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Thankyou brother. Trying my best to keep it clean during the holidays.
Thankyou my bro, we're really blessed in this part of the world for decently healthy food options without too much in the way of additives. There's a good food culture, especially out here in the rural towns.
You should give it a crack and take him up on the offer my dude.
i like lemon, smoked paprika, salt and pepper with chicken or fish. its healthy and tastes great as a marinade
I'll give it a run, I've got smoked paprika in the spice rack.
LevButlerov
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Go for itI'll grab some this grocery run my bro
I eat oats every single morning. I like to mix mine with Greek yogurt, vanilla whey, and blueberries. Favorite meal of the day and great macrosI'll grab some this grocery run my bro
I love it in the air fryerI'll give it a run, I've got smoked paprika in the spice rack.
yeah that is good to know
Definitely no excuse otherwise.
Bros, I'm gonna ask my wife to cook me up some homemade pizza this weekend after my shift.Thankyou my bro, I could've eaten it all day too, but I had to woo up on it and stay on the righty, cos it'll get outta control otherwise
Yeah, I'm gonna talk to him this weekend when he mows his lawn.
Back on track...
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ah good ole brocolli
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looks good
Workout Saturday 3/1/2026
Added green lipped mussel for its anti inflammatory property. My right shoulder isn't great hey...
Recumbent Bike 50cals warm
5 Strict close grip supanated pullup
Legpress strict and slow
134kg x 12
174kg x 12
Cbum shoulder stretches
Straight Barbell Curl
20kg x 20
Cbum Shoulder stretches
5 Supanated L sit Pullup
Hack Squat
10 x Sled Weight
(Holy snappin Ducksht these are difficult)
5 x +30kg
Feels awkward and gassing out... try again another day.
Iso Bench Press
100kg x 10 + 10 partials
80kg x 8 + 8 partials
5 Supanated Pullup
Rear Delt Rows on BSS machine
50kg x 16
50kg x 16
Shrugs on BSS machine
50kg x 30
50kg x 20
5 x Supanated L sit Pullup
Straight Barbell Curl
25kg x 10
Farmers Carry
2 x 32kg Bell
80m
Roman Chair
10 Leg Swings
10 Knee Raises
Kettlebell Curls
20kg x 20
Gassed out, hit the showers.
Trying to eat better and drop the mid section water. Monday back at work and the routine can get back to how it was.
Added green lipped mussel for its anti inflammatory property. My right shoulder isn't great hey...
Recumbent Bike 50cals warm
5 Strict close grip supanated pullup
Legpress strict and slow
134kg x 12
174kg x 12
Cbum shoulder stretches
Straight Barbell Curl
20kg x 20
Cbum Shoulder stretches
5 Supanated L sit Pullup
Hack Squat
10 x Sled Weight
(Holy snappin Ducksht these are difficult)
5 x +30kg
Feels awkward and gassing out... try again another day.
Iso Bench Press
100kg x 10 + 10 partials
80kg x 8 + 8 partials
5 Supanated Pullup
Rear Delt Rows on BSS machine
50kg x 16
50kg x 16
Shrugs on BSS machine
50kg x 30
50kg x 20
5 x Supanated L sit Pullup
Straight Barbell Curl
25kg x 10
Farmers Carry
2 x 32kg Bell
80m
Roman Chair
10 Leg Swings
10 Knee Raises
Kettlebell Curls
20kg x 20
Gassed out, hit the showers.
Trying to eat better and drop the mid section water. Monday back at work and the routine can get back to how it was.
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LevButlerov
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looking lean and tight
i like the meal clean @Doctakay 174 good leg press!on the right shoulder, you try pinning bpc into it?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Chicken Rice AvO
Nice bowl mate very healthy
Thanks my bro, but I've definately fallen out of shape after Christmas and New Years. I'll have it sorted by the end of January tho.looking lean and tight
on the right shoulder, you try pinning bpc into it?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Some things I've learned from it however...
Alcohol ruins everything, even just a few can undo alot of work and shut down restorative and lipolysis processes, while scrubbing it out of your system. Absolutely not worth it, no matter how much your loved ones want you to share a drink with them. 0/10 do not recommend.
Salt Fat and Sugar are the ingredients that make shit food palatable and will be your ruin of you don't reel it in.
The convenience of pre packaged or cafe and fast food isnt worth the inconvenience of fixing the damage they do.
Food prep today saves hassles later.
Outside of Christmas day, DO NOT compromise on your diet. I have plenty of regrets but learned just as many valuable lessons this holiday period.
