Approved Log Testosterone peptides Cycle Log - with R&D Pharma

[Skuzz]

Age: 25
Height: 6'1
Bodyweight: 106kg

PRs
Squat: 200kg
Bench: 140kg
Deadlift: 280kg
Log press: 115kg
Atlas stone: 170kg

Have been cruising since September 12th.
Recently upped my dose of 300 test to 500 because it seemed to be under dosed with my free testosterone sitting at 400 pmol/L

Compounds:
@R&Dpharma Test 500mg per week pinned daily
@Ascension Peptides Ipamorellin 300mcg before bed
@Ascension Peptides CJC with DAC 300mcg before bed
@Ascension Peptides Melanotan 2 (inconsistent dosing schedule)

Supplements:
Fish oil, multi vitamin, iron supplement, creatine, Viagra 1x per week

Calories are roughly 3500 consisting mostly of Beef, Chicken, rice, carrot, potato, capsicum 6 days a week and will treat myself on Sunday to sushi and cheesecake or something else I'm feeling like.

A little background, I compete in strongman u105 category so not trying to bloat max but not shy of treating myself to snacks.

Training is just focusing on building more strength at the moment so not touching any event work, just trying to get big and strong with the exception of 1 Olympic weightlifting session per week.
Just deloading this week and starting a new block on Monday

Day 1: Lower body

Day 2: Weightlifting

Day 3 : Pressing

Day 4: posterior

Day 5: mobility/remedial

Will post session progress along with updates

 

[Ascension Peptides]

Keen to hear your results!
Some super impressive lifts you've got there

 

[LevButlerov]

Age: 25
Height: 6'1
Bodyweight: 106kg

PRs
Squat: 200kg
Bench: 140kg
Deadlift: 280kg
Log press: 115kg
Atlas stone: 170kg

Have been cruising since September 12th.
Recently upped my dose of 300 test to 500 because it seemed to be under dosed with my free testosterone sitting at 400 pmol/L

Compounds:
@R&Dpharma Test 500mg per week pinned daily
@Ascension Peptides Ipamorellin 300mcg before bed
@Ascension Peptides CJC with DAC 300mcg before bed
@Ascension Peptides Melanotan 2 (inconsistent dosing schedule)

Supplements:
Fish oil, multi vitamin, iron supplement, creatine, Viagra 1x per week

Calories are roughly 3500 consisting mostly of Beef, Chicken, rice, carrot, potato, capsicum 6 days a week and will treat myself on Sunday to sushi and cheesecake or something else I'm feeling like.

A little background, I compete in strongman u105 category so not trying to bloat max but not shy of treating myself to snacks.

Training is just focusing on building more strength at the moment so not touching any event work, just trying to get big and strong with the exception of 1 Olympic weightlifting session per week.
Just deloading this week and starting a new block on Monday

Day 1: Lower body

Day 2: Weightlifting

Day 3 : Pressing

Day 4: posterior

Day 5: mobility/remedial

Will post session progress along with updates

welcome to the EVO family @Skuzz good log start, please share pics of you face blurred so we can get your base and approve log

 

[Skuzz]

Base pics, no pump first thing in the morning

 

[Allupfromhere]

Nice work with kicking this log off brother
Plan looks good and your PR numbers are strong! Whats the rest of your blood work look like, specifically shbg? Free test is very low for 300mg especially from R&D.. im on 750mg of the same test e and though thats a touch more then double your dose my free test is at 5970 pmol/l

 

[Skuzz]

SHBG is 5 nmol/L
Oestradiol is 158 pmol/L

That is using the 400mg/ml Test E from R&D

I told my coach about it and he said he has the same problem earlier in the year, so I'm just using up what I have and switching to UGL OZ

 

[Allupfromhere]

SHBG is 5 nmol/L
Oestradiol is 158 pmol/L

That is using the 400mg/ml Test E from R&D

I told my coach about it and he said he has the same problem earlier in the year, so I'm just using up what I have and switching to UGL OZ

Ahhk im using his 250mg test. Did you raise your concerns with him?

