Bro she knows to stay prepped too whenever I'm about to jump on a blast, she knows what's coming
Yeah it’s definitely harder trying to fit gym schedules in without pissing the mrs off and leaving her in the trenches alone.Bro she knows to stay prepped too whenever I'm about to jump on a blast, she knows what's coming
I honestly don't know how you do it, mad respect for the boys who have kids but can also keep up their physique. The blue balls are enough of a reason not to hahaha
you’re really selling it to me bro
nah I know one day (all the sacrifices aside) it’ll 100% be worth it having kids. Little bit worried I might not be able to after being on gear the last 8 years straight, but I’ve seen people pop out kids even on a blast so I guess it’s just luck of the draw (genetics)
@CypherOCE did a fertility log after running gear just got all his swimmers back , he might be of help when the time comesyou’re really selling it to me bro
you’re really selling it to me bro
having our first kid this year!
And congrats bro!Reach if you ever have questions about fertility on cycle or after / staying on TRT
deload is lower volume take more days off and less cardio
Try to add some carbs tomorrow see how you feel +50 @KaneD
@KaneD this is really good, brother. I like the setup that you have and I like how you lay out your supplements for the day. That is quite a list.
Making these other loggers look bad with so much detail. Nothing is as important as sleep, have you tried DSIP? Doesn’t work for everyone but some guys swear by it
Congratulations brother! That's gotta be one of the craziest life experiences, having a little mini version of yourself to look after hahaha. When the day comes I'll definitely be reaching out though, I appreciate it broReach if you ever have questions about fertility on cycle or after / staying on TRT
I'll try to add that in next week. Is there a right time to ad a reload week in or is it more so when your body asks for it?deload is lower volume take more days off and less cardio
Will do bro!
Thank you bro
all supplements to try and stay as healthy as possible
It's all in the detail brother!
to be honest that's the first I've heard of it, I'll have to do some research. Is it a bed time supplement to help fall asleep or more to help during the sleep?
Had to miss training for the day unfortunately, ended up giving myself a complete rest day for a bit of a reset
Bros, you looking nice on the fish oil. That's good for the joints. I like also how you are doing the probiotics and berberine. That's good for digestion and good for insulin sensitivity. @KaneD
I like the layout on the supplements. That's one of the things I enjoy about your log. @KaneD also happy that you wake up feeling better. That's important.
reload maybe but start with 1 thingI'll try to add that in next week. Is there a right time to ad a reload week in or is it more so when your body asks for it?
I appreciate the feedback bro!
Sorry that was supposed to say deload*reload maybe but start with 1 thing
is there a right time to add in a deload week
Keep it up.
changed my ashwaganda dose from the evening to the morning thanks to @Dreamer, just in case it was fucking with my sleep. Will also add in another 50g of carbs in tomorrow @Levulerov
thats what you gotta doThank you bro
deload is a mustSorry that was supposed to say deload*
at times when you feel run down
macros day in and out you're pushing hardSleep Quality
8 hours of quality sleep
Fasted Weight - 78.7kg
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1030am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado
330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado
500pm
Pull Day Workout – 29 Jan
(Warm up shoulders and back)
Pull-Ups
Seated Row (Cable)
- Set 1 – BW × 10
- Set 2 – BW × 8
- Set 3 – BW × 6
- Set 4 – BW × 6
Face Pull (Cable)
- Set 1 – 60 kg × 12
- Set 2 – 90 kg × 9
- Set 3 – 70 kg × 13
Hammer Curl (Dumbbell)
- Set 1 – 21.25 kg × 15
- Set 2 – 15 kg × 19 (Rest Pause)
- Set 3 – 15 kg × 13
Shrug (Dumbbell)
- Set 1 – 10 kg × 12
- Set 2 – 15 kg × 10
- Set 3 – 9 kg × 16 (Rest Pause)
- Set 4 – 9 kg × 7
Lat Pulldown – Wide Grip (Cable)
- Set 1 – 45 kg × 12
- Set 2 – 45 kg × 10
- Set 3 – 47.5 kg × 9
700pm
- Set 1 – 50 kg × 15
- Set 2 – 60 kg × 12
- Set 3 – 70 kg × 12 (Drop Set)
- Set 4 – 35 kg × 20
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night
Supplements
Morning:
Lunch:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Back into the swing of things today. Body felt good today with no fatigue. Pull days are my go to to make me feel better, so that’s what I had to go and train
- Circumin- 500mg
- NAC- 600mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
I love to see how you do tomorrow +carbs @KaneD
I’ll do some reading on what a reload week should involve, and then I’ll look into adding one in over the next few weeksdeload is a must
more carbs can never be a bad thing!macros day in and out you're pushing hard
@KaneD beef, rice and avocado is like an amazing mix. i love it. that is something i need to try
Do you think you are dealing with a virus or is it something else like food poisoning or something? Really depends on what is wrong with you. If you think it's a virus maybe try sweating it out. @KaneD
@KaneD great work on the update. Looks like it’s all going really well for you. Keep up the good work.
