Approved Log Powerlifting prep Log - sustanon trenbolone

[moparlifter]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

 

[Eddie Haskell]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

Welcome to the EVO family
@moparlifter

You’re saying you’re from NZ?

 

[stevesmi]

nice start man. make sure you check out the other logs to see how best to structure this

 

[moparlifter]

Welcome to the EVO family
@moparlifter

You’re saying you’re from NZ?

Yeah I call Nz home

 

[LevButlerov]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

Yeah I call Nz home

Welcome to the EVO fam! Nice update, you got n2guard to NZ already or just getting it now? @moparlifter

You started the cycle or starting now?

 

[moparlifter]

Welcome to the EVO fam! Nice update, you got n2guard to NZ already or just getting it now? @moparlifter

You started the cycle or starting now?

I got n2guard off someone local that had a bit left , but apparently they managed to get some of it in.

 

[moparlifter]

A couple of pictures for a bit of context, was always into sport from a young age , played softball, rugby league, did all the throwing sports . Got into muay Thai and did that for 6 years , was fit and healthy, then tore my rotator cuff and slipped a disc in my lower back. Had all the surgery that I needed ,then re tore the same rotator so a further surgery required and a very long and painful recovery. In this time I was packing on the weight, one day I looked in the mirror and decided I needed to get back into something. First Pic is me at my heaviest 173kg and other Pic is me know 117kg.
Know the worst thing is the loose skin

 

[RoidRage69]

You should get on semaglutide. I lost 55 lbs with it.

 

[moparlifter]

You should get on semaglutide. I lost 55 lbs with it

You don't lose much muscle?
the loose skin can be a pain in the ass.
Would clen do a similar job for mm

 

[moparlifter]

Week 1 training;
Day 1
Squat 3 @ 225kg
Squat 5x5 @ 187.5kg
RDL 3 X 10 @ 100KG
Lunges 4 x 12 @ 27.5kg each hand
Leg press 6 x 8 @ 200kg
Bench 4 @ 127.5kg
Bench 5 x 7 @ 112.5kg

Day 2
Bench 3 @ 135kg
Bench 5x5 117.5kg
Lat pulldown 5 x 12
Tricep pushdown 6x10
Cable bicep. 4 x 15
Shoulder press 4 x 12

Day 3
Cardio
Walking

Day 4
Cardio
Swimming

Day 5
High bar pause squats 6x6 @ 155kg
Deadlift 1x3 232.5kg
Deadlift 4x7 212.5kg
RDL 5 x 10 120kg
Rear delt fly 6x10 17.5kg
Incline chest Flys 4x12 22.5kg

Day 6
Bench 1x5 140kg
Bench 7x7 112.5kg
Close grip cable row 5x12
Skull crushers 3x15
Bicep curls 5x12
Incline dumbell press 7x9 32.5kg

Day 7
Train with my 2 sons , they are 9&12 and love to go to the gym. Usually a good day to spend some quality time with them.
The oldest wants to start competing so we are just working through all the proper techniques so he doesn't get hurt or the wife would murder me.
He is getting stronger, deadlifts 105 @ 12 years old and benches 35kg , Squats are still in progress

Hopefully this fills in a bit more of the log

 

[RoidRage69]

You don't lose much muscle?
the loose skin can be a pain in the ass.
Would clen do a similar job for mm

As long as you use high androgen load the muscle loss is not too bad. I was 295 in July 2023 and today I am 234 and stronger than I was at any point in my life. I am a powerlifter and am training to break the deadlift WR in the masters 55-59 100KG class.

 

[moparlifter]

As long as you use high androgen load the muscle loss is not too bad. I was 295 in July 2023 and today I am 234 and stronger than I was at any point in my life. I am a powerlifter and am training to break the deadlift WR in the masters 55-59 100KG class.

Oh that's awesome, what is the current record?
Not sure how easy semaglutide is to get here in little old NZ.
Can definitely get clen though

 

[RoidRage69]

Oh that's awesome, what is the current record?
Not sure how easy semaglutide is to get here in little old NZ.
Can definitely get clen though

730 lbs.

 

[moparlifter]

730 lbs.

