Approved Log Road to Show 2026 Female Log

[mads]

If you mentioned it I must have missed it but what category are you competing in?

Hey sorry no i haven't mentioned it - we haven't chosen a category quiet as of yet just because we obviously don't know the size I'm going to come in at yet so ill be leaving that to my coach to decide
But more than likely will be bikini unless my legs do a mass growth in the next 12 months lol

 

[Pigsy]

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 !

What a kick ass leg session @mads. Girl know how to get it done. Pigsy Approved

 

[ballin2504]

Welcome snapped. Can’t wait to follow along

 

[Npcclassicphysique champ]

@mads sister did a log update here
https://www.evolutionary.org/forums/threads/road-to-show-2026-female-log-hgh-anavar-kaizen.102785/

 

[Wheelhouse87]

Following along for this one! Looking great Mads!

 

[Allupfromhere]

Solid workout! And cool neat way to piece the vids together

 

[Liquid Gold Labs]

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 !

Nice update sis, your hitting some big numbers on the hip thrusts and training looks great we love the video collage of your training, form is looking great across the board on all your exercises!

Loving your log so far, keep pushing!

 

[Eddie Haskell]

Hey sorry no i haven't mentioned it - we haven't chosen a category quiet as of yet just because we obviously don't know the size I'm going to come in at yet so ill be leaving that to my coach to decide
But more than likely will be bikini unless my legs do a mass growth in the next 12 months lol

You look great @mads , you can do bikini very tight.

 

[mads]

Welcome Back Everyone ! Super excited to update you all with another log
Hope you all have had a fantastic day / night since i updated you yesterday !

Im going to do my little daily update at the top today change things up !

So attached below I have added photos of my food and a little training video ( just 1 as my phone decided storage was full )- obviously only 1 chicken and rice meal is there because who needs to look at the same photo twice lol ! But like i mentioned yesterday food for me is super basic and thats what works for me and i dont get sick of it either , but just remembering my intra is also 2 x gatorades which i didn't photograph either

On the training side of things , my word ! my shoulders where absolutely pumped today you could see the outline of my delts through my T-shirt after my first exercise and then when i moved onto back my lats where absolutely on FIRE , I've never felt such a crazy pump in my whole entire life Thanks too @Liquid Gold Labs Honestly guys when i tell you the products are amazing I mean it , I've used Anavar before but from a different brand and liquid golds var is honestly next level.

Also Have added 1 chest exercise into my Tuesday upper session as its something that i Don't really train but going to give it a worl for this training block !

Date : Tuesday 14 January 2025
Fasted Weight : 68kg - 149.91 LBS
Training Split : Shoulders, Back
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

A1: Plate Loaded Shoulder press 2 x 8-12
20kgP/s x 10, 20kgP/s x 8

B1: DB Lateral Raise 3 x 12-15
7.5kg x 15 ,7.5kg x 13 , 5 x 17

C1: Plate Loaded Chest press 2 x 10
10kgP/s x 10 , 10kgP/s x 10.

D1: Neutral Grip Lat pull down 3 x 12
42.5 x 12.5 x 40 x 13 , 40 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
25 x 9 , 20 x 11, 20 x 9.5

F1: Cable Rear Delt Fly 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 13

G1: Single Arm Alt Bicep Curl 2 x 15
7.5 x 15 , 7.5 x 15

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

 

[AE1079]

Welcome Back Everyone ! Super excited to update you all with another log
Hope you all have had a fantastic day / night since i updated you yesterday !

Im going to do my little daily update at the top today change things up !

So attached below I have added photos of my food and a little training video ( just 1 as my phone decided storage was full )- obviously only 1 chicken and rice meal is there because who needs to look at the same photo twice lol ! But like i mentioned yesterday food for me is super basic and thats what works for me and i dont get sick of it either , but just remembering my intra is also 2 x gatorades which i didn't photograph either

On the training side of things , my word ! my shoulders where absolutely pumped today you could see the outline of my delts through my T-shirt after my first exercise and then when i moved onto back my lats where absolutely on FIRE , I've never felt such a crazy pump in my whole entire life Thanks too @Liquid Gold Labs Honestly guys when i tell you the products are amazing I mean it , I've used Anavar before but from a different brand and liquid golds var is honestly next level.

