Approved Log Road to Show 2026 Female Log

[LevButlerov]

Happy Tuesday everyone !

So I have realised I am a day behind with my logs so we are going to just run with it lol

Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.

First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !

Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !

I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym

Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F

Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping

Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze

Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate

Pre gym Snack : 7 rice cakes 35g jam

Intra workout : 2 x 600ml blue bolt gatorade

Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze

Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce

Training Program

A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )

B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15

C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11

D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT

F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15

G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17

Update you all again tomorrow for a Big quad day !
Let's get it !

Hey Everyone
Like I said few days behind with logging but lets pretend today is Wednesday lol !
I will drop my back and shoulder session from today ( Friday ) on Saturday then back with legs again on Sunday

Day 2 of menstrual cycle and not going to lie if I had the option to lay in bed all day I would - I felt like utter shit , super tired , sluggish , cravings for food that I haven't had in forever , didn't want to train - but when i finally got into the gym i wasn't going in with the expectation of pushing heavy shit because I knew my body wasn't going to be up for it , some movements felt good and others felt shit . My leg press went up in weight and so did my lunges but other than that the others stayed the same / less than last week and thats totally okay - as females especially during this time we are going to feel weaker and less energised than other times but its how we handle it and if we give into those cravings and thoughts just to get a quick hit of dopamine and then we feel like fucking shit again after is what matters !

Anyways enough of me going on time for the numbers of the day !

Stats :
BF %. 23.7%
SMM 29.9KG
BW: 68.9KG

Date : Wednesday 29 January 2025
Fasted Weight : 68.9 g
Training Split : Quads
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F

Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping

Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze

Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate

Pre gym Snack : 7 rice cakes 35g jam

Intra workout : 2 x 600ml blue bolt gatorade

Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze

Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce

Training Program

Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )

A1: Abductors 3 x 10 with a 2-3 second hold
W1 : 89 x 10 89 x 10 89 x 10
W2: 103 x 10. 103 x 10. 103 x 10
W3: 124 x 10. 117 x 10. 117 x 10

B2: Standing Hamstring curl 3 x 10
W1 : 7.5 x 10 7.5 x 10 5 x 10
W2 : 10 x 10. 10 x 10. 7.5 x 10
W3: 12.5 x 10. 10 x 10. 10 x 10

Working Exercises :

A1: Hack Squat 2 x 6-8 / 12
W1 : 50x8. 30 x 12
W2 : ----------
W3: 45 x 8 ( Only completed 1 set just wasn't feeling it at all )

B1: Leg press 3 x 10-12
W1 : 140 x 10 120 x 15. 120 x 12
W2 : 160 x 15 180 x 10. 150 x 12
W3: 190 x 10 160 x 12 160 x 9

C1: Leg extension 3 x 12-15
W1 : 54 x 15. 54 x 11. 47 x 15
W2 : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause
W3: 56.5 x 13 56.5 x 10 54 x 8 + 5

D1: Front Foot Elevated lunge 3 x 10
W1 : 15 x 13 15 x 10. 12.5 x 11
W2: 17.5 x 12 17.5 x 10. 15 x 12
W3: 22.5 x 13. 22.5 x 10. 17.5 x15


Super slack with photos and vidoes of the week training . Ive actually been using a log book to log my sessions instead of google sheets this week just to keep off my phone in the gym , as I've been leaving it at the front desk as i find myself scrolling through social media during rest periods and next thing I know its been nearly 5 mins - would leave in the car but you know I cant train without my music playing !

@mads you're not behind, you're sharing in your time sister we appreciate you sharing what you did. EVO family love.
Leg presses and hack squats are maxing to the top here, I love this. Food huge cals, you really putting it down.
@RoidRageWife @Smiley G @Kindafitkindafat sisters check this update out

 

[Smiley G]

Happy Tuesday everyone !

So I have realised I am a day behind with my logs so we are going to just run with it lol

Raw Update coming at you - Day 1 menstrual cycle. Feeling okay little tired little sluggish , cramping not so bad but other than that so far so good. Back and shoulder day today ! Like I mentioned yesterday have been training out of a different gym the last few days so weights might vary depending on brand of equipment.

First day of updated food and all went down super easy and felt really good nothing else to really update on that , I try and work my carbs around training times so i can maximise the use of them throughout my training sessions !

