Approved Log Cycle Training Nutrition Log

[Kanjobill]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

 

[BritishCanadian]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

Epic weight loss brother!

 

[jerseyshoremuscles]

Nice job on the weight loss. Big accomplishment. It shows you put in that time and hard work.

Imo and from experience, low dose testosterone stacked with other compounds is a chemistry set. I did it and now it stick to testosterone only

Keep it simple. Everybody thinks adding multiple compounds is the answer.

Your stack consists of 800mg of aas. Masteron is a cosmetic drug for hardening. Tren is a contest preparation drug.

Run your stack than try this
Testosterone enanthate 500mg maybe 600mg
Anastrozole on hand
Hgh 3iu am and 3iu pm

I am not judging but you already had kidney issues and you want to run tren..

 

[HarleyGuy]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

Welcome to EVO brother!
Nice first log post and thanks for posting pics and some of your story, thanks for the trust.

You're in the mod queue for log approval and then we can look at your cycle as it relates to having kidney issues and how best to keep you safe while helping you reach your goals.

Welcome aboard!

 

[Kanjobill]

Nice job on the weight loss. Big accomplishment. It shows you put in that time and hard work.

Imo and from experience, low dose testosterone stacked with other compounds is a chemistry set. I did it and now it stick to testosterone only

Keep it simple. Everybody thinks adding multiple compounds is the answer.

Your stack consists of 800mg of aas. Masteron is a cosmetic drug for hardening. Tren is a contest preparation drug.

Run your stack than try this
Testosterone enanthate 500mg maybe 600mg
Anastrozole on hand
Hgh 3iu am and 3iu pm

I am not judging but you already had kidney issues and you want to run tren..

Hey mate! Definitely understand the concern, however i haven’t come to this decision lightly, I complete regular bloodwork and have worked with my nephrologist on this.

As far as kidney’s go I actually managed to come out of it relatively unscathed - from talks of transplants and/or dialysis to very minimal impact on function. Came out of it with Approx 95-96% function.

I will be doing regular bloods and using supplements/ancilleries to maintain my health while on this cycle - the last thing i want is to damage them anymore than they already are

 

[LevButlerov]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

welcome to the EVO family @Kanjobill love your fat loss, you've done an amazing job cutting, EVO family love and respect your way! wow!

Cycle
I would suggest you go 1:1 test mast tbh much better trust us on this

BLoods
do you have bloods done?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

 

[Kanjobill]

welcome to the EVO family @Kanjobill love your fat loss, you've done an amazing job cutting, EVO family love and respect your way! wow!

Cycle
I would suggest you go 1:1 test mast tbh much better trust us on this

BLoods
do you have bloods done?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

Hey mate, thanks for the kind words!

I’ll have to have a chat to my coach get the reasoning for the cycle dosages!

As for bloods, I had them last approx 2 weeks ago and were completely unremarkable.

And I’ll go in depth on the day to day in my next post tomorrow after I train Just wanted to get a rough backstory/starting point established before I get to the nitty gritty

Thanks again!

 

[Mobster]

I’m not sponsored nor am I seeking sponsorship,

Most here are aren't.

 

[stevesmi]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

@Kanjobill tren 100mgs a week is a super mild dose. i like it. i've never ran it that low before i've always done a minimum of 250 so will be a good one to follow

 

[ROIDDERS]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

Keep up the good work boss. I like the tren and the testosterone and then adding the masteron is a great addition. @Kanjobill

 

[Ulter]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

losing the weight is wonderful @Kanjobill it gives you more flexibility going forward now. you can focus on building back

 

[LevButlerov]

Hey mate, thanks for the kind words!

I’ll have to have a chat to my coach get the reasoning for the cycle dosages!

As for bloods, I had them last approx 2 weeks ago and were completely unremarkable.

And I’ll go in depth on the day to day in my next post tomorrow after I train Just wanted to get a rough backstory/starting point established before I get to the nitty gritty

Thanks again!

lets get some details as you come back tomorrow

 

[2Thick]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

@Kanjobill LISS is a good one. and its low impact too which i love. keep up the good work

 

[ceo]

Hey mate, thanks for the kind words!

I’ll have to have a chat to my coach get the reasoning for the cycle dosages!

As for bloods, I had them last approx 2 weeks ago and were completely unremarkable.

And I’ll go in depth on the day to day in my next post tomorrow after I train Just wanted to get a rough backstory/starting point established before I get to the nitty gritty

Thanks again!

Bros, nice. I want to see an in-depth update after you train. Sometimes mental and physical changes, you do forget about them unless you're logging. @Kanjobill

 

[HarleyGuy]

As for bloods, I had them last approx 2 weeks ago and were completely unremarkable.

Nonetheless, can you post them and blur out personal info?

And I’ll go in depth on the day to day in my next post tomorrow after I train Just wanted to get a rough backstory/starting point established before I get to the nitty gritty

Looking forward to it!

 

[ballin2504]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

@Kanjobill damn nice start to the log man. I’ll be following along.

 

[Kanjobill]

Hey bros! Still new to all this, so if the format needs adjusting please let me know - anyway here goes!


Daily stats - 23/06/2026
Weight - 97.8kg
Energy - 5/10
Mood - 8/10
Motivation - 9.5/10
Blood pressure - 125/66


Thoughts
Early morning start for a pull sesh today, everything moved well despite energy being relatively low. Fortunately being in a calorie deficit hasn’t impacted my motivation or push to train.


Training - Push

Dumbbell shoulder press
Set 1 - 8 reps @ 22kg
Set 2 - 8 reps @ 22kg

Plate loaded incline chest press
Set 1 - 8 reps @ 70kg
Set 2 - 7 reps @ 70kg

Pec deck fly
Set 1 - 10 reps @ 75kg
Set 2 - 10 reps @ 75kg
Set 3 - 9.5 reps @ 75kg

Smith machine JM press
Set 1 - 8 reps @ 40kg
Set 2 - 8 reps @ 40kg

Single arm cable tricep extension
Set 1 - 10 reps @ 15kg
Set 2 - 8 reps @ 15kg

Cable lateral raise
Set 1 - 9 reps @ 10kg
Set 2 - 8 reps @ 10kg

I finished off with 35 minutes of light cardio on the spin cycle keeping between 90 and 110bpm. Quickly got changed, scoffed my post workout meal and skedaddled off to work. HATEBREED on repeat all session - needed the energy!



And as requested, here’s some more information about my day to day

Training and cardio
So I train 5 days a week and do my cardio after weights while still at the gym. Monday is rest, Tuesday is Push, Wednesday is Pull, Thursday is Legs, Friday is Rest, Saturday is Upper and Sunday is Lower. Daily I also do around 30mins of casual walking on the treatmill and take my dog for a roughly 30 mins walk.

Diet
Consists of meals that i prep weekly, with the exception of one off plan meal with my partner weekly - nothing crazy, I still try to keep it within my macros. I’ll do my best to break down the meals and macros below

Breakfast - overnight oats with whey drizzle and mixed berries. 468kcal, 48g protein, 38g carbs and 11g fats

Lunch - mince, pasta and vegetables. 530kcal, 40g protein, 51g carbs and 19g fats

Dinner - chicken breast, rice and vegetables, and a serve of pineapple a bit after dinner to help digestion. 554kcal, 47g protein, 74g carbs and 7g fats

Pre-workout - english muffins with honey. 325kcal, 10g protein, 59g carbs and 2g fats

Post-workout - cream of rice with whey and mixed berries. 497kcal, 29g protein, 80g carbs and 7g fats.

Daily macros come to a total of 2374kcal, 174g protein, 302g carbs and 46g fats


Supps
In terms of my supps, ancils, etc

• ~35mg Test C (250mg weekly)
• ~65mg Mast E (450mg weekly)
• ~14mg Tren E (100mg weekly)
• a daily men’s multivitamin
• Vitamin d2 + k3 (nephrologist prescribed)
• 3g fish oil
• 10g creatine
• 100mg Magnesium glycinate
• 200mg L-theanine
• 1000mg Taurine
• 10mg cialis daily
• 40mg telmisartan (nephrologist prescribed)
• 600mg L-carnitine

Safety
There have been concerns about my previous kidney issues, Rest assured my nephrologist is looped in on everything and is keeping a very keen eye on everything.

Replies to questions asked;

• keeping test on the lower end, and mast higher to stay a bit drier as we will be slowly creeping up to maintenance and maybe tickle a surplus, but a surplus is not the main goal right now - being my first proper cycle i should be able to gain significantly with noobie gains and not set myself back body fat wise.
• Bloods are attached
• Tren is low and primarily only here to help prevent any catabolism. At this dosage I shouldn’t really see many/any sides and even at this dosage, given my current condition should still be plenty to promote considerable results.
• Massive fan of LISS as i have dodgy knees from old footy injuries, so anything low impact to the knees is preferred haha.
• Also thanks again for all the support bros

 

[BritishCanadian]

Hey bros! Still new to all this, so if the format needs adjusting please let me know - anyway here goes!


Daily stats - 23/06/2026
Weight - 97.8kg
Energy - 5/10
Mood - 8/10
Motivation - 9.5/10
Blood pressure - 125/66


Thoughts
Early morning start for a pull sesh today, everything moved well despite energy being relatively low. Fortunately being in a calorie deficit hasn’t impacted my motivation or push to train.


