You have the EVO family support sister@MrsOhdamnsBOSS
on the alternative, you can walk around but if its not up hill its no the same, a steady up incline momentum would be best like the treadmill setting.
Thanks so much! 
Thanks so much Lev!moving forward sister
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV
... I'm going to be sore tomorrow 
perfect sister lets do both
I understand Lev, I can probably start doing both.. walking around in-between each set and doing a 45-60min incline walk
@MrsOhdamnsBOSS
Thanks Kopite!Fabulous workout session Sister. Great variety in your exercise selection. Love the log
I really appreciate it, I love to mix things up sometimes. Thanks brother! 
push it hard sisterThanks so much Lev!
sore is good @MrsOhdamnsBOSS
Thanks brother!push it hard sister
please check our community discussion here if you can give us input as a female click below
https://www.evolutionary.org/forums/threads/do-you-tell-your-partner-gf-about-your-gear-use.109706/
Very true!
So is that down another few kg's from the start of the log less than two weeks ago? Awesome job. Certainly looking good in this latest photo as well!Workout session
Current Weight: 116.2kg
Knee Warm-up (Pre-Workout)
Leg Swings: 15 swings forward/back and side-to-side per leg.
Bodyweight Box Squats: 2 sets of 10 to a bench to ensure controlled depth.
Lateral Band Walks: 2 sets of 10 steps each way to activate the glute medius, which supports knee stability.
Bench Press: Warm-up sets, then 3x8 at 55kg. Would have pushed for 60kg+, but no spotter @Ohdamn available! Finished with 1x to failure at 40kg (no leg support to maximize chest tension).
Tricep Pulldowns: Warm-up sets, then 3x10 at 72kg, finished with 1x to failure at 79kg.
Incline Chest Press: Warm-up sets, then 1x5 at 15kg, followed by 3x8 at 12kg.
Lying Tricep Extensions: 3x5 at 20kg + bar.
Cable Flys: Warm-up sets, then 1x8 at 25kg, followed by 3x12 at 32kg.
Cool-down Stretches (Post-Workout)
Doorway Chest Stretch: Hold for 30–60 seconds per side.
Overhead Tricep Stretch: Using opposite hand to gently pull the elbow down behind your head.
Cat-Cow Stretch: 10 reps to reset spine after heavy pressing.
Thanks! Yeah, I've noticed my weight will sometimes fluctuate by a few kgs every few weeks, if you know, you know!
I’m guessing that’s what happened here, but the lowest my weight has been is actually what it was yesterday. 
Milestone Moment!! My first package from the team has officially arrived, and I’m beyond excited to start representing them. 
Today’s Session: Pull Day (Back & Biceps)
: Photos of yesterday’s and today’s meals are included below. As well as some extras . Keeping the protein high!
Fabulous TD sister.Training Log Update
Logger for @War Born Peptides!
First Sponsor Package from @War Born Peptides Arrived!
Huge day today!
It’s such a proud moment to have their backing as I push toward my next goals.
First Impressions: The packaging was absolutely amazing, and everything arrived in perfect condition. I’m looking forward to integrating these into my protocol and will be documenting my honest experience and results right here in my log.
Lat Pulldowns (Wide) 66kg 4 x 10 Slow pull down; controlled hold on the way up.
Seated Cable Row 47kg 4 x 10 Focused on the full stretch.
Single-Arm DB Row 30kg 3 x 8 Held at the bottom for a deep stretch.
Face Pulls 66kg 4 x 10 Dialed back slightly to avoid knee stress while bracing.
Hammer Curls 10kg 3 x 10 Neutral grip for the brachialis.
Yesterday’s Session:
Shoulders Arnold Shoulder Press: 10kg | 4 Sets x 4 Reps
Rear Delt Cables: 7kg | 3 Sets to Failure
Static Lateral Holds: 5kg | Held to Failure
Reflections & Nutrition
Tempo & Intensity: Everything today was centered on the "stretch" and a slow, controlled tempo. I tested higher weight on the face pulls, but kept it at 66kg to keep the pressure off my knee.
Fuel
Thanks so much KopiteFabulous TD sister.
Workouts were fantastic. You are killing it
... I really appreciate it! 
TD!! Right onTraining Log Update
Logger for @War Born Peptides!
First Sponsor Package from @War Born Peptides Arrived!
Huge day today!
It’s such a proud moment to have their backing as I push toward my next goals.
First Impressions: The packaging was absolutely amazing, and everything arrived in perfect condition. I’m looking forward to integrating these into my protocol and will be documenting my honest experience and results right here in my log.
Lat Pulldowns (Wide) 66kg 4 x 10 Slow pull down; controlled hold on the way up.
Seated Cable Row 47kg 4 x 10 Focused on the full stretch.
Single-Arm DB Row 30kg 3 x 8 Held at the bottom for a deep stretch.
Face Pulls 66kg 4 x 10 Dialed back slightly to avoid knee stress while bracing.
Hammer Curls 10kg 3 x 10 Neutral grip for the brachialis.
