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Aye Cheers my dude. I've got a shot ton of food prep to do this arvo when I get back. I'll be sure to post some shots.
In the meantime, here's some refeed from the weekend just gone.
The Misso was like "Wellllll you said the new log prep starts Monday, and today is Saturday"
So I guess that means lets eat like assholes for one last time 
"Attachments
Hahaha the last supper 🍽Aye Cheers my dude. I've got a shot ton of food prep to do this arvo when I get back. I'll be sure to post some shots.
In the meantime, here's some refeed from the weekend just gone.
The Misso was like "Wellllll you said the new log prep starts Monday, and today is Saturday"
You know itHahaha the last supper 🍽
My wife is awfully convincing Without too many details though, She understands now that I have more advanced goals and I will be eating differently to her from on the weekends now on in.
Life is easier with Meal Prep
Having the same containers and some scales takes the guess work out of tracking. You can zero the scales to the same empty container, every one is the same weight. It makes measuring and storage easy.
I have two days worth of food for Smoko and Lunch ready to go. I can pre input the values into my fitness pal saving more time again.
I already know my rough macros at baseline for half the working week and can adjust accordingly for heavy days and low days.
Rice is already cooked, I've got plenty of spare containers the same size ready to go.
Now theres no rushing around cooking dinner and tomorrows meals EVERY night or dealing with missing ingredients in some last minute fuckery run to the shops. I can have a stress free nights all week.
Tuesday nights I cook the chicken I've already sliced into strips, seasoned and frozen today for wed/thurs meals.
I have 125gm Lemon Pepper seasoned Chicken. 100gm rice. 80gm broccoli.
Everything else is off the shelf.
Dinner each night is easy enough with 4 pre packaged 400gm Kangaroo steaks in the fridge, and throwing a pide bread in the toaster from a store bought pack of four, or smashing a bone broth.
No stress.
Having the same containers and some scales takes the guess work out of tracking. You can zero the scales to the same empty container, every one is the same weight. It makes measuring and storage easy.
I have two days worth of food for Smoko and Lunch ready to go. I can pre input the values into my fitness pal saving more time again.
I already know my rough macros at baseline for half the working week and can adjust accordingly for heavy days and low days.
Rice is already cooked, I've got plenty of spare containers the same size ready to go.
Now theres no rushing around cooking dinner and tomorrows meals EVERY night or dealing with missing ingredients in some last minute fuckery run to the shops. I can have a stress free nights all week.
Tuesday nights I cook the chicken I've already sliced into strips, seasoned and frozen today for wed/thurs meals.
I have 125gm Lemon Pepper seasoned Chicken. 100gm rice. 80gm broccoli.
Everything else is off the shelf.
Dinner each night is easy enough with 4 pre packaged 400gm Kangaroo steaks in the fridge, and throwing a pide bread in the toaster from a store bought pack of four, or smashing a bone broth.
No stress.
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Weekend 'Nutrition'
Sat 17 - Sun 18 Jan 2026
You already know the story from the pictures above. Thin crust Pizzas and chicken bites and what not while the Wife and I couch rot to some netflix one last time.
Sat 17 - Sun 18 Jan 2026
You already know the story from the pictures above. Thin crust Pizzas and chicken bites and what not while the Wife and I couch rot to some netflix one last time.
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Yessss brother that is champion mentality. I also do the exact same with ising the same containers, can see in my meal prep photos.
Eating the same meals daily is extremely helpful too when knowing where and when yo shift. Providing the nutrition is well balanced.
Preparation is the key to success to life.
Fail to prepare and prepare to fail.
LevButlerov
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good food today
consider it a refeed
Workout Monday 19/1/2026
Sleep was pretty trash so im not feeling great. Had my reta dose last night .. Probs shouldn't have eaten before hand in hindsight. Feeling a bit nauseas like its from the butter.
Gunna take it easy
Pre Workout 30mg @Raptor Labs Anavar
200mg caffeine
Warmup
10 x Lsit supinated pullup full rom.
