Approved Log Growth Cycle Log

[abz.dwbro]

Not new to lifting, cycling, or forums.
Just new to evo.

Based in Australia I tend to stick with Aussie boards.

@LevButlerov asked if I could throw up a log.

I'm already 6 weeks into logging this cycle on UGL.

But I'll copy across the intro posts below for background information.

And I'll copy across the current updates to protocols to get you up to speed.

Then I'll copy across this week's logs and you'll be up to date.

 

[abz.dwbro]

Been a while. It’s time.

Firstly, big shout out to @AlphaLabs who offered to sponsor this cycle.
This is a growth cycle; oils, injectable orals, and ancillaries supplied by @AlphaLabs.

Breaking a few of my own rules here.

• Playing with more than 1 new compound at a time.
• Starting a higher dose on a compound than I’ve previously determined response & tolerance.

I'm largely confident in my body's ability to handle it.
If the need presents itself, I’ll just modify as makes sense.
This is also the first cycle I’m blasting steady dose for the duration instead of titrating at 4 week intervals.

We’ll go through the what and the why shortly, but first-

The Cycle:

• Alpha Test C: 406mg (1-16) [.58mL, EOD]
• Alpha EQ Cyp: 602mg (1-16) [.86mL EOD]
• Alpha Tren E: 210mg (1-16) [.30mL EOD]
• Alpha Deca: 210mg (1-16) [.30mL EOD]

Additionals:

• Alpha Psycho (1,2,4,5,7,8) [.50mL PWO]
  • Dbol 30mg, Adrol 30mg, Srdrol 30mg
• Alpha Menace (10,11,13,14,15,16) [.50mL PWO]
  • TNE 20mg, Tren Base 20mg, Adrol 20mg, Sdrol 20mg

Ancillaries:

• Adex: 0.5mg (as required) [E3D]
• Nolva: 10mg (1-16) [EOD]

Additionals:

• Alpha Cialis: .5mg (1-16) [ED]
• Doxy: 200mg (1-16) [ED]
• NAC: 1g (1-16) [ED]
• P5P: 80mg (1-16) [EOD]

I’m going to split these intro posts in a logical fashion for easier referencing.

 

[abz.dwbro]

My current training split is a modified antagonist PPL.

5 days on 2 days off:

• Shoulders and arms
• Back and chest
• Hams quads calves.

Last couple of months however have been abit inconsistent on a week to week basis

My new split won’t be too far removed.
It’ll be a 4 day split.

5 days on 2 days off;

• Quads and shoulders
• Back and triceps
• Chest and biceps
• Hams and calves

Haven’t sussed a new gym yet so the exercise selection isn’t final.

Protocol is going to generally be 1 set to failure on heavy compounds.
6-8 rep range on working set.
10-12 rep range on warm up sets x 3-4.

And 4x12-15 at 1-2 RIR for other exercises.

Progression:

• Add reps to top of range
• Add load to bottom of range
• Wash rinse repeat

Depending on the gym layout I might look at a mechanical super set for the heavy compound exercise.
A pin loaded or cable exercise to finish each muscle group with a pyramid drop set is also likely.

 

[abz.dwbro]

My current diet is absolutely dogshit.

As with training, nutrition has also been out of whack the last couple of months.
Probably not as bad as @fattie999 , but it’s not great.

I haven’t tracked most of this cruise, I haven’t even prepped in months.

One day to the next I might be eating 1800 cals or 3800 cals.

I’ll be getting my prep back on track.

Educated guess would put my maintenance at 3500-3800 these days.

Starting cals will be about 4300.
Starting macros will be about 270/85/560 PFC.

Mostly whole foods. Reintroducing PWO protein shake, and casein protein to bedtime shake.

I’ll post the details once I put it together in my sheet.

 

[abz.dwbro]

Why am I doing this.

Because I fucken hate being small.

I was 105kg a month ago.
Then I got sick, just a virus, but still.
Knocked me down to 100kg in the space of a week.

With all the additional stress, training and nutrition fell apart.
Now I’m down to 99kg.

It’s mostly fluid and some bodyfat.

But my diet has been so shit I mean who knows if I’m catabolizing muscle.

In terms of compounds, I’m currently cruising;

• 250 Test E
• 100 EQ U
• 100 DECA

300 test has me low 30s total T, just inside high end of range.
Last log indicates 250 bloods pulled mid 20s.
But I also aromatize like a mother fucker.
Cruising has E2 above range just north of 200, around 60pg/mL.

I’ve always run mast alongside to mitigate tits.
But I had been feeling fatigued, dick wasn’t always as cooperative as I’d like.
So I figured I’d put a dent in E2 rather than just masking it.
Hence the low dose EQ.

I threw low dose deca in the mix because my joints are being little bitches.

But I only made the switch mid cruise, so I’m sticking with these compounds.
And throwing Tren in because fuck you it’s Tren.

First time running Deca, outside of current cruise.
First time cycling EQ at high dose.

Also the first time I’ll be using TNE and Tren Base. Pretty fucken keen.

I don't usually destroy my liver or kidneys, so I tend to let them do their job on cycle, and run support post cycle.
I will however run NAC for the duration.
I’ve had no problem with Sdrol before, but on top of everything else, not gonna wait for my liver to kick me in the guts.
16 weeks end to end might be a bit harsh so I’m gonna run the PWOs 2 weeks on 1 week off.

Cialis for BP and general well being.

Doxy because I have inherently shit skin. Even on cruise it’s battered.
I cycle on and off every 12ish weeks year round regardless of cycles.

I have naturally occurring gyno in the right nipple pre existing.
In all my cycles it’s never grown.
It did blow out during a period of extended down time, drinking, depression.
Now I’m pretty conscious of it on cycle.

As I’m not running mast, I’ll start with nolva EOD for the duration as I did last cycle.
I’ll monitor the tit along with any other E2 effects and have adex ready.
In the past .25mg EOD has treated me well.
Splitting caps 4 ways can eat a dick.
But last cycle I tried 1 full mg E7D and it tanked me.
So I’m gonna split a cap 2 ways and dose .5mg every other pin, see how that goes, if required.
Hopefully EQ carries the load and I won’t need to.

P5P coz tren and deca.
I have an activated B complex containing 80mg P5P.
I think I might dose 1 cap EOD for the duration.
Being my first run with deca, on top of the tren, rather not wait for the tits.
Again slightly cautious, last tren cycle at 500mg, this stuff tanked me.
Log says 80mg ED but I know I was taking 2 caps at one point.
Play it by ear and see how it feels.

 

[abz.dwbro]

The long and short of it.

Stats;

178cm, 99kg, 9%, maintenance 3600

Measurements;

• Skinfold chest; 6mm
• Skinfold tricep; 2mm
• Skinfold midax; 5mm
• Skinfold subscap; 6mm
• Skinfold supra; 8mm
• Skinfold ab; 8mm
• Skinfold thigh; 6mm
• 
  
• Circumference forearm; 14”
• Circumference bicep; 17”
• Circumference chest; 50”
• Circumference waist; 38”
• Circumference hips; 36”
• Circumference thigh; 24”
• Circumference calf: 16”

This cycle;

Starting Cals: 4300, PFC: 270 85 560.

