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Is that with or without Cialis onboard? LOL.
Trying to get that Rockstar pump photo lol
Haven't gave yall a pic in a while, took this last night after eating, abs are getting more visible. I usually have shoulder and arm vains popin like crazy when i have a pump.
progress is comin bro
Looking strong brother man
Friday August 11
208.6 bw
8:00
Fasted cardio and light chest to start the day
Incline bench, cant go heavy due to shoulder, usually do incline on smith machine but it was taken
135x15 155x14 175x10 195x8
Machine fly
120x15 145x13 165x10 160x14
30 minutes fasted cardio
11:15
4 eggs, ratio yogurt with pb
12:30 before donating blood
Orange, walnuts
2:00
7oz chicken, 180g rice
5:30
Brazilian steakhouse
First cheat meal iv had in a while, not gonna include macros for today because there is no way to track everything i ate. But it was a shit ton of meat and i had a bunch of fruit
Blood pressure was 135/76 when i gave blood
208.6 bw
8:00
Fasted cardio and light chest to start the day
Incline bench, cant go heavy due to shoulder, usually do incline on smith machine but it was taken
135x15 155x14 175x10 195x8
Machine fly
120x15 145x13 165x10 160x14
30 minutes fasted cardio
11:15
4 eggs, ratio yogurt with pb
12:30 before donating blood
Orange, walnuts
2:00
7oz chicken, 180g rice
5:30
Brazilian steakhouse
First cheat meal iv had in a while, not gonna include macros for today because there is no way to track everything i ate. But it was a shit ton of meat and i had a bunch of fruit
Blood pressure was 135/76 when i gave blood
Blood pressure is creeping up, make sure you keep and eye in that, if that is resting BP that number goes way higher when training and doing weights just keep and eye on that.
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135 is a bit high for systolic bp, how much n2guard are you taking for this?
and at least tell us about the steakhouse meal bro doesnt have to be nice
7 cap ed on n2gaurd, this bp was taken 2 hours after lifting and intense cardio, 30 minutes after eating and drinking like 3 bottles of water. Not sure if that effects it but ill add it in, my pulse was 65, i also took some cardizole after i ate breakfast so this might also have some effect on bp
And if you dont know how a Brazilian steakhouse works, you dont order food, there is 16 different meats that they keep bringing out to you, you can sit there all day and they will keep bringing it, so there is literally no way for me to track it. Its like a buffet of fancy meat, but the buffet comes to your table lol. So i had a shit ton of protein and fats from it
That sounds like heaven lol
Saturday August 12
210 bw
8:00
4 eggs, ratio yogurt with pb
10:45 pre workout
Apple pb honey
1:15
8oz chicken, 200g rice
5:30
8oz chicken, 170g rice
8:00
Seeq whey protein
Totals: 2150 calories, 251g protein, 157g carbs, 71g fats
Was out with friends thats why the protein shake instead of food at 8
Legs
Warm up with leg extention and Hamstring curls
Leg press
295x20 335x20 470x12 520x10 520x11
Hamstring curl
90x20 135x20 160x10 135x15
Leg extention
150x18 170x10 150x15
210 bw
8:00
4 eggs, ratio yogurt with pb
10:45 pre workout
Apple pb honey
1:15
8oz chicken, 200g rice
5:30
8oz chicken, 170g rice
8:00
Seeq whey protein
Totals: 2150 calories, 251g protein, 157g carbs, 71g fats
Was out with friends thats why the protein shake instead of food at 8
Legs
Warm up with leg extention and Hamstring curls
Leg press
295x20 335x20 470x12 520x10 520x11
Hamstring curl
90x20 135x20 160x10 135x15
Leg extention
150x18 170x10 150x15
good you had a shake instead of junk, well done
Sunday August 13
208.2 bw
9:30
4 eggs, ratio yogurt, rice cakes with pb
11:30 pre workout
Apple, watermelon, honey
4:00
12 oz chicken, 240g rice
7:30
Went to a Mexican restaurant with some friends. Got the acp with chicken steak and shrimp with no cheese sauce. So just chicken steak shrimp and rice
Totals are around where they normally are, the Mexican restaurant didn't have nutrition info so dont know how to track it, it wasn't a big meal tho, around 2400 calories, 270g protein, 185g carbs, idk about fats but was at 63 before the last meal.
