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

 

[abz.dwbro]

He's probably the strongest guy here on EVO forum

My knees and elbows will beg to differ.

Still trying to catch up to you.

 

[abz.dwbro]

Week 4: Arm Pump

 

[abz.dwbro]

Week 6: Leg Pump.

 

[LevButlerov]

Week 4: Arm Pump

View attachment 52995

Week 6: Leg Pump.

View attachment 52998

@abz.dwbro you're a superstar! amazing size thick arms chest huge legs bro WOW! you are amazing

 

[Mobster]

Fuck doing this PWO AND a cycle

• Alpha Psycho (1,2,4,5,7,8) [.50mL PWO]
  • Dbol 30mg, Adrol 30mg, Srdrol 30mg

 

[Trenhead3cc]

Fuck yeah!! What a detailed log. Gotta follow this one along the journey!
Alpha labs!! Can’t wait to run my alpha hooligan into his Eq fast shred in summer. But shit your measurements! Your forearms are almost the size of my arms . All the best brother on this journey!!

Oh and with your daily injections you do 4 compounds. Are you mixing it into 1 or 2 x injections or are you pinning 4 x a day? Or actually 5 x with the pre workout compounds ?
gnarly stack you are running!

 

[Quadsweep]

Excited to see what you can do on this one
pigsy seems to speak highly of you

 

[BodyMonster34]

bro no way you stronger then me
maybe mobster and roidrage yes, but not me. i would shank you in prison in 2 seconds

 

[JasonPriest]

this will be an exciting log to follow
I can tell already you're a wealth of knowledge

 

[Wootoom]

this log is going to help so many out there
you are a beast

 

[Vadim Fedorov]

nice to see another great log started
your legs I can tell are humongous

 

[2Thick]

GOAT log on this one
this has the potential to kill the internet

 

[e2]

great to have you logging ABZ!
this will be a fun one to follow

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

looking forward to seeing your improvements
you've got some nice vascularity in your arms

 

[chesty]

you are a big mother wow!
and I like your humility so far

 

[ROIDDERS]

much respect for identifying your weaknesses and wanting to improve on them
that's a sign that you have a lot of maturity

 

[ceo]

Bros nice start to this
I got a feeling you're gonna be a hard guy to keep up with

 

[abz.dwbro]

@abz.dwbro you're a superstar! amazing size thick arms chest huge legs bro WOW! you are amazing

You're too kind.

Fuck doing this PWO AND a cycle

• Alpha Psycho (1,2,4,5,7,8) [.50mL PWO]
  • Dbol 30mg, Adrol 30mg, Srdrol 30mg

I run the pwo 2 weeks on 1 week off.
The psycho is slightly higher at 30mg each.
So I was running 0.5mL pwo for 15mg each.

I do prefer prefer the menace though.
TNE Tren base and Sdrol.

Fuck yeah!! What a detailed log. Gotta follow this one along the journey!
Alpha labs!! Can’t wait to run my alpha hooligan into his Eq fast shred in summer. But shit your measurements! Your forearms are almost the size of my arms . All the best brother on this journey!!

Oh and with your daily injections you do 4 compounds. Are you mixing it into 1 or 2 x injections or are you pinning 4 x a day? Or actually 5 x with the pre workout compounds ?
gnarly stack you are running!

Thanks bro.

Yeah I load the 4 compounds into the nose of a 3mL barrel, 1 pin just under 1.5mL total.
That's the reason I switched to ED.

My glutes can take 3mL EOD but my quads don't love it.

And yeah pwo 0.5mL ED rotated through delts and pecs.

You'll love it, @AlphaLabs is quality.

Excited to see what you can do on this one
pigsy seems to speak highly of you

@Pigsy is an absolute gentleman and far too kind.
Thanks bud.

bro no way you stronger then me
maybe mobster and roidrage yes, but not me. i would shank you in prison in 2 seconds

Never happen. I ain't going back.

nice to see another great log started
your legs I can tell are humongous

Legs have actually always been my weak link.
Squatting too heavy too young, I've been training around knee issues most of my life.

Coming out of covid I was commencing a rebuild on the back of a few years off, massively deteriorated my physique was destroyed.

Legs have actually responded strongest over the last couple of years, but still a long way to go.

this will be an exciting log to follow
I can tell already you're a wealth of knowledge

this log is going to help so many out there
you are a beast

GOAT log on this one
this has the potential to kill the internet

great to have you logging ABZ!
this will be a fun one to follow

APPROVED LOG

looking forward to seeing your improvements
you've got some nice vascularity in your arms

you are a big mother wow!
and I like your humility so far

much respect for identifying your weaknesses and wanting to improve on them
that's a sign that you have a lot of maturity

Bros nice start to this
I got a feeling you're gonna be a hard guy to keep up with

Thank you very much gents.

Appreciate the kind words.

 

[AlphaLabs]

One of the most informative logs my bro, I'd rather have one or two logs like this running our gear with this detail to information then many with minimal to no info

 

[abz.dwbro]

Training log coming in a couple of hours.

It's 0200 here.

I'll have some oats at about 0300.

Hit the gym about 0400-0500.

But I crashed at 1700 yesterday.
Slept through to about 0030.
Missed a meal and my pin.

So I made up for that at about 0100.

Thought I'd oblige @LevButlerov with a photo.

250g chicken thigh.
250g asian style salad;
- rocket
- red cabbage
- carrot
- corn
- dry noodles
- soy sesame dressing

About 500cal, PFC 60 10 35.

 

[Trenhead3cc]

One of the most informative logs my bro, I'd rather have one or two logs like this running our gear with this detail to information then many with minimal to no info

some great feedback and representation of your gear.

 

[25homes]

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.

Let's get pics up

 

[Masonic Bodybuilder]

Awesome start to the log man! I am glad you are doing it even though you are 6 weeks in. Gotta get you back on the meal prep grind and this will be epic!

 

[abz.dwbro]

Week 06: Friday | Pull (A)

Time in: 0515
Time out: 0700

---

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

Pre: (LP) [60min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

NEUTRAL GRIP PULL UP:
4 x 8-10 [2110]
- BW x 8 [/] *
- BW x 8 [/]
- BW x 8 [/]
- BW x 8 [/]

* little bit sensitive LHS flexors inside elbow.

WIDE GRIP WATSON'S TBAR ROW:
4 x 8-10 [2010]
- 40kg x 12 [+20kg] [/]
- 60kg x 12 [+20kg] [/]
- 70kg x 10 [+10kg] [/] *
- 70kg x 9 [+10kg] [-1R]

* LHS extensors R7-R10, back could go more.

CLOSE GRIP BENT BAR UPRIGHT ROW:
4 x 8-10 [2010]
- 74lb x 18 [+5lb] [/]
- 94lb x 15 [+20lb] [/]
- 117lb x 10 [+23lb] [-2R]
- 117lb x 10 [/]

LF CABLE FACE PULL:
4 x 8-10 [2010]
- 24.5kg x 15 [+3.5kg] [/]
- 28kg x 13 [+3.5kg] [+1R]
- 31.5kg x 13 [+3.5kg] [+3R]
- 35kg x 10 [+3.5kg] [/]

HAMMER STRENGTH PREACHER CURL:
4 x 8-10 [2010]
- 20kg x 18 [-20kg] [+6R] *
- 30kg x 15 [-10kg] [+3R]
- 40kg x 12 [/]
- 50kg x 10 [/]

* LHS extensors & flexors, really bitching today, see notes.

