Approved Log Test Primo HGH Contest Cycle Prep Log Team Gold Standard Labs (GSL)

[KoalaTea]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

 

[LevButlerov]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

welcome back to the EVO family @KoalaTea good to see you logging for Team GSL @Gold Standard Labs
you look good strong base and nice size!

waiting to see some trianing updates and pic updates as you go!

 

[Mobster]

Cameras angle on the legs is skewed. Makes your calves look off. Try videoing at knee height and screen grabbing

 

[stevesmi]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

@KoalaTea legs are looking terrific. Just make sure you're balancing both sides of the leg. Make sure you're hitting your hamstrings as well. A lot of people neglect their hamstrings and just hit their quads.

 

[ROIDDERS]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

I like your digestion strategy. Raw apple cider vinegar is definitely a good option; there's a lot of health benefits. @KoalaTea

 

[ceo]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

Bros, that's interesting about the semen retention. @KoalaTea you are definitely my hero for doing that.

 

[2Thick]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

@KoalaTea man, I love how you're getting stronger mentally. Minimal cravings for food is awesome. You can free yourself from being a slave to food. And free yourself from being a slave to sex.

 

[Ulter]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

I like what you're doing as well. Ever since my wife died, I have abstained from any type of sex as well. Although I do date, I don't seem to get past the first date to be able to make love to the women. @KoalaTea

 

[ballin2504]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

@KoalaTea we glad to have you back and logging man. You’re looking g lean for sure

 

[waggat]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

Nice start to the log mate.

Your upper body looks awesome relative to your small waist.

Meals look good but total cals seem very high and macros don't look ideal to me. Protein seems unnecessarily high and fat seems way to high.

Training also seems a bit light on. I don't really think three days a week is enough. And your leg day in particular only has two exercises (excl calves) and no direct ham work. Looking at the photos, I'd think that legs would be a focus area for you?

 

[Tiger Salman Khan]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

@KoalaTea Good detailed updates......

 

[KoalaTea]

welcome back to the EVO family @KoalaTea good to see you logging for Team GSL @Gold Standard Labs
you look good strong base and nice size!

waiting to see some trianing updates and pic updates as you go!

Hey man
Hope u doing good and that its been a great year so far for u too
I appreciate your nice words..yes got a base we can build from
I'm practising posing most days and enjoying the process
Its like I have been under a quite a bit of stress last few few days but bodybuilding I dunno how seems to ground me
Yes of course will provide updates as I go

 

[KoalaTea]

Cameras angle on the legs is skewed. Makes your calves look off. Try videoing at knee height and screen grabbing

Thanks for your feedback..yeah will be sure to give that a go
I'm enjoying the podcasts btw, u and Steve really are bringing a positive msg to the world which we need more of

 

[KoalaTea]

@KoalaTea legs are looking terrific. Just make sure you're balancing both sides of the leg. Make sure you're hitting your hamstrings as well. A lot of people neglect their hamstrings and just hit their quads.

Wow thanks a lot actually
Still got a long way to go and we have a foundation to build from which I feel like I'm in a good place mentally for the most part aside from some unavoidable life stresses and body feels fresh
Yeah your right I need to balance out with hamstrings and will go back to the drawing board

 

[KoalaTea]

I like your digestion strategy. Raw apple cider vinegar is definitely a good option; there's a lot of health benefits. @KoalaTea

Thanks..yeah ive only really started to put it into practice before every meal and now I cant see my life without it
There's been times I've eaten and almost feels like i didn't eat cos digestion is really good

 

[KoalaTea]

Bros, that's interesting about the semen retention. @KoalaTea you are definitely my hero for doing that.

Thanks bro that's really nice to read that btw
I appreciate your msg's

 

[stevesmi]

Wow thanks a lot actually
Still got a long way to go and we have a foundation to build from which I feel like I'm in a good place mentally for the most part aside from some unavoidable life stresses and body feels fresh
Yeah your right I need to balance out with hamstrings and will go back to the drawing board

We all have a long way to go. The battle is never ending

 

[HarleyGuy]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

Welcome back brother @KoalaTea !! I love that you want your new log to help you discover yourself and help someone else in the mean time too!

I'm in a good place mentally

Love reading this!

 

[LevButlerov]

Hey man
Hope u doing good and that its been a great year so far for u too
I appreciate your nice words..yes got a base we can build from
I'm practising posing most days and enjoying the process
Its like I have been under a quite a bit of stress last few few days but bodybuilding I dunno how seems to ground me
Yes of course will provide updates as I go

lets keep going you go strong and EVO family will support you @KoalaTea

 

[KoalaTea]

@KoalaTea man, I love how you're getting stronger mentally. Minimal cravings for food is awesome. You can free yourself from being a slave to food. And free yourself from being a slave to sex.

Hey man
I have a feeling that retention and life-force building helps a lot with these things of freeing ourselves and gives a new perspective in life
I've been reading about kundalini energy and contemplating the idea of finding a kundalini guru to help along the journey
I thought deeply about your msg and I totally agree and thanks for your point of view

 

[KoalaTea]

I like what you're doing as well. Ever since my wife died, I have abstained from any type of sex as well. Although I do date, I don't seem to get past the first date to be able to make love to the women. @KoalaTea

Thanks man for the support
I hope u are okay though

 

[KoalaTea]

@KoalaTea we glad to have you back and logging man. You’re looking g lean for sure

Appreciate it..thank u man
Hope u doing good btw

 

[KoalaTea]

Nice start to the log mate.

Your upper body looks awesome relative to your small waist.