Wow what a beast , that's alot of weight. Hope it all goes well and you make it look easy

 

[Npcclassicphysique champ]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

A couple of pictures for a bit of context, was always into sport from a young age , played softball, rugby league, did all the throwing sports . Got into muay Thai and did that for 6 years , was fit and healthy, then tore my rotator cuff and slipped a disc in my lower back. Had all the surgery that I needed ,then re tore the same rotator so a further surgery required and a very long and painful recovery. In this time I was packing on the weight, one day I looked in the mirror and decided I needed to get back into something. First Pic is me at my heaviest 173kg and other Pic is me know 117kg.
Know the worst thing is the loose skin

You don't lose much muscle?
the loose skin can be a pain in the ass.
Would clen do a similar job for mm

Week 1 training;
Day 1
Squat 3 @ 225kg
Squat 5x5 @ 187.5kg
RDL 3 X 10 @ 100KG
Lunges 4 x 12 @ 27.5kg each hand
Leg press 6 x 8 @ 200kg
Bench 4 @ 127.5kg
Bench 5 x 7 @ 112.5kg

Day 2
Bench 3 @ 135kg
Bench 5x5 117.5kg
Lat pulldown 5 x 12
Tricep pushdown 6x10
Cable bicep. 4 x 15
Shoulder press 4 x 12

Day 3
Cardio
Walking

Day 4
Cardio
Swimming

Day 5
High bar pause squats 6x6 @ 155kg
Deadlift 1x3 232.5kg
Deadlift 4x7 212.5kg
RDL 5 x 10 120kg
Rear delt fly 6x10 17.5kg
Incline chest Flys 4x12 22.5kg

Day 6
Bench 1x5 140kg
Bench 7x7 112.5kg
Close grip cable row 5x12
Skull crushers 3x15
Bicep curls 5x12
Incline dumbell press 7x9 32.5kg

Day 7
Train with my 2 sons , they are 9&12 and love to go to the gym. Usually a good day to spend some quality time with them.
The oldest wants to start competing so we are just working through all the proper techniques so he doesn't get hurt or the wife would murder me.
He is getting stronger, deadlifts 105 @ 12 years old and benches 35kg , Squats are still in progress

Hopefully this fills in a bit more of the log

@moparlifter welcome to the EVO family bro

you had huge fat loss and we congratulate you, but i agree with @RoidRage69 the next step is to get you on a GLP-1 like semaglutide to drop more bodyfat.

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
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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[ceo]

Bros. Best way to tighten up. The skin is fasting. It will eat away the dead cells.

 

[ROIDDERS]

My man, nice job. Posting up these pictures.

We're going to get you in the best shape. Don't worry.

 

[chesty]

107 kg from 173 kg. That is an amazing transformation. Good job.

 

[Ulter]

So far so good.

Now, we gotta take you to the next level.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

How did you tear your rotator cuff and slip your disc originally?
Was it from the martial arts or something else?

 

[2Thick]

Injuries are very tough man.

We all will deal with them 1 day because we're into this stuff.

 

[Vadim Fedorov]

disc issues in the back are the worst.

You really should look into doing some yoga.

 

[Wootoom]

Have you tried doing more Mobility exercises? So you don't re-aggravate your existing injuries.

 

[moparlifter]

How did you tear your rotator cuff and slip your disc originally?
Was it from the martial arts or something else?

That is exactly right , did muay Thai for the best part of a decade and got it completely wrong while sparring one day and that was the result. Very very painful

 

[moparlifter]

Have you tried doing more Mobility exercises? So you don't re-aggravate your existing injuries.

I usually do 10 -15 minutes of mobility before touching a bar bell

 

[Mobster]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

What's the PCT plan?

 

[ballin2504]

Nice start to the log. Can’t wait to follow along. Should be a big gainer cycle

 

[kcates]

Doing great man. Hopefully just the continue weight loss will help with the slipped disk. I have 6 anchors in my shoulder from a shoulder tear from a fall. Priming the shoulder before training and warming up properly has been doing great for me. If your not already doing those try that out and see if it helps you. How long have you been back training now?

 

[LevButlerov]

Doing great man. Hopefully just the continue weight loss will help with the slipped disk. I have 6 anchors in my shoulder from a shoulder tear from a fall. Priming the shoulder before training and warming up properly has been doing great for me. If your not already doing those try that out and see if it helps you. How long have you been back training now?

