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LevButlerov
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LevButlerov
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well saidHey 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
Leg day is quickly becoming a favorite, just hope the dodgy knees can keep upnice the leg press is a kill shot! huge volume! EVO family respect
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leg day is the WIN dayLeg day is quickly becoming a favorite, just hope the dodgy knees can keep up
Monday update
Black coffee, 3x fish oil, 1x baby aspirin
1.5 tsp psyllium husk pint of water
75 mgs test e
10 rounds boxing
Breakfast = portion of brocolli
Pre gym = sweet potato air fried, 10mg anavar
Mid workout = 3 dates
Post workout = 5 dates
Training
Warmup rowing machine 5 mins level 3
Converging chest press
65lbs x 20 1 min
65lbs x 20 1 mim
105lbs x 5 1 min
95lbs x 8 2min
85lbs x 20 1 min
110lbs x 5 1 min
100lbs x 8 2min
90lbs x 15 1 min
105 x 5 1 min
105 x 8 2 min
85lbs x 15 2 min
115 x 7 2min
105lbs x 10 2min
105lbs x 12 2 mins
120lbs x 5lbs
Incline bench
Bar x 20
Bar x 20
Cardio
Bike 15mins, 6378m
Notes
Still getting a feel for the weights, played around with different weights and reps, felt like I can go higher weight still on lower reps. Next session will get the bench out and do proper incline and decline sets.
Black coffee, 3x fish oil, 1x baby aspirin
1.5 tsp psyllium husk pint of water
75 mgs test e
10 rounds boxing
Breakfast = portion of brocolli
Pre gym = sweet potato air fried, 10mg anavar
Mid workout = 3 dates
Post workout = 5 dates
Training
Warmup rowing machine 5 mins level 3
Converging chest press
65lbs x 20 1 min
65lbs x 20 1 mim
105lbs x 5 1 min
95lbs x 8 2min
85lbs x 20 1 min
110lbs x 5 1 min
100lbs x 8 2min
90lbs x 15 1 min
105 x 5 1 min
105 x 8 2 min
85lbs x 15 2 min
115 x 7 2min
105lbs x 10 2min
105lbs x 12 2 mins
120lbs x 5lbs
Incline bench
Bar x 20
Bar x 20
Cardio
Bike 15mins, 6378m
Notes
Still getting a feel for the weights, played around with different weights and reps, felt like I can go higher weight still on lower reps. Next session will get the bench out and do proper incline and decline sets.
LevButlerov
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I like the training but the food i'm not clear on
this is all the food for the day??? @BritishCanadian
No, just did my update after the gym, for dinner I had breaded chicken, and then some salami
@BritishCanadian I love this type of training. It's very consistent and it's very sharp. Keep it up.
Black coffee, 3x fish oil, 1x baby aspirin
1.5 tsp psyllium husk pint of water
75 mgs test e
10 rounds boxing
Breakfast = portion of brocolli
Pre gym = sweet potato air fried, 10mg anavar
Mid workout = 3 dates
Post workout = 5 dates
Interesting
1.5 tsp psyllium husk pint of water
75 mgs test e
10 rounds boxing
Breakfast = portion of brocolli
Pre gym = sweet potato air fried, 10mg anavar
Mid workout = 3 dates
Post workout = 5 dates
Interesting
Good to see you back logging and in the gym! Take your time with the weights and move up slowly once you feel like you can consistently reach max reps.
Good advice, patience has never been my strength
Great job on this. That's some big weights that you're doing. I like the incline bench as well. @BritishCanadian
Incline bench feels great, the plan is to use that on chest day to build the upper chest
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can you add some protein please?
Keep up the good work on this. @BritishCanadian I like the variation of the exercises and I like the cardio.
I realize protein has to go up, gonna be a breakfast of beef, brocolli, and feta todaycan you add some protein please?
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perfectI realize protein has to go up, gonna be a breakfast of beef, brocolli, and feta today
bump it up
@BritishCanadian love to see this hardcore training. The good volume is always nice to see as well and the cardio is fantastic.