50cal.bike
Ham Leg Curl Seated
75kg x 12
82kg x 12
Slow full rom controlled supinated pull x 5
Leg Extensions
89kg x 12
75kg x 10
Straight Barbell Curl
25kg x 15
Hack Squat (+ sled 54kg)
Pretty much full rom. Middle semi wide
40kg x 8
40kg x 10
Close Grip Cable Rows
(Waiting for iso bench to become free)
57kg x 15
Cbum Shoulder Stretches
Iso Bench Press (easy does it)
100kg x 8 (+tiny 20partial pumps)
80kg x 5.5
Lsit Supinated Pullup
(Full rom x 5 + 10sec hold knees raised)
Straight Barbell Curl
25kg x 15
Incline Sit Up +
5kg x 20
Just a quick and easy one today. No stress, easy does it. Hit the showers and go have a shit day at work.
Sleep was pretty trash so im not feeling great. Had my reta dose last night .. Probs shouldn't have eaten before hand in hindsight. Feeling a bit nauseas like its from the butter.
Gunna take it easy
Pre Workout 30mg @Raptor Labs Anavar
200mg caffeine
Warmup
10 x Lsit supinated pullup full rom.
50cal.bike
Ham Leg Curl Seated
75kg x 12
82kg x 12
Slow full rom controlled supinated pull x 5
Leg Extensions
89kg x 12
75kg x 10
Straight Barbell Curl
25kg x 15
Hack Squat (+ sled 54kg)
Pretty much full rom. Middle semi wide
40kg x 8
40kg x 10
Close Grip Cable Rows
(Waiting for iso bench to become free)
57kg x 15
Cbum Shoulder Stretches
Iso Bench Press (easy does it)
100kg x 8 (+tiny 20partial pumps)
80kg x 5.5
Lsit Supinated Pullup
(Full rom x 5 + 10sec hold knees raised)
Straight Barbell Curl
25kg x 15
Incline Sit Up +
5kg x 20
Just a quick and easy one today. No stress, easy does it. Hit the showers and go have a shit day at work.
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@Doctakay looking solid man.....amazing pics.....
LevButlerov
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trash sleep? is it proper temperature in your room @Doctakay
volume looks good though 40 on the hack yes +sled thats impressive
and iso bench is big 100kgs
and you're looking lean in the pic I see arms growing!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Coolguy @waggat @toddthelineman
Yeah man Reta at night cooks my sleep, I usually go first thing in the morning and grin and bear it, I find the first couple days of the week a little rough, but gets better.
Nice training brother - love direct ab work
Cheers my Bro. Gunna dose in the mornings now.
Cheers bro, I think I'm up in weight but in a good way now. Yeah, a bit trash. Went to bed a bit later than I should have, maybe 830-9pm up at 320am to get away at 405am and it can be difficult to get to sleep even after being tired through the day. I have a cold shower before bed to try and drop my temp, but theres no airco or windows, so I just run a bunch of small fans in there. When I sleep, its deep but it can be in short bursts of only a couple of hours or an hour at a time...
Love this brother full rom and controlled intention.. this is what builds
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I would add sleep aids if this continues
Got that L-theanine happening when it gets annoying. I'll be taking 400mg tonight.
Love this brother full rom and controlled intention.. this is what builds
Low and Slow @Allupfromhere .
Cheers brother!
Looking good mate. Big and lean!
That workout, just trying to workout out the reason to the exercise order. For example, do you just do a set of BB curls while resting between leg exercises?
Hahah yeah its a bit confusing. Its the actual layout of the gym. I go from one end to the other and back again. And I'm often vying for time on a machine before someone else jumps on it, so I hit the rest of my reps on the way back thru
I'm on the spectrum my dude, and I've been told I have a strange way of doing things
Hahaha never strange brother just our own way of doing thingsHahah yeah its a bit confusing. Its the actual layout of the gym. I go from one end to the other and back again. And I'm often vying for time on a machine before someone else jumps on it, so I hit the rest of my reps on the way back thru
I'm on the spectrum my dude, and I've been told I have a strange way of doing things
Nutrition Wed 21/1/26 Thurs 22/1/26
Been pretty standard and staying the same weight, slight variations adding a bit of sugar to the mix for the glucagon agonist in the Reta.