Training - Push

Dumbbell shoulder press
Set 1 - 8 reps @ 22kg
Set 2 - 8 reps @ 22kg

Plate loaded incline chest press
Set 1 - 8 reps @ 70kg
Set 2 - 7 reps @ 70kg

Pec deck fly
Set 1 - 10 reps @ 75kg
Set 2 - 10 reps @ 75kg
Set 3 - 9.5 reps @ 75kg

Smith machine JM press
Set 1 - 8 reps @ 40kg
Set 2 - 8 reps @ 40kg

Single arm cable tricep extension
Set 1 - 10 reps @ 15kg
Set 2 - 8 reps @ 15kg

Cable lateral raise
Set 1 - 9 reps @ 10kg
Set 2 - 8 reps @ 10kg

I finished off with 35 minutes of light cardio on the spin cycle keeping between 90 and 110bpm. Quickly got changed, scoffed my post workout meal and skedaddled off to work. HATEBREED on repeat all session - needed the energy!



And as requested, here’s some more information about my day to day

Training and cardio
So I train 5 days a week and do my cardio after weights while still at the gym. Monday is rest, Tuesday is Push, Wednesday is Pull, Thursday is Legs, Friday is Rest, Saturday is Upper and Sunday is Lower. Daily I also do around 30mins of casual walking on the treatmill and take my dog for a roughly 30 mins walk.

Diet
Consists of meals that i prep weekly, with the exception of one off plan meal with my partner weekly - nothing crazy, I still try to keep it within my macros. I’ll do my best to break down the meals and macros below

Breakfast - overnight oats with whey drizzle and mixed berries. 468kcal, 48g protein, 38g carbs and 11g fats

Lunch - mince, pasta and vegetables. 530kcal, 40g protein, 51g carbs and 19g fats

Dinner - chicken breast, rice and vegetables, and a serve of pineapple a bit after dinner to help digestion. 554kcal, 47g protein, 74g carbs and 7g fats

Pre-workout - english muffins with honey. 325kcal, 10g protein, 59g carbs and 2g fats

Post-workout - cream of rice with whey and mixed berries. 497kcal, 29g protein, 80g carbs and 7g fats.

Daily macros come to a total of 2374kcal, 174g protein, 302g carbs and 46g fats


Supps
In terms of my supps, ancils, etc

• ~35mg Test C (250mg weekly)
• ~65mg Mast E (450mg weekly)
• ~14mg Tren E (100mg weekly)
• a daily men’s multivitamin
• Vitamin d2 + k3 (nephrologist prescribed)
• 3g fish oil
• 10g creatine
• 100mg Magnesium glycinate
• 200mg L-theanine
• 1000mg Taurine
• 10mg cialis daily
• 40mg telmisartan (nephrologist prescribed)
• 600mg L-carnitine

Safety
There have been concerns about my previous kidney issues, Rest assured my nephrologist is looped in on everything and is keeping a very keen eye on everything.

Replies to questions asked;

• keeping test on the lower end, and mast higher to stay a bit drier as we will be slowly creeping up to maintenance and maybe tickle a surplus, but a surplus is not the main goal right now - being my first proper cycle i should be able to gain significantly with noobie gains and not set myself back body fat wise.
• Bloods are attached
• Tren is low and primarily only here to help prevent any catabolism. At this dosage I shouldn’t really see many/any sides and even at this dosage, given my current condition should still be plenty to promote considerable results.
• Massive fan of LISS as i have dodgy knees from old footy injuries, so anything low impact to the knees is preferred haha.
• Also thanks again for all the support bros

Great log, easy to read

 

[Kanjobill]

Back again!


Daily stats - 24/06/2026
Weight - 98.5kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 9/10

Woke up feeling remarkably refreshed, ready to get in a hectic pull day Everything moved well, motivation was high and Spotify provided the goods - the raw ingredients of a great pull day

Song of the session;
King of the Rats - Bodysnatcher

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 16kg
Set 2 - 9 reps @ 16kg
Set 3 - 8 reps @ 16kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 14kg
Set 2 - 10 reps @ 12kg

I finished off with 30 minutes on the recumbent exercise bike for some chill steady state, caught up on some youtube and wrote this

 

[LevButlerov]

Hey bros! Still new to all this, so if the format needs adjusting please let me know - anyway here goes!


Daily stats - 23/06/2026
Weight - 97.8kg
Energy - 5/10
Mood - 8/10
Motivation - 9.5/10
Blood pressure - 125/66


Thoughts
Early morning start for a pull sesh today, everything moved well despite energy being relatively low. Fortunately being in a calorie deficit hasn’t impacted my motivation or push to train.


Training - Push

Dumbbell shoulder press
Set 1 - 8 reps @ 22kg
Set 2 - 8 reps @ 22kg

Plate loaded incline chest press
Set 1 - 8 reps @ 70kg
Set 2 - 7 reps @ 70kg

Pec deck fly
Set 1 - 10 reps @ 75kg
Set 2 - 10 reps @ 75kg
Set 3 - 9.5 reps @ 75kg

Smith machine JM press
Set 1 - 8 reps @ 40kg
Set 2 - 8 reps @ 40kg

Single arm cable tricep extension
Set 1 - 10 reps @ 15kg
Set 2 - 8 reps @ 15kg

Cable lateral raise
Set 1 - 9 reps @ 10kg
Set 2 - 8 reps @ 10kg

I finished off with 35 minutes of light cardio on the spin cycle keeping between 90 and 110bpm. Quickly got changed, scoffed my post workout meal and skedaddled off to work. HATEBREED on repeat all session - needed the energy!



And as requested, here’s some more information about my day to day

Training and cardio
So I train 5 days a week and do my cardio after weights while still at the gym. Monday is rest, Tuesday is Push, Wednesday is Pull, Thursday is Legs, Friday is Rest, Saturday is Upper and Sunday is Lower. Daily I also do around 30mins of casual walking on the treatmill and take my dog for a roughly 30 mins walk.

Diet
Consists of meals that i prep weekly, with the exception of one off plan meal with my partner weekly - nothing crazy, I still try to keep it within my macros. I’ll do my best to break down the meals and macros below

Breakfast - overnight oats with whey drizzle and mixed berries. 468kcal, 48g protein, 38g carbs and 11g fats

Lunch - mince, pasta and vegetables. 530kcal, 40g protein, 51g carbs and 19g fats

Dinner - chicken breast, rice and vegetables, and a serve of pineapple a bit after dinner to help digestion. 554kcal, 47g protein, 74g carbs and 7g fats

Pre-workout - english muffins with honey. 325kcal, 10g protein, 59g carbs and 2g fats

Post-workout - cream of rice with whey and mixed berries. 497kcal, 29g protein, 80g carbs and 7g fats.

Daily macros come to a total of 2374kcal, 174g protein, 302g carbs and 46g fats


Supps
In terms of my supps, ancils, etc

• ~35mg Test C (250mg weekly)
• ~65mg Mast E (450mg weekly)
• ~14mg Tren E (100mg weekly)
• a daily men’s multivitamin
• Vitamin d2 + k3 (nephrologist prescribed)
• 3g fish oil
• 10g creatine
• 100mg Magnesium glycinate
• 200mg L-theanine
• 1000mg Taurine
• 10mg cialis daily
• 40mg telmisartan (nephrologist prescribed)
• 600mg L-carnitine

Safety
There have been concerns about my previous kidney issues, Rest assured my nephrologist is looped in on everything and is keeping a very keen eye on everything.

Replies to questions asked;

• keeping test on the lower end, and mast higher to stay a bit drier as we will be slowly creeping up to maintenance and maybe tickle a surplus, but a surplus is not the main goal right now - being my first proper cycle i should be able to gain significantly with noobie gains and not set myself back body fat wise.
• Bloods are attached
• Tren is low and primarily only here to help prevent any catabolism. At this dosage I shouldn’t really see many/any sides and even at this dosage, given my current condition should still be plenty to promote considerable results.
• Massive fan of LISS as i have dodgy knees from old footy injuries, so anything low impact to the knees is preferred haha.
• Also thanks again for all the support bros

e2 is higher then I would think needed can we cut it down? @Kanjobill sorry i missed this

Back again!


Daily stats - 24/06/2026
Weight - 98.5kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 9/10

Woke up feeling remarkably refreshed, ready to get in a hectic pull day Everything moved well, motivation was high and Spotify provided the goods - the raw ingredients of a great pull day

Song of the session;
King of the Rats - Bodysnatcher

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 16kg
Set 2 - 9 reps @ 16kg
Set 3 - 8 reps @ 16kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 14kg
Set 2 - 10 reps @ 12kg

I finished off with 30 minutes on the recumbent exercise bike for some chill steady state, caught up on some youtube and wrote this

strong training, 67 on wide grips is hard to do

 

[stevesmi]

Back again!


Daily stats - 24/06/2026
Weight - 98.5kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 9/10

Woke up feeling remarkably refreshed, ready to get in a hectic pull day Everything moved well, motivation was high and Spotify provided the goods - the raw ingredients of a great pull day

Song of the session;
King of the Rats - Bodysnatcher

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 16kg
Set 2 - 9 reps @ 16kg
Set 3 - 8 reps @ 16kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 14kg
Set 2 - 10 reps @ 12kg

I finished off with 30 minutes on the recumbent exercise bike for some chill steady state, caught up on some youtube and wrote this

@Kanjobill good job on the training boss. I like the preacher curls and I like the hammer curls.

