Approved Log Mimic contest prep cycle Log

[Ulter]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

@Menzy this is an awesome list of supplements and gear. i really appreciate it for sure. keep up the grind, not bad on the protein 220g

 

[Noah Wixx]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

Phenomenal shape brother you look fantastic

 

[2Thick]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

@Menzy Here, this is an impressive job right here, listing out your different macros in the supplements You're taking

looking forward to seeing your updated photos coming soon. Also, great to see that your energy levels have been all amazing.

 

[ballin2504]

WEEK 3 UPDATE

TRAINING:
MONDAY - CHEST
• 4 sets of flat dumbbell press progressively overloading each set
• 3 sets of incline smith
•2 sets till failure of iron cross
• 2 sets till failure pec deck
TUESDAY - LEGS
•4 sets barbell squats
•3 sets leg press
•3 sets leg extensions
•3 sets hamstring curls
•3 sets calve raises
WEDNESDAY - BACK
•3 sets last pullovers
•3 sets lag pull downs
•2 sets failure one arm seated row
•3 sets deadstop smith rows
•3 sets seated row
•2 sets failure rear delt cable fly
THURSDAY - CARDIO AND ABS (i have substituted my other leg day for this)
1 Hour cardio 10 incline 4.5km/h speed approx (700 cals burned)
•4 super sets x15 reps leg raises and an crunches
FRIDAY - ARMS
•3 sets JM Press
•3 sets tricep push down (straight bar)
•3 sets bayesian curls
•3 sets rope hammer curls
•3 sets preacher curls (machine)
SATURDAY- SHOULDERS
•3 sets shoulder press
•2 sets failure smith military press
•2 sets failure heavy DB lateral raise
•2 sets failure Y rope front raises
•2 sets shoulder shrugs
•2 sets behind the back cable raises

GEAR PROTOCOL @R&Dpharma
400mg PRIMO
400mg Test e
micro dosing 7x a week
(i will include some photos of @R&Dpharma gear at the end)


NUTRITION (2500 cals per day)
PROTEIN- 220 grams
CARBS- 292.5 grams
FAT - 50 grams
so as of late it’s been pretty fucking boring to be fair. Mainly consisting of protein shake, chicken breast, oats, bananas, honey, yoghurt, frozen berries, veggies. but dieting as of recent paired with the seamglutide has been extremely easy, my impulsive control is good and it’s getting to the point where im not having to force it but definitely think about making sure i get enough nutrients in throughout the day.

SUPPLEMENTs as followed
•L glutamine
•magnesium
• fish oil
• milk thistle
•semaglutide (0.5mg PW)
•creatine
•probiotic
•digestive enzyme
•greens
•metamucil
•multi vitamin

WEEK 3 PHYSIQUE UPDATE i will also add my first week photos and then these week photos to try and compare a little as its early not much difference but it’s there.


i will also include some gear photos of the quality @R&Dpharma products
on that note regarding the gear, energy levels have been great, strength is constantly progressive ect

@Menzy looking lean man. And that’s an awesome gear pic

 

[25homes]

Nice bro

 

[Menzy]

WEEK 4 UPDATE
SUPPS:
•semaglutide 0.5mg PW
•L glutamine
•multi vitamin
•greens
•digestive enzymes
•metamucil
•milk thistle
•magnesium
•zinc
•pro biotic


NUTRITION: 2500 cals still
240 protein
290 carbs
42 fats

GEAR : @R&Dpharma
400mg primo PW
400mg TEST E PW


training split
monday - legs
tuesday - chest
wednesday- back
thursday - cardio and abdominals
friday - arms
saturday - shoulders
sunday - rest

as i am getting stronger i have dialed back the training ammount and really started to up the intestines


here is a reference photo of where we are currently sitting

 

[LevButlerov]

WEEK 4 UPDATE
SUPPS:
•semaglutide 0.5mg PW
•L glutamine
•multi vitamin
•greens
•digestive enzymes
•metamucil
•milk thistle
•magnesium
•zinc
•pro biotic


NUTRITION: 2500 cals still
240 protein
290 carbs
42 fats

GEAR : @R&Dpharma
400mg primo PW
400mg TEST E PW


training split
monday - legs
tuesday - chest
wednesday- back
thursday - cardio and abdominals
friday - arms
saturday - shoulders
sunday - rest

as i am getting stronger i have dialed back the training ammount and really started to up the intestines


here is a reference photo of where we are currently sitting

You look good very tight chest, ripped. @Menzy
Your training needs details, you need to add some reps and sets and exercises please.

 

[Menzy]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

 

[Rudeus]

I agree NAC and TUDCA is a good idea, @Rudeus are you cycling now? tell us please.

Hey man , yeah I am 350mg ace, 300mg test e , no ai or dht, clen and terzepetide.

 

[LevButlerov]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

You look like you're growing in the pic @Menzy very strong physique. I would like to see you bump the protein by 30 grams a bit higher.

 

[LevButlerov]

Hey man , yeah I am 350mg ace, 300mg test e , no ai or dht, clen and terzepetide.

350mgs tren ace and test enan? @Rudeus how long you've been on this?

