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Good morning / Evening everyone where ever you may be around the world !
Back for My First Offical ( well second ) Log on Evo !!
Cant wait to have you all following / Joining me on my journey until we get to the stage in 2026 !
Date : Monday 13 January 2025
Fasted Weight : 67.2kg - 148.15 LBS
Training Split : Glutes and hams
Supplements : 2.5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12 10, 8
103 x 12 , 110 x 10 , 117 x 8
A2: Lying Hamstring curl 3 x 10 + 10 pulse reps
32 x 10+10, 32 x 10+10 , 32 x 10+10
Working Exercises :
B1: Off Ground RDL 2 x 6-8 /10
75KG x 6 , 67.5kg x 10
C1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
140kg x 7 , 140kg x 6 , 110kg x 11
D1: Seated Hamstring Curl 3 x 10-12
35 x 15 , 40 x 12 , 40 x 10.5
E1: Cable Kick Backs 2 x 15
12.5 x 15 , 12.5 x 13
Ive added a little snippet Video below of some of the exercises i did today not all where filmed ! (hopefully its not to fuzzy when I upload ) Meal times where a little all over the shop today so tomorrow i will make sure to get photos of food as-well but I'm super basic when it comes to eating and what i eat its what works well for me ! Obviously just remembering what works well for me might not work well for you !
But so far with the supplements I'm using Pumps are crazy good starting to feel a-lot more fuller from the anavar as-well which is a big plus been super locked in and focused aswell ! Bring on the Next Few Months !! will update you all again tomorrow for my back day ! Stay blessed !
Back for My First Offical ( well second ) Log on Evo !!
Cant wait to have you all following / Joining me on my journey until we get to the stage in 2026 !
Date : Monday 13 January 2025
Fasted Weight : 67.2kg - 148.15 LBS
Training Split : Glutes and hams
Supplements : 2.5g Anavar 2IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3240 150P 509 C 60 F
Meal 1: 150G Sourdough Bread 20g Olive oil spread 3x Large Eggs
Meal 2 Pre workout meal : 100G coco pops 200ml FC Milk 100g Banana 20g 85% dark chocolate
Intra workout : 2 x 600ml blue bolt gatorade
Meal 3 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Meal 4 : 275g Cooked White Rice 185g Chicken breast ( Weighed Raw ) 15g Peri Peri Sauce 100g Pinapple
Snack : 8 rice cakes 30g jam
Training Program :
Warm up Exercises
A1:Abductor 3 x 12 10, 8
103 x 12 , 110 x 10 , 117 x 8
A2: Lying Hamstring curl 3 x 10 + 10 pulse reps
32 x 10+10, 32 x 10+10 , 32 x 10+10
Working Exercises :
B1: Off Ground RDL 2 x 6-8 /10
75KG x 6 , 67.5kg x 10
C1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
140kg x 7 , 140kg x 6 , 110kg x 11
D1: Seated Hamstring Curl 3 x 10-12
35 x 15 , 40 x 12 , 40 x 10.5
E1: Cable Kick Backs 2 x 15
12.5 x 15 , 12.5 x 13
Ive added a little snippet Video below of some of the exercises i did today not all where filmed ! (hopefully its not to fuzzy when I upload ) Meal times where a little all over the shop today so tomorrow i will make sure to get photos of food as-well but I'm super basic when it comes to eating and what i eat its what works well for me ! Obviously just remembering what works well for me might not work well for you !
But so far with the supplements I'm using Pumps are crazy good starting to feel a-lot more fuller from the anavar as-well which is a big plus been super locked in and focused aswell ! Bring on the Next Few Months !! will update you all again tomorrow for my back day ! Stay blessed !
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