Approved Log Training Nutrition Life Recomp Journal

[Tankie]

lat pulls a big win 130 there
the tight shoulders and chest you need to really stretch hard @Tankie

still a good day clean enough

Thanks bro! Been at 130 now a few weeks. Gonna try bumping it a little next week.

Yeah the wife says the same thing regarding stretching. I try but not as much as I need too.

 

[Tankie]

Bros, hell yeah, nice job on this, nice mix on the steroids and the peptides you're putting together. I see you also hitting the Cialis 10 mg every other day. @Tankie

Thanks bro! Bout time to break away from the EQ though.
Keeping an eye/feel on the joints with the Winstrol. This is third week so I don’t have much longer. Have to see how it turns out.

 

[Tankie]

Don’t know if it was the rest days or the gear

Both.

lol that could be good and bad. Im really watching my joints. I’m not gonna push something that causes pain.

 

[Tankie]

Good job on the cardio. @Tankie one and a half miles is really good especially considering the amount of gear you're using and as a big bodybuilder.

Thanks bro. The cardio is definitely helping with the recomp.

 

[Tankie]

Good work on the macros

Thanks brother! Really trying to keep even the good fats limited. Goal is to go for a 40/40/20 split. A little extra on carbs are ok but watching the fats.

 

[Tankie]

@Tankie i like the PED stack. it looks good if you ask me. the cardio also looks on point

Thanks big dog! Just trying to capture a little hardness at the end of this cycle for summer. See how it turns out.

 

[Tankie]

i like the setup. using these orals to your advantage is awesome. winstrol, proviron, gw, and cialis are all great adds @Tankie

Thanks bro! Seeing how long I can stick with the Winstrol. First two weeks were at 25mg and just bumped to 50mg.

 

[Tankie]

So for the life of me I’ve always been gun shy of sticking 1” needle in delt. I don’t have guns like you guys alright. Well I forgot to change needle last week and bam 25g 1” in she goes.

Long overdue minus the 25g, I prefer 27g. Night and day difference. Wish it would have happened sooner.

Today’s exercise was good. Typical leg day but added in abs cause that what Mondays usually are.

Macros
2789 cals
219 P. 31%
318 C. 46%
70 F. 23%

5/4/26

Bulgarian lunges 10@30’s, 15@35’s, 12@40’s
Squats 10@225, 15@200, 20@@175,
Leg ext 15@130, 20@105, 25@80
Leg curls 15@80 18@65, 25@50
Single cable rear dellt 15@25, [email protected]
Single cable side delt 10@15, 15@10
SM shrugs 20@175, 20&175, 25@175
Cable crunches 90@75
Leg raises, right & left obliques 25 each

80 mins

 

[Kopite67]

So for the life of me I’ve always been gun shy of sticking 1” needle in delt. I don’t have guns like you guys alright. Well I forgot to change needle last week and bam 25g 1” in she goes.

Long overdue minus the 25g, I prefer 27g. Night and day difference. Wish it would have happened sooner.

Today’s exercise was good. Typical leg day but added in abs cause that what Mondays usually are.

Macros
2789 cals
219 P. 31%
318 C. 46%
70 F. 23%a

5/4/26

Bulgarian lunges 10@30’s, 15@35’s, 12@40’s
Squats 10@225, 15@200, 20@@175,
Leg ext 15@130, 20@105, 25@80
Leg curls 15@80 18@65, 25@50
Single cable rear dellt 15@25, [email protected]
Single cable side delt 10@15, 15@10
SM shrugs 20@175, 20&175, 25@175
Cable crunches 90@75
Leg raises, right & left obliques 25 each

80 mins

Always do delts bro. 25g too.
Jeez you hit some reps on this one brother. Serious burn city in all exercises

 

[rizzlekdizzle]

So for the life of me I’ve always been gun shy of sticking 1” needle in delt. I don’t have guns like you guys alright. Well I forgot to change needle last week and bam 25g 1” in she goes.

Long overdue minus the 25g, I prefer 27g. Night and day difference. Wish it would have happened sooner.

Today’s exercise was good. Typical leg day but added in abs cause that what Mondays usually are.

Macros
2789 cals
219 P. 31%
318 C. 46%
70 F. 23%

5/4/26

Bulgarian lunges 10@30’s, 15@35’s, 12@40’s
Squats 10@225, 15@200, 20@@175,
Leg ext 15@130, 20@105, 25@80
Leg curls 15@80 18@65, 25@50
Single cable rear dellt 15@25, [email protected]
Single cable side delt 10@15, 15@10
SM shrugs 20@175, 20&175, 25@175
Cable crunches 90@75
Leg raises, right & left obliques 25 each

80 mins

how was the delt after the pin?

 

[Tankie]

Always do delts bro. 25g too.
Jeez you hit some reps on this one brother. Serious burn city in all exercises

lol it was 1/2” 25g but found 27g worked just as good but maybe not as fast. Mentally hoping im creating less scar tissue but who knows.

 

[Tankie]

how was the delt after the pin?

Delt is/was good. I actually think it’s better. Seems like the oil gets deeper and isn’t as mushy because of it. I don’t have huge arms and was just nervous before lol.

