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Progress is Progress no matter how small it is, that is moving forward and always the goal.Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.
@Avitoholis awesome work broo keep it coming!Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.
Nice update
@Avitoholis nice progress man. You’re doing very wellNot the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.
Nice workNot the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.
WEEKLY AAR - Week 5 PGP Summary
Week of: April 27 – May 4, 2025
Overall Rating (1–10): 7
1. Summary
This was a solid step-forward week physically, even though it was a bit off mentally. I got all of my primary strength training sessions completed, and while my Saturday cardio session was missed, I offset it with several hours of intense physical labour that more than made up for it. My nutrition wasn’t perfect - I missed my ideal diet 3 out of 7 days—but I did succeed in raising my protein intake by 30g daily as planned. Digestion was better overall, and heartburn stayed in check.
Sleep was inconsistent early in the week (mostly under 6 hours), but I rebounded hard with a full recovery night Friday and a massive 8.5h+ session Saturday night, which helped me feel mentally reset by Sunday.
The biggest win this week? I’m finally seeing clear changes in the mirror - muscles are fuller, tighter, and I’m just getting started. That’s a huge motivator. Even though I felt irritable and off mid-week due to external stress (still supporting my wife with recovery at home), I didn’t spiral. I assessed, made small adjustments, and got sharper by the weekend. Momentum is holding.
Training: 7/10
Main sessions were locked in. Lifts progressed across key areas - shoulders, chest, and arms in particular. Pumps were massive this week - so much so that everyday tasks (like stirring cream of rice) were borderline annoying. I skipped a feeder session late week based on fatigue but still met the overall training goal.
Cardio: 7/10
I completed 6 walks, including several longer outdoor sessions with solid calorie burns. Saturday’s walk was missed, but my workload around the house was intensive and energy-demanding - realistically equal in volume.
Nutrition: 6.5/10
Protein was up 30g per day on average, and meals were mostly clean early in the week. I missed the target plan on three days, but still hit my macros overall. Cream of rice rotation continues to help with digestion, and I stayed flexible without slipping too far.
Sleep & Recovery: 6.5/10
Sleep quality was low early in the week (5–6h range), and I felt it in irritability and fatigue by Thursday. Friday and Saturday were strong rebound nights, with nearly 9 hours logged on Saturday. I felt sharp again by Sunday, with no lingering soreness. Pumps were wild all week - definitely a possible sign of improved recovery and nutrient partitioning and this is despite the lower sleep average.
Supplementation & Gear:
Still running my standard protocol:
• Test 200mg / EQ 300mg (Sunday)
• Primo 300mg (Wednesday)
• Tbol 40mg/day (final week complete)
• HGH 3iu AM
• Support stack: ALA, Berberine, NAC, and TUDCA all reintroduced fully this week.
Everything is running smooth. No new sides. Water retention is mild (hands are swollen in the morning) and digestion is solid.
2. Training Breakdown
• Pumps were insane all week - especially upper body.
• Stayed smart with volume. Removed both feeders to prioritize rest particularly to reduce volume for shoulders.
• Progressed lateral raises, DB shoulder press, and arms.
• Sunday session was excellent and a strong finish to the week.
• DOMS are not an issue, no nagging fatigue by week end…although my shoulders are feeling slightly more fatigued this week…hence the removal of the feeder workouts.
3. Wins & Challenges
Wins:
• Muscle fullness clearly improving - visible change.
• Protein goal hit every day (+30g daily bump).
• Maintained cardio consistency with only one missed session.
• Pumps and performance trending up.
• Did not spiral despite mental fatigue mid-week.
Challenges:
• Sleep still inconsistent early in the week (under 6h 4 days).
• 3 days missed on ideal diet.
• External stress (home responsibilities) made recovery and focus harder.
• Pumps so intense it became a disruption during basic tasks.
4. Adjustments Going into Week 6
Training:
• Normal gym-based sessions Monday and Tuesday.
• Wednesday through Friday: travel-based workouts using TRX bands, resistance bands, ab roller, and bodyweight.
• Keep intensity high through volume, tempo, and shortened rest.
Cardio:
• 45+ minute walk daily.
• Treadmill - fasted preferred but completion is the priority.
