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[stevesmi]

Cheers mate, the cables in every gym are confusing they are not labelled all the same or jst different tension profiles. With the lat push downs im fairly strong but the weight is mid range weight set at the last excersise to make sure im not swinging or putting ridiculous pressure on elbows and shoulders by doing it earlier

yeah i always caution against shoulder strain. those are very fragile

 

[No calves]

yeah i always caution against shoulder strain. those are very fragile

I always do thorough warmups and rotator cuff movements before chest and shoulder say’s especially if im doing heavy benching

 

[No calves]

Todays food
Breaky
6 whole eggs removed some yolk but not stressing and a english muffin
Small bowl of oats
Some berries
Some shredded coconut
Small slice of pineapple

3x work meals
100g rice
130g salmon
35g pineapple
Some onion and cucumber
Salt and pepper

 

[ROIDDERS]

Back day. Upper focus 17/10/25
Hanging leg raises
16,12,12 grips failed the pullup bar slippery. i usually use on a different site first set always 20 reps
Wraps on all back movements.
Cable lat pushdown warmups only
2 sets 21kgsx15 to drive bloodflow to lats
Lat pulls down use wraps to focus back not grips
1 warmup set
Work sets 3
89kgx14,12,13

Single arm seated cable row- ensuring arm travel path is correct. Ie right arm right side no pulling across to ensure lat drive. Cables stay on the side they start. And ensuring elbow hugs body no flaring out

New site new gym new equipment
Warmup set at 21kgsx12-smooth cable machine
Work sets
31.5kgsx 12
35kgsx 9 reps failed on 10th got half way with 0 swing
35kgsx9 exact same as set 2

Incline dumbell row-targeting upper back
30kgsx16,13,12

Smitch machine upright row- slight lean forward -rom only to the bottom of chest or top of the ribcage hitting traps. Keep tension at bottom. no rest at bottom first set bit of a trial.
20kgs total x15,20
30kgs totalx15,,15

Bicep preacher curls single arm
12.5kgsx12,10 each side some pain right bicep. Always hit and miss with pain.

Seared Cable 45 degree lat pull. stack goes to 16 plates. Arm and cable travel path must stick to same side the body is on. Move seat across for each arm to line up. Brace with other arm slight forward crunch with torso tk brace.
1st set 12platex18 reps
2nd set 14platex14 reps
3rd set 16(full stack had to try it)x 8 reps

Standing Single arm cable rear fly at head height. No rest between sides.
3sets
3 platesx40 reps both sides.
4 platesx20,15 reps both sides.

Cable lat push down. Focus burn the fucking lats. Its 3sets with a strict 1 minute rest break.
Using the plate cables

10platex25 reps
10platex22 reps
11platex15

Forced 5mins of cardio on assault bike and a quick flex. Some photos to reference movement pattern and posing

@No calves Your update makes me so pumped up to go hit the gym tonight. You are a very important part of the EVO family. Keep up the good work and I love how you finished out with cardio.

 

[No calves]

@No calves Your update makes me so pumped up to go hit the gym tonight. You are a very important part of the EVO family. Keep up the good work and I love how you finished out with cardio.

Thanks mate! Im glad i can get someone fired up to train love it! Next session is legs! And thanks to you i made sure i got some cardio in even a little i chose assault bike coz thers no settings no easing into with time restraints and got a solid 5 mins and used that time to edit my workout log.

 

[No calves]

sounds like an interesting job

yea mate heaps to the job and heaps to drilling holes, ive done plenty of both diamond and RC drilling offsiding love both. But the job is not for pussies and thats without the climate. Also why i love it one more thing i overcome every day and get my training in

 

[2Thick]

Todays food
Breaky
6 whole eggs removed some yolk but not stressing and a english muffin
Small bowl of oats
Some berries
Some shredded coconut
Small slice of pineapple

3x work meals
100g rice
130g salmon
35g pineapple
Some onion and cucumber
Salt and pepper

This is the type of breakfast that champions eat. If you want to be a bodybuilder and you want to get a great physique, this is what you have to do. You're eating good quality foods. @No calves

 

[vanlife_gymbum]

Driving to a new site today which is actually the main site/camp we work at. I have a permanent room there and the rest of my gear. Part of the job is constant change makes the bodybuilding aspect way more challenging. But the gym there is pretty good aswell

Nice bro!! Gotta have setups like that when you're away from home base a lot. I do volunteer labouring on a historic steamship which I have the keys for. I can meal prep and store shit in the fridge and was gonna keep some of my gear there in a locked insulin case but I feel a bit uneasy about it so go a few times a week to swap over freezer block things and have an esky in my van instead.

Take some pics of the gym bro, these bushcamp gym setups sound interesting

 

[No calves]

This is the type of breakfast that champions eat. If you want to be a bodybuilder and you want to get a great physique, this is what you have to do. You're eating good quality foods. @No calves

Nice bro!! Gotta have setups like that when you're away from home base a lot. I do volunteer labouring on a historic steamship which I have the keys for. I can meal prep and store shit in the fridge and was gonna keep some of my gear there in a locked insulin case but I feel a bit uneasy about it so go a few times a week to swap over freezer block things and have an esky in my van instead.