Meals look good but total cals seem very high and macros don't look ideal to me. Protein seems unnecessarily high and fat seems way to high.

Training also seems a bit light on. I don't really think three days a week is enough. And your leg day in particular only has two exercises (excl calves) and no direct ham work. Looking at the photos, I'd think that legs would be a focus area for you?

Thanks for taking the time to write
Appreciate the positive things and also the constructive stuff too

It's all a work in progress and ultimately finding "my formula"
I'm enjoying the process..and the evo fam and the community as a whole helps me in a lot of ways
Yes exercises and volume needs to be added to legs I agree and focusing on building a competitive complete physique, so have a long way to go I know this
Hope ur journey is going along good too

 

[KoalaTea]

@KoalaTea Good detailed updates......

Thanks man..I do enjoy it a lot actually

 

[2Thick]

Hey man
I have a feeling that retention and life-force building helps a lot with these things of freeing ourselves and gives a new perspective in life
I've been reading about kundalini energy and contemplating the idea of finding a kundalini guru to help along the journey
I thought deeply about your msg and I totally agree and thanks for your point of view

That's one way to look at it for sure and it shows discipline.

 

[Ulter]

Thanks man for the support
I hope u are okay though

I'm okay for sure, thank you. The gym is my therapy.

 

[ROIDDERS]

Thanks..yeah ive only really started to put it into practice before every meal and now I cant see my life without it
There's been times I've eaten and almost feels like i didn't eat cos digestion is really good

much love man, I like your mentality.

 

[MarshMonsta]

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

Log Journal 13/4

Current fasted weight: 86kg/189lb
Have held this weight the last 7 days so I feel its sticking and it's the heaviest ive been fasted since joining our community

Hi EVO fam
I'm getting after it..a near impossible goal
To not get blown off the stage in season c 2027 and hopefully look like I belong there
I totally get it I have a considerable amount of mass to build
I'll enter 2 bodybuilding classes:
Novice & U90kg/U198lb open
After I'll reasses and enter 2028 season, where I hope to have a better competitive physique and will know exactly what I need to improve upon
Who knows I might fail, but I plan to outdo myself, and in a way am I just competing against myself

Will be sure to get a posing coach and also look to get a second pair of eyes come contest prep time

Thanks to brother @Gold Standard Labs for his kindness and support


Diet
Training 3 x week I have carbs on these days
When i have a decent amount of carbs it makes me excited
The other 4 days I do low carb and have 3 meals
It's to keep my waist tight this approach
1 cheat meal a month I have nandos and gelato for dessert

Meal 1
200g chicken breast (56g protein, 8g fat)
4 eggs (25g protein, 20g fat)
2cups white potato (72g carbs, 5g protein)
1/2 avocado(6g carbs, 11g fat)
1tsp duck fat (5g fat)
1/2 cucumber
Stewed strawberry + blueberry, Papaya, dragonfruit

Meal 2
400g beef strips (120g protein, 40g fat)
2 pieces oat bread (4g protein, 20g carbs)
1/2 avocado (6g carbs, 11g fat)
1cup white potato (36g carbs, 2.5g protein)
1tpsp duck fat (5g fat)
1tbsp sauerkraut, broccolini
Stewed strawberry

Meal 3
400g 90/10 beef mince (120g protein, 40g fat)
4 pieces oat bread (8g protein, 40g carbs)
1/2 avocado (6g carbs, 11g fat)
2tbsp honey (30g carbs)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut

Meal 4
400g 90/10 beef mince (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1tbsp sauerkraut, 1/2 cucumber
Blueberries

Protein 465
Fat 201
Carbs 282
Total 4797


Training
3 x week
I have finally after all these years decided to leave my ego at the door of the gym
I'm just focusing on the stretch, lowering weight & contraction of every exercise I'm doing
1-3 warm-up sets and 1 top set to failure

Legs
Squat: 80kg - 15
Leg press: 130kg - 15
Calf press: 80kg - 23

Back + Arms:
Deadlift: 140kg - 5

s/s Barbell rows(underhnd grip) : 60kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 20
Tricep dip: 10kg - 10
Hammer curl: 12.5kg - 20
Dumbbell curl: 8kg - 15
Wrist curls dumbbell: 10kg - 15

Chest + Delts:
Flat bench barbell: 100kg - 6
Flat dumbbell press: 27.5kg - 20

s/s Incline dumbbell press: 25kg - 21
Incline dumbbell fly: 10kg - 15

Dumbbell:
upright row: 12.5kg - 20
side laterall: 10kg - 16
front raise (hammer grip): 8kg - 12

s/s Cable face pulls: 26kg - 16
Dumbbell Shrugs: 50kg - 15

Cardio
3 x week fasted on training days
25 min return walk and 10min hiit on bike

Supps
Inj. l-carnitine
Hawthorn, Hibiscus, Arjuna bark, Ubiquinol, Astragalus root, tudca, choline, collagen + Vit C, dandelion root
Sleep:
Zinc, lemon balm, valerian root, passionflower

Digestion
1tbsp raw apple cider vinegar in a dash of water 10mins before meals ive found for fantastic digestion

Gear
450mg test e (will go up to 750)
150mg primo (try to keep 0.3 : 1 ratio of primo to test)
2iu gh 3 x week pre-bed training nights (will go up to 8iu)

Reflections
This is not to make anyone feel inadequate, just sharing where I'm at

