Approved Log 2025 Testosterone Masteron cycle Log

[Ben10]

Hey guys back for 2025 with a new log for Popeye Labs

Starting point
121.5kg
Currently 5th week of growth phase and performance and size are increasing slowly. I have a holiday booked for June so plan is to grow Jan/Feb/March then cut in April/may cleaning up the body fat so can look half decent for holiday.
Plans to compete in 2026 might still happen jusf depends on work and other life factors but I’m still young so no need to rush it

AAS starts today
200mg Test E
200mg Mast E
Will slowly titrate the dosages up and possibly will be adding other compounds and trying a few new things for this log in the coming weeks.


Food
4575 Calories
388g Protein
636g Carbs
65g Fat

Cardio & Steps
20,000 Steps (average)
20min Cardio post workout x4 per week

Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens

 

[s.gentz]

AAS starts today
200mg Test E
200mg Mast E

This is not an ideal stack for growth. Why not switch out the mast for EQ or Deca or even Primo?
Masteron is more of a cosmetic drug. Would never include it in a growth phase.

 

[stevesmi]

i will suggest don't titrate the dose. 2nd time i have seen that on here in the past week.

the steroids already 'titrate' on their own with esters attached. so start at the full dose from day 1

 

[Ben10]

This is not an ideal stack for growth. Why not switch out the mast for EQ or Deca or even Primo?
Masteron is more of a cosmetic drug. Would never include it in a growth phase.

Will more than likely be switched for primo, which is what I have consistently used in the past

 

[Npcclassicphysique champ]

Hey guys back for 2025 with a new log for Popeye Labs

Starting point
121.5kg
Currently 5th week of growth phase and performance and size are increasing slowly. I have a holiday booked for June so plan is to grow Jan/Feb/March then cut in April/may cleaning up the body fat so can look half decent for holiday.
Plans to compete in 2026 might still happen jusf depends on work and other life factors but I’m still young so no need to rush it

AAS starts today
200mg Test E
200mg Mast E
Will slowly titrate the dosages up and possibly will be adding other compounds and trying a few new things for this log in the coming weeks.


Food
4575 Calories
388g Protein
636g Carbs
65g Fat

Cardio & Steps
20,000 Steps (average)
20min Cardio post workout x4 per week

Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens

@Ben10 good log and I want to see how you do on this cycle bro @popeye2.0 will be proud

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

 

[Mobster]

Plenty of time to get in shape for sure

 

[Ben10]

28/1/25
Pull day

Fatigue is high atm as up at 3:45am for work and currently working long days and my body is still adjusting to how physical my job is atm but gym performance is still improving week to weak.

Had a decent pull session despite struggling to get quality sleep last night.

Output - 22,979 Steps as of 8pm

Stairmaster - 15min Post workout



Struggling to get a good routine for meals as having to fit meals in whikst driving to and from work and any chance I can I eat, I’ve started having a shake around 10am each morning that is quiet calorie dense and helps me get through the morning. Meals aren’t 100% tracked but I still eat fairly clean once I’m adjusted to routine will be 100% on point.



M1

80g WPI

120g Oats

25g honey

150g Banana



M2

400g Rice

300g Chicken Breast

Low cal sweet chilli sauce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam



M5

300g Rump Steak

300g Spud Lite

asparagus

Capsicum

Tomato

Cucumber

Snacks + intra
2 LCM Bars
1 Large Banana

Intra
50g Cluster dextrin
10g BCAA
1 serving Electrolyte Formula










Single Arm Low Row 6PPS 2x9,8

Underhand grip row 3.5PPS 2x11,8

Tbar Row 160kg 2x11,9

Cable Row 80kg 2x12,10

Cable pull over 42.5kg 2x12,12

Lat Pull down 80kg 2x11,10

 

[Masonic Bodybuilder]

Looking forward to following along. That is a lot of calories, but also a lot of steps!

 

[Npcclassicphysique champ]

28/1/25
Pull day

Fatigue is high atm as up at 3:45am for work and currently working long days and my body is still adjusting to how physical my job is atm but gym performance is still improving week to weak.

Had a decent pull session despite struggling to get quality sleep last night.

Output - 22,979 Steps as of 8pm

Stairmaster - 15min Post workout



Struggling to get a good routine for meals as having to fit meals in whikst driving to and from work and any chance I can I eat, I’ve started having a shake around 10am each morning that is quiet calorie dense and helps me get through the morning. Meals aren’t 100% tracked but I still eat fairly clean once I’m adjusted to routine will be 100% on point.



M1

80g WPI

120g Oats

25g honey

150g Banana



M2

400g Rice

300g Chicken Breast

Low cal sweet chilli sauce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam



M5

300g Rump Steak

300g Spud Lite

asparagus

Capsicum

Tomato

Cucumber

Snacks + intra
2 LCM Bars
1 Large Banana

Intra
50g Cluster dextrin
10g BCAA
1 serving Electrolyte Formula










Single Arm Low Row 6PPS 2x9,8

Underhand grip row 3.5PPS 2x11,8

Tbar Row 160kg 2x11,9

Cable Row 80kg 2x12,10

Cable pull over 42.5kg 2x12,12

Lat Pull down 80kg 2x11,10

@Ben10 your meals are actually real good bro on the WPI thats whey protein?

training legit, any pull ups?

 

[ceo]

bros The food looks really good.
Your blasting, those calories hard.

 

[ROIDDERS]

i wouldn't bother with masteron at all.

primo is better but not really great for bulking

 

[chesty]

Man, that's a brutal schedule. Having to wake up that early? What kind of industry are you in?

 

[Ulter]

Make sure you go to bed early if you have to get up early.

That's the only way you're gonna be able to get those muscles recovered.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

A nice job on the training update.

I like how you do variations of the arms and the grips.

 

[2Thick]

Nice job, man, the cable pullover and the lat pull down look to be on point.

 

[Vadim Fedorov]

I'm liking the different types of foods you're putting together.

The rice and the chicken breast look to be on point.

 

[Wootoom]

not bad on the food,
..
i would increase the volume more on the training though.

 

[Ben10]

Man, that's a brutal schedule. Having to wake up that early? What kind of industry are you in?

Carpentry but atm it’s a 90 min drive to work and have to be there for 6

 

[Ben10]

Make sure you go to bed early if you have to get up early.

That's the only way you're gonna be able to get those muscles recovered.