Yesterday’s Session:
Shoulders Arnold Shoulder Press: 10kg | 4 Sets x 4 Reps
Rear Delt Cables: 7kg | 3 Sets to Failure
Static Lateral Holds: 5kg | Held to Failure
Reflections & Nutrition
Tempo & Intensity: Everything today was centered on the "stretch" and a slow, controlled tempo. I tested higher weight on the face pulls, but kept it at 66kg to keep the pressure off my knee.
Fuel
Love the touchdown pics! That’s a solid weight you’re moving for the lat pull downs too.Training Log Update
Logger for @War Born Peptides!
First Sponsor Package from @War Born Peptides Arrived!
Huge day today!
It’s such a proud moment to have their backing as I push toward my next goals.
First Impressions: The packaging was absolutely amazing, and everything arrived in perfect condition. I’m looking forward to integrating these into my protocol and will be documenting my honest experience and results right here in my log.
Lat Pulldowns (Wide) 66kg 4 x 10 Slow pull down; controlled hold on the way up.
Seated Cable Row 47kg 4 x 10 Focused on the full stretch.
Single-Arm DB Row 30kg 3 x 8 Held at the bottom for a deep stretch.
Face Pulls 66kg 4 x 10 Dialed back slightly to avoid knee stress while bracing.
Hammer Curls 10kg 3 x 10 Neutral grip for the brachialis.
Yesterday’s Session:
Shoulders Arnold Shoulder Press: 10kg | 4 Sets x 4 Reps
Rear Delt Cables: 7kg | 3 Sets to Failure
Static Lateral Holds: 5kg | Held to Failure
Reflections & Nutrition
Tempo & Intensity: Everything today was centered on the "stretch" and a slow, controlled tempo. I tested higher weight on the face pulls, but kept it at 66kg to keep the pressure off my knee.
Fuel
Thanks so much Alice!!Love the touchdown pics! That’s a solid weight you’re moving for the lat pull downs too.
I like that neutral grip attachment for the seated rows too! If you ever feel like switching it up, I also like the medium-length ‘mag’ cable attachment for seated rows - if you row low, ‘squeeze’ at the top, and stretch at the bottom (imaging opening up your back like a book) it’s another really nice exercise for the lats
Keep up the amazing work!
Nice!! .. I was having a "rest day" and thought I'd just go and try a few different exercises and attachments 
.. and when I tried that one, I love it! Found it hit the the right spot everytime... I also like using it on the last pull down too.
I'll give that a try Alice, thanks so much for the suggestion!
You are very welcome!!Thanks so much!!
New lowest weight 115.5
. 
. Today I just ate smaller amounts more often, and that did the trick
Great log today!! Love the workout and the food porn was nice!!Thanks @War Born Peptides, your Reta is amazing!
Log update for today: I hit a solid full-body session focusing on core and mobility, didn't want to do anything too crazy as I'm on night shift tonight and for the next 4 nights, but still wanted to do something/move my body
I kicked things off with some core work. Did plank holds on my toes, followed by weighted crunches on the machine with 10kg. I made sure to keep those reps slow and controlled, pushing through 4 sets until failure, so I was definitely feeling the burn there.
After that, I moved into calf raises, doing them one leg at a time.
I was playing with a bit of a bounce between to top stretch and mid, to finish them off until failure, two sets per leg. Tossed in some high kicks to keep the legs loose, then did a bunch of upper body stretching.
Finished up with those 'monkey swings', used straps for those, then took them off and did some dead hangs with a little shoulder pull (gotta start somewhere with the pull-up progress!). Wrapped it all up with bodyweight squats, focusing on pausing and holding at different heights throughout the move.
On the nutrition side, I had a hard time finishing my first meal today, thanks to the Reta from @War Born Peptides
It’s definitely going to force me to rethink my food plan to make sure I’m still hitting all my protein, carbs, and fats for the day
Overall, a great, functional session today, even if the eating part was a bit of a battle.
Thanks so much Sheshredz!
And I definitely was, which shocked me! 
I can't wait to for the prize to be delivered, so I can start using it It's insane how far I've come, and I can't wait to see how far I can really push. ... I'm excited to show you guys!
Welcome! I just do what I can!!Thanks so much Mark!
That is awesome sister. Reta is quite amazingThanks @War Born Peptides, your Reta is amazing!
Log update for today: I hit a solid full-body session focusing on core and mobility, didn't want to do anything too crazy as I'm on night shift tonight and for the next 4 nights, but still wanted to do something/move my body
I kicked things off with some core work. Did plank holds on my toes, followed by weighted crunches on the machine with 10kg. I made sure to keep those reps slow and controlled, pushing through 4 sets until failure, so I was definitely feeling the burn there.
After that, I moved into calf raises, doing them one leg at a time.
I was playing with a bit of a bounce between to top stretch and mid, to finish them off until failure, two sets per leg. Tossed in some high kicks to keep the legs loose, then did a bunch of upper body stretching.