 

[Kanjobill]

e2 is higher then I would think needed

Unfortunately just a high aromatizer, however my e2 has always been around this level and I’ve had no sides so i haven’t really seen much need to lower it. Those bloods were on just 100mg a week - the mast should help maintain it a bit no? I will go for bloods once the cycle reaches saturation too

 

[Kanjobill]

@Kanjobill good job on the training boss. I like the preacher curls and I like the hammer curls.

Thanks big fella, its a nice pair of exercises to finish off the session

 

[Mobster]

Woke up feeling remarkably refreshed,

Heat here is killing my sleep lol

 

[stevesmi]

Thanks big fella, its a nice pair of exercises to finish off the session

Yes good work

 

[LevButlerov]

Unfortunately just a high aromatizer, however my e2 has always been around this level and I’ve had no sides so i haven’t really seen much need to lower it. Those bloods were on just 100mg a week - the mast should help maintain it a bit no? I will go for bloods once the cycle reaches saturation too

masteron should help but I prefer equipoise

 

[ceo]

Back again!


Daily stats - 24/06/2026
Weight - 98.5kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 9/10

Woke up feeling remarkably refreshed, ready to get in a hectic pull day Everything moved well, motivation was high and Spotify provided the goods - the raw ingredients of a great pull day

Song of the session;
King of the Rats - Bodysnatcher

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 16kg
Set 2 - 9 reps @ 16kg
Set 3 - 8 reps @ 16kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 14kg
Set 2 - 10 reps @ 12kg

I finished off with 30 minutes on the recumbent exercise bike for some chill steady state, caught up on some youtube and wrote this

Bros, this is the way the pros pump the iron. I like the workout. It shows that you serious. @Kanjobill

 

[ROIDDERS]

Back again!


Daily stats - 24/06/2026
Weight - 98.5kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 9/10

Woke up feeling remarkably refreshed, ready to get in a hectic pull day Everything moved well, motivation was high and Spotify provided the goods - the raw ingredients of a great pull day

Song of the session;
King of the Rats - Bodysnatcher

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 16kg
Set 2 - 9 reps @ 16kg
Set 3 - 8 reps @ 16kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 14kg
Set 2 - 10 reps @ 12kg

I finished off with 30 minutes on the recumbent exercise bike for some chill steady state, caught up on some youtube and wrote this

Another excellent job on the training. @Kanjobill nice mix on the different exercises and you're putting in the time.

 

[2Thick]

Back again!


Daily stats - 24/06/2026
Weight - 98.5kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 9/10

Woke up feeling remarkably refreshed, ready to get in a hectic pull day Everything moved well, motivation was high and Spotify provided the goods - the raw ingredients of a great pull day

Song of the session;
King of the Rats - Bodysnatcher

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 16kg
Set 2 - 9 reps @ 16kg
Set 3 - 8 reps @ 16kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 14kg
Set 2 - 10 reps @ 12kg

I finished off with 30 minutes on the recumbent exercise bike for some chill steady state, caught up on some youtube and wrote this

@Kanjobill good job on this. The wire grip cable rows and the lat pull downs look terrific.

 

[Ulter]

Back again!


Daily stats - 24/06/2026
Weight - 98.5kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 9/10

Woke up feeling remarkably refreshed, ready to get in a hectic pull day Everything moved well, motivation was high and Spotify provided the goods - the raw ingredients of a great pull day

Song of the session;
King of the Rats - Bodysnatcher

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 16kg
Set 2 - 9 reps @ 16kg
Set 3 - 8 reps @ 16kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 14kg
Set 2 - 10 reps @ 12kg

I finished off with 30 minutes on the recumbent exercise bike for some chill steady state, caught up on some youtube and wrote this

i love the pulling split. the wide grip cable rows are good stuff. and finishing with hammers si good too @Kanjobill

 

[Kanjobill]

Good Morning Brothers,

Daily stats - 25/06/2026
Weight - 97.8kg
Sleep - 10/10
Energy - 8/10
Mood - 10/10
Motivation - 9/10

Somehow had the best sleep of recent memory, woke up to read all the positive messages from you fellas. Today is a great day, except for the fact it’s leg day and I slept in so will have to make up cardio another time All in all the session was good, minimal knee pain - still kept all quad based movements fairly light and focused more on very slow intentional movement keeping tendon pain around a 3-4/10 as per my Physio’s demands. Finally seeing some quad growth and shape for the first time in my life

Song of the session;
Man in the box - Alice in Chains

Training - Legs

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Lying Leg Curl Machine
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg

Plate Loaded Leg Press
Set 1 - 10 reps @ 150kg
Set 2 - 10 reps @ 150kg

Hip Thrust
Set 1 - 10 reps @ 90kg
Set 2 - 8 reps @ 110kg

SLDL
Set 1 - 10 reps @ 80kg
Set 2 - 9.5 reps @ 80kg

Leg Extension Machine
Set 1 - 10 reps @ 138kg
Set 2 - 10 reps @ 138kg
Set 3 - 10 reps @ 138kg

No cardio yet, will have to do it after work - hopefully the weather holds so I can go for a jog with the dog!

And thanks again for the support legends

 

[Pigsy]

Good session above brother

 

[LevButlerov]

Good Morning Brothers,

Daily stats - 25/06/2026
Weight - 97.8kg
Sleep - 10/10
Energy - 8/10
Mood - 10/10
Motivation - 9/10

Somehow had the best sleep of recent memory, woke up to read all the positive messages from you fellas. Today is a great day, except for the fact it’s leg day and I slept in so will have to make up cardio another time All in all the session was good, minimal knee pain - still kept all quad based movements fairly light and focused more on very slow intentional movement keeping tendon pain around a 3-4/10 as per my Physio’s demands. Finally seeing some quad growth and shape for the first time in my life

Song of the session;
Man in the box - Alice in Chains

Training - Legs

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Lying Leg Curl Machine
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 67kg

Plate Loaded Leg Press
Set 1 - 10 reps @ 150kg
Set 2 - 10 reps @ 150kg

Hip Thrust
Set 1 - 10 reps @ 90kg
Set 2 - 8 reps @ 110kg

SLDL
Set 1 - 10 reps @ 80kg
Set 2 - 9.5 reps @ 80kg

Leg Extension Machine
Set 1 - 10 reps @ 138kg
Set 2 - 10 reps @ 138kg
Set 3 - 10 reps @ 138kg

No cardio yet, will have to do it after work - hopefully the weather holds so I can go for a jog with the dog!

And thanks again for the support legends

legs look good thick quads strong leg press too 150

 

[Kanjobill]

Good Morning Brothers,

Daily stats - 26/06/2026
Weight - 97.6kg
Sleep - 8.5/10
Energy - 9/10
Mood - 8/10
Motivation - 8/10

Rest day today, hardest day of the week - I just want to be in the gym! But hey, at least it’s a good chance to reflect on the past week right? So far so good in terms of the new cycle, no sleep degradation or other sides yet even though it is early days.

I’ve attached a photo of my starting point from approx 2 years ago and also where i sit today, still lots to go, but very happy with how far i’ve come

 

[LevButlerov]

Good Morning Brothers,

Daily stats - 26/06/2026
Weight - 97.6kg
Sleep - 8.5/10
Energy - 9/10
Mood - 8/10
Motivation - 8/10

Rest day today, hardest day of the week - I just want to be in the gym! But hey, at least it’s a good chance to reflect on the past week right? So far so good in terms of the new cycle, no sleep degradation or other sides yet even though it is early days.

I’ve attached a photo of my starting point from approx 2 years ago and also where i sit today, still lots to go, but very happy with how far i’ve come

good rest day and in 2 years you truly are a new person! EVO family respect

 

[Kanjobill]

Happy weekend bros,

Daily stats - 27/06/2026
Weight - 97.9kg
Sleep - 8/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Sleep was decent, my dogs did wake me up a few times throughout the night. No work today so i took the liberty to head back to bed for an extra hour of sleep/cuddles with the misso after my morning supps. Weights moved okay today, inter-set recovery was down, I still dug deep and pushed hard but overall moved less weight for the same exertion.

Song of the session;
Dehumanised - Bring Me The Horizon

Training - Upper

Incline Dumbbell Upper Back Row
Set 1 - 12 reps @ 30kg
Set 2 - 9 reps @ 30kg

Incline Dumbbell Press
Set 1 - 9 reps @ 30kg
Set 2 - 6.5 reps @ 30kg

Plate Loaded High Row
Set 1 - 10 reps @ 100kg
Set 2 - 9.5 reps @ 120kg

Pec Deck Fly
Set 1 - 8 reps @ 75kg
Set 2 - 8 reps @ 75kg

Wide Grip Lat Pulldown
Set 1 - 12 reps @ 77kg
Set 2 - 10 reps @ 77kg

Single Arm Cable Tricep Extension
Set 1 - 8 reps @ 17.5kg
Set 2 - 6 reps @ 17.5kg

Dumbbell Preacher Curl
Set 1 - 8 reps @ 20kg
Set 2 - 7 reps @ 20kg

Cable Leaning Lateral Raise
Set 1 - 10 reps @ 10kg
Set 2 - 10 reps @ 10kg
Set 3 - 10 reps @ 10kg

A quick 20 mins on the recumbent at around 130-140bpm

Pictured are the 3 disruptors of sleep

 

[LevButlerov]

Happy weekend bros,

Daily stats - 27/06/2026
Weight - 97.9kg
Sleep - 8/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Sleep was decent, my dogs did wake me up a few times throughout the night. No work today so i took the liberty to head back to bed for an extra hour of sleep/cuddles with the misso after my morning supps. Weights moved okay today, inter-set recovery was down, I still dug deep and pushed hard but overall moved less weight for the same exertion.

