Approved Log On going transformation Log

[Nacho]

06.06.25
Rest day
Powered by Notorious Labs @bigdawg1
Foods

1.
250g chicken breast
250g potato
Yo pro yogurt

2.
44g shake
Bagel with jam
Kiwi fruit
Yo pro yogurt



Hydration drink.
Carb x
Eaa’s
Hydration salts
Coconut water

3.
250g chicken breast
250g potato’s
50g spinach


Snack.
Protein bar


Kcal 3765
Protein 293
Carbs 476
Fats 74



About as good as a rest day could be, finished work super early got home ate some food slept for a few hours woke up did a couple rehab exercises and foam rolled the delts and lats ate some more some quality family time and back off to bed got in some quality sleep
In amongst that I had my 4th pin, I’m running 300mg a week so Tuesdays and fridays I’m taking my 150mg pins, again smooth as silk couldn’t feel a thing feeling good excited to run some bloods got 2 weeks to go until then
Once again thank you @bigdawg1 for giving me the opportunity to be apart of the team! Remember lads don’t for get to hit him up for any enhancement needs.

 

[Npcclassicphysique champ]

06.06.25
Rest day
Powered by Notorious Labs @bigdawg1
Foods

1.
250g chicken breast
250g potato
Yo pro yogurt

2.
44g shake
Bagel with jam
Kiwi fruit
Yo pro yogurt



Hydration drink.
Carb x
Eaa’s
Hydration salts
Coconut water

3.
250g chicken breast
250g potato’s
50g spinach


Snack.
Protein bar


Kcal 3765
Protein 293
Carbs 476
Fats 74



About as good as a rest day could be, finished work super early got home ate some food slept for a few hours woke up did a couple rehab exercises and foam rolled the delts and lats ate some more some quality family time and back off to bed got in some quality sleep
In amongst that I had my 4th pin, I’m running 300mg a week so Tuesdays and fridays I’m taking my 150mg pins, again smooth as silk couldn’t feel a thing feeling good excited to run some bloods got 2 weeks to go until then
Once again thank you @bigdawg1 for giving me the opportunity to be apart of the team! Remember lads don’t for get to hit him up for any enhancement needs.

good rest days are the best, get that thick recovery broly
on rest day you should still eat big

 

[Nacho]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

 

[LevButlerov]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

@Nacho nice! protein up, carbs up, you're going to grow if you keep eating like this.

 

[stevesmi]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

@Nacho chicken breast, potatoes and spinach. very simple but very effective. most of all its CLEAN

 

[Mobster]

Good to see a proper rest day.

 

[Ulter]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

love this setup. the food looks amazing. you won't go wrong with a mix of spinach in your meals
@Nacho

 

[2Thick]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

spinach and shake is on point. potatoes and chicken breast is solid. good protein and nice meals
@Nacho

 

[ROIDDERS]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

@Nacho very nice iron food on this one. make sure on that bagel and jam they are the top ingredients. a lot of times jam has a lot of added sugar

 

[25homes]

Nice work bro

 

[BodyMonster34]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

@Nacho bro this a good meal plan, but why no read meat? it more protein then chicken. more iron and more strong

 

[ceo]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

bros different foods you eating looking good. its getting better and better. keep the grind going

@Nacho

 

[RoySimpson]

07.06.25

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*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

@Nacho awesome work right here bro! keep it coming!

