Approved Log Lean Bulking Cycle Log - Test Primo NPP HGH

[Wildchild327]

Hey guys,

This will be my first time logging, and openly tracking my progress

Mainly doing this log to hold myself more accountable, become more active in the community and to showcase GSL quality gear, especially after being so generous when I won the giveaway!

My main goal this cycle is to lean bulk/slight recomp. mainly fill back out, and grow further. Also trying to help lower the BF over the period of time


27 years old

179cm

14.5% BF

75.1kg


Will be microdosing and pinning every morning, hgh of a night time. First pin was yesterday morning, 5th may


Planned cycle:
350-400mg test e (GSL) 18-20 weeks
250-300mg primo e (GSL) 18-20 weeks
150-200mg npp (GSL) week 5-15
4iu HGH (4 months worth from another forum vender, 1-2 months worth of GSL)


Starting cycle:
300mg test e
150mg primo
2iu HGH


Supplements:
Creatine
P5P
Magnesium
Fish oil
Vitamin d
Psyllium husk


8 hours sleep per day
10k steps a day
30 minutes cardio 2-3x a week, 1 hour non training days



Diet:

Roughly 3100 calories

Will adjust as progression is made, find it easier to eat the same foods more regularly but will occasionally switch up.


Main foods

Breakfast
3 whole eggs
2 egg whites
2 piece of multigrain
1 protein oats with skim milk
1 banana


-610 cal. 55.6g protein


Meal 2
125g chicken
100g rice
Broccoli


Meal 3
125g steak or chicken
125g sweet potato
Protein yogurt with granola



-509 cal. 51g protein



Meal 4
125g lean mince
2x thins
1 Serving of light cheese



-455 calories. 37g protein



Meal 5
100g Protein pasta
125g lean mince
1/4 pasta sauce
50g vegetables
1 serving of light cheese

-514 cal. 50g protein


Meal 6
Serve of rolled oats
1 scoop protein powder
1 serve Frozen fruit



Training:
Monday - Push

DB Flat Bench Press – 4 × 6–10 reps

Incline DB Press – 3 × 8–12 reps

Cable Fly – 3 × 8-12 reps

Seated DB Shoulder Press – 3 × 6–10 reps

DB Lateral Raises – 3 × 8-12 reps

Tricep straight bar Pushdown – 3 × 10–12 reps

Abs - 3 x 8-12 reps



Tuesday - Pull

Lat Pulldown – 4 × 8-10 reps

Seated Cable Row – 3 × 8–12 reps

Chest Supported Machine Row – 3 × 8–12 reps

Rear Delt Fly – 3 × 8-12 reps

DB shrugs 3 x 8-12 reps

DB Bicep Curl – 3 × 8–12 reps

Hammer Curl – 3 × 10–12 reps



Wednesday - Legs

Leg Press – 4 × 8–10 reps

RDL – 3 × 8–12 reps

Hamstring Curl – 3 × 10–12 reps

Leg Extension – 3 × 10–12 reps

Calf Raises – 4 × 10–15 reps

Abs 3x 12-15 reps



Thursday -

Rest/cardio



Friday - Upper

Incline DB – 3 × 8–12 reps

Cable flies - 3 x 8-10 reps

Lat Pulldown (different grip) – 3 × 8–12 reps

Machine Row – 3 × 8–12 reps

DB Lateral Raises – 3 × 10-12 reps

DB front raises - 3 x 8-10 reps

Shrugs - 3 x 10-15 reps

Superset:

Cable Curl – 3 × 10–12 reps

Triceps Rope Pushdown – 2 × 10–12 reps

Overhead cable triceps extension — 2–3 sets × 12–15

incline DB curls — 3 × 10–12 rep


Saturday - Legs

Leg extension - 3 x 10-12 reps

Seated hamstring extension - 3 x 10-12 reps

Lunges - 3 x 10-12 reps

Squats - 3 x 8-10 reps

Calves - 3 x 10-15 reps



Sunday

Rest/cardio




Background:

Study full time, and work part time in construction.
Have been working out since I was 15, begin at 90kg (chubby teen) and dropped down to 65kg, from that I bulked up to 80kg then introduced peds which at my heaviest I would sit around 90kg on 8-9% BF. Recently had 6 months off the gym due to unexpected personal things coming up, and a bad knee injury, plus went down quite a dark depressive state but have been back at it now for 11 solid weeks.


I Have cycled 4 times prior to this, my last being 1.5 years ago. I’ve found myself usually quite a good (hyper) responder and typically yield high test levels from medium dosage, so will assess dosages during from blood results.

Unfortunately never had original bloods until post my first round which had my test at 330. Always someone who felt the effects of low levels though, which I am considering staying on TRT after this round since my latest bloods.


I mainly followed the typical bro split of muscle groups once per week and neglected ab work. I go through phases of Good dieting and bad but must admit have replied on mass gainers for some time to help with the extra calories but I do want to have them completely phased out and eating proper meals.

This will be the first time implementing this training split. So please let me know if anything looks wrong


Look forward to keeping you all updated

@Gold Standard Labs @LH5515

 

[Wildchild327]

recent blood and body scan. May 1st.

 

[Wildchild327]

recent blood and body scan. May 1st.

 

[LH5515]

Nice start to your log @Wildchild327.

Looking forward to following along the joinery and the GSL team are keen to see you put our boy @Gold Standard Labs products to work

Gents, log for approval please - @LevButlerov @Allupfromhere @Pigsy

 

[LH5515]

PPL UL is a great 5 day split to hit each body part twice weekly. Your exercise selections and volume looks fine to start with. Progressive overload is key, suggest you stick to the same exercises for 8-12 weeks and look to increase reps/loads each week. Track progress also.

Do you have a coach? Plenty around the forum of who I'm sure will look after you with various engagement models to ensure training / nutrition is on point but more importantly oversee your cycle to ensure health is priority number 1.

@R.AP @Yuri @Cg20 are all top coaches and always happy to offer guidance and advice. Feel free to reach out when you are ready.

Lets go fella

 

[HarleyGuy]

Hey guys,

This will be my first time logging, and openly tracking my progress

Mainly doing this log to hold myself more accountable, become more active in the community and to showcase GSL quality gear, especially after being so generous when I won the giveaway!

My main goal this cycle is to lean bulk/slight recomp. mainly fill back out, and grow further. Also trying to help lower the BF over the period of time


27 years old

179cm

14.5% BF

75.1kg


Will be microdosing and pinning every morning, hgh of a night time. First pin was yesterday morning, 5th may


Planned cycle:
350-400mg test e (GSL) 18-20 weeks
250-300mg primo e (GSL) 18-20 weeks
150-200mg npp (GSL) week 5-15
4iu HGH (4 months worth from another forum vender, 1-2 months worth of GSL)


Starting cycle:
300mg test e
150mg primo
2iu HGH


Supplements:
Creatine
P5P
Magnesium
Fish oil
Vitamin d
Psyllium husk


8 hours sleep per day
10k steps a day
30 minutes cardio 2-3x a week, 1 hour non training days



Diet:

Roughly 3100 calories

Will adjust as progression is made, find it easier to eat the same foods more regularly but will occasionally switch up.


Main foods

Breakfast
3 whole eggs
2 egg whites
2 piece of multigrain
1 protein oats with skim milk
1 banana


-610 cal. 55.6g protein


Meal 2
125g chicken
100g rice
Broccoli


Meal 3
125g steak or chicken
125g sweet potato
Protein yogurt with granola



-509 cal. 51g protein



Meal 4
125g lean mince
2x thins
1 Serving of light cheese



-455 calories. 37g protein



Meal 5
100g Protein pasta
125g lean mince
1/4 pasta sauce
50g vegetables
1 serving of light cheese

-514 cal. 50g protein


Meal 6
Serve of rolled oats
1 scoop protein powder
1 serve Frozen fruit



Training:
Monday - Push

DB Flat Bench Press – 4 × 6–10 reps

Incline DB Press – 3 × 8–12 reps

Cable Fly – 3 × 8-12 reps

Seated DB Shoulder Press – 3 × 6–10 reps

DB Lateral Raises – 3 × 8-12 reps

Tricep straight bar Pushdown – 3 × 10–12 reps

Abs - 3 x 8-12 reps



Tuesday - Pull

Lat Pulldown – 4 × 8-10 reps

Seated Cable Row – 3 × 8–12 reps

Chest Supported Machine Row – 3 × 8–12 reps

Rear Delt Fly – 3 × 8-12 reps

DB shrugs 3 x 8-12 reps

DB Bicep Curl – 3 × 8–12 reps

Hammer Curl – 3 × 10–12 reps



Wednesday - Legs

Leg Press – 4 × 8–10 reps

RDL – 3 × 8–12 reps

Hamstring Curl – 3 × 10–12 reps

Leg Extension – 3 × 10–12 reps

Calf Raises – 4 × 10–15 reps

Abs 3x 12-15 reps



Thursday -

Rest/cardio



Friday - Upper

Incline DB – 3 × 8–12 reps

Cable flies - 3 x 8-10 reps

Lat Pulldown (different grip) – 3 × 8–12 reps

Machine Row – 3 × 8–12 reps

DB Lateral Raises – 3 × 10-12 reps

DB front raises - 3 x 8-10 reps

Shrugs - 3 x 10-15 reps

Superset:

Cable Curl – 3 × 10–12 reps

Triceps Rope Pushdown – 2 × 10–12 reps

Overhead cable triceps extension — 2–3 sets × 12–15

incline DB curls — 3 × 10–12 rep


Saturday - Legs

Leg extension - 3 x 10-12 reps

Seated hamstring extension - 3 x 10-12 reps

Lunges - 3 x 10-12 reps

Squats - 3 x 8-10 reps

Calves - 3 x 10-15 reps



Sunday

Rest/cardio




Background:

Study full time, and work part time in construction.
Have been working out since I was 15, begin at 90kg (chubby teen) and dropped down to 65kg, from that I bulked up to 80kg then introduced peds which at my heaviest I would sit around 90kg on 8-9% BF. Recently had 6 months off the gym due to unexpected personal things coming up, and a bad knee injury, plus went down quite a dark depressive state but have been back at it now for 11 solid weeks.


I Have cycled 4 times prior to this, my last being 1.5 years ago. I’ve found myself usually quite a good (hyper) responder and typically yield high test levels from medium dosage, so will assess dosages during from blood results.

Unfortunately never had original bloods until post my first round which had my test at 330. Always someone who felt the effects of low levels though, which I am considering staying on TRT after this round since my latest bloods.


I mainly followed the typical bro split of muscle groups once per week and neglected ab work. I go through phases of Good dieting and bad but must admit have replied on mass gainers for some time to help with the extra calories but I do want to have them completely phased out and eating proper meals.

