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Approved Log My Test, Mast and Tren cutting cycle Log

b1ak said:
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.
Click to expand...
The volume and the iron training looks fantastic. I like how you're mixing it up with the exercises three sets each and hitting it perfectly with the repetitions I love it. @b1ak
 
b1ak said:
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.
Click to expand...
@b1ak some good looking food options man. Keep up the good work.
 
b1ak said:
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.
Click to expand...
@b1ak Solid log keep it coming!
 
b1ak said:
Training log for 20/11/25

1x protein shake with 1/4 cup oats

1x 300g rump steak (no fat) and 100g broccoli 100g asparagus

1x protein shake before bed

Training : Rest day

No cardio or weights. Just relaxed at home, played the game and listen to audiobooks.
Feeling good and ready to get back into it tomorrow 💪
Click to expand...
good the steak is the best meal , next time throw up a pic :D @b1ak
 
Training log for 21/11/25

1x protein shake with 1/4 cup oats

1x 350g roast chicken and 100g potato poet workout

1x protein shake at work

1x 200g steak ( I only at the steak and brocolli)
1000001979.webp


1x protein shake before bed

Training =
3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 8 reps
Set 3 = 6 reps / 60kg 9 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 = 10 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 8 reps

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

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 45kg
Set 1 = 9 reps
Set 2 = 9 reps
Set 3 = 8 reps

3x calf raises to failure
 
b1ak said:
Training log for 21/11/25

1x protein shake with 1/4 cup oats

1x 350g roast chicken and 100g potato poet workout

1x protein shake at work

1x 200g steak ( I only at the steak and brocolli)
View attachment 145427

1x protein shake before bed

Training =
3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 8 reps
Set 3 = 6 reps / 60kg 9 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 = 10 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 8 reps

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

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 45kg
Set 1 = 9 reps
Set 2 = 9 reps
Set 3 = 8 reps

3x calf raises to failure
Click to expand...
Steak meal looks good :D @b1ak lets start adding more drop sets to the bench
 
b1ak said:
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.
Click to expand...
@b1ak Training looks solid....good dedication.........
 
b1ak said:
Training log for 21/11/25

1x protein shake with 1/4 cup oats

1x 350g roast chicken and 100g potato poet workout

1x protein shake at work

1x 200g steak ( I only at the steak and brocolli)
View attachment 145427

1x protein shake before bed

Training =
3x Incline Bench 84kg (Dropset on last)
Set 1 = 9 reps
Set 2 = 8 reps
Set 3 = 6 reps / 60kg 9 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 = 10 reps
Set 3 = 9 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 8 reps

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

3 x Lat pulldown 45kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 45kg
Set 1 = 9 reps
Set 2 = 9 reps
Set 3 = 8 reps

3x calf raises to failure
Click to expand...
Nice training there man, as @LevButlerov has said, adding some drop sets for intensity would be good, also some more volume on calves they can take a beating
 
Training log for 22/11/25

4.2km walk after waking

1x protein shake with 1/4cup oats

1x 300g roast chicken post workout

1x protein shake at work

1x 200g chicken breast and 100g asparagus

1x protein shake before bed

Training =

3x 38kg Upright row
Set 1 : 12 reps
Set 2 : 11 reps
Set 3 : 11 reps

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

3x 20kg skull crushers
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

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

3x 35kg barbell curl
Set 1: 12 reps
Set 2: 11 reps
Set 3: 9 reps

3x 35kg barbell forearm curl to failure
13+ Each set
 
No training log for 23/11/25

Went away for work so I did my morning 4.2km walk and did 30 min swimming laps at the hotel pool. I did record my food but I cant find it. I ate the usually 1x protein with oats, 2x protein shakes and I bought a roast chicken from the supermarket but I cant remember how much of it I ate ( I did weigh the portion but I cant remember exactly what is was, either 350 or 300g)
 
b1ak said:
Training log for 22/11/25

4.2km walk after waking

1x protein shake with 1/4cup oats

1x 300g roast chicken post workout

1x protein shake at work

1x 200g chicken breast and 100g asparagus

1x protein shake before bed

Training =

3x 38kg Upright row
Set 1 : 12 reps
Set 2 : 11 reps
Set 3 : 11 reps

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

3x 20kg skull crushers
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

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

3x 35kg barbell curl
Set 1: 12 reps
Set 2: 11 reps
Set 3: 9 reps

3x 35kg barbell forearm curl to failure
13+ Each set
Click to expand...
Love that rep range for shoulders
 
b1ak said:
Training log for 22/11/25

4.2km walk after waking

1x protein shake with 1/4cup oats

1x 300g roast chicken post workout

1x protein shake at work

1x 200g chicken breast and 100g asparagus

1x protein shake before bed

Training =

3x 38kg Upright row
Set 1 : 12 reps
Set 2 : 11 reps
Set 3 : 11 reps

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

3x 20kg skull crushers
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

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

3x 35kg barbell curl
Set 1: 12 reps
Set 2: 11 reps
Set 3: 9 reps

3x 35kg barbell forearm curl to failure
13+ Each set
Click to expand...
training on point but drop set the skull crushers
b1ak said:
No training log for 23/11/25

