Approved Log Size and Growth phase cycle Log

[Nacho]

18.5.26

Push



Flat bench press

30kg x 12
40kg x 10
40 kg x 8
55kg x 4

Working set
62.5kg x 6
2.5kg increase happy with this one

Back off set
45kg x 13



Incline DB chest press
11kg x 12

Working set
20kg x 8

Back off set
18kg x 11
Gotta tune this one



Cable chest fly

17.5kg x 15
17.5kg x 15



Cable lateral raise

10kg x 17
10kg x 17
10kg x 17
10kg x 15



Seated DB shoulder press

13kg x 12
13kg x 12
13kg x 12



Skull crushers close grip super set 25kg

SC 12 CG 12
SC 12 CG 8
SC 10 CG 6



Single arm Tricep extension left only

10kg x 12
10kg x 12
10kg x 10
Fixing up an imbalance



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66



19.5.26

Pull



Lat pull down drop set



Set 1

70kg x 12
50kg x 15

Set 2

70kg x 12
50kg x 13

Set 3

70kg x 10
50kg x 13

Set 4

70kg x 10
50kg x 12



Chest support db row
13kg x 12

Workin set
25kg x 7

Back off set
20kg x 13


Single arm cable row

Working set
50kg x 8

Back set
35kg x 15
Gonna go up weights next run



Chest support rear delt fly

7kg x 20
7kg x 18
7kg x 18
7kg x 16



Incline DB curl sup grip 11kg
barbel curl pro grip 20kg

Super set

Set 1

11kg x 12
20kg x 13

Set 2

11kg x 9
20kg x 8

Set 3

11kg x 6
20kg x 5

Really worked on the form with this making sure complete control and maximum stretch



Single arm cable curl left side only

10kg x 11
10kg x 10
10kg x 10



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes

Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66

 

[LevButlerov]

18.5.26

Push



Flat bench press

30kg x 12
40kg x 10
40 kg x 8
55kg x 4

Working set
62.5kg x 6
2.5kg increase happy with this one

Back off set
45kg x 13



Incline DB chest press
11kg x 12

Working set
20kg x 8

Back off set
18kg x 11
Gotta tune this one



Cable chest fly

17.5kg x 15
17.5kg x 15



Cable lateral raise

10kg x 17
10kg x 17
10kg x 17
10kg x 15



Seated DB shoulder press

13kg x 12
13kg x 12
13kg x 12



Skull crushers close grip super set 25kg

SC 12 CG 12
SC 12 CG 8
SC 10 CG 6



Single arm Tricep extension left only

10kg x 12
10kg x 12
10kg x 10
Fixing up an imbalance



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes
Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66



19.5.26

Pull



Lat pull down drop set



Set 1

70kg x 12
50kg x 15

Set 2

70kg x 12
50kg x 13

Set 3

70kg x 10
50kg x 13

Set 4

70kg x 10
50kg x 12



Chest support db row
13kg x 12

Workin set
25kg x 7

Back off set
20kg x 13


Single arm cable row

Working set
50kg x 8

Back set
35kg x 15
Gonna go up weights next run



Chest support rear delt fly

7kg x 20
7kg x 18
7kg x 18
7kg x 16



Incline DB curl sup grip 11kg
barbel curl pro grip 20kg

Super set

Set 1

11kg x 12
20kg x 13

Set 2

11kg x 9
20kg x 8

Set 3

11kg x 6
20kg x 5

Really worked on the form with this making sure complete control and maximum stretch



Single arm cable curl left side only

10kg x 11
10kg x 10
10kg x 10



Foods



*Breakfast

100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey

*Meal 1

150g cooked chicken breast
300g potatoes

Kiwi fruit

*Meal 2

180g cooked chicken breast
300g potatoes

*Pre work out meal

80g coco pops
40g protein whey

*Post work out meal

4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli



Cals 3089
Protien 247
Carbs 303
Fats 66

long update you should start brining the carbs up and switch from coco puffs to rice cakes if you can @Nacho
and can you please remove extra spacing on next update?