 

[LevButlerov]

So for the life of me I’ve always been gun shy of sticking 1” needle in delt. I don’t have guns like you guys alright. Well I forgot to change needle last week and bam 25g 1” in she goes.

Long overdue minus the 25g, I prefer 27g. Night and day difference. Wish it would have happened sooner.

Today’s exercise was good. Typical leg day but added in abs cause that what Mondays usually are.

Macros
2789 cals
219 P. 31%
318 C. 46%
70 F. 23%

5/4/26

Bulgarian lunges 10@30’s, 15@35’s, 12@40’s
Squats 10@225, 15@200, 20@@175,
Leg ext 15@130, 20@105, 25@80
Leg curls 15@80 18@65, 25@50
Single cable rear dellt 15@25, [email protected]
Single cable side delt 10@15, 15@10
SM shrugs 20@175, 20&175, 25@175
Cable crunches 90@75
Leg raises, right & left obliques 25 each

80 mins

25 1" is fine for delts actually not bad you're lean enough
good macros but lets push protein to 250 if you can @Tankie
pumping hard! i see the squats pushing 225 hard

 

[2Thick]

Thanks bro. The cardio is definitely helping with the recomp.

Cardio is very important. It does a lot of good things.

 

[ceo]

Thanks bro! Bout time to break away from the EQ though.
Keeping an eye/feel on the joints with the Winstrol. This is third week so I don’t have much longer. Have to see how it turns out.

Bros, it's good to try different things. I agree with that.

 

[Ulter]

Thanks big dog! Just trying to capture a little hardness at the end of this cycle for summer. See how it turns out.

That's all you can do. Keep pushing.

 

[ROIDDERS]

Thanks bro! Seeing how long I can stick with the Winstrol. First two weeks were at 25mg and just bumped to 50mg.

Yeah, don't be afraid to drop Winstrol if it doesn't feel good to your joints.

 

[LevButlerov]

We get to a point when it actually feels wrong not doing it. It was short lived but the break from tracking was nice.

break is always positive gets you back in the right mindset after

 

[Tankie]

25 1" is fine for delts actually not bad you're lean enough
good macros but lets push protein to 250 if you can @Tankie
pumping hard! i see the squats pushing 225 hard

It’s funny you say that. I thought about adding another 40g of protein yesterday and decided to settle.

Those squats are kicking my ass today lol

 

[Tankie]

Yeah, don't be afraid to drop Winstrol if it doesn't feel good to your joints.

Every little tweak I feel now I wonder if its the Winstrol lol. I’m keeping an eye. So far so good!

 

[Tankie]

Quick little update. Wifey is calling for me! Slowed the cardio down today due to leg recovery day lol.

Macros - should Beto ur liking @LevButlerov
3351 cals
306 P. 37%
334 C. 41%
79 F 22%

5/5/26

Cardio
20 mins 3.5 @ 12% incline

25# dips 20, 20, 20
Sm incline bench 10@175, 15@150, 20@125
DB flat reverse grip bench 15@40’s, 20@35’s,
H to L cable crossovers 12@30’s, 15@25’s, 20@20’s
Rope push downs 10@55, 15&45, 20@35
OH tri ext 12@60, 20@50, 25@45
Str bar push down 10@80, 15@65, 25@50

60mins

Cardio
20 mins 3.5 @ 12% incline

 

[LevButlerov]

Quick little update. Wifey is calling for me! Slowed the cardio down today due to leg recovery day lol.

Macros - should Beto ur liking @LevButlerov
3351 cals
306 P. 37%
334 C. 41%
79 F 22%

5/5/26

Cardio
20 mins 3.5 @ 12% incline

25# dips 20, 20, 20
Sm incline bench 10@175, 15@150, 20@125
DB flat reverse grip bench 15@40’s, 20@35’s,
H to L cable crossovers 12@30’s, 15@25’s, 20@20’s
Rope push downs 10@55, 15&45, 20@35
OH tri ext 12@60, 20@50, 25@45
Str bar push down 10@80, 15@65, 25@50

60mins

Cardio
20 mins 3.5 @ 12% incline

macros looking good pumping the carbs up lets see how your pump it good dips? @Tankie

 

[LevButlerov]

It’s funny you say that. I thought about adding another 40g of protein yesterday and decided to settle.

Those squats are kicking my ass today lol

perfect add it in I saw you add in the update

Macros - should Beto ur liking @LevButlerov
3351 cals
306 P. 37%
334 C. 41%
79 F 22%

and squats for the WIN!

 

[Kopite67]

Quick little update. Wifey is calling for me! Slowed the cardio down today due to leg recovery day lol.

Macros - should Beto ur liking @LevButlerov
3351 cals
306 P. 37%
334 C. 41%
79 F 22%

5/5/26

Cardio
20 mins 3.5 @ 12% incline

25# dips 20, 20, 20
Sm incline bench 10@175, 15@150, 20@125
DB flat reverse grip bench 15@40’s, 20@35’s,
H to L cable crossovers 12@30’s, 15@25’s, 20@20’s
Rope push downs 10@55, 15&45, 20@35
OH tri ext 12@60, 20@50, 25@45
Str bar push down 10@80, 15@65, 25@50

60mins

Cardio
20 mins 3.5 @ 12% incline

Still a unique and diverse routine you have. Reverse Grip bench's and high to low crossovers are a fabulous addition.