In bed for around 8:30- 9pm

 

[Ben10]

29/1/25
Push day

Left the house this morning at 4:30am and didn’t get home from work till around 7pm so had to make quick use of time so could be in bed for a reasonable time, the plan for today was get in and get out with slightly reduced rest times between sets but still keeping the working weight where it should be. This led to a pre decent pump and a solid session. Due to the lack of time and preparation I didn’t have my intra made up ready to go so with my final meal of the day had some extra carbs. Meals are almost the same as yesterday and this is pre much how things will be consistently



M1

80g WPI

120g Oats

25g honey

150g Banana

Cinnamon



M2

400g Rice

300g Chicken Breast

Low cal teriyaki marinade

Cucumber

Lettuce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam



M5

300g Eye Fillet

400g Spud Lite

asparagus

Capsicum

250ml Orange Juice



WORKOUT

Plate loaded flat chest press 4PPS 2x12,8

Plate loaded shoulder press 4PPS 2x12,11

Incline Chest Press machine 3.5PPS 2x11,9

Pec deck 138kg 2x12

Seated Lateral Raise Machine 84kg 2x12,11
No cardio today as short for time and it’s already 9pm and need to get in bed.

Steps - 25,007 as of 9pm

 

[ballin2504]

Just keep the doses the same

 

[Pigsy]

Will follow a long your new log

 

[RoySimpson]

Hey guys back for 2025 with a new log for Popeye Labs

Starting point
121.5kg
Currently 5th week of growth phase and performance and size are increasing slowly. I have a holiday booked for June so plan is to grow Jan/Feb/March then cut in April/may cleaning up the body fat so can look half decent for holiday.
Plans to compete in 2026 might still happen jusf depends on work and other life factors but I’m still young so no need to rush it

AAS starts today
200mg Test E
200mg Mast E
Will slowly titrate the dosages up and possibly will be adding other compounds and trying a few new things for this log in the coming weeks.


Food
4575 Calories
388g Protein
636g Carbs
65g Fat

Cardio & Steps
20,000 Steps (average)
20min Cardio post workout x4 per week

Supplements
Multi Vit
NAC
Tudca
Magnesium
ZMA
Digestive enzyme with each meal
Probiotic
Vit D
Vit C
B12
Coq12
5HTP
Fish oil
Glutamine 10g
Creatine 10g
Daily greens

@Ben10 keep this log coming bro!

 

[Tiger Salman Khan]

29/1/25
Push day

Left the house this morning at 4:30am and didn’t get home from work till around 7pm so had to make quick use of time so could be in bed for a reasonable time, the plan for today was get in and get out with slightly reduced rest times between sets but still keeping the working weight where it should be. This led to a pre decent pump and a solid session. Due to the lack of time and preparation I didn’t have my intra made up ready to go so with my final meal of the day had some extra carbs. Meals are almost the same as yesterday and this is pre much how things will be consistently



M1

80g WPI

120g Oats

25g honey

150g Banana

Cinnamon



M2

400g Rice

300g Chicken Breast

Low cal teriyaki marinade

Cucumber

Lettuce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam



M5

300g Eye Fillet

400g Spud Lite

asparagus

Capsicum

250ml Orange Juice



WORKOUT

Plate loaded flat chest press 4PPS 2x12,8

Plate loaded shoulder press 4PPS 2x12,11

Incline Chest Press machine 3.5PPS 2x11,9

Pec deck 138kg 2x12

Seated Lateral Raise Machine 84kg 2x12,11
No cardio today as short for time and it’s already 9pm and need to get in bed.

Steps - 25,007 as of 9pm

@Ben10 Great deals bro......

 

[Ben10]

31/1/25

CURRENT AAS (slight Changes)
300mg Test E
300mg Mast E

Primo will be added next week once I get it in hand

Arm day

Huge week at work and fatigue is deffs high will be having a rest day Saturday, if I do end up up in the gym I’ll more than likely do a mixed session of a few lagging body parts.



Food was same as the previous day, strength is starting to be come pre crazy again and loving the fast progress volume is slightly being increased too as work schedule isn’t as crazy this week



Training



Preacher Curls

3x 10,9,8 96.5kg



Hammer curls

2x12 25kg



Alternating Bicep curls

2x11,10 25kg



Seated Tricep pushdown

2x11,12 3.75PPS



Tricep Vgrip Pushdown

2x13,12 60kg



Tricep Rope extension

3x11,10,10 37.5kg



Cardio

20min Stationary Bike Post WO



Steps

21,465 as of 8pm

 

[Npcclassicphysique champ]

31/1/25

CURRENT AAS (slight Changes)
300mg Test E
300mg Mast E

Primo will be added next week once I get it in hand

Arm day

Huge week at work and fatigue is deffs high will be having a rest day Saturday, if I do end up up in the gym I’ll more than likely do a mixed session of a few lagging body parts.



Food was same as the previous day, strength is starting to be come pre crazy again and loving the fast progress volume is slightly being increased too as work schedule isn’t as crazy this week



Training



Preacher Curls

3x 10,9,8 96.5kg



Hammer curls

2x12 25kg



Alternating Bicep curls

2x11,10 25kg



Seated Tricep pushdown

2x11,12 3.75PPS



Tricep Vgrip Pushdown

2x13,12 60kg



Tricep Rope extension

3x11,10,10 37.5kg



Cardio

20min Stationary Bike Post WO



Steps

21,465 as of 8pm

@Ben10 if you add the masteron with primobolan you might crash your e2 bro you check your base levels?

 

[Ben10]

@Ben10 if you add the masteron with primobolan you might crash your e2 bro you check your base levels?

Yeh bro I’m monitoring my bloods through out. Had them done before starting and plan on getting them done again shortly after. If any sides to arise I’ll handle it. I’ve never had sides from DHT compounds only 19nors

 

[Npcclassicphysique champ]

Yeh bro I’m monitoring my bloods through out. Had them done before starting and plan on getting them done again shortly after. If any sides to arise I’ll handle it. I’ve never had sides from DHT compounds only 19nors

I mean in the past bro thats too high
I would lower the primo/masteron dose vs test

 

[Ben10]

Sunday Leg day



Feeling good today, no work means can really smash a hard session and get some solid rest. Strength is improving every session and I’m loving it. Primo was introduced today



Week 5 of Growth Phase

Start 121.5kg

End 121.9

0.32% Increase

Pic attached is post leg day, still kind of lean and dry but strength and size is increasing week to week



Currently AAS

300mg Test E

300mg Mast E

300mg Primo



I’ve ran low test and higher DHT compounds and side affects weren’t apparent and blood work was pre much immaculate. This is the first time I have paired both Mast & Primo but it’s something I want to trial, I’ve seen a lot of anecdotal evidence and want to see how it compares in my own experience.



