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Yeah it's definitely DOMS but my routine has alot of the muscle groups mixed in the one workout.
Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
Yeah you are so right. I usually prep 3-4days worth of meals for when I'm working. I thought I'd leave it flexible for my few days off. But I don't think it was a good decision.
It's easier when you plan ahead and have less decisions to make.
Hey mate, it happens a bit when you're either starting out or back from a break.Need some advice on training brothers! So today was my 3rd day in the gym, I did legs followed by cardio. First two days in targeted all other muscle groups which you can see in my logs.
I am feeling very sore as it's been so long since I've lifted. Should I have a rest day tomorrow, Should I start again from my Day 1 workout, or just go in and do cardio?
Appreciate some help
@LevButlerov @stevesmi @HarleyGuy @Allupfromhere @ZenithHealth
My opinion: for someone new a little soreness isn't an issue but if it's significant then I'd add a rest day (assuming you can't train a different body part). If you're really sore and stiff it can affect your form, eg can't squat properly if certain muscles are sore/stiff.
I've seen some of your workouts. I saw one that was chest, shoulders and tri's. What is your current split. For you I would suggest either:
1) upper / lower (usually done 4 days per week or 2 on, 1 off)
2) push, pull, legs (can be done anywhere between 3 and 6 days per week but if only 3-4 days then upper / lower would be better)
3) push, pull, legs, upper /lower (advantage of fitting perfectly in 5 days on in a 7 day period)
I feel like the training program I have at the moment isn't really a proper split. One of my mates put it together for me, he said he got it from some PT...traditionally I would usually do muscle groups like chest/back, shoulders, arms, legs.
I'll try and re arrange and build a program using either option 2 or 3. I want to try and do 5-6 days a week.
For me it doesn't have to be on particular days of the week because I'm a shift worker and my days and times are constantly changing.
Daily Log 4/1
The DOMS are a reminder that growth has begun. Getting back into the gym after time away isn’t easy, but every step forward matters. With discipline, patience, and purpose, we keep moving—slow, steady, and relentless. The mission is bigger than the pain: to become fitter, healthier, and stronger. For myself, for my family, and to honor my EVO brothers who push me to be better every day.
Sleep
8:31min sleep. CPAP records show 2.4 events / hr but major leaks in the mask. This seems to be a recurring theme the day following cleaning of the mask as accessories, just some adjustments required.
Diet
Just about hit all the macros perfectly today. Hit the 3L of water target too.
Excersize
Got into the gym feel sore and battered, but it was leg day and they were feeling just fine! I did unfortunately forget to wear my watch so my step count on Fitbit wont account for the cardio in the gym. Got a decent pump for the legs, I've been avoiding doing exercises like squats as I've had some trouble with the knees especially when I was hitting the scales at 135kg+. I will look to try and do some body weight squat to test out the knees before doing it with weights in the gym.
Leg extensions :
45kg x12
45kg x12
45kg x12
hamstring curls :
25kg x12
25kg x12
25kg x12
Leg Press:
50kg x12
50kg x12
50kg x12
Calf Raises:
50kg x15
50kg x15
50kg x15
Treadmill:
30 min 0 sec - 5 incline - 5.5km/hr
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
The DOMS are a reminder that growth has begun. Getting back into the gym after time away isn’t easy, but every step forward matters. With discipline, patience, and purpose, we keep moving—slow, steady, and relentless. The mission is bigger than the pain: to become fitter, healthier, and stronger. For myself, for my family, and to honor my EVO brothers who push me to be better every day.
Sleep
8:31min sleep. CPAP records show 2.4 events / hr but major leaks in the mask. This seems to be a recurring theme the day following cleaning of the mask as accessories, just some adjustments required.
Diet
Just about hit all the macros perfectly today. Hit the 3L of water target too.
Excersize
Got into the gym feel sore and battered, but it was leg day and they were feeling just fine! I did unfortunately forget to wear my watch so my step count on Fitbit wont account for the cardio in the gym. Got a decent pump for the legs, I've been avoiding doing exercises like squats as I've had some trouble with the knees especially when I was hitting the scales at 135kg+. I will look to try and do some body weight squat to test out the knees before doing it with weights in the gym.
Leg extensions :
45kg x12
45kg x12
45kg x12
hamstring curls :
25kg x12
25kg x12
25kg x12
Leg Press:
50kg x12
50kg x12
50kg x12
Calf Raises:
50kg x15
50kg x15
50kg x15
Treadmill:
30 min 0 sec - 5 incline - 5.5km/hr
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Brother this is awesome work and soo good to see you fucking sending it!
You are gonna get sore bro as your just getting into the swing of things. Im with @waggat and @ZenithHealth you dont want to overtrain but you dont want to give yourself a free ride also.. you could opt for a upper/lower/rest split and then throw in a double rest day when needed. However these workouts can be lengthy. Or as @waggat said ppl followed by a rest day or hybrid ppl rest upper lower rest.
I wouldnt be trying to train anymore then 4-5 sessions brother you just wont recover from it. If your still eager to get in there choose active recover and get some extra liss cardio in on your rest days.
You are gonna get sore bro as your just getting into the swing of things. Im with @waggat and @ZenithHealth you dont want to overtrain but you dont want to give yourself a free ride also.. you could opt for a upper/lower/rest split and then throw in a double rest day when needed. However these workouts can be lengthy. Or as @waggat said ppl followed by a rest day or hybrid ppl rest upper lower rest.
I wouldnt be trying to train anymore then 4-5 sessions brother you just wont recover from it. If your still eager to get in there choose active recover and get some extra liss cardio in on your rest days.
grassfed top round which is an affordable option here. and some grassfed beef. no charcoal, gas grill. again economical that way. costs $30 to refill propane which lasts for months. but i did do charcoal for xmas bbq
LevButlerov
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we all love bbqBbq always hits the spot! My gym had a protein shake machine so I got one in after my workout today.I'm on it brother
LevButlerov
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Head Moderator
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you need 2 days rest and come backNeed some advice on training brothers! So today was my 3rd day in the gym, I did legs followed by cardio. First two days in targeted all other muscle groups which you can see in my logs.
I am feeling very sore as it's been so long since I've lifted. Should I have a rest day tomorrow, Should I start again from my Day 1 workout, or just go in and do cardio?
Appreciate some help
@LevButlerov @stevesmi @HarleyGuy @Allupfromhere @ZenithHealth
@kamsikazee
Wow that is some good-looking eats right there. That barbecue looks sensational. I like how you're using those fancy prongs to put your meat on. I usually just use those cheap sticks. @kamsikazeeDaily log 3/1
It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.
Sleep
I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.
Diet
I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134
Excersize
Woke up feeling a little sore, and expect it to only get worse after today. I got my gym done and dusted early in the morning. I even went and got another access card from another gym that might be more convenient when I go back on later afternoon shifts in a few weeks time. Some weights followed by 30min on the treadmill. I went to the park with kids in the afternoon and got some extra steps in.
Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12
Chest fly machine :
35kg x12
35kg x12
35kg x12
machine shoulder flys:
25kg x12
25kg x12
25kg x12
Tricep extensions with rope:
15kg x12
15kg x11
15kg x8
Treadmill:
30 min - 4 incline - 5.5km/hr
View attachment 163140
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Really looking good on this, man. The supplements are on point. @kamsikazee also you're doing a great job on the tricep extensions and also the machine shoulder flies.Daily log 3/1
It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.