Song of the session;
Dehumanised - Bring Me The Horizon

Training - Upper

Incline Dumbbell Upper Back Row
Set 1 - 12 reps @ 30kg
Set 2 - 9 reps @ 30kg

Incline Dumbbell Press
Set 1 - 9 reps @ 30kg
Set 2 - 6.5 reps @ 30kg

Plate Loaded High Row
Set 1 - 10 reps @ 100kg
Set 2 - 9.5 reps @ 120kg

Pec Deck Fly
Set 1 - 8 reps @ 75kg
Set 2 - 8 reps @ 75kg

Wide Grip Lat Pulldown
Set 1 - 12 reps @ 77kg
Set 2 - 10 reps @ 77kg

Single Arm Cable Tricep Extension
Set 1 - 8 reps @ 17.5kg
Set 2 - 6 reps @ 17.5kg

Dumbbell Preacher Curl
Set 1 - 8 reps @ 20kg
Set 2 - 7 reps @ 20kg

Cable Leaning Lateral Raise
Set 1 - 10 reps @ 10kg
Set 2 - 10 reps @ 10kg
Set 3 - 10 reps @ 10kg

A quick 20 mins on the recumbent at around 130-140bpm

Pictured are the 3 disruptors of sleep

good weekend incline dumbbells strong open and love your dogs they look amazing
can you share them in our pets sub?
https://www.evolutionary.org/forums/forums/pet-pictures.251/

 

[Kanjobill]

Hey bros,

Daily stats - 28/06/2026
Weight - 98.5kg
Sleep - 7/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Up bright and early this morning, pinned my gh and did 30 minutes of casual walking on the treadmill fasted then ate my preworkout meal and made my way to the gym for a nice lower sesh. My knees mostly co-operated and i was able to hit some pb’s

Song of the session;
Nightmare - Polaris

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Hip Adductor machine
Set 1 - 12 reps @ 49kg
Set 2 - 10 reps @ 56kg

Hack Squat
Set 1 - 12 reps @ 90kg
Set 2 - 9 reps @ 120kg

Back extension machine
Set 1 - 12 reps @ 89kg
Set 2 - 10 reps @ 89kg

Leg Extension Machine
Set 1 - 12 reps @ 138kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Got about 10 minutes into cardio, and unfortunately got an after hours call out to head to work.

 

[LevButlerov]

Hey bros,

Daily stats - 28/06/2026
Weight - 98.5kg
Sleep - 7/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Up bright and early this morning, pinned my gh and did 30 minutes of casual walking on the treadmill fasted then ate my preworkout meal and made my way to the gym for a nice lower sesh. My knees mostly co-operated and i was able to hit some pb’s

Song of the session;
Nightmare - Polaris

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Hip Adductor machine
Set 1 - 12 reps @ 49kg
Set 2 - 10 reps @ 56kg

Hack Squat
Set 1 - 12 reps @ 90kg
Set 2 - 9 reps @ 120kg

Back extension machine
Set 1 - 12 reps @ 89kg
Set 2 - 10 reps @ 89kg

Leg Extension Machine
Set 1 - 12 reps @ 138kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Got about 10 minutes into cardio, and unfortunately got an after hours call out to head to work.

120 strong hacks and very big 120 squat, well done and even 10min cardio a win! @Kanjobill

@HarleyGuy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Dreamer @bss @Koba @rizzlekdizzle @Ohdamn

 

[Kanjobill]

Hey bros,

Daily stats - 28/06/2026
Weight - 98.5kg
Sleep - 7/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Up bright and early this morning, pinned my gh and did 30 minutes of casual walking on the treadmill fasted then ate my preworkout meal and made my way to the gym for a nice lower sesh. My knees mostly co-operated and i was able to hit some pb’s

Song of the session;
Nightmare - Polaris

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Hip Adductor machine
Set 1 - 12 reps @ 49kg
Set 2 - 10 reps @ 56kg

Hack Squat
Set 1 - 12 reps @ 90kg
Set 2 - 9 reps @ 120kg

Back extension machine
Set 1 - 12 reps @ 89kg
Set 2 - 10 reps @ 89kg

Leg Extension Machine
Set 1 - 12 reps @ 138kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Got about 10 minutes into cardio, and unfortunately got an after hours call out to head to work.

Whoops missed the leg curls

Seated leg curl
Set 1 - 10 reps @ 89kg
Set 2 - 10 reps @ 89kg
Set 3 - 9 reps @ 89kg

 

[Dreamer]

Hey bros,

Daily stats - 28/06/2026
Weight - 98.5kg
Sleep - 7/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Up bright and early this morning, pinned my gh and did 30 minutes of casual walking on the treadmill fasted then ate my preworkout meal and made my way to the gym for a nice lower sesh. My knees mostly co-operated and i was able to hit some pb’s

Song of the session;
Nightmare - Polaris

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Hip Adductor machine
Set 1 - 12 reps @ 49kg
Set 2 - 10 reps @ 56kg

Hack Squat
Set 1 - 12 reps @ 90kg
Set 2 - 9 reps @ 120kg

Back extension machine
Set 1 - 12 reps @ 89kg
Set 2 - 10 reps @ 89kg

Leg Extension Machine
Set 1 - 12 reps @ 138kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Got about 10 minutes into cardio, and unfortunately got an after hours call out to head to work.

Nice weights on these movements man, thats some
big weights on Leg Extensions - tells me you could push those hacks harder

 

[Trenhead3cc]

Good work bro . Those leg extensions are huge numbers! Bugger on the call out for work at least it didn’t happen as you just started

 

[Grumpy]

Was going to say huge leg curls
Solid either way

 

[Kanjobill]

Nice weights on these movements man, thats some
big weights on Leg Extensions - tells me you could push those hacks harder

I definitely could! Unfortunately have bad knees, leg extensions are the only thing I can load without knee pain

 

[HarleyGuy]

Hey bros,

Daily stats - 28/06/2026
Weight - 98.5kg
Sleep - 7/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Up bright and early this morning, pinned my gh and did 30 minutes of casual walking on the treadmill fasted then ate my preworkout meal and made my way to the gym for a nice lower sesh. My knees mostly co-operated and i was able to hit some pb’s

Song of the session;
Nightmare - Polaris

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Hip Adductor machine
Set 1 - 12 reps @ 49kg
Set 2 - 10 reps @ 56kg

Hack Squat
Set 1 - 12 reps @ 90kg
Set 2 - 9 reps @ 120kg

Back extension machine
Set 1 - 12 reps @ 89kg
Set 2 - 10 reps @ 89kg

Leg Extension Machine
Set 1 - 12 reps @ 138kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Got about 10 minutes into cardio, and unfortunately got an after hours call out to head to work.

Great leg day brother, strong!

Did I misread your posted bloodwork or was that almost 2 years old from 2024?

 

[waggat]

Hey bros,

Daily stats - 28/06/2026
Weight - 98.5kg
Sleep - 7/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Up bright and early this morning, pinned my gh and did 30 minutes of casual walking on the treadmill fasted then ate my preworkout meal and made my way to the gym for a nice lower sesh. My knees mostly co-operated and i was able to hit some pb’s

Song of the session;
Nightmare - Polaris

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Hip Adductor machine
Set 1 - 12 reps @ 49kg
Set 2 - 10 reps @ 56kg

Hack Squat
Set 1 - 12 reps @ 90kg
Set 2 - 9 reps @ 120kg

Back extension machine
Set 1 - 12 reps @ 89kg
Set 2 - 10 reps @ 89kg

Leg Extension Machine
Set 1 - 12 reps @ 138kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Got about 10 minutes into cardio, and unfortunately got an after hours call out to head to work.

Whoops missed the leg curls

Seated leg curl
Set 1 - 10 reps @ 89kg
Set 2 - 10 reps @ 89kg
Set 3 - 9 reps @ 89kg

Nice looking leg workout there mate!

 

[Kanjobill]

Great leg day brother, strong!

Did I misread your posted bloodwork or was that almost 2 years old from 2024?

I think one panel did say that, weirded me out a bit, but Bloods were from 3 weeks ago, I’m due for bloods in another 5 weeks so we’ll see then i guess. Will be going for a full panel, so will be interesting to see igf1 etc aswell

 

[Kanjobill]

Ugh Monday

Daily stats - 29/06/2026
Weight - 98.9kg
Sleep - 6/10
Energy - 8/10
Mood - 8/10
Motivation - 8/10

Wife had a shocking sleep, so I did too so got up early, and went to the gym fasted and did some really light cardio and some shoulder/rotator cuff mobility and strengthening. May aswell start the day off like this so it can only get better!

