Approved Log Testosterone and Retatrutide Cutting Cycle Log

[zucchini]

shockwave therapy can work but also get infrared lamp on it

I will find a place that has the lamp and will try n get it.



Good jujitsu day - 1 hour of it!

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Cable pushdows (3x20 130lbs) (weight up) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (3x20 30lbs) supersetted with Dual db incline curls (3x15 25lbs dumbbells)
High pully dual overhead cable tricep ext (3x20 110lbs on the machine) supersetted with ez bar 21 curls (3x21 10lbs on the ez bar)

Forearms:
Wrist curls fat bar (3x20 20lbs on the bar) supersetted with rev wrist curls on the fat bar (3x15 20lbs on the bar)
Deadhangs: 1x30 secs 2x20

I love working arms and forearms on a jujitsu day super good pump!

 

[LevButlerov]

I will find a place that has the lamp and will try n get it.



Good jujitsu day - 1 hour of it!

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Cable pushdows (3x20 130lbs) (weight up) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (3x20 30lbs) supersetted with Dual db incline curls (3x15 25lbs dumbbells)
High pully dual overhead cable tricep ext (3x20 110lbs on the machine) supersetted with ez bar 21 curls (3x21 10lbs on the ez bar)

Forearms:
Wrist curls fat bar (3x20 20lbs on the bar) supersetted with rev wrist curls on the fat bar (3x15 20lbs on the bar)
Deadhangs: 1x30 secs 2x20

I love working arms and forearms on a jujitsu day super good pump!

good day today

 

[zucchini]

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 3x20 25 lbs dbs (last 3 reps partials)
Seated machine presses: 3x15 90lbs on the machine
Rope Face pulls: 3x20 90lbs (weight up)
Rev pec dec flyes: 3x20 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x20 25lbs dumbbell (reps up)

Protein bar time:

 

[LevButlerov]

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 3x20 25 lbs dbs (last 3 reps partials)
Seated machine presses: 3x15 90lbs on the machine
Rope Face pulls: 3x20 90lbs (weight up)
Rev pec dec flyes: 3x20 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x20 25lbs dumbbell (reps up)

Protein bar time:
View attachment 219745

good volume and i like that protein bar looks good

 

[zucchini]

good volume and i like that protein bar looks good

Just had beef with keto pita too

Gonna rest up now.

 

[LevButlerov]

Just had beef with keto pita too

Gonna rest up now.

get some rest

 

[zucchini]

I forgot to poat yesterday, here it is:


Hard jujitsu today. Loved it!! Will go to the open mat tomorrow as well. It'll be a good rest day cardio...

Legs:

Treadmill: 16 mins. 3 speed 3 incline

Leg extension: 3x20 120lbs
Seated leg curls: 3x20 100lbs
Leg press: 3x15 270lbs on the rack
Walking lunges: 3x22 25lbs dumbbells

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises: 3x15
Overhead ball hold Crunches 3x20 supersetted with leg holds 3x15 secs




Today:

Had my shockwave done again today and just got to the open mat now.

 

[LevButlerov]

I forgot to poat yesterday, here it is:


Hard jujitsu today. Loved it!! Will go to the open mat tomorrow as well. It'll be a good rest day cardio...

Legs:

Treadmill: 16 mins. 3 speed 3 incline

Leg extension: 3x20 120lbs
Seated leg curls: 3x20 100lbs
Leg press: 3x15 270lbs on the rack
Walking lunges: 3x22 25lbs dumbbells

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises: 3x15
Overhead ball hold Crunches 3x20 supersetted with leg holds 3x15 secs




Today:

Had my shockwave done again today and just got to the open mat now.

nice you're killing it on the training

 

[zucchini]

What a great jujitsu session today, alot of arm and shoulder lock defense and attacking followed by some tough high paced grappling. I loved it!!!

Got back day today, see how that goes.

 

[LevButlerov]

What a great jujitsu session today, alot of arm and shoulder lock defense and attacking followed by some tough high paced grappling. I loved it!!!

Got back day today, see how that goes.

awesome you pushed it hard

 

[zucchini]

Back lifts:

Treadmill: 25 mins 3 speed 3 incline

Overhanded wide pullups: 3x10 (finally i am back at these!)
One arm Dumbbell rows: 3x12 each side 75lbs dumbbells (reps up after sickness)
Machine chest supported rows: 3x20 180lbs
Cable wide grip pulldowns: 3x12 155lbs
Cable straight arm lat prayer: 3x15 100lbs (felt harder than last time)
Hyper extensions: 3x15 45lbs plate.

Abs:
Overhead ball Crunches: 3x20 supersetted with side heel touches 3x30
Leg raises: 3x15 supersetted with V-holds 3x15 secs each

 

[zucchini]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

 

[LevButlerov]

Back lifts:

Treadmill: 25 mins 3 speed 3 incline

Overhanded wide pullups: 3x10 (finally i am back at these!)
One arm Dumbbell rows: 3x12 each side 75lbs dumbbells (reps up after sickness)
Machine chest supported rows: 3x20 180lbs
Cable wide grip pulldowns: 3x12 155lbs
Cable straight arm lat prayer: 3x15 100lbs (felt harder than last time)
Hyper extensions: 3x15 45lbs plate.

