Approved Log Cruise to Growth Phase Cycle Journal

[KaneD]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

 

[Dreamer]

Love your training split, calories are sensible, you do a good amount of cardio.

Nice supps - more omega wouldnt hurt at all, but a solid list, you’ve put together a really good plan, and I think your going to nail your goals - your starting from a good base too.

If your keen to try one of the other labs - give @Gold Standard Labs a go, you wont be disappointed at all.

 

[KaneD]

Love your training split, calories are sensible, you do a good amount of cardio.

Nice supps - more omega wouldnt hurt at all, but a solid list, you’ve put together a really good plan, and I think your going to nail your goals - your starting from a good base too.

If your keen to try one of the other labs - give @Gold Standard Labs a go, you wont be disappointed at all.

I appreciate it bro!

How far should I go with the Omega? My HDL is a little under the range, but I wasn’t sure how high I could run the fish oils. I’ll post my bloods below to give more of a reference

Gold Standard Labs are for sure on my list next to try!

 

[KaneD]

Bloods from early December

 

[Allupfromhere]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

This layout is well thought out brother!
Perfect approach slowly adding food week by week. No point adding too much more then your body can utilise and end up putting on fat. I always think of it like a camp fire. Small flame starts slowly add wood and you build a fire so hot you can throw whatever at it. Throw too much too soon and you just end up with a pile of wood haha.

Any of the tiered vendors are kings around here @R&Dpharma gold tier vendor with elite gear also and he is a razor of a bloke to deal with.

Welcome to Evo brother and looking foward to following your journey.

 

[Dreamer]

I appreciate it bro!

How far should I go with the Omega? My HDL is a little under the range, but I wasn’t sure how high I could run the fish oils. I’ll post my bloods below to give more of a reference

Gold Standard Labs are for sure on my list next to try!

You have a little bit going on here man, were you dehydrated before these bloods? If not, have you addressed your HCT and RBC? Your at the point that would warrant a donation.

Your HDL isnt ideal no - I would run like 10-12g fish oil, but start adding some healthy fats to your diet - Olive oil, avocado, salmon, nuts etc.

Your LDL actually needs work and can be helped with supps.

Citrus Bergamot 1200mg daily
Physilium Husk 12g a day
Red Yeast Rice 1200mg a day
Plant Sterols - 2g a day
Berberine 1000mg a day


These will do quite alot to lower your LDL.

 

[Allupfromhere]

You have a little bit going on here man, were you dehydrated before these bloods? If not, have you addressed your HCT and RBC? Your at the point that would warrant a donation.

Your HDL isnt ideal no - I would run like 10-12g fish oil, but start adding some healthy fats to your diet - Olive oil, avocado, salmon, nuts etc.

Your LDL actually needs work and can be helped with supps.

Citrus Bergamot 1200mg daily
Physilium Husk 12g a day
Red Yeast Rice 1200mg a day
Plant Sterols - 2g a day
Berberine 1000mg a day


These will do quite alot to lower your LDL.

Didnt see the bloods before. Bit of work to do here first @KaneD

 

[KaneD]

This layout is well thought out brother!
Perfect approach slowly adding food week by week. No point adding too much more then your body can utilise and end up putting on fat. I always think of it like a camp fire. Small flame starts slowly add wood and you build a fire so hot you can throw whatever at it. Throw too much too soon and you just end up with a pile of wood haha.

Any of the tiered vendors are kings around here @R&Dpharma gold tier vendor with elite gear also and he is a razor of a bloke to deal with.

Welcome to Evo brother and looking foward to following your journey.

Can’t say I’ve ever heard that camp fire analogy before, but I like it I’ve never really been this lean before so I wasn’t too sure how to maintain it without too much spillover, so I thought slow and steady with the calories should hopefully be alright

R&D is another one on the list I’ll need to try! Happy to be here bro, thanks

 

[KaneD]

You have a little bit going on here man, were you dehydrated before these bloods? If not, have you addressed your HCT and RBC? Your at the point that would warrant a donation.

Your HDL isnt ideal no - I would run like 10-12g fish oil, but start adding some healthy fats to your diet - Olive oil, avocado, salmon, nuts etc.

Your LDL actually needs work and can be helped with supps.

Citrus Bergamot 1200mg daily
Physilium Husk 12g a day
Red Yeast Rice 1200mg a day
Plant Sterols - 2g a day
Berberine 1000mg a day


These will do quite alot to lower your LDL.

I made sure I had about 2L of water before the test, so I ended up guessing it wasn’t a hydration issue and got a doctors referral and booked in a blood donation for the second week into next year how much of an effect does it have on HCT and RBC?

Sorry bro I forgot to add Citrus Bergamot into my thread, been taking 1200mg daily. But I’ll have to jump on the rest of those supps too!

 

[LevButlerov]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

welcome fully to the EVO family you look good and lean in the pics, very good shoulders and chest too @KaneD thank you for sharing with us!

On diet and training I like the basics but we need details as you go please. If you can do 2x/week would be awesome

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good with actualf oods
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc, like are you able to do am fasted cardio?
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

on supps I see probiotics but dont see digestive enzymes or psyllium husk, lets add that

if you want to grow, how much do you want to gain? because with retatrutide will be difficult to put on actual mass

Bloods from early December

bloods not bad, but e2 is a bit high, how do you feel on it?

@BeMe @HarleyGuy @s.gentz
@Pigsy @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[rizzlekdizzle]

Another aussie log - great!
Good result with the cut there brother I reckon you have the build to respond well!

 

[stevesmi]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

@KaneD looking really good on this, man. The push-pull legs is definitely a good option. And I like that you are also hitting 5K once a week on cardio day. That goes a long way.

 

[KaneD]

welcome fully to the EVO family you look good and lean in the pics, very good shoulders and chest too @KaneD thank you for sharing with us!

On diet and training I like the basics but we need details as you go please. If you can do 2x/week would be awesome

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good with actualf oods
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc, like are you able to do am fasted cardio?
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

on supps I see probiotics but dont see digestive enzymes or psyllium husk, lets add that

if you want to grow, how much do you want to gain? because with retatrutide will be difficult to put on actual mass

bloods not bad, but e2 is a bit high, how do you feel on it?

@BeMe @HarleyGuy @s.gentz
@Pigsy @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Happy to be here bro! I should be able to post details at least 3-4 times a week if not more, would like to give you guys as much info as I can so I can take the feedback onboard

I’ll take photos of my meals and sit down of an afternoon and post them, and I’ve got my training written in my notes already so I’ll be able to send that through with updated reps and weights after every session

I’ve just been out to pick up some psyllium husk and I’ll have to order some digestive enzymes. Any recommendations?

I wasn’t really expecting much mass over the next 10 weeks just running TRT doses, but I thought it would be best to stay lean and keep my expectations low at around maybe 1-2kg of lean tissue? Is that reasonable or should I shoot for more? I’m slowly titrating down from the Retatrutide and should be off it within the next 2 weeks, only really had it in because I’ve heard it could help with lipids, any possibly fatty liver issues, and to keep me insulin sensitive

With the E2 level I feel good at the moment, libido is high, pumps are nice and my gyno doesn’t flare up at all. Should I still try to get it down a bit lower?

 

[KaneD]

Another aussie log - great!
Good result with the cut there brother I reckon you have the build to respond well!

Feels good to be able to join the community!
Really dialled it in for the 14 weeks on the cut, thank you for the kind words brother keen to grow!

 

[KaneD]

@KaneD looking really good on this, man. The push-pull legs is definitely a good option. And I like that you are also hitting 5K once a week on cardio day. That goes a long way.

Thank you bro! Push Pull Legs makes life a lot easier being able to hit each body part twice a week. Love to get the cardio in do you think there would be more benefit to either doing more or less cardio over the week?

 

[LevButlerov]

Happy to be here bro! I should be able to post details at least 3-4 times a week if not more, would like to give you guys as much info as I can so I can take the feedback onboard

I’ll take photos of my meals and sit down of an afternoon and post them, and I’ve got my training written in my notes already so I’ll be able to send that through with updated reps and weights after every session

I’ve just been out to pick up some psyllium husk and I’ll have to order some digestive enzymes. Any recommendations?

