Approved Log Body Recomp Cycle Log

[stevesmi]

the only thing i can critisize you for is i want to see more veggies

 

[Busted_Not_Broken]

the only thing i can critisize you for is i want to see more veggies

I will keep that in mind when I make diet changes next week.

 

[Busted_Not_Broken]

Also forgot to post last two workouts. here is yesterdays

Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
100lbs x 26 reps

Best Volume

Best 1 Rep Max
2
105lbs x 18 reps

Best Weight
3
105lbs x 18 reps

4
105lbs x 16 reps

Squat (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 22 reps

2
135lbs x 21 reps

3
135lbs x 21 reps

4
135lbs x 19 reps

Leg Extension (Machine)
SETS
WEIGHT & REPS
1
70lbs x 17 reps

2
70lbs x 16 reps

3
70lbs x 16 reps

Hack Squat (Machine)
SETS
WEIGHT & REPS
1
60lbs x 20 reps

Best Volume

Best 1 Rep Max
2
60lbs x 18 reps

Treadmill
SETS
DISTANCE & TIME
1
20min 0s

 

[Busted_Not_Broken]

Here is todays. second to last set of cable twist i did i got a cramp lol had to take 5 min breather to get it out lol
Also on my cardio, my knee was feeling a little pinchy so I did incline walk. but kept heart rate between 130-140 had a hell of a sweat going! felt amazing.

Treadmill
SETS
DISTANCE & TIME
1
2mi - 40min 0s

Crunch (Machine)
SETS
WEIGHT & REPS
1
200lbs x 20 reps

2
200lbs x 21 reps

3
200lbs x 18 reps

4
200lbs x 17 reps

Lying Leg Raise
SETS
REPS
1
18 reps

2
18 reps

3
18 reps

4
16 reps

Cable Twist (Up to down)
SETS
WEIGHT & REPS
1
50lbs x 20 reps

2
60lbs x 12 reps

Best Weight
3
60lbs x 20 reps

Best Volume

 

[Mobster]

Good advice by the guys

 

[Busted_Not_Broken]

Got my cardio done this morning. Didn't sleep worth a shit last night, woke up probably 20 times. But feel pretty good.

 

[Ulter]

to get a steamer or a rice cooker you can make veggies in there easy

 

[chesty]

keep up the good work buddy we love what you're doing

 

[ROIDDERS]

next step for you is going to be improving your sleep

 

[ceo]

Bros definitely your sleep needs to be on point

 

[StevenDarwinMD]

APPROVED LOG

 

[Busted_Not_Broken]

keep up the good work buddy we love what you're doing

Thanks @chesty the words of encouragement definitely help me stay motivated.

 

[Busted_Not_Broken]

next step for you is going to be improving your sleep

It's been great except for the last couple days I don't know what the deal is

 

[25homes]

I JUST WANTED TO RE-CAP ON A COUPLE CHANGES I WILL BE MAKING TO MY DIET AND TRAINING. AFTER TALKING IT OVER WITH @LevButlerov IVE DECIDED TO TAKE OUT MY MORNING PIECE OF TOAST AND ADD IN EXTRA PSYLIUM FIBER TO MY MIDDLE TO MEALS. ALSO AFTER CONSIDERING WHAT @Eddie Haskell SAID, I HAVE DECIDED TO HAD A SECOND CARDIO SESSION ON TO MY DAYS OFF. SO HERE IS MY COMPLETE DIET AND TRAINING SCHEDULE DOWN TO THE MACRO. IT WILL NOT BE CHANGED FOR AT LEAST ONE WEEK. SO EVEN IF I DONT POST PICS YOU CAN SEE EXACTLY WHAT I AM DOING.

CURRENT PROGRAM UPDATE FILE:

WORKOUT SPLIT:
SATURDAY-CHEST
SUNDAY-LEGS
MONDAY-CARDIO/ACCESSORY
TUESDAY-OFF
WEDNESDAY-BACK
THURSDAY-ARMS
FRIDAY-OFF

{*} FOR WHAT WAS CHANGED THIS WEEK

CARDIO GYM DAYS:
30 MIN FASTED EVERY OTHER MORNING
MANDITORY 20 MIN CARDIO POST WORK OUT

CARDIO OFF DAYS:
60 MIN FASTED ON GYM OFF DAY
* 30 MIN CARDIO IN THE AFTERNOON

Good adjustment

 

[e2]

you're definitely getting stronger

 

[2Thick]

a nice updates with the pictures I like it

 

[Vadim Fedorov]

keep up the good work repetitions are strong

 

[Wootoom]

nice job two miles is not bad

 

[JasonPriest]

I love the graphics as well you are putting a lot of time into this

 

[BodyMonster34]

bro make sure you're posting some pictures as well

 

[Quadsweep]

sleep is definitely the thing you've got to conquer

 

[Tiger Salman Khan]

Meditation will help you with better sleep.......

