Approved Log Cruise to Growth Phase Cycle Journal

[KaneD]

Nice workout mate. Good selection of exercises for a push day without going overboard.

Nice clean looking meals too with good protein numbers.

Thank you brother!

Man these posts by @Allupfromhere are gold! I definitely think along the same lines.

When I see 3 straight sets (same weight and worse if same reps) I often wonder how hard the person is pushing (unless you're like @Dreamer who seems to thrive on volume).

I think the most important thing is to make sure you have at least one set that is all out. Then you can go a few different ways from there:

1) Dorian Yates style low volume ramping to that top set (big jumps between sets with highish reps)
2) Higher volume ramping with the proceeding sets being closer to the top set and highish reps
3) Lower volume ramping with feeler sets so you don't get fatigued
4) Then from the top set you can maybe do another all out set at the same weight for more volume
5) Or you can do a back-off set (lower the weight and do higher reps)

I also like the idea of intensifiers for the more isolation exercises that @Allupfromhere mentioned.

The way you and @Allupfromhere have put it actually makes a lot more sense. I've tried so many different training styles over the years but to be honest was never really consistent with one particular style and would always swap them around way too early. The higher volume ramping and then after the top set adding another all out set sounds fun to me I might start incorporating that into my training from now on you reckon?

 

[KaneD]

Thank you for the shout out, @Allupfromhere constantly gives great detailed advice.
I think its simply finding what works for you, dont be scared to experiment, what works for me might destroy the next guys progress and vice versa, I know many will tell you the opposite, but I dont believe this is an exact science - an important part of it all too, could I be more optimised? would lower volume maybe help me? maybe, but, I enjoy this and it keeps me coming back day after day - if you dont enjoy your training, why are you doing it.

This is FACTS bro the best part about this whole journey is the fact that we enjoy every single part of it

 

[KaneD]

better recovery is perfect that means you're on track
you should try high low carb days see how you feel on them @KaneD

I've listened to a few Big Paul videos and he swears by the high carb low carb days, what sort of difference do they have to be? On the low carb days do I bring up the protein and fats and then on the high carb days drop them back down?

 

[waggat]

Thank you brother!

The way you and @Allupfromhere have put it actually makes a lot more sense. I've tried so many different training styles over the years but to be honest was never really consistent with one particular style and would always swap them around way too early. The higher volume ramping and then after the top set adding another all out set sounds fun to me I might start incorporating that into my training from now on you reckon?

Sounds good mate. Give it a go. I'm not a fan of real close sets. Like say your top weight is 100kg for a certain exercise. I don't really like: warmups, 70x10, 80x10, 90x10, 100x10, 100x9 (assuming two top sets). I like slightly bigger jumps like: 70x10, 85x10, 100x10, 100x9. I have just switched from this to more like what @Allupfromhere said with lower rep feeler sets. Both methods work though.

 

[Allupfromhere]

Thank you brother!

The way you and @Allupfromhere have put it actually makes a lot more sense. I've tried so many different training styles over the years but to be honest was never really consistent with one particular style and would always swap them around way too early. The higher volume ramping and then after the top set adding another all out set sounds fun to me I might start incorporating that into my training from now on you reckon?

For sure brother tomorrow is monday perfect time to start a new structure

 

[Allupfromhere]

I've listened to a few Big Paul videos and he swears by the high carb low carb days, what sort of difference do they have to be? On the low carb days do I bring up the protein and fats and then on the high carb days drop them back down?

Bro i am and advocate for carb cycling. It allows us to continually shift our metabolism which is a good thing to make sure its always firing hard. Great for cutting and great for when you need to push more food also by improving insulin resistance.

Protein and fats need to be based on bodily function for your weight. Always keep protein higher in a cut and can drop a little in a bulk as you will gain protein intake from carb sources as well. Fats based off weight for hormonal function, recovery, nutriend absorbtion, cell structure.
Carbs should be the main macro that you manipulate based on specific goals brother.

 

[Allupfromhere]

Sounds good mate. Give it a go. I'm not a fan of real close sets. Like say your top weight is 100kg for a certain exercise. I don't really like: warmups, 70x10, 80x10, 90x10, 100x10, 100x9 (assuming two top sets). I like slightly bigger jumps like: 70x10, 85x10, 100x10, 100x9. I have just switched from this to more like what @Allupfromhere said with lower rep feeler sets. Both methods work though.

brother, close sets all at high reps for warm ups can introduce too much systemic fatigue before your working sets. Ultimately jeopardising ability to maximise performance and muscle stimulus on your working sets.

Pretty much becomes cardio lol

 

[KaneD]

Sounds good mate. Give it a go. I'm not a fan of real close sets. Like say your top weight is 100kg for a certain exercise. I don't really like: warmups, 70x10, 80x10, 90x10, 100x10, 100x9 (assuming two top sets). I like slightly bigger jumps like: 70x10, 85x10, 100x10, 100x9. I have just switched from this to more like what @Allupfromhere said with lower rep feeler sets. Both methods work though.

brother, close sets all at high reps for warm ups can introduce too much systemic fatigue before your working sets. Ultimately jeopardising ability to maximise performance and muscle stimulus on your working sets.

Pretty much becomes cardio lol

For sure brother tomorrow is monday perfect time to start a new structure

Tomorrows session will be the test dummy and we'll see how it goes get the big jump lower rep feeler sets in first and work up to a couple of sets at the top weight, and throw in some intensifiers for the isolation work

 

[Allupfromhere]

Tomorrows session will be the test dummy and we'll see how it goes get the big jump lower rep feeler sets in first and work up to a couple of sets at the top weight, and throw in some intensifiers for the isolation work

You running a ppl split yeah brother?
What exercises are in the plan for tomorrow?

 

[KaneD]

You running a ppl split yeah brother?
What exercises are in the plan for tomorrow?

That's it bro, tomorrow is push
Dumbbell Flat Bench, Machine Shoulder Press, Incline Dumbbell Fly, Dumbbell Lateral Raise, Triceps Rope Extension, Chest Dip

 

[KaneD]

Fasted Weight - 76.4kg

4 x 30 sec vacuum

11am
Cardio and Recovery
1.5km walk on the treadmill incline 9% at 5.5km/h with heart rate sitting at average 130bpm (some heavy rain here at the moment so had an inside walk this morning)
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1230pm
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

4pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal GLOW70 - 4.66mg/night

NOTES - Little weather event happening up where I am so outdoor cardio had to be indoor. Got some meal prep in today too for the week, will be looking to have high carb and low carb days in there soon once I get a grasp on it. Will be changing up my training style from tomorrow, appreciate the feedback from everyone meals stay the same pretty much every day, unless an event pops up or I go out for brekky/dinner then the meals are slightly different but obviously try keep macros real similar. The new Peter Alexander shorts my missus got me get a feature tonight in the physique pic, sorry lads

 

[Allupfromhere]

That's it bro, tomorrow is push
Dumbbell Flat Bench, Machine Shoulder Press, Incline Dumbbell Fly, Dumbbell Lateral Raise, Triceps Rope Extension, Chest Dip

To give you an idea of how i would set this up, keep in mind to tweak it to suit you bro.