This will be the first time implementing this training split. So please let me know if anything looks wrong


Look forward to keeping you all updated

@Gold Standard Labs @LH5515

Welcome to EVO bro! Thanks for posting your base physique pics you look ready to add to your already developed physique, can tell you've lifted before too.

You're in the mod que for log approval, give it 24 hours and welcome to EVO logging. Thanks for posting your cycle and bloodwork too, great start to your log!

 

[Yuri]

PPL UL is a great 5 day split to hit each body part twice weekly. Your exercise selections and volume looks fine to start with. Progressive overload is key, suggest you stick to the same exercises for 8-12 weeks and look to increase reps/loads each week. Track progress also.

Do you have a coach? Plenty around the forum of who I'm sure will look after you with various engagement models to ensure training / nutrition is on point but more importantly oversee your cycle to ensure health is priority number 1.

@R.AP @Yuri @Cg20 are all top coaches and always happy to offer guidance and advice. Feel free to reach out when you are ready.

Lets go fella

Appreciate the mention good sir

All the gentlemen in the list are absolutely amazing

 

[Wildchild327]

PPL UL is a great 5 day split to hit each body part twice weekly. Your exercise selections and volume looks fine to start with. Progressive overload is key, suggest you stick to the same exercises for 8-12 weeks and look to increase reps/loads each week. Track progress also.

Do you have a coach? Plenty around the forum of who I'm sure will look after you with various engagement models to ensure training / nutrition is on point but more importantly oversee your cycle to ensure health is priority number 1.

@R.AP @Yuri @Cg20 are all top coaches and always happy to offer guidance and advice. Feel free to reach out when you are ready.

Lets go fella

Perfect. I typically would only hit each muscle once per week and would have about 5-6 exercises per muscle, but felt like I’m leaving gains on the table by not utilising hitting each group twice a week and thought this time around I’d change it up entirely.

I don’t currently, but definitely something I will look into bro to help keep everything on par! Really want to push my potential this round

 

[Yuri]

And welcome brother, lots to unpack in a post but glad to see you’re starting a log and open to help

I’ve always got room on my team if you do need coaching, and also plenty of recommendations to help you find the right coach if needed to.

If not then please try to be safe with your compounds and health, and set up a realistic timeline to execute each phase

 

[Wildchild327]

Welcome to EVO bro! Thanks for posting your base physique pics you look ready to add to your already developed physique, can tell you've lifted before too.

You're in the mod que for log approval, give it 24 hours and welcome to EVO logging. Thanks for posting your cycle and bloodwork too, great start to your log!

Thank you brother

The goal this time is to be even bigger than my last cycle!

Photos from 1.5yrs ago

 

[Wildchild327]

And welcome brother, lots to unpack in a post but glad to see you’re starting a log and open to help

I’ve always got room on my team if you do need coaching, and also plenty of recommendations to help you find the right coach if needed to.

If not then please try to be safe with your compounds and health, and set up a realistic timeline to execute each phase

I will DM you now brother!

 

[LevButlerov]

Hey guys,

This will be my first time logging, and openly tracking my progress

Mainly doing this log to hold myself more accountable, become more active in the community and to showcase GSL quality gear, especially after being so generous when I won the giveaway!

My main goal this cycle is to lean bulk/slight recomp. mainly fill back out, and grow further. Also trying to help lower the BF over the period of time


27 years old

179cm

14.5% BF

75.1kg


Will be microdosing and pinning every morning, hgh of a night time. First pin was yesterday morning, 5th may


Planned cycle:
350-400mg test e (GSL) 18-20 weeks
250-300mg primo e (GSL) 18-20 weeks
150-200mg npp (GSL) week 5-15
4iu HGH (4 months worth from another forum vender, 1-2 months worth of GSL)


Starting cycle:
300mg test e
150mg primo
2iu HGH


Supplements:
Creatine
P5P
Magnesium
Fish oil
Vitamin d
Psyllium husk


8 hours sleep per day
10k steps a day
30 minutes cardio 2-3x a week, 1 hour non training days



Diet:

Roughly 3100 calories

Will adjust as progression is made, find it easier to eat the same foods more regularly but will occasionally switch up.


Main foods

Breakfast
3 whole eggs
2 egg whites
2 piece of multigrain
1 protein oats with skim milk
1 banana


-610 cal. 55.6g protein


Meal 2
125g chicken
100g rice
Broccoli


Meal 3
125g steak or chicken
125g sweet potato
Protein yogurt with granola



-509 cal. 51g protein



Meal 4
125g lean mince
2x thins
1 Serving of light cheese



-455 calories. 37g protein



Meal 5
100g Protein pasta
125g lean mince
1/4 pasta sauce
50g vegetables
1 serving of light cheese

-514 cal. 50g protein


Meal 6
Serve of rolled oats
1 scoop protein powder
1 serve Frozen fruit



Training:
Monday - Push

DB Flat Bench Press – 4 × 6–10 reps

Incline DB Press – 3 × 8–12 reps

Cable Fly – 3 × 8-12 reps

Seated DB Shoulder Press – 3 × 6–10 reps

DB Lateral Raises – 3 × 8-12 reps

Tricep straight bar Pushdown – 3 × 10–12 reps

Abs - 3 x 8-12 reps



Tuesday - Pull

Lat Pulldown – 4 × 8-10 reps

Seated Cable Row – 3 × 8–12 reps

Chest Supported Machine Row – 3 × 8–12 reps

Rear Delt Fly – 3 × 8-12 reps

DB shrugs 3 x 8-12 reps

DB Bicep Curl – 3 × 8–12 reps

Hammer Curl – 3 × 10–12 reps



Wednesday - Legs

Leg Press – 4 × 8–10 reps

RDL – 3 × 8–12 reps

Hamstring Curl – 3 × 10–12 reps

Leg Extension – 3 × 10–12 reps

Calf Raises – 4 × 10–15 reps

Abs 3x 12-15 reps



Thursday -

Rest/cardio



Friday - Upper

Incline DB – 3 × 8–12 reps

Cable flies - 3 x 8-10 reps

Lat Pulldown (different grip) – 3 × 8–12 reps

Machine Row – 3 × 8–12 reps

DB Lateral Raises – 3 × 10-12 reps

DB front raises - 3 x 8-10 reps

Shrugs - 3 x 10-15 reps

Superset:

Cable Curl – 3 × 10–12 reps

Triceps Rope Pushdown – 2 × 10–12 reps

Overhead cable triceps extension — 2–3 sets × 12–15

incline DB curls — 3 × 10–12 rep


Saturday - Legs

Leg extension - 3 x 10-12 reps

Seated hamstring extension - 3 x 10-12 reps

Lunges - 3 x 10-12 reps

Squats - 3 x 8-10 reps

Calves - 3 x 10-15 reps



Sunday

Rest/cardio




Background:

Study full time, and work part time in construction.
Have been working out since I was 15, begin at 90kg (chubby teen) and dropped down to 65kg, from that I bulked up to 80kg then introduced peds which at my heaviest I would sit around 90kg on 8-9% BF. Recently had 6 months off the gym due to unexpected personal things coming up, and a bad knee injury, plus went down quite a dark depressive state but have been back at it now for 11 solid weeks.


I Have cycled 4 times prior to this, my last being 1.5 years ago. I’ve found myself usually quite a good (hyper) responder and typically yield high test levels from medium dosage, so will assess dosages during from blood results.

Unfortunately never had original bloods until post my first round which had my test at 330. Always someone who felt the effects of low levels though, which I am considering staying on TRT after this round since my latest bloods.


I mainly followed the typical bro split of muscle groups once per week and neglected ab work. I go through phases of Good dieting and bad but must admit have replied on mass gainers for some time to help with the extra calories but I do want to have them completely phased out and eating proper meals.

This will be the first time implementing this training split. So please let me know if anything looks wrong


Look forward to keeping you all updated

@Gold Standard Labs @LH5515

recent blood and body scan. May 1st.

Thank you brother

The goal this time is to be even bigger than my last cycle!

Photos from 1.5yrs ago

welcome to the EVO family you look good in the pics lean, and hard! good base to build from again.

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?

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

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

 

[Wildchild327]

welcome to the EVO family you look good in the pics lean, and hard! good base to build from again.

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?

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

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

Thank you brother

I am currently tracking today’s macros and will post later today with full count. I will also be logging training sessions with exercises, reps, sets and posting those daily

I’ll also include a supplement breakdown in the post

 

[LevButlerov]

Thank you brother

I am currently tracking today’s macros and will post later today with full count. I will also be logging training sessions with exercises, reps, sets and posting those daily

I’ll also include a supplement breakdown in the post

waiting for the update

 

[stevesmi]

Hey guys,

This will be my first time logging, and openly tracking my progress

Mainly doing this log to hold myself more accountable, become more active in the community and to showcase GSL quality gear, especially after being so generous when I won the giveaway!

My main goal this cycle is to lean bulk/slight recomp. mainly fill back out, and grow further. Also trying to help lower the BF over the period of time


27 years old

179cm

14.5% BF

75.1kg


Will be microdosing and pinning every morning, hgh of a night time. First pin was yesterday morning, 5th may


Planned cycle:
350-400mg test e (GSL) 18-20 weeks
250-300mg primo e (GSL) 18-20 weeks
150-200mg npp (GSL) week 5-15
4iu HGH (4 months worth from another forum vender, 1-2 months worth of GSL)


Starting cycle:
300mg test e
150mg primo
2iu HGH


Supplements:
Creatine
P5P
Magnesium
Fish oil
Vitamin d
Psyllium husk


8 hours sleep per day
10k steps a day
30 minutes cardio 2-3x a week, 1 hour non training days



Diet:

Roughly 3100 calories

Will adjust as progression is made, find it easier to eat the same foods more regularly but will occasionally switch up.