Instead of Chicken Rice Broccoli it's been Turkey for smoko and lunch with Yoghurt.
Kangaroo in the evening, but I decided to finally get an air fryer this arvo on the way home from work, so we popped into Aldi and grabbed some chicken to try.
Fasted bloods have been pretty good and right within range. Perhaps a bit low this morning for a fasted workout though.
Macros and Cals below.
Been pretty standard and staying the same weight, slight variations adding a bit of sugar to the mix for the glucagon agonist in the Reta.
Instead of Chicken Rice Broccoli it's been Turkey for smoko and lunch with Yoghurt.
Kangaroo in the evening, but I decided to finally get an air fryer this arvo on the way home from work, so we popped into Aldi and grabbed some chicken to try.
Fasted bloods have been pretty good and right within range. Perhaps a bit low this morning for a fasted workout though.
Macros and Cals below.
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Workout Thursday 22/1/2026
Went to bed too late again and up at 315am to get Delta ready and get myself out the door on time.
Woke up tired as, and not well rested at all.
So it deffo wasnt conducive to a great morning in the gym and an even worse day at work.
Went at it fasted today. Not the best choice given the effect super has on glucose reserves in hind sight.
Decided on the way in not to push anything too hard at all today given my lack of recovery still.
Pre workout
Thought I'd revisit an old friend
10mg @Raptor Labs Superdrol
200mg caffeine.
Warmup
10 x Lsit Neutral Grip pullup
Recumbent Bike 50cals
Seat Ham Curl
47 kg x 10 warmies
89kg x 10
Hack squat 50kg + sled
10 + 6
Running out of gas
Went to car for protein shake
Straight Barbell Curl
20kg x 30
Lsit Supinated Pullup x 5
Iso Bench
100kg x 8 + 10 partial
80kg x 5 + 10 partial
Pronated Wide Grip Chin Up x 3
(Deffo noticed biasing right side)
Lsit Supinated Pullup x 5
Straight Barbell Curl
20kg x 20
Roman Chair
10 x Leg Swing
10 x Knee Raises
5 x Leg Swing
5 x Knee Raises
Hit the showers, feeling very underwhelmed with this mornings go.
Glad the working week will be over this arvo.
I'm a bit sore, feet are aching and I feel like I'm running on fumes tbh. I'll have a chance to sleep in and recharge tonight.
Went to bed too late again and up at 315am to get Delta ready and get myself out the door on time.
Woke up tired as, and not well rested at all.
So it deffo wasnt conducive to a great morning in the gym and an even worse day at work.
Went at it fasted today. Not the best choice given the effect super has on glucose reserves in hind sight.
Decided on the way in not to push anything too hard at all today given my lack of recovery still.
Pre workout
Thought I'd revisit an old friend
10mg @Raptor Labs Superdrol
200mg caffeine.
Warmup
10 x Lsit Neutral Grip pullup
Recumbent Bike 50cals
Seat Ham Curl
47 kg x 10 warmies
89kg x 10
Hack squat 50kg + sled
10 + 6
Running out of gas
Went to car for protein shake
Straight Barbell Curl
20kg x 30
Lsit Supinated Pullup x 5
Iso Bench
100kg x 8 + 10 partial
80kg x 5 + 10 partial
Pronated Wide Grip Chin Up x 3
(Deffo noticed biasing right side)
Lsit Supinated Pullup x 5
Straight Barbell Curl
20kg x 20
Roman Chair
10 x Leg Swing
10 x Knee Raises
5 x Leg Swing
5 x Knee Raises
Hit the showers, feeling very underwhelmed with this mornings go.
Glad the working week will be over this arvo.
I'm a bit sore, feet are aching and I feel like I'm running on fumes tbh. I'll have a chance to sleep in and recharge tonight.
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Make better sleep habits a priority brother, needs to be at the top of the list or you will burn out if your not recovering.
Looking pretty fucking peeled though already brother haha fuck yeah
You're not wrong @Allupfromhere
I'm sitting here red eyed and feeling fkd out tbh my brother.
I'm about to hit the shower and go count some sheep.
I can sleep in for ages tomoz. Nothing to do till Delta's vet appointment at 11.
