Approved Log Training Nutrition Life Recomp Journal

[Tankie]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

 

[rizzlekdizzle]

Congrats on losing the weight!. You may want to up your Test so you don't tank your E2, at least to 500. Tbol and Var are decent oral options but probably just go Var at the end. Do not worry about winstrol unless you are under 10% BF.
The cialis, i would chop them in half and take every two days. 16 weeks is good for EQ.

 

[LevButlerov]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

welcome to the EVO family @Tankie thank you for sharing! I love that you put all the data up and we can discuss in detail.
And shout out to @HarleyGuy for helping you and podcast love too. @stevesmi @Mobster
We transformed this into your log journal so lets go

You posted basic training and food but can we get details please?
Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good with actual foods not 1 day
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Cycle
Are you on TRT now?

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

its better to take tadalafil 10mgs eod than 20mgs 2x/week
your eq dose is too high why this dose?

Thoughts on kickstart with Tbol say 5 weeks?

I think you should kick start with anavar

Thoughts on finisher of Winstrol or Anavar last 5 weeks?

finish with winstrol

Nutrissa Cycle Support to support orals.

better use n2guard we have bloods on it and actual user feedback on steroid cycles

 

[Mobster]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

Thanks

But needed? Wanted surely

 

[Tankie]

Congrats on losing the weight!. You may want to up your Test so you don't tank your E2, at least to 500. Tbol and Var are decent oral options but probably just go Var at the end. Do not worry about winstrol unless you are under 10% BF.
The cialis, i would chop them in half and take every two days. 16 weeks is good for EQ.

Thanks for the feedback! I thought I might hear that from you after listening to your podcast interview. Wasn’t that your biggest regret?
I can try the Cialis at 10 E2D. The twice a week is just how I’ve been taking it.
I do want to be cautious about tanking my E2. I’ve read every Test/EQ thread on here and your spot on with what some have said. Maybe I can lower the EQ to start and titrate up?

 

[Tankie]

We transformed this into your log journal so lets go

lol this was only meant for Q/A. We going with recomp then based on where I am at or TBD?
As @Mobster would say this is the preplanning to the plan.

supplements

Fish oil, B12, and one other that the wife gives me. I’ll find out.

Are you on TRT now?

Yes 250 a week cruise.

its better to take tadalafil 10mgs eod than 20mgs 2x/week
your eq dose is too high why this dose?

Making the switch on Cialis now.
What starting dose was you thinking?

I think you should kick start with anavar

Interesting. 50mg split twice a day?

finish with winstrol

This would be ideal. I think I had dated this sometime in late April early May right before summer.

Diet, Training, Cardio

I need a second to get organized for daily logging. Let me work on this and get back to you.

 

[Tankie]

Thanks

But needed? Wanted surely

Little bit of both.

 

[stevesmi]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

@Tankie Nice job on the training man. You are definitely a legit dude. 7 days a week training is something special.

 

[Tankie]

@Tankie Nice job on the training man. You are definitely a legit dude. 7 days a week training is something special.

Good morning! What are your thoughts on the 7 day training? Is it hurting me? I’ve been doing it for quite some time now. I look at Wednesday as kinda an off day with just cardio and abs.
I know no one wants to contradict the other but at the same time everyone is different and has their own thoughts and opinions. Any chance I can get yours on this proposed cycle?

 

[stevesmi]

Good morning! What are your thoughts on the 7 day training? Is it hurting me? I’ve been doing it for quite some time now. I look at Wednesday as kinda an off day with just cardio and abs.
I know no one wants to contradict the other but at the same time everyone is different and has their own thoughts and opinions. Any chance I can get yours on this proposed cycle?

it depends on the volume and what you are doing. look at it this way certain muscles can be trained daily. your abs, your calves for example. but other muscle groups like legs and shoulders should not be trained very often.
so if you want to try 7x a week it can work, as long as you aren't over training certain muscles

 

[Tankie]

it depends on the volume and what you are doing. look at it this way certain muscles can be trained daily. your abs, your calves for example. but other muscle groups like legs and shoulders should not be trained very often.
so if you want to try 7x a week it can work, as long as you aren't over training certain muscles

Good stuff! I hate legs so they are definitely only once a week. Every other muscle I try to give 72 hrs off in between.

