Approved Log A Bodybuilding comeback Journey

[LeNguyen]

Man that makes sense. You're growing so damn fast it's crazy. You'll be back at your old self in no time! You're killn it bro!

Thanks so much brother
I couldn’t do it without all of you my EVO family

 

[LevButlerov]

Thanks so much brother
I couldn’t do it without all of you my EVO family

EVO family love all around stay positive @LeNguyen

 

[2Thick]

Thanks so much brother
That’s means so much to me, EVO family is my inspiration and strength

we believe in you!

 

[ceo]

Thanks bro

bros kill it!

 

[Ulter]

Thanks brother… yeah it’s been a battle… but I’m sure with my EVO family guidance I’ll be back to where I was, and hopefully eventually will be even bigger

the EVO family wants you to be patient and come back the right way

 

[LeNguyen]

the EVO family wants you to be patient and come back the right way

Yes brother, will do

 

[RoySimpson]

CHEST/DELTS/TRICEPS
CHEST
Incline Dumbbell Press
70lb Dumbbells/ 12,12,10,10,10,12
DELTS
Dumbbell Overhead Press
50lb Dumbbells/ 10,12,15
Dumbbell Side Lateral
20lb Dumbbells/ 20,15,15
TRICEPS
Dips/ 30,24,15

Post Workout Meal
200gms Beef Tenderloin sautéed with broccoli,Onions,Garlic and Bell Peppers over Jasmine Rice
60gms protein
40gms carbs

@LeNguyen food is looking on point!

 

[LeNguyen]

@LeNguyen food is looking on point!

Thanks brother

 

[LevButlerov]

Thanks brother

You have big EVO family support

 

[LeNguyen]

Monday October 13
BACK/BICEP
BACK
Bent Over Barbell Rows
205lbs/15,10,10
Seated Cable Pulldowns
90lbs/15,15,12
Shrugs
235lbs/20,15,15
Seated Cable Rows
160lbs/12,12,12
BICEPS
Dumbbell Preacher Curls
35lbs/12,12,10
Hammer Curls
35lbs/10,10,8


POST WORKOUT MEAL
200gms Ginger Chicken over Jasmine Rice with Sautéed Broccoli, Bell Peppers and Mushrooms.
60gms Protein
40gms Carbs

 

[LevButlerov]

Monday October 13
BACK/BICEP
BACK
Bent Over Barbell Rows
205lbs/15,10,10
Seated Cable Pulldowns
90lbs/15,15,12
Shrugs
235lbs/20,15,15
Seated Cable Rows
160lbs/12,12,12
BICEPS
Dumbbell Preacher Curls
35lbs/12,12,10
Hammer Curls
35lbs/10,10,8


POST WORKOUT MEAL
200gms Ginger Chicken over Jasmine Rice with Sautéed Broccoli, Bell Peppers and Mushrooms.
60gms Protein
40gms Carbs

Rowing volume is strong with 12 -15 rep work so next session add 1 top set at 215 lbs for 8 to 10. Keep shrugs at 235 lbs for 3x15 and tighten rest to 90 seconds to raise density.

Post workout meal balance is good but carbs are too low for recovery. Raise rice to 70 g carbs or add 1 rice cake to keep glycogen full for the next back day.

 

[LeNguyen]

Some back progress

 

[LevButlerov]

Some back progress

Thick traps I love them and shoulders getting big @LeNguyen EVO family support your way big time!
@BeMe @HarleyGuy @vanlife_gymbum

 

[LeNguyen]

Rowing volume is strong with consistent 12 -15 rep work so next session add 1 top set at 215 lbs for 8 to 10. Keep shrugs at 235 lbs for 3x15 and tighten rest to 90 seconds to raise density.

Post workout meal balance is good but carbs are too low for recovery. Raise rice to 70 g carbs or add 1 rice cake to keep glycogen full for the next back day.

Ok great advice
Thanks so much for the info brother

 

[LevButlerov]

Ok great advice
Thanks so much for the info brother

no problem always here to help my EVO brothers @LeNguyen

 

[vanlife_gymbum]

Some back progress

Wow!! That's pretry impressive bro!!

And a good looking meal too, I see you have quite a few similar meals too - can't go too wrong eating like that. Some people have a blindspot about sauces and seasoning/flavouring like "stir-fry flavouring" and can't cook without packets of them, they may even get the recipe off the back of the packet. The blondspot is because it doesn't occur to them to log it in their food-tracker and over the day or week they're many kcals off base.

I like your stuff man, back and rows are one area I'm pretty uneducated and inexperienced in and trying to fix. My legs are completely knackered from heavy leg day so today will be back day inspired by your log entires.