Main foods

Breakfast
3 whole eggs
2 egg whites
2 piece of multigrain
1 protein oats with skim milk
1 banana


-610 cal. 55.6g protein


Meal 2
125g chicken
100g rice
Broccoli


Meal 3
125g steak or chicken
125g sweet potato
Protein yogurt with granola



-509 cal. 51g protein



Meal 4
125g lean mince
2x thins
1 Serving of light cheese



-455 calories. 37g protein



Meal 5
100g Protein pasta
125g lean mince
1/4 pasta sauce
50g vegetables
1 serving of light cheese

-514 cal. 50g protein


Meal 6
Serve of rolled oats
1 scoop protein powder
1 serve Frozen fruit



Training:
Monday - Push

DB Flat Bench Press – 4 × 6–10 reps

Incline DB Press – 3 × 8–12 reps

Cable Fly – 3 × 8-12 reps

Seated DB Shoulder Press – 3 × 6–10 reps

DB Lateral Raises – 3 × 8-12 reps

Tricep straight bar Pushdown – 3 × 10–12 reps

Abs - 3 x 8-12 reps



Tuesday - Pull

Lat Pulldown – 4 × 8-10 reps

Seated Cable Row – 3 × 8–12 reps

Chest Supported Machine Row – 3 × 8–12 reps

Rear Delt Fly – 3 × 8-12 reps

DB shrugs 3 x 8-12 reps

DB Bicep Curl – 3 × 8–12 reps

Hammer Curl – 3 × 10–12 reps



Wednesday - Legs

Leg Press – 4 × 8–10 reps

RDL – 3 × 8–12 reps

Hamstring Curl – 3 × 10–12 reps

Leg Extension – 3 × 10–12 reps

Calf Raises – 4 × 10–15 reps

Abs 3x 12-15 reps



Thursday -

Rest/cardio



Friday - Upper

Incline DB – 3 × 8–12 reps

Cable flies - 3 x 8-10 reps

Lat Pulldown (different grip) – 3 × 8–12 reps

Machine Row – 3 × 8–12 reps

DB Lateral Raises – 3 × 10-12 reps

DB front raises - 3 x 8-10 reps

Shrugs - 3 x 10-15 reps

Superset:

Cable Curl – 3 × 10–12 reps

Triceps Rope Pushdown – 2 × 10–12 reps

Overhead cable triceps extension — 2–3 sets × 12–15

incline DB curls — 3 × 10–12 rep


Saturday - Legs

Leg extension - 3 x 10-12 reps

Seated hamstring extension - 3 x 10-12 reps

Lunges - 3 x 10-12 reps

Squats - 3 x 8-10 reps

Calves - 3 x 10-15 reps



Sunday

Rest/cardio




Background:

Study full time, and work part time in construction.
Have been working out since I was 15, begin at 90kg (chubby teen) and dropped down to 65kg, from that I bulked up to 80kg then introduced peds which at my heaviest I would sit around 90kg on 8-9% BF. Recently had 6 months off the gym due to unexpected personal things coming up, and a bad knee injury, plus went down quite a dark depressive state but have been back at it now for 11 solid weeks.


I Have cycled 4 times prior to this, my last being 1.5 years ago. I’ve found myself usually quite a good (hyper) responder and typically yield high test levels from medium dosage, so will assess dosages during from blood results.

Unfortunately never had original bloods until post my first round which had my test at 330. Always someone who felt the effects of low levels though, which I am considering staying on TRT after this round since my latest bloods.


I mainly followed the typical bro split of muscle groups once per week and neglected ab work. I go through phases of Good dieting and bad but must admit have replied on mass gainers for some time to help with the extra calories but I do want to have them completely phased out and eating proper meals.

This will be the first time implementing this training split. So please let me know if anything looks wrong


Look forward to keeping you all updated

@Gold Standard Labs @LH5515

@Wildchild good to see you get this log going. This is a great opening to it. You listed your pictures, your workouts, and everything in between. I really enjoy it. I hope to see more.

 

[Mobster]

Will be microdosing and pinning every morning

Why and more so if, as you claim, you're a 'hyper responder'?

 

[Wildchild327]

Will be microdosing and pinning every morning

Why and more so if, as you claim, you're a 'hyper responder'?

I would usually pin 2x a week, but found to have very high and low spikes, causing acne,mood issues etc. I would also find e2 hard to manage without an AI being used

This time around I thought I would try and experiment with daily pins to avoid spiking e2, and keep in more rhythm with the bodies ‘natural’ release (just obviously way more than natural)

This was 2 past cycles bloods (few years ago now) I was running 350 test e, 200deca
Other blood is 400 test e, 300 deca

 

[ROIDDERS]

Hey guys,

This will be my first time logging, and openly tracking my progress

Mainly doing this log to hold myself more accountable, become more active in the community and to showcase GSL quality gear, especially after being so generous when I won the giveaway!

My main goal this cycle is to lean bulk/slight recomp. mainly fill back out, and grow further. Also trying to help lower the BF over the period of time


27 years old

179cm

14.5% BF

75.1kg


Will be microdosing and pinning every morning, hgh of a night time. First pin was yesterday morning, 5th may


Planned cycle:
350-400mg test e (GSL) 18-20 weeks
250-300mg primo e (GSL) 18-20 weeks
150-200mg npp (GSL) week 5-15
4iu HGH (4 months worth from another forum vender, 1-2 months worth of GSL)


Starting cycle:
300mg test e
150mg primo
2iu HGH


Supplements:
Creatine
P5P
Magnesium
Fish oil
Vitamin d
Psyllium husk


8 hours sleep per day
10k steps a day
30 minutes cardio 2-3x a week, 1 hour non training days



Diet:

Roughly 3100 calories

Will adjust as progression is made, find it easier to eat the same foods more regularly but will occasionally switch up.


Main foods

Breakfast
3 whole eggs
2 egg whites
2 piece of multigrain
1 protein oats with skim milk
1 banana


-610 cal. 55.6g protein


Meal 2
125g chicken
100g rice
Broccoli


Meal 3
125g steak or chicken
125g sweet potato
Protein yogurt with granola



-509 cal. 51g protein



Meal 4
125g lean mince
2x thins
1 Serving of light cheese



-455 calories. 37g protein



Meal 5
100g Protein pasta
125g lean mince
1/4 pasta sauce
50g vegetables
1 serving of light cheese

-514 cal. 50g protein


Meal 6
Serve of rolled oats
1 scoop protein powder
1 serve Frozen fruit



Training:
Monday - Push

DB Flat Bench Press – 4 × 6–10 reps

Incline DB Press – 3 × 8–12 reps

Cable Fly – 3 × 8-12 reps

Seated DB Shoulder Press – 3 × 6–10 reps

DB Lateral Raises – 3 × 8-12 reps

Tricep straight bar Pushdown – 3 × 10–12 reps

Abs - 3 x 8-12 reps



Tuesday - Pull

Lat Pulldown – 4 × 8-10 reps

Seated Cable Row – 3 × 8–12 reps

Chest Supported Machine Row – 3 × 8–12 reps

Rear Delt Fly – 3 × 8-12 reps

DB shrugs 3 x 8-12 reps

DB Bicep Curl – 3 × 8–12 reps

Hammer Curl – 3 × 10–12 reps



Wednesday - Legs

Leg Press – 4 × 8–10 reps

RDL – 3 × 8–12 reps

Hamstring Curl – 3 × 10–12 reps

Leg Extension – 3 × 10–12 reps

Calf Raises – 4 × 10–15 reps

Abs 3x 12-15 reps



Thursday -

Rest/cardio



Friday - Upper

Incline DB – 3 × 8–12 reps

Cable flies - 3 x 8-10 reps

Lat Pulldown (different grip) – 3 × 8–12 reps

Machine Row – 3 × 8–12 reps

DB Lateral Raises – 3 × 10-12 reps

DB front raises - 3 x 8-10 reps

Shrugs - 3 x 10-15 reps

Superset:

Cable Curl – 3 × 10–12 reps

Triceps Rope Pushdown – 2 × 10–12 reps

Overhead cable triceps extension — 2–3 sets × 12–15

incline DB curls — 3 × 10–12 rep


Saturday - Legs

Leg extension - 3 x 10-12 reps

Seated hamstring extension - 3 x 10-12 reps

Lunges - 3 x 10-12 reps

Squats - 3 x 8-10 reps

Calves - 3 x 10-15 reps



Sunday

Rest/cardio




Background:

Study full time, and work part time in construction.
Have been working out since I was 15, begin at 90kg (chubby teen) and dropped down to 65kg, from that I bulked up to 80kg then introduced peds which at my heaviest I would sit around 90kg on 8-9% BF. Recently had 6 months off the gym due to unexpected personal things coming up, and a bad knee injury, plus went down quite a dark depressive state but have been back at it now for 11 solid weeks.


I Have cycled 4 times prior to this, my last being 1.5 years ago. I’ve found myself usually quite a good (hyper) responder and typically yield high test levels from medium dosage, so will assess dosages during from blood results.

Unfortunately never had original bloods until post my first round which had my test at 330. Always someone who felt the effects of low levels though, which I am considering staying on TRT after this round since my latest bloods.


I mainly followed the typical bro split of muscle groups once per week and neglected ab work. I go through phases of Good dieting and bad but must admit have replied on mass gainers for some time to help with the extra calories but I do want to have them completely phased out and eating proper meals.

This will be the first time implementing this training split. So please let me know if anything looks wrong


Look forward to keeping you all updated

@Gold Standard Labs @LH5515

It's very important that you are consistent. That's how you build a strong body. You definitely look raw in your pictures but you will improve. @Wildchild327

 

[Wildchild327]

It's very important that you are consistent. That's how you build a strong body. You definitely look raw in your pictures but you will improve. @Wildchild327

Very true! Unfortunately my 6 month break and lack of consuming enough calories I definitely softened out. Keen to improve and maintain a good solid physique

Definitely good being held accountable on the log, very motivating!

 

[ROIDDERS]

Very true! Unfortunately my 6 month break and lack of consuming enough calories I definitely softened out. Keen to improve and maintain a good solid physique

Definitely good being held accountable on the log, very motivating!

Don't worry as you get older, things will come into shape. You just have to train your body.

 

[Ulter]

recent blood and body scan. May 1st.

@Wildchild327 seems like you're doing everything right so far. Now it's all about being dedicated to this. You can definitely get some great results. I believe in you.

 

[2Thick]

I would usually pin 2x a week, but found to have very high and low spikes, causing acne,mood issues etc. I would also find e2 hard to manage without an AI being used

This time around I thought I would try and experiment with daily pins to avoid spiking e2, and keep in more rhythm with the bodies ‘natural’ release (just obviously way more than natural)

This was 2 past cycles bloods (few years ago now) I was running 350 test e, 200deca
Other blood is 400 test e, 300 deca

I see a lot of guys doing the whole daily pin thing. I'm not sure if there's ironclad evidence that it truly makes a difference. At the end of the day, it makes a difference initially, but over time, once it reaches peak concentration in the body, it's not going to matter. @Wildchild327

 

[Wildchild327]

Training:Rest day

45 minutes of treadmill

Didn’t track steps- will from tomorrow with my watch


Meal 1: 6:45am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g (roughly) corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 3: 1pm
150g chicken
200g rice
Broccoli/veg mix

-61g carbs, 6g fat, 53g protein
=534 calories


Meal 4:30pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g (roughly) corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories



Meal 5: 7:30
125g chicken
200g rice
Vegetables

62g carbs, 5g fat, 45g protein
=494 calories


additions:
farmers union ice coffee (protein one)


-3175 calories

320g carbs
69g fat
290g protein

(Not including the small amounts of oil used for meals)

I usually try to aim for roughly 60g carbs and 45-50g protein per meal



Little off with the ratios today but will be fine tuning during the week, mainly just trying to get meals down currently. Needing to add more fats, carbs and lower the protein intake a bit.


