Approved Log My life and cycle log

[dlittl]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

 

[Allupfromhere]

Really happy for you overcoming your battle with fent brother. Life will forever try and test us so dig deep in your health journey now and use that as an anchor to lean on if you feel yourself ever starting to drift. I dont feel addiction ever leave us, we just learn to navigate it properly. All the best legend will be following along

 

[Pigsy]

Welcome to logging on EVO will be following

 

[vanlife_gymbum]

Awesome man - I'm interested in following your progress. I'm also new & I am about to post my first day log.

I am an opiate addict / alcoholic aswell, but I only managed to get off alcoholic but still on methadone and intend to stay on it for a few more years, but I have my life back and I can't abuse methadone like I could DIY opiates and anything. I needed a mix of medication, physical exercise and meditation/spiritual solutions and to change my diet in order to recover from active addiction, but even more shit to get to atcually being able to maintain a lifting and cardio schedule and stick to a diet.

I have met a surprising amount of people with similar backgrounds while getting into this, I am very hopeful and believe this is the missing piece to connect everything.

I had big issues with eating properly my whole life, I always hated having to eat and often went days on only beer and when I quit I had to learn.

All my solutions are simple for that - what's your plan or goals with food?

 

[dlittl]

Awesome man - I'm interested in following your progress. I'm also new & I am about to post my first day log.

I am an opiate addict / alcoholic aswell, but I only managed to get off alcoholic but still on methadone and intend to stay on it for a few more years, but I have my life back and I can't abuse methadone like I could DIY opiates and anything. I needed a mix of medication, physical exercise and meditation/spiritual solutions and to change my diet in order to recover from active addiction, but even more shit to get to atcually being able to maintain a lifting and cardio schedule and stick to a diet.

I have met a surprising amount of people with similar backgrounds while getting into this, I am very hopeful and believe this is the missing piece to connect everything.

I had big issues with eating properly my whole life, I always hated having to eat and often went days on only beer and when I quit I had to learn.

All my solutions are simple for that - what's your plan or goals with food?

Yea I've always had a bad stomach I'm just trying to eat a little more every day.. have you heard of sublocade it's a shot if your in Canada you can get it covered it was a life saver bacicly as soon as you get it all withdrawals are non existent

 

[BeMe]

Yea I've always had a bad stomach I'm just trying to eat a little more every day.. have you heard of sublocade it's a shot if your in Canada you can get it covered it was a life saver bacicly as soon as you get it all withdrawals are non existent

Glad to see you posting up a log brother. Always happy to see more Canadian EVO fam!

You're not alone bro. You'll find a lot of us are former addicts changing our lives for the better and channeling our addictions to positive things like diet and train. Take that obsession and point it in the right direction.

I was hooked on fentanyl before anyone even knew what it was about 19 years ago. Fake oxy pills at $2 each...can you imagine. What's in it??? Fentanyl? Wtf is that? Something cancer patients usually get...oh ok. Started me down a long road of failure til I finally got off opiates 11 or 12 years ago.

I just found the best way to stay clean was avoid any situations where you might fuck up, and stay as busy as possible. Work, eat, train, sleep, can't beat it.

Glad you're here, you're in the right place bro. @LevButlerov will tell you how to build the log properly and we'll all be here to help you along the way. Keep moving forward, no steps back!

 

[willipede]

Good to see how much support you've gotten already on here. You will find many people with similar stories here and how they used training and exercise to help turn there life around for themselves and their families.

Keep on pushing yourself to improve and be a better person each day. Keen to see you stick to it

 

[LevButlerov]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

welcome fully and big open arms to the EVO family @dlittl thank you for sharing, another amazing EVO Canadian brother is here!
It's your first log so we are starting slow, to help us please add your pics face blurred to the log, dont worry EVO is a no judgement zone.

Age 35
Weight 140
height 5ft 9in

Good age to start and we can recomp bulk a bit.