Also my n2slinx came in yesterday and have been taking it before my big meals
Back
Pullups, Bodyweight and weighted
Bwx14, +25x8, +25x7 +25x6 bwx10
Lat pulldowns
170x16 190x12 190x10
Tbar row
115x13 115x15 125x12
Cable row
150x15 170x13 170x15
Biceps
Standing alt db curl
40x10 40x10 40x7
Ez curl bar
60x15 60x14 60x17
Preacher curl
70x15, drop set 70>50>30
Solid workout
208.2 bw
9:30
4 eggs, ratio yogurt, rice cakes with pb
11:30 pre workout
Apple, watermelon, honey
4:00
12 oz chicken, 240g rice
7:30
Went to a Mexican restaurant with some friends. Got the acp with chicken steak and shrimp with no cheese sauce. So just chicken steak shrimp and rice
Totals are around where they normally are, the Mexican restaurant didn't have nutrition info so dont know how to track it, it wasn't a big meal tho, around 2400 calories, 270g protein, 185g carbs, idk about fats but was at 63 before the last meal.
Also my n2slinx came in yesterday and have been taking it before my big meals
Back
Pullups, Bodyweight and weighted
Bwx14, +25x8, +25x7 +25x6 bwx10
Lat pulldowns
170x16 190x12 190x10
Tbar row
115x13 115x15 125x12
Cable row
150x15 170x13 170x15
Biceps
Standing alt db curl
40x10 40x10 40x7
Ez curl bar
60x15 60x14 60x17
Preacher curl
70x15, drop set 70>50>30
Solid workout
Ya we went to chick-fil-a and i was like, i cant eat that shit, so protein shake it was
impressive update man
simple but effective. no veggies though?
bro yo love chicken huh
No Omega3?
I supplement with 6000 mg daily, 3 in the morning and 3 at night, eggs have some in them, and i try to eat tuna 2 times a week, i would like to experiment with some other fish tho
APPROVED LOG
awesome update
pounds or kilos?
In America most measure using burgers and hotdogs
Diet still looking really good. Fish is definitely a good choice but as Steve has spoken about many times, it is essential to avoid farm raised fish. If you are able to catch your own, even better!
Farmed salmon is poison. You couldn’t pay me to eat it.
Diet is looking good
Doing very well
Monday August 14
209.4 bw
5:30
4 eggs, ratio yogurt with pb
8:50
Apple, walnuts
11:45
8 oz chicken, 180g rice
4:45
8oz chicken, 180g rice
9:00
2x chicken burrito with carb balanced tortilla, a bunch of watermelon
Totals:2250 calories, 264g protein, 163g carbs, 80g fats
Had a long day at work and wasn't feeling it, so just 30 minutes of cardio on the stairmaster today
209.4 bw
5:30
4 eggs, ratio yogurt with pb
8:50
Apple, walnuts
11:45
8 oz chicken, 180g rice
4:45
8oz chicken, 180g rice
9:00
2x chicken burrito with carb balanced tortilla, a bunch of watermelon
Totals:2250 calories, 264g protein, 163g carbs, 80g fats
Had a long day at work and wasn't feeling it, so just 30 minutes of cardio on the stairmaster today
Tuesday August 15
212.2 bw
5:45
4 eggs, ratio yogurt
9:00
Walnuts
11:45
8oz chicken, 180g rice
4:45
8 oz chicken, 180g rice
6:45
Apple
8:15
2 Rice cake with pb, quest bar, protein shake
I know that last meal isnt ideal, was tired from work and just wanted to take a shower and go to bed so just grabbed something quick, better then fast food like most people probably would have got.
