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Approved Log Body Recomposition Cycle Log

Rudeus said:
tbh lev I'm a pretty lazy guy with pretty trash genetics for this, so the idea for me is just to maximize the passive fat burn from the glucagon side of reta during this fat loss phase. I know its not needed but this is my first time dieting with a glp1 so I want to see how much easier it is.
Click to expand...
i think you have good genetics :D @Rudeus why not just use glp and cag?
 
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
 
Rudeus said:
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
Click to expand...
i hate bad sleep you able to get some naps in? @Rudeus keeping macros up though!
 
Rudeus said:
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
Click to expand...
@Rudeus Very impressive job, man. I like the different foods you're eating. You're not gonna go wrong with some beef, rice, and spinach.
 
Rudeus said:
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
Click to expand...
Keep up the good work on this, man. @Rudeus I like the chicken and rice with broccoli. It's a good mix and you won't go wrong.
 
Rudeus said:
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
Click to expand...
@Rudeus Looking good on the different stuff that you're doing. I like the chicken, potato, green, green beans. That's a good little mix. I'm gonna have to start eating more green beans in my diet.
 
Rudeus said:
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
Click to expand...
You are food prepping some healthy meals for sure. The beef, rice, and spinach is a good one and easy to do. Sorry about the bad sleep. Make sure you make up for it this weekend. @Rudeus
 
Ulter said:
You are food prepping some healthy meals for sure. The beef, rice, and spinach is a good one and easy to do. Sorry about the bad sleep. Make sure you make up for it this weekend. @Rudeus
Click to expand...
Thanks man , I really shouldve been doing this before I was being lazy and the comments here made me feel more accountable.
 
Log Update 14th March

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours
Slept late woke up at 1pm felt good though.

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

ARM DAY

Lots of volume on the arms
(including delts)

BB Bicep Curl
3x20reps 20kg
2x20reps 25kg
1x7 reps 45kg
Drop set

Seated in cline DB curls
3x15reps 12.5kg slow
dont like this movement.

Standing db curls
3x12reps 12.5kg slow squeezing

Tricep pushdown
5x12-20reps
I forget the weight just jeavy enough it burns and doesnt flare the tendonitis.

Bodyweight Dips
3x20 reps explosive

Overhead seated DB Tricep ext
3x12 35kg (elbow hurtinf slightly)

Close grip bench
2x10 60kg
1x8 100kg

Side lat raise
3x12 12.5kg
2x12 15kg
Controlled no swing

Rear delt fly machine
5x12 mid stack

Stretching , some bag work and some foam rolling to finish.


CHEAT DAY (birthday)
Turned 31 so my girlfriend paid for us to go to a 10 course omakase dinner but I also ate guzman during the day.
The omakase absolutely slapped 5 star rating she also forced me to eat cake after was really sweet.

Likely going to be a couple kgs heavier for a few days due to water retention...

Reta is going to 8mg sunday night and I'll leave it there thats maximum glucagon activation without taking it to the 12.5mg.
Looks maxxing shit no one cares about.
I was on a video call to my brother toray and he said "what the fuck why is your face so white cunt" I said how I've done ipl photo facial and it removes all the freckles and redness etc. and makes your skin tone super even and he agreed its made a very big change he didnt know I'd done it so after just 2 sessions we have results, his gf looked on the video call and said I look like a baby, I'm 31 so thats a good thing.

Its near 2 weeks post ipl so Ive added niacinamide ane azaelic acid (3x per week) to help with rebound pigment.
glow70 is definately making a big change too and helps me heal faster from treatment.

Only 2/3-5 sessions of IPL done so curious to see how I'll be looking 4 weeks after session 3.
$500 per session

Then I'll be onto 3 rounds of 4cc rejuran.
$1275 each sesh

I think whats also helping is just cutting out the bs food and drinking more water.

Tommorow I'll be doing alot of cardio and legs.

I also start at a new muay thai gym on monday so cardio will shift to these 1 hour classes 4-6x per week.
 
Rudeus said:
Thanks, yeah me too.

I have a new job so I'll have to be up extra early daily. So a forced sleep schedule is required.
Click to expand...
if you can take a nap during day would help :D @Rudeus
 
Rudeus said:
Thanks man , I really shouldve been doing this before I was being lazy and the comments here made me feel more accountable.
Click to expand...
DEFINITELY., that's what the EVO family does.
 
