Approved Log Testosterone Masteron cycle Log

[BigCheese2000]

Morning/evening wherever you are folks!

Intro/background: I’m from Ireland originally but moved to Melbourne, Australia! weigh in at 84kg fasted and having gone to the toilet and I do find it hard to gain weight so that scale often won’t budge for 2-3 weeks. I work quite an active job and rack up 20-30k steps a day. I turned 24 about 6 weeks ago and have been lifting for a while now. I would say seriously for maybe 18 months or so. Worked on a banana farm for 5 months to extend my visa and couldn’t really train so I’m back to proper training maybe 5-6 weeks now. I have a background in sports science and have worked under coaches at home and have learned a few things that hopefully I can pass on, but I’m very keen to learn and soak up anything you boys have to say or think! I’m excited to be here, since arriving I don’t know many people and struggle with the sense of community so I’m excited to interact and hopefully chat to some more Aussie lifters!

Ped/Supplementation: Background wise I’ve been on trt for 2 years but have pushed the doses occasionally at best. I will split my shots into 4 a week to try to negate sides and keep levels as stable as possible. This will be my first big run at a full cycle and the plan is 20 weeks, I will start at 450 test and 300 mast and will likely taper up every 2-3 weeks by 50mg depending on side effects/how I manage the increase. Mast provided by @SILVERBACK LABS. Have some test from another lab but will be fully switching over to Silverback once my supply runs out! I’m also a bit of a novice ped wise so any info/thoughts I’m open to!

Health Supps:
Conteh sports organ defender
5000iu vit d
300mg coq-10
500mg Curcumin
500mg mag bis
8g creatine every day
Omega 3 Fish Oils- 1000mg EPA


Nutrition strategy/diet plan:
Nutritionally I’m quite boring, I have a set of foods that digest well and I like and I run with those. I’m a creature of habit and don’t mind more or less eating the same daily. I have an intra workout with carbs and some eaa to spike muscle protein synthesis and keep that rolling throughout the day. I usually eat a higher fat meal pre training because it slows down the absorption of the carbs/protein to keep me through full sessions. I go for lower fat meals straight after training to shuttle nutrients asap and fuel the recovery process! Otherwise I eat foods that work well for me and there’s no particular strategy. I do try to keep fats between 80-90, I find when I get fats over 90 I feel a bit shitty and sluggish. I’m aiming to eat 4000 calories, I will slowly taper up again over time, depending on how the scale moves. Since getting back to training and eating properly I’ve maybe gained 8 kilos since mid May.

Diet Plan:
M1:
Oats
30g of protein from whey
M2 (Pre):
5% beef
Fragrant jasmine
Mixed veg serving
Pineapple (digestive enzyme bromelain)
Intra:
60g carb powder
15g EAA
700ml water
M3 (post):
Coco pops (fast acting carb)
30g of protein from whey
M4:
Chicken breast
Fragrant jasmine
Mixed veg serving
Pineapple
M5:
Weetabix
30g protein from whey

Training background/Strategy:
I like to use a mix of science and anecdotal experience. So I’ve picked some movements that work for me. I use a higher intensity lower volume approach with some intensifiers during sets. Intensifiers are RP (Rest Pause) and Ds (Drop Set). I use a slow and controlled eccentric also. I aim to train to failure or as close as possible.

Program:
Push/pull/legs/Rest/Upper/Lower/Rest
Push:
30 degree Incline Smith- 1x8-10, 1x12-15
Chest Dip- 1x6-8, 1x10-12
Incline Machine- 1 x 8-10, 1 x15-18 +Rp
Lat Raise Machine- 1x8-10, 1x15-18 +Rp
Cybex Plate Shoulder Press- 1x8-10, 1x12-15
Ez Curl Pushdown- 1x8-10, 1x15-18 +Ds
Overhead Extension- 1x12-15, 1x15-20 +Ds

Pull:
SA DB Row: 1x8-10, 1x15-18
Upper Back Row- 1x8-10, 1x15-18 +Rp
Single Arm Cable Lat Row: 1x8-10, 1x12-15
Rear Delt Row: 1x8-10, 1 x15-18
Hammer strength Pullover: 1x8-10, 1x12-15 +Ds
Preacher Curl: 1x8-10, 1x12-15 +Ds
Behind Back Cable Curl: 1x12-15, 1x15-20 +Ds

Legs 1 (quad):
Adductor: 1x8-10, 1x15-18 +Rp
Laying Hamstring: 1x8-10, 1x15-18 +Rp
Quad Extension: 1x8-10, 1x12-15 +Ds
Pendulum Squat: 1x8-10, 1x12-15
Pivot Leg Press- 1x12-15, 1x15-20
Toe Press- 1x12-15, 2x15-20