Sleep
I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.
Diet
I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134
Excersize
Woke up feeling a little sore, and expect it to only get worse after today
Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12
Chest fly machine :
35kg x12
35kg x12
35kg x12
machine shoulder flys:
25kg x12
25kg x12
25kg x12
Tricep extensions with rope:
15kg x12
15kg x11
15kg x8
Treadmill:
30 min - 4 incline - 5.5km/hr
View attachment 163140
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
@kamsikazee Bros, looking really good on this. Nice job hitting the different exercises and then finishing up with some treadmill on the incline.Daily log 3/1
It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.
Sleep
I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.
Diet
I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134
Excersize
Woke up feeling a little sore, and expect it to only get worse after today
Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12
Chest fly machine :
35kg x12
35kg x12
35kg x12
machine shoulder flys:
25kg x12
25kg x12
25kg x12
Tricep extensions with rope:
15kg x12
15kg x11
15kg x8
Treadmill:
30 min - 4 incline - 5.5km/hr
View attachment 163140
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
I like that you are keeping us updated. This is a good workout. My favorite here is the tricep extensions with rope. Very old-school and definitely does work. @kamsikazeeDaily log 3/1
It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.
Sleep
I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.
Diet
I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134
Excersize
Woke up feeling a little sore, and expect it to only get worse after today
Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12
Chest fly machine :
35kg x12
35kg x12
35kg x12
machine shoulder flys:
25kg x12
25kg x12
25kg x12
Tricep extensions with rope:
15kg x12
15kg x11
15kg x8
Treadmill:
30 min - 4 incline - 5.5km/hr
View attachment 163140
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Psyllium husk and ACV (with mother) are a prebiotic (pre-meal) and digestive enzymes are a probiotic (post-meal). Start with 5g Psyllium and 1 tbsp ACV about 30 mins before your meal, then you can take your probiotics after you're done eating.Felt amazing
Alright I'll up it and see how I go. Is there any reason why you have it before a meal? Does it help with absorption? I have been having it in the morning fasted mixed in with my protein shake.
Need some advice on training brothers! So today was my 3rd day in the gym, I did legs followed by cardio. First two days in targeted all other muscle groups which you can see in my logs.
I am feeling very sore as it's been so long since I've lifted. Should I have a rest day tomorrow, Should I start again from my Day 1 workout, or just go in and do cardio?
Appreciate some help
@LevButlerov @stevesmi @HarleyGuy @Allupfromhere @ZenithHealth
If you find yourself asking this question in your mind then take a couple days off. Not a sprint, it's a marathon.
I've decided to take 2 days off from gym for rest as advised. Arms and chest are still sore. I have Futsal tomorrow night too I'll get some decent cardio in. Today was the weekly weigh in, which I'll update in my log in the evening.
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
get rest and recover
My issue is I've got a few screws loose and I'll tend to push myself too hard haha. I injured my foot at Futsal 6 or so weeks ago and ended up going for a 12km walk the next day and played Futsal again the following day. Anyone who's played soccer would know that you use your instep of your foot for controlling, dribbling, passing and placing a shot. Any that was my dominant foot too
The photo doesn't do it justice, there was bruising along the top of my foot too. 
Cheers brother. Yeah I'm looking at going with the PPL split moving forward and see how that plays out. I like to get in and smash it out otherwise if I spend too long I won't have time for cardio at the end. Perhaps I can do a PPL upper lower when it falls where I have two days off after legs day every now and again. It's probably good to seldomly change it up.
Thanks @waggat for the suggestions brother!
Love it! Yeah the gas BBQ is definitely alot more economical and nowhere near as time consuming either!
I think I can eat BBQ everyday haha. The metal skewers are great because they are long and you can turn them with your hand and they also heat up and cook the middle of the meat too. But the wooden skewers get the job done.
Thanks bros
Consistency is the key. I love the burn from the tricep extension with rope, always feel like it hits the spot.
Its good you are going hard mate, but dont put yourself out of commissionMy issue is I've got a few screws loose and I'll tend to push myself too hard haha. I injured my foot at Futsal 6 or so weeks ago and ended up going for a 12km walk the next day and played Futsal again the following day. Anyone who's played soccer would know that you use your instep of your foot for controlling, dribbling, passing and placing a shot. Any that was my dominant foot too
View attachment 163841
How's the Retatrutide been treating you brother?
one day if I have a nice backyard will set up a nice back bbq
Its been good brother. Helps with cravings and i've made some more progress again this week, posting my daily log soon.Its good you are going hard mate, but dont put yourself out of commission
How's the Retatrutide been treating you brother?
I'll try to avoid doing that haha
I know all about having a few screws loose brother LOL. That's another bonus of being here is you can take the advice of when to take a few days and deload and give yourself a break.My issue is I've got a few screws loose and I'll tend to push myself too hard haha. I injured my foot at Futsal 6 or so weeks ago and ended up going for a 12km walk the next day and played Futsal again the following day. Anyone who's played soccer would know that you use your instep of your foot for controlling, dribbling, passing and placing a shot. Any that was my dominant foot too
View attachment 163841
That pic looks nasty LOL. Another example of when to give yourself a break.
Daily Log 5/1
I made the decision to take a couple of days away from the gym, following the advice of the brothers, and even after resting I woke up feeling very sore. It was a reminder that my body is adapting to new demands. Today was also my weekly weigh-in, and it was motivating to see continued positive progress toward my goal. This week marks a turning point for me: I’ve increased my overall calorie intake, committed to a higher protein target of 250g per day, completely reworked my supplementation, and begun lifting weights in the gym. These changes feel purposeful, and I’m confident they’re laying the foundation for long-term progress. I am super grateful for all the advise and support given by my EVO brothers!
Last week: 119.5kg
Today: 118.0kg
Sleep
8:20 min sleep. Mask seal was good today after an adjustment, but events went up to 4.3/hr which is double the average.
Diet
Today was a solid day, successfully hitting all of my macro targets. I picked up additional protein supplements yesterday as I’m still waiting for my protein powder to arrive. The supplier is an Australian company and, due to public holiday closures, shipping has been delayed and it appears the order has not yet been dispatched. Fortunately, I’ve stocked up enough to cover my needs in the meantime. I also took advantage of a promotion on protein water, which was delivered overnight via Amazon and it tastes great too.
Here’s a bonus photo of tonight’s dinner, plus my lineup of Meal preps for lunch for the next three days.
Excersize
Rest day today! Giving my body time to recover after getting back into the gym following a long break. I spent quality time with family, did some shopping, took the kids to the park, and made an effort to get some steps in as well.
Supplements
Just a small change, upped the psyllium husk to two tablespoons, had a second one before lunch.
1.5mg Retatrutide (bi-weekly)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
I made the decision to take a couple of days away from the gym, following the advice of the brothers, and even after resting I woke up feeling very sore. It was a reminder that my body is adapting to new demands. Today was also my weekly weigh-in, and it was motivating to see continued positive progress toward my goal. This week marks a turning point for me: I’ve increased my overall calorie intake, committed to a higher protein target of 250g per day, completely reworked my supplementation, and begun lifting weights in the gym. These changes feel purposeful, and I’m confident they’re laying the foundation for long-term progress. I am super grateful for all the advise and support given by my EVO brothers!