6 anchors thats brutal, must be hard to train. You're the real deal! @kcates

 

[Noah Wixx]

You should get on semaglutide. I lost 55 lbs with it.

U killed it with that glp1 when u logged it

 

[kcates]

6 anchors thats brutal, must be hard to train. You're the real deal! @kcates

If you love to train you just learn to work around things and be smart about it. In the beginning I couldn't do squats because my arm doesn't reach back to grip the bar. So I found a new gym when I heard about safety squat bars. The new gym I joined has like 7 different safety or cambered bars I can use. My favorite is the Elite Fts SS Yoke I use the most. Then I have to do overhead press on the seated Smith machine. Then bench press I just go slow on the down to make sure everything is moving good no issues. Now that I gotten stronger I worry less about it. There has to be a breaking point at some point. I just have no idea what it could be. I hope I never find out. I just keep priming and warming it up good.

 

[LevButlerov]

If you love to train you just learn to work around things and be smart about it. In the beginning I couldn't do squats because my arm doesn't reach back to grip the bar. So I found a new gym when I heard about safety squat bars. The new gym I joined has like 7 different safety or cambered bars I can use. My favorite is the Elite Fts SS Yoke I use the most. Then I have to do overhead press on the seated Smith machine. Then bench press I just go slow on the down to make sure everything is moving good no issues. Now that I gotten stronger I worry less about it. There has to be a breaking point at some point. I just have no idea what it could be. I hope I never find out. I just keep priming and warming it up good.

You came to the right place. We all love to train, I have elbow issues for years and push with sleeves. @kcates
if you check @RoidRage69 and his wife @RoidRageWife they lift hardcore and push thru any injuries, true Veterans and iron brothers and sisters of ours.

https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums...cords-sponsored-by-purity-source-labs.102442/

 

[kcates]

You came to the right place. We all love to train, I have elbow issues for years and push with sleeves. @kcates
if you check @RoidRage69 and his wife @RoidRageWife they lift hardcore and push thru any injuries, true Veterans and iron brothers and sisters of ours.

https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums...cords-sponsored-by-purity-source-labs.102442/

ok, I will check them out. What's going on with your elbows? I have tendinitis in mine and I wear sleeves as well when there hurting.

 

[RoidRageWife]

Week 1 training;
Day 1
Squat 3 @ 225kg
Squat 5x5 @ 187.5kg
RDL 3 X 10 @ 100KG
Lunges 4 x 12 @ 27.5kg each hand
Leg press 6 x 8 @ 200kg
Bench 4 @ 127.5kg
Bench 5 x 7 @ 112.5kg

Day 2
Bench 3 @ 135kg
Bench 5x5 117.5kg
Lat pulldown 5 x 12
Tricep pushdown 6x10
Cable bicep. 4 x 15
Shoulder press 4 x 12

Day 3
Cardio
Walking

Day 4
Cardio
Swimming

Day 5
High bar pause squats 6x6 @ 155kg
Deadlift 1x3 232.5kg
Deadlift 4x7 212.5kg
RDL 5 x 10 120kg
Rear delt fly 6x10 17.5kg
Incline chest Flys 4x12 22.5kg

Day 6
Bench 1x5 140kg
Bench 7x7 112.5kg
Close grip cable row 5x12
Skull crushers 3x15
Bicep curls 5x12
Incline dumbell press 7x9 32.5kg

Day 7
Train with my 2 sons , they are 9&12 and love to go to the gym. Usually a good day to spend some quality time with them.
The oldest wants to start competing so we are just working through all the proper techniques so he doesn't get hurt or the wife would murder me.
He is getting stronger, deadlifts 105 @ 12 years old and benches 35kg , Squats are still in progress

Hopefully this fills in a bit more of the log

Yep just be careful those growth plates are still moving they say that can be a risk. But that’s awesome they want to lift! Good sport that you can do your whole life. Same with swimming. That’s a great cardio for weight loss. You have really lost a lot weight great job!

 

[Tiger Salman Khan]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

@moparlifter Welcome to Evo bro........

 

[RoySimpson]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

@moparlifter welcome to the log bro!

 

[LevButlerov]

ok, I will check them out. What's going on with your elbows? I have tendinitis in mine and I wear sleeves as well when there hurting.

