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Approved Log Power building & Rehabilitation log

Ringworm1

V.I.P.
EVO Logger
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
 

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Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
@Ringworm1 welcome fully to the big EVO family :D happy you're here sharing.
WE have all had our experiences with substance abuse. As many I've also had drinking problems in the past, clean sober now for a long time.

You look amazing, the transformation is unreal :) like from a pro magazine, the real deal here.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pictures
please share pictures of you face blurred every 2 weeks for progress
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
congrats on being sober man. i haven't touched alcohol in about 20 years

zero interest in it
 
Current diet :

6am
Breakfast Smoothie
3 x bananas
50g whey powder ( Rule 1)
Probiotics,greens powder and psyllium husk

I pour this over 100g cocoa pops ( cereal )

10am
250g cooked chicken tenderloins
Salads
150g cooked rice or a wholemeal wrap

2pm
50g whey powder (Rule 1)
85g Kitkat - Chocolate bar

5-6pm
200g of either chicken,eye fillet or salmon
150g cooked rice or a whole meal wrap

1 x magnum ice cream.
( all calories accounted for including the ice cream )

I have been training 4-5am in the morning fasted with breakfast as my post workout shake.

I will adjust volumes/food types this week to suit new training once I’ve got my first 4 sessions in.
 
diet isn't bad at all so far
I think it could be improved but it's okay
 
a greens powder is not a substitute for actual vegetables
keep that in mind
 
be careful using probiotics and greens powders together
it can really irritate the gut
 
if you're looking to cut especially I would just skip breakfast entirely
eat in more a Time restricted window
 
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
You look fucking rigged, inspiring!! following ur journey!!
 
Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout
@Ringworm1 awesome log right here!
 
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