Please Scroll Down to See Forums Below 
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
wagyu for the winBody composition = wagyu
@BritishCanadian good job man, your conditioning is definitely getting better. 10 repetitions on chin-ups doesn't sound like much but I bet it's more than 99% of the population can do so you should be proud of that.
That is some sweet-looking broccoli. A lot of people complain about issues digesting it, but if you cook it and steam it the correct way, it should break down all those compounds that can upset the stomach. @BritishCanadianGot back in the gym, haven't been in the gym for what feels like forever, and even back then I was never consistent with it.
Not the greatest gym, and didn't have long but managed to get a few sets in.
First up was chest press machine (dont laugh at the weight )
55lb x 20
55lb x 20
70lb x 20
85lb x 20 (felt like I was going to have an aneurysm on that set)
Then shoulder press machine
30lb x 20
30lb x 15
20lb x 15
20lb x 20
Kefir
Psyllium husk
Brocolli
Chicken
Portion of mixed nuts, dates, peanuts post gym
Dinner to come
20mg anavar
75mg test e
20mg tren e
View attachment 216080View attachment 216081View attachment 216082
Since daily psyllium husk and brocolli, my digestion has been fantastic, much improved.
I just take the frozen brocolli and soak it in warm water for about 10 minutes.
@BritishCanadian Bros, the pressing exercise is good. Builds you a nice size chest so you can really hammer away at it. I like it.Got back in the gym, haven't been in the gym for what feels like forever, and even back then I was never consistent with it.
Not the greatest gym, and didn't have long but managed to get a few sets in.
First up was chest press machine (dont laugh at the weight )
55lb x 20
55lb x 20
70lb x 20
85lb x 20 (felt like I was going to have an aneurysm on that set)
Then shoulder press machine
30lb x 20
30lb x 15
20lb x 15
20lb x 20
Kefir
Psyllium husk
Brocolli
Chicken
Portion of mixed nuts, dates, peanuts post gym
Dinner to come
20mg anavar
75mg test e
20mg tren e
View attachment 216080View attachment 216081View attachment 216082
Great job buddy! Ten rounds of boxing fasted in the morning is amazing and great job with the tren E. Not bad at all. @BritishCanadian
yeah its not about how many you do its about consistencyThanks @stevesmi, its not much, but its definitely progress in the right direction
I wish the gains were noticeable enough i could quantify them.
Thats too bad bro.Thanks @Ulter ...tren is lumping up again though, gonna have to drop it
bro is one of my favorites too.
Breaks my heart (but possibly saves it lol)
It's okay there'll always be tren in the future.Thanks @Ulter ...tren is lumping up again though, gonna have to drop it
I like your optimism @Ulter
yeah it will be there, trust me.
Good to hear that, man. What works definitely is working.
Saturday morning update
2 tsp psyllium husk
2 liters water
3 fish oil
1 baby aspirin
2.5mg cialis
62.5mg test e
It of kefir
10 rounds boxing fasted
Nice walk with the dog through the woods
Meal prepped some beef and brocolli
Beef and brocolli for breakfast
2 tsp psyllium husk
2 liters water
3 fish oil
1 baby aspirin
2.5mg cialis
62.5mg test e
It of kefir
10 rounds boxing fasted
Nice walk with the dog through the woods
Meal prepped some beef and brocolli
Beef and brocolli for breakfast
Man you eat way better than me, looks good. Maybe ill go cook a lb of beef and veggies right now then.
I always start the day right, its dinner and after that fucks me up lol
But yeah, beef and brocolli is real easy and affordable to do
I havent been hitting a good diet lately. Gotta get back on the grind. Im cutting the reta dose down to help me get hungry.
Diet really is the foundation of everything, and once you start pushing the body, the diet becomes even more important.
Is it worth cutting the reta all together do you think?
No ill be just cutting the dose down. Im at 5mg currently. Probably drop to 3mg.
