Approved Log Road to Show 2026 Female Log

[RoySimpson]

Happy Friday Everyone !

I hope you have all had a fantastic week and looking forward to the weekend , I know that I most certainly am !

I am officially 1 week in to Evo Logging and I hope that I haven't been boring you all so far

Today was upper body so I completed back and shoulders and to be honest it was another great session this is a new block for me I think I have mentioned that so I only started this new training program last week. Again Pump was Absolutely insane literally felt every single exercise where I was meant to be feeling it and Pushed the 20KG DBS up for 6 which i have been grinding for - for so fkn long so big win for me today !

Again time management not great I got my Kids back from there dads house today so didn't end up eating until a little later so I put my 2 chicken and rice meals together and just added my eggs to that ! Safe to say I felt like a fat kid eating donuts when that first mouthful went in ...

I Dont really have too much else to update you all on today ! Uhh Big leg day tomorrow so stay tuned for that one ! But apart from that have a blessed rest of your day and like Daddy CBum Says Don't Be a skinny Bitch !


Date : Friday 17 January 2025
Fasted Weight : 68.5kg - 149.91 LBS
Training Split : Back + Shoulders
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

A1: Rope Pull Throughs 2 x 12-15
20 x 13.5. 17.5 x 15

B1: Cybex Plate Loaded S/A Row 2 x 8-10
40 x 11.5 40 x 10

C1: Plate Loaded Low Row 3 x 12 - 15
20kgE/S x 13 20kgE/S x 11. 17.5kgE/S x 13

D1: DB Shoulder press 2 x 6-8 / 12
20KG x 6 15 x 13

E1: Cable Lateral Raise 3 x 15
3.75 x 15 , 3.75 x 15 , 3.75 x 12

G1: Rear Delt Fly 2 x 15
26 x 15 26 x 14


Once Again Train Hard, Eat your Food, Pin your Growth , Get Large

@mads hell yeah stay on that grind youre working hard!

 

[mads]

@mads hell yeah stay on that grind youre working hard!

Thankyou I appreciate it , Hope your liking the logs so far !

 

[mads]

Being sick is the worst. Thanks for all the detailed updates!

Really not fun hey !
More to come !

 

[mads]

impressive our EVO sis love your dedication

Hope your enjoying the logs so far !

 

[mads]

Hey Everyone Happy Wednesday !

Hope you had a wonderful day and once again trained hard !

Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !

Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !

First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12

Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say

Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !

No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one

Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !

Don't be Poosi and train hard @BodyMonster34

Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
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
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10

B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10

Working Exercises :

A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------

B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12

C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause

D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12

By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit

 

[Pigsy]

Hey Everyone Happy Wednesday !

Hope you had a wonderful day and once again trained hard !

Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !

Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !

First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12

Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say

Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !

No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one

Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !

Don't be Poosi and train hard @BodyMonster34

Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
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
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10

B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10

Working Exercises :

A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------

B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12

C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause

D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12

By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit

Leg bigger and better than most of the guys on here. Impressive Pigsy Aporoves

 

[s.gentz]

Hey Everyone Happy Wednesday !

Hope you had a wonderful day and once again trained hard !

Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !

Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !

First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12

Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say

Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !

No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one

Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !

Don't be Poosi and train hard @BodyMonster34

Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
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
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10

B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10

Working Exercises :

A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------

B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12

C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause

D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12

By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit

I'm with @Pigsy, quads are looking nutty.
I'll stand by my prediction. Physique!!!!

 

[ballin2504]

Great training pics

 

[Npcclassicphysique champ]

Hey Everyone Happy Wednesday !

Hope you had a wonderful day and once again trained hard !

Back again with another log / update for you all ! Todays sessions brought to you by a fucking nasty quad session . I wanted to literally die !
I was running quiet tight with time today which meant 1min 30 rest periods 2 mins max if needed . But to be honest with you i really enjoyed it like that as it made me dig deeper mentally to have to prepare myself for my sets and to smash some heavy fucking weight !