Last week: 119.5kg
Today: 118.0kg
Sleep
8:20 min sleep. Mask seal was good today after an adjustment, but events went up to 4.3/hr which is double the average.
Diet
Today was a solid day, successfully hitting all of my macro targets. I picked up additional protein supplements yesterday as I’m still waiting for my protein powder to arrive. The supplier is an Australian company and, due to public holiday closures, shipping has been delayed and it appears the order has not yet been dispatched. Fortunately, I’ve stocked up enough to cover my needs in the meantime. I also took advantage of a promotion on protein water, which was delivered overnight via Amazon and it tastes great too.
Here’s a bonus photo of tonight’s dinner, plus my lineup of Meal preps for lunch for the next three days.
Excersize
Rest day today! Giving my body time to recover after getting back into the gym following a long break. I spent quality time with family, did some shopping, took the kids to the park, and made an effort to get some steps in as well.
Supplements
Just a small change, upped the psyllium husk to two tablespoons, had a second one before lunch.
1.5mg Retatrutide (bi-weekly)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Haha guilty as charged
Trying to be smart for once and listen instead of pushing through everything. Luckily I have my EVO brothers.
@kamsikazee really nice training, big fella I like the supplement list alsoDaily log 3/1
It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.
Sleep
I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.
Diet
I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134
Excersize
Woke up feeling a little sore, and expect it to only get worse after today
Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12
Chest fly machine :
35kg x12
35kg x12
35kg x12
machine shoulder flys:
25kg x12
25kg x12
25kg x12
Tricep extensions with rope:
15kg x12
15kg x11
15kg x8
Treadmill:
30 min - 4 incline - 5.5km/hr
View attachment 163140
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Solid update mate
Smart call taking the rest days, that’s exactly what long breaks + new stimulus require. Weight is still trending down, calories and protein are up, training is back in, that’s textbook progress done the right way. 250g protein and tightening up supplements will pay off big time over the next few weeks.
Love seeing the balance too, family time, steps, recovery. Keep listening to the body and keep the consistency rolling, you’re building something sustainable here
The good thing about barbecue is it's easy to do.
Yes you got to be consistent in life and everything to be successful.
EVO family loveCheers brother. Yeah I'm looking at going with the PPL split moving forward and see how that plays out. I like to get in and smash it out otherwise if I spend too long I won't have time for cardio at the end. Perhaps I can do a PPL upper lower when it falls where I have two days off after legs day every now and again. It's probably good to seldomly change it up.
Thanks @waggat for the suggestions brother!
Love it! Yeah the gas BBQ is definitely alot more economical and nowhere near as time consuming either!
I think I can eat BBQ everyday haha. The metal skewers are great because they are long and you can turn them with your hand and they also heat up and cook the middle of the meat too. But the wooden skewers get the job done.
Thanks bros
Consistency is the key. I love the burn from the tricep extension with rope, always feel like it hits the spot.
Touchdown from @ZenithHealth. Thank you brother for supporting me on my journey and for answering all my noob questions! Super grateful to have you in my corner! 
Daily Log 6/1
Another scheduled rest day from the gym, with muscles feeling significantly better and fully prepared to get back at it tomorrow morning. Today was relatively quiet, so I made good use of the downtime by listening to a couple more Evolutionary podcasts—Episode #171, Retatrutide 101, and Episode #170, Time Between Cycles and TRT Break. Both were highly informative and well worth the listen. I stayed on track with my macros and wrapped up the day with a 90-minute futsal session
with mates
Sleep
8:15min sleep, with just 1.3 events/hr
Diet
Hit all my macros and consumed about 3.5L of water.
Excersize
Rest day from the gym, not much happening during the day, finished the evening off with 90min of Soccer!
Supplements
Continuing with the extra dose of psyllium husk that was increased yesterday, haven't soiled my pants just yet.
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Another scheduled rest day from the gym, with muscles feeling significantly better and fully prepared to get back at it tomorrow morning. Today was relatively quiet, so I made good use of the downtime by listening to a couple more Evolutionary podcasts—Episode #171, Retatrutide 101, and Episode #170, Time Between Cycles and TRT Break. Both were highly informative and well worth the listen. I stayed on track with my macros and wrapped up the day with a 90-minute futsal session
with matesSleep
8:15min sleep, with just 1.3 events/hr
Diet
Hit all my macros and consumed about 3.5L of water.
Excersize
Rest day from the gym, not much happening during the day, finished the evening off with 90min of Soccer!
Supplements
Continuing with the extra dose of psyllium husk that was increased yesterday, haven't soiled my pants just yet.
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
LevButlerov
Veteran Mod
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good rest day and clean digestive aids, stay strongDaily Log 6/1
Another scheduled rest day from the gym, with muscles feeling significantly better and fully prepared to get back at it tomorrow morning. Today was relatively quiet, so I made good use of the downtime by listening to a couple more Evolutionary podcasts—Episode #171, Retatrutide 101, and Episode #170, Time Between Cycles and TRT Break. Both were highly informative and well worth the listen. I stayed on track with my macros and wrapped up the day with a 90-minute futsal session
Sleep
8:15min sleep, with just 1.3 events/hr
Diet
Hit all my macros and consumed about 3.5L of water.
View attachment 164534View attachment 164536View attachment 164537View attachment 164535View attachment 164538
Excersize
Rest day from the gym, not much happening during the day, finished the evening off with 90min of Soccer!
View attachment 164533
Supplements
Continuing with the extra dose of psyllium husk that was increased yesterday, haven't soiled my pants just yet.
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
@kamsikazee
Daily Log 7/1
Today was a challenging one. My wife was rushed to the hospital this morning, which meant taking the day off work and spending most of the day there. Thankfully, it turned out to be nothing too serious, and for that I’m incredibly grateful.
One of the biggest influences on my growth over the past few years has been discovering Stoicism. As Epictetus wisely said, “It’s not what happens to you, but how you react to it that matters.”
With everything going on today, the old version of me would have found excuses. But not today. I chose to push forward, stay disciplined, hit my macros, and make time for the gym. Progress doesn’t stop when life gets hard — that’s when it truly begins.
Diet
Hitting the macros with great success, consuming 3L of water. I did miscalculate while planning during the day and ended up exceeding my daily protein goal.
Excersize
It wasn’t possible to train in the morning as I usually prefer, and fitting a session in later that afternoon was certainly a challenge. Nevertheless, I made it work and successfully implemented my new workout routine, incorporating valuable suggestions from @waggat and @Allupfromhere . I’ve decided to follow a Push/Pull/Legs (PPL) split, and this marks the first session of that program. I’d welcome any feedback or suggestions for refinement. No time for cardio at the end though unfortunately.
Bench Press:
20kg (bar only) x12 Warmup
40kg x12
40kg x12
40kg x12
Chest fly machine :
30kg x12
30kg x12
30kg x12
Shoulder press Machine :
25kg x10
25kg x10
25kg x9
Upright Rows:
15kg x12
15kg x12
15kg x12
Triceps Extension Rope:
15kg x12
15kg x12
15kg x10
Sleep
7:12min sleep. 4.4 events/hr using CPAP machine.