Thanks @ROIDDERS
Thanks @Ulter
bros i love the incline bench. not over doing it either. and the cardio not bad either @BritishCanadian
@BritishCanadian man that 10rounds of boxing is a lot of cardio!! Nice work
Black coffee x 2
Pint of lemon water
1.5 tsps psyllium husk + pint of water
... ...
3 rounds boxing
... ...
Beef, brocolli, feta
... ...
10 mg anavar
back and biceps
5 mins rower level 3
Diverging seated row(seat 7, chest 3)close grip(1 min)
40lbs x 20
40llbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
(3 dates)
Diverging lat pulldown(1min)
40lbs x 20
45lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
(3 dates)
Bicep curl ezcurl bar
X10
X10
X10
X10
X10
X10
X10
... ...
More beef and brocolli
... ...
Chicken wings and fries
... ...
Notes
Off schedule today and couldn't get the full morning cardio in. Got to the gym, nice workout, didnt have time for cardio though.
Pint of lemon water
1.5 tsps psyllium husk + pint of water
... ...
3 rounds boxing
... ...
Beef, brocolli, feta
... ...
10 mg anavar
back and biceps
5 mins rower level 3
Diverging seated row(seat 7, chest 3)close grip(1 min)
40lbs x 20
40llbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
(3 dates)
Diverging lat pulldown(1min)
40lbs x 20
45lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
(3 dates)
Bicep curl ezcurl bar
X10
X10
X10
X10
X10
X10
X10
... ...
More beef and brocolli
... ...
Chicken wings and fries
... ...
Notes
Off schedule today and couldn't get the full morning cardio in. Got to the gym, nice workout, didnt have time for cardio though.
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good row volume
and love the food pics staying stable
Bros, I try to always look at the bright side of things ha ha."Not overdoing it" understatement if the year @ceo
much love for you.
Appreciate it, you are an inspiration
thanks EVO family. Respect to you.
keep the iron grind going!
Food is looking good. Looks like you've upped the protein which is great.
Does the Anavar give you a good pump for the workout?
What's the idea behind the dates between excersizes?
I take the anavar on the way to the gym, feel it kick in mid way through the session, definitely keeps me going, feel like I could work out for another hour if I had the time.
The dates are just for fast carbs during the workout, between excercises ill sit for 5 minutes and have a few dates,.and then post workout ill have a few
Considering where my health was, to now, where I can do a solid 1 hour workout + 15 minutes cardio...that's a huge step up for me. Now whether its the anavar, or the dates, im not sure...but its working for now so ill keep it as is.
Your doing great brother, keep it up!
The reason I asked about the dates is the ones I usually have, Medjool dates, they are quite dense in calories so I only eat them sparingly as a treat. They are quite nutritious though.
Oh yeah, you have to be careful with them! That's why I just put a few in a zip lock bag and use them sparingly. On rest days I wouldn't eat them.Your doing great brother, keep it up!
The reason I asked about the dates is the ones I usually have, Medjool dates, they are quite dense in calories so I only eat them sparingly as a treat. They are quite nutritious though.
But im learning about carb timings, ill eat a sweet potato about an hour before the gym, few dates mid and post workout, and then outside of that I try to watch mainly protein and low carb foods.
Whether it works for weight loss long term I dont know, but for fuelling work outs it seems to be effective
Yeah as long as your keeping a track of your overall macros you'll be fine. The rest of your meals are pretty lean!
I was shocked when I found out, I would easily smash down a heap of them before haha
Me too, those things are addictive!
just be careful not to overdo it on your shoulders.
Great advice, I dont need that much volume on shoulders, but ill throw in a couple of sets once a week going forward
Great advice, I dont need that much volume on shoulders, but ill throw in a couple of sets once a week going forward
@BritishCanadian Solid work on the 10 rounds of boxing! Is that heavy bag work?
No, its thrill of the fight vr, I havent been in the combat gym since the concussion...its basically glorified shadow boxing, but surprisingly good
@BritishCanadian Food looks awesome......
No complaints here!
