Approved Log 2025 Off Season IFBB Cycle Log

[R. AP]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

 

[Pigsy]

Welcome fellow Aussie logger. Will be following your log using @Core Pharma products

 

[stevesmi]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP wow you got a monster physique congrats on what you have accomplisehd so far.

i'm sure you have a lot of knowledge to share with the forum via your log and tips/tricks

 

[coolguy77711]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

Let's go brother keen to follow along welcome

 

[Core Pharma]

Super stoked to have you on board brother @R. AP

 

[LevButlerov]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP this is an impressive log, welcome to the EVO family you look amazing, really good back and legs.

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

 

[BodyMonster34]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP Bro you look fantastic just like a ifbb pro bodybuilder. You should definitely compete.

 

[RickRock]

Welc0me to evo bro. What does your cycle and training look like?

 

[ceo]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP Bros this a great log. gonna be a fun one to follow. Good things. You're going to be talking about. I'm looking forward to it.

 

[Mobster]

Gonna be a crazy bulk / off season

 

[ROIDDERS]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP looking good on this. i'm proud of you. keep up the good work!

 

[Ulter]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP Up. Excellent job on the weekly notes and the updates on the different things you're doing.

This is the way to do it. Keep it up.

 

[2Thick]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP Really looking forward to seeing what kind of progress you get.

I like the little notes you're making. It's really deep information.

 

[R. AP]

@R. AP Bro you look fantastic just like a ifbb pro bodybuilder. You should definitely compete.

Hey thanks so much bro! Working on that pro card!

 

[R. AP]

02/05/2025

Morning Everyone! Introducing my first weekly log of the 2025 off season. One week following National Championships/ Amateur Grand Prix. Thanks for your patience while I sus out the best format for this!

Body weight: 93.7kg (+ 2.1kg from show day)
Calves: 39cm (+ 0.5cm from show day)
Quads: 65.5cm (+1cm from show day)
Glutes: 100.5cm (+1.5cm from show day)
Waist: 79cm (+1 cm from show day)
Chest: 127.5cm (+1.5cm from show day)
Arms: 46cm (+1cm from show day)

Nutrition (pictures attached):

Meal one (pre workout) @ 3:30am:
- 180g Jasmine Rice (cooked weight)
- 100g banana
- 15g honey

Meal two (breakfast) @ 7:00am:
- 120g granola
- 80g light greek yogurt
- 15g honey
- 70g avocado
- 100g mixed berries

Meals three and four (lunch) @ 11:00am and 4:00pm:
- 250g basa
- 125g jasmine rice (cooked weight)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 10g walnuts

Meal five (dinner) @ 7:30pm
- 250g Turkey Mince
- 200g spud lite (raw weight)
- 100g asparagus
- 10g mac nuts

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Rest
Fri (today): Upper body
Sat (tomorrow): Legs (starting with calves)

Supplementation:
- Methylene Blue
- Kaizen (carnitine and NAD stack)
- Berberine
- COQ10
- Curcuminm
- Telmasartin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger

Pharma:
- Test: 500mg/ weekly injected EOD
- Primo: 500mg/ weekly injected EOD
- Ment: 10mg/ daily
- 6IU GH injected mornings

Week notes:
- Kicked off my off-season and the above plan on Tuesday following 2x days of leisurely (but clean) eating post-comp. Sleep, fatigue metrics and mood have been progressively better as the week goes on and the food does its thing. Finally starting to feel like myself again which is fantastic. Bloods were drawn this morning pending results which will determine whether I do a health phase at the end of this month or ride straight through into a push phase.

Past 2x weeks have been running basically just Primo and Tren A + Winstrol for Nationals so test is starting to increase again which had a dramatic effect on my fullness, strength and sleep quality this week. Final tren injection was a few days over a week ago and last winstrol dose was 5x days ago. I imagine that e2 is still quite low. Skin is dry as fuck.

Focuses for next week/ this off-season:

Adhere to the reverse diet (I'm SO fucking hungry. Imagine finishing a comp prep and jumping back on a diet lol). Also want to make sure that my training is done with absolute precision. As mechanically perfect as possible, 0RIR (true failure) and with progressively better control, MMM etc. John Jewett is a big inspiration for training at the moment.

