Approved Log Big Blue - Log

[bigblue1377]

Training update: I've decreased the sets for all exercises from 4 to 3 or from 3 to 2 as well as removed a few exercises. Here are latest numbers. I do a main lift heavy then assistance exercises at different rep ranges based on the week. Numbers are based off Wendler 5/3/1 powerlifting program and assistance work is based on Jim Stoppani's shortcut to size workout. This week is 8-10 rep range. Strength is definitely better than it was a month ago but still have not surpassed my strongest natty lifts quite yet.

Day 1 Exercise, Sets, weight (lb), reps
Bench Press 3 275 x 5
Incline Dumbbell Flye 2 45 x 8
Cable Crossover 2 35 x 8
Reverse-Grip Lat Pulldown 2 175x10
Dumbbell Upright Row 2 55x8
Seated Calf Raise 2 250x10
Dumbbell Kickback 2 50x8
Behind-Back Cable Curl 2 70x8
Barbell Wrist Curl 135x8
Rope Cable Crunch 2 180x10

Day 2
Deadlift 3 475 x 5
Barbell Bent-Over Row 2 225x8
Wide-Grip Lat Pulldown 2 175x10
Standing Lat Pulldown 2 130x10
Single arm pulldown 2 40x10
Dumbbell Bench Press 2 100x10
Step-Up 2 35x10
Machine reverse extension 2 130x10
Shrugs 2 120x10
Dumbbell Overhead Tri Ext. 2 45x8
Dumbbell Concentration Curl 2 60x8
Dumbbell Reverse Wrist Curl 2 30x8
Hip Thrust 3 BW
Crunch 3 BW

Day 3
Military Press 3 175x5
Dumbbell Lateral Raise 2 35x10
Cable Front Raise 2 50x10
Standing Cable Rear Delt Raise both arms 2 37x8
Dumbbell Shrug 2 120x10
Straight-Arm Pushdown 2 200x10
Dumbbell Row 2 100x10
Walking Lunge 2 35x10
Leg Press Calf Raise 2 270x10
Cable Cross-Over Low pulley 2 37x8
Close-Grip Bench Press 2 185x8
Barbell Preacher Curl 2 175x8
Dumbbell Wrist Curl 2 50x8
Cable Woodchopper 2 85x10

Day 4
Triceps Pressdown 3 190x10
Barbell Lying Triceps Extension 2 90x10
Overhead Cable Tri. Ext. High 2 120x10
Barbell Curl 2 135x8
Incline Dumbbell Curl 2 45x10
High Cable Curl 2 37x8
Barbell Hack Squat 2 225x10
Cable Flye 2 205x10
Single arm pulldown 2 40x11
Cable Lateral Raise 2 35x8
Cable Shrug 2 180x10
One-Leg Standing Calf Raise 2 BW
Barbell Reverse Wrist Curl 95x8
Cable Oblique Pushdown 2

Day 5
Squat 3 450x5
One-Leg Leg Press 2 190x10
Leg Extension 2 235x8
Lying Leg Curl 2 200x8
Incline Dumbbell Press 2 80x10
Seated Cable Row 2 205x10
Seated Calf Raise 2 205x10
Barbell Shrug 2 225x10
Reverse-Grip Triceps Pressdown 2 150x10
Hammer Curl 2 60x10
Behind-Back Wrist Curl 2 50x10
Cable Roundhouse Elbow 2

As for my diet, I have changed some of the foods with my nutritionist for a little bit of variety but the macros are still exactly the same.

Diet

3400 calories
289g Protein
360g Carbs
83g Fat

 

[bigblue1377]

Tudca makes a huge difference. I’ve always had liver values on the higher part of the normal range, but since adding it in, I am at low normal.

Thanks for the suggestion, I'll definitely look into that one in the future. But before I hop on another supplement, I'm going to do labs again in one month and see where the values are at once the Anavar is no longer effecting my levels.

 

[LevButlerov]

Training update: I've decreased the sets for all exercises from 4 to 3 or from 3 to 2 as well as removed a few exercises. Here are latest numbers. I do a main lift heavy then assistance exercises at different rep ranges based on the week. Numbers are based off Wendler 5/3/1 powerlifting program and assistance work is based on Jim Stoppani's shortcut to size workout. This week is 8-10 rep range. Strength is definitely better than it was a month ago but still have not surpassed my strongest natty lifts quite yet.