Going to look at at a larger rice cooker as well. I see a 20 cup on for $40 on amazon.
Sounds like a good deal
Want the link?
Thanks but im good, have one of those ninja machines that do everything
Day 2 of back in the gym
Back and hamstrings
Diverging seated row
20lbs x 20 wide grip
40lbs x 20 wide grip
50lbs x 20 close grip
50lbs x 20 wide grip
50lbs x 20 close grip
50lbs x 20 wide grip
Seated leg curl
40lbs x 20
55lbs x 20
55lbs x 20
55lbs x 20
55lbs x 20
55lbs x 20
3 minutes on the rowing machine (gotta start somewhere lol)
Breakfast, kefir, 2tsp psyllium husk, beef and brocolli
Post workout beef and brocolli
20mg anavar pre workout (could have been 10)
Back and hamstrings
Diverging seated row
20lbs x 20 wide grip
40lbs x 20 wide grip
50lbs x 20 close grip
50lbs x 20 wide grip
50lbs x 20 close grip
50lbs x 20 wide grip
Seated leg curl
40lbs x 20
55lbs x 20
55lbs x 20
55lbs x 20
55lbs x 20
55lbs x 20
3 minutes on the rowing machine (gotta start somewhere lol)
Breakfast, kefir, 2tsp psyllium husk, beef and brocolli
Post workout beef and brocolli
20mg anavar pre workout (could have been 10)
Hell yeah man, just read through the log it's looking good. Just started in the 20-25 rep range myself, definitely get a wicked pump!
Keep up the good work man, i'll be following along.
Keep up the good work man, i'll be following along.
Thanks @SemiFunctionalHuman , its a nice way to train, no ego lifting, just solid reps, feels great and less likely to get injuries this way i think.
Thanks for following, ill try not to disappoint you
Nice workout, i havent used a row for cardio in some time, maybe i should add it lightly for rehab.
Not a bad idea, I added it today because it was back and hamstrings day, so the rowing machine fit. You should try it and see how it feels
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
missed the meal pics sorry
good to see you back in the gym pumping
good leg curl volume i love seeing big volume @BritishCanadian
20 reps, got the idea from you @LevButlerov, and if it doesn't work, we know who to blame lolmissed the meal pics sorry
good to see you back in the gym pumping
I really like it though, great way to ease back into it with good form, but still working enough for a nice pump.
Obviously the weight will increase im due time, but would you add more sets?
On a day thats (for example) back and hams, im thinking two exercises for back, and 4 working sets of twenty per excercise. (And same for hams)?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
you're grinding it hard
you dont need to up the weights just keep the reps up and get sets in if you are stronger @BritishCanadian
Got ityou're grinding it hard
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
awesome
Will do boss.
Good question, not sure, I will have to check when I go back to the gym...I want to say yes, but im not 100%
@BritishCanadian love the training for sure and seeing the different machines too is very inspirational for many. Keep it up.
Bros, seated leg curls are on point. I love to see it. Keep up the good work. @BritishCanadian
Thanks @stevesmi, feels great to be back in the gym, and i wouldn't have done it without all tbe encouragement here from you and everyone else
You could vary things up and do it both ways, just to see how your body reacts. It's not a bad idea. @BritishCanadian let us know what you decide.
Ive been thinking about this, take a week per month to do high weight low reps, and then back to high rep low weight, like you said, just to mix it up a bit
@BritishCanadian seated leg curls do a great job of really working the hamstrings. You don't want to develop imbalances where you have strong quads and weak hammies.
that is what its all about!Thanks @stevesmi, feels great to be back in the gym, and i wouldn't have done it without all tbe encouragement here from you and everyone else
That's not something I had considered, but it makes sense.