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

---

Notes:

Absolutely no reason this session should have taken nearly 2 hours.

Must have been dicking around on my phone too much.

I did take some longer rest periods because my forearm was acting up.

Couldn't even get the bar up on machine preacher @ 40kg.
Tried free weight preacher same deal.
That's about 52kg. Ez bar and 1 plate a side.
Usually no trouble for me.

So I tried doing them standing.
Still no dice.

Went back to machine preacher took one plate off.
No worries.
Added 10kg.
No worries.
Added another 10kg.
No worries.

So 1 plate + 1 plate no good.
But 1 plate + 1/2 plate + 1/2 plate all good.
Go home forearm you're drunk.

I think it stemmed from the very first set of pull ups.
Might need to add a warm up to the top of this session.

Outside of the forearm niggles it was a good session.
Load and volume going up.
Felt strong, comfortable, thick.

Slept from about 1600-1700 until about 1200-0100.
And that's a massive help.

If I can dial that in to like 1900-2000 to 0300-0400 I'll be cooking with gas.

But for the first week back at my morning routine.
I'll take it.
Considering my sleep was anywhere from 0-3 hours a night.
Random naps through the day.
And training whenever I could fit it in.

Any semblance of a routine is a win at this point.

Better chance of hitting my calories.
And I might actually recover and grow.

Today was a good day.

 

[abz.dwbro]

Awesome start to the log man! I am glad you are doing it even though you are 6 weeks in. Gotta get you back on the meal prep grind and this will be epic!

Thanks bud.

Yeah it started as a 16 week cycle but I might push it out to 20 weeks given the first 4 weeks was not as great as it could have been.

Still plenty of legs left on it.

 

[LevButlerov]

Training log coming in a couple of hours.

It's 0200 here.

I'll have some oats at about 0300.

Hit the gym about 0400-0500.

But I crashed at 1700 yesterday.
Slept through to about 0030.
Missed a meal and my pin.

So I made up for that at about 0100.

Thought I'd oblige @LevButlerov with a photo.

250g chicken thigh.
250g asian style salad;
- rocket
- red cabbage
- carrot
- corn
- dry noodles
- soy sesame dressing

About 500cal, PFC 60 10 35.

View attachment 53088

Week 06: Friday | Pull (A)

Time in: 0515
Time out: 0700

---

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

Pre: (LP) [60min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

NEUTRAL GRIP PULL UP:
4 x 8-10 [2110]
- BW x 8 [/] *
- BW x 8 [/]
- BW x 8 [/]
- BW x 8 [/]

* little bit sensitive LHS flexors inside elbow.

WIDE GRIP WATSON'S TBAR ROW:
4 x 8-10 [2010]
- 40kg x 12 [+20kg] [/]
- 60kg x 12 [+20kg] [/]
- 70kg x 10 [+10kg] [/] *
- 70kg x 9 [+10kg] [-1R]

* LHS extensors R7-R10, back could go more.

CLOSE GRIP BENT BAR UPRIGHT ROW:
4 x 8-10 [2010]
- 74lb x 18 [+5lb] [/]
- 94lb x 15 [+20lb] [/]
- 117lb x 10 [+23lb] [-2R]
- 117lb x 10 [/]

LF CABLE FACE PULL:
4 x 8-10 [2010]
- 24.5kg x 15 [+3.5kg] [/]
- 28kg x 13 [+3.5kg] [+1R]
- 31.5kg x 13 [+3.5kg] [+3R]
- 35kg x 10 [+3.5kg] [/]

HAMMER STRENGTH PREACHER CURL:
4 x 8-10 [2010]
- 20kg x 18 [-20kg] [+6R] *
- 30kg x 15 [-10kg] [+3R]
- 40kg x 12 [/]
- 50kg x 10 [/]

* LHS extensors & flexors, really bitching today, see notes.

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

---

Notes:

Absolutely no reason this session should have taken nearly 2 hours.

Must have been dicking around on my phone too much.

I did take some longer rest periods because my forearm was acting up.

Couldn't even get the bar up on machine preacher @ 40kg.
Tried free weight preacher same deal.
That's about 52kg. Ez bar and 1 plate a side.
Usually no trouble for me.

So I tried doing them standing.
Still no dice.

Went back to machine preacher took one plate off.
No worries.
Added 10kg.
No worries.
Added another 10kg.
No worries.

So 1 plate + 1 plate no good.
But 1 plate + 1/2 plate + 1/2 plate all good.
Go home forearm you're drunk.

I think it stemmed from the very first set of pull ups.
Might need to add a warm up to the top of this session.

Outside of the forearm niggles it was a good session.
Load and volume going up.
Felt strong, comfortable, thick.

Slept from about 1600-1700 until about 1200-0100.
And that's a massive help.

If I can dial that in to like 1900-2000 to 0300-0400 I'll be cooking with gas.

But for the first week back at my morning routine.
I'll take it.
Considering my sleep was anywhere from 0-3 hours a night.
Random naps through the day.
And training whenever I could fit it in.

Any semblance of a routine is a win at this point.

Better chance of hitting my calories.
And I might actually recover and grow.

Today was a good day.

@abz.dwbro i can say for sure this is the MOST hardcore meal pic in the EVO family food and needles and vials hardcore bro

volume is good on the hammer preachers, seems you got stronger

lets keep this going update us more

 

[LevButlerov]

some great feedback and representation of your gear.

@Trenhead3cc good seeing you post, whats your situation bro? we missed you
can you update your log again and get back into it
https://www.evolutionary.org/forums...rabolin-primobolan-superdrol-cycle-log.99245/

 

[Trenhead3cc]

@Trenhead3cc good seeing you post, whats your situation bro? we missed you
can you update your log again and get back into it
https://www.evolutionary.org/forums...rabolin-primobolan-superdrol-cycle-log.99245/

Haha, I wasn’t a sponsored logger, and I don’t have the time or drive to put in this amount of effort and time into a log. And to be honest wouldn’t log for a lab because I couldn’t give them the return on investment. @abz.dwbro leading the way.

I was on the fence but now I want to take alpha menace because of this.

 

[LevButlerov]

Haha, I wasn’t a sponsored logger, and I don’t have the time or drive to put in this amount of effort and time into a log. And to be honest wouldn’t log for a lab because I couldn’t give them the return on investment. @abz.dwbro leading the way.

I was on the fence but now I want to take alpha menace because of this.

You can update your training once a week, we have a ton of non sponsored loggers that put in 15min per week to update the EVO family
just so you know, EVO family supports you always, getting some training shares and a few meal pics would be easy and not time consuming for you @Trenhead3cc

 

[abz.dwbro]

Haha, I wasn’t a sponsored logger, and I don’t have the time or drive to put in this amount of effort and time into a log. And to be honest wouldn’t log for a lab because I couldn’t give them the return on investment. @abz.dwbro leading the way.

It looks like effort because of the detail and the formatting.

But once you've got a template for each training day in your notes, you're really only editing the numbers for weight and reps between each set.

Mostly I take notes as I go, between sets, if there's anything relevant to note like I just went up in weight but it aggravated my elbow.