I'm sitting here red eyed and feeling fkd out tbh my brother.
I'm about to hit the shower and go count some sheep.
I can sleep in for ages tomoz. Nothing to do till Delta's vet appointment at 11.
LevButlerov
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very good macros but how much omega 3 you doing? @Doctakay
nice tasty
If you can get that sleep on point and get back to a better schedule
but good training! pumped
@Doctakay food prep is so crucial. It not only saves you money but it also makes things so much simpler.
Good job on the food prep. That's extremely important. This is what I like to see. It shows you that your discipline @Doctakay
very good macros but how much omega 3 you doing? @Doctakay
nice tasty
If you can get that sleep on point and get back to a better schedule
but good training! pumped
I'm getting a tin of either mackerel or sardines in a day and somedays I add another 4gm or so on top. I can get forgetful with the amount of supps sitting on the bench when I rush out the door.
Gotta get this sleep sorted out Lev. I just lay there last night and then I was up a few times thru the evening. And Delta had me up again at 430am. Which is about the time I'd be up and getting ready for work on my non gym days.
I've been carrying some stress from work because I'm in my own head, living in negative imagination land ffs.
My body just wants me to sit on my arse today, but I had to go out and do a few things
I fell asleep on the couch again this arvo talking to my missus on the phone.
I've had my last feed for the night already and its only 5:04pm I'm ready for a kip.
Getting ready to write the new log over the weekend.
New peps and GH back in. So sleep should be miles better.
It's 100% essential. No other way to be.
Still not gone the air fryer route yet
I've been getting by with a single induction burner for ages now, and i've been getting along fine. I mentioned I grabbed my first airfryer today to a friend and they were super surprised I'd never owned one before aye. I'm still working out how to use it and I'm suss on how much healthier or the food is gunna be or even compatible with the lifestyle tbh. I re-heated duck breast in it today though. It was alright but nothing special
Yep
The food prep looks fantastic. @Doctakay you're never going to go wrong with this setup. Keep up the good work.
@Doctakay bros looking really solid. I like the ISO bench, and I like the straight barbell curl. The Roman Chairs are definitely on point.
This is a good layout on these exercises. It's good that you're hitting different exercises in the same workout, and I like how you're also working your core. If you feel sore, try and get an extra nap. It will go a long way. @Doctakay
@Doctakay man the good prep and meals look on point. Nice work man
I just got an air fryer as well recently. Loving it so far. One of the main things I use it for is smaller serving of roast pots, sweet pots and pumpkin. Just got an ALDI one but will likely upgrade to something decent now as this one seems to cook much slower than all the recipes say.
The kangaroo steaks aren't tough at all?
What's the story with the bad sleep mate? Just busy or actually struggling to get to sleep / stay asleep? Do you need a de-load?
Hey my bro. That's probably the best use for it, I was doing those crumbed chicken pieces and really not feeling it aye. But now you mention it, those little pots are fucken ace and ill do some.seasoned tayties... Imma get some this weekend. Thanks for that.
The Kangaroo steaks are really nice my dude. I pan fry them to a medium rare. Rather often cut thick though so i have to slice them thinner so they all cook evenly. They are nice and juicy hey
I might need a deload bro. I had amazing sleep last night. Back onto @Wolfenstein GH so felt much better with a nap in the day and some sleep aids with 4iu. I think also because theres some stress building up in the background that I'm probably not dealing with appropriately and being more centred and organised is the only thing thats gunna sort that in the long run.
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Thankyou Brother, appreciate that.
Thankyou my dude. I have had a few aches and pains lately. Especially the feet. Im lean in the way that there isnt alot of padding in my feet anymore so along with getting some naps in, i'll need some inner soles too. I have had @Wolfenstein support and the bpc is starting to kick in. New log coming this long weekend.
@Doctakay Air fryer's are a life saver! The real deal!
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thats good if you adding fish just careful with heavy metals!I'm getting a tin of either mackerel or sardines in a day and somedays I add another 4gm or so on top. I can get forgetful with the amount of supps sitting on the bench when I rush out the door.
