Approved Log Life changing Journal

[boomtower14]

A bit of a preamble about me, but i'll try and keep it brief.

I'm in my early 40s now. I used to lift weights when I was in my 20s, nothing impressive. I got lazy, injured, married, and so on and ballooned up to near 200kg/400lbs.

These were shitty times that I have probably mostly forgotten. But it hurt to walk, I avoided steps, felt awful in clothes and pretty sure I always sounded like I had been for a jog.

I registered for a weight loss trial, was accepted and basically spent the next 18 months on weekly injections. It was a blind study so I didn't know if I had medication 1, medication 2, a combo of 1 and 2, or placebo. But the side effects became noticable real quick so I knew I was at least not on placebo.
So I basically had hungry under control, couldn't overeat if I wanted to, was consistantly losing weight. Downside was some some occasional sharp stomach pains and occasional diarreah. Although with such a low calorie intake I was pretty lethargic, tired and couldn't be bothered doing much. I'd come home from work and after a little while would think "fuck it, i'm going to bed". Fast foward to the part of the study where the injections were stopped, and I am 82kg/180lbs. I had been on a combo of Cagrilintide and Semaglutide. Gone was a shit tonne of fat but also any muscle I may have had.
I felt weak, small, even vulnerable, but I had no regrets and I was looking forward to getting back into the gym.

I'd been going OK in the gym for about a year. But annoyed I didn't have the motivation, endurance, strength etc that I had in my 20s.
My GP had no interest in sending me to have my Test levels checked, you'd swear I had asked him to check my level of magic.
I decided to jump through the hoops of a Hormone clinic, and was quickly(and expensively) prescribed Test E at 100mg a week split into 2 injections.

Not sure I felt much change, and found the lack of control over dosage and choice quite frustrating. After a bit of searching I found this place.

I tapered up to 500mg/week via 2 injections.

But as of about a week ago:

Test E 500mg/week
Deca 300mg/week - Plan is to run until end of November
Dbol 30mg/day - Will run for about 4 weeks
I take Tudca daily.

I think after November I will cruise with just the Test E and then lead into another bulk cycle.

I just got a blood test which seems to show everything being OK.
Total Test increased x5, SHBG doubled to 63, and Free T exploded x10.
E2 went from 94 to 187 pmol/L (to be expected?)

Annoyingly Prolactin wasn't included in the test which I didn't realise because it was what i was most interested in seeing.
I will have to sort that out shortly.

I have Arimidex and Cabergoline on hand.

I am 99kg/220lbs. My goal is simply as much mass as I can get at my age.

I do one day Pull, next day Push, next day rest then repeat. I'm slowly introducing legs but am also rehabing after minor knee ops on both.


Two things I am struggling with. One is getting enough calories in, I think the Cagrilintide/Semaglutide injections rewired my body/brain, if I don't keep ontop of things I can quite easily eat 1200calories a day and not realise. My goal is 3000 calories a day and it's a struggle. So I have been buying more high calorie foods and tracking what I eat with an app.

The second struggle is trying to progress shoulder movements and hit chest with a shoulder I have dislocated 3 times. It's a crunchy weak mess. I mostly struggle with getting the dumbells into position with incline dumbbell presses.

Other than that I am enjoying the gym. I feel extremely impatient with results.

It's a lot to take in and remember, and I'd be lying if I said I wasn't getting overwhelmed sometimes.

Please critque or tell me if I am doing anything stupid.

Thanks!

 

[s.gentz]

A bit of a preamble about me, but i'll try and keep it brief.

I'm in my early 40s now. I used to lift weights when I was in my 20s, nothing impressive. I got lazy, injured, married, and so on and ballooned up to near 200kg/400lbs.

These were shitty times that I have probably mostly forgotten. But it hurt to walk, I avoided steps, felt awful in clothes and pretty sure I always sounded like I had been for a jog.

