Approved Log Power, Speed Performance Cycle Log

[zeroedin]

Hey fellas,

Welcome to the start of my powerlifting and speed log, Keen to finally start logging on here.

Bit about me and my background
27 years old (nearly 28)
92kg
Former powerlifting and strongman competitor

Some stat's of best lifts recently
250 deadlift
100kg strict press
120kg power clean
200kg raw squat
65kg Weighted pull up

What I intend to achieve with this log?
Get back to my roots of building strength but with increased athleticism with a final goal of getting into track (for personal times not to compete)

How I intend to do this?
Will be hitting roughly 3 gym session and 3 runs per week (flexible) at this stage. Strength training will be focused around power and range of motion using a lower volume conjugate training style of approach (one upper max, one lower max, full body speed). Running I'm yet to full lock down the structure but will be starting with 2 intervals sessions one long slow run.

Diet and supplements?
Diet is pretty basic,
Meat, rice, potatoes, vegetables, oats, protein powder and nuts.
Calories will sit from 2300 on non gym days to around 2700 on gym days.
The breakdown of this will remain at around 220 protein, 60 fats and carbs to fill the rest.

Supplements (dosages to be specified in further logging just forgotten for now)
Coq10
Potency plus (bulk nutrients test booster)
Magnesium glycinate
NAC
Psyllium husk (1-2 tablespoons heaped)
Citralline malate (5g)
L-arginine (3g)
Creatine (10g)
Cialis (no more than 10mg before training)


PEDs
Cycle earlier in the year (first ever)
200 test from gold standard (not sponsored)
25mg proviron

More will come just not at this stage in the year

Current cycle/experiment
1mg reta per week from Prymal (Not sponsored)
360mg injectable l carnitine every training day

Keen to hear any input and put up some big lifts for you guys and girls to witness.

 

[zeroedin]

Training from today
Upper max

Warmup
McGill 3
Single leg broad jumps
Russian twists
Leg raises
Rotator cuff work

Session
Floor press close grip
80x6
100x3
120 2x2
90x12

BTN snatch grip z press
30x8
40x5
45x5

Weighted pull ups
10x5
20x5
30x5

Tbar lat pull down face pulls
49kgx13
59kgx12
64kgx12
70kgx11


Triceps db rolls
12.5x12
17.5x12
20x11

Hammer curls
10x12
12.5x12
20x12
20x11

 

[LevButlerov]

Hey fellas,

Welcome to the start of my powerlifting and speed log, Keen to finally start logging on here.

Bit about me and my background
27 years old (nearly 28)
92kg
Former powerlifting and strongman competitor

Some stat's of best lifts recently
250 deadlift
100kg strict press
120kg power clean
200kg raw squat
65kg Weighted pull up

What I intend to achieve with this log?
Get back to my roots of building strength but with increased athleticism with a final goal of getting into track (for personal times not to compete)

How I intend to do this?
Will be hitting roughly 3 gym session and 3 runs per week (flexible) at this stage. Strength training will be focused around power and range of motion using a lower volume conjugate training style of approach (one upper max, one lower max, full body speed). Running I'm yet to full lock down the structure but will be starting with 2 intervals sessions one long slow run.

Diet and supplements?
Diet is pretty basic,
Meat, rice, potatoes, vegetables, oats, protein powder and nuts.
Calories will sit from 2300 on non gym days to around 2700 on gym days.
The breakdown of this will remain at around 220 protein, 60 fats and carbs to fill the rest.

Supplements (dosages to be specified in further logging just forgotten for now)
Coq10
Potency plus (bulk nutrients test booster)
Magnesium glycinate
NAC
Psyllium husk (1-2 tablespoons heaped)
Citralline malate (5g)
L-arginine (3g)
Creatine (10g)
Cialis (no more than 10mg before training)


PEDs
Cycle earlier in the year (first ever)
200 test from gold standard (not sponsored)
25mg proviron

More will come just not at this stage in the year

Current cycle/experiment
1mg reta per week from Prymal (Not sponsored)
360mg injectable l carnitine every training day

Keen to hear any input and put up some big lifts for you guys and girls to witness.

Training from today
Upper max

Warmup
McGill 3
Single leg broad jumps
Russian twists
Leg raises
Rotator cuff work

Session
Floor press close grip
80x6
100x3
120 2x2
90x12

BTN snatch grip z press
30x8
40x5
45x5

Weighted pull ups
10x5
20x5
30x5

Tbar lat pull down face pulls
49kgx13
59kgx12
64kgx12
70kgx11


Triceps db rolls
12.5x12
17.5x12
20x11

Hammer curls
10x12
12.5x12
20x12
20x11

welcome @zeroedin good log start! please add some pics of you face blurred so we can understand your base and guide you, its a must to approve the log

 

[Leozin]

Hey fellas,

Welcome to the start of my powerlifting and speed log, Keen to finally start logging on here.

Bit about me and my background
27 years old (nearly 28)
92kg
Former powerlifting and strongman competitor

Some stat's of best lifts recently
250 deadlift
100kg strict press
120kg power clean
200kg raw squat
65kg Weighted pull up

What I intend to achieve with this log?
Get back to my roots of building strength but with increased athleticism with a final goal of getting into track (for personal times not to compete)

How I intend to do this?
Will be hitting roughly 3 gym session and 3 runs per week (flexible) at this stage. Strength training will be focused around power and range of motion using a lower volume conjugate training style of approach (one upper max, one lower max, full body speed). Running I'm yet to full lock down the structure but will be starting with 2 intervals sessions one long slow run.

