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Approved Log L1keapunts cycle-prep training log

L1keapunt

V.I.P.
EVO Logger
Hi Everyone,

New to the group, happy to be here. No real goals set out just yet other then been 2 months hitting the gym hard and seeing those awesome gains we all see after a long break. Now I'm very very interested I jumping on something ( to what that is not sure yet)

Abit about me:
34 years of age, been training roughly 16 years. Had 15months off when started a family. Finally back into routine. gym, diet sleep etc.

Experience with anabolics

Prohormone cycles:
Epistane (havoc)
Halodrol + stano

Sarms:
Mk677 +ostarine
Rad140, lgd 4033, mk677

Aas:
Test E standalone

Current stats:
86kg
18% bf (roughly)
184cm
Cals: 3000

Currently doing a 4 day split strength block. Example of this first 2 days

Mon:

Barbell bench -
2/3 warm up sets working
3x 5 workings sets 80%1rm

Strict press -
Same as above

Single arm income DB press -
4x 8 reps each

DB lateral raise -
4x 12 reps

Triceps extension ezbar
5x10 reps

Tuesday: lower body ( anterior dominant)
Barbell squat -
2/3 x warm up sets
3x 5 working sets 80%1rm

Romanian deadlift
4x 6 working sets

Bulgarian split squats
3x 8 reps

SL 45degree leg press
3x8

Seates calf raises
4x15

Lying ghd plate presses
4x 12


Apologies for the long ass thread. Really keen in the next month or so to run a cycle. To what that is yet unsure

Thanks for following and happy lifting
 
Hi Everyone,

New to the group, happy to be here. No real goals set out just yet other then been 2 months hitting the gym hard and seeing those awesome gains we all see after a long break. Now I'm very very interested I jumping on something ( to what that is not sure yet)

Abit about me:
34 years of age, been training roughly 16 years. Had 15months off when started a family. Finally back into routine. gym, diet sleep etc.

Experience with anabolics

Prohormone cycles:
Epistane (havoc)
Halodrol + stano

Sarms:
Mk677 +ostarine
Rad140, lgd 4033, mk677

Aas:
Test E standalone

Current stats:
86kg
18% bf (roughly)
184cm
Cals: 3000

Currently doing a 4 day split strength block. Example of this first 2 days

Mon:

Barbell bench -
2/3 warm up sets working
3x 5 workings sets 80%1rm

Strict press -
Same as above

Single arm income DB press -
4x 8 reps each

DB lateral raise -
4x 12 reps

Triceps extension ezbar
5x10 reps

Tuesday: lower body ( anterior dominant)
Barbell squat -
2/3 x warm up sets
3x 5 working sets 80%1rm

Romanian deadlift
4x 6 working sets

Bulgarian split squats
3x 8 reps

SL 45degree leg press
3x8

Seates calf raises
4x15

Lying ghd plate presses
4x 12


Apologies for the long ass thread. Really keen in the next month or so to run a cycle. To what that is yet unsure

Thanks for following and happy lifting
Welcome!! Glad to have you here.
You may want to have a goal in mind before adding drugs to your routine.
What kind of weights are you moving? What is your daily diet?
Starting the log was a great way to get moving but we need more info about you and your goals.
Here is a link to my log. You can see how I structure it and how other interact with it.
https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
 
Hi Everyone,

New to the group, happy to be here. No real goals set out just yet other then been 2 months hitting the gym hard and seeing those awesome gains we all see after a long break. Now I'm very very interested I jumping on something ( to what that is not sure yet)

Abit about me:
34 years of age, been training roughly 16 years. Had 15months off when started a family. Finally back into routine. gym, diet sleep etc.

Experience with anabolics

Prohormone cycles:
Epistane (havoc)
Halodrol + stano

Sarms:
Mk677 +ostarine
Rad140, lgd 4033, mk677

Aas:
Test E standalone

Current stats:
86kg
18% bf (roughly)
184cm
Cals: 3000

Currently doing a 4 day split strength block. Example of this first 2 days

Mon:

Barbell bench -
2/3 warm up sets working
3x 5 workings sets 80%1rm

Strict press -
Same as above

Single arm income DB press -
4x 8 reps each

DB lateral raise -
4x 12 reps

Triceps extension ezbar
5x10 reps

Tuesday: lower body ( anterior dominant)
Barbell squat -
2/3 x warm up sets
3x 5 working sets 80%1rm

Romanian deadlift
4x 6 working sets

Bulgarian split squats
3x 8 reps

SL 45degree leg press
3x8

Seates calf raises
4x15

Lying ghd plate presses
4x 12


Apologies for the long ass thread. Really keen in the next month or so to run a cycle. To what that is yet unsure

Thanks for following and happy lifting
@L1keapunt welcome to the EVO family.

so hows your diet? what are you eating? share more details on diet
foods meals and when you eat them
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.

training is good but how about cardio?

and whats your bodyfat?
share pics
pics of you face blurred
pics of your meals as you go
pics of your training as you go
and supplement pics what you taking

Thanks s.gentz.