Current Supplements
10g creatine
Fish oil - 3000mg omega 3
Vitamin d3 -1000iu (one capsule)
Super magnesium (it’s a 6 form one I currently have) - 1 tablet a day 300mg total magnesium

Need to buy a multivitamin, is there anything else you guys can recommend adding into the supplement stack? First time trying to properly utilise vitamins etc. honestly, my first time being genuinely health conscious throughout.




Tomorrow’s upper body day, will post full workout after gym in the morning

 

[Wildchild327]

I see a lot of guys doing the whole daily pin thing. I'm not sure if there's ironclad evidence that it truly makes a difference. At the end of the day, it makes a difference initially, but over time, once it reaches peak concentration in the body, it's not going to matter. @Wildchild327

Yes that’s very true to be honest! I might reassess during this round if I’m not noticing much difference aside from the annoyance of daily pins

 

[Wildchild327]

@Wildchild327 seems like you're doing everything right so far. Now it's all about being dedicated to this. You can definitely get some great results. I believe in you.

Thank you, this log has already started making me hold myself more accountable. Glad I came across this beautiful community for the extra encouragement

 

[Wildchild327]

Todays workout


Upper

Incline DB bench
22.5kg/12
25kg/12
27.5kg/10
30kg/6

DB flies
10kg/12
12.5kg/12
12.5kg/12

Lat pull down
40kg/12
45kg/12
50kg/9

Machine row
20kg/12
25kg/12
30kg/7

Db Shoulder press
17.5kg/12
22.5kg/12
25kg/9



Superset

Front raises
6kg/12
7kg/12
8kg/12

Side raises
5kg/12
6kg/12
6kg/11


Superset:

DB Curls
10kg/12
12.5kg/12
15kg/8

V bar push down
40kg/12
50kg/12
60kg/10

Hammer curls
12.5kg/12
15kg/12
15kg/10

Single arm tricep extensions
10kg/12
15kg/12
20kg/10

 

[LevButlerov]

Todays workout


Upper

Incline DB bench
22.5kg/12
25kg/12
27.5kg/10
30kg/6

DB flies
10kg/12
12.5kg/12
12.5kg/12

Lat pull down
40kg/12
45kg/12
50kg/9

Machine row
20kg/12
25kg/12
30kg/7

Db Shoulder press
17.5kg/12
22.5kg/12
25kg/9



Superset

Front raises
6kg/12
7kg/12
8kg/12

Side raises
5kg/12
6kg/12
6kg/11


Superset:

DB Curls
10kg/12
12.5kg/12
15kg/8

V bar push down
40kg/12
50kg/12
60kg/10

Hammer curls
12.5kg/12
15kg/12
15kg/10

Single arm tricep extensions
10kg/12
15kg/12
20kg/10

good day today db curls and hammers superset it

 

[2Thick]

Yes that’s very true to be honest! I might reassess during this round if I’m not noticing much difference aside from the annoyance of daily pins

Definitely reassess always. That's what we have to do.

 

[Ulter]

Thank you, this log has already started making me hold myself more accountable. Glad I came across this beautiful community for the extra encouragement

That encouragement goes a long way. And you inspire us as well.

 

[Wildchild327]

Today’s meal

Meal 1: 7:15am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
200g white rice
100g chicken breast
Handful of veg

-56g carbs, 5g fat, 43g protein
=459 calories


Meal 3: 1pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g (roughly) corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 4: 4pm
Youfood chilli con carne meal

-57g carbs, 12g fat, 22g protein
=439 calories


Meal 5: 7:30pm
150g chicken breast
200g white rice
Handful veg mix

-61g carbs, 6g fat, 53g protein
=534 calories


Additions:
1 banana
1 ice coffee (again)

61g carbs, 10.4 fat, 37.5g protein
=463 calories


Total
-3116 calories
345 carbs, 70.4 fat, 258g protein

 

[LH5515]

Today’s meal

Meal 1: 7:15am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
200g white rice
100g chicken breast
Handful of veg

-56g carbs, 5g fat, 43g protein
=459 calories


Meal 3: 1pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g (roughly) corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 4: 4pm
Youfood chilli con carne meal

-57g carbs, 12g fat, 22g protein
=439 calories


Meal 5: 7:30pm
150g chicken breast
200g white rice
Handful veg mix

-61g carbs, 6g fat, 53g protein
=534 calories


Additions:
1 banana
1 ice coffee (again)

61g carbs, 10.4 fat, 37.5g protein
=463 calories


Total
-3116 calories
345 carbs, 70.4 fat, 258g protein

Solid day brother!! @LevButlerov loves some food porn! Thrown up some pics of your meals next time

Excellent start to the log

 

[Tiger Salman Khan]

Today’s meal

Meal 1: 7:15am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
200g white rice
100g chicken breast
Handful of veg

-56g carbs, 5g fat, 43g protein
=459 calories


Meal 3: 1pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g (roughly) corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 4: 4pm
Youfood chilli con carne meal

-57g carbs, 12g fat, 22g protein
=439 calories


Meal 5: 7:30pm
150g chicken breast
200g white rice
Handful veg mix

-61g carbs, 6g fat, 53g protein
=534 calories


Additions:
1 banana
1 ice coffee (again)

61g carbs, 10.4 fat, 37.5g protein
=463 calories


Total
-3116 calories
345 carbs, 70.4 fat, 258g protein

@Wildchild327 Legit updates....keep it up......

 

[LevButlerov]

Solid day brother!! @LevButlerov loves some food porn! Thrown up some pics of your meals next time

Excellent start to the log

I do love food porn lol

 

[LevButlerov]

Today’s meal

Meal 1: 7:15am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
200g white rice
100g chicken breast
Handful of veg

-56g carbs, 5g fat, 43g protein
=459 calories


Meal 3: 1pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g (roughly) corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 4: 4pm
Youfood chilli con carne meal

-57g carbs, 12g fat, 22g protein
=439 calories


Meal 5: 7:30pm
150g chicken breast
200g white rice
Handful veg mix

-61g carbs, 6g fat, 53g protein
=534 calories


Additions:
1 banana
1 ice coffee (again)

61g carbs, 10.4 fat, 37.5g protein
=463 calories


Total
-3116 calories
345 carbs, 70.4 fat, 258g protein

good macros I would add some fats to meal 5 at least 1/2 avocado @Wildchild327

 

[Wildchild327]

Training:
No training today, quite a busy day so went on the treadmill for 30 minutes tonight. Should have been lower body day, but will be swapping tomorrow’s rest day with lower instead



Today’s meal

Meal 1: 6:30am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 3: 1:30pm
150g chicken breast
200g white rice
veg mix

-61g carbs, 6g fat, 53g protein
=534 calories



Meal 4: 5pm
150g lean mince
200g white potatoes
Small amount of Broccoli, onion and capsicum
150g chobani protein yogurt

48.3g carbs, 8g fat, 50.5g protein
-467 calories



Meal 5: 7:30pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Additions
1 banana
1 ice coffee (again)

61g carbs, 10.4 fat, 37.5g protein
=463 calories


Total
3264 calories
340.3g carbs, 72.4g fat, 294g protein




Already noticing the trend of wasting calories with the ice coffees, especially with throwing my macros out. After tomorrows foodshop, will be adding a nighttime dessert type 6th meal of an overnight oat type food and purely only consume foods no liquid calories at all!

 

[Wildchild327]

Solid day brother!! @LevButlerov loves some food porn! Thrown up some pics of your meals next time

Excellent start to the log

I do love food porn lol

Thank you brother!
I’ll chuck up a full day of eating food porn tomorrow

 

[Wildchild327]

good macros I would add some fats to meal 5 at least 1/2 avocado @Wildchild327

I’ll add avocados to tomorrows foodshop! Thanks brother

 

[LevButlerov]

I’ll add avocados to tomorrows foodshop! Thanks brother

perfect

 

[LevButlerov]

Training:
No training today, quite a busy day so went on the treadmill for 30 minutes tonight. Should have been lower body day, but will be swapping tomorrow’s rest day with lower instead



Today’s meal

Meal 1: 6:30am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 3: 1:30pm
150g chicken breast
200g white rice
veg mix

-61g carbs, 6g fat, 53g protein
=534 calories



Meal 4: 5pm
150g lean mince
200g white potatoes
Small amount of Broccoli, onion and capsicum
150g chobani protein yogurt

48.3g carbs, 8g fat, 50.5g protein
-467 calories



Meal 5: 7:30pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Additions
1 banana
1 ice coffee (again)

61g carbs, 10.4 fat, 37.5g protein
=463 calories


Total
3264 calories
340.3g carbs, 72.4g fat, 294g protein




Already noticing the trend of wasting calories with the ice coffees, especially with throwing my macros out. After tomorrows foodshop, will be adding a nighttime dessert type 6th meal of an overnight oat type food and purely only consume foods no liquid calories at all!

no training but good macros almost 300 protein you killing it!

 

[LH5515]

Training:
No training today, quite a busy day so went on the treadmill for 30 minutes tonight. Should have been lower body day, but will be swapping tomorrow’s rest day with lower instead



Today’s meal

Meal 1: 6:30am
3 large whole eggs
2 egg white
2 piece of multigrain bread
Serving of butter
160g Greek protein yogurt

50g carbs, 24g fat, 50g protein
=642 calories


Meal 2: 10am
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Meal 3: 1:30pm
150g chicken breast
200g white rice
veg mix

-61g carbs, 6g fat, 53g protein
=534 calories



Meal 4: 5pm
150g lean mince
200g white potatoes
Small amount of Broccoli, onion and capsicum
150g chobani protein yogurt

48.3g carbs, 8g fat, 50.5g protein
-467 calories



Meal 5: 7:30pm
Protein Pasta 100g
125g lean mince
1/4 pasta sauce
40g corn, carrot, peas

60g carbs, 12g fat, 53g protein
=579 calories


Additions
1 banana
1 ice coffee (again)

61g carbs, 10.4 fat, 37.5g protein
=463 calories


Total
3264 calories
340.3g carbs, 72.4g fat, 294g protein




Already noticing the trend of wasting calories with the ice coffees, especially with throwing my macros out. After tomorrows foodshop, will be adding a nighttime dessert type 6th meal of an overnight oat type food and purely only consume foods no liquid calories at all!