Finished up with those 'monkey swings', used straps for those, then took them off and did some dead hangs with a little shoulder pull (gotta start somewhere with the pull-up progress!). Wrapped it all up with bodyweight squats, focusing on pausing and holding at different heights throughout the move.
On the nutrition side, I had a hard time finishing my first meal today, thanks to the Reta from @War Born Peptides
It’s definitely going to force me to rethink my food plan to make sure I’m still hitting all my protein, carbs, and fats for the day
Overall, a great, functional session today, even if the eating part was a bit of a battle.
Amazing work! Food pics look incredible too!Thanks @War Born Peptides, your Reta is amazing!
Log update for today: I hit a solid full-body session focusing on core and mobility, didn't want to do anything too crazy as I'm on night shift tonight and for the next 4 nights, but still wanted to do something/move my body
I kicked things off with some core work. Did plank holds on my toes, followed by weighted crunches on the machine with 10kg. I made sure to keep those reps slow and controlled, pushing through 4 sets until failure, so I was definitely feeling the burn there.
After that, I moved into calf raises, doing them one leg at a time.
I was playing with a bit of a bounce between to top stretch and mid, to finish them off until failure, two sets per leg. Tossed in some high kicks to keep the legs loose, then did a bunch of upper body stretching.
Finished up with those 'monkey swings', used straps for those, then took them off and did some dead hangs with a little shoulder pull (gotta start somewhere with the pull-up progress!). Wrapped it all up with bodyweight squats, focusing on pausing and holding at different heights throughout the move.
On the nutrition side, I had a hard time finishing my first meal today, thanks to the Reta from @War Born Peptides
It’s definitely going to force me to rethink my food plan to make sure I’m still hitting all my protein, carbs, and fats for the day
Overall, a great, functional session today, even if the eating part was a bit of a battle.
love your meal pics sisterThanks @War Born Peptides, your Reta is amazing!
Log update for today: I hit a solid full-body session focusing on core and mobility, didn't want to do anything too crazy as I'm on night shift tonight and for the next 4 nights, but still wanted to do something/move my body
I kicked things off with some core work. Did plank holds on my toes, followed by weighted crunches on the machine with 10kg. I made sure to keep those reps slow and controlled, pushing through 4 sets until failure, so I was definitely feeling the burn there.
After that, I moved into calf raises, doing them one leg at a time.
I was playing with a bit of a bounce between to top stretch and mid, to finish them off until failure, two sets per leg. Tossed in some high kicks to keep the legs loose, then did a bunch of upper body stretching.
Finished up with those 'monkey swings', used straps for those, then took them off and did some dead hangs with a little shoulder pull (gotta start somewhere with the pull-up progress!). Wrapped it all up with bodyweight squats, focusing on pausing and holding at different heights throughout the move.
On the nutrition side, I had a hard time finishing my first meal today, thanks to the Reta from @War Born Peptides
It’s definitely going to force me to rethink my food plan to make sure I’m still hitting all my protein, carbs, and fats for the day
Overall, a great, functional session today, even if the eating part was a bit of a battle.
@MrsOhdamnsBOSS the planks are a win! happy to see you moving forward.
Thanks brother!That is awesome sister. Reta is quite amazing
It definitely is Kopite
Thanks Lev, I really appreciate it.love your meal pics sister
True that! I plan to keep trying to hold the planks for longer
Thanks Alice!Amazing work! Food pics look incredible too!
I keep trying to push myself that little bit further each time
planks are the win sisterThanks Lev, I really appreciate it.
keep trying @MrsOhdamnsBOSS
Lets go!!! You can hold those planks for as long as you need to!! You are a badass!!planks are the win sister
Yeahhh!!! Thanks Mark! .. I'm going to keep pushing I made it to 30sec, and I'll keep adding more time when I can.. just don't want to put too much pressure on my knee 
@War Born Peptides )
Awesome work sister just keeping the simple things in check and keeping your fabulous rhythm going. Love the food picsLog Update: Mid-Shift Life Update
Training:
Rest Day: Currently powering through a 4-night shift block (Night 2 of 4).
Focus: Managing energy levels and recovery during a high-activity work period. No formal gym session today, but keeping the "active rest" mentality alive.
Status & Hydration:
Feeling a bit "meh" after two very busy nights, but pushing through.
Adjustment: Hydration took a backseat due to the work pace, and the effects are kicking in.
Priority for the next 48 hours: Aggressive rehydration and hitting those "go-go" fluids to get the system back on track.
Nutrition:
Keeping it consistent despite the schedule. (Photos of some of my foods over the last few days, has it been days?? What day is it?? What week is it?? Year??
You made it to 30 seconds!! Yes!! That is amazing! Accomplishments feel the best.
Thanks Kopite, that's definitely my plan... Keep my foods, moods and hydration in check, and push though the next two night'sAwesome work sister just keeping the simple things in check and keeping your fabulous rhythm going. Love the food pics
and keep my mind focused on that light at the end of the tunnel. Thanks so much! I love my big bowel of different fruits, can't live without it!! 