I wasn’t really expecting much mass over the next 10 weeks just running TRT doses, but I thought it would be best to stay lean and keep my expectations low at around maybe 1-2kg of lean tissue? Is that reasonable or should I shoot for more? I’m slowly titrating down from the Retatrutide and should be off it within the next 2 weeks, only really had it in because I’ve heard it could help with lipids, any possibly fatty liver issues, and to keep me insulin sensitive

With the E2 level I feel good at the moment, libido is high, pumps are nice and my gyno doesn’t flare up at all. Should I still try to get it down a bit lower?

3-4 times is already a win @KaneD

if you can post the pics will be waiting too.

On brand I dont have recommendations since you're in AU pic up what's cheaper online.

I wasn’t really expecting much mass over the next 10 weeks just running TRT doses, but I thought it would be best to stay lean and keep my expectations low at around maybe 1-2kg of lean tissue? Is that reasonable or should I shoot for more? I’m slowly titrating down from the Retatrutide and should be off it within the next 2 weeks, only really had it in because I’ve heard it could help with lipids, any possibly fatty liver issues, and to keep me insulin sensitive

You can grow on TRT for sure and we can always make it TRT+
1-2kgs sure depends how we eat, lets lower down the reta and see

With the E2 level I feel good at the moment, libido is high, pumps are nice and my gyno doesn’t flare up at all. Should I still try to get it down a bit lower?

I would get it retested imo lcms

 

[KaneD]

You can grow on TRT for sure and we can always make it TRT+
1-2kgs sure depends how we eat, lets lower down the reta and see

Always thought about TRT+ but I wasn’t sure if I should add in any other compounds whilst my bloods were the way they were, would it be alright to go any higher with the HGH or should I save that for when I’m running higher doses of gear?

I would get it retested imo lcms

Sweet bro, I’ll make sure I add that in my next set of bloods!

 

[rizzlekdizzle]

TRT+ is usually the cruise in a 'blast/cruise/blast' phase.
Probably what I will do before my next blast (though my blast might be some peoples cruise of course)

 

[Mobster]

Started my first cycle when I was 20

I'd prefer you to have waited

 

[KaneD]

TRT+ is usually the cruise in a 'blast/cruise/blast' phase.
Probably what I will do before my next blast (though my blast might be some peoples cruise of course)

What would your TRT+ usually look like?

 

[KaneD]

Started my first cycle when I was 20

I'd prefer you to have waited

I 100% agree, if I could go back and start a lot later I would've. Just young and dumb, listening to the wrong people

 

[KaneD]

Let me know if this kind of layout is alright for a log

Started today off with fasted Cardio - 3km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

10am
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

1pm
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

3pm
Push Day Workout – 29 Dec
Dumbbell Bench Press
• Set 1 – 30 kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 30 kg × 8 reps

Shoulder Press (Machine)
• Set 1 – 32 kg × 11 reps
• Set 2 – 32 kg × 10 reps
• Set 3 – 32 kg × 10 reps

Incline Chest Fly (Dumbbell)
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 11 reps
• Set 3 – 15 kg × 11 reps

Lateral Raise (Dumbell
• Set 1 – 7.5 kg × 15 reps
• Set 2 – 7.5 kg × 12 reps
• Set 3 – 7.5 kg × 12 reps

Triceps Extension
• Set 1 – 21.25 kg × 15 reps
• Set 2 – 21.25 kg × 12 reps
• Set 3 – 21.25 kg × 12 reps

Chest Dips (Bodyweight)
• Set 1 – 10 kg added × 12 reps
• Set 2 – 10 kg added × 12 reps
• Set 3 – 10 kg added × 12 reps

Post Workout Cardio
20mins on the treadmill at 9% incline - Heart Rate at 130bpm
30g of Whey Protein Isolate and 40g of Maltodextrin Post Workout (27 P | 48 C | 1 F)

Will have this around 730pm tonight
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2318 kcals
Protein - 248g
Carbs - 201g
Fat - 56g

Hydration - 4.5L of water throughout the day

NOTES - Performance in the gym is a lot better now that the cals are back up. Had dropped them down to 1900 by the end of the cut and have slowly brought them back up to 2300. Test is back up to 150mg a week split into two pins (had it at 100mg a week during 4 week health phase). Found that this keeps my Testosterone at about 30nmol/L. Usually I add blended up spinach or broccoli into my meals but I've been a bit lazy this last week. Also jumped onto some psyllium husk today which I'll be adding in daily

 

[rizzlekdizzle]

What would your TRT+ usually look like?

I would run TRT+ at 250-300mg T a week. kind of double a TRT doseage

 

[stevesmi]

Thank you bro! Push Pull Legs makes life a lot easier being able to hit each body part twice a week. Love to get the cardio in do you think there would be more benefit to either doing more or less cardio over the week?

I’m always a believer in cardio. The heart is a muscle and the myth that you burn muscle from doing cardio is just that a myth.

 

[Ulter]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

Good job on this training program. Push-pull-legs is very clichéd, but it's definitely effective. I've seen a lot of people use it with success over the years. @KaneD

 

[ceo]

Let me know if this kind of layout is alright for a log

Started today off with fasted Cardio - 3km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

10am
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

1pm
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

3pm
Push Day Workout – 29 Dec
Dumbbell Bench Press
• Set 1 – 30 kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 30 kg × 8 reps

Shoulder Press (Machine)
• Set 1 – 32 kg × 11 reps
• Set 2 – 32 kg × 10 reps
• Set 3 – 32 kg × 10 reps

Incline Chest Fly (Dumbbell)
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 11 reps
• Set 3 – 15 kg × 11 reps

Lateral Raise (Dumbell
• Set 1 – 7.5 kg × 15 reps
• Set 2 – 7.5 kg × 12 reps
• Set 3 – 7.5 kg × 12 reps

Triceps Extension
• Set 1 – 21.25 kg × 15 reps
• Set 2 – 21.25 kg × 12 reps
• Set 3 – 21.25 kg × 12 reps

Chest Dips (Bodyweight)
• Set 1 – 10 kg added × 12 reps
• Set 2 – 10 kg added × 12 reps
• Set 3 – 10 kg added × 12 reps

Post Workout Cardio
20mins on the treadmill at 9% incline - Heart Rate at 130bpm
30g of Whey Protein Isolate and 40g of Maltodextrin Post Workout (27 P | 48 C | 1 F)

Will have this around 730pm tonight
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2318 kcals
Protein - 248g
Carbs - 201g
Fat - 56g

Hydration - 4.5L of water throughout the day

NOTES - Performance in the gym is a lot better now that the cals are back up. Had dropped them down to 1900 by the end of the cut and have slowly brought them back up to 2300. Test is back up to 150mg a week split into two pins (had it at 100mg a week during 4 week health phase). Found that this keeps my Testosterone at about 30nmol/L. Usually I add blended up spinach or broccoli into my meals but I've been a bit lazy this last week. Also jumped onto some psyllium husk today which I'll be adding in daily

Bros, you doing good on this bodyweight chest dip! Nothing better. @KaneD really works your push-in muscles and really surprisingly effective training.

 

[2Thick]

Let me know if this kind of layout is alright for a log

Started today off with fasted Cardio - 3km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

10am
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

1pm
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

3pm
Push Day Workout – 29 Dec
Dumbbell Bench Press
• Set 1 – 30 kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 30 kg × 8 reps

Shoulder Press (Machine)
• Set 1 – 32 kg × 11 reps
• Set 2 – 32 kg × 10 reps
• Set 3 – 32 kg × 10 reps

Incline Chest Fly (Dumbbell)
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 11 reps
• Set 3 – 15 kg × 11 reps

Lateral Raise (Dumbell
• Set 1 – 7.5 kg × 15 reps
• Set 2 – 7.5 kg × 12 reps
• Set 3 – 7.5 kg × 12 reps

Triceps Extension
• Set 1 – 21.25 kg × 15 reps
• Set 2 – 21.25 kg × 12 reps
• Set 3 – 21.25 kg × 12 reps

Chest Dips (Bodyweight)
• Set 1 – 10 kg added × 12 reps
• Set 2 – 10 kg added × 12 reps
• Set 3 – 10 kg added × 12 reps

Post Workout Cardio
20mins on the treadmill at 9% incline - Heart Rate at 130bpm
30g of Whey Protein Isolate and 40g of Maltodextrin Post Workout (27 P | 48 C | 1 F)

Will have this around 730pm tonight
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2318 kcals
Protein - 248g
Carbs - 201g
Fat - 56g

Hydration - 4.5L of water throughout the day

NOTES - Performance in the gym is a lot better now that the cals are back up. Had dropped them down to 1900 by the end of the cut and have slowly brought them back up to 2300. Test is back up to 150mg a week split into two pins (had it at 100mg a week during 4 week health phase). Found that this keeps my Testosterone at about 30nmol/L. Usually I add blended up spinach or broccoli into my meals but I've been a bit lazy this last week. Also jumped onto some psyllium husk today which I'll be adding in daily

@KaneD this is really good. I like the avocado in the carb meal. Also, I like the psyllium husk. If you need fiber, then definitely that's a great way to get it.