Take some pics of the gym bro, these bushcamp gym setups sound interesting

Nah they call them camps but they arent bush camps. Ive dine bush jobs 5 week swings away in the middle of australia. Those are even harder. I stopped doing that coz no gyms there. The minesite camps are full infrastructure accommodation gyms tennis courts etc remind me tomorrow and ill show you some of my main camp

 

[No calves]

This is the type of breakfast that champions eat. If you want to be a bodybuilder and you want to get a great physique, this is what you have to do. You're eating good quality foods. @No calves

Srry i replied to two things. Yeah mate top quality food options out here and the crap options people make their choices

 

[2Thick]

Srry i replied to two things. Yeah mate top quality food options out here and the crap options people make their choices

100% it makes a huge difference.

 

[No calves]

100% it makes a huge difference.

Everything about eating good food is better. When your used to eating high quality food the crap processed garbage food taste exactly like that garbage. Healthier, tastier can eat more body runs better feel better more energy better mood etc etc etc

 

[2Thick]

Everything about eating good food is better. When your used to eating high quality food the crap processed garbage food taste exactly like that garbage. Healthier, tastier can eat more body runs better feel better more energy better mood etc etc etc

Yes, you are exactly right. You become addicted to the healthy food.

 

[stevesmi]

I always do thorough warmups and rotator cuff movements before chest and shoulder say’s especially if im doing heavy benching

That is very wise.

 

[vanlife_gymbum]

Srry i replied to two things. Yeah mate top quality food options out here and the crap options people make their choices

You can do that if you want, you use the 'quote' button next to reply, queue them all up then go through and add your text under the quote boxes. I might try that myself, it'd save from having tons of messages which space your atcual log entries out more. I have trouble finding things inside my log when I want to reference back

 

[No calves]

Nice bro!! Gotta have setups like that when you're away from home base a lot. I do volunteer labouring on a historic steamship which I have the keys for. I can meal prep and store shit in the fridge and was gonna keep some of my gear there in a locked insulin case but I feel a bit uneasy about it so go a few times a week to swap over freezer block things and have an esky in my van instead.

Take some pics of the gym bro, these bushcamp gym setups sound interesting

Also in my pics i upload from my workouts im in the gyms at work

 

[LevButlerov]

Cheers mate, definitely be trying to put some slabs on between now and then

It's coming for you strong

 

[No calves]

It's coming for you strong

I must work out macros and ped stack and new training split to prioritise weak points

 

[LevButlerov]

I must work out macros and ped stack and new training split to prioritise weak points

please do, macros are key

 

[No calves]

please do, macros are key

Ive been training and dieting for a long time passively growing over the years only last year or so been taking it more seriously in regards to competing, so i have a question which might make me sound stupid. Ive had a coach and relied on his guidance and will go back to a coach when i can afford that additional cost. I want to learn this shit myself But my question is how do you calculate macros i know protein is a range and ive ran usually 2.2g per/kg bodyweight as a minimum. But total calories and carbs/fats etc for bulking. I know i can jst google something but it might be a bit generic. And since im here im gona ask the silly questions

@Pigsy @ROIDDERS @2Thick and anyone else other EVO fam ? Im not afraid to say i dont know things. And thats how i landed myself in a little cut to begin with screwed up my bulk attempt earlier this year

 

[LevButlerov]

Ive been training and dieting for a long time passively growing over the years only last year or so been taking it more seriously in regards to competing, so i have a question which might make me sound stupid. Ive had a coach and relied on his guidance and will go back to a coach when i can afford that additional cost. I want to learn this shit myself But my question is how do you calculate macros i know protein is a range and ive ran usually 2.2g per/kg bodyweight as a minimum. But total calories and carbs/fats etc for bulking. I know i can jst google something but it might be a bit generic. And since im here im gona ask the silly questions

@Pigsy @ROIDDERS @2Thick and anyone else other EVO fam ? Im not afraid to say i dont know things. And thats how i landed myself in a little cut to begin with screwed up my bulk attempt earlier this year

Not a stupid question at all. The easiest way to calculate macros for a bulk is to start with maintenance calories, then add 250–400 cals daily as your surplus. A quick estimate for maintenance is 33–35 kcal per kg of body weight for most trained guys, so at 75 kg your baseline is around 2500–2600 kcal, making your starting bulk target about 2800–3000 kcal. That's the low part, add 20% to that if you want to recomp bulk.
check this
https://www.evolutionary.org/forums/pages/bodybuilding-calculators/

 

[No calves]

Mate thats an awesome quick calculator! Cheers will use that as a base

 

[No calves]

Wh

Not a stupid question at all. The easiest way to calculate macros for a bulk is to start with maintenance calories, then add 250–400 cals daily as your surplus. A quick estimate for maintenance is 33–35 kcal per kg of body weight for most trained guys, so at 75 kg your baseline is around 2500–2600 kcal, making your starting bulk target about 2800–3000 kcal. That's the low part, add 20% to that if you want to recomp bulk.
check this
https://www.evolutionary.org/forums/pages/bodybuilding-calculators/

What is a recomp bulk

 

[LevButlerov]

Wh

What is a recomp bulk

Recomp bulk is basically gaining mass and dropping a bit of bodyfat

 

[No calves]

Recomp bulk is basically gaining mass and dropping a bit of bodyfat

Thats what everyone wants hey

 

[LevButlerov]

Thats what everyone wants hey

80% for sure

 

[ceo]

