Approved Log Classic physique Stage Prep log

[KoalaTea]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

 

[LevButlerov]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

Good to see more guys join Team Gold Standard @Gold Standard Labs you look good in the pics @KoalaTea strong base and small waist, lean!
good start with the log, the detail is solid and you’ve got a clear picture of where you’re heading. Weight at 83kg with a classic cap of 91kg gives you plenty of room to fill out and that 200kg pull for 3 shows you’ve kept good strength even with the setback. Meals look clean but bumping carbs up beyond just pre and post would help you climb back toward 85kg and beyond without needing to push fats too high. If you want to grow you'll need them.

Gear setup is fine for now, but keep bloods on schedule so you’re not just guessing where e2 and lipids are at. Swapping primo for mast or eq when you run out will give you options depending on what your body handles better. I would go with eq.
Stay consistent with the cardio, especially after being sick.

The log itself will keep you accountable and with 8 months until prep you’ll have time to dial digestion, food volume, and training progression all in one place.

 

[Gold Standard Labs]

It's official now brother, welcome to team gold

Brother, you look fantastic. This is such a solid start to your log - I feel privileged to be a part of your fitness journey with you!

As we discussed earlier, I'm really loving the reflection segment of your log. It's not something I have seen much before but I'm a big fan - personal reflection is a great way of mindfully checking in with yourself and I wish more guys would do this!

 

[stevesmi]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

@KoalaTea good job man. I think you got a really good base to work with. Look forward to seeing you improve.

 

[Noah Wixx]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

Zero filter on the photos how it should be

 

[Mobster]

I wanna see what you look like on stage

 

[KoalaTea]

Good to see more guys join Team Gold Standard @Gold Standard Labs you look good in the pics @KoalaTea strong base and small waist, lean!
good start with the log, the detail is solid and you’ve got a clear picture of where you’re heading. Weight at 83kg with a classic cap of 91kg gives you plenty of room to fill out and that 200kg pull for 3 shows you’ve kept good strength even with the setback. Meals look clean but bumping carbs up beyond just pre and post would help you climb back toward 85kg and beyond without needing to push fats too high. If you want to grow you'll need them.

Gear setup is fine for now, but keep bloods on schedule so you’re not just guessing where e2 and lipids are at. Swapping primo for mast or eq when you run out will give you options depending on what your body handles better. I would go with eq.
Stay consistent with the cardio, especially after being sick.

The log itself will keep you accountable and with 8 months until prep you’ll have time to dial digestion, food volume, and training progression all in one place.

Cheers for the msg man..been great your knowledge and advice since I've been in the community so thanks

Thank u for your positive comments

Yeah I see where your coming from about the carbs and yes i do agree..I remember a while back a super heavy competitor told me carbs build muscle
But Im at a cross-road atm..grow and possibly have a distended stomach or not grow much but improve muscle thickness and density..cos I have a lot of room to grow for the cap and don't want to look small on stage next to someone who might have 10kg/22lbs on me
Perhaps it's rice that causes the stomach growth issues for me or I can try to add white potato to meals instead
I say this cos before my waist was growing just recently when I had rice in each meal as was up to 7-8 cups rice day
I'm noticing even classic guys have stomach growth issues when they aren't controlling their midsection..so is it a common thing in all bodybuiding categories?
What's your view on it pls?

Yes will sort bloods and look to do it soon..and also to monitor estro when I switch to mast or eq

I feel the log journal is helping me and hope it can also help other members in the community..I just need to be consistent and stay hungry during this next 8 months cos I know I need to add a lot of quality tissue

 

[KoalaTea]

It's official now brother, welcome to team gold

Brother, you look fantastic. This is such a solid start to your log - I feel privileged to be a part of your fitness journey with you!

As we discussed earlier, I'm really loving the reflection segment of your log. It's not something I have seen much before but I'm a big fan - personal reflection is a great way of mindfully checking in with yourself and I wish more guys would do this!

Thank u brother for what u wrote..it is humbling actually

Yes your right..and at times things can feel monotonous, so putting down thoughts helps a lot too but I'm enjoying the process overall and the self-discovery

Thanks for having me on team gold

 

[KoalaTea]

@KoalaTea good job man. I think you got a really good base to work with. Look forward to seeing you improve.

Thanks man appreciate your msg

 

[KoalaTea]

Zero filter on the photos how it should be

Yeah for sure man..i know its common in the bodybuilding community for filter..i dont know why this is though
I noticed i have these 2 modes on my camera..pro and expert raw
So might see if these give a better representation of the physique or just stick with normal photo mode

 

[KoalaTea]

I wanna see what you look like on stage

Cheers man ..me too..but I feel the first show will be just getting started on this competitive journey as long as health can hold up well

 

[ceo]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

bros you looking good on this so far. good base to work with. gonna be all improvements from here @KoalaTea

 

[KoalaTea]

bros you looking good on this so far. good base to work with. gonna be all improvements from here @KoalaTea

Thanks for this bro appreciate your words since I've been here

 

[ceo]

Thanks for this bro appreciate your words since I've been here

bros EVO family love

 

[MarshMonsta]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

Excellent start to your log brother your going to kick some real goals on the GSL team as we all are,I'll definitely be following

 

[KoalaTea]

Excellent start to your log brother your going to kick some real goals on the GSL team as we all are,I'll definitely be following

Cheers for this bro..I'll be following yours too
Yes GSL team im sure we will achieve what we set out to do and great support we have here for one another and solid community we sure have

 

[MarshMonsta]

Cheers for this bro..I'll be following yours too
Yes GSL team im sure we will achieve what we set out to do and great support we have here for one another and solid community we sure have

Luv it brother, all this team needs is some fighting spirit and elbow grease in the gym and we all going to the top trust me!

 

[KoalaTea]

Luv it brother, all this team needs is some fighting spirit and elbow grease in the gym and we all going to the top trust me!

100% bro..solid mindset

 

[2Thick]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

You are looking fantastic, man. @KoalaTea I have a lot of respect for what you're doing here. The meditation, sounds fantastic.

 

[Ulter]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

@KoalaTea very nice work on this. i like the honest pic. once you get things peaking then you can add the filters

 

[ROIDDERS]

Log Journal 29/9

Hey EVO fam
I'll be logging for @Gold Standard Labs
I feel lucky to be part of his team on my journey to the stage

Will be on stage sept '26 (classic physique) and will continue to enter shows as long as I can keep my health in check

Will be sure to sort out bloods and will post (something I need to sort out and make a schedule)

Stat's
Weight fasted: 83kg / 183lbs
36
178.5cm
Training on & off for 20yrs
Ped's on & off for 10yrs
Stepped on stage 2 x

Classic physique cap: 91kg
Show I believe will be mid sept '26 (guess)
Prep starts end of may '26 (guess)
8 months offseason til prep starts


Diet
I know there is definitely room for improvement but I'll get there
Just need to build the habit of hitting 5 meals consistently without feeling stressed but maybe a little bit of stress is a good thing at times

Training day 28/9
Meal 1
6 eggs (38g protein, 30g fat)
1tbsp sauerkraut
1tbsp duck fat (15g fat)

Meal 2
200g beef mince 90/10 (60g protein, 20g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut
1tbsp duck fat

Meal 3 (pre)
200g chicken breast mince (56g protein, 8g fat)
2 cups rice (100g carbs, 8g protein)
1/2tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (post)
200g chicken breast mince (56g protein, 8g fat)
1 cup rice (50g carbs, 4g protein)
1/2tbsp duck fat (7.5g fat)

Carbs 185 = 740
Protein 222 = 888
Fat 96 = 864
Calories = 2492


Training
I've been really enjoying the positive escape from the world when I'm training..very therapeutic and I wonder sometimes what would I do if I didn't have the gym
I feel strong like really strong, so I need to be mindful I don't get ahead of myself
Quality of the reps I'm really trying to squeeze the muscle with every rep on my top set and towards the end of the set, the contractions are much better than when I started the set, so I feel its just building that pathway overtime of the mind-muscle connection

My approach is 2-3 warm-up sets (minimal fatigue), then 1 top set to failure

Yesterday's training log:

Deadlift (LH underhand grip): 200kg - 3

Pullover machine: 40kg (each side) - 18

s/s Barbell rows(underhnd grip): 70kg - 15
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 16
Hammer curl: 15kg - 20
Dumbbell curl: 7.5kg - 15
Wrist curls dumbbell: 15kg - 12


Cardio
I honestly need to get back into the routine especially for heart health

From today is 3 x week fasted
HIIT on bike
2.5mins slow, 45secs flat out
Repeat 3-5 x (depending how im feeling)


Supps
Ubiquinol
Astragalus root
Dandelion root
Goldenseal
Psyllium husk
Raw apple Cider vinegar
Oil of wild oregano


Digestion
Has been good actually
I tend to notice if I have carbs like rice in every meal my stomach can get distended
So I've been doing rice only pre and post and/or with last meal of the day
I understand its not the most ideal for putting on mass in offseason but perhaps I just need to simply go for a walk after a meal with rice, but I do have 8 months for trial and error to put quality mass on my frame before prep starts


