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Thanks mate.
Didn't have the best sleep. Woke up about an hour earlier than I was hoping and couldn't get back to sleep. Whenever I sleep less, this is the issue. Never have a problem getting to sleep when I firstly go to bed.
I feel I need around 7 hours at least.
Looks like I was doing ok earlier in the month.
I'll take tomorrow off if I don't get a better sleep tonight.
I feel I need around 7 hours at least.
Looks like I was doing ok earlier in the month.
I'll take tomorrow off if I don't get a better sleep tonight.
Workout today.
Was ok... Nothing special. Decided to do slower reps on leg press that felt alright. Back extensions were strong. Can feel my hammies now.
20 min incline treadmill
10 min yoga style stretching and foam rolling
27/09/25 - Legs
Leg extension (kg)
2 X warmups, 82x13, 96x12, 110x12
HS leg press (kg)
1xwarmup, 140x14, 200x13, 240x12
Back extension (kg)
Warmup, 25x12, 40x10, 50x10
Walking lunges (kg each hand)
14x12, 20x11
Leg press machine calf (lb)
Warmup, 240x13, 290x12, 335x11, 380x11
Dead bugs
Planks
Pallof press
20 min incline treadmill
Was ok... Nothing special. Decided to do slower reps on leg press that felt alright. Back extensions were strong. Can feel my hammies now.
20 min incline treadmill
10 min yoga style stretching and foam rolling
27/09/25 - Legs
Leg extension (kg)
2 X warmups, 82x13, 96x12, 110x12
HS leg press (kg)
1xwarmup, 140x14, 200x13, 240x12
Back extension (kg)
Warmup, 25x12, 40x10, 50x10
Walking lunges (kg each hand)
14x12, 20x11
Leg press machine calf (lb)
Warmup, 240x13, 290x12, 335x11, 380x11
Dead bugs
Planks
Pallof press
20 min incline treadmill
I found that if i do 7-10 minutes of stretching after my workout as well it helps with the stiffness. Just started the after workout stretches the last couple weeks. Definitely got a solid routine going. Give it 6-8 weeks of being faithful to your routine and you will be blown away by the results.
that does look good I need to take some pointers from you and put more veggies in my life
LevButlerov
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Steak and salad is a solid Friday night staple, keeps protein high without loading junk in. Training looked good even on lower sleep, slower reps on leg press were smart and back extensions clearly hit the hammies right. Calf press weights are strong and finishing with treadmill plus core work keeps conditioning up. Once you lock in 7 hours consistently you’ll feel the difference in strength and recovery.
Love the meals, looks clean!
I love the premade salads you can get. This one includes a kaleslaw salad and a tabouli/lentil/chick pea salad. I just add some chopped tomato and olives to the kaleslaw one.
@waggat incline treadmill work is solid!
Had a decent sleep so didn't take the day off.
20 min incline treadmill
10 min yoga style stretching
28/09/25 - Push
Incline cable fly (kg each side)
Warmup, 7.5x12, 10x11, 12.5x10
Incline BB press (kg)
Warmup, 45x10, 52.5x9, 60x8
Chest felt good. Really focused on the stretch and contraction. Had a chest pump for the rest of the session.
Db lateral - straight arm (kg each side)
Warmup, 8x12, 10 x 11, 12.5 x 11
These felt really light.
Db shoulder press (kg db's)
Warmup, 17.5 x 10, 22.5 x 9, 27.5x7
Good but fatigue hit for the final set.
Cable pushdown (kg)
Warmup, 25.5x13, 30.5 x 12, 35 x 12
Close grip smith (kg +bar)
Warmup, 50x 10, 62.5x 9, 72.5 x 9
20 min incline treadmill
20 min incline treadmill
10 min yoga style stretching
28/09/25 - Push
Incline cable fly (kg each side)
Warmup, 7.5x12, 10x11, 12.5x10
Incline BB press (kg)
Warmup, 45x10, 52.5x9, 60x8
Chest felt good. Really focused on the stretch and contraction. Had a chest pump for the rest of the session.