Solid brother. liquid cals are golden if you need to increase your caloric intake and physically can't eat anymore food. Otherwise, would substitute for more wholefoods 100%.

300g protein is massive. Could look to shift some of these cals to more carbs to better fuel energy and workouts. At your current BW, 200-220g P would be more than enough. Similarly with fats. Lean bulk id try to keep fats 50-60g.

3200kCal - 240P 55F 440C would be my suggestion. But whatever you do, keep food and macros consistent for at least 2 weeks. Record data and reassess.

 

[Wildchild327]

Unfortunately ended up extremely busy yesterday and made logging hard. Back at it 100% today onwards

Feeling stronger this week from proper hydration and nutrition, very keen to watch the numbers go up as weeks progress and the gear hits my system!

Training: Push

Flat DB bench
25kg/12
27.5kg/12
32.5kg/10
35kg/4 (dropset)

Incline DB bench
20kg/12
22.5kg/10
22.5kg/10

Machine Flies
39kg/12
44kg/12
54kg/11

Seated DB shoulder press
20kg/12
22.5kg/9
22.5kg/6. Dropset 12.5kg/6

Side lateral raises
6kg/12
7kg/12
8kg/12

V bar Tricep push downs
45kg/12
55kg/12
60kg/8 dropset

 

[Wildchild327]

Solid brother. liquid cals are golden if you need to increase your caloric intake and physically can't eat anymore food. Otherwise, would substitute for more wholefoods 100%.

300g protein is massive. Could look to shift some of these cals to more carbs to better fuel energy and workouts. At your current BW, 200-220g P would be more than enough. Similarly with fats. Lean bulk id try to keep fats 50-60g.

3200kCal - 240P 55F 440C would be my suggestion. But whatever you do, keep food and macros consistent for at least 2 weeks. Record data and reassess.

Thanks brother! Absolutely agree with you, do you have any tips of easy to get down carbs? for some reason the carbs are what I struggle to down

Will start aiming for around those macros. First weekly Weigh in tomorrow morning, I’ll upload the progress!

 

[bigKO1]

nfortunately ended up extremely busy yesterday and made logging hard. Back at it 100% today onwards

Feeling stronger this week from proper hydration and nutrition, very keen to watch the numbers go up as weeks progress and the gear hits my system!

Training: Push

Flat DB bench
25kg/12
27.5kg/12
32.5kg/10
35kg/4 (dropset)

Incline DB bench
20kg/12
22.5kg/10
22.5kg/10

Machine Flies
39kg/12
44kg/12
54kg/11

Seated DB shoulder press
20kg/12
22.5kg/9
22.5kg/6. Dropset 12.5kg/6

Side lateral raises
6kg/12
7kg/12
8kg/12

V bar Tricep push downs
45kg/12
55kg/12
60kg/8 dropset

Nice session, you look great from your last cycle judging by the pics, will be following along on this one.

 

[bigKO1]

do you have any tips of easy to get down carbs?

Juice can be an easy one. Good quality fruit juice gives you a lot of carbs along with Vitamins etc.

 

[Wildchild327]

Nice session, you look great from your last cycle judging by the pics, will be following along on this one.

Thank you brother, I appreciate it. Very keen to return to that state and out do it this time properly locked in this cycle!

 

[LH5515]

Juice can be an easy one. Good quality fruit juice gives you a lot of carbs along with Vitamins etc.

@Wildchild327 agree with brother @bigKO1

This is when liquid calories come in handy. Powerade also.

Let’s chat more when we catch up for that sesson

 

[bigKO1]

Thank you brother, I appreciate it. Very keen to return to that state and out do it this time properly locked in this cycle!

Love it!

 

[Wildchild327]

@Wildchild327 agree with brother @bigKO1

This is when liquid calories come in handy. Powerade also.

Let’s chat more when we catch up for that sesson

Amazing, looking forward to it big man!

 

[LevButlerov]

Unfortunately ended up extremely busy yesterday and made logging hard. Back at it 100% today onwards

Feeling stronger this week from proper hydration and nutrition, very keen to watch the numbers go up as weeks progress and the gear hits my system!

Training: Push

Flat DB bench
25kg/12
27.5kg/12
32.5kg/10
35kg/4 (dropset)

Incline DB bench
20kg/12
22.5kg/10
22.5kg/10

Machine Flies
39kg/12
44kg/12
54kg/11

Seated DB shoulder press
20kg/12
22.5kg/9
22.5kg/6. Dropset 12.5kg/6

Side lateral raises
6kg/12
7kg/12
8kg/12

V bar Tricep push downs
45kg/12
55kg/12
60kg/8 dropset

strong incline db bench pushing it hard

 

[Wildchild327]

Weekly weigh in - 75.85kg (750g up)
Good to see finally fueling and hydrating my body enough to start creeping my weight up


Training:
Pull

Lat pulldown
35kg/12
40kg/12
45kg/12
50kg/7. Dropset

Seated cable row
40kg/12
45kg/12
50kg/12. Dropset 25kg/12

Reverse cable Flies
34kg/12
39kg/12
44kg/9. Dropset 25kg/12

Machine row
20kg/12
25kg/12
30kg/9. Dropset 10kg/12

DB Shrugs
15kg/12
17.5kg/12
20kg/12. Superset

DB Curls
10kg/12
12.5kg/12
12.5/12

DB Hammer
10kg/12
12.5kg/12
12.5kg/12


Meals:

Busy day today but still managed to at least hit macros across 4 meals instead of my usual 5. I am Beginning to shift macro ratios around, Within the next day or 2 will aim for better ratios/cal per meal, mainly slightly lower daily fat, and some extra carbs each day.


Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories


Meal 2: 11am
230g Apple/BC juice
250g white rice
150g chicken breast
40-50g vegetables
103g carbs, 13g fat, 54g protein
-767 calories


Meal 3: 2:30
200g rice
150g chicken breast
40-50g vegetables
-75g carbs, 12g fat, 54g protein
=646 calories


Meal 4: 7pm
150g lean mince
200g white potatoes
Small amount of Broccoli and capsicum
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories


Additions
2 large bananas
Ice coffee


Total
387g carbs, 75g fat, 251.50g protein
=3295 calores

 

[Wildchild327]

Have also began to pin EOD instead of daily also

 

[LevButlerov]

Weekly weigh in - 75.85kg (750g up)
Good to see finally fueling and hydrating my body enough to start creeping my weight up


Training:
Pull

Lat pulldown
35kg/12
40kg/12
45kg/12
50kg/7. Dropset

Seated cable row
40kg/12
45kg/12
50kg/12. Dropset 25kg/12

Reverse cable Flies
34kg/12
39kg/12
44kg/9. Dropset 25kg/12

Machine row
20kg/12
25kg/12
30kg/9. Dropset 10kg/12

DB Shrugs
15kg/12
17.5kg/12
20kg/12. Superset

DB Curls
10kg/12
12.5kg/12
12.5/12

DB Hammer
10kg/12
12.5kg/12
12.5kg/12


Meals:

Busy day today but still managed to at least hit macros across 4 meals instead of my usual 5. I am Beginning to shift macro ratios around, Within the next day or 2 will aim for better ratios/cal per meal, mainly slightly lower daily fat, and some extra carbs each day.


Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories


Meal 2: 11am
230g Apple/BC juice
250g white rice
150g chicken breast
40-50g vegetables
103g carbs, 13g fat, 54g protein
-767 calories


Meal 3: 2:30
200g rice
150g chicken breast
40-50g vegetables
-75g carbs, 12g fat, 54g protein
=646 calories


Meal 4: 7pm
150g lean mince
200g white potatoes
Small amount of Broccoli and capsicum
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories


Additions
2 large bananas
Ice coffee


Total
387g carbs, 75g fat, 251.50g protein
=3295 calores

good 50s on lat pulls
251 protein! keep it high towards 280

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

 

[LevButlerov]

Have also began to pin EOD instead of daily also

perfect

 

[Wildchild327]

good 50s on lat pulls
251 protein! keep it high towards 280

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

Thank you bro, Thinking I’ll grab some protein powder, and make a 6th meal as a dessert with oats, scoop of protein and some berries mixed in!

 

[waggat]

Weekly weigh in - 75.85kg (750g up)
Good to see finally fueling and hydrating my body enough to start creeping my weight up


Training:
Pull

Lat pulldown
35kg/12
40kg/12
45kg/12
50kg/7. Dropset

Seated cable row
40kg/12
45kg/12
50kg/12. Dropset 25kg/12

Reverse cable Flies
34kg/12
39kg/12
44kg/9. Dropset 25kg/12

Machine row
20kg/12
25kg/12
30kg/9. Dropset 10kg/12

DB Shrugs
15kg/12
17.5kg/12
20kg/12. Superset

DB Curls
10kg/12
12.5kg/12
12.5/12

DB Hammer
10kg/12
12.5kg/12
12.5kg/12


Meals:

Busy day today but still managed to at least hit macros across 4 meals instead of my usual 5. I am Beginning to shift macro ratios around, Within the next day or 2 will aim for better ratios/cal per meal, mainly slightly lower daily fat, and some extra carbs each day.


Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories


Meal 2: 11am
230g Apple/BC juice
250g white rice
150g chicken breast
40-50g vegetables
103g carbs, 13g fat, 54g protein
-767 calories


Meal 3: 2:30
200g rice
150g chicken breast
40-50g vegetables
-75g carbs, 12g fat, 54g protein
=646 calories


Meal 4: 7pm
150g lean mince
200g white potatoes
Small amount of Broccoli and capsicum
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories


Additions
2 large bananas
Ice coffee


Total
387g carbs, 75g fat, 251.50g protein
=3295 calores

Hey mate, just went back and caught up on your log.

Looks like your training and diet are pretty dialled in.

I like the PPL + UL. The sessions are mostly good in terms of exercises and volume. I just think you are doing too much on the upper day.

What happened between your photos from 1.5 years ago and now? Did you stop training or something?

 

[LevButlerov]

Thank you bro, Thinking I’ll grab some protein powder, and make a 6th meal as a dessert with oats, scoop of protein and some berries mixed in!

perfect lets do it

 

[Grumpy]

Good training and meals

 

[Wildchild327]

Hey mate, just went back and caught up on your log.

Looks like your training and diet are pretty dialled in.

I like the PPL + UL. The sessions are mostly good in terms of exercises and volume. I just think you are doing too much on the upper day.

What happened between your photos from 1.5 years ago and now? Did you stop training or something?