Keeps you in rem longer, doesn’t help with actually getting to sleep but improves sleep scores dramaticallyIt's all in the detail brother!
it all dependsmore carbs can never be a bad thing!
Bros, hell yeah, that's a good point.Keeping digestion and insulin sensitivity under control makes a massive difference to progress
@KaneD Update is on point bro!
Quick and easy bro, and fits the macros
Could've been anything, seems like it was just a little 24 hour bug
happy its out of my system now though, sweating it out definitely seemed to help
Fuck I might have to give this a go
the GH has improved my sleep so far, but I'll be keen to see how much better it can get throwing some DSIP in there too
Bros, hell yeah, that's a good point.
Thanks fellas!
stay strongSleep Quality
7 hours of quality sleep
Fasted Weight - 79kg
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
330pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
430pm
Push Day Workout – 30 Jan
Dumbbell Bench Press
Shoulder Press (Machine)
- Set 1 – 25 kg × 12 reps
- Set 2 – 35 kg × 8 reps
- Set 3 – 30 kg × 10 reps
Chest Fly (Machine)
- Set 1 – 25 kg × 12 reps
- Set 2 – 46 kg × 8 reps
- Set 3 – 32 kg × 12 reps
Lateral Raise (Dumbbell)
- Set 1 – 47 kg × 12 reps
- Set 2 – 63.5 kg × 11reps (Drop Set)
- Set 3 – 40 kg × 15 reps
Triceps Pushdown (Cable – Straight Bar)
- Set 1 – 7.5 kg × 12 reps
- Set 2 – 10 kg × 15 reps (Drop Set)
- Set 3 – 5 kg × 13 reps
Chest Dips (Bodyweight)
- Set 1 – 25 kg × 12 reps
- Set 2 – 32.5 kg × 18 reps (Rest Pause)
- Set 3 – 32.5 kg × 6 reps
Post Workout Cardio
- Set 1 – 17 reps (AMRAP)
- Set 2 – 13 reps
- Set 3 – 12 reps
15 mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 125bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)
700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night
Supplements
Morning:
Lunch:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Added in another 30-40g of carbs in today by throwing in some more rice ij the first two meals and some more oats in my last meal. I’ve got some coconut water that I’ll be adding in tomorrow as an intra workout (heard it was beneficial, thoughts?) and we’ll see how that goes
- Circumin- 500mg
- NAC- 600mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
more carbs will help
Healthy for sure.
