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you're doing great the way you're going now
get your workout out of the way early and then no worries after that
I love some oysters
@Fisherman nice updates....keep us posted.......Hi everyone
Here’s an update on my food
Wednesday
breakfast
Protein Shake
Bacon, sausage and eggs on muffins.
Bowl of porridge with maple syrup.
Lunch
Pork, cabbage and potato rolls, with apple sauce.
Chinese pork with rice, broccolini and snow peas.
Had a few juices watered down.
Thursday
Breakfast
Big bowl of porridge with maple syrup and honey.
Lunch
3 oysters Kilpatrick and 3 oysters natural.
4 large prawns with small salad
Small Pork belly with cooked nuts and carrots.
100g eye fillet with a good size portion of Brussels sprouts cooked in a sultana sauce.
Lunch was spent with my wife and absolutely delicious, all washed down with 2 bottles of wine and a few long black coffees.
Dinner
Homemade sausage rolls and a few cups of tea.
Today
Breakfast
Protein drink
4 Scrambled eggs on their own
Roast Beef and gravy roll
Steak and Pepper pie with sauce
Strawberry Doughnut and a strawberry milk.
Lunch
6 flame grilled lamb cutlets
4 watered down fruit juice
Dinner
Huge salad
A few cups of tea
I’ve gone up a few kilos on most of my exercises in the gym thanks Azlola and Stratum Pharma Labs (SPL)
I can definitely feel the product and during my workouts I can see my blood vessels getting bigger and delivering more blood quickly where it’s needed.
I’ve also been feeling more upbeat the last few weeks and then there is the sexdrive
Lovin it!
I’m going to post some more photos tomorrow along with my workout routine.
Huge thanks to everyone who has given me energy and encouragement through their kind words
Hi everyone,
A lot has happened since my last update.
Apart from my general duties as a father of 5 children and of course hanging out with my beautiful wife, and working full time,
I have been negotiating with a development group for the building of a new transport depot and storage facility with the option of a new caravan/tourist park.
Literally every day last week I was in a different restaurant or pub, sometimes twice a day going over the details, according to my new employer it’s the only way to do business. I have to admit it’s definitely my preferred method too, although I did put on 4kg.
So couldn’t be happier at the moment with things going well.
I have still managed my 4.50am start in the gym every day accept 2 rest days I had planned.
Some of those mornings were a little rough after the night before.
I have a 4 day cycle routine that I stick to. I would like to say that my diet has improved but if anything it’s gotten worse,
I’m on my 4th injection day today, 4 weeks in
Still the same supply from Azlola
Stratum Pharma Labs
Decca 200mg @1.5ml dose
Test E 250mg @ 1.5 ml rose
I’m definitely feeling much stronger in both body and mind lately.
Day 1.
5am start
Warm up
Light weights very strict and slow.
Seated dumbbell full bicep curls 6 sets of 7 22.5kg each, slightly cheated.
Seated shoulder press 6 sets of 5, 22.5kg each, held at full extension for 1 minute after each set.
Standing Dumbbell shrugs 6 sets of 10, 40kg each.
These exercises I superset them together spaced 20 seconds apart then wait 2 minutes before cycle begins again.
Seated Dumbbell curls 2 sets of 10, 10kg each,
Very strict and slow, elbows raised and finish with palms facing down.
10 minutes on the bike
Start level 13 for 3 mins,
Level 15 for 3 mins,
Level 18 for 2 mins,
Level 20 for 1 mins,
Cool down.
Day 2.
Chest
Bench press
Warm up
Just the bar slowly x 20 1 set
60kg x 8 reps 1 set
90kg x 5 reps 6 sets
2 minutes between sets
Very strict and I hold the bar up for 30 seconds before I start my reps then hold it for another 30 seconds after I’m finished my reps.
Incline bench
60kg x 8 reps 1 set
80kg x 6 reps 6 sets
All weights including the Bar.
Bike
Same as always
Day 3
Lat pulldown machine
Behind the neck lat pulldowns, very slow and strict with low weights
5 sets of 10 x 40kg
I hold and squeeze at every rep
Wide grip lat pulldowns
Very slow and strict
2 sets of 10 x 65kg
3 sets of 5 x 72.5kg
Close grip lat pulldowns with back of hand facing away from body
6 sets of 6 x 72.5kg
Strict
Back seated row machine
3 sets of 15 x 50kg
Very strict
Bike same as always.
Day 4.
Tuesday
Seated shoulder press,
10kg x 6 reps then hold up high overhead at full stretch for 1 minute
Very strict
5 sets
Still struggling with shoulder injury.
Jumping up and grabbing chin-up bar
Then hang for 10 seconds, repeat 5 times
5 sets
I superset the shoulder press with hanging from chin up bar.