 

[ROIDDERS]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

Really good work on this. Laid out your supplement routine, and it looks really strong. I like the lion's mane and the Hawthorn Berry; those are some of my favorites as well. And good to see you really pushing the creatine - I think it's underrated and very good value. @KaneD

 

[KaneD]

I would run TRT+ at 250-300mg T a week. kind of double a TRT doseage

Do you find that health markers still stay in range at that dose? Or it doesn’t really matter too much if they’re out a little bit?

 

[KaneD]

I’m always a believer in cardio. The heart is a muscle and the myth that you burn muscle from doing cardio is just that a myth.

I agree! When I started up the cardio up again I could feel a massive difference in how I felt day to day, and during cut I didn’t lose to much muscle tissue, if any

 

[KaneD]

Good job on this training program. Push-pull-legs is very clichéd, but it's definitely effective. I've seen a lot of people use it with success over the years. @KaneD

So far it’s been good to me, a lot more effective than the bro split for me personally

Bros, you doing good on this bodyweight chest dip! Nothing better. @KaneD really works your push-in muscles and really surprisingly effective training.

It was hard to get it started, but I had been shown the right form and have added it in ever since!

@KaneD this is really good. I like the avocado in the carb meal. Also, I like the psyllium husk. If you need fiber, then definitely that's a great way to get it.

I’m keen to see how the psyllium husk goes with digestion when I start to push more food

Really good work on this. Laid out your supplement routine, and it looks really strong. I like the lion's mane and the Hawthorn Berry; those are some of my favorites as well. And good to see you really pushing the creatine - I think it's underrated and very good value. @KaneD

I’ve only just recently started with the Lions Mane, have you found a noticeable difference at all since starting it?

Cheers boys for all the advice and comments too!

 

[stevesmi]

I agree! When I started up the cardio up again I could feel a massive difference in how I felt day to day, and during cut I didn’t lose to much muscle tissue, if any

yep cardio is a must. we are humans and need to train our hearts

 

[LevButlerov]

Always thought about TRT+ but I wasn’t sure if I should add in any other compounds whilst my bloods were the way they were, would it be alright to go any higher with the HGH or should I save that for when I’m running higher doses of gear?

I think lets get bloods 1st before we go on @KaneD

 

[rizzlekdizzle]

Do you find that health markers still stay in range at that dose? Or it doesn’t really matter too much if they’re out a little bit?

Mine stay pretty much in range or just north. But it’s not something you would permanently do. Maybe if you wanted a really strong year you might just blast and cruise but I wouldn’t. recommend it for that long. I know some people will just permablast and that can’t be good for you, body needs a break

 

[R.AP]

So far it’s been good to me, a lot more effective than the bro split for me personally

It was hard to get it started, but I had been shown the right form and have added it in ever since!

I’m keen to see how the psyllium husk goes with digestion when I start to push more food

I’ve only just recently started with the Lions Mane, have you found a noticeable difference at all since starting it?

Cheers boys for all the advice and comments too!

It's not the split that matters for the most part but the way you execute it! For sure if you're an experienced lifter you can tweak individual muscle volume and frequency based on needs but the overwhelming majority of the population have a long way to go when it comes to training methodology and execution before that's a worry!

If you ever want some feedback on your lifts bro don't be afraid to flick some footage across to me on Telegram @MrGrin0

Also, welcome to the forums! If you're running UGL stuff don't be afraid to come and say hello over on evolutionary.org as well!

 

[waggat]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

Nice start to your log mate.

Awesome progress so far. Looking pretty lean now.

Let me know if this kind of layout is alright for a log

Started today off with fasted Cardio - 3km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

10am
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

1pm
Meal 1- 51 P | 59 C | 16 F
200g of Chicken Breast Mince
150g of Jasmine Rice
80g of Avocado

3pm
Push Day Workout – 29 Dec
Dumbbell Bench Press
• Set 1 – 30 kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 30 kg × 8 reps

Shoulder Press (Machine)
• Set 1 – 32 kg × 11 reps
• Set 2 – 32 kg × 10 reps
• Set 3 – 32 kg × 10 reps

Incline Chest Fly (Dumbbell)
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 11 reps
• Set 3 – 15 kg × 11 reps

Lateral Raise (Dumbell
• Set 1 – 7.5 kg × 15 reps
• Set 2 – 7.5 kg × 12 reps
• Set 3 – 7.5 kg × 12 reps

Triceps Extension
• Set 1 – 21.25 kg × 15 reps
• Set 2 – 21.25 kg × 12 reps
• Set 3 – 21.25 kg × 12 reps

Chest Dips (Bodyweight)
• Set 1 – 10 kg added × 12 reps
• Set 2 – 10 kg added × 12 reps
• Set 3 – 10 kg added × 12 reps

Post Workout Cardio
20mins on the treadmill at 9% incline - Heart Rate at 130bpm
30g of Whey Protein Isolate and 40g of Maltodextrin Post Workout (27 P | 48 C | 1 F)

Will have this around 730pm tonight
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2318 kcals
Protein - 248g
Carbs - 201g
Fat - 56g

Hydration - 4.5L of water throughout the day

NOTES - Performance in the gym is a lot better now that the cals are back up. Had dropped them down to 1900 by the end of the cut and have slowly brought them back up to 2300. Test is back up to 150mg a week split into two pins (had it at 100mg a week during 4 week health phase). Found that this keeps my Testosterone at about 30nmol/L. Usually I add blended up spinach or broccoli into my meals but I've been a bit lazy this last week. Also jumped onto some psyllium husk today which I'll be adding in daily

Nice push workout mate. To me that's the perfect number and blend of exercises.

Meals looking good too.

 

[ROIDDERS]

I’ve only just recently started with the Lions Mane, have you found a noticeable difference at all since starting it?

I use a product called N2Guard, and it has everything all-in-one formula.

 

[KaneD]

I think lets get bloods 1st before we go on @KaneD

Blood donation is booked in and I’ll be getting bloods a week or two after that and will have them posted up

Mine stay pretty much in range or just north. But it’s not something you would permanently do. Maybe if you wanted a really strong year you might just blast and cruise but I wouldn’t. recommend it for that long. I know some people will just permablast and that can’t be good for you, body needs a break

I agree 100% bro! At some point we have to come back to homeostasis, would be nice if we could permablast though

It's not the split that matters for the most part but the way you execute it! For sure if you're an experienced lifter you can tweak individual muscle volume and frequency based on needs but the overwhelming majority of the population have a long way to go when it comes to training methodology and execution before that's a worry!

If you ever want some feedback on your lifts bro don't be afraid to flick some footage across to me on Telegram @MrGrin0

Also, welcome to the forums! If you're running UGL stuff don't be afraid to come and say hello over on evolutionary.org as well!

I appreciate the offer brother! I’ll get some footage together on some lifts and send them through for your feedback I’m stoked that I finally made the decision to sign up to the forums bro, seems like a genuine community here

 

[KaneD]

Nice start to your log mate.

Awesome progress so far. Looking pretty lean now.



Nice push workout mate. To me that's the perfect number and blend of exercises.

Meals looking good too.

Thank you bro! Life’s a lot easier when you get lean

I use a product called N2Guard, and it has everything all-in-one formula.

Sweet bro I’ll look into it! Is there anywhere in particular I can buy it from?

 

[2Thick]

I’m keen to see how the psyllium husk goes with digestion when I start to push more food

That's what this log is for. Let's see what happens.