Black coffee
Baby aspirin
3 fish oils
Pint of water with lemon and pinch of baking soda
75mgs test e
Brocolli, beef, feta
Sweet potato
Beef, brocolli feta
Few dates
Chicken and Greek salad
Small piece of cheese and salami
Magnesium
Vit c
Vit d
Zinc
LEG DAY
Warmup 5mins bike 2200m
Seated leg curl (back 4,5,feet6...65lbs)
65lbs x 20
70lbs x 20
75lbs x 20
75lbs x 20
75lbs x 20
75lbs x 20
80lbs x 20
(3dates)
Leg extension (back 5, feet 1)(65lbs)
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20 2min
65lbs x 20 2min
65lbs x 20 2min
65lbs x 20 2min
(3 dates)
Leg press (85lbs)(seat 4)
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
(3dates)
... ...
Notes;
ate clean all day
No cardio due to schedule
Knee absolutely killing after workout, will have to modify leg day big time
Saw dr, concerned about high test, wants more blood work done, so its going to be a month of no anavar, and dropping test down to 75mgs per week.
Baby aspirin
3 fish oils
Pint of water with lemon and pinch of baking soda
75mgs test e
Brocolli, beef, feta
Sweet potato
Beef, brocolli feta
Few dates
Chicken and Greek salad
Small piece of cheese and salami
Magnesium
Vit c
Vit d
Zinc
LEG DAY
Warmup 5mins bike 2200m
Seated leg curl (back 4,5,feet6...65lbs)
65lbs x 20
70lbs x 20
75lbs x 20
75lbs x 20
75lbs x 20
75lbs x 20
80lbs x 20
(3dates)
Leg extension (back 5, feet 1)(65lbs)
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20 2min
65lbs x 20 2min
65lbs x 20 2min
65lbs x 20 2min
(3 dates)
Leg press (85lbs)(seat 4)
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
85lbs x 20
(3dates)
... ...
Notes;
ate clean all day
No cardio due to schedule
Knee absolutely killing after workout, will have to modify leg day big time
Saw dr, concerned about high test, wants more blood work done, so its going to be a month of no anavar, and dropping test down to 75mgs per week.
LevButlerov
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Just have to work out which leg excercise is bothering the knee, I suspect its the leg extensionbig volume today
big volume workouts - lots of sets - works well for you?
Yes and no...physique is definitely changing which is great, but this week i have really felt the doms, and I think its because I threw in a few higher weight, low rep sets on chest day.
With doms, you know youve done the work.
So I think the answer is somewhere in the middle, or maybe its the combination of high and low rep sets
That all being said, I do enjoy the rep volume, and it certainly is a great way to ease back into gym training.
yep agreed - I think some muscle groups just respond better to high rep work than others
I've moved to a PPL split - seems strange as I swear I'm not working chest as much as I would have on traditional 'chest days' but it seems to be working
Big day for legs! Gotta be sore after that!
The dr concerned about your test levels? Is that a regular doctor or a performance specialist?
You definitely need a lot less than what people think.
Ppl is what im settling into as well, when you say its working, do you mean muscle growth, or strength, or both?
Regular doc, I got quite good at dropping down to trt levels for bloodwork, but my last one i mistimed it and came in at 40 (32 is max range), so the doc is concerned, mainly because legally he cant overprescribe. Its a hassle to deal with, but I maintain the doc prescription for legal reasons and in case of ugl shortages
Bros, no other way to do it.
10 rounds boxing fasted cardio
Converging chest press
Seat lowest
85lbs x 20 1min
85lbs x 20 1mim
Seat at 5
85lbs x 12
75lbs x 10
Seat at 3
75lbs x 10
75lbs x10
Seat lowest
120lbs x 5
Seat at 3
125lbs x 5
Seat at 3
125lbs x 5
Incline dumbbell (third level)
15lbs x 10
20lbs x 20
Ez curl skull crushers
Bar x 20
Bar x 20
Purple Band tricep pushdowns x 20X 10,
yellow band x 10 x10
Bike 10 mins level 5
... ...
Felt off at the gym today, could be the lack of anavar, could be coming down with something. Definitely lacked endurance.