Rudeus said:
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
Click to expand...
@Rudeus Great update! Gotta try and get that sleep in order!
 
Rudeus said:
Lowest calorie option, what do you do?
Click to expand...
I wouldn't worry about calories when it comes to seasoning. I would worry about the junk that they put in a lot of these seasonings. Make sure you're getting a high-quality brand and you're keeping it pure. Don't get those seasoning mixes. They usually put a lot of junk in those.
 
Rudeus said:
Log Update 13th March

Sponsored by @Southern Cross Labs
Honestly cant thank you enough.

Sleep: 3am to 11am woke up like 5 times

Morning fasted weight: 98.7

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Perscription meds
Cialis 5mg
Finasteride 1mg

Back Crack & Sack Day
Pull Ups 15 reps x 3 sets

Chest Supported Tbar row 12x5 60kg

DB Pullover 12x3 30kg

Lat pull downs 12x3 97kg

No deadlifts today.


Cals 2100ish
Macros 205P / 215C / 52 Fat

Meal 1
60 g oats (water)
1 scoop whey isolate
200 g egg whites hella salt
10 g peanut butter
100 g blueberries

Meal 2
180 g grilled chicken breast
150 g cooked jasmine rice
100 g broccoli
10 g olive oil

Meal 3
150 g 10% lean beef
200 g cooked rice
100 g spinach

Meal 4
180 g chicken breast
250 g potatoes
100 g green beans
10 g olive oil

Didnt track seasonings no bread today boys...


Felt good even with the poo sleep , woke up got to the shower an skincare , went to my girlfriends house and then we hit back together.

Really feeling strong and motivated today.
I bought a recumbant bike to use at home and also have a trial at a muay thai gym monday I could post videos of me training but has my face in it.

I noticed taking creatine 10g a day has help me if I'm in a sleep deprived state alot.

Thanks again to my amazing sponsor @Southern Cross Labs

Say Rudeus put me on when you order.
Click to expand...
@Rudeus a lot of good meals brother. Has the finasteride hurt your sex drive any?
 
LOG UPDATE 21st March

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 5mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Leg Day (knees are getting better)
Standing calf raise
5 setsx12-20 100kg

Hack squats
3 setsx10 125kg

Leg curl
3 setsx12-20 reps
Dropset

Leg raise
3 setsx12-20
Dropset

BB RDL's
3x12 100kg

Knees were hurting somewhat Ive had knee issues for years but they were holding up enough, hopefully over time the bpc an tb help.

Diet was off the plan today didnt track spent day with my girlfriend.

300g porterhouse
250g rice

250g chicken katsu
200g rice

250g chicken breast
200g rice

Boost juice protein supreme.


Thank you @Southern Cross Labs
The var is kicking in hard my pumps are insane my legs looked crazy vascular today.

SCL THREEMA: 3SHTVEX8

Considering adding in EQ at 200mg and and tbol at 40mg to help with kickboxing.
Any advuce on this?

Thanks guys!
 
Rudeus said:
LOG UPDATE 21st March

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 5mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Leg Day (knees are getting better)
Standing calf raise
5 setsx12-20 100kg

Hack squats
3 setsx10 125kg

Leg curl
3 setsx12-20 reps
Dropset

Leg raise
3 setsx12-20
Dropset

BB RDL's
3x12 100kg

Knees were hurting somewhat Ive had knee issues for years but they were holding up enough, hopefully over time the bpc an tb help.

Diet was off the plan today didnt track spent day with my girlfriend.

300g porterhouse
250g rice

250g chicken katsu
200g rice

250g chicken breast
200g rice

Boost juice protein supreme.


Thank you @Southern Cross Labs
The var is kicking in hard my pumps are insane my legs looked crazy vascular today.

SCL THREEMA: 3SHTVEX8

Considering adding in EQ at 200mg and and tbol at 40mg to help with kickboxing.
Any advuce on this?

Thanks guys!
Click to expand...
What was the macros today ??
 
