Approved Log Competition Prep Journal 2025

[madcap71]

Couldn't think of a snazzy title...
But decided to keep this separate to my 1st log, which I will return to when competition Prep is done.

As of today I am 81 days out (7.5 weeks) out from my target show: PCA British Finals (Masters 40+)..if I'm in shape before then, any and all shoes in October just for the craic

The initial plan has been set:
PEDs:
450mg test e (e/w)
300mg primo e (e/w)
600mg mast e (e/w)
3mg Retatrutide
Split M/W/F
500mcg SLU-PP332 (e/d)
50mg proviron (e/d)
100mcg T4 (e/d)

Training Split:
Push
Ham/Glutes
Off
Pull
Legs
Off

Repeat. You will notice that's 6 days there, so I'm basically running 2 days on/1 off/etc...

Diet:
Training day:

Rest day:

Protein sources: whey, chicken, cod, prawns, egg whites, eggs, 5% beef mince, greek yogurt

Carbs: jasmine rice, cream of rice, bananas, raspberries, oats, new potatoes, red potatoes, bagels, rice cakes

Fats: Eggs, extra Virgin coconut oil, almond butter

Veg: spinach, red onion, asparagus, peppers

Supplements:
EAAs, creatine, L-glutamine, greens powder, Supportmax, Kidney & Blood Pressure support, Lipidpro, Vitamin K2 & D3, Multivitamins, Krill Oil, Omega 3s, P5P, Magnesium Glycinate, Ashwaghanda

I will try and keep this as detailed as possible!

 

[madcap71]

30/07 Check in
Starting Weight 95.8kg

Training going well, however experiencing a bit of knee pain. Weight has shot up recently over the last few days, I put this down to my last off-plan meal, water retention and delayed gastric emptying from the reta. Still look lean from the check in pictures so myself and my coach are not worried.

 

[LevButlerov]

Couldn't think of a snazzy title...
But decided to keep this separate to my 1st log, which I will return to when competition Prep is done.

As of today I am 81 days out (7.5 weeks) out from my target show: PCA British Finals (Masters 40+)..if I'm in shape before then, any and all shoes in October just for the craic

The initial plan has been set:
PEDs:
450mg test e (e/w)
300mg primo e (e/w)
600mg mast e (e/w)
3mg Retatrutide
Split M/W/F
500mcg SLU-PP332 (e/d)
50mg proviron (e/d)
100mcg T4 (e/d)

Training Split:
Push
Ham/Glutes
Off
Pull
Legs
Off

Repeat. You will notice that's 6 days there, so I'm basically running 2 days on/1 off/etc...

Diet:
Training day:
View attachment 107749View attachment 107750

Rest day:
View attachment 107752View attachment 107751

Protein sources: whey, chicken, cod, prawns, egg whites, eggs, 5% beef mince, greek yogurt

Carbs: jasmine rice, cream of rice, bananas, raspberries, oats, new potatoes, red potatoes, bagels, rice cakes

Fats: Eggs, extra Virgin coconut oil, almond butter

Veg: spinach, red onion, asparagus, peppers

Supplements:
EAAs, creatine, L-glutamine, greens powder, Supportmax, Kidney & Blood Pressure support, Lipidpro, Vitamin K2 & D3, Multivitamins, Krill Oil, Omega 3s, P5P, Magnesium Glycinate, Ashwaghanda

I will try and keep this as detailed as possible!

30/07 Check in
Starting Weight 95.8kg

Training going well, however experiencing a bit of knee pain. Weight has shot up recently over the last few days, I put this down to my last off-plan meal, water retention and delayed gastric emptying from the reta. Still look lean from the check in pictures so myself and my coach are not worried.

View attachment 107757

@madcap71 happy to see you show prep EVO family loves you. Really you have a great body, it's going to be perfect for you to step on stage. you also have a bodybuilder title as well now.

 

[stevesmi]

30/07 Check in
Starting Weight 95.8kg

Training going well, however experiencing a bit of knee pain. Weight has shot up recently over the last few days, I put this down to my last off-plan meal, water retention and delayed gastric emptying from the reta. Still look lean from the check in pictures so myself and my coach are not worried.