Gear
I will be increasing the dosages over time and when primo finishes will need to add-in either mast or eq and make sure I keep estro in check

450 test e
180 primo
500mg inj. l-carnitine (pre)
3iu gh (3 x week pre-bed training nights)


Reflections
I've learnt a lot about myself this past few weeks more than I have this year
Unfortunately wasnt well with a lingering cold for a week..haven't been sick in 2yrs
I didn't train for about 8 days and was averaging 1-2 meals day
I didn't pin anything during this time and I almost felt like I don't really want to train or continue with this offseason
The first workout back was an effort to get to the gym, but when I set foot in the gym it was something special to me where no matter what happens in life, the gym is always there for me..there is no judgement and no ego..so perhaps my ego is what gets in my way

Maybe we need setbacks like this so we understand within ourselves how bad do I really want this
This road I'm on is lonely to a degree but I do have the support of my family, my close friend, the community and @Gold Standard Labs which is what i feel is all i need on this journey

I fell down to 82.3kg which effected me cos I worked so hard to hit 85kg fasted and I was hitting 5 meals day more than the days I hit 4 meals, and I felt like a machine..but to be honest my ego was too big for my own good actually
So I needed to have a reality check I see
I wasn't sleeping much and wasn't entirely taking care of myself too
But it's a learning lesson and will make my health and sleep is a priority

But even though I know this, maybe I didn't really embrace that "most of the battle is just about getting the mind right"
My meditation practice has really helped me this past few weeks
Whatever is going on or whatever happens in life, I just need to remind myself I always have my breath
Some days besides my meditation practice, did I even take a full concious breath
But something has shifted in my mind and most of the day my mind is generally still which is a win to me
Maybe when I don't feel like this, is what causes me stress and the negative self-talk kicks-in and then it's not so great but if I just remind myself I always have my breath

I'm not trying to challenge anyone's belief system but the way I've constructed my belief system, is that I'm not my thoughts, rather I do see I'm an observer of them so it's a stoic principle which I believe im embodying over time, but I'm human so this isn't always the case
I'm in a good place now and I'm genuinely excited for what's to come and the man I'll become in the process too
I hope I do in one way or another help to spread a positive vibe in our community


Photo this morning is fasted, no pump, zero filter

Sorry to hear about your little bit of cold. Going a week while being sick is absolutely brutal. Sometimes though, it happens. @KoalaTea

 

[LevButlerov]

Cheers for the msg man..been great your knowledge and advice since I've been in the community so thanks

Thank u for your positive comments

Yeah I see where your coming from about the carbs and yes i do agree..I remember a while back a super heavy competitor told me carbs build muscle
But Im at a cross-road atm..grow and possibly have a distended stomach or not grow much but improve muscle thickness and density..cos I have a lot of room to grow for the cap and don't want to look small on stage next to someone who might have 10kg/22lbs on me
Perhaps it's rice that causes the stomach growth issues for me or I can try to add white potato to meals instead
I say this cos before my waist was growing just recently when I had rice in each meal as was up to 7-8 cups rice day
I'm noticing even classic guys have stomach growth issues when they aren't controlling their midsection..so is it a common thing in all bodybuiding categories?
What's your view on it pls?

Yes will sort bloods and look to do it soon..and also to monitor estro when I switch to mast or eq

I feel the log journal is helping me and hope it can also help other members in the community..I just need to be consistent and stay hungry during this next 8 months cos I know I need to add a lot of quality tissue

You’re right that carbs drive growth, but the distended look isn’t just from carbs, it’s usually from digestion and gut stress. 7-8 cups of rice a day can blow anyone up, swapping some for potato or other carb sources can make a big difference, it’s not the carbs themselves but how your gut handles them. Midsection control is everything, even big classic guys get wide if they let their stomach relax, so it’s not limited to open bodybuilding.

Focus on foods you digest clean, keep your ab work and vacuums in, and you can still push carbs without blowing the waist. Bloods and monitoring e2 when you add mast or eq is smart, that will keep you in control. The log is a good tool, it shows your progress and helps others learn from it too, so just stay consistent and you’ll put that quality size on without sacrificing the shape you want.

 

[KoalaTea]

You are looking fantastic, man. @KoalaTea I have a lot of respect for what you're doing here. The meditation, sounds fantastic.

Thats kind of u to write this..thank u man
Hope u r doing good btw

 

[KoalaTea]

@KoalaTea very nice work on this. i like the honest pic. once you get things peaking then you can add the filters

Cheers man Hope u r well

 

[KoalaTea]

Sorry to hear about your little bit of cold. Going a week while being sick is absolutely brutal. Sometimes though, it happens. @KoalaTea

All ok man but thanks for your msg
I'm 100% which is good and still feel strong and have a good level confidence within me so I do feel like taking 1 or 2 steps back has propelled me forward
All in all I'm grateful for the highs and lows cos it's all part of the journey of self-discovery to bring my best to the stage in 11.5 months time

 

[KoalaTea]

You’re right that carbs drive growth, but the distended look isn’t just from carbs, it’s usually from digestion and gut stress. 7-8 cups of rice a day can blow anyone up, swapping some for potato or other carb sources can make a big difference, it’s not the carbs themselves but how your gut handles them. Midsection control is everything, even big classic guys get wide if they let their stomach relax, so it’s not limited to open bodybuilding.

Focus on foods you digest clean, keep your ab work and vacuums in, and you can still push carbs without blowing the waist. Bloods and monitoring e2 when you add mast or eq is smart, that will keep you in control. The log is a good tool, it shows your progress and helps others learn from it too, so just stay consistent and you’ll put that quality size on without sacrificing the shape you want.

Thanks for taking the time to write this
Appreciate your insights u have shared and all makes sense
Digestion is a priority for me..ok will start to add-in organic dutch creme potato to some meals
Cheers for the "focus" part and yes it puts things into perspective
I'll keep going..thanks for the support

 

[LevButlerov]

Thanks for taking the time to write this
Appreciate your insights u have shared and all makes sense
Digestion is a priority for me..ok will start to add-in organic dutch creme potato to some meals
Cheers for the "focus" part and yes it puts things into perspective
I'll keep going..thanks for the support

Potatoes are a great add, easy on digestion and give you clean carbs to work with. Glad the perspective helped, keep it simple and consistent and you’ll keep moving forward.
EVO family support and love your way!

 

[ROIDDERS]

All ok man but thanks for your msg
I'm 100% which is good and still feel strong and have a good level confidence within me so I do feel like taking 1 or 2 steps back has propelled me forward
All in all I'm grateful for the highs and lows cos it's all part of the journey of self-discovery to bring my best to the stage in 11.5 months time

100% is good

 

[2Thick]

Thats kind of u to write this..thank u man
Hope u r doing good btw

yes more people need to tap into that

 

[Ulter]

Cheers man Hope u r well

yes all is well. its the anniversary of my exes death so i am coping

 

[KoalaTea]

yes all is well. its the anniversary of my exes death so i am coping

I understand u have been through a lot in life..sure hope u r ok man

 

[Ulter]

I understand u have been through a lot in life..sure hope u r ok man

yes i am doing good thanks to EVO family love

 

[LevButlerov]

I understand u have been through a lot in life..sure hope u r ok man

yes i am doing good thanks to EVO family love

positivity all around

 

[Ulter]

positivity all around

for sure! EVO family loves all

 

[KoalaTea]

Hey evo fam

Log Journal 6/10

Fasted weight: 85kg / 187lbs

I feel that things are starting to somewhat click into place. On a deeper level, I see bodybuilding is much more mental than physical at times
I'm in a good headspace and I feel this offseason is going good so far
I know it's all lighting but in the posing room at the gym on friday I was actually kind of happy with how I'm looking..of course never satisfied
I'll take some time out this week to do some posing and will post up pics

Had my 1 cheat meal for the month made by Mum which was amazing and adding in some avo for 2 meals was nice too


Diet
5/10

Meal 1
175g chicken mince (52g protein, 10g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut

Meal 2
6 eggs (33g protein, 27g fat)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 3
175g chicken mince (52g protein, 10g fat)
1/2 avocado (6g carbs, 11g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut

Meal 4
280g lamb (70g protein, 28g fat)
1.5 cups potato (50g carbs, 3g protein)
0.3 cup pumpkin + green beans
1.5tbsp duck fat (22g fat)

Meal 5
200g beef mince 90/10 (60g protein, 20g fat)
3 cups rice (150g carbs, 12g protein)
1/2 avocado (6g carbs, 11g fat)
1tbsp sauerkraut

Carbs 242 = 968
Protein 270 = 1080
Fat 154 = 1386
Calories = 3434


Training
For past week
Still same 2-3 warm-up sets, then 1 top set
I tried to really focus on the stretch, muscle contraction and trying to keep the muscle under tension for the entire set