 

[Ohdamn]

Hey bros,

Daily stats - 28/06/2026
Weight - 98.5kg
Sleep - 7/10
Energy - 7/10
Mood - 9/10
Motivation - 9/10

Up bright and early this morning, pinned my gh and did 30 minutes of casual walking on the treadmill fasted then ate my preworkout meal and made my way to the gym for a nice lower sesh. My knees mostly co-operated and i was able to hit some pb’s

Song of the session;
Nightmare - Polaris

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 145kg
Set 3 - 11 reps @ 145kg

Hip Adductor machine
Set 1 - 12 reps @ 49kg
Set 2 - 10 reps @ 56kg

Hack Squat
Set 1 - 12 reps @ 90kg
Set 2 - 9 reps @ 120kg

Back extension machine
Set 1 - 12 reps @ 89kg
Set 2 - 10 reps @ 89kg

Leg Extension Machine
Set 1 - 12 reps @ 138kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Got about 10 minutes into cardio, and unfortunately got an after hours call out to head to work.

Crushing PRs despite those knees is a massive win, bro

Great workout

 

[bss]

Ugh Monday

Daily stats - 29/06/2026
Weight - 98.9kg
Sleep - 6/10
Energy - 8/10
Mood - 8/10
Motivation - 8/10

Wife had a shocking sleep, so I did too so got up early, and went to the gym fasted and did some really light cardio and some shoulder/rotator cuff mobility and strengthening. May aswell start the day off like this so it can only get better!

Love that you flipped a rough night into fasted cardio and rotator cuff work mate, only up from here, wander into my log and say gday.

 

[HarleyGuy]

Ugh Monday

Daily stats - 29/06/2026
Weight - 98.9kg
Sleep - 6/10
Energy - 8/10
Mood - 8/10
Motivation - 8/10

Wife had a shocking sleep, so I did too so got up early, and went to the gym fasted and did some really light cardio and some shoulder/rotator cuff mobility and strengthening. May aswell start the day off like this so it can only get better!

Kick Monday's ass bro! I make Monday's not like me

I think one panel did say that, weirded me out a bit, but Bloods were from 3 weeks ago

Typo I guess... my eagle eye caught it and glad I'm not going crazy LOL

I think one panel did say that, weirded me out a bit, but Bloods were from 3 weeks ago, I’m due for bloods in another 5 weeks so we’ll see then i guess. Will be going for a full panel, so will be interesting to see igf1 etc aswell

Perfect, post them up here in about 5 weeks.

 

[Kanjobill]

Daily stats - 30/06/2026
Weight - 98.8kg
Energy - 5/10
Mood - 9/10
Motivation - 9/10

Drank too much water before bed and had to get up at 3am to pee and couldn’t get back to sleep, so energy was a touch low but that didn’t stop me!

Song of the session
St. Anger - Metallica

Training - Push

Dumbbell shoulder press
Set 1 - 8 reps @ 24kg
Set 2 - 8 reps @ 24kg

Plate loaded incline chest press
Set 1 - 5 reps @ 70kg
Set 2 - 7 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 75kg
Set 2 - 10 reps @ 75kg
Set 3 - 9 reps @ 75kg

Smith machine JM press
Set 1 - 10 reps @ 40kg
Set 2 - 7 reps @ 50kg
Set 3 - 7 reps @ 40kg

Single arm cable tricep extension
Set 1 - 10 reps @ 12.5kg
Set 2 - 10 reps @ 10kg

Machine lateral raise
Set 1 - 10 reps @ 67kg
Set 2 - 9 reps @ 67kg

I finished off with 20 minutes on the recumbent as always

 

[Kanjobill]

Kick Monday's ass bro! I make Monday's not like me


Typo I guess... my eagle eye caught it and glad I'm not going crazy LOL


Perfect, post them up here in about 5 weeks.

Churr bruzzy and will do! I’ve got a bottle of injectable superdrol whispering to me like the green goblin mask (for the last 4-6 weeks of this blast) - can’t wait to see the bloods after that

 

[HarleyGuy]

Daily stats - 30/06/2026
Weight - 98.8kg
Energy - 5/10
Mood - 9/10
Motivation - 9/10

Drank too much water before bed and had to get up at 3am to pee and couldn’t get back to sleep, so energy was a touch low but that didn’t stop me!

Song of the session
St. Anger - Metallica

Training - Push

Dumbbell shoulder press
Set 1 - 8 reps @ 24kg
Set 2 - 8 reps @ 24kg

Plate loaded incline chest press
Set 1 - 5 reps @ 70kg
Set 2 - 7 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 75kg
Set 2 - 10 reps @ 75kg
Set 3 - 9 reps @ 75kg

Smith machine JM press
Set 1 - 10 reps @ 40kg
Set 2 - 7 reps @ 50kg
Set 3 - 7 reps @ 40kg

Single arm cable tricep extension
Set 1 - 10 reps @ 12.5kg
Set 2 - 10 reps @ 10kg

Machine lateral raise
Set 1 - 10 reps @ 67kg
Set 2 - 9 reps @ 67kg

I finished off with 20 minutes on the recumbent as always

Good training bro despite some fatigue. Recumbent is always a nice smooth ride with a good podcast or music for sure.

Careful with inj superdrol, use less a dose with IM than you would with oral is my advice. Injectable is more bioavailable and less is needed.

 

[LevButlerov]

Daily stats - 30/06/2026
Weight - 98.8kg
Energy - 5/10
Mood - 9/10
Motivation - 9/10

Drank too much water before bed and had to get up at 3am to pee and couldn’t get back to sleep, so energy was a touch low but that didn’t stop me!

Song of the session
St. Anger - Metallica

Training - Push

Dumbbell shoulder press
Set 1 - 8 reps @ 24kg
Set 2 - 8 reps @ 24kg

Plate loaded incline chest press
Set 1 - 5 reps @ 70kg
Set 2 - 7 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 75kg
Set 2 - 10 reps @ 75kg
Set 3 - 9 reps @ 75kg

Smith machine JM press
Set 1 - 10 reps @ 40kg
Set 2 - 7 reps @ 50kg
Set 3 - 7 reps @ 40kg

Single arm cable tricep extension
Set 1 - 10 reps @ 12.5kg
Set 2 - 10 reps @ 10kg

Machine lateral raise
Set 1 - 10 reps @ 67kg
Set 2 - 9 reps @ 67kg

I finished off with 20 minutes on the recumbent as always

strong volume today cardio is a win

 

[Kanjobill]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

 

[LevButlerov]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

good pull training, strong rows!

 

[stevesmi]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

@Kanjobill really fun looking exercises right there. I like how you balance things out.

 

[2Thick]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

Another excellent update on this: the wide grip cable rows and wide grip lateral pull downs look good on a pulling split. @Kanjobill

 

[Mobster]

Song of the session;
Part and Bullshit - Notorious B.I.G.

Whatever does the job

 

[Ulter]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

Heck of a job man. The pulling split looks fantastic. @Kanjobill I love the arm cable row and preacher curls.

 

[ROIDDERS]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

@Kanjobill keep up the good work guys. The training looks really solid. I like the pulling split. Dumbbell preacher curls are the best.

 

[ceo]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

Bros, training looking solid. I like the pulling splits. This is what we like to see: good consistency and different grips. @Kanjobill

 

[RoySimpson]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

@Kanjobill Great workout right here!

 

[Kanjobill]

Good afternoon my Brothers,

Daily stats - 02/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Woke up crook as a dog, have been pumping sudofeds just to make it to the gym. Knee’s felt great so had to send it! Pushed real fucking hard and pb’d almost every movement thanks to my knees cooperating

Song of the session;
Theory of mind - kublai khan tx

Training - Legs

Standing Calf Raise Machine
Set 1 - 12 reps @ 145kg
Set 2 - 12 reps @ 155kg
Set 3 - 10 reps @ 155kg

Seated Leg Curl Machine
Set 1 - 10 reps @ 103kg
Set 2 - 9 reps @ 103kg

Plate Loaded Leg Press
Set 1 - 12 reps @ 200kg
Set 2 - 12 reps @ 200kg

Hip Thrust
Set 1 - 10 reps @ 110kg
Set 2 - 9 reps @ 110kg

SLDL
Set 1 - 10 reps @ 60kg
Set 2 - 10 reps @ 60kg

Leg Extension Machine
Set 1 - 12 reps @ 143kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

No cardio today, its hard enough to breathe with this cold

 

[ballin2504]

Another Day

Daily stats - 01/07/2026
Weight - 99.2kg
Sleep - 8/10
Energy - 4/10
Mood - 6/10
Motivation - 7/10

Starting to come down with a head cold, feel like crap but not sneezing or coughing so pretty confident I'm not spreading anything. Really pushed hard to move any weight today.

Song of the session;
Part and Bullshit - Notorious B.I.G.

Training - Pull

Wide Grip Cable Row
Set 1 - 12 reps @ 57kg
Set 2 - 12 reps @ 57kg
Set 3 - 10 reps @ 67kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 67kg
Set 2 - 10 reps @ 77kg
Set 3 - 10 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 40kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 10 reps @ 12kg

No cardio today, simply didn’t have the energy or motivation

@Kanjobill hate to hear you’re not feeling the best. Hopefully it passes quickly

 

[Kanjobill]

Happy Friday my Brothers,

Daily stats - 03/07/2026
Weight - 99.2kg
Sleep - 5/10
Energy - 5/10
Mood - 7/10
Motivation - 5/10

Rest day today thankfully, as I’m still under the weather and it’s moved from a head cold to a chesty cough and congestion - so struggled to even get my steps in today. Hopefully better for upper day tomorrow!