Db lateral - straight arm (kg each side)
Warmup, 8x12, 10 x 11, 12.5 x 11
These felt really light.
Db shoulder press (kg db's)
Warmup, 17.5 x 10, 22.5 x 9, 27.5x7
Good but fatigue hit for the final set.
Cable pushdown (kg)
Warmup, 25.5x13, 30.5 x 12, 35 x 12
Close grip smith (kg +bar)
Warmup, 50x 10, 62.5x 9, 72.5 x 9
20 min incline treadmill
LevButlerov
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Good work getting back to baseline on weight and not letting the spike throw you. Chest session looked solid, incline press into flys gave you that pump you mentioned and it carried through. Shoulder press and laterals both moved well, even with fatigue on the last set you still pushed through. Nice finish with close grip smith and pushdowns, plus cardio and stretching on top makes it a full day.
@waggat the training is on point. close grip smith and cable pushdowns are outstanding. nice finish 20 minutes incline
db shoulder press and cable pushdowns are on point @waggat 20 minutes of incline Treadmill goes a long way. You're not going to go wrong.
bro this is a good one wow. looks good on this. i love the hardcore training @waggat
Sleep make a HUGE difference
@waggat you are killing this. the treadmill is on point to finish. cardio is important
the training is on point @waggat this is looking good if you ask me. the 20 min incline treadmill is A+
Bros. This, a nice weight training session. You do an amazing job. I really like the yoga too. You're taking time to really maintain your body. @waggat
@waggat great training session, brother. I really like the volume looks like you’re doing really well.
Always an awesome feeling when feeling strong in the gym
Thanks mate!
It's good to be in the routine of tracking everything.
Reading other logs has been a massive help too.
Yeah I had it on lateral raises yesterday. Really strict with straight arms and the 12.5kg db's felt really light. I think I'll try the 15's next time.
Workout today.
Sometimes I get a bit carried away chasing weight increases so it's good to reset and make sure I am feeling the muscle working. Particularly with back.
20 min incline treadmill
10 min yoga style stretching
29/09/25 - Pull day
One arm straight arm pulldown (kg)
7.5x12, 10x11, 12.5x9
Close grip pulldown
Warmups, 150x10, 170x8, 190x8
HS chest supported row
Warmup, 45x10, 55x10, 65x10
Reverse grip facepull (lb)
25x14, 35x12, 45x10
Cable reverse fly (lb each side)
12.5x14, 15x14
Concentration curl
Warmup, 12.5x10, 15x10, 17.5x10
Incline curl
10x11, 12.5x11
20 min incline treadmill
Sometimes I get a bit carried away chasing weight increases so it's good to reset and make sure I am feeling the muscle working. Particularly with back.
20 min incline treadmill
10 min yoga style stretching
29/09/25 - Pull day
One arm straight arm pulldown (kg)
7.5x12, 10x11, 12.5x9
Close grip pulldown
Warmups, 150x10, 170x8, 190x8
HS chest supported row
Warmup, 45x10, 55x10, 65x10
Reverse grip facepull (lb)
25x14, 35x12, 45x10
Cable reverse fly (lb each side)
12.5x14, 15x14
Concentration curl
Warmup, 12.5x10, 15x10, 17.5x10
Incline curl
10x11, 12.5x11
20 min incline treadmill
LevButlerov
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I love the protein level and clean meal
looks tasty!Good approach dialing it back and making sure you’re actually feeling the back work instead of just chasing numbers. Pulldowns into 190x8 and chest supported rows at 65x10 show solid strength while still getting quality reps. Arms finishing with concentration and incline curls keeps balance, and the treadmill before and after rounds it out with extra conditioning.