Rudeus said:
LOG UPDATE 21st March

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs
300mg test e @Southern Cross Labs
20mg anavar
10mg Cardarine

Peptides
Reta 5mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g

Leg Day (knees are getting better)
Standing calf raise
5 setsx12-20 100kg

Hack squats
3 setsx10 125kg

Leg curl
3 setsx12-20 reps
Dropset

Leg raise
3 setsx12-20
Dropset

BB RDL's
3x12 100kg

Knees were hurting somewhat Ive had knee issues for years but they were holding up enough, hopefully over time the bpc an tb help.

Diet was off the plan today didnt track spent day with my girlfriend.

300g porterhouse
250g rice

250g chicken katsu
200g rice

250g chicken breast
200g rice

Boost juice protein supreme.


Thank you @Southern Cross Labs
The var is kicking in hard my pumps are insane my legs looked crazy vascular today.

SCL THREEMA: 3SHTVEX8

Considering adding in EQ at 200mg and and tbol at 40mg to help with kickboxing.
Any advuce on this?

Thanks guys!
Click to expand...
good update :D 125 on hack I like seeing big numbers, you do sissy squats too? @Rudeus

on the eq you can add 50-100mgs to start and 10mgs tbol dont spike up so fast
 
LevButlerov said:
good update :D 125 on hack I like seeing big numbers, you do sissy squats too? @Rudeus

on the eq you can add 50-100mgs to start and 10mgs tbol dont spike up so fast
Click to expand...
I have do try doing them with barbell free weight I used to be able to squat 150kg for sets of 8 but fked my knees up so I try not to aggravate them too much now and barbell squats start to make them hurt. Ive hard prp injections, shockwave therapy and physio bow doing bpc an tb 500.

The tbol are 20mg capsules so I'll have to start at 20mg I think thats going to be a solid amount for cardio at least?

Thanks for the advice lev 😄
 
Rudeus said:
I have do try doing them with barbell free weight I used to be able to squat 150kg for sets of 8 but fked my knees up so I try not to aggravate them too much now and barbell squats start to make them hurt. Ive hard prp injections, shockwave therapy and physio bow doing bpc an tb 500.

The tbol are 20mg capsules so I'll have to start at 20mg I think thats going to be a solid amount for cardio at least?

Thanks for the advice lev 😄
Click to expand...
careful with the knees now you worrying me :D

20mgs is fine then you can mix in cup of water the power and drink 1/2 1/2 for 10/10 as well.
for cardio you need some slu pp and cardarine @Rudeus
 
LOG UPDATE

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs @Southern Cross Labs
300mg test e
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g


CHEST WORKOUT LOG

1. Flat Barbell Bench Press
  • Warm-up Set: 60 kg × 15 reps
  • Set 1: 100 kg × 12 reps
  • Set 2: 100 kg × 12 reps
  • Set 3: 120 kg × 8 reps
  • Set 4: 140 kg × 2 reps
  • Back-off Set: 100 kg × 12 reps

2. Dumbbell Chest Flys
  • Set 1: 25 kg × 12 reps
  • Set 2: 22.5 kg × 12 reps
  • Set 3: 22.5 kg × 12 reps

3. Dips (Bodyweight)
  • Set 1: 20 reps
  • Set 2: 20 reps
  • Set 3: 20 reps

4. Pec Deck / Chest Machine
  • 5 sets @ half stack (96 kg) to failure

5. Cable Flys
  • Set 1: 15 kg × 12 reps (slow, controlled, strong squeeze)
  • Set 2: 15 kg × 12 reps
  • Set 3: 15 kg × 12 reps

6. Arms (Finisher)
  • Freestyle arm work (not structured)
  • Focus: pump and intensity over optimization

Meal 1
80g oats
250g egg whites
1 whole egg
100g blueberries
520 cal

40p / 65c / 10f
Meal 2
180g chicken breast
200g cooked white rice
100g broccoli
10g olive oil
620 cal

55p / 60c / 15f
Meal 3
200g lean beef (5%)
250g cooked rice
100g veg
700 cal
55p / 75c / 15f

Meal 4
200g chicken breast
200g cooked rice
100g spinach
5g olive oil
560 cal
55p / 70c / 10f

Total
2500 cal
220p / 270c / 50f


Notes;
Feeling absolutely pumped every session my arms are getting crazy vascularity through them, I'm doing 40mg anavar now and the bump has been noticeable.
The Test is super smooth and no pip thanks @Southern Cross Labs

Repping out 100kg on bench like nothing.
Weight is sitting around the same but waist has gone down, recomp is working well.
Digestion is on point and poops are large.
I just need to be more consistent with my training schedule Ive had some days off.
I'm thinking I should just send it and run some @Southern Cross Labs Tren Ace or Tren E ?