 

[Skuzz]

Ahhk im using his 250mg test. Did you raise your concerns with him?

Nah, not the end of the world.
He's tagged so if he sees it he sees it.

 

[LevButlerov]

Age: 25
Height: 6'1
Bodyweight: 106kg

PRs
Squat: 200kg
Bench: 140kg
Deadlift: 280kg
Log press: 115kg
Atlas stone: 170kg

Have been cruising since September 12th.
Recently upped my dose of 300 test to 500 because it seemed to be under dosed with my free testosterone sitting at 400 pmol/L

Compounds:
@R&Dpharma Test 500mg per week pinned daily
@Ascension Peptides Ipamorellin 300mcg before bed
@Ascension Peptides CJC with DAC 300mcg before bed
@Ascension Peptides Melanotan 2 (inconsistent dosing schedule)

Supplements:
Fish oil, multi vitamin, iron supplement, creatine, Viagra 1x per week

Calories are roughly 3500 consisting mostly of Beef, Chicken, rice, carrot, potato, capsicum 6 days a week and will treat myself on Sunday to sushi and cheesecake or something else I'm feeling like.

A little background, I compete in strongman u105 category so not trying to bloat max but not shy of treating myself to snacks.

Training is just focusing on building more strength at the moment so not touching any event work, just trying to get big and strong with the exception of 1 Olympic weightlifting session per week.
Just deloading this week and starting a new block on Monday

Day 1: Lower body

Day 2: Weightlifting

Day 3 : Pressing

Day 4: posterior

Day 5: mobility/remedial

Will post session progress along with updates

Base pics, no pump first thing in the morning

SHBG is 5 nmol/L
Oestradiol is 158 pmol/L

That is using the 400mg/ml Test E from R&D

I told my coach about it and he said he has the same problem earlier in the year, so I'm just using up what I have and switching to UGL OZ

You look good in the pics, good solid mass, nice double bi @Skuzz

I've heard positives for all @R&Dpharma testosterone, but you saying you used how much 1ml of 400mgs/ml or how much? please clarify

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger, i saw base general you sent please give more info as you go
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Noah Wixx

 

[waggat]

Age: 25
Height: 6'1
Bodyweight: 106kg

PRs
Squat: 200kg
Bench: 140kg
Deadlift: 280kg
Log press: 115kg
Atlas stone: 170kg

Have been cruising since September 12th.
Recently upped my dose of 300 test to 500 because it seemed to be under dosed with my free testosterone sitting at 400 pmol/L

Compounds:
@R&Dpharma Test 500mg per week pinned daily
@Ascension Peptides Ipamorellin 300mcg before bed
@Ascension Peptides CJC with DAC 300mcg before bed
@Ascension Peptides Melanotan 2 (inconsistent dosing schedule)

Supplements:
Fish oil, multi vitamin, iron supplement, creatine, Viagra 1x per week

Calories are roughly 3500 consisting mostly of Beef, Chicken, rice, carrot, potato, capsicum 6 days a week and will treat myself on Sunday to sushi and cheesecake or something else I'm feeling like.

A little background, I compete in strongman u105 category so not trying to bloat max but not shy of treating myself to snacks.

Training is just focusing on building more strength at the moment so not touching any event work, just trying to get big and strong with the exception of 1 Olympic weightlifting session per week.
Just deloading this week and starting a new block on Monday

Day 1: Lower body

Day 2: Weightlifting

Day 3 : Pressing

Day 4: posterior

Day 5: mobility/remedial

Will post session progress along with updates

Nice squat and bench at that height mate!

 

[waggat]

Base pics, no pump first thing in the morning

Got some nice mid back thickness mate. Front double bi looks good as well.