 

[stevesmi]

Good stuff! I hate legs so they are definitely only once a week. Every other muscle I try to give 72 hrs off in between.

sleep is key. and listening to your body.
and DELOADING is mandatory. so is warm ups and stretching

 

[Ulter]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

Nice job on this training. You aren't weight training every day. One thing I would do differently though is take out the shoulder day on Thursday. You don't need 2 days a week shoulders no good @Tankie

 

[2Thick]

Good stuff! I hate legs so they are definitely only once a week. Every other muscle I try to give 72 hrs off in between.

Can really get away with legs once a week if they're done correctly. @Tankie No need to hate any workout though. Make them more fun and change things up so you don't get bored.

 

[ROIDDERS]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

@Tankie Every family really has a lot of respect for the opening of this Log. Great job on this. You certainly like to throw around the iron.

 

[ceo]

Good stuff! I hate legs so they are definitely only once a week. Every other muscle I try to give 72 hrs off in between.

@Tankie bros you shouldn't hate legs. make them more fun. do some lunges and vary up the weight make it less boring

 

[rizzlekdizzle]

Thanks for the feedback! I thought I might hear that from you after listening to your podcast interview. Wasn’t that your biggest regret?
I can try the Cialis at 10 E2D. The twice a week is just how I’ve been taking it.
I do want to be cautious about tanking my E2. I’ve read every Test/EQ thread on here and your spot on with what some have said. Maybe I can lower the EQ to start and titrate up?

Better to Torre the test up rather than EQ as it takes a long time to build up.

 

[Tankie]

sleep is key. and listening to your body.
and DELOADING is mandatory. so is warm ups and stretching

Sleep is good 7-8 hrs and wake up typically without an alarm clock.
Warm ups yes but terrible at stretching.

 

[Tankie]

Nice job on this training. You aren't weight training every day. One thing I would do differently though is take out the shoulder day on Thursday. You don't need 2 days a week shoulders no good @Tankie

Done. Maybe I’ll split my cardio days up then say Monday and Thursdays .

 

[Tankie]

Better to Torre the test up rather than EQ as it takes a long time to build up.

Yep makes sense.

 

[Tankie]

Can really get away with legs once a week if they're done correctly. @Tankie No need to hate any workout though. Make them more fun and change things up so you don't get bored.

I do but I don’t. My current leg day consist of squats, lunges, leg extensions and leg curls. Maybe I can add in a light leg day with light cardio on Thursdays. Get the calves involved. Don’t laugh but I did some hip adductors the other day cause the lower back and hips are tight and man did they kick my ass. Maybe try those some more too.

 

[Tankie]

@Tankie Every family really has a lot of respect for the opening of this Log. Great job on this. You certainly like to throw around the iron.

Appreciate that. I’ve been cutting the last 18 months. Hoping to lean bulk/recomp this go around and get prepared for a 1st time bulk in the fall. I could use some mass eventually.

 

[stevesmi]

Sleep is good 7-8 hrs and wake up typically without an alarm clock.
Warm ups yes but terrible at stretching.

You need to stretch post workout. Some hot yoga classes will go a long way

 

[LevButlerov]

lol this was only meant for Q/A. We going with recomp then based on where I am at or TBD?
As @Mobster would say this is the preplanning to the plan.

lets get you started you already in the game @Tankie

Fish oil, B12, and one other that the wife gives me. I’ll find out.

digestive aids add them psyllium husk probiotics digestive enzymes

Yes 250 a week cruise.

not bad post a bottle pic of your test please

Making the switch on Cialis now.
What starting dose was you thinking?

10mgs eod

Interesting. 50mg split twice a day?

we can start with 25 first preworkout

This would be ideal. I think I had dated this sometime in late April early May right before summer.

lets do it

I need a second to get organized for daily logging. Let me work on this and get back to you.

waiting to see it lets get things going hard

 

[Tankie]

You need to stretch post workout. Some hot yoga classes will go a long way

How many times a week would you say you go? I would like to add a class or two

 

[Tankie]

not bad post a bottle pic of your test please

I actually prefer the Dragon Pharma, doesn’t crystallize like the Para does but both work well.