 

[KaneD]

Fasted Weight - 76kg

Started today off again with fasted Cardio - 2.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

11am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

3pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

6pm
Pull Day Workout – 30 Dec
Pull-Ups (Assisted)
• Set 1 – +40 kg × 10 reps
• Set 2 – +40 kg × 9 reps
• Set 3 – +40 kg × 8 reps

Seated Row (Straight Bar Cable)
• Set 1 – 70 kg × 12 reps
• Set 2 – 70 kg × 12 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)
• Set 1 – 25 kg × 15 reps
• Set 2 – 25 kg × 14 reps
• Set 3 – 25 kg × 13 reps

Hammer Curl (Dumbbell)
• Set 1 – 15 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 15 kg × 8 reps

Dumbbell Shrug
• Set 1 – 42.5 kg × 12 reps
• Set 2 – 42.5 kg × 12 reps
• Set 3 – 42.5 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)
• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 60 kg × 12 reps

Post Workout Cardio
20mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
12g Psyllium Husk
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Test E - 150mg/week
HGH - 3.3IU/night
Reta - 1mg/week

NOTES - Had a massive day at work to finish the year off, but always look forward to the gym of an afternoon. Introduced more rice to 2 of my meals today, will keep calories around here for the next few weeks.

 

[ceo]

So far it’s been good to me, a lot more effective than the bro split for me personally

It was hard to get it started, but I had been shown the right form and have added it in ever since!

I’m keen to see how the psyllium husk goes with digestion when I start to push more food

I’ve only just recently started with the Lions Mane, have you found a noticeable difference at all since starting it?

Cheers boys for all the advice and comments too!

Bros, Evo, love and respect. Keep pushing that fiber.

 

[Ulter]

So far it’s been good to me, a lot more effective than the bro split for me personally

Hey, if it works, then stick with it.

 

[ROIDDERS]

Thank you bro! Life’s a lot easier when you get lean

Sweet bro I’ll look into it! Is there anywhere in particular I can buy it from?

if you are in the states they sell it on ebay or n2bm.com n2bm can ship to multiple countries too
you can reach out to @RoySimpson he would be able to tell you

 

[LevButlerov]

Blood donation is booked in and I’ll be getting bloods a week or two after that and will have them posted up

awesome

 

[LevButlerov]

Fasted Weight - 76kg

Started today off again with fasted Cardio - 2.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

11am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

3pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

6pm
Pull Day Workout – 30 Dec
Pull-Ups (Assisted)
• Set 1 – +40 kg × 10 reps
• Set 2 – +40 kg × 9 reps
• Set 3 – +40 kg × 8 reps

Seated Row (Straight Bar Cable)
• Set 1 – 70 kg × 12 reps
• Set 2 – 70 kg × 12 reps
• Set 3 – 70 kg × 10 reps

Face Pull (Cable)
• Set 1 – 25 kg × 15 reps
• Set 2 – 25 kg × 14 reps
• Set 3 – 25 kg × 13 reps

Hammer Curl (Dumbbell)
• Set 1 – 15 kg × 10 reps
• Set 2 – 15 kg × 8 reps
• Set 3 – 15 kg × 8 reps

Dumbbell Shrug
• Set 1 – 42.5 kg × 12 reps
• Set 2 – 42.5 kg × 12 reps
• Set 3 – 42.5 kg × 12 reps

Lat Pulldown – Wide Grip (Cable)
• Set 1 – 50 kg × 15 reps
• Set 2 – 60 kg × 12 reps
• Set 3 – 60 kg × 12 reps

Post Workout Cardio
20mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
12g Psyllium Husk
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Test E - 150mg/week
HGH - 3.3IU/night
Reta - 1mg/week

NOTES - Had a massive day at work to finish the year off, but always look forward to the gym of an afternoon. Introduced more rice to 2 of my meals today, will keep calories around here for the next few weeks.

Good day but we are going into growth right? lets start adding a protein bar with meals as well @KaneD

 

[ballin2504]

After a couple years of reading logs and taking in as much information as I can on these forums, I finally decided to take the leap and make an account to be able to start a log of my own. I can appreciate the community thats been built here and I’m keen to be a part of it.

Personal Info
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with many different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August this year I decided to lock back in. Started at a very soft and flabby 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, and feel free to ask about the PEDs, diet and training style used). I’ve only this year been consistently on top of my bloodwork, and have recently finished off a 4 week Health Phase. I’m currently transitioning into my Cruise Phase and will be running this through to hopefully the start of March (pending blood markers) when I’ll be starting my Growth Phase.

Age: 29
Height: 180cm
Current Weight: 75kg
Goal Weight at the end of Cruise: 77-78kg, keeping tight body composition

Current PEDs and Labs Used
UGL OZ Platinum Labs Testosterone Enanthate 250 - 150mg/wk split into 75mg twice a week (purchased)
UGL OZ Shogun HGH - 3.3IU every night (purchased)
Raptor Labs Retatrutide - 2mg/wk (purchased)

I’ve stockpiled oils and peptides from multiple different labs. So far I’ve had great results from UGL OZ and Raptor Labs, but I’m keen to try the new labs. If all goes well with this Cruise Phase log, my Growth Phase Log will have details about what gear from what labs that I’ll be using

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 4g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 600mg/daily
Lions Mane - 2000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda
Probiotic - 1 capsule/daily
Creatine - 8g/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio
Sunday - Rest

Always end every session with 20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do cardio fasted. 3km walk keeping heart rate at about 100bpm
I run 4-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 230P | 201C | 64F ~2300kcal
Currently just under maintenance, but will be slowly reintroducing more food week by week to be at (or slightly above) maintenance calories at about 2700

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets a bit hectic, but I’ll be doing my best to keep on top of the log!

Always open to any and all suggestions/advice

@KaneD welcome to the Evo fam. Glad to see you got a log up.

 

[R.AP]

Blood donation is booked in and I’ll be getting bloods a week or two after that and will have them posted up

I agree 100% bro! At some point we have to come back to homeostasis, would be nice if we could permablast though

I appreciate the offer brother! I’ll get some footage together on some lifts and send them through for your feedback I’m stoked that I finally made the decision to sign up to the forums bro, seems like a genuine community here

Brilliant community full of people that have your best interest at heart. Lots of experience and knowledge to be found.

My pleasure! Flick em through and we'll have a look!

 

[KaneD]

Bros, Evo, love and respect. Keep pushing that fiber.

Evo brothers

Good day but we are going into growth right? lets start adding a protein bar with meals as well @KaneD

Will do bro, is this more for extra calories or more so protein?

@KaneD welcome to the Evo fam. Glad to see you got a log up.

I appreciate it bro, happy to be a part of the Evo fam

Brilliant community full of people that have your best interest at heart. Lots of experience and knowledge to be found.

My pleasure! Flick em through and we'll have a look!

Honestly wish I had joined a lot earlier, the amount of information I’ve picked up only in a few days is unreal! Such a wealth of knowledge in the community

 

[LevButlerov]

Will do bro, is this more for extra calories or more so protein?

I would up protein first

 

[KaneD]

Fasted Weight - 76.3kg

Started today off again with fasted Cardio - 2km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1030am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Leg Day Workout – 31 Dec

Single Leg Extension (Machine)
• Set 1 – 26 kg × 13 reps
• Set 2 – 26 kg × 12 reps
• Set 3 – 26 kg × 12 reps

Standing Calf Raise (Machine)
• Set 1 – 5 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15 reps
• Set 2 – 54 kg × 12 reps
• Set 3 – 54 kg × 12 reps

Hack Squat
• Set 1 – 20 kg × 10 reps
• Set 2 – 20 kg × 10 reps
• Set 3 – 20 kg × 10 reps

Dumbbell Lunge
• Set 1 – 10 kg × 10 reps (each leg)
• Set 2 – 10 kg × 10 reps
• Set 3 – 10 kg × 10 reps

Hyperextensions
• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 15 reps
• Set 3 – 10 kg × 14 reps

Post Workout Cardio
10mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

NOTES - Thought I would close the year out with leg day, best day of the week. I didn’t get any photos today of food or training, but tomorrow is Push day so I’ll be sure to get the photos coming through I hope everyone has had an unreal 2025! I’m stoked to be a part of the Evo fam, and at this rate I’m sure 2026 is going to be even bigger

 

[KaneD]

I would up protein first

sweet bro! Should I be looking at protein bars with specific macros? or just any good protein bars should be all good?

 

[ceo]

Evo brothers

Bros, Evo, love all the way.

