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That is good to hear
Let me know when you need some more
Let me know when you need some more
Your food always looks good bro.
Thanks bro
So the deload week was much needed. The body feels refreshed and my back injury has subsided. Feeling very happy with things. Back to full training as of this afternoon and will have updates flowing again in my updates.
Check-in photos with the coach yesterday and comments
“Bro again very fucking happy
What we’ll do is carb cycle high days Monday, Wednesday Friday, low days EOD
Way more shape through the arms and delts, midsection and lower back again, bro we’re cheering, spot on
”
Check-in photos with the coach yesterday and comments
“Bro again very fucking happy
What we’ll do is carb cycle high days Monday, Wednesday Friday, low days EOD
Way more shape through the arms and delts, midsection and lower back again, bro we’re cheering, spot on
”
LevButlerov
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Deload clearly did its job if the back feels better and you’re fresh again, perfect timing to get back into full sessions. Coach’s feedback says it all, arms and delts showing more shape and midsection tightening up is exactly what you want to hear. Carb cycling setup across the week should keep you full on the big days while leaning you out further.So the deload week was much needed. The body feels refreshed and my back injury has subsided. Feeling very happy with things. Back to full training as of this afternoon and will have updates flowing again in my updates.
Check-in photos with the coach yesterday and comments
“Bro again very fucking happy
What we’ll do is carb cycle high days Monday, Wednesday Friday, low days EOD
Way more shape through the arms and delts, midsection and lower back again, bro we’re cheering, spot on
View attachment 124992View attachment 124993View attachment 124994
Thanks heaps mate. Really appreciate your comments every update I have
LevButlerov
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I hope you get back into it more
EVO family support!
Here is my current pre work out meal I have each day.
486kcals, 46g P, 61g C, 6g F
140g Cooked chicken
150g Cooked rice
80g Pineapple in juice
486kcals, 46g P, 61g C, 6g F
140g Cooked chicken
150g Cooked rice
80g Pineapple in juice
So the deload week was much needed. The body feels refreshed and my back injury has subsided. Feeling very happy with things. Back to full training as of this afternoon and will have updates flowing again in my updates.
Check-in photos with the coach yesterday and comments
“Bro again very fucking happy
What we’ll do is carb cycle high days Monday, Wednesday Friday, low days EOD
Way more shape through the arms and delts, midsection and lower back again, bro we’re cheering, spot on
View attachment 124992View attachment 124993View attachment 124994
Looking good bro, keep it going.
Nice meal.
LevButlerov
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Clean pre workout meal, solid balance with enough carbs for fuel and just the right amount of protein for recovery. Pineapple adds quick sugars and enzymes that help digestion too. You’ll get great pumps and energy from that setup.
We are back to full training again and it has been really good to get back into the swing of things and lifting some semi reasonable weight. As expected, I lost a few reps coming out of a deload and with legs I keep the weight down just to manage my back.
We have reached a goal of mine set up from the start with my coach and I am now down 30kgs from when i started. Huge changes made for the better. Next goal in site is to hit the under 100kg mark which i havent been since my teens. Not far away from that one either.
Reta is working a treat and keep appetite at a minimum with no food noise, this peptide has been a wonder drug and so glad i am able to take it on this journey.
I have some BCP157 and TB500 on the way and we are going to start incorporating that into my stack.
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 10
77.5kgs x 10
77.5kgs x 10
- Incline Dumbbell Press
45kgs x 4
45kgs x 4
45kg x 4
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 9
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 9
37.5kgs x 9
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Single Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
- Underhand Cable Row
85kg x 9
85kg x 9
85kg x 9
- Cable Pullover
65kg x 10
65kg x 10
65kg x 10
- Superset
Ez Bar Spider Curl
40kg x 6
40kg x 6
40kg x 6
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 10
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
150kg x 10 (rest pause)
150kg x 8
150kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 1
70kg x 8 (drop set)
- Dumbbell Romanian Deadlift
20kg x 10
20kg x 10
20kg x 10
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 10
Superset
- Dumbbell Shoulder Press
35kg x 6
35kg x 6
- Cable Upright Row
65kg x 12
65kg x 12
65kg x 10
- Shoulder Width Overhand Tricep Extension
85kg x 10 (rest pause)
85kg x 10
85kg x 10
85kg x 10
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
90kg x 10
90kg x 10
90kg x 10
- Upper Back Bias Pulldown
75kg x 10
75kg x 10
75kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 10
77.5kg x 10
77.5kg x 10
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
We have reached a goal of mine set up from the start with my coach and I am now down 30kgs from when i started. Huge changes made for the better. Next goal in site is to hit the under 100kg mark which i havent been since my teens. Not far away from that one either.
Reta is working a treat and keep appetite at a minimum with no food noise, this peptide has been a wonder drug and so glad i am able to take it on this journey.
I have some BCP157 and TB500 on the way and we are going to start incorporating that into my stack.
