Approved Log Cycle Training Transformation Log

[OG_]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

 

[kamsikazee]

Welcome to EVO brother! Great to have you here and logging!

Great detailed first post and pictures to go with it! Already some amazing progress.

Look forward to seeing your journey! Are you from Aussie too?

 

[OG_]

Welcome to EVO brother! Great to have you here and logging!

Great detailed first post and pictures to go with it! Already some amazing progress.

Look forward to seeing your journey! Are you from Aussie too?

Thank you brother I appreciate it. And yep, Aussie here

 

[kamsikazee]

Thank you brother I appreciate it. And yep, Aussie here

Great to have another Aussie on board!! Got a great community of brothers here down under on EVO!

 

[LevButlerov]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

welcome to the EVO family @OG_ you look good strong arms and good lean size, real good base.

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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

 

[OG_]

welcome to the EVO family @OG_ you look good strong arms and good lean size, real good base.

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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

Thank you for the warm welcome.
Each day this week I’ll go in depth with my training to show you all a full week’s split.
And I’ll also go in depth on my full meal plan.

 

[LevButlerov]

Thank you for the warm welcome.
Each day this week I’ll go in depth with my training to show you all a full week’s split.
And I’ll also go in depth on my full meal plan.

sure lets get it posted

 

[stevesmi]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

@OG_ Nice job on this man. Good job on this training session. I like your weekly training.

 

[OG_]

@OG_ Nice job on this man. Good job on this training session. I like your weekly training.

Thank you bro.
@R.AP has a great plan that works for so many people.

 

[ROIDDERS]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

It's going to be fun following this log. I like how you hit the back training on a Sunday. It's good to get that out of the way and only have one rest day on the weekend. @OG_

 

[OG_]

It's going to be fun following this log. I like how you hit the back training on a Sunday. It's good to get that out of the way and only have one rest day on the weekend. @OG_

Yep that’s just a personal preference. I train late at night anyway but I like to have Saturday nights off to spend time with the family

 

[ROIDDERS]

Yep that’s just a personal preference. I train late at night anyway but I like to have Saturday nights off to spend time with the family

yeah it's good to train on the weekend. A lot of times it's less people.

 

[Ulter]

Yep that’s just a personal preference. I train late at night anyway but I like to have Saturday nights off to spend time with the family

That's good man. Keep your family close to you. I lost my family years ago. @OG_ You don't want to neglect them.

 

[OG_]

That's good man. Keep your family close to you. I lost my family years ago. @OG_ You don't want to neglect them.

Sorry to hear that brother. And of course, family always first

 

[Ulter]

Sorry to hear that brother. And of course, family always first

Definitely cherish them while they're around.

 

[Mobster]

I'd have you work as though on cycle first. Then add in the PEDs

 

[OG_]

I'd have you work as though on cycle first. Then add in the PEDs

What do you mean?

 

[OG_]

Training Log

Sunday – Back Session (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Cable Pullover
10kg x 15
15kg x 15
32.5kg x 13
32.5kg x 9

Close Grip Seated Row
20kg x 15
27.5kg x 15
90kg x 11
90kg x 7

Pec Deck Rear Delt Fly
19kg x 12
26kg x 12
54kg x 10
54kg x 9

Chest Supported Wide Grip Row
40kg x 15
40kg x 12
120kg x 7
100kg x 9

Barbell Bent Over Row
20kg x 15
60kg x 12
80kg x 7

Cardio
Incline treadmill – 30 mins
15 incline @ 4 km/h

Overall a great session, felt strong. Progressively overloading week by week even though I’m pretty deep in the cut now.

 

[2Thick]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

@OG_ Good job on the training. The chest and shoulders work fantastic and the hamstrings and biceps are also good stuff. Keep up the good work.

 

[OG_]

@OG_ Good job on the training. The chest and shoulders work fantastic and the hamstrings and biceps are also good stuff. Keep up the good work.

Cheers bro, hammies and biceps on Tuesday. I’ll make sure to put the session up on here

 

[2Thick]

Cheers bro, hammies and biceps on Tuesday. I’ll make sure to put the session up on here

That should be a fun training session.