Maybe some food poisoning, who knows. If it's something with your stomach, get some activated charcoal next time.Could've been anything, seems like it was just a little 24 hour bug
I've had someone suggest that to me recently, helps with any bloating and gut pressure and to get any toxins out yeah?
ed pins a good change lets see how you feel
love the food
bros EVO family love
yeah it works well try it next time
Sleep Quality
8 hours of quality sleep
Fasted Weight - 78.7kg
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1030am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado
330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado
500pm
Pull Day Workout – 29 Jan
(Warm up shoulders and back)
Pull-Ups
Seated Row (Cable)
- Set 1 – BW × 10
- Set 2 – BW × 8
- Set 3 – BW × 6
- Set 4 – BW × 6
Face Pull (Cable)
- Set 1 – 60 kg × 12
- Set 2 – 90 kg × 9
- Set 3 – 70 kg × 13
Hammer Curl (Dumbbell)
- Set 1 – 21.25 kg × 15
- Set 2 – 15 kg × 19 (Rest Pause)
- Set 3 – 15 kg × 13
Shrug (Dumbbell)
- Set 1 – 10 kg × 12
- Set 2 – 15 kg × 10
- Set 3 – 9 kg × 16 (Rest Pause)
- Set 4 – 9 kg × 7
Lat Pulldown – Wide Grip (Cable)
- Set 1 – 45 kg × 12
- Set 2 – 45 kg × 10
- Set 3 – 47.5 kg × 9
700pm
- Set 1 – 50 kg × 15
- Set 2 – 60 kg × 12
- Set 3 – 70 kg × 12 (Drop Set)
- Set 4 – 35 kg × 20
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night
Supplements
Morning:
Lunch:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Back into the swing of things today. Body felt good today with no fatigue. Pull days are my go to to make me feel better, so that’s what I had to go and train
- Circumin- 500mg
- NAC- 600mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
Workouts looking good mate.Sleep Quality
7 hours of quality sleep
Fasted Weight - 79kg
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
330pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
430pm
Push Day Workout – 30 Jan
Dumbbell Bench Press
Shoulder Press (Machine)
- Set 1 – 25 kg × 12 reps
- Set 2 – 35 kg × 8 reps
- Set 3 – 30 kg × 10 reps
Chest Fly (Machine)
- Set 1 – 25 kg × 12 reps
- Set 2 – 46 kg × 8 reps
- Set 3 – 32 kg × 12 reps
Lateral Raise (Dumbbell)
- Set 1 – 47 kg × 12 reps
- Set 2 – 63.5 kg × 11reps (Drop Set)
- Set 3 – 40 kg × 15 reps
Triceps Pushdown (Cable – Straight Bar)
- Set 1 – 7.5 kg × 12 reps
- Set 2 – 10 kg × 15 reps (Drop Set)
- Set 3 – 5 kg × 13 reps
Chest Dips (Bodyweight)
- Set 1 – 25 kg × 12 reps
- Set 2 – 32.5 kg × 18 reps (Rest Pause)
- Set 3 – 32.5 kg × 6 reps
Post Workout Cardio
- Set 1 – 17 reps (AMRAP)
- Set 2 – 13 reps
- Set 3 – 12 reps
15 mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 125bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)
700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night
Supplements
Morning:
Lunch:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
Evening:
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
NOTES - Added in another 30-40g of carbs in today by throwing in some more rice ij the first two meals and some more oats in my last meal. I’ve got some coconut water that I’ll be adding in tomorrow as an intra workout (heard it was beneficial, thoughts?) and we’ll see how that goes
- Circumin- 500mg
- NAC- 600mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
@KaneD updates are on point....keep going........