 

[Blastoise]

02/05/2025

Morning Everyone! Introducing my first weekly log of the 2025 off season. One week following National Championships/ Amateur Grand Prix. Thanks for your patience while I sus out the best format for this!

Body weight: 93.7kg (+ 2.1kg from show day)
Calves: 39cm (+ 0.5cm from show day)
Quads: 65.5cm (+1cm from show day)
Glutes: 100.5cm (+1.5cm from show day)
Waist: 79cm (+1 cm from show day)
Chest: 127.5cm (+1.5cm from show day)
Arms: 46cm (+1cm from show day)

Nutrition (pictures attached):

Meal one (pre workout) @ 3:30am:
- 180g Jasmine Rice (cooked weight)
- 100g banana
- 15g honey

Meal two (breakfast) @ 7:00am:
- 120g granola
- 80g light greek yogurt
- 15g honey
- 70g avocado
- 100g mixed berries

Meals three and four (lunch) @ 11:00am and 4:00pm:
- 250g basa
- 125g jasmine rice (cooked weight)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 10g walnuts

Meal five (dinner) @ 7:30pm
- 250g Turkey Mince
- 200g spud lite (raw weight)
- 100g asparagus
- 10g mac nuts

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Rest
Fri (today): Upper body
Sat (tomorrow): Legs (starting with calves)

Supplementation:
- Methylene Blue
- Kaizen (carnitine and NAD stack)
- Berberine
- COQ10
- Curcuminm
- Telmasartin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger

Pharma:
- Test: 500mg/ weekly injected EOD
- Primo: 500mg/ weekly injected EOD
- Ment: 10mg/ daily
- 6IU GH injected mornings

Week notes:
- Kicked off my off-season and the above plan on Tuesday following 2x days of leisurely (but clean) eating post-comp. Sleep, fatigue metrics and mood have been progressively better as the week goes on and the food does its thing. Finally starting to feel like myself again which is fantastic. Bloods were drawn this morning pending results which will determine whether I do a health phase at the end of this month or ride straight through into a push phase.

Past 2x weeks have been running basically just Primo and Tren A + Winstrol for Nationals so test is starting to increase again which had a dramatic effect on my fullness, strength and sleep quality this week. Final tren injection was a few days over a week ago and last winstrol dose was 5x days ago. I imagine that e2 is still quite low. Skin is dry as fuck.

Focuses for next week/ this off-season:

Adhere to the reverse diet (I'm SO fucking hungry. Imagine finishing a comp prep and jumping back on a diet lol). Also want to make sure that my training is done with absolute precision. As mechanically perfect as possible, 0RIR (true failure) and with progressively better control, MMM etc. John Jewett is a big inspiration for training at the moment.

Is the ment just to raise your e2 faster to get you feeling back to normal or is this the compound you’re going to use throughout the growth phase? It’s my favourite compound but would like to know the mindset you are using with approaching it

 

[BodyMonster34]

Hey thanks so much bro! Working on that pro card!

@R. AP

bro you gonna get it!

 

[RoySimpson]

Hey Guys,

R. here. Introducing myself as a @Core Pharma sponsored athlete. I've just finished up with the IFBB National Championships and Amateur Grand Prix and kicking off my off-season. Looking forward to logging the following over the next 6 - 8 months;

- Physique update pics (anonymous)
- Body weight
- Measurements
- Nutrition (with pics)
- Supplementation
- Pharmacology
- Fatigue/ sleep/ recovery metrics
- Weekly notes and upcoming changes

Check ins are done on Thursday, and I'll be logging weekly here on the Friday. Super excited to optimize pretty much every aspect of my off-season. This will be my second competitive season and I've had a few chances now to learn what I need to focus on.

Back pump piccy from peak week attached as a bit of an introduction!

@R. AP Looking forward to following your progress, seeing those updates, and learning from your insights as you dial everything in for your second competitive season.

 

[Noah Wixx]

Welcome into the community amazing physique man!

 

[LevButlerov]

@R. AP did an update but he's new so give him time
https://www.evolutionary.org/forums...te-first-log-sponsored-by-core-pharma.104519/