Approved Log My Test, Mast and Tren cutting cycle Log

[b1ak]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

 

[Dreamer]

You have some serious size man, I think youll do well on this one, I would recommend some more in the way of supps and ancillaries though if your going to be running tren, maybe some BP control?

 

[b1ak]

I forgot to add that I take 5mg cialis daily as well. I will get some bp meds asap as well as post my blood pressure daily when my bp cuff arrives in the mail. What other supps should I add In ?

 

[Dreamer]

I forgot to add that I take 5mg cialis daily as well. I will get some bp meds asap as well as post my blood pressure daily when my bp cuff arrives in the mail. What other supps should I add In ?

I use alot, if you have a look through my log you will see my list, I have geared it all towards controlling my lipids and avoiding any cardiac damage as best I can.

Telmisartan is literally the best thing to add for a myriad of reasons but BP is the main one.

I love Citrus Bergamot, Red Yeast Rice, Astragalus, Berberine and a good vitamin D and K2.

I take Tudca, Nac and Calcium D Glucarotane (sp?) for liver.

I have a whole list - have a look through, mine are excessive probably but I had Myocarditis a couple years back and am very concious of heart strain now.

 

[b1ak]

I use alot, if you have a look through my log you will see my list, I have geared it all towards controlling my lipids and avoiding any cardiac damage as best I can.

Telmisartan is literally the best thing to add for a myriad of reasons but BP is the main one.

I love Citrus Bergamot, Red Yeast Rice, Astragalus, Berberine and a good vitamin D and K2.

I take Tudca, Nac and Calcium D Glucarotane (sp?) for liver.

I have a whole list - have a look through, mine are excessive probably but I had Myocarditis a couple years back and am very concious of heart strain now.

Cheers bro, thanks for the help. Ill have a read through and start adding to my next shopping list

 

[LevButlerov]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

I forgot to add that I take 5mg cialis daily as well. I will get some bp meds asap as well as post my blood pressure daily when my bp cuff arrives in the mail. What other supps should I add In ?

Fully welcome to the EVO family @b1ak You look good and big in that pic brother, solid size and structure already for a cut start! impressive you dropped a ton of weight, EVO family support your way!

On cycle I would not use tren, just test and masteron or test and eq for now, you can add back tren later microdose.

This new log is a good setup with clear plan and ed pinning will keep everything stable.
Add N2guard for extra liver support and CoQ10 plus citrus bergamot for BP health once that cuff arrives.

Keep posting food and training ED so we can adjust gear timing and macros as you go, this one’s going to be a hot run.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki
@rizzlekdizzle @Yuri

 

[b1ak]

Fully welcome to the EVO family @b1ak You look good and big in that pic brother, solid size and structure already for a cut start! impressive you dropped a ton of weight, EVO family support your way!

On cycle I would not use tren, just test and masteron or test and eq for now, you can add back tren later microdose.

This new log is a good setup with clear plan and ed pinning will keep everything stable.
Add N2guard for extra liver support and CoQ10 plus citrus bergamot for BP health once that cuff arrives.

Keep posting food and training ED so we can adjust gear timing and macros as you go, this one’s going to be a hot run.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki
@rizzlekdizzle @Yuri

Cheers bro, thank you for the warn welcome. I will look into those supps and add them into my shopping list for next week. What's the reasoning behind dropping the tren ? Don't really need it ? I'm open to any suggestions though.

 

[BeMe]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

Welcome to the EVO fam bro! Your plan looks really solid and we're all here to help as much as we can along the way.

Love the food and stack you've chosen. Mind me asking what gave you the idea for the low dose tren? See a lot of people posting about that lately I'm curious if there's like a video going around that everybody watched or something.

 

[LevButlerov]

Cheers bro, thank you for the warn welcome. I will look into those supps and add them into my shopping list for next week. What's the reasoning behind dropping the tren ? Don't really need it ? I'm open to any suggestions though.

Good get those supps in will help a lot @b1ak
trenbolone is a progestin, you don't want to use it with higher bodyfat, we can use it tail end of the cycle again as you lean out.
Thought not required I would suggest it.

 

[b1ak]

Welcome to the EVO fam bro! Your plan looks really solid and we're all here to help as much as we can along the way.

Love the food and stack you've chosen. Mind me asking what gave you the idea for the low dose tren? See a lot of people posting about that lately I'm curious if there's like a video going around that everybody watched or something.

Welcome to the EVO fam bro! Your plan looks really solid and we're all here to help as much as we can along the way.

Love the food and stack you've chosen. Mind me asking what gave you the idea for the low dose tren? See a lot of people posting about that lately I'm curious if there's like a video going around that everybody watched or something.

Hey bro, I was watching a couple vigorous Steve videos about low dose tren. Ended up going through the comments and alot of people were saying how well they responded to lower amounts of tren (i know comment sections aren't the best source of info)

 

[b1ak]

Good get those supps in will help a lot @b1ak
trenbolone is a progestin, you don't want to use it with higher bodyfat, we can use it tail end of the cycle again as you lean out.
Thought not required I would suggest it.

sweet bro, nah ill take your advise and drop it until instructed otherwise

 

[b1ak]

Log 06/11/25

Training -
4.2km walk 30 min after waking up.

Shoulder/Arms and calfs
(Each exercise, i do some warm up sets
and I try push each working Set as hard as I can)

3x 12kg Lat raise:
Set 1 : 14 reps
Set 2 : 11 reps
Set 3 : 12 reps

3x 6kg Db Rear delt fly
Each set was to failure

3x 30kg Upright row
Set 1 : 9 reps
Set 2 : 9 reps
Set 3 : 7 reps

3x 20kg Tricep push downs
Set 1 : 11 reps
Set 2 : 12 reps
Set 3 : 11 reps
(I feel i should go heavier)

3x 30kg barbell curl
Set 1: 9 reps
Set 2: 7 reps
Set 3: 12 reps
(Took a phone call before Set 3, so rest was longer. At least 5 min)

3x 20kg reverse curl
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 6 reps

3x 20 kg Seated calf raise
3 sets of high reps, didn't count but it hurt (in a good way)

Food -
Protein shake after walk
Chicken and broccoli after workout
Protein shake half way through work
Steak and asparagus for dinner
Protein shake before bed

Let me know what you guys think. What adjustments could I make ?