 

[Tankie]

With the holidays and a vacation scheduled for first week of January I don’t plan on starting cycle till 1/12. From now till then I would like to get opinions on diet and exercise. You guys good with that?

All workouts are fasted first thing in the morning. Very little deviation. First 1/2hr of everyday:
ISO Dymatize
Scoop of Prejym
5g creatine
TSP of citrulline malate

12/13 Back and Bi’s
Pull-ups 16,8,9
Lat pull downs 130@10,9,10
Seated rows 140@10
135@10,11
One arm cable lat pulls 50@12,11,10
Cable rope curls 45@15,13.10
Bayesian curls 25@17,14,12
Cable single arm curls 20@10,12,
25@6
Good mornings on back ext. 50@20,18,20,25
Ezy bar curl 50@15,15,18
75 mins

Diet
Breakfast
Typical breakfast for quite sometime now minus the beef. Usually it’s ground turkey sausage during the weekday.
Carbs 24g
Fat 15g
Protein 79 (includes ISO)

 

[stevesmi]

How many times a week would you say you go? I would like to add a class or two

ideally you want to do stretching/yoga daily. but as far as a class twice a week is fantastic, you will feel more loose and get better results in the gym. i stretch everyday myself. usually both morning and PM. takes 5-10 minutes once you learn the poses

 

[RoySimpson]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

@Tankie awesome work bro! Losing alot of weight for sure!

 

[2Thick]

I do but I don’t. My current leg day consist of squats, lunges, leg extensions and leg curls. Maybe I can add in a light leg day with light cardio on Thursdays. Get the calves involved. Don’t laugh but I did some hip adductors the other day cause the lower back and hips are tight and man did they kick my ass. Maybe try those some more too.

you are covering all bases on that one

 

[Ulter]

Done. Maybe I’ll split my cardio days up then say Monday and Thursdays .

yeah try it and see if you feel a more loose shoulder

 

[ROIDDERS]

Appreciate that. I’ve been cutting the last 18 months. Hoping to lean bulk/recomp this go around and get prepared for a 1st time bulk in the fall. I could use some mass eventually.

yeah you are doing good!

 

[LevButlerov]

View attachment 154634
I actually prefer the Dragon Pharma, doesn’t crystallize like the Para does but both work well.

nice dragon pharma and para pharma good combo @Tankie

 

[LevButlerov]

With the holidays and a vacation scheduled for first week of January I don’t plan on starting cycle till 1/12. From now till then I would like to get opinions on diet and exercise. You guys good with that?

All workouts are fasted first thing in the morning. Very little deviation. First 1/2hr of everyday:
ISO Dymatize
Scoop of Prejym
5g creatine
TSP of citrulline malate

12/13 Back and Bi’s
Pull-ups 16,8,9
Lat pull downs 130@10,9,10
Seated rows 140@10
135@10,11
One arm cable lat pulls 50@12,11,10
Cable rope curls 45@15,13.10
Bayesian curls 25@17,14,12
Cable single arm curls 20@10,12,
25@6
Good mornings on back ext. 50@20,18,20,25
Ezy bar curl 50@15,15,18
75 mins

Diet
Breakfast
Typical breakfast for quite sometime now minus the beef. Usually it’s ground turkey sausage during the weekday.
Carbs 24g
Fat 15g
Protein 79 (includes ISO)

is that bread breakfast?
we start jan sure on cycle
but lets dial in training how much cardio you doing? @Tankie

 

[Tankie]

is that bread breakfast?
we start jan sure on cycle
but lets dial in training how much cardio you doing? @Tankie

is that bread breakfast?

lol yes is one slice of sourdough bread bad? Underneath is thin beef steak and eggs.

 

[Tankie]

but lets dial in training how much cardio you doing?

Yes I agree. I do 30 mins, little over two miles, on a treadmill 2x a week.

 

[LevButlerov]

Yes I agree. I do 30 mins, little over two miles, on a treadmill 2x a week.

lets bump it

 

[LevButlerov]

lol yes is one slice of sourdough bread bad? Underneath is thin beef steak and eggs.

get some oatmeal instead

 

[Noah Wixx]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

The podcasts are pretty awesome

 

[ballin2504]

First off, podcasts have been a game changer for educating. Keep up the great work @Mobster & @stevesmi

Secondly, I am formerly @Garrj3. Needed to change tag and this is only way I knew how.