As for the BPC, I have tried I.M. before but I'm saving it all for Delta, I'll have to order some more very soon.
Thanks Brother, chicken rice brocolli avo and turkey arre the foundations of my daytime meals again.
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everyone drops off xmas and ny
no worries @Doctakay some things we learn and move on lets make 2026 a win
and bpc you need to get into your shoulder, delta can wait a bit seriously
You will get there with the hack squat, once you have done them for a bit youll find the weight will go up super quick, similar to a leg press.
Love the food pic
Cheers my bro
Gunna start putting them into the rotation. I prefer them over the leg press because I could really feel it making me work for it. Just gotta get my positioning and form correct before I load it up.
You'd actually be shocked to see how bad 1 beer will screw up your sleep and recovery. My fitness tracker really opened my eyes until eventually I got to the point where I said even just 1 isn't worth it anymore. People around you eventually understand and won't break your balls about it.
Not even just for a day, the damage lasts for a few. It is what made me stop drinking too - the Whoop
Ya it's a serious bummer when you're doing everything else right and 1 beer with some friends sets you so far back. You have no idea it's happening either without the tracker
The only 1% recovery I ever got on whoop was from a night out drinking, even when I was sick with Myocarditis i was getting better recovery
Never again bro hey.
It's been a huge setback. But a massive eye opener.
All part of the journey. Being this into fitness has so many positive downstream effects on your life. People think it's just lifting, but when you take your physique seriously it's really a lifestyle more than anything
Yeah I swapped to them from leg press for my main quad exercise. I feel them heaps more, particularly in the lower quad area.Cheers my bro
Its crazy hey bro... I thought leg presses were doing a bit of work (I know full well i could never squat the weight I was pushing) and then jumped onto these and it was a complete world of difference. So much better. Even on minimal to no weight at all.
Farmers carry was a favorite of mine for such a long time. Bit of a strongman fan?
I Love Farmers carry, its a good all round exercise that I like to either start or finish the session on. I like watching the strongman comp when I catch it on telly, but I don't exactly follow it hey.
Update week starting Mon 5/1/2026
Now that I'm back at work, the routine can set back in. I managed to lose a bit of the water weight and slept better going easy on the shoulder injury I've been nursing.
Work has been hot as all get out. Tin shed concrete floor 40+ degree days on my feet all day. Its been good for burning cals and regimented feed intervals where i can eat the same things over and over.
Breakfast is a triple espresso and a banana or banana bread.
Smoko is chicken broccoli and rice.
Lunch is chicken broccoli and rice + yoghurt.
Dinner is kangaroo or bone broth and yoghurt and blueberries for dessert.
Weekends are still chaotic feeds with the missus, still working on that compromise with her.
I'm eating 3200+ cals a day.
I've managed to not completely destroy the physique I built AND put some weight on.
When I started the log I was a few weeks out of finishing a savage cut where the lowest weight I achieved was 86kg but waaaaay too lean and gaunt.
The goal is to build up to 92-95ish kg and still be 10-15% bf. So far so good.
Xmas was a bloated 95kg, first week back I managed to finish at 92.5kg and leaner, but still needing to lose the fluff.
Back into the swing of things now, and splitting the Saturday dose 500/300 saturdays and wednesdays to 250/150.
Taking it easy in the gym and resting more now with the shoulder injury. I think this has helped me grow. People reckon I've put on more size. But I'm not sure. Aiming for size yeah, but definition is better.
Working on what is going to be a better/more consistent training program for me given the equipment available and my time available.
Bloodwork due soon, I know its long overdue.
Now that I'm back at work, the routine can set back in. I managed to lose a bit of the water weight and slept better going easy on the shoulder injury I've been nursing.
Work has been hot as all get out. Tin shed concrete floor 40+ degree days on my feet all day. Its been good for burning cals and regimented feed intervals where i can eat the same things over and over.
Breakfast is a triple espresso and a banana or banana bread.
Smoko is chicken broccoli and rice.
Lunch is chicken broccoli and rice + yoghurt.
Dinner is kangaroo or bone broth and yoghurt and blueberries for dessert.
Weekends are still chaotic feeds with the missus, still working on that compromise with her.
I'm eating 3200+ cals a day.
I've managed to not completely destroy the physique I built AND put some weight on.
When I started the log I was a few weeks out of finishing a savage cut where the lowest weight I achieved was 86kg but waaaaay too lean and gaunt.
The goal is to build up to 92-95ish kg and still be 10-15% bf. So far so good.
