Approved Log On going transformation Log

[Nacho]

@Nacho looking nice on the food. i like the chicken, potato and spinach. that sounds good i might try that tomorrow

Goes pretty good mate I’m pretty shit with the greens and that’s a nice easy one

 

[Nacho]

Every time I get therapy it take a day to get back into it

Yeah mate definitely needed the day, feels great today, getting more pain free movement after every session

 

[Masonic Bodybuilder]

Good physio work man. I know I would be sore from that. All good stuff for the body.

 

[Nacho]

Good physio work man. I know I would be sore from that. All good stuff for the body.

Yeah mate definitely getting better abit of a slow process just staying patient don’t wanna push anything to hard and have a set back

 

[Nacho]

03.06.25

Powered by Notorious labs @bigdawg1

Legs/core
Warm up

3min skipping
20 push ups
3mins skipping
20 squats
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 10
7kg x 10



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 10

*legs*

Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 11
Swapped the squats out for lunges will alternate these



Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 11
25kg x 11



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



Weighted calf raises
4 sets
15kg x 30
15kg x 30
15kg x 30
15kg x 30
Calves feeling good will be going up weights

Foods

1.
Abe’s bagel with jam
2x yo pro yogurts
Kiwi fruit

2.
250g chicken breast
250g potatoes
50g spinach
Banana and shake

Pre work out.
hydration salt
Carb x Cyclic dextrin
EAA’s
Coconut water

Post workout.
250g chicken breast
250g potato
50g spinach

Snack.
Musashi protein bar
44g shake

Kcal 3891
Protein 295
Carb 496
Fats 75

Got rained off yesterday which was great aloud me to train abit earlier, appetite was actually decent managed to get everything down without struggle, shoulder is feeling better every day don’t got another physio for 2 weeks but lots of rehab exercises that I’m keeping up with on top of the work outs feeling good waking up feeling good with more energy and mentally I feel a lot less stressed,
Week 2 of my 16 week cycle had my pin last night once again didn’t feel a thing and smooth as silk very keen to get the bloods done, gonna give it another week and try and get my appetite in control myself but if I’m still struggling with amounts will most likely be adding some MK677

 

[LevButlerov]

03.06.25

Powered by Notorious labs @bigdawg1

Legs/core
Warm up

3min skipping
20 push ups
3mins skipping
20 squats
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 10
7kg x 10



Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 10

*legs*

Weighted lunges
4 sets
7kg x 12
7kg x 12
7kg x 12
7kg x 11
Swapped the squats out for lunges will alternate these



Leg extensions
4 sets
Tempo 1-1-2-1
25kg x 12
25kg x 12
25kg x 11
25kg x 11



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



Weighted calf raises
4 sets
15kg x 30
15kg x 30
15kg x 30
15kg x 30
Calves feeling good will be going up weights

Foods

1.
Abe’s bagel with jam
2x yo pro yogurts
Kiwi fruit

2.
250g chicken breast
250g potatoes
50g spinach
Banana and shake

Pre work out.
hydration salt
Carb x Cyclic dextrin
EAA’s
Coconut water

Post workout.
250g chicken breast
250g potato
50g spinach

Snack.
Musashi protein bar
44g shake

Kcal 3891
Protein 295
Carb 496
Fats 75

Got rained off yesterday which was great aloud me to train abit earlier, appetite was actually decent managed to get everything down without struggle, shoulder is feeling better every day don’t got another physio for 2 weeks but lots of rehab exercises that I’m keeping up with on top of the work outs feeling good waking up feeling good with more energy and mentally I feel a lot less stressed,
Week 2 of my 16 week cycle had my pin last night once again didn’t feel a thing and smooth as silk very keen to get the bloods done, gonna give it another week and try and get my appetite in control myself but if I’m still struggling with amounts will most likely be adding some MK677

You shouldn't wait, add the nutrobal mk677, you'll see your appetite shift nicely. But 500 grams of carbs and 300 almost protein is already a big start. @Nacho

 

[RoySimpson]

02.06.25

Physio day

I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in really looking into MK677 to help with my appetite issue



Foods

1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts



2.
250g chicken breast
250g potato
50g spinach
Mission wrap



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



hydration/snack.
Musashi
44g shake

Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin



Kcal 3295
Protein 252
Carb 406
Fats 70

@Nacho food is looking on point bro!

 

[Noah Wixx]

02.06.25

Physio day

I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in really looking into MK677 to help with my appetite issue



Foods

1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts



2.
250g chicken breast
250g potato
50g spinach
Mission wrap



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



hydration/snack.
Musashi
44g shake

Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin



Kcal 3295
Protein 252
Carb 406
Fats 70

Recovery is truly the name of the game for longevity with the iron.

 

[ROIDDERS]

Goes pretty good mate I’m pretty shit with the greens and that’s a nice easy one

Definitely nice. Good job.

 

[ballin2504]

02.06.25

Physio day

I was ment to be push day but I had physio, more dry needle work and deep tissue had very little to no pain after session but very tender this morning will swap to legs to give upper body a rest, foods were not what I wanted yesterday Iv added in a shake and banana in the morning and forgot to bring it into work and by time I got home was running late for physio and i fully forgot about it it, fixed today brought in really looking into MK677 to help with my appetite issue



Foods

1.
Abe’s bagel with jam
Kiwi fruit
2x yo pro yogurts



2.
250g chicken breast
250g potato
50g spinach
Mission wrap



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



hydration/snack.
Musashi
44g shake

Hydration salt
EAAs
Coconut water
Carb x Cyclic dextrin



Kcal 3295
Protein 252
Carb 406
Fats 70

@Nacho great update brother. Keep it up

 

[Nacho]

You shouldn't wait, add the nutrobal mk677, you'll see your appetite shift nicely. But 500 grams of carbs and 300 almost protein is already a big start. @Nacho

Yeah mate followed the advice got some on the way, I’m not exactly wanting to increase the intake much more but more for comfort and it’s got a load of other benefits I’m pretty keen on aswell

 

[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

 

[LevButlerov]

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

macros are growing closer to 300 protein I see it, you're going to grow big time once you add the 677.

 

[Nacho]

macros are growing closer to 300 protein I see it, you're going to grow big time once you add the 677.

That’s the goal brother keen to put the work in!

 

[stevesmi]

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

mk677 will increase appetite like crazy. if you want it all day then use it in the morning. if you get annoyed too much you can take it at night

@Nacho

 

[Nacho]

mk677 will increase appetite like crazy. if you want it all day then use it in the morning. if you get annoyed too much you can take it at night

@Nacho

Thanks mate I’m excited to see how it goes

 

[Mobster]

Be sure to include a cupful of greens/veggies

 

[ROIDDERS]

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 chicken breast, potatoes, spinach that is a great bodybuilder meal right there
You cover all bases and you're getting good nutrition. Carbs and protein and fiber.

 

[2Thick]

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

chicken breast and potatoes is simple but very good. you get a nice combo and lots of way sto cook them. i like your pre workout as well

@Nacho

 

[BodyMonster34]

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

bro you looking good! only thing you missing here is red meat. you need some more meat
@Nacho