Fasted Cardio

20min Stationary Bike



Steps

18,655 as of 7pm





Hack squat 4.25PPS 2x9,10

Single leg extension 64kg 2x11,10

Single Leg Press 6PPS 2x11,9

Seated Hamstring Curl 104kg 2x13,10

Seated Calf raise 2PPS 3x12,10,10

Lying hamstring curl 68kg 2x10,



Food



M1

80g WPI

120g Oats

25g honey

150g Banana

Cinnamon



M2

400g Rice

300g Chicken Breast

Mustard

Cucumber

Lettuce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam

2 LCM Bar



Intra

40g Cluster Dexrin

10g BCAA + EAA

M5

300g Rump steak

400g Spud Lite

asparagus

Capsicum

 

[LevButlerov]

Sunday Leg day



Feeling good today, no work means can really smash a hard session and get some solid rest. Strength is improving every session and I’m loving it. Primo was introduced today



Week 5 of Growth Phase

Start 121.5kg

End 121.9

0.32% Increase

Pic attached is post leg day, still kind of lean and dry but strength and size is increasing week to week



Currently AAS

300mg Test E

300mg Mast E

300mg Primo



I’ve ran low test and higher DHT compounds and side affects weren’t apparent and blood work was pre much immaculate. This is the first time I have paired both Mast & Primo but it’s something I want to trial, I’ve seen a lot of anecdotal evidence and want to see how it compares in my own experience.



Fasted Cardio

20min Stationary Bike



Steps

18,655 as of 7pm





Hack squat 4.25PPS 2x9,10

Single leg extension 64kg 2x11,10

Single Leg Press 6PPS 2x11,9

Seated Hamstring Curl 104kg 2x13,10

Seated Calf raise 2PPS 3x12,10,10

Lying hamstring curl 68kg 2x10,



Food



M1

80g WPI

120g Oats

25g honey

150g Banana

Cinnamon



M2

400g Rice

300g Chicken Breast

Mustard

Cucumber

Lettuce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam

2 LCM Bar



Intra

40g Cluster Dexrin

10g BCAA + EAA

M5

300g Rump steak

400g Spud Lite

asparagus

Capsicum

@Ben10 you look big and pretty wide now. really seeing your results.
Your have moderate volume, you want to cut up though?

 

[stevesmi]

Tremendous job on these meals. looks good makes me hungry

 

[Austin316]

Nothing better than a leg day on Sunday. Great job by this.

 

[sambee38]

test mast and primo is a good stack.

Just keep in touch with how much estrogen is happening.

 

[BookerTNY]

Yeah, you don't want to crash your estrogen too much. That's good that you've had success in the past, running like this.

 

[Arabian]

Keep in mind, things do change.

just Because you are fine before doesn't mean you will be okay in the future.

 

[Zyglamail]

I like doing low testosterone as well.
I'm 100% with you on that.

 

[Shrine]

fasted cardio you won't beat.

Nice job on that and your steps are incredible.

 

[caligirl85]

Not an easy workout at all, you put in a lot of volume. Hack. Squats are definitely a great way to start.

 

[zedhed]

Gotta give you credit for finishing the workout with some curls on the hamstrings.

That's a great way to balance the legs.

 

[Mobster]

Ironically some of my best sessions back in the day were after work. Don't work as such now.

 

[Ben10]

Keep in mind, things do change.

just Because you are fine before doesn't mean you will be okay in the future.

For sure man, I plan on getting bloods done around the 4-6 week mark anyways. been Consistently getting them every 10-12 weeks for the last year or so

 

[Masonic Bodybuilder]

Looking good man. Love not having work and being able to take your time in the gym.

 

[ballin2504]

Sunday Leg day



Feeling good today, no work means can really smash a hard session and get some solid rest. Strength is improving every session and I’m loving it. Primo was introduced today



Week 5 of Growth Phase

Start 121.5kg

End 121.9

0.32% Increase

Pic attached is post leg day, still kind of lean and dry but strength and size is increasing week to week



Currently AAS

300mg Test E

300mg Mast E

300mg Primo



I’ve ran low test and higher DHT compounds and side affects weren’t apparent and blood work was pre much immaculate. This is the first time I have paired both Mast & Primo but it’s something I want to trial, I’ve seen a lot of anecdotal evidence and want to see how it compares in my own experience.



Fasted Cardio

20min Stationary Bike



Steps

18,655 as of 7pm





Hack squat 4.25PPS 2x9,10

Single leg extension 64kg 2x11,10

Single Leg Press 6PPS 2x11,9

Seated Hamstring Curl 104kg 2x13,10

Seated Calf raise 2PPS 3x12,10,10

Lying hamstring curl 68kg 2x10,



Food



M1

80g WPI

120g Oats

25g honey

150g Banana

Cinnamon



M2

400g Rice

300g Chicken Breast

Mustard

Cucumber

Lettuce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam

2 LCM Bar



Intra

40g Cluster Dexrin

10g BCAA + EAA

M5

300g Rump steak

400g Spud Lite

asparagus

Capsicum

Looking killer man!

 

[Tiger Salman Khan]

Sunday Leg day



Feeling good today, no work means can really smash a hard session and get some solid rest. Strength is improving every session and I’m loving it. Primo was introduced today



Week 5 of Growth Phase

Start 121.5kg

End 121.9

0.32% Increase

Pic attached is post leg day, still kind of lean and dry but strength and size is increasing week to week



Currently AAS

300mg Test E

300mg Mast E

300mg Primo



I’ve ran low test and higher DHT compounds and side affects weren’t apparent and blood work was pre much immaculate. This is the first time I have paired both Mast & Primo but it’s something I want to trial, I’ve seen a lot of anecdotal evidence and want to see how it compares in my own experience.



Fasted Cardio

20min Stationary Bike



Steps

18,655 as of 7pm





Hack squat 4.25PPS 2x9,10

Single leg extension 64kg 2x11,10

Single Leg Press 6PPS 2x11,9

Seated Hamstring Curl 104kg 2x13,10

Seated Calf raise 2PPS 3x12,10,10

Lying hamstring curl 68kg 2x10,



Food



M1

80g WPI

120g Oats

25g honey

150g Banana

Cinnamon



M2

400g Rice

300g Chicken Breast

Mustard

Cucumber

Lettuce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam

2 LCM Bar



Intra

40g Cluster Dexrin

10g BCAA + EAA

M5

300g Rump steak

400g Spud Lite

asparagus

Capsicum

@Ben10 Leg day looks legit.......

 

[RoySimpson]

Sunday Leg day



Feeling good today, no work means can really smash a hard session and get some solid rest. Strength is improving every session and I’m loving it. Primo was introduced today



Week 5 of Growth Phase

Start 121.5kg

End 121.9

0.32% Increase

Pic attached is post leg day, still kind of lean and dry but strength and size is increasing week to week



Currently AAS

300mg Test E

300mg Mast E

300mg Primo



I’ve ran low test and higher DHT compounds and side affects weren’t apparent and blood work was pre much immaculate. This is the first time I have paired both Mast & Primo but it’s something I want to trial, I’ve seen a lot of anecdotal evidence and want to see how it compares in my own experience.