Thanks mate. Really appreciate your help getting this dialled in.I love the protein level and clean meal
Good approach dialing it back and making sure you’re actually feeling the back work instead of just chasing numbers. Pulldowns into 190x8 and chest supported rows at 65x10 show solid strength while still getting quality reps. Arms finishing with concentration and incline curls keeps balance, and the treadmill before and after rounds it out with extra conditioning.
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Workout today.
Was another good one. I'm enjoying hitting hammies. Getting more confident with SLDL's following lower back issues in the past. Still keeping reps high though which I'll continue to do.
20 min incline treadmill
10 min yoga style stretching
30/09/25 - Legs
Lying leg curl (lb)
1xwarmup, 75x12, 90x11, 105x10
SLDL (kg)
Warmup, 50x15, 65x13, 75x13, 85x13
Reverse lunge from step (kg each hand)
Warmup, 16x11, 22x11, 28x10
Leg press high rep - slow (kg)
100x18, 140x16, 180x15
Calf machine (kg)
40x13, 70x13, 90x13, 110x13, 130x13
Dragon flags
2x15
BB woodchop (kg on 20kg bar)
5x12 each, 7.5x11 each
20 min incline treadmill
Was another good one. I'm enjoying hitting hammies. Getting more confident with SLDL's following lower back issues in the past. Still keeping reps high though which I'll continue to do.
20 min incline treadmill
10 min yoga style stretching
30/09/25 - Legs
Lying leg curl (lb)
1xwarmup, 75x12, 90x11, 105x10
SLDL (kg)
Warmup, 50x15, 65x13, 75x13, 85x13
Reverse lunge from step (kg each hand)
Warmup, 16x11, 22x11, 28x10
Leg press high rep - slow (kg)
100x18, 140x16, 180x15
Calf machine (kg)
40x13, 70x13, 90x13, 110x13, 130x13
Dragon flags
2x15
BB woodchop (kg on 20kg bar)
5x12 each, 7.5x11 each
20 min incline treadmill
11 chicken breasts! My next Meal # 2!!
Great looking clean food and volume workouts bro!
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Good food day
Strong session today, good to see you stacking more confidence into the SLDLs while keeping reps controlled and safe for your back. The reverse lunges and high rep leg press will really carry over to balance and leg density, and calves on top round it out nicely.
Incline treadmill is my favorite
Ah I cut them lengthways so they are not too thick for frying. I think it was about 1.5kg.11 chicken breasts! My next Meal # 2!!
Great looking clean food and volume workouts bro!
Haha then yes that would be about one of my meal # 2's ... probably somewhere in my early pages of my log before I switched to 1.5kg of flank steak or beef tenderloin for Meal # 2.
@waggat nice work on the training update. It’s good to see you Got some cardio in also. Let’s keep getting it.
Took new photos today. Two weeks since the last ones and four since the starting ones.
This is just over three weeks into the cycle. Week one was 330mg, week 2 was 375mg and now 425mg (previously TRT at 100-130mg/week).
Front relaxed
Side relaxed.
Back relaxed.
Front on toes so a bit flexed.
This is just over three weeks into the cycle. Week one was 330mg, week 2 was 375mg and now 425mg (previously TRT at 100-130mg/week).
Front relaxed
Side relaxed.
Back relaxed.
Front on toes so a bit flexed.
LevButlerov
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You’re making clear progress in those pics, leaner lines coming through and the extra fullness is obvious compared to a few weeks back. Front and side shots both show better shape already, and the back relaxed has more width showing. Keep pushing the food and training steady, the 3 weeks are already paying off.
Thanks mate!You’re making clear progress in those pics, leaner lines coming through and the extra fullness is obvious compared to a few weeks back. Front and side shots both show better shape already, and the back relaxed has more width showing. Keep pushing the food and training steady, the 3 weeks are already paying off.
Put up side by side comparisons
Was thinking I should do that. Will do it when I'm at my computer next.