 

[Dreamer]

Log 06/11/25

Training -
4.2km walk 30 min after waking up.

Shoulder/Arms and calfs
(Each exercise, i do some warm up sets
and I try push each working Set as hard as I can)

3x 12kg Lat raise:
Set 1 : 14 reps
Set 2 : 11 reps
Set 3 : 12 reps

3x 6kg Db Rear delt fly
Each set was to failure

3x 30kg Upright row
Set 1 : 9 reps
Set 2 : 9 reps
Set 3 : 7 reps

3x 20kg Tricep push downs
Set 1 : 11 reps
Set 2 : 12 reps
Set 3 : 11 reps
(I feel i should go heavier)

3x 30kg barbell curl
Set 1: 9 reps
Set 2: 7 reps
Set 3: 12 reps
(Took a phone call before Set 3, so rest was longer. At least 5 min)

3x 20kg reverse curl
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 6 reps

3x 20 kg Seated calf raise
3 sets of high reps, didn't count but it hurt (in a good way)

Food -
Protein shake after walk
Chicken and broccoli after workout
Protein shake half way through work
Steak and asparagus for dinner
Protein shake before bed

Let me know what you guys think. What adjustments could I make ?

Training looks solid man, calves respond to volume - hammer those bad boys, are you tracking calories?

 

[Dreamer]

Training looks solid man, calves respond to volume - hammer those bad boys, are you tracking calories?

Probably could add some more tricep work aswell, skullcrushers or pressdowns

 

[b1ak]

Probably could add some more tricep work aswell, skullcrushers or pressdowns

I'll add skull crushers to my next Arm day.
I roughly track my calories, I know how much calories I get from the protein shakes and chicken and broccoli but not from my dinner. I'll start tracking my calories as accurately as and start posting the values in my next log

 

[Allupfromhere]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

Solid intro brother and a well thought out structure for sure. You clearly aware of what you want to achieve and thats perfect. Throw everything in the log my bro it will paint the clearest picture to get the most accurate advice and help but you will get all the support from the whole crew for your journey too.
Agree with @LevButlerov tren might be better off for the end when the bf comes down throughout your cycle.

Supps are a goo start but can improve there for sure. At a bare minimum i would add coq10 and citrus bergamot for cholesterol assistance. Tudca and nac for organ support with the milk thistle. Then some zinc and magnesium.
All the best legend will be following this one

Welcome to Evo

 

[Mobster]

A buck says as you got leaner your natural test levels went up

 

[LevButlerov]

Log 06/11/25

Training -
4.2km walk 30 min after waking up.

Shoulder/Arms and calfs
(Each exercise, i do some warm up sets
and I try push each working Set as hard as I can)

3x 12kg Lat raise:
Set 1 : 14 reps
Set 2 : 11 reps
Set 3 : 12 reps

3x 6kg Db Rear delt fly
Each set was to failure

3x 30kg Upright row
Set 1 : 9 reps
Set 2 : 9 reps
Set 3 : 7 reps

3x 20kg Tricep push downs
Set 1 : 11 reps
Set 2 : 12 reps
Set 3 : 11 reps
(I feel i should go heavier)

3x 30kg barbell curl
Set 1: 9 reps
Set 2: 7 reps
Set 3: 12 reps
(Took a phone call before Set 3, so rest was longer. At least 5 min)

3x 20kg reverse curl
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 6 reps

3x 20 kg Seated calf raise
3 sets of high reps, didn't count but it hurt (in a good way)

Food -
Protein shake after walk
Chicken and broccoli after workout
Protein shake half way through work
Steak and asparagus for dinner
Protein shake before bed

Let me know what you guys think. What adjustments could I make ?

Good arm and delt work @b1ak

Diet clean but why do you have a protein shake mid workout?
and AM protein shake after walk with waht?

 

[stevesmi]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

@b1ak its great to have you on here man. i am looking forward to helping you kick ass and take names here. its going to be a great journey

 

[ceo]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

bros you looking good! physique is on point. when you drop excess body fat you gonna be dangerous! @b1ak

 

[Ulter]

Log 06/11/25

Training -
4.2km walk 30 min after waking up.

Shoulder/Arms and calfs
(Each exercise, i do some warm up sets
and I try push each working Set as hard as I can)

3x 12kg Lat raise:
Set 1 : 14 reps
Set 2 : 11 reps
Set 3 : 12 reps

3x 6kg Db Rear delt fly
Each set was to failure

3x 30kg Upright row
Set 1 : 9 reps
Set 2 : 9 reps
Set 3 : 7 reps

3x 20kg Tricep push downs
Set 1 : 11 reps
Set 2 : 12 reps
Set 3 : 11 reps
(I feel i should go heavier)

3x 30kg barbell curl
Set 1: 9 reps
Set 2: 7 reps
Set 3: 12 reps
(Took a phone call before Set 3, so rest was longer. At least 5 min)

3x 20kg reverse curl
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 6 reps

3x 20 kg Seated calf raise
3 sets of high reps, didn't count but it hurt (in a good way)

Food -
Protein shake after walk
Chicken and broccoli after workout
Protein shake half way through work
Steak and asparagus for dinner
Protein shake before bed

Let me know what you guys think. What adjustments could I make ?

lat raise and upright row. this is a good workout if you ask me @b1ak nice also you hit the cardio as well

 

[2Thick]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

@b1ak good start to this log. make sure you also check the other logs on here too for ideas. using tren is very serious business so make sure you do everything you can for success

 

[ROIDDERS]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

some meal pics would be awesome. lets see what you are eating on a daily basis. otherwise looks great so far you have a muscular base to work with @b1ak

 

[b1ak]

Good arm and delt work @b1ak

Diet clean but why do you have a protein shake mid workout?
and AM protein shake after walk with waht?

Oh I ment half way through my shift at work, just protein and water for all my protein shakes. I take all my supps and gear after waking up before I go for a walk or jump on the exercise bike

 

[Dreamer]

Oh I ment half way through my shift at work, just protein and water for all my protein shakes. I take all my supps and gear after waking up before I go for a walk or jump on the exercise bike

Thats better, a protein shake mid workout would destroy my stomach

 

[BeMe]

Hey bro, I was watching a couple vigorous Steve videos about low dose tren. Ended up going through the comments and alot of people were saying how well they responded to lower amounts of tren (i know comment sections aren't the best source of info)

Yea they aren't the best but who knows, maybe their right. I think I remember watching the same video. Man we can see the trends of his videos showing up in new users here lol. He's getting popular.