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I hear you on that because I went through alcohol abuse myself and it nearly wrecked me before I finally got clean. It takes a lot of strength to pull yourself out of something like fentanyl and being clean for a year and a half is no small thing. The weight will come back with time once you stay consistent in training and eating right. You already showed the discipline it takes by beating the addiction, now it’s about applying that same mindset in the gym. I’m backing you on this and you’re not alone in it, you have the whole EVO family support
some Canadian brothers like @BeMe @HarleyGuy @haldencapital @Fusion Canada can chime in.

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

You're just drinking protein shakes daily nothing else? please clarify.

1 ml e3d sustanon 250
1ml wk deca

are you taking any AI with this?
and blood work?

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger, I think for your lower reps and more weight is the plan
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.

Yea I've always had a bad stomach I'm just trying to eat a little more every day.. have you heard of sublocade it's a shot if your in Canada you can get it covered it was a life saver bacicly as soon as you get it all withdrawals are non existent

sublocade you're on this ED now? might be why your appetite is low.

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

thank you and share more

 

[BeMe]

and blood work?

@dlittl was the one who started the conversation about our lack of Canadian private bloodwork services. He's found a good work around with an online clinic and is going to keep us posted.

 

[HarleyGuy]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

@dlittl Welcome to the EVO family brother! It took a lot of courage and strength to get on here and post a little bit about your story. EVO is a no judgment zone and a lot of us have experience with battling addiction. I'm 4 years clean and sober and in the 12-step program. Opiates was my least favorite withdrawal of them all and I was on suboxone for years before I got off that with sublocade too and now I'm just on gear and iron LOL.

There is a wealth of knowledge and guidance on here and many of us Canadians too. We have your back bro. I'll be following this (with email notifications) so since you're new to cycles and lifting my best advice is don't take any advice from the mods personally about your cycle or adjusting your workouts, and trust them. We really do have your best interest at heart. I do like that you started relatively low dose.

Keep posting on here, lots of pics of food, your gear, and progress; posting a lot will keep you accountable and it drives you, trust me on that. Follow the template that Lev @LevButlerov gave you and it will make it easier for a daily post.

We got your back bro 100%. Welcome! You will get there. You're only job is to stay sober and the rest is gravy and in recovery you will 'recover' everything back you had before, and more.

 

[TAGII]

Welcome aboard brother! Glad to hear that you have been clean for a year and a half! Keep fighting the fight. The gym is a great release as well as this forum. The community is very supportive and we are all united in our passion for lifting!
Can’t wait to see your journey!

 

[BeMe]

so since you're new to cycles and lifting my best advice is don't take any advice from the mods personally about your cycle or adjusting your workouts, and trust them

I think you meant do take the advice lmao!!

 

[LevButlerov]

@dlittl was the one who started the conversation about our lack of Canadian private bloodwork services. He's found a good work around with an online clinic and is going to keep us posted.

I hope we can find a way to do private bloods for Canadian EVO brothers @BeMe

 

[HarleyGuy]

I hope we can find a way to do private bloods for Canadian EVO brothers @BeMe

I know a way if you want me to start a thread for it. I use teletest.ca
It's $80 per test but you speak to an anabolic doc that even asks you about tren and prohormones use, he knows his shit. He will give your a requisition and even follow up with you. I have a requisition in my Ford Bronco right now that's good til December and I can pop into any lab anytime. I just pay $80 each time I want one. Most of it is covered under our Ontario Health Plan except the weird shit like cystatin-C and free test (whereas total test is covered) so you it's another $15 per added request but worth it for me. Depending on your province I'm sure there's a way. For the Ontario, Canada brothers teletest.ca those are the prices but I'm sure it will accomodate anywhere in Canada too.

Just push on the PED's bloodwork and consultation section and off you go.

 

[BeMe]

I hope we can find a way to do private bloods for Canadian EVO brothers @BeMe

Hopefully @Fab10 can hack the system for everyone lol

 

[BeMe]

I know a way if you want me to start a thread for it. I use teletest.ca
It's $80 per test but you speak to an anabolic doc that even asks you about tren and prohormones use, he knows his shit. He will give your a requisition and even follow up with you. I have a requisition in my Ford Bronco right now that's good til December and I can pop into any lab anytime. I just pay $80 each time I want one. Most of it is covered under our Ontario Health Plan except the weird shit like cystatin-C and free test (whereas total test is covered) so you it's another $15 per added request but worth it for me. Depending on your province I'm sure there's a way. For the Ontario, Canada brothers teletest.ca those are the prices but I'm sure it will accomodate anywhere in Canada too.