@waggat looking conditioned in these pics good job! i love the hard work you are doing. showing how its done!
bros you should start seeing the cycle really kick in hard. @waggat Expecting big things out of you!! make sure you pushing those work outs.
good honest pictures. taking the pictures While relaxed is a good way to get an honest assessment. We got all the confidence that you're going to continue to improve. @waggat
@waggat i would like to see you post after a hard workout. oil up, tan up, and shave. that should be your final pics of the log to boost yourself
what differences do you notice on the increase of mg? i would have liked to see you start at the max dose right away @waggat This way, it gives the Esters a chance to build up.
Thanks mate. It's good to see the abs coming in. I'm happy to see some change in a short period of time.
Thanks mate. Figured I may as well keep taking them the same way as the first ones even if they're not the most flattering.
Yeah would be keen to do that. Just have to work out how to pose.
Hey mate, was going to just start at 400 and run that but someone suggested I start around 300 and ease up. Not sure if I'll go to 500 or stop around 450 yet. Not sure I notice the increases week to week since they are pretty small. Definitely starting to notice more physique changes though and strength in the gym.
Workout today.
Was strong on some exercises but not on others.
20 min incline treadmill
10 min yoga style stretching
02/10/25 - Push
HS incline press (kg each side)
Warmup, 22.5x12, 32.5x10, 37.5x9, 42.5x7
This one felt a bit heavy for some reason.
Db bench press (kg each)
25x10, 30x9, 35x9
These felt strong and I could focus on feeling the muscle working.
Db lateral raise bent arm (kg each)
Warmup, 10x11, 12.5x10, 15x10
These felt good.
Cable lateral (lb)
12.5x12, 15x12
Nice burn after these.
Rope tricep pushdown (lb)
15x15, 20x12, 25x11
PJR pullover (kg)
25x13, 30x12, 35x11
I've been adjusting form on these to take stress off the elbows.
Big tricep pump at the end.
20 min incline treadmill
Was strong on some exercises but not on others.
20 min incline treadmill
10 min yoga style stretching
02/10/25 - Push
HS incline press (kg each side)
Warmup, 22.5x12, 32.5x10, 37.5x9, 42.5x7
This one felt a bit heavy for some reason.
Db bench press (kg each)
25x10, 30x9, 35x9
These felt strong and I could focus on feeling the muscle working.
Db lateral raise bent arm (kg each)
Warmup, 10x11, 12.5x10, 15x10
These felt good.
Cable lateral (lb)
12.5x12, 15x12
Nice burn after these.
Rope tricep pushdown (lb)
15x15, 20x12, 25x11
PJR pullover (kg)
25x13, 30x12, 35x11
I've been adjusting form on these to take stress off the elbows.
Big tricep pump at the end.
20 min incline treadmill
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its a strategy, but the esters will still slow down peak concetrations anyway
EVO family respect for that.
that is the least of my concerns, keep killing it
@waggat keep on grinding bro!
Regarding my high estrogen levels, I think I've got them under control with 0.5mg armidex ED. Will get blood test next week to confirm.
Wondering if I should switch to aromasin after that.
Also regarding the minor gyno I may have, I'm thinking of taking the Nolvadex I got. Is this stuff bad? Like should I be really really certain I have new gyno to take it? And what would the dose be? 40mg/day?
Wondering if I should switch to aromasin after that.
Also regarding the minor gyno I may have, I'm thinking of taking the Nolvadex I got. Is this stuff bad? Like should I be really really certain I have new gyno to take it? And what would the dose be? 40mg/day?
Time to bulk up Bru. Eat and eat
@waggat I can definitely tell you you’ve made some good progress progression. Keep after it man.
Thanks mate!
Late workout today. Probably the first time I have been to the gym in the middle of the day for 10+ years.
Was a really good one. Legs were feeling awesome.
15 min incline treadmill
10 min yoga style stretching
04/10/25 - Legs
Leg extension (kg)
2 X warmups, 190x13, 210x12, 235x12
HS leg press (kg)
1xwarmup, 160x14, 200x13, 240x12
Back extension (kg)
Warmup, 25x12, 40x11, 50x11
Walking lunges (kg each hand)
15x11, 22x9
Leg press machine calf (lb)
Warmup, 240x13, 290x12, 335x11, 380x11
Dead bugs
Planks
Pallof press
Was a really good one. Legs were feeling awesome.