I'm always just curious why people decide on these a typical cycles. Interested to see how yours goes.

 

[Dreamer]

Yea they aren't the best but who knows, maybe their right. I think I remember watching the same video. Man we can see the trends of his videos showing up in new users here lol. He's getting popular.

I'm always just curious why people decide on these a typical cycles. Interested to see how yours goes.

I have heard this through so many people now, many influencers too, I am getting curious myself

 

[LevButlerov]

Oh I ment half way through my shift at work, just protein and water for all my protein shakes. I take all my supps and gear after waking up before I go for a walk or jump on the exercise bike

i see work shift @b1ak add some oats to it

 

[Allupfromhere]

Yea they aren't the best but who knows, maybe their right. I think I remember watching the same video. Man we can see the trends of his videos showing up in new users here lol. He's getting popular.

I'm always just curious why people decide on these a typical cycles. Interested to see how yours goes.

Then there is Dr Todd Lee calling me a retard for running my test passed 500mg haha. He has some very interesting videos

 

[Dreamer]

Then there is Dr Todd Lee calling me a retard for running my test passed 500mg haha. He has some very interesting videos

Dr Todd Lee - you need 14 grams of masteron every cycle

 

[Allupfromhere]

Dr Todd Lee - you need 14 grams of masteron every cycle

 

[BeMe]

Then there is Dr Todd Lee calling me a retard for running my test passed 500mg haha. He has some very interesting videos

Love how dead set he is in his opinion. He has autism which makes him very blunt. I love that guy

 

[b1ak]

i see work shift @b1ak add some oats to it

Oats in all the protein shakes ? How much should I do ?

 

[BeMe]

Oats in all the protein shakes ? How much should I do ?

Ohhh...the texture on that sounds gross to me lol

The amount will depend on how many grams of carbs you need. The side of the package should give you an amount per cup usually and you just go off that.

IMO oats and yogurt FTW!

 

[Dreamer]

Ohhh...the texture on that sounds gross to me lol

The amount will depend on how many grams of carbs you need. The side of the package should give you an amount per cup usually and you just go off that.

IMO oats and yogurt FTW!

Cook the oats and throw a scoop of protein in with some banana or mixed berries is my fav

 

[BeMe]

Cook the oats and throw a scoop of protein in with some banana or mixed berries is my fav

That's a good idea. I can see how that would calm down the chunkiness of the oats by thickening things up a bit.

Drinking oats makes me think of the morning after a long night of drinking...only in reverse lol

 

[LevButlerov]

Oats in all the protein shakes ? How much should I do ?

1/4 cup leave it overnight in fridge inside the shake liquid you'll get overnight protein oats @b1ak

 

[b1ak]

Log for 07/11/25

Rest day - No weights
4.2km walk

Went swimming in the lake ( getting into summer weather here in NZ)

Food -

1x protein with water after walk

1x 200g cooked chicken breast and 200g broccoli

1x protein with water before work

1x Chicken curry( thigh meat) and a small bit of rice at work for dinner

Note: Wasn't feeling hungry today, felt like I didn't need to eat at work but I knew I hadn't eaten enough throughout the day.

 

[LevButlerov]

Log for 07/11/25

Rest day - No weights
4.2km walk

Went swimming in the lake ( getting into summer weather here in NZ)

Food -

1x protein with water after walk

1x 200g cooked chicken breast and 200g broccoli

1x protein with water before work

1x Chicken curry( thigh meat) and a small bit of rice at work for dinner

Note: Wasn't feeling hungry today, felt like I didn't need to eat at work but I knew I hadn't eaten enough throughout the day.

can you do protein with oats for 1st meal there? same with 2nd shake? @b1ak

 

[ballin2504]

This is my first log, please let me know if i need to put any more info in.

Stats:
Age: 30
Height - 183cm (6ft)
Weight - 105kg (231 lbs)
Body fat % - Pretty high, unsure as to what it is

Background:
I am some experience with the use of PEDs, in my early 20's I was a professional kickboxer in New Zealand and had been taking Test, hgh and osterine (probably a bunch of other things as well) at the advise of my coaches. Eventually I failed a drug test and was banned. I stayed fit and kept training throughout my 20's until about a year ago i crashed a lime scooter into a traffic light and badly damaged my back. Long rehab and a bunch of meds later i am now able and strong enough to start training again. My first cycle was Test only @ 250mg per week, pinning every day. Went through my GP to get blood tests and a referral which was a nightmare. Doc said my test was at the low end of the reference range but not low enough for trt. I found an online clinic that would take me but it was expensive and my health insurance wouldn't cover it so i turned to UGL's. Over the 12 weeks i lost 22 kg and felt awesome. Getting stronger week by week and slowly started to feel like myself when i was 20.

View attachment 138198
(After dropping 22kg on Test/ Old phone died so i dont have before. I will post if i can recover the older photos)


Goals:
12-16 week cutting cycle
To cut down as much body fat as I can while maintaining/ adding more strength and size
To learn as much as I can from everybody on Evo

Diet:
I eat the same thing everyday besides dinner. I work as a restaurant and bar supervisor so I get a random dinner every night. Typically steak pork or chicken, this would be my biggest meal of the day
3x protein shakes throughout the day (180cal, 30g protein each) mixed with water
1x 200 gram of cooked chicken breast and 200 gram of cooked broccoli around 450- 500 calories

Training:
Mon - Chest/Back (with 1 leg exercise)
Tue - Shoulders / Arms and Calf
Wed - Back/Chest (with 1 leg exercise)
Thu - Shoulders / Arms and Calf
Fri - Rest
Sat - Chest/Back (with 1 leg exercise)
Sun - Shoulders / Arms and Calf

Supps and Gear ( Gear from @kiwibulk)
4x Fish oil (1500mg x1)
ZMA
Vitamin C tablets
Liver support supp (Milk thistle)
Multi vitamin with probiotics
Arimidex ready if needed

400 Sust weekly
300 Mast P weekly
75 Tren Ace weekly
Pinning daily

View attachment 138199 View attachment 138200 View attachment 138201
Week 2 Week 3 Week 4



Todays log (6/11/25) I will post tomorrow and so on.. I will post daily Food and Training logs and I will aim to be as accurate and honest as I can. Please let me know if i have missed anything. Looking forward to hearing and learning from all the Evo lads.