Day 19 of semen retention
I find myself almost forgetting i have a brain, in a good way though..what I mean I don't have much thoughts anymore
I didn't know this time around, just how powerful semen retention really is for the mind
I feel strong in the gym too
Have minimal cravings for food like cheat meals and I don't really fantasize about food tbh
Sleep isn't 100% cos of this new way of living but it's a work in progress
I also haven't scrolled on any social media for about 6 weeks
Was my spare time for a long long while just 1 big scrolling fest with a side of adult entertainment..why do I always feel the need to be stimulated by YouTube, and also pics and clips of naked women
I'm 36 and I admit I had a problem
Before I made it to 2 months of semen retention but the ego took over
Since then getting past day 12 was impossible
I noticed like I was destined for failure each and every time up until day 10-12..but I can't explain it, when I hit day 14 a sense of peace I felt this time
I'm starting to feel content within myself which I can't believe I feel this way
I wonder if a lot of my stress and root cause of why I felt so up and down, is because of having the need to be constantly stimulated and not retain my life-force
This is just the beginning of this new way of living and I'm enjoying the discovery of myself and I hope in some small way it may help someone

Pics taken yesterday fasted, no pump & no filter

Great to see your new log up and running broski cant wait to follow and see it all unfold!

 

[ceo]

Thanks bro that's really nice to read that btw
I appreciate your msg's

Bros, EVO family respect.

 

[KoalaTea]

We all have a long way to go. The battle is never ending

100%..its like we are never satisfied and the battle is for infinity
The mass of men will never understand it

 

[KoalaTea]

Welcome back brother @KoalaTea !! I love that you want your new log to help you discover yourself and help someone else in the mean time too!


Love reading this!

Thanks bro..hope u are doing well btw
Cheers for your msg and positive vibes
Its a journey of self-discovery and most def I do feel fortunate to be here

 

[KoalaTea]

lets keep going you go strong and EVO family will support you @KoalaTea

Thanks man for your msg's..i know it won't always be smooth sailing thats for sure but regardless its amazing to be part of the great EVO fam

 

[stevesmi]

100%..its like we are never satisfied and the battle is for infinity
The mass of men will never understand it

as we get older, we have to make adjustments.

 

[KoalaTea]

I'm okay for sure, thank you. The gym is my therapy.

Thats good to hear
Yeah its very therapeutic thats for sure..i like going late at night and being the only one there..its like an iron sanctuary

 

[KoalaTea]

That's one way to look at it for sure and it shows discipline.

Thanks man..maybe it's cos 99% of my life I've been deficient of discipline and I'm finally coming into my prime where discipline is what is becoming my identity slowly but surely I feel with zero ego
Ive been reading that retention by counting the number of days ultimately can lead to mental sabotage so im aware of this too

 

[KoalaTea]

much love man, I like your mentality.

Its all love..thanks bro

 

[KoalaTea]

Great to see your new log up and running broski cant wait to follow and see it all unfold!

Marshmonsta brother thanks so much it truly means a lot

 

[Ulter]

Thats good to hear
Yeah its very therapeutic thats for sure..i like going late at night and being the only one there..its like an iron sanctuary

Exactly it's the place to pump iron.

 

[KoalaTea]

as we get older, we have to make adjustments.

Most def..its sort of like we have to change the set of the sail to continue moving in the right direction

 

[ROIDDERS]

Its all love..thanks bro

definitely EVO family love.

 

[stevesmi]

Most def..its sort of like we have to change the set of the sail to continue moving in the right direction

yep things do change

 

[HarleyGuy]

Thanks bro..hope u are doing well btw
Cheers for your msg and positive vibes
Its a journey of self-discovery and most def I do feel fortunate to be here

Doing great brother, EVO family positivity keeps me going and we're happy to have you back!

 

[LevButlerov]

Thanks man for your msg's..i know it won't always be smooth sailing thats for sure but regardless its amazing to be part of the great EVO fam

EVO family love and support your way

 

[2Thick]

Thanks man..maybe it's cos 99% of my life I've been deficient of discipline and I'm finally coming into my prime where discipline is what is becoming my identity slowly but surely I feel with zero ego
Ive been reading that retention by counting the number of days ultimately can lead to mental sabotage so im aware of this too

discipline is a strength

 

[HarleyGuy]

discipline is a strength

I agree with this a lot @2Thick ... motivation is just gravy when really it's discipline that gets us in the gym time after time.

 

[2Thick]

I agree with this a lot @2Thick ... motivation is just gravy when really it's discipline that gets us in the gym time after time.

Discipline across the board is crucial.

 

[KoalaTea]

Doing great brother, EVO family positivity keeps me going and we're happy to have you back!

Thats good to hear bro..yeah we are in an amazing community thats for sure
Thank u I really like this place

 

[KoalaTea]

discipline is a strength

100% it sure is..I see it this way too but Im finding over time that discipline can also be a privilege..cos without it life would be chaos and I feel I'd be lost
But yeah it sure is a strength like a superpower

 

[KoalaTea]

I agree with this a lot @2Thick ... motivation is just gravy when really it's discipline that gets us in the gym time after time.

I know right
Tbh I never really have motivation like I dont even know when ive been motivated..cos its like when u feel hungry it comes and goes
I find the discipline is a switch that's on all the time and it carries me to the gym and then I feel once im there its my form of therapy and self-love cos its exactly what I wanna be doing in that moment

 

[2Thick]

100% it sure is..I see it this way too but Im finding over time that discipline can also be a privilege..cos without it life would be chaos and I feel I'd be lost
But yeah it sure is a strength like a superpower

definitely it's always something that you can work on as you get older.