Abs:
Overhead ball Crunches: 3x20 supersetted with side heel touches 3x30
Leg raises: 3x15 supersetted with V-holds 3x15 secs each

good back day really pumped supersets for the win

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

chest day a win i like the iso press 25 reps gtg
though on the incline smith lets drop weight so you can get back to 20 reps @zucchini

listening to your podcast today awesome so far love the shout out

 

[stevesmi]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

@zucchini dumbbell flat bench and iso machine press look really nice and I like the incline Smith press after that.

 

[ceo]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

Bros, hell yeah, this is a good simple workout. I like how you took the time to hit the hell out of your chest today. @zucchini

 

[Ulter]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

Keep up the good work here. @zucchini the different training that you're doing is definitely fun to follow.

 

[LevButlerov]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

finished listening to your podcast good info and thanks for the shout out! love you brought up Bruce Lee @zucchini and LOL at opposite pick from @HarleyGuy

you've been upgraded to VIP podcast
https://www.evolutionary.org/evolutionary-org-683-interview-with-evo-brother-zucchini/

 

[zucchini]

good back day really pumped supersets for the win

chest day a win i like the iso press 25 reps gtg
though on the incline smith lets drop weight so you can get back to 20 reps @zucchini

Yeah I am just getting back to pressing 25reps on the iso, I will try to up the weight in the coming weeks. I think even dropping weight on a barbell press, regardless of it being a smith or not, it restricts the freedom of motion for my shoulder so it hurts more. I think we should stick to dumbbells or just do go back to seated machine presses.

@zucchini dumbbell flat bench and iso machine press look really nice and I like the incline Smith press after that.

I am on this thing now where I MUST do atleast one exercise with 8-12 reps range heavier weight for strength, one for 12-18 reps with moderate weight, and others for 20-25 reps for lower weight to keep a good balance of pump, growth, hypertrophy and strength and it is paying off.

Bros, hell yeah, this is a good simple workout. I like how you took the time to hit the hell out of your chest today. @zucchini

Simple for the win! Since I got back to basics and moved on to really dialing in what's working for me, I have seen great improvement. I can surely say chest and shoulders (minus the side delts ) are my best parts right now, I do like my arms too but triceps needs more improvement.

Keep up the good work here. @zucchini the different training that you're doing is definitely fun to follow.

yes sir! I mix stuff up, don't tie myself with one specific rep range or even one specific movement or exercise. gives me the freedom to adapt and not have to wait on the machines and gives me more room to experiment and figure out what's working for me.



BTW, I have noticed veins starting to show in the chest too. someone else at the gym called it out yesterday, this guy sees me there from time to time and he came up to me, said I had a nasty chest and traps, said he loves the width my body has and each time he sees me he can't help but notice I am improving. then we were both talking and posing and he said, oh look i see those veins on top of the striations on my chest, says he can see those stretch marks from far away too and complimented and encouraged me - I felt motivated!

 

[zucchini]

finished listening to your podcast good info and thanks for the shout out! love you brought up Bruce Lee @zucchini and LOL at opposite pick from @HarleyGuy

you've been upgraded to VIP podcast
https://www.evolutionary.org/evolutionary-org-683-interview-with-evo-brother-zucchini/

haha yeah man, I was prepared to go super deep into philosophy and what not and how it ties into my life and training. but I realized we had alot less time than I expected... Maybe once again...

Thanks so much brother, you and everyone else here have been so damn helpful - I tried to sum it up at the end of the podcast as well when I brought up the reasoning behind my username, couldn't have done it without all of Evo help.

Thanks for the upgrade!

 

[LevButlerov]

haha yeah man, I was prepared to go super deep into philosophy and what not and how it ties into my life and training. but I realized we had alot less time than I expected... Maybe once again...

Thanks so much brother, you and everyone else here have been so damn helpful - I tried to sum it up at the end of the podcast as well when I brought up the reasoning behind my username, couldn't have done it without all of Evo help.

Thanks for the upgrade!

You can do your philosophy part 2 one day lets work on more improvements before then.
EVO family love and support for you always @zucchini
the username i got you

 

[LevButlerov]

Yeah I am just getting back to pressing 25reps on the iso, I will try to up the weight in the coming weeks. I think even dropping weight on a barbell press, regardless of it being a smith or not, it restricts the freedom of motion for my shoulder so it hurts more. I think we should stick to dumbbells or just do go back to seated machine presses.

right now careful with the shoulder try to work around it

 

[zucchini]

You can do your philosophy part 2 one day lets work on more improvements before then.
EVO family love and support for you always @zucchini
the username i got you

Right on bro!

right now careful with the shoulder try to work around it

For sure, we'll stick with machine presses or dumbbells. Ill keep posting



Nutrition for today:

High fat cause of the beef i had. Fiber is from 3 keto tortillas.

 

[LevButlerov]

Right on bro!

For sure, we'll stick with machine presses or dumbbells. Ill keep posting



Nutrition for today:
View attachment 222656

High fat cause of the beef i had. Fiber is from 3 keto tortillas.

clean day today

 

[Mobster]

Yeah I am just getting back to pressing 25reps on the iso, I will try to up the weight in the coming weeks. I think even dropping weight on a barbell press, regardless of it being a smith or not, it restricts the freedom of motion for my shoulder so it hurts more. I think we should stick to dumbbells or just do go back to seated machine presses.