Went away for work so I did my morning 4.2km walk and did 30 min swimming laps at the hotel pool. I did record my food but I cant find it. I ate the usually 1x protein with oats, 2x protein shakes and I bought a roast chicken from the supermarket but I cant remember how much of it I ate ( I did weigh the portion but I cant remember exactly what is was, either 350 or 300g)
Click to expand...
good no training day, any good pool pics? @b1ak
 
Training log for 24/11/25

Ran out of protein today, will be delivered either this Thursday or friday.

4.2km walk after waking

1x protein with 1/4 cup oats (ran out)

1x 300g lamb chops (cut out the bones and weighed after cooking) and 200g broccoli post workout

1x protein drink i got from the store (35g protein, 44g carbs, 8.5g fat, 405cal. Had this at work

Had a small amount of roast chicken for dinner, didn't weigh because it was like a drumstick worth of meat. Wasn't hungry.

Training -

3x Bench 84kg (Dropset 60kg each set)
Set 1 = 10/10
Set 2 = 6/10
Set 3 = 5/7

Note: (day after) This absolutely killed me, chest is sore (in a good way) definitely the way to go moving forward.

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

Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 6 reps

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

Note: Took a 7 min break because those chest exercises killed me

3x Bent over row 50kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3 x Lat pulldown 45kg

Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown supinated 45kg
Set 1 = 11 eps
Set 2 = 11 reps
Set 3 = 9 reps

3x 30kg barbell squats 10 reps each set. Nice and slow, engaging the core and back muscles.
 
b1ak said:
Training log for 24/11/25

Ran out of protein today, will be delivered either this Thursday or friday.

4.2km walk after waking

1x protein with 1/4 cup oats (ran out)

1x 300g lamb chops (cut out the bones and weighed after cooking) and 200g broccoli post workout

1x protein drink i got from the store (35g protein, 44g carbs, 8.5g fat, 405cal. Had this at work

Had a small amount of roast chicken for dinner, didn't weigh because it was like a drumstick worth of meat. Wasn't hungry.

Training -

3x Bench 84kg (Dropset 60kg each set)
Set 1 = 10/10
Set 2 = 6/10
Set 3 = 5/7

Note: (day after) This absolutely killed me, chest is sore (in a good way) definitely the way to go moving forward.

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

Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 6 reps

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

Note: Took a 7 min break because those chest exercises killed me

3x Bent over row 50kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3 x Lat pulldown 45kg

Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown supinated 45kg
Set 1 = 11 eps
Set 2 = 11 reps
Set 3 = 9 reps

3x 30kg barbell squats 10 reps each set. Nice and slow, engaging the core and back muscles.
Click to expand...
Nice training man, drop sets are nice - do you have a hack squat or pendulum squat?
 
b1ak said:
Training log for 24/11/25

Ran out of protein today, will be delivered either this Thursday or friday.

4.2km walk after waking

1x protein with 1/4 cup oats (ran out)

1x 300g lamb chops (cut out the bones and weighed after cooking) and 200g broccoli post workout

1x protein drink i got from the store (35g protein, 44g carbs, 8.5g fat, 405cal. Had this at work

Had a small amount of roast chicken for dinner, didn't weigh because it was like a drumstick worth of meat. Wasn't hungry.

Training -

3x Bench 84kg (Dropset 60kg each set)
Set 1 = 10/10
Set 2 = 6/10
Set 3 = 5/7

Note: (day after) This absolutely killed me, chest is sore (in a good way) definitely the way to go moving forward.

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

Set 1 = 8 reps
Set 2 = 8 reps
Set 3 = 6 reps

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

Note: Took a 7 min break because those chest exercises killed me

3x Bent over row 50kg
Set 1 = 11 reps
Set 2 = 9 reps
Set 3 = 10 reps

3 x Lat pulldown 45kg

Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown supinated 45kg
Set 1 = 11 eps
Set 2 = 11 reps
Set 3 = 9 reps

3x 30kg barbell squats 10 reps each set. Nice and slow, engaging the core and back muscles.
Click to expand...
Good chest day :D @b1ak
but you did chest and back?
 