 

[KoalaTea]

Log Journal 12/5

Fasted weight: 86.5kg / 190lbs

Hey EVO fam

At times things can feel they are in alignment and it sure feels good
But then unfortunate circumstances happen and at times life sure can get hard..but Im keeping it together as best as I can
Ive only got 12 months offseason left before prep starts, so I must push on no matter what..just need to pick myself up and do the simple things in order to continue to progress
I'm understanding bodybuilding is in a way how mentally resilient one can be, regardless of what happens in life

Diet
Meal 1
200g beef + 4 eggs (85g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1/2 cucumber

Meal 2
400g beef (120g protein, 40g fat)
1.5cups white potato (54g carbs, 3.7g protein)
Mixed veggies

Meal 3
400g beef (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
Mixed veggies + cucumber

Meal 4
250g beef (75g protein, 25g fat)
1/2 cucumber

Protein 408
Fats 150
Carbs 126
Total 3486


Training
Feel reasonably strong and joints are all good
What would I be without the gym

Legs:
Squat: 80kg - 25
Adductor mchn: 30kg - 25
Leg press: 130kg - 20
Calf press: 80kg - 30

Back + Arms:
Deadlift: 150kg - 4

s/s Barbell rows(underhnd grip) : 60kg - 22
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 23
Tricep dip: 10kg - 11
Hammer curl: 12.5kg - 18
Dumbbell curl: 8kg - 12
Wrist curls dumbbell: 10kg - 11

Chest + Delts:
Flat bench barbell: 100kg - 5

Flat dumbbell press: 27.5kg - 22

s/s Incline dumbbell press: 25kg - 23
Incline dumbbell fly: 8kg - 15
(stretch as far as possible)

Dumbbell:
upright row: 12.5kg - 19
side laterall: 10kg - 15
front raise (hammer grip): 7kg - 14

s/s Cable face pulls: 23kg - 15
Shrugs: 40kg - 17


Cardio
EOD fasted cardio
25mins return walk to gym
3 rounds hiit cardio on bike


Supps
Still same but added in taurine and magnesium taurate

Digestion
Most of the time is fine as i do 1tbsp raw apple cider vinegar before meals


Gear
I have dropped it down a bit but I want to stay here for some time before I decide to finally blast as I understand I have a lot of tissue to put on and time is somewhat against me

300mg test
100 primo
1.5iu gh (post w/o)
(changed from pre-bed and lower ab distension is starting to go down)


Reflections
Day 48 semen retention
Im understanding that im not my thoughts cos I tend to forget this..im that stillness in between the thoughts
Went to a breathwork class on the weekend that was 1.5hrs and actually felt like it was only 30-40mins which has helped me
I look at myself different in the mirror in a good way
When I get to day 62, I won't count days anymore and just count the months but I do need to separate my ego from this journey where I no longer count at all, cos I understand it can lead to self-sabotage and the ego takes over
I've been tending to train at 1am where there is no one around..just me, in an iron sanctuary, alone, which I feel is the best form of therapy
Perhaps semen retention isn't for everyone but I feel its healing me in a way I didn't know it could and I feel its also a journey of self-acceptance of my flaws
But I feel more present day to day, so I don't really think much of the past or worry about the future and same is happening when I lay down at night
It's just this journey I'm finding is also about removing the ego from the foundation of my whole being, which I was numb to for some reason, I don't think I will ever know why it's always been this way, but it doesn't really need to be interpreted I see
At least I know whatever unfortunate life events show up, I just need to keep going and remind myself I'm in a good place in life and I'm loved and I'm safe and I'm doing what I wanna do in this life, and no one can take that away from me

Pics are taken post workout, zero filter

 

[LevButlerov]

Log Journal 12/5

Fasted weight: 86.5kg / 190lbs

Hey EVO fam

At times things can feel they are in alignment and it sure feels good
But then unfortunate circumstances happen and at times life sure can get hard..but Im keeping it together as best as I can
Ive only got 12 months offseason left before prep starts, so I must push on no matter what..just need to pick myself up and do the simple things in order to continue to progress
I'm understanding bodybuilding is in a way how mentally resilient one can be, regardless of what happens in life

Diet
Meal 1
200g beef + 4 eggs (85g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1/2 cucumber

Meal 2
400g beef (120g protein, 40g fat)
1.5cups white potato (54g carbs, 3.7g protein)
Mixed veggies

Meal 3
400g beef (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
Mixed veggies + cucumber

Meal 4
250g beef (75g protein, 25g fat)
1/2 cucumber

Protein 408
Fats 150
Carbs 126
Total 3486


Training
Feel reasonably strong and joints are all good
What would I be without the gym

Legs:
Squat: 80kg - 25
Adductor mchn: 30kg - 25
Leg press: 130kg - 20
Calf press: 80kg - 30

Back + Arms:
Deadlift: 150kg - 4

s/s Barbell rows(underhnd grip) : 60kg - 22
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 23
Tricep dip: 10kg - 11
Hammer curl: 12.5kg - 18
Dumbbell curl: 8kg - 12
Wrist curls dumbbell: 10kg - 11

Chest + Delts:
Flat bench barbell: 100kg - 5

Flat dumbbell press: 27.5kg - 22

s/s Incline dumbbell press: 25kg - 23
Incline dumbbell fly: 8kg - 15
(stretch as far as possible)

Dumbbell:
upright row: 12.5kg - 19
side laterall: 10kg - 15
front raise (hammer grip): 7kg - 14

s/s Cable face pulls: 23kg - 15
Shrugs: 40kg - 17


Cardio
EOD fasted cardio
25mins return walk to gym
3 rounds hiit cardio on bike


Supps
Still same but added in taurine and magnesium taurate

Digestion
Most of the time is fine as i do 1tbsp raw apple cider vinegar before meals