Db flat bench - heavy movement
1x8-10 1x12-15
Go through the proper warmup structure first here.

Machine shoulder press - heavy movement
1x8-10 1x15-18
Try not to go to heavy on second set, i would rather push more reps on the burner as any overhead press can present high risk as fatigue sets in.
You will have warmed up reasonably from the db presses so Acclimation sets here and adjust to how you feel

Incline db fly - accessory. However i much prefer incline cable fly as it keeps much better tention through the entire ROM.
1×10-12 1×15-18RP
Thats a rest pause so half your top working weight hit the first part of the rp, 20 sec rest and fucking send it for the second part of the rp set.

Db side laterals - dropset city
1x12-15 1×12-15 dropset - repeat - dropset the double drop set here will be proper fire. This will humble you quick

Tricep rope extention - rp opportunity again
1×12-15 1×15-18RP
Same as the flys.

Chest dips - body weight or weighted?
3xAMRAP

Control all eccentric direction. And give a slight pause in all contracted positions.

Nice knowing ya bro... Godspeed.

 

[Allupfromhere]

Fasted Weight - 76.4kg

4 x 30 sec vacuum

11am
Cardio and Recovery
1.5km walk on the treadmill incline 9% at 5.5km/h with heart rate sitting at average 130bpm (some heavy rain here at the moment so had an inside walk this morning)
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1230pm
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

4pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal GLOW70 - 4.66mg/night

NOTES - Little weather event happening up where I am so outdoor cardio had to be indoor. Got some meal prep in today too for the week, will be looking to have high carb and low carb days in there soon once I get a grasp on it. Will be changing up my training style from tomorrow, appreciate the feedback from everyone meals stay the same pretty much every day, unless an event pops up or I go out for brekky/dinner then the meals are slightly different but obviously try keep macros real similar. The new Peter Alexander shorts my missus got me get a feature tonight in the physique pic, sorry lads

Looking dynamite bro

 

[LevButlerov]

I've listened to a few Big Paul videos and he swears by the high carb low carb days, what sort of difference do they have to be? On the low carb days do I bring up the protein and fats and then on the high carb days drop them back down?

depends on bodyfat but you can try high low more and we can see

 

[HarleyGuy]

I used to guess everything, but one day I heard Cbum say something like "What isn't measured, isn't managed" and somehow that's kicked me into gear with measuring absolutely everything

That's a typo too sorry bro, it's meant to say GLOW70 from Prymal! So far its been good, really only a couple days in so I haven't noticed much yet but I'm keen to see how it plays out over the next few months

GLOW is great it healed my tendons from an armwrestling injury. Keep us posted.

 

[waggat]

Fasted Weight - 76.4kg

4 x 30 sec vacuum

11am
Cardio and Recovery
1.5km walk on the treadmill incline 9% at 5.5km/h with heart rate sitting at average 130bpm (some heavy rain here at the moment so had an inside walk this morning)
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1230pm
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

4pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal GLOW70 - 4.66mg/night

NOTES - Little weather event happening up where I am so outdoor cardio had to be indoor. Got some meal prep in today too for the week, will be looking to have high carb and low carb days in there soon once I get a grasp on it. Will be changing up my training style from tomorrow, appreciate the feedback from everyone meals stay the same pretty much every day, unless an event pops up or I go out for brekky/dinner then the meals are slightly different but obviously try keep macros real similar. The new Peter Alexander shorts my missus got me get a feature tonight in the physique pic, sorry lads

Looking really good here mate. Very well balanced physique and lean.

 

[KaneD]

To give you an idea of how i would set this up, keep in mind to tweak it to suit you bro.

Db flat bench - heavy movement
1x8-10 1x12-15
Go through the proper warmup structure first here.

Machine shoulder press - heavy movement
1x8-10 1x15-18
Try not to go to heavy on second set, i would rather push more reps on the burner as any overhead press can present high risk as fatigue sets in.
You will have warmed up reasonably from the db presses so Acclimation sets here and adjust to how you feel

Incline db fly - accessory. However i much prefer incline cable fly as it keeps much better tention through the entire ROM.
1×10-12 1×15-18RP
Thats a rest pause so half your top working weight hit the first part of the rp, 20 sec rest and fucking send it for the second part of the rp set.

Db side laterals - dropset city
1x12-15 1×12-15 dropset - repeat - dropset the double drop set here will be proper fire. This will humble you quick

Tricep rope extention - rp opportunity again
1×12-15 1×15-18RP
Same as the flys.

Chest dips - body weight or weighted?
3xAMRAP

Control all eccentric direction. And give a slight pause in all contracted positions.

Nice knowing ya bro... Godspeed.

The pump on my side delts bro, holyyyy took me a little bit of a fuckaround in the gym to get used to what I needed to get done, but it felt good! I'll have to sit down and tweak the rest of my week so I've got it all sorted before I walk into the gym. Appreciate all the information so far I'll post up the workout and see what you think

 

[KaneD]

depends on bodyfat but you can try high low more and we can see

So if body fat is low, I'll plan out from next week onwards and fit high carb days around training days?

 

[KaneD]

GLOW is great it healed my tendons from an armwrestling injury. Keep us posted.

That would be best case scenario bro. I've torn the tendon that holds one head of the bicep to the shoulder so I've got that high peaked bicep now. But it means ive got weak tendons, so we'll if the GLOW holds them up when the scales start to go up

 

[KaneD]

Looking really good here mate. Very well balanced physique and lean.