It was a bench injury 405lbs for reps got me on trenbolone lol @kcates

 

[moparlifter]

Doing great man. Hopefully just the continue weight loss will help with the slipped disk. I have 6 anchors in my shoulder from a shoulder tear from a fall. Priming the shoulder before training and warming up properly has been doing great for me. If your not already doing those try that out and see if it helps you. How long have you been back training now?

Thanks man , been back in training for the last 6 years or so. I have a ritual to warm up my shoulder before I do any lifting.

 

[moparlifter]

Doing great man. Hopefully just the continue weight loss will help with the slipped disk. I have 6 anchors in my shoulder from a shoulder tear from a fall. Priming the shoulder before training and warming up properly has been doing great for me. If your not already doing those try that out and see if it helps you. How long have you been back training now?

6 anchors!!! That's brutal, I have 2 in mine and that's plenty

 

[moparlifter]

Those are the ones who I read and then decided to do a log of my own

 

[moparlifter]

Training tonight
Warm up and stretch
Squats: 3x 225kg 5x5 207.5
Tempo bench 3x125kg 4x6 102.5
Lunges 6x12 140kg
Core work
Food:
Oats and coffee
Chicken and rice mayo
Protein shake
Mashed potato , veges and mince

 

[25homes]

Hi all

Have been using gear now for the past 6 years , initially as a bit of strength help but then switched over to powerlifting full time 3 years ago.

Have played with a few different cycles over the last 5 or so years.

Stats: age 40 179cm , 117kg decent amount of body fat.

Diet consists of mostly oats , chicken , rice and protein shakes.

3 Lifts , squat 292.5kg , bench 157.5kg , deadlift 290kg =740kg total

Currently just doing this for the strength improvements.

Cycle this time: Sustanon 500mg/w , Tren A 350mg /w , anadrol 50mg Ed for 8 weeks. Total Cycle time 13 weeks.

N2guard and aromasin for protection.

Feel free to let me know if you have some pointers or anything to add

Nice work here

 

[Npcclassicphysique champ]

Training tonight
Warm up and stretch
Squats: 3x 225kg 5x5 207.5
Tempo bench 3x125kg 4x6 102.5
Lunges 6x12 140kg
Core work
Food:
Oats and coffee
Chicken and rice mayo
Protein shake
Mashed potato , veges and mince

big training day bro @moparlifter

get the squats on thick level 225kg! nice

food looks good but can we swap out the mashed potato and just do beef mince with veggies?

 

[moparlifter]

big training day bro @moparlifter

get the squats on thick level 225kg! nice

food looks good but can we swap out the mashed potato and just do beef mince with veggies?

Thanks bro , squats are going to get spicy as I progress

I have tried less carbs but my training sessions just fall apart, my body likes having the carbs for strength.

Any suggestions for alternatives are more than welcome.

 

[Npcclassicphysique champ]

Thanks bro , squats are going to get spicy as I progress

I have tried less carbs but my training sessions just fall apart, my body likes having the carbs for strength.

Any suggestions for alternatives are more than welcome.

I would go with carbs right around training bro and low carbs rest of day
this way you're thick on the lifts while staying lean @moparlifter its called TKD

 

[moparlifter]

Week 2 day 2
Rest day
Oats
Eggs and chicken
Protein shake
Steak and veges

Week 2 day 3
Bench
3 x 125kg
6 x 7 x 105kg
Lat pulldown 3 x 15
Shoulder press 4 x 12
Triceps pushdown 4 x 15
Bicep curl 4 x 12
B: oats & yogurt
L: chinese food lunch shout at work
Protein shake
D: eggs , veges , pork chop

 

[Npcclassicphysique champ]

Week 2 day 2
Rest day
Oats
Eggs and chicken
Protein shake
Steak and veges

Week 2 day 3
Bench
3 x 125kg
6 x 7 x 105kg
Lat pulldown 3 x 15
Shoulder press 4 x 12
Triceps pushdown 4 x 15
Bicep curl 4 x 12
B: oats & yogurt
L: chinese food lunch shout at work
Protein shake
D: eggs , veges , pork chop

steady on the training bro @moparlifter
how big can you get on the bench? 150?