I am on this thing now where I MUST do atleast one exercise with 8-12 reps range heavier weight for strength, one for 12-18 reps with moderate weight, and others for 20-25 reps for lower weight to keep a good balance of pump, growth, hypertrophy and strength and it is paying off.

Simple for the win! Since I got back to basics and moved on to really dialing in what's working for me, I have seen great improvement. I can surely say chest and shoulders (minus the side delts ) are my best parts right now, I do like my arms too but triceps needs more improvement.

yes sir! I mix stuff up, don't tie myself with one specific rep range or even one specific movement or exercise. gives me the freedom to adapt and not have to wait on the machines and gives me more room to experiment and figure out what's working for me.



BTW, I have noticed veins starting to show in the chest too. someone else at the gym called it out yesterday, this guy sees me there from time to time and he came up to me, said I had a nasty chest and traps, said he loves the width my body has and each time he sees me he can't help but notice I am improving. then we were both talking and posing and he said, oh look i see those veins on top of the striations on my chest, says he can see those stretch marks from far away too and complimented and encouraged me - I felt motivated!

No back rub in the shower offers?

All joking aside it's cool that we have gym bros giving us positive feedback

 

[ROIDDERS]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

@zucchini Incline Smith Press and Cable Flyes are fantastic! Looks like a very fun workout and I like the speed push-ups as well. You got a 100; that is crazy!

 

[stevesmi]

I am on this thing now where I MUST do atleast one exercise with 8-12 reps range heavier weight for strength, one for 12-18 reps with moderate weight, and others for 20-25 reps for lower weight to keep a good balance of pump, growth, hypertrophy and strength and it is paying off.

that’s a good thing

 

[2Thick]

Right on bro!

For sure, we'll stick with machine presses or dumbbells. Ill keep posting



Nutrition for today:
View attachment 222656

High fat cause of the beef i had. Fiber is from 3 keto tortillas.

Nice man. Try and keep that sugar number down. I don't think fat is a big deal as long as it's a good quality fat option. @zucchini

 

[zucchini]

No back rub in the shower offers?

All joking aside it's cool that we have gym bros giving us positive feedback

Maybe I'd get some back rubs from a woman at the gym

 

[zucchini]

@zucchini Incline Smith Press and Cable Flyes are fantastic! Looks like a very fun workout and I like the speed push-ups as well. You got a 100; that is crazy!

my goal is to be able to hit over 60 pushups again in less than a minute, I have a personal record of 69 pushups in 60 seconds from January 2015. wanna get over that... hopefully soon.

Those cable crossover definitely give the best pump!

 

[zucchini]

Nice man. Try and keep that sugar number down. I don't think fat is a big deal as long as it's a good quality fat option. @zucchini

yeah man, i try to keep it as low as possible. no added sugar foods thou, some of it was from milk and some was from the pitas...

 

[RoySimpson]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x9 80lbs
Seated iso machine press: 3x25 110lbs on the machine
Incline smith press: 3x10 90lbs +20lbs starting resistance (wanted to try the barbells again, but its a no go cause of the shoulders, i gotta stick to dumbbells for now even thou they aren't that good for my shoulders - hope this whole rehab thing works)
Cable flyes (high to low): 3x20 60lbs each side
Speed Pushups (flat/regular): 1x40 1x29 1x31 (100 total)

Had my protein shake in the morning. Might get one protein bar in and then beef at night.

@zucchini Smashed this chest workout right here!

 

[zucchini]

@zucchini Smashed this chest workout right here!

Yeah man. Crazy pump!!
Thanks

 

[zucchini]

Good jujitsu today. But i was paired up with a big 230lbs guy, had about 40lbs on me and good skill. I did hold my own so thats good.

Decided to get in a Legs session today:

Treadmill: 10 mins. 3 speed 3 incline

Seated leg curls: 3x20 100lbs
Lying leg curls: 3x20 95lbs
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack (heels in toes pointing out)
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises: 3x15
Overhead ball throw Crunches 3x20 supersetted with leg holds 3x15 secs

I have figured i need to work more on the quads as my hamstring feel bigger and bulkier enough vs my quads, i want the quads to be sweeping out so i will be modifying the training pattern, feet positions (like of leg press today) and exchanging exercises on legs. I have been on walking lunges past 3 weeks (3 leg sessions), i feel like the work hamstrings and quads and balance so swapping those for Bulgarian split squats and will try n figure if this does target more of the quad in a way i want or not.

Workout did kick my ass! I have had a protein bar and protein shake so far. Need some carbs - maybe.

 

[LevButlerov]

Good jujitsu today. But i was paired up with a big 230lbs guy, had about 40lbs on me and good skill. I did hold my own so thats good.