Cheers brother! Hopefully by the end of the year it'll be the same, just with a few kg of tissue added

 

[KaneD]

Fasted Weight - 76.8kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

600pm
Push Day Workout – 5 Jan
Dumbbell Bench Press
Warmed up to working weight
• Set 1 – 20 kg × 15 reps
• Set 2 – 32.5 kg × 8 reps
• Set 3 – 25 kg × 12 reps

Shoulder Press (Machine)
• Set 1 – 20 kg × 14 reps
• Set 2 – 39 kg × 8 reps
• Set 3 – 24 kg × 15 reps

Incline Chest Fly (Dumbbell)
• Set 1 – 10 kg × 15 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 7.5 kg × 18 reps (20 sec Rest Pause - 14 reps)

Lateral Raise (Dumbell
• Set 1 – 5 kg × 15 reps
• Set 2 – 7.5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set - 6kg, down to 5kg)

Triceps Extension
• Set 1 – 18 kg × 15 reps
• Set 2 – 21.25 kg × 12 reps
• Set 3 – 15 kg × 17 reps (20 sec Rest Pause - 12 reps)

Chest Dips (Weighted)
• Set 1 – 10 kg added × 12 reps
• Set 2 – 10 kg added × 12 reps
• Set 3 – 10 kg added × 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Rain slowed today so back outside for the morning cardio. Tried to take on board everyone’s experiences and piece it all together into today’s session, and it felt good so I’ll be trying to switch up the program around this sort of style indefinitely. But let me know if there anything there to change/add in the session

 

[HarleyGuy]

Fasted Weight - 76.8kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

600pm
Push Day Workout – 5 Jan
Dumbbell Bench Press
Warmed up to working weight
• Set 1 – 20 kg × 15 reps
• Set 2 – 32.5 kg × 8 reps
• Set 3 – 25 kg × 12 reps

Shoulder Press (Machine)
• Set 1 – 20 kg × 14 reps
• Set 2 – 39 kg × 8 reps
• Set 3 – 24 kg × 15 reps

Incline Chest Fly (Dumbbell)
• Set 1 – 10 kg × 15 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 7.5 kg × 18 reps (20 sec Rest Pause - 14 reps)

Lateral Raise (Dumbell
• Set 1 – 5 kg × 15 reps
• Set 2 – 7.5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set - 6kg, down to 5kg)

Triceps Extension
• Set 1 – 18 kg × 15 reps
• Set 2 – 21.25 kg × 12 reps
• Set 3 – 15 kg × 17 reps (20 sec Rest Pause - 12 reps)

Chest Dips (Weighted)
• Set 1 – 10 kg added × 12 reps
• Set 2 – 10 kg added × 12 reps
• Set 3 – 10 kg added × 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Rain slowed today so back outside for the morning cardio. Tried to take on board everyone’s experiences and piece it all together into today’s session, and it felt good so I’ll be trying to switch up the program around this sort of style indefinitely. But let me know if there anything there to change/add in the session

Great volume and workout and your macros are really dialed in nice for your goals. Another good update!

 

[waggat]

Fasted Weight - 76.8kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

600pm
Push Day Workout – 5 Jan
Dumbbell Bench Press
Warmed up to working weight
• Set 1 – 20 kg × 15 reps
• Set 2 – 32.5 kg × 8 reps
• Set 3 – 25 kg × 12 reps

Shoulder Press (Machine)
• Set 1 – 20 kg × 14 reps
• Set 2 – 39 kg × 8 reps
• Set 3 – 24 kg × 15 reps

Incline Chest Fly (Dumbbell)
• Set 1 – 10 kg × 15 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 7.5 kg × 18 reps (20 sec Rest Pause - 14 reps)

Lateral Raise (Dumbell
• Set 1 – 5 kg × 15 reps
• Set 2 – 7.5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set - 6kg, down to 5kg)

Triceps Extension
• Set 1 – 18 kg × 15 reps
• Set 2 – 21.25 kg × 12 reps
• Set 3 – 15 kg × 17 reps (20 sec Rest Pause - 12 reps)

Chest Dips (Weighted)
• Set 1 – 10 kg added × 12 reps
• Set 2 – 10 kg added × 12 reps
• Set 3 – 10 kg added × 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Rain slowed today so back outside for the morning cardio. Tried to take on board everyone’s experiences and piece it all together into today’s session, and it felt good so I’ll be trying to switch up the program around this sort of style indefinitely. But let me know if there anything there to change/add in the session

Workout looks really good mate. Perfect number and selection of exercises. With those first two, you can add a low rep feeler set between sets 1 and 2 if you want (important when you start lifting heavier weights). That just makes the top set not seem suddenly really heavy from a big weight jump. Love the intensifiers on the iso exercises.

 

[R.AP]

Fasted Weight - 76.1kg

4 x 30 sec vacuum

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Cardio and Recovery – 3 Jan
3.5km run with heart rate sitting at average 160bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Run (31 P | 29 C | 1 F)
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off.

5pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Ghk-Cu - 4.66mg/night

NOTES - Recovery days have become a lot more optimal now at my age can’t go without at least 1-2 sessions of ice bath and sauna a week, feels like a reset with any muscle soreness and brings on some sort of mental reset too I feel. I’ve been hearing a lot about high and low carb days, is this something I should incorporate into my nutrition? I’ve always kept everything the same throughout the week over the years I've been training, but lately I've heard more and more about different styles of nutrition

Love shogun, love platinum! What's the purpose/ objective of the fasting and fasted cardio for you bro? Health, digestion, or fat loss?

 

[LevButlerov]

So if body fat is low, I'll plan out from next week onwards and fit high carb days around training days?

lower bodyfat we can go higher carbs

 

[KaneD]

Workout looks really good mate. Perfect number and selection of exercises. With those first two, you can add a low rep feeler set between sets 1 and 2 if you want (important when you start lifting heavier weights). That just makes the top set not seem suddenly really heavy from a big weight jump. Love the intensifiers on the iso exercises.

I see what you mean about the feeler sets, it's more so to get that mind muscle connection before you really start to push the weight?

 

[KaneD]

Love shogun, love platinum! What's the purpose/ objective of the fasting and fasted cardio for you bro? Health, digestion, or fat loss?

I'm not sure how much of an effect it has physically, but I guess its more so a mental thing where I feel like I've started my day and in my mind it makes me think I've shifted into lipolysis (whether that's the actual case or not I don't know). What are your thoughts on fasting/fasted cardio?

 

[KaneD]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

 

[Allupfromhere]

I'm not sure how much of an effect it has physically, but I guess its more so a mental thing where I feel like I've started my day and in my mind it makes me think I've shifted into lipolysis (whether that's the actual case or not I don't know). What are your thoughts on fasting/fasted cardio?

Cardio is mostly always going to be beneficial to do if nothing else then from a cardiovascular health perspective. Whatever intentions you have for it or what ever mental positives you have from it just go for it brother. Only time it should be properly structured is when your in a big growth phase, at this point the type and timing of cardio and its intensity should be based around the goal. As in you dont want to be over training by throwing in hiit cardio every morning plus resistance training ya know lol.