First of the year I’d like to start a recomp and a bona fide log I can look back on and be proud of.

Goal is to slowly lower body fat % while achieving lean mass.

About myself:
45 years old
5’-8” 180lbs. 18 months ago I was 230lbs
Body Fat (U.S. Navy Method)17.4%

Workout Schedule (approx 1 hr/daily)
Monday - chest and tris
Tuesday - back and bis
Wednesday - 30 min treadmill 30 min abs
Thursday - 30 min treadmill & shoulders
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

Currently running cruise: test 250/wk
Previous cycles:
Test 300 wk Primo 300 wk E2 dropped to 19 so I upped the Test.
Test 300 wk NPP 262 wk Proviron 25/day.

Daily meal intake ~ 1800 calories
Carbs 110
Fats 70
Protein 200

The plan which is definitely up for revision.

Test 375 EQ 300 every week for 16 weeks.
Cialis 20 mg twice a week.
Reta 4 mg a week.

Thoughts on kickstart with Tbol say 5 weeks?
Thoughts on finisher of Winstrol or Anavar last 5 weeks?
Nutrissa Cycle Support to support orals.
Aromasin on hand. I’m learning @HarleyGuy

Think that’s it. Let me know if I forgot anything.

@Tankie nice start to the log man. Welcome to the forum we are glad to have ya here.

 

[Tankie]

Yesterdays log
12/14
DB Lunges 12@30’s 12@40’s 10@40’s 10@40’s
Arnold press 12@30’s 12@40’s 11@40’s 10@40’s
Squat 15@75 10@165 10@165 10@165
DB side lat 12@20’s 12@20’s 12@20’s
Leg ext 12@130 8@150 11@150
Leg curl 10@90 12@90 10@90
Cable rear delt pull 20@20 15@20 15@20
70 mins

I’ll update food later. Having difficulties lol

 

[R.AP]

Yesterdays log
12/14
DB Lunges 12@30’s 12@40’s 10@40’s 10@40’s
Arnold press 12@30’s 12@40’s 11@40’s 10@40’s
Squat 15@75 10@165 10@165 10@165
DB side lat 12@20’s 12@20’s 12@20’s
Leg ext 12@130 8@150 11@150
Leg curl 10@90 12@90 10@90
Cable rear delt pull 20@20 15@20 15@20
70 mins

I’ll update food later. Having difficulties lol

Hey mate! Looks like a bit of a full body day? Do you do your own programming? What does your split currently look like?

 

[Tankie]

@Tankie nice start to the log man. Welcome to the forum we are glad to have ya here.

Thank you and glad to be here!

 

[Tankie]

Hey mate! Looks like a bit of a full body day? Do you do your own programming? What does your split currently look like?

Kinda sorta I’d say. Always trying to improve on the upper body without totally neglecting lower body.
No programming here. Started out with a google search workout few years back and over time learned and kinda created my own.
Routine has been modified since first post based of suggestions.

As of yesterday!
Today - 30 min treadmill 2.3 miles
30 min abs: 2 sets of 30 each: hanging leg raises, hanging leg raise twist each side. 3 sets of cable ab pull downs.

Tuesday - chest and tri’s
Wednesday - back and bi’s
Thursday - 30 min treadmill misc legs nothing major
Friday - chest and tris
Saturday - back and bis
Sunday - legs and shoulders

 

[Tankie]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

 

[LevButlerov]

Yesterdays log
12/14
DB Lunges 12@30’s 12@40’s 10@40’s 10@40’s
Arnold press 12@30’s 12@40’s 11@40’s 10@40’s
Squat 15@75 10@165 10@165 10@165
DB side lat 12@20’s 12@20’s 12@20’s
Leg ext 12@130 8@150 11@150
Leg curl 10@90 12@90 10@90
Cable rear delt pull 20@20 15@20 15@20
70 mins

I’ll update food later. Having difficulties lol

Good day I like arnold presses with squats 165 nice! @Tankie

 

[LevButlerov]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

Retatrutide does limit cal intake, push up more protein thats key even use shakes @Tankie

 

[Mobster]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

That depends. For typical use it's exactly as intended

 

[stevesmi]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

@Tankie reta will initially kill appetite. but over time your body will adjust. your metabolism will speed up and you will start eating more normal but not excessive

 

[2Thick]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

Well, if you're concerned about your caloric intake, why are you using retatrutide in the first place? That's the whole idea behind it - it's going to get rid of the food noise. @Tankie

 

[Ulter]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

Try swapping out some of the heavier stuff that you're consuming, like the protein shakes and the dairy. @Tankie same goes for the bread.