View attachment 107757

looking good as always @madcap71 from head to toe you are jacked! and always nice to see your garage gym

 

[BodyMonster34]

30/07 Check in
Starting Weight 95.8kg

Training going well, however experiencing a bit of knee pain. Weight has shot up recently over the last few days, I put this down to my last off-plan meal, water retention and delayed gastric emptying from the reta. Still look lean from the check in pictures so myself and my coach are not worried.

View attachment 107757

@madcap71 bro you look incredible. got some impressive size and strength. we proud of you !

 

[Mobster]

The title doesn't matter the hard work does

 

[ROIDDERS]

30/07 Check in
Starting Weight 95.8kg

Training going well, however experiencing a bit of knee pain. Weight has shot up recently over the last few days, I put this down to my last off-plan meal, water retention and delayed gastric emptying from the reta. Still look lean from the check in pictures so myself and my coach are not worried.

View attachment 107757

@madcap71 looking solid as always. love the smile on your face too. it shows you not only enjoy what you are doing, but you enjoy life as well. love your positivity!

 

[madcap71]

Yesterday's steps: 14,040
Cardio 200cal burn on the elliptical
31/07: Delts/Arms The Gym Group

Had to join a local gym (only £15 for the month) to get my cardio in. Figured I might as well use the machines there also...

20 mins treadmill walk

DB Rear Delt Flyes
18x15, x20

Straight bar cable curl
27x2x15

Straight bar tricep pushdown
80x12, x15

High Single arm cable curl
14x12, x15

Dual Cross body cable extension
17x12, x15

Katana tricep extension
17x2x15

Cuff laterals
17.5x2x15

Preacher curl machine
25x2x15

Didn't get to do the elliptical, due to being on the toilet for a large part of this session due to the reta, so I will be back later this evening

 

[ceo]

30/07 Check in
Starting Weight 95.8kg

Training going well, however experiencing a bit of knee pain. Weight has shot up recently over the last few days, I put this down to my last off-plan meal, water retention and delayed gastric emptying from the reta. Still look lean from the check in pictures so myself and my coach are not worried.

View attachment 107757

bros on reta if you take a big dump you pass everthing out. you weight will drop fast on days like that lol. let us know you doing great @madcap71

 

[2Thick]

30/07 Check in
Starting Weight 95.8kg

Training going well, however experiencing a bit of knee pain. Weight has shot up recently over the last few days, I put this down to my last off-plan meal, water retention and delayed gastric emptying from the reta. Still look lean from the check in pictures so myself and my coach are not worried.

View attachment 107757

Thanks for taking the time to post up some pictures. Absolutely Love the iron in the background ..makes me pumped up to go hit a workout myself. @madcap71

 

[Ulter]

Couldn't think of a snazzy title...
But decided to keep this separate to my 1st log, which I will return to when competition Prep is done.

As of today I am 81 days out (7.5 weeks) out from my target show: PCA British Finals (Masters 40+)..if I'm in shape before then, any and all shoes in October just for the craic

The initial plan has been set:
PEDs:
450mg test e (e/w)
300mg primo e (e/w)
600mg mast e (e/w)
3mg Retatrutide
Split M/W/F
500mcg SLU-PP332 (e/d)
50mg proviron (e/d)
100mcg T4 (e/d)

Training Split:
Push
Ham/Glutes
Off
Pull
Legs
Off

Repeat. You will notice that's 6 days there, so I'm basically running 2 days on/1 off/etc...

Diet:
Training day:
View attachment 107749View attachment 107750

Rest day:
View attachment 107752View attachment 107751

Protein sources: whey, chicken, cod, prawns, egg whites, eggs, 5% beef mince, greek yogurt

Carbs: jasmine rice, cream of rice, bananas, raspberries, oats, new potatoes, red potatoes, bagels, rice cakes

Fats: Eggs, extra Virgin coconut oil, almond butter

Veg: spinach, red onion, asparagus, peppers

Supplements:
EAAs, creatine, L-glutamine, greens powder, Supportmax, Kidney & Blood Pressure support, Lipidpro, Vitamin K2 & D3, Multivitamins, Krill Oil, Omega 3s, P5P, Magnesium Glycinate, Ashwaghanda

I will try and keep this as detailed as possible!

I got to put their respect on this training. @madcap71 You're doing an amazing job on this, you're keeping the foods, very clean as well, lots of good fats and protein.

 

[ballin2504]

Couldn't think of a snazzy title...
But decided to keep this separate to my 1st log, which I will return to when competition Prep is done.