Upper:
Incline Machine: 1x8-10, 1x15-18
Chest Dip: 1x6-8, 1x8-10
Lat Raise Machine: 1x8-10, 1x15-18 +Rp
L Bar Cable Row- 1x8-10, 1x12-15
Upper Back Row: 1x8-10, 1x15-18 +Rp
DB Lat Raise: 1x12-15, 1x15-20 +Ds
Cable Curl- 1x8-10, 1x15-18 +Ds
Overhead Extension: 1x8-10, 1x15-18 +Ds
Legs 2(Glute/Ham):
Adductor- 1x12-15, 1x15-20
Glute Drive Machine- 1x8-10, 1x12-15 +Rp
Seated Hamstring, 1x8-10, 1x15-20 +Rp
RDL: 1x8-10, 1x12-15
Quad Extension- 1x8-10, 1x12-15
Standing Calf- 1x12-15, 2x18-25 +Ds





Daily Reflection/Thoughts:
Went a bit out of my comfort zone here but hopefully my starting log was detailed enough! Sundays are rest days to chill and watch the footy and spend time with the girlfriend. Will follow up with more pics and updates each day! I’m very excited to see how far we can get and what I can do and I’m grateful for @SILVERBACK LABS for his help and for pushing me to get this log up!

Enjoy your Monday Folks

 

[BigCheese2000]

12/08/2024
Morning weight: 84.8
Sleep: 7.5 hours
Nutrition:
M1:
Wheat biscuits-x8
Inc whey protein-32g
M2: Pre
jasmine rice-130g
10% beef mince-250g
Pineapple-75g
Mixed veg-100g
Intra:
80g carb powder
15g EAA
M3: Post
coco pops-180g
Inc whey protein-32g
M4:
Chicken breast-250g
Jasmine Rice-130g
Pineapple-75g
Mixed veg-100g
Total cal: 4022
P: 293
C: 604
F: 72


All meats are flavoured with a low cal cooking sauce where you just add water, 20 calories per serve. Sauce is straganoff.
All training Weights in KG, P/S meaning per side
Training: Push:
Incline Smith: 35(p/s) x8, 25(p/s) x
Chest dip: bodyweight x 8, +14 x10
Incline Chest Machine: 40(p/s) x8 , 20(p/s) x15
Lat Raise Machine: 12.5(p/s) x8 , 6.25(p/s) x 13
Overhead Sh Press: 57.5(p/s) x ,8 40(p/s) x 12
Tricep Pushdown: 24 x 9, 14 x 13
Overhead Extension: 18x 8, 11x14

Cardio:
10k steps per day nothing else

Daily reflection/thoughts:
had a sick day numbers have flown up! Really fill out when those pumps come in! Confidence is sky high too. Still waiting for that peak blood level concentration but can definitely feel a small bit of placebo performance and mood wise and libido is massive. Happy with the post pump pics and nutrition has gone well. Enjoy pull much more and legs to follow Wednesday.

Have a good evening folks and stay strong

 

[stevesmi]

wow excellent start to this log
pics look solid, you got a great base to start with

 

[Eddie Haskell]

Morning/evening wherever you are folks!

Intro/background: I’m from Ireland originally but moved to Melbourne, Australia! weigh in at 84kg fasted and having gone to the toilet and I do find it hard to gain weight so that scale often won’t budge for 2-3 weeks. I work quite an active job and rack up 20-30k steps a day. I turned 24 about 6 weeks ago and have been lifting for a while now. I would say seriously for maybe 18 months or so. Worked on a banana farm for 5 months to extend my visa and couldn’t really train so I’m back to proper training maybe 5-6 weeks now. I have a background in sports science and have worked under coaches at home and have learned a few things that hopefully I can pass on, but I’m very keen to learn and soak up anything you boys have to say or think! I’m excited to be here, since arriving I don’t know many people and struggle with the sense of community so I’m excited to interact and hopefully chat to some more Aussie lifters!

Ped/Supplementation: Background wise I’ve been on trt for 2 years but have pushed the doses occasionally at best. I will split my shots into 4 a week to try to negate sides and keep levels as stable as possible. This will be my first big run at a full cycle and the plan is 20 weeks, I will start at 450 test and 300 mast and will likely taper up every 2-3 weeks by 50mg depending on side effects/how I manage the increase. Mast provided by @SILVERBACK LABS. Have some test from another lab but will be fully switching over to Silverback once my supply runs out! I’m also a bit of a novice ped wise so any info/thoughts I’m open to!