Gotta get this sleep sorted out Lev. I just lay there last night and then I was up a few times thru the evening. And Delta had me up again at 430am. Which is about the time I'd be up and getting ready for work on my non gym days.
I've been carrying some stress from work because I'm in my own head, living in negative imagination land ffs.
My body just wants me to sit on my arse today, but I had to go out and do a few things
I fell asleep on the couch again this arvo talking to my missus on the phone.
I've had my last feed for the night already and its only 5:04pm I'm ready for a kip.
Getting ready to write the new log over the weekend.
New peps and GH back in. So sleep should be miles better.
on the sleep really work on it, you need it, and try to get Delta to sleep too she needs it @Doctakay
Bros, you are a weapon yourself. Don't be bashful.Aye thanks @ceo means alot coming from a weapon like you.
We all have aches and pains. It's all about maintenance, just like the way people maintain their cars.
That's a really good way of putting it brother. I'll be listening to my body and acting accordingly.
That's a smart thing to do.
Much love your way.
Preparation is definitely important.Hey thanks @2Thick
Nutrition Fri 23 - Sun 25/1/2026
Having much better sleep with GH back in. Reta is keeping everything in check and although I'm eating off plan on weekends, it's still decent food and still pretty clean. Tried a few things in the airfryer.
Friday 23/1/26 (rest day with Delta)
Breakfast:
Yakult
Southern Fried Chicken Breast
Goats Cheese Slices
Lunch:
1kg Prawns (500gm after peeling)
Made 2 sourdough Prawn sandos ate the rest.
2 duck breasts
Apple and Beetroot juice
No Dinner
Saturday 24/1/26
Breakfast:
Chicken Bites
15gm Protein Greek Yoghurt
Coffee with Collagen Protein
(Out and about with Delly and Wifey)
Flat white coffe 4shots and shared pastry
Lunch:
Choc coconut water with collagen protein
Costco Tempura Prawns
Premier Protein Shake
Dinner:
Buffalo Chicken Tenders
High Protein Greek Yoghurt + Collagen and WPI (50+gms)
Sunday 25/1/26
Breakfast:
Wifeys amazing breakfast wraps off eggs and hash browns with goats cheese.
Flat white Coffee 4shots
Lunch:
Grilled Octopus
Kimchi
Seasoned Seaweed
Hard Boiled Egg
Apple and Beetroot Juice
Green Coconut Water
Dinner:
Salmon Fish Cakes with Salad
40degree heat over the burner back home was ordinary Food prep for the short working week is done and there's plenty of Kangaroo mince cooked up too.
150gm Turkey Breast
100gm White Rice
100gm Broccoli
2 x 400gm Roo mince for dinners and lunches ready to go.
Having much better sleep with GH back in. Reta is keeping everything in check and although I'm eating off plan on weekends, it's still decent food and still pretty clean. Tried a few things in the airfryer.
Friday 23/1/26 (rest day with Delta)
Breakfast:
Yakult
Southern Fried Chicken Breast
Goats Cheese Slices
Lunch:
1kg Prawns (500gm after peeling)
Made 2 sourdough Prawn sandos ate the rest.
2 duck breasts
Apple and Beetroot juice
No Dinner
Saturday 24/1/26
Breakfast:
Chicken Bites
15gm Protein Greek Yoghurt
Coffee with Collagen Protein
(Out and about with Delly and Wifey)
Flat white coffe 4shots and shared pastry
Lunch:
Choc coconut water with collagen protein
Costco Tempura Prawns
Premier Protein Shake
Dinner:
Buffalo Chicken Tenders
High Protein Greek Yoghurt + Collagen and WPI (50+gms)
Sunday 25/1/26
Breakfast:
Wifeys amazing breakfast wraps off eggs and hash browns with goats cheese.
Flat white Coffee 4shots
Lunch:
Grilled Octopus
Kimchi
Seasoned Seaweed
Hard Boiled Egg
Apple and Beetroot Juice
Green Coconut Water
Dinner:
Salmon Fish Cakes with Salad
40degree heat over the burner back home was ordinary
Food prep for the short working week is done and there's plenty of Kangaroo mince cooked up too.150gm Turkey Breast
100gm White Rice
100gm Broccoli
2 x 400gm Roo mince for dinners and lunches ready to go.