Day 1 Exercise, Sets, weight (lb), reps
Bench Press 3 275 x 5
Incline Dumbbell Flye 2 45 x 8
Cable Crossover 2 35 x 8
Reverse-Grip Lat Pulldown 2 175x10
Dumbbell Upright Row 2 55x8
Seated Calf Raise 2 250x10
Dumbbell Kickback 2 50x8
Behind-Back Cable Curl 2 70x8
Barbell Wrist Curl 135x8
Rope Cable Crunch 2 180x10

Day 2
Deadlift 3 475 x 5
Barbell Bent-Over Row 2 225x8
Wide-Grip Lat Pulldown 2 175x10
Standing Lat Pulldown 2 130x10
Single arm pulldown 2 40x10
Dumbbell Bench Press 2 100x10
Step-Up 2 35x10
Machine reverse extension 2 130x10
Shrugs 2 120x10
Dumbbell Overhead Tri Ext. 2 45x8
Dumbbell Concentration Curl 2 60x8
Dumbbell Reverse Wrist Curl 2 30x8
Hip Thrust 3 BW
Crunch 3 BW

Day 3
Military Press 3 175x5
Dumbbell Lateral Raise 2 35x10
Cable Front Raise 2 50x10
Standing Cable Rear Delt Raise both arms 2 37x8
Dumbbell Shrug 2 120x10
Straight-Arm Pushdown 2 200x10
Dumbbell Row 2 100x10
Walking Lunge 2 35x10
Leg Press Calf Raise 2 270x10
Cable Cross-Over Low pulley 2 37x8
Close-Grip Bench Press 2 185x8
Barbell Preacher Curl 2 175x8
Dumbbell Wrist Curl 2 50x8
Cable Woodchopper 2 85x10

Day 4
Triceps Pressdown 3 190x10
Barbell Lying Triceps Extension 2 90x10
Overhead Cable Tri. Ext. High 2 120x10
Barbell Curl 2 135x8
Incline Dumbbell Curl 2 45x10
High Cable Curl 2 37x8
Barbell Hack Squat 2 225x10
Cable Flye 2 205x10
Single arm pulldown 2 40x11
Cable Lateral Raise 2 35x8
Cable Shrug 2 180x10
One-Leg Standing Calf Raise 2 BW
Barbell Reverse Wrist Curl 95x8
Cable Oblique Pushdown 2

Day 5
Squat 3 450x5
One-Leg Leg Press 2 190x10
Leg Extension 2 235x8
Lying Leg Curl 2 200x8
Incline Dumbbell Press 2 80x10
Seated Cable Row 2 205x10
Seated Calf Raise 2 205x10
Barbell Shrug 2 225x10
Reverse-Grip Triceps Pressdown 2 150x10
Hammer Curl 2 60x10
Behind-Back Wrist Curl 2 50x10
Cable Roundhouse Elbow 2

As for my diet, I have changed some of the foods with my nutritionist for a little bit of variety but the macros are still exactly the same.

Diet

3400 calories
289g Protein
360g Carbs
83g Fat

@bigblue1377 good training day I'm happy to see you put some effort into this, i read it 2 times but not seeing cardio you doing 30min cardio at least?

and diet, what foods did you change? macros not as important please share some details with us on foods

 

[LevButlerov]

Thanks for the suggestion, I'll definitely look into that one in the future. But before I hop on another supplement, I'm going to do labs again in one month and see where the values are at once the Anavar is no longer effecting my levels.

@bigblue1377 I would suggest you really look into n2guard, i'm using it and have my clients on it, its the organ liver support we all support on EVO, openly
good n2guard article I wrote a while back:
https://www.evolutionary.org/n2guard
also has a podcast it in

 

[stevesmi]

n2guard works great in any situation. it iwll help you bloods too

 

[RoySimpson]

I would add N2guard asap!!