• Maintain pace and distance.
Nutrition:
• Eat out Tuesday, Wednesday, and Thursday dinners - I'll keep it in check.
• Continue shakes, prepped lunches, and a clean base for all my other meals.
• Keep protein intake high (225–250g/day).
Supplementation & Gear:
• Primo shot moved to Tuesday this week.
Recovery & Sleep:
• Expecting more sleep this week due to reduced responsibilities.
• Target 7–8 hours nightly.
5. Mindset for Week 6
• Dial in sleep: consistency > perfection.
Trust the mirror: recomp is working - physique is visibly shifting.
Week of: April 27 – May 4, 2025
Overall Rating (1–10): 7
1. Summary
This was a solid step-forward week physically, even though it was a bit off mentally. I got all of my primary strength training sessions completed, and while my Saturday cardio session was missed, I offset it with several hours of intense physical labour that more than made up for it. My nutrition wasn’t perfect - I missed my ideal diet 3 out of 7 days—but I did succeed in raising my protein intake by 30g daily as planned. Digestion was better overall, and heartburn stayed in check.
Sleep was inconsistent early in the week (mostly under 6 hours), but I rebounded hard with a full recovery night Friday and a massive 8.5h+ session Saturday night, which helped me feel mentally reset by Sunday.
The biggest win this week? I’m finally seeing clear changes in the mirror - muscles are fuller, tighter, and I’m just getting started. That’s a huge motivator. Even though I felt irritable and off mid-week due to external stress (still supporting my wife with recovery at home), I didn’t spiral. I assessed, made small adjustments, and got sharper by the weekend. Momentum is holding.
Training: 7/10
Main sessions were locked in. Lifts progressed across key areas - shoulders, chest, and arms in particular. Pumps were massive this week - so much so that everyday tasks (like stirring cream of rice) were borderline annoying. I skipped a feeder session late week based on fatigue but still met the overall training goal.
Cardio: 7/10
I completed 6 walks, including several longer outdoor sessions with solid calorie burns. Saturday’s walk was missed, but my workload around the house was intensive and energy-demanding - realistically equal in volume.
Nutrition: 6.5/10
Protein was up 30g per day on average, and meals were mostly clean early in the week. I missed the target plan on three days, but still hit my macros overall. Cream of rice rotation continues to help with digestion, and I stayed flexible without slipping too far.
Sleep & Recovery: 6.5/10
Sleep quality was low early in the week (5–6h range), and I felt it in irritability and fatigue by Thursday. Friday and Saturday were strong rebound nights, with nearly 9 hours logged on Saturday. I felt sharp again by Sunday, with no lingering soreness. Pumps were wild all week - definitely a possible sign of improved recovery and nutrient partitioning and this is despite the lower sleep average.
Supplementation & Gear:
Still running my standard protocol:
• Test 200mg / EQ 300mg (Sunday)
• Primo 300mg (Wednesday)
• Tbol 40mg/day (final week complete)
• HGH 3iu AM
• Support stack: ALA, Berberine, NAC, and TUDCA all reintroduced fully this week.
Everything is running smooth. No new sides. Water retention is mild (hands are swollen in the morning) and digestion is solid.
2. Training Breakdown
• Pumps were insane all week - especially upper body.
• Stayed smart with volume. Removed both feeders to prioritize rest particularly to reduce volume for shoulders.
• Progressed lateral raises, DB shoulder press, and arms.
• Sunday session was excellent and a strong finish to the week.
• DOMS are not an issue, no nagging fatigue by week end…although my shoulders are feeling slightly more fatigued this week…hence the removal of the feeder workouts.
3. Wins & Challenges
Wins:
• Muscle fullness clearly improving - visible change.
• Protein goal hit every day (+30g daily bump).
• Maintained cardio consistency with only one missed session.
• Pumps and performance trending up.
• Did not spiral despite mental fatigue mid-week.
Challenges:
• Sleep still inconsistent early in the week (under 6h 4 days).
• 3 days missed on ideal diet.
• External stress (home responsibilities) made recovery and focus harder.
• Pumps so intense it became a disruption during basic tasks.
4. Adjustments Going into Week 6
Training:
• Normal gym-based sessions Monday and Tuesday.
