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waiting to see tomorrow throw some pics up of the meals and update us bro
6th Feb 2025
Diet
As Per photos
Training
Leg extensions
set 1: 40kg x 20 (5 reps, 5 second hold, keep repeating until 20 reps 20 seconds)
set
set 2: 54kg x 20 (same as last set)
set 3: 110kg x 10
set 4: 131kg x 7
set 5: 40kg x 20 (same as first two)
close stance ass to grass smith machine high bar squats
(getting down as far as physically possible)
set 1: bar x 10
set 2: 1pps x 10
set 3: 1.5pps x 3
dropset: 1pps x 10
replacing RDLs as my
lower back is sore from yesterday to laying leg curls (i treat these like bicep curls, slow movements and really squeezing at the top of the movement, slowly letting to go back down.)
set 1: 15kgs x 20
set 2: 32kgs x 15
set 3 46kg x 7 + 10 partials
set 4: 20kgs x 10 pulse reps (half partial followed by a full rep = 1)
smith machine elevated calf raises
(tempo is 2 second hold at top, 4 seconds on the way down, hold for a second, explode up.)
set 1: 1pps x 15
set 2: 1pps x 15
abductor and adductor machine (was meant to do this before calves but forgot)
set 1: 28kg x 10 for both
set 2: 49kg x 10 for both
set 3: 35kg x 20 for both
Cardio
6kmp/h 15% incline 8.5mins
calories burnt 125
stopped early as i started getting bad blisters above my ankle from my shoes
weight
forgot to weigh myself after my workout
Diet
As Per photos
Training
Leg extensions
set 1: 40kg x 20 (5 reps, 5 second hold, keep repeating until 20 reps 20 seconds)
set
set 2: 54kg x 20 (same as last set)
set 3: 110kg x 10
set 4: 131kg x 7
set 5: 40kg x 20 (same as first two)
close stance ass to grass smith machine high bar squats
(getting down as far as physically possible)
set 1: bar x 10
set 2: 1pps x 10
set 3: 1.5pps x 3
dropset: 1pps x 10
replacing RDLs as my
lower back is sore from yesterday to laying leg curls (i treat these like bicep curls, slow movements and really squeezing at the top of the movement, slowly letting to go back down.)
set 1: 15kgs x 20
set 2: 32kgs x 15
set 3 46kg x 7 + 10 partials
set 4: 20kgs x 10 pulse reps (half partial followed by a full rep = 1)
smith machine elevated calf raises
(tempo is 2 second hold at top, 4 seconds on the way down, hold for a second, explode up.)
set 1: 1pps x 15
set 2: 1pps x 15
abductor and adductor machine (was meant to do this before calves but forgot)
set 1: 28kg x 10 for both
set 2: 49kg x 10 for both
set 3: 35kg x 20 for both
Cardio
6kmp/h 15% incline 8.5mins
calories burnt 125
stopped early as i started getting bad blisters above my ankle from my shoes
weight
forgot to weigh myself after my workout
Attachments
what’s your opinion on cheat days/cheat meals
how should i go about it now that im basically on a keto diet?
cheat days and meals are a must bro Dan Duchaine preached it hard
so tomorrow (saturday) is usually my cheat day
do i have eat anything i want or should i only have one meal, or should i try to stick relatively healthy (e.g sushi)
or does it not matter that much if i eat burgers/pizza etc
i obviously wouldn’t down 10,000 calories in a day, but how far do i go in terms of eating cheat food.
i’ve always just had the day off and binge ate whatever i felt like on the day
forgot to upload this yesterday
7th feb 2025
diet
as per photo
(i lightly crumb my chicken with panko bread crumbs and mix a seasoning with it, then air fry it. if that isn’t optimal i can drop the breadcrumbs)
training
(would normally be a shoulder arm day but my mate wanted to workout chest together so i just did his workout with him)
incline db bench
set1: 10kg x 10
set2: 25kg x 10
set 3: 42.5kg x 5
flat db bench
set1: 25kg x 6
set 2: 35kg x 6
set 3: 40 x 6
dips
set1: body weight x 9
high to low cable flies
set1: 5kg x 10
set2: 12.5kg x 10
set3: 17.5kg x 6
shoulder db press
(right delt has been playing up since i pulled it shovelling at work so i can’t go as heavy as i use to 40kg otherwise it hurts)
set1: 10kg x 10
set2: 25kg x 10
set3: 25kg x 8
cable lateral raise
set1: 2.5kg x 15
set2: 7.5kg x 12
set3: 10kg x 10
set4: 5kg x 20
tricep push downs
set1: 20kg x 10
set2: 35kg x 10
set3: 42.5kg x 8
set4: 40kg x 8
single arm cross body push downs
set1: 2.5kg x 10
set2: 5kg x 10
set3: 7.5kg x 9
cardio
20mins 15% incline 6kmp/h
calories burnt 300
7th feb 2025
diet
as per photo
(i lightly crumb my chicken with panko bread crumbs and mix a seasoning with it, then air fry it. if that isn’t optimal i can drop the breadcrumbs)
training
(would normally be a shoulder arm day but my mate wanted to workout chest together so i just did his workout with him)
incline db bench
set1: 10kg x 10
set2: 25kg x 10
set 3: 42.5kg x 5
flat db bench
set1: 25kg x 6
set 2: 35kg x 6
set 3: 40 x 6
dips
set1: body weight x 9
high to low cable flies
set1: 5kg x 10
set2: 12.5kg x 10
set3: 17.5kg x 6
shoulder db press
(right delt has been playing up since i pulled it shovelling at work so i can’t go as heavy as i use to 40kg otherwise it hurts)
set1: 10kg x 10
set2: 25kg x 10
set3: 25kg x 8
cable lateral raise
set1: 2.5kg x 15
set2: 7.5kg x 12
set3: 10kg x 10
set4: 5kg x 20
tricep push downs
set1: 20kg x 10
set2: 35kg x 10
set3: 42.5kg x 8
set4: 40kg x 8
single arm cross body push downs
set1: 2.5kg x 10
set2: 5kg x 10
set3: 7.5kg x 9
cardio
20mins 15% incline 6kmp/h
calories burnt 300
Attachments
Eat whatever foods you want for 1 meal like burger or pizza, enjoy it once a week.