 

[Masonic Bodybuilder]

Love seeing walnuts and eggs......2 of my favourites.

 

[Busted_Not_Broken]

I'm still here. Just grinding away. Finished up classes today. Been 100 percent on diet that was posted. Will be redoing diet tomorrow due to psyllium fiber giving me stomach pain. Will be going back to veggies instead. Have felt alright other withs strength had been good except for today I was falling off on the second half of my lift. But that may have been due to stress from testing out of classes. But I'm finished now. Sleep has been good. Been getting minimum 8 hours. Will be off for a few days so gona try and make the most of it

 

[LevButlerov]

I'm still here. Just grinding away. Finished up classes today. Been 100 percent on diet that was posted. Will be redoing diet tomorrow due to psyllium fiber giving me stomach pain. Will be going back to veggies instead. Have felt alright other withs strength had been good except for today I was falling off on the second half of my lift. But that may have been due to stress from testing out of classes. But I'm finished now. Sleep has been good. Been getting minimum 8 hours. Will be off for a few days so gona try and make the most of it

@Busted_Not_Broken stomach pain from psyllium? how much water are you drinking bro?

why no updates big man? can you please come back to the EVO family and update us, training to start and some meal pics

 

[Busted_Not_Broken]

@Busted_Not_Broken stomach pain from psyllium? how much water are you drinking bro?

why no updates big man? can you please come back to the EVO family and update us, training to start and some meal pics

This is what I've been using with like 12-14oz water. It's giving me a sharp pain in my stomach about 20 min later and it can last any where from 20min to 2 hours

 

[Busted_Not_Broken]

Took these pics literally after rolling out of bed. Was 205.7 LBS fasted this morning. Mid section is still shit but feel like im making decent progress. It's probably hard to see in the pics but the tendons and ligaments on the top left of my left knee are actual starting to grow muscle again which is exciting for me. Feeling pretty good about it

 

[Busted_Not_Broken]

Also forgot to mention I slept for 12 hrs last night lol

 

[Busted_Not_Broken]

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
110lbs x 25 reps

Best Volume

Best 1 Rep Max
2
115lbs x 18 reps

3
115lbs x 15 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
90lbs x 24 reps

2
90lbs x 30 reps

Best Volume

Best 1 Rep Max
3
95lbs x 21 reps

Rack Pull
SETS
WEIGHT & REPS
1
225lbs x 22 reps

Best Volume

Best 1 Rep Max
2
225lbs x 19 reps

3
225lbs x 17 reps

Chest Supported Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 20 reps

2
20lbs x 19 reps

3
20lbs x 13 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
30lbs x 20 reps

3
30lbs x 18 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

 

[Busted_Not_Broken]

Triceps Dip
SETS
REPS
1
35 reps

Best Reps
2
20 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 25 reps

Best Volume

Best 1 Rep Max
2
50lbs x 21 reps

3
50lbs x 18 reps

Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 40 reps

Best Volume
2
25lbs x 30 reps

Best Weight

Best 1 Rep Max

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 22 reps

Best Volume

Best 1 Rep Max
2
60lbs x 16 reps

3
60lbs x 16 reps

Concentration Curl
SETS
WEIGHT & REPS
1
25lbs x 16 reps

2
20lbs x 18 reps

3
20lbs x 15 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

 

[Busted_Not_Broken]

Here is my updated meal plan eliminating psyllium fiber. decided to go back to vegetable due to digestion issues. slight calorie increase on training days.