Diet and supplements?
Diet is pretty basic,
Meat, rice, potatoes, vegetables, oats, protein powder and nuts.
Calories will sit from 2300 on non gym days to around 2700 on gym days.
The breakdown of this will remain at around 220 protein, 60 fats and carbs to fill the rest.

Supplements (dosages to be specified in further logging just forgotten for now)
Coq10
Potency plus (bulk nutrients test booster)
Magnesium glycinate
NAC
Psyllium husk (1-2 tablespoons heaped)
Citralline malate (5g)
L-arginine (3g)
Creatine (10g)
Cialis (no more than 10mg before training)


PEDs
Cycle earlier in the year (first ever)
200 test from gold standard (not sponsored)
25mg proviron

More will come just not at this stage in the year

Current cycle/experiment
1mg reta per week from Prymal (Not sponsored)
360mg injectable l carnitine every training day

Keen to hear any input and put up some big lifts for you guys and girls to witness.

Welcome to EVO, brother!

 

[zeroedin]

welcome @zeroedin good log start! please add some pics of you face blurred so we can understand your base and guide you, its a must to approve the log

Attached below some baseline picture and bloodwork legend
Blood work was taken at the start of a pct will be getting updates soon

 

[zeroedin]

Welcome to EVO, brother!

glad to be hear my bro

 

[stevesmi]

Hey fellas,

Welcome to the start of my powerlifting and speed log, Keen to finally start logging on here.

Bit about me and my background
27 years old (nearly 28)
92kg
Former powerlifting and strongman competitor

Some stat's of best lifts recently
250 deadlift
100kg strict press
120kg power clean
200kg raw squat
65kg Weighted pull up

What I intend to achieve with this log?
Get back to my roots of building strength but with increased athleticism with a final goal of getting into track (for personal times not to compete)

How I intend to do this?
Will be hitting roughly 3 gym session and 3 runs per week (flexible) at this stage. Strength training will be focused around power and range of motion using a lower volume conjugate training style of approach (one upper max, one lower max, full body speed). Running I'm yet to full lock down the structure but will be starting with 2 intervals sessions one long slow run.

Diet and supplements?
Diet is pretty basic,
Meat, rice, potatoes, vegetables, oats, protein powder and nuts.
Calories will sit from 2300 on non gym days to around 2700 on gym days.
The breakdown of this will remain at around 220 protein, 60 fats and carbs to fill the rest.

Supplements (dosages to be specified in further logging just forgotten for now)
Coq10
Potency plus (bulk nutrients test booster)
Magnesium glycinate
NAC
Psyllium husk (1-2 tablespoons heaped)
Citralline malate (5g)
L-arginine (3g)
Creatine (10g)
Cialis (no more than 10mg before training)


PEDs
Cycle earlier in the year (first ever)
200 test from gold standard (not sponsored)
25mg proviron

More will come just not at this stage in the year

Current cycle/experiment
1mg reta per week from Prymal (Not sponsored)
360mg injectable l carnitine every training day

Keen to hear any input and put up some big lifts for you guys and girls to witness.

@zeroedin very similar type of training i did at your age. it wasn't easy but i got it done. enjoy the youth while it lasts.

 

[zeroedin]

@zeroedin very similar type of training i did at your age. it wasn't easy but i got it done. enjoy the youth while it lasts.

Definitely understand this won't be forever unfortunately but hey if you love it you love it

 

[stevesmi]

Definitely understand this won't be forever unfortunately but hey if you love it you love it

i used to do an hour of weights. then i would do a sprint on the treadmill for 2 miles at max speed then walk to the shower at the gym barely able to walk while i was dizzy and about to throw up and just sit in the shower with the cold water on my head. then i would go do a yoga class.

 

[zeroedin]

i used to do an hour of weights. then i would do a sprint on the treadmill for 2 miles at max speed then walk to the shower at the gym barely able to walk while i was dizzy and about to throw up and just sit in the shower with the cold water on my head. then i would go do a yoga class.

I can't get away with that haha intense.
I split the running and weights to be able to get the best from both, considering I'm not a natural runner.

 

[LevButlerov]

Hey fellas,

Welcome to the start of my powerlifting and speed log, Keen to finally start logging on here.

Bit about me and my background
27 years old (nearly 28)
92kg
Former powerlifting and strongman competitor

Some stat's of best lifts recently
250 deadlift
100kg strict press
120kg power clean
200kg raw squat
65kg Weighted pull up

What I intend to achieve with this log?
Get back to my roots of building strength but with increased athleticism with a final goal of getting into track (for personal times not to compete)

How I intend to do this?
Will be hitting roughly 3 gym session and 3 runs per week (flexible) at this stage. Strength training will be focused around power and range of motion using a lower volume conjugate training style of approach (one upper max, one lower max, full body speed). Running I'm yet to full lock down the structure but will be starting with 2 intervals sessions one long slow run.

Diet and supplements?
Diet is pretty basic,
Meat, rice, potatoes, vegetables, oats, protein powder and nuts.
Calories will sit from 2300 on non gym days to around 2700 on gym days.
The breakdown of this will remain at around 220 protein, 60 fats and carbs to fill the rest.

Supplements (dosages to be specified in further logging just forgotten for now)
Coq10
Potency plus (bulk nutrients test booster)
Magnesium glycinate
NAC
Psyllium husk (1-2 tablespoons heaped)
Citralline malate (5g)
L-arginine (3g)
Creatine (10g)
Cialis (no more than 10mg before training)


PEDs
Cycle earlier in the year (first ever)
200 test from gold standard (not sponsored)
25mg proviron

More will come just not at this stage in the year

Current cycle/experiment
1mg reta per week from Prymal (Not sponsored)
360mg injectable l carnitine every training day

Keen to hear any input and put up some big lifts for you guys and girls to witness.