Health Supps:
Conteh sports organ defender
5000iu vit d
300mg coq-10
500mg Curcumin
500mg mag bis
8g creatine every day
Omega 3 Fish Oils- 1000mg EPA


Nutrition strategy/diet plan:
Nutritionally I’m quite boring, I have a set of foods that digest well and I like and I run with those. I’m a creature of habit and don’t mind more or less eating the same daily. I have an intra workout with carbs and some eaa to spike muscle protein synthesis and keep that rolling throughout the day. I usually eat a higher fat meal pre training because it slows down the absorption of the carbs/protein to keep me through full sessions. I go for lower fat meals straight after training to shuttle nutrients asap and fuel the recovery process! Otherwise I eat foods that work well for me and there’s no particular strategy. I do try to keep fats between 80-90, I find when I get fats over 90 I feel a bit shitty and sluggish. I’m aiming to eat 4000 calories, I will slowly taper up again over time, depending on how the scale moves. Since getting back to training and eating properly I’ve maybe gained 8 kilos since mid May.

Diet Plan:
M1:
Oats
30g of protein from whey
M2 (Pre):
5% beef
Fragrant jasmine
Mixed veg serving
Pineapple (digestive enzyme bromelain)
Intra:
60g carb powder
15g EAA
700ml water
M3 (post):
Coco pops (fast acting carb)
30g of protein from whey
M4:
Chicken breast
Fragrant jasmine
Mixed veg serving
Pineapple
M5:
Weetabix
30g protein from whey

Training background/Strategy:
I like to use a mix of science and anecdotal experience. So I’ve picked some movements that work for me. I use a higher intensity lower volume approach with some intensifiers during sets. Intensifiers are RP (Rest Pause) and Ds (Drop Set). I use a slow and controlled eccentric also. I aim to train to failure or as close as possible.

Program:
Push/pull/legs/Rest/Upper/Lower/Rest
Push:
30 degree Incline Smith- 1x8-10, 1x12-15
Chest Dip- 1x6-8, 1x10-12
Incline Machine- 1 x 8-10, 1 x15-18 +Rp
Lat Raise Machine- 1x8-10, 1x15-18 +Rp
Cybex Plate Shoulder Press- 1x8-10, 1x12-15
Ez Curl Pushdown- 1x8-10, 1x15-18 +Ds
Overhead Extension- 1x12-15, 1x15-20 +Ds

Pull:
SA DB Row: 1x8-10, 1x15-18
Upper Back Row- 1x8-10, 1x15-18 +Rp
Single Arm Cable Lat Row: 1x8-10, 1x12-15
Rear Delt Row: 1x8-10, 1 x15-18
Hammer strength Pullover: 1x8-10, 1x12-15 +Ds
Preacher Curl: 1x8-10, 1x12-15 +Ds
Behind Back Cable Curl: 1x12-15, 1x15-20 +Ds

Legs 1 (quad):
Adductor: 1x8-10, 1x15-18 +Rp
Laying Hamstring: 1x8-10, 1x15-18 +Rp
Quad Extension: 1x8-10, 1x12-15 +Ds
Pendulum Squat: 1x8-10, 1x12-15
Pivot Leg Press- 1x12-15, 1x15-20
Toe Press- 1x12-15, 2x15-20


Upper:
Incline Machine: 1x8-10, 1x15-18
Chest Dip: 1x6-8, 1x8-10
Lat Raise Machine: 1x8-10, 1x15-18 +Rp
L Bar Cable Row- 1x8-10, 1x12-15
Upper Back Row: 1x8-10, 1x15-18 +Rp
DB Lat Raise: 1x12-15, 1x15-20 +Ds
Cable Curl- 1x8-10, 1x15-18 +Ds
Overhead Extension: 1x8-10, 1x15-18 +Ds
Legs 2(Glute/Ham):
Adductor- 1x12-15, 1x15-20
Glute Drive Machine- 1x8-10, 1x12-15 +Rp
Seated Hamstring, 1x8-10, 1x15-20 +Rp
RDL: 1x8-10, 1x12-15
Quad Extension- 1x8-10, 1x12-15
Standing Calf- 1x12-15, 2x18-25 +Ds





Daily Reflection/Thoughts:
Went a bit out of my comfort zone here but hopefully my starting log was detailed enough! Sundays are rest days to chill and watch the footy and spend time with the girlfriend. Will follow up with more pics and updates each day! I’m very excited to see how far we can get and what I can do and I’m grateful for @SILVERBACK LABS for his help and for pushing me to get this log up!