I might spend 5 minutes at the end of my session finishing the notes.

But yeah it takes fuck all time, I've logged previous cycles, not sponsored, in much the same fashion, purely because I've got a shit memory and I want to track progression as well as be able to look back and pin point where any joint niggles might have started to prevent further injury.

I was on the fence but now I want to take alpha menace because of this.

This I can fully get behind.

 

[LevButlerov]

It looks like effort because of the detail and the formatting.

But once you've got a template for each training day in your notes, you're really only editing the numbers for weight and reps between each set.

Mostly I take notes as I go, between sets, if there's anything relevant to note like I just went up in weight but it aggravated my elbow.

I might spend 5 minutes at the end of my session finishing the notes.

But yeah it takes fuck all time, I've logged previous cycles, not sponsored, in much the same fashion, purely because I've got a shit memory and I want to track progression as well as be able to look back and pin point where any joint niggles might have started to prevent further injury.



This I can fully get behind.

perfectly put @abz.dwbro
and to add all guys who train and cycle should have notes on phone with a log to know whats happening

 

[BigCheese2000]

Looks like a sick log bro! Like the use of tempos and exercise selection too! Will defo give this a proper look post work and see what you’re up to

 

[Ratatata]

Week 4: Arm Pump

View attachment 52995

What a unit brother, u need bigger tshirt for sure

 

[abz.dwbro]

What a unit brother, u need bigger tshirt for sure

It was a 2XL last week.

Fucken clothes dryer bro.
Just put it on the cool setting she says.
They won't shrink she says.

 

[Coolguy]

Fuck @abz.dwbro I spend the last few minutes reading through your log you're a monster definitely be following along at least for some motivation

 

[Trenhead3cc]

It was a 2XL last week.

Fucken clothes dryer bro.
Just put it on the cool setting she says.
They won't shrink she says.

Haha need a heat pump dryer bro haha. Out with the old condenser dryers

 

[abz.dwbro]

Week 06: Saturday | Core & Cardio.

Time in: 0715
Time out: 0815

---

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

Pre: (RP) [60min Preworkout]
- Alpha Psycho 0.5mL

---

TREADMILL:

Total time: 20 min.
Distance: 1.53km
Calories: 118

- 5 minutes: speed 4 / incline 4
Feel my lungs working.

- 5 minutes: speed 5 / incline 5
Starting to get warm, breathing shorter.

- 5 minutes: speed 6 / incline 6
Had to take my jumper off.
Power walking now.
Much faster than this I'll be jogging.
Calves starting to cramp.
Backed it off to 5 and 5
How the fuck am I getting a lower back pump on a treadmill.

- 5 minutes: speed 4 / incline 4
My balls are chaffing how do cunts do this
I should just get another Mrs, sex is way more fun than this.
And I go way longer than 20 minutes before I'm ready to quit.

BIKE:

Total time: 20min.
Distance: 8.04km
Cadence: 64rpm
Calories: 141

- 5 minutes: level 4
Easy enough.
Hate this fucken seat feel like I'm falling forward.

- 5 minutes: level 5
Starting to feel it in the quads by 10th minute.
Getting warm.
Breathing all good.

- 5 minutes: level 6
Adjusted the seat up abit.
Better, less quads more hams and glutes.
Still feeling more legs than lungs.
Really don't like this seat angling me so far forward.

- 5 minutes: level 7
Starting to get a little out of puff now.
Getting a light sweat up.

ROWING MACHINE:

Intervals: 45 on 15 off.
Total rounds: 5
Level: 1

Was thinking I'd hit 10 minutes.
Honestly wanted to quit by the second round.
It was actually my calves that were exhausted.

Had been thinking I'd do more cardio tomorrow.
But Monday is gonna be leg day.

Might give that a miss and completely rest.

---

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

---

Notes:

Not a big fan of steady state cardio.

But it's been a long time since I regularly smashed out an hour of intervals.

So I figured I'd start gently.

Surprisingly I found it was my legs fatiguing faster than my lungs.

And I get unbearably itchy when I heat up, makes me wanna kill cunts.

But it's been over a month since I've been getting 3x daily cardio.
#singlelife
And I find myself getting out of breath changing my shirt.
So here we are.

I'll aim to stay consistent at 1 day of dedicated cardio.
And increase the volume & intensity as I go.

Outside of the session it's been a decent morning.

Slept way too early yesterday like 1600 ish.
Woke up at about 2300.
Cooked some chicken.
Injected myself.
Actually went back to sleep until 0400.
Took it easy for a bit.
Had oats and coffee about 0500.
And it was actually there and then I decided I was gonna do cardio today.
Got in here by 0700.

It's a good sign things are moving in the right direction.
There is no way on gods green earth you'd have got me in here to do cardio last weekend or any weekend before that for at least the last 6 months.

There's a major shift happening here, and it's bigger than just sleep.

 

[Coolguy]

Week 06: Saturday | Core & Cardio.

Time in: 0715
Time out: 0815

---

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

Pre: (RP) [60min Preworkout]
- Alpha Psycho 0.5mL

---

TREADMILL:

Total time: 20 min.
Distance: 1.53km
Calories: 118

- 5 minutes: speed 4 / incline 4
Feel my lungs working.

- 5 minutes: speed 5 / incline 5
Starting to get warm, breathing shorter.

- 5 minutes: speed 6 / incline 6
Had to take my jumper off.
Power walking now.
Much faster than this I'll be jogging.
Calves starting to cramp.
Backed it off to 5 and 5
How the fuck am I getting a lower back pump on a treadmill.

- 5 minutes: speed 4 / incline 4
My balls are chaffing how do cunts do this
I should just get another Mrs, sex is way more fun than this.
And I go way longer than 20 minutes before I'm ready to quit.

BIKE:

Total time: 20min.
Distance: 8.04km
Cadence: 64rpm
Calories: 141

- 5 minutes: level 4
Easy enough.
Hate this fucken seat feel like I'm falling forward.

- 5 minutes: level 5
Starting to feel it in the quads by 10th minute.
Getting warm.
Breathing all good.

- 5 minutes: level 6
Adjusted the seat up abit.
Better, less quads more hams and glutes.
Still feeling more legs than lungs.
Really don't like this seat angling me so far forward.

- 5 minutes: level 7
Starting to get a little out of puff now.
Getting a light sweat up.

ROWING MACHINE:

Intervals: 45 on 15 off.
Total rounds: 5
Level: 1

Was thinking I'd hit 10 minutes.
Honestly wanted to quit by the second round.
It was actually my calves that were exhausted.

Had been thinking I'd do more cardio tomorrow.
But Monday is gonna be leg day.

Might give that a miss and completely rest.

---

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

---

Notes:

Not a big fan of steady state cardio.

But it's been a long time since I regularly smashed out an hour of intervals.

So I figured I'd start gently.

Surprisingly I found it was my legs fatiguing faster than my lungs.

And I get unbearably itchy when I heat up, makes me wanna kill cunts.

But it's been over a month since I've been getting 3x daily cardio.
#singlelife
And I find myself getting out of breath charging my shirt.
So here we are.

I'll aim to stay consistent at 1 day of dedicated cardio.
And increase the volume & intensity as I go.

Outside of the session it's been a decent morning.