Fasted Cardio

20min Stationary Bike



Steps

18,655 as of 7pm





Hack squat 4.25PPS 2x9,10

Single leg extension 64kg 2x11,10

Single Leg Press 6PPS 2x11,9

Seated Hamstring Curl 104kg 2x13,10

Seated Calf raise 2PPS 3x12,10,10

Lying hamstring curl 68kg 2x10,



Food



M1

80g WPI

120g Oats

25g honey

150g Banana

Cinnamon



M2

400g Rice

300g Chicken Breast

Mustard

Cucumber

Lettuce



M3 (Shake)

Water

80g WPI

25g Almond Butter

50g Cluster Dextrin

125g Rice Puffs

100g Blueberries

100g Raspberries



M4

2 Low Carb Bagels

20g Almond Butter

40g Strawberry jam

2 LCM Bar



Intra

40g Cluster Dexrin

10g BCAA + EAA

M5

300g Rump steak

400g Spud Lite

asparagus

Capsicum

@Ben10 great meals right here!!

 

[Ben10]

Tuesday push day

Big day at work running on little sleep and made it to the gym around 8pm. Having some slight knee issues but it’s nothing crazy going to rest and keep an eye on it over the next few days with a leg session planned tomorrow I’ll probably push it back a bit. Strength is increasing still and look and feel full as fuck.



steps 31,587

Cardio 20min Stationary bike









Meals



M1



80g WPI



120g Oats



25g honey



150g Banana











M2



400g Rice



300g Chicken Breast



Mustard



Cucumber



Lettuce







M3 (Shake)



Water



80g WPI



30g Almond Butter



70g Cluster Dextrin



150g Rice Puffs



100g Blueberries



100g Raspberries







M4



3 Low Carb Bagels



30g Almond Butter



40g Strawberry jam



2 LCM Bar







Intra



40g Cluster Dexrin



10g BCAA + EAA



M5



300g Rump steak



400g Spud Lite



asparagus



Capsicum





Training



Incline plate loaded chest press 4PPS 3x9,8,8

Flat chest press plate loaded 4.25PPS 2x9,8

Pec deck 3x12 134kg

Plate loaded shoulder press 4PPS 2x9,8

Seated Lateral Raise Machine 74kg 3x12,11,11

Seated Tricep Pushdown 3.5PPs 3x10,10,9



Strength is getting fkn good again and I’m loving training!

 

[Npcclassicphysique champ]

Tuesday push day

Big day at work running on little sleep and made it to the gym around 8pm. Having some slight knee issues but it’s nothing crazy going to rest and keep an eye on it over the next few days with a leg session planned tomorrow I’ll probably push it back a bit. Strength is increasing still and look and feel full as fuck.



steps 31,587

Cardio 20min Stationary bike









Meals



M1



80g WPI



120g Oats



25g honey



150g Banana











M2



400g Rice



300g Chicken Breast



Mustard



Cucumber



Lettuce







M3 (Shake)



Water



80g WPI



30g Almond Butter



70g Cluster Dextrin



150g Rice Puffs



100g Blueberries



100g Raspberries







M4



3 Low Carb Bagels



30g Almond Butter



40g Strawberry jam



2 LCM Bar







Intra



40g Cluster Dexrin



10g BCAA + EAA



M5



300g Rump steak



400g Spud Lite



asparagus



Capsicum





Training



Incline plate loaded chest press 4PPS 3x9,8,8

Flat chest press plate loaded 4.25PPS 2x9,8

Pec deck 3x12 134kg

Plate loaded shoulder press 4PPS 2x9,8

Seated Lateral Raise Machine 74kg 3x12,11,11

Seated Tricep Pushdown 3.5PPs 3x10,10,9



Strength is getting fkn good again and I’m loving training!

@Ben10 i would cut out the simple carbs bro like dextrin and rice puffs, a tbps of honey is just fine
i think you can make more gains without blood sugar spikes

 

[Ben10]

@Ben10 i would cut out the simple carbs bro like dextrin and rice puffs, a tbps of honey is just fine
i think you can make more gains without blood sugar spikes

I’ll deffs give it ago bro, it’s more just for convenience I don’t get alot of f time to eat during the day so just try smash something quick whilst I’m working

 

[Npcclassicphysique champ]

I’ll deffs give it ago bro, it’s more just for convenience I don’t get alot of f time to eat during the day so just try smash something quick whilst I’m working

you're doing well bro push it up

 

[Ben10]

Today was a huge success, finished work early

Yesterday and went out with my partner during the night packed my Tupperware containers and off I went felt good to get out and enjoy life. Today I had a training course for work so I knew when I get to the gym I won’t feel fatigued from a hard day of work. I went in with a goal and that was to move some fkn weight. And I definitely achieved that. On all exercises we had an increase in Reps/and weight

Training log
Low row plate loaded
4.25PPS 2x11,7 + Drop set 4.25PPS 7, 3.35PPs

Rear delt fly machine
104kg 3x11,10,10

Lat Pull down
104kg 2x12,10


Cable Pull overs
47.5kg 2x13,12

Close grip pulldown
107kg 2x9,8

Alternating Hammer Curls
22.5kg 2x20

Alternating Bicep Curls
22.5kg 2x19,18

Meals
M1
400g Sweet Potato
400g Chicken Breast
Capsicum
Lettuce
Tomato

Intra
50g Custer Dextrose
10g BCAA
1 serving electrolyte mix



M2
200g Oats
80g WPI
100g Blueberries
Cinnamon

M3
400g Rice
400g Chicken Breast
Low cal sweet chilli sauce

M4
200g Tuna
400g Rice
Low fat Mayo
Red onion

M5
Haven’t had this meal as of yet but 99% sure it will be
300g Rump Steak
300g Sweet Potato
Lettuce
Capsicum
Onion



Pink salt on all meals







Water Intake

400ml with each meal



Aiming for 5-6L of water a day whilst working in the heat all day I’m constantly sweating bad, so I’ve always got water mixed with electrolyte mix on hand. Loving the progress I am currently making and we are on track to get stronger and larger over the next few months feeling great today

 

[Noah Wixx]

Very nicely done on the leg day

 

[LevButlerov]