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 10
77.5kgs x 10
77.5kgs x 10
- Incline Dumbbell Press
45kgs x 4
45kgs x 4
45kg x 4
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 9
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 9
37.5kgs x 9
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Single Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
- Underhand Cable Row
85kg x 9
85kg x 9
85kg x 9
- Cable Pullover
65kg x 10
65kg x 10
65kg x 10
- Superset
Ez Bar Spider Curl
40kg x 6
40kg x 6
40kg x 6
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 10
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
150kg x 10 (rest pause)
150kg x 8
150kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 1
70kg x 8 (drop set)
- Dumbbell Romanian Deadlift
20kg x 10
20kg x 10
20kg x 10
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 10
Superset
- Dumbbell Shoulder Press
35kg x 6
35kg x 6
- Cable Upright Row
65kg x 12
65kg x 12
65kg x 10
- Shoulder Width Overhand Tricep Extension
85kg x 10 (rest pause)
85kg x 10
85kg x 10
85kg x 10
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
90kg x 10
90kg x 10
90kg x 10
- Upper Back Bias Pulldown
75kg x 10
75kg x 10
75kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 10
77.5kg x 10
77.5kg x 10
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
LevButlerov
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please get new pics of your pose @Oldmanchops just do a double bi please
Great to see you back to full training and hitting solid weights again while managing the back smartly. Dropping 30kg is huge progress and closing in on under 100kg is a massive milestone, you can tell the consistency is paying off.
The sessions look perfectly structured across push, pull, and legs with good use of rest-pause and steady progression. Keep cardio where it is while retatrutide holds appetite down, and once BPC157 and TB500 start, expect recovery and joint comfort to jump fast, which will let you push harder into the next phase.
@Oldmanchops Seems like you definitely have trimmed up. Make sure you get some pictures though where you're shaved. It really does make a difference.
is that Italy or new zealand tatted up on your calf? i can't tell lol. look like NZ if i had to guess which is pretty cool stuff @Oldmanchops
mixing up pulling and cardio on a split is a good idea. @Oldmanchops Usually on pulling days. You have enough energy to hit cardio hard but I still like to hit cardio on leg day two just to exhaust the muscles.
It’s NZ bro
@Oldmanchops very nice job on the Supersets. That is a really good thing to add to your workouts, especially with your goals and your physique. I think you'll benefit greatly from doing them.
bros you pumping the iron with some good exercises. i like it a lot. i like the leg training. mixing the curls and then the deadlifts is good on leg day. a lot of people don't do deads on leg day @Oldmanchops
i figured that. looks like Italy too
@Oldmanchops Good updates....looking awesome........
@Oldmanchops nice update man looks like you’re getting some good training in. Let’s see some flexing poses to see if there’s been some muscle put on. It’s hard to tell when you’re just standing there
Here is my current high day breakfast, this is one of my fav meals at the moment. Currently eating this every other day.
482kcals, 49g P, 36g C, 15g F
2x weetbix
160g High Protein Vanilla Yoghurt
80g Almond Milk
30g Protein Powder
50g Strawberries
20g Almond Spread
482kcals, 49g P, 36g C, 15g F
2x weetbix
160g High Protein Vanilla Yoghurt
80g Almond Milk
30g Protein Powder
50g Strawberries
20g Almond Spread
LevButlerov
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good breakfast, how about some macros on it?
Another good week back in the gym hitting all sessions and cardio. Really enjoying my training at the moment. My back is still giving me a few issues but managing it with recovery and stretching each morning.
We have introduced some new peptides in this week to help with recovery.
BCP157 - 250mcg AM & PM
TB500 - 2.5mg weekly over two doses
DSIP - 250mcg nightly
Hoping to see some nice effects with these to improve my recovery and general health. If anyone has any other peptide recommendations I’m all ears.
We are also increasing RETA to 0.5mg weekly, spilt in two doses.
Having some digestion issues and are implementing the below to help with this,
1 whole lemon juiced
15g L-GLutamine
2tbsp Apple Cider Vinegar
1scoop Athlyte by Day1
250ml Water
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 12
77.5kgs x 12
77.5kgs x 12
- Incline Dumbbell Press
37.5kgs x 8
37.5kgs x 8
37.5kg x 8
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 9
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 9
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Single Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
- Underhand Cable Row
90kg x 8
90kg x 8
90kg x 8
- Cable Pullover
75kg x 10
75kg x 8
75kg x 8
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 7
Ez Bar Cable Curl
65kg x 10
65kg x 10
65kg x 10
LEGS (still keeping low)
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
160kg x 10 (rest pause)
160kg x 8
160kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 10
75kg x 8 (drop set)
- Dumbbell Romanian Deadlift
25kg x 10
25kg x 10
25kg x 10
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 12
Superset
- Dumbbell Shoulder Press
35kg x 7
35kg x 6
- Cable Upright Row
70kg x 12
70kg x 12
70kg x 10
- Shoulder Width Overhand Tricep Extension
90kg x 10 (rest pause)
90kg x 8
90kg x 9
90kg x 9
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down Bench Assisted
100kg x 8
100kg x 8
100kg x 8
- Upper Back Bias Pulldown
75kg x 10
75kg x 10
75kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 10
77.5kg x 10
77.5kg x 10
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
Now for the photos, as requested some posing photos, I've never posed in my life so please don't come at me for my terrible technique haha
We have introduced some new peptides in this week to help with recovery.
BCP157 - 250mcg AM & PM
TB500 - 2.5mg weekly over two doses
DSIP - 250mcg nightly
Hoping to see some nice effects with these to improve my recovery and general health. If anyone has any other peptide recommendations I’m all ears.
We are also increasing RETA to 0.5mg weekly, spilt in two doses.