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Today was a challenging one. My wife was rushed to the hospital this morning, which meant taking the day off work and spending most of the day there. Thankfully, it turned out to be nothing too serious, and for that I’m incredibly grateful.
One of the biggest influences on my growth over the past few years has been discovering Stoicism. As Epictetus wisely said, “It’s not what happens to you, but how you react to it that matters.”
With everything going on today, the old version of me would have found excuses. But not today. I chose to push forward, stay disciplined, hit my macros, and make time for the gym. Progress doesn’t stop when life gets hard — that’s when it truly begins.
Diet
Hitting the macros with great success, consuming 3L of water. I did miscalculate while planning during the day and ended up exceeding my daily protein goal.
Excersize
It wasn’t possible to train in the morning as I usually prefer, and fitting a session in later that afternoon was certainly a challenge. Nevertheless, I made it work and successfully implemented my new workout routine, incorporating valuable suggestions from @waggat and @Allupfromhere . I’ve decided to follow a Push/Pull/Legs (PPL) split, and this marks the first session of that program. I’d welcome any feedback or suggestions for refinement. No time for cardio at the end though unfortunately.
Bench Press:
20kg (bar only) x12 Warmup
40kg x12
40kg x12
40kg x12
Chest fly machine :
30kg x12
30kg x12
30kg x12
Shoulder press Machine :
25kg x10
25kg x10
25kg x9
Upright Rows:
15kg x12
15kg x12
15kg x12
Triceps Extension Rope:
15kg x12
15kg x12
15kg x10
Sleep
7:12min sleep. 4.4 events/hr using CPAP machine.
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
The best!!Beauitful touchdown for @ZenithHealth
Much needed rest, helped to push on today, appreciate the advice brother!!good rest day and clean digestive aids, stay strong
Thats always a heavy day to carry brother and you handled it with great perspective and composure. I’m really glad to hear your wife is okay that’s the part that truly matters most.
The way you framed this through Stoicism hits hard King. Life will always throw curveballs, but choosing discipline and intention over excuses, especially on days like this, says a lot about the work you’ve done internally. That’s real growth, not just physically, but mentally.
Proud of you for showing up, taking care of what you could control, and still prioritising your health without losing sight of what’s important. Keep moving forward, one steady day at a time.
Give the wifey best wishes from the Evo fam brother
Thank you brother!! I appreciate you fam!Thats always a heavy day to carry brother and you handled it with great perspective and composure. I’m really glad to hear your wife is okay that’s the part that truly matters most.
The way you framed this through Stoicism hits hard King. Life will always throw curveballs, but choosing discipline and intention over excuses, especially on days like this, says a lot about the work you’ve done internally. That’s real growth, not just physically, but mentally.
Proud of you for showing up, taking care of what you could control, and still prioritising your health without losing sight of what’s important. Keep moving forward, one steady day at a time.
Give the wifey best wishes from the Evo fam brother
Sorry to hear about your wife brother, glad to hear it was nothing too serious.
As @Allupfromhere says, life will always throw challenges our way, its up to us to navigate them as best we can, its really easy to just give up but glad to see you havent brother.
Best of luck to you both
As @Allupfromhere says, life will always throw challenges our way, its up to us to navigate them as best we can, its really easy to just give up but glad to see you havent brother.
Best of luck to you both
Nice update mate. Glad to hear it was nothing serious with your wife. Nice work for still 'getting shit done' as well.
Workout looks good with the selection of exercises. Just make sure you are using weights that allows you to push at least two of your sets per exercise to or very close to failure.
@kamsikazee Good updates.....keep going.....
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Thanks brother!! Very wise words!!Sorry to hear about your wife brother, glad to hear it was nothing too serious.
As @Allupfromhere says, life will always throw challenges our way, its up to us to navigate them as best we can, its really easy to just give up but glad to see you havent brother.
Best of luck to you both
Thank you!! I have started a little on the lighter side, I'm thinking that when I can do an exercise with 12 reps for all 3 sets ill up the weight for the next session.
Cheers brother!
I've been doing some forward planning to try and hit the macros as close as possible, my lunch is always the same +/- some weight of the chicken so at lunchtime I try to workout the serving size for dinner since I don't prep it in advance.steady
Digestion is good, I felt a little heavy when I had to down more than 300g of meat for dinner. But overall no complaints, I think the digestive enzymes must be helping! The dosage on the bottle is 2/day so I have been having one each breaky/dinner or lunch/dinner. I am wondering if i should just have one with all three of my main meals....thoughts?
Daily Log 8/1
Had an early start at work this morning, which meant dragging myself out of bed at the crack of dawn to squeeze in a gym session, and I was still racing the clock. Overall, it was a solid day. Muscles are feeling good, though my feet are a bit sore after a long shift. The scorching 40°C heat definitely didn’t help, especially spending the day in work boots. Tonight, I’ll be hitting the sack earlier than usual and calling it a well-earned rest.
Diet
Expecting my protein powder to be delivered tomorrow with a bit of luck!
Excersize
No time to do any cardio at the gym this morning, so I smashed out a pull session and got in as many steps as I could at work.
Lat Pull down:
50kg x12
50kg x10
50kg x10
Cable Row:
30kg x12
30kg x12
30kg x12
Barbell Bicep Curl:
20kg x10
20kg x9
20kg x8
Hammer Curl:
6kg x10 (2 x 6kg DB)
6kg x10
6kg x 8
Sleep
7:20min sleep. 2.6 events/hr with CPAP machine
Supplements
1.5mg Retatrutide
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Had an early start at work this morning, which meant dragging myself out of bed at the crack of dawn to squeeze in a gym session, and I was still racing the clock. Overall, it was a solid day. Muscles are feeling good, though my feet are a bit sore after a long shift. The scorching 40°C heat definitely didn’t help, especially spending the day in work boots. Tonight, I’ll be hitting the sack earlier than usual and calling it a well-earned rest.
Diet
Expecting my protein powder to be delivered tomorrow with a bit of luck!
Excersize
No time to do any cardio at the gym this morning, so I smashed out a pull session and got in as many steps as I could at work.
Lat Pull down:
50kg x12
50kg x10
50kg x10
Cable Row:
30kg x12
30kg x12
30kg x12
Barbell Bicep Curl:
20kg x10
20kg x9
20kg x8
Hammer Curl:
6kg x10 (2 x 6kg DB)
6kg x10
6kg x 8
Sleep
7:20min sleep. 2.6 events/hr with CPAP machine
Supplements
1.5mg Retatrutide
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Gr
Well done brother
Great work sticking to the plan even when you're not feeling the motivation, one important thing about lifting and exercise is that after abit its no longer about motivation, its all about discipline. It takes about 6 weeks of consistency to build a habit, if you are consistent for those 6 weeks it just becomes business as usual afterwards and you no longer need to motivate yourself.
Well done brother
LevButlerov
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Happy to see you're planning
the digestive enzymes help for sure! i would have them with each meal @kamsikazee
LevButlerov
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thats 47 grams fat for the whole day?
and can you do pull ups with lat pulldowns?
Thanks brother! That's what I am aspiring for, to make this a lifelong change, rather then it be just another phase where I fall back into bad habits!
I will up my dose from tomorrow!Happy to see you're planning
Yes sir, the whole day.