LevButlerov said:
Good chest day :D @b1ak
but you did chest and back?
Click to expand...
Yeah chest and back day, I originally had Set days for body parts like Monday chest/back, tues shoulders/arms and so on but I ended up changing to a floating schedule like "if the last time I trained was chest back then the next time I train will be shoulders arms
 
b1ak said:
Yeah chest and back day, I originally had Set days for body parts like Monday chest/back, tues shoulders/arms and so on but I ended up changing to a floating schedule like "if the last time I trained was chest back then the next time I train will be shoulders arms
Click to expand...
we want you to not drop into tren, would you be willing to hold it off for now? @b1ak @s.gentz
 
LevButlerov said:
we want you to not drop into tren, would you be willing to hold it off for now? @b1ak @s.gentz
Click to expand...
@b1ak
Agree with @LevButlerov here. You should not be using Tren until you are in better shape and have gained much more experience. Even low doses are very hard on the cardiovascular system. Honestly unless your in the last 8-10 weeks of contest prep there is really no reason to use Tren for anything. There are much healthier ways to go about this.
 
s.gentz said:
@b1ak
Agree with @LevButlerov here. You should not be using Tren until you are in better shape and have gained much more experience. Even low doses are very hard on the cardiovascular system. Honestly unless your in the last 8-10 weeks of contest prep there is really no reason to use Tren for anything. There are much healthier ways to go about this.
Click to expand...
Well said @s.gentz I think test and masteron with some winstrol is just as good :D @b1ak
 
b1ak said:
Currently weighing 100.8kg /222lbs post workout 💪
(Shit photos but the best I could do)
View attachment 146729

View attachment 146730
View attachment 146736
Click to expand...
Uhhh bro... go back and look at your first pics and then this one! This log is fantastic and you're really getting into better shape fast.

I like the morning walks you do upon waking try and incorporate that as much as you're able. Fasted cardio is the best it's what kept our ancestors ripped AF.

You're going to drop a shit ton of body fat brother I can already tell! Keep going 💪
 
b1ak said:
I feel less aggressive and my cardio feels alot easier to do since coming off Tren Ace. Definitely not in any rush to start using it again.
Click to expand...
smart you're off :D
 
b1ak said:
I feel less aggressive and my cardio feels alot easier to do since coming off Tren Ace. Definitely not in any rush to start using it again.
Click to expand...
Def made the right decision. Tren is horrible for your cardiovascular system. You feel better because your heart is not under so much stress. Tren has it's place if your a competitor but the average gym rat does not need it. The price is not worth it.
 
Training log for 25/11/25

4.2km walk after waking up

1x protein shake with 1/4 oats

1x 250g chicken breast with 150g brocolli post workout

1x protein shake at work

1x 250g chicken breast with 150g brocolli for dinner

1x protein shake before bed

Training -

Note: Went lighter today because I was feeling tired. Had a 4 hour meeting earlier in the day which drained me.

3x 12kg Lat raise
Set 1: 12
Set 2: 10
Set 3: 10

3x 30kg Upright row
Set 1: 14
Set 2: 12
Set 3: 12

3x 20kg skull crushers
Set 1: 11
Set 2: 10
Set 3: 8

3x 30kg Tricep push downs
Set 1: 10
Set 2: 9
Set 3: 8

3x 30kg barbell curl
Set 1: 12
Set 2: 12
Set 3: 10

3x 30kg forearm curls to failure
12+ Each rep

Note: (after workout) Turns out I was just mentally drained and after workout out I feel alot better. Im happy I didnt use being tired as an excuse to not workout.
 
b1ak said:
Training log for 25/11/25

4.2km walk after waking up

1x protein shake with 1/4 oats

1x 250g chicken breast with 150g brocolli post workout

1x protein shake at work

1x 250g chicken breast with 150g brocolli for dinner

1x protein shake before bed

Training -

Note: Went lighter today because I was feeling tired. Had a 4 hour meeting earlier in the day which drained me.