 

[LevButlerov]

sweet bro! Should I be looking at protein bars with specific macros? or just any good protein bars should be all good?

see what you can find local first quest is a good one @KaneD

 

[LevButlerov]

Fasted Weight - 76.3kg

Started today off again with fasted Cardio - 2km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1030am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Leg Day Workout – 31 Dec

Single Leg Extension (Machine)
• Set 1 – 26 kg × 13 reps
• Set 2 – 26 kg × 12 reps
• Set 3 – 26 kg × 12 reps

Standing Calf Raise (Machine)
• Set 1 – 5 kg × 20 reps
• Set 2 – 15 kg × 20 reps
• Set 3 – 15 kg × 20 reps
• Set 4 – 15 kg × 20 reps

Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15 reps
• Set 2 – 54 kg × 12 reps
• Set 3 – 54 kg × 12 reps

Hack Squat
• Set 1 – 20 kg × 10 reps
• Set 2 – 20 kg × 10 reps
• Set 3 – 20 kg × 10 reps

Dumbbell Lunge
• Set 1 – 10 kg × 10 reps (each leg)
• Set 2 – 10 kg × 10 reps
• Set 3 – 10 kg × 10 reps

Hyperextensions
• Set 1 – 10 kg × 15 reps
• Set 2 – 10 kg × 15 reps
• Set 3 – 10 kg × 14 reps

Post Workout Cardio
10mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

NOTES - Thought I would close the year out with leg day, best day of the week. I didn’t get any photos today of food or training, but tomorrow is Push day so I’ll be sure to get the photos coming through I hope everyone has had an unreal 2025! I’m stoked to be a part of the Evo fam, and at this rate I’m sure 2026 is going to be even bigger

Good macros today as we close out the year congratulations on staring your log I think 2026 is going to be amazing for you @KaneD EVO family love and support your way! WIN! happy new year!

 

[KaneD]

see what you can find local first quest is a good one @KaneD

I'll head out to the shops today and see what I can find

Good macros today as we close out the year congratulations on staring your log I think 2026 is going to be amazing for you @KaneD EVO family love and support your way! WIN! happy new year!

I can't wait to see what the next 12 months is going to look like, especially with the experience and guidance every Evo member brings to the table big things coming your way in 2026 as well brother! Happy New Year to you too!

 

[LevButlerov]

I can't wait to see what the next 12 months is going to look like, especially with the experience and guidance every Evo member brings to the table big things coming your way in 2026 as well brother! Happy New Year to you too!

12 mo will be a win, EVO family big love your way happy new year @KaneD

 

[KaneD]

Sorry I missed out on yesterday’s check in! Posting it below

Fasted Weight - 76.2kg

Started to add in 4 x 30 sec vacuum holds first thing of a morning

Fasted Cardio - 3km walk keeping heart rate around 90-100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 1 Jan

Incline Dumbbell Bench Press
• Set 1 – 30 kg × 11 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 30 kg × 8 reps

Dumbbell Overhead Press
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Dumbbell Lateral Raise
• Set 1 – 10 kg × 11 reps
• Set 2 – 10 kg × 10 reps
• Set 3 – 10 kg × 10 reps

Chest Fly (Machine)
• Set 1 – 61 kg × 15 reps
• Set 2 – 61 kg × 15 reps
• Set 3 – 61 kg × 12 reps

Triceps Extension
• Set 1 – 25 kg × 15 reps
• Set 2 – 28.7 kg × 12 reps
• Set 3 – 28.7 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

NOTES - During my cut I would add in stomach vacuums every morning and it seemed to help tighten my midsection. Been a bit slack with it over the last few weeks, but this morning I decided to bring them back in consistently cooked some more meal prep today and organised the supplement stack another week

 

[LevButlerov]

Sorry I missed out on yesterday’s check in! Posting it below

Fasted Weight - 76.2kg

Started to add in 4 x 30 sec vacuum holds first thing of a morning

Fasted Cardio - 3km walk keeping heart rate around 90-100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 1 Jan

Incline Dumbbell Bench Press
• Set 1 – 30 kg × 11 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 30 kg × 8 reps

Dumbbell Overhead Press
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Dumbbell Lateral Raise
• Set 1 – 10 kg × 11 reps
• Set 2 – 10 kg × 10 reps
• Set 3 – 10 kg × 10 reps

Chest Fly (Machine)
• Set 1 – 61 kg × 15 reps
• Set 2 – 61 kg × 15 reps
• Set 3 – 61 kg × 12 reps

Triceps Extension
• Set 1 – 25 kg × 15 reps
• Set 2 – 28.7 kg × 12 reps
• Set 3 – 28.7 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

NOTES - During my cut I would add in stomach vacuums every morning and it seemed to help tighten my midsection. Been a bit slack with it over the last few weeks, but this morning I decided to bring them back in consistently cooked some more meal prep today and organised the supplement stack another week

nice check in I see meals are clean and macros on point a bit low on protein but good @KaneD
you are getting stronger on the fly?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Allupfromhere]

Sorry I missed out on yesterday’s check in! Posting it below

Fasted Weight - 76.2kg

Started to add in 4 x 30 sec vacuum holds first thing of a morning

Fasted Cardio - 3km walk keeping heart rate around 90-100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 1 Jan

Incline Dumbbell Bench Press
• Set 1 – 30 kg × 11 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 30 kg × 8 reps

Dumbbell Overhead Press
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Dumbbell Lateral Raise
• Set 1 – 10 kg × 11 reps
• Set 2 – 10 kg × 10 reps
• Set 3 – 10 kg × 10 reps

Chest Fly (Machine)
• Set 1 – 61 kg × 15 reps
• Set 2 – 61 kg × 15 reps
• Set 3 – 61 kg × 12 reps

Triceps Extension
• Set 1 – 25 kg × 15 reps
• Set 2 – 28.7 kg × 12 reps
• Set 3 – 28.7 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

NOTES - During my cut I would add in stomach vacuums every morning and it seemed to help tighten my midsection. Been a bit slack with it over the last few weeks, but this morning I decided to bring them back in consistently cooked some more meal prep today and organised the supplement stack another week

This layout for you log is great brother!
Only thing i pick up on when i look at training is set structure and reps. Its almost an immediate indication that there is room for either more intensity or some form clean up when i see straight sets with almost similar reps for each set.

Agree with @R.AP get some training vids up and im sure you will be able to get some more bang for your buck brother.

Keep up the awesome work

 

[KaneD]

nice check in I see meals are clean and macros on point a bit low on protein but good @KaneD
you are getting stronger on the fly?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Try to keep 95% of my meals clean, with maybe a breakfast variation here and there to keep my missus sane what sort of number should I be aiming for with my protein? My flys have always seemed to progress a lot easier than what any of the push chest exercises do, I'm not too sure why

 

[KaneD]

This layout for you log is great brother!
Only thing i pick up on when i look at training is set structure and reps. Its almost an immediate indication that there is room for either more intensity or some form clean up when i see straight sets with almost similar reps for each set.

Agree with @R.AP get some training vids up and im sure you will be able to get some more bang for your buck brother.

Keep up the awesome work

Appreciate the feedback brother!
Should I look at adding more weight onto each set or more so shortening rest times? I wasn't sure if I should be keeping the reps within a certain range, or if I was to add more weight and not hit that rep range whether that's more beneficial or not

Thank you bro!

 

[Allupfromhere]

Appreciate the feedback brother!
Should I look at adding more weight onto each set or more so shortening rest times? I wasn't sure if I should be keeping the reps within a certain range, or if I was to add more weight and not hit that rep range whether that's more beneficial or not

Thank you bro!

How you execute each movement is first and foremost. Then comes intensity. If we do this the other way around it can be a recipe for disaster as im sure you have witnessed plenty of ego lifting in any gym lol.

My personal opinion on training is we only ever have a true top working set. Some people believe we have 2 but one of those sets you will push cleaner and harder for longer. This set is where you leave it all out there... i mean like gun to your head intensity but you must maintain form. Pushing past failure after this set im a believer in back off sets for heavy working sets or intensifiers for accessory movement such as drop sets, rest pauses.

Everyones specific growth from stimulus is personalised at the end of the day. Some people grown from different approaches and some the same. However the foundations are set for us all. Keep form clean and execute with proper intention.

A coach can give you a much more accurate observation specific for you and this is why i would definitely encourage some videos so our brothers like @R.AP can give you some expert advice in these areas.

 

[KaneD]

How you execute each movement is first and foremost. Then comes intensity. If we do this the other way around it can be a recipe for disaster as im sure you have witnessed plenty of ego lifting in any gym lol.

My personal opinion on training is we only ever have a true top working set. Some people believe we have 2 but one of those sets you will push cleaner and harder for longer. This set is where you leave it all out there... i mean like gun to your head intensity but you must maintain form. Pushing past failure after this set im a believer in back off sets for heavy working sets or intensifiers for accessory movement such as drop sets, rest pauses.