Having some digestion issues and are implementing the below to help with this,
1 whole lemon juiced
15g L-GLutamine
2tbsp Apple Cider Vinegar
1scoop Athlyte by Day1
250ml Water
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 12
77.5kgs x 12
77.5kgs x 12
- Incline Dumbbell Press
37.5kgs x 8
37.5kgs x 8
37.5kg x 8
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 9
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 9
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Single Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
- Underhand Cable Row
90kg x 8
90kg x 8
90kg x 8
- Cable Pullover
75kg x 10
75kg x 8
75kg x 8
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 7
Ez Bar Cable Curl
65kg x 10
65kg x 10
65kg x 10
LEGS (still keeping low)
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
160kg x 10 (rest pause)
160kg x 8
160kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 10
75kg x 8 (drop set)
- Dumbbell Romanian Deadlift
25kg x 10
25kg x 10
25kg x 10
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 12
Superset
- Dumbbell Shoulder Press
35kg x 7
35kg x 6
- Cable Upright Row
70kg x 12
70kg x 12
70kg x 10
- Shoulder Width Overhand Tricep Extension
90kg x 10 (rest pause)
90kg x 8
90kg x 9
90kg x 9
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down Bench Assisted
100kg x 8
100kg x 8
100kg x 8
- Upper Back Bias Pulldown
75kg x 10
75kg x 10
75kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 10
77.5kg x 10
77.5kg x 10
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
Now for the photos, as requested some posing photos, I've never posed in my life so please don't come at me for my terrible technique haha
Yummo
Looking bigger man
LevButlerov
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You look bigger and thicker in those new photos, especially through the arms and shoulders. The strength across presses and rows reflects it too, and the posing actually helps highlight the roundness in your upper body.
The recovery stack is spot on with BPC, TB, and DSIP together, and bumping retatrutide to 0.5 mg split will give steadier appetite and cleaner digestion. Keep the lemon and vinegar mix away from solid meals by at least 20 minutes so it works on the gut without upsetting it.
Thanks @LevButlerov appreciate it.
The digestion drink is for first thing once I wake up. Usually don’t consume any food for about 3hrs after I get up
LevButlerov
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As long as the drink is working for you, keep going
@Oldmanchops your conditioning looks pretty damn good if you ask me. I can see the improvements, especially in your back and your delts.
bros i like it. Your physique is improving each time you update us. Look like your back coming into shape. @Oldmanchops
this is a good workout. @Oldmanchops It looks like you're developing some good V shape to your frame, so the pushing split is definitely a good option.
The biceps look incredible if you want me to be honest. You also have a good physique being developed. Keep up the consistency that's going to be the key. @Oldmanchops
Sundays mean one thing after legs and that’s prep day to get me started for the week to come.
I prep my breakfast for the next couple of days, cook up my chicken mince pasta, prep my chicken and rice for my pre work out meal, portion up my steak for dinner and then always have two ninja creams prepped. Takes a total of about 2hrs and is a life saver not having to worry about my meals for the week.
I prep my breakfast for the next couple of days, cook up my chicken mince pasta, prep my chicken and rice for my pre work out meal, portion up my steak for dinner and then always have two ninja creams prepped. Takes a total of about 2hrs and is a life saver not having to worry about my meals for the week.
LevButlerov
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perfect prep I love that food
You are all sorted there man
.
Another solid week training again this week. Hitting some good numbers and progression is being made over some of my lifts.
Started to notice I am recovering better after the implementation of the BCP & TB, which has been a great. Sleep has improved slightly with the DSIP getting more REM sleep even if I am still only sleeping on average 6hrs per night.
Cardio is still being pushed and also completing on average 140000 steps per day.
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 12
77.5kgs x 12
77.5kgs x 12
- Incline Dumbbell Press
37.5kgs x 8
37.5kgs x 8
37.5kg x 8
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 10
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Single Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
- Underhand Cable Row
95kg x 8
95kg x 8
95kg x 8
- Cable Pullover
80kg x 10
80kg x 8
80kg x 8
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 7
Ez Bar Cable Curl
65kg x 12
65kg x 12
65kg x 12
LEGS (still keeping low)
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
160kg x 10 (rest pause)
160kg x 10
160kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 10
75kg x 9 (drop set)
- Dumbbell Romanian Deadlift
25kg x 12
25kg x 12
25kg x 12
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 12
Superset
- Dumbbell Shoulder Press
35kg x 7
35kg x 7
- Cable Upright Row
70kg x 12
70kg x 12
70kg x 12
- Shoulder Width Overhand Tricep Extension
90kg x 10 (rest pause)
90kg x 8
90kg x 10
90kg x 10
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down Bench Assisted
100kg x 10
100kg x 10
100kg x 10
- Upper Back Bias Pulldown
80kg x 10
80kg x 10
80kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 12
77.5kg x 12
77.5kg x 12
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
Started to notice I am recovering better after the implementation of the BCP & TB, which has been a great. Sleep has improved slightly with the DSIP getting more REM sleep even if I am still only sleeping on average 6hrs per night.
Cardio is still being pushed and also completing on average 140000 steps per day.