 

[stevesmi]

Looking really good man that's some good exercises and meals

 

[Mobster]

Week 2 day 2
Rest day
Oats
Eggs and chicken
Protein shake
Steak and veges

Week 2 day 3
Bench
3 x 125kg
6 x 7 x 105kg
Lat pulldown 3 x 15
Shoulder press 4 x 12
Triceps pushdown 4 x 15
Bicep curl 4 x 12
B: oats & yogurt
L: chinese food lunch shout at work
Protein shake
D: eggs , veges , pork chop

Where are the weights for these?

 

[ceo]

bros nice meals you put together. clean and solid.

 

[Austin316]

Up. You are looked in really good, man.

The shoulder n triceps push down is fantastic.

 

[sambee38]

make Sure you get in more cardio and make sure you're reporting it. That holds you accountable.

 

[BookerTNY]

Nice job on the bench press day.

you won't go wrong with that.

 

[Arabian]

Be careful with take out Chinese food. It's not authentic Chinese food. I have no clue what it is. It's just Americanized junk food that they call Chinese food.

 

[Zyglamail]

I love Chinese food and I love Asian food.

But you gotta make it on your own. So you know what's going in it

 

[Shrine]

might want to consider dropping dairy out of your diet.

swap in some raw nuts instead or fruit

 

[caligirl85]

Don't forget to take the pictures of the food you're eating as well.
Very important to do that. Shows Accountability.

 

[zedhed]

Make sure you warm up before but wait till you're after done with weight training to stretch.

This is the way it's done. This prevents injuries.

 

[moparlifter]

Morning team
Week 2 day 4
No training but took the oldest boy out for a round of golf
Yogurt 250gm
Oats 150gm
Chicken 200gm
Rice 120gm
Cruskits w vegemite x 4
Steak 180gm
Veges 2 cups

Day 5 training
High bar pause squats 6 x 4 working up to 180kg
Deadlifts
3 x 255kg
5 x 170kg
5 x 185kg
5 x 195kg
2 x 5 202.5kg

Weighted back ext 5 x 13
Yogurt 200gm
Weetbix 75gm + milk
Protein shake
Beef , potatoes, 1 cup veges160gm
1 50gm can creamed rice before training
6 egg omelet , 1.5 cups veges

Will try to remember to get some pictures of my food , sometimes it's hard cause I'm starving

 

[moparlifter]

Make sure you warm up before but wait till you're after done with weight training to stretch.

This is the way it's done. This prevents injuries.

Yeah mate , I'm always careful to warm up and stretch before lifting. I've had shoulder surgery before and I ain't going back

 

[Npcclassicphysique champ]

Morning team
Week 2 day 4
No training but took the oldest boy out for a round of golf
Yogurt 250gm
Oats 150gm
Chicken 200gm
Rice 120gm
Cruskits w vegemite x 4
Steak 180gm
Veges 2 cups

Day 5 training
High bar pause squats 6 x 4 working up to 180kg
Deadlifts
3 x 255kg
5 x 170kg
5 x 185kg
5 x 195kg
2 x 5 202.5kg

Weighted back ext 5 x 13
Yogurt 200gm
Weetbix 75gm + milk
Protein shake
Beef , potatoes, 1 cup veges160gm
1 50gm can creamed rice before training
6 egg omelet , 1.5 cups veges

Will try to remember to get some pictures of my food , sometimes it's hard cause I'm starving

morning @moparlifter though its more like evening coming here bro
i like you cleaning up the diet, any protein shakes?

try to do a few food pics
and how about cardio you doing pre post cardio?

 

[ballin2504]

Everything is looking good man.

 

[RoySimpson]

Week 2 day 2
Rest day
Oats
Eggs and chicken
Protein shake
Steak and veges

Week 2 day 3
Bench
3 x 125kg
6 x 7 x 105kg
Lat pulldown 3 x 15
Shoulder press 4 x 12
Triceps pushdown 4 x 15
Bicep curl 4 x 12
B: oats & yogurt
L: chinese food lunch shout at work
Protein shake
D: eggs , veges , pork chop

@moparlifter awesome work bro! Food is on point!

 

[Noah Wixx]

Yeah mate , I'm always careful to warm up and stretch before lifting. I've had shoulder surgery before and I ain't going back

Lmfao guilty same here with the shoulder surgery lol.