Slept way too early yesterday like 1600 ish.
Woke up at about 2300.
Cooked some chicken.
Injected myself.
Actually went back to sleep until 0400.
Took it easy for a bit.
Had oats and coffee about 0500.
And it was actually there and then I decided I was gonna do cardio today.
Got in here by 0700.

It's a good sign things are moving in the right direction.
There is no way on gods green earth you'd have got me in here to do cardio last weekend or want weekend before that for at least the last 6 months.

There's a major shift happening here, and it's bigger than just sleep.

Awesome update. Love the part about cardio 3x a day fuck I wish I was that lucky
Your updates are crazy in depth as usual keep it up brother.

 

[Ratatata]

Week 06: Saturday | Core & Cardio.

Time in: 0715
Time out: 0815

---

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

Pre: (RP) [60min Preworkout]
- Alpha Psycho 0.5mL

---

TREADMILL:

Total time: 20 min.
Distance: 1.53km
Calories: 118

- 5 minutes: speed 4 / incline 4
Feel my lungs working.

- 5 minutes: speed 5 / incline 5
Starting to get warm, breathing shorter.

- 5 minutes: speed 6 / incline 6
Had to take my jumper off.
Power walking now.
Much faster than this I'll be jogging.
Calves starting to cramp.
Backed it off to 5 and 5
How the fuck am I getting a lower back pump on a treadmill.

- 5 minutes: speed 4 / incline 4
My balls are chaffing how do cunts do this
I should just get another Mrs, sex is way more fun than this.
And I go way longer than 20 minutes before I'm ready to quit.

BIKE:

Total time: 20min.
Distance: 8.04km
Cadence: 64rpm
Calories: 141

- 5 minutes: level 4
Easy enough.
Hate this fucken seat feel like I'm falling forward.

- 5 minutes: level 5
Starting to feel it in the quads by 10th minute.
Getting warm.
Breathing all good.

- 5 minutes: level 6
Adjusted the seat up abit.
Better, less quads more hams and glutes.
Still feeling more legs than lungs.
Really don't like this seat angling me so far forward.

- 5 minutes: level 7
Starting to get a little out of puff now.
Getting a light sweat up.

ROWING MACHINE:

Intervals: 45 on 15 off.
Total rounds: 5
Level: 1

Was thinking I'd hit 10 minutes.
Honestly wanted to quit by the second round.
It was actually my calves that were exhausted.

Had been thinking I'd do more cardio tomorrow.
But Monday is gonna be leg day.

Might give that a miss and completely rest.

---

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

---

Notes:

Not a big fan of steady state cardio.

But it's been a long time since I regularly smashed out an hour of intervals.

So I figured I'd start gently.

Surprisingly I found it was my legs fatiguing faster than my lungs.

And I get unbearably itchy when I heat up, makes me wanna kill cunts.

But it's been over a month since I've been getting 3x daily cardio.
#singlelife
And I find myself getting out of breath charging my shirt.
So here we are.

I'll aim to stay consistent at 1 day of dedicated cardio.
And increase the volume & intensity as I go.

Outside of the session it's been a decent morning.

Slept way too early yesterday like 1600 ish.
Woke up at about 2300.
Cooked some chicken.
Injected myself.
Actually went back to sleep until 0400.
Took it easy for a bit.
Had oats and coffee about 0500.
And it was actually there and then I decided I was gonna do cardio today.
Got in here by 0700.

It's a good sign things are moving in the right direction.
There is no way on gods green earth you'd have got me in here to do cardio last weekend or want weekend before that for at least the last 6 months.

There's a major shift happening here, and it's bigger than just sleep.

Very indepth worth reading, itch underpants makes me wana kill cunts if some smelly cunts nxt to cardio machine gets me that feeling

 

[abz.dwbro]

Love the part about cardio 3x a day fuck I wish I was that lucky

Yeah I had a good one.

Just one fatal flaw.
Couldn't remember how I liked my coffee.

Pretty simple if you ask me.
Same way I like my woman.

Without her ex's dick in it.

Can't win em all brother.

 

[Eddie Haskell]

Week 06: Saturday | Core & Cardio.

Time in: 0715
Time out: 0815

---

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

Pre: (RP) [60min Preworkout]
- Alpha Psycho 0.5mL

---

TREADMILL:

Total time: 20 min.
Distance: 1.53km
Calories: 118

- 5 minutes: speed 4 / incline 4
Feel my lungs working.

- 5 minutes: speed 5 / incline 5
Starting to get warm, breathing shorter.

- 5 minutes: speed 6 / incline 6
Had to take my jumper off.
Power walking now.
Much faster than this I'll be jogging.
Calves starting to cramp.
Backed it off to 5 and 5
How the fuck am I getting a lower back pump on a treadmill.

- 5 minutes: speed 4 / incline 4
My balls are chaffing how do cunts do this
I should just get another Mrs, sex is way more fun than this.
And I go way longer than 20 minutes before I'm ready to quit.

BIKE:

Total time: 20min.
Distance: 8.04km
Cadence: 64rpm
Calories: 141

- 5 minutes: level 4
Easy enough.
Hate this fucken seat feel like I'm falling forward.

- 5 minutes: level 5
Starting to feel it in the quads by 10th minute.
Getting warm.
Breathing all good.

- 5 minutes: level 6
Adjusted the seat up abit.
Better, less quads more hams and glutes.
Still feeling more legs than lungs.
Really don't like this seat angling me so far forward.

- 5 minutes: level 7
Starting to get a little out of puff now.
Getting a light sweat up.

ROWING MACHINE:

Intervals: 45 on 15 off.
Total rounds: 5
Level: 1

Was thinking I'd hit 10 minutes.
Honestly wanted to quit by the second round.
It was actually my calves that were exhausted.

Had been thinking I'd do more cardio tomorrow.
But Monday is gonna be leg day.

Might give that a miss and completely rest.

---

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

---

Notes:

Not a big fan of steady state cardio.

But it's been a long time since I regularly smashed out an hour of intervals.

So I figured I'd start gently.

Surprisingly I found it was my legs fatiguing faster than my lungs.

And I get unbearably itchy when I heat up, makes me wanna kill cunts.

But it's been over a month since I've been getting 3x daily cardio.
#singlelife
And I find myself getting out of breath charging my shirt.
So here we are.

I'll aim to stay consistent at 1 day of dedicated cardio.
And increase the volume & intensity as I go.

Outside of the session it's been a decent morning.

Slept way too early yesterday like 1600 ish.
Woke up at about 2300.
Cooked some chicken.
Injected myself.
Actually went back to sleep until 0400.
Took it easy for a bit.
Had oats and coffee about 0500.
And it was actually there and then I decided I was gonna do cardio today.
Got in here by 0700.

It's a good sign things are moving in the right direction.
There is no way on gods green earth you'd have got me in here to do cardio last weekend or want weekend before that for at least the last 6 months.

There's a major shift happening here, and it's bigger than just sleep.

week 6 is on a great start @abz.dwbro , you gotta find a lady no single life

 

[Coolguy]

Yeah I had a good one.

Just one fatal flaw.
Couldn't remember how I liked my coffee.

Pretty simple if you ask me.
Same way I like my woman.

Without her ex's dick in it.

Can't win em all brother.