Haha sometimes they might j just ram everything ino the containers

bros yeah make sense

 

[Ulter]

yea mate heaps to the job and heaps to drilling holes, ive done plenty of both diamond and RC drilling offsiding love both. But the job is not for pussies and thats without the climate. Also why i love it one more thing i overcome every day and get my training in

yeah sounds like an alpha job to me

 

[ROIDDERS]

Thanks mate! Im glad i can get someone fired up to train love it! Next session is legs! And thanks to you i made sure i got some cardio in even a little i chose assault bike coz thers no settings no easing into with time restraints and got a solid 5 mins and used that time to edit my workout log.

yes sir! that is the EVO family right here. pumping each other

 

[No calves]

Leg day
Leg day quad focus day

Warmup roll abductors, hip flexors, for main stiffness. Increasing lower body frequency so will hit hamstring focus day separately.

Adductor SS abductor machine.
Control and stretch feel the muscles
Warmup sets to full stack both machines.

Been doing this SS and weight the entire year. Cant make it heavier only improve the cadence of the movements

3sets both machines stack at 60.
adductor/abductor
60x20-60x25
60x20-60x25
60x21-60x26

Standing single leg hamstring curl. slow eccentrics, keep tension on hammies no rest at the lengthened stretch.
1warmup set-plate loaded
Working sets

30kgsx14
30kgsx14 failed 15th
30kgsx12 failed 13th

Leg extension -warmup sets only to prime knees for hack squats.
2 sets light weight single leg 15 reps

Hack squats.
Always work up to working sets adding a plate per side each set.
1Ppsx12, 2Ppsx12 ,3Ppsx 12
Work sets
4plates per side x10 reps
4plates per side x8

Leg press
3 sets 4pps x12 reps focusing tension on the quads very light weight to what i do on a heavy leg press.

Standard Deadlifts dead starts.
100kgx10
100kgx10
100kgx10

Smith machine standing calf raises. Feet and ankle pain always hit and miss. Couple heavier sets.

Warmup no weight
40kgs total x12
40kgs total x12
60kgs total x10
60kgs total x11

5mins cardio on assault bike.
Quick pose and flex.
Pictures added of workout and food.

Post workout food
CoR protein powder small banana.
3x work meals
135g chicken breast
100g rice
Spinach
Carrot
Onion
Salt and pepper.

 

[LevButlerov]

Leg day
Leg day quad focus day

Warmup roll abductors, hip flexors, for main stiffness. Increasing lower body frequency so will hit hamstring focus day separately.

Adductor SS abductor machine.
Control and stretch feel the muscles
Warmup sets to full stack both machines.

Been doing this SS and weight the entire year. Cant make it heavier only improve the cadence of the movements

3sets both machines stack at 60.
adductor/abductor
60x20-60x25
60x20-60x25
60x21-60x26

Standing single leg hamstring curl. slow eccentrics, keep tension on hammies no rest at the lengthened stretch.
1warmup set-plate loaded
Working sets

30kgsx14
30kgsx14 failed 15th
30kgsx12 failed 13th

Leg extension -warmup sets only to prime knees for hack squats.
2 sets light weight single leg 15 reps

Hack squats.
Always work up to working sets adding a plate per side each set.
1Ppsx12, 2Ppsx12 ,3Ppsx 12
Work sets
4plates per side x10 reps
4plates per side x8

Leg press
3 sets 4pps x12 reps focusing tension on the quads very light weight to what i do on a heavy leg press.

Standard Deadlifts dead starts.
100kgx10
100kgx10
100kgx10

Smith machine standing calf raises. Feet and ankle pain always hit and miss. Couple heavier sets.

Warmup no weight
40kgs total x12
40kgs total x12
60kgs total x10
60kgs total x11

5mins cardio on assault bike.
Quick pose and flex.
Pictures added of workout and food.

Post workout food
CoR protein powder small banana.
3x work meals
135g chicken breast
100g rice
Spinach
Carrot
Onion
Salt and pepper.

Hacks are strong at 100kg! and love your pics the double bi is your win shot.
that post workout meal, you do some good prep @No calves

 

[No calves]

Tha

Hacks are strong at 100kg! and love your pics the double bi is your win shot.
that post workout meal, you do some good prep @No calves

Thanks mate those hack squats working sets were 160kgs total weight on machine 4 plates per side

 

[No calves]

Tha

Hacks are strong at 100kg! and love your pics the double bi is your win shot.
that post workout meal, you do some good prep @No calves

Thanks mate those hack squats working sets were 160kgs total weight on machine

 

[No calves]

Workout log
Todays session was experimenting. Trying different movement and movement order. Focus was more fun and trial and error.

Ab cable crunches

Seated bent over rear dumbell flys (very hard) as a first shoulder movement i think i prefer shoulders to be worked before doing rears. The idea going forward to focus rear delts in general to get the 3d look

Front raises and lateral flys- just hitting the shoulders.

Single arm dumbell shoulder press. Started 20s,30s,35s, and got to 40x8 last set.

Arms bicep curls good sets.
Last couple were Ss with a hammer curl lighter weight.

Rope Cable hammer curls
Tricep rope pushdowns
Seated Tricep pushdowns plate loaded
Cardio tonight as i am prepping to fly home from site no posing practice done.