Decided to get in a Legs session today:

Treadmill: 10 mins. 3 speed 3 incline

Seated leg curls: 3x20 100lbs
Lying leg curls: 3x20 95lbs
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack (heels in toes pointing out)
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises: 3x15
Overhead ball throw Crunches 3x20 supersetted with leg holds 3x15 secs

I have figured i need to work more on the quads as my hamstring feel bigger and bulkier enough vs my quads, i want the quads to be sweeping out so i will be modifying the training pattern, feet positions (like of leg press today) and exchanging exercises on legs. I have been on walking lunges past 3 weeks (3 leg sessions), i feel like the work hamstrings and quads and balance so swapping those for Bulgarian split squats and will try n figure if this does target more of the quad in a way i want or not.

Workout did kick my ass! I have had a protein bar and protein shake so far. Need some carbs - maybe.

good you pushed it hard in bjj love the leg press work pushing 270 hard

 

[zucchini]

good you pushed it hard in bjj love the leg press work pushing 270 hard

If i stay at 10-12 reps with a slightly higher feet stance, i know i can even push 450lbs for 3 sets but just focusing more on reps and quads specifically right now

 

[LevButlerov]

If i stay at 10-12 reps with a slightly higher feet stance, i know i can even push 450lbs for 3 sets but just focusing more on reps and quads specifically right now

dont go 450 maybe injury

 

[zucchini]

 

[2Thick]

yeah man, i try to keep it as low as possible. no added sugar foods thou, some of it was from milk and some was from the pitas...

If you can eliminate both of those, then you'll be in business. You don't see guys on here who are lean and ripped messing with milk or bread.

 

[Ulter]

BTW, I have noticed veins starting to show in the chest too. someone else at the gym called it out yesterday, this guy sees me there from time to time and he came up to me, said I had a nasty chest and traps, said he loves the width my body has and each time he sees me he can't help but notice I am improving. then we were both talking and posing and he said, oh look i see those veins on top of the striations on my chest, says he can see those stretch marks from far away too and complimented and encouraged me - I felt motivated!

That's great man. I'm glad that you are getting noticed by people.

 

[ROIDDERS]

my goal is to be able to hit over 60 pushups again in less than a minute, I have a personal record of 69 pushups in 60 seconds from January 2015. wanna get over that... hopefully soon.

Those cable crossover definitely give the best pump!

Oh I'm sure you'll get it, no problem.

 

[ceo]

yes sir! I mix stuff up, don't tie myself with one specific rep range or even one specific movement or exercise. gives me the freedom to adapt and not have to wait on the machines and gives me more room to experiment and figure out what's working for me.

Bros, that's what we like to see right there. I like the sports science.

 

[LevButlerov]

View attachment 223247

low carbs

 

[Pigsy]

Nice log, you have here

 

[zucchini]

If you can eliminate both of those, then you'll be in business. You don't see guys on here who are lean and ripped messing with milk or bread.

i have been told... but it's like, i was raised with those two things as a staple, but I still limit them as much as I can, bread is very rare, and milk, i cannot do my protein powder without milk

 

[zucchini]

Today's workout:
Arms:

Treadmill: 3 speed 3 incline 12 mins.

Cable pushdows (3x20 130lbs) (weight up) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (3x20 30lbs) supersetted with Dual db incline curls (3x15 25lbs dumbbells)
One arm overhead triceps ext (3x20 17.5lbs) supersetted with Machine preacher curls (3x20 75lbs)

Forearms:
Wrist curls fat bar: 3x15 50lbs on the bar

Insane pump!

Today's dinner:

1lbs of lean ground beef with 100 grams of pasta. + protein shake and a protein bar

Today's nutrition:

 

[zucchini]

Nice log, you have here

Thanks man!

Oh I'm sure you'll get it, no problem.

oh 100% I am giving it my all

Bros, that's what we like to see right there. I like the sports science.

yes sir - trial and error!

That's great man. I'm glad that you are getting noticed by people.

Yeah man, it's good to know my changes are visible and hard work is paying off.

 

[LevButlerov]

Today's workout:
Arms:

Treadmill: 3 speed 3 incline 12 mins.

Cable pushdows (3x20 130lbs) (weight up) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (3x20 30lbs) supersetted with Dual db incline curls (3x15 25lbs dumbbells)
One arm overhead triceps ext (3x20 17.5lbs) supersetted with Machine preacher curls (3x20 75lbs)

Forearms:
Wrist curls fat bar: 3x15 50lbs on the bar

Insane pump!

Today's dinner:
View attachment 223712
1lbs of lean ground beef with 100 grams of pasta. + protein shake and a protein bar

Today's nutrition:
View attachment 223713

good volume today and clean food!

 

[2Thick]

i have been told... but it's like, i was raised with those two things as a staple, but I still limit them as much as I can, bread is very rare, and milk, i cannot do my protein powder without milk

there are healthier bread options and you can swap milk for raw coconut water

 

[ROIDDERS]

oh 100% I am giving it my all

that is what i love

 

[Ulter]

Yeah man, it's good to know my changes are visible and hard work is paying off.

you certainly are. You're doing a great job and the EVO family knows it.

 

[zucchini]

there are healthier bread options and you can swap milk for raw coconut water

The bread i got now is a protein bread. Says it has 28 net carbs and 1 gram sugar with 14 grams protein (per 2 slice).

I think coconut water and the protein milk i get have the same sugar. 9 gram sugar for 250ml in each, but the protein milk has added whey which takes it to 18grams protein.