@Southern cross labs rep
 
Rudeus said:
LOG UPDATE

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs @Southern Cross Labs
300mg test e
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g


CHEST WORKOUT LOG

1. Flat Barbell Bench Press
  • Warm-up Set: 60 kg × 15 reps
  • Set 1: 100 kg × 12 reps
  • Set 2: 100 kg × 12 reps
  • Set 3: 120 kg × 8 reps
  • Set 4: 140 kg × 2 reps
  • Back-off Set: 100 kg × 12 reps

2. Dumbbell Chest Flys
  • Set 1: 25 kg × 12 reps
  • Set 2: 22.5 kg × 12 reps
  • Set 3: 22.5 kg × 12 reps

3. Dips (Bodyweight)
  • Set 1: 20 reps
  • Set 2: 20 reps
  • Set 3: 20 reps

4. Pec Deck / Chest Machine
  • 5 sets @ half stack (96 kg) to failure

5. Cable Flys
  • Set 1: 15 kg × 12 reps (slow, controlled, strong squeeze)
  • Set 2: 15 kg × 12 reps
  • Set 3: 15 kg × 12 reps

6. Arms (Finisher)
  • Freestyle arm work (not structured)
  • Focus: pump and intensity over optimization

Meal 1
80g oats
250g egg whites
1 whole egg
100g blueberries
520 cal

40p / 65c / 10f
Meal 2
180g chicken breast
200g cooked white rice
100g broccoli
10g olive oil
620 cal

55p / 60c / 15f
Meal 3
200g lean beef (5%)
250g cooked rice
100g veg
700 cal
55p / 75c / 15f

Meal 4
200g chicken breast
200g cooked rice
100g spinach
5g olive oil
560 cal
55p / 70c / 10f

Total
2500 cal
220p / 270c / 50f


Notes;
Feeling absolutely pumped every session my arms are getting crazy vascularity through them, I'm doing 40mg anavar now and the bump has been noticeable.
The Test is super smooth and no pip thanks @Southern Cross Labs

Repping out 100kg on bench like nothing.
Weight is sitting around the same but waist has gone down, recomp is working well.
Digestion is on point and poops are large.
I just need to be more consistent with my training schedule Ive had some days off.
I'm thinking I should just send it and run some @Southern Cross Labs Tren Ace or Tren E ?

@Southern cross labs rep
Click to expand...
I mean Tren is a hell of a drug. The question truly comes down to your mental state and if you have used it before? Happy to discuss it
 
Rudeus said:
LOG UPDATE

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs @Southern Cross Labs
300mg test e
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g


CHEST WORKOUT LOG

1. Flat Barbell Bench Press
  • Warm-up Set: 60 kg × 15 reps
  • Set 1: 100 kg × 12 reps
  • Set 2: 100 kg × 12 reps
  • Set 3: 120 kg × 8 reps
  • Set 4: 140 kg × 2 reps
  • Back-off Set: 100 kg × 12 reps

2. Dumbbell Chest Flys
  • Set 1: 25 kg × 12 reps
  • Set 2: 22.5 kg × 12 reps
  • Set 3: 22.5 kg × 12 reps

3. Dips (Bodyweight)
  • Set 1: 20 reps
  • Set 2: 20 reps
  • Set 3: 20 reps

4. Pec Deck / Chest Machine
  • 5 sets @ half stack (96 kg) to failure

5. Cable Flys
  • Set 1: 15 kg × 12 reps (slow, controlled, strong squeeze)
  • Set 2: 15 kg × 12 reps
  • Set 3: 15 kg × 12 reps

6. Arms (Finisher)
  • Freestyle arm work (not structured)
  • Focus: pump and intensity over optimization

Meal 1
80g oats
250g egg whites
1 whole egg
100g blueberries
520 cal

40p / 65c / 10f
Meal 2
180g chicken breast
200g cooked white rice
100g broccoli
10g olive oil
620 cal