Everyones specific growth from stimulus is personalised at the end of the day. Some people grown from different approaches and some the same. However the foundations are set for us all. Keep form clean and execute with proper intention.

A coach can give you a much more accurate observation specific for you and this is why i would definitely encourage some videos so our brothers like @R.AP can give you some expert advice in these areas.

I was once an ego lifter in my younger years, so I know exactly what you're talking about

So that first set of each exercise should be every bit of effort, and then the following sets you shouldn't be able to push as hard as the first set even with 100% effort? I completely agree that form is the most important part for growth, once I cleaned up my form that was when I felt I saw the most progress. What are your thoughts on the rep ranges?

I think one of my next steps will be to engage a coach, to really fine-tune what I need to be able to grow efficiently over the next 12 months and really take the guess work out of it. It's something I've thought about before but could never justify it because I've never really been 100% committed (just young and dumb ) but since August last year I've stayed the course and now would really like to work for a respectable physique

 

[KaneD]

Fasted Weight - 76.7kg

4 x 30 sec vacuum

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

600pm
Pull Day Workout – 2 Jan (Wide Grip Focus)

Wide Pull-Ups (Assisted)
• Set 1 – +40 kg × 11 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +40 kg × 8 reps

Bent-Over Dumbbell Row
• Set 1 – 32.5 kg × 12 reps
• Set 2 – 32.5 kg × 12 reps
• Set 3 – 32.5 kg × 10 reps

Barbell Shrugs
• Set 1 – 80 kg × 15 reps
• Set 2 – 80 kg × 14 reps
• Set 3 – 80 kg × 12 reps

Barbell Bicep Curl (Straight Bar)
• Set 1 – 25 kg × 11 reps
• Set 2 – 25 kg × 8 reps
• Set 3 – 25 kg × 8 reps

Reverse Fly (Machine)
• Set 1 – 40 kg × 14 reps
• Set 2 – 40 kg × 12 reps
• Set 3 – 40 kg × 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal GLOW70 - 4.66mg/night before bed

NOTES - Picked up some GLOW70 from @Prymal so I’ve added that in to the stack pinning sub-q every night, does the dosage and timing look okay? Had a big day at work today so gym was a little late, but still felt good now that I’m slowly adding calories back in should I possibly start adding more volume to my workouts? Also picked up some protein bars to add in throughout the day so you will see them added in from tomorrow onwards

 

[Dreamer]

Fasted Weight - 76.7kg

4 x 30 sec vacuum

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

600pm
Pull Day Workout – 2 Jan (Wide Grip Focus)

Wide Pull-Ups (Assisted)
• Set 1 – +40 kg × 11 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +40 kg × 8 reps

Bent-Over Dumbbell Row
• Set 1 – 32.5 kg × 12 reps
• Set 2 – 32.5 kg × 12 reps
• Set 3 – 32.5 kg × 10 reps

Barbell Shrugs
• Set 1 – 80 kg × 15 reps
• Set 2 – 80 kg × 14 reps
• Set 3 – 80 kg × 12 reps

Barbell Bicep Curl (Straight Bar)
• Set 1 – 25 kg × 11 reps
• Set 2 – 25 kg × 8 reps
• Set 3 – 25 kg × 8 reps

Reverse Fly (Machine)
• Set 1 – 40 kg × 14 reps
• Set 2 – 40 kg × 12 reps
• Set 3 – 40 kg × 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal GLOW70 - 4.66mg/night before bed

NOTES - Picked up some GLOW70 from @Prymal so I’ve added that in to the stack pinning sub-q every night, does the dosage and timing look okay? Had a big day at work today so gym was a little late, but still felt good now that I’m slowly adding calories back in should I possibly start adding more volume to my workouts? Also picked up some protein bars to add in throughout the day so you will see them added in from tomorrow onwards

Glow is great, at 4.6mg a day your getting about .66mg BPC and TB and 3.3mg GHK which isnt too bad, just the TB is a bit lower than you would typically run it, but if you stay on it for awhile you will get the systemic benefits - the heavy hitter is GHK for sure

 

[Allupfromhere]

So that first set of each exercise should be every bit of effort, and then the following sets you shouldn't be able to push as hard as the first set even with 100% effort? I completely agree that form is the most important part for growth, once I cleaned up my form that was when I felt I saw the most progress. What are your thoughts on the rep ranges?

Sorry brother i have misslead you here as i didnt explain it properly. Your top working set should be your full capacity. 100% effort should be every set how ever that looks at the time. I normally run some feeder sets first to aclimate the weight and get a feel for the movement. If its my first exercise for a particular muscle group then it needs to be warmed up properly first.


As an example. Bench Press

I will start with 15 reps at 50% top working weight.

Second set will be 10 reps at 75% workijg weight

Then third set is at 90-95% for only 3-5reps. Dont spend to much time here that you lose steam and fatigue.

Treat all these reps still with intention and really dialing in your form.

My forth set is my top working set, my heaviest weight and set rep range. Fucking send it you should be primed by now.
Normally somewhere between 8-10

If i had to move this weight for another set i doubt i would get past 6ish reps if i pushed properly on my previous. Thats why i bring in a back off set. Ill drop the weight by 20%ish and push this weight to 12 even 15 reps a can safely push to failure here again. I suppose this can be classed as a top working set in its own way too however they look very different on paper but intensity is still 100%.

If this was my second or thirdy exercise for the same muscle i wouldnt go through the rigorous warm up as mentioned but i will still give one or 2 feeder sets to feel put the movement and find my working weight for the day.

We're not always going to pick up where we left off the last week and sometimes we will exceed. Thats why im a believer in the Acclimation sets even when warmed up.

Accessories like curls, lat raise, tri ext. I dont push super heavy. The muscle group is small and can risk more wear and tear going super heavy then gaining stimulus.
Volume and intensifiers is what i like to implement here.

Tricep pressdowns ill look at 1 or 2 sets at the heavier work load where i can reach my limit somewhere around the 12-15 rep range. The my third set will be a dropset or a rest pause/cluster. Same with curls, volune and intensifiers. Heavy curls i guarantee most people will need momentum and swing and that takes away from quality stimulus to a direct muscle.

This is just my approach we learn and feel new things out all the time its apart of the game.

A coach however will help see things clearing and tailor structure to suit you as an individual.

 

[LevButlerov]

Try to keep 95% of my meals clean, with maybe a breakfast variation here and there to keep my missus sane what sort of number should I be aiming for with my protein? My flys have always seemed to progress a lot easier than what any of the push chest exercises do, I'm not too sure why

I would aim for 270 protein and 250-260 carbs I think you can do more @KaneD

 

[LevButlerov]

Fasted Weight - 76.7kg

4 x 30 sec vacuum

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

600pm
Pull Day Workout – 2 Jan (Wide Grip Focus)

Wide Pull-Ups (Assisted)
• Set 1 – +40 kg × 11 reps
• Set 2 – +40 kg × 10 reps
• Set 3 – +40 kg × 8 reps

Bent-Over Dumbbell Row
• Set 1 – 32.5 kg × 12 reps
• Set 2 – 32.5 kg × 12 reps
• Set 3 – 32.5 kg × 10 reps

Barbell Shrugs
• Set 1 – 80 kg × 15 reps
• Set 2 – 80 kg × 14 reps
• Set 3 – 80 kg × 12 reps

Barbell Bicep Curl (Straight Bar)
• Set 1 – 25 kg × 11 reps
• Set 2 – 25 kg × 8 reps
• Set 3 – 25 kg × 8 reps

Reverse Fly (Machine)
• Set 1 – 40 kg × 14 reps
• Set 2 – 40 kg × 12 reps
• Set 3 – 40 kg × 12 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal GLOW70 - 4.66mg/night before bed

NOTES - Picked up some GLOW70 from @Prymal so I’ve added that in to the stack pinning sub-q every night, does the dosage and timing look okay? Had a big day at work today so gym was a little late, but still felt good now that I’m slowly adding calories back in should I possibly start adding more volume to my workouts? Also picked up some protein bars to add in throughout the day so you will see them added in from tomorrow onwards

glow should be fine but you going to do a TD pic of the pep for us from @Prymal? please do

godo training today!

 

[KaneD]

Glow is great, at 4.6mg a day your getting about .66mg BPC and TB and 3.3mg GHK which isnt too bad, just the TB is a bit lower than you would typically run it, but if you stay on it for awhile you will get the systemic benefits - the heavy hitter is GHK for sure

The old me would usually shoot high doses of any new compound straight off the bat, but these days I'm more cautious so I figure I might as well start a little lower to see how my body responds to it first what sort of dosage do you think would be alright to taper up to?