Totals: 2400 calories, 260g protein, 182g carbs, 91g fats
Chest
Flat bench
225x8 315x2 275x5 255x5 225x8
Incline smith
185x14 205x10
Machine fly
100x20 140x15 150x11 120x9
Triceps
Rope ext
80x14 70x14 70x12
Vbar pushdown
140x15 160x12 160x10
212.2 bw
5:45
4 eggs, ratio yogurt
9:00
Walnuts
11:45
8oz chicken, 180g rice
4:45
8 oz chicken, 180g rice
6:45
Apple
8:15
2 Rice cake with pb, quest bar, protein shake
I know that last meal isnt ideal, was tired from work and just wanted to take a shower and go to bed so just grabbed something quick, better then fast food like most people probably would have got.
Totals: 2400 calories, 260g protein, 182g carbs, 91g fats
Chest
Flat bench
225x8 315x2 275x5 255x5 225x8
Incline smith
185x14 205x10
Machine fly
100x20 140x15 150x11 120x9
Triceps
Rope ext
80x14 70x14 70x12
Vbar pushdown
140x15 160x12 160x10
protein shake and a protein bar is ideal and much better than junk
replace the bar with fruit
Not ideal but deffo better than junk
nice work on food bro. I would add few sets to the chest and would add atleast 4 more sets to the tris. I try and hit 15-20 sets on major muscles chest back legs then on tris and bis shoulders 12-16 set range. your reps look good add a few drop sets in there too
On days that i work ( Monday-Thursday) i have very limited time in the gym, gym closes at 8 and i don't get off work till 6:30, so by the time i get there and do my warm up/ stretch, it only leaves me with right at an hour to work out, thats why triceps got cut short, i have been working on decreasing rest time in between sets but most my sets i go pretty hard on so don't want to decrease rest time to much.
On Friday- Sunday i usually have more volume cause i have unlimited time it the gym, but i will definitely work on adding more sets in. Thanks bro
you should get an intra meal into your training btw like drink a protein shake as you train +20grams of whey
I usually do the liquid iv electrolyte packs mid workout, 45 cal. 11 grams of carbs. Gives me a nice little boost mid workout
Wednesday August 16
210.2 bw
5:30
4 eggs ratio yogurt with pb
8:30
Walnuts
12:00
8oz chicken, 180g rice
4:30
8 oz chicken, 180g rice
8:30
8 oz chicken, 9 oz baked potato, orange, Hey look something other than rice lol
Totals: 2300 calories, 279g protein, 173g carbs, 79g fats
Back
Pullups
14, 10, 8
Seated row
140x16 170x15 200x10
Lat pulldown
170x12 170x11 170x10 150x15
Cable row close grip
140x20 150x16 170x12
Face pulls
120x20 140x20
210.2 bw
5:30
4 eggs ratio yogurt with pb
8:30
Walnuts
12:00
8oz chicken, 180g rice
4:30
8 oz chicken, 180g rice
8:30
8 oz chicken, 9 oz baked potato, orange, Hey look something other than rice lol
Totals: 2300 calories, 279g protein, 173g carbs, 79g fats
Back
Pullups
14, 10, 8
Seated row
140x16 170x15 200x10
Lat pulldown
170x12 170x11 170x10 150x15
Cable row close grip
140x20 150x16 170x12
Face pulls
120x20 140x20
Got a great log going
Little rant for today.
Last night someone seen me weighing out my Walnuts and told me that i was taking this "working out stuff" to far and told me i was crazy, i wanted to say and thats why your a fat unhealthy fuck that has to go to the er twice a month. I find it crazy that you can eat pizza and donuts everyday and no one will question you, but the second you cut out processed food and start weighing your shit out, people judge the fuck out of you and act like your doing something wrong.