As of today I am 81 days out (7.5 weeks) out from my target show: PCA British Finals (Masters 40+)..if I'm in shape before then, any and all shoes in October just for the craic

The initial plan has been set:
PEDs:
450mg test e (e/w)
300mg primo e (e/w)
600mg mast e (e/w)
3mg Retatrutide
Split M/W/F
500mcg SLU-PP332 (e/d)
50mg proviron (e/d)
100mcg T4 (e/d)

Training Split:
Push
Ham/Glutes
Off
Pull
Legs
Off

Repeat. You will notice that's 6 days there, so I'm basically running 2 days on/1 off/etc...

Diet:
Training day:
View attachment 107749View attachment 107750

Rest day:
View attachment 107752View attachment 107751

Protein sources: whey, chicken, cod, prawns, egg whites, eggs, 5% beef mince, greek yogurt

Carbs: jasmine rice, cream of rice, bananas, raspberries, oats, new potatoes, red potatoes, bagels, rice cakes

Fats: Eggs, extra Virgin coconut oil, almond butter

Veg: spinach, red onion, asparagus, peppers

Supplements:
EAAs, creatine, L-glutamine, greens powder, Supportmax, Kidney & Blood Pressure support, Lipidpro, Vitamin K2 & D3, Multivitamins, Krill Oil, Omega 3s, P5P, Magnesium Glycinate, Ashwaghanda

I will try and keep this as detailed as possible!

@madcap71 awesome work big fella! Love the update.

 

[madcap71]

Yesterday's steps: 13,533
01/08: Kings Gym, Mitcham
Legs

Standing Calf raise:
110x2x15

Lying Ham Curl
42.5x10, 47.5x10, x15

Lever Leg Press
195+x2x12

Pendulum Squat
20x8, 40x8, 60x8, 80x8 knee pain started to tear it's ugly head

Abductors
110x2x15

Adductors
110x2x15

Leg Extension
50x15, x20 knees in agony so dropped this right down

200cal burn on the cross trainer to finish.

Knee pain is very annoying!

 

[madcap71]

Diet for today:

1. 2 light bagels, 200ml egg whites, 2 eggs, spinach, peppers, red onion
2. (Pre-workout). 200g chicken, 80g jasmine rice, 1 banana
3. (PWO) 200g chicken, 100g jasmine rice, 2 cereal bars
4. 200g 5% fat beef meatballs, 300g red potatoes, spinach, onion, peppers
5. 60g whey, 50g oats, 300g greek yogurt, 10g dark chocolate chips

275p, 420c, 51f, 3147kcals

 

[Tiger Salman Khan]

Diet for today:

1. 2 light bagels, 200ml egg whites, 2 eggs, spinach, peppers, red onion
2. (Pre-workout). 200g chicken, 80g jasmine rice, 1 banana
3. (PWO) 200g chicken, 100g jasmine rice, 2 cereal bars
4. 200g 5% fat beef meatballs, 300g red potatoes, spinach, onion, peppers
5. 60g whey, 50g oats, 300g greek yogurt, 10g dark chocolate chips

275p, 420c, 51f, 3147kcals

@madcap71 Good update man....diet looks on point......

 

[Npcclassicphysique champ]

Yesterday's steps: 13,533
01/08: Kings Gym, Mitcham
Legs

Standing Calf raise:
110x2x15

Lying Ham Curl
42.5x10, 47.5x10, x15

Lever Leg Press
195+x2x12

Pendulum Squat
20x8, 40x8, 60x8, 80x8 knee pain started to tear it's ugly head

Abductors
110x2x15

Adductors
110x2x15

Leg Extension
50x15, x20 knees in agony so dropped this right down

200cal burn on the cross trainer to finish.

Knee pain is very annoying!

Diet for today:

1. 2 light bagels, 200ml egg whites, 2 eggs, spinach, peppers, red onion
2. (Pre-workout). 200g chicken, 80g jasmine rice, 1 banana
3. (PWO) 200g chicken, 100g jasmine rice, 2 cereal bars
4. 200g 5% fat beef meatballs, 300g red potatoes, spinach, onion, peppers
5. 60g whey, 50g oats, 300g greek yogurt, 10g dark chocolate chips

275p, 420c, 51f, 3147kcals

real bodybuilder diet is in brother

 

[madcap71]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

 

[LevButlerov]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

Big garage session huge deads @madcap71

 

[stevesmi]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

nice work ! deadlifts are a great workout. really works you from head to toe if done right @madcap71

 

[Mobster]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

Strength Shop plates too. I've a few

 

[madcap71]

Strength Shop plates too. I've a few

Real quality kit at reasonable prices, I love Strength shop stuff!