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 12
77.5kgs x 12
77.5kgs x 12
- Incline Dumbbell Press
37.5kgs x 8
37.5kgs x 8
37.5kg x 8
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 10
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Single Arm Machine Row
100kg x 15
100kg x 15
100kg x 15
- Underhand Cable Row
95kg x 8
95kg x 8
95kg x 8
- Cable Pullover
80kg x 10
80kg x 8
80kg x 8
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 7
Ez Bar Cable Curl
65kg x 12
65kg x 12
65kg x 12
LEGS (still keeping low)
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
160kg x 10 (rest pause)
160kg x 10
160kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 10
75kg x 9 (drop set)
- Dumbbell Romanian Deadlift
25kg x 12
25kg x 12
25kg x 12
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 12
Superset
- Dumbbell Shoulder Press
35kg x 7
35kg x 7
- Cable Upright Row
70kg x 12
70kg x 12
70kg x 12
- Shoulder Width Overhand Tricep Extension
90kg x 10 (rest pause)
90kg x 8
90kg x 10
90kg x 10
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down Bench Assisted
100kg x 10
100kg x 10
100kg x 10
- Upper Back Bias Pulldown
80kg x 10
80kg x 10
80kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 12
77.5kg x 12
77.5kg x 12
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
Attachments
LevButlerov
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Strong week logged, big lifts and perfect balance across push pull legs. Recovery gains from BPC and TB sound on point and the DSIP helping sleep even at 6 hours is solid progress.
Brother you are doing well and your body is showing it by getting stronger and leaner, well done!
Here is my high carb day dinner, this is on rotation every other day. Really enjoying this meal of late.
621kcals, 55g P, 55g C, 21g F
130g Eye Fillet
150g Cooked Rice
50g Asparagus
50g Avocado
1x Large Egg
621kcals, 55g P, 55g C, 21g F
130g Eye Fillet
150g Cooked Rice
50g Asparagus
50g Avocado
1x Large Egg
LevButlerov
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Head Moderator
Raptor Labs VIP
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Clean dinner @Oldmanchops and honestly I wouldn't call it high carb
love the medium steak though.
@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy
Thanks @LevButlerov you are right it’s not a high carb meal itself, it’s just what I have on my high carb dayClean dinner @Oldmanchops and honestly I wouldn't call it high carb
love the medium steak though.
@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy
Solid workouts bro! And looking fantastic too! The bpc/tb i found was a significant increase in recovery too
Love the look of that meal brother clean as a whistle! And ticks every box
Thanks brother for the message. Appreciate your supportSolid workouts bro! And looking fantastic too! The bpc/tb i found was a significant increase in recovery too
Love the look of that meal brother clean as a whistle! And ticks every box
LevButlerov
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Looks just like my dinner tonight bro
Great taste you have bro
Where's the carbs?? Lol
Looks great. Healthy and fresh. Can tell that's a good egg there.
Another solid week in the gym for myself. Really happy with my consistency and progression over all lifts. Hit a PB on the hack squat doing 140kg x8 for 3 sets. Back is in a great spot at the moment and not feeling any issues whatsoever. TB500 & BCP157 really doing there thing here with my injury. Will keep this protocol in place for the foreseeable future.
Coach is super happy with everything, "Everything is looking super solid here especially with scale weight dropping and gym performance increasing all this means we're building muscle and losing body fat"
This week we will be starting a new training phase so look out for next week's updates on new exercises.
Cardio has changed to 20mins on training days and 40mins on rest days.
Training Updates :
PUSH A + 20mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 15
77.5kgs x 15
77.5kgs x 15
- Incline Dumbbell Press
40kgs x 7
40kgs x 7
40kgs x 7
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 10
70kgs x 10
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
40kgs x 10 (rest pause)
40kgs x 8
40gs x 8
40kgs x 8
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 20mins @ 132bpm
- Single Arm Machine Row
120kg x 12
120kg x 12
120kg x 12
- Underhand Cable Row
95kg x 8
95kg x 8
95kg x 8
- Cable Pullover
80kg x 10
80kg x 9
80kg x 9
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 7
Ez Bar Cable Curl
65kg x 12
65kg x 12
65kg x 12
LEGS (still keeping low)
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
140kg x 8
140kg x 8
140kg x 8 (PB set)
- Leg Press
180kg x 10 (rest pause)
180kg x 10
180kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 10
75kg x 9 (drop set)
- Dumbbell Romanian Deadlift
25kg x 12
25kg x 12
25kg x 12
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 20mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 12
Superset
- Dumbbell Shoulder Press
35kg x 7
35kg x 7
- Cable Upright Row
70kg x 12
70kg x 12
70kg x 12
- Shoulder Width Overhand Tricep Extension
90kg x 10 (rest pause)
90kg x 8
90kg x 10
90kg x 10
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 20min Cardio @ 132bpm
- Single Arm Lat Pull Down Bench Assisted
100kg x 10
100kg x 10
100kg x 10
- Upper Back Bias Pulldown
85kg x 10
85kg x 10
85kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 12
77.5kg x 12
77.5kg x 12
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
Coach is super happy with everything, "Everything is looking super solid here especially with scale weight dropping and gym performance increasing all this means we're building muscle and losing body fat"
This week we will be starting a new training phase so look out for next week's updates on new exercises.
Cardio has changed to 20mins on training days and 40mins on rest days.