15 min incline treadmill
10 min yoga style stretching
04/10/25 - Legs
Leg extension (kg)
2 X warmups, 190x13, 210x12, 235x12
HS leg press (kg)
1xwarmup, 160x14, 200x13, 240x12
Back extension (kg)
Warmup, 25x12, 40x11, 50x11
Walking lunges (kg each hand)
15x11, 22x9
Leg press machine calf (lb)
Warmup, 240x13, 290x12, 335x11, 380x11
Dead bugs
Planks
Pallof press
Should see some good results by the end
Got an offer to be a logger for @PharmabolicsOz.
Mentioned that one thing I was wondering about is if I would have been better off running a lower test dose and introducing EQ due to my high aromatising.
Just an a reminder, currently on about week 4 of cycle (from trt) have worked up from about 330mg test E/week to 430.
My blood test 2 weeks into cycle had my E2 at 300 (range is <165) while using 0.33mg Adex 3 times a week.
I have since upped the Adex dose to 0.5mg ED.
Will be getting bloods this week.
Wanted to get thoughts on introducing EQ. Would I drop the T a bit? Would I run around 1:1 T to EQ?
A few more minor questions:
- Is it ok to use Test C instead of Test E?
- Is there an issue with 400mg/mL EQ? Have just read there can be issues with higher concentrations, eg PIP
@LevButlerov
Mentioned that one thing I was wondering about is if I would have been better off running a lower test dose and introducing EQ due to my high aromatising.
Just an a reminder, currently on about week 4 of cycle (from trt) have worked up from about 330mg test E/week to 430.
My blood test 2 weeks into cycle had my E2 at 300 (range is <165) while using 0.33mg Adex 3 times a week.
I have since upped the Adex dose to 0.5mg ED.
Will be getting bloods this week.
Wanted to get thoughts on introducing EQ. Would I drop the T a bit? Would I run around 1:1 T to EQ?
A few more minor questions:
- Is it ok to use Test C instead of Test E?
- Is there an issue with 400mg/mL EQ? Have just read there can be issues with higher concentrations, eg PIP
@LevButlerov
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Happy bday to your wife
EVO family love her way!
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EQ would make sense here since you’re aromatizing that high even with Adex daily. Dropping test slightly, say to around 300–350 mg, and matching EQ close to that will help balance out e2 without crushing it. EQ tends to lower e2 a bit so you may find you can back off the Adex once it stabilizes.
Test C is fine to swap for Test E, they’re basically interchangeable other than release curve.
With 400 mg/ml EQ it really depends on the carrier, some labs make it smooth but many cause pip because of the solvent load, so split pins or warm the vial if needed. Get the new bloods before adjusting too much, but the plan makes sense on paper.
Awesome thanks very much for the response mate.EQ would make sense here since you’re aromatizing that high even with Adex daily. Dropping test slightly, say to around 300–350 mg, and matching EQ close to that will help balance out e2 without crushing it. EQ tends to lower e2 a bit so you may find you can back off the Adex once it stabilizes.
Test C is fine to swap for Test E, they’re basically interchangeable other than release curve.
With 400 mg/ml EQ it really depends on the carrier, some labs make it smooth but many cause pip because of the solvent load, so split pins or warm the vial if needed. Get the new bloods before adjusting too much, but the plan makes sense on paper.
Will it take a while for the EQ to 'kick in'? I've heard the effects on E2 can occur pretty quickly but assume it will take a few weeks for actual levels to get up. Would I drop the test dose straight away (as soon as I started the EQ)?
One thing I'd been thinking of recently was trialling Anavar. Could this be a good time to run it (while the EQ builds up)?