Hit a new high for bench first time in my life

Chest + Delts:
Flat bench barbell: 115kg - 2
Flat dumbbell press: 35kg - 16

s/s Incline dumbbell press: 27.5kg - 17
Incline dumbbell fly: 15kg - 10

s/s Dumbbell upright row: 15kg - 16
Dumbbell side laterall: 12.5kg - 15

t/s Cable face pulls: 38kg - 14
Cable front raise (hammer grip): 6kg - 16
Shrugs: 50kg - 20

Legs:
Squat (safety bar): 100kg - 15
Adductor machine: 43kg - 14
Leg press: 200kg - 12
Calf press: 140kg - 14


Cardio
Still same, 3 hiit sessions week on bike for heart health

Supps
Still same, but am also having a health tonic drink eod of turmeric and ginger

Digestion
Has been good actually and I'm finding drinking more water and coconut water during the day has made a difference

Gear
Still same
Test e 450mg
Primo 180mg
Gh 3iu (3 x week pre-bed training nights)
600mg inj. l-carnitine (3 x week pre-w/o)

I'm contemplating upping the test to 525 but might do so in 2 weeks and from there I want to up to 600 after some time
But strength and recovery is still good though
I also want to slowly build up the gh to hit 8iu (3 x week pre-bed)


Reflections
Was watching a podcast.. an open olympia competitor was talking about how during the prep at times he was only eating 3-4 meals a day and he is 2 weeks out and he's going out to a restaurant for a social occasion. In life he describes it as we can only have 1 (bodybuilding lifestyle like a monk) or the other (normal life), but we can actually have both
So it did hit home but I'm not taking this as me being lazy from now on and I'm aware he has built his mass and is a freak, but just helps put things into perspective
I'm not gonna stress on the small things and I will try to enjoy life more even though my priority is gaining mass in this offseason
I feel I'm ok and I'm learning to breathe more if things don't fall into place the way I want them to cos I only have control over myself and nothing else
I'm understanding if I get enough quality sleep, listen to my body and take care of my mind then I'm going to be ok
My meditation practice is 2 x in the morning now and 1 x at night so it's helping
I feel my goal of hitting a solid 90-91kg by the end of this offseason in end of may is possible, I just need to believe I can and continue with my consistency of what I need to do each and every day
I know I can do this and this path of self-discovery can be confronting at times and really tests my mental attitude but I feel I'm in a good place and week by week I'm progressing which is a healthy-addictive feeling which I'm enjoying

Pic is from this morning..fasted, no pump and zero filter

I do still feel we are just getting started

 

[LevButlerov]

Hey evo fam

Log Journal 6/10

Fasted weight: 85kg / 187lbs

I feel that things are starting to somewhat click into place. On a deeper level, I see bodybuilding is much more mental than physical at times
I'm in a good headspace and I feel this offseason is going good so far
I know it's all lighting but in the posing room at the gym on friday I was actually kind of happy with how I'm looking..of course never satisfied
I'll take some time out this week to do some posing and will post up pics

Had my 1 cheat meal for the month made by Mum which was amazing and adding in some avo for 2 meals was nice too


Diet
5/10

Meal 1
175g chicken mince (52g protein, 10g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut

Meal 2
6 eggs (33g protein, 27g fat)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 3
175g chicken mince (52g protein, 10g fat)
1/2 avocado (6g carbs, 11g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut

Meal 4
280g lamb (70g protein, 28g fat)
1.5 cups potato (50g carbs, 3g protein)
0.3 cup pumpkin + green beans
1.5tbsp duck fat (22g fat)

Meal 5
200g beef mince 90/10 (60g protein, 20g fat)
3 cups rice (150g carbs, 12g protein)
1/2 avocado (6g carbs, 11g fat)
1tbsp sauerkraut

Carbs 242 = 968
Protein 270 = 1080
Fat 154 = 1386
Calories = 3434


Training
For past week
Still same 2-3 warm-up sets, then 1 top set
I tried to really focus on the stretch, muscle contraction and trying to keep the muscle under tension for the entire set

Hit a new high for bench first time in my life

Chest + Delts:
Flat bench barbell: 115kg - 2
Flat dumbbell press: 35kg - 16

s/s Incline dumbbell press: 27.5kg - 17
Incline dumbbell fly: 15kg - 10

s/s Dumbbell upright row: 15kg - 16
Dumbbell side laterall: 12.5kg - 15

t/s Cable face pulls: 38kg - 14
Cable front raise (hammer grip): 6kg - 16
Shrugs: 50kg - 20

Legs:
Squat (safety bar): 100kg - 15
Adductor machine: 43kg - 14
Leg press: 200kg - 12
Calf press: 140kg - 14


Cardio
Still same, 3 hiit sessions week on bike for heart health

Supps
Still same, but am also having a health tonic drink eod of turmeric and ginger

Digestion
Has been good actually and I'm finding drinking more water and coconut water during the day has made a difference

Gear
Still same
Test e 450mg
Primo 180mg
Gh 3iu (3 x week pre-bed training nights)
600mg inj. l-carnitine (3 x week pre-w/o)

I'm contemplating upping the test to 525 but might do so in 2 weeks and from there I want to up to 600 after some time
But strength and recovery is still good though
I also want to slowly build up the gh to hit 8iu (3 x week pre-bed)


Reflections
Was watching a podcast.. an open olympia competitor was talking about how during the prep at times he was only eating 3-4 meals a day and he is 2 weeks out and he's going out to a restaurant for a social occasion. In life he describes it as we can only have 1 (bodybuilding lifestyle like a monk) or the other (normal life), but we can actually have both
So it did hit home but I'm not taking this as me being lazy from now on and I'm aware he has built his mass and is a freak, but just helps put things into perspective
I'm not gonna stress on the small things and I will try to enjoy life more even though my priority is gaining mass in this offseason
I feel I'm ok and I'm learning to breathe more if things don't fall into place the way I want them to cos I only have control over myself and nothing else
I'm understanding if I get enough quality sleep, listen to my body and take care of my mind then I'm going to be ok
My meditation practice is 2 x in the morning now and 1 x at night so it's helping
I feel my goal of hitting a solid 90-91kg by the end of this offseason in end of may is possible, I just need to believe I can and continue with my consistency of what I need to do each and every day
I know I can do this and this path of self-discovery can be confronting at times and really tests my mental attitude but I feel I'm in a good place and week by week I'm progressing which is a healthy-addictive feeling which I'm enjoying

Pic is from this morning..fasted, no pump and zero filter

I do still feel we are just getting started

Bench at 115 kg for 2 is a good sign that the top end strength is climbing, hold that until you get 4 then raise load. Keep the single top set style but make sure warm ups ramp cleanly and aim for 10 to 12 total working sets per muscle per week.

Macros at 270p 242c 154f are solid for an offseason push but fats can come down to 120 g to make space for another 50 to 70 g carbs around training for better recovery.

 

[KoalaTea]

Bench at 115 kg for 2 is a good sign that the top end strength is climbing, hold that until you get 4 then raise load. Keep the single top set style but make sure warm ups ramp cleanly and aim for 10 to 12 total working sets per muscle per week.

Macros at 270p 242c 154f are solid for an offseason push but fats can come down to 120 g to make space for another 50 to 70 g carbs around training for better recovery.

Thanks for feedback as always mate
Yes will most def take onboard your advice and I agree

Ok makes sense about macros and something I can make a better concious effort to try to hit over the coming weeks

 

[LevButlerov]

Thanks for feedback as always mate
Yes will most def take onboard your advice and I agree

Ok makes sense about macros and something I can make a better concious effort to try to hit over the coming weeks

Mod the fats up the protein, will balance things out.

 

[MarshMonsta]

Hey evo fam

Log Journal 6/10

Fasted weight: 85kg / 187lbs

I feel that things are starting to somewhat click into place. On a deeper level, I see bodybuilding is much more mental than physical at times
I'm in a good headspace and I feel this offseason is going good so far
I know it's all lighting but in the posing room at the gym on friday I was actually kind of happy with how I'm looking..of course never satisfied
I'll take some time out this week to do some posing and will post up pics

Had my 1 cheat meal for the month made by Mum which was amazing and adding in some avo for 2 meals was nice too


Diet
5/10

Meal 1
175g chicken mince (52g protein, 10g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut

Meal 2
6 eggs (33g protein, 27g fat)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 3
175g chicken mince (52g protein, 10g fat)
1/2 avocado (6g carbs, 11g fat)
1tbsp honey (15g carbs)
1tbsp sauerkraut

Meal 4
280g lamb (70g protein, 28g fat)
1.5 cups potato (50g carbs, 3g protein)
0.3 cup pumpkin + green beans
1.5tbsp duck fat (22g fat)

Meal 5
200g beef mince 90/10 (60g protein, 20g fat)
3 cups rice (150g carbs, 12g protein)
1/2 avocado (6g carbs, 11g fat)
1tbsp sauerkraut

Carbs 242 = 968
Protein 270 = 1080
Fat 154 = 1386
Calories = 3434


Training
For past week
Still same 2-3 warm-up sets, then 1 top set
I tried to really focus on the stretch, muscle contraction and trying to keep the muscle under tension for the entire set