 

[stevesmi]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy

You are pushing a tremendous training program so far. I like how you lay out your split routine for the week. It's a solid amount of training and heavy volume.

 

[BodyMonster34]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy Bro, I think you got a good prison physique. I like it.Texas style Training is my favorite. Make sure you get in your red meat.

 

[ceo]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy Bros this. A championship iron training at its finest. I love your workout splits. And Sunday is perfect. Relax and enjoy it.

 

[ROIDDERS]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy the EVO family appreciates your hard work and dedication
You are a true inspiration on here.
I love the entire setup and your workouts are fantastic.

 

[Rudeus]

350mgs tren ace and test enan? @Rudeus how long you've been on this?

Just 4 weeks , Only my second time using tren ever and I dont get any side effects at all. Even my blood work isnt to bad.

That being said, I know what ancilleries go take and I eat very clean.

 

[LevButlerov]

Just 4 weeks , Only my second time using tren ever and I dont get any side effects at all. Even my blood work isnt to bad.

That being said, I know what ancilleries go take and I eat very clean.

Hey man , yeah I am 350mg ace, 300mg test e , no ai or dht, clen and terzepetide.

@Rudeus with the low sides, this is a good start to start a LOG, and not too bad bloods? lots of questions
can you please start a new thread with your LOG? it will help us understand and guide you, just add training diet supps and history, big EVO family support for you

HOW-TO LOG?

• To really guide you we need more info from you.
• Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
• It will take 15-20 minutes max.
• We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. 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.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone trenbolone cycle Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals

https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/domestic-supply-bulking-log-25homes-max.97609/
https://www.evolutionary.org/forums...obolan-equipoise-tbol-contest-prep-log.97138/
https://www.evolutionary.org/forums...osterone-deca-primobolan-hgh-cycle-log.97978/
https://www.evolutionary.org/forums...igas-hgh-and-bpc157-recovery-cycle-log.97594/
https://www.evolutionary.org/forums...enbolone-cycle-log-let-the-gains-begin.98399/
https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/
https://www.evolutionary.org/forums/threads/my-2023-2024-log.95956/
https://www.evolutionary.org/forums...stosterone-cardarine-cutting-cycle-log.97281/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
https://www.evolutionary.org/forums/threads/my-trt-with-deca-durabolin-log.97962/
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/
https://www.evolutionary.org/forums/threads/roughy-steroid-cycle-and-training.97944/
https://www.evolutionary.org/forums/threads/fatboy999-2024-cycle-log.97936/
https://www.evolutionary.org/forums/threads/testosterone-equipoise-trenbolone-cycle-log.96963/
https://www.evolutionary.org/forums/threads/my-trt-log.98284/
https://www.evolutionary.org/forums/threads/16-week-testosterone-cardarine-n2guard-cycle-log.98034/
https://www.evolutionary.org/forums/threads/training-log-female.90425
https://www.evolutionary.org/forums...tosterone-masteron-primobolan-blast-log.98328
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/

P.P.S. download our eBooks and learn more:
https://irongorillas.com

 

[Rudeus]

@Rudeus with the low sides, this is a good start to start a LOG, and not too bad bloods? lots of questions
can you please start a new thread with your LOG? it will help us understand and guide you, just add training diet supps and history, big EVO family support for you

HOW-TO LOG?

• To really guide you we need more info from you.
• Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
• It will take 15-20 minutes max.
• We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. 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.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone trenbolone cycle Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals

https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/domestic-supply-bulking-log-25homes-max.97609/
https://www.evolutionary.org/forums...obolan-equipoise-tbol-contest-prep-log.97138/
https://www.evolutionary.org/forums...osterone-deca-primobolan-hgh-cycle-log.97978/
https://www.evolutionary.org/forums...igas-hgh-and-bpc157-recovery-cycle-log.97594/
https://www.evolutionary.org/forums...enbolone-cycle-log-let-the-gains-begin.98399/
https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/
https://www.evolutionary.org/forums/threads/my-2023-2024-log.95956/
https://www.evolutionary.org/forums...stosterone-cardarine-cutting-cycle-log.97281/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
https://www.evolutionary.org/forums/threads/my-trt-with-deca-durabolin-log.97962/
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/
https://www.evolutionary.org/forums/threads/roughy-steroid-cycle-and-training.97944/
https://www.evolutionary.org/forums/threads/fatboy999-2024-cycle-log.97936/
https://www.evolutionary.org/forums/threads/testosterone-equipoise-trenbolone-cycle-log.96963/
https://www.evolutionary.org/forums/threads/my-trt-log.98284/
https://www.evolutionary.org/forums/threads/16-week-testosterone-cardarine-n2guard-cycle-log.98034/
https://www.evolutionary.org/forums/threads/training-log-female.90425
https://www.evolutionary.org/forums...tosterone-masteron-primobolan-blast-log.98328
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/

P.P.S. download our eBooks and learn more:
https://irongorillas.com

I really appreciate that but I don't want to do a log , possibly in the future I will do one

 

[Mobster]

I'm liking the overall approach

 

[Ulter]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy This is a fantastic update on this log. love how you spend saturday working on cardio and abs. that is a strong day keep it up!