W01-W16: 400/600/200/200 Test C/EQ Cyp/Tren E/Deca
- EOD 0.58mL Test C (Alpha)
- EOD 0.86mL EQ Cyp (Alpha)
- EOD 0.30mL Tren E (Alpha)
- EOD 0.30mL Deca (Alpha)

W01-W08: 15/15/15 Dbol/Adrol/Sdrol
- PWO 0.50mL Psycho (Alpha)
W09-W16: 10/10/10/10 TNE/Tren Base/Adrol/Sdrol
- PWO 0.50mL Menace (Alpha)

Supplements and ancillaries;
- ED 5mg Cialis
- ED 1g NAC
- EOD 10mg Nolva
- EOD 80mg P5P
- E3D 0.5mg Adex
- ED 200mg Doxy

I don’t really trust my calipers, I feel like I’m a little more fluffy than they’re measuring.
I also don’t trust that I’m 9% BF, but that’s what I’m working with.
I’ll use the same calipers and equation for end of cycle calculations to maintain fidelity.

I’ll also keep cruising for another week or two until I sort out my new gym and get meal prep back on track.

Between now and then I’ll mask on for before photo’s.

Watch this space.

 

[abz.dwbro]

Training Protocol.

Gym sorted. Went through my current split over the last few days.
Getting readjusted to benches and machines being not quite what I’ve been used to for the last year.

I think for the last week of the cruise next week I'll run through the new split and log it.
I’ll probably start a bit light, keep it simple, no mechanical super set or drop sets to finish.
Just go through the motions and make sure everything feels good.

Day 1: Quads & Shoulders

• Mikes Prone Hamstring Curl: 4 x 10-12 [4012]
• Technogym Seated Extension Single Leg: 4 x 10-12 [4016]
• Pendulum Squat: 4 x 8-10 [3111]
• Technogym Pure Leg Press: 4 x 8-10 [4111]
• 
  
• Seated Dumbell Neutral Press: 4 x 8-12 [2010]
• Bent Arm Dumbell Lateral Raise: 4 x 12-15 [1010]
• Bent Bar Front Raise: 4 x 12-15 [2010]
• Cybex Cable Reverse Fly: 4 x 10-12 [2010]

Day 2: Back & Triceps

• Mikes Wide Grip Pulldown: 4 x 8-10 [2110]
• Mikes Pin Loaded Chest Supported Row: 4 x 10-12 [2111]
• Bent Bar Close Grip Upright Row: 4 x 12-15 [2010]
• Dumbbell Shrug: 4 x 8-10 [2011]
• 
  
• Bent Bar Cable Overhead Extension: 4 x 10-12 [3111]
• Rope Cable Pull Down: 4 x 12-15 [2011]
• Bodyweight Tricep Dips: 4 x 8-12 [2111]

Day 3: Chest & Biceps:

• Flat Bench Dumbell Incline Press: 4 x 8-12 [3110]
• Incline Barbell Bench Press: 4 x 10-12 [2010]
• Cybex Cable Pec Fly Low to High: 4 x 12-15 [2010]
• 
  
• Cybex Cable Bayesian Curl: 4 x 12-15 [2010]
• Ez Bar Preacher Curl: 4 x 8-12 [2011]
• Dumbbell Hammer Curl: 4 x 10-12 [1010]
• Wrist rollers: 4 x 10-12 [1010]

Day 4: Hams & Calves

• Barbell RDL: 4 x 8-10 [2011]
• Technogym Seated Ham Curl: 4 x 10-12 [2010]
• Mikes GHR: 4 x 12-15 [2011]
• 
  
• Mikes Standing Calf Raise: 3 x 15-18 [2111]
• Seated or 45 Press Calf Raise 3 x 15-18 [4111]

Core exercises every other day
HLR and incline sit up. 4 x 15-18 for each.

Unlike previous logs, I will log every set of every exercise, purely because I have a shit memory.
Typically the big compounds are going to be one set to failure at the bottom of the rep range.
All other exercises will be 1-2 RIR at top of rep range.

Tempo is specific to my mind muscle, and also supporting my joints.
As is one set to failure, building up to a working set over 3-4 previous sets is more beneficial in terms of muscle stimulus, and joint comfort.

Single leg isolations at the top of my quad day to get the knees primed and blood flowing.
These are basically light isometrics with long eccentrics.

I was gonna start on nutrition tonight, but that can wait until tomorrow.

 

[abz.dwbro]

Week 4: Summary.

Best laid plans and all that. We're just gonna call that a practice run.

Phase one. Complete.

Next week we begin the work.

---

Training Split.

- definitely need more frequency, regardless of rest, just don't feel my body responding as well as it should.

- going to a PPL 5 on 2 off, see next post.


Nutrition:

- honestly it's gonna be 1 more average week, but i'll pull it together.

- probably been averaging between low-high 3000s depending on the day.


Compounds:

- Test: feel like I could be doing more tbh.

- EQ: seeing signs of dryness and hardness over the last week.

- Deca: feel like it's very gradually been sneaking in, niggles are fewer and further between, and I'm lifting more load for more volume.

- Tren: not looking as trenny as usual- see diet, night sweats minimal, aggression through the roof, libido average.

- Menace: definitely my favourite, sorry psycho, aesthetic and output both very noticeable, I love this shit.

Additionals:

- Adex: not even running 0.25mg ED now, def took my E2 too low, libido + mood went down, aches and dryness went up.

- DSIP: quietly hopeful this could be the game changer, thank you @AlphaLabs

---

The first 4 weeks weren't a total loss.

And while my weight has stalled over the last week or two.
The aesthetic is still changing, sometimes I catch myself in the mirror and don't realise it's me.

Still. We can do better.

I'm changing my training split, I'm tweaking my dosages, addressing the sleep and increasing the food.

The coming week won't be perfect bang off the mark.
But it'll be building to something over the next 4 weeks.

New protocols coming in the next post.

 

[abz.dwbro]

C Y C L E :

W05-W16: 600/600/300/300 Test C/EQ Cyp/Tren E/Deca
- ED 0.44mL Test C (Alpha)
- ED 0.60mL EQ Cyp (Alpha)
- ED 0.22mL Tren E (Alpha)
- ED 0.22mL Deca (Alpha)

A D D I T I O N A L :

W05-W08: 10/10/10/10 TNE/Tren Base/Adrol/Sdrol
- ED / PWO 0.50mL Menace (Alpha)

W05-W08: 15/15/15/15 Sdrol/Adrol/Dbol
- ED / DAYS OFF 0.50mL Psycho (Alpha)

A N C I L L A R I E S + S U P P S :

- ED 5mg Cialis (W05-W16)
- ED 2g NAC (W05-W16)
- ED LIVER COMPLEX (W05-W16)
- ED 200mg Doxy (W04-W16)

---

N U T R I T I O N :

- CALS: 4062
- P: 250
- F: 85
- C: 535

---

S P L I T :

- D1: PUSH (A)
- D2: PULL (A)
- D3: LEGS (A)
- D4: PUSH (B)
- D5: PULL (B)
- D6: REST (OR CARDIO)
- D7: REST (OR CARDIO)

- D1: LEGS (B)
- D2: PUSH(A)
- D3: PULL (A)
- D4: LEGS (A)
- D5: PUSH (B)
- D6: REST (OR CARDIO)
- D7: REST (OR CARDIO)

So on and so forth.