 

[KaneD]

Cardio is mostly always going to be beneficial to do if nothing else then from a cardiovascular health perspective. Whatever intentions you have for it or what ever mental positives you have from it just go for it brother. Only time it should be properly structured is when your in a big growth phase, at this point the type and timing of cardio and its intensity should be based around the goal. As in you dont want to be over training by throwing in hiit cardio every morning plus resistance training ya know lol.

There was definitely a time there where I would overdo the cardio and add in multiple distance runs and multiple HIIT sessions a week whilst I was still playing footy, and I realised pretty quick how much it gasses you recovery just can't keep up! I agree with you brother, at the moment the morning fasted cardio is just the easiest option to get steps in that fit into my schedule with work

 

[LevButlerov]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

Good sleep today how many pull ups can you do without assist? we need to try those

 

[KaneD]

Good sleep today how many pull ups can you do without assist? we need to try those

Since the HGH has been in the last 5 months, my sleep quality has become elite. Always seem to get a solid 8-9 hours a night
Usually only about 8-10 bro, with very average form. Started using the assisted machine to keep form strict, but I feel like now I’d be able to do a solid 6-8 with strict form now so I’ll run that next session

 

[LevButlerov]

Since the HGH has been in the last 5 months, my sleep quality has become elite. Always seem to get a solid 8-9 hours a night
Usually only about 8-10 bro, with very average form. Started using the assisted machine to keep form strict, but I feel like now I’d be able to do a solid 6-8 with strict form now so I’ll run that next session

try to do more pull ups natty no help you'll feel the core working

 

[KaneD]

try to do more pull ups natty no help you'll feel the core working

Easy bro, I’ve got Pull day on Friday so I’ll rip those pull ups natty

 

[stevesmi]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

@KaneD keep up the good work. This is a good job on this post-workout cardio. That's a good commitment to most people after weight training. Just leave but you stuck it out and got your cardio done.

 

[R.AP]

I'm not sure how much of an effect it has physically, but I guess its more so a mental thing where I feel like I've started my day and in my mind it makes me think I've shifted into lipolysis (whether that's the actual case or not I don't know). What are your thoughts on fasting/fasted cardio?

Depends on the context bro, if you're in a fat loss phase it makes a lot of sense. Fasted for a brief period in the morning even during a building phase has a variety of health benefits, too.


If you're building though you want to make sure you're feeding your body an appropriate amount of carbs and protein throughout most of the day.

Do you have a breakfast or is your first meal in the afternoon?

 

[Mobster]

4 x 30 sec vacuum after waking up

Way to start the day

 

[KaneD]

@KaneD keep up the good work. This is a good job on this post-workout cardio. That's a good commitment to most people after weight training. Just leave but you stuck it out and got your cardio done.

Thank you bro! These days cardio is one of my non negotiables, has to be done every day otherwise that belly comes back reaaaaal quick

 

[KaneD]

Depends on the context bro, if you're in a fat loss phase it makes a lot of sense. Fasted for a brief period in the morning even during a building phase has a variety of health benefits, too.


If you're building though you want to make sure you're feeding your body an appropriate amount of carbs and protein throughout most of the day.

Do you have a breakfast or is your first meal in the afternoon?

First meal is usually around 11am, so most days it's about a 14-15 hour fast. I implemented it through my fat loss phase last year and then just made it a bit of a routine and carried it through to my cruise. I'm not sure I'll be able to keep the fast in when I start to drive the calories up higher, my first meal will probably end up around 8am

 

[KaneD]

4 x 30 sec vacuum after waking up

Way to start the day

Made a massive difference in tightening my midsection through the fat loss phase

 

[ROIDDERS]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

Keep up the good work on this. The meals are looking sensational. Good job on the eggs and the oats. I like that you are getting in your carbs and not being afraid of them. @KaneD

 

[KaneD]

Keep up the good work on this. The meals are looking sensational. Good job on the eggs and the oats. I like that you are getting in your carbs and not being afraid of them. @KaneD

Really appreciate that bro! Keen to bring those carbs up soon too

 

[2Thick]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

You're not going to go wrong with this type of layout. @KaneD I like that you're hitting your cardio and I like that you're hitting a nice meal. Those eggs go a long way.

 

[KaneD]

Sleep Quality
8 hours and felt well rested

Fasted Weight - 77.1kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Leg Day Workout – 7 Jan

Hack Squat

• Set 1 – 10 kg × 15 reps
• Set 2 – 20 kg × 6 reps
• Set 3 – 40 kg × 10 reps
• Set 4 – 30 kg × 12 reps

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15 reps
• Set 2 – 68 kg × 8 reps
• Set 3 – 61 kg × 12 reps (Drop Set)

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Single Leg Extension (Machine)

• Set 1 – 12 kg × 15 reps
• Set 2 – 33 kg × 10 reps
• Set 3 – 19 kg × 12 reps (Rest Pause)

Dumbbell Lunge

• Set 1 – 10 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 10 kg × 14 reps

Hyperextensions (AMRAP)

• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 12 reps
• Set 3 – 10 kg × 10 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

730pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
Minimum 5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - The next few days are going to be hectic busy, got my birthday tomorrow so food and training might be a little wild but I'll be trying to keep everything as in range as I possibly can. Got a heap of family up here at the moment so there might be a couple of sessions missed but hopefully I can get in some recovery instead

 

[stevesmi]

Thank you bro! These days cardio is one of my non negotiables, has to be done every day otherwise that belly comes back reaaaaal quick

A+++ it makes a difference

 

[Ulter]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

Good job on this. The water 5 liters that's a lot. Make sure you keep yourself hydrated. That's smart. @KaneD

 

[ceo]

Sleep Quality
8 hours and felt well rested

Fasted Weight - 77.1kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Leg Day Workout – 7 Jan

Hack Squat

• Set 1 – 10 kg × 15 reps
• Set 2 – 20 kg × 6 reps
• Set 3 – 40 kg × 10 reps
• Set 4 – 30 kg × 12 reps

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15 reps
• Set 2 – 68 kg × 8 reps
• Set 3 – 61 kg × 12 reps (Drop Set)

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Single Leg Extension (Machine)

• Set 1 – 12 kg × 15 reps
• Set 2 – 33 kg × 10 reps
• Set 3 – 19 kg × 12 reps (Rest Pause)

Dumbbell Lunge

• Set 1 – 10 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 10 kg × 14 reps

Hyperextensions (AMRAP)

• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 12 reps
• Set 3 – 10 kg × 10 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

730pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
Minimum 5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - The next few days are going to be hectic busy, got my birthday tomorrow so food and training might be a little wild but I'll be trying to keep everything as in range as I possibly can. Got a heap of family up here at the moment so there might be a couple of sessions missed but hopefully I can get in some recovery instead

@KaneD Bros, if you keep up this consistency you're going to really get some great results. Happy birthday! Make sure that you get in a good workout for your birthday. That will be the best gift you can give yourself.