 

[ceo]

Training Log

Sunday – Back Session (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Cable Pullover
10kg x 15
15kg x 15
32.5kg x 13
32.5kg x 9

Close Grip Seated Row
20kg x 15
27.5kg x 15
90kg x 11
90kg x 7

Pec Deck Rear Delt Fly
19kg x 12
26kg x 12
54kg x 10
54kg x 9

Chest Supported Wide Grip Row
40kg x 15
40kg x 12
120kg x 7
100kg x 9

Barbell Bent Over Row
20kg x 15
60kg x 12
80kg x 7

Cardio
Incline treadmill – 30 mins
15 incline @ 4 km/h

Overall a great session, felt strong. Progressively overloading week by week even though I’m pretty deep in the cut now.

bros nice update on this training. you not going to go wrong with changing the grip. and pec deck! @OG_

 

[OG_]

bros nice update on this training. you not going to go wrong with changing the grip. and pec deck! @OG_

Thank you bro

 

[ceo]

Thank you bro

Bros, hell yeah, I love to see it!

 

[OG_]

Training Log

Monday - Chest / Shoulders (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Plate Loaded Chest Fly
26kg x 15
26kg x 15
89kg x 10
89kg x 9

Plate Loaded Incline Press
40kg x 15
40kg x 12
100kg x 9
90kg x 6

Plate Loaded Decline Press
40kg x 12
40kg x 12
100kg x 8
100kg x 6

Machine Lateral Raise
20kg x 12
20kg x 12
54kg x 10
46kg x 9

Dumbbell Front Raise
10kg x 10
10kg x 10
12kg x 9
12kg x 8

Solid session, great pump as well. Chest is a strong point weight wise compared to most of my other lifts, but still trying to get a great stretch with proper intensity and form.

 

[HarleyGuy]

Training Log

Monday - Chest / Shoulders (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Plate Loaded Chest Fly
26kg x 15
26kg x 15
89kg x 10
89kg x 9

Plate Loaded Incline Press
40kg x 15
40kg x 12
100kg x 9
90kg x 6

Plate Loaded Decline Press
40kg x 12
40kg x 12
100kg x 8
100kg x 6

Machine Lateral Raise
20kg x 12
20kg x 12
54kg x 10
46kg x 9

Dumbbell Front Raise
10kg x 10
10kg x 10
12kg x 9
12kg x 8

Solid session, great pump as well. Chest is a strong point weight wise compared to most of my other lifts, but still trying to get a great stretch with proper intensity and form.

Nice pics bro love the abs and forearms.

That's some great volume for chest and delts it shows in the upper body too. Nice work, will be following.

 

[waggat]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

Hey mate, nice start to your log here.

Really impressive progress so far!

Your cals are pretty low. I would have thought you were at a point now where you could shift to packing on some muscle. Or at least recomping.

Training Log

Sunday – Back Session (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Cable Pullover
10kg x 15
15kg x 15
32.5kg x 13
32.5kg x 9

Close Grip Seated Row
20kg x 15
27.5kg x 15
90kg x 11
90kg x 7

Pec Deck Rear Delt Fly
19kg x 12
26kg x 12
54kg x 10
54kg x 9

Chest Supported Wide Grip Row
40kg x 15
40kg x 12
120kg x 7
100kg x 9

Barbell Bent Over Row
20kg x 15
60kg x 12
80kg x 7

Cardio
Incline treadmill – 30 mins
15 incline @ 4 km/h

Overall a great session, felt strong. Progressively overloading week by week even though I’m pretty deep in the cut now.

Training Log

Monday - Chest / Shoulders (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Plate Loaded Chest Fly
26kg x 15
26kg x 15
89kg x 10
89kg x 9

Plate Loaded Incline Press
40kg x 15
40kg x 12
100kg x 9
90kg x 6

Plate Loaded Decline Press
40kg x 12
40kg x 12
100kg x 8
100kg x 6

Machine Lateral Raise
20kg x 12
20kg x 12
54kg x 10
46kg x 9

Dumbbell Front Raise
10kg x 10
10kg x 10
12kg x 9
12kg x 8

Solid session, great pump as well. Chest is a strong point weight wise compared to most of my other lifts, but still trying to get a great stretch with proper intensity and form.

Two good looking workouts there!

 

[OG_]

Nice pics bro love the abs and forearms.

That's some great volume for chest and delts it shows in the upper body too. Nice work, will be following.

Thanks bro I appreciate it

 

[OG_]

Hey mate, nice start to your log here.

Really impressive progress so far!

Your cals are pretty low. I would have thought you were at a point now where you could shift to packing on some muscle. Or at least recomping.



Two good looking workouts there!

Thank you bro, only the beginning.
And we are definitely close to finishing up the cut, just a bit of stubborn fat still around the lower back and some other areas too. The leaner I am the longer the runway for the build phase

 

[Freki]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

Welcome to EVO bro
Great start , RAP has your plan set out nicely
Come a long way in 10 weeks !!

 

[Tiger Salman Khan]

Hey everyone, I’ve decided to start logging the process of my transformation here on EVO.