I registered for a weight loss trial, was accepted and basically spent the next 18 months on weekly injections. It was a blind study so I didn't know if I had medication 1, medication 2, a combo of 1 and 2, or placebo. But the side effects became noticable real quick so I knew I was at least not on placebo.
So I basically had hungry under control, couldn't overeat if I wanted to, was consistantly losing weight. Downside was some some occasional sharp stomach pains and occasional diarreah. Although with such a low calorie intake I was pretty lethargic, tired and couldn't be bothered doing much. I'd come home from work and after a little while would think "fuck it, i'm going to bed". Fast foward to the part of the study where the injections were stopped, and I am 82kg/180lbs. I had been on a combo of Cagrilintide and Semaglutide. Gone was a shit tonne of fat but also any muscle I may have had.
I felt weak, small, even vulnerable, but I had no regrets and I was looking forward to getting back into the gym.

I'd been going OK in the gym for about a year. But annoyed I didn't have the motivation, endurance, strength etc that I had in my 20s.
My GP had no interest in sending me to have my Test levels checked, you'd swear I had asked him to check my level of magic.
I decided to jump through the hoops of a Hormone clinic, and was quickly(and expensively) prescribed Test E at 100mg a week split into 2 injections.

Not sure I felt much change, and found the lack of control over dosage and choice quite frustrating. After a bit of searching I found this place.

I tapered up to 500mg/week via 2 injections.

But as of about a week ago:

Test E 500mg/week
Deca 300mg/week - Plan is to run until end of November
Dbol 30mg/day - Will run for about 4 weeks
I take Tudca daily.

I think after November I will cruise with just the Test E and then lead into another bulk cycle.

I just got a blood test which seems to show everything being OK.
Total Test increased x5, SHBG doubled to 63, and Free T exploded x10.
E2 went from 94 to 187 pmol/L (to be expected?)

Annoyingly Prolactin wasn't included in the test which I didn't realise because it was what i was most interested in seeing.
I will have to sort that out shortly.

I have Arimidex and Cabergoline on hand.

I am 99kg/220lbs. My goal is simply as much mass as I can get at my age.

I do one day Pull, next day Push, next day rest then repeat. I'm slowly introducing legs but am also rehabing after minor knee ops on both.


Two things I am struggling with. One is getting enough calories in, I think the Cagrilintide/Semaglutide injections rewired my body/brain, if I don't keep ontop of things I can quite easily eat 1200calories a day and not realise. My goal is 3000 calories a day and it's a struggle. So I have been buying more high calorie foods and tracking what I eat with an app.

The second struggle is trying to progress shoulder movements and hit chest with a shoulder I have dislocated 3 times. It's a crunchy weak mess. I mostly struggle with getting the dumbells into position with incline dumbbell presses.

Other than that I am enjoying the gym. I feel extremely impatient with results.

It's a lot to take in and remember, and I'd be lying if I said I wasn't getting overwhelmed sometimes.

Please critque or tell me if I am doing anything stupid.

Thanks!

Great stat to your log. Make sure your updating daily. Get some pics up of your current physique.

 

[s.gentz]

Two things I am struggling with. One is getting enough calories in, I think the Cagrilintide/Semaglutide injections rewired my body/brain, if I don't keep ontop of things I can quite easily eat 1200calories a day and not realise. My goal is 3000 calories a day and it's a struggle. So I have been buying more high calorie foods and tracking what I eat with an app.

What dosage of glp are you taking? If your struggling to physically eat food you are likely taking too much.

The second struggle is trying to progress shoulder movements and hit chest with a shoulder I have dislocated 3 times. It's a crunchy weak mess. I mostly struggle with getting the dumbells into position with incline dumbbell presses.

Start with different shoulder movements. I don't do any pressing anymore to avoid injury. The only thing I relly do directly for shoulder is a 3-way raise.
10 reps side raise
10 reps 45 degree in front
10 reps front raise
That is one set. Delts will be on fire. I do 30x4sets
You can use lighter weight for this.
Add in some rear delt on the reverse pec deck and your GTG.

 

[Eddie Haskell]

A bit of a preamble about me, but i'll try and keep it brief.

I'm in my early 40s now. I used to lift weights when I was in my 20s, nothing impressive. I got lazy, injured, married, and so on and ballooned up to near 200kg/400lbs.

These were shitty times that I have probably mostly forgotten. But it hurt to walk, I avoided steps, felt awful in clothes and pretty sure I always sounded like I had been for a jog.