Training Updates :
PUSH A + 20mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 15
77.5kgs x 15
77.5kgs x 15
- Incline Dumbbell Press
40kgs x 7
40kgs x 7
40kgs x 7
- Converging Chess Press
100kgs x 10
100kgs x 10
100kgs x 10
- Machine Shoulder Press
70kgs x 10
70kgs x 10
70kgs x 10
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
40kgs x 10 (rest pause)
40kgs x 8
40gs x 8
40kgs x 8
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 20mins @ 132bpm
- Single Arm Machine Row
120kg x 12
120kg x 12
120kg x 12
- Underhand Cable Row
95kg x 8
95kg x 8
95kg x 8
- Cable Pullover
80kg x 10
80kg x 9
80kg x 9
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 7
Ez Bar Cable Curl
65kg x 12
65kg x 12
65kg x 12
LEGS (still keeping low)
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
140kg x 8
140kg x 8
140kg x 8 (PB set)
- Leg Press
180kg x 10 (rest pause)
180kg x 10
180kg x 10
- Leg Extension
85kg x 10
85kg x 10
85kg x 10
75kg x 9 (drop set)
- Dumbbell Romanian Deadlift
25kg x 12
25kg x 12
25kg x 12
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 20mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 12
Superset
- Dumbbell Shoulder Press
35kg x 7
35kg x 7
- Cable Upright Row
70kg x 12
70kg x 12
70kg x 12
- Shoulder Width Overhand Tricep Extension
90kg x 10 (rest pause)
90kg x 8
90kg x 10
90kg x 10
- Close Grip Machine Press
100kg x 10
100kg x 10
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 20min Cardio @ 132bpm
- Single Arm Lat Pull Down Bench Assisted
100kg x 10
100kg x 10
100kg x 10
- Upper Back Bias Pulldown
85kg x 10
85kg x 10
85kg x 10
- Close Grip Cable Row
100kg x 8
100kg x 8
100kg x 8
- Overhand Chest Supported Row
100kg x 10
100kg x 10
100kg x 10
- Reverse Pec Dec
77.5kg x 12
77.5kg x 12
77.5kg x 12
- Cable Rope Hammer Curls
70kg x 10
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
12kg x 12
12kg x 12
- Single Arm Preacher Curl Negative for time
12kg - 20sec
12kg - 20sec
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
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EVO V.I.P.
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You look lean and strong in those pics, legs especially showing dense detail and vascularity. 140kg hacks for 8s across 3 sets is serious progress.
Good consistency all week, TB500 and BPC157 is going to completely recover you I bet.
New meal added for my lower carb days.
311kcals, 47g P, 17g C, 7g F
150g Cooked Chicken Breast
100g Mixed Salad
75g Bell Peppers
150g Watermelon
311kcals, 47g P, 17g C, 7g F
150g Cooked Chicken Breast
100g Mixed Salad
75g Bell Peppers
150g Watermelon
Awesome looking meal bro, and a solid option for a low carb day too with plenty of protein
StoryOfTheProphet
Suspended February 2026
Yeh your starting to look scary. LOL.
Very very impressed!
Very very impressed!
Thanks sir, appreciate your support as always
How dose the watermelon go with that? Good or a little funny?
It’s actually really good, it gives it a little dressing so it’s not super dry
LevButlerov
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tasty meal but pic all blurry strange, why? @Oldmanchops
LevButlerov
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only for me maybe
Hello Evo Family.
I have finally cracked under the 100kgs mark last week, today we are sitting at 98.9kg. This has taken 18months on of hard work and sticking to a plan. If you are on the fence about getting a coach, please please do and invest in one. It makes everything so much easier and the progress will happen much faster than winging it.
Here are last week's sessions. We have moved onto Phase 101 now with a range of new exercises for this phase. Very happy with the change up of exercises and we put in some work over the week to start off strong.
Coaches checkin notes, "Keeping all food the same along with cardio and steps. The weekly changes have been fucking hectic, and there is still a lot more we can do on my end strategy wise"
Cardio is now 2x40min 5x20mins all on the Ski Erg. Steps still at 14000 daily.
Upper, strength focused
Incline Db Chest Press
40kg x 8
40kg x 8
40kg x 6
Pull Ups
10x
8x
8x
8x
Smith Machine Bent Over Row
80kgs x 8
80kgs x 8
80kgs x 8
80kgs x 8
Incline Cable Fly
30kgs x 15
30kgs x 15
30kgs x 12
Cable Lateral Raise
7.5kg x 15
7.5kg x 12
12.5kg x 8
12.5kg x 8
Cable Overhead Tricep Extension
30kgs x 10
30kgs x 8
30kgs x 8
30kgs x 8
Single Arm Cable Curl
12.5kgs x 10
12.5kgs x 10
12.5kgs x 10
12.5kgs x 10
Lower, Strength focused
Lying Leg Curl
50kgs x 12
50kgs x 12
50kgs x 12
Hack Squat
100kgs x 10
140kgs x 8
160kgs x 4
Barbell RDL
60kgs x 8
60kgs x 8
70kgs x 7
Leg Extension
80kgs x10
80kgs x10
80kgs x10
80kgs x10
Standing Calf Raise
110kgs x 10
110kgs x 10
110kgs x 10
110kgs x 10
Pull
Wide Grip Lat Pull Down
50kgs x 15
60kgs x 12
60kgs x 12
60kgs x 12
Chest Supported T Bar Row
60kgs x 10
60kgs x 10
60ks x 8
Neutral Grip Cable Row
70kgs x 9
70kgs x 7
70kgs x 12
Chest Supported Cable Real Delt Fly
7.5kgs x 12
7.5kgs x 10
5kgs x 12
5kgs x 12
Machine Shrug
100kgs x 10
100kgs x 10
Ez Bar Cable Curl
25kgs x 10
25kgs x 8
25kgs x 12
Machine Preacher Curl
35kgs x 12
35kgs x 10
25kgs x 10
Push
Flat DB Press
35kgs x13
35kgs x 12
35kgs x 9
Machine Shoulder Press
40kgs x 10
40kgsx 8
40kgs x 11
Incline Db Fly, with bottom rep ROM
10kgs x 10
10kgs x 10
Chest Supported DB Lateral Raise
12.5kgs x 10
12.5kgs x 10
12.5kgs x 10
Over Tricep Extension
30kgs x 10
30kgs x 10
30kgs x 10
Cable Tricep Kickback
10kgs x 12
10kgs x 12
10kgs x 11
10kgs x 10
Lower
Seated Leg Curl
70kgs x 10
70kgs x 10
70kgs x 10
70kgs x 9
Leg Press
120kgs x 12
120kgs x 10
120kgs x 8
DB Bulgarian Split Squat
20kgs x 8
20kgs x 8
Leg Extension
80kgs x 10
80kgs x 10
80kgs x 10
80kg x 9
Machine Hip Addduction
30kgs x 12
30kgs x 12
30kgs x 12
Machine Hip Thrust
20kgs x 12
20kgs x 12
20kgs x 12
Standing Calf Raise
110kgs x 12
110kgs x 12
110kgs x 12
110kgs x 12
I have finally cracked under the 100kgs mark last week, today we are sitting at 98.9kg. This has taken 18months on of hard work and sticking to a plan. If you are on the fence about getting a coach, please please do and invest in one. It makes everything so much easier and the progress will happen much faster than winging it.