Haha yep!!
... I had my phone set-up in front of me, and was watching it .. next core session I'll try to push it a little longer . Mmm definitely! I've had a knee sleeve before, but didn't find it super comfortable tho.. i might look into getting some of that tape staff .. or just find a sleeve that fits nice!
The sleeves are a bit uncomfortable and if too tight can actually cause your leg to cramp, but the stability is great! If you use the tape, please make sure that you position it correctly, it can be an unpleasant experience if you don’t.Haha yep!!
Thanks for your comments, I really appreciate it!
Yes I definitely agree on that Mark, they can be super uncomfortable
.. but I'm not doing anything super crazy with squats or deadlifts , so I haven't needed them yet. Plus I'm trying my best to strengthen the muscles around the knee, so it can have natural support too. And thanks much for the heads-up brother, I'll definitely keep that in mind if I go to use the tape.
Really good looking pull workout there. Nice selection and number of exercises. Some good weights on the pulldowns and rows as well by the looks of it.Training Log Update
Logger for @War Born Peptides!
First Sponsor Package from @War Born Peptides Arrived!
Huge day today!
It’s such a proud moment to have their backing as I push toward my next goals.
First Impressions: The packaging was absolutely amazing, and everything arrived in perfect condition. I’m looking forward to integrating these into my protocol and will be documenting my honest experience and results right here in my log.
Lat Pulldowns (Wide) 66kg 4 x 10 Slow pull down; controlled hold on the way up.
Seated Cable Row 47kg 4 x 10 Focused on the full stretch.
Single-Arm DB Row 30kg 3 x 8 Held at the bottom for a deep stretch.
Face Pulls 66kg 4 x 10 Dialed back slightly to avoid knee stress while bracing.
Hammer Curls 10kg 3 x 10 Neutral grip for the brachialis.
Yesterday’s Session:
Shoulders Arnold Shoulder Press: 10kg | 4 Sets x 4 Reps
Rear Delt Cables: 7kg | 3 Sets to Failure
Static Lateral Holds: 5kg | Held to Failure
Reflections & Nutrition
Tempo & Intensity: Everything today was centered on the "stretch" and a slow, controlled tempo. I tested higher weight on the face pulls, but kept it at 66kg to keep the pressure off my knee.
Fuel
Awesome looking meals.Log Update: Mid-Shift Life Update
Training:
Rest Day: Currently powering through a 4-night shift block (Night 2 of 4).
Focus: Managing energy levels and recovery during a high-activity work period. No formal gym session today, but keeping the "active rest" mentality alive.
Status & Hydration:
Feeling a bit "meh" after two very busy nights, but pushing through.
Adjustment: Hydration took a backseat due to the work pace, and the effects are kicking in.
Priority for the next 48 hours: Aggressive rehydration and hitting those "go-go" fluids to get the system back on track.
Nutrition:
Keeping it consistent despite the schedule. (Photos of some of my foods over the last few days, has it been days?? What day is it?? What week is it?? Year??
Thanks Mark, it's been a long road.. and most of it not being easy, yes I've definitely kicked some (my own) ass! 
for you . I'm super proud, but it is easy to forget sometimes .. which is way it's amazing to have people like you, remind me.. just how far I've come .... And I'm definitely hitting all those categories!!
beautiful fruitsLog Update: Mid-Shift Life Update
Training:
Rest Day: Currently powering through a 4-night shift block (Night 2 of 4).
Focus: Managing energy levels and recovery during a high-activity work period. No formal gym session today, but keeping the "active rest" mentality alive.
Status & Hydration:
Feeling a bit "meh" after two very busy nights, but pushing through.
Adjustment: Hydration took a backseat due to the work pace, and the effects are kicking in.
Priority for the next 48 hours: Aggressive rehydration and hitting those "go-go" fluids to get the system back on track.
Nutrition:
Keeping it consistent despite the schedule. (Photos of some of my foods over the last few days, has it been days?? What day is it?? What week is it?? Year??
you have amazing meals sisters @MrsOhdamnsBOSS
Thanks Lev, I love my fruits!beautiful fruits
Thanks brother!
I love all of that!! I will be following your log!! Amazing!!
I'm so happy that my story, my journey so far has been a dynamite
Thanks Mark, and I'll never stop.. there's a fine line between being passionate/disciplined and being obsessed/stubborn
Thanks Sheshredz
.. and yeah I think that crazy too! Plus fruits have so many good vitamins too. I love my fruits, have them every day .. haha just depends on what's in season, and what's not going to cost a house loan to get
@War Born Peptides Determined to maximize my remaining energy before the inevitable crash, I headed straight to the gym for a deliberate, restorative session.
I’m genuinely thrilled to put my new gear to use, and I’m especially eager to see how the Cartalax I ( 
shockingly!) won helps with my knee recovery.