 

[LevButlerov]

Sleep Quality
8 hours and felt well rested

Fasted Weight - 77.1kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Leg Day Workout – 7 Jan

Hack Squat

• Set 1 – 10 kg × 15 reps
• Set 2 – 20 kg × 6 reps
• Set 3 – 40 kg × 10 reps
• Set 4 – 30 kg × 12 reps

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15 reps
• Set 2 – 68 kg × 8 reps
• Set 3 – 61 kg × 12 reps (Drop Set)

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Single Leg Extension (Machine)

• Set 1 – 12 kg × 15 reps
• Set 2 – 33 kg × 10 reps
• Set 3 – 19 kg × 12 reps (Rest Pause)

Dumbbell Lunge

• Set 1 – 10 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 10 kg × 14 reps

Hyperextensions (AMRAP)

• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 12 reps
• Set 3 – 10 kg × 10 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

730pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
Minimum 5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - The next few days are going to be hectic busy, got my birthday tomorrow so food and training might be a little wild but I'll be trying to keep everything as in range as I possibly can. Got a heap of family up here at the moment so there might be a couple of sessions missed but hopefully I can get in some recovery instead

happy birthday from the EVO family @KaneD make 2026 your year of recomp and growth, we can do this together as a team!

 

[R.AP]

First meal is usually around 11am, so most days it's about a 14-15 hour fast. I implemented it through my fat loss phase last year and then just made it a bit of a routine and carried it through to my cruise. I'm not sure I'll be able to keep the fast in when I start to drive the calories up higher, my first meal will probably end up around 8am

And you train during that fasting window hey? Might be worth implementing a small pre or intra carb source for training performance!

Like you said though as food pushes up it may be a bit harder to maintain the fasted window.

 

[ROIDDERS]

Really appreciate that bro! Keen to bring those carbs up soon too

A+++ keep it up!

 

[RoySimpson]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

@KaneD Solid log bro!

 

[waggat]

I see what you mean about the feeler sets, it's more so to get that mind muscle connection before you really start to push the weight?

Yeah exactly. Some people seem to do ok without them. I definitely need them. Like say my top set for bench press is 100kg. If I just did a set at 70kg then the 100kg would feel ridiculously heavy. But if I do a set at 85kg it will get me use to the heavier weights and help big time with the top set.

 

[ballin2504]

SLEEP
8 hours

Fasted Weight - 76.7kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 6 Jan

Pull-Ups (Assisted)

• Set 1 – +54 kg × 12 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +33 kg × 7 reps
• Set 4 – +33 kg × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 15 kg × 18 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Single Arm Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 7 kg × 18 reps (Rest Pause)
• Set 4 – 7 kg × 8 reps

Dumbbell Shrug

• Set 1 – 45 kg × 12 reps
• Set 2 – 45 kg × 12 reps
• Set 3 – 45 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 70 kg × 10 reps (Drop Set)

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (40 P | 49 C | 1 F)

830pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2665 kcals
Protein - 277g
Carbs - 253g
Fat - 58g

Hydration
5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Tried to see if I could replicate the push session style from yesterday into today's pull session. Felt really good throughout the session, but how does the layout look? Slowly bringing in more food but should be pretty well close to maintenance with my calories at the moment, 2700-2800 is around about where usually sit depending on how my busy my days are with the business.

@KaneD really nice training update and it looks like the food is on point also way to go

 

[KaneD]

Good job on this. The water 5 liters that's a lot. Make sure you keep yourself hydrated. That's smart. @KaneD

Always try to hit that 5L, but if the days are bigger usually more so 6-7L. Is it possible to over hydrate?

 

[KaneD]

@KaneD Bros, if you keep up this consistency you're going to really get some great results. Happy birthday! Make sure that you get in a good workout for your birthday. That will be the best gift you can give yourself.

Appreciate you brother!
Ended up jagging a nice little push workout in between events, missus wasn’t too happy

 

[KaneD]

happy birthday from the EVO family @KaneD make 2026 your year of recomp and growth, we can do this together as a team!

Thank you bro! Looking forward to the next 12 months, so much room to grow

 

[KaneD]

And you train during that fasting window hey? Might be worth implementing a small pre or intra carb source for training performance!

Like you said though as food pushes up it may be a bit harder to maintain the fasted window.

Just a LISS cardio session bro, my gym session is in the afternoon after a full day of eating!

around mid Feb to early March will be when I start to push the food, so by then I’ll start to incorporate more food into my mornings?

 

[KaneD]

@KaneD Solid log bro!

Appreciate you following bro!

 

[KaneD]

Yeah exactly. Some people seem to do ok without them. I definitely need them. Like say my top set for bench press is 100kg. If I just did a set at 70kg then the 100kg would feel ridiculously heavy. But if I do a set at 85kg it will get me use to the heavier weights and help big time with the top set.

So far it feels right for me too bro, I 100% agree with you

 

[KaneD]

@KaneD really nice training update and it looks like the food is on point also way to go

Love the feedback bro, cheers

 

[KaneD]

Sleep Quality
9 hours and felt well rested

Fasted Weight - 77.3kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

930am
Meal 1- 52 P | 30 C | 44 F
6 Poached Eggs
3 Bacon Rashers
2 Pieces Wholemeal Toast

230pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

400pm
Push Day Workout – 8 Jan

Incline Dumbbell Bench Press
• Set 1 – 25 kg × 15 reps
• Set 2 – 32.5 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press
• Set 1 – 10 kg × 15 reps
• Set 2 – 20 kg × 10 reps
• Set 3 – 12.5 kg × 18 reps

Lateral Raise (Cable)
• Set 1 – 2.5 kg × 12 reps
• Set 2 – 2.5 kg × 15 reps
• Set 3 – 5 kg × 10 reps

Cable Crossover
• Set 1 – 7.5 kg × 12 reps
• Set 2 – 15 kg × 10 reps
• Set 3 – 7.5 kg × 18 reps

Triceps Extension
• Set 1 – 28.7 kg × 12 reps
• Set 2 – 15 kg × 18 reps
• Set 3 – 15 kg × 10 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- (Unsure on cals or macros here)
Double Grilled Chicken Burger with Avo, Fried Egg, Bacon, Lettuce and Aioli

Calories - ???
Protein - ???
Carbs - ???
Fat - ???