 

[LevButlerov]

Happy Friday my Brothers,

Daily stats - 03/07/2026
Weight - 99.2kg
Sleep - 5/10
Energy - 5/10
Mood - 7/10
Motivation - 5/10

Rest day today thankfully, as I’m still under the weather and it’s moved from a head cold to a chesty cough and congestion - so struggled to even get my steps in today. Hopefully better for upper day tomorrow!

good friday thanks for the update you taking vit C D zinc elderberry?

 

[Kanjobill]

Happy weekend bros

Daily stats - 04/07/2026
Weight - 99.2kg
Sleep - 4/10
Energy - 6/10
Mood - 7/10
Motivation - 8/10

Barely slept cough chunks up So that was a great start to the day - let alone working first. Still gave it my all and had a great sesh with a fantastic pump. I still suck at taking photos lmao

Song of the session;
Cellar door - Spiritbox

Training - Upper

Incline Dumbbell Upper Back Row
Set 1 - 10 reps @ 32kg
Set 2 - 10 reps @ 30kg

Incline Dumbbell Press
Set 1 - 8 reps @ 30kg
Set 2 - 8 reps @ 30kg

Plate Loaded High Row
Set 1 - 10 reps @ 120kg
Set 2 - 10 reps @ 120kg

Pec Deck Fly
Set 1 - 10 reps @ 82kg
Set 2 - 8 reps @ 82kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 8 reps @ 87kg

Single Arm Cable Tricep Extension
Set 1 - 8 reps @ 17.5kg
Set 2 - 8 reps @ 17.5kg

Dumbbell Preacher Curl
Set 1 - 8 reps @ 20kg
Set 2 - 6 reps @ 22kg

Cable Leaning Lateral Raise
Set 1 - 10 reps @ 10kg
Set 2 - 8 reps @ 10kg
Set 3 - 6 reps @ 10kg

 

[Kanjobill]

good friday thanks for the update you taking vit C D zinc elderberry?

Lots of C in the pineapple i eat, a d2/k3 supp and zinc in the multivitamin i take (probably not enough though) but haven’t heard of elderberry before - I’ll have to look into it

 

[LevButlerov]

Lots of C in the pineapple i eat, a d2/k3 supp and zinc in the multivitamin i take (probably not enough though) but haven’t heard of elderberry before - I’ll have to look into it

even lots of C, you need 4-5000mgs to recover it doesnt have it add more

 

[LevButlerov]

Happy weekend bros

Daily stats - 04/07/2026
Weight - 99.2kg
Sleep - 4/10
Energy - 6/10
Mood - 7/10
Motivation - 8/10

Barely slept cough chunks up So that was a great start to the day - let alone working first. Still gave it my all and had a great sesh with a fantastic pump. I still suck at taking photos lmao

Song of the session;
Cellar door - Spiritbox

Training - Upper

Incline Dumbbell Upper Back Row
Set 1 - 10 reps @ 32kg
Set 2 - 10 reps @ 30kg

Incline Dumbbell Press
Set 1 - 8 reps @ 30kg
Set 2 - 8 reps @ 30kg

Plate Loaded High Row
Set 1 - 10 reps @ 120kg
Set 2 - 10 reps @ 120kg

Pec Deck Fly
Set 1 - 10 reps @ 82kg
Set 2 - 8 reps @ 82kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 8 reps @ 87kg

Single Arm Cable Tricep Extension
Set 1 - 8 reps @ 17.5kg
Set 2 - 8 reps @ 17.5kg

Dumbbell Preacher Curl
Set 1 - 8 reps @ 20kg
Set 2 - 6 reps @ 22kg

Cable Leaning Lateral Raise
Set 1 - 10 reps @ 10kg
Set 2 - 8 reps @ 10kg
Set 3 - 6 reps @ 10kg

back and chest good look, pumped! i like the high row 120s you winning! @Kanjobill but you still stick right?

@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn

 

[Grumpy]

Strong upper training

 

[Kanjobill]

but you still sick right?

Yeah man, starting to feel better today thankfully

 

[Kanjobill]

Happy Sunday

Daily stats - 05/07/2026
Weight - 98.9kg
Sleep - 5/10
Energy - 8/10
Mood - 8/10
Motivation - 9/10

Another great lower body day! My knees did give me grief on hack squats so kept the weight decently low, otherwise everything went great

Song of the session;
Push It - Static X

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 155kg
Set 2 - 12 reps @ 165kg
Set 3 - 10 reps @ 165kg

Hip Adductor machine
Set 1 - 10 reps @ 56kg
Set 2 - 10 reps @ 65kg

Seated Leg Curl Machine
Set 1 - 8 reps @ 103kg
Set 2 - 10 reps @ 96kg
Set 3 - 10 reps @ 96kg

Hack Squat
Set 1 - 8 reps @ 150kg
Set 2 - 10 reps @ 130kg

Back hyperextension
Set 1 - 10 reps @ 25kg
Set 2 - 10 reps @ 25kg

Leg Extension Machine
Set 1 - 12 reps @ 143kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Lungs still not ready for cardio so I just did some of my daily steps on the treadmill at a brisk pace

 

[waggat]

Happy Sunday

Daily stats - 05/07/2026
Weight - 98.9kg
Sleep - 5/10
Energy - 8/10
Mood - 8/10
Motivation - 9/10

Another great lower body day! My knees did give me grief on hack squats so kept the weight decently low, otherwise everything went great

Song of the session;
Push It - Static X

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 155kg
Set 2 - 12 reps @ 165kg
Set 3 - 10 reps @ 165kg

Hip Adductor machine
Set 1 - 10 reps @ 56kg
Set 2 - 10 reps @ 65kg

Seated Leg Curl Machine
Set 1 - 8 reps @ 103kg
Set 2 - 10 reps @ 96kg
Set 3 - 10 reps @ 96kg

Hack Squat
Set 1 - 8 reps @ 150kg
Set 2 - 10 reps @ 130kg

Back hyperextension
Set 1 - 10 reps @ 25kg
Set 2 - 10 reps @ 25kg

Leg Extension Machine
Set 1 - 12 reps @ 143kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Lungs still not ready for cardio so I just did some of my daily steps on the treadmill at a brisk pace

Looks like a well balanced lower workout there mate!

 

[Trenhead3cc]

Nice couple sessions given how sick you are! Looking lean!

 

[LevButlerov]

Yeah man, starting to feel better today thankfully

good

 

[LevButlerov]

Happy Sunday

Daily stats - 05/07/2026
Weight - 98.9kg
Sleep - 5/10
Energy - 8/10
Mood - 8/10
Motivation - 9/10

Another great lower body day! My knees did give me grief on hack squats so kept the weight decently low, otherwise everything went great

Song of the session;
Push It - Static X

Training - Lower

Standing Calf Raise Machine
Set 1 - 12 reps @ 155kg
Set 2 - 12 reps @ 165kg
Set 3 - 10 reps @ 165kg

Hip Adductor machine
Set 1 - 10 reps @ 56kg
Set 2 - 10 reps @ 65kg

Seated Leg Curl Machine
Set 1 - 8 reps @ 103kg
Set 2 - 10 reps @ 96kg
Set 3 - 10 reps @ 96kg

Hack Squat
Set 1 - 8 reps @ 150kg
Set 2 - 10 reps @ 130kg

Back hyperextension
Set 1 - 10 reps @ 25kg
Set 2 - 10 reps @ 25kg

Leg Extension Machine
Set 1 - 12 reps @ 143kg
Set 2 - 10 reps @ 143kg
Set 3 - 10 reps @ 143kg

Lungs still not ready for cardio so I just did some of my daily steps on the treadmill at a brisk pace

strong volume on legs, hack 150 is a win! @Kanjobill

 

[Kanjobill]

Howdy Bro’s

Daily stats - 06/07/2026
Weight - 98.8kg
Sleep - 8/10
Energy - 8/10
Mood - 7/10
Motivation - 7/10

Rest day today, I still struggled with cardio post illness - managed to get 10 mins of light jogging done before having to drop back to just walking, so nearly doubled my step goal for the day haha

 

[Allupfromhere]

Hey Bros, my names Bill. I’m not sponsored nor am I seeking sponsorship, this is just a log of my journey.



Bit of backstory, always been sort of sedentary in life and just after my 29th birthday had an autoimmune kidney attack which was rather serious. The recovery was long and involved some serious meds, one of which - prednisone - gave me a ravenous hunger and I reached a new low (or high) of 158.4Kg on the scales. I started to make a change, I tried keto, 1MAD, etc. even as far as using Vyvanse to starve myself skinny.

Long story short, realised how self destructive this all was - started taking reta to control my appetite and also help with my autoimmune issues. Slowly but surely I got my diet in check and started to nail my training, although this wasn’t always smooth sailing but I persevered!



Now over 60kg down I’ve signed on with a coach, tracking macros, fluids, etc and most importantly after being on TRT for a few years and even dabbling in PED’s previously, it’s finally time to start a proper PED cycle but with guidance, nutrition, and training locked in!



Stats;

Age: 31

Height: 198cm

Weight: 97.8kg

Training split: P/P/L U/L

Cardio: 25-30mins LISS 4x per week

Movement: 10k steps minimum

Macros: 2374cal, 174g P, 301g C, 46g F.