I registered for a weight loss trial, was accepted and basically spent the next 18 months on weekly injections. It was a blind study so I didn't know if I had medication 1, medication 2, a combo of 1 and 2, or placebo. But the side effects became noticable real quick so I knew I was at least not on placebo.
So I basically had hungry under control, couldn't overeat if I wanted to, was consistantly losing weight. Downside was some some occasional sharp stomach pains and occasional diarreah. Although with such a low calorie intake I was pretty lethargic, tired and couldn't be bothered doing much. I'd come home from work and after a little while would think "fuck it, i'm going to bed". Fast foward to the part of the study where the injections were stopped, and I am 82kg/180lbs. I had been on a combo of Cagrilintide and Semaglutide. Gone was a shit tonne of fat but also any muscle I may have had.
I felt weak, small, even vulnerable, but I had no regrets and I was looking forward to getting back into the gym.

I'd been going OK in the gym for about a year. But annoyed I didn't have the motivation, endurance, strength etc that I had in my 20s.
My GP had no interest in sending me to have my Test levels checked, you'd swear I had asked him to check my level of magic.
I decided to jump through the hoops of a Hormone clinic, and was quickly(and expensively) prescribed Test E at 100mg a week split into 2 injections.

Not sure I felt much change, and found the lack of control over dosage and choice quite frustrating. After a bit of searching I found this place.

I tapered up to 500mg/week via 2 injections.

But as of about a week ago:

Test E 500mg/week
Deca 300mg/week - Plan is to run until end of November
Dbol 30mg/day - Will run for about 4 weeks
I take Tudca daily.

I think after November I will cruise with just the Test E and then lead into another bulk cycle.

I just got a blood test which seems to show everything being OK.
Total Test increased x5, SHBG doubled to 63, and Free T exploded x10.
E2 went from 94 to 187 pmol/L (to be expected?)

Annoyingly Prolactin wasn't included in the test which I didn't realise because it was what i was most interested in seeing.
I will have to sort that out shortly.

I have Arimidex and Cabergoline on hand.

I am 99kg/220lbs. My goal is simply as much mass as I can get at my age.

I do one day Pull, next day Push, next day rest then repeat. I'm slowly introducing legs but am also rehabing after minor knee ops on both.


Two things I am struggling with. One is getting enough calories in, I think the Cagrilintide/Semaglutide injections rewired my body/brain, if I don't keep ontop of things I can quite easily eat 1200calories a day and not realise. My goal is 3000 calories a day and it's a struggle. So I have been buying more high calorie foods and tracking what I eat with an app.

The second struggle is trying to progress shoulder movements and hit chest with a shoulder I have dislocated 3 times. It's a crunchy weak mess. I mostly struggle with getting the dumbells into position with incline dumbbell presses.

Other than that I am enjoying the gym. I feel extremely impatient with results.

It's a lot to take in and remember, and I'd be lying if I said I wasn't getting overwhelmed sometimes.

Please critque or tell me if I am doing anything stupid.

Thanks!

@boomtower14 welcome to our EVO family
Please share pictures of you with your face blurred, this will help us approve your log and properly guide you knowing your base.

 

[boomtower14]

What dosage of glp are you taking? If your struggling to physically eat food you are likely taking too much.

Start with different shoulder movements. I don't do any pressing anymore to avoid injury. The only thing I relly do directly for shoulder is a 3-way raise.
10 reps side raise
10 reps 45 degree in front
10 reps front raise
That is one set. Delts will be on fire. I do 30x4sets
You can use lighter weight for this.
Add in some rear delt on the reverse pec deck and your GTG.

I'm not taking any at the moment, back when I was on the clinical trial i'm not sure if I went up to 2.4mg or 4mg a week. But I have been off the trial for about a year.

I will try that, I have neglected shoulders for a long time.

 

[LevButlerov]

@boomtower14 thank you for sharing this log! EVO family supports you.
as we discussed in private to get the log approved get some pics of you face blurred added, so we can see your base and help you

A bit of a preamble about me, but i'll try and keep it brief.

I'm in my early 40s now. I used to lift weights when I was in my 20s, nothing impressive. I got lazy, injured, married, and so on and ballooned up to near 200kg/400lbs.

These were shitty times that I have probably mostly forgotten. But it hurt to walk, I avoided steps, felt awful in clothes and pretty sure I always sounded like I had been for a jog.