 

[2Thick]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

nice job elevating the weights. that is a variant strategy with DL's. not a lot of people vary things up @madcap71

 

[Ulter]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

@madcap71 this one is looking great. the deadlifting is on point. love to see it!

 

[BodyMonster34]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

bro you the man. @madcap71 this some nice training. i like your barn gym. it almost as nice as mine, just missing some spiders

 

[ceo]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

bros @madcap71 you are a champion. gotta give you mad love for this. pulling some good deadlifts. knees okay? i see you got a wrap

 

[ROIDDERS]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

@madcap71 nothing better then a garage workout like this. especially if you can get the temperature where it needs to be. fantastic work for sure

 

[madcap71]

bro you the man. @madcap71 this some nice training. i like your barn gym. it almost as nice as mine, just missing some spiders

Plenty of spiders in my garage, especially in autumn!

 

[madcap71]

Yesterday's steps 12,017
04/08 Push session

Conv. Chest Press Machine
120x2x15

Pec Dec Flye
70x12, x15

PL Incline Press Machine
130+x10, x16

PL Dip Machine
187.5+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x18

Cable Pushdowns
85x12, x15

DB Skulls
17.5x12, x15

Nice progress today, right elbow still hates me

200cals on the elliptical to finish

 

[madcap71]

bros @madcap71 you are a champion. gotta give you mad love for this. pulling some good deadlifts. knees okay? i see you got a wrap

Just knee sleeves brother, I refuse to use wraps for bodybuilding, it just puts a bandaid on the issue rather than help it. Would be a different story however, if I was powerlifting again!

 

[BodyMonster34]

Plenty of spiders in my garage, especially in autumn!

bro i bet you don't have owls lool

 

[ceo]

Just knee sleeves brother, I refuse to use wraps for bodybuilding, it just puts a bandaid on the issue rather than help it. Would be a different story however, if I was powerlifting again!

bros that a smart choice

 

[madcap71]

Tried out my new ninja Creami...
40g whey, 300g greek yogurt, 120ml semi skimmed milk, 15g dark chocolate chips, a bit of xanthan gum

59g protein, 42g carbs, 9g fat. Circa 480kcals and extremely filling

 

[LevButlerov]

Tried out my new ninja Creami...
40g whey, 300g greek yogurt, 120ml semi skimmed milk, 15g dark chocolate chips, a bit of xanthan gum

View attachment 108724

59g protein, 42g carbs, 9g fat. Circa 480kcals and extremely filling

That's super tasty talk about pro protein level.

 

[RoySimpson]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

@madcap71 serious work right here bro!

 

[madcap71]

Yesterday's steps: 12,882
05/08: Ham/Glutes - AM fasted session

Abductors:
85x15, x20

DB RDL
55x10 x12

Single leg lying ham curl
27.5x2x15

Glute Ham Raise
BW+10x2x15

Single Leg leg press
85kg+ x2x15

Wide Stance V Squat
80x12, 100x12

200cal elliptical to finish

 

[madcap71]

That's super tasty talk about pro protein level.

It was incredible!

 

[LevButlerov]

It was incredible!

It looks tasty and incredible

 

[LevButlerov]

Yesterday's steps 12,017
04/08 Push session

Conv. Chest Press Machine
120x2x15

Pec Dec Flye
70x12, x15

PL Incline Press Machine
130+x10, x16

PL Dip Machine
187.5+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x18

Cable Pushdowns
85x12, x15

DB Skulls
17.5x12, x15

Nice progress today, right elbow still hates me

200cals on the elliptical to finish
View attachment 108707

Your traps look amazing, and shoulders are BIG!