Fuck worst part is I can already imagine her ex being some scrawny fuckboi it's always the way.

 

[abz.dwbro]

Fuck worst part is I can already imagine her ex being some scrawny fuckboi it's always the way.

Nah just a fucken pathetic cunt excuse for a man.
They're actually made for each other.

Decent rig on him, for a gronk that competes in men's bikini.

 

[Coolguy]

Nah just a fucken pathetic cunt excuse for a man.
They're actually made for each other.

Decent rig on him, for a gronk that competes in men's bikini.

Better off bro more time for the gym

 

[abz.dwbro]

Better off bro more time for the gym

week 6 is on a great start @abz.dwbro , you gotta find a lady no single life

End of week 6 bro but thank you.

And they're all more headaches than they're worth.
She's the reason the last 6 months were rubbish.

I'm better without distractions.

 

[RoidRage69]

Week 06: Saturday | Core & Cardio.

Time in: 0715
Time out: 0815

---

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

Pre: (RP) [60min Preworkout]
- Alpha Psycho 0.5mL

---

TREADMILL:

Total time: 20 min.
Distance: 1.53km
Calories: 118

- 5 minutes: speed 4 / incline 4
Feel my lungs working.

- 5 minutes: speed 5 / incline 5
Starting to get warm, breathing shorter.

- 5 minutes: speed 6 / incline 6
Had to take my jumper off.
Power walking now.
Much faster than this I'll be jogging.
Calves starting to cramp.
Backed it off to 5 and 5
How the fuck am I getting a lower back pump on a treadmill.

- 5 minutes: speed 4 / incline 4
My balls are chaffing how do cunts do this
I should just get another Mrs, sex is way more fun than this.
And I go way longer than 20 minutes before I'm ready to quit.

BIKE:

Total time: 20min.
Distance: 8.04km
Cadence: 64rpm
Calories: 141

- 5 minutes: level 4
Easy enough.
Hate this fucken seat feel like I'm falling forward.

- 5 minutes: level 5
Starting to feel it in the quads by 10th minute.
Getting warm.
Breathing all good.

- 5 minutes: level 6
Adjusted the seat up abit.
Better, less quads more hams and glutes.
Still feeling more legs than lungs.
Really don't like this seat angling me so far forward.

- 5 minutes: level 7
Starting to get a little out of puff now.
Getting a light sweat up.

ROWING MACHINE:

Intervals: 45 on 15 off.
Total rounds: 5
Level: 1

Was thinking I'd hit 10 minutes.
Honestly wanted to quit by the second round.
It was actually my calves that were exhausted.

Had been thinking I'd do more cardio tomorrow.
But Monday is gonna be leg day.

Might give that a miss and completely rest.

---

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

---

Notes:

Not a big fan of steady state cardio.

But it's been a long time since I regularly smashed out an hour of intervals.

So I figured I'd start gently.

Surprisingly I found it was my legs fatiguing faster than my lungs.

And I get unbearably itchy when I heat up, makes me wanna kill cunts.

But it's been over a month since I've been getting 3x daily cardio.
#singlelife
And I find myself getting out of breath changing my shirt.
So here we are.

I'll aim to stay consistent at 1 day of dedicated cardio.
And increase the volume & intensity as I go.

Outside of the session it's been a decent morning.

Slept way too early yesterday like 1600 ish.
Woke up at about 2300.
Cooked some chicken.
Injected myself.
Actually went back to sleep until 0400.
Took it easy for a bit.
Had oats and coffee about 0500.
And it was actually there and then I decided I was gonna do cardio today.
Got in here by 0700.

It's a good sign things are moving in the right direction.
There is no way on gods green earth you'd have got me in here to do cardio last weekend or any weekend before that for at least the last 6 months.

There's a major shift happening here, and it's bigger than just sleep.

You should just do bedroom cardio. Lots more fun and you save gas money. I swear I burn more cals in bed than at the gym lately.

 

[Eddie Haskell]

End of week 6 bro but thank you.

And they're all more headaches than they're worth.
She's the reason the last 6 months were rubbish.

I'm better without distractions.

ladies can be hard for sure

 

[ballin2504]

Great start to the log

 

[abz.dwbro]

Week 06: Sunday | Rest.

---

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

Pre: (LG) [AM]
- Alpha Psycho 0.5mL

---

Just logging the pins for my own benefit really.

Yesterday's log was wrong, should have been LG.
RG was Friday.

Which makes tonight RQ.

Actually missed last night's pin.
Made it up this morning.

Added psycho to main pin.
This means Monday menace pwo is still LD as yesterday was RP.

Took a Modafinil after gym yesterday.
About 1000-1030.

This is too late.
I really want to avoid having to take them if I can.

But if I feel like I have to, I think about 0600-0800 is as late as I should pull the trigger.

Really wanted to sleep about 1800-2200 last night but was still a bit wired.

Eventually slept somewhere around 2300-0000.
And slept through to about 0600.

So not a terrible result in the end.
But yeah could have gone either way.

Updating food this week.
Upload later.

 

[Npcclassicphysique champ]

Week 06: Sunday | Rest.

---

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

Pre: (LG) [AM]
- Alpha Psycho 0.5mL

---

Just logging the pins for my own benefit really.

Yesterday's log was wrong, should have been LG.
RG was Friday.

Which makes tonight RQ.

Actually missed last night's pin.
Made it up this morning.

Added psycho to main pin.
This means Monday menace pwo is still LD as yesterday was RP.

Took a Modafinil after gym yesterday.
About 1000-1030.

This is too late.
I really want to avoid having to take them if I can.

But if I feel like I have to, I think about 0600-0800 is as late as I should pull the trigger.

Really wanted to sleep about 1800-2200 last night but was still a bit wired.

Eventually slept somewhere around 2300-0000.
And slept through to about 0600.

So not a terrible result in the end.
But yeah could have gone either way.

Updating food this week.
Upload later.

@abz.dwbro good rest day, and we all love following your log from the EVO family

good sleep, so you feeling better I bet

 

[abz.dwbro]

Week 07: Monday | Legs (A)

Weight: 103.4kg [+0.5kg]

Time in: 1015
Time out: 1150

---

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

Pre: (LD) [60min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

BARBELL RDL:
4 x 8-10 [2011]
- 60kg x 12 [/]
- 100kg x 10 [/]
- 120kg x 6 [/] *
- 120kg x 6 [-2R] **

* bandaged finger, grip slipping from R1 might strap up.
* straps did fuck all.

WATSON'S PENDULUM SQUAT:
4 x 8-10 [3111]
- 0kg x 12 [/]
-10kg x 12[/]
- 20kg x 9 [+1R]
- 20kg x 8 [/]

TECHNOGYM PURE 45 LEG PRESS:
4 x 8-10 [4111]
- 100kg x 12 [/]
- 200kg x 12 [+2R]
- 300kg x 4 [-4R] *
- 200kg x 12 [-150kg] [+4R]

* really don't feel good, backing it off.

TECHNOGYM PURE 45 CALF EXTENSION:
4 x 8-10 [3111]
- 200kg x 15 [+3R]
- 250 x 10 [/]
- 250 x 10 [/]
- 250 x 10 [/]

---

Notes:

The notes I just cleared.
From the last time I filled this days log.
I was struggling to find sleep.