Hydration
Minimum 5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Appreciate all the birthday love from the Evo boys! Tried to keep calories and macros as much in range as I could yesterday, but you know how it goes felt good waking up today and will be hitting a Push session this afternoon to get straight back into it

 

[LevButlerov]

Thank you bro! Looking forward to the next 12 months, so much room to grow

12 mo will be a win

 

[ceo]

Appreciate you brother!
Ended up jagging a nice little push workout in between events, missus wasn’t too happy

bros nice! ha

 

[Ulter]

Always try to hit that 5L, but if the days are bigger usually more so 6-7L. Is it possible to over hydrate?

It's actually not possible to overhydrate unless you have certain medical conditions. But in a lot of cases, it's not necessary to drink too much.

 

[KaneD]

It's actually not possible to overhydrate unless you have certain medical conditions. But in a lot of cases, it's not necessary to drink too much.

My job has me out in the sun for most of the day, so I’ve always made sure I get the hydration in spread out over the day

 

[KaneD]

Sleep Quality
7 hours of average quality sleep, late bed time last night and woke up a few times throughout the night

Fasted Weight - 78kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 52 P | 30 C | 44 F
6 Poached Eggs
3 Bacon Rashers
2 Pieces Turkish Bread

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Cardio and Recovery - 11 Jan
2.5km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

730pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2687 kcals
Protein - 268
Carbs - 177
Fat - 85

Hydration
Minimum 5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Apologies for the missed day boys! Ended up missing yesterday’s push session, had a surprise party thrown and ended up having a bit of a write off afternoon/night haha. Thought I would spend time with family and friends, make the most of it and get back into it today with a bit of easy cardio and recovery. Didn’t do too much damage though yesterday so today has been better than expected

 

[LevButlerov]

Sleep Quality
7 hours of average quality sleep, late bed time last night and woke up a few times throughout the night

Fasted Weight - 78kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 1- 52 P | 30 C | 44 F
6 Poached Eggs
3 Bacon Rashers
2 Pieces Turkish Bread

300pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

500pm
Cardio and Recovery - 11 Jan
2.5km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

730pm
Meal 3- 82 P | 19 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2687 kcals
Protein - 268
Carbs - 177
Fat - 85

Hydration
Minimum 5L of Water

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Apologies for the missed day boys! Ended up missing yesterday’s push session, had a surprise party thrown and ended up having a bit of a write off afternoon/night haha. Thought I would spend time with family and friends, make the most of it and get back into it today with a bit of easy cardio and recovery. Didn’t do too much damage though yesterday so today has been better than expected

good sleep today I like your protein level, moving up @KaneD and when you miss a session do some home training

 

[KaneD]

good sleep today I like your protein level, moving up @KaneD and when you miss a session do some home training

Won’t be missing another session anytime soon brother, but if by the off chance I do I’ll make sure o throw in some bodyweight training through the day

 

[LevButlerov]

Won’t be missing another session anytime soon brother, but if by the off chance I do I’ll make sure o throw in some bodyweight training through the day

sounds good

 

[KaneD]

Sleep Quality
8.5 hours of elite sleep, woke up fresh (photo below)

Fasted Weight - 77.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

530pm
Push Day Workout – 12 Jan

(Warm up sets)
Dumbbell Bench Press

• Set 1 – 25 kg × 12 reps
• Set 2 – 35 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Incline Chest Fly (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 10 reps (Drop Set)
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Band)

• Set 1 – +7.5 kg × 12 reps
• Set 2 – +10 kg × 10 reps (Drop Set)
• Set 3 – +5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 32.5 kg × 18 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 20 reps AMRAP
• Set 2 – 15 reps
• Set 3 – 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Still increasing the calories whilst watching the scales and making sure body composition doesn’t suffer. Will stay around the 2770 cals for at least the next 2-4 weeks and keep an eye on any changes. More food = better lifts rate the new style of training so far too

 

[Ulter]

My job has me out in the sun for most of the day, so I’ve always made sure I get the hydration in spread out over the day

you are a true redneck as we call that in the states

 

[KaneD]

you are a true redneck as we call that in the states

That’s interesting bro, not sure if the Aussie definition of a redneck is the same as the American version then

 

[Ulter]

That’s interesting bro, not sure if the Aussie definition of a redneck is the same as the American version then

they called them that cause they used to work the fields with light skin and get burned on their necks.

 

[LevButlerov]

Sleep Quality
8.5 hours of elite sleep, woke up fresh (photo below)

Fasted Weight - 77.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

530pm
Push Day Workout – 12 Jan

(Warm up sets)
Dumbbell Bench Press

• Set 1 – 25 kg × 12 reps
• Set 2 – 35 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Incline Chest Fly (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 10 reps (Drop Set)
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Band)

• Set 1 – +7.5 kg × 12 reps
• Set 2 – +10 kg × 10 reps (Drop Set)
• Set 3 – +5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 32.5 kg × 18 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 20 reps AMRAP
• Set 2 – 15 reps
• Set 3 – 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Still increasing the calories whilst watching the scales and making sure body composition doesn’t suffer. Will stay around the 2770 cals for at least the next 2-4 weeks and keep an eye on any changes. More food = better lifts rate the new style of training so far too

good sleep is the win I love that and macros looking good @KaneD

 

[Tiger Salman Khan]

Sleep Quality
8.5 hours of elite sleep, woke up fresh (photo below)

Fasted Weight - 77.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

530pm
Push Day Workout – 12 Jan

(Warm up sets)
Dumbbell Bench Press

• Set 1 – 25 kg × 12 reps
• Set 2 – 35 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Incline Chest Fly (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 10 reps (Drop Set)
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Band)

• Set 1 – +7.5 kg × 12 reps
• Set 2 – +10 kg × 10 reps (Drop Set)
• Set 3 – +5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 32.5 kg × 18 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 20 reps AMRAP
• Set 2 – 15 reps
• Set 3 – 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Still increasing the calories whilst watching the scales and making sure body composition doesn’t suffer. Will stay around the 2770 cals for at least the next 2-4 weeks and keep an eye on any changes. More food = better lifts rate the new style of training so far too

@KaneD Great work so far.......