Converging chest press
Seat lowest
85lbs x 20 1min
85lbs x 20 1mim
Seat at 5
85lbs x 12
75lbs x 10
Seat at 3
75lbs x 10
75lbs x10
Seat lowest
120lbs x 5
Seat at 3
125lbs x 5
Seat at 3
125lbs x 5
Incline dumbbell (third level)
15lbs x 10
20lbs x 20
Ez curl skull crushers
Bar x 20
Bar x 20
Purple Band tricep pushdowns x 20X 10,
yellow band x 10 x10
Bike 10 mins level 5
... ...
Felt off at the gym today, could be the lack of anavar, could be coming down with something. Definitely lacked endurance.
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try to get a infrared lamp too
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nice meals
pounding it in the gym! chest press nice!
Hitting chest twice a week, gonna grow that mother fucker!nice meals
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hit it hard
That's a massive chest workout bro! Pump it
Monday may 4th back bis traps
4 rounds vr boxing
Quick warm up on rowing machine
Seated row
Close vert grip
50lbs x 20
50lbs x 20
70lbs x 10
90lbs x 5
110lbs x 3
130lbs x 1
Wide grip (chest 6)
50lbs x 20
50lbs x 20
70lbs x 10
90lbs x 5
110lbs x 3
130lbs x 1
Diverging lat pulldown
50lbs x 20
50lbs x 20
70lbs x 10
90lbs x 5
110lbs x 3
130lbs x 1
Bicep curl ez bar
Bar x 20
Bar x 20
Bar x 20
(Had to finish here to pick up daughter)
Notes; solid gym session felt great. The day lacked cardio though do to time constraints.
Ate clean all day, but had a few squares of chocolate after dinner
Bought a resistance band to work at home after gym of time permits. Strongest band they had, so will take some time before I can crank out the reps on it, want to use it for smaller muscle work, curls, shrugs etc
4 rounds vr boxing
Quick warm up on rowing machine
Seated row
Close vert grip
50lbs x 20
50lbs x 20
70lbs x 10
90lbs x 5
110lbs x 3
130lbs x 1
Wide grip (chest 6)
50lbs x 20
50lbs x 20
70lbs x 10
90lbs x 5
110lbs x 3
130lbs x 1
Diverging lat pulldown
50lbs x 20
50lbs x 20
70lbs x 10
90lbs x 5
110lbs x 3
130lbs x 1
Bicep curl ez bar
Bar x 20
Bar x 20
Bar x 20
(Had to finish here to pick up daughter)
Notes; solid gym session felt great. The day lacked cardio though do to time constraints.
Ate clean all day, but had a few squares of chocolate after dinner
Bought a resistance band to work at home after gym of time permits. Strongest band they had, so will take some time before I can crank out the reps on it, want to use it for smaller muscle work, curls, shrugs etc
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I had totally dismissed resistance bands until I saw this video...good wide grip 130s you pushing it hard
Then I tried that at the gym and my triceps were sore for days, thats when I knew I had to get one
@BritishCanadian good job on this training. Putting together such a strong volume training is very crucial.
Thanks @stevesmi , today's session felt really good, nice amount of sets/reps/ exercises
Good job man. I like the diverging lat pull-downs and I like the bicep curl easy bar. Those are good to use together. @BritishCanadian
One day ill even put some weight on the bar
Bros, the bicep curls and diverging lat pulldowns are looking really good. @BritishCanadian good exercises, good repetition, and good volume
I think it looks a lot because I do both the close and wide grip rows, but I consider them seperate exercises because it does feel like different muscles are used.
But point taken, I realize that ill have to modify my routines moving forward, just finding what works for now and getting back in the habit of the gym.
How many sets would you recommend?
@BritishCanadian I like this training as well. It's okay that sometimes you have to stop the workout early for family. I had to go pick up my daughter as well when she was growing up.
It is what it is, I never mind picking her up early if needs be, it just means less cardio gets done...but we do the best we can
Good job on this mix. I like the volume that you're putting together. It is all looking fantastic. I can't wait to see the results you get. @BritishCanadian
always feels good to accomplish a good session and then go about your day.