Coconut water:

Vs protein milk:

A big calorie difference thou... I'll try the coconut water for sure

 

[Tiger Salman Khan]

The bread i got now is a protein bread. Says it has 28 net carbs and 1 gram sugar with 14 grams protein (per 2 slice).

I think coconut water and the protein milk i get have the same sugar. 9 gram sugar for 250ml in each, but the protein milk has added whey which takes it to 18grams protein.

Coconut water:
View attachment 224093

Vs protein milk:
View attachment 224094


A big calorie difference thou... I'll try the coconut water for sure

@zucchini good updates......

 

[zucchini]

@zucchini good updates......

Thank bro



45 mins of good jujitsu today at noon.

Shoulders lifts after work:

Treadmill: 10 mins 3 speed 3 incline

Standinf Side dumbbell laterals: 3x20 22.5 lbs dbs (hard push after 15 reps on last 2 sets) supersetted with seated side db laterals 3x15 15lbs dumbbells (hard push on last 6 reps 2nd set and mostly partials on 3rd set)
Seated dumhbell presses: 3x12 45lbs dumbbells (kept this slow and paced so i can ease back into db presses)
Rope Face pulls: 1x15 65lbs 1x15 75lbs 1x15 85lbs
Ez bar upright rows: 3x10 50lbs on the bar
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 22.5lbs dumbbell

Had my protein shake after jujitsu and will have salad n chicken soon.

 

[LevButlerov]

Thank bro



45 mins of good jujitsu today at noon.

Shoulders lifts after work:

Treadmill: 10 mins 3 speed 3 incline

Standinf Side dumbbell laterals: 3x20 22.5 lbs dbs (hard push after 15 reps on last 2 sets) supersetted with seated side db laterals 3x15 15lbs dumbbells (hard push on last 6 reps 2nd set and mostly partials on 3rd set)
Seated dumhbell presses: 3x12 45lbs dumbbells (kept this slow and paced so i can ease back into db presses)
Rope Face pulls: 1x15 65lbs 1x15 75lbs 1x15 85lbs
Ez bar upright rows: 3x10 50lbs on the bar
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 22.5lbs dumbbell

Had my protein shake after jujitsu and will have salad n chicken soon.

strong day today super set win!

 

[zucchini]

strong day today super set win!

yeah i am gonna incorporate more of super sets for side delts to see if I get better growth response.

 

[LevButlerov]

yeah i am gonna incorporate more of super sets for side delts to see if I get better growth response.

super sets and drop sets both work

 

[zucchini]

Dinner (chicken & salad):

Nutrition:

 

[LevButlerov]

Dinner (chicken & salad):
View attachment 224299
Nutrition:
View attachment 224300

clean dinner are you able to fast this sunday?

 

[2Thick]

The bread i got now is a protein bread. Says it has 28 net carbs and 1 gram sugar with 14 grams protein (per 2 slice).

I think coconut water and the protein milk i get have the same sugar. 9 gram sugar for 250ml in each, but the protein milk has added whey which takes it to 18grams protein.

Coconut water:
View attachment 224093

Vs protein milk:
View attachment 224094


A big calorie difference thou... I'll try the coconut water for sure

It's not just about the macros. It's about the actual ingredients.

You have the ingredients on the bread? steve always recommend scanning with the yuka app, its free. download that app and scan your bread and that will tell you whats in it. A lot of times the breads will contain emulsifiers and these are absolutely deadly for your immune system.

 

[ceo]

yes sir - trial and error!

bros that is all you can do

 

[zucchini]

It's not just about the macros. It's about the actual ingredients.

You have the ingredients on the bread? steve always recommend scanning with the yuka app, its free. download that app and scan your bread and that will tell you whats in it. A lot of times the breads will contain emulsifiers and these are absolutely deadly for your immune system.

ahhh now I get what you mean. I will be careful. Bread ingredients:

 

[zucchini]

clean dinner are you able to fast this sunday?

Hey man, I actually just ate after a 24 hour fast. today is a Saturday. I had dinner last night at about 6pm and had my food now around 6:15 ish. How long do you want me to fast for Sunday?


Here's one think I never mentioned here, I drove 200km to be at a local jujitsu competition today. It was tough and lots of talent + all the jitters of competing after 7 years and being on a deficit and feeling weaker. I still secured Silver, fought 4, lost to one. Glad I did it!
I am gonna munch on some ice-cream as my reward

Weight today (AFTER the comp, BEFORE the food):

 

[LevButlerov]

Hey man, I actually just ate after a 24 hour fast. today is a Saturday. I had dinner last night at about 6pm and had my food now around 6:15 ish. How long do you want me to fast for Sunday?


Here's one think I never mentioned here, I drove 200km to be at a local jujitsu competition today. It was tough and lots of talent + all the jitters of competing after 7 years and being on a deficit and feeling weaker. I still secured Silver, fought 4, lost to one. Glad I did it!
I am gonna munch on some ice-cream as my reward

View attachment 224610

Weight today (AFTER the comp, BEFORE the food):
View attachment 224611

well done on the competition
i'd like you to fast all sunday into monday morning all 36 hours @zucchini and weight stable!