 

[KaneD]

they called them that cause they used to work the fields with light skin and get burned on their necks.

That sounds about right bro! Always getting burnt up where I’m from. I might have to throw in some MT2 to counteract and get that tan back again

 

[KaneD]

good sleep is the win I love that and macros looking good @KaneD

Bro so good! Anytime I don’t get a good sleep, that whole day I’m on edge hahaha

 

[KaneD]

@KaneD Great work so far.......

Thank you brother! Keeping this mentality going forward so I can put on some real tissue this year

 

[Ulter]

That sounds about right bro! Always getting burnt up where I’m from. I might have to throw in some MT2 to counteract and get that tan back again

Wear a hat and one of those things that go around your neck to protect it.

 

[KaneD]

Wear a hat and one of those things that go around your neck to protect it.

I’ve never really been sun safe in my younger years, but the older we get the more we think about the long term effects of these kinds of things. The American sun didn’t feel as harsh as the sun here when I was over there in 2023

 

[KaneD]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.6kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

900pm
Pull Day Workout – 13 Jan

(Warm up/Acclimation sets)
Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 8 reps
• Set 3 – Bodyweight × 6 reps
• Set 4 – Bodyweight × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 90 kg × 7 reps
• Set 3 – 70 kg × 12 reps

Face Pull (Cable)

• Set 1 – 25 kg × 13 reps
• Set 2 – 15 kg × 18 reps (Rest Pause)
• Set 3 – 15 kg × 13 reps

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 9 reps
• Set 3 – 8 kg × 17 reps (Rest Pause)
• Set 4 – 8 kg × 7 reps

Dumbbell Shrug

• Set 1 – 42.5 kg × 14 reps
• Set 2 – 45 kg × 10 reps
• Set 3 – 45 kg × 8 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 15 reps (Rest Pause)
• Set 3 – 60 kg × 11 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin - 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Late session tonight, came home late and exhausted from a massive day at work. Freshened up, got some food in and dialed in the session

 

[KaneD]

Little sleep in and a late walk this morning after a late one last night. Had to get the steps in today though

 

[HarleyGuy]

Little sleep in and a late walk this morning after a late one last night. Had to get the steps in today though

Your macros, food choices, and attention to detail on, well, everything.... it really is like you said about CBum... you're managing everything bro and it shows. You're one of those guys that has 8 abs I think I'm mad at you LOL

Really great work on the pullups and the vacuums your midsection is top notch on here!

 

[LevButlerov]

Bro so good! Anytime I don’t get a good sleep, that whole day I’m on edge hahaha

we call that cranky lol

 

[LevButlerov]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.6kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

900pm
Pull Day Workout – 13 Jan

(Warm up/Acclimation sets)
Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 8 reps
• Set 3 – Bodyweight × 6 reps
• Set 4 – Bodyweight × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 90 kg × 7 reps
• Set 3 – 70 kg × 12 reps

Face Pull (Cable)

• Set 1 – 25 kg × 13 reps
• Set 2 – 15 kg × 18 reps (Rest Pause)
• Set 3 – 15 kg × 13 reps

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 9 reps
• Set 3 – 8 kg × 17 reps (Rest Pause)
• Set 4 – 8 kg × 7 reps

Dumbbell Shrug

• Set 1 – 42.5 kg × 14 reps
• Set 2 – 45 kg × 10 reps
• Set 3 – 45 kg × 8 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 15 reps (Rest Pause)
• Set 3 – 60 kg × 11 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin - 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Late session tonight, came home late and exhausted from a massive day at work. Freshened up, got some food in and dialed in the session

again good sleep @KaneD macros all pumping clean too
and supps right on point!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Allupfromhere]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.6kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

900pm
Pull Day Workout – 13 Jan

(Warm up/Acclimation sets)
Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 8 reps
• Set 3 – Bodyweight × 6 reps
• Set 4 – Bodyweight × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 90 kg × 7 reps
• Set 3 – 70 kg × 12 reps

Face Pull (Cable)

• Set 1 – 25 kg × 13 reps
• Set 2 – 15 kg × 18 reps (Rest Pause)
• Set 3 – 15 kg × 13 reps

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 9 reps
• Set 3 – 8 kg × 17 reps (Rest Pause)
• Set 4 – 8 kg × 7 reps

Dumbbell Shrug

• Set 1 – 42.5 kg × 14 reps
• Set 2 – 45 kg × 10 reps
• Set 3 – 45 kg × 8 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 15 reps (Rest Pause)
• Set 3 – 60 kg × 11 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin - 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Late session tonight, came home late and exhausted from a massive day at work. Freshened up, got some food in and dialed in the session

Looking dynamite brother, rear lat spread got your back looking like a fucking stealth bomber

 

[Dreamer]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.6kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

900pm
Pull Day Workout – 13 Jan

(Warm up/Acclimation sets)
Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 8 reps
• Set 3 – Bodyweight × 6 reps
• Set 4 – Bodyweight × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 90 kg × 7 reps
• Set 3 – 70 kg × 12 reps

Face Pull (Cable)

• Set 1 – 25 kg × 13 reps
• Set 2 – 15 kg × 18 reps (Rest Pause)
• Set 3 – 15 kg × 13 reps

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 9 reps
• Set 3 – 8 kg × 17 reps (Rest Pause)
• Set 4 – 8 kg × 7 reps

Dumbbell Shrug

• Set 1 – 42.5 kg × 14 reps
• Set 2 – 45 kg × 10 reps
• Set 3 – 45 kg × 8 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 15 reps (Rest Pause)
• Set 3 – 60 kg × 11 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin - 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Late session tonight, came home late and exhausted from a massive day at work. Freshened up, got some food in and dialed in the session

Nice back! Wide as a bus, Love the supps too, split up is lovely too, real solid

 

[Coolguy]

Bro I'd kill for 8 hours sleep so jealous.
Killer workout as well

 

[waggat]

Sleep Quality
8.5 hours of elite sleep, woke up fresh (photo below)

Fasted Weight - 77.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

530pm
Push Day Workout – 12 Jan

(Warm up sets)
Dumbbell Bench Press

• Set 1 – 25 kg × 12 reps
• Set 2 – 35 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Incline Chest Fly (Dumbbell)

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 10 reps (Drop Set)
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Band)

• Set 1 – +7.5 kg × 12 reps
• Set 2 – +10 kg × 10 reps (Drop Set)
• Set 3 – +5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 32.5 kg × 18 reps (Rest Pause)
• Set 3 – 32.5 kg × 8 reps

Chest Dips (Bodyweight)