Hit a new high for bench first time in my life

Chest + Delts:
Flat bench barbell: 115kg - 2
Flat dumbbell press: 35kg - 16

s/s Incline dumbbell press: 27.5kg - 17
Incline dumbbell fly: 15kg - 10

s/s Dumbbell upright row: 15kg - 16
Dumbbell side laterall: 12.5kg - 15

t/s Cable face pulls: 38kg - 14
Cable front raise (hammer grip): 6kg - 16
Shrugs: 50kg - 20

Legs:
Squat (safety bar): 100kg - 15
Adductor machine: 43kg - 14
Leg press: 200kg - 12
Calf press: 140kg - 14


Cardio
Still same, 3 hiit sessions week on bike for heart health

Supps
Still same, but am also having a health tonic drink eod of turmeric and ginger

Digestion
Has been good actually and I'm finding drinking more water and coconut water during the day has made a difference

Gear
Still same
Test e 450mg
Primo 180mg
Gh 3iu (3 x week pre-bed training nights)
600mg inj. l-carnitine (3 x week pre-w/o)

I'm contemplating upping the test to 525 but might do so in 2 weeks and from there I want to up to 600 after some time
But strength and recovery is still good though
I also want to slowly build up the gh to hit 8iu (3 x week pre-bed)


Reflections
Was watching a podcast.. an open olympia competitor was talking about how during the prep at times he was only eating 3-4 meals a day and he is 2 weeks out and he's going out to a restaurant for a social occasion. In life he describes it as we can only have 1 (bodybuilding lifestyle like a monk) or the other (normal life), but we can actually have both
So it did hit home but I'm not taking this as me being lazy from now on and I'm aware he has built his mass and is a freak, but just helps put things into perspective
I'm not gonna stress on the small things and I will try to enjoy life more even though my priority is gaining mass in this offseason
I feel I'm ok and I'm learning to breathe more if things don't fall into place the way I want them to cos I only have control over myself and nothing else
I'm understanding if I get enough quality sleep, listen to my body and take care of my mind then I'm going to be ok
My meditation practice is 2 x in the morning now and 1 x at night so it's helping
I feel my goal of hitting a solid 90-91kg by the end of this offseason in end of may is possible, I just need to believe I can and continue with my consistency of what I need to do each and every day
I know I can do this and this path of self-discovery can be confronting at times and really tests my mental attitude but I feel I'm in a good place and week by week I'm progressing which is a healthy-addictive feeling which I'm enjoying

Pic is from this morning..fasted, no pump and zero filter

I do still feel we are just getting started

Physic and log looking on point my brother also good to see the strong mental state your in which will help you to reach your goals,meditation is very important also keep up the great work

 

[KoalaTea]

Mod the fats up the protein, will balance things out.

Ok cool cheers for your guidance

 

[KoalaTea]

Physic and log looking on point my brother also good to see the strong mental state your in which will help you to reach your goals,meditation is very important also keep up the great work

Thanks bro I do appreciate the positive msg
I thought once upon a time meditation was strange or some hippie nonsense..now I feel strange if I dont do it for a day or so
Hope all is going good with your goals too btw

 

[LevButlerov]

Ok cool cheers for your guidance

Hope you feel the change as you try

 

[Seventieschild]

Excellent start bro,keen to follow and support your journey.

 

[MarshMonsta]

Thanks bro I do appreciate the positive msg
I thought once upon a time meditation was strange or some hippie nonsense..now I feel strange if I dont do it for a day or so
Hope all is going good with your goals too btw

Anytime bro I luv this log so far its well put together and progression is inevitable,i used to think the same about meditation then I went to a Buddhist monastery in Toowoomba,Queensland called 'pureland' where i studied and meditated with the monks for 4 months it changed my outlook on life and I came back to the gym after many years off,morning gratitude mediation and pray to what ever you believe in at night will keep your mind strong and on purpose....lets go

 

[KoalaTea]

Excellent start bro,keen to follow and support your journey.

Cheers bro
Cool to connect and appreciate u dropping the positive msg

 

[KoalaTea]

Anytime bro I luv this log so far its well put together and progression is inevitable,i used to think the same about meditation then I went to a Buddhist monastery in Toowoomba,Queensland called 'pureland' where i studied and meditated with the monks for 4 months it changed my outlook on life and I came back to the gym after many years off,morning gratitude mediation and pray to what ever you believe in at night will keep your mind strong and on purpose....lets go

Thanks bro really nice of u to write that
Pureland sounds magical
What a journey of self-discovery and growth that would of been and still would be
I want to do something similar actually if I can next year after I compete
Thanks for sharing what's in your head and very cool too
Yeah let's go

 

[LevButlerov]

Cheers bro
Cool to connect and appreciate u dropping the positive msg

A lot of EVO family positive vibes

 

[MarshMonsta]

Thanks bro really nice of u to write that
Pureland sounds magical
What a journey of self-discovery and growth that would of been and still would be
I want to do something similar actually if I can next year after I compete
Thanks for sharing what's in your head and very cool too
Yeah let's go

Anytime bro this is going to be a winning log for you,and as for the journey part you began when you first thought of it and accepted lol you are well underway,stay focused

 

[LevButlerov]

Anytime bro this is going to be a winning log for you,and as for the journey part you began when you first thought of it and accepted lol you are well underway,stay focused

@KoalaTea should update us more

 

[KoalaTea]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

 

[Seventieschild]

Good to see you're pushing through bro, excellent diet imo, training good.get there mate.

 

[bss]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

Some good improvements already! Just keep pushing bro, focus on the journey.

 

[MarshMonsta]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

Sometimes a mental break is a good thing my bro,food and training all looking on point

 

[LevButlerov]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

Good to see you back no matter the situation you have to take control and push hard!
bodybuilding is all a mental game, you have to win it

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[Mobster]

'Life' will always happen. Get shit done

 

[GSL REP]

Amazing work @KoalaTea life always gets in the way but coming back stronger is what we do.
Amazing log so far

 

[stevesmi]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

@KoalaTea Nice to see you back posting man. Sometimes yeah things do happen in life. Life is definitely full of ups and downs but it's always good to see a familiar face come back.

 

[2Thick]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

You are looking solid in your picture for sure. Stomach definitely looks flat. Good to see you just looking Zen without any type of pump or anything. @KoalaTea

 

[ceo]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

bros even while cold your vascularity strong @KoalaTea You got veins popping out all over the place even in your traps. That's pretty cool stuff.

 

[ROIDDERS]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

@KoalaTea big welcome back to the evo family! its great to see you on here. i love to see that you haven't lost your mojo

 

[Ulter]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

EVO family believes in you! I'm so glad to see you back posting. I like your cycle as well. 450 mg of testosterone is definitely the sweet spot. @KoalaTea

 

[RoySimpson]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

@KoalaTea log is looking on point! Food is looking on point!

 

[Pigsy]

Foods making me hungry

 

[Seventieschild]

Foods making me hungry

Eat bro,eat

 

[KoalaTea]

Good to see you're pushing through bro, excellent diet imo, training good.get there mate.

Thanks bro for your msg I appreciate u dropping by

 

[KoalaTea]

Some good improvements already! Just keep pushing bro, focus on the journey.

Cheers bro that's nice of u to write that
Yeah I see all about the journey

 

[KoalaTea]

Sometimes a mental break is a good thing my bro,food and training all looking on point

Thanks bro yeah I guess it can be but I do see consistency is vital and just gotta keep chipping away
Ur log is looking solid too

 

[KoalaTea]

Good to see you back no matter the situation you have to take control and push hard!
bodybuilding is all a mental game, you have to win it

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

I appreciate the msg as always and your support from day 1
Yes I agree I'm only in control of myself and thanks for dropping your wisdom
I'll start to have a listen when I go for a bush walk over the weekend..cheers for the link

 

[KoalaTea]

'Life' will always happen. Get shit done

100% mate..couldn't agree more
Thanks for your no bs approach and keeping it real as u do

 

[KoalaTea]

Amazing work @KoalaTea life always gets in the way but coming back stronger is what we do.
Amazing log so far

Hi
Thanks for the msg and the dope vibes..cool to connect btw

 

[KoalaTea]

@KoalaTea Nice to see you back posting man. Sometimes yeah things do happen in life. Life is definitely full of ups and downs but it's always good to see a familiar face come back.

Thanks a lot man for this
Yes life sure is but I'm finding as time goes by I'm getting stronger and I'm enjoying the process of life regardless of the setbacks cos I know im in a good place atm
Hope u doing good btw too

 

[KoalaTea]

You are looking solid in your picture for sure. Stomach definitely looks flat. Good to see you just looking Zen without any type of pump or anything. @KoalaTea

That's a nice thing to write..thanks mate
Kind of lost for words actually
Appreciate this
What an amazing community we have and ppl like u make it a gr8 place that's for sure

 

[stevesmi]

Thanks a lot man for this
Yes life sure is but I'm finding as time goes by I'm getting stronger and I'm enjoying the process of life regardless of the setbacks cos I know im in a good place atm
Hope u doing good btw too

i can't complain man thanks. like you said ups and downs!