Training from today
Upper max

Warmup
McGill 3
Single leg broad jumps
Russian twists
Leg raises
Rotator cuff work

Session
Floor press close grip
80x6
100x3
120 2x2
90x12

BTN snatch grip z press
30x8
40x5
45x5

Weighted pull ups
10x5
20x5
30x5

Tbar lat pull down face pulls
49kgx13
59kgx12
64kgx12
70kgx11


Triceps db rolls
12.5x12
17.5x12
20x11

Hammer curls
10x12
12.5x12
20x12
20x11

Attached below some baseline picture and bloodwork legend
Blood work was taken at the start of a pct will be getting updates soon

welcome fully to the EVO family! you have a good base very thick and wide shoulders @zeroedin watching your log for more updates

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

thank you and share more

 

[Mobster]

65kg Weighted pull up

That's kinda impressive at 92kg bwt

 

[zeroedin]

65kg Weighted pull up

That's kinda impressive at 92kg bwt

cheers brother,
I blame that on my short arms

 

[Ulter]

Training from today
Upper max

Warmup
McGill 3
Single leg broad jumps
Russian twists
Leg raises
Rotator cuff work

Session
Floor press close grip
80x6
100x3
120 2x2
90x12

BTN snatch grip z press
30x8
40x5
45x5

Weighted pull ups
10x5
20x5
30x5

Tbar lat pull down face pulls
49kgx13
59kgx12
64kgx12
70kgx11


Triceps db rolls
12.5x12
17.5x12
20x11

Hammer curls
10x12
12.5x12
20x12
20x11

Nice job on this. The weighted pull-ups are good and the tricep dumbbells are also really good with the hammer curls. @zeroedin

 

[ROIDDERS]

Training from today
Upper max

Warmup
McGill 3
Single leg broad jumps
Russian twists
Leg raises
Rotator cuff work

Session
Floor press close grip
80x6
100x3
120 2x2
90x12

BTN snatch grip z press
30x8
40x5
45x5

Weighted pull ups
10x5
20x5
30x5

Tbar lat pull down face pulls
49kgx13
59kgx12
64kgx12
70kgx11


Triceps db rolls
12.5x12
17.5x12
20x11

Hammer curls
10x12
12.5x12
20x12
20x11

God I love this type of workout. It's very solid. @zeroedin good volume and it works in every situation no matter your goal.

 

[2Thick]

Attached below some baseline picture and bloodwork legend
Blood work was taken at the start of a pct will be getting updates soon

@zeroedin good job man. You should be in great shape with all the training that you're doing. Now from here dial in that diet and the good things will happen.

 

[ceo]

Attached below some baseline picture and bloodwork legend
Blood work was taken at the start of a pct will be getting updates soon

Bros, looking good on the baseline. I think you got good potential at this. PCT can be tough but you got to push through. @zeroedin

 

[RoySimpson]

Training from today
Upper max

Warmup
McGill 3
Single leg broad jumps
Russian twists
Leg raises
Rotator cuff work

Session
Floor press close grip
80x6
100x3
120 2x2
90x12

BTN snatch grip z press
30x8
40x5
45x5

Weighted pull ups
10x5
20x5
30x5

Tbar lat pull down face pulls
49kgx13
59kgx12
64kgx12
70kgx11


Triceps db rolls
12.5x12
17.5x12
20x11

Hammer curls
10x12
12.5x12
20x12
20x11

@zeroedin Smashed this upper day bro!

 

[zeroedin]

Nice job on this. The weighted pull-ups are good and the tricep dumbbells are also really good with the hammer curls. @zeroedin

Cheers brother, definitely my favourite arm combo, very common amongst big benchers of the early 2000s I saw. After watching Ryan Kennelly do them instantly became my favourite accessory.

God I love this type of workout. It's very solid. @zeroedin good volume and it works in every situation no matter your goal.

Love this man, I agree always fall back onto these no matter the season

Bros, looking good on the baseline. I think you got good potential at this. PCT can be tough but you got to push through. @zeroedin

Cheers man, feeling really good honestly right now. Was a short one due to constraints so have bounced back very quickly honestly.

@zeroedin Smashed this upper day bro!

its all up

@LevButlerov
Read yours too my bro will get logging the diet into my fitness pal and get it up on here. will post it with support too

 

[LevButlerov]

Read yours too my bro will get logging the diet into my fitness pal and get it up on here. will post it with support too

awesome

 

[zeroedin]

Update!

Morning shake
3g citralline malate
2g L arginine
Tbs psyllium husk
Collagen peptides and native aus fruit powders (Davidson plum, finger lime, blueberry powder, cinnamon etc) from a company called Roogenic (for the Aussie boys they have some great teas as well)
9g creatine
150mg coq10
25mg zinc
1200m gnac
2 caps potency plus

360mg L carnitine
.5mg Reta (lowered as appetite was getting too suppressed even at 1mg)

Breakfast
3 eggs
2 toast
2 light 50 percent less fat tasty cheese slices

Post workout shake
Medium Banana
2 scoops protein
2 weetbix

Dinner
Japanese pumpkin 300 grams
Roasted capsicum
180 grams roasted breast
1 roasted thigh

Snack
180 grams light yoghurt
2 tbsp honey
Assorted berries half a cup

Also had 2 pieces of leftover Woodfired meatlovers pizza post training if honest....for balance

Works out to around 2300 cals
210 protein
50 fat
230 carb
A little less locked in than Id like and will see to clean this up a little plus upping all macros a touch.