 

[25homes]

Week 2 day 2
Rest day
Oats
Eggs and chicken
Protein shake
Steak and veges

Week 2 day 3
Bench
3 x 125kg
6 x 7 x 105kg
Lat pulldown 3 x 15
Shoulder press 4 x 12
Triceps pushdown 4 x 15
Bicep curl 4 x 12
B: oats & yogurt
L: chinese food lunch shout at work
Protein shake
D: eggs , veges , pork chop

Nice work

 

[moparlifter]

Hey team

Been a rough week unfortunately, picked up a nasty chest infection from one of the kids , little fuckers .

So have had to take most of the week off between looking after myself and my son , finally managed to get back into the gym and routine.

High bar pause squats- 4x6 180kg
Deadlifts
2 x 260kg
5 x 235kg
5 x 220kg
5 x 205kg
2 x 5 x 180kg
RDL 4x12 125kg

Food has been hard to stomach but felt normal today so got back into my usual.
Oats + yogurt
Protein shake
Chicken and broccoli
Steak and mushrooms w/salad pic included

 

[LevButlerov]

Hey team

Been a rough week unfortunately, picked up a nasty chest infection from one of the kids , little fuckers .

So have had to take most of the week off between looking after myself and my son , finally managed to get back into the gym and routine.

High bar pause squats- 4x6 180kg
Deadlifts
2 x 260kg
5 x 235kg
5 x 220kg
5 x 205kg
2 x 5 x 180kg
RDL 4x12 125kg

Food has been hard to stomach but felt normal today so got back into my usual.
Oats + yogurt
Protein shake
Chicken and broccoli
Steak and mushrooms w/salad pic included

happy to see you back @moparlifter lifting strong again.
steak and salad legit
any supps?

 

[moparlifter]

happy to see you back @moparlifter lifting strong again.
steak and salad legit
any supps?

I take the animal pack vitamins and some fish oil

 

[Npcclassicphysique champ]

I take the animal pack vitamins and some fish oil

how about any organ liver support? @moparlifter

and please update training

 

[moparlifter]

A start back into doing some logging of training and meals thanks to the support from the evo family.

Week 1 day 1

Breakfast: 150g oats
A banana and 2 pears

Protein shake with milk 32g protein

Lunch: beef mince with pasta

Dinner: 180g of chicken in wraps, 2 cups of broccoli and carrots

Training:
4 count down pause box squats, explode up 5x5@145kg
Bench: 6x7@90kg
Dumbell rows 3x10 each arm 40kg
Ab work planks and dead bugs
RDL 3x15@80kg

Just easing into this first week back, trying not to get too sore

 

[LevButlerov]

A start back into doing some logging of training and meals thanks to the support from the evo family.

Week 1 day 1

Breakfast: 150g oats
A banana and 2 pears

Protein shake with milk 32g protein

Lunch: beef mince with pasta

Dinner: 180g of chicken in wraps, 2 cups of broccoli and carrots

Training:
4 count down pause box squats, explode up 5x5@145kg
Bench: 6x7@90kg
Dumbell rows 3x10 each arm 40kg
Ab work planks and dead bugs
RDL 3x15@80kg

Just easing into this first week back, trying not to get too sore

welcome back to the EVO family @moparlifter happy to see you training again!

do you have total macros from an app?

how is the cardio?

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

 

[waggat]

A start back into doing some logging of training and meals thanks to the support from the evo family.

Week 1 day 1

Breakfast: 150g oats
A banana and 2 pears

Protein shake with milk 32g protein

Lunch: beef mince with pasta

Dinner: 180g of chicken in wraps, 2 cups of broccoli and carrots

Training:
4 count down pause box squats, explode up 5x5@145kg
Bench: 6x7@90kg
Dumbell rows 3x10 each arm 40kg
Ab work planks and dead bugs
RDL 3x15@80kg

Just easing into this first week back, trying not to get too sore

Geez a year later....

You haven't been training or?

 

[Grumpy]

Welcome back following

 

[rizzlekdizzle]

been over a year brother get some pics up, and cycle details if you have them

 

[Trenhead3cc]

Welcome back! Over 1 year later ? What’s been happening the last year. Have you stuck at it and improved or relapsed a little?
Either way all good . Let’s get some current photos up and we can help support and motivate you! Evo love

 

[Ohdamn]

A start back into doing some logging of training and meals thanks to the support from the evo family.