Pictures are pre and post workout

Food post workout and work meals
CoR small banana
3xwork meals
100g rice
135 chicken breast
110g greek style salad
60g pineapple
Salt and pepper

 

[Allupfromhere]

Fuck you a big boy brother

Thanks mate! Im glad i can get someone fired up to train love it! Next session is legs! And thanks to you i made sure i got some cardio in even a little i chose assault bike coz thers no settings no easing into with time restraints and got a solid 5 mins and used that time to edit my workout log.

Bro logs like this a key for the community, geeing everyone else up to fucking kill it is what brings us all up together!
As for the assault bike, whoever invented that should be shot hahaha. Super effective though lol

 

[vanlife_gymbum]

Mate thats an awesome quick calculator! Cheers will use that as a base

Did you get sorted with the macro stuff bro? I gotta get better at that too, I've not really been tracking very well but lately I've just been doing EOD shots of retatrutide and not eating. Have 4 of the same whey shakes with 5 eggs each in them and they are 101g protein unless I change brands of eggs but last time they were 5.9g protein each also.

One thing that threw me off at the start was you gotta weigh meat after you cook it. If you do it before it's full of water and you'll be way off your protien totals at the end. I used to struggle to get to 200g a day on carnivore diet (mine was steak and eggs only, it's high fat not high protein) and it was even worse than I thought when I figured that out. Now I smash 400g protein easy with the eggs and whey shakes.

If you use shares too man you should make sure you're offloading all calculations to the app, some people try and calculate this themselves which will fuck them up later. In my above example they would stick "whey-egg shake" as a set ingredient and say its 101g of protein total. But what if they use two scoops instead of one or only have 2 eggs left, or add a banana? So you want to add whey scoop as an ingredient, 24g here, and eggs, 5.9g, etc and then make a set meal that is "3 scoop 5 egg shake" for everyday use, but you van easily add or remove a scoop now. Not sure I explained that we'll enough but those are the two big things I ran into

I use Samsung Health for food tracking now as it goes with the tracker watch I use for heart rate monitoring and steps.

Cool you're going to add all this data bro, it makes it easy to spot patterns and calculate stuff like bulking increases.

 

[No calves]

Fuck you a big boy brother

Bro logs like this a key for the community, geeing everyone else up to fucking kill it is what brings us all up together!
As for the assault bike, whoever invented that should be shot hahaha. Super effective though lol

Haha my man! Gota push each other! I can be your hype man

 

[vanlife_gymbum]

As for the assault bike, whoever invented that should be shot hahaha. Super effective though lol

Totally agree. If they've passed I'm sure we can track down a decendant

The big thing on my list of current failures is starting group cardio classes. It's at 6:15am and is half an hour of assault bike stuff. It's got a motivational speaker who yells shit at you and I only made it once and it fucked me up good. It kind lined up with that large reta shot I had that took me out but it could have been the bike class itself haha. Either way I haven't been back.

For spring and summer I'm going to do lean lean bulking with test, eq and tbol and eat bone broth and organ meat (@stevesmi Carnivore Diet) with the ice cube tray trick to swollow the organs like pills. I joined a yoga studio but haven't been yet. 18 woman and creepy dudes, looks like just the place but that shit is a lot harder than you'd think. If I cam manage 6:15am assault bike, 9am yoga, and lifting after 9pm like I have been, I'll be set. That's all easier said than done tho... much easier infact

 

[No calves]

Did you get sorted with the macro stuff bro? I gotta get better at that too, I've not really been tracking very well but lately I've just been doing EOD shots of retatrutide and not eating. Have 4 of the same whey shakes with 5 eggs each in them and they are 101g protein unless I change brands of eggs but last time they were 5.9g protein each also.

One thing that threw me off at the start was you gotta weigh meat after you cook it. If you do it before it's full of water and you'll be way off your protien totals at the end. I used to struggle to get to 200g a day on carnivore diet (mine was steak and eggs only, it's high fat not high protein) and it was even worse than I thought when I figured that out. Now I smash 400g protein easy with the eggs and whey shakes.

If you use shares too man you should make sure you're offloading all calculations to the app, some people try and calculate this themselves which will fuck them up later. In my above example they would stick "whey-egg shake" as a set ingredient and say its 101g of protein total. But what if they use two scoops instead of one or only have 2 eggs left, or add a banana? So you want to add whey scoop as an ingredient, 24g here, and eggs, 5.9g, etc and then make a set meal that is "3 scoop 5 egg shake" for everyday use, but you van easily add or remove a scoop now. Not sure I explained that we'll enough but those are the two big things I ran into

I use Samsung Health for food tracking now as it goes with the tracker watch I use for heart rate monitoring and steps.

Cool you're going to add all this data bro, it makes it easy to spot patterns and calculate stuff like bulking increases.

I use chronometer app. But i am nearing the end of this log. So ill just keep doing what ive been doing and taper down food. Hold for a few weeks and then look to put on some size. I wont use chronometer until my mass phase nothing will change enough in two weeks to matter

 

[vanlife_gymbum]

I use chronometer app.

This looks really good man. Killer features for me that made me ditch the one my gym membership gave me was that super detailed breakdown of ingredients like zinc and vitamins, etc.

Especially when you're taking lots of supplements and stuff it being able to total up everything and see that you are way over the daily Vitimin A intake and things like that are easy to figure out but near impossible to do manually.