Gear
I have dropped it down a bit but I want to stay here for some time before I decide to finally blast as I understand I have a lot of tissue to put on and time is somewhat against me

300mg test
100 primo
1.5iu gh (post w/o)
(changed from pre-bed and lower ab distension is starting to go down)


Reflections
Day 48 semen retention
Im understanding that im not my thoughts cos I tend to forget this..im that stillness in between the thoughts
Went to a breathwork class on the weekend that was 1.5hrs and actually felt like it was only 30-40mins which has helped me
I look at myself different in the mirror in a good way
When I get to day 62, I won't count days anymore and just count the months but I do need to separate my ego from this journey where I no longer count at all, cos I understand it can lead to self-sabotage and the ego takes over
I've been tending to train at 1am where there is no one around..just me, in an iron sanctuary, alone, which I feel is the best form of therapy
Perhaps semen retention isn't for everyone but I feel its healing me in a way I didn't know it could and I feel its also a journey of self-acceptance of my flaws
But I feel more present day to day, so I don't really think much of the past or worry about the future and same is happening when I lay down at night
It's just this journey I'm finding is also about removing the ego from the foundation of my whole being, which I was numb to for some reason, I don't think I will ever know why it's always been this way, but it doesn't really need to be interpreted I see
At least I know whatever unfortunate life events show up, I just need to keep going and remind myself I'm in a good place in life and I'm loved and I'm safe and I'm doing what I wanna do in this life, and no one can take that away from me

Pics are taken post workout, zero filter

welcome back to the EVO family good to see you update, nice food pics and you're looking good and hard strong 130 squat! @KoalaTea

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey

 

[Yuri]

Log Journal 12/5

Fasted weight: 86.5kg / 190lbs

Hey EVO fam

At times things can feel they are in alignment and it sure feels good
But then unfortunate circumstances happen and at times life sure can get hard..but Im keeping it together as best as I can
Ive only got 12 months offseason left before prep starts, so I must push on no matter what..just need to pick myself up and do the simple things in order to continue to progress
I'm understanding bodybuilding is in a way how mentally resilient one can be, regardless of what happens in life

Diet
Meal 1
200g beef + 4 eggs (85g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1/2 cucumber

Meal 2
400g beef (120g protein, 40g fat)
1.5cups white potato (54g carbs, 3.7g protein)
Mixed veggies

Meal 3
400g beef (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
Mixed veggies + cucumber

Meal 4
250g beef (75g protein, 25g fat)
1/2 cucumber

Protein 408
Fats 150
Carbs 126
Total 3486


Training
Feel reasonably strong and joints are all good
What would I be without the gym

Legs:
Squat: 80kg - 25
Adductor mchn: 30kg - 25
Leg press: 130kg - 20
Calf press: 80kg - 30

Back + Arms:
Deadlift: 150kg - 4

s/s Barbell rows(underhnd grip) : 60kg - 22
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 23
Tricep dip: 10kg - 11
Hammer curl: 12.5kg - 18
Dumbbell curl: 8kg - 12
Wrist curls dumbbell: 10kg - 11

Chest + Delts:
Flat bench barbell: 100kg - 5

Flat dumbbell press: 27.5kg - 22

s/s Incline dumbbell press: 25kg - 23
Incline dumbbell fly: 8kg - 15
(stretch as far as possible)

Dumbbell:
upright row: 12.5kg - 19
side laterall: 10kg - 15
front raise (hammer grip): 7kg - 14

s/s Cable face pulls: 23kg - 15
Shrugs: 40kg - 17


Cardio
EOD fasted cardio
25mins return walk to gym
3 rounds hiit cardio on bike


Supps
Still same but added in taurine and magnesium taurate

Digestion
Most of the time is fine as i do 1tbsp raw apple cider vinegar before meals


Gear
I have dropped it down a bit but I want to stay here for some time before I decide to finally blast as I understand I have a lot of tissue to put on and time is somewhat against me

300mg test
100 primo
1.5iu gh (post w/o)
(changed from pre-bed and lower ab distension is starting to go down)


Reflections
Day 48 semen retention
Im understanding that im not my thoughts cos I tend to forget this..im that stillness in between the thoughts
Went to a breathwork class on the weekend that was 1.5hrs and actually felt like it was only 30-40mins which has helped me
I look at myself different in the mirror in a good way
When I get to day 62, I won't count days anymore and just count the months but I do need to separate my ego from this journey where I no longer count at all, cos I understand it can lead to self-sabotage and the ego takes over
I've been tending to train at 1am where there is no one around..just me, in an iron sanctuary, alone, which I feel is the best form of therapy
Perhaps semen retention isn't for everyone but I feel its healing me in a way I didn't know it could and I feel its also a journey of self-acceptance of my flaws
But I feel more present day to day, so I don't really think much of the past or worry about the future and same is happening when I lay down at night
It's just this journey I'm finding is also about removing the ego from the foundation of my whole being, which I was numb to for some reason, I don't think I will ever know why it's always been this way, but it doesn't really need to be interpreted I see
At least I know whatever unfortunate life events show up, I just need to keep going and remind myself I'm in a good place in life and I'm loved and I'm safe and I'm doing what I wanna do in this life, and no one can take that away from me

Pics are taken post workout, zero filter

Welcome back bro!