I registered for a weight loss trial, was accepted and basically spent the next 18 months on weekly injections. It was a blind study so I didn't know if I had medication 1, medication 2, a combo of 1 and 2, or placebo. But the side effects became noticable real quick so I knew I was at least not on placebo.
So I basically had hungry under control, couldn't overeat if I wanted to, was consistantly losing weight. Downside was some some occasional sharp stomach pains and occasional diarreah. Although with such a low calorie intake I was pretty lethargic, tired and couldn't be bothered doing much. I'd come home from work and after a little while would think "fuck it, i'm going to bed". Fast foward to the part of the study where the injections were stopped, and I am 82kg/180lbs. I had been on a combo of Cagrilintide and Semaglutide. Gone was a shit tonne of fat but also any muscle I may have had.
I felt weak, small, even vulnerable, but I had no regrets and I was looking forward to getting back into the gym.

I'd been going OK in the gym for about a year. But annoyed I didn't have the motivation, endurance, strength etc that I had in my 20s.
My GP had no interest in sending me to have my Test levels checked, you'd swear I had asked him to check my level of magic.
I decided to jump through the hoops of a Hormone clinic, and was quickly(and expensively) prescribed Test E at 100mg a week split into 2 injections.

Not sure I felt much change, and found the lack of control over dosage and choice quite frustrating. After a bit of searching I found this place.

I tapered up to 500mg/week via 2 injections.

But as of about a week ago:

Test E 500mg/week
Deca 300mg/week - Plan is to run until end of November
Dbol 30mg/day - Will run for about 4 weeks
I take Tudca daily.

I think after November I will cruise with just the Test E and then lead into another bulk cycle.

I just got a blood test which seems to show everything being OK.
Total Test increased x5, SHBG doubled to 63, and Free T exploded x10.
E2 went from 94 to 187 pmol/L (to be expected?)

Annoyingly Prolactin wasn't included in the test which I didn't realise because it was what i was most interested in seeing.
I will have to sort that out shortly.

I have Arimidex and Cabergoline on hand.

I am 99kg/220lbs. My goal is simply as much mass as I can get at my age.

I do one day Pull, next day Push, next day rest then repeat. I'm slowly introducing legs but am also rehabing after minor knee ops on both.


Two things I am struggling with. One is getting enough calories in, I think the Cagrilintide/Semaglutide injections rewired my body/brain, if I don't keep ontop of things I can quite easily eat 1200calories a day and not realise. My goal is 3000 calories a day and it's a struggle. So I have been buying more high calorie foods and tracking what I eat with an app.

The second struggle is trying to progress shoulder movements and hit chest with a shoulder I have dislocated 3 times. It's a crunchy weak mess. I mostly struggle with getting the dumbells into position with incline dumbbell presses.

Other than that I am enjoying the gym. I feel extremely impatient with results.

It's a lot to take in and remember, and I'd be lying if I said I wasn't getting overwhelmed sometimes.

Please critque or tell me if I am doing anything stupid.

Thanks!

 

[boomtower14]

Not even close to my fattest, this is me a couple of years ago.

182cm/146kg

This is a couple of weeks ago

Feel free to ignore my half shaven legs.

I'm desperate to bring up upper chest, I hate how low my chest is.

 

[BeMe]

Great start to the log @boomtower14 and welcome to the EVO fam bro.

It would be good for you to start working legs ASAP. You don't want to ignore them post surgery and allow atrophy to set in. Just go through the motions and start really light focusing on technique and range of motion. Just slowly gradually build from there. Doing it this way will be much better then doing nothing and jumping back in to real training. Even just body weight squats and lunges would be good.

What type of surgery did you have?

For the shoulders get yourself some resistance bands and look up some shoulder mobility prehab rehab exercises on YouTube. There's a channel called squat university that has a TON of content on this topic.

 

[LevButlerov]

A bit of a preamble about me, but i'll try and keep it brief.

Welcome now fully to the EVO family thank you for sharing your journey @boomtower14

I'm in my early 40s now. I used to lift weights when I was in my 20s, nothing impressive. I got lazy, injured, married, and so on and ballooned up to near 200kg/400lbs.

many have gone though this in life.