Xmas was a bloated 95kg, first week back I managed to finish at 92.5kg and leaner, but still needing to lose the fluff.
Back into the swing of things now, and splitting the Saturday dose 500/300 saturdays and wednesdays to 250/150.
Taking it easy in the gym and resting more now with the shoulder injury. I think this has helped me grow. People reckon I've put on more size. But I'm not sure. Aiming for size yeah, but definition is better.
Working on what is going to be a better/more consistent training program for me given the equipment available and my time available.
Bloodwork due soon, I know its long overdue.
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Macros and Calories
Weekends are still a bit of a blow out but I'm tracking as best as I can, being back at work is burning more calories being on my feet all day.
Weekends are still a bit of a blow out but I'm tracking as best as I can, being back at work is burning more calories being on my feet all day.
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Workout Thursday 8/1/2026
No pre.
Warmup
Recumbent bike 50cal
Close grip supinated pullup x 8
Hacksquat
40kg x 10
20kg x 10
L Sit supinated Pullup x 5
Deadhang
BSS Machine
Rear delt row
50kg x 16
Shrug
50kg x 30
Squat
50kg x 13
Rear delt row
50kg x 10
Shrug
50kg x 12
L sit supinated pullup x 5
Pin loaded row machine
Pronated grip low
60kg x 10
Neutral grip low
60kg x 10
Roman Chair
Leg swing x 13
Knee raises x 13
Incline Crunch x 7
Gassed out. Tapping out. Shower and work.
I'm.loving hack squats and how difficult they are. It's a program staple now.
No pre.
Warmup
Recumbent bike 50cal
Close grip supinated pullup x 8
Hacksquat
40kg x 10
20kg x 10
L Sit supinated Pullup x 5
Deadhang
BSS Machine
Rear delt row
50kg x 16
Shrug
50kg x 30
Squat
50kg x 13
Rear delt row
50kg x 10
Shrug
50kg x 12
L sit supinated pullup x 5
Pin loaded row machine
Pronated grip low
60kg x 10
Neutral grip low
60kg x 10
Roman Chair
Leg swing x 13
Knee raises x 13
Incline Crunch x 7
Gassed out. Tapping out. Shower and work.
I'm.loving hack squats and how difficult they are. It's a program staple now.
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Thanks @LevButlerov my bro. I'm heading in to a strong finish mid march.
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its going to be real strong
Nice man, I like how you're updating your log. I like the style and I like how you stay so consistent and on point. @Doctakay
Bros, looking really good on this. The lunch is really solid. I like the chicken, broccoli, and rice. @Doctakay and then kangaroo. I got to try that sometime. We don't got that here in California
@Doctakay keep up the good work, champ. I like the machine training. Rear delt rows are really good, and I like how you fluctuate from shrugs to squats to delt rows. These are all good exercises, and you still had time for the shrugs as well.
Keep up the good work. This is the type of workout that I love to see. Nice dedication to this and nice finish doing the Roman chairs and the incline crunch. You hit both sides of the core. @Doctakay
It really is @Mobster. As much as work can be a drag at times, its the rock solid anchor that holds the routine in place for diet and exercise.
It's a criminally underrated source of lean protein @stevesmi . If you can just get past the dead rodent smell when its cooking
I wail it with moroccan spice and cook it in coconut oil, put some on some turkish bread with goats cheese and tomato relish, and the rest I eat as steaks.
I've never ate it before man, we don't have that around here. I'm sure if I were to dig up an exotic store or order online, I could get it. I just don't view kangaroos as food, I view them as kind of cool animals.It's a criminally underrated source of lean protein @stevesmi . If you can just get past the dead rodent smell when its cooking
Thankyou for checking it out brother. Its a steep learning curve for me so I appreciate the encouragement, you're an absolute weapon!
Thankyou brother!
It's a boost to have the support and guidance from fellas like yourself. Keeps me going and keeps me accountable.
You are an absolute weapon yourself. Don't be so modest.Thankyou for checking it out brother. Its a steep learning curve for me so I appreciate the encouragement, you're an absolute weapon!
EVO family accountability always!Thankyou brother!
EVO family always appreciates your consistency.Thank you @Ulter my bro. That means alot to me aye.
bros yeah gotta train that body!Thankyou Brother.
You gotta give the Kangaroo a run when you get the chance. It can be a bit funky when you first start cooking, but if you spice it up right its amazing.
@Doctakay looking really lean man. Foods looking delicious also.