Training today
Warm up
McGill big 3
Vertical jumps

Deadlifts beltless
100 2x3
140 2x3
170 x2
190x4 top set (comfortable)

Cossack squats
Barbell 2x6
30kg 2x6
40 2x6
50kg x6 top

Jefferson curls (Deep range)
40 2x6
50 2x6

Leg press (narrow low stance)
Unknown weight but is a weirdly hard leg press
2 plates x20
4 plates x20
6 plates x20
8 plates x 18 RPE 10

Reverse hyper
3x20 reps
Nice and light fluid movements

Training today was a tough session, coming back from some sickness so happy with strength and mobility at this time.

Night time supps
Magnesium glycinate 180mg
2 caps potency plus

Meditation then bed

Good times

 

[LevButlerov]

Update!

Morning shake
3g citralline malate
2g L arginine
Tbs psyllium husk
Collagen peptides and native aus fruit powders (Davidson plum, finger lime, blueberry powder, cinnamon etc) from a company called Roogenic (for the Aussie boys they have some great teas as well)
9g creatine
150mg coq10
25mg zinc
1200m gnac
2 caps potency plus

360mg L carnitine
.5mg Reta (lowered as appetite was getting too suppressed even at 1mg)

Breakfast
3 eggs
2 toast
2 light 50 percent less fat tasty cheese slices

Post workout shake
Medium Banana
2 scoops protein
2 weetbix

Dinner
Japanese pumpkin 300 grams
Roasted capsicum
180 grams roasted breast
1 roasted thigh

Snack
180 grams light yoghurt
2 tbsp honey
Assorted berries half a cup

Also had 2 pieces of leftover Woodfired meatlovers pizza post training if honest....for balance

Works out to around 2300 cals
210 protein
50 fat
230 carb
A little less locked in than Id like and will see to clean this up a little plus upping all macros a touch.




Training today
Warm up
McGill big 3
Vertical jumps

Deadlifts beltless
100 2x3
140 2x3
170 x2
190x4 top set (comfortable)

Cossack squats
Barbell 2x6
30kg 2x6
40 2x6
50kg x6 top

Jefferson curls (Deep range)
40 2x6
50 2x6

Leg press (narrow low stance)
Unknown weight but is a weirdly hard leg press
2 plates x20
4 plates x20
6 plates x20
8 plates x 18 RPE 10

Reverse hyper
3x20 reps
Nice and light fluid movements

Training today was a tough session, coming back from some sickness so happy with strength and mobility at this time.

Night time supps
Magnesium glycinate 180mg
2 caps potency plus

Meditation then bed

Good times

good deads you're doing hard @zeroedin you taking any probiotics?

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn

 

[zeroedin]

good deads you're doing hard @zeroedin you taking any probiotics?

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn

Cheers @LevButlerov
No probiotic supplements pretty much just some yoghurt meals. Was thinking of adding fermented foods to add some assistance to digestion
what do you think? any advice Ill definitely take into consideration

 

[LevButlerov]

Cheers @LevButlerov
No probiotic supplements pretty much just some yoghurt meals. Was thinking of adding fermented foods to add some assistance to digestion
what do you think? any advice Ill definitely take into consideration

you can do fermented foods as well kim chi yogurt kombucha mix not just 1 @zeroedin

 

[ceo]

Cheers man, feeling really good honestly right now. Was a short one due to constraints so have bounced back very quickly honestly.

Bros, good to hear that you are my man.

 

[ROIDDERS]

Love this man, I agree always fall back onto these no matter the season

Won't go wrong.

 

[Ulter]

Cheers brother, definitely my favourite arm combo, very common amongst big benchers of the early 2000s I saw. After watching Ryan Kennelly do them instantly became my favourite accessory.

Ah that makes sense. I love the old school training.

 

[HarleyGuy]

Attached below some baseline picture and bloodwork legend
Blood work was taken at the start of a pct will be getting updates soon

Great start to your log and awesome info it's everything we need to follow along and I will be!

You look great in your pics bro big mass and hard too! Big arms and nice bicep vein to go with it!

 

[zeroedin]

Update!

First session back from being sick all week and felt decent. Lost a few kilos but gained it back in no time!
Have starting feeling the itch to experiment again and seek some cellular optimisation over this period while working on performance.
Will be looking at SLU, 5 amino, continuation of L carnitine and potentially oral bpc (depending on how stomach reacts to more probiotics, been having heaps of stomach issues recently). Will be sourcing them soon for a start next week or week after.

Diet:

Today was my weekly 24 hour fast, but broke it with a fantastic nutrient dense meal post training

8 eggs
3 slices of light cheese
300 grams cooked rice
Kimchi (as per @LevButlerov suggestion)
Watermelon

Tomorrow will be back to normal eating schedule.

Training today

Warmup
McGill big 3
Broad jumps
Medball throws

Session
Sled pushes (focus on power till end) 10 rounds 20 meters 2 plates

Sled drags (heavy) 8 rounds 20 meters 4 plates

Close stance SSB box squats (light percentage speed focus)
10x3 90kg

RDL beltless
1x8 80kg
1x8 100kg
1x8 120kg
1x8 145kg top set

Glute ham raises
2xFailure w/10kg plate

Some random calf prehab work
Preacher curls for a pump at the end (for fun)

 

[LevButlerov]

Update!