FOOD LOGS=HIGH DAY=SAT,SUN,MON,WED,THURS

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE

155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
200 GRAM BAKED SWEET POTATOE
TOTAL= 44 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 551 CALORIE

160 GRAM WILD SALMON
280 GRAM CUCUMBER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 40 GRAM CARB, 42 GRAM PROTIEN, 25 GRAM FAT, 536 CALORIE

300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 98 GRAMS CARBS, 165 GRAMS PROTIEN, 94 GRAMS FAT= 1855 CALORIE

FOOD LOGS= LOW DAY= TUESDAY,FRIDAY

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE


155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
150 GRAM BROCCLI
TOTAL= 11 GRAM CARB, 40 GRAM PROTIEN, 26 GRAM FAT, 413 CALORIE


160 GRAM WILD SALMON
280 GRAM CUCUMBER
21 GRAM WALNUTS
TOTAL= 13 GRAM CARB, 37 GRAM PROTIEN, 22 GRAM FAT, 386 CALORIE



300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 38 GRAMS CARBS, 160 GRAMS PROTIEN, 92GRAMS FAT= 1567 CALORIES

 

[Busted_Not_Broken]

Pics of low day meals

 

[Busted_Not_Broken]

Pics if high day meals

 

[Busted_Not_Broken]

also got 9 hours sleep last night

 

[LevButlerov]

Took these pics literally after rolling out of bed. Was 205.7 LBS fasted this morning. Mid section is still shit but feel like im making decent progress. It's probably hard to see in the pics but the tendons and ligaments on the top left of my left knee are actual starting to grow muscle again which is exciting for me. Feeling pretty good about it

@Busted_Not_Broken you're not making decent progress you're making AMAZING progress much leaner and better looking bro

Here is my updated meal plan eliminating psyllium fiber. decided to go back to vegetable due to digestion issues. slight calorie increase on training days.

FOOD LOGS=HIGH DAY=SAT,SUN,MON,WED,THURS

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE

155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
200 GRAM BAKED SWEET POTATOE
TOTAL= 44 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 551 CALORIE

160 GRAM WILD SALMON
280 GRAM CUCUMBER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 40 GRAM CARB, 42 GRAM PROTIEN, 25 GRAM FAT, 536 CALORIE

300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 98 GRAMS CARBS, 165 GRAMS PROTIEN, 94 GRAMS FAT= 1855 CALORIE

FOOD LOGS= LOW DAY= TUESDAY,FRIDAY

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE


155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
150 GRAM BROCCLI
TOTAL= 11 GRAM CARB, 40 GRAM PROTIEN, 26 GRAM FAT, 413 CALORIE


160 GRAM WILD SALMON
280 GRAM CUCUMBER
21 GRAM WALNUTS
TOTAL= 13 GRAM CARB, 37 GRAM PROTIEN, 22 GRAM FAT, 386 CALORIE



300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 38 GRAMS CARBS, 160 GRAMS PROTIEN, 92GRAMS FAT= 1567 CALORIES

Pics of low day meals

Pics if high day meals

meal prep is super nice you're staying steady
overall rations can go up on the protein try to bump up the protein intake

Triceps Dip
SETS
REPS
1
35 reps

Best Reps
2
20 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 25 reps

Best Volume

Best 1 Rep Max
2
50lbs x 21 reps

3
50lbs x 18 reps

Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 40 reps

Best Volume
2
25lbs x 30 reps

Best Weight

Best 1 Rep Max

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 22 reps

Best Volume

Best 1 Rep Max
2
60lbs x 16 reps

3
60lbs x 16 reps

Concentration Curl
SETS
WEIGHT & REPS
1
25lbs x 16 reps

2
20lbs x 18 reps

3
20lbs x 15 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

training is going really well i like treadmill closers

 

[Busted_Not_Broken]

@Busted_Not_Broken you're not making decent progress you're making AMAZING progress much leaner and better looking bro




meal prep is super nice you're staying steady
overall rations can go up on the protein try to bump up the protein intake


training is going really well i like treadmill closers

Ive got everything calculated off my lean body mass thats calculated by my scale. It says my lean body mass is only 145 lbs. thats why I havent increased my calories. i know youve told me multiple times, and i dont want you to think im ignoring you. im just scared that i will start putting fat back on. ive been working so hard to scrape it off.

 

[Busted_Not_Broken]

Im a complete dumbass. I hate that i have to post this but my calculations were off on my test. I calculated it out today because i wanted to see how much more it would be a week for the cycle im planning and came to the realization that im only pinning 140mg a week. super stoked im making this amount of progress with this little of gear but definitely not smart on my part. so here is an updated list of my current supplement protocol. from now on i will always double check.

current supp list

Fish oil- 1400mg
ashwaganda-1000mg
vitaman D3-4000 iu
milk thistle-240mg
magnesium glycinate -200mg
glucosime/chondrotin hci-1500mg
elderberry extract-500mg
apple cider vinegar- 2 TBSP
multivitamin *
N2gaurd*
pure rest sleep formula*
Aromasin 5mg Mon/Thur
creatine monohydrate micronized- 5 gram
kaged hydra charge electrolyte*
liquid L-carnitine 1500mg
test cypionate 140mg a week

*= full serving size

 

[stevesmi]

you got a good physique, i'm glad you posted those pics

leaning out will be easy from here

 

[Mobster]

Keep taking any other photos under the same conditions

 

[JasonPriest]

very nice size on you, you are huge!