I registered for a weight loss trial, was accepted and basically spent the next 18 months on weekly injections. It was a blind study so I didn't know if I had medication 1, medication 2, a combo of 1 and 2, or placebo. But the side effects became noticable real quick so I knew I was at least not on placebo.
So I basically had hungry under control, couldn't overeat if I wanted to, was consistantly losing weight. Downside was some some occasional sharp stomach pains and occasional diarreah. Although with such a low calorie intake I was pretty lethargic, tired and couldn't be bothered doing much. I'd come home from work and after a little while would think "fuck it, i'm going to bed". Fast foward to the part of the study where the injections were stopped, and I am 82kg/180lbs. I had been on a combo of Cagrilintide and Semaglutide. Gone was a shit tonne of fat but also any muscle I may have had.
I felt weak, small, even vulnerable, but I had no regrets and I was looking forward to getting back into the gym.

That's an interesting combo. It is muscle wasting if you don't train or do high protein with it.

Test levels checked, you'd swear I had asked him to check my level of magic.
I decided to jump through the hoops of a Hormone clinic, and was quickly(and expensively) prescribed Test E at 100mg a week split into 2 injections.

Not sure I felt much change, and found the lack of control over dosage and choice quite frustrating. After a bit of searching I found this place.

I tapered up to 500mg/week via 2 injections.

But as of about a week ago:

Test E 500mg/week
Deca 300mg/week - Plan is to run until end of November
Dbol 30mg/day - Will run for about 4 weeks
I take Tudca daily.

I think after November I will cruise with just the Test E and then lead into another bulk cycle.

It's really a bad idea for you to use deca or dbol at your size, you will cause a lot of negative sides with very little if any gains.

just got a blood test which seems to show everything being OK.
Total Test increased x5, SHBG doubled to 63, and Free T exploded x10.
E2 went from 94 to 187 pmol/L (to be expected?)

Please share your blood work with us.

Two things I am struggling with. One is getting enough calories in, I think the Cagrilintide/Semaglutide injections rewired my body/brain, if I don't keep ontop of things I can quite easily eat 1200calories a day and not realise. My goal is 3000 calories a day and it's a struggle. So I have been buying more high calorie foods and tracking what I eat with an app.

We need more specific foods from you.

The second struggle is trying to progress shoulder movements and hit chest with a shoulder I have dislocated 3 times. It's a crunchy weak mess. I mostly struggle with getting the dumbells into position with incline dumbbell presses.

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
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. Or use an app like myfitness pal or cronometer. Very easy.

Please critque or tell me if I am doing anything stupid.

We dont critique in the EVO family we only support and guide, EVO family is a no judgement zone

Not even close to my fattest, this is me a couple of years ago.

182cm/146kg


View attachment 113564


This is a couple of weeks ago

Feel free to ignore my half shaven legs.

View attachment 113565

I'm desperate to bring up upper chest, I hate how low my chest is.

Huge progress! amazing you dropped all that weight no matter how you did it, we are proud of you

More questions for you -

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[boomtower14]

Great start to the log @boomtower14 and welcome to the EVO fam bro.

It would be good for you to start working legs ASAP. You don't want to ignore them post surgery and allow atrophy to set in. Just go through the motions and start really light focusing on technique and range of motion. Just slowly gradually build from there. Doing it this way will be much better then doing nothing and jumping back in to real training. Even just body weight squats and lunges would be good.

What type of surgery did you have?

For the shoulders get yourself some resistance bands and look up some shoulder mobility prehab rehab exercises on YouTube. There's a channel called squat university that has a TON of content on this topic.

I had bi-lateral meniscus trims/clean up.

I have now subbed to that channel, thanks.

Welcome now fully to the EVO family thank you for sharing your journey @boomtower14

many have gone though this in life.

That's an interesting combo. It is muscle wasting if you don't train or do high protein with it.

It's really a bad idea for you to use deca or dbol at your size, you will cause a lot of negative sides with very little if any gains.

Please share your blood work with us.

We need more specific foods from you.

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
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. Or use an app like myfitness pal or cronometer. Very easy.


We dont critique in the EVO family we only support and guide, EVO family is a no judgement zone

Huge progress! amazing you dropped all that weight no matter how you did it, we are proud of you

More questions for you -

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Thanks!

Do you think I should drop the Deca and Dbol cold?

This is basically what I do 2 days in a row, then rest 1 and repeat.
I do some other lifts like RDL that at the moment are quite light and I haven't been tracking.