 

[Nacho]

08.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping


*Core*

Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20



Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

*legs*



Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12



Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 12
25kg x 12



Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12

The lower back still feels this abit gonna take the increasing slow



Weighted calf raises
4 sets
18kg x 30
18kg x 30
18kg x 26
18kg x 25



foods

1.
Bagel with jam
2x yo pro yogurts
44g shake

2.
250g chicken
250g potato
50g spinach

3.
250g chicken
250g potato
50g spinach

Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
44g shake and banana
Musashi protein bar



Kcal 3849
Protein 294
Carbs 486
Fat 74

Missed a couple of wraps and some fruit not my best day on the diet will dial it in better



09.06.25

Powered by Notorious Labs @bigdawg1

Pull

Warm up
3min skipping
20 squats
3min skipping
20 push ups
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 raise
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 10
7kg x 10
5kg x 12 left side only



Back

Barbel row
3 sets
1-1-3-2
32.5kg x 12
32.5kg x 12
32.5kg x 12

Dumbell row
4 sets
1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 12

Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12

Biceps

Hammer curls
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
7kg x 12 lefts side only

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 12 pro



Traps

Shrugs
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12



Fore arms



Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 11



Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 11
5kg x 10 left side only



Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake



Kcal 3849
Protein 294
Carbs 486
Fat 74



10.06.25

Rest day

Powered by notorious labs @bigdawg1

Can’t say a lot happened it’s been a long weekend down in aus more eating and sleeping did my rehab exercises, had my pin yesterday once again not a drama smooth as silk all in all a decent rest day, sorry iv been slack with the updates the last few days it’s been flat out in my house hold with the long weekend, they will be more consistent!

Foods

1.
Banana shake
Bagel with jam
2 x yo pro yogurts

2.
250g chicken breast
250g potato’s
50g spinach

3.
250g chicken breast
250g potatoes

Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake



Kcal 3837
Protein 293
Carb 484
Fat 74

 

[Allupfromhere]

Looking good mate, you commitment is showing through your log brother, great to see!

 

[LevButlerov]

08.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping


*Core*

Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20



Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

*legs*



Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12



Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 12
25kg x 12



Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12

The lower back still feels this abit gonna take the increasing slow



Weighted calf raises
4 sets
18kg x 30
18kg x 30
18kg x 26
18kg x 25



foods

1.
Bagel with jam
2x yo pro yogurts
44g shake

2.
250g chicken
250g potato
50g spinach

3.
250g chicken
250g potato
50g spinach

Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
44g shake and banana
Musashi protein bar



Kcal 3849
Protein 294
Carbs 486
Fat 74

Missed a couple of wraps and some fruit not my best day on the diet will dial it in better



09.06.25

Powered by Notorious Labs @bigdawg1

Pull

Warm up
3min skipping
20 squats
3min skipping
20 push ups
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 raise
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 10
7kg x 10
5kg x 12 left side only



Back

Barbel row
3 sets
1-1-3-2
32.5kg x 12
32.5kg x 12
32.5kg x 12

Dumbell row
4 sets
1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 12

Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12

Biceps

Hammer curls
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
7kg x 12 lefts side only

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 12 pro



Traps

Shrugs
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12



Fore arms



Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 11



Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 11
5kg x 10 left side only



Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake



Kcal 3849
Protein 294
Carbs 486
Fat 74



10.06.25

Rest day

Powered by notorious labs @bigdawg1

Can’t say a lot happened it’s been a long weekend down in aus more eating and sleeping did my rehab exercises, had my pin yesterday once again not a drama smooth as silk all in all a decent rest day, sorry iv been slack with the updates the last few days it’s been flat out in my house hold with the long weekend, they will be more consistent!

Foods

1.
Banana shake
Bagel with jam
2 x yo pro yogurts

2.
250g chicken breast
250g potato’s
50g spinach

3.
250g chicken breast
250g potatoes

Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake



Kcal 3837
Protein 293
Carb 484
Fat 74

@Nacho macros moving a bit, but you still need more food.
The training needs to change for more low rep, higher weight exercises.

 

[Noah Wixx]

07.06.25

Push

Powered By Notorious Labs @bigdawg1



*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

Good set or not, a set is better than no set brother and you are actively pushing yourself.