3x 12kg Lat raise
Set 1: 12
Set 2: 10
Set 3: 10

3x 30kg Upright row
Set 1: 14
Set 2: 12
Set 3: 12

3x 20kg skull crushers
Set 1: 11
Set 2: 10
Set 3: 8

3x 30kg Tricep push downs
Set 1: 10
Set 2: 9
Set 3: 8

3x 30kg barbell curl
Set 1: 12
Set 2: 12
Set 3: 10

3x 30kg forearm curls to failure
12+ Each rep

Note: (after workout) Turns out I was just mentally drained and after workout out I feel alot better. Im happy I didnt use being tired as an excuse to not workout.
Click to expand...
Cant count how many times I have dreaded going to the gym after a shit day at work, and then walk out feeling amazing, well done for pushing through for a solid session.
 
b1ak said:
Training log for 25/11/25

4.2km walk after waking up

1x protein shake with 1/4 oats

1x 250g chicken breast with 150g brocolli post workout

1x protein shake at work

1x 250g chicken breast with 150g brocolli for dinner

1x protein shake before bed

Training -

Note: Went lighter today because I was feeling tired. Had a 4 hour meeting earlier in the day which drained me.

3x 12kg Lat raise
Set 1: 12
Set 2: 10
Set 3: 10

3x 30kg Upright row
Set 1: 14
Set 2: 12
Set 3: 12

3x 20kg skull crushers
Set 1: 11
Set 2: 10
Set 3: 8

3x 30kg Tricep push downs
Set 1: 10
Set 2: 9
Set 3: 8

3x 30kg barbell curl
Set 1: 12
Set 2: 12
Set 3: 10

3x 30kg forearm curls to failure
12+ Each rep

Note: (after workout) Turns out I was just mentally drained and after workout out I feel alot better. Im happy I didnt use being tired as an excuse to not workout.
Click to expand...
Good day logged @b1ak the lighter work is still good, 12kg laterals and 30kg rows holding tight.
mentally drained si the time you get into the gym, makes you positive to get that pump and blood flow, good you pushed it! EVO family support.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46
 
s.gentz said:
Def made the right decision. Tren is horrible for your cardiovascular system. You feel better because your heart is not under so much stress. Tren has it's place if your a competitor but the average gym rat does not need it. The price is not worth it.
Click to expand...
well said @s.gentz fully agreed :D
 
b1ak said:
Training log for 25/11/25

4.2km walk after waking up

1x protein shake with 1/4 oats

1x 250g chicken breast with 150g brocolli post workout

1x protein shake at work

1x 250g chicken breast with 150g brocolli for dinner

1x protein shake before bed

Training -

Note: Went lighter today because I was feeling tired. Had a 4 hour meeting earlier in the day which drained me.

3x 12kg Lat raise
Set 1: 12
Set 2: 10
Set 3: 10

3x 30kg Upright row
Set 1: 14
Set 2: 12
Set 3: 12

3x 20kg skull crushers
Set 1: 11
Set 2: 10
Set 3: 8

3x 30kg Tricep push downs
Set 1: 10
Set 2: 9
Set 3: 8

3x 30kg barbell curl
Set 1: 12
Set 2: 12
Set 3: 10

3x 30kg forearm curls to failure
12+ Each rep

Note: (after workout) Turns out I was just mentally drained and after workout out I feel alot better. Im happy I didnt use being tired as an excuse to not workout.
Click to expand...
Not every session is gonna be a heater bro, life still happens and sometimes days tire us out more then others. Important thing is you get in there and give it 100% that doesnt mean you have to hit the same weight as last time or get the same amount of reps.
As long as you gave 100% effort for your ability on the day.
 
b1ak said:
Training log for 25/11/25

4.2km walk after waking up

1x protein shake with 1/4 oats

1x 250g chicken breast with 150g brocolli post workout

1x protein shake at work

1x 250g chicken breast with 150g brocolli for dinner

1x protein shake before bed

Training -

Note: Went lighter today because I was feeling tired. Had a 4 hour meeting earlier in the day which drained me.

3x 12kg Lat raise
Set 1: 12
Set 2: 10
Set 3: 10

3x 30kg Upright row
Set 1: 14
Set 2: 12
Set 3: 12

3x 20kg skull crushers
Set 1: 11
Set 2: 10
Set 3: 8

3x 30kg Tricep push downs
Set 1: 10
Set 2: 9
Set 3: 8

3x 30kg barbell curl
Set 1: 12
Set 2: 12
Set 3: 10

3x 30kg forearm curls to failure
12+ Each rep

Note: (after workout) Turns out I was just mentally drained and after workout out I feel alot better. Im happy I didnt use being tired as an excuse to not workout.
Click to expand...
Awesome to see you still getting a workout in when you felt fatigued and didn't use it as an excuse well done!

It might help you (and definitely us) if you made a habit of throwing up your macros in your daily diet, as it stands diet looks clean and consistent.

Tren will kill your cardio and you don't need it I'm glad you took this out.
 
HarleyGuy said:
Awesome to see you still getting a workout in when you felt fatigued and didn't use it as an excuse well done!