Yesterday's steps: 12,882
05/08: Ham/Glutes - AM fasted session

Abductors:
85x15, x20

DB RDL
55x10 x12

Single leg lying ham curl
27.5x2x15

Glute Ham Raise
BW+10x2x15

Single Leg leg press
85kg+ x2x15

Wide Stance V Squat
80x12, 100x12

200cal elliptical to finish

Hams and glutes I like this, 200 cal eliptical, can you add time please? @madcap71

 

[madcap71]

Yesterday's steps: 13,081
06/08: Pull session (AM fasted)

CG Neutral Grip Pulldowns
75x12, x15

T-Bar row (low)
65x10, x12

Single Arm low cable row
Pin 17x12, x15

Upper back Neutral Grip Pulldown
75x12, x15

Upper back low to high row
95kg+ X10, x12

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
22x2x12

200 cals on the X trainer to finish
Really great session!

 

[madcap71]

Your traps look amazing, and shoulders are BIG!

Hams and glutes I like this, 200 cal eliptical, can you add time please? @madcap71

It's usually around 20-22mins, I don't really keep an eye on it tbf, as it's not the goal

 

[madcap71]

Weekly check in:
Weight 95.3kg (-0.5kg v last week)

Nothing changing in terms of diet and training, just adding in 40mcg clen

 

[ballin2504]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

@madcap71 over 14000 steps is really getting it in man. Putting some good numbers up man.

 

[Noah Wixx]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

Big session thats what i like to see

 

[LevButlerov]

It's usually around 20-22mins, I don't really keep an eye on it tbf, as it's not the goal

20-22 min is good, try to push 30min

 

[LevButlerov]

Weekly check in:
Weight 95.3kg (-0.5kg v last week)

Nothing changing in terms of diet and training, just adding in 40mcg clen

View attachment 109121

Sizing up nicely, I like the smile when you pose, it's perfect

 

[25homes]

Yesterday's steps 14052
03/08 Garage session

Deadlift
100x5, 140x3, 170x2, 200x2, 222.5x3

BB Shrugs
155x12, x15

BB RDL
117.5x10, x12

BO BB Row
95x10, x12

Hammer curls
22.5x2x12

Everything felt good, deadlift especially. A few more weeks of this deadlift training cycle before I put it on pause to see out this prep. Weight doesn't seem to be budging much so hoping to a drop in food next week as I don't have much hunger currently anyway.

View attachment 108464

Nice work

 

[madcap71]

Yesterday's steps: 13,363
07/08: Legs

Standing Calf raise:
110x2x15

Seated Ham Curl
97.5x10, x16

Lever Leg Press
200+x2x12

Hack Squat
Barx8, 20x8, 40x8 - Knee pain again!!

Abductors
85x2x15

Adductors
90x12, x15

Leg Extension
63x15, x20 knees

200cal burn on the cross trainer to finish

 

[LevButlerov]

Yesterday's steps: 13,363
07/08: Legs

Standing Calf raise:
110x2x15

Seated Ham Curl
97.5x10, x16

Lever Leg Press
200+x2x12

Hack Squat
Barx8, 20x8, 40x8 - Knee pain again!!

Abductors
85x2x15

Adductors
90x12, x15

Leg Extension
63x15, x20 knees

200cal burn on the cross trainer to finish

View attachment 109315

@madcap71 how are your quads so jacked! ripped to the bone and big! you're impressive and thick! good training day.

 

[madcap71]

Was having a mare yesterday, went to the in-laws who typically do nothing but sit on the sofa and chat, so attempted to get some steps in before we went to mitigate this, however waking up early to do so meant the wife wanted to wake up early and leave early.

Contemplated not going with her to get my stuff in but I need to be less selfish this prep so I went.

Could not have done 1000 steps all day so when we got home at 8, I went straight to The Gym, put a podcast on and did not get off the treadmill until I had done 12k steps, then went on the elliptical and went home ...

 

[madcap71]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anyway

 

[LevButlerov]

Was having a mare yesterday, went to the in-laws who typically do nothing but sit on the sofa and chat, so attempted to get some steps in before we went to mitigate this, however waking up early to do so meant the wife wanted to wake up early and leave early.

Contemplated not going with her to get my stuff in but I need to be less selfish this prep so I went.

Could not have done 1000 steps all day so when we got home at 8, I went straight to The Gym, put a podcast on and did not get off the treadmill until I had done 12k steps, then went on the elliptical and went home ...

I feel you same issue I try not to go places when I prep especially inlaws they got horrible food lol

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

big deadlifts on the prep! @madcap71 you're lifting it like butter easy.