 

[ROIDDERS]

Every little tweak I feel now I wonder if its the Winstrol lol. I’m keeping an eye. So far so good!

You'll feel that tightness when you do exercises that move the joints.

 

[Tiger Salman Khan]

So for the life of me I’ve always been gun shy of sticking 1” needle in delt. I don’t have guns like you guys alright. Well I forgot to change needle last week and bam 25g 1” in she goes.

Long overdue minus the 25g, I prefer 27g. Night and day difference. Wish it would have happened sooner.

Today’s exercise was good. Typical leg day but added in abs cause that what Mondays usually are.

Macros
2789 cals
219 P. 31%
318 C. 46%
70 F. 23%

5/4/26

Bulgarian lunges 10@30’s, 15@35’s, 12@40’s
Squats 10@225, 15@200, 20@@175,
Leg ext 15@130, 20@105, 25@80
Leg curls 15@80 18@65, 25@50
Single cable rear dellt 15@25, [email protected]
Single cable side delt 10@15, 15@10
SM shrugs 20@175, 20&175, 25@175
Cable crunches 90@75
Leg raises, right & left obliques 25 each

80 mins

@Tankie numbers are amazing......keep progressing.....

 

[Tankie]

@Tankie numbers are amazing......keep progressing.....

Thanks brother I appreciate that!

 

[Tankie]

You'll feel that tightness when you do exercises that move the joints.

Good to know. I’ll look out for that. Thanks

 

[Tankie]

Still a unique and diverse routine you have. Reverse Grip bench's and high to low crossovers are a fabulous addition.

Thanks brother! I don’t switch it up much but like to every now and then.

 

[Allupfromhere]

27s for me too brother haha, dont think i could go back to 25s

 

[Tankie]

Gonna be watching my body the next few days /week. Almost have that feeling of being fat like when my E2 was too high back in November. I’m gonna modify my diet and watch it the next few days and will report back.

Anyways thanks on to today! Popped off 100 pull-ups @LevButlerov!

Carbs down a little. Wife’s bday so we went out. Nothing crazy but affected it a bit. All good though!

Macros
3185 cals.
250 P 32%
291 C. 37%
107 F. 31%

5/6/26

Cardio
20 mins 1.5miles

Pull-ups 24, 20, 19, 15, 13, 10
Bent over rows pro 10@150, 13@150, 20@125
Behind back shrugs 15@175, 20@150, 25@150
Chest supported rows 15@45’s 15@40’s, 19@35’s,
Kelso shrugs 15@45’s, 20@40’s, 25@35’s
DB Hammer curls 12@30’s, 15@25’s, 21@20’s 9@30’s
Db spider curls 12@20’s 20@15’s 25@10’s 8@25’s
65 mins

Cardio
20 mins 1.5 miles

 

[Kopite67]

Gonna be watching my body the next few days /week. Almost have that feeling of being fat like when my E2 was too high back in November. I’m gonna modify my diet and watch it the next few days and will report back.

Anyways thanks on to today! Popped off 100 pull-ups @LevButlerov!

Carbs down a little. Wife’s bday so we went out. Nothing crazy but affected it a bit. All good though!

Macros
3185 cals.
250 P 32%
291 C. 37%
107 F. 31%

5/6/26

Cardio
20 mins 1.5miles

Pull-ups 24, 20, 19, 15, 13, 10
Bent over rows pro 10@150, 13@150, 20@125
Behind back shrugs 15@175, 20@150, 25@150
Chest supported rows 15@45’s 15@40’s, 19@35’s,
Kelso shrugs 15@45’s, 20@40’s, 25@35’s
DB Hammer curls 12@30’s, 15@25’s, 21@20’s 9@30’s
Db spider curls 12@20’s 20@15’s 25@10’s 8@25’s
65 mins

Cardio
20 mins 1.5 miles

Training was as high reps and diverse as it usually is brother. Be interesting to see if your right about the diet. Have you had e2 tested recently t rule that out?

 

[ROIDDERS]

Good to know. I’ll look out for that. Thanks

for sure man.

 

[Tankie]

Training was as high reps and diverse as it usually is brother. Be interesting to see if your right about the diet. Have you had e2 tested recently t rule that out?

It’s been a minute since I’ve tested my E2. I hoping it’s just a feeling. I feel thicker, which I’m not trying for, but not so much puffy so I guess that’s a plus. The wife has even noticed.

Only way my E2 is high is if one of these Mast are fake. Little early to say so I’m gonna back up and see on some things first. Might be just having a girl moment lol.

 

[Tankie]

Am I the only one that can’t wait to go to sleep so I can wake up and go workout. Well 16 weeks in and still digging in.

As far as macros I’d like to swing into a cut. I can pick back up at the end of summer. Thoughts @LevButlerov?