Do you mean like assisted pull ups? or like pull down using close grip on a straight bar?
Nobody likes being soft!!
Another scorching day down under. I was up early, watering the veges before heading straight to the gym. It was leg day, and I managed to push through a solid workout, though I skipped cardio afterwards. I still hit my daily macros and racked up as many steps as I could at work. I had planned to head out for an evening walk, but the relentless heat had other ideas and completely wiped me out.
Diet
Still waiting for this protein powder to be delivered
It was supposed to be today but I am still waiting, I hope the courier company works on Saturdays otherwise ill have to wait a while longer. Hit my macros as best possible.
Excersize
Leg day of my PPL split
Leg extensions :
47.5kg x12
47.5kg x12
47.5kg x12
hamstrimg curls :
30kg x12
30kg x12
30kg x10
Leg Press:
55kg x12
55kg x12
55kg x12
Calf Raises:
55kg x15
55kg x15
55kg x15
machine hip abduction inner:
45kg x10
45kg x10
45kg x10
Sleep
8:17min sleep. 1.6 events/hr using CPAP
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
Diet
Still waiting for this protein powder to be delivered
It was supposed to be today but I am still waiting, I hope the courier company works on Saturdays otherwise ill have to wait a while longer. Hit my macros as best possible.Excersize
Leg day of my PPL split
Leg extensions :
47.5kg x12
47.5kg x12
47.5kg x12
hamstrimg curls :
30kg x12
30kg x12
30kg x10
Leg Press:
55kg x12
55kg x12
55kg x12
Calf Raises:
55kg x15
55kg x15
55kg x15
machine hip abduction inner:
45kg x10
45kg x10
45kg x10
Sleep
8:17min sleep. 1.6 events/hr using CPAP
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
Great work mate. Getting leg day done in that heat is a win on its own, and you still hit your macros and steps which is what matters. Appetite control looks solid on Reta even with the protein powder delay, so that’s a good sign.Another scorching day down under. I was up early, watering the veges before heading straight to the gym. It was leg day, and I managed to push through a solid workout, though I skipped cardio afterwards. I still hit my daily macros and racked up as many steps as I could at work. I had planned to head out for an evening walk, but the relentless heat had other ideas and completely wiped me out.
Diet
Still waiting for this protein powder to be delivered
View attachment 165802View attachment 165801View attachment 165799View attachment 165798View attachment 165800
Excersize
Leg day of my PPL split
Leg extensions :
47.5kg x12
47.5kg x12
47.5kg x12
hamstrimg curls :
30kg x12
30kg x12
30kg x10
Leg Press:
55kg x12
55kg x12
55kg x12
Calf Raises:
55kg x15
55kg x15
55kg x15
machine hip abduction inner:
45kg x10
45kg x10
45kg x10
View attachment 165803
Sleep
8:17min sleep. 1.6 events/hr using CPAP
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
Sleep and CPAP numbers are excellent too, perfect for recovery. Keep listening to your body, stay hydrated, and keep the consistency going. Loving the updates
@kamsikazee I'm blown away by your amazing workouts that you're putting together. You are really starting to roll now. You keep that up you're going to get some amazing results.
Bros, hell yeah, this is looking really good. I like the different supplements you're doing, and I like the hammer curls - those really work the arms. @kamsikazee
That is a super alpha workout right there. I like how you rotate the different exercises. @kamsikazee you even hit your hips, which is an important muscle too.Another scorching day down under. I was up early, watering the veges before heading straight to the gym. It was leg day, and I managed to push through a solid workout, though I skipped cardio afterwards. I still hit my daily macros and racked up as many steps as I could at work. I had planned to head out for an evening walk, but the relentless heat had other ideas and completely wiped me out.
Diet
Still waiting for this protein powder to be delivered
View attachment 165802View attachment 165801View attachment 165799View attachment 165798View attachment 165800
Excersize
Leg day of my PPL split
Leg extensions :
47.5kg x12
47.5kg x12
47.5kg x12
hamstrimg curls :
30kg x12
30kg x12
30kg x10
Leg Press:
55kg x12
55kg x12
55kg x12
Calf Raises:
55kg x15
55kg x15
55kg x15
machine hip abduction inner:
45kg x10
45kg x10
45kg x10
View attachment 165803
Sleep
8:17min sleep. 1.6 events/hr using CPAP
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
@kamsikazee I absolutely love this type of training. I like how you get in your good amounts of sleep as well. That CPAP machine does seem to help guys on here.
supplements are looking sweet! it goes well with the hard training. its a good synergy if you ask me @kamsikazee
LevButlerov
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lets do itThanks brother! That's what I am aspiring for, to make this a lifelong change, rather then it be just another phase where I fall back into bad habits!
I will up my dose from tomorrow!
Yes sir, the whole day.
Do you mean like assisted pull ups? or like pull down using close grip on a straight bar?
Nobody likes being soft!!
LevButlerov
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Head Moderator
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staying steadyAnother scorching day down under. I was up early, watering the veges before heading straight to the gym. It was leg day, and I managed to push through a solid workout, though I skipped cardio afterwards. I still hit my daily macros and racked up as many steps as I could at work. I had planned to head out for an evening walk, but the relentless heat had other ideas and completely wiped me out.
Diet
Still waiting for this protein powder to be delivered
View attachment 165802View attachment 165801View attachment 165799View attachment 165798View attachment 165800
Excersize
Leg day of my PPL split
Leg extensions :
47.5kg x12
47.5kg x12
47.5kg x12
hamstrimg curls :
30kg x12
30kg x12
30kg x10
Leg Press:
55kg x12
55kg x12
55kg x12
Calf Raises:
55kg x15
55kg x15
55kg x15
machine hip abduction inner:
45kg x10
45kg x10
45kg x10
View attachment 165803
Sleep
8:17min sleep. 1.6 events/hr using CPAP
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
really good intake and the retatrutide is a win!
You building momentum brother so dont be too hard on yourself if you dont tick every single box everyday. Important thing is they we always try out best to do so, sometimes thing get in the way thats out of our control and we have no impact on that. We jist dont want to get in our own way haha.Another scorching day down under. I was up early, watering the veges before heading straight to the gym. It was leg day, and I managed to push through a solid workout, though I skipped cardio afterwards. I still hit my daily macros and racked up as many steps as I could at work. I had planned to head out for an evening walk, but the relentless heat had other ideas and completely wiped me out.
Diet
Still waiting for this protein powder to be delivered
View attachment 165802View attachment 165801View attachment 165799View attachment 165798View attachment 165800
Excersize
Leg day of my PPL split
Leg extensions :
47.5kg x12
47.5kg x12
47.5kg x12
hamstrimg curls :
30kg x12
30kg x12
30kg x10
Leg Press:
55kg x12
55kg x12
55kg x12
Calf Raises:
55kg x15
55kg x15
55kg x15
machine hip abduction inner:
45kg x10
45kg x10
45kg x10
View attachment 165803
Sleep
8:17min sleep. 1.6 events/hr using CPAP
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
Awesome work bro keep this up
Big shout out to ma bro @ZenithHealth
Wise words as always my bro! Feel the loveYou building momentum brother so dont be too hard on yourself if you dont tick every single box everyday. Important thing is they we always try out best to do so, sometimes thing get in the way thats out of our control and we have no impact on that. We jist dont want to get in our own way haha.