Protein ratios are good but you need to up the fiber
you added psyllium?On the tricep work cut 1 set and add 1 set of 4 to close.
@lukeobz80 awesome work bro! Will be following along!
8th feb 2025
diet
was cheat day and i didn’t record what i ate,
but i ate a GyG breakfast burrito with a hash brown and a serving of honey chicken with rice from a asian shop. that’s all i ate as i went out at night and had drinks with the boys for one of their bday. not the best nor smartest day for me in terms of my goals but its the first time in a long time so i let myself have fun
training
N/A had no time
Cardio
untracked
diet
was cheat day and i didn’t record what i ate,
but i ate a GyG breakfast burrito with a hash brown and a serving of honey chicken with rice from a asian shop. that’s all i ate as i went out at night and had drinks with the boys for one of their bday. not the best nor smartest day for me in terms of my goals but its the first time in a long time so i let myself have fun
training
N/A had no time
Cardio
untracked
just to update my goals
i’m cutting right now to get lean and then ideally stay lean most of the year ‘round.
i want to be as lean as maintainable, preferably with abs.
so when i start my cycle i want to preferably stay lean, dry out as much as i can and continue slowly getting bigger.
mainly want to stay lean for social media content creation + modelling opportunities
i don’t know what i should stack for my first proper cycle so if anyone could help and suggest a few possible ideas for my soon to be first cycle, i’d appreciate it.
i’m assuming test e by itself would be the best.
With my previous ‘fake’ cycles, i was pinning into my quads however i’d really like to learn how to pin my shoulders so they can get bigger. is there any resources on this forums for pinning guides or anything along those lines?
i’m cutting right now to get lean and then ideally stay lean most of the year ‘round.
i want to be as lean as maintainable, preferably with abs.
so when i start my cycle i want to preferably stay lean, dry out as much as i can and continue slowly getting bigger.
mainly want to stay lean for social media content creation + modelling opportunities
i don’t know what i should stack for my first proper cycle so if anyone could help and suggest a few possible ideas for my soon to be first cycle, i’d appreciate it.
i’m assuming test e by itself would be the best.
With my previous ‘fake’ cycles, i was pinning into my quads however i’d really like to learn how to pin my shoulders so they can get bigger. is there any resources on this forums for pinning guides or anything along those lines?
you seem to be able to keep diet pretty clean bro but you gotta work on the drinking or cheat meals
remember on steroids alcohol is really nasty on the liver like real bad
I've been following your log from day one bro @lukeobz80
best case for you is to start with just 150mgs testosterone and 30mgs anavar with n2guard 7caps and 10mgs cardarine gw
we would start slow and light and see how you respond before we tighten you up
you're in USA?
yeah this is quite literally the first time i’ve had alcohol in months. i’m not a big drinker at all and i definitely wouldn’t touch them on cycle.
what can i do to improve cheat meals?
but yeah keeping the diet clean is easy
i’ve been slacking gym wise the last two days and there’s no excuse. will be back grinding today and will update the log throughout the week
feeling good on the low carb diet
i’m in australia
can definitely start low and increase as we go. want to cycle as smart and proper as i can.
as i said i really just want to stay as lean as i can majority of the year unless we think its best for a bulk when the time comes.
eventually would want to be dry and vascular like how tren makes people look, however i would rather not hop on tren anytime soon until im more seasoned
in Au you got a lot of local guys in the EVO family here bro
I would go low and not go high so you can feel the gains @lukeobz80
but if you want to super tighten up think of it as a bodybuilding show but for modelling where you gotta get shredded
alright well that’ll be the goal then, shredded for modelling. i’ll keep posting logs and if i need to change anything lmk.
what calorie goal should i aim for in my cardio?
also what exercises and on what days do i hit for abs
calories not the most important factor bor
you should aim for macro ratios, if you want to lean out lower carbs and cardio are a must so plan around that
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