Last night I slept naturally at about 2200.
Woke up naturally about 0330.
Decided to get a few extra hours instead of getting up at dawn.
Got up properly had a breakfast about 0600.

How quickly and how dramatically things can change.

Almost didn't come in this morning though.
Felt a little off after breakfast.
Had a few headaches over the weekend.
Might be affecting my state of mind.

Deadlifts weren't entirely pleasant.
But I'm glad I talked myself into not taking the day off.

Got through the pendulum ok.

But really have to push myself on this leg press.
Definitely not feeling 100%
Considered calling it a day a few times already.

Session took way longer than it should have.
Something isn't right today.

Happy I trained.
But really wasn't a great session.
Happier to be finished.

Home to cook.

 

[Dirt]

Week 07: Monday | Legs (A)

Weight: 103.4kg [+0.5kg]

Time in: 1015
Time out: 1150

---

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

Pre: (LD) [60min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

BARBELL RDL:
4 x 8-10 [2011]
- 60kg x 12 [/]
- 100kg x 10 [/]
- 120kg x 6 [/] *
- 120kg x 6 [-2R] **

* bandaged finger, grip slipping from R1 might strap up.
* straps did fuck all.

WATSON'S PENDULUM SQUAT:
4 x 8-10 [3111]
- 0kg x 12 [/]
-10kg x 12[/]
- 20kg x 9 [+1R]
- 20kg x 8 [/]

TECHNOGYM PURE 45 LEG PRESS:
4 x 8-10 [4111]
- 100kg x 12 [/]
- 200kg x 12 [+2R]
- 300kg x 4 [-4R] *
- 200kg x 12 [-150kg] [+4R]

* really don't feel good, backing it off.

TECHNOGYM PURE 45 CALF EXTENSION:
4 x 8-10 [3111]
- 200kg x 15 [+3R]
- 250 x 10 [/]
- 250 x 10 [/]
- 250 x 10 [/]

---

Notes:

The notes I just cleared.
From the last time I filled this days log.
I was struggling to find sleep.

Last night I slept naturally at about 2200.
Woke up naturally about 0330.
Decided to get a few extra hours instead of getting up at dawn.
Got up properly had a breakfast about 0600.

How quickly and how dramatically things can change.

Almost didn't come in this morning though.
Felt a little off after breakfast.
Had a few headaches over the weekend.
Might be affecting my state of mind.

Deadlifts weren't entirely pleasant.
But I'm glad I talked myself into not taking the day off.

Got through the pendulum ok.

But really have to push myself on this leg press.
Definitely not feeling 100%
Considered calling it a day a few times already.

Session took way longer than it should have.
Something isn't right today.

Happy I trained.
But really wasn't a great session.
Happier to be finished.

Home to cook.

Love pendulum squats ,
Was it a mental thing or physical the way you didn’t feel right?
I get those days …….where I just feel like my mind is distracted . Better doing something than nothing though

 

[abz.dwbro]

Was it a mental thing or physical the way you didn’t feel right?

Both.

Broke my back molar Friday.

Got a dentist appointment tomorrow.

Meantime I been leaving a nicotine gum back there covering the tooth coz it's sharp as fuck and if it's uncovered I cut my tongue on it every 10 seconds.

Pretty sure it's just a little bit too much nicotine making me feel a bit off.

When I'm off physically my mental follows.

Better doing something than nothing though

This was the logic.

 

[Dirt]

Both.

Broke my back molar Friday.

Got a dentist appointment tomorrow.

Meantime I been leaving a nicotine gum back there covering the tooth coz it's sharp as fuck and if it's uncovered I cut my tongue on it every 10 seconds.

Pretty sure it's just a little bit too much nicotine making me feel a bit off.

When I'm off physically my mental follows.



This was the logic.

You trying to quit smoking ?
It’s easy bro . I quit heaps of times.
Nah , took me many attempts but one day o just didn’t want to smoke no more . Been a few years now .
Those molars give hectic headaches . Be glad you can even get a workout in

 

[Npcclassicphysique champ]

Week 07: Monday | Legs (A)

Weight: 103.4kg [+0.5kg]

Time in: 1015
Time out: 1150

---

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

Pre: (LD) [60min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

BARBELL RDL:
4 x 8-10 [2011]
- 60kg x 12 [/]
- 100kg x 10 [/]
- 120kg x 6 [/] *
- 120kg x 6 [-2R] **

* bandaged finger, grip slipping from R1 might strap up.
* straps did fuck all.

WATSON'S PENDULUM SQUAT:
4 x 8-10 [3111]
- 0kg x 12 [/]
-10kg x 12[/]
- 20kg x 9 [+1R]
- 20kg x 8 [/]

TECHNOGYM PURE 45 LEG PRESS:
4 x 8-10 [4111]
- 100kg x 12 [/]
- 200kg x 12 [+2R]
- 300kg x 4 [-4R] *
- 200kg x 12 [-150kg] [+4R]

* really don't feel good, backing it off.

TECHNOGYM PURE 45 CALF EXTENSION:
4 x 8-10 [3111]
- 200kg x 15 [+3R]
- 250 x 10 [/]
- 250 x 10 [/]
- 250 x 10 [/]

---

Notes:

The notes I just cleared.
From the last time I filled this days log.
I was struggling to find sleep.

Last night I slept naturally at about 2200.
Woke up naturally about 0330.
Decided to get a few extra hours instead of getting up at dawn.
Got up properly had a breakfast about 0600.

How quickly and how dramatically things can change.

Almost didn't come in this morning though.
Felt a little off after breakfast.
Had a few headaches over the weekend.
Might be affecting my state of mind.

Deadlifts weren't entirely pleasant.
But I'm glad I talked myself into not taking the day off.

Got through the pendulum ok.

But really have to push myself on this leg press.
Definitely not feeling 100%
Considered calling it a day a few times already.

Session took way longer than it should have.
Something isn't right today.

Happy I trained.
But really wasn't a great session.
Happier to be finished.

Home to cook.

good leg day but deadlifts you pushed it perfect @abz.dwbro

Both.

Broke my back molar Friday.

Got a dentist appointment tomorrow.

Meantime I been leaving a nicotine gum back there covering the tooth coz it's sharp as fuck and if it's uncovered I cut my tongue on it every 10 seconds.

Pretty sure it's just a little bit too much nicotine making me feel a bit off.

When I'm off physically my mental follows.



This was the logic.

damn i hate dentist time, wastes my eating time haha

nicotine gum? i hit that daily for energy with cardazol and cardarine full on cardio for me

 

[stevesmi]

Excellent job on this training

 

[Kurobigg]

Week 4: Arm Pump

View attachment 52995

Uuuuuuuunit

 

[Mobster]

Might need to switch an exercise until that finger heals

 

[BigCheese2000]

Week 07: Monday | Legs (A)

Weight: 103.4kg [+0.5kg]

Time in: 1015
Time out: 1150

---

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

Pre: (LD) [60min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

BARBELL RDL:
4 x 8-10 [2011]
- 60kg x 12 [/]
- 100kg x 10 [/]
- 120kg x 6 [/] *
- 120kg x 6 [-2R] **

* bandaged finger, grip slipping from R1 might strap up.
* straps did fuck all.