@ballin2504
Thanks Brother 
Just gotta fill out a little and I wouldn't mind getting the obliques to pop out some. We're blessed for food food options here, even more so in the rural towns.
@Doctakay Good work so far...keep it up.....
Workout Monday 12/1/2026
Pre Workout
20mg Raptor Anavar
Liquid I.V. hydration
Warmup
Recumbant Bike 50 cals
Lsit Supinated Pull up x 10
Hack Squat
40kg + sled(54kg)
10 narrow mid
10 wide high
BSS Machine 40kg (2 Plates)
Squat to delt row movement wide x 10
Rear delt row wide x 15
Rear delt row narrow x 15
Shrug x 30
Squat to delt row movement narrow x 16
Straight Barbell Curl
25kg x 12
20kg x 15
Pin Loaded Leg Press
145kg x 20
Supinated pullup x 5
Roman Chair
Leg swing 15
Knee raises 10
Quick progress pic and shower...
Running late for work.
Image is of the BSS machine I use.
I'm really getting into hack squats. My legs are under developed and this seems to he really working to build them up. I love it because its a difficult workout and I'm enjoying the challenge with this one.
Pre Workout
20mg Raptor Anavar
Liquid I.V. hydration
Warmup
Recumbant Bike 50 cals
Lsit Supinated Pull up x 10
Hack Squat
40kg + sled(54kg)
10 narrow mid
10 wide high
BSS Machine 40kg (2 Plates)
Squat to delt row movement wide x 10
Rear delt row wide x 15
Rear delt row narrow x 15
Shrug x 30
Squat to delt row movement narrow x 16
Straight Barbell Curl
25kg x 12
20kg x 15
Pin Loaded Leg Press
145kg x 20
Supinated pullup x 5
Roman Chair
Leg swing 15
Knee raises 10
Quick progress pic and shower...
Running late for work.
Image is of the BSS machine I use.
I'm really getting into hack squats. My legs are under developed and this seems to he really working to build them up. I love it because its a difficult workout and I'm enjoying the challenge with this one.
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LevButlerov
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Fuck bro looking jacked in that pic!!! Sorry i havent been passed in a while, wokputs looking great bro, hows the pup?
Aye my bro! Cheers hey. I appreciate the kind words
Got a long way to go though i reckon. Gunna be learning alot from you this year.Delta's coming along pretty nice really. She tried running at a kangaroo this morning and she got some pace up with a wierd little shuffle before she stopped at the road.
Its hard bro she still wants to be a dog. Hope the recovery continues well.Aye my bro! Cheers hey. I appreciate the kind words
Delta's coming along pretty nice really. She tried running at a kangaroo this morning and she got some pace up with a wierd little shuffle before she stopped at the road.
Ill have a lot to show this year brother. Without torturing my health in the process. Super excited to show what someone can do on minimal gear when all the other boxes are ticked.
Workout Thursday 15/1/2026
Arrived a little later than usual so felt pretty rushed today.
Pre workout
25mg @Raptor Labs Anavar SubLing
Warmup
Recumbant Bike 50cals
Pullups 6 full rom slow & strict
Hack Squat 40kg+Sled(54kg)
wide mid x 8
wide hi x 8
narrow mid x 8
Lsit supinated pullup x 10
BSS Machine 40kg (1 plate per side)
Rear Delt Row x 15 (Narrow grip)
Shrug x 30 (wide grip)
Squat to Rear Delt Row Movement x 15 (narrow grip)
Iso Bench
(Gotta go lite because I dont wanna aggravate my shoulder)
70kg x 12 +12 partials
40kg x 10+20 partials
Pullup to L-sit
Hold and perform 10 clean leg swings
Straight Bar Bell Curl
20kg x 20
Roman Chair
13 x Leg Swing
10 x Knee Raises
I feel like I've hit the body weight I'm happy with but not the definition yet. A small drop in cals, more intensity, better rest and moving digestion along as well as improving insulin sensitivity should get me there. Diet definately has to improve, because at the present, I feel I'm just spinning the wheels.
Arrived a little later than usual so felt pretty rushed today.