Great update sister. Will love to hear how the Cartalax goes. Going strong BOSSLog Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
Log Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
Thanks Brother!!Great update sister. Will love to hear how the Cartalax goes. Going strong BOSS
I'll be sure to post my experience and all the updates as I go ... Thanks Kopite!
YesLove the fruit! And your gym is next level to have such facilities! That's awesome.
I'll be tuning in to see how your cartalax goes! Really interesting pep! Its doing really great things all around the world but yet to hear of reports close to home. Great job in winning! Very generous prize from @RegenexPharma
, I really do love my gym .. I've been going to the same one this whole time, it was the first gym I walked into . They had the machine there today, so I thought I'd give it a go before my workout. .. and also feel super lucky to even have to opinion to try it, thanks again @RegenexPharma!
Epic start to your week!Log Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
pushing it hard sisterLog Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
well done love the food pics lets keep at it @MrsOhdamnsBOSS
@MrsOhdamnsBOSS that's some good looking food right there. Watermelon is one of my favorites. It's so hard though to find any good quality watermelon where I'm at.Log Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
Thanks Stevesmi
, much appreciated! And that's such a shame, watermelon is pretty expensive where I am atm.. but went to Costco today, and found a massive one.. for $11.99!!!! ... It was insanely heavy, @Ohdamn offered to help, but nope! I could do it myself ... Definitely looked a little cray cray 
.. grown ass women, stepping up on the crate to get the right angle ...
Haha my derpy way of trying to say " doing full body stretching, to shake off the 4/4 night shifts I just finished"
It’s good stuff if you can find a good quality oneThanks Stevesmi
... But damn, it was worth it tho!
That's what I like to see right there. Tremendous job on this. Sounds like you have a tough schedule the way your work is structured. I completely get it. @MrsOhdamnsBOSSLog Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
.. I realized that I'd lost progress, not gained any 
.
..... well, except for my last meal, haha.
... because it's those days that will prove to you that you can do it, no matter what else is happening .
Discipline over motivation
True!!
Thanks Ulter, I really appreciate it.. and I've always been one of those "just get in and get it done
" type of people.. but yeah it's a bit of a tough work schedule .
Log Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
That’s a real post, and it hits because everyone who’s actually in this game has had that exact moment.Log Update: The "Life-Changing (not always positive) Journey"
Today, I’ll be honest... I wasn't really planning on posting a log, but then I thought that this is a "log for my life-changing journey" and not every day is going to be super positive and full of highs
I had a bit of a rough night last night. When I was having some "zone out, wind-down time" before bed, I was really looking at my body scan and comparing it to my older one from a month ago. I should also mention that I was really excited to see my progress, knowing that I've been working hard on specific muscle groups. But when I really started looking, I realized that a lot of the numbers had regressed
So I went to sleep and then woke up in a bit of a down mood, starting a downward spiral of "why bother working out, it's not like you're making any progress." But then, like the meme I've seen, when there's no motivation... you still have consistency and discipline
So I dragged myself to the gym and did what I knew I needed to. When I walked into the gym, muscle memory took over and I did my workout. I just zoned in and pushed myself, like I've been doing for years now
I sadly don't have any pictures to add today
Sometimes you just have to show up, even when you don't want to
@MrsOhdamnsBOSS It's always exciting to get a touchdown. Hopefully you start feeling better and you build the best body of your life over the next year. We believe in you.Log Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
Thank you for sharing with us! It’s nice to know we all have days like these!Log Update: The "Life-Changing (not always positive) Journey"
Today, I’ll be honest... I wasn't really planning on posting a log, but then I thought that this is a "log for my life-changing journey" and not every day is going to be super positive and full of highs
I had a bit of a rough night last night. When I was having some "zone out, wind-down time" before bed, I was really looking at my body scan and comparing it to my older one from a month ago. I should also mention that I was really excited to see my progress, knowing that I've been working hard on specific muscle groups. But when I really started looking, I realized that a lot of the numbers had regressed
So I went to sleep and then woke up in a bit of a down mood, starting a downward spiral of "why bother working out, it's not like you're making any progress." But then, like the meme I've seen, when there's no motivation... you still have consistency and discipline
So I dragged myself to the gym and did what I knew I needed to. When I walked into the gym, muscle memory took over and I did my workout. I just zoned in and pushed myself, like I've been doing for years now
I sadly don't have any pictures to add today
Sometimes you just have to show up, even when you don't want to
The EVO family is glad to have you on here. You are killing it. I like how uplifting and motivational your posts are. It makes me happy. @MrsOhdamnsBOSSLog Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
Nice update BOSS. Don't get down on what a scan says, how do YOU feel things are going. That is the barometer. You have done so much for so long, it is guaranteed that you know what you are seeing and feeling better than any scan can. Sure you are going to have these days, everyone does, but remember you are an absolute legend who has achieved more in your journey so far than most people will in two lifetimes.Log Update: The "Life-Changing (not always positive) Journey"
Today, I’ll be honest... I wasn't really planning on posting a log, but then I thought that this is a "log for my life-changing journey" and not every day is going to be super positive and full of highs
I had a bit of a rough night last night. When I was having some "zone out, wind-down time" before bed, I was really looking at my body scan and comparing it to my older one from a month ago. I should also mention that I was really excited to see my progress, knowing that I've been working hard on specific muscle groups. But when I really started looking, I realized that a lot of the numbers had regressed
So I went to sleep and then woke up in a bit of a down mood, starting a downward spiral of "why bother working out, it's not like you're making any progress." But then, like the meme I've seen, when there's no motivation... you still have consistency and discipline
So I dragged myself to the gym and did what I knew I needed to. When I walked into the gym, muscle memory took over and I did my workout. I just zoned in and pushed myself, like I've been doing for years now
I sadly don't have any pictures to add today
Sometimes you just have to show up, even when you don't want to
Thanks @Allupfromhere, I really appreciate you jumping in. You're spot on, those scans can definitely get in your headThat’s a real post, and it hits because everyone who’s actually in this game has had that exact moment.