Lets start off talking about my leg pressing - Holy Shit ! last week 140 x 10 today 180 x 10 That is just insane ! same stance same machine nothing changed at all in the way i set up just decided to through some weight on and sent it , if i had a spotter i could have gotten an extra 2 reps but didn't want to risk it and injure myself !

First exercise -Hack Squat - The machine I use for this needs to be fixed hence why I didn't do that today but i just subbed it out for a DB Squat just for this week so first set was 25kg x 8 and then 20Kg x 12

Leg extension - This FUCKING sucks straight after a leg press and if you've done it this way before you know the pain I'm talking about , thats all I've gotta say

Food once again nothing has changed - next week will be getting upped just as my weight really doesnt want to move !

No training vids or anything from today just like I said was running tight for time so needed to get in and out but did manage to get a pump pic just before i left so will upload that one

Looking a lot fuller this week aswell and feeling amazing and strong too thanks too @Liquid Gold Labs the Goat of all Goats
Tomorrow is rest day for me so I will update you all on Friday Until then Have a blessed few days and chat soon !

Don't be Poosi and train hard @BodyMonster34

Date : Wednesday 22 January 2025
Fasted Weight : 68.5kg
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
Last week : 89 x 10 89 x 10 89 x 10
This week : 103 x 10. 103 x 10. 103 x 10

B2: Standing Hamstring curl 3 x 10
Last week : 7.5 x 10 7.5 x 10 5 x 10
This week : 10 x 10. 10 x 10. 7.5 x 10

Working Exercises :

A1: Hack Squat 2 x 6-8 / 12
Last week : 50x8. 30 x 12
This week : ----------

B1: Leg press 3 x 10-12
Last week : 140 x 10 120 x 15. 120 x 12
This week : 160 x 15 180 x 10. 150 x 12

C1: Leg extension 3 x 12-15
Last week : 54 x 15. 54 x 11. 47 x 15
This week : 61 x 15. 61 x 13 56.5 x 12 + 3 ( 5 second rest pause

D1: Front Foot Elevated lunge 3 x 10
Last week : 15 x 13 15 x 10. 12.5 x 11
This week : 17.5 x 12 17.5 x 10. 15 x 12

By the time I got to my last exercise I was done for - get me a wheel chair and wheel me out type shit

@mads everyone approves, your legs are supper impressive sister

 

[25homes]

Great workout

 

[RoySimpson]

Happy Monday Everyone !

I hope you all had a wonderful weekend and trained hard !

I apologies for not being active over the weekend i got quiet sick over the weekend and just needed some rest time and im glad i did because went into todays leg session and felt like an absolute weapon. Everything was feeling on point and every single lift of mine went up in either weights or reps or both like i have attached below - so last weeks weights and this weeks weights as-well so you can see the difference and can see that I'm getting stronger !

Ill Attach a few videos from todays training session down below !

And anyone that hates crocs can go do one

Date : Monday 20th January 2025
Fasted Weight : 68.5 kg -
Training Split : Glutes and hams
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
pre gym Snack : 8 rice cakes 30g jam

Training Program :
Warm up Exercises
A1:Abductor 3 x 12, 10. , 8
Last week: 103 x 12 , 110 x 10 , 117 x 8
This week : 110 x 12 124 x 9 131 x 7

B1: Laying Hamstring curl 3 x 10
Last week : 32 x 10 32 x 10 , 32 x 10
This week: 34 .5 x 10 34.5 x 10 34.5 x 10

Working Exercises :
A1: Off Ground RDL 2 x 6-8 /10
Last week 75KG x 6 , 67.5kg x 10
This week : 77.5Kg x 6 60 x 12 ( stripped the weight back as back was feeling a little funny )

B1: Machine Hip thrust 3 x 6-8 / 6-8 / AMRAP
Last week : 140kg x 7 , 140kg x 6 , 110kg x 11
This week : 160 x 6. ( could have got more but my shoes were slipping ) 150 x 7 120 x 12

C1: Seated Hamstring Curl 3 x 10-12
Last week : 35 x 15 , 40 x 12 , 40 x 10.5
This week : 42.5 x 11 42.5 x 10. 37.5 x 12

D1: Cable Kick Backs 2 x 15
Last week: 12.5 x 15 , 12.5 x 13
This week: 12.5 x 18 , 12.5 x 15

Train Hard , Eat your Food , Pin your Growth, Get Large

@mads looking great stay on that grind!

