Approved Log First log TRT+ tirzepatide to testosterone anavar Log

[kcates]

EVO family is here to help

@kcates training with your kid is the best, good family bond.

The street tacos, how much protein you think?
this was your off day I think hot dogs and tacos

Yeah we were traveling out of state. Hot dogs were at my nieces birthday party off the grill. Tacos was at a big family dinner out to eat that evening. I have no clue how much was in them. It was not enough that's for sure. Plus that was not even what I ordered. I had ordered just meat carnitas over a bed of rice with beans and salad. I was going to eat the meat, a little rice, beans and salad. It took so long and everyone else had there dinner I just said no worries I will eat it. Yesterday I probably came up short on my protein intake for sure. We just got home and I was telling my wife after traveling and eating out I crave my basic real food. I just ate some chicken but I am craving some chocolate so I got to go get some milk so I can have a protein shake.

 

[LevButlerov]

Yeah we were traveling out of state. Hot dogs were at my nieces birthday party off the grill. Tacos was at a big family dinner out to eat that evening. I have no clue how much was in them. It was not enough that's for sure. Plus that was not even what I ordered. I had ordered just meat carnitas over a bed of rice with beans and salad. I was going to eat the meat, a little rice, beans and salad. It took so long and everyone else had there dinner I just said no worries I will eat it. Yesterday I probably came up short on my protein intake for sure. We just got home and I was telling my wife after traveling and eating out I crave my basic real food. I just ate some chicken but I am craving some chocolate so I got to go get some milk so I can have a protein shake.

The good part is you closed it with a protein shake, but in the future bring protein bars with you when you travel. @kcates

 

[kcates]

Sunday:

Training: I trained at a crunch gym while traveling

Low back machine: 4x8 140 lbs
Hyperextensions: 4x8 BW
Reverse crunches: 4x8 BW
Decline situps: 4x8 BW
Dumbbell shrugs: 4x8 105 lb dumbbells
15 minute on treadmill 3 incline 3 speed. Ran out of time had to get back to the hotel.

Diet:

Daily supplements and medications

Meal after working out: eggs, sausage, and a few potatoes.

Lunch: cheese burger and waffle fries

Dinner: chicken 45 grams of protein and 50 grams protein shake with banana and honey.

The good part is you closed it with a protein shake, but in the future bring protein bars with you when you travel. @kcates

I had protein shakes with me but I just didn't feel like dealing with it in a hotel with no milk or blender. A few days off not going to hurt my goals and I am not even going to stress about it.

 

[RoySimpson]

Wednesday:

Training:

Reverse Fly on an incline bench 3x25 15lbs
Side raises 3x25 8 lbs
Front raises 3x25 2.5lbs this motion became weakest when I injuries my shoulder
Dumbbell Shrugs: 4x8 105lb dumbbells
Chin ups concentrated on biceps on the assisted machine: 4x8 -85lbs
Incline dumbbell curls: 4x8 15lbs dumbbells went light due to shoulder
Concentration curl with dumbbell with arm on incline bench: 10/7/3/3 35lb dumbbells
Reverse curl 4x12 45lbs
Inverse curl 4x12 160 lbs
Reverse hyper machine: 4x12 120lbs
Hyper extensions 4x12 BW
Reverse crunches 4x15
Decline Situps: 4x15

Diet:

Daily supplements and medication

Meal after working out: 6 eggs and 9 ounces of chicken thighs 100 grams of protein

50 grams protein shake with milk and banana

Dinner: grilled chicken thighs 1 lb 6 ounces of vegetables cauliflower and brussel sprouts. 100 grams of protein

@kcates solid routine right here bro!

 

[kcates]

@kcates solid routine right here bro!

Thanks.

 

[kcates]

I am going to cut my supposedly rest days back to more rest days. I am going to do mobility work and want to work on my shoulder and hips. Plus I need more rest as I get heavier in weight. What mobility exercises do you have for hips and shoulders? Other then mobility I will use the treadmill on those days and just stick to my other 4 days of powerlifting work.