Today was a huge success, finished work early

Yesterday and went out with my partner during the night packed my Tupperware containers and off I went felt good to get out and enjoy life. Today I had a training course for work so I knew when I get to the gym I won’t feel fatigued from a hard day of work. I went in with a goal and that was to move some fkn weight. And I definitely achieved that. On all exercises we had an increase in Reps/and weight

Training log
Low row plate loaded
4.25PPS 2x11,7 + Drop set 4.25PPS 7, 3.35PPs

Rear delt fly machine
104kg 3x11,10,10

Lat Pull down
104kg 2x12,10


Cable Pull overs
47.5kg 2x13,12

Close grip pulldown
107kg 2x9,8

Alternating Hammer Curls
22.5kg 2x20

Alternating Bicep Curls
22.5kg 2x19,18

Meals
M1
400g Sweet Potato
400g Chicken Breast
Capsicum
Lettuce
Tomato

Intra
50g Custer Dextrose
10g BCAA
1 serving electrolyte mix



M2
200g Oats
80g WPI
100g Blueberries
Cinnamon

M3
400g Rice
400g Chicken Breast
Low cal sweet chilli sauce

M4
200g Tuna
400g Rice
Low fat Mayo
Red onion

M5
Haven’t had this meal as of yet but 99% sure it will be
300g Rump Steak
300g Sweet Potato
Lettuce
Capsicum
Onion



Pink salt on all meals







Water Intake

400ml with each meal



Aiming for 5-6L of water a day whilst working in the heat all day I’m constantly sweating bad, so I’ve always got water mixed with electrolyte mix on hand. Loving the progress I am currently making and we are on track to get stronger and larger over the next few months feeling great today

@Ben10 drinking a lot of water thats perfect. on the foods seems a lot of rice, you trying to bulk or cut on this now?

 

[stevesmi]

Great update on the food and the training

 

[Ben10]

@Ben10 drinking a lot of water thats perfect. on the foods seems a lot of rice, you trying to bulk or cut on this now?

Growth phase atm can push food a lot higher if need but still getting results ect on this atm

 

[LevButlerov]

Growth phase atm can push food a lot higher if need but still getting results ect on this atm

For growth I would add a few protein bars in there.

 

[25homes]

Good work

 

[Mobster]

Adapting and overcoming

 

[ceo]

bros nice pushing day. much respect. keep it going!

 

[ROIDDERS]

31,000 steps and your stationary bike as well. That is some major league stuff

 

[chesty]

Glad to see that you're enjoying your training

Frankly, that's what it's all about

 

[Ulter]

Excellent training session from today.
As a heck of a workout session, you got in a lot of good upper body exercises.

 

[e2]

Wow, those are some good-looking meals.

You've got the chicken and the tuna and the rice all together.

 

[2Thick]

smart Job if you're sweating a lot to rehydrate.
You don't want to end up having some issues with the heat and getting too dehyrated.

 

[Vadim Fedorov]

I like how you didn't forget to add sweet potatoes.
I added some as well to my meals today

 

[Wootoom]

You definitely are on track to make some big gains over the next couple months.

Really looking forward to see how much you can improve.

 

[JasonPriest]

Nice job on the training sessions this week. . Hopefully you can push it hard going into the weekend.

 

[BodyMonster34]

bro i don't see any red meat what the deal with that? lol cmon on

 

[Quadsweep]

i think ou are getting plenty of protein. i wouldn't change a thing with your nutrition.

 

[25homes]

Good work

 

[RoySimpson]

Today was a huge success, finished work early

Yesterday and went out with my partner during the night packed my Tupperware containers and off I went felt good to get out and enjoy life. Today I had a training course for work so I knew when I get to the gym I won’t feel fatigued from a hard day of work. I went in with a goal and that was to move some fkn weight. And I definitely achieved that. On all exercises we had an increase in Reps/and weight

Training log
Low row plate loaded
4.25PPS 2x11,7 + Drop set 4.25PPS 7, 3.35PPs

Rear delt fly machine
104kg 3x11,10,10

Lat Pull down
104kg 2x12,10


Cable Pull overs
47.5kg 2x13,12

Close grip pulldown
107kg 2x9,8

Alternating Hammer Curls
22.5kg 2x20

Alternating Bicep Curls
22.5kg 2x19,18

Meals
M1
400g Sweet Potato
400g Chicken Breast
Capsicum
Lettuce
Tomato

Intra
50g Custer Dextrose
10g BCAA
1 serving electrolyte mix



M2
200g Oats
80g WPI
100g Blueberries
Cinnamon

M3
400g Rice
400g Chicken Breast
Low cal sweet chilli sauce

M4
200g Tuna
400g Rice
Low fat Mayo
Red onion

M5
Haven’t had this meal as of yet but 99% sure it will be
300g Rump Steak
300g Sweet Potato
Lettuce
Capsicum
Onion



Pink salt on all meals







Water Intake

400ml with each meal



Aiming for 5-6L of water a day whilst working in the heat all day I’m constantly sweating bad, so I’ve always got water mixed with electrolyte mix on hand. Loving the progress I am currently making and we are on track to get stronger and larger over the next few months feeling great today

@Ben10 stay on the grind bro! Results will show!

 

[Ben10]

Saturday 8/2/25

ARM DAY

I’m not a huge fan of training arms but no matter what it has to be done. Pump was absolutely crazy, preworkout stack consisted of
600mg Lcarnitine
A lot of liquid Glycerol
Pink salt
2x serving pump formula
2x High stim pre

Prior to training I had already had 4 out 5 of my meals. Todays meals

M1
150g Oats
60g WPI
20g Homey
200g Blueberries

M2
300g Rump Steak
400g Sweet potato
Roasted Corn
Roasted Carrots
Capsicum Small amount of gravy

M3
400g Chicken Breast
400g Rice
Low cal sweet chilli sauce
Capsicum

M4
3 Bagels
40g Jam
40g Almond Butter
Pink salt
+ Shake
30g WPI
200g Banana
400ml Water


M5
300g Chicken Breast
400g Sweet potato
Lettuce
Mushroom
Capsicum


TRAINING WE WENT CRAZY!
Preacher Curls 104kg 2x14 + Drop set to failure
Hammer curls 2x20 25kg
Alternating bicep curls 22.5 3x20,18,18
Tricep Flat bar pushdown 52.5kg 2x12 rest pause set 9/8
Tricep rope extension 27.5kg 3x12,11,11
Tricep single underhand extension 10kg 2x12,12

 

[Ben10]

31,000 steps and your stationary bike as well. That is some major league stuff

Yeh work a very physical job atm, so I’m on the move all day. The site I’m working on it about 500m long and I’m constantly walking back and forwards all day

 

[ballin2504]

Very nice job man. Keep it up

 

[Tiger Salman Khan]