* CORE EVERY OTHER DAY, REALLY GOING TO TRY AND REST 2 DAYS (STILL NO PROMISES ON EITHER)

PROTOCOL:
- 1 x SET TO FAILURE LOW END OF REP RANGE
- 3 X WARMUP SETS HIGH END OF REP RANGE

---

S U M M A R Y :

- TRAINING PROTOCOL INCREASE IN FREQUENCY FROM 5 DAY SPLIT TO 3 DAY SPLIT, 5 ON 2 OFF.

- COMPOUND PROTOCOL INCREASED TEST FROM 400 TO 600, TREN + DECA BOTH 200 EA TO 300, ED PINS.

-SWITCH TO ED PINS PURELY COZ I DON'T LOVE THE VOLUME IN MY QUADS, LEFT QUAD HAD BEEN DOING WEIRD SHIT.

- PLAN FOR NUTRITION UNCHANGED, CALS AND MACROS ARE WHAT I'M AIMING FOR, NOT WHERE I'LL REALISTICALLY BE STARTING AS OF NEXT WEEK.

 

[abz.dwbro]

New Training Protocol.

Whilst I have come to realise my body probably needs rest a little more than it used to.

I'm also finding 1x weekly frequency for each muscle just isn't enough.

So the aim will still be to get 2 full days rest, and pack sufficient stimulus into a 3 day split.

5 days on 2 days off, to hit everything minimum 2x weekly.

Core exercises every other day. HLR and incline sit up. 4 x 15-18 for each.

 

[abz.dwbro]

Week 06: Monday | Rest.

---

Pin: (RG) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: NA

---

Remember I said I was gonna try something.

Yeah don't let me try anything ever again.

So I've got a box of Phenergan laying around.
It's a sedative antihistamine.

I remembered the last time I had to use it for an allergic reaction, it put me to sleep.

So last night I figured I'd try it, for sleep.

Fuck my life it knocked me cold for like 12 hours.

Spent the next 6 hours trying to wake up.

Eventually got up and ate, and went back to sleep for another 6 hours.

Fuck your Xanax and vals you junky cunts need to get onto the Phenergan m8.

Anyway. Trying to get my cals up before I go back to bed.

Quick pin.

Back on track tomorrow.

Just dirty on myself for missing a day of training.

 

[abz.dwbro]

Week 06: Tuesday | Pull (B)

Weight: 102.9kg [+1.1kg]

Time in: 0500
Time out: 0700

---

Pin: (LG) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: NA

---

* Indicates joint failure / niggle
# indicates true muscle failure

[-/+] difference on last week / session
[/] unchanged

---

MIKES NEUTRAL GRIP PULL DOWN:
3 x 12-15 [2110]
- 140lb x 15 [/]
- 160lb x 13 [/]
- 180lb x 12 [/]

MIKES CLOSE GRIP CABLE ROW:
3 x 12-15 [3111]
- 120lb x 12 [/]
- 140lb x 12 [/]
- 160lb x 12 [/]

HAMMER STRENGTH GROUND SQUAT MACHINE SHRUG:
3 x 12-15 [2111]
- 40kg x 15 [/]
- 60kg x 15 [/]
- 80kg x 12 [/]

LF REVERSE FLY:
3 x 12-15 [2011]
- 130lb x 12 [/] *
- 130lb x 15 [/] **
- 145lb x 15 [/]

* leaving the weight here until I find the right position.
** found it.

INCLINE BENCH DUMBBELL CURL:
3 x 12-15 [2010]
- 10kg x 15 [/]
- 12.5kg x 15 [/]
- 15kg [/]

---

WRIST ROLLERS:
- 10kg x 12ES [/]
- 10kg x 12ES [/]
- 10kg x 12ES [/]

HLR / INCLINE SITUP SUPERSET:
3 x 8-15 [2010]
- BW x 10,15 [/, +3]
- BW x 8,12[-2,+2]
- BW x 10,10 [+2,+2]

---

Notes:
Skin been pretty good the last couple of weeks.
If I haven't mentioned it is coz there's nothing to mention.

But bang out of nowhere I got a bunch of little cystic cunts.
Couple on my ass cheek, half a dozen on my back.
Little blackhead cunts that sit in my chest follicles are packing more heat too.

Maybe E2 creeping back up. I got my period.

Slept like 18 hours in 3 blocks over the last day.
Decided to push though and train at dawn this morning.

Had a Moda with a coffee hopefully that prevents me crashing through the day.

Weigh in isn't as bad as I thought it would be.
Considering I slept most of the last 24 hours and didn't eat.

Moda starting to kick in. I don't love it.
Probably should have left it until after training.
Dickhead.

Looking heaps thick in the mirrors though.
I think these mirrors are distorted.

Yeah I really don't love this Moda while I'm training.

Little bit gassed heading into abs.

Don't like this wired feeling at all.

Tried taking some videos to grab some stills in the changeroom after gym.
Fuck my life.
I am so immobile.
My shoulders won't let me hit any poses.

And fuck I'm in pretty ordinary condition.
Might have to run out the last 6 weeks of this cycle on var maybe some clen and harden up abit, see what @AlphaLabs rekns.

Unrelated, or maybe related idk, but I rekn I'm going blind.

Last few weeks in particular I struggle to read the text on my phone at the size I've always had it - smallest.
It goes fucken blurry and there's like 3 of every character.

Cutting out white bread and pasta as of today.
May switch to wholemeal.
Might just cut out bread and pasta completely.
Gonna have to rework my whole eating plan.
Idk. But my mid section is bothering me.

Yeah defs pulled the trigger on that Moda too early.
Just did the grocery shopping and I am fucken rekt.

I'll pass out before lunchtime 100%.

 

[abz.dwbro]

Week 06: Wednesday | Legs (B)

Time in: 0445
Time out: 0600

---

Pin: (RQ) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: (LD) [30min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

[-/+] difference on last week / session
[/] unchanged

---

MUSCLEWORKS HACK SQUAT (42.5°):
3 x 12-15 [3111]
- 40kg x 15 [/]
- 60kg x 12 [/]
- 70kg x 12 [/]

MIKES PRONE PINLOADED HAMSTRING CURL:
3 x 12-15 [3111]
- 60lb x 15 [/]
- 70lb x 15 [/]
- 80lb x 15 [/]

TECHNOGYM SEATED PINLOADED QUAD EXTENSION:
3 x 12-15 [3111]
- 20kg x 15 [/]
- 30kg x 15 [/]
- 40kg x 12 [/]

TECHNOGYM SEATED PLATE LOADED CALF RAISE:
3 x 12-15 [3111]
- 40kg x 15 [/]
- 60kg x 12 [/] *
- 60kg x 13 [/]

* foot position was off.