Or what really pisses me off is when people turn in to doctors and tell you what you need to be doing. I had a guy ask me the other day how i got so big and gained all my muscle. He asked about my diet and when i said that i eat eggs everyday, he freaked out and said "naaaa bro you cant do that, eggs are sooo bad for you, you need to stop eating eggs!". Guys, this mf told me this, while he was drinking a mtn dew, smoking a cigarette, and eating a fucking iced honeybun. Like bro, STFU. It took everything i had not to get up and smack the fuck out of this guy. If you cant even do 5 pushups, or run a mile with out acting like your gonna die then dont try to give me advice, hell most people cant even walk up a flight of steps with out getting winded, but then want to judge me for weighing out my food on a scale, shit is crazy, people are brainwashed into thinking that eating fast food everyday is the "cool" thing to do. I understand why people get unmotivated and stop working out or eating right. It because everyone judge you about it. But i love it. The hate is what drives me. That shit makes me want to go harder to show these people how dumb they are. Thats my rant for today lol
Last night someone seen me weighing out my Walnuts and told me that i was taking this "working out stuff" to far and told me i was crazy, i wanted to say and thats why your a fat unhealthy fuck that has to go to the er twice a month. I find it crazy that you can eat pizza and donuts everyday and no one will question you, but the second you cut out processed food and start weighing your shit out, people judge the fuck out of you and act like your doing something wrong.
Or what really pisses me off is when people turn in to doctors and tell you what you need to be doing. I had a guy ask me the other day how i got so big and gained all my muscle. He asked about my diet and when i said that i eat eggs everyday, he freaked out and said "naaaa bro you cant do that, eggs are sooo bad for you, you need to stop eating eggs!". Guys, this mf told me this, while he was drinking a mtn dew, smoking a cigarette, and eating a fucking iced honeybun. Like bro, STFU. It took everything i had not to get up and smack the fuck out of this guy. If you cant even do 5 pushups, or run a mile with out acting like your gonna die then dont try to give me advice, hell most people cant even walk up a flight of steps with out getting winded, but then want to judge me for weighing out my food on a scale, shit is crazy, people are brainwashed into thinking that eating fast food everyday is the "cool" thing to do. I understand why people get unmotivated and stop working out or eating right. It because everyone judge you about it. But i love it. The hate is what drives me. That shit makes me want to go harder to show these people how dumb they are. Thats my rant for today lol
I feel you brother. I skip 99% of the stuff people bring to work, deny extra servings, ask just to taste. When I'm cutting, people are like but you're already lean. So what ? IT'S A WEIGHT CLASS IT'S NOT A LEANNESS DIVISION FFS.
Or the childfree stuff. OH YOU TRAVEL SO MUCH. It must be expensive? And eating healthy is expensive too ? And the tattoos ? Well, I decided I didn't want kids, or a leased car above my means, or a McMansion to feel trapt in. I don't need to show off, my achievements speak for themselves.
People be complaining about the cost of healthy food while driving a useless new pickup truck and all the latest gadgets and sipping on Johnny Walker blue
Smh
Oh, it kills me when people tell me the reason they can't eat healthy is because its just soooo expensive, so you can spend $250 a week on weed so you can get high? And only god knows how much money on vapes and beer, but can't spare 6 bucks for a bag of apples? Or $10 on a couple pounds of raw chicken breast. But that $8 bag of fried processed chicken nuggets is ok, lol people are funny
For sure lots of complaining and little results, I agree with you on this. I always make my food weeks in advance.
- - - Updated - - -
100% I hear that all the time from clients. Latest, a local in Montana tells me during 1st session 'I bulk with Mcdonalds only since its cheaper'; I'm like wtf, so we go through the cost and it's about 10% difference than just buying steak and burgers and some rice and premaking meals, he was just being lazy.