WATSON'S PENDULUM SQUAT:
4 x 8-10 [3111]
- 0kg x 12 [/]
-10kg x 12[/]
- 20kg x 9 [+1R]
- 20kg x 8 [/]

TECHNOGYM PURE 45 LEG PRESS:
4 x 8-10 [4111]
- 100kg x 12 [/]
- 200kg x 12 [+2R]
- 300kg x 4 [-4R] *
- 200kg x 12 [-150kg] [+4R]

* really don't feel good, backing it off.

TECHNOGYM PURE 45 CALF EXTENSION:
4 x 8-10 [3111]
- 200kg x 15 [+3R]
- 250 x 10 [/]
- 250 x 10 [/]
- 250 x 10 [/]

---

Notes:

The notes I just cleared.
From the last time I filled this days log.
I was struggling to find sleep.

Last night I slept naturally at about 2200.
Woke up naturally about 0330.
Decided to get a few extra hours instead of getting up at dawn.
Got up properly had a breakfast about 0600.

How quickly and how dramatically things can change.

Almost didn't come in this morning though.
Felt a little off after breakfast.
Had a few headaches over the weekend.
Might be affecting my state of mind.

Deadlifts weren't entirely pleasant.
But I'm glad I talked myself into not taking the day off.

Got through the pendulum ok.

But really have to push myself on this leg press.
Definitely not feeling 100%
Considered calling it a day a few times already.

Session took way longer than it should have.
Something isn't right today.

Happy I trained.
But really wasn't a great session.
Happier to be finished.

Home to cook.

have all this kit in my gym as well, that Watson is absolutely punishing bro insanely heavy pendulum compared to what I’ve used! Not a big fan of the techno stuff but the 45 degree press is bang on! Feels really good lower back wise for me

 

[abz.dwbro]

Week 07: Tuesday | Push (B)

Time in: 0835
Time out: 0940

---

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

Pre: (RD) [50min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

INCLINE BENCH DUMBBELL OH PRESS:
3 x 12-15 [2010]
- 20kg x 15 [/]
- 30kg x 13 [/]
- 40kg x 9 [/] *

* aggravated LHS extensors kicking the weight up.

HAMMER STRENGTH INCLINE PRESS:
3 x 12-15 [2010]
- 20kg ES x 15 [/]
- 30kg ES x 15 [/]
- 40kg ES x 10 [-2R] *

* rushing, didn't rest long enough.

DB FRONT RAISE:
3 x 12-15 [2010]
- 10kg x 15 [/]
- 12.5kg x 15 [/]
- 15kg x 13 [+1R]

DUMBELL CHEST PULLOVER:
3 x 12-15 [2011]
- 30kg x 15
- 40kg x 15
- 50kg x 15

BODYWEIGHT TRICEP DIP:
3 x 12-15 [3111]
- BW x 12 [/]
- BW x 11 [+1R]
- BW x 10 [+2R]

HLR / INCLINE SITUP SUPERSET:
3 x 8-15 [2010]
- BW x 12,12 [/,-2R] *
- BW x 10,10 [/,-5R] *
- BW x 8,8 [/,-4R] *

* increased the angle of the decline bench to increase difficulty.

---

Notes:

Decent session. Kinda rushing today.

Going straight to dentist appointment after gym.

Woke up 0300 after crashing about 2000-2100.

Had breakfast with the intention of going to train at dawn.
Fell asleep got up 0700 and got moving.

Hopefully once this tooth is dealt with I'm feeling 100% again.

Still, better than it was a couple of weeks ago.
Just haven't got the same get up and go I've had over the last week.

Forgot to submit this yesterday.
Today's training log coming later.

 

[abz.dwbro]

good leg day but deadlifts you pushed it perfect @abz.dwbro

Excellent job on this training

Uuuuuuuunit

Thanks gents.

Might need to switch an exercise until that finger heals

It's just a cut across the tip, but I keep opening it up so I covered it, really awkward spot to cover, and yeah got in the way of wrapping my finger around the bar.

It'll be healed before next deadlift day.

that Watson is absolutely punishing bro insanely heavy pendulum compared to what I’ve used!

I've never been so humbled by 20kg bro.
Even the empty pendulum on warm up is taxing if you focus on TUT.

 

[Masonic Bodybuilder]

Good job getting the session done. I bet you were off due to that gum. That would make a lot of sense.

 

[LevButlerov]

Week 07: Tuesday | Push (B)

Time in: 0835
Time out: 0940

---

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

Pre: (RD) [50min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

INCLINE BENCH DUMBBELL OH PRESS:
3 x 12-15 [2010]
- 20kg x 15 [/]
- 30kg x 13 [/]
- 40kg x 9 [/] *

* aggravated LHS extensors kicking the weight up.

HAMMER STRENGTH INCLINE PRESS:
3 x 12-15 [2010]
- 20kg ES x 15 [/]
- 30kg ES x 15 [/]
- 40kg ES x 10 [-2R] *

* rushing, didn't rest long enough.

DB FRONT RAISE:
3 x 12-15 [2010]
- 10kg x 15 [/]
- 12.5kg x 15 [/]
- 15kg x 13 [+1R]

DUMBELL CHEST PULLOVER:
3 x 12-15 [2011]
- 30kg x 15
- 40kg x 15
- 50kg x 15

BODYWEIGHT TRICEP DIP:
3 x 12-15 [3111]
- BW x 12 [/]
- BW x 11 [+1R]
- BW x 10 [+2R]

HLR / INCLINE SITUP SUPERSET:
3 x 8-15 [2010]
- BW x 12,12 [/,-2R] *
- BW x 10,10 [/,-5R] *
- BW x 8,8 [/,-4R] *

* increased the angle of the decline bench to increase difficulty.

---

Notes:

Decent session. Kinda rushing today.

Going straight to dentist appointment after gym.

Woke up 0300 after crashing about 2000-2100.

Had breakfast with the intention of going to train at dawn.
Fell asleep got up 0700 and got moving.

Hopefully once this tooth is dealt with I'm feeling 100% again.

Still, better than it was a couple of weeks ago.
Just haven't got the same get up and go I've had over the last week.

Forgot to submit this yesterday.
Today's training log coming later.

@abz.dwbro rushed but you pushed it hard very impressive high 15 rep ranges

 

[JasonPriest]

that's okay that's why we're doing this log to work on your weak points

 

[BodyMonster34]

bro keep up with the food looking really good

 

[Quadsweep]

chicken teriyaki looks fantastic nice one

 

[Austin316]

Asian style salad with chicken you won't be it

 

[sambee38]

thanks for a posting the gear porn looks really good

 

[BookerTNY]

excellent update going into the weekend keep it up

 

[Arabian]

yeah sometimes the dryer can do funny things to your clothes

 

[Zyglamail]

another excellent work out man you're putting in the time I like it

 

[Shrine]

you're definitely moving in the right direction keep it up

 

[caligirl85]

very nice dedication with these workouts

 

[zedhed]

looking forward to the next update this is turning into one of my favorite logs

 

[abz.dwbro]

Week 07: Wednesday | Pull (B)

Time in: 1535
Time out: 1650

---

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

Pre: (LP) [50min Preworkout]
- Alpha Menace 0.5mL

---

* 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 15 [+2R]
- 180lb x 13 [+1R]

MIKES CLOSE GRIP CABLE ROW:
3 x 12-15 [3111]
- 140lb x 12 [+20lb] [/]
- 160lb x 12 [+20lb] [/]
- 180lb x 12 [+20lb] [/]

HAMMER STRENGTH GROUND SQUAT MACHINE SHRUG:
3 x 12-15 [2111]
- 40kg x 15 [/]
- 60kg x 15 [/]
- 80kg x 13 [+1R] [/]

LF PIN LOADED REVERSE FLY:
3 x 12-15 [2011]
- 145lb x 15 [+15lb] [+3R]
- 160lb x 15 [+30lb] [/]
- 175lb x 15 [+30lb] [+2R]

INCLINE BENCH DUMBBELL CURL:
3 x 12-15 [2010]
- 10kg x 15 [/]
- 12.5kg x 15 [/]
- 15kg x 13 [+1R]

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

---

Notes:

Nearly didn't train today.