Enjoy your Monday Folks

12/08/2024
Morning weight: 84.8
Sleep: 7.5 hours
Nutrition:
M1:
Wheat biscuits-x8
Inc whey protein-32g
M2: Pre
jasmine rice-130g
10% beef mince-250g
Pineapple-75g
Mixed veg-100g
Intra:
80g carb powder
15g EAA
M3: Post
coco pops-180g
Inc whey protein-32g
M4:
Chicken breast-250g
Jasmine Rice-130g
Pineapple-75g
Mixed veg-100g
Total cal: 4022
P: 293
C: 604
F: 72


All meats are flavoured with a low cal cooking sauce where you just add water, 20 calories per serve. Sauce is straganoff.
All training Weights in KG, P/S meaning per side
Training: Push:
Incline Smith: 35(p/s) x8, 25(p/s) x
Chest dip: bodyweight x 8, +14 x10
Incline Chest Machine: 40(p/s) x8 , 20(p/s) x15
Lat Raise Machine: 12.5(p/s) x8 , 6.25(p/s) x 13
Overhead Sh Press: 57.5(p/s) x ,8 40(p/s) x 12
Tricep Pushdown: 24 x 9, 14 x 13
Overhead Extension: 18x 8, 11x14

Cardio:
10k steps per day nothing else

Daily reflection/thoughts:
had a sick day numbers have flown up! Really fill out when those pumps come in! Confidence is sky high too. Still waiting for that peak blood level concentration but can definitely feel a small bit of placebo performance and mood wise and libido is massive. Happy with the post pump pics and nutrition has gone well. Enjoy pull much more and legs to follow Wednesday.

Have a good evening folks and stay strong

@BigCheese2000 welcome to EVO big man this is an amazing log start

looking forward to more updates from you on diet and training as you go in this cycle

 

[Mobster]

Following

 

[max-95]

Coco pops for the fasting acting carb source.

 

[e2]

coco pops is like a chocolate cereal?
we don't have those in my country

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I like your splits they make a lot of sense
good sets and good repetitions

 

[chesty]

looking forward to seeing your results
legs are looking on point

 

[ROIDDERS]

you have a good physique reminds me of an old school look
I like that a lot

 

[ceo]

Bros from here we're going to get you even further
also don't forget toward the end make sure you put up some pics with some oil and a tan

 

[25homes]

Nice work

 

[ballin2504]

Nice start to the log

 

[BigCheese2000]

Afternoon/morning fellas!
Just wanted to shoot a massive thanks again for all the kind words and I’m excited to bring you all on this journey with me! As always I’m open to feedback! I do have my own thoughts and methods but I’m flexible and always willing to listen

Weight: 85.1kg
Nutrition: same as usual.
Same nutrition as usual but will drop out the intra as it’s a rest day, badly needed as I’m absolutely shattered after the last 3 days of training! Still have upper and lower to box off this week! In terms of weight I will stick on calories and if by Monday there is no progress I will increase cals by 200 by adding carbs. Probably biased around the training window.

Training:
Rest day today. Plan is to still do my 10k steps but take it as easy as possible otherwise and move as little as possible!

Daily thoughts/Reflections:
Weight is stable but I’m not expecting massive flashes and having looked at my data from the last few years, I do gain slowly and steady. I do however tend to hold some bit of conditioning even being roughly 10 weeks into an offseason. Really needed that rest today. Did some basic mobility work and static stretching and did some steps with my girlfriend at the local park. This is probably the best ever run with training I’ve had so I’m absolutely delighted with that. My overarching goal is to be 90 kilos/200 lbs and be in a reasonable spot. Depending on how that goes I will push up further or tidy up with a quick mini cut. It will just be dependant on personal feeling and conditioning.

 

[BigCheese2000]

coco pops is like a chocolate cereal?
we don't have those in my country

Yeah mate they’re just a rice based chocolate cereal! Essentially all carbs! Fast acting post training and really easy digestion wise!

 

[Npcclassicphysique champ]

Afternoon/morning fellas!
Just wanted to shoot a massive thanks again for all the kind words and I’m excited to bring you all on this journey with me! As always I’m open to feedback! I do have my own thoughts and methods but I’m flexible and always willing to listen

Weight: 85.1kg
Nutrition: same as usual.
Same nutrition as usual but will drop out the intra as it’s a rest day, badly needed as I’m absolutely shattered after the last 3 days of training! Still have upper and lower to box off this week! In terms of weight I will stick on calories and if by Monday there is no progress I will increase cals by 200 by adding carbs. Probably biased around the training window.

Training:
Rest day today. Plan is to still do my 10k steps but take it as easy as possible otherwise and move as little as possible!

Daily thoughts/Reflections:
Weight is stable but I’m not expecting massive flashes and having looked at my data from the last few years, I do gain slowly and steady. I do however tend to hold some bit of conditioning even being roughly 10 weeks into an offseason. Really needed that rest today. Did some basic mobility work and static stretching and did some steps with my girlfriend at the local park. This is probably the best ever run with training I’ve had so I’m absolutely delighted with that. My overarching goal is to be 90 kilos/200 lbs and be in a reasonable spot. Depending on how that goes I will push up further or tidy up with a quick mini cut. It will just be dependant on personal feeling and conditioning.