Thank you brother. Would you recommend dropping 1-2 exercises for upper day?

I ended up having 6-7 months off the gym due to a knee injury and some home life stuff, it was the first time In 12 years i lost focus. completely ruined my diet, barely ate and what I did eat Wasn’t proper nutritious. So I gained a bit of fat. Spent 11 weeks back the gym focusing on rebuilding from scratch, cut down about 3-4kg in that time so I was sub 15% BF to begin my round

I still kick myself for having the time off

 

[waggat]

Thank you brother. Would you recommend dropping 1-2 exercises for upper day?

I ended up having 6-7 months off the gym due to a knee injury and some home life stuff, it was the first time In 12 years i lost focus. completely ruined my diet, barely ate and what I did eat Wasn’t proper nutritious. So I gained a bit of fat. Spent 11 weeks back the gym focusing on rebuilding from scratch, cut down about 3-4kg in that time so I was sub 15% BF to begin my round

I still kick myself for having the time off

All good mate. Easier to get back to a certain level than get there in the first place. You looked jacked back then!

Re the upper day, you've got the following:

2 x chest
2 x back
1 x shoulder
2 x shoulder raises
2 x bi
2 x tri

The minimum I would do is:

Drop the front raises (you have the shoulder press already). If you want the front raises, you could replace the shoulder press on push day with them.

Drop one each of bi and tri (you have other arm work on the push and pull days).

 

[Wildchild327]

All good mate. Easier to get back to a certain level than get there in the first place. You looked jacked back then!

Re the upper day, you've got the following:

2 x chest
2 x back
1 x shoulder
2 x shoulder raises
2 x bi
2 x tri

The minimum I would do is:

Drop the front raises (you have the shoulder press already). If you want the front raises, you could replace the shoulder press on push day with them.

Drop one each of bi and tri (you have other arm work on the push and pull days).

That’s very true bro. I appreciate that! Confidence definitely went down as I shrunk. Very keen to surpass my last good physique, and keep it!

Sounds good, I will implement dropping those!

 

[LH5515]

Weekly weigh in - 75.85kg (750g up)
Good to see finally fueling and hydrating my body enough to start creeping my weight up


Training:
Pull

Lat pulldown
35kg/12
40kg/12
45kg/12
50kg/7. Dropset

Seated cable row
40kg/12
45kg/12
50kg/12. Dropset 25kg/12

Reverse cable Flies
34kg/12
39kg/12
44kg/9. Dropset 25kg/12

Machine row
20kg/12
25kg/12
30kg/9. Dropset 10kg/12

DB Shrugs
15kg/12
17.5kg/12
20kg/12. Superset

DB Curls
10kg/12
12.5kg/12
12.5/12

DB Hammer
10kg/12
12.5kg/12
12.5kg/12


Meals:

Busy day today but still managed to at least hit macros across 4 meals instead of my usual 5. I am Beginning to shift macro ratios around, Within the next day or 2 will aim for better ratios/cal per meal, mainly slightly lower daily fat, and some extra carbs each day.


Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories


Meal 2: 11am
230g Apple/BC juice
250g white rice
150g chicken breast
40-50g vegetables
103g carbs, 13g fat, 54g protein
-767 calories


Meal 3: 2:30
200g rice
150g chicken breast
40-50g vegetables
-75g carbs, 12g fat, 54g protein
=646 calories


Meal 4: 7pm
150g lean mince
200g white potatoes
Small amount of Broccoli and capsicum
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories


Additions
2 large bananas
Ice coffee


Total
387g carbs, 75g fat, 251.50g protein
=3295 calores

Macros look much better man.

Training on point also. I like the exercise selections

 

[LH5515]

That’s very true bro. I appreciate that! Confidence definitely went down as I shrunk. Very keen to surpass my last good physique, and keep it!

Sounds good, I will implement dropping those!

We've all had times out the gym. We've all been through stages where we are "smaller" or "fatter" than we'd like. Thats life. But this is what we love to do, so somehow always gravitate back to the iron jungle!

Agree with brother @waggat - lower the volume slightly on the upper day. You can start by following his suggestions (they are good).. as you progress, i'd stick to 1 exercise per body part, and add a second to those that may need a little more "love".

 

[Wildchild327]

We've all had times out the gym. We've all been through stages where we are "smaller" or "fatter" than we'd like. Thats life. But this is what we love to do, so somehow always gravitate back to the iron jungle!

Agree with brother @waggat - lower the volume slightly on the upper day. You can start by following his suggestions (they are good).. as you progress, i'd stick to 1 exercise per body part, and add a second to those that may need a little more "love".

The one good thing from the break, is the spark comes back so much harder!

Perfect, will do bro

 

[Wildchild327]

Training: legs

Leg press
120kg/12
160kg/12
200kg/12
200kg/8. Dropset 80kg/12

Db RDL
15kg/12
17.5kg/12
20kg/12

Seated hammy curl
25kg/12
30kg/12
35kg/12


Quad extension
25kg/12
35kg/12
50kg/12


Seated calf raise
20kg/12
40kg/12
40kg/12


Meals:

Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories

Meal 2: 10:30am
230g Apple/BC juice
250g white rice
150g chicken breast
40-50g vegetables
103g carbs, 13g fat, 54g protein
-767 calories

Meal 3: 2pm
150g lean mince
200g white potatoes
Small amount of Broccoli
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories

Meal 4: 5pm
200g rice
150g chicken breast
40-50g vegetables
-75g carbs, 12g fat, 54g protein
=646 calories

Meal 5 : 7:30pm
150g lean mince
200g white potatoes
Small amount of veg
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories


Additions
1 banana

Total
378.4g carbs, 72.4g fat, 263g protein
=3173 cal

 

[LH5515]

Training: legs

Leg press
120kg/12
160kg/12
200kg/12
200kg/8. Dropset 80kg/12

Db RDL
15kg/12
17.5kg/12
20kg/12

Seated hammy curl
25kg/12
30kg/12
35kg/12


Quad extension
25kg/12
35kg/12
50kg/12


Seated calf raise
20kg/12
40kg/12
40kg/12


Meals:

Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories

Meal 2: 10:30am
230g Apple/BC juice
250g white rice
150g chicken breast
40-50g vegetables
103g carbs, 13g fat, 54g protein
-767 calories

Meal 3: 2pm
150g lean mince
200g white potatoes
Small amount of Broccoli
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories

Meal 4: 5pm
200g rice
150g chicken breast
40-50g vegetables
-75g carbs, 12g fat, 54g protein
=646 calories

Meal 5 : 7:30pm
150g lean mince
200g white potatoes
Small amount of veg
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories


Additions
1 banana

Total
378.4g carbs, 72.4g fat, 263g protein
=3173 cal

Now we are looking good brother

 

[LevButlerov]

Training: legs

Leg press
120kg/12
160kg/12
200kg/12
200kg/8. Dropset 80kg/12

Db RDL
15kg/12
17.5kg/12
20kg/12

Seated hammy curl
25kg/12
30kg/12
35kg/12


Quad extension
25kg/12
35kg/12
50kg/12


Seated calf raise
20kg/12
40kg/12
40kg/12


Meals:

Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories

Meal 2: 10:30am
230g Apple/BC juice
250g white rice
150g chicken breast
40-50g vegetables
103g carbs, 13g fat, 54g protein
-767 calories

Meal 3: 2pm
150g lean mince
200g white potatoes
Small amount of Broccoli
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories

Meal 4: 5pm
200g rice
150g chicken breast
40-50g vegetables
-75g carbs, 12g fat, 54g protein
=646 calories

Meal 5 : 7:30pm
150g lean mince
200g white potatoes
Small amount of veg
150g chobani protein yogurt
48.3g carbs, 8g fat, 50.5g protein
-467 calories


Additions
1 banana

Total
378.4g carbs, 72.4g fat, 263g protein
=3173 cal

eating much bigger and pumping hard love it!

 

[Wildchild327]

Yesterday - no training(rest day), 30 minutes cardio.

Same calories!

 

[Wildchild327]

Training: upper

Pushed hard today, each lift increased since last week 5kg or so. Feeling great today!

Incline db chest press
25kg/12
27.5kg/12
30kg/11
32.5kg/5. Dropset 15/8

Db flies
12.5/12
12.5kg/12
15kg/10

Lat pull down
45kg/12
50kg/12
55kg/7. Dropset

Machine row
20kg/12
30kg/9
30kg/7 dropset


Db Shoulder press
22.5kg/12
25kg/12
27.5kg/6. Dropset


Db Shrugs
20kg/12
22.5kg/12
25kg/12


Db bicep Curls
12.5kg/12
15kg/12
15kg/8. Dropset


W bar push downs
40kg/12
55kg/10
65/10. Dropset

 

[LevButlerov]

Training: upper

Pushed hard today, each lift increased since last week 5kg or so. Feeling great today!

Incline db chest press
25kg/12
27.5kg/12
30kg/11
32.5kg/5. Dropset 15/8

Db flies
12.5/12
12.5kg/12
15kg/10

Lat pull down
45kg/12
50kg/12
55kg/7. Dropset

Machine row
20kg/12
30kg/9
30kg/7 dropset


Db Shoulder press
22.5kg/12
25kg/12
27.5kg/6. Dropset


Db Shrugs
20kg/12
22.5kg/12
25kg/12


Db bicep Curls
12.5kg/12
15kg/12
15kg/8. Dropset


W bar push downs
40kg/12
55kg/10
65/10. Dropset

good ab shot from the side and arms looking big I can tell the shoulder press pumped you up! @Wildchild327

Yesterday - no training(rest day), 30 minutes cardio.

Same calories!

always good to have rest!

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

 

[Wildchild327]

good ab shot from the side and arms looking big I can tell the shoulder press pumped you up! @Wildchild327

always good to have rest!

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

Thank you bro, definitely did haha! Feeing really good since really pushing to hit macros!

 

[LevButlerov]

Thank you bro, definitely did haha! Feeing really good since really pushing to hit macros!

push it hard

 

[Grumpy]

Great training 5kg increase is good work

 

[Trenhead3cc]

always a good feeling increasing those weights

 

[waggat]

Training: upper

Pushed hard today, each lift increased since last week 5kg or so. Feeling great today!