 

[KaneD]

Sorry brother i have misslead you here as i didnt explain it properly. Your top working set should be your full capacity. 100% effort should be every set how ever that looks at the time. I normally run some feeder sets first to aclimate the weight and get a feel for the movement. If its my first exercise for a particular muscle group then it needs to be warmed up properly first.


As an example. Bench Press

I will start with 15 reps at 50% top working weight.

Second set will be 10 reps at 75% workijg weight

Then third set is at 90-95% for only 3-5reps. Dont spend to much time here that you lose steam and fatigue.

Treat all these reps still with intention and really dialing in your form.

My forth set is my top working set, my heaviest weight and set rep range. Fucking send it you should be primed by now.
Normally somewhere between 8-10

If i had to move this weight for another set i doubt i would get past 6ish reps if i pushed properly on my previous. Thats why i bring in a back off set. Ill drop the weight by 20%ish and push this weight to 12 even 15 reps a can safely push to failure here again. I suppose this can be classed as a top working set in its own way too however they look very different on paper but intensity is still 100%.

If this was my second or thirdy exercise for the same muscle i wouldnt go through the rigorous warm up as mentioned but i will still give one or 2 feeder sets to feel put the movement and find my working weight for the day.

We're not always going to pick up where we left off the last week and sometimes we will exceed. Thats why im a believer in the Acclimation sets even when warmed up.

Accessories like curls, lat raise, tri ext. I dont push super heavy. The muscle group is small and can risk more wear and tear going super heavy then gaining stimulus.
Volume and intensifiers is what i like to implement here.

Tricep pressdowns ill look at 1 or 2 sets at the heavier work load where i can reach my limit somewhere around the 12-15 rep range. The my third set will be a dropset or a rest pause/cluster. Same with curls, volune and intensifiers. Heavy curls i guarantee most people will need momentum and swing and that takes away from quality stimulus to a direct muscle.

This is just my approach we learn and feel new things out all the time its apart of the game.

A coach however will help see things clearing and tailor structure to suit you as an individual.

This might take me a while to get used to once I've started, but I completely understand what you mean the way you've explained it there bro. I should be able to start to implement this into my training basically straight away yeah? and I can see how I respond to it

 

[KaneD]

I would aim for 270 protein and 250-260 carbs I think you can do more @KaneD

Sweet bro, so I should be taking my calories up to 2600-2700 now to be able to factor that in?

 

[Dreamer]

The old me would usually shoot high doses of any new compound straight off the bat, but these days I'm more cautious so I figure I might as well start a little lower to see how my body responds to it first what sort of dosage do you think would be alright to taper up to?

To be honest man; that dose isnt too bad, I would nearly say if you really want the tb benefits i would add more of it on its own

 

[KaneD]

glow should be fine but you going to do a TD pic of the pep for us from @Prymal? please do

godo training today!

@Prymal TD pic once the Shogun HGH has run out I'll be jumping straight onto Prymals, and as you can see its slotted nicely into the collection

 

[Prymal]

Damn that looks good bro
Is that case 3D printed ?

@Prymal TD pic once the Shogun HGH has run out I'll be jumping straight onto Prymals, and as you can see its slotted nicely into the collection

 

[KaneD]

To be honest man; that dose isnt too bad, I would nearly say if you really want the tb benefits i would add more of it on its own

Maybe adding more TB in when I start to push the training, calories and PEDs would be beneficial?

 

[KaneD]

Damn that looks good bro
Is that case 3D printed ?

Appreciate it bro!
It feels like it is, I saw a TD pic from Raptor that had the same sort of case so I went searching and found a lady online that makes and personalises them. Has to be one of my favourite purchases so far

 

[Dreamer]

Maybe adding more TB in when I start to push the training, calories and PEDs would be beneficial?

Potentially yes, the one your really going to notice is the GHK, so good for skin and hair

 

[Prymal]

Appreciate it bro!
It feels like it is, I saw a TD pic from Raptor that had the same sort of case so I went searching and found a lady online that makes and personalises them. Has to be one of my favourite purchases so far

Hmm maybe Prymal 3D cases......

 

[Allupfromhere]

This might take me a while to get used to once I've started, but I completely understand what you mean the way you've explained it there bro. I should be able to start to implement this into my training basically straight away yeah? and I can see how I respond to it

brother thats whats makes the grind fun working out what works best for you and trying new things. Important thing is we allow changes enough time to take effect. Changing lanes too often can be misleading long term.

Appreciate it bro!
It feels like it is, I saw a TD pic from Raptor that had the same sort of case so I went searching and found a lady online that makes and personalises them. Has to be one of my favourite purchases so far

Dm me the contact

 

[LevButlerov]

Sweet bro, so I should be taking my calories up to 2600-2700 now to be able to factor that in?

dont worry about calories, macros are the main part @KaneD

 

[LevButlerov]

@Prymal TD pic once the Shogun HGH has run out I'll be jumping straight onto Prymals, and as you can see its slotted nicely into the collection

Beautiful touchdown from @Prymal the HGH big win here! @KaneD

@Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy

 

[Coolguy]

Love to see a @Prymal labs TD.
That case is sick. I just have my gh still in the boxes. Plus my one case from primal which I'll be doing a blood test for

 

[KaneD]

Hmm maybe Prymal 3D cases......

Would fly off the shelves for sure

 

[KaneD]

brother thats whats makes the grind fun working out what works best for you and trying new things. Important thing is we allow changes enough time to take effect. Changing lanes too often can be misleading long term.

Always been a big fan of trying new styles of training and nutrition to see what works best, but I 100% agree bro that it more so takes consistency over anything

Dm me the contact

Easy

 

[KaneD]

dont worry about calories, macros are the main part @KaneD

I'll make sure I hit that 270 protein and 250 carbs, and keep fats around 50-60g?

 

[KaneD]

Beautiful touchdown from @Prymal the HGH big win here! @KaneD

@Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy

Labelling is elite

 

[KaneD]

Love to see a @Prymal labs TD.
That case is sick. I just have my gh still in the boxes. Plus my one case from primal which I'll be doing a blood test for

Honestly bro it was the best purchase, all my gear is so neatly organised now keen to see the results from your blood test!

 

[KaneD]

Fasted Weight - 76.1kg

4 x 30 sec vacuum

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Cardio and Recovery – 3 Jan
3.5km run with heart rate sitting at average 160bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Run (31 P | 29 C | 1 F)
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off.

5pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Ghk-Cu - 4.66mg/night

NOTES - Recovery days have become a lot more optimal now at my age can’t go without at least 1-2 sessions of ice bath and sauna a week, feels like a reset with any muscle soreness and brings on some sort of mental reset too I feel. I’ve been hearing a lot about high and low carb days, is this something I should incorporate into my nutrition? I’ve always kept everything the same throughout the week over the years I've been training, but lately I've heard more and more about different styles of nutrition

 

[HarleyGuy]

@Prymal TD pic once the Shogun HGH has run out I'll be jumping straight onto Prymals, and as you can see its slotted nicely into the collection

@Prymal is kicking ass and taking names! Great to see that touchdown!

 

[HarleyGuy]

Fasted Weight - 76.1kg

4 x 30 sec vacuum

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Cardio and Recovery – 3 Jan
3.5km run with heart rate sitting at average 160bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Run (31 P | 29 C | 1 F)
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off.

5pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Ghk-Cu - 4.66mg/night

NOTES - Recovery days have become a lot more optimal now at my age can’t go without at least 1-2 sessions of ice bath and sauna a week, feels like a reset with any muscle soreness and brings on some sort of mental reset too I feel. I’ve been hearing a lot about high and low carb days, is this something I should incorporate into my nutrition? I’ve always kept everything the same throughout the week over the years I've been training, but lately I've heard more and more about different styles of nutrition

Bro this log is the definition of dialed in. Even specifically noting 80g of avacado precisely. Impressive.

How are you feeling about the GHK-Cu?

I should be able to post details at least 3-4 times a week if not more

This is dedication I'm looking forward to following.

 

[Prymal]

@Prymal is kicking ass and taking names! Great to see that touchdown!