It might help you (and definitely us) if you made a habit of throwing up your macros in your daily diet, as it stands diet looks clean and consistent.

Tren will kill your cardio and you don't need it I'm glad you took this out.
Click to expand...
Cheers bro, I love the encouragement I get from all the evo lads. Yeah I'll post macros up moving forward. After dropping tren ace after being on for 4 weeks, its a night and day difference in terms of cardio. While I enjoyed how tren made me feel (even tho I was taking 75mg weekly) I feel alot better since my walks and shadow boxing no longer feel like a chore. Since im in a cut im always looking for ways to feel better and perform better,I
1000% agree with dropping tren.
 
No training logs for 26/11/25 to 30/11/25

Had to travel to South Island for a funeral. In my culture funerals can last upto a week so pretty lucky this was only a 4 day one. This year lots of people I went to school with have passed away and same with family members, im reminded that tomorrow isnt guaranteed and im thankful that im getting into better shape and living a healthier lifestyle. Excited to get back home to train.
 
b1ak said:
No training logs for 26/11/25 to 30/11/25

Had to travel to South Island for a funeral. In my culture funerals can last upto a week so pretty lucky this was only a 4 day one. This year lots of people I went to school with have passed away and same with family members, im reminded that tomorrow isnt guaranteed and im thankful that im getting into better shape and living a healthier lifestyle. Excited to get back home to train.
Click to expand...
we understand :D try to do some push ups and squats there if you can
 
Training log for 01/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 200g beef mince for dinner ( 42g protein, 10g fat, 274 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x Incline Bench 80kg (Dropset 60kg)
Set 1 = 9 reps / 9 reps
Set 2 = 7 reps/ 8 reps
Set 3 = 6 reps/ 6 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 8 reps

3 x Lat pulldown 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown supinated 50kg
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

20min jog treadmill to finish

Note: decided to drop the volume and add more cardio into my days to help raise my overall fitness level and keep my weight loss trending downwards.
 
b1ak said:
Training log for 01/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 200g beef mince for dinner ( 42g protein, 10g fat, 274 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x Incline Bench 80kg (Dropset 60kg)
Set 1 = 9 reps / 9 reps
Set 2 = 7 reps/ 8 reps
Set 3 = 6 reps/ 6 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 8 reps

3 x Lat pulldown 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown supinated 50kg
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

20min jog treadmill to finish

Note: decided to drop the volume and add more cardio into my days to help raise my overall fitness level and keep my weight loss trending downwards.
Click to expand...
Good work pushing the 80kg incline and the 14kg flys with 50kg pulldowns a lot of volume today :D @b1ak

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
 
b1ak said:
Training log for 01/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 200g beef mince for dinner ( 42g protein, 10g fat, 274 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x Incline Bench 80kg (Dropset 60kg)
Set 1 = 9 reps / 9 reps
Set 2 = 7 reps/ 8 reps
Set 3 = 6 reps/ 6 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 8 reps

3 x Lat pulldown 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown supinated 50kg
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

20min jog treadmill to finish

Note: decided to drop the volume and add more cardio into my days to help raise my overall fitness level and keep my weight loss trending downwards.
Click to expand...
Nice dropsets on the incline man, yes add some fasted cardio, you will love it
 
b1ak said:
Training log for 01/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 200g beef mince for dinner ( 42g protein, 10g fat, 274 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x Incline Bench 80kg (Dropset 60kg)
Set 1 = 9 reps / 9 reps
Set 2 = 7 reps/ 8 reps
Set 3 = 6 reps/ 6 reps

3x db flys 14kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 8 reps

3 x Lat pulldown 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps

3 x Lat pulldown supinated 50kg
Set 1 = 12 reps
Set 2 = 11 reps
Set 3 = 11 reps

20min jog treadmill to finish

Note: decided to drop the volume and add more cardio into my days to help raise my overall fitness level and keep my weight loss trending downwards.
Click to expand...
3 drop sets on the incline is some serious work mate!
 