Pre workout
25mg @Raptor Labs Anavar SubLing
Warmup
Recumbant Bike 50cals
Pullups 6 full rom slow & strict
Hack Squat 40kg+Sled(54kg)
wide mid x 8
wide hi x 8
narrow mid x 8
Lsit supinated pullup x 10
BSS Machine 40kg (1 plate per side)
Rear Delt Row x 15 (Narrow grip)
Shrug x 30 (wide grip)
Squat to Rear Delt Row Movement x 15 (narrow grip)
Iso Bench
(Gotta go lite because I dont wanna aggravate my shoulder)
70kg x 12 +12 partials
40kg x 10+20 partials
Pullup to L-sit
Hold and perform 10 clean leg swings
Straight Bar Bell Curl
20kg x 20
Roman Chair
13 x Leg Swing
10 x Knee Raises
I feel like I've hit the body weight I'm happy with but not the definition yet. A small drop in cals, more intensity, better rest and moving digestion along as well as improving insulin sensitivity should get me there. Diet definately has to improve, because at the present, I feel I'm just spinning the wheels.
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Awesome position to be in brother and dicing up a little more will be easy work!
Wheres your macros and meal timing currently at? You tracking your daily steps?
Thanks my bro.
I have something in the works happening soon that I'm very excited about that should be bringing about those changes.About to post the macros and nutrition in a tick, been very consistent with the diet though, chicken rice broccoli and kangaroo. Im using my new phone and I dont have a step counter on it, but I'm easy hitting 8-11K steps a day at work. I'll get a step widget on it tonight.
Fuck yeah brotherThanks my bro.
About to post the macros and nutrition in a tick, been very consistent with the diet though, chicken rice broccoli and kangaroo. Im using my new phone and I dont have a step counter on it, but I'm easy hitting 8-11K steps a day at work. I'll get a step widget on it tonight.
Keen to see what you got planned bro, got my support the whole way
Nutrition Week of
Mon 12- Thurs 15/1/2026
Workouts have been fasted but what I eat before smoko has been sub optimal, and snacking was a bit problematic this week.
Smoko and Lunch has been
Chicken Rice and Broccoli
Varying between 150-120gm chk/120-80gm rice/ 120-90gm broc.
Dinner has been Kangaroo meat on turkish bread. Sometimes with Kangaroo steak on the side.. totals bout 150gm if I'm just having mince on pide and 350gm if O have the steak & roo pide sando.
Been a real sucker for cocobella coconut water this week.
Mon 12- Thurs 15/1/2026
Workouts have been fasted but what I eat before smoko has been sub optimal, and snacking was a bit problematic this week.
Smoko and Lunch has been
Chicken Rice and Broccoli
Varying between 150-120gm chk/120-80gm rice/ 120-90gm broc.
Dinner has been Kangaroo meat on turkish bread. Sometimes with Kangaroo steak on the side.. totals bout 150gm if I'm just having mince on pide and 350gm if O have the steak & roo pide sando.
Been a real sucker for cocobella coconut water this week.
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LevButlerov
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Thanks @LevButlerov the Kangaroo is the dark meat. I'm in the gym now STARVING!!!
Drooling thinking about the Kangaroo mince sanga I'm gunna destroy when I get home.
LevButlerov
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kangaroo i really want to try it, will one dayThanks @LevButlerov the Kangaroo is the dark meat. I'm in the gym now STARVING!!!
@Doctakay
Workout Friday 16/1/2026
30mg @Raptor Labs Anavar
Had breaky just before 6am 200gm greek yoghurt with 60gm wpi and blueberries and oats... that was hours ago.
Been into the big city to the nearest state health authority headquarters to their little NSP to grab a steroid pack and various pins and whatnot.
Then 40mins back to the gym... Starving fam
Had a yarn with a fella I see here most Fridays. Cancer survivor getting back into it. He looks worlds apart from when I first met him here months ago. Dudes now super strong, full of colour and back into full time work. Really buzzed me up for a grouse workout hey. Best news I had all day. Love it when people are winning.
The gym is awesome.
Not planning on going too hard at it today. Sleep was a bit trash and I don't wanna flare any injuries now they're feeling better.
Warmup
Neutral grip pull up with Lsit x 10
Recumbent Bike 110cals
Hack Squat
50kg + Sled (54kg)
High Wide x 10
High Narrow x 10
Low Wide x 10 (1/2 ROM)
Low Narrow x 10 (1/2 ROM)
Mid Wide x 10 (1 x 1/2 ROM)
Mid Narrow x 10
(Feeling a little cooked now, the fasted work has me a bit shakey)
Lsit supinated pullup x 10
Straight BarBell Curl
20kg x 20
(slow and controlled+ 5 more for the rack)
BSS Machine
60kg (30ea side)
Squat to rear delt row x 10
Rear delt row x 10
(last 2 form was off and no from)
Narrow grip shrug x 20
Wide grip read delt row x 12
Squat to rear delt row x 10
Iso Bench
(take it easy now... Just a pump)
80kg x 10 + 13 partials
40kg x 12 (iso holds) + 20 partials
Straight BarBell Curl
20kg x 25
Roman Chair
Leg Swing x 20
Knee Raises x 20
Gassed tf out... Shower n head home to smash that roo sando.