Slight increase in weight today which is good and we can see that the extra food is doing its thing but also menstrual cycle could have a play in that as-well so will just monitor daily weight over the next few days !

I did actually completely miss an exercise today I didn't realise until 1130pm when i was going through my tracker that FUCK I forgot to do something at the gym

Date : Tuesday 28th January 2025
Fasted Weight : 69.2 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.6IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F

Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping

Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze

Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate

Pre gym Snack : 7 rice cakes 35g jam

Intra workout : 2 x 600ml blue bolt gatorade

Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze

Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce

Training Program

A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )

B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15

C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11

D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT

F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15

G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17

Update you all again tomorrow for a Big quad day !
Let's get it !

Awesome work Girl, but gee wiz how do you eat that much! Incredible !!

 

[mads]

Hey Everyone
Mondays session looking a little different today as I Hit my first upper body session of the week today just as I trained legs yesterday. The weekend just gone was pretty full on. I had my kids and it was super hot over here as well 38° all weekend after a week of increased calories my weight has finally started moving now which is good so like I said last week I will just keep an eye on it over the next couple days and couple weeks to see what it does and to see if anything needs to be changed.

In regards to training today everything felt good. Shoulder press felt a little heavy but I wasn’t too sure if that was because of seat positioning but everything else felt amazing. My body is feeling really good. It’s recovering really well to be honest. I don’t have any other issues.

This week for training it’s basically going to be back to back days just because this coming weekend I do have a few events on meaning that I can’t train so instead of skipping I will just work around and see how my body is feeling

Heading into week 4 this week , with my logging of my weights I am doing each week so you can see how I am overloading and increasing my weights each week and getting stronger as well.

From this week I will also be adding some cardio in - more so heart health stuff just to help with my cardiovascular health.

Date : Monday 3rd January 2025
Fasted Weight : 69.3 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.75IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F

Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping

Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze

Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate

Pre gym Snack : 7 rice cakes 35g jam

Intra workout : 2 x 600ml blue bolt gatorade

Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze

Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce

Training Program

A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
W4: 27.5 x 12 25x 12 ( Pin Loaded machine )

B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
W4: 9 x 13 8 x 15. 8 x 12

C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
W4: 20Kg P/s x 10 15Kg P/s x

D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
W4: 55kg x 13 55kg x 11. 45 x 15+3

E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
W4: 35 x 12. 35 x 9. 30 x 8+5

F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
W4: 6.25 x 15. 6.25 x 13. 5 x 14

G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
W4: 10 x 17 10 x 14

 

[Pigsy]

Good to see you added some cardio @mads.

 

[LevButlerov]

Hey Everyone
Mondays session looking a little different today as I Hit my first upper body session of the week today just as I trained legs yesterday. The weekend just gone was pretty full on. I had my kids and it was super hot over here as well 38° all weekend after a week of increased calories my weight has finally started moving now which is good so like I said last week I will just keep an eye on it over the next couple days and couple weeks to see what it does and to see if anything needs to be changed.

In regards to training today everything felt good. Shoulder press felt a little heavy but I wasn’t too sure if that was because of seat positioning but everything else felt amazing. My body is feeling really good. It’s recovering really well to be honest. I don’t have any other issues.

This week for training it’s basically going to be back to back days just because this coming weekend I do have a few events on meaning that I can’t train so instead of skipping I will just work around and see how my body is feeling

Heading into week 4 this week , with my logging of my weights I am doing each week so you can see how I am overloading and increasing my weights each week and getting stronger as well.

From this week I will also be adding some cardio in - more so heart health stuff just to help with my cardiovascular health.