20 reps sounds a lot of fun. would i add more sets? YES! why not? try it and see how you react @BritishCanadian
Obviously there are time constraints to consider, but ill put in the work! I saw Arnold say serge nubruit would do 20 sets off bench on chest day, and he developed a massive chest that way
Monday update
10 rounds boxing fasted
Gym
Warmup = 5 mins on the rowing machine
Converging chest press, 2 minute breaks between sets
55lbs x 20
55lbs x 20
70lbs x 20 slow
70lbs x 20 fast
70lbs x 20 slow
70lbs x 20 fast
70lbs x 20 slow
85lbs x 20 fast
70lbs x 20 slow
85lbs x 20 fast
15 mins on the stationary bike
... ...
So the plan this week is traditional Bro split
Monday chest
Tuesday back
Wednesday shoulders
Thursday legs
Friday arms
The peds will be 150 test e per week (2x75)
And 10mg anavar pre workout
Diet will be
Breakfast = beef and brocolli
Pre-workout will be sweet potato
Post gym will be dates and kefir
Dinner will be whatever
And then small protein before bed
10 rounds boxing fasted
Gym
Warmup = 5 mins on the rowing machine
Converging chest press, 2 minute breaks between sets
55lbs x 20
55lbs x 20
70lbs x 20 slow
70lbs x 20 fast
70lbs x 20 slow
70lbs x 20 fast
70lbs x 20 slow
85lbs x 20 fast
70lbs x 20 slow
85lbs x 20 fast
15 mins on the stationary bike
... ...
So the plan this week is traditional Bro split
Monday chest
Tuesday back
Wednesday shoulders
Thursday legs
Friday arms
The peds will be 150 test e per week (2x75)
And 10mg anavar pre workout
Diet will be
Breakfast = beef and brocolli
Pre-workout will be sweet potato
Post gym will be dates and kefir
Dinner will be whatever
And then small protein before bed
Thats some big volume on one exercise. You should turn some of those sets into chest flys. Hows the 10mg var pre workout treating you.
The plan was to add chest flys, no pec deck machine though. I tried some dumbbell flys, but I just cant get with them. Its one exercise that doesn't agree with me
And I did vary it up a bit, different grips, different seat heights for different angles.
The var works great at 10mg, just enough to give an extra boost
@BritishCanadian damn nice training session! Really putting the work in
Thanks @ballin2504 , gotta put the work in, theres no other way is there?
What keeps me going is seeing what you and everyone else is doing, it will take me a while to get where I want to be, but im inspired by all of you putting the work in
Maybe have a look into crossbody dumbell flys. Never tried em myself yet, hadnt got around to it.
Variation is definitely good. Great the vars doin its thing.
Ill check em out
With the var, at my age, im looking for lowest effective dose for all things, no need to push things. 10mg is nice for pre workout
Why not? It'll keep things more fun.
Exactly, I may even do 1 week low weight, 1 week high weight, that way it will give me some idea of how my strength is progressing
Oh absolutely. It's a big issue.
Hamstrings still sore from last week's workout
some people definitely have the genetics to pull something like that off.
Only the finest British genetics here
Bros, that soreness the next day feels good.
me too! lolOnly the finest British genetics here
thanks!You have a great physique @ROIDDERS
Tuesday update
Psyllium husk 2tsp in water
10 rounds vr boxing, 3 minute rounds, some less due to knockouts
Breakfast = beef and brocolli
Pre gym meal, sweet potato
Gym, back day
Warmup, 5 mins on rowing machine, angle the handle like a face pull to hit traps.
Diverging seated row
30lbs x 20 close
30lbs x 20 wide
40lbs x 20 close
40lbs x 20 wide
45lbs x 20 close
Diverging lat pulldown(3 minute break)
30lbs x 20
40lbs x 20
50lbs x 20
55lbs x 20
Bit of a fail at the gym, just got going and my daughter called from school not feeling well, so I had to leave just as the var was kicking in
Psyllium husk 2tsp in water
10 rounds vr boxing, 3 minute rounds, some less due to knockouts
Breakfast = beef and brocolli
Pre gym meal, sweet potato
Gym, back day
Warmup, 5 mins on rowing machine, angle the handle like a face pull to hit traps.