 

[Nacho]

22.5.26

Legs
Barbell squat
40kg x 12
40kg x 12
50kg x 6
60kg x 4
Working set 80kg
6
Back off set 60kg
12
RDL
30kg x 12
60kg x 8
60kg x 8
60kg x 8
Leg extension drop set
Set 1
40kg x 12
30kg x 10
Set 2
40kg x 10
30kg x 9
Set 3
40kg x 9
30kg x 9
Laying hamstring curls
25kg x 12
25kg x 9
25kg x 8
Smiths calf raises
80kg x 15
80kg x 15
80kg x 15
Gonna adjust weights on this
Cable crunches
40kg x 30
60kg x 10
60kg x 10
23.5.26
Push
Flat bench press
30kg x 12
40kg x 10
40 kg x 8
55kg x 4
Working set
62.5kg x 6
Back off set
45kg x 14
Incline DB chest press
11kg x 12
Working set
20kg x 10
Back off set
18kg x 13
Cable chest fly
17.5kg x 15
17.5kg x 15
Cable lateral raise
10kg x 20
10kg x 18
10kg x 15
10kg x 15
Seated DB shoulder press
13kg x 12
13kg x 12
13kg x 12
Skull crushers close grip super set 25kg
SC 12 CG 12
SC 12 CG 10
SC 12 CG 8
Single arm Tricep extension left only
10kg x 12
10kg x 12
10kg x 12
24.5.26
rest
25.5.26
Pull
Lat pull down
Set 1
70kg x 12
50kg x 15
Set 2
70kg x 12
50kg x 15
Set 3
70kg x 11
50kg x 14
Set 4
70kg x 11
50kg x 14
Chest support DB row
15kg x 12
Working set
27kg x 6
Back set
20kg x 14
Single arm cable row
Working set
55kg x 6
Back off set
40kg x 10
Chest support rear delt fly
7kg x 25
7kg x 20
7kg x 20
7kg x 18
Cable shrugs
80kg x 12
80kg x 12
80kg x 12
Gotta adjust this one
Incline DB curl sup grip 11kg
barbel curl pro grip 20kg
Super set
Set 1
11kg x 12
20kg x 13
Set 2
11kg x 9
20kg x 10
Set 3
11kg x 7
20kg x 6
Single arm cable curl left only
10kg x 12
10kg x 12
10kg x 10

Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey
*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit
*Meal 2
180g cooked chicken breast
300g potatoes
*Pre work out meal
80g coco pops
40g protein whey
*Post work out meal
4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli

Cals 3089
Protien 247
Carbs 303
Fats 66

Sorry for the monster update EVO! I’ll be posting abit more regular this week! Couple of pics from the week, and a photo from from the start I’m pretty happy with the progress so far

 

[LevButlerov]

22.5.26

Legs
Barbell squat
40kg x 12
40kg x 12
50kg x 6
60kg x 4
Working set 80kg
6
Back off set 60kg
12
RDL
30kg x 12
60kg x 8
60kg x 8
60kg x 8
Leg extension drop set
Set 1
40kg x 12
30kg x 10
Set 2
40kg x 10
30kg x 9
Set 3
40kg x 9
30kg x 9
Laying hamstring curls
25kg x 12
25kg x 9
25kg x 8
Smiths calf raises
80kg x 15
80kg x 15
80kg x 15
Gonna adjust weights on this
Cable crunches
40kg x 30
60kg x 10
60kg x 10
23.5.26
Push
Flat bench press
30kg x 12
40kg x 10
40 kg x 8
55kg x 4
Working set
62.5kg x 6
Back off set
45kg x 14
Incline DB chest press
11kg x 12
Working set
20kg x 10
Back off set
18kg x 13
Cable chest fly
17.5kg x 15
17.5kg x 15
Cable lateral raise
10kg x 20
10kg x 18
10kg x 15
10kg x 15
Seated DB shoulder press
13kg x 12
13kg x 12
13kg x 12
Skull crushers close grip super set 25kg
SC 12 CG 12
SC 12 CG 10
SC 12 CG 8
Single arm Tricep extension left only
10kg x 12
10kg x 12
10kg x 12
24.5.26
rest
25.5.26
Pull
Lat pull down
Set 1
70kg x 12
50kg x 15
Set 2
70kg x 12
50kg x 15
Set 3
70kg x 11
50kg x 14
Set 4
70kg x 11
50kg x 14
Chest support DB row
15kg x 12
Working set
27kg x 6
Back set
20kg x 14
Single arm cable row
Working set
55kg x 6
Back off set
40kg x 10
Chest support rear delt fly
7kg x 25
7kg x 20
7kg x 20
7kg x 18
Cable shrugs
80kg x 12
80kg x 12
80kg x 12
Gotta adjust this one
Incline DB curl sup grip 11kg
barbel curl pro grip 20kg
Super set
Set 1
11kg x 12
20kg x 13
Set 2
11kg x 9
20kg x 10
Set 3
11kg x 7
20kg x 6
Single arm cable curl left only
10kg x 12
10kg x 12
10kg x 10

Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey
*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit
*Meal 2
180g cooked chicken breast
300g potatoes
*Pre work out meal
80g coco pops
40g protein whey
*Post work out meal
4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli

Cals 3089
Protien 247
Carbs 303
Fats 66

Sorry for the monster update EVO! I’ll be posting abit more regular this week! Couple of pics from the week, and a photo from from the start I’m pretty happy with the progress so far

you're making good progress big update too @Nacho I see you filling out fast! love the carbs but you consider boosting them?