 

[Mobster]

Training update: I've decreased the sets for all exercises from 4 to 3 or from 3 to 2 as well as removed a few exercises. Here are latest numbers. I do a main lift heavy then assistance exercises at different rep ranges based on the week. Numbers are based off Wendler 5/3/1 powerlifting program and assistance work is based on Jim Stoppani's shortcut to size workout. This week is 8-10 rep range. Strength is definitely better than it was a month ago but still have not surpassed my strongest natty lifts quite yet.

Day 1 Exercise, Sets, weight (lb), reps
Bench Press 3 275 x 5
Incline Dumbbell Flye 2 45 x 8
Cable Crossover 2 35 x 8
Reverse-Grip Lat Pulldown 2 175x10
Dumbbell Upright Row 2 55x8
Seated Calf Raise 2 250x10
Dumbbell Kickback 2 50x8
Behind-Back Cable Curl 2 70x8
Barbell Wrist Curl 135x8
Rope Cable Crunch 2 180x10

Day 2
Deadlift 3 475 x 5
Barbell Bent-Over Row 2 225x8
Wide-Grip Lat Pulldown 2 175x10
Standing Lat Pulldown 2 130x10
Single arm pulldown 2 40x10
Dumbbell Bench Press 2 100x10
Step-Up 2 35x10
Machine reverse extension 2 130x10
Shrugs 2 120x10
Dumbbell Overhead Tri Ext. 2 45x8
Dumbbell Concentration Curl 2 60x8
Dumbbell Reverse Wrist Curl 2 30x8
Hip Thrust 3 BW
Crunch 3 BW

Day 3
Military Press 3 175x5
Dumbbell Lateral Raise 2 35x10
Cable Front Raise 2 50x10
Standing Cable Rear Delt Raise both arms 2 37x8
Dumbbell Shrug 2 120x10
Straight-Arm Pushdown 2 200x10
Dumbbell Row 2 100x10
Walking Lunge 2 35x10
Leg Press Calf Raise 2 270x10
Cable Cross-Over Low pulley 2 37x8
Close-Grip Bench Press 2 185x8
Barbell Preacher Curl 2 175x8
Dumbbell Wrist Curl 2 50x8
Cable Woodchopper 2 85x10

Day 4
Triceps Pressdown 3 190x10
Barbell Lying Triceps Extension 2 90x10
Overhead Cable Tri. Ext. High 2 120x10
Barbell Curl 2 135x8
Incline Dumbbell Curl 2 45x10
High Cable Curl 2 37x8
Barbell Hack Squat 2 225x10
Cable Flye 2 205x10
Single arm pulldown 2 40x11
Cable Lateral Raise 2 35x8
Cable Shrug 2 180x10
One-Leg Standing Calf Raise 2 BW
Barbell Reverse Wrist Curl 95x8
Cable Oblique Pushdown 2

Day 5
Squat 3 450x5
One-Leg Leg Press 2 190x10
Leg Extension 2 235x8
Lying Leg Curl 2 200x8
Incline Dumbbell Press 2 80x10
Seated Cable Row 2 205x10
Seated Calf Raise 2 205x10
Barbell Shrug 2 225x10
Reverse-Grip Triceps Pressdown 2 150x10
Hammer Curl 2 60x10
Behind-Back Wrist Curl 2 50x10
Cable Roundhouse Elbow 2

As for my diet, I have changed some of the foods with my nutritionist for a little bit of variety but the macros are still exactly the same.

Diet

3400 calories
289g Protein
360g Carbs
83g Fat

You'll surpass them soon for sure

 

[ceo]

Bros make sure you are getting in your cardio very important for the heart

 

[ROIDDERS]

at least 30 minutes of cardio is not a bad idea

 

[chesty]

let us know what you change with your diet that would be a huge thing

 

[Ulter]

n2guard will be a lifesaver for you to help with your bloods

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I'm confident if you got on n2guard and ran a bottle of it you would improve everything

 

[2Thick]

can you update us on your diet specifics, not just macros

 

[Vadim Fedorov]

gotta get in the cardio it doesn't have to be before or after your weight training

 

[MONSTRO]

did you change anything with your diet? gotta disclose that so we can keep up with you

 

[JasonPriest]

n2guard already has a ton of tudca
i helped design it that way

 

[BodyMonster34]

bro n2guard works well

 

[Quadsweep]

make sure you keep up with updating us on cardio and diet@!

 

[ballin2504]

Let’s get some more updates