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

 

[bss]

Hey man, I actually just ate after a 24 hour fast. today is a Saturday. I had dinner last night at about 6pm and had my food now around 6:15 ish. How long do you want me to fast for Sunday?


Here's one think I never mentioned here, I drove 200km to be at a local jujitsu competition today. It was tough and lots of talent + all the jitters of competing after 7 years and being on a deficit and feeling weaker. I still secured Silver, fought 4, lost to one. Glad I did it!
I am gonna munch on some ice-cream as my reward

View attachment 224610

Weight today (AFTER the comp, BEFORE the food):
View attachment 224611

Great achievement bro WD!

 

[zucchini]

Great achievement bro WD!

Thankyou so much bro!

 

[zucchini]

well done on the competition
i'd like you to fast all sunday into monday morning all 36 hours @zucchini and weight stable!

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

sounds good man!
No calories tomorrow now, I will after at/after 8:30am Monday now. Rest all day tomorrow anyways.

 

[waggat]

Hey man, I actually just ate after a 24 hour fast. today is a Saturday. I had dinner last night at about 6pm and had my food now around 6:15 ish. How long do you want me to fast for Sunday?


Here's one think I never mentioned here, I drove 200km to be at a local jujitsu competition today. It was tough and lots of talent + all the jitters of competing after 7 years and being on a deficit and feeling weaker. I still secured Silver, fought 4, lost to one. Glad I did it!
I am gonna munch on some ice-cream as my reward

View attachment 224610

Weight today (AFTER the comp, BEFORE the food):
View attachment 224611

That's awesome mate... Congrats on the silver!

 

[2Thick]

ahhh now I get what you mean. I will be careful. Bread ingredients:
View attachment 224600

scan the QR code with the yuka app. too many ingredients means heavily processed. and a lot of wheat in there, not good if you are gluten intolerant

 

[Grumpy]

Definitely a great achievement silver is awesome

 

[LevButlerov]

sounds good man!
No calories tomorrow now, I will after at/after 8:30am Monday now. Rest all day tomorrow anyways.

lets do it

 

[zucchini]

lets do it

Done. it was okay until the last minute.
Just finished having rice and fish and protein shake and some beef strips.

Today's activity:
Good moderate paced, technical jujitsu today after the competition. 1 hour.

Back lifts:

Treadmill: 10 mins 3 speed 3 incline

Overhanded wide pullups: 3x12 (reps up, some were partials but I'll take it as a win...)
One arm Dumbbell rows: 3x12 each side 75lbs dumbbells
Machine chest supported rows: 3x20 190lbs (hard push - weight up)
Cable wide grip pulldowns: 3x08 170lbs (dropping weight next time)
Cable straight arm lat prayer: 3x15 100lbs
Hyper extensions: 3x15 45lbs plate.

Abs:
Overhead ball hold Crunches: 3x20 supersetted with side heel touches 3x30
Leg raises: 3x15

 

[zucchini]

That's awesome mate... Congrats on the silver!

Definitely a great achievement silver is awesome

Thanks bros!

 

[LevButlerov]

Done. it was okay until the last minute.
Just finished having rice and fish and protein shake and some beef strips.

Today's activity:
Good moderate paced, technical jujitsu today after the competition. 1 hour.

Back lifts:

Treadmill: 10 mins 3 speed 3 incline

Overhanded wide pullups: 3x12 (reps up, some were partials but I'll take it as a win...)
One arm Dumbbell rows: 3x12 each side 75lbs dumbbells
Machine chest supported rows: 3x20 190lbs (hard push - weight up)
Cable wide grip pulldowns: 3x08 170lbs (dropping weight next time)
Cable straight arm lat prayer: 3x15 100lbs
Hyper extensions: 3x15 45lbs plate.

Abs:
Overhead ball hold Crunches: 3x20 supersetted with side heel touches 3x30
Leg raises: 3x15

did you finish fasting? how did it go?

sounds good man!
No calories tomorrow now, I will after at/after 8:30am Monday now. Rest all day tomorrow anyways.

 

[zucchini]

did you finish fasting? how did it go?

Yeah i did, felt good in the begini g but around 20ish hours, extremely sluggish... didnt really have alot of calories last night either, so just now, 12 hours in again, feeling a bit hungry... but i will have my protein shake at 1pm ish (which will be 17 hours fasting again) and then once home, maybe some salad and ground lamb.

 

[zucchini]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x10 80lbs
Seated iso machine press: 3x20 110lbs on the machine
Seated machine press: 3x15 150lbs
Cable flyes (high to low): 3x20 50lbs each side (wider strech)
Speed Pushups (flat/regular): 1x34 2x33 (100 total)

A bit more paced, less pump workout today. Had my protein shake after.

 

[LevButlerov]

Yeah i did, felt good in the begini g but around 20ish hours, extremely sluggish... didnt really have alot of calories last night either, so just now, 12 hours in again, feeling a bit hungry... but i will have my protein shake at 1pm ish (which will be 17 hours fasting again) and then once home, maybe some salad and ground lamb.

not following you, you mean 20 hours? lets go for 36 hours next week to start getting you closer to 80kg

 

[LevButlerov]

Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x10 80lbs
Seated iso machine press: 3x20 110lbs on the machine
Seated machine press: 3x15 150lbs
Cable flyes (high to low): 3x20 50lbs each side (wider strech)
Speed Pushups (flat/regular): 1x34 2x33 (100 total)

A bit more paced, less pump workout today. Had my protein shake after.

lower reps on flat press need more

 

[zucchini]

not following you, you mean 20 hours? lets go for 36 hours next week to start getting you closer to 80kg

No no. It was 30 hours, but if i didn't eat i wouldn't have been able to sleep so had to stop short.