Keep killin' it bro

 

[LeNguyen]

Wow!! That's pretry impressive bro!!

And a good looking meal too, I see you have quite a few similar meals too - can't go too wrong eating like that. Some people have a blindspot about sauces and seasoning/flavouring like "stir-fry flavouring" and can't cook without packets of them, they may even get the recipe off the back of the packet. The blondspot is because it doesn't occur to them to log it in their food-tracker and over the day or week they're many kcals off base.

I like your stuff man, back and rows are one area I'm pretty uneducated and inexperienced in and trying to fix. My legs are completely knackered from heavy leg day so today will be back day inspired by your log entires.

Keep killin' it bro

Thanks so much brother

 

[BeMe]

Some back progress

You kinda look like a scary MMA fighter. I wouldn't lock eyes with you lol

 

[ballin2504]

CHEST/DELTS/TRICEPS
CHEST
Incline Dumbbell Press
70lb Dumbbells/ 12,12,10,10,10,12
DELTS
Dumbbell Overhead Press
50lb Dumbbells/ 10,12,15
Dumbbell Side Lateral
20lb Dumbbells/ 20,15,15
TRICEPS
Dips/ 30,24,15

Post Workout Meal
200gms Beef Tenderloin sautéed with broccoli,Onions,Garlic and Bell Peppers over Jasmine Rice
60gms protein
40gms carbs

@LeNguyen great post workout meal I love beef tenderloin. It looks like the workout went really good also great work, brother.

 

[LeNguyen]

@LeNguyen great post workout meal I love beef tenderloin. It looks like the workout went really good also great work, brother.

Thanks brother

 

[HarleyGuy]

Some back progress

I want those traps immediately, like today! This is a great log, following!

 

[HarleyGuy]

You kinda look like a scary MMA fighter. I wouldn't lock eyes with you lol

This is a great way to describe him! Great progress bro and your meals look amazing... makes the way I prep make me feel like a caveman with no skill LOL. Take meat out of freezer, thaw red meat during the day, BBQ 1kg red meat and eat with salt and pepper LOL.

 

[LeNguyen]

I want those traps immediately, like today! This is a great log, following!

Thanks so much brother

 

[LevButlerov]

how is the pump today @LeNguyen ?

 

[LeNguyen]

This is a great way to describe him! Great progress bro and your meals look amazing... makes the way I prep make me feel like a caveman with no skill LOL. Take meat out of freezer, thaw red meat during the day, BBQ 1kg red meat and eat with salt and pepper

how is the pump today @LeNguyen ?

Wow brother, back is so sore, from the traps down to the lats… feeling very sore and fatigued today… took your advice last night about the 70 grams carbs post workout meal, so I had my wife go back and ad another 40 grams carbs… rice and veggies right after I read your post

 

[BeMe]

Wow brother, back is so sore, from the traps down to the lats… feeling very fatigued today… took your advice last night about the 70 grams carbs post workout meal, so I had my wife go back and ad another 40 grams of rice and veggies right after I read your post

Great wife!

Is your wife Viet too?

I've been meaning to ask, are you full Vietnamese? Has anyone told you you look a bit mixed? Like maybe 1/4 white or something. You're a handsome guy, not saying that in a gay way lol

 

[LevButlerov]

Wow brother, back is so sore, from the traps down to the lats… feeling very sore and fatigued today… took your advice last night about the 70 grams carbs post workout meal, so I had my wife go back and ad another 40 grams carbs… rice and veggies right after I read your post

That works too training hard!

 

[LeNguyen]

Great wife!

Is your wife Viet too?

I've been meaning to ask, are you full Vietnamese? Has anyone told you you look a bit mixed? Like maybe 1/4 white or something. You're a handsome guy, not saying that in a gay way lol

My wife is full Vietnamese, I am mix my mother is full Vietnamese and my father is American…

 

[LeNguyen]

Breakfast
150gms Beef Tenderloin with 2 Whole Eggs and Carrots and Yuka.
50gms protein
40gms carbs

 

[BeMe]

My wife is full Vietnamese, I am mix my mother is full Vietnamese and my father is American…

Cool same as me kinda. Full viet wife and I'm mixed.

 

[LevButlerov]

Breakfast
150gms Beef Tenderloin with 2 Whole Eggs and Carrots and Yuka.
50gms protein
40gms carbs

Perfect high protein

 

[LevButlerov]

Cool same as me kinda. Full viet wife and I'm mixed.