 

[Skuzz]

Update:
Got sick and lost alot of weight.
New base pics and starting again
Weight is now 96kg

Food has just been whatever I can get down without hurting my throat.
Boiled eggs, rice and Zooper doopers

Will track food from this week as I'm getting better

First week of training done, just easing back into it



Day 1:
Box jumps 3x3
Squat 1 X 6 @ 115
Squat 2 X 6 @ 105
Trap bar split stance 2 X 12 @ 80
Block deadlift 2 X 10 @ 150
GHD 2 X 8
Sprints 4 X 30seconds

Day 2:
Push press 1 X 6 @ 80
Push press 2 X 6 @ 70
Board press 2 X 10 @ 70
Dip 3 X 5 @ 10
DB 6 ways 2 X 10 @ 4
Cable reverse curls 2 X 12 @ 25
Tricep extensions 2 X 12 @ 40

Day 3:
Deadlift 2 X 7 @ 185
Squat 1 X 15 @ 95
Chin ups 3 X 5 @ BW
Mid grip Cable rows 2 X 12 @ 50
Chinese bridge 3 X 30seconds

 

[Skuzz]

News pics @ 96kg

 

[Allupfromhere]

Looking leaner and tighter in the pics mate never a good thing getting sick though. Sets backs are frustrating but unfortunately it happens from time to time. How you feeling now?

 

[Skuzz]

Looking leaner and tighter in the pics mate never a good thing getting sick though. Sets backs are frustrating but unfortunately it happens from time to time. How you feeling now?

I have most of my energy back but my throat and tonsils are swollen still so it's abit hard to get food down.
Have been living off ibuprofen so I can get food in.
On the mend though so looking forward to a proper full week of training

 

[Allupfromhere]

I have most of my energy back but my throat and tonsils are swollen still so it's abit hard to get food down.
Have been living off ibuprofen so I can get food in.
On the mend though so looking forward to a proper full week of training

Tough gig brother and hopefully your fully recovered soon enough. Should consider some probiotics if you smashing heaps of ibuprofen brother can be harsh on your gut health. Looking forward to seeing you rip it up again

 

[LevButlerov]

Update:
Got sick and lost alot of weight.
New base pics and starting again
Weight is now 96kg

Food has just been whatever I can get down without hurting my throat.
Boiled eggs, rice and Zooper doopers

Will track food from this week as I'm getting better

First week of training done, just easing back into it



Day 1:
Box jumps 3x3
Squat 1 X 6 @ 115
Squat 2 X 6 @ 105
Trap bar split stance 2 X 12 @ 80
Block deadlift 2 X 10 @ 150
GHD 2 X 8
Sprints 4 X 30seconds

Day 2:
Push press 1 X 6 @ 80
Push press 2 X 6 @ 70
Board press 2 X 10 @ 70
Dip 3 X 5 @ 10
DB 6 ways 2 X 10 @ 4
Cable reverse curls 2 X 12 @ 25
Tricep extensions 2 X 12 @ 40

Day 3:
Deadlift 2 X 7 @ 185
Squat 1 X 15 @ 95
Chin ups 3 X 5 @ BW
Mid grip Cable rows 2 X 12 @ 50
Chinese bridge 3 X 30seconds

News pics @ 96kg

You got sick but you look very lean and tight now, so you're in a win I hope @Skuzz welcome back to the EVO family
lets start tracking food again

 

[stevesmi]

Update:
Got sick and lost alot of weight.
New base pics and starting again
Weight is now 96kg

Food has just been whatever I can get down without hurting my throat.
Boiled eggs, rice and Zooper doopers

Will track food from this week as I'm getting better

First week of training done, just easing back into it



Day 1:
Box jumps 3x3
Squat 1 X 6 @ 115
Squat 2 X 6 @ 105
Trap bar split stance 2 X 12 @ 80
Block deadlift 2 X 10 @ 150
GHD 2 X 8
Sprints 4 X 30seconds

Day 2:
Push press 1 X 6 @ 80
Push press 2 X 6 @ 70
Board press 2 X 10 @ 70
Dip 3 X 5 @ 10
DB 6 ways 2 X 10 @ 4
Cable reverse curls 2 X 12 @ 25
Tricep extensions 2 X 12 @ 40

Day 3:
Deadlift 2 X 7 @ 185
Squat 1 X 15 @ 95
Chin ups 3 X 5 @ BW
Mid grip Cable rows 2 X 12 @ 50
Chinese bridge 3 X 30seconds

@Skuzz good job on this day one, day two, and day three all look fantastic. I like the chin-ups as well.