 

[BodyMonster34]

bro you got a nice physique, like my men with some grab

 

[Quadsweep]

looking great man. you got some extra fat but we will get rid of that easy

 

[Busted_Not_Broken]

Yesterdays chest workout. Felt great

Bench Press (Barbell)
SETS
WEIGHT & REPS
1
145lbs x 23 reps

Best 1 Rep Max
2
145lbs x 16 reps

3
145lbs x 12 reps

4
115lbs x 25 reps

Chest Press (Machine)
SETS
WEIGHT & REPS
1
70lbs x 17 reps

2
70lbs x 17 reps

3
70lbs x 16 reps

Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
35lbs x 19 reps

2
35lbs x 19 reps

3
35lbs x 17 reps

Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 17 reps

2
20lbs x 21 reps

3
20lbs x 20 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

 

[ballin2504]

Also forgot to mention I slept for 12 hrs last night lol

Damn. Wish I could get this just one time lol

 

[Busted_Not_Broken]

Damn. Wish I could get this just one time lol

Its a rare thing for me. especially with my work schedule. I only got 9 hours last night

 

[Busted_Not_Broken]

Just got done with fasted cardio. feeling alright, but can definitely feel my knee is taking a pounding. It doesn't hurt per say but i cant definitely feel it. feeling positive though. lifts have been staying decent and I absolutely love the high volume. personally feel like my overall muscle density is changing. it so much different than the strength training I've done in the past. Almost like ive been training wrong my whole life lol

 

[Busted_Not_Broken]

Breakfast of champions... okay maybe not I haven't won anything. But after seeing the local show this weekend I might have to make a run for it. If I can manage to get leaned out would a year be enough to shred down, then come back up and cut back down before a show?

 

[25homes]

Took these pics literally after rolling out of bed. Was 205.7 LBS fasted this morning. Mid section is still shit but feel like im making decent progress. It's probably hard to see in the pics but the tendons and ligaments on the top left of my left knee are actual starting to grow muscle again which is exciting for me. Feeling pretty good about it

Good update with the pics

 

[Masonic Bodybuilder]

You are seeing progress and that is the key!

 

[Eddie Haskell]

Yesterdays chest workout. Felt great

Bench Press (Barbell)
SETS
WEIGHT & REPS
1
145lbs x 23 reps

Best 1 Rep Max
2
145lbs x 16 reps

3
145lbs x 12 reps

4
115lbs x 25 reps

Chest Press (Machine)
SETS
WEIGHT & REPS
1
70lbs x 17 reps

2
70lbs x 17 reps

3
70lbs x 16 reps

Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
35lbs x 19 reps

2
35lbs x 19 reps

3
35lbs x 17 reps

Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 17 reps

2
20lbs x 21 reps

3
20lbs x 20 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

@Busted_Not_Broken great training up the treadmill more please

Breakfast of champions... okay maybe not I haven't won anything. But after seeing the local show this weekend I might have to make a run for it. If I can manage to get leaned out would a year be enough to shred down, then come back up and cut back down before a show?

you can step on stage bro, why not? we just gotta get you leaned out and ripped, very possible if you can dedicate yourself

 

[Busted_Not_Broken]

@Busted_Not_Broken great training up the treadmill more please


you can step on stage bro, why not? we just gotta get you leaned out and ripped, very possible if you can dedicate yourself

definitely motivated and kind of ocd. i hate going off plan. ive never really been shredded, im sure my physique can tell you that. Ive been told the first time is always the hardest but once youve done it a couple times you kind of get in a grove, is that some what true?

 

[Eddie Haskell]

definitely motivated and kind of ocd. i hate going off plan. ive never really been shredded, im sure my physique can tell you that. Ive been told the first time is always the hardest but once youve done it a couple times you kind of get in a grove, is that some what true?