Gets around prodict label trickery too where they're hiding sugars under science names and shit. I found out that V8 vegetable juice is not Vegetarian-friendly. That made me feel ill and I stopped drinking anything that's not water or coffee after that.

Syncing with your heart rate data and factoring that in is also very cool - that's been working for me with other things. Like I figured out the nicotine patches I've been using elevate my resting heart rate by 10bpm while I'm asleep.

Looks like a good app bro. Do you have a tracker?

Hold for a few weeks and then look to put on some size. I wont use chronometer until my mass phase nothing will change enough in two weeks to matter

Awesome bro sounds like a good plan. I'm about a month away from starting my run, that'll be my first stacked cycle and I'll be lean by then, losing weight rapidly with diet control and high protein and large step count.

But it'll be my first time doing bulking of any kind and keen to see your new bulk log - what kinda gear are you thinking for it?

 

[No calves]

This looks really good man. Killer features for me that made me ditch the one my gym membership gave me was that super detailed breakdown of ingredients like zinc and vitamins, etc.

Especially when you're taking lots of supplements and stuff it being able to total up everything and see that you are way over the daily Vitimin A intake and things like that are easy to figure out but near impossible to do manually.

Gets around prodict label trickery too where they're hiding sugars under science names and shit. I found out that V8 vegetable juice is not Vegetarian-friendly. That made me feel ill and I stopped drinking anything that's not water or coffee after that.

Syncing with your heart rate data and factoring that in is also very cool - that's been working for me with other things. Like I figured out the nicotine patches I've been using elevate my resting heart rate by 10bpm while I'm asleep.

Looks like a good app bro. Do you have a tracker?



Awesome bro sounds like a good plan. I'm about a month away from starting my run, that'll be my first stacked cycle and I'll be lean by then, losing weight rapidly with diet control and high protein and large step count.

But it'll be my first time doing bulking of any kind and keen to see your new bulk log - what kinda gear are you thinking for it?

When you say tracker what do you mean?
I had excitement to run some crazy ped cycle and then did homework and got wiser and changed my ideas. The end goal is ling term muscle tissue growth so for now my start point will be Test,Eq,Gh and trial and tittate up doses. Food and nutrients is the economy not peds they are nuances.

I dont think tracking most of the things you track are of any help unless your completely dialled into a goal like competing or high level sport. Keep your life simple your just gona give yourself anxiety and headaches stress about resting heartrate and other things. Coffee increases your heartate. Ive done 99 percent of my life and training tracking the bare minimum at best until the last year. Eat normal foood avoid stupid shit and stupid people. Over analysing your body when thers a millions things going on inside at 24/7 will fry your brain. One drug affects you this way but only at this dose but at this time of night or if i take this food it blocks absorption of this food etc etc efc. Dont make your brain work itself to overload. Too much information wont help. For instance and all of what iim saying is to help right im not here to shit on anyones ideas but excitement gets people started but discipline keeps you going. Keep your routine simple your heartrate isnt gojng to be the resson you loose or gain weight or hit your goal. So ditch counting that metric count the ones that matter and be consistent. Just my 2 cents that i hope might help with you mate.

 

[vanlife_gymbum]

When you say tracker what do you mean?
I had excitement to run some crazy ped cycle and then did homework and got wiser and changed my ideas. The end goal is ling term muscle tissue growth so for now my start point will be Test,Eq,Gh and trial and tittate up doses. Food and nutrients is the economy not peds they are nuances.

Just mean like a fit bit or watch that tracks steps, sleep and heart rate for you. I don't sit down with a pen and paper to do this or anything of that's what you mean.

I dont think tracking most of the things you track are of any help unless your completely dialled into a goal like competing or high level sport.

Those things above are all I track. Well, the watch does, I occasionally transcribe them into my log. Trying to make a template to make this easier to add every day, as people ask me quite a bit when trying to tailor advice for me.

Keep your life simple your just gona give yourself anxiety and headaches stress about resting heartrate and other things. Coffee increases your heartate. Ive done 99 percent of my life and training tracking the bare minimum at best until the last year. Eat normal foood avoid stupid shit and stupid people. Over analysing your body when thers a millions things going on inside at 24/7 will fry your brain.

Not sure how I gave off that impression bro I'm a bum and live at the park. I don't worry about shit.

Continuous heart rate monitoring from the watch has been invaluable though, I can see the effects of many things I would have never thought of and have changed my habits a lot since I got the watch, which was just after I started logging.

Heart rate is very important and why I got the tracker watch, I'm about to start slamming steriods. Similar stack as yours atcually but probably gonna use MK instead of GH for financial reasons, and using turinabol also but the 500 test and 250 eq is the core of it

I must have misunderstood your original post sorry bro, I thought you were asking how to track protien so thought I'd tell you the issues I ran into when i started doing that, and those sync features are from the app you said you use.

 

[No calves]

Just mean like a fit bit or watch that tracks steps, sleep and heart rate for you. I don't sit down with a pen and paper to do this or anything of that's what you mean.



Those things above are all I track. Well, the watch does, I occasionally transcribe them into my log. Trying to make a template to make this easier to add every day, as people ask me quite a bit when trying to tailor advice for me.



Not sure how I gave off that impression bro I'm a bum and live at the park. I don't worry about shit.