 

[Mobster]

Don't push the recovery. Recover then grow.

 

[Ulter]

News pics @ 96kg

Look really good on this man. The pictures show you have a lean physique and are also very conditioned. From here, sky's the limit. @Skuzz

 

[ceo]

News pics @ 96kg

Bros, you look super lean for 96 kilograms to be honest. @Skuzz you must have some good muscle structure on there. I think you got good genetics for bodybuilding. Let's kill this.

 

[2Thick]

News pics @ 96kg

@Skuzz you look lean and conditioned in these pictures. Not bad at all. I think you have the potential to really have some outstanding results on this log. Make sure you post up some meal pictures. We want to see that too.

 

[ROIDDERS]

Update:
Got sick and lost alot of weight.
New base pics and starting again
Weight is now 96kg

Food has just been whatever I can get down without hurting my throat.
Boiled eggs, rice and Zooper doopers

Will track food from this week as I'm getting better

First week of training done, just easing back into it



Day 1:
Box jumps 3x3
Squat 1 X 6 @ 115
Squat 2 X 6 @ 105
Trap bar split stance 2 X 12 @ 80
Block deadlift 2 X 10 @ 150
GHD 2 X 8
Sprints 4 X 30seconds

Day 2:
Push press 1 X 6 @ 80
Push press 2 X 6 @ 70
Board press 2 X 10 @ 70
Dip 3 X 5 @ 10
DB 6 ways 2 X 10 @ 4
Cable reverse curls 2 X 12 @ 25
Tricep extensions 2 X 12 @ 40

Day 3:
Deadlift 2 X 7 @ 185
Squat 1 X 15 @ 95
Chin ups 3 X 5 @ BW
Mid grip Cable rows 2 X 12 @ 50
Chinese bridge 3 X 30seconds

Nice job on the squats and nice job on the push press. These are good training exercises. I like the chin-ups as well. @Skuzz

 

[ballin2504]

News pics @ 96kg

@Skuzz glad to see you. Got an update up man. Let’s keep them going.

 

[RoySimpson]

Update:
Got sick and lost alot of weight.
New base pics and starting again
Weight is now 96kg

Food has just been whatever I can get down without hurting my throat.
Boiled eggs, rice and Zooper doopers

Will track food from this week as I'm getting better

First week of training done, just easing back into it



Day 1:
Box jumps 3x3
Squat 1 X 6 @ 115
Squat 2 X 6 @ 105
Trap bar split stance 2 X 12 @ 80
Block deadlift 2 X 10 @ 150
GHD 2 X 8
Sprints 4 X 30seconds

Day 2:
Push press 1 X 6 @ 80
Push press 2 X 6 @ 70
Board press 2 X 10 @ 70
Dip 3 X 5 @ 10
DB 6 ways 2 X 10 @ 4
Cable reverse curls 2 X 12 @ 25
Tricep extensions 2 X 12 @ 40

Day 3:
Deadlift 2 X 7 @ 185
Squat 1 X 15 @ 95
Chin ups 3 X 5 @ BW
Mid grip Cable rows 2 X 12 @ 50
Chinese bridge 3 X 30seconds

@Skuzz Nothing worse than getting sick! Wishing you a speedy recovery!