Awesome work bro keep this up
Big shout out to ma bro @ZenithHealth
Welcome @kamsikazee
Nothing better then getting started and taking yout health into your own hands, well done brother. Will be following along
Thank @stevesmi I tried to find a good balanced workout to fit the PPL split that one of the brothers recommended!
Thanks @ceo loved the burn from the hammer curls!!
Cheers @Ulter I tried to plan a balanced workout. It felt abit awkward doing the abductor tbh but as Shakira said, the hips don't lie.
Yeah as much as i hated having to start the CPAP therapy, I am starting to feel some benefits to it, especially knowing it records my sleep activity so I get to see the quality of sleep I get, and being accountable to ensure I get enough sleep. The mask isn't very comfortable though.
Thanks @2Thick You are so right, feel like it is all coming together!! Just need to stay consistent!
Thanks brother @Allupfromhere some real words of wisdom right there!! Sometimes our own self and mind are the greatest obstaclesYou building momentum brother so dont be too hard on yourself if you dont tick every single box everyday. Important thing is they we always try out best to do so, sometimes thing get in the way thats out of our control and we have no impact on that. We jist dont want to get in our own way haha.
Awesome work bro keep this up
Big shout out to ma bro @ZenithHealth
Brother @ZenithHealth is a real one!!
I appreciate the kind words @Freki I feel like I am in the right place to make those changes, feeling the EVO family love!
I thought yesterday was hot, but today was even worse, with temperatures soaring to 42 degrees. After finishing my PPL split yesterday, I decided to take a well-earned rest day. Work was relentless in the gruelling heat, so I treated myself to an ice cream in the evening to cool off. Now I’m just waiting, impatiently, for my ever elusive protein powder delivery to finally arrive.
On the bright side, I’ve now got two weeks off work ahead. I’m looking forward to spending some quality time with the family, and we’ve got a getaway planned up the coast for the second week, which I’m really excited about. The challenge will be to keep the routine going whilst away on leave!
Diet
I smashed plenty of protein early in the day and did my best to stay hydrated while working in the heat—downing around 3.5L of water, not including the protein waters. I did treat myself to some ice cream in the evening, but still managed to keep it within my calorie targets. I’ve been adding walnuts to bump up my fats a bit, but with not enough calories left in the bank tonight, I decided to give them a miss.
Excersize
Rest day today so skipped the gym. Got the steps in whilst commuting and working.
Sleep
7:34 min sleep. 1.3 events/hr using CPAP. Got woken up by my daughter who wanted to snuggle up in the morning!
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
On the bright side, I’ve now got two weeks off work ahead. I’m looking forward to spending some quality time with the family, and we’ve got a getaway planned up the coast for the second week, which I’m really excited about. The challenge will be to keep the routine going whilst away on leave!
Diet
I smashed plenty of protein early in the day and did my best to stay hydrated while working in the heat—downing around 3.5L of water, not including the protein waters. I did treat myself to some ice cream in the evening, but still managed to keep it within my calorie targets. I’ve been adding walnuts to bump up my fats a bit, but with not enough calories left in the bank tonight, I decided to give them a miss.
Excersize
Rest day today so skipped the gym. Got the steps in whilst commuting and working.
Sleep
7:34 min sleep. 1.3 events/hr using CPAP. Got woken up by my daughter who wanted to snuggle up in the morning!
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
Smart idea taking a rest day my bro, macros are all looking good!I thought yesterday was hot, but today was even worse, with temperatures soaring to 42 degrees. After finishing my PPL split yesterday, I decided to take a well-earned rest day. Work was relentless in the gruelling heat, so I treated myself to an ice cream in the evening to cool off. Now I’m just waiting, impatiently, for my ever elusive protein powder delivery to finally arrive.
On the bright side, I’ve now got two weeks off work ahead. I’m looking forward to spending some quality time with the family, and we’ve got a getaway planned up the coast for the second week, which I’m really excited about. The challenge will be to keep the routine going whilst away on leave!
Diet
I smashed plenty of protein early in the day and did my best to stay hydrated while working in the heat—downing around 3.5L of water, not including the protein waters. I did treat myself to some ice cream in the evening, but still managed to keep it within my calorie targets. I’ve been adding walnuts to bump up my fats a bit, but with not enough calories left in the bank tonight, I decided to give them a miss.
View attachment 166160View attachment 166159View attachment 166158View attachment 166157View attachment 166156
Excersize
Rest day today so skipped the gym. Got the steps in whilst commuting and working.
View attachment 166161
Sleep
7:34 min sleep. 1.3 events/hr using CPAP. Got woken up by my daughter who wanted to snuggle up in the morning!
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
While you're on holiday do you have any plans for additional exercise or just getting steps in?
LevButlerov
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Head Moderator
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I heard its getting hot in AU zone, stay hydrated please @kamsikazeeI thought yesterday was hot, but today was even worse, with temperatures soaring to 42 degrees. After finishing my PPL split yesterday, I decided to take a well-earned rest day. Work was relentless in the gruelling heat, so I treated myself to an ice cream in the evening to cool off. Now I’m just waiting, impatiently, for my ever elusive protein powder delivery to finally arrive.
On the bright side, I’ve now got two weeks off work ahead. I’m looking forward to spending some quality time with the family, and we’ve got a getaway planned up the coast for the second week, which I’m really excited about. The challenge will be to keep the routine going whilst away on leave!
Diet
I smashed plenty of protein early in the day and did my best to stay hydrated while working in the heat—downing around 3.5L of water, not including the protein waters. I did treat myself to some ice cream in the evening, but still managed to keep it within my calorie targets. I’ve been adding walnuts to bump up my fats a bit, but with not enough calories left in the bank tonight, I decided to give them a miss.
View attachment 166160View attachment 166159View attachment 166158View attachment 166157View attachment 166156
Excersize
Rest day today so skipped the gym. Got the steps in whilst commuting and working.
View attachment 166161
Sleep
7:34 min sleep. 1.3 events/hr using CPAP. Got woken up by my daughter who wanted to snuggle up in the morning!
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
good macros today kept protein high nice!
@kamsikazee those early AM workouts are the best IMO!
yes man and i love flipping through these logs and copying some of these workouts i see. some new exercises that i have never heard of on here and names of things i have had to google. its amazing. i even asked my gym owner to put in a couple machines
My ex actually was a relative of Shakira. She was half Colombian.Cheers @Ulter I tried to plan a balanced workout. It felt abit awkward doing the abductor tbh but as Shakira said, the hips don't lie.
Cheers brother! I booked accommodation that has a gym, so i am aiming to keep to the current gym routine. Expecting to get plenty of steps in as we wont be hiring a car, and hopefully plenty of swimming too.
Yeah we had a few really hot days!! It was nice and cool today though, thank god! But we are heading into our hottest time of the year!
Totally agree bro, sets the tone for the rest of the day.
Thanks brother. No, I only weigh myself once a week on Mondays so i will updated my weight on tomorrows posts (12/1)Loving the posts bro and you are bringing an awesome attitude to your weight loss journey! Are you weighing yourself daily? With your calorie count the kg’s should melt right off!
