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exactly. You can always change up the way you dose it day by day. It's not like using steroids.
@Nacho awesome work right here! Put that food down bro!04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
@Nacho Good work bro.....legit updates.......04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
You are doing great buddy, I like the different meals, you're getting very, very clean.04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
You won't beat a simple protein and carb meal with some veggies.
@Nacho
04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
bros nacho you are impressing us. good diet and you pushing some good training. love it!
@Nacho
That’s it bro!
05.06.25
Pull
Powered by Notorious Labs @bigdawg1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*shoulders*
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raises
3 sets
7kg x 12
7kg x 11
7kg x 9
Left side only 5kg x 12
*back*
Barbel row
3 sets
Tempo 1-1-2-1
32.5kg x 12
32.5kg x 12
32.5kg x 11
Dumbell row
4 sets
Tempo 1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 10
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Probably the best the back session I have ever had feeling stronger
*biceps*
Hammer curls
4 sets
Tempo 1-1-2-1
9kg x 12
9kg x 12
9kg x 12
9kg x 12
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 11 pro 1 assisted
Biceps felt fuckjng great normally get the misses to give me a quick hand just to get those last assisted reps in but I only needed her for the last set and for 1
Shrugs
3 sets
Tempo 1-1-2-1
15 kg x 12
15 kg x 12
15 kg x 12
*Forearms*
Behind back wrist curls
3 sets
30kg x 12
30kg x 12
30kg x 10
Weights increased heaps on this I think I was leaving a lot in the tank previously, the forearm pump was next level,
Supported wrist curls
3 sets
5kg x 12
5kg x 10
5kg x 10
Forearms were blown from previous exercise, could barley grip the Dumbell
Got home yesterday and probably did everything I could do to drag time out before I needed to train was very unmotivated, but once I got in there and locked it in, was probably the strongest I felt, was able to really focus and just put the work in,
Foods
1.
Shake with banana
250g chicken breast
250g potato
50g spinach
2.
Bagel with jam
2x yo pro protein yogurts
3.
250g chicken breast
250g potato
50g spinach
Pre work out.
Hydration salts
EAA’s
Carb x Cyclic dextrin
Coconut water
Post work out.
44g shake
Musashi protein bar
Kcal 3788
Protein 292
Carbs 472
Fats 74
Swapped my meals around had the heavy meal first try to give my body abit of time to digest it was a lot more comfortable yesterday don’t know if it was the swap or just a good day with appetite will run this for a couple days to see if it helps just waiting on the MK677 hopefully in the mail today
I know this is nothing but I’m definitely seeing changes in the body and it’s feeling good couple of pics of the twigs
Pull
Powered by Notorious Labs @bigdawg1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*shoulders*
Bent over flys
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 12
Left side only 5 kg x 12
Side lateral raises
3 sets
7kg x 12
7kg x 11
7kg x 9
Left side only 5kg x 12
*back*
Barbel row
3 sets
Tempo 1-1-2-1
32.5kg x 12
32.5kg x 12
32.5kg x 11
Dumbell row
4 sets
Tempo 1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 10
Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Probably the best the back session I have ever had feeling stronger
*biceps*
Hammer curls
4 sets
Tempo 1-1-2-1
9kg x 12
9kg x 12
9kg x 12
9kg x 12
Superset
Supernate and pronate straight bark curl
Tempo 1-1-2-1
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 12 pro
17.5kg x 12sup x 11 pro 1 assisted
Biceps felt fuckjng great normally get the misses to give me a quick hand just to get those last assisted reps in but I only needed her for the last set and for 1
Shrugs
3 sets
Tempo 1-1-2-1
15 kg x 12
15 kg x 12
15 kg x 12
*Forearms*
Behind back wrist curls
3 sets
30kg x 12
30kg x 12
30kg x 10
Weights increased heaps on this I think I was leaving a lot in the tank previously, the forearm pump was next level,
Supported wrist curls
3 sets
5kg x 12
5kg x 10
5kg x 10
Forearms were blown from previous exercise, could barley grip the Dumbell
Got home yesterday and probably did everything I could do to drag time out before I needed to train was very unmotivated, but once I got in there and locked it in, was probably the strongest I felt, was able to really focus and just put the work in,
Foods
1.
Shake with banana
250g chicken breast
250g potato
50g spinach
2.
Bagel with jam
2x yo pro protein yogurts
3.
250g chicken breast
250g potato
50g spinach
Pre work out.
Hydration salts
EAA’s
Carb x Cyclic dextrin
Coconut water
Post work out.
44g shake
Musashi protein bar
Kcal 3788
Protein 292
Carbs 472
Fats 74
Swapped my meals around had the heavy meal first try to give my body abit of time to digest it was a lot more comfortable yesterday don’t know if it was the swap or just a good day with appetite will run this for a couple days to see if it helps just waiting on the MK677 hopefully in the mail today
I know this is nothing but I’m definitely seeing changes in the body and it’s feeling good couple of pics of the twigs
Attachments
bros EVO power and love
Another good update broski.
You're growing for sure.
have you added digestive enzymes and probiotics to help digest?
Yeah mate on probiotic 30mil 1 in the morning and have digestive enzymes every mealYou're growing for sure.
Psyllium husk?
Yeah mate I take that aswell Metamucil try to have atleast 3 a day I think there 5g sachets, always have atleast 2 servesPsyllium husk?
First guy to really take care of his gut.
EVO family loveThat’s it bro!
MK-677 should be a great addition.04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
@Nacho great work man. Keep it up.04.6.25
Powered by Notorious Labs @bigdawg1
Push
*warm up*
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
*chest*
Incline Dumbell press
4 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12
Flat Dumbell press
3 sets
1-1-3-2
13kg x 12
13kg x 12
13kg x 11
Dumbell fly
3 sets
1-1-3-2
7kg x 12
7kg x 12
7kg x 12
Chest was feeling good shoulder still abit tender from physio didn’t want to over work it
*triceps*
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
17.5kg x SC-12 CG-12
17.5kg x SC-12 CG-9
17.5kg x SC-12 CG-7
French press
3 sets
1-1-2-1
11kg x 12
11kg x 11
11kg x 8
Triceps were demolished after this
*shoulders*
Rear delt bent over flys
4sets
1-1-3-2
5kg x 12
5kg x 12
5kg x 10
5kg x 7
Shoulder fatigue really fast, was very tight stopped did a few rehab exercises to try and get loosen it up alittle
Side lateral raises
3 sets
1-1-1-1
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Shake banana
Kiwi fruit
Abe’s bagel and jam
2x yo pro protein yogurts
2.
250g chicken breast
250g potatoes
3.
250g chicken breast
250g potatoes
50g spinach raw
Pre work out.
Hydration salt
EAA’s
Coconut water
Carb x Cyclic dextrin
Post workout.
Musashi bar
44g shake
Kcal 3765
Protein 293
Carbs 467
Fats 74
Listened to a few lads and got some MK677 coming should be here later today, thanks again Notorious Labs @bigdawg1 for the help and fast replies lads if ya need anything make sure to hit Notorious labs @bigdawg1! Best in AUS Yesterday was a struggle again with the appetite managed to hit my goals but was it of a struggle hopping the MK677 will help. Took a fasted weight this morning lads 68kg so steadily putting on the weight
That’s it, I can thank @Allupfromhere for that oneFirst guy to really take care of his gut.