30mg @Raptor Labs Anavar
Had breaky just before 6am 200gm greek yoghurt with 60gm wpi and blueberries and oats... that was hours ago.
Been into the big city to the nearest state health authority headquarters to their little NSP to grab a steroid pack and various pins and whatnot.
Then 40mins back to the gym... Starving fam
Had a yarn with a fella I see here most Fridays. Cancer survivor getting back into it. He looks worlds apart from when I first met him here months ago. Dudes now super strong, full of colour and back into full time work. Really buzzed me up for a grouse workout hey. Best news I had all day. Love it when people are winning.
The gym is awesome.
Not planning on going too hard at it today. Sleep was a bit trash and I don't wanna flare any injuries now they're feeling better.
Warmup
Neutral grip pull up with Lsit x 10
Recumbent Bike 110cals
Hack Squat
50kg + Sled (54kg)
High Wide x 10
High Narrow x 10
Low Wide x 10 (1/2 ROM)
Low Narrow x 10 (1/2 ROM)
Mid Wide x 10 (1 x 1/2 ROM)
Mid Narrow x 10
(Feeling a little cooked now, the fasted work has me a bit shakey)
Lsit supinated pullup x 10
Straight BarBell Curl
20kg x 20
(slow and controlled+ 5 more for the rack)
BSS Machine
60kg (30ea side)
Squat to rear delt row x 10
Rear delt row x 10
(last 2 form was off and no from)
Narrow grip shrug x 20
Wide grip read delt row x 12
Squat to rear delt row x 10
Iso Bench
(take it easy now... Just a pump)
80kg x 10 + 13 partials
40kg x 12 (iso holds) + 20 partials
Straight BarBell Curl
20kg x 25
Roman Chair
Leg Swing x 20
Knee Raises x 20
Gassed tf out... Shower n head home to smash that roo sando.
Attachments
Food looks ok
Nice brother! Delta cracking me up eyeballing that sanga mateWorkout Friday 16/1/2026
30mg @Raptor Labs Anavar
Had breaky just before 6am 200gm greek yoghurt with 60gm wpi and blueberries and oats... that was hours ago.
Been into the big city to the nearest state health authority headquarters to their little NSP to grab a steroid pack and various pins and whatnot.
Then 40mins back to the gym... Starving fam
Had a yarn with a fella I see here most Fridays. Cancer survivor getting back into it. He looks worlds apart from when I first met him here months ago. Dudes now super strong, full of colour and back into full time work. Really buzzed me up for a grouse workout hey. Best news I had all day. Love it when people are winning.
The gym is awesome.
Not planning on going too hard at it today. Sleep was a bit trash and I don't wanna flare any injuries now they're feeling better.
Warmup
Neutral grip pull up with Lsit x 10
Recumbent Bike 110cals
Hack Squat
50kg + Sled (54kg)
High Wide x 10
High Narrow x 10
Low Wide x 10 (1/2 ROM)
Low Narrow x 10 (1/2 ROM)
Mid Wide x 10 (1 x 1/2 ROM)
Mid Narrow x 10
(Feeling a little cooked now, the fasted work has me a bit shakey)
Lsit supinated pullup x 10
Straight BarBell Curl
20kg x 20
(slow and controlled+ 5 more for the rack)
BSS Machine
60kg (30ea side)
Squat to rear delt row x 10
Rear delt row x 10
(last 2 form was off and no from)
Narrow grip shrug x 20
Wide grip read delt row x 12
Squat to rear delt row x 10
Iso Bench
(take it easy now... Just a pump)
80kg x 10 + 13 partials
40kg x 12 (iso holds) + 20 partials
Straight BarBell Curl
20kg x 25
Roman Chair
Leg Swing x 20
Knee Raises x 20
Gassed tf out... Shower n head home to smash that roo sando.
LevButlerov
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hard abs and love the meal picWorkout Friday 16/1/2026
30mg @Raptor Labs Anavar
Had breaky just before 6am 200gm greek yoghurt with 60gm wpi and blueberries and oats... that was hours ago.
Been into the big city to the nearest state health authority headquarters to their little NSP to grab a steroid pack and various pins and whatnot.