@BigCheese2000 i think you are in great condition for offseason, i think you can do 200lbs easy super lean thats your peeled look
you should boost cardio though if you can

 

[BigCheese2000]

Morning weight: 85.3
Nutrition:
As per the guidance of some members I am upping the cals to 4500 purely because I think it’s important to hit it hard and make as much out of the cycle as I can. I believe I won’t get overly fat during off season. In the post gym pics below I am getting a small bit fluffier but I also ate a big meal before training, had an intra and roughly a litre of water so that stomach was pushed out a small bit. To account for this I will increase post workout cereal by 30g, both meat dishes will have 40g extra meat, jasmine rice will be increase by 20g both meals and I will include a tin of tuna too for extra protein/cals. I will send a pic of my macro split below if anyone has any recommendations. It’s morning time as I post so gonna bring up those cals today!

Training:
Upper:
30 degree smith: 35 p/s x 7, 25 p/s x 12
Chest Dip: 0 x 8, +14 x 11
Lat Raise Machine: 12.5 p/s x 9, 6.25 p/s x 16
2 handed Lat row: 45 p/s x 8, 25 p/s x 12
Hammer Mts (pic below) : 75 x 9, 45 x 15
Hammer Pullover: 20 p/s x 14, x 12
Heavy EZ Preacher: 5 p/s x 9, 2.5 x 13
Rope Pushdown: 24 x 10, x 12

Added some pullovers instead of the additional lateral raise volume. Really looking to bring up my posterior and shine from behind so the goal is to add a small bit of additional volume back wise, I feel the split is even more balanced now. All lifts progressed today and just a massive session nothing to complain about!

 

[Pigsy]

Welcome fellow Aussie. Will be following along

 

[LevButlerov]

Morning weight: 85.3
Nutrition:
As per the guidance of some members I am upping the cals to 4500 purely because I think it’s important to hit it hard and make as much out of the cycle as I can. I believe I won’t get overly fat during off season. In the post gym pics below I am getting a small bit fluffier but I also ate a big meal before training, had an intra and roughly a litre of water so that stomach was pushed out a small bit. To account for this I will increase post workout cereal by 30g, both meat dishes will have 40g extra meat, jasmine rice will be increase by 20g both meals and I will include a tin of tuna too for extra protein/cals. I will send a pic of my macro split below if anyone has any recommendations. It’s morning time as I post so gonna bring up those cals today!

Training:
Upper:
30 degree smith: 35 p/s x 7, 25 p/s x 12
Chest Dip: 0 x 8, +14 x 11
Lat Raise Machine: 12.5 p/s x 9, 6.25 p/s x 16
2 handed Lat row: 45 p/s x 8, 25 p/s x 12
Hammer Mts (pic below) : 75 x 9, 45 x 15
Hammer Pullover: 20 p/s x 14, x 12
Heavy EZ Preacher: 5 p/s x 9, 2.5 x 13
Rope Pushdown: 24 x 10, x 12

Added some pullovers instead of the additional lateral raise volume. Really looking to bring up my posterior and shine from behind so the goal is to add a small bit of additional volume back wise, I feel the split is even more balanced now. All lifts progressed today and just a massive session nothing to complain about!

@BigCheese2000 calories up thats perfect
any meal pics fod us?

you looking amazing I see the growth TIGHT

 

[RoySimpson]

Awesome log right here!!

 

[BigCheese2000]

Sunday Check in 18/9/24
Weight: 85.2
I’m not alarmed with scale weight dropping up and down because I’m used to it by now. I struggle to put on weight. I seem to hit a plateau of 85 and can’t seem to get passed it. I have got to 87 before but it took a good few months! Which I’m okay with but obviously it would be nice to see it jump a bit quicker!

Been a great week overall though and all sessions were smashed. I will bump cals up but training will stay the exact same, volume will stay where it’s at and after a few weeks I will reassess and see how everything’s going and maybe increase again.

Enjoy your Sunday folks

 

[Noah Wixx]

Definitely got a great base from the photos

 

[LevButlerov]

Sunday Check in 18/9/24
Weight: 85.2
I’m not alarmed with scale weight dropping up and down because I’m used to it by now. I struggle to put on weight. I seem to hit a plateau of 85 and can’t seem to get passed it. I have got to 87 before but it took a good few months! Which I’m okay with but obviously it would be nice to see it jump a bit quicker!

Been a great week overall though and all sessions were smashed. I will bump cals up but training will stay the exact same, volume will stay where it’s at and after a few weeks I will reassess and see how everything’s going and maybe increase again.

Enjoy your Sunday folks

@BigCheese2000 real lean bro you leaning out which is good on the weight drop

 

[BigCheese2000]

Fasted Weight: 85.6kg
Sleep: 8 hours
Nutrition: first day of the push up, just added a tin of tuna, 50g rice total and 20g cereal. Brings me up to 4500 cals total on Training days, meals all digesting well and going down easy.