That's why your food looks sooooo good

 

[LeNguyen]

That's why your food looks sooooo good

Yeah brother, I’m getting spoiled

 

[LevButlerov]

Yeah brother, I’m getting spoiled

It's a good thing to be spoiled by your lady

 

[HarleyGuy]

Breakfast
150gms Beef Tenderloin with 2 Whole Eggs and Carrots and Yuka.
50gms protein
40gms carbs

Awesome looking breakfast bro I'd dive into that!

 

[LeNguyen]

Awesome looking breakfast bro I'd dive into that!

Thanks brother

 

[LeNguyen]

Tractor Trailer took out 2 blocks of power lines and 3 telephone poles yesterday… it took us 22 hours straight to repair… I saw the sun rise twice before getting home

 

[toddthelineman]

Tractor Trailer took out 2 blocks of power lines and 3 telephone poles yesterday… it took us 22 hours straight to repair… I saw the sun rise twice before getting home

Woooooo I’ve been in on a few of those. It’s damn hard to recover and eat right when that happens. Totally screwed for days!

 

[toddthelineman]

Woooooo I’ve been in on a few of those. It’s damn hard to recover and eat right when that happens. Totally screwed for days!

I had a trucker lady rip a whole four way intersection down while I was pulling fiber two poles away! She tried to flee and everything. There was no power involved somehow and we used three buckets to pick it all up and I climbed a pole and hoisted one leg up until it all came tight. It shut the whole town traffic down for a while hahaha. Truckers are crazy!

 

[LeNguyen]

Woooooo I’ve been in on a few of those. It’s damn hard to recover and eat right when that happens. Totally screwed for days!

Yep, slept just 3 hours now but my internal clock says it’s wake time, feeling like a zombie but can’t sleep, LOL… hands and legs and feet feel sort of numb and tingling, LOL… ran out of my prepped meals going into the 14th hour, so I was forced to buy a supreme pizza from a local pizza shop, then they finally closed for the night and next 2 meals was from Taco Bell steak 2 Chalupa Supreme with extra steak and later in morning Grilled Cheese Steak Burrito with extra steak… felt bad I had to eat fast food but needed the protein and carbs and they were the only restaurant opened 24 hours…

 

[LeNguyen]

I had a trucker lady rip a whole four way intersection down while I was pulling fiber two poles away! She tried to flee and everything. There was no power involved somehow and we used three buckets to pick it all up and I climbed a pole and hoisted one leg up until it all came tight. It shut the whole town traffic down for a while hahaha. Truckers are crazy!

I know right! Especially trying to flee , like while you were there working and witnessing the whole thing

 

[toddthelineman]

I know right! Especially trying to flee , like while you were there working and witnessing the whole thing

Yeah she could have killed me. My cable was part of everything that went down. I had guys working blocks away that felt it, and they saw the rolling coal from the truck and they were calling me on the radio. That’s how we all reacted so fast

 

[toddthelineman]

Yep, slept just 3 hours now but my internal clock says it’s wake time, feeling like a zombie but can’t sleep, LOL… hands and legs and feet feel sort of numb and tingling, LOL… ran out of my prepped meals going into the 14th hour, so I was forced to buy a supreme pizza from a local pizza shop, then they finally closed for the night and next 2 meals was from Taco Bell steak 2 Chalupa Supreme with extra steak and later in morning Grilled Cheese Steak Burrito with extra steak… felt bad I had to eat fast food but needed the protein and carbs and they were the only restaurant opened 24 hours…

I keep things like boxes of shelf stable bacon, and bulk trail mix, dried fruit, stuff like that in the truck when I remember. I can get away with pizza, easily can smash like eight McDonald’s patties with no problem. Taco Bell Would have ended that night for me. Absolutely wreck my stomach

 

[LeNguyen]

Yeah she could have killed me. My cable was part of everything that went down. I had guys working blocks away that felt it, and they saw the rolling coal from the truck and they were calling me on the radio. That’s how we all reacted so fast

Dam brother!! Yeah that was a close call good thing your crew was able to keep safe
The life of an Electrical Lineman

 

[LeNguyen]

I keep things like boxes of shelf stable bacon, and bulk trail mix, dried fruit, stuff like that in the truck when I remember. I can get away with pizza, easily can smash like eight McDonald’s patties with no problem. Taco Bell Would have ended that night for me. Absolutely wreck my stomach

LOL, yep I got a feeling I’m going to pay for those meals this morning…

 

[LeNguyen]

PRE WORKOUT MEAL #2
220gms Pork Tenderloin Sautéed over 170gms Jasmine Rice with Fresh Okra
65gms Protein
45gms Carbs

 

[BeMe]

Tractor Trailer took out 2 blocks of power lines and 3 telephone poles yesterday… it took us 22 hours straight to repair… I saw the sun rise twice before getting home