55p / 60c / 15f
Meal 3
200g lean beef (5%)
250g cooked rice
100g veg
700 cal
55p / 75c / 15f

Meal 4
200g chicken breast
200g cooked rice
100g spinach
5g olive oil
560 cal
55p / 70c / 10f

Total
2500 cal
220p / 270c / 50f


Notes;
Feeling absolutely pumped every session my arms are getting crazy vascularity through them, I'm doing 40mg anavar now and the bump has been noticeable.
The Test is super smooth and no pip thanks @Southern Cross Labs

Repping out 100kg on bench like nothing.
Weight is sitting around the same but waist has gone down, recomp is working well.
Digestion is on point and poops are large.
I just need to be more consistent with my training schedule Ive had some days off.
I'm thinking I should just send it and run some @Southern Cross Labs Tren Ace or Tren E ?

@Southern cross labs rep
Click to expand...
100kgs on bench is a big rep out nice :D and love the macros though I think you can go to 300 carbs easy
and dips big win here too! @Rudeus

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515
 
Rudeus said:
LOG UPDATE

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs @Southern Cross Labs
300mg test e
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g


CHEST WORKOUT LOG

1. Flat Barbell Bench Press
  • Warm-up Set: 60 kg × 15 reps
  • Set 1: 100 kg × 12 reps
  • Set 2: 100 kg × 12 reps
  • Set 3: 120 kg × 8 reps
  • Set 4: 140 kg × 2 reps
  • Back-off Set: 100 kg × 12 reps

2. Dumbbell Chest Flys
  • Set 1: 25 kg × 12 reps
  • Set 2: 22.5 kg × 12 reps
  • Set 3: 22.5 kg × 12 reps

3. Dips (Bodyweight)
  • Set 1: 20 reps
  • Set 2: 20 reps
  • Set 3: 20 reps

4. Pec Deck / Chest Machine
  • 5 sets @ half stack (96 kg) to failure

5. Cable Flys
  • Set 1: 15 kg × 12 reps (slow, controlled, strong squeeze)
  • Set 2: 15 kg × 12 reps
  • Set 3: 15 kg × 12 reps

6. Arms (Finisher)
  • Freestyle arm work (not structured)
  • Focus: pump and intensity over optimization

Meal 1
80g oats
250g egg whites
1 whole egg
100g blueberries
520 cal

40p / 65c / 10f
Meal 2
180g chicken breast
200g cooked white rice
100g broccoli
10g olive oil
620 cal

55p / 60c / 15f
Meal 3
200g lean beef (5%)
250g cooked rice
100g veg
700 cal
55p / 75c / 15f

Meal 4
200g chicken breast
200g cooked rice
100g spinach
5g olive oil
560 cal
55p / 70c / 10f

Total
2500 cal
220p / 270c / 50f


Notes;
Feeling absolutely pumped every session my arms are getting crazy vascularity through them, I'm doing 40mg anavar now and the bump has been noticeable.
The Test is super smooth and no pip thanks @Southern Cross Labs

Repping out 100kg on bench like nothing.
Weight is sitting around the same but waist has gone down, recomp is working well.
Digestion is on point and poops are large.
I just need to be more consistent with my training schedule Ive had some days off.
I'm thinking I should just send it and run some @Southern Cross Labs Tren Ace or Tren E ?

@Southern cross labs rep
Click to expand...
If the weight is staying stable but your looking better thats all you want man, good stuff.

Dont think you need tren tbh.
 