Cheers, B1ak

@b1ak great start to the log brother! We are glad to have you here on evo. Let’s see some great progression

 

[b1ak]

can you do protein with oats for 1st meal there? same with 2nd shake? @b1ak

Yep I can add oats to the first 2 protein shakes

 

[b1ak]

Log for 08/11/25

4.2km walk after waking up

1x protein shake with oats - almost spewed it up because of the texture / I will leave the oats in the protein water mix for longer and try not skull it down or I might just make the oats in the microwave and add the protein mix to that.

300g of cooked chicken after workout

200g of cooked chicken with random curry.

Training:

3x Incline Bench 80kg
Set 1 = 10 reps
Set 2 = 7 reps
Set 3 = 5 reps

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds down 3 second pause)

Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x db flys 12kg
Set 1 = 15 reps
Set 2 = 15 reps
Set 3 = 9 reps

3x Bent over row 50kg
Set 1 = 12 reps
Set 2 = 10 reps
Set 3 = 9 reps

3 x Lat pulldown 40kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 40kg
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

Note: Ended up doing 2 sets of calf raises to failure instead of another leg exercise. Had to stop because I was going to spew amd shot my pants. The Bent over rows had me feeling sick, at least I know my intensity is trending in the right direction. I will sub next workouts calf raises for rdl or hamstring curls

Note: (Added on 09/11/25) Ended up staying at the hotel overnight and going off site to set up a conference and a hens do .Worked from 6am to 11pm . I didnt have time to track my food but only had time to do 5x sets of 10x push-ups, situps and squats. And bicep curls + forearm curls before the hens do (Bachelorette party)

 

[LevButlerov]

Yep I can add oats to the first 2 protein shakes

add and update us please

 

[Tiger Salman Khan]

Log for 08/11/25

4.2km walk after waking up

1x protein shake with oats - almost spewed it up because of the texture / I will leave the oats in the protein water mix for longer and try not skull it down or I might just make the oats in the microwave and add the protein mix to that.

300g of cooked chicken after workout View attachment 139703



200g of cooked chicken with random curry. View attachment 139704


Training:

3x Incline Bench 80kg
Set 1 = 10 reps
Set 2 = 7 reps
Set 3 = 5 reps

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds down 3 second pause)

Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x db flys 12kg
Set 1 = 15 reps
Set 2 = 15 reps
Set 3 = 9 reps

3x Bent over row 50kg
Set 1 = 12 reps
Set 2 = 10 reps
Set 3 = 9 reps

3 x Lat pulldown 40kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 40kg
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

Note: Ended up doing 2 sets of calf raises to failure instead of another leg exercise. Had to stop because I was going to spew amd shot my pants. The Bent over rows had me feeling sick, at least I know my intensity is trending in the right direction. I will sub next workouts calf raises for rdl or hamstring curls

Note: (Added on 09/11/25) Ended up staying at the hotel overnight and going off site to set up a conference and a hens do .Worked from 6am to 11pm . I didnt have time to track my food but only had time to do 5x sets of 10x push-ups, situps and squats. And bicep curls + forearm curls before the hens do (Bachelorette party)

@b1ak Great work.....keep it up.......

 

[b1ak]

Log for 10/11/25

20 min shadow boxing after waking up

1x protein with 1/4cup oats(left in fridge overnight) was better than the first time I tried it.

1x 300g butter chicken with 100g white rice after workout

1x protein with 1/4cup oats (forgot to make 2 so I just mixed my protein up and poured it into the oats and microwaved that / was pretty good) half way through my shift at work

Didn't eat dinner because it was stir fry beef and I'd rather starve than eat that.

Training -

3x 6kg Db Rear delt fly SuperSet with facepulls
17+ Each set

3x 12kg Lat raise:
Set 1 : 14 reps
Set 2 : 14 reps
Set 3 : 13 reps


3x 30kg Upright row
Set 1 : 11 reps
Set 2 : 11 reps
Set 3 : 7 reps

3x 20kg Tricep push downs
Set 1 : 14 reps
Set 2 : 10 reps
Set 3 : 10 reps

3x skull crushers 20kg
Set 1 : 8 reps
Set 2 : 7 reps
Set 3 : 7 reps

3x 30kg barbell curl
Set 1: 14 reps
Set 2: 14 reps
Set 3: 12 reps


3x 20kg reverse curl
Set 1 : 9 reps
Set 2 : 10 reps
Set 3 : 9 reps

3x hamstring curls (machine didn't say what Each plate weighed)

Each set was to failure
14+ reps focusing on really squeezing

Note: Work is getting busy as we head towards summer here in NZ. I feel like I need to be more organized and start thinking ahead. My aim for this week is to have everything squared away ahead of time so that any last minute changes to my schedule won't have any affect(effect?) on my goals.

 

[b1ak]

add and update us please

I like it, it reminds me of vanilla cream rice with a different texture. Have added it into my daily meals.

 

[BeMe]

Log for 10/11/25

20 min shadow boxing after waking up

1x protein with 1/4cup oats(left in fridge overnight) was better than the first time I tried it.

1x 300g butter chicken with 100g white rice after workout

View attachment 140626

1x protein with 1/4cup oats (forgot to make 2 so I just mixed my protein up and poured it into the oats and microwaved that / was pretty good) half way through my shift at work

Didn't eat dinner because it was stir fry beef and I'd rather starve than eat that.