I suppose getting back into it was goal number 1,

I'd like to get my core lifts back to where they once were as well as put on another 10kgs and maintain bf%

Current lifts (core)
Deadlifts: 140kg x 5
Squats: 120kg x5
Bench: 105kgx5
Mil press: 60kgx5
 
@L1keapunt welcome to the EVO family.

so hows your diet? what are you eating? share more details on diet
foods meals and when you eat them
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.

training is good but how about cardio?

and whats your bodyfat?
share pics
pics of you face blurred
pics of your meals as you go
pics of your training as you go
and supplement pics what you taking
Diet is decent at the moment!
Sample of what I've been having

Breakfast -
1 cup rolled oats
1x scoop whey
mixed berries
almonds

Alternate breako-
4 egg omelette
whole meal muffin
bacon

Snack #1
3/4 cup - 1 cup Cottage cheese mix with salsa
rice cake

Lunch -
200gm chicken breast
green beans
Basmati Rice

Snack #2
Curried Tuna
wholemeal or rice cake

Dinner
Varies each night always try to have a source of protein, veg and carb

Snack #3
Peanut butter

Yeah for sure can definitely start to take pics etc.

My cardio is twice per week
Wed - Swimming 50m sprints HIIT 1min rest x10
Saturday - Incline Treadmill and cycle

I was probably being to kind to myself my BF would be low 20's
 
Diet is decent at the moment!
Sample of what I've been having

Breakfast -
1 cup rolled oats
1x scoop whey
mixed berries
almonds

Alternate breako-
4 egg omelette
whole meal muffin
bacon

Snack #1
3/4 cup - 1 cup Cottage cheese mix with salsa
rice cake

Lunch -
200gm chicken breast
green beans
Basmati Rice

Snack #2
Curried Tuna
wholemeal or rice cake

Dinner
Varies each night always try to have a source of protein, veg and carb

Snack #3
Peanut butter

Yeah for sure can definitely start to take pics etc.

My cardio is twice per week
Wed - Swimming 50m sprints HIIT 1min rest x10
Saturday - Incline Treadmill and cycle

I was probably being to kind to myself my BF would be low 20's
@L1keapunt great start but we dont need "varies" we need actual foods when you eat them especially low 20s bodyfat, we need to work on your diet

and peanut butter is not a good snack at your bodyfat level, better go with walnuts

how about the rest of my Qs?
https://www.evolutionary.org/forums/threads/l1keapunts-cycle-prep-training-log.98533/post-1501670
@L1keapunt welcome to the EVO family.

so hows your diet? what are you eating? share more details on diet
foods meals and when you eat them
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.

training is good but how about cardio?

and whats your bodyfat?
share pics
pics of you face blurred
pics of your meals as you go
pics of your training as you go
and supplement pics what you taking
 
definitely get some pictures up so we can see what you're made of

also I definitely would like to see you improve your diet there is definitely room for improvement
 
@L1keapunt great start but we dont need "varies" we need actual foods when you eat them especially low 20s bodyfat, we need to work on your diet

and peanut butter is not a good snack at your bodyfat level, better go with walnuts

how about the rest of my Qs?
https://www.evolutionary.org/forums/threads/l1keapunts-cycle-prep-training-log.98533/post-1501670
Noted! Thanks for the advice. Defintely have to get my dinner sorted - still a little bit esty trying to solidify a routine dinner.

I will get some updates/pics on training and food ASAP
 
Noted! Thanks for the advice. Defintely have to get my dinner sorted - still a little bit esty trying to solidify a routine dinner.

I will get some updates/pics on training and food ASAP
@L1keapunt solidify but updating it daily so this way we have a rough idea what you eat and can move from there.

waiting on the pics please :)
 
this has the potential to be an excellent log
make sure you keep us detailed
 
pictures are very crucial when starting any log
it gives us an idea of where you're starting and then once it's finished we can see the improvements
 
Bros pictures of everything important
not just pictures of you but also pictures of your foods and meals
 
Definitely get your pictures up
that will definitely helped us mold the perfect setup for you
 
monstro says that To Be A Champion you have to act like a champion
that's what we want to see out of you
 
definitely get the diet up and be detailed
also be detailed about your workouts
 
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