Day 1-
Lat Pulldown:
30 kg × 15 reps
50 kg × 8 reps
50 kg × 8 reps
50 kg × 8 reps
55 kg × 8 reps
60 kg × 7 reps

Lat Pulldown Underhand Close Grip
30 kg × 12 reps
40 kg × 8 reps
40 kg × 8 reps
45 kg × 8 reps
50 kg × 7 reps

Seated Row:
25 kg × 10 reps
30 kg × 12 reps
30 kg × 10 reps
40 kg × 8 reps
50 kg × 6 reps

Incline Curl:
5 kg × 15 reps
8 kg × 12 reps
12 kg × 8 reps
12 kg × 8 reps
14 kg × 7 reps

Hammer Curl:
12 kg × 12 reps
12 kg × 10 reps
14 kg × 8 reps
16 kg × 7 reps

Dumbell Holds
32 kg × 40 seconds
32 kg × 30 seconds


Day 2-
Incline Bench Press (Dumbbell)
12 kg × 12 reps
20 kg × 8 reps
20 kg × 8 reps
26 kg × 5 reps

Chest Press (Machine)
30 kg × 8 reps
30 kg × 8 reps
30 kg × 8 reps
45 kg × 8 reps
50 kg × 6 reps

Chest Fly
5 kg × 12 reps
10 kg × 8 reps
10 kg × 8 reps
20 kg × 8 reps

Triceps Extension (Cable)
30 kg × 15 reps
43 kg × 10 reps
57 kg × 10 reps
71 kg x 7 reps
77 kg x 5 reps

Triceps Pushdown (Cable - Straight Bar)
20 kg × 12 reps
25 kg × 8 reps
25 kg × 8 reps
27 kg × 8 reps

Lateral Raises:
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps


I haven't used any digestive supps, I will look into that.

I take a men's multi, peruvian maca, psyllium husk, no specific probiotic.

 

[LevButlerov]

Do you think I should drop the Deca and Dbol cold?

Yes drop them and switch to test only and we can add some light eq to it. @boomtower14

This is basically what I do 2 days in a row, then rest 1 and repeat.
I do some other lifts like RDL that at the moment are quite light and I haven't been tracking.

Day 1-
Lat Pulldown:
30 kg × 15 reps
50 kg × 8 reps
50 kg × 8 reps
50 kg × 8 reps
55 kg × 8 reps
60 kg × 7 reps

Lat Pulldown Underhand Close Grip
30 kg × 12 reps
40 kg × 8 reps
40 kg × 8 reps
45 kg × 8 reps
50 kg × 7 reps

Seated Row:
25 kg × 10 reps
30 kg × 12 reps
30 kg × 10 reps
40 kg × 8 reps
50 kg × 6 reps

Incline Curl:
5 kg × 15 reps
8 kg × 12 reps
12 kg × 8 reps
12 kg × 8 reps
14 kg × 7 reps

Hammer Curl:
12 kg × 12 reps
12 kg × 10 reps
14 kg × 8 reps
16 kg × 7 reps

Dumbell Holds
32 kg × 40 seconds
32 kg × 30 seconds


Day 2-
Incline Bench Press (Dumbbell)
12 kg × 12 reps
20 kg × 8 reps
20 kg × 8 reps
26 kg × 5 reps

Chest Press (Machine)
30 kg × 8 reps
30 kg × 8 reps
30 kg × 8 reps
45 kg × 8 reps
50 kg × 6 reps

Chest Fly
5 kg × 12 reps
10 kg × 8 reps
10 kg × 8 reps
20 kg × 8 reps

Triceps Extension (Cable)
30 kg × 15 reps
43 kg × 10 reps
57 kg × 10 reps
71 kg x 7 reps
77 kg x 5 reps

Triceps Pushdown (Cable - Straight Bar)
20 kg × 12 reps
25 kg × 8 reps
25 kg × 8 reps
27 kg × 8 reps

Lateral Raises:
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps

how much cardio have you been doing?
Your training should be 12-20 rep range!

I haven't used any digestive supps, I will look into that.

I take a men's multi, peruvian maca, psyllium husk, no specific probiotic.

Add probiotics and digestive enzymes asap.

post pics of your vitamins please.