 

[Mobster]

I'd have someone else take the pics or, as I've done, video and I then screen grab

 

[madcap71]

I feel you same issue I try not to go places when I prep especially inlaws they got horrible food lol

big deadlifts on the prep! @madcap71 you're lifting it like butter easy.

Yeah the food wasn't great but I took my prep with me! The most annoying thing is they will sit and watch me eat it like I'm in a zoo and make comments

I'd have someone else take the pics or, as I've done, video and I then screen grab

Yes sir, i have the tripod set up to record the lift and grab a screen from there!

 

[madcap71]

Yesterday's steps:14,347
11/08: Push session (AM fasted)

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
77x2x15

PL Incline Press Machine
132.5+x10, x13

PL Dip Machine
190+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x20

Cable Pushdowns
85x2xx15

DB Skulls
17.5x12, x15

200cals on the elliptical to finish

 

[LevButlerov]

Yeah the food wasn't great but I took my prep with me! The most annoying thing is they will sit and watch me eat it like I'm in a zoo and make comments

YES! I hate that, basically best stay away from them during prep imo.

Yesterday's steps:14,347
11/08: Push session (AM fasted)

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
77x2x15

PL Incline Press Machine
132.5+x10, x13

PL Dip Machine
190+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x20

Cable Pushdowns
85x2xx15

DB Skulls
17.5x12, x15

200cals on the elliptical to finish

@madcap71 you're closing in fast on the goal

 

[stevesmi]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

you are looking great. the muscles are massive. also that is some huge deadlifts @madcap71

 

[BodyMonster34]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

bro you got strong prison physique. heard ya'lls prisons over there sort of weak sauce. like they let ya'll play ping pong and shit @madcap71

 

[ceo]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

bros front shot a thing of beauty ! @madcap71 you are a true champion. pumping some nice weights

 

[madcap71]

YES! I hate that, basically best stay away from them during prep imo.

@madcap71 you're closing in fast on the goal

Yeah for real, this weekend will be the last they see me before the show. I'm sick of the comments about me eating rice or being asked when I'm going to start eating normal when they stuff their faces with biscuits (cookies), chocolate and greasy takeaway food

 

[madcap71]

you are looking great. the muscles are massive. also that is some huge deadlifts @madcap71

bro you got strong prison physique. heard ya'lls prisons over there sort of weak sauce. like they let ya'll play ping pong and shit @madcap71

bros front shot a thing of beauty ! @madcap71 you are a true champion. pumping some nice weights

Appreciated gents!

 

[2Thick]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

you are a mass monster for sure. you have a ton of muscles on your frame. quite an impressive @madcap71

 

[Ulter]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

@madcap71 you are looking great man. very impressed with you. nice form on those deads too

 

[ROIDDERS]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

@madcap71 great job on this one man. this is the type of hard work we strive for! keep the grind going

 

[LevButlerov]

Yeah for real, this weekend will be the last they see me before the show. I'm sick of the comments about me eating rice or being asked when I'm going to start eating normal when they stuff their faces with biscuits (cookies), chocolate and greasy takeaway food

Yes that's the worst. You just stay away from them.

 

[RoySimpson]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

@madcap71 shifting some serious weight bro!

 

[BodyMonster34]

Appreciated gents!

bro evo family loves you

 

[ceo]

Appreciated gents!

bros you the boss!

 

[madcap71]

Yesterday's steps: 12,650
12/08: Ham/Glutes - AM fasted session

Abductors:
90x15, x20

DB RDL
60x10 x12

Single leg lying ham curl
30x2x15

Glute Ham Raise
BW+10x15, x20

Single Leg leg press
87.5kg+ x2x12

Wide Stance V Squat
100x2x12

200cal elliptical to finish. Great session today, really enjoy training first thing in the morning!

 

[Noah Wixx]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

Looking killer

 

[LevButlerov]

Yesterday's steps: 12,650
12/08: Ham/Glutes - AM fasted session

Abductors:
90x15, x20

DB RDL
60x10 x12

Single leg lying ham curl
30x2x15

Glute Ham Raise
BW+10x15, x20

Single Leg leg press
87.5kg+ x2x12

Wide Stance V Squat
100x2x12

200cal elliptical to finish. Great session today, really enjoy training first thing in the morning!