Continuous heart rate monitoring from the watch has been invaluable though, I can see the effects of many things I would have never thought of and have changed my habits a lot since I got the watch, which was just after I started logging.

Heart rate is very important and why I got the tracker watch, I'm about to start slamming steriods. Similar stack as yours atcually but probably gonna use MK instead of GH for financial reasons, and using turinabol also but the 500 test and 250 eq is the core of it

I must have misunderstood your original post sorry bro, I thought you were asking how to track protien so thought I'd tell you the issues I ran into when i started doing that, and those sync features are from the app you said you use.

Nah its all good mate im just saying ive given myself so many sleepless nights overanalysing, i have a fit bit or equivalent but at work thers no way im bringing it here it would get destroyed in one day happen to my last one the work is too dirty and rough for tech like that. I did average at least 20k steps a day at work when i had it here. And i jst use mine for steps at home. I was asking about macro calculations for my daily needs so working out how much calories i need. Ive pretty much eyeballed my training and food up until recently where now i am trial to really dial in @LevButlerov got me sorted for a baseline already Haha everyone uses more test then me thats the most ive ever done. The long term effort and consistency get the results that stay, When do you start your log

 

[vanlife_gymbum]

Haha everyone uses more test then me thats the most ive ever done. The long term effort and consistency get the results that stay, When do you start your log

Haha there's always time to move up! I crashed my test being on methadone for the last 3 years so I started with low test and as soon as I started pinning test all my problems just reversed in like a week so I'm super pro testosterone

I was going to do 400 test and 200 eq after @LevButlerov told me about ratios and reading all the advice in the evo eq community research thread, but the ampules I got are 250mg each and cost me a weeks income so don't want to fuck around and risk losing any so upped test to 500mg to keep the 2:1 ratio.

Today is day 56 of my log and pinning Test E

 

[25homes]

Shoulders workout and some triceps. Plus good log
4x incline bench ab crunches
15,15,12,11

Warmup shoulders
Lateral raises
Warmup sets working sets
2x 12.5kgx15 sets
4x15kgs 20,15,15,13 all sets last couple forced with a little swing but static start on those reps.

Incline dumbell chest press
Warmup sets to working sets
20s,30s,40s.
Work sets
2 sets 50kgs 12,12

Seated alternating front raises
12.5kgs 3 sets all 30 reps total 15 a side. Forced the last couple no matter how long it took to get each rep.

Slight incline dumbell tricep skull crushers SS seater lateral raises same dumbells

Skulls-12.5kgsx15 reps. Laterals x12 reps
Skulls- 12.5x21. Laterals x12
Skulls-12.5x15. Laterals 12 and a couple partials.

Cable Tricep rope pushdowns SS seated rear dumbbell flys

Pushdowns cables are with plates. Assuming 10kgs per plate. Stack goes to 16 plates

80kgx21 flys 12.5kgx15
100kgx19 flys 12.5x20
140x10 flys 12.5x17
140x8 flys 12.5x15

Rear cable machine flys light and controlled. Pinloaded plates goes to 138
3sets 40x 15,15.

Some posing at the end and couple bicep sets for lil pump to pose. Pic from early in workout.

Food.
Pre and post is the same as always. Lcm bars, jam, dates. Preworkout creatine intra carbs. Post CoR protein powder salt added and small banana.

Work meals
3x same
100g rice
130g salmon
30g pineapple
2 dates
Rocket
Onion
Salt added

Nice work on the pics

 

[No calves]

Nice work on the pics

Thanks brother

 

[Pigsy]

Not a stupid question at all. The easiest way to calculate macros for a bulk is to start with maintenance calories, then add 250–400 cals daily as your surplus. A quick estimate for maintenance is 33–35 kcal per kg of body weight for most trained guys, so at 75 kg your baseline is around 2500–2600 kcal, making your starting bulk target about 2800–3000 kcal. That's the low part, add 20% to that if you want to recomp bulk.
check this
https://www.evolutionary.org/forums/pages/bodybuilding-calculators/

Good advice here

 

[LevButlerov]

Good advice here

hope it helps

 

[Pigsy]

hope it helps

You've helped plenty brother

 

[LevButlerov]

You've helped plenty brother

EVO family love your way thanks

 

[No calves]

Training log. Well needed rest yesterday and have been overeating to try battle fatigue ultimately rest and sleep is the main fatigue aid. But anyway finally got to sleep in just past 4am this morning at home. -really fucking good session, ensured good mobility before weights.

Hamstring focus day(rnr only)
Machines on rnr differ to on site.

Adductor machine.
Lots of warmup sets
2working sets heavy at full stack

Seated hamstrings curl
Warmup sets
2x working sets hard as fuck

Seated calf raise
Some lighter high volume work sets
Then some heavy work sets
Bash the calves! They need work

Split squat or lunge. Single leg
12.5kg work sets range from 12-15 reps
Quality reps focus the slow contractions and each leg separately many sets till i felt they were worked well. Didnt count sets

Lying hamstring curl
60x 20 reps
74x8 reps failed next 2 reps
74x8 failed next reps

Pendulum squat plate loaded- never used
Each set gauging what i can do where to contract. Amazing machine i feel my legs exactly how i want to, glutes quad tensions and big ROM
Warmup set no weights
1st set 20kgs
2nd 40kgs
3rd 60kgs
4th 80kgsx10 reps fucking fantastic squat pattern alternative

Barbell rdls
2 working sets
100kgsx12
100kgsx12
These flew up!