Yeah its amazing but also sometimes overwhelming with the abundant options of different exercises out there. They say its good to change up the routines to keep the body guessing. I'd love some recommendations if you know any good exercises I can try out!
That's awesome, Colombian women are some of the most beautiful!
Yes she ended up breaking my heart though I caught her in bed with a Brazilian guy.
bros hammer curls are sick! just watch the elbows
What a relief to wake up to a cool, refreshing day after all that heat, with the promise of evening showers to cap it off. I was up early and straight to the gym, in fact, the car park was completely empty. For a moment it felt strange, but then I remembered: Sunday morning, most people still sleeping.
My access card refused to cooperate, no matter how many times I tried, and with no staff on Sundays, it looked like my workout might be over before it began. I even gave the doors a hopeful pull, but nothing. Just as I started checking for a backup gym, a fellow gym bro came through and let me in, explaining the cards weren’t working.
By the time I wrapped up my session, the place had come alive—gym bros helping each other get inside, passing access along like a game of tag. A small reminder that even on quiet mornings, consistency pays off and a little community goes a long way.
Diet
Not the best of days for Macros, we were invited over the my in-laws for some slow cooked lamb in the woodfire oven for dinner, so I decided to skip on lunch to stay within my calorie goals and tried to load up on the protein. Food was delicious, the meat fell right off the bone! The calculations for the macros should be close but it was all sorts of lamb pieces, I just removed most of the fat from the pieces I had.
You didn't think I wouldn't include a bonus photo did you?
Excersize
Right back into the Push day of my PPL split. I am planning to make a Push/Pull A/B workouts to change up the routine and include different exercises. Followed up the weights with some treadmill, although I did pause it twice to let a couple of bros into the gym which was a little annoying. Got some more steps in the afternoon, took the family and went on a walk and let the kids blow off some steam at the playground.
Bench Press:
20kg x12 BB only warmup
40kg x12
50kg x10
50kg x8
Chest fly machine :
35kg x12
35kg x12
35kg x12
Shoulder press Machine :
25kg x10
25kg x10
25kg x8
Upright Rows:
17.5kg x12
17.5kg x12
17.5kg x11
Triceps Extension Rope:
15kg x12
15kg x12
15kg x10
Treadmill:
30 min 0 sec - 5 incline @ 5.5km/hr - 2.69kms
Sleep
8:37 min sleep. 3.1 events/hr using CPAP.
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
pullups and monkey bars are a great one that is super underrated. if you can do them consistently it will force back and arm growth
Sorry to hear that brother! She wasn't worth it if she was willing to do that to you!
Will do, I did feel a bit of strain on the elbows, but I started with lower weights to try and focus of form. I'll look up some video's and/or change it up if I still feel any discomfort.
I wish I could do pull ups, I am hoping that getting in the gym and losing the weight will help me build up to it. I tried hanging from a bar at one of the public gyms along our walkway today, to try and decompress my spine which I keep hearing is really good for you, I could barely hang for 10 sec lol
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
cool day is a win
Bros, my issue too as a plumber. I have to use my grip in my wrists and forearms a lot so it puts a lot of strain on my arms and elbows as it is.
that is okay. do you have the assisted pullup machines? most gyms have them
start there and work up
Yeah my gym does have it. Would you say I should I be doing it on my pull days? Or can you incorporate into any workout?
def pull days. you don't want to over train arms, shoulders or back
i would start with them right off the bat. and use correct form and switch up the grips on each set
Thanks brother!! Tomorrow is pull day
Look forward to seeing you kill it.Thanks brother!! Tomorrow is pull day
EVO family appreciation for sure.Thank @stevesmi I tried to find a good balanced workout to fit the PPL split that one of the brothers recommended!
Thanks @ceo loved the burn from the hammer curls!!
Cheers @Ulter I tried to plan a balanced workout. It felt abit awkward doing the abductor tbh but as Shakira said, the hips don't lie.
Yeah as much as i hated having to start the CPAP therapy, I am starting to feel some benefits to it, especially knowing it records my sleep activity so I get to see the quality of sleep I get, and being accountable to ensure I get enough sleep. The mask isn't very comfortable though.
Thanks @2Thick You are so right, feel like it is all coming together!! Just need to stay consistent!
Thanks brother @Allupfromhere some real words of wisdom right there!! Sometimes our own self and mind are the greatest obstacles
Brother @ZenithHealth is a real one!!
I appreciate the kind words @Freki I feel like I am in the right place to make those changes, feeling the EVO family love!
love to hear guys improving their sleep. It's important.
Love the bonus pic, Making me hungry
What a relief to wake up to a cool, refreshing day after all that heat, with the promise of evening showers to cap it off. I was up early and straight to the gym, in fact, the car park was completely empty. For a moment it felt strange, but then I remembered: Sunday morning, most people still sleeping.
My access card refused to cooperate, no matter how many times I tried, and with no staff on Sundays, it looked like my workout might be over before it began. I even gave the doors a hopeful pull, but nothing. Just as I started checking for a backup gym, a fellow gym bro came through and let me in, explaining the cards weren’t working.
By the time I wrapped up my session, the place had come alive—gym bros helping each other get inside, passing access along like a game of tag. A small reminder that even on quiet mornings, consistency pays off and a little community goes a long way.
Diet
Not the best of days for Macros, we were invited over the my in-laws for some slow cooked lamb in the woodfire oven for dinner, so I decided to skip on lunch to stay within my calorie goals and tried to load up on the protein. Food was delicious, the meat fell right off the bone! The calculations for the macros should be close but it was all sorts of lamb pieces, I just removed most of the fat from the pieces I had.
View attachment 166662View attachment 166661View attachment 166663View attachment 166659View attachment 166660
You didn't think I wouldn't include a bonus photo did you?
View attachment 166664
Excersize
Right back into the Push day of my PPL split. I am planning to make a Push/Pull A/B workouts to change up the routine and include different exercises. Followed up the weights with some treadmill, although I did pause it twice to let a couple of bros into the gym which was a little annoying. Got some more steps in the afternoon, took the family and went on a walk and let the kids blow off some steam at the playground.
Bench Press:
20kg x12 BB only warmup
40kg x12
50kg x10
50kg x8
Chest fly machine :
35kg x12
35kg x12
35kg x12
Shoulder press Machine :
25kg x10
25kg x10
25kg x8
Upright Rows:
17.5kg x12
17.5kg x12
17.5kg x11
Triceps Extension Rope:
15kg x12
15kg x12
15kg x10
Treadmill:
30 min 0 sec - 5 incline @ 5.5km/hr - 2.69kms
View attachment 166665
Sleep
8:37 min sleep. 3.1 events/hr using CPAP.
Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
. Great update
Another beautiful, cool day down under. I went to bed a little later than usual, so I let my body clock do its thing and skipped the alarm. I don’t know about you, but I much prefer waking up naturally without the early-morning beeping and buzzing—though let’s be honest, I probably wouldn’t get half as much done without it.
Slept in a bit, hit the gym after the normies had already finished up and headed off to work. It was pull day, followed by some time on the treadmill. Took care of a few things around the house and chilled out for most of the day. After dinner, we went for a walk with the wife and kids to squeeze in a few extra steps.
Today was my weekly weigh in.....and happy to keep on track with the progress!