 

[Skuzz]

Monday 29th lower body

Box jumps 6 X 3 @ 108cm
Squats 2 X 6 @ 120kg
Squats 3 X 6 @ 110kg
Split stance trap bar deadlift 2 X 10 @ 80kg
Block deadlift 2 X 10 @ 150kg
GHD 3 X 8
Sprints 15 on 45 off X 8

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
375ml Apple juice - very hot day and wanted something refreshing at work

Pre workout
4 pack hot cross buns
Black coffee + 1 tablespoon honey

Dinner
Beef and blackbean + 1/2 cup uncooked rice
4 boiled eggs

Calories 3082
P 159
F 114
C 355

Notes:
Got a photo of the food I made but everything else is just pre packaged stuff, do I need to post those aswell?

Just having black coffee instead of pre workout after being sick, I will try and stick to this as long as I can.

 

[LevButlerov]

Monday 29th lower body

Box jumps 6 X 3 @ 108cm
Squats 2 X 6 @ 120kg
Squats 3 X 6 @ 110kg
Split stance trap bar deadlift 2 X 10 @ 80kg
Block deadlift 2 X 10 @ 150kg
GHD 3 X 8
Sprints 15 on 45 off X 8

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
375ml Apple juice - very hot day and wanted something refreshing at work

Pre workout
4 pack hot cross buns
Black coffee + 1 tablespoon honey

Dinner
Beef and blackbean + 1/2 cup uncooked rice
4 boiled eggs

Calories 3082
P 159
F 114
C 355

Notes:
Got a photo of the food I made but everything else is just pre packaged stuff, do I need to post those aswell?

Just having black coffee instead of pre workout after being sick, I will try and stick to this as long as I can.

good day I like your dinner nice! but your protein should go over 200 can you get it 250?

 

[Skuzz]

good day I like your dinner nice! but your protein should go over 200 can you get it 250?

I can and will, just getting back into routine

 

[LevButlerov]

I can and will, just getting back into routine

awesome get back into it hard @Skuzz happy new year!

 

[Skuzz]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

 

[LevButlerov]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

back in action hard but protein push it up get more protein shakes post workout do you have one? and pre workout shake? @Skuzz

 

[Mobster]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

Seems like far too much in one session to me

 

[Skuzz]

Seems like far too much in one session to me

Most of it was warming up with just the bar, looks like alot on paper but it really isn't

 

[Skuzz]

back in action hard but protein push it up get more protein shakes post workout do you have one? and pre workout shake? @Skuzz

Do you mean a protein shake pre workout or a pre workout powder?
I have a the hot cross buns which is 150g of carbs before the gym and black coffee instead of powder.
When I get home from the gym I make dinner right away.

I just need to start eating lunch again I think

 

[LevButlerov]

Do you mean a protein shake pre workout or a pre workout powder?
I have a the hot cross buns which is 150g of carbs before the gym and black coffee instead of powder.
When I get home from the gym I make dinner right away.

I just need to start eating lunch again I think

I mean protein shake pre and post training, try that to start

 

[stevesmi]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

@Skuzz how does your body react to so much milk and dairy? I know some people can definitely tolerate it but some people can't. Just be careful with that. If your body says no, don't push it

 

[Skuzz]

@Skuzz how does your body react to so much milk and dairy? I know some people can definitely tolerate it but some people can't. Just be careful with that. If your body says no, don't push it

I can't handle dairy so I get lactose free milk, there was a time I was drinking 2 liters a day.
I have no plans on doing that again though.

 

[stevesmi]

I can't handle dairy so I get lactose free milk, there was a time I was drinking 2 liters a day.
I have no plans on doing that again though.

i get raw coconut water. that is my dairy substitute and IMHO the healthiest option as coconut water is naturally found in nature and accessible to humans.

 

[Skuzz]

i get raw coconut water. that is my dairy substitute and IMHO the healthiest option as coconut water is naturally found in nature and accessible to humans.