Date : Monday 3rd January 2025
Fasted Weight : 69.3 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.75IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F

Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping

Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze

Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate

Pre gym Snack : 7 rice cakes 35g jam

Intra workout : 2 x 600ml blue bolt gatorade

Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze

Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce

Training Program

A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
W4: 27.5 x 12 25x 12 ( Pin Loaded machine )

B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
W4: 9 x 13 8 x 15. 8 x 12

C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
W4: 20Kg P/s x 10 15Kg P/s x

D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
W4: 55kg x 13 55kg x 11. 45 x 15+3

E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
W4: 35 x 12. 35 x 9. 30 x 8+5

F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
W4: 6.25 x 15. 6.25 x 13. 5 x 14

G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
W4: 10 x 17 10 x 14

@mads thanks for the update you look bigger and stronger, the arms are huge and shoulders are much better. getting the pump in sister

 

[LevButlerov]

Hey Everyone
Mondays session looking a little different today as I Hit my first upper body session of the week today just as I trained legs yesterday. The weekend just gone was pretty full on. I had my kids and it was super hot over here as well 38° all weekend after a week of increased calories my weight has finally started moving now which is good so like I said last week I will just keep an eye on it over the next couple days and couple weeks to see what it does and to see if anything needs to be changed.

In regards to training today everything felt good. Shoulder press felt a little heavy but I wasn’t too sure if that was because of seat positioning but everything else felt amazing. My body is feeling really good. It’s recovering really well to be honest. I don’t have any other issues.

This week for training it’s basically going to be back to back days just because this coming weekend I do have a few events on meaning that I can’t train so instead of skipping I will just work around and see how my body is feeling

Heading into week 4 this week , with my logging of my weights I am doing each week so you can see how I am overloading and increasing my weights each week and getting stronger as well.

From this week I will also be adding some cardio in - more so heart health stuff just to help with my cardiovascular health.

Date : Monday 3rd January 2025
Fasted Weight : 69.3 KG
Training Split : Shoulders, Back
Supplements : 5g Anavar 2.75IU HGH 1ml Kaizen @Liquid Gold Labs
Cals: 3444 188 P 532 C 53 F

Meal 1: OverNight Weet-Bix -
50G Weet-bix , 120ml FC milk , 100g Vanilla protein Yogurt , 40g caramel topping

Meal 2 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) 5g Balsamic Glaze

Meal 3 : Pre Workout : 100g Coco Pops , 200ml FC Milk , 25g pure honey , 20g 85% dark Chocolate

Pre gym Snack : 7 rice cakes 35g jam

Intra workout : 2 x 600ml blue bolt gatorade

Meal 4 : 135g Spiral Pasta ( weighed raw ) , 200 Chicken ( weighed Raw ) , 5g Balsamic Glaze

Meal 5 : 3 x eggs , 2 slices multigrain bread , 15ml Tomato sauce

Training Program

A1: Plate Loaded Shoulder press 2 x 8-12
W1: 20kgP/s x 10, 20kgP/s x 8
W2: 22.5kgP/s x 8 20kgP/s x 10
W3: 27.5 x 10. 25 x 12 ( Pin loaded machine )
W4: 27.5 x 12 25x 12 ( Pin Loaded machine )

B1: DB Lateral Raise 3 x 12-15
W1: 7.5kg x 15 , 7.5kg x 13 , 5 x 17
W2: 8kg x 13 7.5kg x 15. 7.5kg x 14
W3: 8 x 15. 8 x 13 7x.5 x 15
W4: 9 x 13 8 x 15. 8 x 12

C1: Plate Loaded Chest press 2 x 10
W1: 10kgP/s x 10 , 10kgP/s x 10.
W2: 12.5kg P/s x 11 12.5kg P/s x 9
W3: 17.5 kg P/s x 10 15kg P/s x 11
W4: 20Kg P/s x 10 15Kg P/s x

D1: Neutral Grip Lat pull down 3 x 12
W1: 42.5 x 12.5 x 40 x 13 , 40 x 12
W2: 47kg x 12 42.5 x 13. 42.5 x 12
W3: 50kg x 12 45 x 15 45 x 12
W4: 55kg x 13 55kg x 11. 45 x 15+3

E1: Single Arm Plate Loaded High row 3 x 8-12
W1: 25 x 9 , 20 x 11. , 20 x 9.5
W2: 35 x 10. 35 x 8. 30 x 12
W3: EXERCISE I FORGOT
W4: 35 x 12. 35 x 9. 30 x 8+5

F1: Cable Rear Delt Fly 3 x 15
W1: 3.75 x 15 , 3.75 x 15 , 3.75 x 13
W2: 5 x 15 3.75 x 15 3.75 x 14
W3: 5 x 18. 5 x 15. 3.75 x 15
W4: 6.25 x 15. 6.25 x 13. 5 x 14

G1: Single Arm Alt Bicep Curl 2 x 15
W1: 7.5 x 15 , 7.5 x 15
W2: 7.5 x 18. . 7.5 x 15
W3: 10 x 15. 7.5 x 17
W4: 10 x 17 10 x 14

Sisters check this @RoidRageWife @Smiley G @Kindafitkindafat @rememberTHE5

 

[stevesmi]

looking very strong here

 

[Quadsweep]

great job on this one. your biceps look amazing!