Here are last week's sessions. We have moved onto Phase 101 now with a range of new exercises for this phase. Very happy with the change up of exercises and we put in some work over the week to start off strong.
Coaches checkin notes, "Keeping all food the same along with cardio and steps. The weekly changes have been fucking hectic, and there is still a lot more we can do on my end strategy wise"
Cardio is now 2x40min 5x20mins all on the Ski Erg. Steps still at 14000 daily.
Upper, strength focused
Incline Db Chest Press
40kg x 8
40kg x 8
40kg x 6
Pull Ups
10x
8x
8x
8x
Smith Machine Bent Over Row
80kgs x 8
80kgs x 8
80kgs x 8
80kgs x 8
Incline Cable Fly
30kgs x 15
30kgs x 15
30kgs x 12
Cable Lateral Raise
7.5kg x 15
7.5kg x 12
12.5kg x 8
12.5kg x 8
Cable Overhead Tricep Extension
30kgs x 10
30kgs x 8
30kgs x 8
30kgs x 8
Single Arm Cable Curl
12.5kgs x 10
12.5kgs x 10
12.5kgs x 10
12.5kgs x 10
Lower, Strength focused
Lying Leg Curl
50kgs x 12
50kgs x 12
50kgs x 12
Hack Squat
100kgs x 10
140kgs x 8
160kgs x 4
Barbell RDL
60kgs x 8
60kgs x 8
70kgs x 7
Leg Extension
80kgs x10
80kgs x10
80kgs x10
80kgs x10
Standing Calf Raise
110kgs x 10
110kgs x 10
110kgs x 10
110kgs x 10
Pull
Wide Grip Lat Pull Down
50kgs x 15
60kgs x 12
60kgs x 12
60kgs x 12
Chest Supported T Bar Row
60kgs x 10
60kgs x 10
60ks x 8
Neutral Grip Cable Row
70kgs x 9
70kgs x 7
70kgs x 12
Chest Supported Cable Real Delt Fly
7.5kgs x 12
7.5kgs x 10
5kgs x 12
5kgs x 12
Machine Shrug
100kgs x 10
100kgs x 10
Ez Bar Cable Curl
25kgs x 10
25kgs x 8
25kgs x 12
Machine Preacher Curl
35kgs x 12
35kgs x 10
25kgs x 10
Push
Flat DB Press
35kgs x13
35kgs x 12
35kgs x 9
Machine Shoulder Press
40kgs x 10
40kgsx 8
40kgs x 11
Incline Db Fly, with bottom rep ROM
10kgs x 10
10kgs x 10
Chest Supported DB Lateral Raise
12.5kgs x 10
12.5kgs x 10
12.5kgs x 10
Over Tricep Extension
30kgs x 10
30kgs x 10
30kgs x 10
Cable Tricep Kickback
10kgs x 12
10kgs x 12
10kgs x 11
10kgs x 10
Lower
Seated Leg Curl
70kgs x 10
70kgs x 10
70kgs x 10
70kgs x 9
Leg Press
120kgs x 12
120kgs x 10
120kgs x 8
DB Bulgarian Split Squat
20kgs x 8
20kgs x 8
Leg Extension
80kgs x 10
80kgs x 10
80kgs x 10
80kg x 9
Machine Hip Addduction
30kgs x 12
30kgs x 12
30kgs x 12
Machine Hip Thrust
20kgs x 12
20kgs x 12
20kgs x 12
Standing Calf Raise
110kgs x 12
110kgs x 12
110kgs x 12
110kgs x 12
Attachments
LevButlerov
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You look much leaner in that pic
dropping under 100kg is a huge milestone after 18 months of work. Like a new man! @Nimble brick Training volume is good, 140kg hacks are strong!
but time to up the cardio
@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki
Can see some definition starting to show through, youve got some massive triceps peaking out there
Yeah triceps are probably one of my strongest features
Very underrated is cardioYou look much leaner in that pic
Training volume is good, 140kg hacks are strong!
but time to up the cardio
@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki
Im actually noticing the more I do it I am enjoying it and im doing more and more
I’m really enjoying the cardio atm as well. Taken me a while to get use to it. I usually get mine out of the way first thing in the morning when I wake up and then do my weights training in the arvo
The hair will be coming off soon, done it before and couldn’t stand the itchiness. Will need some MT2 for my pale ass alsoLooking awesome brother! Trim the hair and you get 10% leaner guaranteed
Yess the grow back is annoying can confirmThe hair will be coming off soon, done it before and couldn’t stand the itchiness. Will need some MT2 for my pale ass also
Damn bro you don't look like any kinda old man I've ever seen. Great work with the training! I like your programming
I’m 40, so technically I’m old haha
StoryOfTheProphet
Suspended February 2026
I learnt it from Oscar Arden who taught Kai Greene; even in offseason. Speeds up metabolism etc.