Looks like you got to work outta a bucket for a change tho. Atleast you don't have to climb when the poles are down lol

 

[LevButlerov]

Tractor Trailer took out 2 blocks of power lines and 3 telephone poles yesterday… it took us 22 hours straight to repair… I saw the sun rise twice before getting home

That looks horrible, but you are a beast to push it for 22 hours, no sleep? @LeNguyen

 

[LevButlerov]

PRE WORKOUT MEAL #2
220gms Pork Tenderloin Sautéed over 170gms Jasmine Rice with Fresh Okra
65gms Protein
45gms Carbs

Best looking pork with a ton of supplements around, EVO family love your way @LeNguyen

 

[LeNguyen]

That looks horrible, but you are a beast to push it for 22 hours, no sleep? @LeNguyen

No brother no sleep, worked straight through…

 

[LeNguyen]

Best looking pork with a ton of supplements around, EVO family love your way @LeNguyen

Most of the supplements where your advice big brother and absolutely great advice, having great gut health now, complements of EVO family
And having great gut health and healthy all around is the reason I believe I am growing so fast… much love to my EVO family

 

[LeNguyen]

Looks like you got to work outta a bucket for a change tho. Atleast you don't have to climb when the poles are down lol

Yes brother, thank God, makes me shiver thinking about climbing all those hours right now the greatest invention ever THE BUCKET TRUCK

 

[BeMe]

Yes brother, thank God, makes me shiver thinking about climbing all those hours right now the greatest invention ever THE BUCKET TRUCK

Climbing poles after that many hours worked would be sooo scary. Thank God for those buckets is right.

I don't even like climbing extension ladders when I'm working overnights and tired. You make little stupid mistakes when you're that worked and climbing is so dangerous already.

 

[LeNguyen]

Climbing poles after that many hours worked would be sooo scary. Thank God for those buckets is right.

I don't even like climbing extension ladders when I'm working overnights and tired. You make little stupid mistakes when you're that worked and climbing is so dangerous already.

Yep, one slip up and your toast

 

[LevButlerov]

Most of the supplements where your advice big brother and absolutely great advice, having great gut health now, complements of EVO family
And having great gut health and healthy all around is the reason I believe I am growing so fast… much love to my EVO family

EVO family love your way @LeNguyen but I didn't see n2guard there

 

[LevButlerov]

No brother no sleep, worked straight through…

You're hardcore wow!

 

[LeNguyen]

EVO family love your way @LeNguyen but I didn't see n2guard there

EVO family love your way @LeNguyen but I didn't see n2guard there

Yes brother n2guard is still in the order… will probably pick up sometime this week or next…

 

[Mobster]

Tractor Trailer took out 2 blocks of power lines and 3 telephone poles yesterday… it took us 22 hours straight to repair… I saw the sun rise twice before getting home

That's LONG shift.

 

[LevButlerov]

Yes brother n2guard is still in the order… will probably pick up sometime this week or next…

N2guard is the best call you can make in terms of cycle support. For now, make sure you at least using tudca and milk thistle ed @LeNguyen

 

[stevesmi]

I had a trucker lady rip a whole four way intersection down while I was pulling fiber two poles away! She tried to flee and everything. There was no power involved somehow and we used three buckets to pick it all up and I climbed a pole and hoisted one leg up until it all came tight. It shut the whole town traffic down for a while hahaha. Truckers are crazy!

when things like that happen. who pays for the damage? does the drivers insurance pay? or do they just get a ticket or fine and go on their way and the city pays?

 

[toddthelineman]

when things like that happen. who pays for the damage? does the drivers insurance pay? or do they just get a ticket or fine and go on their way and the city pays?

I’m pretty sure the insurance pays. The poles and lines are owned by the utility companies who have agreements with the city, but they own it. After that, I would get paid by the phone or cable company that hired me to do the work. Or whatever bigger contractors I’m subbing from

 

[toddthelineman]

when things like that happen. who pays for the damage? does the drivers insurance pay? or do they just get a ticket or fine and go on their way and the city pays?

With @LeNguyen, he builds power, so he’s a lineman lineman. On this job, two blocks of poles and all the lines and transformers and all that, the bill would be huuuuuuuge. At least a dozen guys with total benefit packages way over $100/hr. Material cost huge. 10s of millions of dollars worth of equipment on site to get it all done. What I do is pretty insignificant in comparison, but we do it with much much less.

 

[stevesmi]

I’m pretty sure the insurance pays. The poles and lines are owned by the utility companies who have agreements with the city, but they own it. After that, I would get paid by the phone or cable company that hired me to do the work. Or whatever bigger contractors I’m subbing from

the car insurance for the person? what if they have no insurance though.