---

Notes:

Probably had 3 hours sleep.
Woke up 0300 ready to rock.

1 day that's all it took.
Instead of trying until early morning to get back to sleep.
Then fucken sleeping until lunch.
I'm just gonna get up and get ready to train.

If I need to take a moda to get me through the day so be it.
I'll see how I go after training today.
But yeah learnt my lesson yesterday.
Don't fucken take it preworkout.

I did however hit the @AlphaLabs menace preworkout
Fuck it, it's been about a week off.
My liver can shut the fuck up.

I swear my body temperature increased almost instantly.

And I just got out of gas taking my tracksuit off lol.

This hack squat is sick.
The foot platform is adjustable.
But so is the machine.
Can set the angle of incline anywhere between 40°-60°

Fucken cunt requires some shoulder mobility to get off the safely tho.

Back pumps fucken brutal 2 sets in.

3rd set I am absolutely gassed.
Fuck I need to start doing cardio.

Good session.
It's a couple of hours post workout now.
I've eaten had a coffee and some work.
Starting to feel a little bit of the sleep deprivation.
Might pop a Moda at about 9am.

Stay tuned for tomorrow's episode.

 

[abz.dwbro]

Week 06: Thursday | Push (A)

Time in: 0500
Time out: 0635

---

Pin: (LQ) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: (RD) [45min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

[-/+] difference on last week / session
[/] unchanged

---

FLAT BENCH DUMBBELL PRESS:
4 x 8-10 [3110]
- 30kg x 12 [+10kg] [-3R]
- 40kg x 12 [+10kg] [/]
- 50kg x 11 [+10kg] [-1R]
- 55kg x 8 [+5kg] [/] *

* LHS extensors twanging R5-R8, chest could have gone more.

MIKES PIN LOADED SHOULDER PRESS:
4 x 8-10 [2010]
- 60kg x 12 [+10kg] [/]
- 70kg x 12 [+10kg] [/]
- 80kg x 17 [+10kg] [+5R] #
- 90kg x 14 [+10kg] ##

# fuck, thought that was my last set and took it to failure.
## probably 1RIR, start heavier again next week.

LF PEC DECK:
4 x 8-10 [2010]
- 115lb x 15 [+15lb] [/]
- 160lb x 12 [+20lb] [/]
- 175lb x 12 [+15lb] [/]
- 190lb x 11 [+1R] #

# true failure R12.

BENT ARM DUMBBELL LATERAL RAISE:
4 x 8-10 [2010]
- 12.5kg x 15 [+3R]
- 15kg x 15 [+5R]
- 17.5kg x 12 [+4R]
- 20kg x 10 [+2.5kg] [+1R] *

* last week's numbers were down due to elbow niggles.

EZ BAR OVERHEAD TRICEP EXTENSION:
4 x 8-10 [3111]
- 47lb x 18 [+3R]
- 69lb x 16 [+1R]
- 74lb x 15 [/]
- 95lb x 12 [+2R] #

* elbow felt good, start heavier next week.
# might have had 1RIR, didn't take the chance with the elbow.

HLR / INCLINE SITUP SUPERSET:
3 x 8-15 [2010]
- BW x 12,15 [+2,/]
- BW x 10,15 [+2,+3]
- BW x 10,15 [/, +5]

---

Notes:

Day 3 back to training at dawn, and I feel pretty good.

Didn't take a moda yesterday. Just pushed through.
Early - mid afternoon I was delirious.
Tempted to nap but didn't.

Slept from 2000-0200.

Ideally I'd rather be waking up at 0300-0400.
But tbh 3 days in to rawdogging my sleep routine back into submission, it's not fucken bad.

I'm disappointed in myself for letting it go on for so long.
You lose your business you lose your Mrs you lose your routine you lose some sleep.
But yeah looking back over the last few months, I'm actually fucken dumbfounded that I didn't attack it like this sooner.

Live and learn.

Right.

Who the fuck mops the floor in front of the heavy dumbbell rack first thing in the morning are they kidding.
It's so fucken wet I could ice skate on it in my air max.

Feeling good across all exercises today.

Minor forearm niggles on the bench but that's to be expected going back up to 55kg dumbells.

Most excercises going up in load because it's the second week of the new split and I was a bit modest in week 1 just feeling my way through the new protocol.

Session shouldn't have taken as long as it did.
Few extended rest periods for the elbow.

Had some mad cramping spasm of my bottom abs between sets of core, so took it slow and gentle through that too.

Good session, feel strong.

One of the washed up figure girls asked me if I'm competing.
Doing something right.

Feel real good after the first decent sleep at regular hours I've had in longer than I can remember.

This is the week it starts coming together I can feel it.

Continue on this trajectory with sleep and calorie intake, I'd be expecting the real results to start showing at about week 8.

Time for 2nd breakfast.

 

[LevButlerov]

Not new to lifting, cycling, or forums.
Just new to evo.

Based in Australia I tend to stick with Aussie boards.

@LevButlerov asked if I could throw up a log.

I'm already 6 weeks into logging this cycle on UGL.

But I'll copy across the intro posts below for background information.

And I'll copy across the current updates to protocols to get you up to speed.

Then I'll copy across this week's logs and you'll be up to date.

Been a while. It’s time.

Firstly, big shout out to @AlphaLabs who offered to sponsor this cycle.
This is a growth cycle; oils, injectable orals, and ancillaries supplied by @AlphaLabs.

Breaking a few of my own rules here.

• Playing with more than 1 new compound at a time.
• Starting a higher dose on a compound than I’ve previously determined response & tolerance.

I'm largely confident in my body's ability to handle it.
If the need presents itself, I’ll just modify as makes sense.
This is also the first cycle I’m blasting steady dose for the duration instead of titrating at 4 week intervals.

We’ll go through the what and the why shortly, but first-

The Cycle:

• Alpha Test C: 406mg (1-16) [.58mL, EOD]
• Alpha EQ Cyp: 602mg (1-16) [.86mL EOD]
• Alpha Tren E: 210mg (1-16) [.30mL EOD]
• Alpha Deca: 210mg (1-16) [.30mL EOD]

Additionals:

• Alpha Psycho (1,2,4,5,7,8) [.50mL PWO]
  • Dbol 30mg, Adrol 30mg, Srdrol 30mg
• Alpha Menace (10,11,13,14,15,16) [.50mL PWO]
  • TNE 20mg, Tren Base 20mg, Adrol 20mg, Sdrol 20mg

Ancillaries:

• Adex: 0.5mg (as required) [E3D]
• Nolva: 10mg (1-16) [EOD]

Additionals:

• Alpha Cialis: .5mg (1-16) [ED]
• Doxy: 200mg (1-16) [ED]
• NAC: 1g (1-16) [ED]
• P5P: 80mg (1-16) [EOD]

I’m going to split these intro posts in a logical fashion for easier referencing.