Macros
2913 cals
241 P 34%
330 C. 46%
63 F 20%

5/7/26

Cardio
20 mins 1.5 miles

Db side raises 12@30’s 17@25’s, 23@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Side plank windmills 3 x 12@15
Db front raises, 11@30’s, 15@25’s 25@20’s
Rear delt cable crossovers 10@15’s 13@10’s, 25@5’s
Single cable side delt 10@15, 15@10
60 mins

Cardio
20 mins 3.3 @ 12% incline

 

[LevButlerov]

Am I the only one that can’t wait to go to sleep so I can wake up and go workout. Well 16 weeks in and still digging in.

As far as macros I’d like to swing into a cut. I can pick back up at the end of summer. Thoughts @LevButlerov?

Macros
2913 cals
241 P 34%
330 C. 46%
63 F 20%

5/7/26

Cardio
20 mins 1.5 miles

Db side raises 12@30’s 17@25’s, 23@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Side plank windmills 3 x 12@15
Db front raises, 11@30’s, 15@25’s 25@20’s
Rear delt cable crossovers 10@15’s 13@10’s, 25@5’s
Single cable side delt 10@15, 15@10
60 mins

Cardio
20 mins 3.3 @ 12% incline

sure a cut is possible can we do updated pics before we make the call @Tankie

good training im seeing good leg raises 200 is big!

 

[Tankie]

sure a cut is possible can we do updated pics before we make the call @Tankie

good training im seeing good leg raises 200 is big!

Yeah no problem. See if I can’t get them tomorrow.

Leg raises are good but you know what the hardest exercise of the day is…the windmill planks. Get me every time

 

[LevButlerov]

Yeah no problem. See if I can’t get them tomorrow.

Leg raises are good but you know what the hardest exercise of the day is…the windmill planks. Get me every time

windmill planks are legit hard to do

 

[Tankie]

Quick little picture update. I know we’re always harder on ourselves but I really feel like I’ve stalled from week 12.

First 3 are week 12. Second three are current.

 

[LevButlerov]

Quick little picture update. I know we’re always harder on ourselves but I really feel like I’ve stalled from week 12.

First 3 are week 12. Second three are current.

looking really good strong chest, nice big arms, love the back and lats! @Tankie you're look amazing!

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

 

[Kopite67]

Quick little picture update. I know we’re always harder on ourselves but I really feel like I’ve stalled from week 12.

First 3 are week 12. Second three are current.

No stalling bro, you have made gains across the board. If you have that feeling just manipulate your diet slightly, which you know how to do, and see if you like it.
We all have body dysmorphia in some capacity on Evo or we wouldn't be here. Trust the process brother, it is working....marathon not a sprint

 

[waggat]

Quick little picture update. I know we’re always harder on ourselves but I really feel like I’ve stalled from week 12.

First 3 are week 12. Second three are current.

So you are week 16 now so 4 weeks apart? What is BW in each?

 

[Tankie]

So you are week 16 now so 4 weeks apart? What is BW in each?

No bullshit brother… my weight hasn’t changed. It may fluctuate a few pounds here and there based on eating out with the wife on occasion but drops right back down.
It did swoop down to like 176 for a day but was short lived. Must have starved myself that day lol.

183 in January
180 week 12
180 to-date

I think the biggest thing that’s getting in my head is my body fat has quit dropping since somewhere around week 12

 

[Tankie]

No stalling bro, you have made gains across the board. If you have that feeling just manipulate your diet slightly, which you know how to do, and see if you like it.
We all have body dysmorphia in some capacity on Evo or we wouldn't be here. Trust the process brother, it is working....marathon not a sprint

Bro I really don’t see it. I’ll admit week 8 to 12 I did see a small but good change. Not this time.

Think I’m gonna adjust diet and see if I can’t go for a lean cut for a little while. Revisit the recomp in August/September.

 

[LH5515]

Quick little picture update. I know we’re always harder on ourselves but I really feel like I’ve stalled from week 12.

First 3 are week 12. Second three are current.

Looking swole brother

 

[Tankie]

Looking swole brother

Your too kind brother! Thank you!

 

[Tankie]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

 

[LevButlerov]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

push ups is the big win I love this @Tankie BP on point is a good thing long term.

On the carbs, i would get them before training mostly and post training, like TKD

 

[Kopite67]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

Great update my brother. Love those cable crunches.. that's insane

 

[stevesmi]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

@Tankie looking good on the push-ups and the cardio. It's looking really strong. I like how much time you're putting into it.

 

[Ulter]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

Good job putting together a nice workout. I like the cardio as well. 20 minutes of cardio is better than zero. @Tankie

 

[2Thick]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

Blood pressure is really a good thing. I'm glad that it's been on point for a while. @Tankie you have a good solid heart.

 

[ROIDDERS]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

@Tankie another excellent update from you. The push-ups are a great way to start out a workout like this. You can really get some good results. Keep it going.

 

[Mobster]

Sleep is typically 6hrs plus some days are 7, never 8 lol.

It's quality not time. Has the sleep been good?

 

[ceo]

Last day of week 17. Much better than the week before.