 

[toddthelineman]

the car insurance for the person? what if they have no insurance though.

Yeah it would be the trucker’s commercial auto policy. No insurance would fall on the utility’s massive policy

 

[BeMe]

the car insurance for the person? what if they have no insurance though.

Its the persons personal car insurance that pays. Then after that the insurance company might sue the person for the damages if they were like drunk or something

My friend stole her parents car when she was 17 and knocked out some hydro poles. She was driving without a license. Her parents got sued by their insurance company for 300k and has to remortgage their house to pay it.

 

[LeNguyen]

Its the persons personal car insurance that pays. Then after that the insurance company might sue the person for the damages if they were like drunk or something

My friend stole her parents car when she was 17 and knocked out some hydro poles. She was driving without a license. Her parents got sued by their insurance company for 300k and has to remortgage their house to pay it.

Whoa, wow that’s enough to give her parents a heart attack!! Big big loss

 

[stevesmi]

Its the persons personal car insurance that pays. Then after that the insurance company might sue the person for the damages if they were like drunk or something

My friend stole her parents car when she was 17 and knocked out some hydro poles. She was driving without a license. Her parents got sued by their insurance company for 300k and has to remortgage their house to pay it.

yikes!

 

[toddthelineman]

Its the persons personal car insurance that pays. Then after that the insurance company might sue the person for the damages if they were like drunk or something

My friend stole her parents car when she was 17 and knocked out some hydro poles. She was driving without a license. Her parents got sued by their insurance company for 300k and has to remortgage their house to pay it.

Where she at now? Sounds like my type hahaha

 

[ceo]

Its the persons personal car insurance that pays. Then after that the insurance company might sue the person for the damages if they were like drunk or something

My friend stole her parents car when she was 17 and knocked out some hydro poles. She was driving without a license. Her parents got sued by their insurance company for 300k and has to remortgage their house to pay it.

bros gotta love teens. little monsters grow up to cause problems for parents

 

[Ulter]

Where she at now? Sounds like my type hahaha

yeah me too. would fit in well with my dead ex wife

 

[ROIDDERS]

Yep, slept just 3 hours now but my internal clock says it’s wake time, feeling like a zombie but can’t sleep, LOL… hands and legs and feet feel sort of numb and tingling, LOL… ran out of my prepped meals going into the 14th hour, so I was forced to buy a supreme pizza from a local pizza shop, then they finally closed for the night and next 2 meals was from Taco Bell steak 2 Chalupa Supreme with extra steak and later in morning Grilled Cheese Steak Burrito with extra steak… felt bad I had to eat fast food but needed the protein and carbs and they were the only restaurant opened 24 hours…

@LeNguyen hopefully you got paid a lot of money for that. That is quite an inconvenience, but I guess it comes with the job that you have. I'm glad to see you're back at work.

 

[2Thick]

Yep, slept just 3 hours now but my internal clock says it’s wake time, feeling like a zombie but can’t sleep, LOL… hands and legs and feet feel sort of numb and tingling, LOL… ran out of my prepped meals going into the 14th hour, so I was forced to buy a supreme pizza from a local pizza shop, then they finally closed for the night and next 2 meals was from Taco Bell steak 2 Chalupa Supreme with extra steak and later in morning Grilled Cheese Steak Burrito with extra steak… felt bad I had to eat fast food but needed the protein and carbs and they were the only restaurant opened 24 hours…

@LeNguyen That fast food is an absolute killer goes straight to your arteries. Is there any way you can pack your food? Maybe have some food already prepped in case of emergencies like this that you can just grab with you and take maybe a Yeti cooler?

 

[LeNguyen]

@LeNguyen hopefully you got paid a lot of money for that. That is quite an inconvenience, but I guess it comes with the job that you have. I'm glad to see you're back at work.

Thanks brother, yeah this week overtime galore

 

[LeNguyen]

@LeNguyen That fast food is an absolute killer goes straight to your arteries. Is there any way you can pack your food? Maybe have some food already prepped in case of emergencies like this that you can just grab with you and take maybe a Yeti cooler?

Yes brother, my wife always packs my food for work… but that was an emergency call at the last minute unexpectedly, we where working a normal day and around the afternoon we had gotten a call power lines down, emergency response needed immediately, so I was caught off guard…

 

[BeMe]

Whoa, wow that’s enough to give her parents a heart attack!! Big big loss

Yea I felt really bad for them. The insurance companies are pretty ruthless

 

[2Thick]

Yes brother, my wife always packs my food for work… but that was an emergency call at the last minute unexpectedly, we where working a normal day and around the afternoon we had gotten a call power lines down, emergency response needed immediately, so I was caught off guard…

i hope you banked some good $$$

 

[LeNguyen]

i hope you banked some good $$$

Yes it should be a very good week

 

[2Thick]

Yes it should be a very good week

yea you earned it!