Just push on the PED's bloodwork and consultation section and off you go.

Your an Ontario guy too? I assumed you were West coast.

I was lookn at teletest.ca and was gonna test run them to see how it goes. No need now. That's a great option for guys who don't have a doc.

 

[LevButlerov]

I know a way if you want me to start a thread for it. I use teletest.ca
It's $80 per test but you speak to an anabolic doc that even asks you about tren and prohormones use, he knows his shit. He will give your a requisition and even follow up with you. I have a requisition in my Ford Bronco right now that's good til December and I can pop into any lab anytime. I just pay $80 each time I want one. Most of it is covered under our Ontario Health Plan except the weird shit like cystatin-C and free test (whereas total test is covered) so you it's another $15 per added request but worth it for me. Depending on your province I'm sure there's a way. For the Ontario, Canada brothers teletest.ca those are the prices but I'm sure it will accomodate anywhere in Canada too.

Just push on the PED's bloodwork and consultation section and off you go.

There you go this is a way to get bloods @HarleyGuy

I know a way if you want me to start a thread for it. I use teletest.ca

We should start a thread in Canada sub for it
https://www.evolutionary.org/forums/forums/canada-approved-sources.254/

 

[dlittl]

I know a way if you want me to start a thread for it. I use teletest.ca
It's $80 per test but you speak to an anabolic doc that even asks you about tren and prohormones use, he knows his shit. He will give your a requisition and even follow up with you. I have a requisition in my Ford Bronco right now that's good til December and I can pop into any lab anytime. I just pay $80 each time I want one. Most of it is covered under our Ontario Health Plan except the weird shit like cystatin-C and free test (whereas total test is covered) so you it's another $15 per added request but worth it for me. Depending on your province I'm sure there's a way. For the Ontario, Canada brothers teletest.ca those are the prices but I'm sure it will accomodate anywhere in Canada too.

Just push on the PED's bloodwork and consultation section and off you

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dum know

@dlittl Welcome to the EVO family brother! It took a lot of courage and strength to get on here and post a little bit about your story. EVO is a no judgment zone and a lot of us have experience with battling addiction. I'm 4 years clean and sober and in the 12-step program. Opiates was my least favorite withdrawal of them all and I was on suboxone for years before I got off that with sublocade too and now I'm just on gear and iron LOL.

There is a wealth of knowledge and guidance on here and many of us Canadians too. We have your back bro. I'll be following this (with email notifications) so since you're new to cycles and lifting my best advice is don't take any advice from the mods personally about your cycle or adjusting your workouts, and trust them. We really do have your best interest at heart. I do like that you started relatively low dose.

Keep posting on here, lots of pics of food, your gear, and progress; posting a lot will keep you accountable and it drives you, trust me on that. Follow the template that Lev @LevButlerov gave you and it will make it easier for a daily post.

We got your back bro 100%. Welcome! You will get there. You're only job is to stay sober and the rest is gravy and in recovery you will 'recover' everything back you had before, and more.

 

[HarleyGuy]

There you go this is a way to get bloods @HarleyGuy

We should start a thread in Canada sub for it
https://www.evolutionary.org/forums/forums/canada-approved-sources.254/

I'd be all over that if you want. I can point out what and how to do it, what to click and what you don't need to click etc., and how it works with getting an appt. with the doc and setting up an online chat with him. They key is to be super honest or you're doing yourself a disservice and the doc won't judge he'll just go through the usual cover his ass warnings about PED's use and you say yes I'm aware, etc.

If you wanted to DM me on how to start a thread in Canada sub I'd be happy to take care of that for us Canadian guys.

 

[dlittl]

Ignore the last reply I accidentally clicked on it and couldn't back out for some reason.... I appreciate all the support and help from you all glad I found this site to actually have people to talk to about this stuff

 

[HarleyGuy]

Your an Ontario guy too? I assumed you were West coast.