Meals look good, fat seems super high all things considered with the use of aas

keen to see you stack some muscle into that frame amd see your log fly

Big love your way bro

 

[Grumpy]

Welcome back
Definitely some great looking meals
Will be following

 

[waggat]

Log Journal 12/5

Fasted weight: 86.5kg / 190lbs

Hey EVO fam

At times things can feel they are in alignment and it sure feels good
But then unfortunate circumstances happen and at times life sure can get hard..but Im keeping it together as best as I can
Ive only got 12 months offseason left before prep starts, so I must push on no matter what..just need to pick myself up and do the simple things in order to continue to progress
I'm understanding bodybuilding is in a way how mentally resilient one can be, regardless of what happens in life

Diet
Meal 1
200g beef + 4 eggs (85g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1/2 cucumber

Meal 2
400g beef (120g protein, 40g fat)
1.5cups white potato (54g carbs, 3.7g protein)
Mixed veggies

Meal 3
400g beef (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
Mixed veggies + cucumber

Meal 4
250g beef (75g protein, 25g fat)
1/2 cucumber

Protein 408
Fats 150
Carbs 126
Total 3486


Training
Feel reasonably strong and joints are all good
What would I be without the gym

Legs:
Squat: 80kg - 25
Adductor mchn: 30kg - 25
Leg press: 130kg - 20
Calf press: 80kg - 30

Back + Arms:
Deadlift: 150kg - 4

s/s Barbell rows(underhnd grip) : 60kg - 22
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 23
Tricep dip: 10kg - 11
Hammer curl: 12.5kg - 18
Dumbbell curl: 8kg - 12
Wrist curls dumbbell: 10kg - 11

Chest + Delts:
Flat bench barbell: 100kg - 5

Flat dumbbell press: 27.5kg - 22

s/s Incline dumbbell press: 25kg - 23
Incline dumbbell fly: 8kg - 15
(stretch as far as possible)

Dumbbell:
upright row: 12.5kg - 19
side laterall: 10kg - 15
front raise (hammer grip): 7kg - 14

s/s Cable face pulls: 23kg - 15
Shrugs: 40kg - 17


Cardio
EOD fasted cardio
25mins return walk to gym
3 rounds hiit cardio on bike


Supps
Still same but added in taurine and magnesium taurate

Digestion
Most of the time is fine as i do 1tbsp raw apple cider vinegar before meals


Gear
I have dropped it down a bit but I want to stay here for some time before I decide to finally blast as I understand I have a lot of tissue to put on and time is somewhat against me

300mg test
100 primo
1.5iu gh (post w/o)
(changed from pre-bed and lower ab distension is starting to go down)


Reflections
Day 48 semen retention
Im understanding that im not my thoughts cos I tend to forget this..im that stillness in between the thoughts
Went to a breathwork class on the weekend that was 1.5hrs and actually felt like it was only 30-40mins which has helped me
I look at myself different in the mirror in a good way
When I get to day 62, I won't count days anymore and just count the months but I do need to separate my ego from this journey where I no longer count at all, cos I understand it can lead to self-sabotage and the ego takes over
I've been tending to train at 1am where there is no one around..just me, in an iron sanctuary, alone, which I feel is the best form of therapy
Perhaps semen retention isn't for everyone but I feel its healing me in a way I didn't know it could and I feel its also a journey of self-acceptance of my flaws
But I feel more present day to day, so I don't really think much of the past or worry about the future and same is happening when I lay down at night
It's just this journey I'm finding is also about removing the ego from the foundation of my whole being, which I was numb to for some reason, I don't think I will ever know why it's always been this way, but it doesn't really need to be interpreted I see
At least I know whatever unfortunate life events show up, I just need to keep going and remind myself I'm in a good place in life and I'm loved and I'm safe and I'm doing what I wanna do in this life, and no one can take that away from me

Pics are taken post workout, zero filter

Is that a typo with the macros? Carbs very low but you have a bunch of potato there.

Not sure if it's the angle but I would think you need to bring your legs up if you're going to compete. They look like they are lagging compared to you upper body. It seems you're not doing much for legs either. I'd be hitting them twice a week for sure.

 

[bss]

Log Journal 12/5

Fasted weight: 86.5kg / 190lbs

Hey EVO fam

At times things can feel they are in alignment and it sure feels good
But then unfortunate circumstances happen and at times life sure can get hard..but Im keeping it together as best as I can
Ive only got 12 months offseason left before prep starts, so I must push on no matter what..just need to pick myself up and do the simple things in order to continue to progress
I'm understanding bodybuilding is in a way how mentally resilient one can be, regardless of what happens in life

Diet
Meal 1
200g beef + 4 eggs (85g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1/2 cucumber

Meal 2
400g beef (120g protein, 40g fat)
1.5cups white potato (54g carbs, 3.7g protein)
Mixed veggies

Meal 3
400g beef (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
Mixed veggies + cucumber

Meal 4
250g beef (75g protein, 25g fat)
1/2 cucumber

Protein 408
Fats 150
Carbs 126
Total 3486


Training
Feel reasonably strong and joints are all good
What would I be without the gym

Legs:
Squat: 80kg - 25
Adductor mchn: 30kg - 25
Leg press: 130kg - 20
Calf press: 80kg - 30

Back + Arms:
Deadlift: 150kg - 4

s/s Barbell rows(underhnd grip) : 60kg - 22
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 23
Tricep dip: 10kg - 11
Hammer curl: 12.5kg - 18
Dumbbell curl: 8kg - 12
Wrist curls dumbbell: 10kg - 11

Chest + Delts:
Flat bench barbell: 100kg - 5

Flat dumbbell press: 27.5kg - 22

s/s Incline dumbbell press: 25kg - 23
Incline dumbbell fly: 8kg - 15
(stretch as far as possible)