First session back from being sick all week and felt decent. Lost a few kilos but gained it back in no time!
Have starting feeling the itch to experiment again and seek some cellular optimisation over this period while working on performance.
Will be looking at SLU, 5 amino, continuation of L carnitine and potentially oral bpc (depending on how stomach reacts to more probiotics, been having heaps of stomach issues recently). Will be sourcing them soon for a start next week or week after.

Diet:

Today was my weekly 24 hour fast, but broke it with a fantastic nutrient dense meal post training

8 eggs
3 slices of light cheese
300 grams cooked rice
Kimchi (as per @LevButlerov suggestion)
Watermelon

Tomorrow will be back to normal eating schedule.

Training today

Warmup
McGill big 3
Broad jumps
Medball throws

Session
Sled pushes (focus on power till end) 10 rounds 20 meters 2 plates

Sled drags (heavy) 8 rounds 20 meters 4 plates

Close stance SSB box squats (light percentage speed focus)
10x3 90kg

RDL beltless
1x8 80kg
1x8 100kg
1x8 120kg
1x8 145kg top set

Glute ham raises
2xFailure w/10kg plate

Some random calf prehab work
Preacher curls for a pump at the end (for fun)

first session back you did well strong 145 RDL @zeroedin i would add slupp

 

[zeroedin]

first session back you did well strong 145 RDL @zeroedin i would add slupp

Will do

 

[LevButlerov]

Will do

perfect

 

[zeroedin]

Monday!

Morning Weight 93.5kg
BP 115/58

Nutrition today

Breakfast- 2 boiled eggs + Mixed berry smoothie (literally just a cup of berries and water) low calories Breakfast but with a coffee keeps me going.

Pre workout- 80g of oats, LSA 15g, 60g of isolate

Post workout - 5 percent mince 250g, 300g of rice, 3 slices low fat cheese, veg+kimchi

Dinner- same as post workout with no cheese

2350 cals
220 protein
57 fat
232 carbs

Supps
10g creatine
150mg coq10
180mg magnesium glycinate
1 scoop inflammation powder from roogenic (collagen, native aus fruits and turmeric)
Cialis 10g pre
Potency plus 4 caps
NAC 1200mg

PEDs
L carnitine inj 300mg
Reta 750mcg
SLU 500mcg
5 amino (waiting on stock of this from a vendor)

Felt fast and explosive today training is coming along well getting stronger and more explosive. Getting the itch to return to my background of Jiu Jitsu but waiting till this training cycle has finished.

Session today-
Warmup
Skipping drills (sides and forwards)
Single leg hops
Backwards running

Main work-
200m sprint RPE 7
6 rounds
100m sprint RPE 7
6 rounds
30m sprint RPE10
6 rounds

Some dead hangs and stretching to cool down

 

[LevButlerov]

Monday!

Morning Weight 93.5kg
BP 115/58

Nutrition today

Breakfast- 2 boiled eggs + Mixed berry smoothie (literally just a cup of berries and water) low calories Breakfast but with a coffee keeps me going.

Pre workout- 80g of oats, LSA 15g, 60g of isolate

Post workout - 5 percent mince 250g, 300g of rice, 3 slices low fat cheese, veg+kimchi

Dinner- same as post workout with no cheese

2350 cals
220 protein
57 fat
232 carbs

Supps
10g creatine
150mg coq10
180mg magnesium glycinate
1 scoop inflammation powder from roogenic (collagen, native aus fruits and turmeric)
Cialis 10g pre
Potency plus 4 caps
NAC 1200mg

PEDs
L carnitine inj 300mg
Reta 750mcg
SLU 500mcg
5 amino (waiting on stock of this from a vendor)

Felt fast and explosive today training is coming along well getting stronger and more explosive. Getting the itch to return to my background of Jiu Jitsu but waiting till this training cycle has finished.

Session today-
Warmup
Skipping drills (sides and forwards)
Single leg hops
Backwards running

Main work-
200m sprint RPE 7
6 rounds
100m sprint RPE 7
6 rounds
30m sprint RPE10
6 rounds

Some dead hangs and stretching to cool down

good update though you only do explosive sprints? seems you might benefit from higher carbs with bjj and your cardio output @zeroedin

@HarleyGuy @Grumpy @LH5515 @Yuri @bss @Dreamer koba @Kopite67

 

[Dreamer]

Monday!

Morning Weight 93.5kg
BP 115/58

Nutrition today

Breakfast- 2 boiled eggs + Mixed berry smoothie (literally just a cup of berries and water) low calories Breakfast but with a coffee keeps me going.

Pre workout- 80g of oats, LSA 15g, 60g of isolate

Post workout - 5 percent mince 250g, 300g of rice, 3 slices low fat cheese, veg+kimchi

Dinner- same as post workout with no cheese

2350 cals
220 protein
57 fat
232 carbs

Supps
10g creatine
150mg coq10
180mg magnesium glycinate
1 scoop inflammation powder from roogenic (collagen, native aus fruits and turmeric)
Cialis 10g pre
Potency plus 4 caps
NAC 1200mg

PEDs
L carnitine inj 300mg
Reta 750mcg
SLU 500mcg
5 amino (waiting on stock of this from a vendor)

Felt fast and explosive today training is coming along well getting stronger and more explosive. Getting the itch to return to my background of Jiu Jitsu but waiting till this training cycle has finished.