• Wednesday through Friday: travel-based workouts using TRX bands, resistance bands, ab roller, and bodyweight.
• Keep intensity high through volume, tempo, and shortened rest.
Cardio:
• 45+ minute walk daily.
• Treadmill - fasted preferred but completion is the priority.
• Maintain pace and distance.
Nutrition:
• Eat out Tuesday, Wednesday, and Thursday dinners - I'll keep it in check.
• Continue shakes, prepped lunches, and a clean base for all my other meals.
• Keep protein intake high (225–250g/day).
Supplementation & Gear:
• Primo shot moved to Tuesday this week.
Recovery & Sleep:
• Expecting more sleep this week due to reduced responsibilities.
• Target 7–8 hours nightly.
5. Mindset for Week 6
• Dial in sleep: consistency > perfection.
Trust the mirror: recomp is working - physique is visibly shifting.
you said you looking better and recomp working bro post some pics of the EVO family to see @Avitoholis
WEEKLY AAR – Week 6 PGP Summary
Week of: May 5 to May 11, 2025
Overall Rating (1–10): 6.5
Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.
1. Summary
• No structured gym sessions logged; focus was on light travel-based workouts
• Cardio remained low-impact to support recovery
• Macros weren’t tracked strictly, but food quality was overall maintained
• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days
• No noted digestive issues, and sleep was adequate
2. Training Breakdown
• This was a deload/recovery phase week
• No formal push/pull/legs cycle baselined, but awareness was maintained
• CNS, joints, and connective tissue benefited
3. Wins & Challenges
Wins:
• Didn’t spiral or deviate off-track despite travel
• Maintained nutritional baseline
• Recognized the value of backing off even if it felt off
Challenges:
• No gym intensity or progressive loading caused some internal friction
• Psychological drag from feeling like momentum was slipping
4. Strategic Adjustments for Week 7
• Baseline my new PPL split
• Resume progressive overload with moderate volume
• Keep cardio at 4–5x/week
• Re-establish log tracking (training, cardio, nutrition)
• Add 1–2 feeder or mobility sessions based on how joints feel early in the week
5. Mindset
De-loading doesn't stall my growth - its making it sustainable.
Commitment: Log every training session this week.
Week of: May 5 to May 11, 2025
Overall Rating (1–10): 6.5
Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.
1. Summary
• No structured gym sessions logged; focus was on light travel-based workouts
• Cardio remained low-impact to support recovery
• Macros weren’t tracked strictly, but food quality was overall maintained
• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days
• No noted digestive issues, and sleep was adequate
2. Training Breakdown
• This was a deload/recovery phase week
• No formal push/pull/legs cycle baselined, but awareness was maintained
• CNS, joints, and connective tissue benefited
3. Wins & Challenges
Wins:
• Didn’t spiral or deviate off-track despite travel
• Maintained nutritional baseline
• Recognized the value of backing off even if it felt off
Challenges:
• No gym intensity or progressive loading caused some internal friction
• Psychological drag from feeling like momentum was slipping
4. Strategic Adjustments for Week 7
• Baseline my new PPL split
• Resume progressive overload with moderate volume
• Keep cardio at 4–5x/week
• Re-establish log tracking (training, cardio, nutrition)
• Add 1–2 feeder or mobility sessions based on how joints feel early in the week
5. Mindset
De-loading doesn't stall my growth - its making it sustainable.
Commitment: Log every training session this week.
@Avitoholis strong update bro i see you didnt do too much at the gym
why not pics? share some please
@Avitoholis Looking really good on this, man. I'm very proud of you. Nice that you're even posting your challenges.
@Avitoholis Bro, you doing a great job on this looking really strong on this training.
@Avitoholis Bros, you are a true champion. I like this update, especially the way you know your mindset.
@Avitoholis Wow, this is an incredible lift. Keep up the good work. You won't go wrong.
@Avitoholis you are the man for sure. I like these different exercises. That's the way it's done.
@Avitoholis Nice job on this. I like how you include the brain, the emotional effect that's important as well.
Sometimes a week like that to reset can workout for the best. Back to the grind.
@Avitoholis quality update man. Glad to see them.
@Avitoholis post some update pics bro!