Incline press
60kg x 10 reps then hold and push hard for 1 minute before lowering into resting position.
5 sets
Very strict
Preacher Curl Machine
5 sets of 50kg x 8 reps
Squeeze and hold every rep.
This I superset with standing triceps pulldowns
5 sets of 60kg x 10 reps.
Very slow and strict, hold every rep and then hold the last rep for 30 seconds.
Seated triceps machine but uses free weights not cables.
6 sets of 60kg each arm x 8 reps
Bike as always.
Every day I drink this Protein drink
Protein powder 3 tbs
Metamucil 1.5 tbs
Vital greens 1.5 tbs
Creatine 0.5 tbs
Fish oil tabs x 2
A lot has happened since my last update.
Apart from my general duties as a father of 5 children and of course hanging out with my beautiful wife, and working full time,
I have been negotiating with a development group for the building of a new transport depot and storage facility with the option of a new caravan/tourist park.
Literally every day last week I was in a different restaurant or pub, sometimes twice a day going over the details, according to my new employer it’s the only way to do business. I have to admit it’s definitely my preferred method too, although I did put on 4kg.
So couldn’t be happier at the moment with things going well.
I have still managed my 4.50am start in the gym every day accept 2 rest days I had planned.
Some of those mornings were a little rough after the night before.
I have a 4 day cycle routine that I stick to. I would like to say that my diet has improved but if anything it’s gotten worse,
I’m on my 4th injection day today, 4 weeks in
Still the same supply from Azlola
Stratum Pharma Labs
Decca 200mg @1.5ml dose
Test E 250mg @ 1.5 ml rose
I’m definitely feeling much stronger in both body and mind lately.
Day 1.
5am start
Warm up
Light weights very strict and slow.
Seated dumbbell full bicep curls 6 sets of 7 22.5kg each, slightly cheated.
Seated shoulder press 6 sets of 5, 22.5kg each, held at full extension for 1 minute after each set.
Standing Dumbbell shrugs 6 sets of 10, 40kg each.
These exercises I superset them together spaced 20 seconds apart then wait 2 minutes before cycle begins again.
Seated Dumbbell curls 2 sets of 10, 10kg each,
Very strict and slow, elbows raised and finish with palms facing down.
10 minutes on the bike
Start level 13 for 3 mins,
Level 15 for 3 mins,
Level 18 for 2 mins,
Level 20 for 1 mins,
Cool down.
Day 2.
Chest
Bench press
Warm up
Just the bar slowly x 20 1 set
60kg x 8 reps 1 set
90kg x 5 reps 6 sets
2 minutes between sets
Very strict and I hold the bar up for 30 seconds before I start my reps then hold it for another 30 seconds after I’m finished my reps.
Incline bench
60kg x 8 reps 1 set
80kg x 6 reps 6 sets
All weights including the Bar.
Bike
Same as always
Day 3
Lat pulldown machine
Behind the neck lat pulldowns, very slow and strict with low weights
5 sets of 10 x 40kg
I hold and squeeze at every rep
Wide grip lat pulldowns
Very slow and strict
2 sets of 10 x 65kg
3 sets of 5 x 72.5kg
Close grip lat pulldowns with back of hand facing away from body
6 sets of 6 x 72.5kg
Strict
Back seated row machine
3 sets of 15 x 50kg
Very strict
Bike same as always.
Day 4.
Tuesday
Seated shoulder press,
10kg x 6 reps then hold up high overhead at full stretch for 1 minute
Very strict
5 sets
Still struggling with shoulder injury.
Jumping up and grabbing chin-up bar
Then hang for 10 seconds, repeat 5 times
5 sets
I superset the shoulder press with hanging from chin up bar.
Incline press
60kg x 10 reps then hold and push hard for 1 minute before lowering into resting position.
5 sets
Very strict
Preacher Curl Machine
5 sets of 50kg x 8 reps
Squeeze and hold every rep.
This I superset with standing triceps pulldowns
5 sets of 60kg x 10 reps.
Very slow and strict, hold every rep and then hold the last rep for 30 seconds.
Seated triceps machine but uses free weights not cables.
6 sets of 60kg each arm x 8 reps
Bike as always.
Every day I drink this Protein drink
Protein powder 3 tbs
Metamucil 1.5 tbs
Vital greens 1.5 tbs
Creatine 0.5 tbs
Fish oil tabs x 2
@Fisherman welcome back to the EVO family
i see by the pictures you ate big carbs haha but looks nicegreat update on some training
you going to update us with training and diet a bit as you go please? and cycle plans coming?
It sounds like you are enjoying life
love to see that
love to see that
bro training comes first
family comes next, i got more kids then you. 15 in total I still train
family comes next, i got more kids then you. 15 in total I still train
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