Training:
Bit of a modification going forward, I am moving to an upper/lower/chest + Arms/Rest/upper/lower/Rest split.

The reason being these are lagging muscle groups and I would like to give them extra volume while still maintaining a 2x per week frequency for all muscle groups. I have also included some new movements and ones I’ve liked previously.

Training Day 1 19/09/24
Upper:
Pec Fly: 50 x 8, 30 x 12
Incline Smith Press: 32.5 p/s x 10, 22.5 x 13
Lat Raise Machine: 12.5 x 10, 5 x 16, x 15
DB Row: 40 x 10,10, 28 x 14,14
Cybex Row: 45 p/s x 8, 25 p/s x 13
Hammer MTS: 80 p/s x 7, 45 p/s x 14
Incline Cable Skullcrusher: 10 x 12, 7.5 x 13, 5 x 16
EZ Bar Curl: 5 p/s x 8, x8, 2.5 p/s x 11, x11

Daily thoughts/reflections:
I think the change of programming is good frequency wise and it wil be nice to aim to fill out those weak points especially when on a blast. I’m also changing to a gym with much better equipment, the Mecca of Australian bodybuilding so I’m excited to be in that new atmosphere with the improved kit too.

 

[Eddie Haskell]

Fasted Weight: 85.6kg
Sleep: 8 hours
Nutrition: first day of the push up, just added a tin of tuna, 50g rice total and 20g cereal. Brings me up to 4500 cals total on Training days, meals all digesting well and going down easy.

Training:
Bit of a modification going forward, I am moving to an upper/lower/chest + Arms/Rest/upper/lower/Rest split.

The reason being these are lagging muscle groups and I would like to give them extra volume while still maintaining a 2x per week frequency for all muscle groups. I have also included some new movements and ones I’ve liked previously.

Training Day 1 19/09/24
Upper:
Pec Fly: 50 x 8, 30 x 12
Incline Smith Press: 32.5 p/s x 10, 22.5 x 13
Lat Raise Machine: 12.5 x 10, 5 x 16, x 15
DB Row: 40 x 10,10, 28 x 14,14
Cybex Row: 45 p/s x 8, 25 p/s x 13
Hammer MTS: 80 p/s x 7, 45 p/s x 14
Incline Cable Skullcrusher: 10 x 12, 7.5 x 13, 5 x 16
EZ Bar Curl: 5 p/s x 8, x8, 2.5 p/s x 11, x11

Daily thoughts/reflections:
I think the change of programming is good frequency wise and it wil be nice to aim to fill out those weak points especially when on a blast. I’m also changing to a gym with much better equipment, the Mecca of Australian bodybuilding so I’m excited to be in that new atmosphere with the improved kit too.

@BigCheese2000 big update you can do this, i love the training on the upper body
btw its 19/09 not 08 right

 

[stevesmi]

Excellent work man 8 hours is the prime amount of sleep we need

 

[Mobster]

Eating more than me.

 

[BigCheese2000]

Eating more than me.

Yeah mate honestly I’m extremely stubborn weight wise and have a massive daily step count unfortunately

 

[BigCheese2000]

Weight:86.1
Sleep:7.5 hours

Nutrition:
Boxes fully ticked again today, will be swapping some carbs and adding a bit of extra whey/meat, taking protein up to 300g,staying at 4500 cals. Supps all the same but taking creatine to 10g, not sure if there will be any benefit but it’s cheap so why not. I do know there’s a mg per kg scale but not sure what relevance that holds. Still always searching for the 1% wherever possible.

Training: Legs:
All Training at a new gym and whole new set of kit so setting a baseline over the next few sessions. Looking forward to really driving training on and overloading hard on all movements. I did overload the machines/movements I’ve done previously. + 5 on the RDL I’m particularly happy with today.

Cybex Adductor: 65 x 8, 40 x 15
Life Fitness Laying Ham: 95 x 7, 50 x 15
Cybex Seated Ham: 49 x 10, 36 x 16
Barbell RDL: 110 x 8, 85 x 12
Cybex Squat Press: 100 p/s x 9, 70 p/s x 13
Life Fitness Toe Press: 60 x 12, x 10, x 8

 

[JasonPriest]

sunday check in looks good!