Training -

3x 6kg Db Rear delt fly SuperSet with facepulls
17+ Each set

3x 12kg Lat raise:
Set 1 : 14 reps
Set 2 : 14 reps
Set 3 : 13 reps


3x 30kg Upright row
Set 1 : 11 reps
Set 2 : 11 reps
Set 3 : 7 reps

3x 20kg Tricep push downs
Set 1 : 14 reps
Set 2 : 10 reps
Set 3 : 10 reps

3x skull crushers 20kg
Set 1 : 8 reps
Set 2 : 7 reps
Set 3 : 7 reps

3x 30kg barbell curl
Set 1: 14 reps
Set 2: 14 reps
Set 3: 12 reps


3x 20kg reverse curl
Set 1 : 9 reps
Set 2 : 10 reps
Set 3 : 9 reps

3x hamstring curls (machine didn't say what Each plate weighed)

Each set was to failure
14+ reps focusing on really squeezing

Note: Work is getting busy as we head towards summer here in NZ. I feel like I need to be more organized and start thinking ahead. My aim for this week is to have everything squared away ahead of time so that any last minute changes to my schedule won't have any affect(effect?) on my goals.

Wake up and shadow box. That's pretty cool. Really hardcore workout too bro. Way to focus on the squeeze but don't forget the stretch. It's supposed to be the more hypertrophic end of the movement. Slow and control will help keep your safe and really focus on the mind muscle connection.

 

[LevButlerov]

I like it, it reminds me of vanilla cream rice with a different texture. Have added it into my daily meals.

close your eyes its ice cream @b1ak

 

[b1ak]

Wake up and shadow box. That's pretty cool. Really hardcore workout too bro. Way to focus on the squeeze but don't forget the stretch. It's supposed to be the more hypertrophic end of the movement. Slow and control will help keep your safe and really focus on the mind muscle connection.

Oh I didnt know that, yeah I'll make sure to focus the stretch as well for next time

 

[b1ak]

close your eyes its ice cream @b1ak

I thought about putting one in the freezer for a bit to make it more like ice cream

 

[LevButlerov]

I thought about putting one in the freezer for a bit to make it more like ice cream

do it

 

[b1ak]

No training logs for 11/11/25 to 13/11/25. Have been sick with flu, spreading around at work. feeling alot better now. Barely ate for those days. Back to training today

 

[LevButlerov]

No training logs for 11/11/25 to 13/11/25. Have been sick with flu, spreading around at work. feeling alot better now. Barely ate for those days. Back to training today

echinacea elderberry high vitamin C and D and multis with soup take NOW @b1ak

 

[BeMe]

No training logs for 11/11/25 to 13/11/25. Have been sick with flu, spreading around at work. feeling alot better now. Barely ate for those days. Back to training today

This is a weird year cuz every country has members reporting the same thing. Wonder if it's a new COVID strain making the rounds. I know a lot of people here in Toronto that got really sick with the flu too

 

[b1ak]

This is a weird year cuz every country has members reporting the same thing. Wonder if it's a new COVID strain making the rounds. I know a lot of people here in Toronto that got really sick with the flu too

I work in hospitality, alot of international guests from all over the world are coming to our hotel already sick. Heaps of our staff are getting sick as well

 

[b1ak]

echinacea elderberry high vitamin C and D and multis with soup take NOW @b1ak

Yep, spamming vit c and vit d as well as taking double the amount of multi vit I normally do. Feeling way better day 3

 

[LevButlerov]

Yep, spamming vit c and vit d as well as taking double the amount of multi vit I normally do. Feeling way better day 3

good stay strong

 

[BeMe]

I work in hospitality, alot of international guests from all over the world are coming to our hotel already sick. Heaps of our staff are getting sick as well

Ah that's rough. My little bro worked airport customs security before and he complained about the same problems. I work in a lot of pharmacies and hospitals so I kinda feel ya. Then my wife works as a preschool teacher and those kids are germ factories lol. It builds our immune systems strong and makes us more resilient tho right

 

[b1ak]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

 

[LevButlerov]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

Good log and even lighter work still hit clean with 10kg laterals and 30kg curls solid today. @b1ak

Meals sound good with lamb and soup in there so keep protein high while appetite comes back.

 

[stevesmi]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

@b1ak This is a great workout right here. I like how you mix things up. The barbell and the skull crushers are really fun to work out.

 

[Ulter]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

skull crushers are insane. and i love the reverse curls too. that is looking really good! @b1ak

 

[b1ak]

@b1ak This is a great workout right here. I like how you mix things up. The barbell and the skull crushers are really fun to work out.

Skull crushers are the hardest exercise for me atm, my arms feel pretty weak doing the movement but it pumps the triceps up big time. Definitely exposed how weak my triceps are Looking forward to progressing on that lift

 

[2Thick]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

skull crushers and tricep pushdowns are really nice! @b1ak these are the types of training sessions that legends are made of.

 

[ROIDDERS]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

@b1ak good job on the iron training. that is a nice setup. i like the 3 sets per exercise too

 

[ceo]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

bros you looking good! the training is legit with the way you pump that iron. nice on the rows and curls @b1ak

 

[Mobster]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

I had the same issue

 

[stevesmi]

Skull crushers are the hardest exercise for me atm, my arms feel pretty weak doing the movement but it pumps the triceps up big time. Definitely exposed how weak my triceps are Looking forward to progressing on that lift

I’ll be honest I rarely do them so it’s good that you’re actually getting some sets

 

[b1ak]

Training log for 15/11/25

4.2km walk after waking up

1x protein with oats and 1x cream cheese bagle with a couple slices of bacon

1x protein with oats after workout

1x 400g chicken pasta at work

Training :

3x Incline Bench 82kg
Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds
Set 1 = 10 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x db flys 12kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

3 x Lat pulldown supinated 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

Note: Couldn't bring myself to do Bent over rows or any leg exercise. Should have gone heavier on the pulldowns. The idea was to take it easy while I recover but still train. Looking at the reps numbers I feel like I could have pushed harder.

Note: Starting to feel alot better. Training intensity back to normal within a day or two max. Starting to feel hungry which is good, didn't have any appetite this week.

 

[LevButlerov]

Training log for 15/11/25

4.2km walk after waking up

1x protein with oats and 1x cream cheese bagle with a couple slices of bacon

1x protein with oats after workout

1x 400g chicken pasta at work

Training :

3x Incline Bench 82kg
Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds
Set 1 = 10 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x db flys 12kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

3 x Lat pulldown supinated 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

Note: Couldn't bring myself to do Bent over rows or any leg exercise. Should have gone heavier on the pulldowns. The idea was to take it easy while I recover but still train. Looking at the reps numbers I feel like I could have pushed harder.