Diverging seated row
30lbs x 20 close
30lbs x 20 wide
40lbs x 20 close
40lbs x 20 wide
45lbs x 20 close
Diverging lat pulldown(3 minute break)
30lbs x 20
40lbs x 20
50lbs x 20
55lbs x 20
Bit of a fail at the gym, just got going and my daughter called from school not feeling well, so I had to leave just as the var was kicking in
@BritishCanadian Good updates....keep it up.....Tuesday update
Psyllium husk 2tsp in water
10 rounds vr boxing, 3 minute rounds, some less due to knockouts
Breakfast = beef and brocolli
Pre gym meal, sweet potato
Gym, back day
Warmup, 5 mins on rowing machine, angle the handle like a face pull to hit traps.
Diverging seated row
30lbs x 20 close
30lbs x 20 wide
40lbs x 20 close
40lbs x 20 wide
45lbs x 20 close
Diverging lat pulldown(3 minute break)
30lbs x 20
40lbs x 20
50lbs x 20
55lbs x 20
Bit of a fail at the gym, just got going and my daughter called from school not feeling well, so I had to leave just as the var was kicking in
View attachment 218642View attachment 218643
I hear you on that. Nothing worse than sore hamstrings.Hamstrings still sore from last week's workout
Keep pumping that iron and progressing.
Wednesday april 22 (shoulder day)
5 mins rower
Converging shoulder press
20lbs x 20 wide, slow 2mins
20lbs x 20 wide fast 2mins
20lbs x 20 close slow 2mins
20lbs x 20 close fast 1 min
25lbs x 20 wide slow 2 min
25lbs x 20 wide fast 1 min
25lbs x 20 close slow 1 min
25lbs x 20 close fast 1 min
30lbs x 20 wide slow 1 min
30lbs x 20 wide fast 1min
35lbs x 20 close fast 1min
35lbs x 20 wide fast 1min
40lbs x 20 close fast 1min
40lbs x 15 wide fast 1min
45lbs x 20 close fast 1min
45lbs x 17 wide fast
50lbs x 20 close fast
50lbs x 10 wide fast
55lbs x 15 close fast
55lbs x 10 wide fast
60lbs x 15 close fast
60lbs x 6 wide
65lbs x 6 close
10 minutes stationary bike
First real shoulder day, just getting a feel for the weights and getting the muscles goimg again. Nothing crazy weight wise, but got some good sets in. Alternating between the different grips and speed of reps
Breakfast = beef and brocolli
Pre workout = sweet potato
Post workout = salami and cheddar and dates
Dinner = chicken and a few taters
75mg test e
10mg anavar
5 mins rower
Converging shoulder press
20lbs x 20 wide, slow 2mins
20lbs x 20 wide fast 2mins
20lbs x 20 close slow 2mins
20lbs x 20 close fast 1 min
25lbs x 20 wide slow 2 min
25lbs x 20 wide fast 1 min
25lbs x 20 close slow 1 min
25lbs x 20 close fast 1 min
30lbs x 20 wide slow 1 min
30lbs x 20 wide fast 1min
35lbs x 20 close fast 1min
35lbs x 20 wide fast 1min
40lbs x 20 close fast 1min
40lbs x 15 wide fast 1min
45lbs x 20 close fast 1min
45lbs x 17 wide fast
50lbs x 20 close fast
50lbs x 10 wide fast
55lbs x 15 close fast
55lbs x 10 wide fast
60lbs x 15 close fast
60lbs x 6 wide
65lbs x 6 close
10 minutes stationary bike
First real shoulder day, just getting a feel for the weights and getting the muscles goimg again. Nothing crazy weight wise, but got some good sets in. Alternating between the different grips and speed of reps
Breakfast = beef and brocolli
Pre workout = sweet potato
Post workout = salami and cheddar and dates
Dinner = chicken and a few taters
75mg test e
10mg anavar
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
dialing in the training hard
@BritishCanadian love the food pics thanks, volume up in the GYM!@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
The food ain't the prettiest, but it gets the job done lol.dialing in the training hard
@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
Sweet potato about 40 mins before the gym seems to work great for energy and endurance
You were previously working out at home and have now joined a gym? What the reason for so much of one exercise as opposed to a more traditional routine?