 

[RoidRage69]

For hips I just like to stand and then swing my hips around in a circle one direction and then change and go the other direction.

 

[kcates]

For hips I just like to stand and then swing my hips around in a circle one direction and then change and go the other direction.

Ok, I will try it.

 

[kcates]

Some food porn for y'all! Dinner and food prep for all. I have a 6 foot 260 lb 19 year old and a big 11 year old so good prep doesn't last long around our house.

 

[LevButlerov]

Sunday:

Training: I trained at a crunch gym while traveling

Low back machine: 4x8 140 lbs
Hyperextensions: 4x8 BW
Reverse crunches: 4x8 BW
Decline situps: 4x8 BW
Dumbbell shrugs: 4x8 105 lb dumbbells
15 minute on treadmill 3 incline 3 speed. Ran out of time had to get back to the hotel.

Diet:

Daily supplements and medications

Meal after working out: eggs, sausage, and a few potatoes.

Lunch: cheese burger and waffle fries

Dinner: chicken 45 grams of protein and 50 grams protein shake with banana and honey.

I had protein shakes with me but I just didn't feel like dealing with it in a hotel with no milk or blender. A few days off not going to hurt my goals and I am not even going to stress about it.

@kcates Training is good but I do want to see you drop set into 15 reps as well.

The proteins shakes aren't bars, you need to mix etc, on the road always try to bring protein bars like quest. Easy to warm up in microwave or just eat raw.

 

[kcates]

Monday:

Training:

Combat stretch: each leg x5
90/90's: each side x 5

Squats: 3x 5,3,3. 335lbs Was suppose to do reps of 5.
Bench Press 4x6 180 lbs
Incline iso bench 4x6 170lbs
Leg extension 3x12 135 lbs
Leg curl 3x12 135lbs
15 minutes treadmill 3 incline 3 speed. Yesterday I had bad lower back var pumps. First time it happened. I thought it was because I didn't take my electrolytes. Today I made sure i took my electrolytes before workout like normal. It happened again today while trying to use the treadmill. So i was only able to bare 15 minutes. I think the heavy squats got me going. this is my 6th week taking the VAR and just now starting to feel these pumps. I am only taking 4 grams of Taurine as of now. I may increase it to see if that helps.

Diet:

Daily supplements and medications

meal after training: 6 eggs, 12 ounces of ground beef, and handful of colby cheese. 2 slices of sourdough bread with butter. 100+ grams of protein. + =protein from the cheese.

Dinner 19 ounces of grilled chicken thighs. 100+ grams of protein See other post that has pics.

Desert: 50 gram protein shake with banana and honey.

 

[kcates]

@kcates Training is good but I do want to see you drop set into 15 reps as well.

The proteins shakes aren't bars, you need to mix etc, on the road always try to bring protein bars like quest. Easy to warm up in microwave or just eat raw.

ok

 

[Npcclassicphysique champ]

Monday:

Training:

Combat stretch: each leg x5
90/90's: each side x 5

Squats: 3x 5,3,3. 335lbs Was suppose to do reps of 5.
Bench Press 4x6 180 lbs
Incline iso bench 4x6 170lbs
Leg extension 3x12 135 lbs
Leg curl 3x12 135lbs
15 minutes treadmill 3 incline 3 speed. Yesterday I had bad lower back var pumps. First time it happened. I thought it was because I didn't take my electrolytes. Today I made sure i took my electrolytes before workout like normal. It happened again today while trying to use the treadmill. So i was only able to bare 15 minutes. I think the heavy squats got me going. this is my 6th week taking the VAR and just now starting to feel these pumps. I am only taking 4 grams of Taurine as of now. I may increase it to see if that helps.

Diet:

Daily supplements and medications

meal after training: 6 eggs, 12 ounces of ground beef, and handful of colby cheese. 2 slices of sourdough bread with butter. 100+ grams of protein. + =protein from the cheese.

Dinner 19 ounces of grilled chicken thighs. 100+ grams of protein See other post that has pics.