 

[ceo]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

@Tankie Bros, the diet looking really good if you ask me. I like that Reta as well. Don't worry if it limits your calories. That's the point. You want to burn body fat, right?

 

[ROIDDERS]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

No need to overthink things on this one. The diet will follow what needs to happen. You don't need to say, "Oh, I'm not getting enough calories, boo hoo. It's not a big deal." Just eat healthy, and good things will happen, and keep training. @Tankie

 

[Tankie]

Well, if you're concerned about your caloric intake, why are you using retatrutide in the first place? That's the whole idea behind it - it's going to get rid of the food noise. @Tankie

I am but I’m not. I have some fat to lose but would like to gain some lean mass in the process. Was just wondering if it’s a concern.

 

[Tankie]

Try swapping out some of the heavier stuff that you're consuming, like the protein shakes and the dairy. @Tankie same goes for the bread.

Will do! @LevButlerov got me on the one slice of sourdough bread on my first breakfast post.

 

[Tankie]

No need to overthink things on this one. The diet will follow what needs to happen. You don't need to say, "Oh, I'm not getting enough calories, boo hoo. It's not a big deal." Just eat healthy, and good things will happen, and keep training. @Tankie

I like your thinking brother and I’ll keep pushing along!

 

[Tankie]

Shit day today at lunch. Need to do better on travel days.

12/16
Dips 27,20,19
Incline press 15@150, 10@200, 8@200, 9@200
Supine press 9@240, 8@240, 8@240
L to H crossovers 13@25 11@25 13@25
Rope tricep ext 11@50, 14@45, 12@45
Cable flys 10@30 9@30 9@30
Tricep pushdown 16@55, 15@55 15@55
OH tricep ext 12@35, 13@35. 13@40
60 mins

 

[LevButlerov]

Shit day today at lunch. Need to do better on travel days.

12/16
Dips 27,20,19
Incline press 15@150, 10@200, 8@200, 9@200
Supine press 9@240, 8@240, 8@240
L to H crossovers 13@25 11@25 13@25
Rope tricep ext 11@50, 14@45, 12@45
Cable flys 10@30 9@30 9@30
Tricep pushdown 16@55, 15@55 15@55
OH tricep ext 12@35, 13@35. 13@40
60 mins

Try to bring protein bars when you travel, makes things easier @Tankie

volume is strong lets add more push ups

 

[Tankie]

Try to bring protein bars when you travel, makes things easier @Tankie

volume is strong lets add more push ups

That’s actually all I ate, 2 barbell protein bars.

Main reason for the reply is I forgot to add: 15 mins cardio 1.25 miles. When you said to add more cardio to the plan, is this enough? Daily of course.

 

[Noah Wixx]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

Depends on what your goals are if itnis good or bad

 

[ROIDDERS]

I like your thinking brother and I’ll keep pushing along!

We got a lot of love for you. Keep pushing it, you as well.

 

[Ulter]

Will do! @LevButlerov got me on the one slice of sourdough bread on my first breakfast post.

i mean its not the end of the world. but bread is bread. its used to poor countries when someone is super skinny to fatten them up

 

[ballin2504]

Diet for 12/13 & 12/14. Reta maybe limiting my calorie intake. Bad thing?

Interested in feedback. Feel free to comment!

@Tankie as long as you’re getting your protein in I thing you’ll be fine

 

[2Thick]

I am but I’m not. I have some fat to lose but would like to gain some lean mass in the process. Was just wondering if it’s a concern.

Worst case, just cycle your calories. You will be fine.

 

[LevButlerov]

That’s actually all I ate, 2 barbell protein bars.

Main reason for the reply is I forgot to add: 15 mins cardio 1.25 miles. When you said to add more cardio to the plan, is this enough? Daily of course.

you need more food @Tankie why so low?

and try doing 15 before after training

 

[Tankie]

@Tankie as long as you’re getting your protein in I thing you’ll be fine

Every bit 1 per pound 95% of time.