Very good for cardiovascular too.
40 is just the beginning, I see plenty of jacked 50+ year olds40 was old when i was in my 20s, now im close to 40 i dont think its old anymore
Congrats bro on getting under 100kg!
Nah bro u still a spring chicken! Check back with us in your 80's!
You not one of those jacked 50 year old with a freaky rig are ya
hahaha for sure bro i reckon im gonna push it until im 45 then will probably move towards performance and functional style training to keep me fit and mobile as i get older
Hahaha nah, im in my early thirties, but I will be one of those jacked 50 year olds its my goalYou not one of those jacked 50 year old with a freaky rig are ya
Yeah there is a fella at my gym just turned 60 and he would easily pass for early 40s for sure. Still jacked but not masive just looks super fit and strong. Bloke is still repping 120kg bench too lol
I have been researching a bunch of peptides for anti aging too, I want to get into that, a very exciting world out there
Gh and klow brother
Ah forget that. Keep lifting heavy as you can as u get older!You not one of those jacked 50 year old with a freaky rig are ya
Hahahaha love that brother just keep the pedal to the metal
I like lifting heavy! It makes u feel alive!Hahahaha love that brother just keep the pedal to the metal
Thanks brother
Ah that makes sense. I'm 40 too, but it the grand scheme, not that old. I was gonna say for an old man atleast your body hair hasn't turned grey. I'm already getting some on my chest and a couple on my head lol
Mate you should see my beard, half silver now! Mrs loves it tho
Yea same here haha. I guess we're on our way to silver fox status haha. Keep the training up and you're a shoe in!Mate you should see my beard, half silver now! Mrs loves it tho
Another new low day meal, really enjoying this one in the rotation
507Kcals, 46g P, 18g C, 25g F
4x Large Eggs
100g Smoked Salmon
1x Slice Sourdough
30g Sauerkraut
30g Kimchi
507Kcals, 46g P, 18g C, 25g F
4x Large Eggs
100g Smoked Salmon
1x Slice Sourdough
30g Sauerkraut
30g Kimchi
Sour kraut and Kimchi. No kisses for you bro lol.Another new low day meal, really enjoying this one in the rotation
507Kcals, 46g P, 18g C, 25g F
4x Large Eggs
100g Smoked Salmon
1x Slice Sourdough
30g Sauerkraut
30g Kimchi
View attachment 139464
Those are some nice lookn eggs. Farm fresh?
Well done brother, now you really are getting on with it
. Keep winning.
Thanks brotherWell done brother, now you really are getting on with it
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Tasty and high protein mealAnother new low day meal, really enjoying this one in the rotation
507Kcals, 46g P, 18g C, 25g F
4x Large Eggs
100g Smoked Salmon
1x Slice Sourdough
30g Sauerkraut
30g Kimchi
View attachment 139464
on the iron chef level@waggat @Yuri @rizzlekdizzle @Grumpy
Hello Evo friends,
What a week in the gym i have had. Absolutely loving every session atm and really putting in some work with this new block that the coach has programmed.
Appetite is hold well on the calories and the reta is clearly doing its thing. Test, Mast & GH is really such a great combo and i feel is working really well for me at the current doses we are running.