Session today-
Warmup
Skipping drills (sides and forwards)
Single leg hops
Backwards running

Main work-
200m sprint RPE 7
6 rounds
100m sprint RPE 7
6 rounds
30m sprint RPE10
6 rounds

Some dead hangs and stretching to cool down

I love this cardio training, very nice, I am a big fan of cardio - dont see it much on Evo

 

[zeroedin]

good update though you only do explosive sprints? seems you might benefit from higher carbs with bjj and your cardio output @zeroedin

@HarleyGuy @Grumpy @LH5515 @Yuri @bss @Dreamer koba @Kopite67

I try to keep some distance in some weeks for a bit more conditioning Lev how many more carbs would you recommend?

I love this cardio training, very nice, I am a big fan of cardio - dont see it much on Evo

Agreed my bro, I feel it carries over well to lifting also especially when pushing intensity

 

[Grumpy]

Definitely pushing the cardio out interesting training

 

[zeroedin]

Definitely pushing the cardio out interesting training

Cheers brother, gotta keep it interesting for my own sanity
Thanks for the support

 

[LevButlerov]

I try to keep some distance in some weeks for a bit more conditioning Lev how many more carbs would you recommend?

how do you feel on the current carb level doing the volume of cardio? @zeroedin

 

[zeroedin]

how do you feel on the current carb level doing the volume of cardio? @zeroedin

I feel pretty good honestly, generally feel a bit flat towards the end of sessions, was considering either intra workout carbs or eat more pre

 

[LevButlerov]

I feel pretty good honestly, generally feel a bit flat towards the end of sessions, was considering either intra workout carbs or eat more pre

try doing honey rice cakes pre

 

[bss]

I feel pretty good honestly, generally feel a bit flat towards the end of sessions, was considering either intra workout carbs or eat more pre

Feeling flat late in sessions on the current carbs is a fair sign it's time to bump the intra workout carbs or eat a bit more before training, come say gday in my log when you're passing through.

 

[zeroedin]

Feeling flat late in sessions on the current carbs is a fair sign it's time to bump the intra workout carbs or eat a bit more before training, come say gday in my log when you're passing through.

Agreed,
Gonna add more pre and see how it feels, if I feel flat still will then add intra. will do brother always trying to support the other aussie loggers

 

[zeroedin]

Wednesday

Made some micro changes today from the advice of the boys on EVO. Upping carbs pre training and pushing cals up a little higher to aid in performance output.

Meals today
1. 100g lean beef
150g rice
Kimchi

2. Pre workout
Oats 100g
Lsa 15g
Whey 60g

3. 250g lean beef mince
300g rice
Mixed stirfry veg
Kimchi

4. Same as meal 3
287carbs
230 protein
56 fat
2583 calories

Bumping up carbs felt great for the session below

Warmup
McGill 3
Single leg jumps
Russian twists
Leg raises
Rotator cuff work

Session
close grip floor press
60x5
80x3
95x3
110x3
125x3
BTN standing strict press
30x8
40x5
50x5
60x 5
Weighted pull ups
15x4
25x4
35x3
50x3
Incline bench rear delt flies (pinkie to sky angle)
12.5kgxfailure
12.5kgxfailure
15kgxfailure


Triceps db rolls
12.5x12
15x12
17.5x12
17.5x12

Hammer rope drag curls
25kgxfailure
25kgxfailure



Supps
Tbs psyllium husk
Collagen peptides and native aus fruit powders (roogenic)
9g creatine
150mg coq10
25mg zinc
1200mg nac
4 caps potency plus (bulk nutrients)
180mg magnesium glycinate
10g cialis pre workout
300mg L carnitine inj

Peds
Slu 500mcg
5amino (on the way)
Thats the list for now

 

[zeroedin]

Sauna also added in the PM.
Really feeling the benefits to sleep

 

[Koba]

Wednesday

Made some micro changes today from the advice of the boys on EVO. Upping carbs pre training and pushing cals up a little higher to aid in performance output.

Meals today
1. 100g lean beef
150g rice
Kimchi

2. Pre workout
Oats 100g
Lsa 15g
Whey 60g

3. 250g lean beef mince
300g rice
Mixed stirfry veg
Kimchi

4. Same as meal 3
287carbs
230 protein
56 fat
2583 calories

Bumping up carbs felt great for the session below

Warmup
McGill 3
Single leg jumps
Russian twists
Leg raises
Rotator cuff work

Session
close grip floor press
60x5
80x3
95x3
110x3
125x3
BTN standing strict press
30x8
40x5
50x5
60x 5
Weighted pull ups
15x4
25x4
35x3
50x3
Incline bench rear delt flies (pinkie to sky angle)
12.5kgxfailure
12.5kgxfailure
15kgxfailure


Triceps db rolls
12.5x12
15x12
17.5x12
17.5x12

Hammer rope drag curls
25kgxfailure
25kgxfailure



Supps
Tbs psyllium husk
Collagen peptides and native aus fruit powders (roogenic)
9g creatine
150mg coq10
25mg zinc
1200mg nac
4 caps potency plus (bulk nutrients)
180mg magnesium glycinate
10g cialis pre workout
300mg L carnitine inj

Peds
Slu 500mcg
5amino (on the way)
Thats the list for now

Good call on the extra carbs around workout times! Your diet is super strict though!
Don't be afraid to add those extra carbs in pre & post workout in the form of simple carbs with some examples being Dextrose, Maltodextrose, banana, honey, rice cakes & intra workout (Maltodextrose, Electrolytes & EAA'S) Simple carbs release insulin which is the most powerful anabolic hormone in the body & also provides training performance increases by facilitating the uptake of carbs into glycogen.
Simple sugars make our body's release insulin & when this trick is used at the right times & with the presence of very little fat beside it, pre/intra/& or post workout we get supercharged performance, recovery & glycogen replacement (muscle fullness) & energy!