Goals: At the moment the goal is to finally dial in and have a good crack at a fitness journey. I was lean my whole life until 3 years ago, and now it’s time to get it back. Not sure if competing is on the cards as of yet, but this transformation has been addicting, and it’s only the beginning, so you never know.

About me:

Age: 29
Height: 181cm
Weight as of 12th April: 79.8kg (down 18kg in my journey so far)

Coach: @R.AP

Compounds etc:
Sust: 200mg per week, daily injections (Platinum from UGLOZ)
Mast P: 300mg per week, daily injections
Tren A: 70mg per week, daily injections (Platinum from UGLOZ)
GH: 4iu daily
Retatrutide: 4mg weekly, split into 3 doses a week
Slu-pp-332: 100mg daily
Mots-c: 2mg pwo
Clen: 40mcg daily
Cialis: 5-10mg daily

Gh, slu, mots-c, clen and cialis supplied from a sponsor from another forum.
Oils are self bought no sponsor.

Current support supplements:
Berberine: 1500mg
Chromium Picolinate: 200mg
Astragalus Extract: 1g
Tudca: 500mg
K2+D3: 2000iu
CoQ10: 100mg
Zinc Picolinate: 50mg
Magnesium Glycinate: 250mg
Citrus Bergamot: 1200mg
Milk Thistle: 1200mg
Beetroot Extract: 400mg
Plant sterols: 1200mg
P5P: 100mg

Training:
I will go more in depth when it comes to the training split with future updates to the log.
A brief overview is:

Sunday: Back
Monday: Chest/Shoulder
Tuesday: Legs- Hammies + Biceps
Wednesday: Rest
Thursday: Upper/ Triceps
Friday: Legs- Quads + Abs
Saturday: Rest

Nutrition:
Same goes here, I’ll go more in depth on exact meals but here is a basic overview of daily macros:

Kcal: 2050
Protein: 218.4g
Carbs: 191.4g
Fat: 36.7g

This covers a general overview of mostly everything.
From here I’ll be strictly tracking progress both in the gym and outside the gym for the log.

Below I’ll attach some photos of my 73 day journey so far in Camp Grino under @R.AP (from January 28th to now).
Keep in mind I was 10kg heavier than the first pictures before I joined my coach, but I rapidly lost 10kg in a month using Reta.


Project: Become Unrecognisable
Hope you all enjoy the log, glad to be here!

@OG_ amazing start to log bro.....looking forward to awesome updates.......

 

[OG_]

Welcome to EVO bro
Great start , RAP has your plan set out nicely
Come a long way in 10 weeks !!

Thank you bro.
Coach put the whole plan in place, I just have to put it into practice

Only the beginning

 

[OG_]

@OG_ amazing start to log bro.....looking forward to awesome updates.......

Thanks bro appreciate it

 

[OG_]

Training Log

Legs – Hammies + Biceps (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Seated Hip Adduction
22.5kg x 15
22.8kg x 12
60kg x 13
67.5kg x 10

Standing Calf Raise
35kg x 12
35kg x 12
135kg x 13
135kg x 11

Seated Leg Curl
40kg x 12
40kg x 12
96kg x 8
89kg x 8

Barbell Romanian Deadlift
40kg x 10
120kg x 8
120kg x 6

Incline Bench Dumbbell Curl
10kg x 13
10kg x 13
14kg x 13
14kg x 13

Machine Preacher Curl
20kg x 12
20kg x 12
60kg x 10
53kg x 8

Great session once again, nothing burns quite like a hamstring day. Biceps were completely finished by the end too, really good pump.

 

[LevButlerov]

Training Log

Legs – Hammies + Biceps (each exercise is normally 2 warm up sets, followed by 2 sets pushed to failure)

Seated Hip Adduction
22.5kg x 15
22.8kg x 12
60kg x 13
67.5kg x 10

Standing Calf Raise
35kg x 12
35kg x 12
135kg x 13
135kg x 11

Seated Leg Curl
40kg x 12
40kg x 12
96kg x 8
89kg x 8

Barbell Romanian Deadlift
40kg x 10
120kg x 8
120kg x 6

Incline Bench Dumbbell Curl
10kg x 13
10kg x 13
14kg x 13
14kg x 13

Machine Preacher Curl
20kg x 12
20kg x 12
60kg x 10
53kg x 8

Great session once again, nothing burns quite like a hamstring day. Biceps were completely finished by the end too, really good pump.

good leg day 120 on deads is a win! how much creatine today? @OG_

 

[OG_]

Thanks bro. 10g creatine daily

 

[LevButlerov]

Thanks bro. 10g creatine daily

start adding +5 grams per week until you get to 30 @OG_