@Busted_Not_Broken the first is the hardest 100%, you can check @s.gentz he did his first show on EVO and did a great job now he's prepping for the 2025 show and @PrinceDaddy also did a few shows on evo:
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/

 

[Busted_Not_Broken]

@Busted_Not_Broken the first is the hardest 100%, you can check @s.gentz he did his first show on EVO and did a great job now he's prepping for the 2025 show and @PrinceDaddy also did a few shows on evo:
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/

absolutely love this. definitely going to run through these. Thank you

 

[Busted_Not_Broken]

todays leg day was a fucking grind! let me tell you what. My intensity was high but the volume wasn't really there on some of my lifts. i was absolutely drenched in sweat when i left the gym tonight. I know im getting deep into my cut because all my diet food is starting to taste like junk food lol not sure if thats a good thing or a bad thing

Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
105lbs x 22 reps

2
105lbs x 19 reps

3
105lbs x 18 reps

4
105lbs x 17 reps

Squat (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 25 reps

Best Volume

Best 1 Rep Max
2
135lbs x 22 reps

3
135lbs x 19 reps

4
135lbs x 20 reps

Leg Extension (Machine)
Pausing at top
SETS
WEIGHT & REPS
1
70lbs x 13 reps

2
70lbs x 13 reps

3
70lbs x 13 reps

Hack Squat (Machine)
SETS ARE TO FAILURE
WEIGHT & REPS
1
65lbs x 14 reps

Best Weight
2
65lbs x 15 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

 

[Busted_Not_Broken]

After a dog fight work out, with out any brace I might add. I did a little scraping and now doing some tense unit to try and maximize recovery. See if it helps with the pinch. Unit always feels good though.

 

[Pigsy]

After a dog fight work out, with out any brace I might add. I did a little scraping and now doing some tense unit to try and maximize recovery. See if it helps with the pinch. Unit always feels good though.

Keep up the good work brother.

 

[Eddie Haskell]

@Busted_Not_Broken the first is the hardest 100%, you can check @s.gentz he did his first show on EVO and did a great job now he's prepping for the 2025 show and @PrinceDaddy also did a few shows on evo:
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/

absolutely love this. definitely going to run through these. Thank you

@Busted_Not_Broken I forgot to mention @Pigsy competed in the Mr. Universe, he's a legit bodybuilder: https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/

 

[Busted_Not_Broken]

@Busted_Not_Broken I forgot to mention @Pigsy competed in the Mr. Universe, he's a legit bodybuilder: https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/

I've actually been following his thread. It's awesome. I liked the other two as well. It really made me realize how important these logs are. I'm definitely grateful for the Evo family. You all have been so patient with me

 

[Eddie Haskell]

I've actually been following his thread. It's awesome. I liked the other two as well. It really made me realize how important these logs are. I'm definitely grateful for the Evo family. You all have been so patient with me

@Busted_Not_Broken its a great Log that @Pigsy has, that guy is a beast!
Logs are crucial for gains, dedication and long term goals, 100% fact, and EVO family is always here to support you bro. You have all the patience from us, we all with you for the next show prep.

 

[Busted_Not_Broken]

Good morning everyone. weighed in fasted at 204lbs. Got about 8-1/2 hours sleep. feeling great. extra attention to my knee last night was well worth it. joint is feeling good this morning.

 

[Tiger Salman Khan]

Nice to see you feeling good now........

 

[Busted_Not_Broken]

Here is todays cardio,ab,accessory workout. Definetley feeling the diet, felt weak and tired today. quads were still sore from legs yesterday so i changed up my cardio. instead of doing 40min of incline treadmill i split it up in half with air bike.

Air Bike
SETS
TIME
1
20min 0s

Treadmill
SETS
DISTANCE & TIME
1
2mi - 20min 0s

Crunch (Machine)
SETS
WEIGHT & REPS
1
200lbs x 25 reps

Best Volume

Best 1 Rep Max
2
200lbs x 22 reps

3
200lbs x 15 reps

4
170lbs x 26 reps

Lying Leg Raise
SETS
REPS
1
25 reps

Best Reps
2
20 reps

3
20 reps

4
18 reps

Cable Twist (Up to down)
SETS
WEIGHT & REPS
1
60lbs x 20 reps

2
60lbs x 20 reps

3
60lbs x 20 reps

 

[Busted_Not_Broken]

I had my wife help me do a Jackson pollock 7 site skin fold test. This was the result I came up with. I figured I was more around 20% body fat what do you guys think? This can't be right.