Smith machine standing calf raise
3sets
40kgsx12 reps focusing the muscle not rep numbers

Cardio on bike

 

[LevButlerov]

Training log. Well needed rest yesterday and have been overeating to try battle fatigue ultimately rest and sleep is the main fatigue aid. But anyway finally got to sleep in just past 4am this morning at home. -really fucking good session, ensured good mobility before weights.

Hamstring focus day(rnr only)
Machines on rnr differ to on site.

Adductor machine.
Lots of warmup sets
2working sets heavy at full stack

Seated hamstrings curl
Warmup sets
2x working sets hard as fuck

Seated calf raise
Some lighter high volume work sets
Then some heavy work sets
Bash the calves! They need work

Split squat or lunge. Single leg
12.5kg work sets range from 12-15 reps
Quality reps focus the slow contractions and each leg separately many sets till i felt they were worked well. Didnt count sets

Lying hamstring curl
60x 20 reps
74x8 reps failed next 2 reps
74x8 failed next reps

Pendulum squat plate loaded- never used
Each set gauging what i can do where to contract. Amazing machine i feel my legs exactly how i want to, glutes quad tensions and big ROM
Warmup set no weights
1st set 20kgs
2nd 40kgs
3rd 60kgs
4th 80kgsx10 reps fucking fantastic squat pattern alternative

Barbell rdls
2 working sets
100kgsx12
100kgsx12
These flew up!

Smith machine standing calf raise
3sets
40kgsx12 reps focusing the muscle not rep numbers

Cardio on bike

Legs look massive in those pics, big sweep and deep cuts and wide size! That pendulum squat setup is the way to feel it

Keep hitting calves like that every session, they’ll grow thick.

 

[No calves]

Legs look massive in those pics, big sweep and deep cuts and wide size! That pendulum squat setup is the way to feel it

Keep hitting calves like that every session, they’ll grow thick.

Thankyou brother! I took on your advice or one of the other fellow EVO lads on the heavier calves. Going forward ill do a three week split. The 2 weeks im at work the workouts will be the same and when im home on rnr the workouts will be different to take advantage of the machines. Pendulum is my new favourite movement. Closest to a squat sensation ive ever felt

 

[No calves]

Today’s lunch incredible flavours 20 mins prep to plate.

Airfryed chicken
Rice
2 dates
Cucumber
Onion
Pineapple

 

[Allupfromhere]

Training log. Well needed rest yesterday and have been overeating to try battle fatigue ultimately rest and sleep is the main fatigue aid. But anyway finally got to sleep in just past 4am this morning at home. -really fucking good session, ensured good mobility before weights.

Hamstring focus day(rnr only)
Machines on rnr differ to on site.

Adductor machine.
Lots of warmup sets
2working sets heavy at full stack

Seated hamstrings curl
Warmup sets
2x working sets hard as fuck

Seated calf raise
Some lighter high volume work sets
Then some heavy work sets
Bash the calves! They need work

Split squat or lunge. Single leg
12.5kg work sets range from 12-15 reps
Quality reps focus the slow contractions and each leg separately many sets till i felt they were worked well. Didnt count sets

Lying hamstring curl
60x 20 reps
74x8 reps failed next 2 reps
74x8 failed next reps

Pendulum squat plate loaded- never used
Each set gauging what i can do where to contract. Amazing machine i feel my legs exactly how i want to, glutes quad tensions and big ROM
Warmup set no weights
1st set 20kgs
2nd 40kgs
3rd 60kgs
4th 80kgsx10 reps fucking fantastic squat pattern alternative

Barbell rdls
2 working sets
100kgsx12
100kgsx12
These flew up!

Smith machine standing calf raise
3sets
40kgsx12 reps focusing the muscle not rep numbers

Cardio on bike

Nice work brother, looking proper thick mate and the legs a fucking barrels
Bet your glad to get home for a while and relax a little haha.. or at least get a break from the heat lol.

You thought anymore on your next potential cycle design?

 

[No calves]

Nice work brother, looking proper thick mate and the legs a fucking barrels
Bet your glad to get home for a while and relax a little haha.. or at least get a break from the heat lol.

You thought anymore on your next potential cycle design?

Cheers bro! Yea ive managed to get my leg frequency back up and quality sessions with less lower back pain have been coming so has my legs remembering what they once were. Man i finally got a half normal sleep and makes such a difference!

Yeah mate it will be test,EQ and gh. Will play around with numbers when i get there. I de escalate peds this sunday hold low peds for a couple weeks but i do plan to run a much higher test base then ive ever done and adjust eq accordingly

 

[Allupfromhere]

Cheers bro! Yea ive managed to get my leg frequency back up and quality sessions with less lower back pain have been coming so has my legs remembering what they once were. Man i finally got a half normal sleep and makes such a difference!