Oh yeah, feel great, better mood, sleep better
yeah get it done!
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May 5th leg day
Warm up,stationary bike level 5
5mins, 2160m
Leg press (seat 5)
1 minute rests
85lbs x 20
85lbs x 20
105lbs x 15
125lbs x 10
145lbs x 5
165lbs x 3
185lbs x 1
Seated leg curl
Back 7, feet 6, knee 3
75lbs x 20
75lbs x 20
95lbs x 15
105lbs x 10
125lbs x 5
145lbs x 3
165lbs x 1
Stationary bike, level 5
10 mins, 4500 m
Notes; diet a bbit off, gym session felt good, sleeping well
Dropped the leg extensions to see if that was what was bothering the knee, knee certainly feels better than last session, so it looks like that was the culprit
Warm up,stationary bike level 5
5mins, 2160m
Leg press (seat 5)
1 minute rests
85lbs x 20
85lbs x 20
105lbs x 15
125lbs x 10
145lbs x 5
165lbs x 3
185lbs x 1
Seated leg curl
Back 7, feet 6, knee 3
75lbs x 20
75lbs x 20
95lbs x 15
105lbs x 10
125lbs x 5
145lbs x 3
165lbs x 1
Stationary bike, level 5
10 mins, 4500 m
Notes; diet a bbit off, gym session felt good, sleeping well
Dropped the leg extensions to see if that was what was bothering the knee, knee certainly feels better than last session, so it looks like that was the culprit
Hell yeah man, looks like a solid day. I need to start adding some more leg days in soon myself. Hopefully the knee gets better nothing worse then health shit getting in the way of lifting puts a bummer on things for sure.
The knees fucked, I just had it xrayed and its early arthritis...doc says it would be 20 years before I can get a replacement.
So its just a matter of working round it, and it will probably help once I lose the extra weight.
Generally it doesn't bother me too much in regular life, apart from going up and down stairs.
And I do like leg day, the only machine thats missing is the pec deck for legs one.
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20 years?!
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good training today
strong leg press 185 you're killing it really hard @BritishCanadian but the knee issue is concerning are you doing bpc/tb into it?
Damn yeah 20 years is brutal. I get bad cracks in my knees from squatting but don't think it's major. Probably from skateboarding when I was over weight as a kid, I assume.
That's good though yeah I have to drop down to just the bar for pull exercises this week due to skin issues, just gotta work out around it for sure.
That's canada for you lol...doc said they dont normally do anything if youre under 65...I did think wtf when he said that
No, I havent ventured into the world of peptides yet, one thing at a time.good training today
are you doing bpc/tb into it?
I didn't realize you were having skin issues, I do read your log, hopefully its notging too major and will clear up soon.
Sucks getting older doesn't it
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you're serious 20 years? LOL
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its worth a shot
22 actuallyyou're serious 20 years? LOL
I may look into it seriously at somepoint in the near future. I always see medication things as a last resort, and really try and research things first.its worth a shot
For sure my daughter grew up very rebellious. In hindsight I should have spent more time with her when she was nice.It is what it is, I never mind picking her up early if needs be, it just means less cardio gets done...but we do the best we can
Yeah everything starts catching up with ya. hahaI didn't realize you were having skin issues, I do read your log, hopefully its notging too major and will clear up soon.
Sucks getting older doesn't it
I'm liking the one-minute rest. These high-intensity workouts really do work. I believe in them. @BritishCanadian
Breaks my heart to read you put it like that @Ulter , I think we all have regrets as parents, and there are things we wish we could have done differently.
I also regret not spending more time with my daughters when they were small, but I worked a lot at the time and spent as much time as I could.
I just get bored easily, two minutes is too much!
A couple of weeks ago, even last week, I needed two minutes at least between some sets, but this week was fine
You can do it haha.One day ill even put some weight on the bar
Nice job bros. I like the leg day that you put together. @BritishCanadian always feels good to get it out of the way early in the week.
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