 

[KoalaTea]

bros even while cold your vascularity strong @KoalaTea You got veins popping out all over the place even in your traps. That's pretty cool stuff.

Cheers bro for the nice words
We are just getting started..I hope come stage time it gets real gnarly and I want to to do the evo fam proud
I've found the perfect 60 sec posing routine song too..its like an instrumental but sounds good and ppl in the crowd when it's being performed are crying and I get goosebumps listening to it
Hope life is treating u good bro

 

[KoalaTea]

@KoalaTea big welcome back to the evo family! its great to see you on here. i love to see that you haven't lost your mojo

Thanks mate for the nice words I don't take it for granted
I feel lucky to be here

 

[KoalaTea]

Foods making me hungry

I like your food posts too of all the types of food..makes my mouth water looking at it the other day

 

[ceo]

Cheers bro for the nice words
We are just getting started..I hope come stage time it gets real gnarly and I want to to do the evo fam proud
I've found the perfect 60 sec posing routine song too..its like an instrumental but sounds good and ppl in the crowd when it's being performed are crying and I get goosebumps listening to it
Hope life is treating u good bro

bros hell yeah you pumping the iron !

 

[ROIDDERS]

Thanks mate for the nice words I don't take it for granted
I feel lucky to be here

For sure. Man, I don't know where I would be without Evo myself.

 

[2Thick]

That's a nice thing to write..thanks mate
Kind of lost for words actually
Appreciate this
What an amazing community we have and ppl like u make it a gr8 place that's for sure

EVO family love

 

[ballin2504]

Log Journal 22/10

Fasted weight: 84kg / 185lbs

Hey guys
I understand its been about 2.5 weeks since I had a journal entry
Zero excuse from my side
Had some things come up in life but that's what it is, it's life
Watched a podcast and there was a part in it about why do things come up in prep (im in offseason so it's a prep to gain mass before show prep)
But we think "life" only comes up when we are trying to progress or get to a new level but it's not the case..life will happen regardless of what we are trying to do or achieve
I'm ok now though
My thing is when I go through something, it knocks me for 6 where I don't really eat or train..so it's like 1 or 2 steps forward and 1 step back but I'll get there and still have a decent amount of time before show prep
I'm one of those ppl who does tend to grow into shows but I understand the real mass in legs and back comes up in offseason and not in prep as it will show the flaws on stage
I'm just being real with u guys but I tell ya the amount of times I want to throw in the towel, but I know it's a new day tomorrow and everything is gonna be ok


Diet
Training day
21/10

Meal 1
6 eggs (38g protein, 30g fat)
2.5cups white potato (85g carbs, 6g protein)
1tbsp duck fat (15g fat)
1tbsp sauerkraut

Meal 2
200g chicken breast mince (56g protein, 8g fat)
1.5cups rice (75g carbs, 6g protein)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut
2cups blueberry/raspberry/watermelon

Meal 3
200g chicken breast mince (56g protein, 8g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups rice (100g carbs, 8g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup rice (50g carbs, 4g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7.5g fat)

Protein = 286 (1.5 x bodyweight lbs)
Carbs = 370
Fat = 107
Total = 3587 (19 x bodyweight lbs)


Training
I still do try to do as heavy as possible for compound lift at beginning of workout then I go into bodybuilding
I'm trying to let go of the idea that weight is important during the workouts after compound lift
Stretch, squeeze, control negative, deep focus on every rep is where my mind is
If only I had zero ego but I'm learning to let go of it in the gym

Back + Arms:
Deadlift (LH underhand grip): 200kg - 3

Pullover: 40kg - 18

s/s Barbell rows(underhnd grip) : 70kg - 18
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 22
Dumbbell curl: 7.5kg - 18
Wrist curls dumbbell: 15kg - 16


Cardio
Have changed to eod morning fasted to get resting heart rate under control
Hiit on bike, 3 rounds - 2.5mins slow, 45secs flat out, repeat


Supps
Still same

Digestion
Been generally good and I'm starting to find myself hungry at times in between meals so metabolism is good and I don't really have any bloat which is good and never feels like I'm force-feeding


Gear
450 test
180 primo
720 inj. l-carnitine (pre)
(Have dropped gh for past week cos I feel its effecting my resting heart rate..will get it under control for next 3 weeks of consistent hiit cardio before I add gh back in again)


Reflections
I'm almost not sure what to put down and don't even know if half the time it all makes sense
But perhaps just journaling what comes out, naturally is good for the mind
I have forgotten at times that I have my breath to keep calm
Sometimes I do want to give up but then I remember I do love this..its sort of a real mental game bodybuilding for me
I have a long way to go still..its not daunting but I know I need to take full responsibility for myself..im only in control of me
Perhaps I need to make sure I get back to my mediation practice and try to breathe more cos at times I find it hard to keep my cool when "life" happens but I also know I need to remind myself how important gratitude is and not to take for granted all that I have in my life and the opportunities I have to develop myself and be a stronger man in my mind, body and spirit

Pic this morning fasted, no pump & no filter

@KoalaTea I like the reflection to see how you’re feeling man. I think a lot of us would benefit from writing it out like this

 

[LevButlerov]

I appreciate the msg as always and your support from day 1
Yes I agree I'm only in control of myself and thanks for dropping your wisdom
I'll start to have a listen when I go for a bush walk over the weekend..cheers for the link

Happy to support you EVO family love!

 

[MarshMonsta]

Thanks bro yeah I guess it can be but I do see consistency is vital and just gotta keep chipping away
Ur log is looking solid too

Now ya talking consistency and chipping away is exactly what needs to be done to progress in this game,lets fucking get it @KoalaTea a new week is ahead and its time to step these logs up

 

[KoalaTea]

EVO family believes in you! I'm so glad to see you back posting. I like your cycle as well. 450 mg of testosterone is definitely the sweet spot. @KoalaTea

Always good hearing from u and hope u r doing well too man
Thanks for this btw

 

[KoalaTea]

@KoalaTea log is looking on point! Food is looking on point!

Thanks mate for your words
Hope ur mma is going good and the journey is enjoyable

 

[KoalaTea]

@KoalaTea I like the reflection to see how you’re feeling man. I think a lot of us would benefit from writing it out like this

Thanks man
Might not always make sense but I try my best to show the real me..maybe it might help someone too

 

[Ulter]

Always good hearing from u and hope u r doing well too man
Thanks for this btw

I'm doing good! its sunday morning here

 

[KoalaTea]

Log Journal 10/10

Fasted weight: 82.3kg / 181lbs

Hi guys

I understand its been a little while since my last post, there is no excuse, I just need to make it a habit of this log journal and I still need to learn to block out all distractions and things that don't serve me, so I can focus on my goal

Since I've had a break from gh, sleep quality hasn't been the best, appetite gone down a bit, strength has gone down and the overall fullness of my physique has gone down..so these are the positives I don't have atm, so gh is definitely necessary for bodybuilding I believe

The only 2 negatives about gh I've found is it grows my waists and I have quite a bit of distension from this..and also resting heart rate has elevated quite a bit while on gh but I'm all fine atm
If I wasn't competing I wouldn't care really about my waistline, but one of my strengths I believe will be the v-taper and aesthetic look I'm trying to sculpt for the stage

I've swapped out for the time being rice for white potatoes as carb source and will reintroduce rice again in near future, to see how that goes for my waist too

Also changing up morning cardio routine to hopefully keep my waist in check and for heart health too and will look to add gh back in I believe in 2-3 weeks time


Diet
9/10

Meal 1
8 eggs (50g protein, 40g fat)
1cup white potato (34g carbs, 2g protein)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 2
400g chicken breast mince (112g protein, 16g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut
2cups blueberry/strawberry

Meal 3
200g beef mince 90/10 (60g protein, 20g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups white potato (72g carbs, 4g protein)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup white potato (34g carbs, 2g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7g fat)

Protein = 342g (1.8 x bodyweight lbs)
Carbs = 245g
Fat = 127g
Total = 3491 (19 x bodyweight lbs)


Training
Strength has gone down a bit, but I also feel by dropping the weight it's made me be super focused on the negative of th le rep and stretch a lot more at the bottom..so I see it as a win even though mentally I've had to adjust as well to strength

Chest
Flat bench barbell: 110kg - 3
Flat dumbbell press: 30kg - 19

s/s Incline dumbbell press: 27.5kg - 15
Incline dumbbell fly: 10kg -

s/s Dumbbell upright row: 15kg - 15
Dumbbell side laterall: 12.5kg - 15

s/s Cable face pulls: 38kg - 15
Shrugs: 50kg - 15

Legs
Squat: 100kg - 15
Adductor machine: 36kg - 12
Leg press: 160kg - 20
Calf press: 120kg - 20