Dumbbell:
upright row: 12.5kg - 19
side laterall: 10kg - 15
front raise (hammer grip): 7kg - 14

s/s Cable face pulls: 23kg - 15
Shrugs: 40kg - 17


Cardio
EOD fasted cardio
25mins return walk to gym
3 rounds hiit cardio on bike


Supps
Still same but added in taurine and magnesium taurate

Digestion
Most of the time is fine as i do 1tbsp raw apple cider vinegar before meals


Gear
I have dropped it down a bit but I want to stay here for some time before I decide to finally blast as I understand I have a lot of tissue to put on and time is somewhat against me

300mg test
100 primo
1.5iu gh (post w/o)
(changed from pre-bed and lower ab distension is starting to go down)


Reflections
Day 48 semen retention
Im understanding that im not my thoughts cos I tend to forget this..im that stillness in between the thoughts
Went to a breathwork class on the weekend that was 1.5hrs and actually felt like it was only 30-40mins which has helped me
I look at myself different in the mirror in a good way
When I get to day 62, I won't count days anymore and just count the months but I do need to separate my ego from this journey where I no longer count at all, cos I understand it can lead to self-sabotage and the ego takes over
I've been tending to train at 1am where there is no one around..just me, in an iron sanctuary, alone, which I feel is the best form of therapy
Perhaps semen retention isn't for everyone but I feel its healing me in a way I didn't know it could and I feel its also a journey of self-acceptance of my flaws
But I feel more present day to day, so I don't really think much of the past or worry about the future and same is happening when I lay down at night
It's just this journey I'm finding is also about removing the ego from the foundation of my whole being, which I was numb to for some reason, I don't think I will ever know why it's always been this way, but it doesn't really need to be interpreted I see
At least I know whatever unfortunate life events show up, I just need to keep going and remind myself I'm in a good place in life and I'm loved and I'm safe and I'm doing what I wanna do in this life, and no one can take that away from me

Pics are taken post workout, zero filter

That meat looks really tasty =)

 

[MarshMonsta]

Log Journal 12/5

Fasted weight: 86.5kg / 190lbs

Hey EVO fam

At times things can feel they are in alignment and it sure feels good
But then unfortunate circumstances happen and at times life sure can get hard..but Im keeping it together as best as I can
Ive only got 12 months offseason left before prep starts, so I must push on no matter what..just need to pick myself up and do the simple things in order to continue to progress
I'm understanding bodybuilding is in a way how mentally resilient one can be, regardless of what happens in life

Diet
Meal 1
200g beef + 4 eggs (85g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
1tsp duck fat (5g fat)
1/2 cucumber

Meal 2
400g beef (120g protein, 40g fat)
1.5cups white potato (54g carbs, 3.7g protein)
Mixed veggies

Meal 3
400g beef (120g protein, 40g fat)
1cup white potato (36g carbs, 2.5g protein)
Mixed veggies + cucumber

Meal 4
250g beef (75g protein, 25g fat)
1/2 cucumber

Protein 408
Fats 150
Carbs 126
Total 3486


Training
Feel reasonably strong and joints are all good
What would I be without the gym

Legs:
Squat: 80kg - 25
Adductor mchn: 30kg - 25
Leg press: 130kg - 20
Calf press: 80kg - 30

Back + Arms:
Deadlift: 150kg - 4

s/s Barbell rows(underhnd grip) : 60kg - 22
Pull up: stretch as far as possible

g/s Tricep push down: 28kg - 23
Tricep dip: 10kg - 11
Hammer curl: 12.5kg - 18
Dumbbell curl: 8kg - 12
Wrist curls dumbbell: 10kg - 11

Chest + Delts:
Flat bench barbell: 100kg - 5

Flat dumbbell press: 27.5kg - 22

s/s Incline dumbbell press: 25kg - 23
Incline dumbbell fly: 8kg - 15
(stretch as far as possible)

Dumbbell:
upright row: 12.5kg - 19
side laterall: 10kg - 15
front raise (hammer grip): 7kg - 14

s/s Cable face pulls: 23kg - 15
Shrugs: 40kg - 17


Cardio
EOD fasted cardio
25mins return walk to gym
3 rounds hiit cardio on bike


Supps
Still same but added in taurine and magnesium taurate

Digestion
Most of the time is fine as i do 1tbsp raw apple cider vinegar before meals


Gear
I have dropped it down a bit but I want to stay here for some time before I decide to finally blast as I understand I have a lot of tissue to put on and time is somewhat against me

300mg test
100 primo
1.5iu gh (post w/o)
(changed from pre-bed and lower ab distension is starting to go down)


Reflections
Day 48 semen retention
Im understanding that im not my thoughts cos I tend to forget this..im that stillness in between the thoughts
Went to a breathwork class on the weekend that was 1.5hrs and actually felt like it was only 30-40mins which has helped me
I look at myself different in the mirror in a good way
When I get to day 62, I won't count days anymore and just count the months but I do need to separate my ego from this journey where I no longer count at all, cos I understand it can lead to self-sabotage and the ego takes over
I've been tending to train at 1am where there is no one around..just me, in an iron sanctuary, alone, which I feel is the best form of therapy
Perhaps semen retention isn't for everyone but I feel its healing me in a way I didn't know it could and I feel its also a journey of self-acceptance of my flaws
But I feel more present day to day, so I don't really think much of the past or worry about the future and same is happening when I lay down at night
It's just this journey I'm finding is also about removing the ego from the foundation of my whole being, which I was numb to for some reason, I don't think I will ever know why it's always been this way, but it doesn't really need to be interpreted I see
At least I know whatever unfortunate life events show up, I just need to keep going and remind myself I'm in a good place in life and I'm loved and I'm safe and I'm doing what I wanna do in this life, and no one can take that away from me

Pics are taken post workout, zero filter

Here we fucking go finally he is back in action again! great to see this update bro,training looking great and meals looking beefy i think with some hardcore grinding over the next year you will definitely do very well at your show.
At 62 days of retention you get a Tibetan monk robe and you go live in the mountains like them I think

 

[Trenhead3cc]

Food looks so good!!
I like the training!