I don’t list it often but BP has really been on point for sometime. Very grateful!
Weight isn’t really changing either, still at 180
Sleep is typically 6hrs plus some days are 7, never 8 lol.


5/8/26

Macros
2548 cal
252 P. 40%
220 C 34%
73 F. 26%

Yes the carbs are down a bit. Gonna try focusing them primarily around my morning workout vs trying to feed on them all day. Thoughts?

Cardio
20 mins 1.5 miles

Pushups 45, 30, 30
Sm incline bench 7@175, 11@150, 17@125,
Cable crossovers 12@25’s, 17@20’s, 25@15’s
H to L cables 12@25’s, 17@20’s, 25@15’s
Rope push down 8@60, 15@50, 20@40
Str bar pushdown 17@70, 15@65, 21@50,
OH tri ext (bar) 17@60, 20@55, 20@50
Cable crunches 150@70

65mins

Cardio
20 mins 3.3@12% incline

Bros, looking good on this. I like the macros that you are putting together and then the push-ups are definitely on point. Keep it up. @Tankie

 

[Tankie]

push ups is the big win I love this @Tankie BP on point is a good thing long term.

On the carbs, i would get them before training mostly and post training, like TKD

I like my pushups!

Woke up early today and had cream of rice pre workout and then post workout ate my normal breakfast. Dinner tonight had more than normal carbs, chicken fried rice, so today should be high end moving forward.

 

[Tankie]

Great update my brother. Love those cable crunches.. that's insane

Thanks bro! The stomach is actually what has me so uptight. Im trying to get them mofos to pop stubborn ass bitches lol

 

[Tankie]

@Tankie looking good on the push-ups and the cardio. It's looking really strong. I like how much time you're putting into it.

Thank you sir! Mentally I could live in the gym. Just not satisfied and or ready to give up!

 

[Tankie]

Good job putting together a nice workout. I like the cardio as well. 20 minutes of cardio is better than zero. @Tankie

Much appreciated! Just to note…there’s 40 mins of cardio in there

 

[Tankie]

Blood pressure is really a good thing. I'm glad that it's been on point for a while. @Tankie you have a good solid heart.

Being on this gear that’s really important! If we could only find a way to control the liver and kidneys we be immortal

 

[Tankie]

@Tankie another excellent update from you. The push-ups are a great way to start out a workout like this. You can really get some good results. Keep it going.

Thanks brother! I don’t do all of them
consecutive. Kinda like a super set with the bench. That first set makes for a nice warmup though.

 

[Tankie]

Sleep is typically 6hrs plus some days are 7, never 8 lol.

It's quality not time. Has the sleep been good?

How you doing sir! I’d give it mixed reviews. Some nights are better than others. I don’t know if it’s the amount of water I’ve been consuming this cycle, but I’d say 90% of the nights I will get up to take a leak.

 

[LevButlerov]

I like my pushups!

Woke up early today and had cream of rice pre workout and then post workout ate my normal breakfast. Dinner tonight had more than normal carbs, chicken fried rice, so today should be high end moving forward.

push ups for the win high end for the win lets see

 

[Tankie]

Bros, looking good on this. I like the macros that you are putting together and then the push-ups are definitely on point. Keep it up. @Tankie

Thanks brother man! You know it’s funny, it was a slow climb up to 3000 plus calories a day and now as I try to consume less it’s a slow climb down.

 

[Tankie]

Well week 18 is upon me and the EQ is now gone. Well physically, still gonna be floating in the system for what another 8-10 weeks.

I’m focusing now on hitting the carbs pre and post as @LevButlerov has suggested. Throughout the day I won’t have to be so focus on including to the extent I was.

Week 18

Macro Goal:
250 P
180-200 C
75ish F
Calories will be what they are.

Test E 450
Mast E 240
Mast P 70
Winstrol 50mg/day
Proviron 25/day
Cialis 10mg EOD
Reta 4mg
Ghk Cu 2mg/day

Little update on the Winstrol: feels great in the gym but bros, losing the hair each day. I wet my hair every morning and you can always see handful of little hairs. Week maybe two at most left.

Macros:
2460 cals
248 P. 42%
234 C. 40%
49 F. 18%

Cardio
20 mins 1.5 miles

Wide grip lat pull downs 15@135, 20@120, 25@100
Neutral grip seated rows 12@135, 17@120, 22@100
Reverse straight bar pulldowns 10@135, 15@120, 25@100
Chest supported rows 8@50’s 12@40’s, 20@30’s
Hammer curls 15@30, 20@25, 25@20
Ez spider curls 15@40, 20@30, 20@30,
Cable curls 11@50, 15@40, 22@35

70 mins

Cardio
20 mins 3.3 @ 12.5%

 

[Kopite67]

Well week 18 is upon me and the EQ is now gone. Well physically, still gonna be floating in the system for what another 8-10 weeks.

I’m focusing now on hitting the carbs pre and post as @LevButlerov has suggested. Throughout the day I won’t have to be so focus on including to the extent I was.

Week 18

Macro Goal:
250 P
180-200 C
75ish F
Calories will be what they are.