The stars aligned and I joined the gym last week. Have gone with a traditional bro split for now to keep things simple, and mainly stick to machines, again for simplicity.
The machines are limited, so on shoulder day I really only have the one machine to work with, once I get used to the gym ill add in some barbell/dumbbell work on that day.
Today being leg day, theres 3 machines, so ill get more variety in.
That being said, shoulder day i may swap out for a full cardio day, as I need the cardio, and my shoulders are already decent from all the boxing.
So nothing set in stone routine wise, just getting back to the gym and moving some weights regularly is the goal, and then ill tweak it moving forward.
I have about 2 hours in the gym mon-fri
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
good way to do it
i love sweet potatoes
Slice the potato, mix it with a bit of olive oil and pepper...13 mins in the air fryer...easy!
The sweet potato, is the best potatogood way to do it
Amazing my bro! Looks delicious
Now with a little bit of salt and cheese I would agree, but still decent none the less, and for gym fuel, I have yet to find anytging better. (If you know of anything im all ears)
Hahah bro I eat rice for 7 meals a day
I’m the wrong one to ask Rice is perfect for my digestive system so for me it’s a no brainer. That and I can use the rice cooker for all my carbs keeps my life simple
But I love seeing what everyone else is making, you could use some low-fat cheese for sure bro
Ill keep the cheese out for now, just to keep it easier on the stomach while im in the gym...Hahah bro I eat rice for 7 meals a day
Rice is perfect for my digestive system so for me it’s a no brainer. That and I can use the rice cooker for all my carbs keeps my life simple
But I love seeing what everyone else is making, you could use some low-fat cheese for sure bro
What type of rice do you use? I see some guys using brown/purple/mixed grains rice but I domt eat a lot of rice myself
Good call bro
Really simple, this jasmine rice (it’s a white rice with a tad more texture)
Sushi rice is really good to, but a tad more dense
I have that here, it does seem really convenient for meal prepping, I may give it a go next week, thanks for the tip
hell yeah so let me know how you go if you end up trying itI have that here, it does seem really convenient for meal prepping, I may give it a go next week, thanks for the tip
Will do
Thursday april 23rd 2026
Pint of water with lemon and pinch of baking soda
1.5 tsp psyllium husk + pint of water
10 rounds boxing fasted
Breakfast = beef, brocolli, feta
Pre workout = sweet potato, 10mg anavar
Mid workout = 3 dates
Post workout = 5 dates
Warm up 5 mins stationary bike 4 speed
Leg press
45lbs x 20
60lbs x 20
65lbs x 20
70lbs x 20
75lbs x 20
80lbs x 20
85lbs x 20
Seated leg curl(feet 5, knee 5, back 5)
50lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
Leg extension (back 5, feet 1)
55lbs x 20
60lbs x 20
60lbs x 20
60lbs x 20
60lbs x 20
60lbs x 20
10 minutes stationary bike
Pint of water with lemon and pinch of baking soda
1.5 tsp psyllium husk + pint of water
10 rounds boxing fasted
Breakfast = beef, brocolli, feta
Pre workout = sweet potato, 10mg anavar
Mid workout = 3 dates
Post workout = 5 dates
Warm up 5 mins stationary bike 4 speed
Leg press
45lbs x 20
60lbs x 20
65lbs x 20
70lbs x 20
75lbs x 20
80lbs x 20
85lbs x 20
Seated leg curl(feet 5, knee 5, back 5)
50lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
Leg extension (back 5, feet 1)
55lbs x 20
60lbs x 20
60lbs x 20
60lbs x 20
60lbs x 20
60lbs x 20
10 minutes stationary bike
Hey brother! I've been trying to catch up on your log over the last few days and finally caught up. I am inspired by your story and seeing your progress from starting your log is truly inspiring.