 

[BodyMonster34]

sister i like the prison tats. what year you serve prison and get them?

i'm gonna tat you up with a pic of me posing when you come visit me in texas.

 

[JasonPriest]

looking strong and fit. You are doing amazing job for someone your age.

 

[Wootoom]

The hours you put into the gym now will pay off as you get older.

That body memory will be locked in.

 

[Vadim Fedorov]

thats funny you forgot the exercise.

Really appreciate your honesty.

 

[2Thick]

db lateral raise and plate loaded chest press is A+
you won't go wrong.

 

[e2]

That is a solid amount of protein.

You're really getting in some nice nutrition.

 

[Ulter]

Don't forget to get us some meal pictures. We want to see what you're eating too.

 

[chesty]

Spiral pasta tastes really good.

And I like that, you're adding chicken to it. I might have to try something like that.

 

[ROIDDERS]

Yes, I'm going to get me some pasta this weekend.
What kind of pasta were you using?

 

[ceo]

Sister you building some nice muscle size.
And I love your diet with the eggs.

 

[Mobster]

Jealous of the heat

 

[Wheelhouse87]

Hey Everyone !
Here to hit your Thursday with another daily update all the way from Aus !

What a day it's been today ! Woke up this morning with a bit of a scratchy throat but you best bet that isn't stopping me from getting it done !

Today I trained quads , so on leg day especially quads i do like to get 2 meals + my rice cakes in before I train so I can utilise the carbs throughout my training session. But Again food doesn't change for me I eat the same thing day in and day out until its time to up the food again then it will slightly change !

So I was actually meant to do this session yesterday but I went in and did 1 feeder set of hack and it just wasn't feeling right so I just did some cardio instead and completed the session today , as I wasn't going to risk injuring myself when I wasn't in the right headspace and my body wasn't feeling up to it either , sometimes its best to take that extra rest day then pushing through and hurting yourself !

Just touching on this as-well recovery plays a big part to you making gains or not , and I don't mean just foam rolling before or after your session , Imean what your doing outside the gym , so nutrition sleep plays a big part but what I have found thats really been working for me is I've been taking daily ice baths and I have found that this has reduced inflammation drastically as I'm able to recover a whole lot better and has reduced my stress levels as-well , Which has improved my performance in the gym !

Hack Squat is a new movement pattern for me in this block as its something that I definitely want to build more strength with.

Below are some videos attached from todays session I didn't get hack or leg extensions on record ( main movements whoops )

Date : Thursday 16 January 2025
Fasted Weight : 68kg - 149.91 LBS
Training Split : Quads
Supplements : 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

Warmup exercises : * On Quad Days I like to warm the glutes and hamstrings up first so everything is nice and warm going into my first compound movement * ( i like to keep the same weight so a comfortable but challenging weight as i don't want to be fatiguing the hamstrings )

A1: Abductors 3 x 10 with a 2-3 second hold
89 x 10 89 x 10 89 x 10
B2: Standing Hamstring curl 3 x 10
7.5 x 10 7.5 x 10 5 x 10

D1: Hack Squat 2 x 6-8 / 12
50x8. 30 x 12

E1: Leg press 3 x 12-15
140 x 10 120 x 15. 120 x 12

F1: Leg extension 3 x 12-15
54 x 15. 54 x 11. 47 x 15

G1: Front Foot Elevated lunge 3 x 10
15 x 13 15 x 10. 12.5 x 11

By the end of this session I was absolutely fkn FRIED - If your training properly and to failure or close to 4 Quad exercises is all you honestly need so don't be over complicating your sessions with 8 different movements !

Tomorrow I'll be back with another update I have back and shoulders so super excited to get a knarly pump and get some videos for you all as-well !

Train hard , Eat your food , Pin your growth, Get large !

Big love

Looking great Mads! Keep up the solid work mate