x 20
10kg x 20

Cable lateral raises per side

15kg x 15
15kg x 15
15kg x 15

Thrown up a pic of a stuffed sweet potato the missus has been making that's been a bit of a staple, good carbs and protein and tasted awesome.

Cal 565
P 48g
C 31g
F 22g

Any tips anyone has for a good way to train upper body specifically pushing motions without bringing hands wrist or forearms into it and still have it feel like im actually doing something and to help lessen the stress when I start back next week any advice would be greatly appreciated, otherwise much love and will check in soon.

 

[Anabolic Advancements]

Howdy evo fam, sorry for the late update, a few life things have piled on top of each other and made things a bit tricky lately, working massive days and basically having another job after clock off from that one as well as having this cooked wrist is going less than great.

Strapping the wrist although helping isnt leading well into any sort of healing, that compounded with working so much has made the issue worse over time not better.

Due to time constraints this last little bit I haven't been able to get that extra cardio or those walks in, and the sleep has basically fallen back to where it was the 4-5 hours per night. And have sadly dropped back the weight a bit as a result, now only averaging 95kg.

Finally managed to sort a lot of the shit out over the long weekend and have a much needed half a days break from the lot so square thins back up, also had a break from training and that seemed to help a fair bit.
Leaning into that im only going to be training legs this week and resting most days to give the whole upper body a break as much as possible. The boss thinks things should calm down at the main work after this week and the side gig should be finished this arvo so I will endeavour to get everything back on track shortly

On a more positive note, still getting in the goal protein even if I've missed the calories a couple of times, and still eating relatively clean, got rid of the rug for the time being so visual progress and decline should be more visible going forward

Still loving the gear from @Anabolic Advancements, no pip, the dosing im on is good and having no noticeable side effects while keeping a fair amount of my gains with lessened training and intensity

last session I had was shoulders on Friday but like most since the injury it was pretty lacklustre and short as even Strapped up it caused a bit of a niggle

Shoulder press pin loaded

50kg x15
50kg x 15
50kg x 15

Rear delt flys per side

10kg x 20
10kg x 20
10kg x 20

Cable lateral raises per side

15kg x 15
15kg x 15
15kg x 15

Thrown up a pic of a stuffed sweet potato the missus has been making that's been a bit of a staple, good carbs and protein and tasted awesome
Cal 565
P 48g
C 31g
F 22g

Any tips anyone has for a good way to train upper body specifically pushing motions without bringing hands wrist or forearms into it and still have it feel like im actually doing something and to help lessen the stress when I start back next week any advice would be greatly appreciated, otherwise much love and will check in soon.

Great awareness to pull back on training for 1-2 weeks while work is kicking your ass. You'll feel much better physically and mentally when you're back in the gym, I have seen too many people burn out because they felt like they had to go 100% 52 weeks of the year. (myself included). 1 - 2 weeks of lower intensity isn't going to kill your gains, but your body will thank you.

In regards to training your upper body (pushing) low hanging fruit would be to thinking outside of just exercises. look at your frequency and volume for the muscle group. See how much volume and weight your wrist can handle before it gets to sore and then stop. You can always sprinkle your pressing movements throughout the week and still get enough volume, load and intensity in. Machines will be very helpful here such as the pec fly machine, certain chest press machines with different handles. And then you can focus on the deep stretch, tempo reps, rest pause etc.

Keep us up to date

 

[Fumbles159]

Great awareness to pull back on training for 1-2 weeks while work is kicking your ass. You'll feel much better physically and mentally when you're back in the gym, I have seen too many people burn out because they felt like they had to go 100% 52 weeks of the year. (myself included). 1 - 2 weeks of lower intensity isn't going to kill your gains, but your body will thank you.

In regards to training your upper body (pushing) low hanging fruit would be to thinking outside of just exercises. look at your frequency and volume for the muscle group. See how much volume and weight your wrist can handle before it gets to sore and then stop. You can always sprinkle your pressing movements throughout the week and still get enough volume, load and intensity in. Machines will be very helpful here such as the pec fly machine, certain chest press machines with different handles. And then you can focus on the deep stretch, tempo reps, rest pause etc.

Keep us up to date

Cheers for that brother, I'll definitely throw that in the loop when im back at it, great way to look at it, hadn't thought that way, and a great excuse to throw some push in on the daily

 

[LevButlerov]

Howdy evo fam, sorry for the late update, a few life things have piled on top of each other and made things a bit tricky lately, working massive days and basically having another job after clock off from that one as well as having this cooked wrist is going less than great.

Strapping the wrist although helping isnt leading well into any sort of healing, that compounded with working so much has made the issue worse over time not better.

Due to time constraints this last little bit I haven't been able to get that extra cardio or those walks in, and the sleep has basically fallen back to where it was the 4-5 hours per night. And have sadly dropped back the weight a bit as a result, now only averaging 95kg.

Finally managed to sort a lot of the shit out over the long weekend and have a much needed half a days break from the lot so square thins back up, also had a break from training and that seemed to help a fair bit.
Leaning into that im only going to be training legs this week and resting most days to give the whole upper body a break as much as possible. The boss thinks things should calm down at the main work after this week and the side gig should be finished this arvo so I will endeavour to get everything back on track shortly

On a more positive note, still getting in the goal protein even if I've missed the calories a couple of times, and still eating relatively clean, got rid of the rug for the time being so visual progress and decline should be more visible going forward

Still loving the gear from @Anabolic Advancements, no pip, the dosing im on is good and having no noticeable side effects while keeping a fair amount of my gains with lessened training and intensity

last session I had was shoulders on Friday but like most since the injury it was pretty lacklustre and short as even Strapped up it caused a bit of a niggle

Shoulder press pin loaded

50kg x15
50kg x 15
50kg x 15

Rear delt flys per side

10kg x 20
10kg x 20
10kg x 20

Cable lateral raises per side

15kg x 15
15kg x 15
15kg x 15

Thrown up a pic of a stuffed sweet potato the missus has been making that's been a bit of a staple, good carbs and protein and tasted awesome.

Cal 565
P 48g
C 31g
F 22g

Any tips anyone has for a good way to train upper body specifically pushing motions without bringing hands wrist or forearms into it and still have it feel like im actually doing something and to help lessen the stress when I start back next week any advice would be greatly appreciated, otherwise much love and will check in soon.

Good to hear you’ve managed to get some rest and clear space to recover because that wrist needs downtime to heal properly. Dropping upper work for a week and keeping legs moving is the best call for now since overloading an aggravated joint will just delay progress. @Fumbles159

For upper training, stick to machine presses with neutral grips and padded handles where wrists stay locked, or try isometric chest squeezes, band presses, and pec deck work that doesn’t require wrist rotation.

You look really good in the pics, big!