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Calories and Macros Fri 23 - Sun 25
As an aside, the LillIpilli trees are about to fruit. They're a tart native fruit, high in antioxidants and Vitamin C. I was able to jag some of the little early ones. Heaps more about to flower, but you gotta dodge the paper wasps that nest in them.
As an aside, the LillIpilli trees are about to fruit. They're a tart native fruit, high in antioxidants and Vitamin C. I was able to jag some of the little early ones. Heaps more about to flower, but you gotta dodge the paper wasps that nest in them.
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See my bold.Workout Monday 8/12/2025
3gm Creatine HCL
300mg Caffeine
100mg Viagra
10mg Rap inj. Superdrol
Aldi Banana Bread
Liquid IV intraworkout Hydration
Got in about 5am. Sleep wasn't exactly crash hot but that's life lately.
Not alot of time to get it done today so felt very rushed and not much to show for it.
My Legs are really lacking (lats also tbh) so I thought I'd better give them a bit more attention this week.
Warmup
Incumbent Bike 50cals
Leg press Full ROM.
(Knees to tits, chocolate starfish full wink)
2 plates per side + carriage
134kg x 20 reps fast
middle narrow foot positioning
3 plates per side + carriage
174kg x 20 reps slow and intentional
Middle wide foot positioning
Deadhang 60secs
This shoulder impingement is giving me curry, so taking any upper push a bit easier.
CBum shoulder stretch
8 x supanated pullups full rom.
Chin over bar, good form and very intentional slowed movement.
Iso Bench Press
80kg x 12 (8 half rom partials finisher)
2 plates each side
CBum shoulder stretch
7 more reps to failure, jump up but get back in there and do another one rep so that i can finish on 10 shortened partials.
Legs started shaking like all get out, similar to when I go hypo. I think the leg press has caught up with me CNS might be tanked.
Straight Barbell Curl
25kg x 25 reps
Really running out of time now...
Roman Chair
10 Leg Swings
15 Knee Raises
Kettlebell Curls
20kg x 30
Shaking in the legs quite a bit now, feeling a bit run down.
Take a quick photo for the log, shower and go have a stinkin hot, very ordinary day at work.
Looking a bit shitty compared to Thursday/Friday, bit chunky in the middle... The weekend might have me holding a bit of water.
Fuck I really need to get these chicken legs thicker.
100mg Viagra is too high. Switch to a half cialis.
Leg Press too deep. If knees are to 'tits' then you're almost certainly lifting your hips and so rounding your back. If it was this on squats you'd be injured. Deep by all means but watch the back rounding
Absolutely brother
I appreciate the input. And you're dead right, there is some rounding. I'll change it up.
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Nutrition Fri 23 - Sun 25/1/2026
Having much better sleep with GH back in. Reta is keeping everything in check and although I'm eating off plan on weekends, it's still decent food and still pretty clean. Tried a few things in the airfryer.
Friday 23/1/26 (rest day with Delta)
Breakfast:
Yakult
Southern Fried Chicken Breast
Goats Cheese Slices
Lunch:
1kg Prawns (500gm after peeling)
Made 2 sourdough Prawn sandos ate the rest.
2 duck breasts
Apple and Beetroot juice
No Dinner
Saturday 24/1/26
Breakfast:
Chicken Bites
15gm Protein Greek Yoghurt
Coffee with Collagen Protein
(Out and about with Delly and Wifey)
Flat white coffe 4shots and shared pastry
Lunch:
Choc coconut water with collagen protein
Costco Tempura Prawns
Premier Protein Shake
Dinner:
Buffalo Chicken Tenders
High Protein Greek Yoghurt + Collagen and WPI (50+gms)
Sunday 25/1/26
Breakfast:
Wifeys amazing breakfast wraps off eggs and hash browns with goats cheese.
Flat white Coffee 4shots
Lunch:
Grilled Octopus
Kimchi
Seasoned Seaweed
Hard Boiled Egg
Apple and Beetroot Juice
Green Coconut Water
Dinner:
Salmon Fish Cakes with Salad
40degree heat over the burner back home was ordinary
150gm Turkey Breast
100gm White Rice
100gm Broccoli
2 x 400gm Roo mince for dinners and lunches ready to go.