Big day again

 

[madcap71]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

 

[ballin2504]

Yesterday's steps 14324
11/08 Garage session

Deadlift
100x5, 140x3, 170x2, 210x1, 230x6 *PB*

The deadlift plan has me at 227.5x1 today but loaded up 230kg and for some reason I just kept going, each rep felt like the last and ended up with a rep PB

BB Shrugs
155x12, x15

BO BB Row
100x8 x10

Binned off the RDLs and curls because I'm short on time today but the deadlift was the main focus anywayView attachment 110027

View attachment 110033

@madcap71 looking top tier man. I’d love to build me a garage gym but I have to much junk lol

 

[LevButlerov]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

Ripped I do see progress on abs

 

[stevesmi]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

@madcap71 good job man! this is a great workout routine. pushing some good weights

 

[Mobster]

The leaning right back is very much the modern way to pose back now

 

[madcap71]

The leaning right back is very much the modern way to pose back now

I'm not a fan of it, personally, but if everyone is doing it, it's best for comparison unfortunately.

 

[madcap71]

Yesterday's steps: 13,302
14/08: Pull session (AM fasted)

CG Neutral Grip Pulldowns
75x2x15

T-Bar row (chest supported)
65x10, x12

Single Arm low cable row
Pin 17x10, x12

Upper back Neutral Grip Pulldown
75x2x15

Upper back low to high row
97.5kg+ x8, x10

RD Flye machine
63.5x15, 59x15

Single Arm machine Preacher Curl
35x10, x9

Dumbbell Hammer curl
24x2x10

200 cals on the X trainer to finish. Mixed bag of a session but making progress

 

[BodyMonster34]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

bro you looking like a champ! @madcap71 pushing some good weights. V shape forming nicely

 

[2Thick]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

@madcap71 wow another outstanding job on this one. you are doing a great job. very impressed with you!

 

[ROIDDERS]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

this one is outstanding. the physique is incredible. nice V shape to this ! @madcap71

 

[ceo]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

@madcap71 bros you look STRONG as usual. love the background shot of the iron. make me want to get in there too and kill it

 

[madcap71]

Yesterday's steps: 13,609
Did my cardio fasted this morning
15/08: Legs (afternoon)

Standing Calf raise:
110x2x15

Seated Ham Curl
100x10, x16

Lever Leg Press
205+x2x12

Pendulum Squat
Barx8, 20x8, 40x8, 50x8 - knee felt ok here

Glute drive
150+x2x12

Adductors
85x2x15

Leg Extension
65x15, x20

 

[madcap71]

I will never do fasted cardio on a leg day ever again

 

[RoySimpson]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

@madcap71 looking great bro!

 

[LevButlerov]

Yesterday's steps: 13,609
Did my cardio fasted this morning
15/08: Legs (afternoon)

Standing Calf raise:
110x2x15

Seated Ham Curl
100x10, x16

Lever Leg Press
205+x2x12

Pendulum Squat
Barx8, 20x8, 40x8, 50x8 - knee felt ok here

Glute drive
150+x2x12

Adductors
85x2x15

Leg Extension
65x15, x20

Big leg day, you pushed it @madcap71

I will never do fasted cardio on a leg day ever again

Fasted cardio on leg day is for real men

 

[madcap71]

Yesterday's steps 11781
17/08 Garage session

Deadlift
100x5, 140x3, 170x1, 215x1, 235x2

Not as strong as last week but ahead of plan still (was meant to be a single). Maybe I should have done smaller jumps

BB Shrugs
155x2x15

BB RDL
120x10, x12

BO BB Row
102.5x10, x12

Hammer Curl
22.5x2x12

 

[Noah Wixx]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

Looking phenomenal man

 

[ballin2504]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

@madcap71 looking absolutely killer big guy. Posing is on point also

 

[LevButlerov]

Yesterday's steps 11781
17/08 Garage session

Deadlift
100x5, 140x3, 170x1, 215x1, 235x2

Not as strong as last week but ahead of plan still (was meant to be a single). Maybe I should have done smaller jumps

BB Shrugs
155x2x15

BB RDL
120x10, x12

BO BB Row
102.5x10, x12

Hammer Curl
22.5x2x12

View attachment 111685

View attachment 111686

Still big deadlift, you're getting leaner so preshow you going to lose some strength. @madcap71

 

[25homes]

Weekly check in:

Weight 94.2.g (-1.1kg v last week, -1.6kg overall)

No changes to diet or activity for the next
week.