 

[Tiger Salman Khan]

08.06.25

Powered by Notorious Labs @bigdawg1

Legs/core

Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping


*Core*

Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 30
Unweighted x 20
Unweighted x 20



Weighted sit ups
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12

*legs*



Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 12



Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 12
25kg x 12



Laying Hamstring curls
3 sets
17.5kg x 12
17.5kg x 12
17.5kg x 12

The lower back still feels this abit gonna take the increasing slow



Weighted calf raises
4 sets
18kg x 30
18kg x 30
18kg x 26
18kg x 25



foods

1.
Bagel with jam
2x yo pro yogurts
44g shake

2.
250g chicken
250g potato
50g spinach

3.
250g chicken
250g potato
50g spinach

Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
44g shake and banana
Musashi protein bar



Kcal 3849
Protein 294
Carbs 486
Fat 74

Missed a couple of wraps and some fruit not my best day on the diet will dial it in better



09.06.25

Powered by Notorious Labs @bigdawg1

Pull

Warm up
3min skipping
20 squats
3min skipping
20 push ups
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 raise
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 10
7kg x 10
5kg x 12 left side only



Back

Barbel row
3 sets
1-1-3-2
32.5kg x 12
32.5kg x 12
32.5kg x 12

Dumbell row
4 sets
1-1-3-2
18kg x 12
18kg x 12
18kg x 12
18kg x 12

Dumbell pull overs
3 sets
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12

Biceps

Hammer curls
3 sets
Tempo 1-1-3-2
9kg x 12
9kg x 12
9kg x 12
7kg x 12 lefts side only

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 12 pro



Traps

Shrugs
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12



Fore arms



Behind back wrist curls
3 sets
Tempo 1-2-1-1
30kg x 12
30kg x 12
30kg x 11



Supported wrist curls
3 sets
Tempo 1-2-1-1
5kg x 12
5kg x 12
5kg x 11
5kg x 10 left side only



Foods
1.
Banana shake
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
50g spinach
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake



Kcal 3849
Protein 294
Carbs 486
Fat 74



10.06.25

Rest day

Powered by notorious labs @bigdawg1

Can’t say a lot happened it’s been a long weekend down in aus more eating and sleeping did my rehab exercises, had my pin yesterday once again not a drama smooth as silk all in all a decent rest day, sorry iv been slack with the updates the last few days it’s been flat out in my house hold with the long weekend, they will be more consistent!

Foods

1.
Banana shake
Bagel with jam
2 x yo pro yogurts

2.
250g chicken breast
250g potato’s
50g spinach

3.
250g chicken breast
250g potatoes

Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake



Kcal 3837
Protein 293
Carb 484
Fat 74

@Nacho Good detailed updates bro....looking incredible........

 

[ballin2504]

07.06.25

Push

Powered By Notorious Labs @bigdawg1



*chest*

Incline Dumbell press
4 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x 12
13kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
13kg x 12
13kg x 12
13kg x12

Chest is feeling good but I might sit on this weight for a little longer I’m still pushing real deep for those reps and last thing I want is my form to go out the window and for me to do my shoulder

Dumbell flys
4 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
7kg x 10

*triceps*

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-10
17.5kg x SC-12 CG-8
17.5kg x SC-12 CG-6

Not my best set I swapped my days around and I thought the tri’s were fully recovered but I feel as I didn’t have full power gave myself a couple extra mins between the next exercise



French press
4 sets
Tempo 1-1-3-1
11kg x 12
11kg x 12
11kg x 11
11kg x 12

*shoulders*

Bent over fly
4 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
5kg x 12
Side lateral raises seated
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 11
5kg x 9

Foods
1.
Bagel and jam
44g shake banana
2 yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
Bread roll
Pre work out.
carb x
Hydration salt
Eaa’s
Coconut water
3.
250g chicken breast
250g potatoes
50g spinach
44g shake
Snack.
Protein bar


Kcal 4024
Protein 300
Carb 520
Fat 76



Feeling good lads

@Nacho nice update man. The shoulders and arms are looking well rounded

 

[Nacho]

@Nacho macros moving a bit, but you still need more food.
The training needs to change for more low rep, higher weight exercises.

I know mate I just got the mk677 so keen to see how that helps the appetite