My current training split is a modified antagonist PPL.

5 days on 2 days off:

• Shoulders and arms
• Back and chest
• Hams quads calves.

Last couple of months however have been abit inconsistent on a week to week basis

My new split won’t be too far removed.
It’ll be a 4 day split.

5 days on 2 days off;

• Quads and shoulders
• Back and triceps
• Chest and biceps
• Hams and calves

Haven’t sussed a new gym yet so the exercise selection isn’t final.

Protocol is going to generally be 1 set to failure on heavy compounds.
6-8 rep range on working set.
10-12 rep range on warm up sets x 3-4.

And 4x12-15 at 1-2 RIR for other exercises.

Progression:

• Add reps to top of range
• Add load to bottom of range
• Wash rinse repeat

Depending on the gym layout I might look at a mechanical super set for the heavy compound exercise.
A pin loaded or cable exercise to finish each muscle group with a pyramid drop set is also likely.

My current diet is absolutely dogshit.

As with training, nutrition has also been out of whack the last couple of months.
Probably not as bad as @fattie999 , but it’s not great.

I haven’t tracked most of this cruise, I haven’t even prepped in months.

One day to the next I might be eating 1800 cals or 3800 cals.

I’ll be getting my prep back on track.

Educated guess would put my maintenance at 3500-3800 these days.

Starting cals will be about 4300.
Starting macros will be about 270/85/560 PFC.

Mostly whole foods. Reintroducing PWO protein shake, and casein protein to bedtime shake.

I’ll post the details once I put it together in my sheet.

Why am I doing this.

Because I fucken hate being small.

I was 105kg a month ago.
Then I got sick, just a virus, but still.
Knocked me down to 100kg in the space of a week.

With all the additional stress, training and nutrition fell apart.
Now I’m down to 99kg.

It’s mostly fluid and some bodyfat.

But my diet has been so shit I mean who knows if I’m catabolizing muscle.

In terms of compounds, I’m currently cruising;

• 250 Test E
• 100 EQ U
• 100 DECA

300 test has me low 30s total T, just inside high end of range.
Last log indicates 250 bloods pulled mid 20s.
But I also aromatize like a mother fucker.
Cruising has E2 above range just north of 200, around 60pg/mL.

I’ve always run mast alongside to mitigate tits.
But I had been feeling fatigued, dick wasn’t always as cooperative as I’d like.
So I figured I’d put a dent in E2 rather than just masking it.
Hence the low dose EQ.

I threw low dose deca in the mix because my joints are being little bitches.

But I only made the switch mid cruise, so I’m sticking with these compounds.
And throwing Tren in because fuck you it’s Tren.

First time running Deca, outside of current cruise.
First time cycling EQ at high dose.

Also the first time I’ll be using TNE and Tren Base. Pretty fucken keen.

I don't usually destroy my liver or kidneys, so I tend to let them do their job on cycle, and run support post cycle.
I will however run NAC for the duration.
I’ve had no problem with Sdrol before, but on top of everything else, not gonna wait for my liver to kick me in the guts.
16 weeks end to end might be a bit harsh so I’m gonna run the PWOs 2 weeks on 1 week off.

Cialis for BP and general well being.

Doxy because I have inherently shit skin. Even on cruise it’s battered.
I cycle on and off every 12ish weeks year round regardless of cycles.

I have naturally occurring gyno in the right nipple pre existing.
In all my cycles it’s never grown.
It did blow out during a period of extended down time, drinking, depression.
Now I’m pretty conscious of it on cycle.

As I’m not running mast, I’ll start with nolva EOD for the duration as I did last cycle.
I’ll monitor the tit along with any other E2 effects and have adex ready.
In the past .25mg EOD has treated me well.
Splitting caps 4 ways can eat a dick.
But last cycle I tried 1 full mg E7D and it tanked me.
So I’m gonna split a cap 2 ways and dose .5mg every other pin, see how that goes, if required.
Hopefully EQ carries the load and I won’t need to.

P5P coz tren and deca.
I have an activated B complex containing 80mg P5P.
I think I might dose 1 cap EOD for the duration.
Being my first run with deca, on top of the tren, rather not wait for the tits.
Again slightly cautious, last tren cycle at 500mg, this stuff tanked me.
Log says 80mg ED but I know I was taking 2 caps at one point.
Play it by ear and see how it feels.

The long and short of it.

Stats;

178cm, 99kg, 9%, maintenance 3600

Measurements;

• Skinfold chest; 6mm
• Skinfold tricep; 2mm
• Skinfold midax; 5mm
• Skinfold subscap; 6mm
• Skinfold supra; 8mm
• Skinfold ab; 8mm
• Skinfold thigh; 6mm
• 
  
• Circumference forearm; 14”
• Circumference bicep; 17”
• Circumference chest; 50”
• Circumference waist; 38”
• Circumference hips; 36”
• Circumference thigh; 24”
• Circumference calf: 16”

This cycle;

Starting Cals: 4300, PFC: 270 85 560.

W01-W16: 400/600/200/200 Test C/EQ Cyp/Tren E/Deca
- EOD 0.58mL Test C (Alpha)
- EOD 0.86mL EQ Cyp (Alpha)
- EOD 0.30mL Tren E (Alpha)
- EOD 0.30mL Deca (Alpha)

W01-W08: 15/15/15 Dbol/Adrol/Sdrol
- PWO 0.50mL Psycho (Alpha)
W09-W16: 10/10/10/10 TNE/Tren Base/Adrol/Sdrol
- PWO 0.50mL Menace (Alpha)

Supplements and ancillaries;
- ED 5mg Cialis
- ED 1g NAC
- EOD 10mg Nolva
- EOD 80mg P5P
- E3D 0.5mg Adex
- ED 200mg Doxy

I don’t really trust my calipers, I feel like I’m a little more fluffy than they’re measuring.
I also don’t trust that I’m 9% BF, but that’s what I’m working with.
I’ll use the same calipers and equation for end of cycle calculations to maintain fidelity.

I’ll also keep cruising for another week or two until I sort out my new gym and get meal prep back on track.

Between now and then I’ll mask on for before photo’s.

Watch this space.

Training Protocol.

Gym sorted. Went through my current split over the last few days.
Getting readjusted to benches and machines being not quite what I’ve been used to for the last year.

I think for the last week of the cruise next week I'll run through the new split and log it.
I’ll probably start a bit light, keep it simple, no mechanical super set or drop sets to finish.
Just go through the motions and make sure everything feels good.