Saturday 8/2/25

ARM DAY

I’m not a huge fan of training arms but no matter what it has to be done. Pump was absolutely crazy, preworkout stack consisted of
600mg Lcarnitine
A lot of liquid Glycerol
Pink salt
2x serving pump formula
2x High stim pre

Prior to training I had already had 4 out 5 of my meals. Todays meals

M1
150g Oats
60g WPI
20g Homey
200g Blueberries

M2
300g Rump Steak
400g Sweet potato
Roasted Corn
Roasted Carrots
Capsicum Small amount of gravy

M3
400g Chicken Breast
400g Rice
Low cal sweet chilli sauce
Capsicum

M4
3 Bagels
40g Jam
40g Almond Butter
Pink salt
+ Shake
30g WPI
200g Banana
400ml Water


M5
300g Chicken Breast
400g Sweet potato
Lettuce
Mushroom
Capsicum


TRAINING WE WENT CRAZY!
Preacher Curls 104kg 2x14 + Drop set to failure
Hammer curls 2x20 25kg
Alternating bicep curls 22.5 3x20,18,18
Tricep Flat bar pushdown 52.5kg 2x12 rest pause set 9/8
Tricep rope extension 27.5kg 3x12,11,11
Tricep single underhand extension 10kg 2x12,12

@Ben10 Arms day look solid........

 

[Npcclassicphysique champ]

Saturday 8/2/25

ARM DAY

I’m not a huge fan of training arms but no matter what it has to be done. Pump was absolutely crazy, preworkout stack consisted of
600mg Lcarnitine
A lot of liquid Glycerol
Pink salt
2x serving pump formula
2x High stim pre

Prior to training I had already had 4 out 5 of my meals. Todays meals

M1
150g Oats
60g WPI
20g Homey
200g Blueberries

M2
300g Rump Steak
400g Sweet potato
Roasted Corn
Roasted Carrots
Capsicum Small amount of gravy

M3
400g Chicken Breast
400g Rice
Low cal sweet chilli sauce
Capsicum

M4
3 Bagels
40g Jam
40g Almond Butter
Pink salt
+ Shake
30g WPI
200g Banana
400ml Water


M5
300g Chicken Breast
400g Sweet potato
Lettuce
Mushroom
Capsicum


TRAINING WE WENT CRAZY!
Preacher Curls 104kg 2x14 + Drop set to failure
Hammer curls 2x20 25kg
Alternating bicep curls 22.5 3x20,18,18
Tricep Flat bar pushdown 52.5kg 2x12 rest pause set 9/8
Tricep rope extension 27.5kg 3x12,11,11
Tricep single underhand extension 10kg 2x12,12

you dont like training arms bro? come on thats rare why

 

[Ben10]

MONDAY 10/2/25



CRAZIEST SESSION PULLDAY



huge day at work today but grateful that my order from popeye arrived on Friday. Fast shipping and even threw in some supps for me to try (yk11 & anadrol) was going to save these towards the end of this growth phase for a bit of extra umph but decided fuck it I’ve never used either before so my preworkout stack consisted of.



Anadrol 25mg

Yk11 10mg

Glycerol

20g Cluster dextrin

2x Pump formula

600mg Lcarnitine

2x high stim pre





I know that popeye has injectable YK11 and Anadrol coming soon and I’m excited to try these. They also have a bunch of other supplements, anabolics and injectable aminos coming soon as well so I’ll be logging stuff in the near future when new stuff releases.



WEEK 6 of growth phase

Start 121.9kg

End 122.2kg

0.24% increase

Strength is getting crazy



Pros

Strength increase

Size

Blood markers are perfect atm

Blood pressure

Skin quality

Sleep quality

No PIP



Cons

Hunger is deffs increased

Feet have grown somehow

Clothes aren’t fitting anymore

Honestly this is the first cycle where I haven’t had acne issues.





AND FKN HELL TODAY WAS A CRAZY SESSION. nailed my nutrition 100% last 2 days and the supps are deffs doing there things along side all the food some huge PBs today

Low Row (New PB)

4.5PPS 2x12,8

Single arm row (New PB)

6PPS 2x12,11

Cable Row (New PB)

130KG 3x12,11,11

Lat Pull-down

104kg 2x13,10

Cable Pullover

50kg 3x10,9,9





Absolutely fkn wild session today. Didn’t get any photos as trained in a 4xl shirt but we are growing and I’m excited for the next time

I cut because the improvements are going to be significant.



No cardio today as knee is inflamed and sore. But still nailed my steps at work.

Steps 21,344 as of 6pm

 

[LevButlerov]

MONDAY 10/2/25



CRAZIEST SESSION PULLDAY



huge day at work today but grateful that my order from popeye arrived on Friday. Fast shipping and even threw in some supps for me to try (yk11 & anadrol) was going to save these towards the end of this growth phase for a bit of extra umph but decided fuck it I’ve never used either before so my preworkout stack consisted of.



Anadrol 25mg

Yk11 10mg

Glycerol

20g Cluster dextrin

2x Pump formula

600mg Lcarnitine

2x high stim pre





I know that popeye has injectable YK11 and Anadrol coming soon and I’m excited to try these. They also have a bunch of other supplements, anabolics and injectable aminos coming soon as well so I’ll be logging stuff in the near future when new stuff releases.



WEEK 6 of growth phase

Start 121.9kg

End 122.2kg

0.24% increase

Strength is getting crazy



Pros

Strength increase

Size

Blood markers are perfect atm

Blood pressure

Skin quality

Sleep quality

No PIP



Cons

Hunger is deffs increased

Feet have grown somehow

Clothes aren’t fitting anymore

Honestly this is the first cycle where I haven’t had acne issues.





AND FKN HELL TODAY WAS A CRAZY SESSION. nailed my nutrition 100% last 2 days and the supps are deffs doing there things along side all the food some huge PBs today

Low Row (New PB)

4.5PPS 2x12,8

Single arm row (New PB)

6PPS 2x12,11

Cable Row (New PB)

130KG 3x12,11,11

Lat Pull-down

104kg 2x13,10

Cable Pullover

50kg 3x10,9,9





Absolutely fkn wild session today. Didn’t get any photos as trained in a 4xl shirt but we are growing and I’m excited for the next time

I cut because the improvements are going to be significant.



No cardio today as knee is inflamed and sore. But still nailed my steps at work.

Steps 21,344 as of 6pm

week 6 right, so you're in the middle lets do a picture update please and meal pic updates as well

 

[stevesmi]

those are some solid amount of steps

 

[Mobster]

YK11 and ADrol are NOT 'supps'.

 

[Austin316]

Good job over the weekend. Hitting some nice arm training.