 

[Tankie]

you need more food @Tankie why so low?

and try doing 15 before after training

Think I just kinda fell off the meal prep. I usually have cooked chicken or something else in the fridge that last all week and it hasn’t been there.

15 before/after will put me at about 90 min workout. I’ll try. It’s really only 4 days. Already have two cardio days and a leg day.

 

[LevButlerov]

Think I just kinda fell off the meal prep. I usually have cooked chicken or something else in the fridge that last all week and it hasn’t been there.

15 before/after will put me at about 90 min workout. I’ll try. It’s really only 4 days. Already have two cardio days and a leg day.

if you can lets try to get back on meal prep @Tankie

 

[Tankie]

12/17
15 min cardio

Pullups 17,10,,11
Deadlifts 15@75, 12@125, 12@125, 7@175
Bent over rows sup 15@75, 12@105, 8@125
Close grip pulldown 12@130, 9@145 9@145
Rope curls 12@45, 10@45, 9@50
Cable bar curl 12@55, 11@55,
Bayesian curls 10@25 9@25, 11@25
60 mins


12/18 (Just one of those days)
30 min cardio
10 min calves
10 min abs

 

[LevButlerov]

12/17
15 min cardio

Pullups 17,10,,11
Deadlifts 15@75, 12@125, 12@125, 7@175
Bent over rows sup 15@75, 12@105, 8@125
Close grip pulldown 12@130, 9@145 9@145
Rope curls 12@45, 10@45, 9@50
Cable bar curl 12@55, 11@55,
Bayesian curls 10@25 9@25, 11@25
60 mins


12/18 (Just one of those days)
30 min cardio
10 min calves
10 min abs

nice I love the cardio and pull ups @Tankie

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Tankie]

2025 review: somewhat foolish.
February 12 wk Npp Test Proviron: started out ~195lbs finished 185lb started the process.
May 12 wk Primo & Test (best one) transformed body and stayed at 185lb.
Aug 15 wk Npp Test Proviron primarily 185lb until I ran test to 500 finished 192lb - Retained a little water E2 high. Got yelled at by @HarleyGuy lesson learned.
Nov 7th off cycle (250 cruise) 192lb till now… dropped damn near 14lbs @ 178ish. Sorry to bore you with all this but I failed to log and wanted to have a recap right or wrong.

Break is nice but with your guys support and guidance I can’t wait for 2026 to kickoff.

 

[Tankie]

if you can lets try to get back on meal prep @Tankie

Most definitely!

 

[LevButlerov]

Most definitely!

keep us updated

 

[LevButlerov]

2025 review: somewhat foolish.
February 12 wk Npp Test Proviron: started out ~195lbs finished 185lb started the process.
May 12 wk Primo & Test (best one) transformed body and stayed at 185lb.
Aug 15 wk Npp Test Proviron primarily 185lb until I ran test to 500 finished 192lb - Retained a little water E2 high. Got yelled at by @HarleyGuy lesson learned.
Nov 7th off cycle (250 cruise) 192lb till now… dropped damn near 14lbs @ 178ish. Sorry to bore you with all this but I failed to log and wanted to have a recap right or wrong.

Break is nice but with your guys support and guidance I can’t wait for 2026 to kickoff.

its not foolish its a lesson learned now you have the EVO family to support you! @Tankie
and we are not bored lets get the info up as you go

 

[waggat]

12/17
15 min cardio

Pullups 17,10,,11
Deadlifts 15@75, 12@125, 12@125, 7@175
Bent over rows sup 15@75, 12@105, 8@125
Close grip pulldown 12@130, 9@145 9@145
Rope curls 12@45, 10@45, 9@50
Cable bar curl 12@55, 11@55,
Bayesian curls 10@25 9@25, 11@25
60 mins


12/18 (Just one of those days)
30 min cardio
10 min calves
10 min abs

Nice looking workout mate. Looks like you went well on the pullups.

 

[Tankie]

Nice looking workout mate. Looks like you went well on the pullups.

I try. When I first started I couldn’t pull my ass up so now I do them the start of every back day.