Incline db chest press
25kg/12
27.5kg/12
30kg/11
32.5kg/5. Dropset 15/8

Db flies
12.5/12
12.5kg/12
15kg/10

Lat pull down
45kg/12
50kg/12
55kg/7. Dropset

Machine row
20kg/12
30kg/9
30kg/7 dropset


Db Shoulder press
22.5kg/12
25kg/12
27.5kg/6. Dropset


Db Shrugs
20kg/12
22.5kg/12
25kg/12


Db bicep Curls
12.5kg/12
15kg/12
15kg/8. Dropset


W bar push downs
40kg/12
55kg/10
65/10. Dropset

Nice workout mate. Good balance of exercises for an upper day. Just be careful with the dropsets. They are pretty taxing, particularly when done on compound exercises. If you start to struggle with fatigue/recovery I'd be ditching them.

Arms and shoulders looking awesome in the photos.

 

[Wildchild327]

Training:
Lower

Squats
40kg/12
60kg/12
80kg/10
80kg/9

Db Lunges
15kg/12
17.5kg/12
20kg/12


Quad extension
40kg/12
50kg/12
55kg/12


Hammy curl
25kg/12
30kg/12
35kg/10

Seated Calves
20kg/12
30kg/12
40kg/12

Food

Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories


Meal 2: 10:30
100g pasta
125g mince
1/4 pasta sauce
200mg apple/BC juice
Veggies
-80g carbs, 11g fat, 53g protein
-631 cal



Meal 3: 2pm
300g potato
150g chicken
veg
-70g carb, 5g fat 52g protein
-517 calories



Meal 4: 5pm
300g potato
150g chicken
veg
-70g carb, 5g fat 52g protein
-517 calories



Meal 5: 7:30pm
100g protein pasta
125g mince
1/4 sauce
Veggies
-57g carbs, 11g fat, 53g protein
-539 calories

Additional
1 banana
About 4g fat from oil cooking meals

Total
264g protein, 66g fat, 381g carb
3168cal

 

[Wildchild327]

Nice workout mate. Good balance of exercises for an upper day. Just be careful with the dropsets. They are pretty taxing, particularly when done on compound exercises. If you start to struggle with fatigue/recovery I'd be ditching them.

Arms and shoulders looking awesome in the photos.

Will do bro

Thank you

 

[LevButlerov]

Training:
Lower

Squats
40kg/12
60kg/12
80kg/10
80kg/9

Db Lunges
15kg/12
17.5kg/12
20kg/12


Quad extension
40kg/12
50kg/12
55kg/12


Hammy curl
25kg/12
30kg/12
35kg/10

Seated Calves
20kg/12
30kg/12
40kg/12

Food

Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories


Meal 2: 10:30
100g pasta
125g mince
1/4 pasta sauce
200mg apple/BC juice
Veggies
-80g carbs, 11g fat, 53g protein
-631 cal



Meal 3: 2pm
300g potato
150g chicken
veg
-70g carb, 5g fat 52g protein
-517 calories



Meal 4: 5pm
300g potato
150g chicken
veg
-70g carb, 5g fat 52g protein
-517 calories



Meal 5: 7:30pm
100g protein pasta
125g mince
1/4 sauce
Veggies
-57g carbs, 11g fat, 53g protein
-539 calories

Additional
1 banana
About 4g fat from oil cooking meals

Total
264g protein, 66g fat, 381g carb
3168cal

good training i like the carb level today nice!
squats 80s you're doing it!

 

[LH5515]

Training:
Lower

Squats
40kg/12
60kg/12
80kg/10
80kg/9

Db Lunges
15kg/12
17.5kg/12
20kg/12


Quad extension
40kg/12
50kg/12
55kg/12


Hammy curl
25kg/12
30kg/12
35kg/10

Seated Calves
20kg/12
30kg/12
40kg/12

Food

Meal 1: 7am
3 whole eggs
2 egg whites
2 pieces of whole meal bread /w serve butter
Chobani protein Yogurt and granola
-70g carbs, 31g fat, 54g protein
= 826 calories


Meal 2: 10:30
100g pasta
125g mince
1/4 pasta sauce
200mg apple/BC juice
Veggies
-80g carbs, 11g fat, 53g protein
-631 cal



Meal 3: 2pm
300g potato
150g chicken
veg
-70g carb, 5g fat 52g protein
-517 calories



Meal 4: 5pm
300g potato
150g chicken
veg
-70g carb, 5g fat 52g protein
-517 calories



Meal 5: 7:30pm
100g protein pasta
125g mince
1/4 sauce
Veggies
-57g carbs, 11g fat, 53g protein
-539 calories

Additional
1 banana
About 4g fat from oil cooking meals

Total
264g protein, 66g fat, 381g carb
3168cal

Brother you’ve nailed the nutrition and macro split now

Little excited to see this transformation now provided you stay consistent here. Record your scale weight daily, look at the weekly averages. Bump cals up or down slightly as needed to maintain 200-400g weight increase weekly.

No rush. Less fat accumulation the easier the cut is at the back end of your bulk

 

[Wildchild327]

Brother you’ve nailed the nutrition and macro split now

Little excited to see this transformation now provided you stay consistent here. Record your scale weight daily, look at the weekly averages. Bump cals up or down slightly as needed to maintain 200-400g weight increase weekly.

No rush. Less fat accumulation the easier the cut is at the back end of your bulk

Thank you brother will do

Definitely keen to see how much I grow all locked in!

 

[Wildchild327]

Training yesterday - rest day and same calories


Training Today: good day, solid lifts. up on most lifts either by weight or rep to last week

Push day

Flat db bench
27.5kg/12
30kg/12
35kg/10
37.5kg/5. Dropset


Incline db bench
22.5kg/11
25kg/11
27.5/6. Dropset


Machine flies
44/12
49/12
54/11 dropset.


Seated db shoulder
22.5/12
25/6 (too heavy)
20kg/11


V bar
45/12.
55/11
60/9 dropset



Diet
today I’ve consumed the same as the last 3 days, new meal set coming up tomorrow when meal prepped!

264g protein, 66g fat, 381g carb
3168cal

 

[LH5515]

Solid session brother!

Food consistency really helps if you can continue to eat the same day in and day out!!

 

[LevButlerov]

Training yesterday - rest day and same calories


Training Today: good day, solid lifts. up on most lifts either by weight or rep to last week

Push day

Flat db bench
27.5kg/12
30kg/12
35kg/10
37.5kg/5. Dropset


Incline db bench
22.5kg/11
25kg/11
27.5/6. Dropset


Machine flies
44/12
49/12
54/11 dropset.


Seated db shoulder
22.5/12
25/6 (too heavy)
20kg/11


V bar
45/12.
55/11
60/9 dropset



Diet
today I’ve consumed the same as the last 3 days, new meal set coming up tomorrow when meal prepped!

264g protein, 66g fat, 381g carb
3168cal

solid training day doing well, higher carbs

 

[Wildchild327]

Solid session brother!

Food consistency really helps if you can continue to eat the same day in and day out!!

Absolutely bro, just gonna add some rice in on a meal and less potatoes. Gonna keep the macros identical though

 

[Wildchild327]

Tuesday
Pull day

Latpull down
40kg/12
45kg/12
50kg/12
55kg/6. Dropset


Seated cable row
45kg/12
50kg/12
55kg/6 dropset


Reverse fly
39kg/12
44kg/12
44kg/9 dropset


Machine row
25kg/12
30kg/8 dropset
30/6. Dropset


DB shrugs
17.5kg/12
20kg/12
22.5kg/12


Db curl
12.5kg/12
12.5/12
15kg/8 dropset


Db Hammer
10/12
12.5kg/10
12.5/8 dropset


Wednesday

Lower
Leg press
160kg/12
180kg/12
200kg/12
220kg/7

Db RDL
17.5kg/12
20kg/12
22.5kg/12

Seated hammy curl
30kg/12
30kg/12
35kg/12


Quad extension
35kg/12
45kg/12
55kg/10


Seated calf raise
30kg/12
45kg/12
45kg/12


Thursday (today)
Rest day, 30 minutes cardio

Nutrition: I’ve been continuing on

264g protein, 66g fat, 381g carb
3168cal

Swapping potato for rice at times (keeping numbers the same for awhile to track trends)

Sorry for the delay, smashed with uni assignments and exams keeping on the grind though

 

[LevButlerov]

Tuesday
Pull day

Latpull down
40kg/12
45kg/12
50kg/12
55kg/6. Dropset


Seated cable row
45kg/12
50kg/12
55kg/6 dropset


Reverse fly
39kg/12
44kg/12
44kg/9 dropset


Machine row
25kg/12
30kg/8 dropset
30/6. Dropset


DB shrugs
17.5kg/12
20kg/12
22.5kg/12


Db curl
12.5kg/12
12.5/12
15kg/8 dropset


Db Hammer
10/12
12.5kg/10
12.5/8 dropset


Wednesday

Lower
Leg press
160kg/12
180kg/12
200kg/12
220kg/7

Db RDL
17.5kg/12
20kg/12
22.5kg/12

Seated hammy curl
30kg/12
30kg/12
35kg/12


Quad extension
35kg/12
45kg/12
55kg/10


Seated calf raise
30kg/12
45kg/12
45kg/12


Thursday (today)
Rest day, 30 minutes cardio

Nutrition: I’ve been continuing on

264g protein, 66g fat, 381g carb
3168cal

Swapping potato for rice at times (keeping numbers the same for awhile to track trends)

Sorry for the delay, smashed with uni assignments and exams keeping on the grind though

I like lat pull with the drop set, you're pushing it hard and rice swap is perfect

 

[Wildchild327]

Busy week last week sorry. Still on the grind, Back on par for daily progress uploads now.


Friday
Upper

Incline db chest press
27.5/12
30/12
32.5/10
35/5. Dropset 17.5/8


Db flies
12.5/12
12.5/12
15/12


Lat pull down
50/12
55/10-11
60/5 dropset

Machine row
20/12
30/10
30/8 dropset


Db Shoulder press
22.5kg/14
25kg/11
27.5kg/6 dropset


Db Shrugs
20kg/12
22.5/12
25kg/12 dropset

Db bicep Curls
12.5/12
15/10
15kg/8 dropset


W bar push downs
50/12
70/12
95/12


Saturday:
Lower

Squats
60kg/12
80kg/12
80kg/19
90kg/7


Db Lunges
17.5/12
20kg/12
22.2kg/12

Quad extension
45kg/12
55kg/12
65kg/11

Hammy curl
30kg/12
35kg/11
35kg/11

Seated Calves
30kg/12
40kg/12
50kg/12



Sunday:
Rest day: 45 minute cardio



Nutrition:
Have been sticking with the same macros-

Total
264g protein, 66g fat, 381g carb
3168cal

 

[bigKO1]

Nice sessions mate.