The stack;

Test C - 250mg per week

Mast E - 450mg per week

Tren E - 100mg per week

HGH - 2iu morning/2iu evening

Reta - 4mg per week



Plan is (as i understand it atleast) to reverse diet out of the deficit I’m currently in up to maintenance while the PED’s reach saturation



I’ve lost the weight, now let’s get big

King! Im pretty late to this party but have had a solid read and caught up. Firstly, congratulations on the massive fat loss bruz! Its a helluva feat to lose that much and im glad your mental approach to the journey is on a much healthier approach also

Your reverse back to maintenance can be super productive or can shift you of track jist as quick. Dont rush to get back to maintenance, add food as required and brace yourself for the hunger your about to experience during this process. The hunger in a cut is far easier to manage then the kind of hunger you find in a reverse, ghrelin high, leptin low and a mental green light telling your body food is on the way haha.
Is you coach someone from the forums or else where legend? Also noticing your taste in music to big dawg

welcome to evo brother and im looking foward to following along from here on

Unfortunately just a high aromatizer, however my e2 has always been around this level and I’ve had no sides so i haven’t really seen much need to lower it. Those bloods were on just 100mg a week - the mast should help maintain it a bit no? I will go for bloods once the cycle reaches saturation too

This can be a little tricky here and a few things i want you to note and understand, im hoping you coach is well aware of this also.

If your e2 levels were already creeping high at 100mg then for sure is going to be elevated now you are more then doubling your test dose.

However.

What was your level of body fat when you recorded those levels at 100mg? Because as your now leaner you will also have significantly less aromatase enzyme due to the reduction in adipose tissue.

Secondly you will need to run lcms e2 test as the tren will greatly skew your e2 readings giving them a much higher reading then what actually happening too.

Tren dose itself im not against as less is more with 19 nors, though pay close attention to prolactin levels whilst using tren too.

One thing that stands out to me as a bit of a red flag, brother, is the decision to bring in trenbolone at this stage. Just out of curiosity, whose idea was it to implement that during your reverse?

From my perspective, it doesn't make a lot of sense for a few reasons.

The first is that you've just come out of a successful fat loss phase, so your insulin sensitivity should already be in a really good place. That means your ability to partition nutrients toward muscle is naturally going to be much higher than it was during the push to get lean. I'd be looking to capitalise on that first before introducing anything more aggressive.

Secondly, you're now adding one of the most taxing compounds available in terms of oxidative stress, cardiovascular strain and lipid health, right at the beginning of what should be your healthiest and most productive growth phase. Personally, I'd want blood pressure, lipids and overall health in the best place possible to maximise the runway ahead.

The other thing I noticed is the immediate jump to a heavier anabolic load straight out of the gate. For me, the smarter approach is to titrate everything.

Start by slowly increasing food and let your improved insulin sensitivity do the work. Pair that with progressive training and enough recovery, and you'll create another opportunity for growth without changing anything else. Once progress starts to slow, then you have another lever to pull, whether that's more food, more training stimulus, or a gradual increase in anabolic support. You repeat that process over and over, extracting as much progress as possible from each variable before moving to the next.

That's what gives you the longest runway for growth. Bringing tren in thissituation, in my opinion, shortens that runway unnecessarily because you've already played one of your strongest cards when is isnt needed here.

That said, brother, you're working with a coach who knows your situation far better than I do. This is just my perspective based on the information you've shared. Ultimately, you've got to decide whether you feel his approach is the right one for your goals, because you're the one investing the time, effort and trust into the process.

Again though awesome and super impressive work so far brother, welcome to the family.

 

[LevButlerov]

Howdy Bro’s

Daily stats - 06/07/2026
Weight - 98.8kg
Sleep - 8/10
Energy - 8/10
Mood - 7/10
Motivation - 7/10

Rest day today, I still struggled with cardio post illness - managed to get 10 mins of light jogging done before having to drop back to just walking, so nearly doubled my step goal for the day haha

good update get rest

 

[Kanjobill]

welcome to evo brother and im looking foward to following along from here on

Hey mate, thank you for the incredible write up and the support! I’m still really new to all this stuff, so I’m going to be asking all of these questions to my coach haha, will report back to ya - probably in DM’s if that’s alright?

 

[Kanjobill]

Daily stats - 07/07/2026
Weight - 98.6kg
Sleep - 10/10
Energy - 9/10
Mood - 10/10
Motivation - 9/10

Finally caught up on all the shit sleep I’ve had whilst sick! Feeling absolutely fantastic today for a nice push set. Going straight from the heavy JM’s to the tricep extension resulted in really shit extensions pretty dang gassed out by that point

Song of the session
goddess of rot - volatile ways

Training - Push

Dumbbell shoulder press
Set 1 - 10 reps @ 26kg
Set 2 - 8 reps @ 26kg

Plate loaded incline chest press
Set 1 - 10 reps @ 60kg
Set 2 - 10 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 68kg
Set 2 - 10 reps @ 75kg
Set 3 - 6 reps @ 82kg

Smith machine JM press
Set 1 - 10 reps @ 45kg
Set 2 - 9 reps @ 50kg

Single arm cable tricep extension
Set 1 - 8 reps @ 12.5kg
Set 2 - 8 reps @ 10kg

Machine lateral raise
Set 1 - 12 reps @ 69.5kg
Set 2 - 10 reps @ 72kg

Finished up with 30 mins of the recumbent bike, really putting the low intensity into LISS today. Breathing still not super easy, but we persevere

 

[LevButlerov]

Daily stats - 07/07/2026
Weight - 98.6kg
Sleep - 10/10
Energy - 9/10
Mood - 10/10
Motivation - 9/10

Finally caught up on all the shit sleep I’ve had whilst sick! Feeling absolutely fantastic today for a nice push set. Going straight from the heavy JM’s to the tricep extension resulted in really shit extensions pretty dang gassed out by that point

Song of the session
goddess of rot - volatile ways

Training - Push

Dumbbell shoulder press
Set 1 - 10 reps @ 26kg
Set 2 - 8 reps @ 26kg

Plate loaded incline chest press
Set 1 - 10 reps @ 60kg
Set 2 - 10 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 68kg
Set 2 - 10 reps @ 75kg
Set 3 - 6 reps @ 82kg

Smith machine JM press
Set 1 - 10 reps @ 45kg
Set 2 - 9 reps @ 50kg

Single arm cable tricep extension
Set 1 - 8 reps @ 12.5kg
Set 2 - 8 reps @ 10kg

Machine lateral raise
Set 1 - 12 reps @ 69.5kg
Set 2 - 10 reps @ 72kg

Finished up with 30 mins of the recumbent bike, really putting the low intensity into LISS today. Breathing still not super easy, but we persevere

good pec dec going well, how is the food?

 

[Kanjobill]

how is the food?

Still unchanged at this point, so ~2400cals a day. I think we are looking at increasing it soon though. Coach wants me to drop a lil bit more fat before we add any more carbs - so maybe another 2-3 weeks and then I believe plan is to add an extra 300cal of carb to each day, escalating weekly until we reach maintenance or thereabouts

 

[Mobster]

Finally caught up on all the shit sleep I’ve had whilst sick!

Far too many underestimate sleeps importance

 

[Kanjobill]

Finally caught up on all the shit sleep I’ve had whilst sick!

Far too many underestimate sleeps importance

I got some zopiclones on hand just in case i really need a good sleep

 

[stevesmi]

Daily stats - 07/07/2026
Weight - 98.6kg
Sleep - 10/10
Energy - 9/10
Mood - 10/10
Motivation - 9/10

Finally caught up on all the shit sleep I’ve had whilst sick! Feeling absolutely fantastic today for a nice push set. Going straight from the heavy JM’s to the tricep extension resulted in really shit extensions pretty dang gassed out by that point

Song of the session
goddess of rot - volatile ways

Training - Push

Dumbbell shoulder press
Set 1 - 10 reps @ 26kg
Set 2 - 8 reps @ 26kg

Plate loaded incline chest press
Set 1 - 10 reps @ 60kg
Set 2 - 10 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 68kg
Set 2 - 10 reps @ 75kg
Set 3 - 6 reps @ 82kg

Smith machine JM press
Set 1 - 10 reps @ 45kg
Set 2 - 9 reps @ 50kg

Single arm cable tricep extension
Set 1 - 8 reps @ 12.5kg
Set 2 - 8 reps @ 10kg

Machine lateral raise
Set 1 - 12 reps @ 69.5kg
Set 2 - 10 reps @ 72kg

Finished up with 30 mins of the recumbent bike, really putting the low intensity into LISS today. Breathing still not super easy, but we persevere

@Kanjobill beautiful job on the different training that you're doing. It's looking really nice.