Day 1: Quads & Shoulders

• Mikes Prone Hamstring Curl: 4 x 10-12 [4012]
• Technogym Seated Extension Single Leg: 4 x 10-12 [4016]
• Pendulum Squat: 4 x 8-10 [3111]
• Technogym Pure Leg Press: 4 x 8-10 [4111]
• 
  
• Seated Dumbell Neutral Press: 4 x 8-12 [2010]
• Bent Arm Dumbell Lateral Raise: 4 x 12-15 [1010]
• Bent Bar Front Raise: 4 x 12-15 [2010]
• Cybex Cable Reverse Fly: 4 x 10-12 [2010]

Day 2: Back & Triceps

• Mikes Wide Grip Pulldown: 4 x 8-10 [2110]
• Mikes Pin Loaded Chest Supported Row: 4 x 10-12 [2111]
• Bent Bar Close Grip Upright Row: 4 x 12-15 [2010]
• Dumbbell Shrug: 4 x 8-10 [2011]
• 
  
• Bent Bar Cable Overhead Extension: 4 x 10-12 [3111]
• Rope Cable Pull Down: 4 x 12-15 [2011]
• Bodyweight Tricep Dips: 4 x 8-12 [2111]

Day 3: Chest & Biceps:

• Flat Bench Dumbell Incline Press: 4 x 8-12 [3110]
• Incline Barbell Bench Press: 4 x 10-12 [2010]
• Cybex Cable Pec Fly Low to High: 4 x 12-15 [2010]
• 
  
• Cybex Cable Bayesian Curl: 4 x 12-15 [2010]
• Ez Bar Preacher Curl: 4 x 8-12 [2011]
• Dumbbell Hammer Curl: 4 x 10-12 [1010]
• Wrist rollers: 4 x 10-12 [1010]

Day 4: Hams & Calves

• Barbell RDL: 4 x 8-10 [2011]
• Technogym Seated Ham Curl: 4 x 10-12 [2010]
• Mikes GHR: 4 x 12-15 [2011]
• 
  
• Mikes Standing Calf Raise: 3 x 15-18 [2111]
• Seated or 45 Press Calf Raise 3 x 15-18 [4111]

Core exercises every other day
HLR and incline sit up. 4 x 15-18 for each.

Unlike previous logs, I will log every set of every exercise, purely because I have a shit memory.
Typically the big compounds are going to be one set to failure at the bottom of the rep range.
All other exercises will be 1-2 RIR at top of rep range.

Tempo is specific to my mind muscle, and also supporting my joints.
As is one set to failure, building up to a working set over 3-4 previous sets is more beneficial in terms of muscle stimulus, and joint comfort.

Single leg isolations at the top of my quad day to get the knees primed and blood flowing.
These are basically light isometrics with long eccentrics.

I was gonna start on nutrition tonight, but that can wait until tomorrow.

Week 4: Summary.

Best laid plans and all that. We're just gonna call that a practice run.

Phase one. Complete.

Next week we begin the work.

---

Training Split.

- definitely need more frequency, regardless of rest, just don't feel my body responding as well as it should.

- going to a PPL 5 on 2 off, see next post.


Nutrition:

- honestly it's gonna be 1 more average week, but i'll pull it together.

- probably been averaging between low-high 3000s depending on the day.


Compounds:

- Test: feel like I could be doing more tbh.

- EQ: seeing signs of dryness and hardness over the last week.

- Deca: feel like it's very gradually been sneaking in, niggles are fewer and further between, and I'm lifting more load for more volume.

- Tren: not looking as trenny as usual- see diet, night sweats minimal, aggression through the roof, libido average.

- Menace: definitely my favourite, sorry psycho, aesthetic and output both very noticeable, I love this shit.

Additionals:

- Adex: not even running 0.25mg ED now, def took my E2 too low, libido + mood went down, aches and dryness went up.

- DSIP: quietly hopeful this could be the game changer, thank you @AlphaLabs

---

The first 4 weeks weren't a total loss.

And while my weight has stalled over the last week or two.
The aesthetic is still changing, sometimes I catch myself in the mirror and don't realise it's me.

Still. We can do better.

I'm changing my training split, I'm tweaking my dosages, addressing the sleep and increasing the food.

The coming week won't be perfect bang off the mark.
But it'll be building to something over the next 4 weeks.

New protocols coming in the next post.

C Y C L E :

W05-W16: 600/600/300/300 Test C/EQ Cyp/Tren E/Deca
- ED 0.44mL Test C (Alpha)
- ED 0.60mL EQ Cyp (Alpha)
- ED 0.22mL Tren E (Alpha)
- ED 0.22mL Deca (Alpha)

A D D I T I O N A L :

W05-W08: 10/10/10/10 TNE/Tren Base/Adrol/Sdrol
- ED / PWO 0.50mL Menace (Alpha)

W05-W08: 15/15/15/15 Sdrol/Adrol/Dbol
- ED / DAYS OFF 0.50mL Psycho (Alpha)

A N C I L L A R I E S + S U P P S :

- ED 5mg Cialis (W05-W16)
- ED 2g NAC (W05-W16)
- ED LIVER COMPLEX (W05-W16)
- ED 200mg Doxy (W04-W16)

---

N U T R I T I O N :

- CALS: 4062
- P: 250
- F: 85
- C: 535

---

S P L I T :

- D1: PUSH (A)
- D2: PULL (A)
- D3: LEGS (A)
- D4: PUSH (B)
- D5: PULL (B)
- D6: REST (OR CARDIO)
- D7: REST (OR CARDIO)

- D1: LEGS (B)
- D2: PUSH(A)
- D3: PULL (A)
- D4: LEGS (A)
- D5: PUSH (B)
- D6: REST (OR CARDIO)
- D7: REST (OR CARDIO)

So on and so forth.

* CORE EVERY OTHER DAY, REALLY GOING TO TRY AND REST 2 DAYS (STILL NO PROMISES ON EITHER)

PROTOCOL:
- 1 x SET TO FAILURE LOW END OF REP RANGE
- 3 X WARMUP SETS HIGH END OF REP RANGE

---

S U M M A R Y :

- TRAINING PROTOCOL INCREASE IN FREQUENCY FROM 5 DAY SPLIT TO 3 DAY SPLIT, 5 ON 2 OFF.

- COMPOUND PROTOCOL INCREASED TEST FROM 400 TO 600, TREN + DECA BOTH 200 EA TO 300, ED PINS.

-SWITCH TO ED PINS PURELY COZ I DON'T LOVE THE VOLUME IN MY QUADS, LEFT QUAD HAD BEEN DOING WEIRD SHIT.

- PLAN FOR NUTRITION UNCHANGED, CALS AND MACROS ARE WHAT I'M AIMING FOR, NOT WHERE I'LL REALISTICALLY BE STARTING AS OF NEXT WEEK.

New Training Protocol.

Whilst I have come to realise my body probably needs rest a little more than it used to.

I'm also finding 1x weekly frequency for each muscle just isn't enough.

So the aim will still be to get 2 full days rest, and pack sufficient stimulus into a 3 day split.

5 days on 2 days off, to hit everything minimum 2x weekly.