I think the last couple of days with the tooth and the not feeling 100% and letting myself take it easy just got me a little lazy.

Good sleep last night.
Probably fell asleep around 2000-2100.
Waking up to piss every so often, usual.
Woke up properly around 0500.
Made coffee and breakfast and intended to train at dawn.
But again yeah just let myself get comfortable and take it easy.

Had a few meals by lunch.
Digested and forced myself into the gym mid afternoon.

Decent session. Despite not really feeling it.

But I'm thinking these B days might need 4 sets instead of just 3.

I'm not pushing to failure on a lot of movements despite the protocol being 1 set to failure.

This is because I'm more conscious of what I'm feeling in my joints, and if my target muscle wants to go but my joint is telling me to stop, I stop.

So I'm not really cooking myself.
Could probably use a little extra volume.

Skin is flaring up a little.
No changes I can think of as the cause.
I honestly think I just have a monthly cycle like a woman.

Legs tomorrow.
Dawn session.
It's on.

 

[Dirt]

Week 07: Wednesday | Pull (B)

Time in: 1535
Time out: 1650

---

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

Pre: (LP) [50min Preworkout]
- Alpha Menace 0.5mL

---

* 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 15 [+2R]
- 180lb x 13 [+1R]

MIKES CLOSE GRIP CABLE ROW:
3 x 12-15 [3111]
- 140lb x 12 [+20lb] [/]
- 160lb x 12 [+20lb] [/]
- 180lb x 12 [+20lb] [/]

HAMMER STRENGTH GROUND SQUAT MACHINE SHRUG:
3 x 12-15 [2111]
- 40kg x 15 [/]
- 60kg x 15 [/]
- 80kg x 13 [+1R] [/]

LF PIN LOADED REVERSE FLY:
3 x 12-15 [2011]
- 145lb x 15 [+15lb] [+3R]
- 160lb x 15 [+30lb] [/]
- 175lb x 15 [+30lb] [+2R]

INCLINE BENCH DUMBBELL CURL:
3 x 12-15 [2010]
- 10kg x 15 [/]
- 12.5kg x 15 [/]
- 15kg x 13 [+1R]

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

---

Notes:

Nearly didn't train today.

I think the last couple of days with the tooth and the not feeling 100% and letting myself take it easy just got me a little lazy.

Good sleep last night.
Probably fell asleep around 2000-2100.
Waking up to piss every so often, usual.
Woke up properly around 0500.
Made coffee and breakfast and intended to train at dawn.
But again yeah just let myself get comfortable and take it easy.

Had a few meals by lunch.
Digested and forced myself into the gym mid afternoon.

Decent session. Despite not really feeling it.

But I'm thinking these B days might need 4 sets instead of just 3.

I'm not pushing to failure on a lot of movements despite the protocol being 1 set to failure.

This is because I'm more conscious of what I'm feeling in my joints, and if my target muscle wants to go but my joint is telling me to stop, I stop.

So I'm not really cooking myself.
Could probably use a little extra volume.

Skin is flaring up a little.
No changes I can think of as the cause.
I honestly think I just have a monthly cycle like a woman.

Legs tomorrow.
Dawn session.
It's on.

Hey bro , just a question , do you do any cardio ?

 

[ballin2504]

Great training sessions

 

[abz.dwbro]

Good job getting the session done. I bet you were off due to that gum. That would make a lot of sense.

Cheers bro, yeah absolutely.

@abz.dwbro rushed but you pushed it hard very impressive high 15 rep ranges

that's okay that's why we're doing this log to work on your weak points

bro keep up with the food looking really good

chicken teriyaki looks fantastic nice one

Thanks guys.

Asian style salad with chicken you won't be it

That's my last meal before bed, fat and protein.
Carb dense meals are positioned before and after training.

thanks for a posting the gear porn looks really good

@AlphaLabs is legend.

excellent update going into the weekend keep it up

yeah sometimes the dryer can do funny things to your clothes

another excellent work out man you're putting in the time I like it

you're definitely moving in the right direction keep it up

very nice dedication with these workouts

looking forward to the next update this is turning into one of my favorite logs

Thanks guys.

Hey bro , just a question , do you do any cardio ?

Not typically. But I was averaging 3 hours sex a day so the need wasn't there.
Just added 1 day of dedicated cardio.
I wanna keep 1 day of full rest.

Great training sessions

 

[RoySimpson]

Week 07: Tuesday | Push (B)

Time in: 0835
Time out: 0940

---

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

Pre: (RD) [50min Preworkout]
- Alpha Menace 0.5mL

---

* Indicates joint failure / niggle
# indicates true muscle failure

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

---

INCLINE BENCH DUMBBELL OH PRESS:
3 x 12-15 [2010]
- 20kg x 15 [/]
- 30kg x 13 [/]
- 40kg x 9 [/] *

* aggravated LHS extensors kicking the weight up.

HAMMER STRENGTH INCLINE PRESS:
3 x 12-15 [2010]
- 20kg ES x 15 [/]
- 30kg ES x 15 [/]
- 40kg ES x 10 [-2R] *

* rushing, didn't rest long enough.

DB FRONT RAISE:
3 x 12-15 [2010]
- 10kg x 15 [/]
- 12.5kg x 15 [/]
- 15kg x 13 [+1R]

DUMBELL CHEST PULLOVER:
3 x 12-15 [2011]
- 30kg x 15
- 40kg x 15
- 50kg x 15

BODYWEIGHT TRICEP DIP:
3 x 12-15 [3111]
- BW x 12 [/]
- BW x 11 [+1R]
- BW x 10 [+2R]

HLR / INCLINE SITUP SUPERSET:
3 x 8-15 [2010]
- BW x 12,12 [/,-2R] *
- BW x 10,10 [/,-5R] *
- BW x 8,8 [/,-4R] *

* increased the angle of the decline bench to increase difficulty.

---

Notes:

Decent session. Kinda rushing today.

Going straight to dentist appointment after gym.

Woke up 0300 after crashing about 2000-2100.

Had breakfast with the intention of going to train at dawn.
Fell asleep got up 0700 and got moving.

Hopefully once this tooth is dealt with I'm feeling 100% again.

Still, better than it was a couple of weeks ago.
Just haven't got the same get up and go I've had over the last week.

Forgot to submit this yesterday.
Today's training log coming later.

Not a bad idea letting your body heal before pushing too hard or risking any kind of infection.