 

[BodyMonster34]

Bro I drop a lot of weight when I take a dump

 

[Quadsweep]

don't worry about your weight I agree with you it's gonna go up and down very manipulative

 

[Austin316]

85 kg is a solid physique I like it

 

[sambee38]

looking good man you're gonna get some great results on this

 

[BookerTNY]

I like your old school physique that's perfect

 

[Arabian]

yes I agree you have an excellent base to work with

 

[Zyglamail]

you are definitely looking good and I like the shorts as well

 

[Shrine]

good amount of sleep I like it 8 hours of solid

 

[caligirl85]

I agree with you changing up the programming and frequency is very smart

 

[zedhed]

a good gym environment is important I can't stand being around assholes and losers

 

[Noah Wixx]

a good gym environment is important I can't stand being around assholes and losers

I just recently found this out with my gym change and man I feel so different in the best ways possible

 

[ballin2504]

Nice job man

 

[BigCheese2000]

I just recently found this out with my gym change and man I feel so different in the best ways possible

100% bro, wouldn’t say the gym I left had assholes, but for sure there’s some massive bastards in there and there’s lots of amazing kit including the prime stuff! really motivating to feel tiny in the gym and have something to strive to. It’s also covered in bodybuilding history with posters and the like it’s sick!

 

[BigCheese2000]

Appreciate the feedback from everyone, tough love is always a good motivator for me!
Wednesday 21/8/24
Fasted weight: 86.2
Sleep: 8.5 hours

Nutrition:
Just adjusting to the calorie bump but the scale has moved a small bit. More concerned with the visuals and performance but always nice to see that hike. Digestion is still in a good spot. All foods have been chosen purely because they digest well and fit the macros and I enjoy them.

Training:
Chest + Arms
Cable Pec Fly- 75 p/s x 8, 45 p/s x 13
Flat Chest Press- 70 x 8, 45 x 12
Machine Lat Raise- 12.5 p/s x11, 6.75 p/s x 16
EZ Preacher- 6.25 p/s x 9, 3.75 p/s x 13
Incline Skullcrusher- 12 x 9, 7.5 x 13
Tri Push- 26 x 8, 14 x 16

Steps- 10k

Great session, not chasing numbers here per se but more of a pump session to bring up frequency and volume. Of course movements will be overloaded too.

 

[LevButlerov]

Appreciate the feedback from everyone, tough love is always a good motivator for me!
Wednesday 21/8/24
Fasted weight: 86.2
Sleep: 8.5 hours

Nutrition:
Just adjusting to the calorie bump but the scale has moved a small bit. More concerned with the visuals and performance but always nice to see that hike. Digestion is still in a good spot. All foods have been chosen purely because they digest well and fit the macros and I enjoy them.

Training:
Chest + Arms
Cable Pec Fly- 75 p/s x 8, 45 p/s x 13
Flat Chest Press- 70 x 8, 45 x 12
Machine Lat Raise- 12.5 p/s x11, 6.75 p/s x 16
EZ Preacher- 6.25 p/s x 9, 3.75 p/s x 13
Incline Skullcrusher- 12 x 9, 7.5 x 13
Tri Push- 26 x 8, 14 x 16

Steps- 10k

Great session, not chasing numbers here per se but more of a pump session to bring up frequency and volume. Of course movements will be overloaded too.

@BigCheese2000 this is great, you look amazing I like the wide shoulders and tight chest and big arms
you have a GREAT body, champion for sure

 

[RoySimpson]

Mixing things up will always do well!

 

[BigCheese2000]

23/8/24
Weight:86.4
Sleep: 8.5 hours

Nutrition:
All variables hit as per usual. Digestion is still all good despite small push in cals. No issues here at all and I feel fantastic. Didn’t wanna rush cals but I feel like I have to somewhat go grow. Very happy with the look and I’ve check in shots at this body weight from last June. Will include on Sunday and I feel the composition is 10 times better at the same body weight so I’m excited to show that.

Training:
Upper:
Hammer pullover- 25 p/s x 11, 15 p/s x 17
Prime Seated Row (75% mid, 25% top)- 40 x 9, 25 x 14
T-Bar- 40 x 8, 25 x 13
Cybex Shoulder- 50 p/s x 11, 35 p/s x 12
Pec Fly- 25 x 8, 15 x 12, 10 x 11
Prime Flat Chest- 64 x 8, 41 x 14
Tri Push- 26 x 8, 14 x 14
SA DB Preach- 12.5 x 10, 8 x 12, x 13

Training was great. Still on baseline but very happy numbers wise! Some outrageous kit in this gym so looking forward to running up some big numbers on that. Excited for legs tomorrow and my weekly check in Sunday!

 

[LevButlerov]

23/8/24
Weight:86.4
Sleep: 8.5 hours

Nutrition:
All variables hit as per usual. Digestion is still all good despite small push in cals. No issues here at all and I feel fantastic. Didn’t wanna rush cals but I feel like I have to somewhat go grow. Very happy with the look and I’ve check in shots at this body weight from last June. Will include on Sunday and I feel the composition is 10 times better at the same body weight so I’m excited to show that.