View attachment 52891

Core exercises every other day. HLR and incline sit up. 4 x 15-18 for each.

Week 06: Monday | Rest.

---

Pin: (RG) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: NA

---

Remember I said I was gonna try something.

Yeah don't let me try anything ever again.

So I've got a box of Phenergan laying around.
It's a sedative antihistamine.

I remembered the last time I had to use it for an allergic reaction, it put me to sleep.

So last night I figured I'd try it, for sleep.

Fuck my life it knocked me cold for like 12 hours.

Spent the next 6 hours trying to wake up.

Eventually got up and ate, and went back to sleep for another 6 hours.

Fuck your Xanax and vals you junky cunts need to get onto the Phenergan m8.

Anyway. Trying to get my cals up before I go back to bed.

Quick pin.

Back on track tomorrow.

Just dirty on myself for missing a day of training.

Week 06: Tuesday | Pull (B)

Weight: 102.9kg [+1.1kg]

Time in: 0500
Time out: 0700

---

Pin: (LG) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: NA

---

* Indicates joint failure / niggle
# indicates true muscle failure

[-/+] difference on last week / session
[/] unchanged

---

MIKES NEUTRAL GRIP PULL DOWN:
3 x 12-15 [2110]
- 140lb x 15 [/]
- 160lb x 13 [/]
- 180lb x 12 [/]

MIKES CLOSE GRIP CABLE ROW:
3 x 12-15 [3111]
- 120lb x 12 [/]
- 140lb x 12 [/]
- 160lb x 12 [/]

HAMMER STRENGTH GROUND SQUAT MACHINE SHRUG:
3 x 12-15 [2111]
- 40kg x 15 [/]
- 60kg x 15 [/]
- 80kg x 12 [/]

LF REVERSE FLY:
3 x 12-15 [2011]
- 130lb x 12 [/] *
- 130lb x 15 [/] **
- 145lb x 15 [/]

* leaving the weight here until I find the right position.
** found it.

INCLINE BENCH DUMBBELL CURL:
3 x 12-15 [2010]
- 10kg x 15 [/]
- 12.5kg x 15 [/]
- 15kg [/]

---

WRIST ROLLERS:
- 10kg x 12ES [/]
- 10kg x 12ES [/]
- 10kg x 12ES [/]

HLR / INCLINE SITUP SUPERSET:
3 x 8-15 [2010]
- BW x 10,15 [/, +3]
- BW x 8,12[-2,+2]
- BW x 10,10 [+2,+2]

---

Notes:
Skin been pretty good the last couple of weeks.
If I haven't mentioned it is coz there's nothing to mention.

But bang out of nowhere I got a bunch of little cystic cunts.
Couple on my ass cheek, half a dozen on my back.
Little blackhead cunts that sit in my chest follicles are packing more heat too.

Maybe E2 creeping back up. I got my period.

Slept like 18 hours in 3 blocks over the last day.
Decided to push though and train at dawn this morning.

Had a Moda with a coffee hopefully that prevents me crashing through the day.

Weigh in isn't as bad as I thought it would be.
Considering I slept most of the last 24 hours and didn't eat.

Moda starting to kick in. I don't love it.
Probably should have left it until after training.
Dickhead.

Looking heaps thick in the mirrors though.
I think these mirrors are distorted.

Yeah I really don't love this Moda while I'm training.

Little bit gassed heading into abs.

Don't like this wired feeling at all.

Tried taking some videos to grab some stills in the changeroom after gym.
Fuck my life.
I am so immobile.
My shoulders won't let me hit any poses.

And fuck I'm in pretty ordinary condition.
Might have to run out the last 6 weeks of this cycle on var maybe some clen and harden up abit, see what @AlphaLabs rekns.

Unrelated, or maybe related idk, but I rekn I'm going blind.

Last few weeks in particular I struggle to read the text on my phone at the size I've always had it - smallest.
It goes fucken blurry and there's like 3 of every character.

Cutting out white bread and pasta as of today.
May switch to wholemeal.
Might just cut out bread and pasta completely.
Gonna have to rework my whole eating plan.
Idk. But my mid section is bothering me.

Yeah defs pulled the trigger on that Moda too early.
Just did the grocery shopping and I am fucken rekt.

I'll pass out before lunchtime 100%.

Week 06: Wednesday | Legs (B)

Time in: 0445
Time out: 0600

---

Pin: (RQ) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: (LD) [30min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

[-/+] difference on last week / session
[/] unchanged

---

MUSCLEWORKS HACK SQUAT (42.5°):
3 x 12-15 [3111]
- 40kg x 15 [/]
- 60kg x 12 [/]
- 70kg x 12 [/]

MIKES PRONE PINLOADED HAMSTRING CURL:
3 x 12-15 [3111]
- 60lb x 15 [/]
- 70lb x 15 [/]
- 80lb x 15 [/]

TECHNOGYM SEATED PINLOADED QUAD EXTENSION:
3 x 12-15 [3111]
- 20kg x 15 [/]
- 30kg x 15 [/]
- 40kg x 12 [/]

TECHNOGYM SEATED PLATE LOADED CALF RAISE:
3 x 12-15 [3111]
- 40kg x 15 [/]
- 60kg x 12 [/] *
- 60kg x 13 [/]

* foot position was off.

---

Notes:

Probably had 3 hours sleep.
Woke up 0300 ready to rock.

1 day that's all it took.
Instead of trying until early morning to get back to sleep.
Then fucken sleeping until lunch.
I'm just gonna get up and get ready to train.

If I need to take a moda to get me through the day so be it.
I'll see how I go after training today.
But yeah learnt my lesson yesterday.
Don't fucken take it preworkout.

I did however hit the @AlphaLabs menace preworkout
Fuck it, it's been about a week off.
My liver can shut the fuck up.

I swear my body temperature increased almost instantly.

And I just got out of gas taking my tracksuit off lol.

This hack squat is sick.
The foot platform is adjustable.
But so is the machine.
Can set the angle of incline anywhere between 40°-60°

Fucken cunt requires some shoulder mobility to get off the safely tho.

Back pumps fucken brutal 2 sets in.

3rd set I am absolutely gassed.
Fuck I need to start doing cardio.

Good session.
It's a couple of hours post workout now.
I've eaten had a coffee and some work.
Starting to feel a little bit of the sleep deprivation.
Might pop a Moda at about 9am.

Stay tuned for tomorrow's episode.

Week 06: Thursday | Push (A)

Time in: 0500
Time out: 0635

---

Pin: (LQ) [Bedtime]
- Test 0.44mL
- EQ 0.60mL
- Tren 0.22mL
- Deca 0.22mL

Pre: (RD) [45min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

[-/+] difference on last week / session
[/] unchanged

---

FLAT BENCH DUMBBELL PRESS:
4 x 8-10 [3110]
- 30kg x 12 [+10kg] [-3R]
- 40kg x 12 [+10kg] [/]
- 50kg x 11 [+10kg] [-1R]
- 55kg x 8 [+5kg] [/] *

* LHS extensors twanging R5-R8, chest could have gone more.