Week 1 day 1

Breakfast: 150g oats
A banana and 2 pears

Protein shake with milk 32g protein

Lunch: beef mince with pasta

Dinner: 180g of chicken in wraps, 2 cups of broccoli and carrots

Training:
4 count down pause box squats, explode up 5x5@145kg
Bench: 6x7@90kg
Dumbell rows 3x10 each arm 40kg
Ab work planks and dead bugs
RDL 3x15@80kg

Just easing into this first week back, trying not to get too sore

Smart return brother, easing in now sets up long-term progress

 

[moparlifter]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift as

opposed to esthetics.

 

[LevButlerov]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

hard weeks but you doing it right good 95 bench press and lets get the cardio in more!
tren you need to cut down to 10mgs ed pins not 400mgs a bit high

 

[Ohdamn]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

Respect brother, still training hard through life chaos shows real strength

 

[stevesmi]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

@moparlifter fasting is going to be the key for you. The diet looks decent. I would eliminate the bread and look at other areas you can improve on, including reducing refined oils and condiments in your diet.

 

[ceo]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

Bro, still super early in this log. Don't worry we'll talk you through it. Maybe try some time restricted eating and try some OMAD. @moparlifter

 

[ROIDDERS]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

Looking really good man. @moparlifter looks like the diet is really getting cleaned up. Make sure you're getting that fasted cardio in every single day.

 

[Mobster]

While it's function over form I'd wanna see more brawn.

What's the powerlifting targets?

 

[Ulter]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

@moparlifter keep focusing on cutting down. That's the most important thing. You can worry about bulking up and strength later on. Right now we need to get as much body fat off as possible, so focus on your diet hard

 

[2Thick]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

You're not going to want to run tren in your condition. You want to get in top shape first. At the end of the day though, it's your decision. We can only recommend something. @moparlifter

 

[Kopite67]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

Hey brother, welcome back to Evo. Just caught up on the entire back log.
Rough time bro but by coming back here you seem to be starting to sort you life and priorities back into a semblance of order.
Got to agree with everything above from our Evo legends and concentrate on getting your diet in order and drop some bodyfat before you hit more PEDs.
Have you looked into Retatrutide? This may help give you the boost you require in that direction. Be following your journey my NZ brother

 

[ballin2504]

Been a rough week, going to put a few days down here to get caught up:

Week 1 day 2:
2 cups oats with a banana
Protein shake 32g protein
3 chicken sandwiches, wholegrain bread
150g salmon with corn,broccoli and rice

5k walk

Day 3:
Protein shakes x 2 32g protein each
Eggs x 4 , tin tuna
Creamed rice 150g
Chicken tacos x 5 , refried beans and avocado

Training:
Bench press 5 x 7 95kg
Feet up bench 4 x 5 82.5kg
Bent over row 3 x 12 105kg
Shoulder press 3 x 12 22.5kg
Tricep rope pull down 4 x 15 22.5kg
Bicep curl 4 x 15 17.5kg

Day 4:
Ham and bell peppers 6 egg omelet
Tuna and rice
Protein shake 32g
T bone steak, corn cob, cauliflower w/cheese

30 minutes stationary bike

Day 5:
2 cups oats , 2 bananas
8 piece tuna sushi
Protein shake 32g
Banana w honey
Home made beef burgers with coleslaw

Squat 3 cnt pause half way up 4x5 130kg
Deadlift 5x4 177.5kg
T bar row 5x12 50kg
Overhead press 4 x 10 65kg
Weighted lunges db 25kg each hand 3x 14

Just wanted to try and catch everyone up, I had to take a break.....ended up going through quite a terrible break up that sucked all my money and mental capacity because there are kids in the mix which if people know the process it sucks everything from you including the will to live from time to time.

I have checked on here occasionally just to help with some sanity, this is an absolutely amazing community and I appreciate it and thank you brothers keep doing what you doing.