Will get 36 hours this weekend, till then, for this week i am keeping one day 24 hours and one day with a protein shake or a small snack at lunch time.

Forgot to post yesterday's macros:

 

[zucchini]

lower reps on flat press need more

Sticking to the plan of 1 heavy hard set and that was the db press. I think i gotta do this to increase strength and to rehab shoulder a bit better too.

 

[zucchini]

Tough jujitsu today, 1 hour.

Legs:

Treadmill: 20 mins. 3 speed 3 incline

Seated leg curls: 3x20 110lbs (weight up)
Lying leg curls: 3x20 100lbs (weight up)
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand (these kick ass!)

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises 3x20 supersetted with leg holds 3x15 secs

Weight after 24 hour fast tonight:

 

[zucchini]

Dinner tonight:

630grams boneless chicken pan cooked in 20ml avocado oil with 329 grams of salad.
I might add in some yogurt or sauces in there.

 

[LevButlerov]

Tough jujitsu today, 1 hour.

Legs:

Treadmill: 20 mins. 3 speed 3 incline

Seated leg curls: 3x20 110lbs (weight up)
Lying leg curls: 3x20 100lbs (weight up)
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand (these kick ass!)

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises 3x20 supersetted with leg holds 3x15 secs

Weight after 24 hour fast tonight:
View attachment 226580

good weight you're keeping it steady now @zucchini

Dinner tonight:
View attachment 226582
630grams boneless chicken pan cooked in 20ml avocado oil with 329 grams of salad.
I might add in some yogurt or sauces in there.

dinner with a view love it

 

[zucchini]

good weight you're keeping it steady now @zucchini

dinner with a view love it

Yeah man, I am pretty sure I will weigh in at low 84s or high 83s tomorrow, keeping the food super clean this whole week. I will have another 20 hour fast and eat again tomorrow... might be some fatty chicken wings tomorrow, we will see.

Summer finally here (ALMOST). Weather has been great lately and I just want all the more reason to be outside or be by the balcony.

Nutrition for today:

Protein is a bit low, might swallow a protein bar to get 20 grams more.

 

[LevButlerov]

Yeah man, I am pretty sure I will weigh in at low 84s or high 83s tomorrow, keeping the food super clean this whole week. I will have another 20 hour fast and eat again tomorrow... might be some fatty chicken wings tomorrow, we will see.

Summer finally here (ALMOST). Weather has been great lately and I just want all the more reason to be outside or be by the balcony.

Nutrition for today:
View attachment 226608
Protein is a bit low, might swallow a protein bar to get 20 grams more.

good day but protein we need to push up the protein even with 2 bars

 

[stevesmi]

Tough jujitsu today, 1 hour.

Legs:

Treadmill: 20 mins. 3 speed 3 incline

Seated leg curls: 3x20 110lbs (weight up)
Lying leg curls: 3x20 100lbs (weight up)
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand (these kick ass!)

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises 3x20 supersetted with leg holds 3x15 secs

Weight after 24 hour fast tonight:
View attachment 226580

@zucchini nice to see you down to 85 kg. That's great man. I know that you are naturally a big dude.

 

[Mobster]

Eat a tin of tuna. Fuck protein bars

 

[ROIDDERS]

Dinner tonight:
View attachment 226582
630grams boneless chicken pan cooked in 20ml avocado oil with 329 grams of salad.
I might add in some yogurt or sauces in there.

Nothing better than enjoying a good meal with a nice view. That's a nice little town you live in. I like your trees. @zucchini

 

[ceo]

Tough jujitsu today, 1 hour.

Legs:

Treadmill: 20 mins. 3 speed 3 incline

Seated leg curls: 3x20 110lbs (weight up)
Lying leg curls: 3x20 100lbs (weight up)
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand (these kick ass!)

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises 3x20 supersetted with leg holds 3x15 secs

Weight after 24 hour fast tonight:
View attachment 226580

Bros, that's good that you are getting to 24 hours with your fasting. @zucchini it's good for you especially if you want a tighter waist.

 

[Ulter]

Tough jujitsu today, 1 hour.

Legs:

Treadmill: 20 mins. 3 speed 3 incline

Seated leg curls: 3x20 110lbs (weight up)
Lying leg curls: 3x20 100lbs (weight up)
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand (these kick ass!)

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises 3x20 supersetted with leg holds 3x15 secs

Weight after 24 hour fast tonight:
View attachment 226580

@zucchini you're not going to go wrong hitting the hell out of your legs and also putting in the time for the cardio as well. That's a great layup.

 

[2Thick]

Tough jujitsu today, 1 hour.