Back + Arms
Deadlift (LH underhand grip): 190kg - 2
Pullover: 40kg - 16

s/s Barbell rows(underhnd grip) : 70kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 20
Dumbbell curl: 10kg - 10
Wrist curls dumbbell: 15kg - 12


Cardio
EOD walking to gym for HIIT (30mins return walk)
HIIT on bike
2mins slow, 45secs flat out
x 4 rounds

Supps
Still same as before

Digestion
Has been good, i feel its on point
Just don't have the best appetite atm but I'm sure it's just a phase and part of the journey

Gear
Dropped a bit down as my approach will stay like this for next 2-3 weeks and when I add-in GH again will look at upping the test and add-in mast

300mg test e
120mg primo
600mg inj. l-carnitine (pre-workout and pre-cardio)


Reflections
I feel atm the gym has been my happy place more than ever..what would I do without the gym, I really don't know
Have been super focused on my goal still, but when unfortunate events have come up for me in my personal life, I sometimes don't know how I can keep going with this but somehow when I lay down and wake up the next day, I try to just keep going
I have about 6.5 months left in offseason, so I need to not try to get the most out of each day
I do feel very fortunate for all that I have, even though "life" happens, I do enjoy this bodybuilding journey and couldnt picture my life without it tbh
Trying not to look too far ahead, just taking it one day at a time is the best I can do
Still alot of work to be done and I'm still hungry to be the best I can be on the stage and then set a new goal i guess..I do like to have something to aim for, something to achieve and work towards..I like it because it gives me a healthy disconnect from "life" and in the process I believe I'm bettering myself as a man which means a lot to me and perhaps I can inspire people along the way

Pic is taken yesterday fasted, zero pump & zero filter

 

[Pigsy]

Log Journal 10/10

Fasted weight: 82.3kg / 181lbs

Hi guys

I understand its been a little while since my last post, there is no excuse, I just need to make it a habit of this log journal and I still need to learn to block out all distractions and things that don't serve me, so I can focus on my goal

Since I've had a break from gh, sleep quality hasn't been the best, appetite gone down a bit, strength has gone down and the overall fullness of my physique has gone down..so these are the positives I don't have atm, so gh is definitely necessary for bodybuilding I believe

The only 2 negatives about gh I've found is it grows my waists and I have quite a bit of distension from this..and also resting heart rate has elevated quite a bit while on gh but I'm all fine atm
If I wasn't competing I wouldn't care really about my waistline, but one of my strengths I believe will be the v-taper and aesthetic look I'm trying to sculpt for the stage

I've swapped out for the time being rice for white potatoes as carb source and will reintroduce rice again in near future, to see how that goes for my waist too

Also changing up morning cardio routine to hopefully keep my waist in check and for heart health too and will look to add gh back in I believe in 2-3 weeks time


Diet
9/10

Meal 1
8 eggs (50g protein, 40g fat)
1cup white potato (34g carbs, 2g protein)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 2
400g chicken breast mince (112g protein, 16g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut
2cups blueberry/strawberry

Meal 3
200g beef mince 90/10 (60g protein, 20g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups white potato (72g carbs, 4g protein)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup white potato (34g carbs, 2g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7g fat)

Protein = 342g (1.8 x bodyweight lbs)
Carbs = 245g
Fat = 127g
Total = 3491 (19 x bodyweight lbs)


Training
Strength has gone down a bit, but I also feel by dropping the weight it's made me be super focused on the negative of th le rep and stretch a lot more at the bottom..so I see it as a win even though mentally I've had to adjust as well to strength

Chest
Flat bench barbell: 110kg - 3
Flat dumbbell press: 30kg - 19

s/s Incline dumbbell press: 27.5kg - 15
Incline dumbbell fly: 10kg -

s/s Dumbbell upright row: 15kg - 15
Dumbbell side laterall: 12.5kg - 15

s/s Cable face pulls: 38kg - 15
Shrugs: 50kg - 15

Legs
Squat: 100kg - 15
Adductor machine: 36kg - 12
Leg press: 160kg - 20
Calf press: 120kg - 20

Back + Arms
Deadlift (LH underhand grip): 190kg - 2
Pullover: 40kg - 16

s/s Barbell rows(underhnd grip) : 70kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 20
Dumbbell curl: 10kg - 10
Wrist curls dumbbell: 15kg - 12


Cardio
EOD walking to gym for HIIT (30mins return walk)
HIIT on bike
2mins slow, 45secs flat out
x 4 rounds

Supps
Still same as before

Digestion
Has been good, i feel its on point
Just don't have the best appetite atm but I'm sure it's just a phase and part of the journey

Gear
Dropped a bit down as my approach will stay like this for next 2-3 weeks and when I add-in GH again will look at upping the test and add-in mast

300mg test e
120mg primo
600mg inj. l-carnitine (pre-workout and pre-cardio)


Reflections
I feel atm the gym has been my happy place more than ever..what would I do without the gym, I really don't know
Have been super focused on my goal still, but when unfortunate events have come up for me in my personal life, I sometimes don't know how I can keep going with this but somehow when I lay down and wake up the next day, I try to just keep going
I have about 6.5 months left in offseason, so I need to not try to get the most out of each day
I do feel very fortunate for all that I have, even though "life" happens, I do enjoy this bodybuilding journey and couldnt picture my life without it tbh
Trying not to look too far ahead, just taking it one day at a time is the best I can do
Still alot of work to be done and I'm still hungry to be the best I can be on the stage and then set a new goal i guess..I do like to have something to aim for, something to achieve and work towards..I like it because it gives me a healthy disconnect from "life" and in the process I believe I'm bettering myself as a man which means a lot to me and perhaps I can inspire people along the way

Pic is taken yesterday fasted, zero pump & zero filter

Looking tight brother

 

[LevButlerov]

Log Journal 10/10

Fasted weight: 82.3kg / 181lbs

Hi guys

I understand its been a little while since my last post, there is no excuse, I just need to make it a habit of this log journal and I still need to learn to block out all distractions and things that don't serve me, so I can focus on my goal

Since I've had a break from gh, sleep quality hasn't been the best, appetite gone down a bit, strength has gone down and the overall fullness of my physique has gone down..so these are the positives I don't have atm, so gh is definitely necessary for bodybuilding I believe

The only 2 negatives about gh I've found is it grows my waists and I have quite a bit of distension from this..and also resting heart rate has elevated quite a bit while on gh but I'm all fine atm
If I wasn't competing I wouldn't care really about my waistline, but one of my strengths I believe will be the v-taper and aesthetic look I'm trying to sculpt for the stage

I've swapped out for the time being rice for white potatoes as carb source and will reintroduce rice again in near future, to see how that goes for my waist too

Also changing up morning cardio routine to hopefully keep my waist in check and for heart health too and will look to add gh back in I believe in 2-3 weeks time


Diet
9/10

Meal 1
8 eggs (50g protein, 40g fat)
1cup white potato (34g carbs, 2g protein)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 2
400g chicken breast mince (112g protein, 16g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut
2cups blueberry/strawberry

Meal 3
200g beef mince 90/10 (60g protein, 20g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups white potato (72g carbs, 4g protein)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup white potato (34g carbs, 2g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7g fat)

Protein = 342g (1.8 x bodyweight lbs)
Carbs = 245g
Fat = 127g
Total = 3491 (19 x bodyweight lbs)


Training
Strength has gone down a bit, but I also feel by dropping the weight it's made me be super focused on the negative of th le rep and stretch a lot more at the bottom..so I see it as a win even though mentally I've had to adjust as well to strength

Chest
Flat bench barbell: 110kg - 3
Flat dumbbell press: 30kg - 19

s/s Incline dumbbell press: 27.5kg - 15
Incline dumbbell fly: 10kg -

s/s Dumbbell upright row: 15kg - 15
Dumbbell side laterall: 12.5kg - 15

s/s Cable face pulls: 38kg - 15
Shrugs: 50kg - 15

Legs
Squat: 100kg - 15
Adductor machine: 36kg - 12
Leg press: 160kg - 20
Calf press: 120kg - 20

Back + Arms
Deadlift (LH underhand grip): 190kg - 2
Pullover: 40kg - 16

s/s Barbell rows(underhnd grip) : 70kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 20
Dumbbell curl: 10kg - 10
Wrist curls dumbbell: 15kg - 12


Cardio
EOD walking to gym for HIIT (30mins return walk)
HIIT on bike
2mins slow, 45secs flat out
x 4 rounds

Supps
Still same as before

Digestion
Has been good, i feel its on point
Just don't have the best appetite atm but I'm sure it's just a phase and part of the journey

Gear
Dropped a bit down as my approach will stay like this for next 2-3 weeks and when I add-in GH again will look at upping the test and add-in mast

300mg test e
120mg primo
600mg inj. l-carnitine (pre-workout and pre-cardio)


Reflections
I feel atm the gym has been my happy place more than ever..what would I do without the gym, I really don't know
Have been super focused on my goal still, but when unfortunate events have come up for me in my personal life, I sometimes don't know how I can keep going with this but somehow when I lay down and wake up the next day, I try to just keep going
I have about 6.5 months left in offseason, so I need to not try to get the most out of each day
I do feel very fortunate for all that I have, even though "life" happens, I do enjoy this bodybuilding journey and couldnt picture my life without it tbh
Trying not to look too far ahead, just taking it one day at a time is the best I can do
Still alot of work to be done and I'm still hungry to be the best I can be on the stage and then set a new goal i guess..I do like to have something to aim for, something to achieve and work towards..I like it because it gives me a healthy disconnect from "life" and in the process I believe I'm bettering myself as a man which means a lot to me and perhaps I can inspire people along the way

Pic is taken yesterday fasted, zero pump & zero filter

You look good in the pic, wide shoulders and leaner overall, shape tightening up well. @KoalaTea full on clean look.