 

[Busted_Not_Broken]

Meh looking back at my progress photos I'd say 26% lol

 

[Busted_Not_Broken]

Keeping my meal prep going for work

 

[~Vision~]

Keeping my meal prep going for work

dude... looks great...

 

[Npcclassicphysique champ]

Here is todays cardio,ab,accessory workout. Definetley feeling the diet, felt weak and tired today. quads were still sore from legs yesterday so i changed up my cardio. instead of doing 40min of incline treadmill i split it up in half with air bike.

Air Bike
SETS
TIME
1
20min 0s

Treadmill
SETS
DISTANCE & TIME
1
2mi - 20min 0s

Crunch (Machine)
SETS
WEIGHT & REPS
1
200lbs x 25 reps

Best Volume

Best 1 Rep Max
2
200lbs x 22 reps

3
200lbs x 15 reps

4
170lbs x 26 reps

Lying Leg Raise
SETS
REPS
1
25 reps

Best Reps
2
20 reps

3
20 reps

4
18 reps

Cable Twist (Up to down)
SETS
WEIGHT & REPS
1
60lbs x 20 reps

2
60lbs x 20 reps

3
60lbs x 20 reps

@Busted_Not_Broken good training day I like your cardio bro

I had my wife help me do a Jackson pollock 7 site skin fold test. This was the result I came up with. I figured I was more around 20% body fat what do you guys think? This can't be right.

you can be below 20% bodyfat bro, can be 15% why not possible

Meh looking back at my progress photos I'd say 26% lol

share a pic again bro please

Keeping my meal prep going for work

meals looking good you stay strong and keep prepping please

 

[Busted_Not_Broken]

@Busted_Not_Broken good training day I like your cardio bro


you can be below 20% bodyfat bro, can be 15% why not possible


share a pic again bro please


meals looking good you stay strong and keep prepping please

@Npcclassicphysique champ I will take another pic this week. I had an off day from the gym today and am transitioning to night schedule for work. so my schedule is gona be wonky going in to tomorrow. If i look decent when i wake up tomorrow for work i will post a pic, cause i got back day tomorrow morning and i want to squeeze out some of this water from my off day lol.

also i feel pretty good considering how low im pushing calories. Im feeling pretty motivated, im using the cycle i want to do as my reward for getting lean. this is what ive been leaning towards, nothing set in stone ive been considering everything that you guys have been telling me. What do you think?

250 to 300mgs testosterone a week
200 to 250 mgs primobolan a week
40 to 50mgs anavar a day
7caps n2guard a day
5mgs aromasin
ostarine 15 to 25mg ed
2IU GH ED
presumably 12 to 14 weeks depending on bloodwork

 

[Npcclassicphysique champ]

@Npcclassicphysique champ I will take another pic this week. I had an off day from the gym today and am transitioning to night schedule for work. so my schedule is gona be wonky going in to tomorrow. If i look decent when i wake up tomorrow for work i will post a pic, cause i got back day tomorrow morning and i want to squeeze out some of this water from my off day lol.

also i feel pretty good considering how low im pushing calories. Im feeling pretty motivated, im using the cycle i want to do as my reward for getting lean. this is what ive been leaning towards, nothing set in stone ive been considering everything that you guys have been telling me. What do you think?

250 to 300mgs testosterone a week
200 to 250 mgs primobolan a week
40 to 50mgs anavar a day
7caps n2guard a day
5mgs aromasin
ostarine 15 to 25mg ed
2IU GH ED
presumably 12 to 14 weeks depending on bloodwork

@Busted_Not_Broken this cycle is fine not bad at all bro
settle on 300mgs test/200mgs primo/ 50mgs anavar
no need for a range
n2guard on point on caps 7caps ed
aromasin 5mgs e3d also good
ostarine 25mgs ed stay that level

 

[stevesmi]

meal prepping is what Champions do

 

[Mobster]

Keeping my meal prep going for work

Showing the slackers how it's done

 

[e2]

Meal prep looks fantastic

 

[2Thick]

the way you organize your meals is really cool

 

[Vadim Fedorov]

very nice job because you don't want to eat food from work

 

[Wootoom]

I would say you're around 20% body fat

 

[JasonPriest]

you have some loose skin so that will cause caliper testing to be a little off

 

[BodyMonster34]

bro you look good I like that big look in my men

 

[Quadsweep]

you definitely can tighten up the body fat that's what we're gonna try to help you do

 

[StevenDarwinMD]

APPROVED LOG

 

[Busted_Not_Broken]

So I had the transition from day schedule last night. took 3 hour nap. went from low calorie day right into my back work out. I think ive finally hit my wall. my training has been pretty rough this last week or so. started off strong and just kind of end up tapering off. feel like my last 3 work outs have been that way. losing reps. any ways here was todays training.