Note: Starting to feel alot better. Training intensity back to normal within a day or two max. Starting to feel hungry which is good, didn't have any appetite this week.

Good session and the 82 kg incline and 30 kg pulldowns are good but you should bump intensity next time drop set up

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP

 

[Pigsy]

Good session and the 82 kg incline and 30 kg pulldowns are good but you should bump intensity next time drop set up

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP

Dropset is the way to go

 

[ballin2504]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

@b1ak great training update brother.

 

[HarleyGuy]

Training log for 15/11/25

4.2km walk after waking up

1x protein with oats and 1x cream cheese bagle with a couple slices of bacon

1x protein with oats after workout

1x 400g chicken pasta at work

Training :

3x Incline Bench 82kg
Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds
Set 1 = 10 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x db flys 12kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

3 x Lat pulldown supinated 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

Note: Couldn't bring myself to do Bent over rows or any leg exercise. Should have gone heavier on the pulldowns. The idea was to take it easy while I recover but still train. Looking at the reps numbers I feel like I could have pushed harder.

Note: Starting to feel alot better. Training intensity back to normal within a day or two max. Starting to feel hungry which is good, didn't have any appetite this week.

Great log and I like that you put a lot commentary into it; glad you're feeling better as well. I think what you're doing is an amazing idea you'll feel way better and add years to your life!

When you started you were 231lbs where are you at now?
Reason I ask is your carbs seem high based on your goals, possibly almost 1:1 with protein? Your diet on 08Nov was bang on but 15Nov it was entirely different macros and very 'carby'.

Have you maintained holding off on the tren? That's the last thing you need right now while your body fat % is still high. I won't get into the science of it but tren could backfire on you unless you wait until you're at your goal weight and also leaner. Also your dose of Sust is good but keep an eye out for high estrogen symptoms as well; you might want to have aromasin on hand. You will aromatize more when you start a cycle at a higher body fat %.

I'll be following, keep going I bet you can hit 200lbs and be rock hard!

 

[Dreamer]

Training log for 15/11/25

4.2km walk after waking up

1x protein with oats and 1x cream cheese bagle with a couple slices of bacon

1x protein with oats after workout

1x 400g chicken pasta at work

Training :

3x Incline Bench 82kg
Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds
Set 1 = 10 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x db flys 12kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

3 x Lat pulldown supinated 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

Note: Couldn't bring myself to do Bent over rows or any leg exercise. Should have gone heavier on the pulldowns. The idea was to take it easy while I recover but still train. Looking at the reps numbers I feel like I could have pushed harder.

Note: Starting to feel alot better. Training intensity back to normal within a day or two max. Starting to feel hungry which is good, didn't have any appetite this week.

Some nice weight on the incline bench there man, with back, try a narrow grip pulldown too, I find I can really load the weight up and get a nice strectch in my middle back

 

[Tiger Salman Khan]

Training log for 14/11/25

Only starting to get my appetite back.

1x protein with 1/4 cup oats
1X mushroom chicken soup
1x 200g lamb shoulder roast with 100g broccoli

Went abit lighter on the weights this session.



3x 10kg Lat raise:
Set 1 : 17 reps
Set 2 : 17 reps
Set 3 : 14 reps


3x 20kg Upright row
Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

3x 20kg Tricep push downs
Set 1 : 15 reps
Set 2 : 14 reps
Set 3 : 10 reps




3x 20kg skull crushers
Set 1 : 13 reps
Set 2 : 10 reps
Set 3 : 10 reps



3x 30kg barbell curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

3x 20kg reverse curls
Set 1 : 10 reps
Set 2 : 8 reps
Set 3 : 10 reps

Calf raises
3x sets to failure

@b1ak Numbers look good......

 

[Freki]

Note: Couldn't bring myself to do Bent over rows or any leg exercise. Should have gone heavier on the pulldowns. The idea was to take it easy while I recover but still train. Looking at the reps numbers I feel like I could have pushed harder.

Trust your judgement, can go heavier next time, you made the right choice

 

[b1ak]

Great log and I like that you put a lot commentary into it; glad you're feeling better as well. I think what you're doing is an amazing idea you'll feel way better and add years to your life!

When you started you were 231lbs where are you at now?
Reason I ask is your carbs seem high based on your goals, possibly almost 1:1 with protein? Your diet on 08Nov was bang on but 15Nov it was entirely different macros and very 'carby'.

Have you maintained holding off on the tren? That's the last thing you need right now while your body fat % is still high. I won't get into the science of it but tren could backfire on you unless you wait until you're at your goal weight and also leaner. Also your dose of Sust is good but keep an eye out for high estrogen symptoms as well; you might want to have aromasin on hand. You will aromatize more when you start a cycle at a higher body fat %.

I'll be following, keep going I bet you can hit 200lbs and be rock hard!

I weighed in this morning at 102.9kg (227lbs) dropped some weight probably from the flu and all the sweating ive been doing Past few days I've been craving more carbs, I usually dont eat pasta but I couldn't resist My plan moving forward is to meal prep some chicken and broccoli and take that to work in case they have a carb heavy dinner for us. What do you think ?

I've dropped the tren pretty much as soon as it was recommended I do so, not tempted or anything to add it back until it's safer to do so.

Thanks for your support as well bro, i appreciate it. It motivates me to stay consistent and grind everything out !

 

[b1ak]

Good session and the 82 kg incline and 30 kg pulldowns are good but you should bump intensity next time drop set up

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP

Could you give me an example of how I could program a dropset into my routine? I've never done them before

 

[b1ak]

@b1ak great training update brother.

Thanks bro

 

[LevButlerov]

Could you give me an example of how I could program a dropset into my routine? I've never done them before

Sure, here’s a clean simple way to add a dropset @b1ak

push your working weight to full fatigue on the last set of an exercise then immediately drop the weight by about 50% and keep going to another full stop with constant tension. Use it on machines so you can adjust easier.

 

[BeMe]

Sure, here’s a clean simple way to add a dropset @b1ak

push your working weight to full fatigue on the last set of an exercise then immediately drop the weight by about 50% and keep going to another full stop with constant tension. Use it on machines so you can adjust easier.