Legs:

Treadmill: 20 mins. 3 speed 3 incline

Seated leg curls: 3x20 110lbs (weight up)
Lying leg curls: 3x20 100lbs (weight up)
Leg extension: 3x20 120lbs
Leg press: 3x15 270lbs on the rack
Bulgarian split squats: 3x10 each leg with 22lbs kettlebells in each hand (these kick ass!)

Seated calves raises: 3x15 70lbs (full rom)
Standing calves raises: 3x21 70lbs

Abs:
Lying leg raises 3x20 supersetted with leg holds 3x15 secs

Weight after 24 hour fast tonight:
View attachment 226580

Excellent job mixing in the ab training with the legs. That is good dedication. You burn a ton of calories when you do that. @zucchini

 

[zucchini]

good day but protein we need to push up the protein even with 2 bars

portein bar at night might NOT have been the best idea lol

@zucchini nice to see you down to 85 kg. That's great man. I know that you are naturally a big dude.

Yeah man, I have always felt like my body type is Endomorph. I do have more muscle that I have ever had, so that's good. we just gotta hit that 80kg mark and then see what else we need.

Eat a tin of tuna. Fuck protein bars

Gotta get that on my grocery haul. It'd be great if I can make tuna salad actually, that'd taste lovely!

Nothing better than enjoying a good meal with a nice view. That's a nice little town you live in. I like your trees. @zucchini

Yes sir, I like this part of the city, it's quiet, peaceful and scenic...

Bros, that's good that you are getting to 24 hours with your fasting. @zucchini it's good for you especially if you want a tighter waist.

Yeah man, 24 hour fast feels like a piece of cake now, anything over that seriously makes me question how hard I should train.
I for sure want a tighter waist, just got jeans a few weeks ago, and now they are a bit loose too even thou weight hasn't moved alot, which is a great sign. I can see some outline of what one may call abs but still alot of subcutaneous fat around and lower part of the belly... We will keep chipping away at it.

@zucchini you're not going to go wrong hitting the hell out of your legs and also putting in the time for the cardio as well. That's a great layup.

Yes sir! and Jujitsu before that, which, ironically, was all leg locks yesterday. I wanted to up the cardio a bit from 10 mins warmup to a 20 mins warmup so legs are a big more fluid and I get the extra calorie burn too.

Excellent job mixing in the ab training with the legs. That is good dedication. You burn a ton of calories when you do that. @zucchini

a 100% I used to be 2 day a week abs guy, since last week, I have pushed it to 3 days a week even if it's not full abs, I make sure I do atleast two exercises for it.

 

[stevesmi]

Yeah man, I have always felt like my body type is Endomorph. I do have more muscle that I have ever had, so that's good. we just gotta hit that 80kg mark and then see what else we need.

i'm ectomorph but as i've gotten older i have became more stocky

 

[zucchini]

Noon Shoulders work:

Treadmill: 15 mins 3 speed 3 incline

Standing Side dumbbell laterals: 3x20 22.5 lbs dbs supersetted with seated side db laterals 3x15 15lbs dumbbells (extremely difficult sets - love it!)
Seated dumbbell presses: 1x12 1x10 (failed left side on 11th rep) 1x 45lbs dumbbells 1x11 (gotta git 15 on here before i go up in weight)
Rope Face pulls: 3x15 90lbs
Ez bar upright rows: 3x10 50lbs on the bar
Db shrugs: 2x10 75lbs

1 less set of shrugs and no neck curls today.

 

[LevButlerov]

portein bar at night might NOT have been the best idea lol

digestion issues? add apple cider vinegar next time

 

[LevButlerov]

Noon Shoulders work:

Treadmill: 15 mins 3 speed 3 incline

Standing Side dumbbell laterals: 3x20 22.5 lbs dbs supersetted with seated side db laterals 3x15 15lbs dumbbells (extremely difficult sets - love it!)
Seated dumbbell presses: 1x12 1x10 (failed left side on 11th rep) 1x 45lbs dumbbells 1x11 (gotta git 15 on here before i go up in weight)
Rope Face pulls: 3x15 90lbs
Ez bar upright rows: 3x10 50lbs on the bar
Db shrugs: 2x10 75lbs

1 less set of shrugs and no neck curls today.

nice shoulder work pushed it hard

 

[zucchini]

I am just doging down the protein shake right now, I think I had right before bed so that was not a good move.

digestion issues? add apple cider vinegar next time

 

[ceo]

Yeah man, 24 hour fast feels like a piece of cake now, anything over that seriously makes me question how hard I should train.
I for sure want a tighter waist, just got jeans a few weeks ago, and now they are a bit loose too even thou weight hasn't moved alot, which is a great sign. I can see some outline of what one may call abs but still alot of subcutaneous fat around and lower part of the belly... We will keep chipping away at it.

Bros, it certainly helps.

 

[LevButlerov]

I am just doging down the protein shake right now, I think I had right before bed so that was not a good move.

that will work

 

[ROIDDERS]

Yes sir, I like this part of the city, it's quiet, peaceful and scenic...

You're just missing some mountains and an ocean to look at too.

 

[2Thick]

a 100% I used to be 2 day a week abs guy, since last week, I have pushed it to 3 days a week even if it's not full abs, I make sure I do atleast two exercises for it.

The abs are one of those muscles you can train quite often.