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
115lbs x 21 reps

2
115lbs x 18 reps

3
115lbs x 16 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
95lbs x 22 reps

2
95lbs x 22 reps

3
95lbs x 22 reps

Rack Pull
SETS
WEIGHT & REPS
1
225lbs x 21 reps

2
225lbs x 12 reps

3
225lbs x 12 reps

Chest Supported Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 20 reps

2
20lbs x 20 reps

3
20lbs x 19 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 21 reps

2
30lbs x 15 reps

3
30lbs x 20 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

 

[s.gentz]

So I had the transition from day schedule last night. took 3 hour nap. went from low calorie day right into my back work out. I think ive finally hit my wall. my training has been pretty rough this last week or so. started off strong and just kind of end up tapering off. feel like my last 3 work outs have been that way. losing reps. any ways here was todays training.

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
115lbs x 21 reps

2
115lbs x 18 reps

3
115lbs x 16 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
95lbs x 22 reps

2
95lbs x 22 reps

3
95lbs x 22 reps

Rack Pull
SETS
WEIGHT & REPS
1
225lbs x 21 reps

2
225lbs x 12 reps

3
225lbs x 12 reps

Chest Supported Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 20 reps

2
20lbs x 20 reps

3
20lbs x 19 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 21 reps

2
30lbs x 15 reps

3
30lbs x 20 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

Maybe it's time for a deload. What has your bodyweight done the last two weeks? When recomping you should not be losing strength. You should really not be losing/gaining much weight. You just should see changes in the mirror.

 

[Ulter]

a deload is a great idea, or even a week off and just do cardio

 

[chesty]

oh nothing wrong with switching to more cardio just for a couple weeks to give your body a little break

 

[ROIDDERS]

sometimes we get burned out doing this

 

[ceo]

Bros you will be fine I have a feeling that you'll be okay

 

[Busted_Not_Broken]

Maybe it's time for a deload. What has your bodyweight done the last two weeks? When recomping you should not be losing strength. You should really not be losing/gaining much weight. You just should see changes in the mirror.

lost about 6 to 7 lbs in the last two weeks. I mean that doesnt seem to far off from the 2lbs a week that most people go by. since march 1 ive lost about 24lbs. I guess when I named the log i should have called it a cutting log. I realize now i have way to much fat for a recomp. I will post up date pics here in a minute but I cant really tell much of a difference.

 

[s.gentz]

lost about 6 to 7 lbs in the last two weeks. I mean that doesnt seem to far off from the 2lbs a week that most people go by. since march 1 ive lost about 24lbs. I guess when I named the log i should have called it a cutting log. I realize now i have way to much fat for a recomp. I will post up date pics here in a minute but I cant really tell much of a difference.

Either way a deload is prob in order. I’m halfway through my week 6 of the current plan I’m doing and I’m fucken destroyed. Gonna get through this week and take a reload myself.

 

[Losiol]

lost about 6 to 7 lbs in the last two weeks. I mean that doesnt seem to far off from the 2lbs a week that most people go by. since march 1 ive lost about 24lbs. I guess when I named the log i should have called it a cutting log. I realize now i have way to much fat for a recomp. I will post up date pics here in a minute but I cant really tell much of a difference.

When I was doing my first initial major weight loss at a rate of 2 or more lbs a week it gets really hard very fast and makes you more likely to binge especially when getting lack of sleep and rest. I do really believe that loosing the weight slowly is the way to go, no more than a pound a week. Reason being your lifts actually stay the same or get better and in turn that would keep me motivated in the gym while simultaneously looking better in the mirror.

 

[Busted_Not_Broken]

For as hard as I've been pushing my self it is a little frustrating. I don't really see much change. But the scale is going down. I did here someone say on a podcast the other day. If you have 30 lbs of fat to lose you won't really notice 1 or 2 lbs. That kind of made me feel better because the scale is moving. So atleast there is progress. The only thing I'm having a hard time wrapping my head around is this doesn't seem very maintainable for me.

 

[Busted_Not_Broken]

Either way a deload is prob in order. I’m halfway through my week 6 of the current plan I’m doing and I’m fucken destroyed. Gonna get through this week and take a reload myself.