View attachment 110914

Thick

 

[madcap71]

Yesterday's steps:12,621
18/08: Push session

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
82.5x2x15

PL Incline Press Machine
132.5+x10, x13

PL Dip Machine
192.5+x10, x13

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x19

Cable Pushdowns
90x12, x15

DB Skulls
16x2x15

200cals on the elliptical to finish

 

[LevButlerov]

Yesterday's steps:12,621
18/08: Push session

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
82.5x2x15

PL Incline Press Machine
132.5+x10, x13

PL Dip Machine
192.5+x10, x13

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x19

Cable Pushdowns
90x12, x15

DB Skulls
16x2x15

200cals on the elliptical to finish

Very good push, you are pumping up the cardio

 

[madcap71]

Yesterday's steps: 14,039
19/08: Ham/Glutes - AM fasted session

Abductors:
90x15, x20

DB RDL
60x10 x12

Single leg lying ham curl
32.5x2x15

Glute Ham Raise
BW+16x2x15

Single Leg leg press
87.5kg+ x2x12

Wide Stance V Squat
105x2x12

200cal elliptical to finish.

 

[LevButlerov]

Yesterday's steps: 14,039
19/08: Ham/Glutes - AM fasted session

Abductors:
90x15, x20

DB RDL
60x10 x12

Single leg lying ham curl
32.5x2x15

Glute Ham Raise
BW+16x2x15

Single Leg leg press
87.5kg+ x2x12

Wide Stance V Squat
105x2x12

200cal elliptical to finish.

Daily closer to show how do you feel? @madcap71

 

[Mobster]

V Squat I like

 

[stevesmi]

Yesterday's steps: 14,039
19/08: Ham/Glutes - AM fasted session

Abductors:
90x15, x20

DB RDL
60x10 x12

Single leg lying ham curl
32.5x2x15

Glute Ham Raise
BW+16x2x15

Single Leg leg press
87.5kg+ x2x12

Wide Stance V Squat
105x2x12

200cal elliptical to finish.

@madcap71 this is looking good! the single leg press is on point. and you are finishing hard on elliptical

 

[2Thick]

Yesterday's steps: 14,039
19/08: Ham/Glutes - AM fasted session

Abductors:
90x15, x20

DB RDL
60x10 x12

Single leg lying ham curl
32.5x2x15

Glute Ham Raise
BW+16x2x15

Single Leg leg press
87.5kg+ x2x12

Wide Stance V Squat
105x2x12

200cal elliptical to finish.

Another fantastic leg day. I've seen several good leg days today. This one is very solid. I like how you keep things simplified. @madcap71

 

[Ulter]

Yesterday's steps: 14,039
19/08: Ham/Glutes - AM fasted session

Abductors:
90x15, x20

DB RDL
60x10 x12

Single leg lying ham curl
32.5x2x15

Glute Ham Raise
BW+16x2x15

Single Leg leg press
87.5kg+ x2x12

Wide Stance V Squat
105x2x12

200cal elliptical to finish.

@madcap71 this is a really good one man! the leg training looks terrific. you are pumping some big weights

 

[madcap71]

Weekly check in:
Weight 94kg (0.2kg v last week, -1.8kg overall)

Shaved off around 200kcals from training day (circa 2900 kcals) and rest day (circa 2300 kcals) through dropping 40g carbs and added in clen at 60mcg and 10mg tren ace daily (@BodyMonster34 will be happy)

 

[madcap71]

Daily closer to show how do you feel? @madcap71

No energy crashes or burning hunger yet, the scales are moving in the right direction but very slowly. I seem to be having a nice recomp so I think (hope) I will have a slightly higher stage weight than last time out.

8.5 weeks to go to get my lower back and glutes in

V Squat I like

It's my favourite squat movement and friendly to the knees. Just need to be pushing the big weights like you big man haha

@madcap71 this is looking good! the single leg press is on point. and you are finishing hard on elliptical

Another fantastic leg day. I've seen several good leg days today. This one is very solid. I like how you keep things simplified. @madcap71

@madcap71 this is a really good one man! the leg training looks terrific. you are pumping some big weights

Thank you gents!