Also Have added 1 chest exercise into my Tuesday upper session as its something that i Don't really train but going to give it a worl for this training block !

Date : Tuesday 14 January 2025
Fasted Weight : 68kg - 149.91 LBS
Training Split : Shoulders, Back
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

A1: Plate Loaded Shoulder press 2 x 8-12
20kgP/s x 10, 20kgP/s x 8

B1: DB Lateral Raise 3 x 12-15
7.5kg x 15 ,7.5kg x 13 , 5 x 17

C1: Plate Loaded Chest press 2 x 10
10kgP/s x 10 , 10kgP/s x 10.

D1: Neutral Grip Lat pull down 3 x 12
42.5 x 12.5 x 40 x 13 , 40 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
25 x 9 , 20 x 11, 20 x 9.5

F1: Cable Rear Delt Fly 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 13

G1: Single Arm Alt Bicep Curl 2 x 15
7.5 x 15 , 7.5 x 15

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

Impressive mads
Your macros are unique, you can certainly take in calories that’s awesome.

Food looks amazing too.. the gold has done the same thing to you too, massive pumps right? Awesome update your doing great

 

[mads]

Impressive mads
Your macros are unique, you can certainly take in calories that’s awesome.

Food looks amazing too.. the gold has done the same thing to you too, massive pumps right? Awesome update your doing great

Yeah the pumps are crazy ! in a good way obviously !

 

[AE1079]

The pump is the cure @mads i dont think your going to get anything less. Awesome training lay out too

Yeah the pumps are crazy ! in a good way obviously !

 

[Pigsy]

Welcome Back Everyone ! Super excited to update you all with another log
Hope you all have had a fantastic day / night since i updated you yesterday !

Im going to do my little daily update at the top today change things up !

So attached below I have added photos of my food and a little training video ( just 1 as my phone decided storage was full )- obviously only 1 chicken and rice meal is there because who needs to look at the same photo twice lol ! But like i mentioned yesterday food for me is super basic and thats what works for me and i dont get sick of it either , but just remembering my intra is also 2 x gatorades which i didn't photograph either

On the training side of things , my word ! my shoulders where absolutely pumped today you could see the outline of my delts through my T-shirt after my first exercise and then when i moved onto back my lats where absolutely on FIRE , I've never felt such a crazy pump in my whole entire life Thanks too @Liquid Gold Labs Honestly guys when i tell you the products are amazing I mean it , I've used Anavar before but from a different brand and liquid golds var is honestly next level.

Also Have added 1 chest exercise into my Tuesday upper session as its something that i Don't really train but going to give it a worl for this training block !

Date : Tuesday 14 January 2025
Fasted Weight : 68kg - 149.91 LBS
Training Split : Shoulders, Back
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

A1: Plate Loaded Shoulder press 2 x 8-12
20kgP/s x 10, 20kgP/s x 8

B1: DB Lateral Raise 3 x 12-15
7.5kg x 15 ,7.5kg x 13 , 5 x 17

C1: Plate Loaded Chest press 2 x 10
10kgP/s x 10 , 10kgP/s x 10.

D1: Neutral Grip Lat pull down 3 x 12
42.5 x 12.5 x 40 x 13 , 40 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
25 x 9 , 20 x 11, 20 x 9.5

F1: Cable Rear Delt Fly 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 13

G1: Single Arm Alt Bicep Curl 2 x 15
7.5 x 15 , 7.5 x 15

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

Check out that form, Pigsy's taking notes. Everything looking on point go @mads

 

[LevButlerov]

Welcome Back Everyone ! Super excited to update you all with another log
Hope you all have had a fantastic day / night since i updated you yesterday !

Im going to do my little daily update at the top today change things up !