What does a structured deload look like?

 

[Busted_Not_Broken]

When I was doing my first initial major weight loss at a rate of 2 or more lbs a week it gets really hard very fast and makes you more likely to binge especially when getting lack of sleep and rest. I do really believe that loosing the weight slowly is the way to go, no more than a pound a week. Reason being your lifts actually stay the same or get better and in turn that would keep me motivated in the gym while simultaneously looking better in the mirror.

Maybe I need to restructure my diet a bit

 

[s.gentz]

What does a structured deload look like?

Couple different ways you can go about it.
1- keep the same workouts but drop everything down to 70-80% of what you were doing
2- change your whole plan and just do pump workouts for a week or so and maybe a little extra cardio.

One thing to be Leary of during a cut is that your losing weight but don’t see a mirror change but you are losing strength. This would indicate some muscle loss. I think we should reexamine what you are eating. Make a new list of your daily diet and current gear your taking. We can finback and look at your training but loss of too much strength is not good if it persists.
Five pounds of fat is pretty noticeable if you’re somewhat lean. Five pounds of muscle not as much.

 

[Losiol]

For as hard as I've been pushing my self it is a little frustrating. I don't really see much change. But the scale is going down. I did hear someone say on a podcast the other day. If you have 30 lbs of fat to lose you won't really notice 1 or 2 lbs. That kind of made me feel better because the scale is moving. So atleast there is progress. The only thing I'm having a hard time wrapping my head around is this doesn't seem very maintainable for me.

Definitely can see progress but initially the fat comes off from your inner organs before it starts coming off from cosmetic body parts.

 

[Busted_Not_Broken]

Couple different ways you can go about it.
1- keep the same workouts but drop everything down to 70-80% of what you were doing
2- change your whole plan and just do pump workouts for a week or so and maybe a little extra cardio.

One thing to be Leary of during a cut is that your losing weight but don’t see a mirror change but you are losing strength. This would indicate some muscle loss. I think we should reexamine what you are eating. Make a new list of your daily diet and current gear your taking. We can finback and look at your training but loss of too much strength is not good if it persists.
Five pounds of fat is pretty noticeable if you’re somewhat lean. Five pounds of muscle not as much.

Okay i think this is a really good plan. I will give it a couple more days and go over everything this weekend, this will be my plan of action. @Losiol does make a good point i could be losing the fat internally. my scanner does say i have visceral fat and it has been coming down more so than my sub q fat.

 

[Losiol]

Okay i think this is a really good plan. I will give it a couple more days and go over everything this weekend, this will be my plan of action. @Losiol does make a good point i could be losing the fat internally. my scanner does say i have visceral fat and it has been coming down more so than my sub q fat.

Go into autopilot and you’ll see the changes in no time. Trust the process brother you’re doing great.

 

[Noah Wixx]

Food is looking excellent

 

[LevButlerov]

For as hard as I've been pushing my self it is a little frustrating. I don't really see much change. But the scale is going down. I did here someone say on a podcast the other day. If you have 30 lbs of fat to lose you won't really notice 1 or 2 lbs. That kind of made me feel better because the scale is moving. So atleast there is progress. The only thing I'm having a hard time wrapping my head around is this doesn't seem very maintainable for me.

@Busted_Not_Broken there are changes clear changes, it takes time to move the body sometimes years but in 6 months you'll make changes more and more dont worry bro

 

[Busted_Not_Broken]

Good moring everyone. I know you guys are not gona want to hear this but only got 5 hours sleep last night, by the time i got off work and done with gym. woke up this moring and my left calf was tight and sore from stepping on and off semi's last night so i did my hour of cardio on my indoor training bike. the resistance doesnt go very high but still felt good and it loosened up my calf so ill take it.

 

[Busted_Not_Broken]

Here was yesterdays workout

Triceps Dip
SETS
REPS
1
35 reps

2
21 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 29 reps

Best Volume
2
60lbs x 20 reps

Best 1 Rep Max
3
60lbs x 18 reps

Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 30 reps

2
25lbs x 26 reps

Spider Curl (Barbell)
SETS
WEIGHT & REPS
1
40lbs x 22 reps

2
40lbs x 22 reps

3
40lbs x 22 reps

Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 24 reps

Best Volume
2
20lbs x 22 reps

3
20lbs x 21 reps

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s

 

[ballin2504]

Meal preps looking good