Those scans can mess with your head quick. One reading goes backwards and suddenly it feels like everything you’ve been doing isn’t working. But the reality is they’re just a snapshot hydration, food, stress, timing… all of it can skew things. It’s not a true reflection of the work being put in day after day.
The part that actually matters is what happened next.
No motivation, head not in it, still showed up and got it done. That’s the difference. Anyone can train when things feel good it’s those sessions where you don’t want to be there that build something real.
That spiral of “what’s the point” will come and go, but consistency doesn’t need motivation to exist. It just needs action. And once you’re in there, like you said, it becomes automatic.
Days like that don’t take anything away from progress if anything, they reinforce it.
Because it proves that even when your head isn’t on your side, your habits still are.
Sometimes the win isn’t in the numbers or the scan… it’s just in showing up and doing what you said you would.
Im a little late to this party but im glad I've found it now. Been a massive fan of @Ohdamn for a long time now and love seeing you both here in our community.
Stay on the grind especially on the hard days.. they are alway more satisfying to turn around and say - yeah i still fucked shit up today
. Just have to remember that they're a snapshot.. and don't reflect the whole story/grind. 
. I'm so happy that I joined this community, everyone has been nothing short of amazing and insanely supportive Nothing could take me off this track I'm on .. not even me!
Thanks Roidders, and that's so true! Today's a new day, pushing through that mind set, and I'm going back for legs..
.. I'm so happy to have all the support from you guys
Thank you for sharing with us! It’s nice to know we all have days like these!
I think the most satisfying days are the ones where you don’t want to do it and you train anyway. It’s the biggest achievement we have!
great work on getting it done anyway - that’s going to get you to the next level!
We definitely all have those days!! And I agree Panda, it might not feel like it in the moment.. but after, you have that moment of "yes, no matter what.. I can do this" and you always remember those moments as you keep moving forward. 
Thanks brother, I'm happy and glad to be here with you guys!
Thanks Kopite! Yes, that's true.. it's sometimes easy to lose track of how I've come.. because you just get used to moving and pushing yourself forward. Thanks again KopiteNice update BOSS. Don't get down on what a scan says, how do YOU feel things are going. That is the barometer. You have done so much for so long, it is guaranteed that you know what you are seeing and feeling better than any scan can. Sure you are going to have these days, everyone does, but remember you are an absolute legend who has achieved more in your journey so far than most people will in two lifetimes.
, I really appreciate your kind words
EVO family supports you.Thanks Roidders, and that's so true! Today's a new day, pushing through that mind set, and I'm going back for legs..
Yeah, that makes the most sense. Just handle your business and get it done.Thanks Ulter, I really appreciate it.. and I've always been one of those "just get in and get it done
We are very blessed to have you.Thanks brother, I'm happy and glad to be here with you guys!
@MrsOhdamnsBOSS Nice update & food pics are on point!Log Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
@MrsOhdamnsBOSS great update. Glad to see it! Keep it up.Log Update
Post-Shift Recovery & Reset
I officially conquered my final night shift of the rotation last night!!
I focused on a high-quality, full-body mobility flow to reset my nervous system, supplemented by targeted chest and tricep work.
I also managed to catch the gym’s body scan event today, it was a struggle to get there, but having the updated data is a huge win for tracking my progress.
To top off an already successful morning,
I returned home to find an exciting package waiting for me!!
It’s a rare and welcome surprise to actually win something!!
Between the post-workout endorphins and the excitement of the new delivery, my body finally signaled it was time to shut down.
I’m currently set to sleep like a log, fully recharging to tackle tomorrow’s training with a fresh, focused mindset.
Weight: 113.9!! @War Born Peptides 
Thanks 2Thick! I feel very blessed too
I appreciate it so much!
Update!! , but the appetite definitely had its limits once the main protein was done .
Great update BOSS. Really killing those workouts now!!Log Update!!
Part 1: Wednesday, March 18 – Lower Body & Mobility
Focused on control and range of motion
Warm-up & Mobility: 15-minute treadmill walk.