Thursday August 17
211 bw
5:45
4 eggs, ratio yogurt
8:15
30g walnuts
11:15
8oz chicken. 180g rice
4:15
8oz chicken. 180g rice
8:45
Orange, 2x chicken burrito carb balanced tortilla
Totals:2200 calories, 267g protein, 135g carbs, 80g fats
Arms
Alt db curl
40x15 45x10 50x7 45x12
Ez curl bar close
70x18 80x14 90x10
Hammer curl rope
110x20 130x15 140x14
Triceps ext rope
70x25 90x17 100x13 110x10
Single arm ext
35x8 35x10 35x8
Pushdowns vbar
140x15 160x13 170x11
211 bw
5:45
4 eggs, ratio yogurt
8:15
30g walnuts
11:15
8oz chicken. 180g rice
4:15
8oz chicken. 180g rice
8:45
Orange, 2x chicken burrito carb balanced tortilla
Totals:2200 calories, 267g protein, 135g carbs, 80g fats
Arms
Alt db curl
40x15 45x10 50x7 45x12
Ez curl bar close
70x18 80x14 90x10
Hammer curl rope
110x20 130x15 140x14
Triceps ext rope
70x25 90x17 100x13 110x10
Single arm ext
35x8 35x10 35x8
Pushdowns vbar
140x15 160x13 170x11
Got a pic for yall. This was taken yesterday during back day. This was like 4 or 5 sets in, so i wouldn't call it a pump, but i had some blood flowing in the biceps. You can see my vascularity decent the pic. that's why im posting it
people prioritize the wrong things thanks to marketing i believe
- - - Updated - - -
100% marketing
you never see healthy food marketed on tv, its all junk food. every other commercial during sports is junk food.
Citing JTG too... don't get me started. I was forever pointing out to people that wanted to save money that they were on the net on a phone asking about saving money. So drop the internet and switch to a use PAYG phone not an IPhone etc.
Eating clean is CHEAP AS FUCK. I just yesterday bought a whole case of tinned sockeye salmon. 35g+ of protein a tin on offer for about £1 a tin at Lidls with a use by of July of 2024. Rice is cheap. Pasta is cheap and so on
if i had your shoulders i'd die happy brother
I used to buy cases of sockeye salmon for $1 per can. Grew up on the fishing industry. Wish I could get it for under $3 per can now.
People are just use to eating junk and out so much they are to lazy to prepare their own meals
Got a pic for yall. This was taken yesterday during back day. This was like 4 or 5 sets in, so i wouldn't call it a pump, but i had some blood flowing in the biceps. You can see my vascularity decent the pic. that's why im posting it
looks good man. proud of you
I spent half the year in Miami and fishing boats dock usually around 11am from their morning fishing and i can grab fresh snapper and grouper
you are looking amazing yourself
bro fuck that. if i get fish i gonna catch it fresh. not out of can hell no
It was a proper deal. They had a pallet load
Looking thick brother
We have a fella that delivers meat across the three valleys
Monday August 21
5:30
4 eggs, ratio yogurt
8:30
Apple
11:30
8 oz chicken, 160g rice
2:15
30g walnuts
4:30
8 oz chicken, 160g rice
9:00
Chicken potato burrito carb balanced tortilla
Totals: 2350 calories. 266g protein, 179g carbs, 78g fats
Triceps
Rope extention
70x20 90x14 100x10 100x10
Single arm ext
30x15 35x13 40x10 40x10
Vbar push down
140x20 180x12 200x10
Biceps
Alt db curl
35x12 40x10 45x9 50x8 45x6
Gym closed ran out of time
Took the last couple days off of logging, but diet stayed good and training stayed hard, deadlifted for the 4th time ever on Sunday and did 405 for 4, then 315x13, so that felt good, other than that everything is solid.
5:30
4 eggs, ratio yogurt
8:30
Apple
11:30
8 oz chicken, 160g rice
2:15
30g walnuts
4:30
8 oz chicken, 160g rice
9:00
Chicken potato burrito carb balanced tortilla
Totals: 2350 calories. 266g protein, 179g carbs, 78g fats
Triceps
Rope extention
70x20 90x14 100x10 100x10
Single arm ext
30x15 35x13 40x10 40x10
Vbar push down
140x20 180x12 200x10
Biceps
Alt db curl
35x12 40x10 45x9 50x8 45x6
Gym closed ran out of time
Took the last couple days off of logging, but diet stayed good and training stayed hard, deadlifted for the 4th time ever on Sunday and did 405 for 4, then 315x13, so that felt good, other than that everything is solid.
gym closes at 8 pm, i dont get off of work till 6 30, and i live in the country in a very small town so its the only gym around
@Jtgjtg3428 be careful with the neck situation slow down right now
for reference @Jtgjtg3428 is having neck issues possibly
https://www.evolutionary.org/forums/threads/injury-help.90591/
cool., what country?