 

[Tankie]

12/19
15 min HIIT Cardio

Decline SM press 12@165, 12@185 8@205, 7@205
DB single standing fly 12@25 12@25 12@25
Pushups 35, 30, 35, 25
DB Decline curls 15@40’s 15,40’s 11@50’s
Rope pushdowns 11@50,12@50,@50dropset
OH tri ext 5@40, 5@30, 10@30, 10@30
Bar pushdown 12@60, 10@60, 10@60
60 mins

 

[Tankie]

12/20
Cardio
15 mins 5.5mph

Pull-ups 18,13,9
Lat pull downs 10@130, 8@130, 8@130
Seated rows 10@130, 10@130 10@130
OH single arm pulldown 11@45, 12@45,
Cable bar curls 6@60 10@50, 12@50 15@50
Bayesian curls 12@25’s 12@25’s 10@25’s
Rope curls 10@45, 10@40, dropset
Good morning back ext 15@50, 15@50
Ez bar curls 12@50, 15@50 15@50
65 mins

Cardio
15 mins 3.7@12% incline
Abs
Cable pull downs 30@70, 20@75, 25@75,25@75

 

[LevButlerov]

12/19
15 min HIIT Cardio

Decline SM press 12@165, 12@185 8@205, 7@205
DB single standing fly 12@25 12@25 12@25
Pushups 35, 30, 35, 25
DB Decline curls 15@40’s 15,40’s 11@50’s
Rope pushdowns 11@50,12@50,@50dropset
OH tri ext 5@40, 5@30, 10@30, 10@30
Bar pushdown 12@60, 10@60, 10@60
60 mins

12/20
Cardio
15 mins 5.5mph

Pull-ups 18,13,9
Lat pull downs 10@130, 8@130, 8@130
Seated rows 10@130, 10@130 10@130
OH single arm pulldown 11@45, 12@45,
Cable bar curls 6@60 10@50, 12@50 15@50
Bayesian curls 12@25’s 12@25’s 10@25’s
Rope curls 10@45, 10@40, dropset
Good morning back ext 15@50, 15@50
Ez bar curls 12@50, 15@50 15@50
65 mins

Cardio
15 mins 3.7@12% incline
Abs
Cable pull downs 30@70, 20@75, 25@75,25@75

Good cardio and training both days but the pull ups you have energy to do more? @Tankie

 

[Tankie]

Good cardio and training both days but the pull ups you have energy to do more? @Tankie

Yeah I think so. What happens is I do them with lat pull downs similar to a superset. I can feel the fatigue by doing so. If I approached each as a regular exercise I would get more out of both. Will do next time!

 

[LevButlerov]

Yeah I think so. What happens is I do them with lat pull downs similar to a superset. I can feel the fatigue by doing so. If I approached each as a regular exercise I would get more out of both. Will do next time!

Try to hand on the bar too as long as you can that will help @Tankie

 

[Tankie]

12/21
Lunges 10&50’s 10@50’s 10@50’s
Arnold press 8@50’s 9@50’s 8@50’s
Squat 10@165, 10@165, 11@165
Db lat raises 10@25’s, 10@25’s 10@25’s
Leg curl 9@100, 10@90, 11@90
Leg ext 12@140, 13@140, 11@140
Cable rear delts 15@15, 12@20, 8@25, 9@25
70 mins

 

[R.AP]

2025 review: somewhat foolish.
February 12 wk Npp Test Proviron: started out ~195lbs finished 185lb started the process.
May 12 wk Primo & Test (best one) transformed body and stayed at 185lb.
Aug 15 wk Npp Test Proviron primarily 185lb until I ran test to 500 finished 192lb - Retained a little water E2 high. Got yelled at by @HarleyGuy lesson learned.
Nov 7th off cycle (250 cruise) 192lb till now… dropped damn near 14lbs @ 178ish. Sorry to bore you with all this but I failed to log and wanted to have a recap right or wrong.

Break is nice but with your guys support and guidance I can’t wait for 2026 to kickoff.

It's all we can do brother is learn as we go! Plans for 2026?

 

[Tankie]

It's all we can do brother is learn as we go! Plans for 2026?

Beginning of the year I’m looking to do a 16 week Test & Eq cycle. Add in some Tbol/Anavar at the beginning and hopefully near the end my body fat % is low enough I’ll see the effects of some Winstrol.