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
Good day logged @b1ak those 14kg lateral raises with the drop are good for shoulder shape, gin to pump you
Protein is solid but bump it up toward 250g if you can.
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
Good start to the day
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
@b1ak nice work on barbell curls and forearm curls to failure. skull crushers are on point. upright rows also are awsome
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
nice job on this one as usual! you are doing great. keep pushing the skull crushers and barbell curls @b1ak
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
Bro. You certainly kicking ass on this. @b1ak The skull crushers and tricep pushdowns look amazing. I like the weight training you doing.
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
I have a lot of love for this workout routine you're putting together. It looks really strong. I especially like the upright rows and the skull crushers together. @b1ak
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
@b1ak Skull crushers and tricep pushdowns are definitely good. I also like the barbell curls. Those are really fun to do.
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
@b1ak great looking foods and really good training man.
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
If u have a pec dec at the gym you can use that for rear delt work its excellent machine reverse pec dec cables bands or dbs work as well, i get the most out of machine work for those.
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
Definitely hit the rear delts if you want those 3d delts, reverse dumbell flys and reverse cable cross overs are great
 
Training log for 03/12/25


4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g beef sirloin steak (60g protein, 38g fat , 606 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Chest still sore so decided not to do any drop sets

3x Incline Bench 85kg
Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x pushups (felt like trying something different)
Set 1 = 30 reps
Set 2 = 22 reps
Set 3 = 20 reps

3x db flys 14kg
Set 1 = 13
Set 2 = 13
Set 3 = 11

Note: Took a 5 min break

3x Bent over row 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 11 reps

3 x Lat pulldown 50kg
Set 1 = 9 reps
Set 2 = 9 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 50kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 11 reps

Note: Im thinking of changing up my workout routine. Chest and back on same day is pretty taxing especially while cutting. Any suggestions?
 
b1ak said:
Training log for 03/12/25


4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g beef sirloin steak (60g protein, 38g fat , 606 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Chest still sore so decided not to do any drop sets

3x Incline Bench 85kg
Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x pushups (felt like trying something different)
Set 1 = 30 reps
Set 2 = 22 reps
Set 3 = 20 reps

3x db flys 14kg
Set 1 = 13
Set 2 = 13
Set 3 = 11

Note: Took a 5 min break

3x Bent over row 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 11 reps

3 x Lat pulldown 50kg
Set 1 = 9 reps
Set 2 = 9 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 50kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 11 reps

Note: Im thinking of changing up my workout routine. Chest and back on same day is pretty taxing especially while cutting. Any suggestions?
Click to expand...
You need to cut the back and chest into different days imo @b1ak
this is too much volume

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
 
b1ak said:
Training log for 03/12/25


4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g beef sirloin steak (60g protein, 38g fat , 606 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Chest still sore so decided not to do any drop sets

3x Incline Bench 85kg
Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x pushups (felt like trying something different)
Set 1 = 30 reps
Set 2 = 22 reps
Set 3 = 20 reps

3x db flys 14kg
Set 1 = 13
Set 2 = 13
Set 3 = 11

Note: Took a 5 min break

3x Bent over row 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 11 reps

3 x Lat pulldown 50kg
Set 1 = 9 reps
Set 2 = 9 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 50kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 11 reps

Note: Im thinking of changing up my workout routine. Chest and back on same day is pretty taxing especially while cutting. Any suggestions?
Click to expand...
A good Push/Pull/Legs routine is good, Chest Shoulders Tris would be a better split than chest and back together.
Then Back, rear delts and Bis for example
 
b1ak said:
Training log for 02/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli for dinner (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Did some light shoulder mobility work with some bands. Light rear delt stuff as well like face pulls focusing on the squeeze. Looking at adding some rear delt exercise into the workout.

3x 14kg Lat raise Dropset 5kg
Set 1: 12 / 12
Set 2: 11 /12
Set 3: 9 / 10

Note: Absolutely blew my shoulders up, will permanently add this to my workouts.

3x 35kg Upright row
Set 1: 12
Set 2: 9
Set 3: 9

3x 20kg skull crushers
Set 1: 11
Set 2: 11
Set 3: 10

3x 30kg Tricep push downs
Set 1: 9
Set 2: 8
Set 3: 8

3x 30kg barbell curl
Set 1: 14
Set 2: 12
Set 3: 8

3x 30kg forearm curls to failure
12+ Each rep

10min shadow boxing warm down
Click to expand...
Nice looking meals and workout here mate. Definitely agree with getting a rear delt exercise in there.
 
b1ak said:
Training log for 03/12/25


4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g beef sirloin steak (60g protein, 38g fat , 606 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

Note: Chest still sore so decided not to do any drop sets

3x Incline Bench 85kg
Set 1 = 10 reps
Set 2 = 9 reps
Set 3 = 9 reps

3x pushups (felt like trying something different)
Set 1 = 30 reps
Set 2 = 22 reps
Set 3 = 20 reps

3x db flys 14kg
Set 1 = 13
Set 2 = 13
Set 3 = 11

Note: Took a 5 min break

3x Bent over row 50kg
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 11 reps