Test E 450
Mast E 240
Mast P 70
Winstrol 50mg/day
Proviron 25/day
Cialis 10mg EOD
Reta 4mg
Ghk Cu 2mg/day

Little update on the Winstrol: feels great in the gym but bros, losing the hair each day. I wet my hair every morning and you can always see handful of little hairs. Week maybe two at most left.

Macros:
2460 cals
248 P. 42%
234 C. 40%
49 F. 18%

Cardio
20 mins 1.5 miles

Wide grip lat pull downs 15@135, 20@120, 25@100
Neutral grip seated rows 12@135, 17@120, 22@100
Reverse straight bar pulldowns 10@135, 15@120, 25@100
Chest supported rows 8@50’s 12@40’s, 20@30’s
Hammer curls 15@30, 20@25, 25@20
Ez spider curls 15@40, 20@30, 20@30,
Cable curls 11@50, 15@40, 22@35

70 mins

Cardio
20 mins 3.3 @ 12.5%

Nice back and bi's session bro. Again some different movements in there with Reverse straight bar pulldowns and spider curls. Love that variety.
Great observation with the Winny and hair bro, not that this will be a key consideration for myself it must be said .

 

[LevButlerov]

Well week 18 is upon me and the EQ is now gone. Well physically, still gonna be floating in the system for what another 8-10 weeks.

I’m focusing now on hitting the carbs pre and post as @LevButlerov has suggested. Throughout the day I won’t have to be so focus on including to the extent I was.

Week 18

Macro Goal:
250 P
180-200 C
75ish F
Calories will be what they are.

Test E 450
Mast E 240
Mast P 70
Winstrol 50mg/day
Proviron 25/day
Cialis 10mg EOD
Reta 4mg
Ghk Cu 2mg/day

Little update on the Winstrol: feels great in the gym but bros, losing the hair each day. I wet my hair every morning and you can always see handful of little hairs. Week maybe two at most left.

Macros:
2460 cals
248 P. 42%
234 C. 40%
49 F. 18%

Cardio
20 mins 1.5 miles

Wide grip lat pull downs 15@135, 20@120, 25@100
Neutral grip seated rows 12@135, 17@120, 22@100
Reverse straight bar pulldowns 10@135, 15@120, 25@100
Chest supported rows 8@50’s 12@40’s, 20@30’s
Hammer curls 15@30, 20@25, 25@20
Ez spider curls 15@40, 20@30, 20@30,
Cable curls 11@50, 15@40, 22@35

70 mins

Cardio
20 mins 3.3 @ 12.5%

you know winstrol will fry hair a bit, you ok going bald like Joe Rogan? would make it easier to run gear @Tankie
love the lat pulls 135 with the drop!

 

[Tankie]

Nice back and bi's session bro. Again some different movements in there with Reverse straight bar pulldowns and spider curls. Love that variety.
Great observation with the Winny and hair bro, not that this will be a key consideration for myself it must be said .

Thanks brother! lol I’m 46 and don’t think I’m ready to lose it all yet so this experiment will be no more than that.

It’s been awhile since I did spider curls but I think I found a renewed love for them. Honestly bro looks good feels good now that there’s some definition there.

 

[Tankie]

you know winstrol will fry hair a bit, you ok going bald like Joe Rogan? would make it easier to run gear @Tankie
love the lat pulls 135 with the drop!

lol no and I don’t think the wife wants me too either. Just an experiment that will be short lived.

On the lats and rows that was actually a bump in 5lbs. Slowed a bit on the following sets but first sets felt good!

 

[LevButlerov]

lol no and I don’t think the wife wants me too either. Just an experiment that will be short lived.

lol then we need to go slow on the winstrol @Tankie

On the lats and rows that was actually a bump in 5lbs. Slowed a bit on the following sets but first sets felt good!

yup you're stronger and harder i noticed!

 

[stevesmi]

Thank you sir! Mentally I could live in the gym. Just not satisfied and or ready to give up!

Yeah It keeps us balanced

 

[2Thick]

Being on this gear that’s really important! If we could only find a way to control the liver and kidneys we be immortal

That's part of cycling steroids and why we have to be smart.

 

[ceo]

Thanks brother man! You know it’s funny, it was a slow climb up to 3000 plus calories a day and now as I try to consume less it’s a slow climb down.

Bros, that's a good point. I agree with it.

 

[ROIDDERS]

Thanks brother! I don’t do all of them
consecutive. Kinda like a super set with the bench. That first set makes for a nice warmup though.

Ah I see. That's definitely a good strategy.

 

[Ulter]

Much appreciated! Just to note…there’s 40 mins of cardio in there

40 minutes of cardio is what we like to see.

 

[Tankie]

lol then we need to go slow on the winstrol @Tankie

yup you're stronger and harder i noticed!

Yeah I know. May only make it one more week.

 

[Tankie]

Yeah It keeps us balanced

It’s crazy what it does for us. Trying to get my son to join me. If that boy only knew what kind of chick magnet he would be at his age! Early 20’s!

 

[Tankie]

That's part of cycling steroids and why we have to be smart.

You got that right!