And wow that’s some dedication on the semen retention. You are Mentally strong.
Not for everyone I’m 3 x days and tapping mrs on shoulder , I couldn’t do it.
But can respect it!

 

[MarshMonsta]

@KoalaTea where you at my bro....dont tell me that the 60 days of no jerky has made you go absolutely insane,imploded internally and been put into the mental ward or something?
I need training status reports and numbers if you in need of help DM me your addy I will come with my endless supply of d-bol to assist progress.

 

[KoalaTea]

welcome back to the EVO family good to see you update, nice food pics and you're looking good and hard strong 130 squat! @KoalaTea

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey

Cheers man hope u doing good

 

[KoalaTea]

Welcome back bro!

Meals look good, fat seems super high all things considered with the use of aas

keen to see you stack some muscle into that frame amd see your log fly

Big love your way bro

Thanks bro for the nice msg
I do see where u r coming from and I see nutrition would need to be modified to support optimal growth but I'm someone who needs to enjoy food that is palatable or I struggle to eat..its all a work in progress in the end and forever learning and becoming more disciplined over time
Some serious size to be added over next 10 months thats for sure

 

[KoalaTea]

Welcome back
Definitely some great looking meals
Will be following

Appreciate this mate thank u..I listened to your podcast the other day was good

 

[KoalaTea]

Is that a typo with the macros? Carbs very low but you have a bunch of potato there.

Not sure if it's the angle but I would think you need to bring your legs up if you're going to compete. They look like they are lagging compared to you upper body. It seems you're not doing much for legs either. I'd be hitting them twice a week for sure.

Thanks for taking the time to write me..will keep it all in mind and I see u r only trying to help me so cheers mate

 

[KoalaTea]

Here we fucking go finally he is back in action again! great to see this update bro,training looking great and meals looking beefy i think with some hardcore grinding over the next year you will definitely do very well at your show.
At 62 days of retention you get a Tibetan monk robe and you go live in the mountains like them I think

Thanks bro I don't take it for granted..lets get it and goals need to be smashed but I see ultimately competing against myself
Gonna be a solid rest of the year for u too and I'm following your journey too u lift me up without knowing so thank u bro
I did see someone the other day and she reset me..I did have like some low vibes feeling afterwards but life is about rolling with the punches and keep moving forward..back up to day 18 but head is strong i dunno hard to put into words but I feel this

 

[KoalaTea]

Food looks so good!!
I like the training!

And wow that’s some dedication on the semen retention. You are Mentally strong.
Not for everyone I’m 3 x days and tapping mrs on shoulder , I couldn’t do it.
But can respect it!

Thanks man for the positivity
Your log looks good btw will have a proper read through and us aussies got a great brotherhood but overall solid community here at evo of iron brothers
Ohh but in the end I'm still human..I've been reset by someone she got to me but it is what it is no stress back up to day 18 and I feel I'm back stronger this time around it feels good

 

[KoalaTea]

@KoalaTea where you at my bro....dont tell me that the 60 days of no jerky has made you go absolutely insane,imploded internally and been put into the mental ward or something?
I need training status reports and numbers if you in need of help DM me your addy I will come with my endless supply of d-bol to assist progress.

Bro I don't take it for granted u checking in on me
Hope u doing good urself btw I like the log u got going on it's a solid read..after I listen to evo podcast I like to read your log journal
I've been reset bro..she got to me but it's ok I acknowledge and im aware of why things happen the way they do even though at the time I can become a bit numb I'm still aware, which is positive
Back to day 18 but I'm ok honestly bro
Will have a log update incoming this week and thanks for the push btw
Thanks for the offer I actually never tried dbol but have to give it a proper run oneday..I read there is like a synergy alongside anadrol..this guy once told me pharma drol is like he's coming up on molly which I find crazy to comprehend
Ur a solid bloke marshmonsta

 

[LevButlerov]

Cheers man hope u doing good

good here I hope you are good

 

[Trenhead3cc]

Thanks man for the positivity
Your log looks good btw will have a proper read through and us aussies got a great brotherhood but overall solid community here at evo of iron brothers
Ohh but in the end I'm still human..I've been reset by someone she got to me but it is what it is no stress back up to day 18 and I feel I'm back stronger this time around it feels good

Thanks bro! And haha not the worst! No doubt had to go two rounds ? Haha

 

[KoalaTea]

Thanks bro! And haha not the worst! No doubt had to go two rounds ? Haha

Welcome bro..Haha I'm a bit of a romantic only 1 round then shortly after she fell asleep laying on me..her relaxed breathing sounds and silky smooth skin sent me off to sleep too I don't know if this sounds weird though

 

[Trenhead3cc]

Welcome bro..Haha I'm a bit of a romantic only 1 round then shortly after she fell asleep laying on me..her relaxed breathing sounds and silky smooth skin sent me off to sleep too I don't know if this sounds weird though

Cute Sounds like both very comfortable early haha.