 

[Wildchild327]

Almost at the 3 week mark. Have started to notice huge improvement in sleep quality since starting GH. strength is definitely going up too, honestly starting to feel really good mentally and physically, huge drive and focus. Virtually all push and pull lifts have increased by around 10kg, and old maxes have become the 2/3 set.
starting to fill out back out in most areas while maintaining to keep my ab section tighter (honestly the leanest I have been). Excited to see the difference in the next 3 week!



Training today
Push

Flat db bench
30/12
35/12
37.5/6
40/4 (bit too heavy). dropset 15/12

Incline db bench
25kg/12
27.5/11
30/6 dropset

Machine flies
49/12
54/12
59/10. Dropset


Seated db shoulder
22.5/12
22.5/6 dropset
20/5 dropset



Lateral raise
6/12
7/12
8/12 dropset



Shrugs
17.5/12
20/12
22.5/12 dropset


V bar push down
60/12
80/12
90/10. Dropset



Single arm push down
15/12
20/11
20/8-9



Macros will stay the same for now I think. Scales been sitting around 77.5-78 ish kg (last logged weight 13 days ago here was around 76), today’s gym weigh in was 2 hours after breakfast so slight retention.


Photos taken today, no pump (I’ve seen a huge difference since my first uploads )

 

[Wildchild327]

Nice sessions mate.

Thanks bro

 

[LevButlerov]

Busy week last week sorry. Still on the grind, Back on par for daily progress uploads now.


Friday
Upper

Incline db chest press
27.5/12
30/12
32.5/10
35/5. Dropset 17.5/8


Db flies
12.5/12
12.5/12
15/12


Lat pull down
50/12
55/10-11
60/5 dropset

Machine row
20/12
30/10
30/8 dropset


Db Shoulder press
22.5kg/14
25kg/11
27.5kg/6 dropset


Db Shrugs
20kg/12
22.5/12
25kg/12 dropset

Db bicep Curls
12.5/12
15/10
15kg/8 dropset


W bar push downs
50/12
70/12
95/12


Saturday:
Lower

Squats
60kg/12
80kg/12
80kg/19
90kg/7


Db Lunges
17.5/12
20kg/12
22.2kg/12

Quad extension
45kg/12
55kg/12
65kg/11

Hammy curl
30kg/12
35kg/11
35kg/11

Seated Calves
30kg/12
40kg/12
50kg/12



Sunday:
Rest day: 45 minute cardio



Nutrition:
Have been sticking with the same macros-

Total
264g protein, 66g fat, 381g carb
3168cal

Almost at the 3 week mark. Have started to notice huge improvement in sleep quality since starting GH. strength is definitely going up too, honestly starting to feel really good mentally and physically, huge drive and focus. Virtually all push and pull lifts have increased by around 10kg, and old maxes have become the 2/3 set.
starting to fill out back out in most areas while maintaining to keep my ab section tighter (honestly the leanest I have been). Excited to see the difference in the next 3 week!



Training today
Push

Flat db bench
30/12
35/12
37.5/6
40/4 (bit too heavy). dropset 15/12

Incline db bench
25kg/12
27.5/11
30/6 dropset

Machine flies
49/12
54/12
59/10. Dropset


Seated db shoulder
22.5/12
22.5/6 dropset
20/5 dropset



Lateral raise
6/12
7/12
8/12 dropset



Shrugs
17.5/12
20/12
22.5/12 dropset


V bar push down
60/12
80/12
90/10. Dropset



Single arm push down
15/12
20/11
20/8-9



Macros will stay the same for now I think. Scales been sitting around 77.5-78 ish kg (last logged weight 13 days ago here was around 76), today’s gym weigh in was 2 hours after breakfast so slight retention.


Photos taken today, no pump (I’ve seen a huge difference since my first uploads )

love your size, shoulders and arms are huge! @Wildchild327 flat db 40s are strong! lets keep macros on as weight moves

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

 

[Wildchild327]

love your size, shoulders and arms are huge! @Wildchild327 flat db 40s are strong! lets keep macros on as weight moves

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

Thanks bro, really good seeing the old me begin to return. Once achieved (I reckon another 2 weeks max) then time to get even bigger

 

[LevButlerov]

Thanks bro, really good seeing the old me begin to return. Once achieved (I reckon another 2 weeks max) then time to get even bigger

you'll get bigger and harder soon

 

[waggat]

Almost at the 3 week mark. Have started to notice huge improvement in sleep quality since starting GH. strength is definitely going up too, honestly starting to feel really good mentally and physically, huge drive and focus. Virtually all push and pull lifts have increased by around 10kg, and old maxes have become the 2/3 set.
starting to fill out back out in most areas while maintaining to keep my ab section tighter (honestly the leanest I have been). Excited to see the difference in the next 3 week!



Training today
Push

Flat db bench
30/12
35/12
37.5/6
40/4 (bit too heavy). dropset 15/12

Incline db bench
25kg/12
27.5/11
30/6 dropset

Machine flies
49/12
54/12
59/10. Dropset


Seated db shoulder
22.5/12
22.5/6 dropset
20/5 dropset



Lateral raise
6/12
7/12
8/12 dropset



Shrugs
17.5/12
20/12
22.5/12 dropset


V bar push down
60/12
80/12
90/10. Dropset



Single arm push down
15/12
20/11
20/8-9



Macros will stay the same for now I think. Scales been sitting around 77.5-78 ish kg (last logged weight 13 days ago here was around 76), today’s gym weigh in was 2 hours after breakfast so slight retention.


Photos taken today, no pump (I’ve seen a huge difference since my first uploads )

Nice looking workout mate. Good weight there on the DB bench press.

Looking good in the photos. Can definitely see the progress.

 

[Ohdamn]

Almost at the 3 week mark. Have started to notice huge improvement in sleep quality since starting GH. strength is definitely going up too, honestly starting to feel really good mentally and physically, huge drive and focus. Virtually all push and pull lifts have increased by around 10kg, and old maxes have become the 2/3 set.
starting to fill out back out in most areas while maintaining to keep my ab section tighter (honestly the leanest I have been). Excited to see the difference in the next 3 week!



Training today
Push

Flat db bench
30/12
35/12
37.5/6
40/4 (bit too heavy). dropset 15/12

Incline db bench
25kg/12
27.5/11
30/6 dropset

Machine flies
49/12
54/12
59/10. Dropset


Seated db shoulder
22.5/12
22.5/6 dropset
20/5 dropset



Lateral raise
6/12
7/12
8/12 dropset



Shrugs
17.5/12
20/12
22.5/12 dropset


V bar push down
60/12
80/12
90/10. Dropset



Single arm push down
15/12
20/11
20/8-9



Macros will stay the same for now I think. Scales been sitting around 77.5-78 ish kg (last logged weight 13 days ago here was around 76), today’s gym weigh in was 2 hours after breakfast so slight retention.


Photos taken today, no pump (I’ve seen a huge difference since my first uploads )

Huge changes brother, strength up while staying leaner is perfect. Sleep, recovery and fullness all clearly kicking in

 

[Wildchild327]

Nice looking workout mate. Good weight there on the DB bench press.

Looking good in the photos. Can definitely see the progress.

Huge changes brother, strength up while staying leaner is perfect. Sleep, recovery and fullness all clearly kicking in

Thank you brothers!

 

[HarleyGuy]

Almost at the 3 week mark. Have started to notice huge improvement in sleep quality since starting GH. strength is definitely going up too, honestly starting to feel really good mentally and physically, huge drive and focus. Virtually all push and pull lifts have increased by around 10kg, and old maxes have become the 2/3 set.
starting to fill out back out in most areas while maintaining to keep my ab section tighter (honestly the leanest I have been). Excited to see the difference in the next 3 week!



Training today
Push

Flat db bench
30/12
35/12
37.5/6
40/4 (bit too heavy). dropset 15/12

Incline db bench
25kg/12
27.5/11
30/6 dropset

Machine flies
49/12
54/12
59/10. Dropset


Seated db shoulder
22.5/12
22.5/6 dropset
20/5 dropset



Lateral raise
6/12
7/12
8/12 dropset



Shrugs
17.5/12
20/12
22.5/12 dropset


V bar push down
60/12
80/12
90/10. Dropset



Single arm push down
15/12
20/11
20/8-9



Macros will stay the same for now I think. Scales been sitting around 77.5-78 ish kg (last logged weight 13 days ago here was around 76), today’s gym weigh in was 2 hours after breakfast so slight retention.


Photos taken today, no pump (I’ve seen a huge difference since my first uploads )

Great physique progressing here especially with no pump bro!

40/4 (bit too heavy)

Good finishing set though you went hard!

while maintaining to keep my ab section tighter

I can see it in the pics bro!

 

[Wildchild327]

Great physique progressing here especially with no pump bro!


Good finishing set though you went hard!


I can see it in the pics bro!

Thank you brother, I appreciate it. it’s been good actually doing a lean bulk, and watching the size return and maintain lean!

 

[Wildchild327]

Training:

Pull day

Latpull down
45/12
50/12
55/6
55/5. Dropset

Seated cable row
45/12
50/12
55/9. Dropset

Reverse fly
39/12
44/12
49/10 dropset


Machine row
25/12
30/8
30/9 dropset

Db curl
12.5/12
15/11
15/8. Dropset

Db Hammer
10/12
12.5/12
12.5/12. Dropset



Nutrition: same macros currently
Total
264g protein, 66g fat, 381g carb
3168cal

will be asssessing this week if to potentially slightly up my intake, mainly watching weight trends atm

 

[LevButlerov]

Training:

Pull day

Latpull down
45/12
50/12
55/6
55/5. Dropset

Seated cable row
45/12
50/12
55/9. Dropset

Reverse fly
39/12
44/12
49/10 dropset


Machine row
25/12
30/8
30/9 dropset

Db curl
12.5/12
15/11
15/8. Dropset

Db Hammer
10/12
12.5/12
12.5/12. Dropset



Nutrition: same macros currently
Total
264g protein, 66g fat, 381g carb
3168cal

will be asssessing this week if to potentially slightly up my intake, mainly watching weight trends atm

good pull day i love how you added dropsets to all WIN!

 

[LH5515]

Training:

Pull day

Latpull down
45/12
50/12
55/6
55/5. Dropset

Seated cable row
45/12
50/12
55/9. Dropset

Reverse fly
39/12
44/12
49/10 dropset


Machine row
25/12
30/8
30/9 dropset

Db curl
12.5/12
15/11
15/8. Dropset

Db Hammer
10/12
12.5/12
12.5/12. Dropset



Nutrition: same macros currently
Total
264g protein, 66g fat, 381g carb
3168cal

will be asssessing this week if to potentially slightly up my intake, mainly watching weight trends atm

Big pull day brother. Love the drop sets. Otherwise rest/pause work just as great (as you found out this morning )