I was lookn at teletest.ca and was gonna test run them to see how it goes. No need now. That's a great option for guys who don't have a doc.

Ya man, capital of Canada... Ottawa boy here!

 

[dlittl]

I appreciate all the support and help glad I found this place actually have some people to talk to about this stuff

 

[Noah Wixx]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

Welcome brother from the north nice seeing more guys from Canada joining the evolutionary community, im glad you overcome the addiction time for taking your life back and moving forward, we will be here to support you along the way.

 

[Mobster]

Just try to do 1-2 day small updates

 

[BeMe]

Ya man, capital of Canada... Ottawa boy here!

You are the least Ottawa dude ever lol. Ottawa is the most boring city,b how could it produce such a maniac bad ass lol. All I ever see there is pencil pushing government nerds...you must really stand out.

 

[HarleyGuy]

You are the least Ottawa dude ever lol. Ottawa is the most boring city,b how could it produce such a maniac bad ass lol. All I ever see there is pencil pushing government nerds...you must really stand out.

I've always live on the outskirts and only went into Ottawa to fuck shit up with my team at work or now that I'm medically retired just whenever I'm there! Grew up there though. And agreed, the people in Ottawa are all wound up hoity toity silver spooned warm and fuzzy supposedly "stressed" out people ... I try any chance I get to show them what real stress feels like, but I'm not profane or too rude, after years of therapy I don't get physical and try not to swear but I'm very articulate in what they're not appreciating and how they should be grateful they have their precious Apple Watch to count their steps and Facebook to help them feel important. It's a daily battle LOL, I'm super friendly until some FAFO's.

 

[stevesmi]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

@dlittl proud of you man. keep up the grind! love to see the hammy's and calves on this lifting

 

[2Thick]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

@dlittl this is a good core workout man. i'm impressed! keep up the good work and keep the grind going!

 

[haldencapital]

I'd be all over that if you want. I can point out what and how to do it, what to click and what you don't need to click etc., and how it works with getting an appt. with the doc and setting up an online chat with him. They key is to be super honest or you're doing yourself a disservice and the doc won't judge he'll just go through the usual cover his ass warnings about PED's use and you say yes I'm aware, etc.

If you wanted to DM me on how to start a thread in Canada sub I'd be happy to take care of that for us Canadian guys.

@HarleyGuy damn teletest is exactly what i'm trying to find in Quebec, since I moved out of Ontario a few years ago. They are exclusive to Ontario. Health system is different between provinces. Thanks for the share. A blood work clinic thread would be awesome indeed! To share our findings on providers and comment on the service.

 

[BodyMonster34]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

@dlittl bro this a champions workout. i like it. situps some of my favorites too

 

[HarleyGuy]

@HarleyGuy damn teletest is exactly what i'm trying to find in Quebec, since I moved out of Ontario a few years ago. They are exclusive to Ontario. Health system is different between provinces. Thanks for the share. A blood work clinic thread would be awesome indeed! To share our findings on providers and comment on the service.

@haldencapital @LevButlerov Ok I'm on it... I'd love to start a thread like that!

 

[Ulter]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

a champions lifting routine for sure. i like it. good reps and sets on this. @dlittl

 

[ROIDDERS]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

one of the easy things you can do is meal prep. stop depending on shakes and greens powders. real food > powder. you don't see animals in the wild taking powders @dlittl

 

[ceo]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

@dlittl bros this is an enormous improvement. i love it! pushing some good legs and core training

 

[milbous1]

I wanna say congratulations on being clean for 1.5 years that is awesome. The gym is a whole new addiction without the bad consequences. The rush i get after some super intense cardio and working out is the best. You look in the mirror and like what you see. I was a heroin addict for almost ten years been sober for 6 years in december. You definitely made it through the hard part it. Chronometer app is a awesome app to track all your food and macros with

 

[RoySimpson]

@LevButlerov Been trying to find some time to squeeze this in so here it is. First time doing this so probably not as complete as it should be

Age 35
Weight 140
height 5ft 9in

Little background about me I've only done 1 cycle of sustnon 7 years ago or so then fell In to addiction and ended up in a 5 year battle with fentanyl but I've been clean for 1.5 years now and as you could imagine I lost a ton of weight which is kind of the reason I'm doing this now