 

[Tankie]

Ah I see. That's definitely a good strategy.

Honestly I’m not good at warming up so I try to hit the body weight exercises as my “warmup”

 

[Tankie]

40 minutes of cardio is what we like to see.

I’m no longer trying to kill myself like I was kid cycle. Keeping it nice and steady you know!

 

[Tankie]

Where did the weekend go! Never long enough!

I was feeling good this morning and ripped off 305 for squats for 2-1/2 reps lol. I’m jokingly putting 2-1/2. That first one I never get fully down. It’s like a wake up moment for my body regardless of weight.

Again I’m down to 2500ish cals for the day. Still working on getting down to 2000-2200.

Macros
2656 cals
258 P
223 C
75. F

5/10/26

Bulgarian lunges 12@40’s, 15@35’s, 30@40’s
Squats 2.5@305, 7@255, 15@205, 13@205
SM shrugs 12@205, 15@175, 15@175, 15@175
Leg ext 10@150, 13@130, 17@100
Leg curls 10@90, 15@70, 25@50
Single cable rear dellt 15@25, 20@20
Single cable side delt 20@10, 10@15
Rope face pulls 15@35, 15@40, 20@45
Cable crunches 30@70, 30@70, 30@70

90 mins

 

[Tankie]

Got a good one for you guys… wife took a picture of me working in yard. Googled what I think they are (fascia infraspinata).

I believe these are growing because of my single cable rear delt exercise.

How do I do my exercise you may ask. Well I move the cable to its highest setting and straight arm pulldown back at a 45 degree angle.

My intentions for this exercise are rear delts obviously. Thoughts?

 

[LevButlerov]

Where did the weekend go! Never long enough!

I was feeling good this morning and ripped off 305 for squats for 2-1/2 reps lol. I’m jokingly putting 2-1/2. That first one I never get fully down. It’s like a wake up moment for my body regardless of weight.

Again I’m down to 2500ish cals for the day. Still working on getting down to 2000-2200.

Macros
2656 cals
258 P
223 C
75. F

5/10/26

Bulgarian lunges 12@40’s, 15@35’s, 30@40’s
Squats 2.5@305, 7@255, 15@205, 13@205
SM shrugs 12@205, 15@175, 15@175, 15@175
Leg ext 10@150, 13@130, 17@100
Leg curls 10@90, 15@70, 25@50
Single cable rear dellt 15@25, 20@20
Single cable side delt 20@10, 10@15
Rope face pulls 15@35, 15@40, 20@45
Cable crunches 30@70, 30@70, 30@70

90 mins

clean day pushing it hard

Got a good one for you guys… wife took a picture of me working in yard. Googled what I think they are (fascia infraspinata).

View attachment 228444

I believe these are growing because of my single cable rear delt exercise.

How do I do my exercise you may ask. Well I move the cable to its highest setting and straight arm pulldown back at a 45 degree angle.

My intentions for this exercise are rear delts obviously. Thoughts?

I would say a lot more pull ups, wide and closer grip tbh but your back looks amazing nice and wide already @Tankie

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

 

[Yuri]

Where did the weekend go! Never long enough!

I was feeling good this morning and ripped off 305 for squats for 2-1/2 reps lol. I’m jokingly putting 2-1/2. That first one I never get fully down. It’s like a wake up moment for my body regardless of weight.

Again I’m down to 2500ish cals for the day. Still working on getting down to 2000-2200.

Macros
2656 cals
258 P
223 C
75. F

5/10/26

Bulgarian lunges 12@40’s, 15@35’s, 30@40’s
Squats 2.5@305, 7@255, 15@205, 13@205
SM shrugs 12@205, 15@175, 15@175, 15@175
Leg ext 10@150, 13@130, 17@100
Leg curls 10@90, 15@70, 25@50
Single cable rear dellt 15@25, 20@20
Single cable side delt 20@10, 10@15
Rope face pulls 15@35, 15@40, 20@45
Cable crunches 30@70, 30@70, 30@70

90 mins

Hahah they are never long enough at all are they!

Love to see you being active on the log my bro

 

[Tankie]

clean day pushing it hard

I would say a lot more pull ups, wide and closer grip tbh but your back looks amazing nice and wide already @Tankie

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

Hmm interesting… I didn’t think about all the damn pull-ups lol. That makes a lot of sense!

Just wanted to make sure I wasn’t miss training rear delts.

 

[LevButlerov]

Hmm interesting… I didn’t think about all the damn pull-ups lol. That makes a lot of sense!

Just wanted to make sure I wasn’t miss training rear delts.

pull ups for the win

 

[stevesmi]

It’s crazy what it does for us. Trying to get my son to join me. If that boy only knew what kind of chick magnet he would be at his age! Early 20’s!

Man, I learned this when I was in my 20s if I didn’t work out, I would go crazy, especially considering my career

 

[2Thick]

You got that right!

yep we do

 

[Grumpy]

Mix of pull ups wide and close grip pull downs to activate all muscle in the upper back will even things out

 

[waggat]

Where did the weekend go! Never long enough!