Rudeus said:
LOG UPDATE

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

Sleep: 8 hours

Morning fasted weight: 99kg

PEDs @Southern Cross Labs
300mg test e
20mg anavar
10mg Cardarine

Peptides
Reta 7mg
Glow70 4mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk (taste like shit)

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g


CHEST WORKOUT LOG

1. Flat Barbell Bench Press
  • Warm-up Set: 60 kg × 15 reps
  • Set 1: 100 kg × 12 reps
  • Set 2: 100 kg × 12 reps
  • Set 3: 120 kg × 8 reps
  • Set 4: 140 kg × 2 reps
  • Back-off Set: 100 kg × 12 reps

2. Dumbbell Chest Flys
  • Set 1: 25 kg × 12 reps
  • Set 2: 22.5 kg × 12 reps
  • Set 3: 22.5 kg × 12 reps

3. Dips (Bodyweight)
  • Set 1: 20 reps
  • Set 2: 20 reps
  • Set 3: 20 reps

4. Pec Deck / Chest Machine
  • 5 sets @ half stack (96 kg) to failure

5. Cable Flys
  • Set 1: 15 kg × 12 reps (slow, controlled, strong squeeze)
  • Set 2: 15 kg × 12 reps
  • Set 3: 15 kg × 12 reps

6. Arms (Finisher)
  • Freestyle arm work (not structured)
  • Focus: pump and intensity over optimization

Meal 1
80g oats
250g egg whites
1 whole egg
100g blueberries
520 cal

40p / 65c / 10f
Meal 2
180g chicken breast
200g cooked white rice
100g broccoli
10g olive oil
620 cal

55p / 60c / 15f
Meal 3
200g lean beef (5%)
250g cooked rice
100g veg
700 cal
55p / 75c / 15f

Meal 4
200g chicken breast
200g cooked rice
100g spinach
5g olive oil
560 cal
55p / 70c / 10f

Total
2500 cal
220p / 270c / 50f


Notes;
Feeling absolutely pumped every session my arms are getting crazy vascularity through them, I'm doing 40mg anavar now and the bump has been noticeable.
The Test is super smooth and no pip thanks @Southern Cross Labs

Repping out 100kg on bench like nothing.
Weight is sitting around the same but waist has gone down, recomp is working well.
Digestion is on point and poops are large.
I just need to be more consistent with my training schedule Ive had some days off.
I'm thinking I should just send it and run some @Southern Cross Labs Tren Ace or Tren E ?

@Southern cross labs rep
Click to expand...
Crazy bench numbers mate! You reckon you need three kinds of flys? What's your split? Full separate body part (like a 5 way or similar)?
 
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
deads and pull ups perfect :D love the superset on the pull ups WIN! @Rudeus

why disgusted? you doing well :D
 
Rudeus said:
Hey good morning lev 😁

I was ruined after the deadlifts and pull ups my hands were shaking haha

Just sarcasm Im happy with how I look
Click to expand...
you didnt ruin it, you went hardcore thats a win :D @Rudeus
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
@Rudeus tremendous job on the back training and the pull-ups. I really have a lot of love for it.
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
Bros, you are the man. This is the way to put together some good volume. I like the pull-ups that you are doing and I like the dumbbell pullovers. @Robules
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
Not bad on this training if I have to say so myself. @Rudeus I like how you mix in the exercises. The pull-ups especially are challenging.
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
One of the cool things about your training is the amount of volume that you're doing is perfect I think. You're not overdoing it and you're not underdoing it. @Rudeus
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
@Rudeus not gonna go wrong with this type of training. Back day, hitting the deadlifts, that's very good. A lot of people hit the deadlifts on their leg day but back day deadlifts are the best.
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
@Rudeus Smashed this back day bro!
 
LevButlerov said:
you didnt ruin it, you went hardcore thats a win :D @Rudeus
Click to expand...

stevesmi said:
@Rudeus tremendous job on the back training and the pull-ups. I really have a lot of love for it.
Click to expand...

ceo said:
Bros, you are the man. This is the way to put together some good volume. I like the pull-ups that you are doing and I like the dumbbell pullovers. @Robules
Click to expand...

Ulter said:
Not bad on this training if I have to say so myself. @Rudeus I like how you mix in the exercises. The pull-ups especially are challenging.
Click to expand...

Mobster said:
Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Nice!
Click to expand...

ROIDDERS said:
One of the cool things about your training is the amount of volume that you're doing is perfect I think. You're not overdoing it and you're not underdoing it. @Rudeus
Click to expand...

2Thick said:
@Rudeus not gonna go wrong with this type of training. Back day, hitting the deadlifts, that's very good. A lot of people hit the deadlifts on their leg day but back day deadlifts are the best.
Click to expand...

RoySimpson said:
@Rudeus Smashed this back day bro!
Click to expand...