 

[sambee38]

I like the amount of food that you're getting, it's perfect,

and you're keeping things fun with the different things.

 

[BookerTNY]

Wow, that is a crazy. Good workout over the weekend.

Lots of different curls and lots of variations.

 

[Arabian]

Happy to see that you're having an amazing workout session.

That is a great way to start the week.

 

[Zyglamail]

Wow. That is a crazy good pre-workout list you are doing.

Just go easy on the stimulants. You don't want to get too addicted to them.

 

[Shrine]

That's great that you're not having acne issues. Sometimes we grow out of that.

 

[caligirl85]

Might want to try some tanning to avoid having acne creep up later on in the cycle.

But so far good to hear, you're happy with things.

 

[zedhed]

Sometimes hunger can be a good sign means your body wants more food to grow.

 

[Masonic Bodybuilder]

How the clothes fit is always the best judge!

 

[Ben10]

Wednesday 12/2/25



Huge day at work, so short for time so meals

Had to be easy to consume. Feeling good little bit of fatigue atm from work. Trying to get in bed for 8pm so that I can atlesst improve on sleep which is where I’m lacking most. I kmow I have an off plan meal on Friday and Saturday for Valentine’s Day. So I’ll be putting the extra food to good use on Sunday for a huge push day. Tomorrows leg session will be really touch and go as knee is still little sore so will be taking it easy. Can really focus on some low risk and pain free exercises a lot of adduction and abduction work.



M1

120g Oats

80g WPI



M2

350g Chicken Breast

350g Rice



M3

3 bagels

30g Jam

30g Almond butter

Protein Bar



M4

3 Wraps

450g Rump steak

200g egg whites

Mushroom

Capsicum



M5

200g Oats

80g WPI



5L+ Water



Training

PUSH DAY (shoulder focus)

Plate loaded shoulder press 4PPS 2x9,8

Seated lateral Raise machine 74kg 3x12,11,11

Cable Delt raise 7.5kg 3x12

Pec fly 134kg 3x10,12,12

Dumbbell rear delt fly 10kg 2x14,12



17k Steps

No cardio today



Few pics of meals and a pic from post workout

 

[ballin2504]

MONDAY 10/2/25



CRAZIEST SESSION PULLDAY



huge day at work today but grateful that my order from popeye arrived on Friday. Fast shipping and even threw in some supps for me to try (yk11 & anadrol) was going to save these towards the end of this growth phase for a bit of extra umph but decided fuck it I’ve never used either before so my preworkout stack consisted of.



Anadrol 25mg

Yk11 10mg

Glycerol

20g Cluster dextrin

2x Pump formula

600mg Lcarnitine

2x high stim pre





I know that popeye has injectable YK11 and Anadrol coming soon and I’m excited to try these. They also have a bunch of other supplements, anabolics and injectable aminos coming soon as well so I’ll be logging stuff in the near future when new stuff releases.



WEEK 6 of growth phase

Start 121.9kg

End 122.2kg

0.24% increase

Strength is getting crazy



Pros

Strength increase

Size

Blood markers are perfect atm

Blood pressure

Skin quality

Sleep quality

No PIP



Cons

Hunger is deffs increased

Feet have grown somehow

Clothes aren’t fitting anymore

Honestly this is the first cycle where I haven’t had acne issues.





AND FKN HELL TODAY WAS A CRAZY SESSION. nailed my nutrition 100% last 2 days and the supps are deffs doing there things along side all the food some huge PBs today

Low Row (New PB)

4.5PPS 2x12,8

Single arm row (New PB)

6PPS 2x12,11

Cable Row (New PB)

130KG 3x12,11,11

Lat Pull-down

104kg 2x13,10

Cable Pullover

50kg 3x10,9,9





Absolutely fkn wild session today. Didn’t get any photos as trained in a 4xl shirt but we are growing and I’m excited for the next time

I cut because the improvements are going to be significant.



No cardio today as knee is inflamed and sore. But still nailed my steps at work.

Steps 21,344 as of 6pm

Awesome update man!!! Killin it!

 

[Npcclassicphysique champ]

Wednesday 12/2/25



Huge day at work, so short for time so meals

Had to be easy to consume. Feeling good little bit of fatigue atm from work. Trying to get in bed for 8pm so that I can atlesst improve on sleep which is where I’m lacking most. I kmow I have an off plan meal on Friday and Saturday for Valentine’s Day. So I’ll be putting the extra food to good use on Sunday for a huge push day. Tomorrows leg session will be really touch and go as knee is still little sore so will be taking it easy. Can really focus on some low risk and pain free exercises a lot of adduction and abduction work.



M1

120g Oats

80g WPI



M2

350g Chicken Breast

350g Rice



M3

3 bagels

30g Jam

30g Almond butter

Protein Bar



M4

3 Wraps

450g Rump steak

200g egg whites

Mushroom

Capsicum



M5

200g Oats

80g WPI



5L+ Water



Training

PUSH DAY (shoulder focus)

Plate loaded shoulder press 4PPS 2x9,8

Seated lateral Raise machine 74kg 3x12,11,11

Cable Delt raise 7.5kg 3x12

Pec fly 134kg 3x10,12,12

Dumbbell rear delt fly 10kg 2x14,12



17k Steps

No cardio today



Few pics of meals and a pic from post workout

goody day bro and you look legit thick arms and meals Very nice

 

[25homes]

Doing great bro

 

[RoySimpson]

MONDAY 10/2/25



CRAZIEST SESSION PULLDAY



huge day at work today but grateful that my order from popeye arrived on Friday. Fast shipping and even threw in some supps for me to try (yk11 & anadrol) was going to save these towards the end of this growth phase for a bit of extra umph but decided fuck it I’ve never used either before so my preworkout stack consisted of.



Anadrol 25mg

Yk11 10mg

Glycerol

20g Cluster dextrin

2x Pump formula

600mg Lcarnitine

2x high stim pre





I know that popeye has injectable YK11 and Anadrol coming soon and I’m excited to try these. They also have a bunch of other supplements, anabolics and injectable aminos coming soon as well so I’ll be logging stuff in the near future when new stuff releases.



WEEK 6 of growth phase

Start 121.9kg

End 122.2kg

0.24% increase

Strength is getting crazy



Pros

Strength increase

Size

Blood markers are perfect atm

Blood pressure

Skin quality

Sleep quality

No PIP



Cons

Hunger is deffs increased

Feet have grown somehow

Clothes aren’t fitting anymore

Honestly this is the first cycle where I haven’t had acne issues.