 

[Liquid Gold Labs]

Happy Tuesday Everyone !

Again hope you had a wonderful Monday and got everything done that you needed too and I hope that everyones training has been going really well ! Its really nice to see so many of you following my logs which I'm super grateful for so thank-you all very much !

Todays Update. !
Another great day on my end training today probably couldn't have gone any better ! Like yesterday all my weights are going up and feeling super strong which I'm loving. Once again food hasn't changed - We are going to be looking at adding some more food in from next week depending what my weight does over the next 5-6 days as to be honest it's stayed pretty stagnant the last 3-4 weeks and we would like to see the scales starting to move again !

Update on how I'm Feeling on @Liquid Gold Labs products !
The results of my training and the increases I'm having are speaking for themselves. Like i said above I'm feeling super strong and I'm feeling amazing as-well ! @RoidRageWife mentioned my increase in the anavar going from 2.5 - 5mg and that was the plan from the start was just to see how I Felt - As i have used a different brand of this before but didnt want to jump straight to 5 if it wasn't necessary. and I've found that this is the perfect amount and I'm getting the most out of it !

As for the Growth my joints especially my knees are feeling really good and I've been having solid sleeps since I've been using it aswell !!

I'll add a photo below of my back from last Tuesday vs today and as you can tell my lats are definitely looking a-lot wider which is amazing !

Daily Update :

Date : Tuesday 21st January 2025
Fasted Weight : 68.5g
Training Split : Shoulders, Back
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

A1: Plate Loaded Shoulder press 2 x 8-12
Last week : 20kgP/s x 10, 20kgP/s x 8
This week : 22.5kgP/s x 8 20kgP/s x 10

B1: DB Lateral Raise 3 x 12-15
Last week : 7.5kg x 15 ,7.5kg x 13 , 5 x 17
This week : 8kg x 13 7.5kg x 15. 7.5kg x 14

C1: Plate Loaded Chest press 2 x 10
Last week : 10kgP/s x 10 , 10kgP/s x 10.
This week : 12.5kg P/s x 11 12.5kg P/s x 9

D1: Neutral Grip Lat pull down 3 x 12
Last week : 42.5 x 12.5 x 40 x 13 , 40 x 12
This week : 47kg x 12 42.5 x 13 42.5 x 12

E1: Single Arm Plate Loaded High row 3 x 8-12
Last week : 25 x 9 , 20 x 11, 20 x 9.5
This week : 35 x 10. 35 x 8. 30 x 12

F1: Cable Rear Delt Fly 3 x 15
Last week : 3.75 x 15 , 3.75 x 15 , 3.75 x 13
This week : 5 x 15 3.75 x 15 3.75 x 14

G1: Single Arm Alt Bicep Curl 2 x 15
Last week : 7.5 x 15 , 7.5 x 15
This week : 7.5 x 18. 7.5 x 15

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

Amazing update mads!

Can definitely see lats coming along nicely how bloody good

Everything is on point you are doing so well sister

 

[TheOne1]

Leg bigger and better than most of the guys on here. Impressive Pigsy Aporoves

Definitely bigger than my legs

Well done @mads, legs looking thicc

 

[B3rnie]

Didn't know you had a log going, so I'm a bit late to the party. Var, hgh and some Kaizen should see you get some good results. As your log.is detailed and shows you eat amd train properly.

 

[mads]

Hey Everyone !

Sorry I am a little late with this log but we got it up finally !
Just a quick one from me for today !