Thank you all for the support on this log its very kind.

I havent done deadlifts in over a year so was alot weaker then I used to be on them, even my abs were feeling it (wherever they are under the fat)
 
LOG UPDATE: March 29th

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

PEDs @Southern Cross Labs
300mg test-e
50mg anavar
10mg Cardarine

Peptides
Reta 5mg
Glow70 4mg

Sleep: 6.5 hours

Morning fasted weight: 100kg

Supplements

MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
• NAC 600mg
• Psyllium husk
PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG
NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g


Leg Day

Calf Raise (slow 2 sec pause bottom)
60kg x12
80kg x12
100kg x12
100kg x12

Machine Hack Squat
60kg x15
80kg x12
100kg x12
140kg x8

Machine Leg Press
120kg x12
160kg x12
160kg x12

Free RDLs
100kg x10
100kg x8
120kg x6

Leg Curls
67kg x15 x3

Leg Raises
3 sets to failure

Couldnt handle anymore I was cramping to much.


Fewd

Meal 1
4 whole eggs
150g egg whites
80g oats
Blueberries
Honey

Meal 2
200g chicken breast
180g cooked white rice
Salt
Seasoning
Siracha mayo

Meal 3
200g lean beef
220g cooked white rice
Taco seasoning

Meal 4
200g chicken
200g cooked rice
Green veg

Meal 5
Protein shake (40g protein)
30g almonds

Meal 6
250g High protein Greek yogurt
Honey
Berries
 
Rudeus said:
Thank you all for the support on this log its very kind.

I havent done deadlifts in over a year so was alot weaker then I used to be on them, even my abs were feeling it (wherever they are under the fat)
Click to expand...
EVO family respect. Keep it up.
 
Rudeus said:
Thank you all for the support on this log its very kind.

I havent done deadlifts in over a year so was alot weaker then I used to be on them, even my abs were feeling it (wherever they are under the fat)
Click to expand...
Bros, we 100% support you. Keep the iron grind going.
 
Rudeus said:
Back day

Deadlifts
12x100kg
12x140kg
10x180kg
9x200kg

Pullups (100kg bw)
12reps
12 reps
10 reps
Super set lat press down

Db Pull overs
10x37.5
12x37.5
12x 37.5

Seated cable row
12x97
12x107
12x107
6x127kg (whole stack)

Biceps bb curl finisher
30kg x12
30kg x12
45kg x 5
20kg x 30

3 sets of being disgusted by my physique
Click to expand...
@Rudeus lol the last part made me laugh. You’re making great progress man!
 
Rudeus said:
LOG UPDATE: March 29th

Sponsored by @Southern Cross Labs
Please go check him out he has some insane deals on and say rudeus sent me.

PEDs @Southern Cross Labs
300mg test-e
50mg anavar
10mg Cardarine

Peptides
Reta 5mg
Glow70 4mg

Sleep: 6.5 hours

Morning fasted weight: 100kg

Supplements

MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
• NAC 600mg
• Psyllium husk
PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG
NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g


Leg Day

Calf Raise (slow 2 sec pause bottom)
60kg x12
80kg x12
100kg x12
100kg x12

Machine Hack Squat
60kg x15
80kg x12
100kg x12
140kg x8

Machine Leg Press
120kg x12
160kg x12
160kg x12

Free RDLs
100kg x10
100kg x8
120kg x6

Leg Curls
67kg x15 x3

Leg Raises
3 sets to failure

Couldnt handle anymore I was cramping to much.


Fewd

Meal 1
4 whole eggs
150g egg whites
80g oats
Blueberries
Honey

Meal 2
200g chicken breast
180g cooked white rice
Salt
Seasoning
Siracha mayo

Meal 3
200g lean beef
220g cooked white rice
Taco seasoning

Meal 4
200g chicken
200g cooked rice
Green veg

Meal 5
Protein shake (40g protein)
30g almonds

Meal 6
250g High protein Greek yogurt
Honey
Berries
Click to expand...
strong leg day :D 160 big leg press
 
Rudeus said:
I dont think its that heavy, I try get good rom and control the weights on leg press. See way to many ego lifters on the leg press
Click to expand...
160kg is a huge leg press very impressive actually :D @Rudeus
 
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