342g protein is perfect on macros
and strong work 190kg deads and 110kg bench are real progress even while backing off GH, impressive

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

@toddthelineman @Madmax46

 

[Allupfromhere]

Log Journal 10/10

Fasted weight: 82.3kg / 181lbs

Hi guys

I understand its been a little while since my last post, there is no excuse, I just need to make it a habit of this log journal and I still need to learn to block out all distractions and things that don't serve me, so I can focus on my goal

Since I've had a break from gh, sleep quality hasn't been the best, appetite gone down a bit, strength has gone down and the overall fullness of my physique has gone down..so these are the positives I don't have atm, so gh is definitely necessary for bodybuilding I believe

The only 2 negatives about gh I've found is it grows my waists and I have quite a bit of distension from this..and also resting heart rate has elevated quite a bit while on gh but I'm all fine atm
If I wasn't competing I wouldn't care really about my waistline, but one of my strengths I believe will be the v-taper and aesthetic look I'm trying to sculpt for the stage

I've swapped out for the time being rice for white potatoes as carb source and will reintroduce rice again in near future, to see how that goes for my waist too

Also changing up morning cardio routine to hopefully keep my waist in check and for heart health too and will look to add gh back in I believe in 2-3 weeks time


Diet
9/10

Meal 1
8 eggs (50g protein, 40g fat)
1cup white potato (34g carbs, 2g protein)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 2
400g chicken breast mince (112g protein, 16g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut
2cups blueberry/strawberry

Meal 3
200g beef mince 90/10 (60g protein, 20g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups white potato (72g carbs, 4g protein)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup white potato (34g carbs, 2g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7g fat)

Protein = 342g (1.8 x bodyweight lbs)
Carbs = 245g
Fat = 127g
Total = 3491 (19 x bodyweight lbs)


Training
Strength has gone down a bit, but I also feel by dropping the weight it's made me be super focused on the negative of th le rep and stretch a lot more at the bottom..so I see it as a win even though mentally I've had to adjust as well to strength

Chest
Flat bench barbell: 110kg - 3
Flat dumbbell press: 30kg - 19

s/s Incline dumbbell press: 27.5kg - 15
Incline dumbbell fly: 10kg -

s/s Dumbbell upright row: 15kg - 15
Dumbbell side laterall: 12.5kg - 15

s/s Cable face pulls: 38kg - 15
Shrugs: 50kg - 15

Legs
Squat: 100kg - 15
Adductor machine: 36kg - 12
Leg press: 160kg - 20
Calf press: 120kg - 20

Back + Arms
Deadlift (LH underhand grip): 190kg - 2
Pullover: 40kg - 16

s/s Barbell rows(underhnd grip) : 70kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 20
Dumbbell curl: 10kg - 10
Wrist curls dumbbell: 15kg - 12


Cardio
EOD walking to gym for HIIT (30mins return walk)
HIIT on bike
2mins slow, 45secs flat out
x 4 rounds

Supps
Still same as before

Digestion
Has been good, i feel its on point
Just don't have the best appetite atm but I'm sure it's just a phase and part of the journey

Gear
Dropped a bit down as my approach will stay like this for next 2-3 weeks and when I add-in GH again will look at upping the test and add-in mast

300mg test e
120mg primo
600mg inj. l-carnitine (pre-workout and pre-cardio)


Reflections
I feel atm the gym has been my happy place more than ever..what would I do without the gym, I really don't know
Have been super focused on my goal still, but when unfortunate events have come up for me in my personal life, I sometimes don't know how I can keep going with this but somehow when I lay down and wake up the next day, I try to just keep going
I have about 6.5 months left in offseason, so I need to not try to get the most out of each day
I do feel very fortunate for all that I have, even though "life" happens, I do enjoy this bodybuilding journey and couldnt picture my life without it tbh
Trying not to look too far ahead, just taking it one day at a time is the best I can do
Still alot of work to be done and I'm still hungry to be the best I can be on the stage and then set a new goal i guess..I do like to have something to aim for, something to achieve and work towards..I like it because it gives me a healthy disconnect from "life" and in the process I believe I'm bettering myself as a man which means a lot to me and perhaps I can inspire people along the way

Pic is taken yesterday fasted, zero pump & zero filter

Life does happen bro and always will from time to time. But a target in site, staying hungry for it and taking each day as it comes is a recipe for success everytime brother.
There is always a way if you really want it.
Stay gold my man

 

[Dreamer]

Log Journal 10/10

Fasted weight: 82.3kg / 181lbs

Hi guys

I understand its been a little while since my last post, there is no excuse, I just need to make it a habit of this log journal and I still need to learn to block out all distractions and things that don't serve me, so I can focus on my goal

Since I've had a break from gh, sleep quality hasn't been the best, appetite gone down a bit, strength has gone down and the overall fullness of my physique has gone down..so these are the positives I don't have atm, so gh is definitely necessary for bodybuilding I believe

The only 2 negatives about gh I've found is it grows my waists and I have quite a bit of distension from this..and also resting heart rate has elevated quite a bit while on gh but I'm all fine atm
If I wasn't competing I wouldn't care really about my waistline, but one of my strengths I believe will be the v-taper and aesthetic look I'm trying to sculpt for the stage

I've swapped out for the time being rice for white potatoes as carb source and will reintroduce rice again in near future, to see how that goes for my waist too

Also changing up morning cardio routine to hopefully keep my waist in check and for heart health too and will look to add gh back in I believe in 2-3 weeks time


Diet
9/10

Meal 1
8 eggs (50g protein, 40g fat)
1cup white potato (34g carbs, 2g protein)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 2
400g chicken breast mince (112g protein, 16g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut
2cups blueberry/strawberry

Meal 3
200g beef mince 90/10 (60g protein, 20g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups white potato (72g carbs, 4g protein)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup white potato (34g carbs, 2g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7g fat)

Protein = 342g (1.8 x bodyweight lbs)
Carbs = 245g
Fat = 127g
Total = 3491 (19 x bodyweight lbs)


Training
Strength has gone down a bit, but I also feel by dropping the weight it's made me be super focused on the negative of th le rep and stretch a lot more at the bottom..so I see it as a win even though mentally I've had to adjust as well to strength

Chest
Flat bench barbell: 110kg - 3
Flat dumbbell press: 30kg - 19

s/s Incline dumbbell press: 27.5kg - 15
Incline dumbbell fly: 10kg -

s/s Dumbbell upright row: 15kg - 15
Dumbbell side laterall: 12.5kg - 15

s/s Cable face pulls: 38kg - 15
Shrugs: 50kg - 15

Legs
Squat: 100kg - 15
Adductor machine: 36kg - 12
Leg press: 160kg - 20
Calf press: 120kg - 20

Back + Arms
Deadlift (LH underhand grip): 190kg - 2
Pullover: 40kg - 16

s/s Barbell rows(underhnd grip) : 70kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 20
Dumbbell curl: 10kg - 10
Wrist curls dumbbell: 15kg - 12


Cardio
EOD walking to gym for HIIT (30mins return walk)
HIIT on bike
2mins slow, 45secs flat out
x 4 rounds

Supps
Still same as before

Digestion
Has been good, i feel its on point
Just don't have the best appetite atm but I'm sure it's just a phase and part of the journey

Gear
Dropped a bit down as my approach will stay like this for next 2-3 weeks and when I add-in GH again will look at upping the test and add-in mast

300mg test e
120mg primo
600mg inj. l-carnitine (pre-workout and pre-cardio)


Reflections
I feel atm the gym has been my happy place more than ever..what would I do without the gym, I really don't know
Have been super focused on my goal still, but when unfortunate events have come up for me in my personal life, I sometimes don't know how I can keep going with this but somehow when I lay down and wake up the next day, I try to just keep going
I have about 6.5 months left in offseason, so I need to not try to get the most out of each day
I do feel very fortunate for all that I have, even though "life" happens, I do enjoy this bodybuilding journey and couldnt picture my life without it tbh
Trying not to look too far ahead, just taking it one day at a time is the best I can do
Still alot of work to be done and I'm still hungry to be the best I can be on the stage and then set a new goal i guess..I do like to have something to aim for, something to achieve and work towards..I like it because it gives me a healthy disconnect from "life" and in the process I believe I'm bettering myself as a man which means a lot to me and perhaps I can inspire people along the way

Pic is taken yesterday fasted, zero pump & zero filter

Nice meals man, good training aswell, your looking great for no pump.
I feel the same as you man, I need the gym, its my peace from my busy life.