Or if you're a real sadist dropped the weight by 70% and rep the failure then drop the weight again to 40% and rep to failure haha. When I do that with biceps my arms get so pumped I lose almost 1/3 of my range of motion LOL.

Pause reps are another great intensity technique too.

 

[HarleyGuy]

I weighed in this morning at 102.9kg (227lbs) dropped some weight probably from the flu and all the sweating ive been doing Past few days I've been craving more carbs, I usually dont eat pasta but I couldn't resist My plan moving forward is to meal prep some chicken and broccoli and take that to work in case they have a carb heavy dinner for us. What do you think ?

I've dropped the tren pretty much as soon as it was recommended I do so, not tempted or anything to add it back until it's safer to do so.

Thanks for your support as well bro, i appreciate it. It motivates me to stay consistent and grind everything out !

I think meal prep is a great idea and your colleagues won’t bat an eye at you doing that at all in fact you watch others will start doing it. Also, psychologically it will help you remove yourself from that food being a part of what is an option for you.

Everyone who is into health and wellness to any degree knows that eating at a restaurant is a cheat meal even when you thinks it’s not.

 

[LevButlerov]

Or if you're a real sadist dropped the weight by 70% and rep the failure then drop the weight again to 40% and rep to failure haha. When I do that with biceps my arms get so pumped I lose almost 1/3 of my range of motion LOL.

Pause reps are another great intensity technique too.

that's the hardcore @BeMe way

 

[R.AP]

Training log for 15/11/25

4.2km walk after waking up

1x protein with oats and 1x cream cheese bagle with a couple slices of bacon

1x protein with oats after workout

1x 400g chicken pasta at work

Training :

3x Incline Bench 82kg
Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds
Set 1 = 10 reps
Set 2 = 8 reps
Set 3 = 8 reps

3x db flys 12kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

3 x Lat pulldown supinated 30kg
Set 1 = 14 reps
Set 2 = 14 reps
Set 3 = 14 reps

Note: Couldn't bring myself to do Bent over rows or any leg exercise. Should have gone heavier on the pulldowns. The idea was to take it easy while I recover but still train. Looking at the reps numbers I feel like I could have pushed harder.

Note: Starting to feel alot better. Training intensity back to normal within a day or two max. Starting to feel hungry which is good, didn't have any appetite this week.

Just started following your log bro so I'm not too sure of your background - what are you recovering from?

I agree re. your intensity though. If you can hit the same reps each set then typically you need to increase intensity. For recovery this doesn't have to come from weight, but can also be from ROM, or tempo even.

When training at a good intensity I might see something like the following recorded (as an example, assuming same weight each set):

Set 1 - 14 reps
Set 2 - 13 reps
Set 3 - 10 reps

@LevButlerov

 

[b1ak]

Just started following your log bro so I'm not too sure of your background - what are you recovering from?

I agree re. your intensity though. If you can hit the same reps each set then typically you need to increase intensity. For recovery this doesn't have to come from weight, but can also be from ROM, or tempo even.

When training at a good intensity I might see something like the following recorded (as an example, assuming same weight each set):

Set 1 - 14 reps
Set 2 - 13 reps
Set 3 - 10 reps

@LevButlerov

I've been recovering from a flu, feeling 100% now

 

[HarleyGuy]

Or if you're a real sadist dropped the weight by 70% and rep the failure then drop the weight again to 40% and rep to failure haha. When I do that with biceps my arms get so pumped I lose almost 1/3 of my range of motion LOL.

Pause reps are another great intensity technique too.

@BeMe is a beast I think he'd give me DOMS again!

 

[b1ak]

Training log for 16/11/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats

1x 200g chicken breast, 175g broccoli (ran out) after workout

1x protein shake half way through work shift

1x protein shake and 1x 120g canned tuna after work.

Training:

3x 14kg Lat raise:
Set 1 : 12 reps
Set 2 : 11 reps
Set 3 : 11 reps

3x 35kg Upright row
Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps

3x 30kg Tricep push downs
Set 1 : 12reps
Set 2 : 10 reps
Set 3 : 8 reps

3x 20kg skull crushers
Set 1 : 9 reps
Set 2 : 7 reps
Set 3 : 7 reps

3x 35kg barbell curl
Set 1: 10 reps
Set 2: 9 reps
Set 3: 12 reps ( swinging the last 4reps )

3x 25kg reverse curls /Super set with 14kg hammer curls
Set 1 : 12/ 10 reps
Set 2 : 10/ 8 reps
Set 3 : 9/ 8 reps

Hamstring curls 30kg x 3 12 reps
(Heavy focus on form and controlling the weight )

 

[R.AP]

I've been recovering from a flu, feeling 100% now

SEND IT SON!

 

[BeMe]

I've been recovering from a flu, feeling 100% now

Way to power through bro. That flu just got me too...but still training like you bro! Sittn here with the chills drinking my pre and we speak haha

 

[b1ak]

Way to power through bro. That flu just got me too...but still training like you bro! Sittn here with the chills drinking my pre and we speak haha

That's the one bro ! Hopefully your flu doesn't last long

 

[LevButlerov]

Training log for 16/11/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats

1x 200g chicken breast, 175g broccoli (ran out) after workout

1x protein shake half way through work shift

1x protein shake and 1x 120g canned tuna after work.

Training:

3x 14kg Lat raise:
Set 1 : 12 reps
Set 2 : 11 reps
Set 3 : 11 reps

3x 35kg Upright row
Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps

3x 30kg Tricep push downs
Set 1 : 12reps
Set 2 : 10 reps
Set 3 : 8 reps

3x 20kg skull crushers
Set 1 : 9 reps
Set 2 : 7 reps
Set 3 : 7 reps

3x 35kg barbell curl
Set 1: 10 reps
Set 2: 9 reps
Set 3: 12 reps ( swinging the last 4reps )

3x 25kg reverse curls /Super set with 14kg hammer curls
Set 1 : 12/ 10 reps
Set 2 : 10/ 8 reps
Set 3 : 9/ 8 reps

Hamstring curls 30kg x 3 12 reps
(Heavy focus on form and controlling the weight )

Good full day logged
14 kg laterals with the 35 kg upright rows thats a solid upper pump day!
You're keeping protein high thats nice.