@LevButlerov
Last edited:
LevButlerov
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Yes, EQ takes a few weeks to build in since it’s a long ester, usually around week 4 you’ll really feel it. The e2 effect can show sooner though, so monitor that once you start.
Drop the test when you begin the EQ, no need to wait since it’ll help balance aromatization as levels rise. Anavar is fine to add in while EQ builds, it’ll give you strength and fullness early while keeping everything lean.
Btw what I mean by "drop" test isn't LOW I mean at least 2:1. @waggat
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We're absolutely thrilled to have you on board, bro! We're excited to see your progress and the great work you'll bring to the team - let’s crush it together
Sounds awesome! Thanks mate!We're absolutely thrilled to have you on board, bro! We're excited to see your progress and the great work you'll bring to the team - let’s crush it together
Workout today.
Another good one. I'm loving how pumped my triceps are at the end. Really happy with shoulders as well.
20 min incline treadmill
10 min yoga style stretching
05/10/25 - Push
Incline cable fly (kg each side)
Warmup, 7.5x12, 10x12, 12.5x10
Incline BB press (kg)
Warmup, 45x10, 52.5x9, 60x8
Db lateral - straight arm (kg each side)
Warmup, 8x13, 10 x 12, 12.5 x 12
Db shoulder press (kg db's)
Warmup, 17.5 x 10, 22.5 x 9, 27.5x8
Cable pushdown (kg)
Warmup, 25.5x13, 30.5 x 12, 35 x 13
Close grip smith (kg +bar)
Warmup, 50x 11, 62.5x 10, 72.5 x 9
20 min incline treadmill
Another good one. I'm loving how pumped my triceps are at the end. Really happy with shoulders as well.
20 min incline treadmill
10 min yoga style stretching
05/10/25 - Push
Incline cable fly (kg each side)
Warmup, 7.5x12, 10x12, 12.5x10
Incline BB press (kg)
Warmup, 45x10, 52.5x9, 60x8
Db lateral - straight arm (kg each side)
Warmup, 8x13, 10 x 12, 12.5 x 12
Db shoulder press (kg db's)
Warmup, 17.5 x 10, 22.5 x 9, 27.5x8
Cable pushdown (kg)
Warmup, 25.5x13, 30.5 x 12, 35 x 13
Close grip smith (kg +bar)
Warmup, 50x 11, 62.5x 10, 72.5 x 9
20 min incline treadmill
it can lower igf levels, but i had run a course of nolva/tamoxifen earlier this year for a gyno flare i had from tren. I started on 40mg daily for the first 2 weeks then ran 20mg daily for around 2 months untill gyno lumps were completely gone. Had my igf tested afterwards and was still mid to high range.
Hey mate, saw that in your log. I think I'll have to do it. It's really hard to tell if there's new stuff there due to adolescent gyno but better to be safe.
I rather do it and not need to then need to and not have done it.
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Keeping it clean I like that dinner, fancy
Thanks mate.
Meals look awesome, good log, and please post bloods here as well too!
Workout today.
Was a good one. Have been getting some good weights on back exercises even with incorporating a good squeeze in the contracted position.
Rear delts were on fire after the face pulls and cable flies which is good because in the past I've sometimes struggled to feel them.
Pumped out a few extra reps on the concentration curls. Might be time to try 20kg on the final set next time.
20 min incline treadmill
10 min yoga style stretching
06/10/25 - Pull day
One arm straight arm pulldown (lb)
Warmup, 17.5x12, 22.5x12, 27.5x9
Close grip pulldown (lb)
Warmups, 150x10, 170x10, 190x9
HS chest supported row (kg each side)
Warmup, 45x11, 55x11, 65x11
Reverse grip facepull (lb)
25x14, 35x12, 45x10
Cable reverse fly (lb each side)
15x12, 17.5x10
Concentration curl (kg db)
Warmup, 12.5x12, 15x12, 17.5x12
Incline curl ( kg db's)
10x11, 12.5x11
20 min incline treadmill
Was a good one. Have been getting some good weights on back exercises even with incorporating a good squeeze in the contracted position.