 

[MarshMonsta]

Log Journal 10/10

Fasted weight: 82.3kg / 181lbs

Hi guys

I understand its been a little while since my last post, there is no excuse, I just need to make it a habit of this log journal and I still need to learn to block out all distractions and things that don't serve me, so I can focus on my goal

Since I've had a break from gh, sleep quality hasn't been the best, appetite gone down a bit, strength has gone down and the overall fullness of my physique has gone down..so these are the positives I don't have atm, so gh is definitely necessary for bodybuilding I believe

The only 2 negatives about gh I've found is it grows my waists and I have quite a bit of distension from this..and also resting heart rate has elevated quite a bit while on gh but I'm all fine atm
If I wasn't competing I wouldn't care really about my waistline, but one of my strengths I believe will be the v-taper and aesthetic look I'm trying to sculpt for the stage

I've swapped out for the time being rice for white potatoes as carb source and will reintroduce rice again in near future, to see how that goes for my waist too

Also changing up morning cardio routine to hopefully keep my waist in check and for heart health too and will look to add gh back in I believe in 2-3 weeks time


Diet
9/10

Meal 1
8 eggs (50g protein, 40g fat)
1cup white potato (34g carbs, 2g protein)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 2
400g chicken breast mince (112g protein, 16g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut
2cups blueberry/strawberry

Meal 3
200g beef mince 90/10 (60g protein, 20g fat)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 4 (pre)
200g chicken breast mince (56g protein, 8g fat)
2cups white potato (72g carbs, 4g protein)
2tbsp honey (30g carbs)
0.5tbsp duck fat (7g fat)
1tbsp sauerkraut

Meal 5 (post)
200g chicken breast mince (56g protein, 8g fat)
1cup white potato (34g carbs, 2g protein)
1tbsp honey (15g carbs)
0.5tbsp duck fat (7g fat)

Protein = 342g (1.8 x bodyweight lbs)
Carbs = 245g
Fat = 127g
Total = 3491 (19 x bodyweight lbs)


Training
Strength has gone down a bit, but I also feel by dropping the weight it's made me be super focused on the negative of th le rep and stretch a lot more at the bottom..so I see it as a win even though mentally I've had to adjust as well to strength

Chest
Flat bench barbell: 110kg - 3
Flat dumbbell press: 30kg - 19

s/s Incline dumbbell press: 27.5kg - 15
Incline dumbbell fly: 10kg -

s/s Dumbbell upright row: 15kg - 15
Dumbbell side laterall: 12.5kg - 15

s/s Cable face pulls: 38kg - 15
Shrugs: 50kg - 15

Legs
Squat: 100kg - 15
Adductor machine: 36kg - 12
Leg press: 160kg - 20
Calf press: 120kg - 20

Back + Arms
Deadlift (LH underhand grip): 190kg - 2
Pullover: 40kg - 16

s/s Barbell rows(underhnd grip) : 70kg - 20
Pull up: stretch as far as possible

g/s Tricep push down: 50kg - 18
Hammer curl: 15kg - 20
Dumbbell curl: 10kg - 10
Wrist curls dumbbell: 15kg - 12


Cardio
EOD walking to gym for HIIT (30mins return walk)
HIIT on bike
2mins slow, 45secs flat out
x 4 rounds

Supps
Still same as before

Digestion
Has been good, i feel its on point
Just don't have the best appetite atm but I'm sure it's just a phase and part of the journey

Gear
Dropped a bit down as my approach will stay like this for next 2-3 weeks and when I add-in GH again will look at upping the test and add-in mast

300mg test e
120mg primo
600mg inj. l-carnitine (pre-workout and pre-cardio)


Reflections
I feel atm the gym has been my happy place more than ever..what would I do without the gym, I really don't know
Have been super focused on my goal still, but when unfortunate events have come up for me in my personal life, I sometimes don't know how I can keep going with this but somehow when I lay down and wake up the next day, I try to just keep going
I have about 6.5 months left in offseason, so I need to not try to get the most out of each day
I do feel very fortunate for all that I have, even though "life" happens, I do enjoy this bodybuilding journey and couldnt picture my life without it tbh
Trying not to look too far ahead, just taking it one day at a time is the best I can do
Still alot of work to be done and I'm still hungry to be the best I can be on the stage and then set a new goal i guess..I do like to have something to aim for, something to achieve and work towards..I like it because it gives me a healthy disconnect from "life" and in the process I believe I'm bettering myself as a man which means a lot to me and perhaps I can inspire people along the way

Pic is taken yesterday fasted, zero pump & zero filter

Looking solid on that session bro and food looks hella good....I find the same as soon as gh is out my sleep isn't as great,but the main benefit i get is the recovery or else id be crippled most mornings when I wake up

 

[KoalaTea]

Looking tight brother

Thank u brother..sure does mean a lot

 

[KoalaTea]

You look good in the pic, wide shoulders and leaner overall, shape tightening up well. @KoalaTea full on clean look.

342g protein is perfect on macros
and strong work 190kg deads and 110kg bench are real progress even while backing off GH, impressive

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

@toddthelineman @Madmax46

Thanks so much man
Been learning a lot about bodybuilding lately and my own self too
But what helps is the EVO support and I don't feel alone
I feel that gh somewhat appears to me that I get a bit out of shape and eating more carbs and fats too..maybe I just have to be 100% comfortable with this certain look of being a bit out of shape and losing my lines and I need to believe when I start precontest and I pull gh 4-5 weeks out then underneath the water I will be stage lean
Dunno if this makes sense but just my thoughts
I'm gonna start gh again in 2 weeks and push carbs up higher and fats a bit more while trying to keep protein up too
Its not easy at times but just gotta keep going and enjoy the journey

 

[KoalaTea]

Life does happen bro and always will from time to time. But a target in site, staying hungry for it and taking each day as it comes is a recipe for success everytime brother.
There is always a way if you really want it.
Stay gold my man

Yeah your totally right bro
Thanks for the msg and your positive vibes..don't really know what to write I'm a bit lost for words

 

[KoalaTea]

Nice meals man, good training aswell, your looking great for no pump.
I feel the same as you man, I need the gym, its my peace from my busy life.

Cheers man for the nice words..thank u
We all need that healthy escape to have peace and a moment where we think to ourselves that we are doing exactly what we want to do, which brings us joy and nobody can take that away..life is good

 

[KoalaTea]

Looking solid on that session bro and food looks hella good....I find the same as soon as gh is out my sleep isn't as great,but the main benefit i get is the recovery or else id be crippled most mornings when I wake up

Thanks bro for your words and dropping by
It's good that gh is serving u well
When i add it back in about 2 weeks time i am looking forward to better sleeps and the vivid dreams
My favourite dreams are when I fly..like if I'm somewhere or with someone and don't feel ok I just fly away..its amazing the feeling actually

 

[LevButlerov]

Thanks so much man
Been learning a lot about bodybuilding lately and my own self too
But what helps is the EVO support and I don't feel alone
I feel that gh somewhat appears to me that I get a bit out of shape and eating more carbs and fats too..maybe I just have to be 100% comfortable with this certain look of being a bit out of shape and losing my lines and I need to believe when I start precontest and I pull gh 4-5 weeks out then underneath the water I will be stage lean
Dunno if this makes sense but just my thoughts
I'm gonna start gh again in 2 weeks and push carbs up higher and fats a bit more while trying to keep protein up too
Its not easy at times but just gotta keep going and enjoy the journey

Yes it makes sense and that soft look on growth is normal since carbs and fats sit different with higher GH, you just need to trust the process because when you pull GH and tighten macros you’ll dry out fast.
Keep protein high and raise carbs slow. @KoalaTea

 

[KoalaTea]

Yes it makes sense and that soft look on growth is normal since carbs and fats sit different with higher GH, you just need to trust the process because when you pull GH and tighten macros you’ll dry out fast.
Keep protein high and raise carbs slow. @KoalaTea

Yes I see it clearly now, to trust the process and things are starting to "click" for me atm..and in a good headspace too
I wanna work my way up to @Pigsy type of cycle but I'll need to keep the BP & RHR in check cos it seems to easily get a bit out of range but all part of learning and listening to my body

Thanks for sharing your insights as always man..it sure does help

 

[LevButlerov]

Yes I see it clearly now, to trust the process and things are starting to "click" for me atm..and in a good headspace too
I wanna work my way up to @Pigsy type of cycle but I'll need to keep the BP & RHR in check cos it seems to easily get a bit out of range but all part of learning and listening to my body

Thanks for sharing your insights as always man..it sure does help

Good mindset and things clicking is exactly where you want to be, stay consistent and you will earn the room for a heavier cycle later.