Then 40mins back to the gym... Starving fam
Had a yarn with a fella I see here most Fridays. Cancer survivor getting back into it. He looks worlds apart from when I first met him here months ago. Dudes now super strong, full of colour and back into full time work. Really buzzed me up for a grouse workout hey. Best news I had all day. Love it when people are winning.
The gym is awesome.
Not planning on going too hard at it today. Sleep was a bit trash and I don't wanna flare any injuries now they're feeling better.
Warmup
Neutral grip pull up with Lsit x 10
Recumbent Bike 110cals
Hack Squat
50kg + Sled (54kg)
High Wide x 10
High Narrow x 10
Low Wide x 10 (1/2 ROM)
Low Narrow x 10 (1/2 ROM)
Mid Wide x 10 (1 x 1/2 ROM)
Mid Narrow x 10
(Feeling a little cooked now, the fasted work has me a bit shakey)
Lsit supinated pullup x 10
Straight BarBell Curl
20kg x 20
(slow and controlled+ 5 more for the rack)
BSS Machine
60kg (30ea side)
Squat to rear delt row x 10
Rear delt row x 10
(last 2 form was off and no from)
Narrow grip shrug x 20
Wide grip read delt row x 12
Squat to rear delt row x 10
Iso Bench
(take it easy now... Just a pump)
80kg x 10 + 13 partials
40kg x 12 (iso holds) + 20 partials
Straight BarBell Curl
20kg x 25
Roman Chair
Leg Swing x 20
Knee Raises x 20
Gassed tf out... Shower n head home to smash that roo sando.
6am meal love the yogurt protein mix
@Doctakay trimming up nicely man. It's good to see you doing well and it's good to see you coming on the podcast soon as well.Workout Friday 16/1/2026
30mg @Raptor Labs Anavar
Had breaky just before 6am 200gm greek yoghurt with 60gm wpi and blueberries and oats... that was hours ago.
Been into the big city to the nearest state health authority headquarters to their little NSP to grab a steroid pack and various pins and whatnot.
Then 40mins back to the gym... Starving fam
Had a yarn with a fella I see here most Fridays. Cancer survivor getting back into it. He looks worlds apart from when I first met him here months ago. Dudes now super strong, full of colour and back into full time work. Really buzzed me up for a grouse workout hey. Best news I had all day. Love it when people are winning.
The gym is awesome.
Not planning on going too hard at it today. Sleep was a bit trash and I don't wanna flare any injuries now they're feeling better.
Warmup
Neutral grip pull up with Lsit x 10
Recumbent Bike 110cals
Hack Squat
50kg + Sled (54kg)
High Wide x 10
High Narrow x 10
Low Wide x 10 (1/2 ROM)
Low Narrow x 10 (1/2 ROM)
Mid Wide x 10 (1 x 1/2 ROM)
Mid Narrow x 10
(Feeling a little cooked now, the fasted work has me a bit shakey)
Lsit supinated pullup x 10
Straight BarBell Curl
20kg x 20
(slow and controlled+ 5 more for the rack)
BSS Machine
60kg (30ea side)
Squat to rear delt row x 10
Rear delt row x 10
(last 2 form was off and no from)
Narrow grip shrug x 20
Wide grip read delt row x 12
Squat to rear delt row x 10
Iso Bench
(take it easy now... Just a pump)
80kg x 10 + 13 partials
40kg x 12 (iso holds) + 20 partials
Straight BarBell Curl
20kg x 25
Roman Chair
Leg Swing x 20
Knee Raises x 20
Gassed tf out... Shower n head home to smash that roo sando.
Bros, those some good looking food right there. I like the different sauces. You eating that's gonna be a good one. @Doctakay
Food doesn't look bad at all. @Doctakay if you keep that up you should get really good results. I like the overall set up.
@Doctakay had no idea that kangaroo is dark meat. I guess you learn stuff on this forum that you would have never expected. Maybe one day I'll try it.Thanks @LevButlerov the Kangaroo is the dark meat. I'm in the gym now STARVING!!!
If you ever get the chance bro, jump on it. (Pardon the pun
) It's super high in protein and lean as all get out. I have a real taste for it.
Avocados and bananas, those are some power foods right there, full of micro nutrients and electrolytes. @Doctakay
Looking great brother. Abs on pointWorkout Friday 16/1/2026
30mg @Raptor Labs Anavar
Had breaky just before 6am 200gm greek yoghurt with 60gm wpi and blueberries and oats... that was hours ago.
Been into the big city to the nearest state health authority headquarters to their little NSP to grab a steroid pack and various pins and whatnot.