Training:
Upper:
Hammer pullover- 25 p/s x 11, 15 p/s x 17
Prime Seated Row (75% mid, 25% top)- 40 x 9, 25 x 14
T-Bar- 40 x 8, 25 x 13
Cybex Shoulder- 50 p/s x 11, 35 p/s x 12
Pec Fly- 25 x 8, 15 x 12, 10 x 11
Prime Flat Chest- 64 x 8, 41 x 14
Tri Push- 26 x 8, 14 x 14
SA DB Preach- 12.5 x 10, 8 x 12, x 13

Training was great. Still on baseline but very happy numbers wise! Some outrageous kit in this gym so looking forward to running up some big numbers on that. Excited for legs tomorrow and my weekly check in Sunday!

good sleep and I like the push on cals, you adding some probiotics and digestive enzymes? @BigCheese2000

training on point thanks for the pics share

 

[stevesmi]

Nice update man I love the equipment pictures and I love that you're getting solid sleep

 

[Mobster]

My digestion is just now coming back to normal.

 

[ceo]

Bros you covering all bases I like it

 

[ROIDDERS]

looking good in your picture putting on some nice size

 

[chesty]

arms look fantastic nice vascularity

 

[Ulter]

keep tightening up that waist we want to see those abs

 

[e2]

nice chest a man you did great

 

[2Thick]

10,000 steps is a nice cardio workout

 

[Vadim Fedorov]

wow 9 hours of sleep is fantastic good recovery

 

[Wootoom]

arms look great keep it up

 

[JasonPriest]

a nice upper body workout keep it going

 

[BodyMonster34]

bro equipment look a lot better than my barn gym LOL

 

[Quadsweep]

very nice clean gym looks like a great place to train

 

[Tiger Salman Khan]

23/8/24
Weight:86.4
Sleep: 8.5 hours

Nutrition:
All variables hit as per usual. Digestion is still all good despite small push in cals. No issues here at all and I feel fantastic. Didn’t wanna rush cals but I feel like I have to somewhat go grow. Very happy with the look and I’ve check in shots at this body weight from last June. Will include on Sunday and I feel the composition is 10 times better at the same body weight so I’m excited to show that.

Training:
Upper:
Hammer pullover- 25 p/s x 11, 15 p/s x 17
Prime Seated Row (75% mid, 25% top)- 40 x 9, 25 x 14
T-Bar- 40 x 8, 25 x 13
Cybex Shoulder- 50 p/s x 11, 35 p/s x 12
Pec Fly- 25 x 8, 15 x 12, 10 x 11
Prime Flat Chest- 64 x 8, 41 x 14
Tri Push- 26 x 8, 14 x 14
SA DB Preach- 12.5 x 10, 8 x 12, x 13

Training was great. Still on baseline but very happy numbers wise! Some outrageous kit in this gym so looking forward to running up some big numbers on that. Excited for legs tomorrow and my weekly check in Sunday!

@BigCheese2000 Amazing updates dude.......

 

[Noah Wixx]

I actually like gyms with older weights that are a bit rusty or been through alot of lifts, if just gives me a feeling that I'd hard to describe.

 

[BigCheese2000]

I actually like gyms with older weights that are a bit rusty or been through alot of lifts, if just gives me a feeling that I'd hard to describe.

100% bro atmosphere is huge. Cant beat the clank of proper iron plates!

 

[BigCheese2000]

Check in:
Weight 86.3

pretty happy overall check in wise. Will put up a seperate post of my training day later. Still have legs to box off today but relatively happy overall.

Competing:
Defo something I am working towards and great having a goal. But I think 2026 is the one for me. I don’t have enough muscle mass yet which is okay, I’m all for playing the long game. No point competing just to make up the numbers id want to win first timers and give myself a great base to work off

 

[ballin2504]

Nice job and great pics.

 

[25homes]

Doing great

 

[Pigsy]

Check in:
Weight 86.3

pretty happy overall check in wise. Will put up a seperate post of my training day later. Still have legs to box off today but relatively happy overall.

Competing:
Defo something I am working towards and great having a goal. But I think 2026 is the one for me. I don’t have enough muscle mass yet which is okay, I’m all for playing the long game. No point competing just to make up the numbers id want to win first timers and give myself a great base to work off

Keep working brother looking good

 

[Eddie Haskell]

Check in:
Weight 86.3

pretty happy overall check in wise. Will put up a seperate post of my training day later. Still have legs to box off today but relatively happy overall.

Competing:
Defo something I am working towards and great having a goal. But I think 2026 is the one for me. I don’t have enough muscle mass yet which is okay, I’m all for playing the long game. No point competing just to make up the numbers id want to win first timers and give myself a great base to work off

@BigCheese2000 I really think you can compete in 2025 I dont see why waiting is needed.

 

[RoySimpson]

Keep the log coming!