Beautiful food pics
really doing well with the pre rarely see kangaroo in logs love seeing it @doctay
Workout Monday 26/1/2026
Taking it easy today with a quick 40min sesh before going to pick up Wifey and head to cousins for Australia Day BBQ.
Fasted 8am Foreign Gym
Preworkout 200mg Caffeine
Intraworkout Intrawar Aminos
Warmup
Recumbent Bike 50cal
Wide Grip Chin Up x 8
Cable Row Close Grip
35kg x 20
50kg x 15
Leg Press (53kg sled)
Wide Stance Low and Slow.
80kg+ x 30
120kg+ x 20
6 x Supinated pullup.
8 x Lsit supinated pullup
5 x Leg swings supinated hang
BSS Machine 40kg
10 x squat to rear delt row
10 x shrug
Iso Lateral Incline Press
40kg x 20 (1 pl each)
Straight Barbell Curl
25kg x 16
Roman Chair
Leg Swing x 20
Knee Raise x 12
Taking it easy today with a quick 40min sesh before going to pick up Wifey and head to cousins for Australia Day BBQ.
Fasted 8am Foreign Gym
Preworkout 200mg Caffeine
Intraworkout Intrawar Aminos
Warmup
Recumbent Bike 50cal
Wide Grip Chin Up x 8
Cable Row Close Grip
35kg x 20
50kg x 15
Leg Press (53kg sled)
Wide Stance Low and Slow.
80kg+ x 30
120kg+ x 20
6 x Supinated pullup.
8 x Lsit supinated pullup
5 x Leg swings supinated hang
BSS Machine 40kg
10 x squat to rear delt row
10 x shrug
Iso Lateral Incline Press
40kg x 20 (1 pl each)
Straight Barbell Curl
25kg x 16
Roman Chair
Leg Swing x 20
Knee Raise x 12
Attachments
It's about here that I'm gunna wrap up the 2025 Log.
I'm pretty happy with the weight gain and although there is a little bit of fluff, I'm happy with the nearly 2kg that appears to have been gained along the way.
Thankyou to all of you that viewed and followed and offered invaluable input, encouragement and support. I've learned a great deal, and I can now apply that to my new Log, where I hope to learn even more.
Much Love and Respect to my Evo Fam.
-K
I'm pretty happy with the weight gain and although there is a little bit of fluff, I'm happy with the nearly 2kg that appears to have been gained along the way.
Thankyou to all of you that viewed and followed and offered invaluable input, encouragement and support. I've learned a great deal, and I can now apply that to my new Log, where I hope to learn even more.
Much Love and Respect to my Evo Fam.
-K
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
awesome updates always from you, lean abs rippedIt's about here that I'm gunna wrap up the 2025 Log.
I'm pretty happy with the weight gain and although there is a little bit of fluff, I'm happy with the nearly 2kg that appears to have been gained along the way.
Thankyou to all of you that viewed and followed and offered invaluable input, encouragement and support. I've learned a great deal, and I can now apply that to my new Log, where I hope to learn even more.
Much Love and Respect to my Evo Fam.
-K
@doctay and I see you really did big food on Aussie day sweetEVO family love and support, lets get 2026 log up and kill it!
@Doctakay this is really good on this. The pull-ups are looking really strong and so are the isolateral incline press. Keep it up.
I'm horrible with posing. All very new to me. Thanks for the tip
Bro, is that definitely a refeed day haha? Big time calories right there. I like the BBQ steak; I could eat that all day. @Doctakay
you are doing great! the warmup has been great. and the cable row close grip has been beautiful too @Doctakay
@Doctakay you certainly are getting a good bit of calories and carbs on that meal right there, and the protein is really good. I love me a nice barbecue to be honest.
Another very impressive workout routine you put together. I like the warm-ups and I like the cable row close grips. Those are very solid. @Doctakay
@Doctakay Food is looking incredible! Cant beat a BBQ!
@Doctakay looks like you got some really good training in. Looking really lean in your pics also