 

[ROIDDERS]

Thanks brother, yeah this week overtime galore

rake in the cash !

 

[LeNguyen]

SATURDAY OCTOBER 25
Barbell Incline Bench Press
225lb / 12,10,9
Dumbbell Incline Press
70lb / 18,15,11,8
Close Grip Dumbbell Press
50lb / 15,14,12
Dumbbell Overhead Press
50lb / 15,15,11
Side Lateral Dumbbell Raises
20lb / 20,15,15
Dips body weight / 28,21,13
Triceps Cable Push Down
70lb / 15,12,9

SUNDAY OCTOBER 26
Bent Over Barbell Rows
215lb / 12,9,7
Seated Cable Rows
165lbs / 12,12,9
Shrugs Hex Bar
235lb /20,15,12

TUESDAY OCTOBER 28
Barbell Curls
95lbs / 10,10,8
Dumbbell Preacher Curls
35lb / 12,10,15
Hammer Curls
35lb / 12,12,12
Dumbbell Over Head Press
50lb / 20,15,11
Dumbbell Side Laterals
20lb /15,12,12
Triceps Cable Push Down
70lb / 12,10,15

ONE DAY OF MEALS
MEAL 1)
200gm Beef Tenderloin Grilled over 250gm Jasmine Rice w/ Green Beans and 2 Whole Eggs
70gm Protein
60gm Carbs
MEAL 2)
Shrimp Fried Rice w Asparagus and 2 Whole Eggs
60gm Protein
60gm Carbs
MEAL 3)
Chicken Sautéed w/ Fresh Ginger Over Jasmine Rice w/ Sautéed Mushroom, Garlic and Grean Beans
60gm Protein
60gm Carbs
MEAL 4)
Chicken, Tofu, Whole Boiled Eggs Cooked in Beef Bone Broth Over Jasmine Rice w/ Sautéed Okra and Mushrooms
70gm Protein
60gm Carbs
MEAL 5)
Pork Tenderloin Sautéed with Onions and Garlic over Jasmine Rice w/ Fresh Okra
60gm Protein
60gm Carbs

 

[LevButlerov]

SATURDAY OCTOBER 25
Barbell Incline Bench Press
225lb / 12,10,9
Dumbbell Incline Press
70lb / 18,15,11,8
Close Grip Dumbbell Press
50lb / 15,14,12
Dumbbell Overhead Press
50lb / 15,15,11
Side Lateral Dumbbell Raises
20lb / 20,15,15
Dips body weight / 28,21,13
Triceps Cable Push Down
70lb / 15,12,9

SUNDAY OCTOBER 26
Bent Over Barbell Rows
215lb / 12,9,7
Seated Cable Rows
165lbs / 12,12,9
Shrugs Hex Bar
235lb /20,15,12

TUESDAY OCTOBER 28
Barbell Curls
95lbs / 10,10,8
Dumbbell Preacher Curls
35lb / 12,10,15
Hammer Curls
35lb / 12,12,12
Dumbbell Over Head Press
50lb / 20,15,11
Dumbbell Side Laterals
20lb /15,12,12
Triceps Cable Push Down
70lb / 12,10,15

ONE DAY OF MEALS
MEAL 1)
200gm Beef Tenderloin Grilled over 250gm Jasmine Rice w/ Green Beans and 2 Whole Eggs
70gm Protein
60gm Carbs
MEAL 2)
Shrimp Fried Rice w Asparagus and 2 Whole Eggs
60gm Protein
60gm Carbs
MEAL 3)
Chicken Sautéed w/ Fresh Ginger Over Jasmine Rice w/ Sautéed Mushroom, Garlic and Grean Beans
60gm Protein
60gm Carbs
MEAL 4)
Chicken, Tofu, Whole Boiled Eggs Cooked in Beef Bone Broth Over Jasmine Rice w/ Sautéed Okra and Mushrooms
70gm Protein
60gm Carbs
MEAL 5)
Pork Tenderloin Sautéed with Onions and Garlic over Jasmine Rice w/ Fresh Okra
60gm Protein
60gm Carbs

Good to see you back in the EVO family @LeNguyen, I was worried about you last 9-10 days.
You look bigger in the pics @LeNguyen incline bench 225lb and 215lb rows are impressive! Volume and control both on point.