AND FKN HELL TODAY WAS A CRAZY SESSION. nailed my nutrition 100% last 2 days and the supps are deffs doing there things along side all the food some huge PBs today

Low Row (New PB)

4.5PPS 2x12,8

Single arm row (New PB)

6PPS 2x12,11

Cable Row (New PB)

130KG 3x12,11,11

Lat Pull-down

104kg 2x13,10

Cable Pullover

50kg 3x10,9,9





Absolutely fkn wild session today. Didn’t get any photos as trained in a 4xl shirt but we are growing and I’m excited for the next time

I cut because the improvements are going to be significant.



No cardio today as knee is inflamed and sore. But still nailed my steps at work.

Steps 21,344 as of 6pm

@Ben10 awesome work bro! Keep this log coming!

 

[Ben10]

Friday/Saturday/Sunday



Missed a few days of logging have absolutely been getting smashed with work and life is so busy atm. Still getting meals in and training daily.



Friday, Saturday, Sunday Meals



M1

120g Oats

80g WPI



M2

350g Chicken Breast

350g Rice



M3

3 bagels

30g Jam

30g Almond butter

Protein Bar



M4

3 Wraps

450g Rump steak

200g egg whites

Mushroom

Capsicum



M5

140g Oats

60g WPI



Saturday off plan meal date night

500g Waygu Rump

Chips

Mini beef taco

1x Non alcoholic expresso martini





Training

Friday hams/glutes

Seated Hamstring curls 104kg 3x11,10,10

Lying hamstring curl 76kg 3x10,9,9

Hip thrust 3PPS 3x11,10,10

Adductor machine 96kg 2x11,11

Abductor machine 104kg 2x11,10



Saturday Chest & arms with a client so followed his plan



Incline chest press 3.5PPS 2x9,8

Flat machine chest press 104kg 2x11,7

Seated cable fly 32.5kg 2x13,11

Seated Tricep pushdown 3PPS 3x11,10,10

Incline seat bicep curls 17.5kg 3x10,9,9



Sunday Pull

Low row plate loaded 4.5PPS 2x11,8

Close grip pulldowns 100kg 2x11,12

Lat pulldowns 100kg 2x10,7

Cable row 90kg 2x9,9

Rear delt fly machine 86kg 3x11,10,10





MEALS FOR THE WEEK PER DAY

3x

250g Chicken Breast

400g Rice


2x

180g Rump Steak

300g Sweet Potato
1x

140g Oats

60g WPI



Will add Fruit and Veg as I go

 

[LevButlerov]

Friday/Saturday/Sunday



Missed a few days of logging have absolutely been getting smashed with work and life is so busy atm. Still getting meals in and training daily.



Friday, Saturday, Sunday Meals



M1

120g Oats

80g WPI



M2

350g Chicken Breast

350g Rice



M3

3 bagels

30g Jam

30g Almond butter

Protein Bar



M4

3 Wraps

450g Rump steak

200g egg whites

Mushroom

Capsicum



M5

140g Oats

60g WPI



Saturday off plan meal date night

500g Waygu Rump

Chips

Mini beef taco

1x Non alcoholic expresso martini





Training

Friday hams/glutes

Seated Hamstring curls 104kg 3x11,10,10

Lying hamstring curl 76kg 3x10,9,9

Hip thrust 3PPS 3x11,10,10

Adductor machine 96kg 2x11,11

Abductor machine 104kg 2x11,10



Saturday Chest & arms with a client so followed his plan



Incline chest press 3.5PPS 2x9,8

Flat machine chest press 104kg 2x11,7

Seated cable fly 32.5kg 2x13,11

Seated Tricep pushdown 3PPS 3x11,10,10

Incline seat bicep curls 17.5kg 3x10,9,9



Sunday Pull

Low row plate loaded 4.5PPS 2x11,8

Close grip pulldowns 100kg 2x11,12

Lat pulldowns 100kg 2x10,7

Cable row 90kg 2x9,9

Rear delt fly machine 86kg 3x11,10,10





MEALS FOR THE WEEK PER DAY

3x

250g Chicken Breast

400g Rice


2x

180g Rump Steak

300g Sweet Potato
1x

140g Oats

60g WPI



Will add Fruit and Veg as I go

You look great and meals look great, both are a huge win. train hard.

 

[Ben10]

Monday 17/2/25

3:30 wake up, pack my meals for the day and head to the gym to do 20min fasted cardio before work. Had a big day again at work feeling a little fatigued but nothing I can’t handle.



LEG DAY

Seated Hamstring curl 104kg 2x11,12

Single leg leg extension 54kg 2x12,12

Iso lateral leg press 7PPS 2x11,8

Hack squat 4PPS 2x10,10

Seated calf raise 1.5PPS 4x12,10,10,9



Meal

M1

140g Oats

60g Whey

25g Honey

100g Banana



M2

400g Rice

250g chicken Breast

Capsicum

Spinach

Mushroom

M3

400g Sweet Potato

250g Chicken Breast



M4

180g Rump Steak

400g Rice

150g Roasted Carrot

100g Capsicum



M5

140g Oats

30g Whey

150g Banana

100g Blueberries

20g Honey



Intra

10g BCAA

30g Cluster dextrin



Calories: 4,581 kcal

Protein: 295g

Carbs: 600g

Fat: 65g



Meals will remain the same all week, with the addition of fruits and vegetables as I go.



17,350 steps

20min Fasted cardio

 

[LevButlerov]

Monday 17/2/25

3:30 wake up, pack my meals for the day and head to the gym to do 20min fasted cardio before work. Had a big day again at work feeling a little fatigued but nothing I can’t handle.



LEG DAY

Seated Hamstring curl 104kg 2x11,12

Single leg leg extension 54kg 2x12,12

Iso lateral leg press 7PPS 2x11,8

Hack squat 4PPS 2x10,10

Seated calf raise 1.5PPS 4x12,10,10,9



Meal

M1

140g Oats

60g Whey

25g Honey

100g Banana



M2

400g Rice

250g chicken Breast

Capsicum

Spinach

Mushroom

M3

400g Sweet Potato

250g Chicken Breast



M4

180g Rump Steak

400g Rice

150g Roasted Carrot

100g Capsicum



M5

140g Oats

30g Whey

150g Banana

100g Blueberries

20g Honey



Intra

10g BCAA

30g Cluster dextrin



Calories: 4,581 kcal

Protein: 295g

Carbs: 600g

Fat: 65g



Meals will remain the same all week, with the addition of fruits and vegetables as I go.



17,350 steps

20min Fasted cardio

Fasted cardio is perfect, great results. @Ben10 happy to see you leaning out.

 

[stevesmi]

looking great man I'm really
That's a thorough update for Monday

 

[Wootoom]

Nice job. Getting picture of the cardio.

Holding yourself accountable is huge.