Gear:
Currently just sustanon 2 x 250mg a week.
Planning on moving to once i free up somecash:
Sustanon 750mg a week
Tren A 400mg a week
D bol 50mg ed
Arimadex

Have attached some pictures of my less than stellar physique, I am only currently for powerlifting so I am much more focused on how much I can lift asView attachment 235315 opposed to esthetics.View attachment 235313View attachment 235314

@moparlifter nice work on the log man. Keep it consistent and you’ll move forward quickly

 

[moparlifter]

Thanks for all the input here team, definitely trying to get the body fat percentage down a bit. Unfortunately have quite a bit of loose skin left over from being obese for so long, I am not particularly focused on fat loss but it's always a nice to have.
Have been lighter and heavier over the years, I seem to be able to shift the most weight at between 115-118kg.
Got so close to squatting 300kg so that is the primary goal to get to and total 700kg plus.

 

[moparlifter]

Week 2 day 1:

Oats w/protein 2 cups plus 32g protein
Rice w mince and veges
Chicken wraps w salad

Training
Squats 3x5 170kg 2x5 195kg 2x5 155kg
Bench 4x9 90kg
Barbell row 4x12 80kg
Ssb good morning 3x10 75kg
Db lunges 4x15 25kg

 

[moparlifter]

Week 2 day 2

Chicken w 1 cup rice
Protein shake
Mince w vegetables
2 x bananas
Omelet with chicken and veg

Training:
30 mins bike

Bench: 5x5 100kg
Db incline bench 3x12 35kg
Shoulder press 3x12 25kg
Lat pulldown 4x10 60kg
Tricep rope pull downs 4x12 25kg
Bicep curls 4x12 27.5kg

 

[LevButlerov]

Thanks for all the input here team, definitely trying to get the body fat percentage down a bit. Unfortunately have quite a bit of loose skin left over from being obese for so long, I am not particularly focused on fat loss but it's always a nice to have.
Have been lighter and heavier over the years, I seem to be able to shift the most weight at between 115-118kg.
Got so close to squatting 300kg so that is the primary goal to get to and total 700kg plus.

Week 2 day 1:

Oats w/protein 2 cups plus 32g protein
Rice w mince and veges
Chicken wraps w salad

Training
Squats 3x5 170kg 2x5 195kg 2x5 155kg
Bench 4x9 90kg
Barbell row 4x12 80kg
Ssb good morning 3x10 75kg
Db lunges 4x15 25kg

Week 2 day 2

Chicken w 1 cup rice
Protein shake
Mince w vegetables
2 x bananas
Omelet with chicken and veg

Training:
30 mins bike

Bench: 5x5 100kg
Db incline bench 3x12 35kg
Shoulder press 3x12 25kg
Lat pulldown 4x10 60kg
Tricep rope pull downs 4x12 25kg
Bicep curls 4x12 27.5kg

keep working it right now its all in the food are you using an app to track food?

 

[moparlifter]

Week 2 day 3

Rice w/milk and bananas
Protein shake
Chicken w/ salad
Apple w peanut butter
Salmon w corn, capsicum and cabbage

Training:
30 min fasted cardio-bike
90 minute walk

Rest day for weights

 

[moparlifter]

Week 2 day 4

Oats w/banana
Tuna w/crackers and rice
Pears and peanut butter
Homemade chicken burgers no buns, Kumara chips made in air fryer.

Training:
Feet up bench 4x7 92.5kg
Dumbell chest flies 4x12 20kg
Back extensions 4x10 20kg plate
Db Calf raises 3x15 15kg each hand
Sled push 150kg 4 lengths

No morning Cardio, had an early start at work

 

[moparlifter]

keep working it right now its all in the food are you using an app to track food?

I am not currently using one, any free recommendations?

 

[LevButlerov]

I am not currently using one, any free recommendations?

myfitnesspal usually most used

 

[LevButlerov]

Week 2 day 3

Rice w/milk and bananas
Protein shake
Chicken w/ salad
Apple w peanut butter
Salmon w corn, capsicum and cabbage

Training:
30 min fasted cardio-bike
90 minute walk

Rest day for weights

Week 2 day 4

Oats w/banana
Tuna w/crackers and rice
Pears and peanut butter
Homemade chicken burgers no buns, Kumara chips made in air fryer.

Training:
Feet up bench 4x7 92.5kg
Dumbell chest flies 4x12 20kg
Back extensions 4x10 20kg plate
Db Calf raises 3x15 15kg each hand
Sled push 150kg 4 lengths

No morning Cardio, had an early start at work

macros need work I think lets move the peanut butter to walnut butter possible? and oats banana needs a protein scoop can you add?