 

[ceo]

Daily stats - 07/07/2026
Weight - 98.6kg
Sleep - 10/10
Energy - 9/10
Mood - 10/10
Motivation - 9/10

Finally caught up on all the shit sleep I’ve had whilst sick! Feeling absolutely fantastic today for a nice push set. Going straight from the heavy JM’s to the tricep extension resulted in really shit extensions pretty dang gassed out by that point

Song of the session
goddess of rot - volatile ways

Training - Push

Dumbbell shoulder press
Set 1 - 10 reps @ 26kg
Set 2 - 8 reps @ 26kg

Plate loaded incline chest press
Set 1 - 10 reps @ 60kg
Set 2 - 10 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 68kg
Set 2 - 10 reps @ 75kg
Set 3 - 6 reps @ 82kg

Smith machine JM press
Set 1 - 10 reps @ 45kg
Set 2 - 9 reps @ 50kg

Single arm cable tricep extension
Set 1 - 8 reps @ 12.5kg
Set 2 - 8 reps @ 10kg

Machine lateral raise
Set 1 - 12 reps @ 69.5kg
Set 2 - 10 reps @ 72kg

Finished up with 30 mins of the recumbent bike, really putting the low intensity into LISS today. Breathing still not super easy, but we persevere

Bros, the pushing split is one of my favorites. I like that you are hitting six exercises and you are hitting it hard. @Kanjobill

 

[ROIDDERS]

Daily stats - 07/07/2026
Weight - 98.6kg
Sleep - 10/10
Energy - 9/10
Mood - 10/10
Motivation - 9/10

Finally caught up on all the shit sleep I’ve had whilst sick! Feeling absolutely fantastic today for a nice push set. Going straight from the heavy JM’s to the tricep extension resulted in really shit extensions pretty dang gassed out by that point

Song of the session
goddess of rot - volatile ways

Training - Push

Dumbbell shoulder press
Set 1 - 10 reps @ 26kg
Set 2 - 8 reps @ 26kg

Plate loaded incline chest press
Set 1 - 10 reps @ 60kg
Set 2 - 10 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 68kg
Set 2 - 10 reps @ 75kg
Set 3 - 6 reps @ 82kg

Smith machine JM press
Set 1 - 10 reps @ 45kg
Set 2 - 9 reps @ 50kg

Single arm cable tricep extension
Set 1 - 8 reps @ 12.5kg
Set 2 - 8 reps @ 10kg

Machine lateral raise
Set 1 - 12 reps @ 69.5kg
Set 2 - 10 reps @ 72kg

Finished up with 30 mins of the recumbent bike, really putting the low intensity into LISS today. Breathing still not super easy, but we persevere

pushing split is always fun to start the week @Kanjobill nice one on the JM press and the machine lateral raise!

 

[LevButlerov]

Still unchanged at this point, so ~2400cals a day. I think we are looking at increasing it soon though. Coach wants me to drop a lil bit more fat before we add any more carbs - so maybe another 2-3 weeks and then I believe plan is to add an extra 300cal of carb to each day, escalating weekly until we reach maintenance or thereabouts

talk to your coach see if he can let you recomp a bit early

 

[2Thick]

Daily stats - 07/07/2026
Weight - 98.6kg
Sleep - 10/10
Energy - 9/10
Mood - 10/10
Motivation - 9/10

Finally caught up on all the shit sleep I’ve had whilst sick! Feeling absolutely fantastic today for a nice push set. Going straight from the heavy JM’s to the tricep extension resulted in really shit extensions pretty dang gassed out by that point

Song of the session
goddess of rot - volatile ways

Training - Push

Dumbbell shoulder press
Set 1 - 10 reps @ 26kg
Set 2 - 8 reps @ 26kg

Plate loaded incline chest press
Set 1 - 10 reps @ 60kg
Set 2 - 10 reps @ 60kg

Pec deck fly
Set 1 - 10 reps @ 68kg
Set 2 - 10 reps @ 75kg
Set 3 - 6 reps @ 82kg

Smith machine JM press
Set 1 - 10 reps @ 45kg
Set 2 - 9 reps @ 50kg

Single arm cable tricep extension
Set 1 - 8 reps @ 12.5kg
Set 2 - 8 reps @ 10kg

Machine lateral raise
Set 1 - 12 reps @ 69.5kg
Set 2 - 10 reps @ 72kg

Finished up with 30 mins of the recumbent bike, really putting the low intensity into LISS today. Breathing still not super easy, but we persevere

@Kanjobill good job on this man. I like the training push and I like the pec fly. That's really nice with the tricep extensions. Really works both sides of the muscle.

 

[Ulter]

Still unchanged at this point, so ~2400cals a day. I think we are looking at increasing it soon though. Coach wants me to drop a lil bit more fat before we add any more carbs - so maybe another 2-3 weeks and then I believe plan is to add an extra 300cal of carb to each day, escalating weekly until we reach maintenance or thereabouts

Evo Family Respect. I like how you're working with your coach and you're doing what you need to do to change things up when needed. @Kanjobill

 

[Kanjobill]

Morning Bros,

Daily stats - 08/07/2026
Weight - 98.3kg
Sleep - 9/10
Energy - 7/10
Mood - 7/10
Motivation - 7/10

Had a fantastic sleep, but the energy and motivation were lacking today - cortisol is at an all time high struggling with cost of living currently. But still managed a really great sesh, tried out one of those snazzy MAG grip bars for the wide rows and it was fantastic really managed to get that weight moving

Song of the session;
dog eat dog - fox lake

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 8 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 47kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 8 reps @ 14kg

30 mins on the recumbent again, lungs felt a lot better today!

 

[LevButlerov]

Morning Bros,

Daily stats - 08/07/2026
Weight - 98.3kg
Sleep - 9/10
Energy - 7/10
Mood - 7/10
Motivation - 7/10

Had a fantastic sleep, but the energy and motivation were lacking today - cortisol is at an all time high struggling with cost of living currently. But still managed a really great sesh, tried out one of those snazzy MAG grip bars for the wide rows and it was fantastic really managed to get that weight moving

Song of the session;
dog eat dog - fox lake

Training - Pull

Wide Grip Cable Row
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 9 reps @ 77kg

Wide Grip Lat Pulldown
Set 1 - 10 reps @ 77kg
Set 2 - 10 reps @ 77kg
Set 3 - 8 reps @ 77kg

Single Arm Cable Row
Set 1 - 10 reps @ 40kg
Set 2 - 10 reps @ 47kg

Dumbbell Preacher Curls
Set 1 - 10 reps @ 18kg
Set 2 - 10 reps @ 18kg
Set 3 - 10 reps @ 18kg

Alternating Dumbbell Hammer Curls
Set 1 - 10 reps @ 12kg
Set 2 - 8 reps @ 14kg

30 mins on the recumbent again, lungs felt a lot better today!

training hard lvoe this!

 

[Kanjobill]

Daily stats - 09/07/2026
Weight - 98.4kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 8/10

I thought i was over the flu, but feel like I’ve been hit by a truck. Did as much as I could before i just about passed out of all days to need to cut a session short it had to be legs, the area i need to catch up on the most

Song of the session;
If you say so - the dead love (huge recommend for any grunge fan)

Training - Legs

Standing Calf Raise Machine
Set 1 - 12 reps @ 155kg
Set 2 - 12 reps @ 165kg
Set 3 - 12 reps @ 165kg

Seated Leg Curl Machine
Set 1 - 10 reps @ 103kg
Set 2 - 6 reps @ 103kg

Plate Loaded Leg Press
Set 1 - 12 reps @ 200kg
Set 2 - 13 reps @ 200kg

Obviously no cardio, i couldn’t even finish the full set

 

[Tiger Salman Khan]

Daily stats - 09/07/2026
Weight - 98.4kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 8/10

I thought i was over the flu, but feel like I’ve been hit by a truck. Did as much as I could before i just about passed out of all days to need to cut a session short it had to be legs, the area i need to catch up on the most

Song of the session;
If you say so - the dead love (huge recommend for any grunge fan)

Training - Legs

Standing Calf Raise Machine
Set 1 - 12 reps @ 155kg
Set 2 - 12 reps @ 165kg
Set 3 - 12 reps @ 165kg

Seated Leg Curl Machine
Set 1 - 10 reps @ 103kg
Set 2 - 6 reps @ 103kg

Plate Loaded Leg Press
Set 1 - 12 reps @ 200kg
Set 2 - 13 reps @ 200kg

Obviously no cardio, i couldn’t even finish the full set

@Kanjobill Volume looks good.....keep progressing......

 

[LevButlerov]

Daily stats - 09/07/2026
Weight - 98.4kg
Sleep - 9/10
Energy - 7/10
Mood - 8/10
Motivation - 8/10

I thought i was over the flu, but feel like I’ve been hit by a truck. Did as much as I could before i just about passed out of all days to need to cut a session short it had to be legs, the area i need to catch up on the most

Song of the session;
If you say so - the dead love (huge recommend for any grunge fan)

Training - Legs

Standing Calf Raise Machine
Set 1 - 12 reps @ 155kg
Set 2 - 12 reps @ 165kg
Set 3 - 12 reps @ 165kg

Seated Leg Curl Machine
Set 1 - 10 reps @ 103kg
Set 2 - 6 reps @ 103kg

Plate Loaded Leg Press
Set 1 - 12 reps @ 200kg
Set 2 - 13 reps @ 200kg

Obviously no cardio, i couldn’t even finish the full set

legs are on poin, 200 leg press awesome but next time open with 15min of cardio @Kanjobill

 

[Kanjobill]

Daily stats - 10/07/2026
Weight - 98.6kg
Sleep - 4/10
Energy - 4/10
Mood - 6/10
Motivation - 3/10

Not much of an update today, basically bedridden with RSV. Pumping vitamin c and elderberry extract as recommended, hoping to recover quickly so i can train upper body tomorrow!