Desert: 50 gram protein shake with banana and honey.

monday smooth bro @kcates lower back anavar pumps? did you start your n2guard ed ? havent seen it
you need electrolytes and n2guard ed mixed in here with the gear you go

 

[kcates]

monday smooth bro @kcates lower back anavar pumps? did you start your n2guard ed ? havent seen it
you need electrolytes and n2guard ed mixed in here with the gear you go

I been using 4 grams of taurine and electrolytes. I increased the taurine today to 5 grams. I am on week 7 of the VaR and the pumps just started this week. I am finishing next week. I took my electrolytes today and got the pumps walking on the treadmill and doing deadlifts today. Tomorrow is an accessory day so we will give the back a rest and see what happens. Up to this point haven't really felt anything. Been wondering if things are working. I feel like the strength gains have been better then normal but body wise I haven't noticed anything.

 

[Npcclassicphysique champ]

I been using 4 grams of taurine and electrolytes. I increased the taurine today to 5 grams. I am on week 7 of the VaR and the pumps just started this week. I am finishing next week. I took my electrolytes today and got the pumps walking on the treadmill and doing deadlifts today. Tomorrow is an accessory day so we will give the back a rest and see what happens. Up to this point haven't really felt anything. Been wondering if things are working. I feel like the strength gains have been better then normal but body wise I haven't noticed anything.

its not just the dose of the taurine bro its the absorption which requires a ton of other vitamins
@kcates how is your training today? diet?

 

[kcates]

its not just the dose of the taurine bro its the absorption which requires a ton of other vitamins
@kcates how is your training today? diet?

I didn't know that. I had heard some where on the forums to use taurine and electrolytes. Start with 3 grams and see how it does if need to increase up until u find a level that works. We will see if the treadmill makes it tighten up some today. It got me a little pressure washing yesterday when I first started. Haven't pressure washer in awhile but it went away.

 

[LevButlerov]

I didn't know that. I had heard some where on the forums to use taurine and electrolytes. Start with 3 grams and see how it does if need to increase up until u find a level that works. We will see if the treadmill makes it tighten up some today. It got me a little pressure washing yesterday when I first started. Haven't pressure washer in awhile but it went away.

Yes there are many factors in play with supplements, its not just plug and play. @kcates many have very poor absorption, its the old in-vitro vs in-vivo discussion.

i havent seen your latest training and nutrition, can you please update the EVO family?

 

[kcates]

Tuesday:

Training:
High 5's each arm x 5
Dislocation stretch with band x10
Overhead press seated on the Smith machine 3 x5 95lbs
Sumo deadlift 4x6 245 lbs
Chin ups on assisted machine 5/6/6/6 -65lbs
Concentration curl with dumbbells on incline bench 3x12 35lbs
Reverse curls 3 x 12 45 lbs
Foam roll mid thoracic 60 secs
Foam roll major and minor teres. 60 secs on each side
15 minutes on treadmill still got lower back pumps make it unbearable to walk on treadmill.

Diet:
Daily supplements and medication

Meal after working out: 6 eggs and 12 ounces of chicken thighs

50 grams protein shake with banana, honey and peanut butter

Dinner: 18 ounces of chicken thighs

Yes there are many factors in play with supplements, its not just plug and play. @kcates many have very poor absorption, its the old in-vitro vs in-vivo discussion.

i havent seen your latest training and nutrition, can you ple

 

[kcates]

Yes there are many factors in play with supplements, its not just plug and play. @kcates many have very poor absorption, its the old in-vitro vs in-vivo discussion.

i havent seen your latest training and nutrition, can you please update the EVO family?

ase update the EVO family?

I have been slacking on getting them done. Been working a lot and tired from the physical labor work I have had to do this week. Get home, eat and go to bed. Get up still tired. Today I got to sleep in but was still dragging big time in the gym. Luckily I felt better as I left the gym.

 

[LevButlerov]

I have been slacking on getting them done. Been working a lot and tired from the physical labor work I have had to do this week. Get home, eat and go to bed. Get up still tired. Today I got to sleep in but was still dragging big time in the gym. Luckily I felt better as I left the gym.

Start updating us again so we can see your result, get at least 15min per day to update us so we can see your progress. @kcates