Fridays back and shoulder session - Felt great like every other session that I'm having strength is going up numbers are looking good , things are moving along nicely like they should be for this stage of things , Pumps are obviously still pumping like crazy !

Food : From Monday 27th Jan food is going up weight is dropping now and thats not the aim of the game, so a slight increase in food but different foods for more food volume , carbs will stay pretty much exactly how they are , but Protein is going to get increased

Numbers of the day :

Date : Friday 24 January 2025
Fasted Weight : 67.8 kg
Training Split : Back + Shoulders
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

A1: Rope Pull Throughs 2 x 12-15
Last week : 20 x 13.5. 17.5 x 15
This week : 20 x 15.5. 20 x 13

B1: Cybex Plate Loaded S/A Row 2 x 8-10
Last week : 40 x 11.5 40 x 10
This week : 45 x 11 45 x 10

C1: Plate Loaded Low Row 3 x 12 - 15
Last week : 20kgE/S x 13 20kgE/S x 11. 17.5kgE/S x 13
This week : 22.5kg x 15 22.5kg x 13. 17.5kg x 16

D1: DB Shoulder press 2 x 6-8 / 12
Last week : 20KG x 6 15 x 13
This week: 20KG x 8. 15 x 15.

E1: Cable Lateral Raise 3 x 15
Last week : 3.75 x 15 , 3.75 x 15 , 3.75 x 12
This week : 3.75 x 20. 5 x 15 5 x 13

G1: Rear Delt Fly 2 x 15
Last week : 26 x 15 26 x 14
This week : 26 x 18. 26 x 15

Coming into this week I'll be making sure to be logging most of my training sessions and food a-lot more as-well !

 

[Pigsy]

Big session @mads. Big good to see how the extra food goes. More gains are coming

 

[LevButlerov]

Hey Everyone !

Sorry I am a little late with this log but we got it up finally !
Just a quick one from me for today !

Fridays back and shoulder session - Felt great like every other session that I'm having strength is going up numbers are looking good , things are moving along nicely like they should be for this stage of things , Pumps are obviously still pumping like crazy !

Food : From Monday 27th Jan food is going up weight is dropping now and thats not the aim of the game, so a slight increase in food but different foods for more food volume , carbs will stay pretty much exactly how they are , but Protein is going to get increased

Numbers of the day :

Date : Friday 24 January 2025
Fasted Weight : 67.8 kg
Training Split : Back + Shoulders
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

A1: Rope Pull Throughs 2 x 12-15
Last week : 20 x 13.5. 17.5 x 15
This week : 20 x 15.5. 20 x 13

B1: Cybex Plate Loaded S/A Row 2 x 8-10
Last week : 40 x 11.5 40 x 10
This week : 45 x 11 45 x 10

C1: Plate Loaded Low Row 3 x 12 - 15
Last week : 20kgE/S x 13 20kgE/S x 11. 17.5kgE/S x 13
This week : 22.5kg x 15 22.5kg x 13. 17.5kg x 16

D1: DB Shoulder press 2 x 6-8 / 12
Last week : 20KG x 6 15 x 13
This week: 20KG x 8. 15 x 15.

E1: Cable Lateral Raise 3 x 15
Last week : 3.75 x 15 , 3.75 x 15 , 3.75 x 12
This week : 3.75 x 20. 5 x 15 5 x 13

G1: Rear Delt Fly 2 x 15
Last week : 26 x 15 26 x 14
This week : 26 x 18. 26 x 15

Coming into this week I'll be making sure to be logging most of my training sessions and food a-lot more as-well !

You're not late sister we have been waiting @mads

I like your low row strong and lateral raises very good on the volume.

 

[stevesmi]

speaking for everyone, more pics and vids please! we love seeing you kill it

 

[zedhed]

Barefoot training in the gym. You can get foot fungus. Very easy to catch that.

 

[caligirl85]

Nice job fellow sister.

You are doing good and you're the next generation of training=