Meals look tasty and high protein, that’s a clean bulk setup with perfect variety.


@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

 

[BeMe]

SATURDAY OCTOBER 25
Barbell Incline Bench Press
225lb / 12,10,9
Dumbbell Incline Press
70lb / 18,15,11,8
Close Grip Dumbbell Press
50lb / 15,14,12
Dumbbell Overhead Press
50lb / 15,15,11
Side Lateral Dumbbell Raises
20lb / 20,15,15
Dips body weight / 28,21,13
Triceps Cable Push Down
70lb / 15,12,9

SUNDAY OCTOBER 26
Bent Over Barbell Rows
215lb / 12,9,7
Seated Cable Rows
165lbs / 12,12,9
Shrugs Hex Bar
235lb /20,15,12

TUESDAY OCTOBER 28
Barbell Curls
95lbs / 10,10,8
Dumbbell Preacher Curls
35lb / 12,10,15
Hammer Curls
35lb / 12,12,12
Dumbbell Over Head Press
50lb / 20,15,11
Dumbbell Side Laterals
20lb /15,12,12
Triceps Cable Push Down
70lb / 12,10,15

ONE DAY OF MEALS
MEAL 1)
200gm Beef Tenderloin Grilled over 250gm Jasmine Rice w/ Green Beans and 2 Whole Eggs
70gm Protein
60gm Carbs
MEAL 2)
Shrimp Fried Rice w Asparagus and 2 Whole Eggs
60gm Protein
60gm Carbs
MEAL 3)
Chicken Sautéed w/ Fresh Ginger Over Jasmine Rice w/ Sautéed Mushroom, Garlic and Grean Beans
60gm Protein
60gm Carbs
MEAL 4)
Chicken, Tofu, Whole Boiled Eggs Cooked in Beef Bone Broth Over Jasmine Rice w/ Sautéed Okra and Mushrooms
70gm Protein
60gm Carbs
MEAL 5)
Pork Tenderloin Sautéed with Onions and Garlic over Jasmine Rice w/ Fresh Okra
60gm Protein
60gm Carbs

Wow I barely recognize you. You're huge!

 

[Allupfromhere]

Looking thick brother!! Solid numbers on the rows and nice balance of strength from the back to the front also.

Thats bodybuilding food right there bro clean as

 

[HarleyGuy]

Good to see you back in the EVO family @LeNguyen, I was worried about you last 9-10 days.
You look bigger in the pics @LeNguyen incline bench 225lb and 215lb rows are impressive! Volume and control both on point.

Meals look tasty and high protein, that’s a clean bulk setup with perfect variety.


@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

Glad I came across this log. Bro you put on some nice size your traps are like a magnet for the eyes mine were drawn right to them. I'd kill for traps like that. Your food prep is like a 5 star restaurant and training is consistent and clearly working.

You said you started your cycle on a Saturday in mid September did you ever post it or did I miss it?

 

[LevButlerov]

Glad I came across this log. Bro you put on some nice size your traps are like a magnet for the eyes mine were drawn right to them. I'd kill for traps like that. Your food prep is like a 5 star restaurant and training is consistent and clearly working.

You said you started your cycle on a Saturday in mid September did you ever post it or did I miss it?

@LeNguyen check please

 

[LeNguyen]

Good to see you back in the EVO family @LeNguyen, I was worried about you last 9-10 days.
You look bigger in the pics @LeNguyen incline bench 225lb and 215lb rows are impressive! Volume and control both on point.

Meals look tasty and high protein, that’s a clean bulk setup with perfect variety.


@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

Thanks so much brother, yeah the job has me working so many long hours it’s hard to post often, I get home from work hit the weights in my garage for an hour, eat, shower and sleep not much time for anything

 

[LeNguyen]

Wow I barely recognize you. You're huge!

Thanks brother, the recomp is coming along

 

[LeNguyen]

Looking thick brother!! Solid numbers on the rows and nice balance of strength from the back to the front also.

Thats bodybuilding food right there bro clean as

Thanks so much brother, wife cooks everything and is very supportive of my bodybuilding, makes my life easier

 

[LeNguyen]

@LeNguyen check please

Yes I believe that’s about right brother, started with Sustanon 250 for a few weeks then titrated up and added Deca 300mg

 

[HarleyGuy]

Yes I believe that’s about right brother, started with Sustanon 250 for a few weeks then titrated up and added Deca 300mg

Awesome so we have 250 sust and 300 deca now for about 6 weeks? Any feedback on the Deca in your case?

 

[LeNguyen]

Awesome so we have 250 sust and 300 deca now for about 6 weeks? Any feedback on the Deca in your case?