Then 40mins back to the gym... Starving fam
Had a yarn with a fella I see here most Fridays. Cancer survivor getting back into it. He looks worlds apart from when I first met him here months ago. Dudes now super strong, full of colour and back into full time work. Really buzzed me up for a grouse workout hey. Best news I had all day. Love it when people are winning.
The gym is awesome.
Not planning on going too hard at it today. Sleep was a bit trash and I don't wanna flare any injuries now they're feeling better.
Warmup
Neutral grip pull up with Lsit x 10
Recumbent Bike 110cals
Hack Squat
50kg + Sled (54kg)
High Wide x 10
High Narrow x 10
Low Wide x 10 (1/2 ROM)
Low Narrow x 10 (1/2 ROM)
Mid Wide x 10 (1 x 1/2 ROM)
Mid Narrow x 10
(Feeling a little cooked now, the fasted work has me a bit shakey)
Lsit supinated pullup x 10
Straight BarBell Curl
20kg x 20
(slow and controlled+ 5 more for the rack)
BSS Machine
60kg (30ea side)
Squat to rear delt row x 10
Rear delt row x 10
(last 2 form was off and no from)
Narrow grip shrug x 20
Wide grip read delt row x 12
Squat to rear delt row x 10
Iso Bench
(take it easy now... Just a pump)
80kg x 10 + 13 partials
40kg x 12 (iso holds) + 20 partials
Straight BarBell Curl
20kg x 25
Roman Chair
Leg Swing x 20
Knee Raises x 20
Gassed tf out... Shower n head home to smash that roo sando.
Appreciate that my brother! I've put on a bit of lean mass since the start but some water came with it, water is coming off now. Bit of sub q softness to go. 88kg now 91.
Thankyou brother
I'm getting some great guidance and appreciate the encouragement.
Water fucks with my head, but its usually got muscle with it
That is certainly clean foods.Trying to keep it clean brother
Bros, that sound good.
@Doctakay food is looking solid bro!
Definitely we love to guide you and encourage you.Thankyou brother
We just don't have that here in our stores.If you ever get the chance bro, jump on it. (Pardon the pun
Food looks awesome mate. Those turkish pides with the kangaroo look so good.
Nice workout mate. Looks like you hit the hack squats hard!Workout Friday 16/1/2026
30mg @Raptor Labs Anavar
Had breaky just before 6am 200gm greek yoghurt with 60gm wpi and blueberries and oats... that was hours ago.
Been into the big city to the nearest state health authority headquarters to their little NSP to grab a steroid pack and various pins and whatnot.
Then 40mins back to the gym... Starving fam
Had a yarn with a fella I see here most Fridays. Cancer survivor getting back into it. He looks worlds apart from when I first met him here months ago. Dudes now super strong, full of colour and back into full time work. Really buzzed me up for a grouse workout hey. Best news I had all day. Love it when people are winning.
The gym is awesome.
Not planning on going too hard at it today. Sleep was a bit trash and I don't wanna flare any injuries now they're feeling better.
Warmup
Neutral grip pull up with Lsit x 10
Recumbent Bike 110cals
Hack Squat
50kg + Sled (54kg)
High Wide x 10
High Narrow x 10
Low Wide x 10 (1/2 ROM)
Low Narrow x 10 (1/2 ROM)
Mid Wide x 10 (1 x 1/2 ROM)
Mid Narrow x 10
(Feeling a little cooked now, the fasted work has me a bit shakey)
Lsit supinated pullup x 10
Straight BarBell Curl
20kg x 20
(slow and controlled+ 5 more for the rack)
BSS Machine
60kg (30ea side)
Squat to rear delt row x 10
Rear delt row x 10
(last 2 form was off and no from)
Narrow grip shrug x 20
Wide grip read delt row x 12
Squat to rear delt row x 10
Iso Bench
(take it easy now... Just a pump)
80kg x 10 + 13 partials
40kg x 12 (iso holds) + 20 partials
Straight BarBell Curl
20kg x 25
Roman Chair
Leg Swing x 20
Knee Raises x 20
Gassed tf out... Shower n head home to smash that roo sando.
How are you finding the anavar mate?
Thanks my bro
I swear everyone should get into the kangaroo protein hey. Just gotta season it right so the gamey smell doesnt come through.Hack squats are now a must for every workout. I find them really challenging and I struggle with full range of motion and that's why I love it so much.
The @Raptor Labs anavar is a goer. Love the pumps and endurance. Strength in a capsule hey.
@Doctakay food looks great man. Keep em coming.