Coaches update from check-in - "Loving the shape we're seeing come through from the midsection into the lats and shoulders into the arms. We are keeping everything the same this week. No changes to be made. However in saying that you can have one off plan meal a week just make sure that it is had on a training day. Keep up the great work. I can see how hard you are pushing and the physique is starting to come along nicely"
Upper, strength focused
Incline Db Chest Press
40kg x 8
40kg x 8
40kg x 8
Pull Ups
10x
10x
9x
8x
Smith Machine Bent Over Row
80kgs x 8
80kgs x 8
80kgs x 8
80kgs x 8
Incline Cable Fly
30kgs x 15
30kgs x 15
30kgs x 14
Cable Lateral Raise
7.5kg x 15
7.5kg x 15
12.5kg x 10
12.5kg x 8
Cable Overhead Tricep Extension
30kgs x 10
30kgs x 10
30kgs x 10
30kgs x 9
Single Arm Cable Curl
15kgs x 10
15kgs x 10
15kgs x 10
15kgs x 10
Lower, Strength focused
Lying Leg Curl
60kgs x 12
60kgs x 12
60kgs x 12
Hack Squat
100kgs x 12
140kgs x 10
160kgs x 6
Barbell RDL
70kgs x 8
70kgs x 8
70kgs x 7
Leg Extension
85kgs x10
85kgs x10
85kgs x10
85kgs x10
Standing Calf Raise
115kgs x 10
115kgs x 10
115kgs x 10
115kgs x 10
Pull
Wide Grip Lat Pull Down
60kgs x 12
60kgs x 12
60kgs x 12
60kgs x 12
Chest Supported T Bar Row
60kgs x 10
60kgs x 10
60ks x 9
Neutral Grip Cable Row
75kgs x 9
75kgs x 9
75kgs x 9
Chest Supported Cable Real Delt Fly
7.5kgs x 12
7.5kgs x 10
5kgs x 12
5kgs x 12
Machine Shrug
110kgs x 10
110kgs x 10
Ez Bar Cable Curl
25kgs x 12
25kgs x 12
25kgs x 12
Machine Preacher Curl
35kgs x 12
35kgs x 12
35kgs x 12
Push
Flat DB Press
35kgs x 15
35kgs x 15
35kgs x 12
Machine Shoulder Press
40kgs x 10
40kgsx 8
40kgs x 12
Incline Db Fly, with bottom rep ROM
10kgs x 12
10kgs x 12
Chest Supported DB Lateral Raise
12.5kgs x 12
12.5kgs x 12
12.5kgs x 12
Over Tricep Extension
35kgs x 10
35kgs x 10
35kgs x 10
Cable Tricep Kickback
10kgs x 12
10kgs x 12
10kgs x 12
10kgs x 11
Lower
Seated Leg Curl
75kgs x 10
75kgs x 10
75kgs x 10
75kgs x 10
Leg Press
120kgs x 12
160kgs x 10
220kgs x 8
DB Bulgarian Split Squat
25kgs x 8
25kgs x 8
Leg Extension
85kgs x 10
85kgs x 10
85kgs x 10
85kgs x 10
Machine Hip Adduction
30kgs x 12
30kgs x 12
30kgs x 12
Machine Hip Thrust
40kgs x 12
40kgs x 12
40kgs x 12
Standing Calf Raise
115kgs x 12
115kgs x 12
115kgs x 12
115kgs x 12
What a week in the gym i have had. Absolutely loving every session atm and really putting in some work with this new block that the coach has programmed.
Appetite is hold well on the calories and the reta is clearly doing its thing. Test, Mast & GH is really such a great combo and i feel is working really well for me at the current doses we are running.
Coaches update from check-in - "Loving the shape we're seeing come through from the midsection into the lats and shoulders into the arms. We are keeping everything the same this week. No changes to be made. However in saying that you can have one off plan meal a week just make sure that it is had on a training day. Keep up the great work. I can see how hard you are pushing and the physique is starting to come along nicely"
Upper, strength focused
Incline Db Chest Press
40kg x 8
40kg x 8
40kg x 8
Pull Ups
10x
10x
9x
8x
Smith Machine Bent Over Row
80kgs x 8
80kgs x 8
80kgs x 8
80kgs x 8
Incline Cable Fly
30kgs x 15
30kgs x 15
30kgs x 14
Cable Lateral Raise
7.5kg x 15
7.5kg x 15
12.5kg x 10
12.5kg x 8
Cable Overhead Tricep Extension
30kgs x 10
30kgs x 10
30kgs x 10
30kgs x 9
Single Arm Cable Curl
15kgs x 10
15kgs x 10
15kgs x 10
15kgs x 10
Lower, Strength focused
Lying Leg Curl
60kgs x 12
60kgs x 12
60kgs x 12
Hack Squat
100kgs x 12
140kgs x 10
160kgs x 6
Barbell RDL
70kgs x 8
70kgs x 8
70kgs x 7
Leg Extension
85kgs x10
85kgs x10
85kgs x10
85kgs x10
Standing Calf Raise
115kgs x 10
115kgs x 10
115kgs x 10
115kgs x 10
Pull
Wide Grip Lat Pull Down
60kgs x 12
60kgs x 12
60kgs x 12
60kgs x 12
Chest Supported T Bar Row
60kgs x 10
60kgs x 10
60ks x 9
Neutral Grip Cable Row
75kgs x 9
75kgs x 9
75kgs x 9
Chest Supported Cable Real Delt Fly
7.5kgs x 12
7.5kgs x 10
5kgs x 12
5kgs x 12
Machine Shrug
110kgs x 10
110kgs x 10
Ez Bar Cable Curl
25kgs x 12
25kgs x 12
25kgs x 12
Machine Preacher Curl
35kgs x 12
35kgs x 12
35kgs x 12
Push
Flat DB Press
35kgs x 15
35kgs x 15
35kgs x 12
Machine Shoulder Press
40kgs x 10
40kgsx 8
40kgs x 12
Incline Db Fly, with bottom rep ROM
10kgs x 12
10kgs x 12
Chest Supported DB Lateral Raise
12.5kgs x 12
12.5kgs x 12
12.5kgs x 12
Over Tricep Extension
35kgs x 10
35kgs x 10
35kgs x 10
Cable Tricep Kickback
10kgs x 12
10kgs x 12
10kgs x 12
10kgs x 11
Lower
Seated Leg Curl
75kgs x 10
75kgs x 10
75kgs x 10
75kgs x 10
Leg Press
120kgs x 12
160kgs x 10
220kgs x 8
DB Bulgarian Split Squat
25kgs x 8
25kgs x 8
Leg Extension
85kgs x 10
85kgs x 10
85kgs x 10
85kgs x 10
Machine Hip Adduction
30kgs x 12
30kgs x 12
30kgs x 12
Machine Hip Thrust
40kgs x 12
40kgs x 12
40kgs x 12
Standing Calf Raise
115kgs x 12
115kgs x 12
115kgs x 12
115kgs x 12