Last week: 118kg
This week: 116.8kg
Diet
Back to nailing them macros. Drank around 3L of water. And finally.....my protein powder decided to finally turn up.
Excersize
Pull day, same routine as last time but added some assisted pull ups, looks like I am very far away from being able to done unassisted but hopefully one day. Finished off the session with some treadmill. Went for a walk to get in the extra steps in the evening.
Assisted Pull Up:
80x10
80x8
80x5
Lat Pull down:
50x10
50x10
50x9
Cable Row:
35x12
35x12
35x11
Barbell Bicep Curl:
20x12
20x10
20x8
Hammer Curl:
6x11 2 x 6kg DB
6x11
6x10
Treadmill:
30 min - 5 incline - 5.5km/hr
Sleep
8:11 min sleep. 2.9 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
Great update mate. Solid pull session and that weigh in is moving exactly how it should. Down another 1.2kg is awesome progress.
Another beautiful, cool day down under. I went to bed a little later than usual, so I let my body clock do its thing and skipped the alarm. I don’t know about you, but I much prefer waking up naturally without the early-morning beeping and buzzing—though let’s be honest, I probably wouldn’t get half as much done without it.
Slept in a bit, hit the gym after the normies had already finished up and headed off to work. It was pull day, followed by some time on the treadmill. Took care of a few things around the house and chilled out for most of the day. After dinner, we went for a walk with the wife and kids to squeeze in a few extra steps.
Today was my weekly weigh in.....and happy to keep on track with the progress!
Last week: 118kg
This week: 116.8kg
Diet
Back to nailing them macros. Drank around 3L of water. And finally.....my protein powder decided to finally turn up.
View attachment 167086View attachment 167089View attachment 167087View attachment 167088View attachment 167085
Excersize
Pull day, same routine as last time but added some assisted pull ups, looks like I am very far away from being able to done unassisted but hopefully one day. Finished off the session with some treadmill. Went for a walk to get in the extra steps in the evening.
Assisted Pull Up:
80x10
80x8
80x5
Lat Pull down:
50x10
50x10
50x9
Cable Row:
35x12
35x12
35x11
Barbell Bicep Curl:
20x12
20x10
20x8
Hammer Curl:
6x11 2 x 6kg DB
6x11
6x10
Treadmill:
30 min - 5 incline - 5.5km/hr
View attachment 167090
Sleep
8:11 min sleep. 2.9 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
Assisted pull ups will come quicker than you think, just staying consistent like this. Good to see macros, water and steps all back on point too. Keep rolling
I am someone who rarely did weights in the past as I only wanted to loose weight. I didnt understand importance of muscles before, how they keep weight off, increases my TDEE and started to weight train.Need some advice on training brothers! So today was my 3rd day in the gym, I did legs followed by cardio. First two days in targeted all other muscle groups which you can see in my logs.
I am feeling very sore as it's been so long since I've lifted. Should I have a rest day tomorrow, Should I start again from my Day 1 workout, or just go in and do cardio?
Appreciate some help
@LevButlerov @stevesmi @HarleyGuy @Allupfromhere @ZenithHealth
I dont get sore anymorw but I went by the feel how my muscles felt. For upper body my muscles were a bit sore after 2-3 days but not to the point that I cant move. That was my hint to train it.
I recently learned to activate the muscles that I am training and it was a game changer. I feel streching afterwards helped me with quicker recovery as well.
Great update mate. Solid pull session and that weigh in is moving exactly how it should. Down another 1.2kg is awesome progress.
Assisted pull ups will come quicker than you think, just staying consistent like this. Good to see macros, water and steps all back on point too. Keep rolling
Yeah I feel much better now too that I've incorperated weight training! I haven't been stretching afterwards, I should probably look into that! Any particular type of stretching you would recommend?
yeah he gave her the tongue as i walked in if you know what i mean
bros i try things all the time! not easy !
Yes it feels amazing afterwards, doesn't it. We do so much for people around us and loved ones but looking after our health and weight feels like you have done something for yourself.
Yeah I feel much better now too that I've incorperated weight training! I haven't been stretching afterwards, I should probably look into that! Any particular type of stretching you would recommend?
Any strech that makes the worked muscle feel strech and hold the strech for 30 seconds. Breath out the discomfort. It almost feels like meditation
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
happy to hear you're making progress
Another beautiful, cool day down under. I went to bed a little later than usual, so I let my body clock do its thing and skipped the alarm. I don’t know about you, but I much prefer waking up naturally without the early-morning beeping and buzzing—though let’s be honest, I probably wouldn’t get half as much done without it.
Slept in a bit, hit the gym after the normies had already finished up and headed off to work. It was pull day, followed by some time on the treadmill. Took care of a few things around the house and chilled out for most of the day. After dinner, we went for a walk with the wife and kids to squeeze in a few extra steps.
Today was my weekly weigh in.....and happy to keep on track with the progress!
Last week: 118kg
This week: 116.8kg
Diet
Back to nailing them macros. Drank around 3L of water. And finally.....my protein powder decided to finally turn up.
View attachment 167086View attachment 167089View attachment 167087View attachment 167088View attachment 167085
Excersize
Pull day, same routine as last time but added some assisted pull ups, looks like I am very far away from being able to done unassisted but hopefully one day. Finished off the session with some treadmill. Went for a walk to get in the extra steps in the evening.
Assisted Pull Up:
80x10
80x8
80x5
Lat Pull down:
50x10
50x10
50x9
Cable Row:
35x12
35x12
35x11
Barbell Bicep Curl:
20x12
20x10
20x8
Hammer Curl:
6x11 2 x 6kg DB
6x11
6x10
Treadmill:
30 min - 5 incline - 5.5km/hr
View attachment 167090
Sleep
8:11 min sleep. 2.9 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
116 is already a good drop how is your digestion going?
@kamsikazee diet looks good man.....keep going.........
Another beautiful, cool day down under. I went to bed a little later than usual, so I let my body clock do its thing and skipped the alarm. I don’t know about you, but I much prefer waking up naturally without the early-morning beeping and buzzing—though let’s be honest, I probably wouldn’t get half as much done without it.
Slept in a bit, hit the gym after the normies had already finished up and headed off to work. It was pull day, followed by some time on the treadmill. Took care of a few things around the house and chilled out for most of the day. After dinner, we went for a walk with the wife and kids to squeeze in a few extra steps.
Today was my weekly weigh in.....and happy to keep on track with the progress!
Last week: 118kg
This week: 116.8kg
Diet
Back to nailing them macros. Drank around 3L of water. And finally.....my protein powder decided to finally turn up.
View attachment 167086View attachment 167089View attachment 167087View attachment 167088View attachment 167085
Excersize
Pull day, same routine as last time but added some assisted pull ups, looks like I am very far away from being able to done unassisted but hopefully one day. Finished off the session with some treadmill. Went for a walk to get in the extra steps in the evening.
Assisted Pull Up:
80x10
80x8
80x5
Lat Pull down:
50x10
50x10
50x9
Cable Row:
35x12
35x12
35x11
Barbell Bicep Curl:
20x12
20x10
20x8
Hammer Curl:
6x11 2 x 6kg DB
6x11
6x10
Treadmill:
30 min - 5 incline - 5.5km/hr
View attachment 167090
Sleep
8:11 min sleep. 2.9 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey
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