So attached below I have added photos of my food and a little training video ( just 1 as my phone decided storage was full )- obviously only 1 chicken and rice meal is there because who needs to look at the same photo twice lol ! But like i mentioned yesterday food for me is super basic and thats what works for me and i dont get sick of it either , but just remembering my intra is also 2 x gatorades which i didn't photograph either

On the training side of things , my word ! my shoulders where absolutely pumped today you could see the outline of my delts through my T-shirt after my first exercise and then when i moved onto back my lats where absolutely on FIRE , I've never felt such a crazy pump in my whole entire life Thanks too @Liquid Gold Labs Honestly guys when i tell you the products are amazing I mean it , I've used Anavar before but from a different brand and liquid golds var is honestly next level.

Also Have added 1 chest exercise into my Tuesday upper session as its something that i Don't really train but going to give it a worl for this training block !

Date : Tuesday 14 January 2025
Fasted Weight : 68kg - 149.91 LBS
Training Split : Shoulders, Back
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

A1: Plate Loaded Shoulder press 2 x 8-12
20kgP/s x 10, 20kgP/s x 8

B1: DB Lateral Raise 3 x 12-15
7.5kg x 15 ,7.5kg x 13 , 5 x 17

C1: Plate Loaded Chest press 2 x 10
10kgP/s x 10 , 10kgP/s x 10.

D1: Neutral Grip Lat pull down 3 x 12
42.5 x 12.5 x 40 x 13 , 40 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
25 x 9 , 20 x 11, 20 x 9.5

F1: Cable Rear Delt Fly 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 13

G1: Single Arm Alt Bicep Curl 2 x 15
7.5 x 15 , 7.5 x 15

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

@mads you have super clean foods thank you for the share sister the ladies have the top nice food.

Training is legit, you must be crazy pumped.

 

[25homes]

Souls be good. Keep it detailed

 

[Liquid Gold Labs]

Welcome Back Everyone ! Super excited to update you all with another log
Hope you all have had a fantastic day / night since i updated you yesterday !

Im going to do my little daily update at the top today change things up !

So attached below I have added photos of my food and a little training video ( just 1 as my phone decided storage was full )- obviously only 1 chicken and rice meal is there because who needs to look at the same photo twice lol ! But like i mentioned yesterday food for me is super basic and thats what works for me and i dont get sick of it either , but just remembering my intra is also 2 x gatorades which i didn't photograph either

On the training side of things , my word ! my shoulders where absolutely pumped today you could see the outline of my delts through my T-shirt after my first exercise and then when i moved onto back my lats where absolutely on FIRE , I've never felt such a crazy pump in my whole entire life Thanks too @Liquid Gold Labs Honestly guys when i tell you the products are amazing I mean it , I've used Anavar before but from a different brand and liquid golds var is honestly next level.

Also Have added 1 chest exercise into my Tuesday upper session as its something that i Don't really train but going to give it a worl for this training block !

Date : Tuesday 14 January 2025
Fasted Weight : 68kg - 149.91 LBS
Training Split : Shoulders, Back
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

A1: Plate Loaded Shoulder press 2 x 8-12
20kgP/s x 10, 20kgP/s x 8

B1: DB Lateral Raise 3 x 12-15
7.5kg x 15 ,7.5kg x 13 , 5 x 17

C1: Plate Loaded Chest press 2 x 10
10kgP/s x 10 , 10kgP/s x 10.

D1: Neutral Grip Lat pull down 3 x 12
42.5 x 12.5 x 40 x 13 , 40 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
25 x 9 , 20 x 11, 20 x 9.5

F1: Cable Rear Delt Fly 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 13

G1: Single Arm Alt Bicep Curl 2 x 15
7.5 x 15 , 7.5 x 15

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

Nice update mads

Food looks great, training looks great, and we are so happy to hear that your enjoying the VAR

Awesome update sister we are so proud of you

 

[Smiley G]

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 !

Hey! Awesome log sis! My god I’m jealous of your cals girl way to go, goals for me to eat that much!

 

[Seventieschild]

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 !

Awesome log update,well.done.

 

[mads]

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

 

[mads]

Hey! Awesome log sis! My god I’m jealous of your cals girl way to go, goals for me to eat that much!

youll get there very soon ! just keep grinding hard !