Lower body stretching and high kicks.
Bodyweight squats (incorporating holds at varying depths to build isometric strength).
Leg Curls: Warm-up sets followed by 3 x 10 @ 38kg.
Note: Focused on a slow, controlled tempo with a hard squeeze/hold at the top of the curl.
Abductor: Warm-ups @25kg, then 3 x 20 @52kg.
Adductor: Warm-ups @25kg, then 3 x 20 @32kg.
Part 2: Thursday, March 19 – Full Body Power & Recovery
Switched gears today to a high-energy session hitting all the major muscle groups in a superset flow, followed by a dedicated recovery block.
The Big Three Circuit (Super Set Vibe):
+Lat Pulldowns
+Bench Press
+Squats (Progressive Loading: Added an extra 10kg every second set).
Pre-Work Recovery Session:
Headed back to the gym for a second round specifically for a full-body stretch.
Included monkey swings to decompress the spine and open up the shoulders.
Feeling loose, strong, and ready to head into work.
Well hot damn you go girl!!!
The All-You-Can-Eat Report: Protein Priority
Decided this deserved its own update. I headed to the buffet at an all-you-could-eat restaurant and went in with a clear plan
Round 1: The Protein Foundation
I started with a massive plate of roast meats—chicken drumsticks, wings, sliced beef, and pork with a side of gravy.
The Result: This was the "win" of the night. I cleared the vast majority of the meat, leaving just the bones and trimmings. This was where the bulk of the fuel came from.
Round 2: The Sides & Main
I loaded up a second plate with honey soy chicken, black bean beef, fried rice, and some chips/wedges, plus a side of steamed pumpkin and broccoli.
The Result: Total hit-out here. I barely touched the honey soy or the black bean beef, and the chips stayed mostly on the plate. Even the broccoli was a no-go—I just didn't have the room for the fillers.
Round 3: The Sweet Finish
I grabbed a mix of watermelon, cheesecake slices, brownie bites, and a bowl of soft serve with sprinkles.
The Result: I kept it very light here. I managed to eat some of the watermelon but couldn't even finish that. I only had about two small spoonfuls of the ice cream and a tiny bit of the cheesecake. I didn't touch the other cakes at all.
The Stats & Hydration
Hydration: Stuck to a massive jug of ice water and a Liquid I.V. (Passion Fruit) to help manage the sodium from the roast meats.
The Verdict: This wasn't the blowout I expected. Once the initial protein hit, the hunger vanished. It turned into a solid high-protein refeed rather than a massive carb-heavy cheat.
This is a great strategy! How has this been going?On my normal (non-working) days, I aim for a consistent window where I stop eating by 9–10 PM and don't break the fast until after midday the next day.I find that keeping that first training session completely fasted makes me feel much sharper.
This made me chuckle LOL, you have a great way of describing everything and don't take yourself too seriously I love it.Getting out of bed required a tactical "army roll" just to hit the floor.
Congratulations this is fantastic!116kg! The lowest I've been to date
This was my first 'ah haaa' moment compliments of @LevButlerov ... now I'm up to 40g/day and I love it.Newest addition!
Love this!I’m not going to let the fear or worry of a re-injury stop me from taking this journey to the level I know I can reach!!
Excellent detail and notes in all your log updates, keep this going it's like you've been doing it for years.
Stay on your log and let it be your accountability, that's what works for me. You got this!Keeping the momentum moving forward and sticking to the plan.
I can tell from the pics, which are delicious looking by the way and super healthy too!
BAM! This exactly. Once it becomes a habit then motivation is just gravy."why bother working out, it's not like you're making any progress." But then, like the meme I've seen, when there's no motivation... you still have consistency and discipline
Look at you go! Like I said, you go girl!
Awesome update!!!Log Update!!
Part 1: Wednesday, March 18 – Lower Body & Mobility
Focused on control and range of motion
Warm-up & Mobility: 15-minute treadmill walk.
Lower body stretching and high kicks.
Bodyweight squats (incorporating holds at varying depths to build isometric strength).
Leg Curls: Warm-up sets followed by 3 x 10 @ 38kg.
Note: Focused on a slow, controlled tempo with a hard squeeze/hold at the top of the curl.
Abductor: Warm-ups @25kg, then 3 x 20 @52kg.
Adductor: Warm-ups @25kg, then 3 x 20 @32kg.
Part 2: Thursday, March 19 – Full Body Power & Recovery
Switched gears today to a high-energy session hitting all the major muscle groups in a superset flow, followed by a dedicated recovery block.
The Big Three Circuit (Super Set Vibe):
+Lat Pulldowns
+Bench Press
+Squats (Progressive Loading: Added an extra 10kg every second set).
Pre-Work Recovery Session:
Headed back to the gym for a second round specifically for a full-body stretch.
Included monkey swings to decompress the spine and open up the shoulders.