 

[waggat]

Sorry I missed out on yesterday’s check in! Posting it below

Fasted Weight - 76.2kg

Started to add in 4 x 30 sec vacuum holds first thing of a morning

Fasted Cardio - 3km walk keeping heart rate around 90-100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 1 Jan

Incline Dumbbell Bench Press
• Set 1 – 30 kg × 11 reps
• Set 2 – 30 kg × 10 reps
• Set 3 – 30 kg × 8 reps

Dumbbell Overhead Press
• Set 1 – 15 kg × 12 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Dumbbell Lateral Raise
• Set 1 – 10 kg × 11 reps
• Set 2 – 10 kg × 10 reps
• Set 3 – 10 kg × 10 reps

Chest Fly (Machine)
• Set 1 – 61 kg × 15 reps
• Set 2 – 61 kg × 15 reps
• Set 3 – 61 kg × 12 reps

Triceps Extension
• Set 1 – 25 kg × 15 reps
• Set 2 – 28.7 kg × 12 reps
• Set 3 – 28.7 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 9% incline - Heart Rate at 130bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

9pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

NOTES - During my cut I would add in stomach vacuums every morning and it seemed to help tighten my midsection. Been a bit slack with it over the last few weeks, but this morning I decided to bring them back in consistently cooked some more meal prep today and organised the supplement stack another week

Nice workout mate. Good selection of exercises for a push day without going overboard.

Nice clean looking meals too with good protein numbers.

 

[waggat]

How you execute each movement is first and foremost. Then comes intensity. If we do this the other way around it can be a recipe for disaster as im sure you have witnessed plenty of ego lifting in any gym lol.

My personal opinion on training is we only ever have a true top working set. Some people believe we have 2 but one of those sets you will push cleaner and harder for longer. This set is where you leave it all out there... i mean like gun to your head intensity but you must maintain form. Pushing past failure after this set im a believer in back off sets for heavy working sets or intensifiers for accessory movement such as drop sets, rest pauses.

Everyones specific growth from stimulus is personalised at the end of the day. Some people grown from different approaches and some the same. However the foundations are set for us all. Keep form clean and execute with proper intention.

A coach can give you a much more accurate observation specific for you and this is why i would definitely encourage some videos so our brothers like @R.AP can give you some expert advice in these areas.

Sorry brother i have misslead you here as i didnt explain it properly. Your top working set should be your full capacity. 100% effort should be every set how ever that looks at the time. I normally run some feeder sets first to aclimate the weight and get a feel for the movement. If its my first exercise for a particular muscle group then it needs to be warmed up properly first.


As an example. Bench Press

I will start with 15 reps at 50% top working weight.

Second set will be 10 reps at 75% workijg weight

Then third set is at 90-95% for only 3-5reps. Dont spend to much time here that you lose steam and fatigue.

Treat all these reps still with intention and really dialing in your form.

My forth set is my top working set, my heaviest weight and set rep range. Fucking send it you should be primed by now.
Normally somewhere between 8-10

If i had to move this weight for another set i doubt i would get past 6ish reps if i pushed properly on my previous. Thats why i bring in a back off set. Ill drop the weight by 20%ish and push this weight to 12 even 15 reps a can safely push to failure here again. I suppose this can be classed as a top working set in its own way too however they look very different on paper but intensity is still 100%.

If this was my second or thirdy exercise for the same muscle i wouldnt go through the rigorous warm up as mentioned but i will still give one or 2 feeder sets to feel put the movement and find my working weight for the day.

We're not always going to pick up where we left off the last week and sometimes we will exceed. Thats why im a believer in the Acclimation sets even when warmed up.

Accessories like curls, lat raise, tri ext. I dont push super heavy. The muscle group is small and can risk more wear and tear going super heavy then gaining stimulus.
Volume and intensifiers is what i like to implement here.

Tricep pressdowns ill look at 1 or 2 sets at the heavier work load where i can reach my limit somewhere around the 12-15 rep range. The my third set will be a dropset or a rest pause/cluster. Same with curls, volune and intensifiers. Heavy curls i guarantee most people will need momentum and swing and that takes away from quality stimulus to a direct muscle.

This is just my approach we learn and feel new things out all the time its apart of the game.

A coach however will help see things clearing and tailor structure to suit you as an individual.

Man these posts by @Allupfromhere are gold! I definitely think along the same lines.

When I see 3 straight sets (same weight and worse if same reps) I often wonder how hard the person is pushing (unless you're like @Dreamer who seems to thrive on volume).

I think the most important thing is to make sure you have at least one set that is all out. Then you can go a few different ways from there:

1) Dorian Yates style low volume ramping to that top set (big jumps between sets with highish reps)
2) Higher volume ramping with the proceeding sets being closer to the top set and highish reps
3) Lower volume ramping with feeler sets so you don't get fatigued
4) Then from the top set you can maybe do another all out set at the same weight for more volume
5) Or you can do a back-off set (lower the weight and do higher reps)

I also like the idea of intensifiers for the more isolation exercises that @Allupfromhere mentioned.

 

[Dreamer]

Man these posts by @Allupfromhere are gold! I definitely think along the same lines.

When I see 3 straight sets (same weight and worse if same reps) I often wonder how hard the person is pushing (unless you're like @Dreamer who seems to thrive on volume).

I think the most important thing is to make sure you have at least one set that is all out. Then you can go a few different ways from there:

1) Dorian Yates style low volume ramping to that top set (big jumps between sets with highish reps)
2) Higher volume ramping with the proceeding sets being closer to the top set and highish reps
3) Lower volume ramping with feeler sets so you don't get fatigued
4) Then from the top set you can maybe do another all out set at the same weight for more volume
5) Or you can do a back-off set (lower the weight and do higher reps)

I also like the idea of intensifiers for the more isolation exercises that @Allupfromhere mentioned.

Thank you for the shout out, @Allupfromhere constantly gives great detailed advice.
I think its simply finding what works for you, dont be scared to experiment, what works for me might destroy the next guys progress and vice versa, I know many will tell you the opposite, but I dont believe this is an exact science - an important part of it all too, could I be more optimised? would lower volume maybe help me? maybe, but, I enjoy this and it keeps me coming back day after day - if you dont enjoy your training, why are you doing it.

 

[Allupfromhere]

I enjoy this and it keeps me coming back day after day - if you dont enjoy your training, why are you doing it.

Fuck can not express this enough!!
This is honestly the nail on the head because consistency wins everytime. What ever keeps you coming back everyday

 

[Dreamer]

Fuck can not express this enough!!
This is honestly the nail on the head because consistency wins everytime. What ever keeps you coming back everyday

A good example of this is Eric Bugenhagen, dude has no real routine, no real goals, just loves throwing around insane weight and he is jacked to all fuck

 

[LevButlerov]

Fasted Weight - 76.1kg

4 x 30 sec vacuum

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 1- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

2pm
Cardio and Recovery – 3 Jan
3.5km run with heart rate sitting at average 160bpm
35g of Whey Protein Isolate and 30g of Maltodextrin Post Run (31 P | 29 C | 1 F)
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off.

5pm
Meal 2- 53 P | 84 C | 17 F
200g of Chicken Breast Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 70 P | 19 C | 18 F
3 Eggs
200g liquid egg whites
30g of Casein Protein
30g Protein Oats
Blended into a shake

Calories - 2501 kcals
Protein - 257g
Carbs - 233g
Fat - 58g

CURRENT PEDS
Platinum Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
Shogun HGH - 4IU/night before bed
Prymal Ghk-Cu - 4.66mg/night

NOTES - Recovery days have become a lot more optimal now at my age can’t go without at least 1-2 sessions of ice bath and sauna a week, feels like a reset with any muscle soreness and brings on some sort of mental reset too I feel. I’ve been hearing a lot about high and low carb days, is this something I should incorporate into my nutrition? I’ve always kept everything the same throughout the week over the years I've been training, but lately I've heard more and more about different styles of nutrition

better recovery is perfect that means you're on track
you should try high low carb days see how you feel on them @KaneD

 

[LevButlerov]

I'll make sure I hit that 270 protein and 250 carbs, and keep fats around 50-60g?

yes about 50 fats and p/c correct

 

[KaneD]

Bro this log is the definition of dialed in. Even specifically noting 80g of avacado precisely. Impressive.

How are you feeling about the GHK-Cu?


This is dedication I'm looking forward to following.

I used to guess everything, but one day I heard Cbum say something like "What isn't measured, isn't managed" and somehow that's kicked me into gear with measuring absolutely everything

That's a typo too sorry bro, it's meant to say GLOW70 from Prymal! So far its been good, really only a couple days in so I haven't noticed much yet but I'm keen to see how it plays out over the next few months