So far it’s been easier to remember to pin, will wait and see how it looks on the next couple of bloodsed pins a good change lets see how you feel
I’ll keep it in the toolbox for next time
Just listening to a few of the boys opinions now this seems to be the general consensus bro, from a physiological standpoint it definitely makes sense! I’ve never really added in any deload weeks before, but I’ll for sure be adding them in more frequently now
as you can see I couldn’t wait to take a cialis for this afternoons session pinned the Test E before training and it went through smooth as, keen to see how it looks on bloods soon! @Core Pharma Rep was so easy to deal with, communication on point, fast delivery, and how can you not love the labels 
10/10 experience, appreciate the support from this top tier lab
nice let us know!I’ll keep it in the toolbox for next time
awesome TD PICSCame home to a sweet sweet care package today from the legends at @Core Pharma
Appreciate it bro!awesome TD PICS
waiting for you to come back strongSorry for the MIA updates this week, work has been absolutely flat out so I've basically made this week more so a deload week. The sessions have been meaningful, but just less volume and most exercises with 2-3 RIR. Other than the fact that I feel mentally exhausted to end the week, physically I feel good! My joints (mainly shoulders) and connective tissue don't seem to have that consistent ache that they would usually have. This coming weekend will be more so cardio/recovery focussed, and then depending on how I feel I'll be back into it on Monday. Food has stayed consistent over the course of the week staying at maintenance cals, and macros haven't missed a beat. Bloods will be getting done Monday morning, so with a bit of luck hopefully by the end of the week I'll have some info to report back here with
8 hours is about as much as anyone can hope for, good shit
Good stuff
@KaneD I like how you lay out your supplements on these updates. It's really good for other guys to see it. A lot of people can learn from it.
Bros, you looking incredible on this, the supplement list on point. I like that you take in the NAC and the tudca. Those are my favorite too. @KaneD
If your weight is coming up and you're not noticing changes in body composition, that's a good sign. @KaneD it means that your recomposition.
Nice work taking the de-load instead of trying to push through. How your doing it is similar to what I do.Sorry for the MIA updates this week, work has been absolutely flat out so I've basically made this week more so a deload week. The sessions have been meaningful, but just less volume and most exercises with 2-3 RIR. Other than the fact that I feel mentally exhausted to end the week, physically I feel good! My joints (mainly shoulders) and connective tissue don't seem to have that consistent ache that they would usually have. This coming weekend will be more so cardio/recovery focussed, and then depending on how I feel I'll be back into it on Monday. Food has stayed consistent over the course of the week staying at maintenance cals, and macros haven't missed a beat. Bloods will be getting done Monday morning, so with a bit of luck hopefully by the end of the week I'll have some info to report back here with
Meals and macros looking good mate!
@KaneD Avocado, rice, and mints are a good mix for sure. You're not gonna go wrong with those three things. I like the protein and carb combination.
I agree bro! Will add that in today
Fuck it’s a blessing! If I ever have kids in the future that might change
Appreciate it mate
Always open to suggestions if you have any other supplements that could be beneficial too
The elusive recomposition! Hardest thing to achieve in this industry sometimes
Appreciate it bro! Do you find your deload weeks take the stress off the body?
I’ve found a good combination that I genuinely look forward to eating every day, the avocado makes it so much easier to get down
perfect
my 2 favorites are n2guard and hcgenerate. been using them for years!Always open to suggestions if you have any other supplements that could be beneficial too
Yeah big time. I know my typical sign when I need one is sleep. I start waking in the middle of the night and can't get back to sleep. After a de-load I feel really refreshed mentally and physically.
More dedicated than most (myself included), keep it up and youll kill it
definitely I like avocado. I like to mush it up into guacamole.
Avocado is definitely a good one.
It is the hardest thing to achieve but if I can do it, you can do it although I am sure I have the best genetics on the forum.
Bros, it should be improved.
@KaneD good quality sleep is crucial bro....nice to see you giving it importance.....
@KaneD you have a great plan to stay lean during your push phase man! Can’t wait to see your progress
potentially the most important thing
They seem like a staple in most people’s supplement lists
they work great
Sleep seems to be one of the first things to go to shit when your body needs a break, which is very ironic
I’ll have to keep an eye on sleep quality when training starts to ramp up again
Just trying to catch up to all you boys brother
Now that I’m getting consistent sleep quality and going to sleep at the same time most nights, the difference in how I feel is huge. Didn’t realise how important it was
Geez your cholesterol numbers have improved. What was happening last year cycle wise?
This page contains mature content. By continuing, you confirm you are over 18 and agree to our Medical Disclaimer and User Agreement.
Please Scroll Down to See Forums Below 