I was feeling good this morning and ripped off 305 for squats for 2-1/2 reps lol. I’m jokingly putting 2-1/2. That first one I never get fully down. It’s like a wake up moment for my body regardless of weight.

Again I’m down to 2500ish cals for the day. Still working on getting down to 2000-2200.

Macros
2656 cals
258 P
223 C
75. F

5/10/26

Bulgarian lunges 12@40’s, 15@35’s, 30@40’s
Squats 2.5@305, 7@255, 15@205, 13@205
SM shrugs 12@205, 15@175, 15@175, 15@175
Leg ext 10@150, 13@130, 17@100
Leg curls 10@90, 15@70, 25@50
Single cable rear dellt 15@25, 20@20
Single cable side delt 20@10, 10@15
Rope face pulls 15@35, 15@40, 20@45
Cable crunches 30@70, 30@70, 30@70

90 mins

Nice looking leg and shoulder workout mate. Big squats considering you'd already done Bulgarians.

Got a good one for you guys… wife took a picture of me working in yard. Googled what I think they are (fascia infraspinata).

View attachment 228444

I believe these are growing because of my single cable rear delt exercise.

How do I do my exercise you may ask. Well I move the cable to its highest setting and straight arm pulldown back at a 45 degree angle.

My intentions for this exercise are rear delts obviously. Thoughts?

What are you asking here. You want to hit rear delt but think you are hitting this area instead?

 

[ROIDDERS]

Honestly I’m not good at warming up so I try to hit the body weight exercises as my “warmup”

Warming up is definitely something that's important. Highly underrated and so is stretching.

 

[Tankie]

Nice looking leg and shoulder workout mate. Big squats considering you'd already done Bulgarians.

What are you asking here. You want to hit rear delt but think you are hitting this area instead?

Yeah I didn’t think I stated the question to well.
So I’ve those muscles popping right. Question is, what’s driving that? Is it the pull-ups, rear delts, or maybe another exercise.

@Grumpy

 

[Ulter]

I’m no longer trying to kill myself like I was kid cycle. Keeping it nice and steady you know!

Nothing wrong with slow and steady cardio. It's better for your leg joints.

 

[Tankie]

Nothing to really report out today as far training. Outside of being just pooped from legs yesterday! Monday light cardio and abs!

Man did the macros add up today. Few extra protein bars being on the road today. With the new pre workout meal, I’m right at where I’ve been all cycle long.

Macros
3121 cals
280 P
281 C
96 F

 

[Kopite67]

Nothing to really report out today as far training. Outside of being just pooped from legs yesterday! Monday light cardio and abs!

Man did the macros add up today. Few extra protein bars being on the road today. With the new pre workout meal, I’m right at where I’ve been all cycle long.

Macros
3121 cals
280 P
281 C
96 F

Nice quick update brother

 

[Tankie]

Nice quick update brother

Tried and true you are brother! Thank you!

 

[Tankie]

I like the light Mondays but damn does it seem forever to get back to pumping iron!


5/12/26

Macros
2328 cals
223 P 39%
252 C. 44%
44 F 17%

Cardio
20 mins 1.5 miles

25# Dips 20,20,
Sm flat bench 4@225, 12@175, 15@150
Cable crossovers 15@30’s, 13@25’s, 20@20’s
H to L cables 12@25’s 20@20’s, 25@15’s
Rope push downs 4@60, 11@45 20@35
OH tri ext 17@60, 20@50, 22@45
Str bar push downs 15@50, 25@45, 15@55

60 mins

Cardio
15 mins [email protected]%incline

 

[LevButlerov]

I like the light Mondays but damn does it seem forever to get back to pumping iron!


5/12/26

Macros
2328 cals
223 P 39%
252 C. 44%
44 F 17%

Cardio
20 mins 1.5 miles

25# Dips 20,20,
Sm flat bench 4@225, 12@175, 15@150
Cable crossovers 15@30’s, 13@25’s, 20@20’s
H to L cables 12@25’s 20@20’s, 25@15’s
Rope push downs 4@60, 11@45 20@35
OH tri ext 17@60, 20@50, 22@45
Str bar push downs 15@50, 25@45, 15@55

60 mins

Cardio
15 mins [email protected]%incline

puming hard good monday, clean flat bench 150!

 

[Kopite67]

I like the light Mondays but damn does it seem forever to get back to pumping iron!


5/12/26

Macros
2328 cals
223 P 39%
252 C. 44%
44 F 17%

Cardio
20 mins 1.5 miles

25# Dips 20,20,
Sm flat bench 4@225, 12@175, 15@150
Cable crossovers 15@30’s, 13@25’s, 20@20’s
H to L cables 12@25’s 20@20’s, 25@15’s
Rope push downs 4@60, 11@45 20@35
OH tri ext 17@60, 20@50, 22@45
Str bar push downs 15@50, 25@45, 15@55

60 mins

Cardio
15 mins [email protected]%incline

Great session bro. Super volume as usual. Solid pump on those tri's

 

[Tankie]

Thanks bro! Hey for whatever reason I never noticed all the banners by your name! Nice work! Definitely appreciate all the support! @Kopite67

I forgot to hit reply