I’m at 750mg Sustanon & 300mg Deca… will run until mid December then swap out the Deca for EQ… will finish my winter bulk with Sustanon & Equipoise…

 

[HarleyGuy]

I’m at 750mg Sustanon & 300mg Deca… will run until mid December then swap out the Deca for EQ… will finish my winter bulk with Sustanon & Equipoise…

Ok gotcha I musta missed the "started with 250" part haha. That's a solid cycle and your whole regime is in check can't wait to see the winter bulk. The EQ will be a nice finishing touch as the water comes off from the deca.

 

[LeNguyen]

Ok gotcha I musta missed the "started with 250" part haha. That's a solid cycle and your whole regime is in check can't wait to see the winter bulk. The EQ will be a nice finishing touch as the water comes off from the deca.

Yes brother, that’s what I’m hoping for…I’ve been holding a lot of water and bloat, hopefully when the EQ is implemented and starts to kick in I can lean out a bit… I’ve also been very careful with the diet to keep minimal fat gain

 

[HarleyGuy]

Yes brother, that’s what I’m hoping for…I’ve been holding a lot of water and bloat, hopefully when the EQ is implemented and starts to kick in I can lean out a bit… I’ve also been very careful with the diet to keep minimal fat gain

Ya that's what I figured on that cycle... I'm thinking finish the winter bulk with 600 T and 300 EQ to let the water come off and finish the bulk strong with no fluff weight, just density and still some separation.

 

[LeNguyen]

Ya that's what I figured on that cycle... I'm thinking finish the winter bulk with 600 T and 300 EQ to let the water come off and finish the bulk strong with no fluff weight, just density and still some separation.

Sound advice brother will do, also I’m going a tad lighter on the weight to get a better mind muscle connection with 30sec to 1 minute rest to keep intensity up, hopefully this will aid in not getting too much fluff

 

[HarleyGuy]

Sound advice brother will do, also I’m going a tad lighter on the weight to get a better mind muscle connection with 30sec to 1 minute rest to keep intensity up, hopefully this will aid in not getting too much fluff

After listening to an EVO podcast I have been doing that too lately and using cables more as well to keep that constant tension on the concentric and eccentric party especially the parts where gravity does the work for us. Hypertrophy is a tricky bitch and time under tension with maximal force seems to be the ticket moreso than just making sure to move the heaviest weights around. I'm noticing more now too after decades the importance of the 'stretch' and lengthening of the muscle during the movement, it matters, for example I'm way more into dumbbell chest press now vs. barbell press for that reason.

 

[LeNguyen]

After listening to an EVO podcast I have been doing that too lately and using cables more as well to keep that constant tension on the concentric and eccentric party especially the parts where gravity does the work for us. Hypertrophy is a tricky bitch and time under tension with maximal force seems to be the ticket moreso than just making sure to move the heaviest weights around. I'm noticing more now too after decades the importance of the 'stretch' and lengthening of the muscle during the movement, it matters, for example I'm way more into dumbbell chest press now vs. barbell press for that reason.

Me too brother, 75 percent of my lifts are dumbbells the rest mixed with barbell and cables… yeah that time under tension and squeeze of the muscles have done wonders for me…

 

[LevButlerov]

I’m at 750mg Sustanon & 300mg Deca… will run until mid December then swap out the Deca for EQ… will finish my winter bulk with Sustanon & Equipoise…

Yes brother, that’s what I’m hoping for…I’ve been holding a lot of water and bloat, hopefully when the EQ is implemented and starts to kick in I can lean out a bit… I’ve also been very careful with the diet to keep minimal fat gain

Good thick cycle @LeNguyen when can you get bloods? I know you have a budget so want to plan it

 

[LevButlerov]

Thanks so much brother, yeah the job has me working so many long hours it’s hard to post often, I get home from work hit the weights in my garage for an hour, eat, shower and sleep not much time for anything

we understand you EVO family support, and if you can check in at least on days off would love it @LeNguyen

 

[LeNguyen]

Good thick cycle @LeNguyen when can you get bloods? I know you have a budget so want to plan it

we understand you EVO family support, and if you can check in at least on days off would love it @LeNguyen

Thanks so much brother, most all the cycle design and weight regimen was advised by you I’m just following the game plan coach and I’d have to say it is working remarkably well for me, thank you so much brother
I had blood done last month for a follow up and everything in the green , except cholesterol and blood pressure so they put me on Evolocumab and Prazosin for cholesterol and Telmesartan for blood pressure … and my next follow up appointment for bloodwork with my primary care doctor has been scheduled for February 20, 2026