Yeah mate it will be test,EQ and gh. Will play around with numbers when i get there. I de escalate peds this sunday hold low peds for a couple weeks but i do plan to run a much higher test base then ive ever done and adjust eq accordingly

Nice brother solid! Same stack as im running right now and honestly the best i have felt on any cycle on probably the most progress i have made in the time i have been on.
Eq has allowed me to push my test dose all the way to 1000mg without an ai or estrogen problems, feel like a fucking bull at this dose Bloodwork will be crucial in observing where your test:eq ratio will end up. There is a good community discussion thread on this the reflect how much the ration can differ from one individual to the next.. something to keep in mind big bro. I got a feeling your gonna mutate into a proper monster with the push phase

 

[No calves]

Nice brother solid! Same stack as im running right now and honestly the best i have felt on any cycle on probably the most progress i have made in the time i have been on.
Eq has allowed me to push my test dose all the way to 1000mg without an ai or estrogen problems, feel like a fucking bull at this dose Bloodwork will be crucial in observing where your test:eq ratio will end up. There is a good community discussion thread on this the reflect how much the ration can differ from one individual to the next.. something to keep in mind big bro. I got a feeling your gonna mutate into a proper monster with the push phase

Yeah ive been doing my homework, high test in general will be new to me and eq ive never used to keen as to see what performance looks like. Mate i feel like a fucking bull if i get more then 6hours sleep a night

 

[Allupfromhere]

Yeah ive been doing my homework, high test in general will be new to me and eq ive never used to keen as to see what performance looks like. Mate i feel like a fucking bull if i get more then 6hours sleep a night

Well you look like one full time too haha

 

[LevButlerov]

Today’s lunch incredible flavours 20 mins prep to plate.

Airfryed chicken
Rice
2 dates
Cucumber
Onion
Pineapple

Nice meal high protein

 

[No calves]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

 

[Allupfromhere]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

Broo straigh up killer aesthetics and size

 

[No calves]

Th

Broo straigh up killer aesthetics and size

thankyou brother

 

[LevButlerov]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

Good log close you look ripped and big, 105kgs you're like a pro there @No calves
waiting on bulk log

 

[stevesmi]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

@No calves You look fantastic, man. Without even zooming in on your picture, it looks to me that you have a full six pack and it's looking really tight and hard.

 

[Allupfromhere]

Gonna be one helluva bulk

 

[Mobster]

How's he gonna look even bigger!

 

[No calves]

Appreciate all love fellas, away at work at the moment and peds have been ordered so hopefully arrive by time i fly home so i can kickstart the log

 

[No calves]

@No calves You look fantastic, man. Without even zooming in on your picture, it looks to me that you have a full six pack and it's looking really tight and hard.

Definitely look a bit better in the morning of course, i am very much looking forward to seeing how much i can pack on, peds is the easy part, focus will be filling the gaps body parts wise, training execution and maintaining a surplus

 

[stevesmi]

Definitely look a bit better in the morning of course, i am very much looking forward to seeing how much i can pack on, peds is the easy part, focus will be filling the gaps body parts wise, training execution and maintaining a surplus

The challenge makes it all that much more fun

 

[2Thick]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

You are looking super ripped and super muscular. Great job on this. And it's still so early in this Log to. @No calves

 

[Ulter]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

105 kg is amazing. You are so ripped and low body fat. @No calves It just shows how much muscle you actually have on your frame.

 

[ROIDDERS]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

@No calves Eating in a surplus is fine, but maybe rotate it a little bit where you eat maintenance a couple days a week. And maybe carb cycle a little bit as well.

 

[ceo]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

Bros. You got some thick abs over there. Very tight. I like that men should definitely have abs. @No calves

 

[No calves]

@No calves Eating in a surplus is fine, but maybe rotate it a little bit where you eat maintenance a couple days a week. And maybe carb cycle a little bit as well.

Whats the idea here bro? To not go overboard with surplus maintain better insulin sensitivity?

 

[No calves]

Bros. You got some thick abs over there. Very tight. I like that men should definitely have abs. @No calves

thanks! Been hitting abs twice a week consistently all year and i mean all year. Very simply 3 sets to failure twice a week. Hanging leg raises one day and a cable crunch the other day both start of the workout. Very easy to fill into the session then onto the normal workout. Alot of things i do i got from my last coach and after listening to most of the entire j3 university podcasts on spotify i can see where he got alot of his exact tactics. Waist management and control is emphasised especially as we grow the rest of our bodies more and more It needs to match so now after hearing pros talk about it just reinforces the need

 

[RoySimpson]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

@No calves looking incredible bro!

 

[ROIDDERS]

Whats the idea here bro? To not go overboard with surplus maintain better insulin sensitivity?

the idea is our bodies are made to cycle. its what most athletes do for a reason

 

[ceo]

thanks! Been hitting abs twice a week consistently all year and i mean all year. Very simply 3 sets to failure twice a week. Hanging leg raises one day and a cable crunch the other day both start of the workout. Very easy to fill into the session then onto the normal workout. Alot of things i do i got from my last coach and after listening to most of the entire j3 university podcasts on spotify i can see where he got alot of his exact tactics. Waist management and control is emphasised especially as we grow the rest of our bodies more and more It needs to match so now after hearing pros talk about it just reinforces the need

Bros. I believe you for sure. Those abs are something special.

 

[ballin2504]

So my log has come to a wrap as of sunday almost a week ago.

Currently been eating in a surplus and will hold a couple weeks eating in surplus until my ped stack arrives.

Current bodyweight this morning 1/11/2025. with pre workout food, pre workout drink and fully gym clothed 105.5kgs.

This mornings photo fully fed pre gym. Bulk log will be incoming!!

@No calves looking like it was a success big fella. Can’t wait to see the bulk!