 

[zeroedin]

Good call on the extra carbs around workout times! Your diet is super strict though!
Don't be afraid to add those extra carbs in pre & post workout in the form of simple carbs with some examples being Dextrose, Maltodextrose, banana, honey, rice cakes & intra workout (Maltodextrose, Electrolytes & EAA'S) Simple carbs release insulin which is the most powerful anabolic hormone in the body & also provides training performance increases by facilitating the uptake of carbs into glycogen.
Simple sugars make our body's release insulin & when this trick is used at the right times & with the presence of very little fat beside it, pre/intra/& or post workout we get supercharged performance, recovery & glycogen replacement (muscle fullness) & energy!

100 percent my brother
Rice cakes and honey will be the next addition when I hit the shops. Performance is gonna fly up.
Appreciate all the support from the Aussie EVO team

 

[LevButlerov]

Wednesday

Made some micro changes today from the advice of the boys on EVO. Upping carbs pre training and pushing cals up a little higher to aid in performance output.

Meals today
1. 100g lean beef
150g rice
Kimchi

2. Pre workout
Oats 100g
Lsa 15g
Whey 60g

3. 250g lean beef mince
300g rice
Mixed stirfry veg
Kimchi

4. Same as meal 3
287carbs
230 protein
56 fat
2583 calories

Bumping up carbs felt great for the session below

Warmup
McGill 3
Single leg jumps
Russian twists
Leg raises
Rotator cuff work

Session
close grip floor press
60x5
80x3
95x3
110x3
125x3
BTN standing strict press
30x8
40x5
50x5
60x 5
Weighted pull ups
15x4
25x4
35x3
50x3
Incline bench rear delt flies (pinkie to sky angle)
12.5kgxfailure
12.5kgxfailure
15kgxfailure


Triceps db rolls
12.5x12
15x12
17.5x12
17.5x12

Hammer rope drag curls
25kgxfailure
25kgxfailure



Supps
Tbs psyllium husk
Collagen peptides and native aus fruit powders (roogenic)
9g creatine
150mg coq10
25mg zinc
1200mg nac
4 caps potency plus (bulk nutrients)
180mg magnesium glycinate
10g cialis pre workout
300mg L carnitine inj

Peds
Slu 500mcg
5amino (on the way)
Thats the list for now

good day today creatine lets push it to 15 and training on track!

 

[zeroedin]

good day today creatine lets push it to 15 and training on track!

Will give it a crack
Max strength is gonna go crazy with all these additions

 

[LevButlerov]

Will give it a crack
Max strength is gonna go crazy with all these additions

lets go

 

[zeroedin]

Saturday

Big day today, had a rough week so took it out on the weights. Upped the carbs due to high activity clocking over 19000 steps plus gym work.
Settting the base now for an epic cut in December keep an eye out

Weight holding at 92kg
BP 105/71
RHR 49

DAILY SUPPS
Morning shake
Tbs psyllium husk
Collagen peptides and native aus fruit powders
15g creatine

150mg coq10
25 zinc
1200 nac
4 caps potency plus
10mg cialis
Slu 500mcg


Breakfast
200g rice
150g beef mince
Kimchi

Pre
6 Brown rice cakes
3tbs honey

Post workout shake
1 scoops protein
4 weetbix

Meal 3
2 salmon sushi rolls

Meal 4
Same as breakfast

Dinner
Home made panko chicken tenders
5 soft tacos
Light mayo


Training
McGill big 3
Vertical jumps

Deadlifts
100 2x3
140 2x3
170 x3
190x3
205x3 top

Cossack squats
Barbell 2x6
40kg 2x6
50 2x6
60kg x6 top


Leg press (narrow low stance, took it as deep as I could to really stretch the quads)
2 plates x25
4 plates x25
6 plates x25
8 plates x 22

Reverse hyper
3x20 reps

 

[LevButlerov]

Saturday

Big day today, had a rough week so took it out on the weights. Upped the carbs due to high activity clocking over 19000 steps plus gym work.
Settting the base now for an epic cut in December keep an eye out

Weight holding at 92kg
BP 105/71
RHR 49

DAILY SUPPS
Morning shake
Tbs psyllium husk
Collagen peptides and native aus fruit powders
15g creatine

150mg coq10
25 zinc
1200 nac
4 caps potency plus
10mg cialis
Slu 500mcg


Breakfast
200g rice
150g beef mince
Kimchi

Pre
6 Brown rice cakes
3tbs honey

Post workout shake
1 scoops protein
4 weetbix

Meal 3
2 salmon sushi rolls

Meal 4
Same as breakfast

Dinner
Home made panko chicken tenders
5 soft tacos
Light mayo


Training
McGill big 3
Vertical jumps

Deadlifts
100 2x3
140 2x3
170 x3
190x3
205x3 top

Cossack squats
Barbell 2x6
40kg 2x6
50 2x6
60kg x6 top


Leg press (narrow low stance, took it as deep as I could to really stretch the quads)
2 plates x25
4 plates x25
6 plates x25
8 plates x 22

Reverse hyper
3x20 reps

arms look good and vascular
have you done macros on all your meals? @zeroedin

good 205 deads, hardocre!

@HarleyGuy @Grumpy @LH5515 @Yuri @Koba @Trenhead3cc @Ohdamn @Dreamer @rizzlekdizzle @Kopite67

 

[zeroedin]

arms look good and vascular
have you done macros on all your meals? @zeroedin

good 205 deads, hardocre!