Rear delts were on fire after the face pulls and cable flies which is good because in the past I've sometimes struggled to feel them.
Pumped out a few extra reps on the concentration curls. Might be time to try 20kg on the final set next time.
20 min incline treadmill
10 min yoga style stretching
06/10/25 - Pull day
One arm straight arm pulldown (lb)
Warmup, 17.5x12, 22.5x12, 27.5x9
Close grip pulldown (lb)
Warmups, 150x10, 170x10, 190x9
HS chest supported row (kg each side)
Warmup, 45x11, 55x11, 65x11
Reverse grip facepull (lb)
25x14, 35x12, 45x10
Cable reverse fly (lb each side)
15x12, 17.5x10
Concentration curl (kg db)
Warmup, 12.5x12, 15x12, 17.5x12
Incline curl ( kg db's)
10x11, 12.5x11
20 min incline treadmill
Ok today I've been feeling some tingling in my nipples. Not sure how E2 can still be high on 0.5mg Adex ED and 430mg test.
I just took a second 0.5mg now.
I want to start the Nolvadex ASAP. Will this effect the E2 result in a blood test?
I just took a second 0.5mg now.
I want to start the Nolvadex ASAP. Will this effect the E2 result in a blood test?
Workout today.
Another good one. I'm really loving the combination of leg curls, SLDL's then reverse lunges.
20 min incline treadmill
07/10/25 - Legs
Lying leg curl (lb)
1xwarmup, 75x12, 90x11, 100x10
SLDL (kg)
Warmup, 55x13, 65x13, 75x12, 82.5x11, 90x9
Reverse lunge from step (kg each hand)
Warmup, 16x10, 24x9, 30x9
Leg press high rep - slow (kg)
100x19, 140x16, 180x15
Calf machine (kg)
Warmup, 70x13, 90x13, 110x12, 130x13
Dragon flags
2x15
BB woodchop (kg on 20kg bar)
5x12 each, 7.5x12 each
20 min incline treadmill
Another good one. I'm really loving the combination of leg curls, SLDL's then reverse lunges.
20 min incline treadmill
07/10/25 - Legs
Lying leg curl (lb)
1xwarmup, 75x12, 90x11, 100x10
SLDL (kg)
Warmup, 55x13, 65x13, 75x12, 82.5x11, 90x9
Reverse lunge from step (kg each hand)
Warmup, 16x10, 24x9, 30x9
Leg press high rep - slow (kg)
100x19, 140x16, 180x15
Calf machine (kg)
Warmup, 70x13, 90x13, 110x12, 130x13
Dragon flags
2x15
BB woodchop (kg on 20kg bar)
5x12 each, 7.5x12 each
20 min incline treadmill
LevButlerov
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Back work is solid with controlled contractions and the pull variations hitting full range. You can move to 20 kg on concentration curls for the last set as you said and aim for 10 clean reps before raising again.
Leg day layout is strong with the curl to SLDL sequence pre-fatiguing the posterior chain well. Keep reverse lunges deep off the step and once balance improves start loading 32–34 kg per hand for 8 reps.
LevButlerov
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UGL OZ VIP
Senior Moderator
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Yes, Nolvadex will affect your e2 reading because it blocks estrogen receptors rather than lowering e2 itself, which can confuse blood test results. Hold off on starting it until after labs are drawn so you get a true e2 value, then add 20 mg daily if symptoms persist while keeping Adex at 0.5 mg EOD instead of ED to avoid rebound.
Sounds good. Thanks mate!
@waggat i thought that was roast beef. i had ribeye for the first time the other day and it was amazing. had no clue about it
Are you in the US? I thought rib-eye was a really popular cut over there?
It's pork shoulder. Roasted at lowish temperature. Turns out pretty good and is a fairly cheap. The crackling is nice as well. I have finally worked out how to do that.
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