 

[BeMe]

That's the one bro ! Hopefully your flu doesn't last long

Thanks bro. I'm sure I'll be ok. Just gotta dig a little deeper to stay on the grind right. I think they're might be a new strain of covid getting everyone. Members from every country are getting the "flu" right now.

 

[b1ak]

Thanks bro. I'm sure I'll be ok. Just gotta dig a little deeper to stay on the grind right. I think they're might be a new strain of covid getting everyone. Members from every country are getting the "flu" right now.

Yeah probably a new strain, lots of international guests are arriving sick into new zealand. Oh well, I've had my exposure so I should be good until the next strain appears

 

[b1ak]

Training log for 18/11/25

Food =

1x protein shake with 1/4 cup oats

1x 200g chicken breast and 200g broccoli

1x protein shake at work

1x 250g chicken breast for dinner

1x protein shake before bed

Training =

3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 7 reps
Set 3 = 7 reps / 60kg 8 reps/ 30kg 10 reps
(Sickening chest pump)

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds down 3 second pause)

Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3x Bent over row 50kg (Dropset on last)
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 9 reps/ 25kg 14 reps

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 9 reps

3 x Lat pulldown supinated 45kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 =9 reps

3x barbell squats 30kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 = 10 reps


Note: Nice and controlled, focusing on engaging my core and maintaining good posture. Light weight so I dont aggravate my lower back injury. Slowly building up the strength in that area.

 

[LevButlerov]

Training log for 18/11/25

Food =

1x protein shake with 1/4 cup oats

1x 200g chicken breast and 200g broccoli

1x protein shake at work

1x 250g chicken breast for dinner

1x protein shake before bed

Training =

3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 7 reps
Set 3 = 7 reps / 60kg 8 reps/ 30kg 10 reps
(Sickening chest pump)

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds down 3 second pause)

Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3x Bent over row 50kg (Dropset on last)
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 9 reps/ 25kg 14 reps

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 9 reps

3 x Lat pulldown supinated 45kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 =9 reps

3x barbell squats 30kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 = 10 reps


Note: Nice and controlled, focusing on engaging my core and maintaining good posture. Light weight so I dont aggravate my lower back injury. Slowly building up the strength in that area.

Good chest day 84kg incline moved hot and the 50kg tempo work locked in. @b1ak

Food is fine but you can bump protein higher with one more chicken meal or double a shake, and add some fiber.

 

[Mobster]

Good solid workout

 

[stevesmi]

Training log for 18/11/25

Food =

1x protein shake with 1/4 cup oats

1x 200g chicken breast and 200g broccoli

1x protein shake at work

1x 250g chicken breast for dinner

1x protein shake before bed

Training =

3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 7 reps
Set 3 = 7 reps / 60kg 8 reps/ 30kg 10 reps
(Sickening chest pump)

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds down 3 second pause)

Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3x Bent over row 50kg (Dropset on last)
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 9 reps/ 25kg 14 reps

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 9 reps

3 x Lat pulldown supinated 45kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 =9 reps

3x barbell squats 30kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 = 10 reps


Note: Nice and controlled, focusing on engaging my core and maintaining good posture. Light weight so I dont aggravate my lower back injury. Slowly building up the strength in that area.

@b1ak this is really looking good. 3 sets is a nice 1 and I like the repetitions that you're doing. Keep up the good work.

 

[b1ak]

Training log for 19/11/25

4.2km walk after waking up

1x protein shake with oats

1x 200g chicken breast and 200g broccoli post workout

1x protein shake at work

1x 200g lean beef mince and 100g broccoli

1 x protein shake before bed

Training =

3x 38kg Upright row
Set 1 : 12 reps
Set 2 : 10 reps
Set 3 : 9 reps

3x 14kg Lat raise:
Set 1 : 12 reps
Set 2 : 10reps
Set 3 : 9 reps

3x 30kg Tricep push downs
Set 1 : 12reps
Set 2 : 11 reps
Set 3 : 8 reps

3x 35kg barbell curl
Set 1: 11 reps
Set 2: 9 reps
Set 3: 7 reps

3x 25kg reverse curls / superset 14kg hammer curls
Set 1 : 12/8
Set 2 : 7/ 7
Set 3 : 7/5

Note: No skull crushers today, wrist felt weak after Upright row. Need to do more wrist mobility.

 

[ceo]

Training log for 18/11/25

Food =

1x protein shake with 1/4 cup oats

1x 200g chicken breast and 200g broccoli

1x protein shake at work

1x 250g chicken breast for dinner

1x protein shake before bed

Training =

3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 7 reps
Set 3 = 7 reps / 60kg 8 reps/ 30kg 10 reps
(Sickening chest pump)

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds down 3 second pause)

Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3x Bent over row 50kg (Dropset on last)
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 9 reps/ 25kg 14 reps

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 9 reps

3 x Lat pulldown supinated 45kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 =9 reps

3x barbell squats 30kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 = 10 reps


Note: Nice and controlled, focusing on engaging my core and maintaining good posture. Light weight so I dont aggravate my lower back injury. Slowly building up the strength in that area.

bros nice sets and reps. @b1ak I like how you keeping your rep range around 10. That a good workout. Nothing too strong and nothing too light.

 

[2Thick]

Training log for 18/11/25

Food =

1x protein shake with 1/4 cup oats

1x 200g chicken breast and 200g broccoli

1x protein shake at work

1x 250g chicken breast for dinner

1x protein shake before bed

Training =

3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 7 reps
Set 3 = 7 reps / 60kg 8 reps/ 30kg 10 reps
(Sickening chest pump)

3x Incline Bench 50kg (Higher seat angle, lower weight, 3 second up 3 seconds down 3 second pause)

Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3x Bent over row 50kg (Dropset on last)
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 9 reps/ 25kg 14 reps

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 9 reps

3 x Lat pulldown supinated 45kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 =9 reps

3x barbell squats 30kg
Set 1 = 10 reps
Set 2 = 10 reps
Set 3 = 10 reps


Note: Nice and controlled, focusing on engaging my core and maintaining good posture. Light weight so I dont aggravate my lower back injury. Slowly building up the strength in that area.

@b1ak the barbell squats 30kg and hitting 10 reps per set is legit. and i love the rep ranges throughout as well. that is a great workout for conditioning !