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey @Ohdamn

 

[Grumpy]

Great progress

 

[bss]

22.5.26

Legs
Barbell squat
40kg x 12
40kg x 12
50kg x 6
60kg x 4
Working set 80kg
6
Back off set 60kg
12
RDL
30kg x 12
60kg x 8
60kg x 8
60kg x 8
Leg extension drop set
Set 1
40kg x 12
30kg x 10
Set 2
40kg x 10
30kg x 9
Set 3
40kg x 9
30kg x 9
Laying hamstring curls
25kg x 12
25kg x 9
25kg x 8
Smiths calf raises
80kg x 15
80kg x 15
80kg x 15
Gonna adjust weights on this
Cable crunches
40kg x 30
60kg x 10
60kg x 10
23.5.26
Push
Flat bench press
30kg x 12
40kg x 10
40 kg x 8
55kg x 4
Working set
62.5kg x 6
Back off set
45kg x 14
Incline DB chest press
11kg x 12
Working set
20kg x 10
Back off set
18kg x 13
Cable chest fly
17.5kg x 15
17.5kg x 15
Cable lateral raise
10kg x 20
10kg x 18
10kg x 15
10kg x 15
Seated DB shoulder press
13kg x 12
13kg x 12
13kg x 12
Skull crushers close grip super set 25kg
SC 12 CG 12
SC 12 CG 10
SC 12 CG 8
Single arm Tricep extension left only
10kg x 12
10kg x 12
10kg x 12
24.5.26
rest
25.5.26
Pull
Lat pull down
Set 1
70kg x 12
50kg x 15
Set 2
70kg x 12
50kg x 15
Set 3
70kg x 11
50kg x 14
Set 4
70kg x 11
50kg x 14
Chest support DB row
15kg x 12
Working set
27kg x 6
Back set
20kg x 14
Single arm cable row
Working set
55kg x 6
Back off set
40kg x 10
Chest support rear delt fly
7kg x 25
7kg x 20
7kg x 20
7kg x 18
Cable shrugs
80kg x 12
80kg x 12
80kg x 12
Gotta adjust this one
Incline DB curl sup grip 11kg
barbel curl pro grip 20kg
Super set
Set 1
11kg x 12
20kg x 13
Set 2
11kg x 9
20kg x 10
Set 3
11kg x 7
20kg x 6
Single arm cable curl left only
10kg x 12
10kg x 12
10kg x 10

Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey
*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit
*Meal 2
180g cooked chicken breast
300g potatoes
*Pre work out meal
80g coco pops
40g protein whey
*Post work out meal
4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli

Cals 3089
Protien 247
Carbs 303
Fats 66

Sorry for the monster update EVO! I’ll be posting abit more regular this week! Couple of pics from the week, and a photo from from the start I’m pretty happy with the progress so far

Great results

 

[waggat]

22.5.26

Legs
Barbell squat
40kg x 12
40kg x 12
50kg x 6
60kg x 4
Working set 80kg
6
Back off set 60kg
12
RDL
30kg x 12
60kg x 8
60kg x 8
60kg x 8
Leg extension drop set
Set 1
40kg x 12
30kg x 10
Set 2
40kg x 10
30kg x 9
Set 3
40kg x 9
30kg x 9
Laying hamstring curls
25kg x 12
25kg x 9
25kg x 8
Smiths calf raises
80kg x 15
80kg x 15
80kg x 15
Gonna adjust weights on this
Cable crunches
40kg x 30
60kg x 10
60kg x 10
23.5.26
Push
Flat bench press
30kg x 12
40kg x 10
40 kg x 8
55kg x 4
Working set
62.5kg x 6
Back off set
45kg x 14
Incline DB chest press
11kg x 12
Working set
20kg x 10
Back off set
18kg x 13
Cable chest fly
17.5kg x 15
17.5kg x 15
Cable lateral raise
10kg x 20
10kg x 18
10kg x 15
10kg x 15
Seated DB shoulder press
13kg x 12
13kg x 12
13kg x 12
Skull crushers close grip super set 25kg
SC 12 CG 12
SC 12 CG 10
SC 12 CG 8
Single arm Tricep extension left only
10kg x 12
10kg x 12
10kg x 12
24.5.26
rest
25.5.26
Pull
Lat pull down
Set 1
70kg x 12
50kg x 15
Set 2
70kg x 12
50kg x 15
Set 3
70kg x 11
50kg x 14
Set 4
70kg x 11
50kg x 14
Chest support DB row
15kg x 12
Working set
27kg x 6
Back set
20kg x 14
Single arm cable row
Working set
55kg x 6
Back off set
40kg x 10
Chest support rear delt fly
7kg x 25
7kg x 20
7kg x 20
7kg x 18
Cable shrugs
80kg x 12
80kg x 12
80kg x 12
Gotta adjust this one
Incline DB curl sup grip 11kg
barbel curl pro grip 20kg
Super set
Set 1
11kg x 12
20kg x 13
Set 2
11kg x 9
20kg x 10
Set 3
11kg x 7
20kg x 6
Single arm cable curl left only
10kg x 12
10kg x 12
10kg x 10

Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey
*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit
*Meal 2
180g cooked chicken breast
300g potatoes
*Pre work out meal
80g coco pops
40g protein whey
*Post work out meal
4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli

Cals 3089
Protien 247
Carbs 303
Fats 66

Sorry for the monster update EVO! I’ll be posting abit more regular this week! Couple of pics from the week, and a photo from from the start I’m pretty happy with the progress so far

Looks like three good workouts there. Not the biggest fan of the drop set on all 4 sets of the lat pulldowns though.

 

[Ohdamn]

22.5.26

Legs
Barbell squat
40kg x 12
40kg x 12
50kg x 6
60kg x 4
Working set 80kg
6
Back off set 60kg
12
RDL
30kg x 12
60kg x 8
60kg x 8
60kg x 8
Leg extension drop set
Set 1
40kg x 12
30kg x 10
Set 2
40kg x 10
30kg x 9
Set 3
40kg x 9
30kg x 9
Laying hamstring curls
25kg x 12
25kg x 9
25kg x 8
Smiths calf raises
80kg x 15
80kg x 15
80kg x 15
Gonna adjust weights on this
Cable crunches
40kg x 30
60kg x 10
60kg x 10
23.5.26
Push
Flat bench press
30kg x 12
40kg x 10
40 kg x 8
55kg x 4
Working set
62.5kg x 6
Back off set
45kg x 14
Incline DB chest press
11kg x 12
Working set
20kg x 10
Back off set
18kg x 13
Cable chest fly
17.5kg x 15
17.5kg x 15
Cable lateral raise
10kg x 20
10kg x 18
10kg x 15
10kg x 15
Seated DB shoulder press
13kg x 12
13kg x 12
13kg x 12
Skull crushers close grip super set 25kg
SC 12 CG 12
SC 12 CG 10
SC 12 CG 8
Single arm Tricep extension left only
10kg x 12
10kg x 12
10kg x 12
24.5.26
rest
25.5.26
Pull
Lat pull down
Set 1
70kg x 12
50kg x 15
Set 2
70kg x 12
50kg x 15
Set 3
70kg x 11
50kg x 14
Set 4
70kg x 11
50kg x 14
Chest support DB row
15kg x 12
Working set
27kg x 6
Back set
20kg x 14
Single arm cable row
Working set
55kg x 6
Back off set
40kg x 10
Chest support rear delt fly
7kg x 25
7kg x 20
7kg x 20
7kg x 18
Cable shrugs
80kg x 12
80kg x 12
80kg x 12
Gotta adjust this one
Incline DB curl sup grip 11kg
barbel curl pro grip 20kg
Super set
Set 1
11kg x 12
20kg x 13
Set 2
11kg x 9
20kg x 10
Set 3
11kg x 7
20kg x 6
Single arm cable curl left only
10kg x 12
10kg x 12
10kg x 10

Foods



*Breakfast
100g mixed berries
250g Greek yogurt
20g walnuts
40g protein whey
*Meal 1
150g cooked chicken breast
300g potatoes
Kiwi fruit
*Meal 2
180g cooked chicken breast
300g potatoes
*Pre work out meal
80g coco pops
40g protein whey
*Post work out meal
4 rice cakes with jam
180g cooked chicken breast
300g sweet potato
100g broccoli

Cals 3089
Protien 247
Carbs 303
Fats 66

Sorry for the monster update EVO! I’ll be posting abit more regular this week! Couple of pics from the week, and a photo from from the start I’m pretty happy with the progress so far

Awesome progress bro, consistency, nutrition and training are paying!