I know I should be eating proper but bacicly living on rival clean gainer until dinner I drink 3 of them a day but 4 scoops each instead of 2 so 1100 calories and 60g protein per shake

5g kre-alkalyn creatine

Rule one pre-amino

Ultimate daily greens

1 ml e3d sustanon 250
1ml wk deca

Here's my training plan I'm doing it at home only have dumbells and a door mounted dip bar.. so far
I've just been doing random workouts starting the proper plan today
Day 1 & 4 – Push (Chest, Shoulders, Triceps)

Chest:

Dumbbell Floor Press – 4

Dumbbell Squeeze Press – 3

Dumbbell Pullover – 3

Shoulders:

Seated Dumbbell Shoulder Press – 4

Dumbbell Lateral Raises – 4

Dumbbell Front Raises – 3

Triceps:

Dips – 4

Overhead Dumbbell Extension – 3

dumbbell Kickbacks – 3

Day 2 & 5 – Pull (Back, Biceps, Rear Delts)

Back:

Pull-ups – 4

Dumbbell Bent-over Rows – 4

Dumbbell Shrugs – 4


Biceps:

Dumbbell Curls – 4

Hammer Curls – 3

Concentration Curls – 3

Rear delts:

Bent-over Dumbbell Reverse Fly – 3


Day 3 & 6 – Legs + Core

Quads & Glutes:

Goblet Squats – 4

Split Squats (Bulgarian) – 3

Romanian Deadlifts – 4


Hamstrings & Calves:

Sumo Deadlifts – 3

Dumbbell Calf Raises – 4


Core:

Hanging Leg Raises – 3

Weighted Sit-ups – 3

Russian Twists (with dumbbell) – 4

Like I said, first time doing this. If I missed anything let me know

@dlittl awesome work staying clean bro! Stay on that grind!

 

[LevButlerov]

@haldencapital @LevButlerov Ok I'm on it... I'd love to start a thread like that!

@HarleyGuy go here -
https://www.evolutionary.org/forums/forums/canada-approved-sources.254
start a new thread, TITLE it
How to get blood work done in Canada?

 

[HarleyGuy]

@HarleyGuy go here -
https://www.evolutionary.org/forums/forums/canada-approved-sources.254
start a new thread, TITLE it
How to get blood work done in Canada?

Will do that tonight and thank you for the guidance! I might add the word "private" to have it read "private blood work" if that works for you because I know so many bros that don't wanna tell their doctor shit. I on the other hand tell him everything and just say you can supervise me or I'll do it myself it's up to you; not a lot of people are okay with anything confrontational or disclosing that type of stuff though.

 

[LevButlerov]

Will do that tonight and thank you for the guidance! I might add the word "private" to have it read "private blood work" if that works for you because I know so many bros that don't wanna tell their doctor shit. I on the other hand tell him everything and just say you can supervise me or I'll do it myself it's up to you; not a lot of people are okay with anything confrontational or disclosing that type of stuff though.

Sure add a few words how you see fit @HarleyGuy I really hope it can be resolved.

 

[HarleyGuy]

@dlittl We're still here following your log bro, haven't heard from you in a bit.

There's a podcast coming out where myself, steve and mobster talk about addiction and the transition from sobriety to bodybuilding. It might be a good listen for you and you may relate.

Looking forward to hearing an update from you brother!

 

[vanlife_gymbum]

I'm also still following and interested in the recovery angle - nice work staying clean bro and this is definitely the way to go to progress in your addiction recovery too.

I am an opiate addict aswell and trying to use diet, lifting, fitness and testosterone as parts of my overall recovery (also use medication, meditation and 12 step groups) and this is my first time doing this too.

I hope you're doing alright bro and hit us up if you need help or advice about anything.

 

[LevButlerov]

@dlittl We're still here following your log bro, haven't heard from you in a bit.

There's a podcast coming out where myself, steve and mobster talk about addiction and the transition from sobriety to bodybuilding. It might be a good listen for you and you may relate.

Looking forward to hearing an update from you brother!

@dlittl is gone I think he gave up I hope he's ok