• Set 1 – 20 reps AMRAP
• Set 2 – 15 reps
• Set 3 – 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

NOTES - Still increasing the calories whilst watching the scales and making sure body composition doesn’t suffer. Will stay around the 2770 cals for at least the next 2-4 weeks and keep an eye on any changes. More food = better lifts rate the new style of training so far too

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.6kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

700pm
Meal 3- 90 P | 24 C | 24 F
4 Eggs
300g liquid egg whites
30g of Casein Protein
40g Protein Oats
10g Psyllium Husk
Blended into a shake

900pm
Pull Day Workout – 13 Jan

(Warm up/Acclimation sets)
Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 8 reps
• Set 3 – Bodyweight × 6 reps
• Set 4 – Bodyweight × 6 reps

Seated Row (Cable)

• Set 1 – 60 kg × 12 reps
• Set 2 – 90 kg × 7 reps
• Set 3 – 70 kg × 12 reps

Face Pull (Cable)

• Set 1 – 25 kg × 13 reps
• Set 2 – 15 kg × 18 reps (Rest Pause)
• Set 3 – 15 kg × 13 reps

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 12 reps
• Set 2 – 15 kg × 9 reps
• Set 3 – 8 kg × 17 reps (Rest Pause)
• Set 4 – 8 kg × 7 reps

Dumbbell Shrug

• Set 1 – 42.5 kg × 14 reps
• Set 2 – 45 kg × 10 reps
• Set 3 – 45 kg × 8 reps

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 15 reps (Rest Pause)
• Set 3 – 60 kg × 11 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

Calories - 2774 kcals
Protein - 285
Carbs - 258
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin - 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450mg

NOTES - Late session tonight, came home late and exhausted from a massive day at work. Freshened up, got some food in and dialed in the session

Really good push and pull workouts mate.

Meals looking good was well.

Jealous of your 8+ hours sleep!

You're back looks really good in the photo too!

 

[Trenhead3cc]

Bro I'd kill for 8 hours sleep so jealous.
Killer workout as well

welcome to fatherhood @Coolguy haha. Just said the mrs other day it’s been like 1 year since I slept in until my body woke me up. It’s work alarm or kids

 

[Coolguy]

welcome to fatherhood @Coolguy haha. Just said the mrs other day it’s been like 1 year since I slept in until my body woke me up. It’s work alarm or kids

100% brother haha savage can't wait until mines old enough for grandparent sleepovers

 

[KaneD]

Your macros, food choices, and attention to detail on, well, everything.... it really is like you said about CBum... you're managing everything bro and it shows. You're one of those guys that has 8 abs I think I'm mad at you LOL

Really great work on the pullups and the vacuums your midsection is top notch on here!

To be honest in recent years my downfall has been my non-existent attention to detail and inconsistency so it feels good to finally piece it all together. Brother, I would trade in my 8 abs for - big full chest like yours any day of the week!

Thank you bro!

 

[KaneD]

we call that cranky lol

Bang on bro!

 

[KaneD]

Looking dynamite brother, rear lat spread got your back looking like a fucking stealth bomber

Appreciate it brother! Just trying to catch up to all you boys

 

[KaneD]

Nice back! Wide as a bus, Love the supps too, split up is lovely too, real solid

Come the end of the year it’s gotta be 2 buses wide thanks for the feedback bro!

 

[KaneD]

Bro I'd kill for 8 hours sleep so jealous.
Killer workout as well

Ever since I was a kid bro I would always be able to sleep at the drop of a hat, definitely consider myself lucky these days. Cheers brother

 

[KaneD]

Really good push and pull workouts mate.

Meals looking good was well.

Jealous of your 8+ hours sleep!

You're back looks really good in the photo too!

Been trying to add in as much knowledge and experience you boys have given me so far, it’s been a team effort

 

[KaneD]

welcome to fatherhood @Coolguy haha. Just said the mrs other day it’s been like 1 year since I slept in until my body woke me up. It’s work alarm or kids

I’ve got so much respect for parents who can still maintain their physique, it’s difficult enough with no kids

 

[KaneD]

Sleep Quality
7 hours of good quality sleep

Fasted Weight - 77.7kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Leg Day Workout – 14 Jan

Hack Squat

• Set 1 – 10 kg × 15 reps
• Set 2 – 20 kg × 6 reps
• Set 3 – 45 kg × 10 reps
• Set 4 – 30 kg × 12 reps

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15 reps
• Set 2 – 70.5 kg × 8 reps
• Set 3 – 61 kg × 12 reps (Drop Set)

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Single Leg Extension (Machine)

• Set 1 – 12 kg × 15 reps
• Set 2 – 35.5 kg × 10 reps
• Set 3 – 19 kg × 12 reps (Rest Pause)

Dumbbell Lunge

• Set 1 – 10 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 10 kg × 14 reps

Hyperextensions (AMRAP)

• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 12 reps
• Set 3 – 10 kg × 10 reps

Post Workout Cardio
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

930pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450m

NOTES - Another late session tonight after a big day at work. Swapped over to red meat now to get a different source of protein in, usually swap white and red meat in and out depending on what’s on sale at the shops or what I’m feeling that week

 

[HarleyGuy]

Sleep Quality
7 hours of good quality sleep

Fasted Weight - 77.7kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Leg Day Workout – 14 Jan

Hack Squat

• Set 1 – 10 kg × 15 reps
• Set 2 – 20 kg × 6 reps
• Set 3 – 45 kg × 10 reps
• Set 4 – 30 kg × 12 reps

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15 reps
• Set 2 – 70.5 kg × 8 reps
• Set 3 – 61 kg × 12 reps (Drop Set)

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Single Leg Extension (Machine)

• Set 1 – 12 kg × 15 reps
• Set 2 – 35.5 kg × 10 reps
• Set 3 – 19 kg × 12 reps (Rest Pause)

Dumbbell Lunge

• Set 1 – 10 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 10 kg × 14 reps

Hyperextensions (AMRAP)

• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 12 reps
• Set 3 – 10 kg × 10 reps

Post Workout Cardio
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

930pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Hawthorn Berry- 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Ashwaganda- 450m

NOTES - Another late session tonight after a big day at work. Swapped over to red meat now to get a different source of protein in, usually swap white and red meat in and out depending on what’s on sale at the shops or what I’m feeling that week

Great workout I love the volume and meal#3 looks very high quality and good for fast and on the go!

I switch up red and white too. Lately I’ve been cutting the fat off the red meat too. My macros are more like yours now with high reps and loving it.