Feeling loose, strong, and ready to head into work.
keep getting after it 
looks tasty
The All-You-Can-Eat Report: Protein Priority
Decided this deserved its own update. I headed to the buffet at an all-you-could-eat restaurant and went in with a clear plan
Round 1: The Protein Foundation
I started with a massive plate of roast meats—chicken drumsticks, wings, sliced beef, and pork with a side of gravy.
The Result: This was the "win" of the night. I cleared the vast majority of the meat, leaving just the bones and trimmings. This was where the bulk of the fuel came from.
Round 2: The Sides & Main
I loaded up a second plate with honey soy chicken, black bean beef, fried rice, and some chips/wedges, plus a side of steamed pumpkin and broccoli.
The Result: Total hit-out here. I barely touched the honey soy or the black bean beef, and the chips stayed mostly on the plate. Even the broccoli was a no-go—I just didn't have the room for the fillers.
Round 3: The Sweet Finish
I grabbed a mix of watermelon, cheesecake slices, brownie bites, and a bowl of soft serve with sprinkles.
The Result: I kept it very light here. I managed to eat some of the watermelon but couldn't even finish that. I only had about two small spoonfuls of the ice cream and a tiny bit of the cheesecake. I didn't touch the other cakes at all.
The Stats & Hydration
Hydration: Stuck to a massive jug of ice water and a Liquid I.V. (Passion Fruit) to help manage the sodium from the roast meats.
The Verdict: This wasn't the blowout I expected. Once the initial protein hit, the hunger vanished. It turned into a solid high-protein refeed rather than a massive carb-heavy cheat.
enjoy the food but in future start with the sides and veggies first to fill up more
Strong training sister!!Log Update!!
Part 1: Wednesday, March 18 – Lower Body & Mobility
Focused on control and range of motion
Warm-up & Mobility: 15-minute treadmill walk.
Lower body stretching and high kicks.
Bodyweight squats (incorporating holds at varying depths to build isometric strength).
Leg Curls: Warm-up sets followed by 3 x 10 @ 38kg.
Note: Focused on a slow, controlled tempo with a hard squeeze/hold at the top of the curl.
Abductor: Warm-ups @25kg, then 3 x 20 @52kg.
Adductor: Warm-ups @25kg, then 3 x 20 @32kg.
Part 2: Thursday, March 19 – Full Body Power & Recovery
Switched gears today to a high-energy session hitting all the major muscle groups in a superset flow, followed by a dedicated recovery block.
The Big Three Circuit (Super Set Vibe):
+Lat Pulldowns
+Bench Press
+Squats (Progressive Loading: Added an extra 10kg every second set).
Pre-Work Recovery Session:
Headed back to the gym for a second round specifically for a full-body stretch.
Included monkey swings to decompress the spine and open up the shoulders.
Feeling loose, strong, and ready to head into work.
can you start adding more cardio fasted please? @MrsOhdamnsBOSS
Thanks Lev, and definitely .. I'll add some more cardio on my "off night shift days"Strong training sister
It was pretty nicelooks tasty
, haha well most of it. Yes Lev that what I normally do when I'm eating my meals.. I'll eat the veggies first . But I wanted to change things up a little, for that all-you-could-eat experience
Yes, I'm trying to keep my focus on what changes I can see in the mirror and how I'm feeling etc.. and not on those numbersAwesome update!
You’re so right, discipline > motivation every time.
I wouldn’t worry too much about the scan results, I’d focus on the visuals, training performance & how you feel/ health markers to assess progress
. Thanks for the supportive comments Alice, I really appreciate it!
Thanks HarleyGuy! I really appreciate all you comments, and you keeping up with everything
thanks so much brother
Thanks so much Kopite! I appreciate it!Great update BOSS. Really killing those workouts now
Great update @MrsOhdamnsBOSS!!Log Update!!
Part 1: Wednesday, March 18 – Lower Body & Mobility
Focused on control and range of motion
Warm-up & Mobility: 15-minute treadmill walk.
Lower body stretching and high kicks.
Bodyweight squats (incorporating holds at varying depths to build isometric strength).
Leg Curls: Warm-up sets followed by 3 x 10 @ 38kg.
Note: Focused on a slow, controlled tempo with a hard squeeze/hold at the top of the curl.
Abductor: Warm-ups @25kg, then 3 x 20 @52kg.
Adductor: Warm-ups @25kg, then 3 x 20 @32kg.
Part 2: Thursday, March 19 – Full Body Power & Recovery
Switched gears today to a high-energy session hitting all the major muscle groups in a superset flow, followed by a dedicated recovery block.
The Big Three Circuit (Super Set Vibe):
+Lat Pulldowns
+Bench Press
+Squats (Progressive Loading: Added an extra 10kg every second set).
Pre-Work Recovery Session:
Headed back to the gym for a second round specifically for a full-body stretch.
Included monkey swings to decompress the spine and open up the shoulders.
Feeling loose, strong, and ready to head into work.
good change sisterIt was pretty nice
as long as you enjoyed @MrsOhdamnsBOSS
We appreciate you.I appreciate it so much!
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