@HarleyGuy @Grumpy @LH5515 @Yuri @Koba @Trenhead3cc @Ohdamn @Dreamer @rizzlekdizzle @Kopite67

Cals were at 2200 before the tacos, but my partner made them and honestly kinda let that dinner slide as was hard to work out the macros of the homemade panko tenders. However id estimate pushed it towards 3000 for the day with about 360 carbs and 210 grams of protein.
Will try to weigh those dinners out and be a bit more accurate in the future

 

[LevButlerov]

Cals were at 2200 before the tacos, but my partner made them and honestly kinda let that dinner slide as was hard to work out the macros of the homemade panko tenders. However id estimate pushed it towards 3000 for the day with about 360 carbs and 210 grams of protein.
Will try to weigh those dinners out and be a bit more accurate in the future

i would like to see you keep the macros in an app if you can would be much easier to track for the EVO family and yourself @zeroedin

 

[zeroedin]

i would like to see you keep the macros in an app if you can would be much easier to track for the EVO family and yourself @zeroedin

Easy, using my fitness pal.
Will post up screenshots from this point on

 

[LevButlerov]

Easy, using my fitness pal.
Will post up screenshots from this point on

perfect

 

[zeroedin]

Huge log update,

The recent training and advice from the EVO crew has worked like crazy. Hit some pull ups post a sprints session today to trial strength as was feeling ridiculous.

65kgx2 HUGE PB
30 BW pull ups

Huge pbs all round

Let's go this log is gonna get crazy soon

 

[LevButlerov]

Huge log update,

The recent training and advice from the EVO crew has worked like crazy. Hit some pull ups post a sprints session today to trial strength as was feeling ridiculous.

65kgx2 HUGE PB
30 BW pull ups

Huge pbs all round

Let's go this log is gonna get crazy soon

30 pull ups big win! wow!

 

[HarleyGuy]

Huge log update,

The recent training and advice from the EVO crew has worked like crazy. Hit some pull ups post a sprints session today to trial strength as was feeling ridiculous.

65kgx2 HUGE PB
30 BW pull ups

Huge pbs all round

Let's go this log is gonna get crazy soon

Love reading the improvements bro! Looking solid too in a tshirt, great arms!

Bumping up carbs felt great for the session below

Those rice cakes and honey with higher carbs are going to help a lot. You're so active you'll need them and be able to avoid being flat at the same time.

 

[zeroedin]

30 pull ups big win! wow!

Safe to say I was very pleased

Love reading the improvements bro! Looking solid too in a tshirt, great arms!


Those rice cakes and honey with higher carbs are going to help a lot. You're so active you'll need them and be able to avoid being flat at the same time.

Cheers brother
Agreed the rice cakes and honey have been a game changer EVO boys giving me the hacks

 

[LevButlerov]

Safe to say I was very pleased

perfect

 

[HarleyGuy]

Safe to say I was very pleased

Cheers brother
Agreed the rice cakes and honey have been a game changer EVO boys giving me the hacks

Yessir this is hacksville here!

 

[zeroedin]

Update!

Everything going smoothly, base building continuing and athleticism rising. Each speed session feels more powerful than the last.

BP: 112/73
RHR: 47
Sleep on average 8h 30mins
Steps today: 12300

Supps have all remained the same as previous updates.

Diet:


Meal 1
2 eggs
80g oats
2 scoops whey isolate
15g lsa

Meal 2
200g lean beef mince
200g rice
Kimchi

Meal 3
Same as meal 2

Preworkout Meal
2 Abe's blueberry bagels

Snack
Sirena chilli tuna 2 cans

Tomorrow will be back to normal schedule.

Training today

Warmup
McGill big 3
Broad jumps
Medball throws

Session
Sled pushes (focus on power till end, full speed focus today) 10 rounds 20 meters 1 plate

Sled drags (heavy) 8 rounds 20 meters 4 plates

Close stance SSB box squats (light percentage speed focus)
10x2 100kg

RDL beltless
1x8 80kg
1x8 100kg
1x6130kg
1x6 150kg top set

Glute ham raises
2xFailure w/10kg plate

 

[LevButlerov]

Update!

Everything going smoothly, base building continuing and athleticism rising. Each speed session feels more powerful than the last.

BP: 112/73
RHR: 47
Sleep on average 8h 30mins
Steps today: 12300

Supps have all remained the same as previous updates.

Diet:


Meal 1
2 eggs
80g oats
2 scoops whey isolate
15g lsa

Meal 2
200g lean beef mince
200g rice
Kimchi

Meal 3
Same as meal 2

Preworkout Meal
2 Abe's blueberry bagels

Snack
Sirena chilli tuna 2 cans

Tomorrow will be back to normal schedule.

Training today

Warmup
McGill big 3
Broad jumps
Medball throws

Session
Sled pushes (focus on power till end, full speed focus today) 10 rounds 20 meters 1 plate

Sled drags (heavy) 8 rounds 20 meters 4 plates

Close stance SSB box squats (light percentage speed focus)
10x2 100kg

RDL beltless
1x8 80kg
1x8 100kg
1x6130kg
1x6 150kg top set

Glute ham raises
2xFailure w/10kg plate

protein level is good i like it but you need more carbs for the power @zeroedin

 

[zeroedin]

protein level is good i like it but you need more carbs for the power @zeroedin

Titrating up

 

[LevButlerov]

Titrating up

perfect