Ahh, I see. I'm just using it as breakfast so I don't feel sluggish while working.
With
50g protein
39g fat
25g carbs
It's doing its job for now but I can always get the low fat option aswell.
And still just drinking water throughout the day, not milk

 

[stevesmi]

Ahh, I see. I'm just using it as breakfast so I don't feel sluggish while working.
With
50g protein
39g fat
25g carbs
It's doing its job for now but I can always get the low fat option aswell.
And still just drinking water throughout the day, not milk

yeah for sure. mammals don't drink milk past infancy so ideally water is best

 

[Ulter]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

Keep up the good work on this. The supplements and food look fantastic. I like the lunch that you're putting together as well. That is solid. @Skuzz

 

[ceo]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

Bros, I like your dinner. Beef and black beans sound really good with rice, and then I like the boiled eggs with it. @Skuzz just be careful with boiled eggs, sometimes it can give people gas.

 

[ballin2504]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

@Skuzz looks like you got a good one brother. Hope you had a good new year.

 

[2Thick]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

@Skuzz looking really good on this man. The supplements look to be on point. Nice job on the dinner and the calories are definitely looking good. I like that you keep things mild with the food.

 

[ROIDDERS]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

I'd like to see some more protein, carbs and fat options added to your diet. Maybe try and take away the milk and add in something else, like maybe some vegetables for example. @Skuzz

 

[Skuzz]

I'd like to see some more protein, carbs and fat options added to your diet. Maybe try and take away the milk and add in something else, like maybe some vegetables for example. @Skuzz

I think the main thing is just more food 2500 calories isn't going to cut it.

Lots of vegetables in the beef and black been and the pasta bake I still need to log.

 

[RoySimpson]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

@Skuzz Can never go wrong with the hard boiled eggs!!

 

[ROIDDERS]

I think the main thing is just more food 2500 calories isn't going to cut it.

Lots of vegetables in the beef and black been and the pasta bake I still need to log.

That's a good option man. Vegetables and beef sound really good together.

 

[Noah Wixx]

Tuesday 30th - rest day

Wednesday 31st Weightlifting

No proper structure to this session because my WL coach is off until next week but tried to follow what he has given me in the past.

Warmup: stretching the lats and getting my shoulders warm.

Front squat 1 X 10 @ 20kg
Snatch grip behind neck press 3 X 3 @ 20kg
Overhead squat with hold at bottom 3 X 3 @ 20kg
Standing high pull 3 X 5 @ 20kg
Hang snatch, ride to the bottom 3 X 3 @ 20kg
Above knee hang snatch 3 X 3 @ 20kg
Below know hang Snatch 1 X 3 @ 20kg 2 X 3 @ 30kg
Clean turnover 3 X 5 @ 20kg 3 X 3 @ 40kg
Hip clean 3 X 3 @ 40kg
Hang clean above knee 3 X 3 @ 40kg
Hang clean below knee 1 X 3 @ 40kg 1 X 3 @ 50kg 1 X 3 @ 55kg 1 X 2 @ 60kg 1 X 2 @ 65kg 1 X 2 @ 70kg
Barbell Jump squat 1 X 5 @ 20kg 3 X 5 @ 40kg
Seated snatch grip behind neck press 3 X 8 @ 40kg

Not much intensity but new to weight lifting and just trying to get the movements correct and open up more range of motion.

Supplements:
Cenovis mens multi X 2
Cenovis D3 1000iu X 2
Blackmores 1g fish oil X 3
Maltofer iron tablet 100mg X 2

Food:

Morning
Black coffee
1L Rokeby lactose free milk

Lunch
Dairy farmers protein smoothie

Pre workout
4 pack hot cross buns
Black coffee

Dinner
Beef and blackbean 1/2 cup uncooked rice
4 boiled eggs

Calories 2517
P 189
F 120
C 312

Didn't realise how little I ate until I added it all up

U got to learn when the coach is not available and structure your day and session brother, take what you learned from him and put it all together in a notes app and have it incase its needed