3 x Lat pulldown 50kg
Set 1 = 9 reps
Set 2 = 9 reps
Set 3 = 11 reps

3 x Lat pulldown supinated 50kg
Set 1 = 11 reps
Set 2 = 11 reps
Set 3 = 11 reps

Note: Im thinking of changing up my workout routine. Chest and back on same day is pretty taxing especially while cutting. Any suggestions?
Click to expand...
Re the split, how many days per week you training? Chest + Back, Shoulders + Arms and Legs is a valid 3-way. A lot of people doing Upper / Lower as well so in theory they would be doing more in the upper than what you do in the chest + back. As @Dreamer said, push, pull, legs might be better. That way you are training the bigger muscles with some smaller ones. Alternatively, if you prefer a more traditional bodybuilding split, you could go to a 4-way.
 
waggat said:
Re the split, how many days per week you training? Chest + Back, Shoulders + Arms and Legs is a valid 3-way. A lot of people doing Upper / Lower as well so in theory they would be doing more in the upper than what you do in the chest + back. As @Dreamer said, push, pull, legs might be better. That way you are training the bigger muscles with some smaller ones. Alternatively, if you prefer a more traditional bodybuilding split, you could go to a 4-way.
Click to expand...
I train 5 days a week, Im leaning towards PPL
 
b1ak said:
No training logs for 04/12/25 - 07/12/25
Phone broke, only thing that wasn't backed up was my notes app. Starting new workout routine 08/12/25. Still figuring out what's going to be best for me.
Click to expand...
sorry about phone hope you back soon :D @b1ak but thats why having a log in the EVO family is good, keeps a record for you.
 
Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9
 
b1ak said:
Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9
Click to expand...
NZ heat, how bad is it? @b1ak
your food is steady but why fat so low? we need to boost it up
b1ak said:
I did 2x bicep exercises but its missing from my log
Click to expand...
 
LevButlerov said:
NZ heat, how bad is it? @b1ak
your food is steady but why fat so low? we need to boost it up
Click to expand...
27c (80f) we have a thin ozone layer in nz so the sun stings alot more. Stays hot until around 8.30pm. I can add more fats into my diet but unsure as to how, any suggestions? Oh and I did biceps just to get a nice arm pump before work , trying to fill out my work shirts 😂
 
b1ak said:
Im lucky my overall fitness level has improved and bodyfat dropping otherwise I'd really be suffering in this heat
Click to expand...
You're making progress well done :D
 
b1ak said:
27c (80f) we have a thin ozone layer in nz so the sun stings alot more. Stays hot until around 8.30pm. I can add more fats into my diet but unsure as to how, any suggestions? Oh and I did biceps just to get a nice arm pump before work , trying to fill out my work shirts 😂
Click to expand...
You should add an avocado to start :D and full whole eggs, can you do it? @b1ak
80f is hot lol :P i live closer to desert so night freezing now
 
b1ak said:
I can add both, I dont like eggs but I will eat them to help my progress 😅
Click to expand...
how about walnuts instead of eggs? :D
 
b1ak said:
Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9
Click to expand...
I'd like to see these weights upped
 
b1ak said:
Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9
Click to expand...
@b1ak training is on point. i like the tricep push downs and skull crushers. that is a damn good layout
 
b1ak said:
I did 2x bicep exercises but its missing from my log
Click to expand...
You never want to forget about those. Bicep training is very important. You never want to forget about those. @b1ak
 
b1ak said:
Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9
Click to expand...
Bros. The training definitely on point. @b1ak Three sets looking really good per exercise. That's the way to push it.
 
b1ak said:
Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9
Click to expand...
@b1ak you're not going to go wrong with chicken and broccoli. It's as boring but as consistent of a meal as you can get as a bodybuilder. No need to be complicated.
 
b1ak said:
Week 8 update :

Starting to heat up here in New Zealand so im drinking at least 3 liters of water and having 2x sugar free electrolyte packets throughout the day.

Ive simplified my diet and pretty much eat the same thing everyday. Meal prep my dinner so it takes out the guess work. Starting new training PPL.

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun : Rest

Ill take some progress photos tomorrow.