I’m itching to start but have a vacation coming up so I’m cruising for now.

 

[LevButlerov]

12/21
Lunges 10&50’s 10@50’s 10@50’s
Arnold press 8@50’s 9@50’s 8@50’s
Squat 10@165, 10@165, 11@165
Db lat raises 10@25’s, 10@25’s 10@25’s
Leg curl 9@100, 10@90, 11@90
Leg ext 12@140, 13@140, 11@140
Cable rear delts 15@15, 12@20, 8@25, 9@25
70 mins

lunges I love those high pump

 

[R.AP]

Beginning of the year I’m looking to do a 16 week Test & Eq cycle. Add in some Tbol/Anavar at the beginning and hopefully near the end my body fat % is low enough I’ll see the effects of some Winstrol.

I’m itching to start but have a vacation coming up so I’m cruising for now.

Yeah nice work! It's an anxious wait to start a cycle but waiting until you're back is the way to go. What's your main goal for the cycle? Man I'd love to recommend dropping the orals and leaning a but more on injectables if you can. Try to protect your liver and health so you can ride the cycle and your enhanced lifestyle plenty longer.

The healthier your are, the longer you can stay on, the more gains there are to be had!

 

[Tankie]

Man I'd love to recommend dropping the orals and leaning a but more on injectables if you can

I really appreciate the advise and nothing really to state otherwise besides I will approach with caution.

 

[Tankie]

Merry Christmas EVO family!

 

[Tankie]

Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline

 

[Tankie]

It's an anxious wait to start a cycle

I am going to be so pumped to start it’s unbelievable. lol then the waiting game to see results!

 

[Tankie]

What's your main goal for the cycle?

Turn remaining fat into lean muscle and do a bulk this Fall. Currently around 16-17% body fat and would like to get to say 12%.

 

[LevButlerov]

Merry Christmas EVO family!

Merry Xmas our brother @Tankie

 

[LevButlerov]

Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline

dips is perfect as a start @Tankie I like the volume you did on Xmas eve

 

[stevesmi]

Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline

@Tankie this is an excellent workout right here. Nice job on the training and nice job on the cardio. It's very impressive.

 

[2Thick]

Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline

You're looking fantastic on this training. I like the cardio a lot and I like how you're putting together some solid training sessions. @Tankie

 

[Ulter]

Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline

Nice back-to-back workout going into Christmas. @Tankie I like to see an alpha pushing things like this. It shows that you are really committed.

 

[Mobster]

Don't see enough would be benchers here, inc me, doing JM presses

 

[ceo]

Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline

@Tankie Bros, the cardio looking really strong. Back to back days, that's good commitment. Especially if you're having big Christmas dinner.

 

[ROIDDERS]

Last (3) days of exercise. Slacking on the updates:
12/22
Cardio
30 mins 5.5
Abs
(3) sets of 30 each: leg raises, R & L oblique raises

12/23
Cardio
15 mins jog
Dips 30,25,25
SM incline press 15@115, 8@165, 7&165, 7@165
Db incline fly 17@40’s, 15@40’s 15@40’s
Jm press 15@60, 17@60, 17@60
L to H cable crossovers 12@25, 11@25, 12@25
Rope pushdowns 12@40, 13@40, 14@50
Bar pushdown 15@60, 11@65, 10@65
OH rope ext 8@40, 8@35, 9@35
65mins
Cardio
15min HIIT

12/24
Cardio
15 mins @ 5.5
Deadlifts 10@115, 10@165, 8@185, 6@205
Bent over rows pro 10@115 10@135, 10@135
Incline cable pullovers 10@45 10@65 10@65
Rope curls 14@45, 12@45, 10@45
DB incline curls 12@25’s 9@25’s, 8@25’s
DB curls 11@25’s 12@25’s 10@25’s
60 mins
Cardio
15 mins [email protected]% incline

Really good job on this, boss. Getting in a couple good workouts before the holiday is the best thing you can do. Not only did you kill it on the training, you killed it on the cardio. @Tankie

 

[Tankie]

Don't see enough would be benchers here, inc me, doing JM presses

I have a pretty standard routine for tri’s using cables but like to throw a curve ball in there from time to time.

I think they require a little more technique since I’m not use to doing them.