Im in North Carolina, about an hour north of charlotte
very nice, asheville is amazing during the fall
APPROVED LOG
bro not bad update
That's a lot on pushdowns - probably a double ratio machine
Nice updates brother
Awesome updates let's go 
Finally got an update for yall, i took the last 2 weeks off and went to a chiropractor, got my xray results yesterday, i have stage 2 spine degeneration, which pretty much means my spine/neck isn't lined up like its supposed to be, which was messing with my nerves and causing the headaches, i have had 2 neck adjustments so far and haven't had any headaches since the first one, so we are heading in the right direction.
Doctor said as long as i am comfortable with it that im good to workout. So i went last night and hit chest, felt good.
He said that what i have can be fixed so i have to go to the chiropractor 2x a week for the next month or 2, then he will xray me again and see if there is progress. So should be all good, just excited to be back in the gym.
Doctor said as long as i am comfortable with it that im good to workout. So i went last night and hit chest, felt good.
He said that what i have can be fixed so i have to go to the chiropractor 2x a week for the next month or 2, then he will xray me again and see if there is progress. So should be all good, just excited to be back in the gym.
@Jtgjtg3428 if you go back to training after the injury you shouldn't do anything that puts pressure on shoulders or neck or upper chest.
Stick to legs, abs and lower body and sitting arms, no overheads. Give your body time at least 2 weeks to get a bit of a recovery.
APPROVED LOG
I had massive issues with mine in 2016 and did a bunch of rehab
here is my view on chiropractors, you can take it or leave it but its my educated opinion based on the science/facts as someone who had major neck and disc issues in my 30's from car accidents and powrlifting
we all agree that chiropractors work with bones and xrays
they do not work with soft tissues and discs via MRI's
this chiropractor sold you a bunch of malarkey convincing you that a few cracks will cure your headaches. maybe in the short term sure, but long term it will not they pull out their skeleton thing and do the whole 'bone not lining up scam'
what you need to do is stop going to these goofy scammer chiropractors who i consider grifting ambulance chasers and fix your spine correctly
1. hot yoga
2. inversion table
3. mobility and stretching DAILY
this is what you need to focus on. cracking your back/neck at a chiropractor can/will make your issues worse over time, not better.. there are plenty of stories of people who have actually had their neck snapped or disc blown out by these idiot phony 'doctors'. it is downright dangerous to put your health in these guys hands. and yes they want you to keep coming back for 'treatments'.. its how they pay their office.. in a future thread i will go over the scam of 'massage therapy' as well.
nerve issues are a common issue in weight training
i have found lifting smart and not heavy has helped me stay good. i have never lifted heavy in my life. just high reps
i have found lifting smart and not heavy has helped me stay good. i have never lifted heavy in my life. just high reps
you should be going to an orthopedic doctor who already works with athletes. not ones that work will old ladies
a lot of chiropractors or homeopaths will make wild claims about working with this or that athlete, its a scam. unless you see it in person then forget it.
bro hope yo get cured
Interesting take on the subject, so far my experience with a chiropractor has been very positive, but i understand that this can be short term, i stretch multiple times a day at work but probably not doing the correct things, so if you could send me an article or recommend certain stretchs and mobility work i should be doing, and i will definitely be looking forward to your massage therapy thread.
@Jtgjtg3428 I go to the chiropractor every week, some guys dont but I do. I do 1 chiropractor session/week and 1 deep tissue massage every 10 days based on my budget I suggest you do the same. And get an infrared lamp and a massage gun too.
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