Training for 07/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 85kg Bench / Drop set 40kg
Set 1 = 9/12
Set 2 = 8/10
Set 3 = 7/10

3x 14kg db flys
Set 1 = 13
Set 2 = 13
Set 3 = 13

3x 30kg bb shoulder press
Set 1= 10
Set 2= 10
Set 3= 8

3x 14kg Lat raise / Dropset 5kg
Set 1= 12/12
Set 2= 10/9
Set 3= 10/10

3x 20kg skull crushers
Set 1 = 10
Set 2 = 11
Set 3 = 10

3x 30kg Tricep push downs
Set 1 = 14
Set 2 = 11
Set 3 = 9
Click to expand...
You are definitely the man on this. The training looks really good. Skull crushers and tricep pushdowns are really nice. @b1ak
 
Training log for 09/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Note: Surprisingly im not getting sick of eating the same thing everyday. Takes all the guess work out of it and im saving money since chicken is always cheap in NZ. I have enough spices and whatnot at home to change the flavor of the food so its not so bad. I feel locked in when im eating my chicken broccoli 💪

Training -

3x 50kg lat pulldown
Set 1 = 12
Set 2 = 12
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 10

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 10
Set 3 = 8

3x 20kg reverse curl
Set 1 = 8
Set 2 = 7
Set 3 = 7

100x banded face pulls


Training log for 10/12/25

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g Snapper ( 61g protein, 4g fat, 300 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 50kg barbell squats
Set 1 : 10
Set 2 : 10
Set 3 : 9

3x 40kg seated leg extensions
Set 1 : 14
Set 2 : 12
Set 3 : 12

3x 40kg Hamstring curls
Set 1 : 10
Set 2 : 10
Set 3 : 6

Note: Hamstring started cramping up so I stopped.

5x 40kg seated calf raises to failure

Note: Overall , felt pretty good but I definitely starting to feel limited on terms of what I can train since my home gym is more suited towards kickboxing rather than bodybuilding. Im looking at some gyms in my town and should be signed up for one this side of Christmas.
 
b1ak said:
Training log for 09/12/25

4.2km walk after waking up

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Note: Surprisingly im not getting sick of eating the same thing everyday. Takes all the guess work out of it and im saving money since chicken is always cheap in NZ. I have enough spices and whatnot at home to change the flavor of the food so its not so bad. I feel locked in when im eating my chicken broccoli 💪

Training -

3x 50kg lat pulldown
Set 1 = 12
Set 2 = 12
Set 3 = 12

3x 50kg lat pulldown supinated
Set 1 = 13
Set 2 = 12
Set 3 = 10

3x 50kg Bent over row
Set 1 = 9
Set 2 = 9
Set 3 = 8

3x 30kg bb bicep curl
Set 1 = 12
Set 2 = 10
Set 3 = 8

3x 20kg reverse curl
Set 1 = 8
Set 2 = 7
Set 3 = 7

100x banded face pulls


Training log for 10/12/25

1x protein shake with 1/4 cup oats (34.6g protein, 26.9g carbs , 273 cal)

1x 250g chicken breast and 100g broccoli (75g protein , 10g carbs , 495 cal)

1x protein shake at work (28.2g protein, 0.9g carbs , 121 cal)

1x 300g Snapper ( 61g protein, 4g fat, 300 cal) for dinner

1x protein shake before bed (28.2g protein, 0.9g carbs , 121 cal)

Training -

3x 50kg barbell squats
Set 1 : 10
Set 2 : 10
Set 3 : 9

3x 40kg seated leg extensions
Set 1 : 14
Set 2 : 12
Set 3 : 12

3x 40kg Hamstring curls
Set 1 : 10
Set 2 : 10
Set 3 : 6

Note: Hamstring started cramping up so I stopped.

5x 40kg seated calf raises to failure

Note: Overall , felt pretty good but I definitely starting to feel limited on terms of what I can train since my home gym is more suited towards kickboxing rather than bodybuilding. Im looking at some gyms in my town and should be signed up for one this side of Christmas.
Click to expand...
You're not sick of eating it yet, give it 6months :D @b1ak

the training seems good how much cardio and core work?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366
 
Dreamer said:
I have been eating the same meals for a long time brother - i find it very easy to keep on track this way
Click to expand...
I been eating much the same for the past 9 years
 
LevButlerov said:
You're not sick of eating it yet, give it 6months :D @b1ak

the training seems good how much cardio and core work?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366
Click to expand...
Just the 4.2km walk in the morning, sometimes I'll jump on the exercise bike on my rest days. Should I add more cardio? Im open for suggestions. I have plenty time throughout the day since I start work at 2pm or maybe after work ? The only core work I do is plank hold since it helps with my lower back pain.
 
b1ak said:
Just the 4.2km walk in the morning, sometimes I'll jump on the exercise bike on my rest days. Should I add more cardio? Im open for suggestions. I have plenty time throughout the day since I start work at 2pm or maybe after work ? The only core work I do is plank hold since it helps with my lower back pain.
Click to expand...
are you able to do more AM fasted cardio?
 
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