MIKES PIN LOADED SHOULDER PRESS:
4 x 8-10 [2010]
- 60kg x 12 [+10kg] [/]
- 70kg x 12 [+10kg] [/]
- 80kg x 17 [+10kg] [+5R] #
- 90kg x 14 [+10kg] ##

# fuck, thought that was my last set and took it to failure.
## probably 1RIR, start heavier again next week.

LF PEC DECK:
4 x 8-10 [2010]
- 115lb x 15 [+15lb] [/]
- 160lb x 12 [+20lb] [/]
- 175lb x 12 [+15lb] [/]
- 190lb x 11 [+1R] #

# true failure R12.

BENT ARM DUMBBELL LATERAL RAISE:
4 x 8-10 [2010]
- 12.5kg x 15 [+3R]
- 15kg x 15 [+5R]
- 17.5kg x 12 [+4R]
- 20kg x 10 [+2.5kg] [+1R] *

* last week's numbers were down due to elbow niggles.

EZ BAR OVERHEAD TRICEP EXTENSION:
4 x 8-10 [3111]
- 47lb x 18 [+3R]
- 69lb x 16 [+1R]
- 74lb x 15 [/]
- 95lb x 12 [+2R] #

* elbow felt good, start heavier next week.
# might have had 1RIR, didn't take the chance with the elbow.

HLR / INCLINE SITUP SUPERSET:
3 x 8-15 [2010]
- BW x 12,15 [+2,/]
- BW x 10,15 [+2,+3]
- BW x 10,15 [/, +5]

---

Notes:

Day 3 back to training at dawn, and I feel pretty good.

Didn't take a moda yesterday. Just pushed through.
Early - mid afternoon I was delirious.
Tempted to nap but didn't.

Slept from 2000-0200.

Ideally I'd rather be waking up at 0300-0400.
But tbh 3 days in to rawdogging my sleep routine back into submission, it's not fucken bad.

I'm disappointed in myself for letting it go on for so long.
You lose your business you lose your Mrs you lose your routine you lose some sleep.
But yeah looking back over the last few months, I'm actually fucken dumbfounded that I didn't attack it like this sooner.

Live and learn.

Right.

Who the fuck mops the floor in front of the heavy dumbbell rack first thing in the morning are they kidding.
It's so fucken wet I could ice skate on it in my air max.

Feeling good across all exercises today.

Minor forearm niggles on the bench but that's to be expected going back up to 55kg dumbells.

Most excercises going up in load because it's the second week of the new split and I was a bit modest in week 1 just feeling my way through the new protocol.

Session shouldn't have taken as long as it did.
Few extended rest periods for the elbow.

Had some mad cramping spasm of my bottom abs between sets of core, so took it slow and gentle through that too.

Good session, feel strong.

One of the washed up figure girls asked me if I'm competing.
Doing something right.

Feel real good after the first decent sleep at regular hours I've had in longer than I can remember.

This is the week it starts coming together I can feel it.

Continue on this trajectory with sleep and calorie intake, I'd be expecting the real results to start showing at about week 8.

Time for 2nd breakfast.

@abz.dwbro fully now welcome to the EVO family thank you for sharing.

I would say this is the MOST detailed log opening EVER in EVO history lol I had to read it 2 times to get it.

I would say you're on the right track, but lets talk about diet and more meal and macros sharing if you can please.

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, I like the share so far and its perfect to understand how strong you are
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. Very easy.

supplements
what supps you use? besides
we mostly asking digestive aids
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred if possible for progress every 2 weeks
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[abz.dwbro]

@abz.dwbro fully now welcome to the EVO family thank you for sharing.

I would say this is the MOST detailed log opening EVER in EVO history lol I had to read it 2 times to get it.

Thanks bud.

I would say you're on the right track, but lets talk about diet and more meal and macros sharing if you can please.

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, I like the share so far and its perfect to understand how strong you are
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. Very easy.

supplements
what supps you use? besides
we mostly asking digestive aids
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred if possible for progress every 2 weeks
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

Appreciate the reply and the log status.

I don't typically log food daily, because typically I eat the same thing everyday.
I'll stucture the meal plan according to cals and macros and note those numbers at the update intervals.
But yeah food logging is mostly redundant for my own purposes.
I'll create a post with my meal plan for your visibility through the week because it will be changing again.

I'm guessing that's a little copy paste set of log guidelines you just posted?
Because my exercises sets reps load tempo and week on week -/+ are already logged.

I'll include the supp regime in the nutrition post.

I don't take photos that frequently for my own purposes because I have severe dysmorphia and I'm highly obsessive.
I weigh once a week but I don't want to be obsessing over minor details in photos taken weeks apart maybe with different lighting or not quite in the same pose and then I'm doing my head in it becomes unhealthy for my state of mind.

This log was always going to be before and after photos only.

Other photos I'll see if I can accommodate for you, I've got quite a bit going on at the moment and I can't be consumed with logging like it's a full time job, I'm not a food blogger, I understand photos of 6-8 meals a day drives up content on the forum but I simply don't have the time.

In the meantime though, have some gear porn courtesy of @AlphaLabs

 

[stevesmi]

What an amazing start to this log so much information man and the gear porn looks incredible

 

[LevButlerov]

Thanks bud.



Appreciate the reply and the log status.

I don't typically log food daily, because typically I eat the same thing everyday.
I'll stucture the meal plan according to cals and macros and note those numbers at the update intervals.
But yeah food logging is mostly redundant for my own purposes.
I'll create a post with my meal plan for your visibility through the week because it will be changing again.

I'm guessing that's a little copy paste set of log guidelines you just posted?
Because my exercises sets reps load tempo and week on week -/+ are already logged.

I'll include the supp regime in the nutrition post.

I don't take photos that frequently for my own purposes because I have severe dysmorphia and I'm highly obsessive.
I weigh once a week but I don't want to be obsessing over minor details in photos taken weeks apart maybe with different lighting or not quite in the same pose and then I'm doing my head in it becomes unhealthy for my state of mind.

This log was always going to be before and after photos only.

Other photos I'll see if I can accommodate for you, I've got quite a bit going on at the moment and I can't be consumed with logging like it's a full time job, I'm not a food blogger, I understand photos of 6-8 meals a day drives up content on the forum but I simply don't have the time.

In the meantime though, have some gear porn courtesy of @AlphaLabs

View attachment 52972

@abz.dwbro if you can throw up some food at least once a week would be good even if same, some macros would help for sure

on the training, sure I do see your training, you doing well but if you can share as you go and get stronger, maybe a few machine pics

on the pics, EVO family is a no judgement zone, no one will be negative or judge you, you have full EVO family love support and respect so please share as you go we will support you

 

[RoidRage69]

I just want to see your workout numbers. You're going to get big and strong that's for sure.

 

[Pigsy]

I just want to see your workout numbers. You're going to get big and strong that's for sure.

He's probably the strongest guy here on EVO forum