You are exactly what EVO is all about. Turning a new leaf, overcoming hardship and battling to improve our self and life.
I was filled with joy after seeing you get back into the gym. It has personally changed my life, and something that I now look forward to, where as It would feel like a chore in the past.
Love the updates and food porn! Your workout sessions are next level brother, the amount of work you were putting in before getting into the gym was unreal!
You have already shown consistency and discipline, keep that up and the sky is the limit. I will be closely following along for the ride brother! Sending EVO family Love
You are exactly what EVO is all about. Turning a new leaf, overcoming hardship and battling to improve our self and life.
I was filled with joy after seeing you get back into the gym. It has personally changed my life, and something that I now look forward to, where as It would feel like a chore in the past.
Love the updates and food porn! Your workout sessions are next level brother, the amount of work you were putting in before getting into the gym was unreal!
You have already shown consistency and discipline, keep that up and the sky is the limit. I will be closely following along for the ride brother! Sending EVO family Love
@kamsikazee what's up brother! Thank you for your kind words, means a lot...it was your podcast episode (and some others) that really inspired me to step up and start putting the work in.Hey brother! I've been trying to catch up on your log over the last few days and finally caught up. I am inspired by your story and seeing your progress from starting your log is truly inspiring.
You are exactly what EVO is all about. Turning a new leaf, overcoming hardship and battling to improve our self and life.
I was filled with joy after seeing you get back into the gym. It has personally changed my life, and something that I now look forward to, where as It would feel like a chore in the past.
Love the updates and food porn! Your workout sessions are next level brother, the amount of work you were putting in before getting into the gym was unreal!
You have already shown consistency and discipline, keep that up and the sky is the limit. I will be closely following along for the ride brother! Sending EVO family Love
Feels great to be back in the gym, and youre absolutely correct, it isnt a chore, its something to look forward to. Many of us have struggled mentally, or with family/work, and it looks like the common pattern is that we disconnected from our bodies (which of course makes everything worse) and so taking control of the physical (the gym, the food) is how we heal.
I joked once that evo is the best men's mental health support group, and it truly is. Its the love and support that keeps us going to be better.
Unfortunately there will be no more updates this week as im off for the weekend with the wife, but rest assured ill be back at it Monday!
So thanks again brother, hop you havd a great weekend...and thanks to everyone else on here, I've either learnt something from you, been inspired by your story, or been motivated by your comments
Wow thank you my brother! That really means a lot to me!@kamsikazee what's up brother! Thank you for your kind words, means a lot...it was your podcast episode (and some others) that really inspired me to step up and start putting the work in.
Feels great to be back in the gym, and youre absolutely correct, it isnt a chore, its something to look forward to. Many of us have struggled mentally, or with family/work, and it looks like the common pattern is that we disconnected from our bodies (which of course makes everything worse) and so taking control of the physical (the gym, the food) is how we heal.
I joked once that evo is the best men's mental health support group, and it truly is. Its the love and support that keeps us going to be better.
Unfortunately there will be no more updates this week as im off for the weekend with the wife, but rest assured ill be back at it Monday!
So thanks again brother, hop you havd a great weekend...and thanks to everyone else on here, I've either learnt something from you, been inspired by your story, or been motivated by your comments
I joked once that evo is the best men's mental health support group, and it truly is. Its the love and support that keeps us going to be better.
Hit the nail on the head there bro! As men we find it hard to open up, but being here with likeminded brothers in a judgement free zone is something special!
Enjoy the week off with the wife! Looking forward to seeing your log back in action soon!
Thanks again
Similar threads
